Easily my strongest of the 3 events. I rocked the first 100y passing the first guy in the first 50. Felt strong basically the whole way. Felt good getting out of the water. Probably passed a total of 5 people, which is 50 seconds worth of catch up. I forget what time, I submitted to the organizers when I registered, but I think I should have decreased it a little bit. A couple of times, I caught myself holding my breath or breathing on a 4 or 5 stroke. Don't know where that came from. Breathing for the rest was bilat every 3. Open turns the whole way.

Continue to work on breathing. Start working on the strength of my pull stroke to get a little more speed out. Get good at flip turns!!!

Pretty good T1. Targetted 1:45 since there was a run from the pool, plus had a fairly decent spot close to the bike exit assigned to me. Put on a drifit shirt with my race number on the front, then a long sleeve T on top of it - was concerned about cool temps. Good decision since I was extremely comfy for the whole bike.

Didn't feel real strong on the bike at all. Passed a few, but many others just blew right by me. Stayed aero quite a bit. Had to get out of the seat on the hills. Almost crashed trying to remove feet from cleats prior to getting to transition area. Think that I lost more time than I gained by doing that.

Either practice removing feet while still on bike, or run with cleats on. Gotta work on bike stamina and endurance. Need to maintain 90 rpms at all times.

Good T2. Scrambled in, racked bike, shoes on, removed long sleeve T, then ran the heck out the other side. A little wobbly I think, but felt good to be done.

Right out of T2 there is a slow gradual incline for about the first 1/4 mile. Felt good after about 1/2 mile and started getting breath back right about then. Hit a steady pace - don't think I got my 8 min/miles, but I felt like I was pushing throughout. Good kick for the last 1/4 mile. Most of it was downhill which helped tremendously. Major GI issues during the run though - used Accelerade as my drink on the bike. I think the protein in there disagreed with me on the run. End up having verps (vomit burps) every time I drank water at an aid station.

Gotta keep pushing - get that run endurance up. Do more bike run bricks to come out of T2 moving.

Went back to transition area and grabbed my recovery drink. Switched to Gatorade as the recovery drink reminded me too much of the Accelerade. Walked around until I felt a little less queasy.


1) Bike endurance.
2) General state of health
3) Run speed


Setup Inc ran a hell of a race. Lots of great food after the race. Extremely supportive volunteers. Ample supplies. Extremely organized.

Best part of the race (well, besides finishing) was when one of the cute body marker chicks looked me straight in the eye and said - drop those pants.