Incredibly cold and hard to breath for most of the time. Felt really awful and really struggled.

Nothing - persevere and try and get into my rhythm faster.

Felt very dizzy halfway through transition and had to stop and try and regain control - couldn't have carried on feeling like that.
Put socks, spd shoes on in transition and walked bike out.

No socks and wear a tri suit to avoid need for changing at all.

got very cold and wet - felt rough. Hard to drink on the bike as I just couldn't get any liquid into me.

Increase the pace on flat & downhills. Get more aerodynamic position and focus on keeping the pace up.
Get some clear/yellow lens shades for poor visibility.

Good transition - frozen fingers made lacing shoes difficult. Words of encouragement from member of UK Duathlon team on rack next to me were a bonus.

elastic laces for shoes

Felt good on the run throughout - probably could have increased the pace. Felt a challenge at 1km but gone after a couple of 100m. Strong fast finish with a sprint around the final lap of the sports ground and crossed the line flat-out.

Increase the pace.

get gear in the car and out of ther rain asap!


Unexpected and severe cold of swim - been a little slack in training for the last 4 weeks. More speed cycle and run training needed.


Good marshalling on the course - lots of organisers to ask/help etc.
Not so good on organisation eg when I arrived I was told slow swimmers start first and then they changed it to fasted first! Bike racks not numbered so a bit of a scramble.