Okay swim, felt pretty good. Wish i would have performed a bit better. I could not get into a good rythm, as I kept hitting someone or someone hitting me. Would get in about 10 strokes, then something would happen. Also, seems I tend to veer to the left a pretty good bit, so I had to keep adjusting. i could not get into a good breathing rythm to set up the swim, felt like i was going way too hard, but my swim time is pretty bad. I know I can do better.

Need to work on sighting. Need to work on swimming a staighter line and finding a good line to swim, especially with so many folks out there.

Pretty good transition. Didn't go with any socks, had everything setup and ready to go. Goggles, swim cap off, bike shoes on pretty easily, sweat cap on, sunglasses on, helmet on, GU in tri top, head out. Could probably do a little faster, but overall pretty good.

Not much, run faster into/out of transition.

Didn't do a running start, small hill climb out of transition. Pretty good bike, kept a good pace. Past some folks, all on road bikes or a mtn bike. Got past by a few folks, mostly riding tri bikes and booking it. Pushed really hard on the bike (maybe too hard), stayed in the aero position almost the entire ride, and felt I did pretty good. Wish I would have gotten better than 32 in my division. Overall, not a bad performance, but need to make some adjustments. Also, didn't take in near enough fluid (1/2 bottle of G2). This definitely needs adjustment.

Probably let up the last mile and take it a bit easier headed into transition. Needed to get my HR down for the run (probably pushed too hard the last couple of miles, but it was a bit more hilly those miles). Take in more gaterade/water. Needed it for the run....

Good transition, again went without socks. Worked out fine for the race distance. Got in, ran bike to rack, racked bike, helmet off, sweat cap off, shoes off, running cap on, running shoes on, grab race belt, sip of water and off.

Pretty good for me, got everything accomplished efficiently. Probably didn't need the running cap as it was just hot. Maybe not take it next time?? Forgo the sip of water. Run faster into/out of transition. This would make my times much better.

Looking at my 11 minute pace, probably not as bad as I thought, but still my weakest area by far. Started out mile 1 a bit too fast, clocked a 10:15 mile, included a small walk break (needed to let the HR down a bit, and probably pushed to hard at end of bike, beginning of the run). Mile 2 was horrible, had to walk 2-3 times, as mile 2 included some small hilly sections, plus the tall grass was a little tougher to run thru. Probably had a 13 minute mile 2. Needed some water, and started feeling really bad and cold toward the end of mile 2. Luckily, the water station was at mile two, took a gaterade and water. drank both while walking. Felt much better for the remaining run and finished strong for the last 1/2 mile. Mile 3 was definitely sub 11 minutes and the last 1/2 mile was probably sub 10 minute pace. Finished with everything I had and hamstrings were thinking of cramping.... Better than I thought (for me), but not nearly good enough.

Eat a better breakfast? Work on the nutrition. Maybe take a GU on the bike, or adjust the G2 to actual Gaterade or something else with some electrolytes. Definitely needed more fluids prior to the run.

Walked around finish and drank some water for a minute to cool down. Then walked over to find the family before getting things from transition.


Nutrition and hydration. Overall fitness (especially run) - needs much work before the OLY in July. May have to adjust those plans...


Good race, the organization was very good. I will do it again next year.