This was probably the best shape I was in since my 2007 run at this race. I was about 30 sec faster than 2007, and probably a little faster than that since the transition mats were a little farther from the shoreline than past years. I'm still a slow swimmer compared to my bike and run, someday I am going to accept that. My navigation is a bit better but I still feel I need to sight too much to stay straight. Still my best overall swim, I felt pretty strong coming out of the water.

Sight less.

First I get a bit of a pass here. I had an AWFUL transition spot compared to just about every other race I can remember. At the end of a long row against the fence. Aside from that time addition I couldn't get in my bike shoes without sitting down. I'm not sure I like my bike shoes this year for several reasons. And even though this time isn't on transition because I pass the mats, I still have trouble getting into the pedals. Overall I wasn't happy with it, but didn't care because of my bad spot.

Practice, I never do when I should. Perhaps look into having my shoes on the pedals prior to transition and get into them once I'm off and pedaling on the bike.

This was my best sprint bike. I was about 2 minutes faster than '07. I am more prone to spin this year rather than push bigger gears which overall was a big help. I might be giving up a little too early on rolling uphills though.

Lift some leg weights. My overall limiter is leg power.

I did everything about as fast as could be expected. For the second race in a row though I lost my sunglasses because I put them on after my helmet and when I pull my helmet off they flop to the ground and I just leave them. Not a big deal though, this course is in the woods on a trail primarily so they really weren't needed. I have had faster times at transition in the past, again I blame the awful spot I had.

Sunglasses on before helmet. My next race is nowhere near a tree for the run.

Okay, I'm going to pimp something to everyone reading this that I am a bible thumping believer in that my coach suggested to me and was a key to my best tri performance. If you drink Gatorade or G2, drop it. Drink an electrolyte drink that does not have high fructose corn syrup in it. It's poison, it's a sugar that burns way to fast. Find something else. Up to this race I have always drank Gatorade or G2, in large amounts. The result has been that I have cramped up to some degree in every tri race on the run. Every one. I used Cytomax and Powerade Zero this race and had zero cramping issues the whole race, none. There are plenty other brands out there as well. Along with much better training, this was the key to my best 5K in a tri race ever.
I had a bit of a muscular endurance issue, but had plenty of gas in the tank the whole way. I can say I hope I feel this way on every race from now on. I even had enough juice to sprint down and pass someone who just passed me with a couple hundred yards to go. Boy that was fun.


Probably just need more high end speed work and intensity workouts.

Just hung out with Steph who had everything I needed. Love you girl.


Swim technique is the biggest factor to keep me from playing catch up with my wave. The other two disciplines are coming around with some great coaching.


SetupEvents.com has it down. Great race