I haven't trained as much as usual for the swim but it didn't seem to make a difference. The biggest problem was navigation due to the chop and the way the markers were placed. I missed one marker and had to swim back to get round it. Getting out was a bit tricky due to the sweep and I was surprised to develop cramp in both thighs as I caught waves back into the beach. I've never had cramp in my quads before!

Maybe swim a bit harder, maybe not. Do a bit more sighting to stay on course

I decided to run in my shoes, it didn't seem to cost me any time

Nothing, just be quicker!

I felt great going North and averaged well over 30km/hr with some splits up to 45km/hr so I knew I was in for trouble with the wind on the way back!
At the turn the headwind was really obvious and very gusty and I struggled.
I was trying to keep my cadence up but I think I was too conservative with my effort and ended up losing a lot of time.
I did a quick sprint up the exit ramp and suddenly got a cramp in my right calf which I had to stretch out and so this slowed me too

Push harder on the return despite the headwind, I know I could have gone faster, I just forgot it was a time trial and went into comfort mode

The insoles on my shoes wrinkled up under my feet and I had to stop and take them off again so this cost a bit of time.

Practice transitions in my new shoes

I felt good from the beginning on the run, the cramping issues didn't reappear and I enjoyed the new Kinvara's.
I made sure I had a drink at every station and tipped water down my back.
The family arrived as I was about a third of the way round and Alice and Oliver ran along the path next to me as I went up the hill for the final time leading back to the finish. I managed to sprint the final 500m and finished strongly

I think I could have run faster but the 3 hills sapped me a bit so maybe not.My lack of strength on the hills seemed to be due to the quad problems I'd been having since the swim.

Ate some water melon and oranges, drank some Endura and met up with everyone.Went over to a cafe and had a Cappuccino


The cramping was a bit of a problem, I think this was because of my Mount Cootha Challenge ride last Sunday.
I also think I need to race a bit more and learn to push myself in the bike rather than fall into training ride mode.



This was an excellent event with amazing athletes, amazing bikes and a fantastic atmosphere. I love the Mooloolaba oceanfront and the ride out to Coolum was very fast and fun, just a shame about my poor effort against the headwind.