Swim pace has been consistent during all of my races to date (2 Sprints and 1 Oly tri) and felt better coming out of the water this time versus 1st Oly tri 5 weeks ago. Warm water swim so no wetsuits, but had benefit of increased buoyancy due to salinity of the ocean (vs training on the swimming pool).

Continue to increase a portion of my swim training on improving speed/conditioning vs. heavy focus on improving form.

Lost some time trying to get socks on and then road biking shoes with straps on. Was able to save some time by having my gels/bars already on bike on a new bento box (vs tugging them in my singlet pockets in T1 during my last tri).

Get tri specific bike shoes and learn to mount/ jump with them already on the bike. Practice more my transitions.

Based on our great BT mentor's advice (Ernesto Villaroel), did a better job at pacing early on using my HR data and consumed my energy gels and bars during the first 15 minutes of my ride. Felt good and was able to maintain a consistent pace close to 20 mph. Finished with enough energy for the run, unlike my previous Tri 5 wks ago where I was tired during the bike segment and even more for the run.

Increase frequency/distance of my long rides and do more sprint work

Lost time removing Garmin 305 from the bike to strap on my wrist. Improved a little getting running shoes on by getting elastic lock laces

Practice more my transitions

Started run too strong and was not able to maintain a constant pace, plus extreme heat did not help. At the end of the race was able to push myself with everything I had left to increase pace. Got blisters because of wet shoes from water sponges for cooling runners.

Work on increasing aerobic base and do more/longer bricks (bike/run) to get better at Tri run.

Met with friends at the finisher's tent and had a lot of water/Gatorade and a bowl of fruit to cool down.


Limited experience and conditioning, which results in not optimizing my energy (e.g. pushing my self too hard early on) along with the hot and humid weather (90-96F). However, I was able to improve my overall time by 9 minutes vs my previous tri (same course/conditions) 5 weeks before!