100 yds in the pool AFTER the run/bike in 90+ degrees. Best swim ever. Time is approximate.

Anticipate the turns better- swim diagonally across the lanes rather than pulling myself along the wall, lane to lane, after each length. Don't plan on many more pool-swim tris, though...

This was actually the run-bike transition. Short run from run-in to the bike bike-out. I was pretty fried after the 5k and was not able to bring much hustle into the transition. I drank tons of fluid (good) but could not bring myself to eat anything (bad). Left T1 a little dizzy, but glad to be done running. Holy cow.

More hustle! Need to HTFU in T1. Also eat a gel or banana or something- could have use a couple calories on the bike.

Didn't record my splits properly, so times are approximate. Great bike leg- first mile felt dizzy and winded after the run, but was able to recover and pass folks going up Devil's Canyon. Nice fast descent. The rest of the ride was mostly flat.

Try to ingest some calories. Push harder- no need to save much energy for a 100-yd pool swim. Also could have gone more aero down the descent, but I'm still getting used to being on a bicycle at 30+ mph.

T2 felt stronger than T1. Racked the bike (probably unneccesary), dropped the helmet, shoes, socks, and gloves (no regrets about either, by the way). Short jog to the pool, then 100 yards of nirvana.

Leave the bike any old where (out of the way, of course).

The only leg I got an accurate split on. Freakin brutal run- my hottest and driest 5k to date. I've run faster, but I feel like I went all out on this one (HR peaked at 200 bpm- that's a first!). The heat was a killer. Finished dizzy and a little nauseous, but it passed soon enough.

Bring water- even though it's only 5k, the dixie cups at the water stations (yes, stationS, plural) just don't cut it. More training runs in heat.

100-yd swim. Best warm-down EVER.
After that, light stretching, lots of water and fruit.


Running shoes sticking to the pavement, bike tires melting, boiling pool water. It was very hot. Need to do more training in the heat if I can expect myself to be competitive in this type of race.