as always, I'm hesitant to go out hard. wasn't slow, just need to pick it up a little. Swam fairly well. Need to improve my kick is the next progression. also, swim fearless! In other words, go out strong and stay strong. I shouldve swum 10 sec. faster per hundred

PR for 70.3 swim, and no wetsuit.

get a speedsuit maybe. try to draft more. get with someone and swim hard

Good news is I was 2/37 in T1. long 1/4 mile run to Transition. passed a lot of people. had to put tri top on wet, so it stuck on back. other than that T1 went well. shoes tied in etc. ran well ahead of mount line, just too many people so I actually ran another 15 yards, not knowing I flatted in T1! I think it's because I inflated to 120. usually do 110. Lesson 1: DO NOT OVERINFLATE. so as I'm changing my flat people are cheering me on. took me 7 minutes per my FR 50 watch. had the where with all to lap it so I knew how long I was taking. get on my bike, and everyone is now really cheering. Pop!

lesson 2: LEARN HOW TO CHANGE A TIRE and not pinch the tube.

2nd flat. I really felt bad for these people! you could hear the wind get knocked out of them. they were moaning! how sweet. great great spectators. after I got it changed, they really didn't know whether to cheer or not!

Lesson 3: bring 3 tubes. I was crapping myself that I would DNF with another flat. but alas, i was off. (after about an 11 minute loss)

practice changing tires more. inflate to 110. bring 3 tubes.

felt like I was having a good bike. tried to pace well so not to spend legs for the run. felt fairly strong. stayed aero. Road was rough so I wound up losing both bottles, and my Anti-Fatigue caps were jettisoned.

Got my first penalty. Drafting and I didn't even know it. won't do that again. passed the last aid station which was right immediately before the penalty tent because I saw water there. fyi, it's for the volunteers. they cannot give you water in the penalty tent. what this meant was I had to do the final 15 or so miles WITHOUT HYDRATION. that was really in my head. I thought of stopping and picking up stray bottles on the road. how pathetic! I slowed my pace to not overexert

Lesson 4: learn the rules. if someone passes you and slows, you can't keep your head down and keep your pace. you got 20 seconds to SLOW DOWN. given the situation, just thought this was a little strict.

study the aid stations. don't take it for granted they will be strategically placed.

overall I had a good bike. subtract the 15 minutes lost to flat/penalty and the slowed pace due to hydration issues, and I had a good bike. all my fault of course. but the legs were there.

made sure to spray on suntan lotion.

bring SPF lip balm. forgot endurolytes...again.

I had a decent run. My calves were wrecked from a lack of hydration on the bike, so I had to manage cramping early on. To make matter worse, I left my Endurolytes on the bike, and my Anti-Fatigue caps were jettisoned on the bumpy roads. Prayed a lot and stopped to stretch left calf, and yes, it went away enough so to not walk the race.

Managed it well. Nutrition was good, I even passed a couple of aid stations because I felt sufficiently hydrated. I wore a Fuel Belt which was no help because my protein mix went putrid in transition. I had to pour them out.

Had to walk the steep hills, but on lap 2, I saw NO ONE attempting to run them.

limited ice, but ran with hands in cups again. love this. pouring cold water on head. better than sponges.

just powder in fuel belt. add liquid on run.
keep feet dry, no drenching with water. just gets me wet, doesn't cool

post race was awesome. they had it all...music food icebaths massages.
got a massage after scarfing 3 pieces of pizza


I really loved this event. the people were out everywhere. I felt like a pro! great location, swag, food, entertainment. a must do.