Had a really good swim, better sighting would have saved some time. Left arm sore half way through but kept on going using more right arm. Felt really good coming out of the water to a fast transition.

Maybe try one of those fancy smancy tri wetsuits!

Having things laid out in logical order made a fast and smooth transition.

Work on mounting bike and dressing while on bike.

It was a good ride except for the back pain.

Add water to gel flask as I only got 2 mouthfuls from it. More water cages on bike would make it a bit faster.

A good transition considering my back. Couldn't bend over to put on shoes, had to sit on ground.

Look at some new stretches, more time on bike (with aero bars?)

Probably my poorest section. It was tough with back pain for the first 30 minutes, really slowed me down. But after loosening up by the end of the first loop my feet were in a world of hurt. Not sure why, shoes? need insoles? orthotics? Still an okay time for a half marathon.

This is the one area of training I started strong and let slide as I was really focusing on the ride.

Walk and stretching gatorade and food. Love powerbar protien plus drink.


Back spasm, foot pain.


A very professional and organised race. The bike has to be considered a very challanging route. Probably not a good race for a first timer or personal best because of the hills. But very enjoyable and where else can you get body marked by Lori Bowden and line up next to Tom Evans and Jasper Blake?