I dont know. Ive been in masters swim class since late fall and I actually lost one second from my time here on Sunday, last year. Im sure masters class has improved my endurance coming out of the water, but I want speed improvements too. I feel like my swimming kept me off the AG podium. The actual swim went great other than I was slow.

Ive got to work more open water sprints into my training, I must be getting lazy in the pool because I am unhappy with my swim performance.

T1 went pretty good considering the long run, being number 094 put me close to the bike start/finish. I practiced transitions a couple times before the race, it definitely helps at crunch time.

Keep tweaking, cut off precious seconds.

I knew coming into this race, I would need to avg. 23 as part of my plan to get on the podium for my AG. I was very happy to learn my avg was 23.5 after the race. Last year I avg. around 20 on ol big heavy. This year, upgrading to the Scott Plasma with Ritchey 88s and aero helmet, epuipment does matter!

Nothing at all, I gave it what I had on the bike and it paid off. I think I need to integrate intervals into my training.

I need to work on dismounting from the bike. I unclipped my right foot, swung that leg over the bike, dismounted, started to run, my left foot did not unclip, almost disasterous. Im a little slow getting into my running shoes. Ill try and do better.

Practice coming out of my shoes before i dismount from the bike

Wanted a sub 20min. 5K was over that by 1:04. Still a pr for a 5k during a tri. Didnt wear my garmin which i usually wear to watch my pace, I just went out and ran. Had the girl at the water stop just throw water in my face instead of stopping to drink. I t actually worked out pretty well. Only saw one guy from my AG pass me, he was a moving too, I had nothing for him.

Just coming off a stress fracture of the tibia, I cant complain too much, sub 20 5k during a tri is my next goal.

Water, heed, bread, banana, 4 beers


My swim needs looking at, Coming off a stress fracture


I knew looking at last years results that I would need 10:00 mins from my last years time to get on the podium, 1:33:24-1:23:57=9:33. 3rd place AG beat me by 33 sec. so 10:00 still would have been 3 sec. short. A 9:33 improvement over a year is something Im very proud of though.