Lake Norman YMCA - TriathlonSprint

I think this is even slower than when I did this race in my first year of training. Hey, the three swims I've done in the last two weeks are the only swims in months so I really shouldn't have expected anything else.

I didn't start with my shoes on my bike since I haven't practiced that. No big deal.

I have been riding fairly frequently, though I'm still not as strong as I was in the spring. I rode my road bike (haven't been on my tri bike since white lake in May).
I wanted to sit on around 240W. NP ended up around 232. I consistently miss those targets on the road. Paced hills very well. Funniest thing was a guy I passed on a downhill who came right back up on me at the beginning of the hill as I kept it around 250. I stayed right on my for the first maybe 1/3 of the hill and then started to fall back. By the top of the hill he was nowhere in sight. People hit hills too hard, the fall back after the spike and by the top they get way off pace b/c the hit too hard.

Power data:
AP 224
NP 232
VI 1.04
IF .96

I intentionally hit the hills @ 105-110% FTP (which is prolly around 245W now) which explains the VI. The rest of the ride was pretty even, if a bit low. 0 RPM time (which includes from rack to mount line & back) was 2:16, 4.7% of total time.

A very good run for me. I have something going wrong in my left leg again. Grr.

The weather was fantastic. Cool, low humidity and almost the entire run course was in the shade. I had a great time and glad I got out there today, quite a contrast from OtM.