Swim was decent. This was my first OWS in a race w/out a wetsuit. I could definitely tell the difference in buoyancy today. Also felt like wearing the tri top caused more drag in the water. Oh well, I tried putting on the tri top in practice after swimming...impossible! I'll just have to get stronger in the water or figure out how to get a dry shirt on a wet body.

Overall, I feel like my swimming is progressing well, although jumping up to the olympic distance in 2 weeks will prove it definitively. My sighting is improving and I feel fairly relaxed in the water. I've also been able to avoid any heavy contact in the water.

I pushed as hard as I felt I should today, but know I can get much faster with more training.

This was a good transition for me...I'm much faster when I'm not worried about taking off a wetsuit.

Nothing

I felt like today's bike leg was an improvement over my previous 2 races, although slightly slower overall. The hills today were more difficult.

I still need to put in more bike volume, especially on hills. My goal is to be above a 20 mph avg during my next sprint.

On a side note, during the race I had bantered back and forth with a guy riding a roadie. He'd pass me going up hills and I'd pass him going downhill. I saw him take a pretty bad spill towards the end of the bike. Luckily it was right next to some race officials and they were with him within seconds, followed by an ambulance a little later. Anyway, if you're reading this, man I'm praying for you. I hope you're ok and back racing soon. Your fall reminded me how dangerous this sport can potentially be.

Nothing, pushed as hard as I could without trashing my legs.

Another good transition for me.

Only thing I could try is the flying dismount. Not ready for it yet!

The run section is where I expect to take back a few of the spots I lost on the bike. Today was a different story. My legs felt a little tired and I was starting to get overheated at the beginning of the 5k and it only got worse. Most of the main stretch of road was rolling hills, some a little tough, but overall not too bad. On the other hand, there were two loops into campground areas during the run with extremely steep hills.

I had never previously walked during any running race before today, including my longest race to date, a half marathon in March. I was so tired and hot that I actually had to stop and walk 5 times! Granted, I only allowed myself about 5-10 seconds each time, but wow!

Bottom line, I need more hill/heat/humidity training.

More hill/heat/humidity training beforehand.

Walked around, stretched and drank a ton of water. Hung out w/ my wife, buddy Catfish from Nashville, and a few other ATC'ers.


Lack of hill training.