The start was rough, more like a boxing ring than swimming. Went off course a number of times. Attempted to draft someone, but they went way off course. After turning back, got pass by some of the leaders in the next wave. However, I also found a rhthym. That felt good and like I could countinue for a long time. Just need to find it much earlier in the race...

Practice with more people around.
Continue practicing and improving stroke.
Goal for next year: 27 mins

Went smoothly, did not forget anything! Had to sit down to get wetsuit off.

Practice more wetsuit removal and with the bike shoes.

Good climb out of transtion area almost right away for about a mile. Then into the hills. Only in the past week had I gotten more comfortable with down hill speed, which really paid off hear, as the hill were steep and the down hill gave place to gain speed. Need to evaluate my gears as I ran out of easy gears really fast, which resulted in standing up the hill. That is why my cadence was so low.

Nutrition: Had a gatorade bottle and a water bottle on bike and 2 gels. Ate one gel after first climb and washed it down with gatorade. Drank water every 20 mins, 4 times until that bottle was empty. The the same with the gatorade bottle. Also grabed a bottle of water at each aid
station. Ate last gel before going down the last hill to transtions area.

Evaluate gearing on bike. Many more hill training sessions.

Couldn't get shoes to undo, so just unclipped and ran in SLIPPERY bike shoes. Had good advice on how to lay stuff out. Put a gels and clif bar in pocket of tri-suit. Love the elastic laces on running shoes.

Get good a get shoes off while on bike, can run alot faster without them.

First mile I my legs were hurting (more brick to do). Attempted to eat a gel but stomach was not going to accept that. Got hosed down about mile and half into the run which was a godsend. The ate half the bar. Drank a cup of water at the aid station. Was ok until about mile 4 were I had to walk, walked for 20 secs. Again another 25 sec. walk at mile 5. Then down the last hill.

More hill training.

slow jog about a mile and walked back. Stretched and got a jamba juice.


Need to improve open water swim. Not training enough hills


Great first Olympic tri. Had a great time! Met most my goals or came close: Over all goal was to finish under 3 hours ( 2:51:48 :) ). For running my goal was an 8 min/mile pace, which 8.06 is very close and I was pleased as the course was harder that I thought it would be. Very fun course.

Excellent and tons of cheering volunteers!