Bit of biffo all the way around as you would imagine with 100+ people in each wave and waves going off every two minutes.

Better swim than London but technique still falls apart as I move on. Navingation was also still a bit of a weakness

Sight more often, swim rather than walk on the shallow parts.

First time hopping onto the bike. Went well.

Time in the bike split.

Practice shoes on the bike more often. Scope out transistion a little better and get there earlier to get a better racking position - think this cost me around 30-45secs if not more.

Draft frenzy, bikes were out and saw a few people being had a word with but nobody pinged. Lots of packs going past. I was the stupid one for not catching one, but with the state of my legs I would have struggled anyway!

What was I doing all this time? My bike is one of my strong points! Maybe a couple of issues.
- No snap in my legs when I got on the bike - is this travelling? wading in the swim?
- Problem with bike computer so poor pacing, felt easy but HRM was telling me otherwise, should have pushed harder. Especially up the hill
- Poor timing of drinking (especially with Aero Drink) must practice this and try to do at a better time. Same applies to gels, see T2 comments for thoughts.
- Hadn't tightened handlebars enough so aero bars rotated down... didn't spend enough time on the bars.
- First time jumping on the bike so took a while to do up the shoes, also took too long and didn't get them tight enough.

See the above

Time is in the bike split I think (mat on the way out on run). Stopped for a little too long to try and get some gel out of the bottle. Really need to decide what to do with this idea. Either
- More gel in the bottle
- Put a little water in the gel to make it runnier
- Go back to sachets
- Nutrition only in my drinks...

Wow, I REALLY need to harden-up here... until I got the shoulder cramp there was no reason at all for me going this slowly! People are going past you sounding like they are dying, stop thinking you're so smug and its smart pacing and you'll catch them when they slow down - you didn't did you?

HARDEN UP!!!!! Stop going too easily on these races, its a race! Relax my shoulders more when running, get the left shoulder issue sorted better. Work out what's causing it and get it dealt with.

Walked around, grabbed some Endura and a couple of slices of water melon (great idea). Then back to the hotel for a shower.


See all of the above!


This race is an absolutely awesome event - everyone should do it at some point. Yes, there are issues, primarily resulting from a very busy course. But it's fantastically well organised, brilliant, support, loads of spectators and a real event feel to the whole weekend.