I did so much better on the swim this time, They release contestant every 1-3 seconds so no big take off... made things less chaotic and didn't freak me out. I did my best so far on time in the OW and felt very good about my time on this leg... I still did several minutes of breas stroke... to 1) avoid hitting people once I felt them in front of me... 2) to see where I was and re-direct my freestyle. I did have some acid reflux from the poweraid... need to stay clear of that in the prepartion period ... seems my stomach needed somethign else to give it.. more wholesome perhaps... not sure ... I kept burping up acidic poweraid.. yuk!

Figure out how to maintain freestyle for the whole distance... I kept running into people in front of me.. and need to figure out how to swim around them without resorting to breaststroke

Still suck at transitions. I watched the pros do it though (after the race on tv) and I will practice these techniques next time...

Not wear bike socks... put my shoes on the bike instead of putting them on and running to the exit with them... Jump on the bike and put the shoes on my feet as I gear up

Some guy did 30 MPH average on the bike ... 23-25 was what most top athletes scored. I average 18.3, but could have likely done 19-20 if I hadn't stopped. My rear tire reflector came loose and I had to stop and readjust it so it wouldn't clack against the bike. I probably burned ou a good 3-4 minutes fussing with the tire. I also slowed down considerbly on some sections... need to get my mph by doing more power training.
My core muscles got really sore on this leg... my stomach start to ache really bad... the Poweraid made me sick...too acidic.. fellt like acid reflux... my back and pelvis area (muscles and tummy) start to hurt pretty bad...

Make sure the bike is set and nothing is loose... doh!! Do more power training and get my MPH up to 20+ mph... work on higher HR and higher cadence...
Train my core more... incorporate core session training once a week. I am too weak in this area... obviously.
Eat and drink the proper intake prior to racing.

Another pitiful transistion... I felt pretty fast though... I didn't take my feet out prior to dismounting... I put my running shoes on fast enoguh and ran pretty hard to the exit... I left my bike socks on...

Not wear bike socks.... put running socks on ....
Dismount with feet on top of shoes ...

Didn't think I would make it... the running was unbearably hot. After the first mile, I really thought I wouldn't make it. I had to stop and walk many times (each mile) and rest.. The water breaks were all I could think about ... mostly water and a bit of power aid (washed down with water)... I had to use a bathroom after a few breaks... once I started running again the feeling went away. I made it to the end.. but I really broke down on this section. I ran the same course 2 weeks earlier with 7:45 min/miles after biking the 25 miles... so I am pretty sure the heat and my lack of triple bricking or longer distance running was the reason I broke down on this leg.

Train more miles in my running. I definitely need to up my running to 15-20 miles per week. I was ill prepared to deal with the distance after the first two legs.
COnsider the heat 'training' as part of the training.
Push my pain tolerance higher...

Energice... oh that was soo good.. and a big large cool blower in the finisher village... I drank 3 bottles of water and 1 more energice...

walked around a bit then sat in a nice shared area with a nice breeze and relaxed for 15 minutes


tolerance for heat, my back pain, my stomach ache, my endurance, i had to pee.


I had a great time... and the race was top quality all the way... lots of famous competitors as well... very enlightening... Saw the governor and watched the whole thing (the pros anyhow) on NBC sports the same day. I am looking forward to doing it again.
Thanks for all the encouragement pops!!!