disappointed as slower than last year even thou 100yd split was 10 secs quicker! Reason was the tanker swimming in front that took up the whole lane :-) Once I was on his heels lost my focus and became rattled; breathing went erratic - reminded me of lake royal 'panic'.

work on keeping calm when things dont go to plan; need to be able to adjust pace according to conditions; accept that a slower swim time not big deal when compared to bike/run.

I was fastest in my AG! even thoug I didnt practice this time I went through in memory - T1 is ok for me; only time constraint is distance from bike to timing mat - in this case right at the back!

nothing - dont even want to consider leaving shoes on bike or running jump - benefits dont weigh up risks.

leading up to race all training except one ride was on trainer; one ride was on course. Last year 54:01 on a MTB.
Swim issues fazed me a little and took ~4 miles before I got into a rhythm; changed gear and kept pushing once cadence got above 90, but too easily changed down when going got tough.

more practice on road while focus on hills and lower cadence work.

again transition was good even w/out practice. Only noticed legs felt awful when running, but limited B/R bricks.

more bricks; nothing else.

last year 26:35; started out slow as legs felt awful, focused on garmin pace to remind me I was doing 'ok' and quickly got down to 8:30m/m and then 8:00 on flat, but the hills coming back killed me.
I also goofed a ran around a trash can thinking it was half way marker - so did many others!! Also I dropped trash so stopped to get it - admittedly only a few seconds delay.
Three reason for slow time was minimal run training on road, no hill work and change to 4mm drop shoe that even after 2 months breaking in I had no confidence in so switched morning of race to old shoe.

more miles miles miles, some speed work, B/R bricks and return to regular 12mm drop shoes. Also need to stretch more focusing on hips and foam roller even when on rest days.

walk around, eat, drink, stretch.


- reduced confidence in running ability after training with 4mm drop shoes.
- minimal bricks
- minimal hill work on bike and run.


106 entrants! Apparently numbers dropping past few years; as this is my local race hope ot returns next year. Well rexecuted as aways with Setup.
Food and drink after race was great as always.