Swim felt good. Of course a lot though. My preffered breathing side is right and of course the buoys are alway on the left. I need to practice bilateral breathing. I have in the past but I get lazy and go to my prefered side. Problably could have shave off 2-3mins off if i did. Better then in 06 though which was 44min. I will take 37. Swim into the canal was gross. It was really warm there, problably around 80 and lots of boats docked so smell of gas was pungent. Only place I got hit too on the head by same swimmer. Got mad at him but let it go , long day and need good karma my way

Navigate better so I would swim shorter and be able to draft.

Good T1 for me. Wetsuit came off easy. I love my 2xU !! Just had shoes,socks to put on and aero helmet,sunglasses. Ran with the bike. So many people we're walking with the bike. I was surprised. Free speed . Got to run with it.

Nothing

I'm a power athlete so my TSS goal was .80 of my FTP. I had to be careful of the first 30min and hills. To not go above .85 on hills and take the first 30 in zone 2. Overall I did that. Looking back at my data today, I biked a bit too easy. It never felt hard either. My race wheels/aero helmet gave me nice speed. My power could have been better. I had a .74 TSS. I'm sure I can break 3 hrs in this race. The hills we're fine. I didn't go above my set #'s and spin them. Road is really rough at some points though. There is a 5mile route through a park which is not paved and kind of rough. It's hard to pass and I was worried abouts flats especially that i have tubulars. My mistake on the bike was nutrition. I had 3 bottles of Infinit totals of 160calories each. My plan was also to get a gel at hr 2:30 on the bike. I had only 2 bottles and no gel. I was worried about stomach distress, and thought I would be fine without gel. It bit me on the run. I know better too. Sodium was good though. about 800mg/hr

Go harder, stick to .80TSS. Drink all 3 bottles. get that gel in

I lost time here. I don't know why really. there is no reason why i should be slower in T2 then T1 ! Fumble with my running shoes a bit. Took off my socks when I was keeping my socks ! Silly rookie mistakes ! But i'm not a rookie ! Did not turn on the garmin till 2min in transition. Another mistake that bit me in the run.

focus more, get it done faster

This is where I lost time. This is where I lost my goal ( >3:00 HIM). Mistake #1. Not having the garmin locate sattelite in T2. It took one mile before it did. I was running blind and too fast Mistake#2. Going too fast the first 3mile. In my head it felt easy so it was ok to do.Bad idea. I was running 9;30,9:00. Mistake#3. Nutrition. I didn't wasnt to take in anything before mile 5 of the run. Since I was under calorie from the bike and I didn't take that gel I was runninig on empty. I could not maintain my pace. I ran and only walk aid stations but not at all at a pace I could have. I started to feel better with the added calories after mile 5 but it wasn't until mile 10 that it really felt better.

Not go so fast the first 3miles, nutrition !! I know better and will stick to my plan next time

cold soak, massage. The food was mediocre. Just had fruit, nut bar i brought. Cool swag though. Nice medal.


Nutrition. Overall took in only 600 calories , so less then 100 calories/hr. Weather was hot but had right amount of sodium. No reason really that I could have gone faster on the bike. Too conservative there. I could have broken 3 pretty easily if I stuck to my .80tss. I'm still happy with this race. It is a PR for me. 06:6:49, 10:6:14. I want to break 6 and I do think I can especially in this race


Great race. There is part of the bike course I don't like. The 5 mile gravel section is too long, dangerous for flatting and hard to pass. I understand the course is designed so we don't have to go through busy intersections but still like the 06 bike course better.