Was able to find a good rythm right away. Not much traffic even though I was lined up with the bouys. Stayed about a dozen feet out from bouys except for turns where I stayed close. Wave start really helped with traffic control, never had much trouble with other swimmers, only the sun in my eyes caused me to vear into others a couple of times. Pace was fine for this distance matching my longer swim averages in a pool.

Nothing

Found bike in no time. Took a little extra time to be sure of no sand/dirt in between toes, putting on HR strap and took time.

Just move more quickly.

Nutrition was good, ate Konk bar 10 minutes and Powerbar 70 minutes into segment, Powergel about every 20 min, 1 saltstick capsule about every 45min prior to starting the 2nd hour. Fairly successful keeping sodium intake at 800-1000mg/hr. Drank about one bottle of water in between each aid station knowing hydration. Peed once during bike segement.

Nothing

Took shoes off at dismout mark, I've never like running in cleats. Wasn't very graceful carrying shoes and running with the bike.

Run with cleats on since it was grass, not concrete/asphalt.

Quickly walked each aid station so I could get drink 2-3 cups of water/sport drink. Had 1 gel every other station and continued with Saltstick every half hour. Poured ice down the front of my jersey and/or stashed some in the jersey back pocket so I could chew in between stations. Squeezed iced sponges over my head/neck/shoulders at every station.

Nothing

Headed for the public rinse shower at the finish line!


My own desire for pacing, not so much racing.


My goal for this race was to find a balance of pacing, nutrition and racing in preperation for IMWI in September. I didn't feel I could keep the same swim pace for a second loop (more OW time should prove helpful), the bike isn't like WI which is hilly, so no good comparison there. The run though was very successful in that my 3 parameters were met. It helped that my legs felt fresh going into the run from lack of large hills. Nausea has been an issue with my long course races and in this race I found hydration, nutrition, and temperature control to be key. I've only had a couple of minor setbacks this year and overall feel very good about my conditioning.