Wasted too much time trying to draft, especially near the end where I was drafting slower swimmers. Several times I changed focus from drafting to form and I'd quickly pass my draftee.

Had a minor foot cramp about 1k in, a bit before the turn back to the exit, started on outside of right foot, a couple of foot flexes (hanging it down like a rudder) would relieve it, gradually migrated toward big toe side,a few more foot flexes and a reduction in my nearly non-existant kick and it went away.

Armpits chaffed badly from top.

Keep focused on good form and breathing. Don't worry about drafting, if an opportunity arises, take it but swim my own race. Also might want to pickup the effort a little but I think that had more to do with settling in a few times. Put on some bodyglide.

Good transition, 4th overall, especially given that I was quite a few racks out of the way of straight through T1.

get to the race earlier when there's limited 'good' T1 spots

Pavg=220W, Pnorm=242W (note, didn't check calibration, numbers might have been 5-10W high, based on temperature)

Rode very conservatively, avg HR was 153bpm, started in low 160's and dropped throughout into mid 140's by end. A few people passed me, generally while climbing, and I made no effort to get them back on the flats.

40oz water, 20oz G2: battled grumbly tummy the whole way, drank the G2 & 20 oz water in first half, stomach was mildly unhappy, only drank 20 oz water the second half.

The Adamo saddle might not be for me, initially struck me as good but it's been a year and I get chaffing on any ride over an hour, i guess I need a wider scrack or a new seat.

ride more aggressively, or maybe less aggressively, given my run results. I felt good on the bike, like I could have done another lap at this pace.

25th overall, had issues racking my bike, bike next to me was in head first from other side of rack and its handle bars were occupying space my saddle needed to go through. Wore socks. Also ran to cooler at side of transition and grabbed frozen bottle.

nothing

Walked the steep uphills and aid stations. carried a water bottle for more effective hydration. Took 4 electrolyte tabs at mile 1. Avg HR 151. Felt my swim chaffing as I was heading out of T2 and managed to pull, tug, and otherwise adjust my top to minimize additional rubbing. Quads were on verge of cramping on every up or down hill.

pace avg HR
Mile 1 7:40 152
Mile 2 8:12 147
Mile 3 8:15 148
Mile 4 8:08 150
Mile 5 8:02 152
Mile 6 8:04 154


similar to last race, haven't had many workouts in past few weeks that simulate this race effort. Also consider adjusting workouts 1-2 days pre-race, definitely carrying some fatigue in legs from yesterday's strides.

sat in lake and drank a dew.


heat and race specific training


Well run race by the organizers. For some reason I always enjoy this race, it can't be the nice weather. Looked back at results from 2 years ago, 15 degrees cooler and 15 minutes faster, this was a sufferfest.