I seemed to swim better than an 8:20 I'm not sure what happened. I sprinted out of the pool house to transistion pretty well, There was nice grass to run in. Meh.. Oh well. HR on the deck was 112!

I really need to warm up more. I only got to did 75m of warmup practice. My warmups at the YMCA are closer to 150yd. I ate too much before the swim. I had Mini Cliff Bar(100Cal) when I left the House(120min to go) and another (45min to go) that didn't set will on the warmup swim.

T1 went much better. Grass lined the sidewalk from the poolhouse all the way to T1, I ran with my road shoes and Bike Mounting was perfect clipin was perfect. Time was a little long though not sure why?

Maybe use tri-specific shoes and rubber band them. Also Lap data on watch didn't turn over when leaving the poolhouse. I need to pay closer attention to it. Also check time into/out T1

Stayed in cadence zone(85-120) 71% of the course. Paceing was good and comfortable. I decided no to use areo bars this time next race will be with them. I just wonder how much time is there with a good bike and wheels. Effort was just about right. Had GU Gels at start of bike leg and at the turn. Had a small problem with my chain on the start of one hill lost a place but regained it when the chain went back on the chainring. Hydration was good, I carried way more water that I needed for the ride, Temps were Low 80's. I typically train in the 100's.

Higher Effort? Maybe I could have carried a taller gear most of the race but the cross winds kept me spinning to maintain momentum.

T2 was straight forward No problems. I decided to ditch the gloves in stead of running with them.

Pay closer attention to Time.

Run pace was OK. Perceived effert was good. Needed a pace type watch to help me maintain a faster pace. Overall strides and count was good.

Increase pace and stride lenght. Do hill repeats to increase leg strength.

Briskly walking to warmdown legs. Drank muscle milk and chocolate milk for recovery drink.


Perceived effort VS. Actual effort.


http://www.beginnertriathlete.com/discussion/training/map.asp?route...