For minimal swim training, this was a pretty good effort. I went out hard for the first bit and then just tried to settle in on someone's feet. I knew that I needed all the help I could get and just tried to swim in the draft the entire time. Goal was just to keep the effort high and if the person I was following got passed, jump on the feet of the new draft victim.

Sighting was awful on the return leg as the sun was directly over transition and it was hard to find the buoys. Fortunately my group was able to hit the first buoy and swim fairly straight through both loops.

More swim training - the group I was out with last year exited the water in just over 21 minutes.

Solid - no issues.

Nothing

My goal for this ride was to average between 230-240W; I was pretty much where I wanted to be (226W AP and 242W xP) but my VI was higher than I would have liked (in part due to the number of turns.

Once my feet were in my shoes, my only goal was to stay as aero as possible and keep the watts in check; I was fairly successful and spent all but the turns in the aero position and was able to put in a solid bike leg. I was passed by three of the leaders when I was on my 7th lap and they were on their 8th and maybe a couple of riders who were behind me out of the water. Overall it was a solid bike leg and I was hoping for a good run after a swim and bike that was faster than last year (with much less training).

Try to get the VI down; a little steadier up to speed out of the turns (out of the park and at the 180).

Solid transition

Nothing

I fell apart on the run; a combination of the heat and humidity (and lack of sufficient training) did me in. I started strong but after the first km I just wasn't able to push any speed out of myself. I was hurting really badly and everytime I was in the sun I felt like I was going to melt. Anytime I tried to pick up the pace to go with someone who was passing I felt worse but didn't seem to have any more speed. Overall this is probably the worst Oly distnace run I've had since my first Oly distance race.

Train more and pace the bike a little easier.

Walked for a bit, ate some food and had a quick swim.


Training, heat and humidity.


Based on my fitness coming in, not a bad race but definitely below the level I would like to perform. 6 minutes slower than last year but with much less training so overall not a bad result but hopefully next year I come back stronger.