Was winded before second wave started (4 minutes) and basically just survived the rest of the swim. I kind of got caught up in the excitement and started way to hard, and then had to swim with my head above water, which really hurts without a wetsuit. Last 200 meters were better as I got my breath back and was able to swim into shore with somewhat proper form.

Start slower, keep a more consistent pace, settle the nerves better.

Put the shoes on transition this time, due to hill shortly after transition. I think this works better for me anyways, my shoes are too tight to put on on the bike. Was definitely taxed on the swim, so took a few seconds to regain my composure as well.

Keep the body moving, body glide the shoes (again).

Pretty much an awesome ride. Had to slow down a little bit for traffic which was waiting at a stop sign, but this probably affected every body equally. Found some speed in the flats by adjusting my position forward on the seat and holding my weight more with my core and upper body. Have to work on this form more

This was the highlight of the race, can't think of much to improve, other than more time in the saddle. Gonna try moving my elbows close together in aero, as well.

Had to work to get bike under rack, should have just racked the handlebars. Putting on socks took some time as I got my breath, every thing else went smoothly.

Racked bike by handle bars, kept the tempo up on my socks.

Tons of aid stations on the run, which was awesome. Some had Heed, which was cool, sorta. I kind of learned my Heed lesson... it doesn't make a real good shower. Oh well. Otherwise, run was good, with a constant (slow) pace. Kind of settled into a zone in the middle with nobody around me, and was tempted to walk one of the hills, but didn't, just a little personal MoTo was all that was needed.

Not dump heed on the head.

Walked around, drank a gatorade, checked up on Eddie to make sure she was doing alright, and then waited for her to finish - she had a good race as well, considering.

And then we headed up to Front Royal and tubed down the Shenandoah for a few hours with a couple Coronas and some good friends.


1) Swimming
2) transitions
3) run pace


Special thanks to the FeXY water station crew... (They weren't the ones that handed me the Heed)