This swim course always seems longer than it is because you can't see the end. I started off slow and steady, I was pretty exhausted coming out of the water, as I'm not the fastest. I concentrated on my technique, and roll, and hand placement, careful not to kick too much, sighting etc. I stayed within 3 feet of every buoy and probably needed a wetsuit with more arm movement, but the wetsuit was fine for a rental. A 2XU style from Conte's rental.

Definitely my weak area, more mileage and building up strength on swimming. My speed is really slow in comparison to other swimmers and a Master class would be beneficial.

Some guy was sitting on my towel during transition, so I passed it twice, then saw my bike, asked the guy to move.

nothing much.

The bike stretch started off with ton's of people in front of me, passed lot's didn't get passed by anyone else until mile 1.5. I stayed on the heels of a few people that were my speed, the downhills I rock at, but don't know whether that's because I've got some extra weight or what.:) Most people I saw didn't pedal on the downhills, and I kept my cadence on the uphills going, which was a great strategy. About 15 people on the side of the road I saw with flats or whatever, lot's of aero water sponges in the road. One nasty accident with one guy, I have no idea about that.

I practiced this course doing it twice a few weeks back. This really helped, and my hills weren't as bad as they normally are, but still need to work on hillwork like always. Lighter Wheels and tires helped.

Was good, again couldn't find my Transition area for a second.

Maybe mark my area better, with bright tape or something.

Man, I didn't know how hilly this was. Hill upon hill, I really should have just done ton's of hill work in prep for this.

My lower back was hurting because of the bike, I think I need to re-adjust my bike fit or something. Stopped about 4 times to bend and stretch the lower back. Walked a lot of the big hills, it just wasn't worth the energy expenditure.

More run hill work for this, especially bricks.
I could easily had shaved 5 minutes off of my run with more hill work.

Ate everything in sight, re-hydrated with Gatorade then 5 Guys burgers beer later on in the evening.
Thank you DCTri Tent for the food and volunteers!


I think I will stop using Accelerade as a drink, it makes me bloated and not really feel good on the bike or the run. Too much for the stomach to take.


Columbia is one of the more challenging Oly's in the East Coast, and very well participated.