I haven't been swimming nearly the volume that I did for my first Oly in May, so that probably seriously impacted my time. What surprised me more was that this was equivalent to my non-wetsuit time in the pool; I've ALWAYS been about 10 min faster at this distance in my suit. I never got "into the gliding groove", but I wasn't struggling either. The swim felt good, not incredibly strong, but it did feel good.

More pool time, start working on speed and more endurance in the pool.

The race organizers had us bag everything in T1 so that they could transport it to T2 -- this took a bit more time than I was anticipating. I'm not sure how I could have sped this up much more -- my T1 spot was the furthest back from the start line so of course THIS was the entire reason for my time :)

Not much, except put a faster swim time down so that I get seeded closer to the start (or put the slowest time, since the slowest people were also close to the start line). Ok, I'm kidding... I'd do nothing!

Average cadence was 84 rpm, with a range from 0 to 109. 6% of my time was spent coasting (too low). 23% of my time was spent in the 80-85 rpm range and 24% of my time in the 85-90 rpm range (both on target).

Spent 835 kJ on the bike leg alone, which was much higher than I had planned (probably due to higher HR average). My power threshold over the last month as been 220 watts (kind of another measure of LT but from a power perspective), and I averaged 207 watts overall, so putting out about 94% of my LT effort for the entire bike leg. More surprising was my normalized power (takes coasting out of the equation) and it was 227W average, which is ABOVE my LT, and shows that this, above anything, probably did me in for the run leg. When I was peddling I averaged higher than my LT, which is a tough thing for me to do...

Lose weight to drive my W/kg ratio higher, and hence go faster.

Again, as luck would have it, I was in the next to last lane from the T2 bike entrance.

Nada...

Just didn't really find my groove, but knew I was going to be spent because I had planned to hammer the bike leg. Had tingly feet the first mile or two that I couldn't get rid of -- felt like I was plodding along flat-footed. Had to really slow down to keep my HR down -- in Memphis I allowed my HR to get within a few beats of my LT and this did me in. All I wanted on the run leg was to NOT run/walk like I did in Memphis, and mission accomplished there. Kept pouring water over my head to keep cool, and that certainly helped.

Lose some more weight, as it is causing me to overheat. Do some serious BRICK workouts, since I haven't done any in a few months and I think this is what caused my feet to not respond when I started.

Walking around with a cold rag on my shoulders (!), hugs from the family, and more walking around.


Lack of BRICKs, overheating, hammering on the bike leg.


I set a reference point for next year. I plan to do this again and improve!