Had mild panic attack at beginning of swim. Completely without foundation: felt my chest tightening and couldn't breathe properly for fear that my wetsuit (which is at least 2 sizes too big) was too tight. Floated to river bank, stood up a couple of times and tried again in less crowded water. Managed to settle and get back into swim. Otherwise uneventful; had some difficulty in navigating due to goggles misting over.

Practise more open water swimming in wetsuit.

Managed to get showlace stuck on chain ring, but transition otherwise ok (by my standards). Still very slow compared to others but not too concerned in IM year - something (else!) to work on next year.

Enjoyable ride - surprised to find that it seemed easier than in previous years (though time no quicker thanks to extra slow transitions). Stayed in big chain ring, and on tri-bars, virtually whole way round. [Time includes T1 and T2.]

Consider whether I need a higher sprocket range.

Slow, as usual. Needed to pee in transition.

Go to loo immediately before race starts.

I didn't drink enough, partly due to having needed loo break in transition, and felt effect of this on third lap. Started to get stomach cramps and couldn't pick up pace. Worried about stopping (needed to visit portaloos immediately after finishing) and starting bloating up a bit so slightly uncomfortable last lap. Otherwise ok; heat rather debilitating so focused on picking off runners ahead (and remembering how everyone overtook me this time last year).

Pay more attention to race nutrition: drink more water; have gel on first lap, not wait until second lap; and be more careful about nutrition on the day before race.

Some (but insufficient) stretching.


Race nutrition going a bit awry and the heat. Need to work on bike pace next year if I am to get significantly faster.


Exceptionally well run race, as usual, and scenic backdrop. Pleased to have managed PB despite heat and primarily focusing on LSD work in training. The time I have spent working on my running since this time last year shows in the difference in run times between this year's and last year's race. After IM I need to start working on my bike.