A mediocre swim overall, especially given that it is my strong suit. My time puts me in a good place within my age group - I was expecting much faster given the projected currents. The only thing I can think of is that the current slacked off some as a training partner of mine in an earlier wave (who is a much slower swimmer) ended up with around the same swim time as me.

Still work to be done on my sighting and drafting, especially in water with no visibility.

Good T1 overall. Loooong run from water into transition. Time spent in transition itself felt less than previous races, didn't have any disorientation/dizziness when getting out of water and stripping wetsuit. Shoes went on quick (+1 for baby powder in shoes), a very quick drink of water and I was on my way.

I'd say this was a good transition overall, especially given the long run in and long run with bike out. My time was *well* below the race and age group averages.

Bike went pretty well overall. Took in an aerodrink full of water, half-bottle of gatorade perform, and a pack of extra sodium shot blocks (200 cals) over the course, was just the right amount to exit the bike feeling well hydrated and ready to move.

Even though the hills here are mild by comparison, until I pick up some additional strength and drop some weight I likely should switch to a different rear cassette or compact cranks.

Continue working at maintaining constant cadence - less coasting on flats to moderate downhills.

Hill work, more hill work. Higher cadence on hills will come with this as well.

Good transition. I still haven't mastered the art of getting socks on slightly damp feet since I bike barefoot.

Baby power inside socks (??) to ease getting them on perhaps?

Surprisingly OK run despite the heat and a bunch of walking.

Took in water + dumped a cup of water on my head at every aid station (every mile) and still felt I couldn't keep my body temp down. Felt pretty well hydrated all things considered.

Decided to walk for a few sections along the hillier parts of the course. Looking back at my garmin data, these walk sections cost me around 2-3 minutes overall. Also looking back, just pushing it and running through these probably wouldn't have done any harm long term.

Continue to push it. Running is my weak spot, so 8:48 averages including the walking in the heat & humidity is not too shabby.

Cold towel over the head, a few bottles of water, a bottle of cytomax, stretching, ~1.5 mile walk from finish to hotel my parents were staying at for a shower and change into street clothes.


-Swim sighting and drafting
-Bike fitness on hills
-Running in high heat/humidity