Navigation was great for me. I definitely didn't push the pace. Drafting was poor. When I got too close to someone, my form went bad and I started slowing down and losing navigation. On my own, I was smooth and moved along the right direction.

I'd like to be able to draft because it would improve my time. Also, I think I can push the pace a little. I saved too much for the rest of the race.

First time with wetsuit strippers. Went okay. Suit stuck on heals as per usual.

This race I wore my speedo under the wetsuit because I didn't want to get the bike shorts with the comfy pad sopping wet. I put the bike short on in transition. HOWEVER, the seem on the speedo cut into me so bad that I'm having a hard time moving comfortably even three days later. Maybe the square leg suit would be a better choice.

Pace felt really good. Probably went out too hard. Started fatiguing around mile 45-50.

advice from coach: Although your average HR on the bike was right where it should be, you clearly "destroyed" your legs in the first 65 minutes. Specifically, you simply MUST keep your HR below 150 for at least the first hour, even if this feel painfully slow. I know how incredibly difficult this is, so I usually try to memorize the bib number of all the competitors who pass me early during the bike and make sure to hunt those guys down during the second half of the run. Ideally, your HR file will be exactly the reverse of the one from last Saturday: 145 - 150 bpm in the first half and 150 - 155 bpm in the second half. Also, try to eat at least power bar per hour on the bike and consume as much Gatorade as you can tolerate.


see comments above.

I was doing okay at the start. I knew I was hurting but held steady. I walked most of the first big up hill, which is about 1/2 mile long, to keep the heart rate in check. Then started running 10 minutes with 1 minute walk recover. That was fine for about an hour but then the wheels came off the truck. I lacked the strength and energy to run much. I ran as often and as long as I could for the second half of the run.

Sat. Drank water, then coke, then chocolate shake. Stuck my feet in ice bath but too cold to get all the way in.


Two things. First was lack of strength on the run. My legs just died. Second, I didn't get enough nutrition. My calculation is that I took in about 500 calories total including two bottles of gatorade and half a power bar on the first 2/3 of the bike. No calories after that. Only took in water on the run.