This went about as I expected. I was hoping for somewhere between 16-17 minutes and thats where I ended up.

From what I can tell a pretty normal lake swim where you can't see anything. I spotted about every 5 strokes or so, so I stayed on course pretty well. No drafting, but somehow about 3 guys doing the breastroke go in front of my and since they were going side by side I couldn't get around them and kept running into their feet, either that or I just wasn't fast enough to get around them :)

Relax in the water. This swim went much better than my first a month ago.
Concentrate on my form. Seems like when I can't see through the water at all my form goes to pot and I don't keep my head down.
Get some swimming coaching. I don't know if this will happend this summer, but hopefully it will this fall or winter.
Try not to work as hard at the end, I was breathing pretty hard coming out of the water.

Pretty good trasition. Probably worried too much about some grass on my feet.:)
Long run to the bike mount line.

I don't know, haven't done enough to know what I did wrong :)

Except for my stomach being upset, the bike went much better than I hoped. I had been hoping for 50min at the best and came in at 44:30, so I feel really good about the bike.
I passed a lot of people, but my mountain bike was a real disadvantage. I would pass poeple going up the hills only to have them easily repass me on the downhills. Didn't seem like a lot of people were paying attention to the drafting rules. I would have liked to have come in the finish harder, but on the narrow part of Airport Parkway a guy blocked me from passing, and when I backed off to avoid hitting him a guy I had already passed went by both of us. Then we were in a no passing zone and I had to stay behind those two coming in.
Although to be truthfull it probably cost me less that 10 seconds, so it really didn't matter too much.

I tried using gotorade instead of water, and it didn't seem to work too well. My stomach didn't feel good for the whole bike and I wasn't able to get much more than half my water bottle down.
1. Only have water on the bike and just before starting the race, or only water before the race and have water and sports drink on the bike.
2. Get a road or tri-bike. Probable could have been 1 to 2mph faster on a decent bike.

Pretty good except it seemed slow. Sara was close to the end of the transition and if not for her I would have run off without my number belt.

Almost forgot my number belt, put it on top of my shoes and put it on before changing shoes.
Try to stay standing while changing shoes, the guy across from me did that and got out a little quicker than I did.

This was another big suprise for me. I was hoping to come in at 27min at the best, especially while I was running and my stomach was so upset, and came in at 25:34. I don't know if I ever really run a sub 9 minute mile so this really suprised me.

With my stomach I couldn't take much more than a swallow at each water hand-off and eventually just stoped taking water. The last lap I was feeling a little better and was able to push it a little harder

Again no gatorade before the race, I'm pretty sure that's what upset my stomach and while I probably couldn't have done a lot better, I know I could have done a little better if my stomach hadn't been upset.

Sara wasn't feeling well so we left pretty soon after the race.
Waled about 10min back to the car
Did about 30 minutes worth of stretching for my IT Band when I got home.


1.Stomach being upset for the entire bike and almost all of the run.
2.Mountain Bike being really slow on the downhills.


This was a really good race and really well run. I was hoping to come in at about 1:40 and came in at 1:30 so I am really happy about my results.
That is 14 min better than my first race, Woodlake, a month ago, and by comparing other peoples times it looks like Triangle is about 6 min faster than Woodlake so I have made some pretty good progress in the last month.