A decent swim. Never really got in a groove, but nothing went wrong. I swam inside the buoys, and seemed to be by myself quite a bit so my navigation may have been a bit off. Not a bad swim, though.

Try to focus on front quadrant swimming.

Good transition, suit came off well. Powder in socks helped them slide on quickly

Not a good ride. My placing was dissapointing, especially since I rode too hard and was a mess on the run. The climb was really hard, and I don't think I was able to recover the rest of the race. Hit 76km/h on the descent.

Not sure how to handle that hill next year. Probably stand up sooner- my quads were toast for the rest of the race. Need more hills and interval sets in training.
I have to pay attention to my pace and exertion on a tough course like this.

Good transition- could have been quicker but I walked through the racks.

What a disaster. I walked at the start to get control of my HR, but it did not work. I was over 170 the entire time. I had to walk about 10 times, and could barely get my feet moving when "running". I was passsed by too many racers to count. Quads cramped on a hill near the turnaround- I was thinking of DNF at that point.

Everything. If I get that out of control, I have to make it a priority to bring down my HR.
I hope this race represents the low point of my tri "career". I can't fall apart like this ever again. There are plenty of lessons to learn from this race, so I am looking forward to trying this course again next year.

I may have been a dehydrated before the race- bad move on a hot, humid day.
I have to pace myself better on the ride. Riding all out is OK in sprints, but in OLY or hard courses like this one I must pay attention to my pace.


Good race, tough course. I will be ready for it next year.