I have been seriously slacking on my swim training. I've been averaging 1 swim a week and oh did it show. I decided to place myself smack dab in the middle of the pack to draft. Bad. Idea. Got pummeled in the washing machine. Spent most of swim getting smacked by others, trying not to outright swim over others, got stopped a few times b/c of log jams. At 250, I found a little gap and then ran into the wave in front of us. The water was disgustingly hot. I was overheating pretty badly. Other than the traffic & the heat I wasn't expecting a stellar swim anyways.

Should've lined myself up front and far right since all buoys were to the left and I am a left side breather. Swim more.

Long run up the ramp and to rack. Sat on my butt and put shoes, helmet, and glasses on. Forgot to put Garmin on.....doh!

Put on Garmin and HR strap. Drink more water.

Guess what sport I've actually been training in? Bike...ding-ding! Since I didn't have my Garmin I was riding completely blind.....which wasn't my plan. I was supposed to stay in my lower tempo zones. Didn't know HR, speed, or time so this was completely by RPE......and we know how well I gauge my efforts. Right out of T1 I was passing a bunch of people and I knew I was pushing too hard. So I backed off a little and tried to keep it at a steady effort. Most of those people I passed, passed me back. Held it steady until the turn around and decided to pick up the pace. Going back in I was doing the passing....oh, this is how it feels. Nice. Ran out of water at mile 8ish. Crap. I must've been really thirsty...I ran through 24 oz! Played leap frog for the last 2 miles with some guy-decent pace booty. Made it back to T2 without wrecking on my face....win!

Not forget to put HR strap and Garmin on and ride as hard....I probably would've been better served if I stuck to my orginal plan to avg 17.

Got bike racked and took off cycling gear, put running gear on. Fumbled getting socks and shoes on. Still forgot Garmin. Calves were starting to cramp.....uh-oh.

I need to practice transistions more and remember to put Garmin on.

Quote from Coach Tommy: "There is no such thing as a good bike and bad run....there is bad pacing on the bike and a bad run".

Heh. Guess what I did? My run training has been really pathetic. Coming out of T2 I knew I was going to be in trouble. 1.) Calves were cramping and I was doing the Frankenstien shuffle 2.) I needed fluids in a really bad way. 3.) My left shoulder hurt like a mo-fo....ok, kayaking the day before was a really bad idea! That first mile was really really bad. I walked majority of that mile b/c I was sooooo thirsty and my calves were cramped up. I got to the aid station right before the bridge and took in 2 cups of water, cup of powerade and threw a cup of ice down shirt. Started to feel a little better and ran a little more until cramps forced me to walk again. Saw a bunch of girls in my AG pass me up....tried to run after them but gave up after 1/2 a mile. I had pretty much given up on the run and that is my mental weakness.

Run more and back off on the bike a bit. Also, remember Garmin and maybe my small hand held water. I was really thirsty this entire run.

Water....lots of water


Lack of training and bad bike pacing. Also, I really need to drink A LOT more fluids as hot as it's been.


GREAT race! This was done really well and I've done Jack's races before and I was pleasantly surprised by Tri-Waco. Not that his races are bad, they tend to be very cut and dry, without all the hype and pizaaz. I had a lot of fun, not my best effort but this was just a "B" race and I learned a lot.