Out and back swim in Wells harbour. Had incoming tide behind us for the first 750m which I did in 8:30. Unfortunately then had to swim against the tide for the return. Very slow and hard work. Same for everyone though. Swim times were slow overall.

OK

Hard, hard ride. Poor road surfaces, steep hills that lasted for a mile or more each time and I had to change a flat on the first loop. Overall I was quite pleased with my performance. Lost 5min for flat.

OK

Felt good coming off bike. Tried to negative split and it went well for the first 4 miles (8:30, 8:24, 8:20, 8:14) and then the wheels came off. I cramped badly inside of my right knee. Stopped to stretch and walked ran for 1/4 of a mile. I then upped the pace again. 500m from the line I was forced to hobble/stumble as it locked up completely. Crossed the line in a disapointing 52:22. I was on for sub 50 so I wasn't very happy.

Stretched


Well organised race but it beat me on the day. Cramp and flat tires all had an affect on my time as did swimming against a very strong current. having a head cold the week before and generally feeling low on energy didn't help but the truth is it was just a bloody hard course and I finished as well as I could on the day. What did I learn for next time?
1) Swim more next year. I have underperformed in every race this year in what used to be my strongest disipline.
2) On hilly courses take my road bike not my tri bike.
3) Do more bricks.
4) Look at nutrition to stop cramp.