First time competing in a wet suit. Surprised at the difference it seems to have made (either that or the swim stoke analysis at Bon Secours). Both are recommended. Felt like I wandered some and did minimal drafting but can't complain with the result.

work on bilateral

Suit came off better than expected but still took some time. Didn't want to rip of the chip. 11/67

not much... move faster.

Only a little improvement here. Perhaps due to limited bike training. Room for improvement here since it takes the most time. Need more time in the saddle ... or upgrade the 10 yr ride? :) One of my clip on aerobars got loose at the end. Should have tightened it.

focus more on efficiency

Had some hamstring tightness but nothing major. Struggled more than normal getting the shoes on. Opted to go without the socks which worked just fine. 31/67

Practice the shoes... maybe adjust the zoots.

A little right calf tightness off the bike but didn't linger. Legs loosed up quickly. Felt good most of the run. Kicked in a gear about 1.5 mile but held up some at the end thinking of next week's race. Overcast sky's and lower temp were terrific (compared to last year). Saw Shannon(thegoddness) who gave some great words of encouragement for the last mile. Opted to not take any water on the run and turned out fine. Felt like I kept a better pace and recall a podcast talking about "the most dehydrated athlete is often the person who comes in first". Not sure about the wisdom but ok for a sprint and I took in some good fluid on the bike.

Focus more on a target pace rather than those around me.

walking around, light stretching. I missed the post race party because I needed to pick up my boys who were with the wife at work. Saw an old AF lacrosse duty (T Koch).


bike


Great event with many volunteers.