Excellent swim really, had a good start, kept away from people, some traffic around the course, but I swam on the inside of the lane rope which was about 30cm below the water much of the time, so I avoided much of the traffic. Felt like being sick a few times on the swim, pushing hard after eating a little too much at breakfast I think

Nothing except have a better sleep the night before! On a couple of occasions I got caught in the rope and had to stop swimming, but overall it was an excellent swim, perhaps I went a little too hard which told in the run, should have eaten a little less.

Swim exit and run to bike was good, felt a little tired. We had to place all gear into a plastic bag which took a while to pack. Slow transition, but much to do, gels took a while to load into the suit.

Nothing, although it was slow I think I did the best I could, nothing went wrong.

Pushed pretty hard on the bike, maybe a little too much, but everyone else was too and I didn't want to get left behind! Ate 7 gels and three bottles of sports drink, as well as race supplied water.
Aid stations were only supplying water, no sports drink.
spent whole cycle in areo position, bar a couple of short climbs. Was drafted by a Korean man for 70% of the race! Felt like being sick a few times on the cycle.

One time I messed up my gearing, which cost me about 30 seconds on a climb, other than that not much. Good pace, although hard and good cadence.

Sat down for transition, took things out of hanging bag (not able to set things up on floor). Forgot to wipe feet...had small pebbles in my socks for whole run.
Put socks on, no way I could have run without. put one gel in my back and sunscreen as well as carried a gatorade.

Not much, again it was a slow transition but I needed to prepare for the run, I was pretty happy with it.

Let myself down here. Tried to take on water, missed one aid station which may have cost me. Only drank 1/4 of gatorade bottle at start of run.
Didn't put water on head or body, big mistake, didn't cool myself down for fear of getting shoes wet. Stopped twice to pee, urine was bright yellow. Didn't want to take on water, stomach was aching, legs felt OK. Last 7km felt like 15km, felt tingling on my skin, boarder line heat stroke I think. Felt flushes of heat running through body, HR gradually dropped and I couldn't prevent it, eventually ran at 149bpm. Negative thoughts were rampant on the run home, questions like "Why am I doing this" and "I don't want to do the Ironman" were running through my brain, as well as "Where the b-jeepers is the finish!".


Very disappointed with my run, didn't think properly. Should have taken on more water, and cooled myself at each aid station with water on my head. Felt like I wasn't going to make it back!

Exhausted! Got an ice massage for 15minutes.
Walked around for 15 minutes and then ate lunch, felt like being sick.


Heat exhaustion and dehydration, needed to cool myself more, perhaps take on a few more gels in the cycle. Could have taken it a little easier in the swim.


After all is said and done, I gave my best in this race, couldn't have tried any harder or mentally pushed myself much harder without collapsing.
My knowledge of how to race an event like this is limited and it showed, perhaps I swam and biked too hard, but I am happy with the place I achieved as a result of this. The main fault I made was not taking on enough water on the run and not cooling myself while running, I skipped one aid station and in 30 degree heat with 75% humidity that's not a good idea. I will do this race again next year.