Compared to my first race this swim was a far better effort in all categories. I had a really good warm up before the start which made it easier to get into a rythum with respect to breathing. I started at the back of the pack as planned and had open water the whole way...no washing machine this time, no one punching or kicking or even swimming over top of me....lesson learned.
Breathing was smooth, pace and sighting was good. Swam relatively straifght the whole way with very little issues sighting. Passed a few breaststoke swimmers and this time the water was realatively clear and could see them before the toe taps to the face.
Key for this swim is that I did the whole thing freestyle and no semse of panic.

Although I swam way better this time, I would look to pick up the pace a little more. Felt great getting out of the water which meant I could have pushed harder. With more experience in OWS I will better be able to judge my RPE and push harder

Solid transition, time unknown however would put it at approx 1 min or maybe less. Felt smooth and fast.

Next time I will swim with my race belt under my wetsuit , not a big deal to put it on in transition but that would be the only thing I change. Everything else about T1 was solid.

I went hard on the bike...the course was to my liking with a good climb at the begining ( I like climbs...alot ) and made up some ground on those who beat me out of the water. Passed maybe 10 or so riders heading up the hill. I dont recall anyone passing me on the bike overall.
I tested out my new aero helmut as well today, maybe that is what made me feel so fast, at my age if you cant ride fast, at least look fast.
Overall a fairly fast course with some slow rising climbs and some really fast newly paved sections.
There was however a stretch of what I would describe as tar/gravel combo. Kinda rouch and zapped the energy out of the legs.
I tried to stay hydrated (for the run) but found on the second lap difficult to get anything down the hatch, both hydration and nutrition, and it would catch up with me on the run.


Pace...I felt really good on the bike however may have over extended myself and impacted the run.
Need to dial back a bit on the pace which is hard to do when you are riding well and legs a fresh and dialed in.

No timing for T2 but felt really fast again. I would guess around the 20-30 sec range. Well, fast for me :)

nothing, as I felt the transition went really well.

Overall the course was good, trail run that was relatively flat with some small descent / climbs at the bridge crossing. Half the course was within the sheltered woods which gave some releif from the heat but once in the open, the temp was a bit of a killer.
Around the 2km mark started getting some minor GI issues. Was slightly dehydrated but would rather that than the sloshiong of to much fluids from the bike. I sould have used a little more nutrition on ht ebike to suppliment the run however with the heat had a hard time getting food/GU's down the hatch.

Work on hydration/nutrition. Not sure if it was just the heat or poor plan overall. Need to work this out before the HIM in Sept.

Finished slightly dehydrated...so got soem water and gateorade into me then cooled down with a swim.


Although on the bike I went hard, my HR was Z5 all the way, my RPE was good and felt like I could go harder, I may have over extended the bike and impacted my run. This is only my second Tri and will need to figure out pacing for my next race which is an Oly in Aug. There is no way I could hold that pace for an Oly and certainly not HIM.


Overall this was a great event. As usual, without the volunteers we would not be able to race and they did an outstanding job.