Gun start for wave. Started back middle of wave and waited about 10 seconds after gun to get going. Sighted on individual buoys and started slow to keep HR under control. Worked well and eased into pace. Did freestyle the whole way. Only stopped a couple of times to look and pick lines when started getting too crowded. Sighting was good, would sight after every 3-4 breaths. Stayed on course, pull was even.

Push the pace the last half to 1/4 of the race. Kept a comfortable pace the entire distance.

Had wet suit strippers. Good run out of water. Cap and goggles off on transition run and suit to waist by time got to strippers. Weren't supposed to be any but hey, I'll take it! Strippers got suit off in two pulls. Got to bike and got gear pretty quickly. Got out to mount line and aerodrink came off mount after starting off. Tried to reattach and couldn't. Went to stop and pulled too hard on front brake. Endoe'd but not injured to badly. Got up, bottle on and took off.

Not go over the handle bars. May use zip ties during a race or go to a torpedo mount.

Pace felt good. Actually felt like I could push it harder but was glad I didn't because my run times suffered from the pace I was already going. Felt strong and good on the bike. Missed getting a bottle at the second aid station. Stopped on the way back and had one of the volunteers throw one across the road to me.

Get in more of the long rides on training so that my pace could be as high or higher without affecting my run the way it did. Slow down more to make sure I get the needed water bottle so I don't have to stop on the way back.

Actually ended up being kinda stiff after the ride so on dismount walked my bike back to rack instead of running. also said I would do this after last low back injury to give my hip flexors time to stretch out before getting out on the run. Spent time waiting in line at bathrooms in transition (2 in line in front of me) and getting sunscreen from the volunteers.

not stand in line for bathroom - go to one on run course that wasn't busy, do own sunscreen in transition and also more long rides to help with stiffness off bike. May be able to run in transition some then.

Course was kind of confusing with all twists and turns. Previewing on Google Satellite helped out. Stopped once on first lap to make sure I was going the right way and was. Lots of aid stations. Used water bottles and perpetuem tablets I was carrying but started using aid station halfway through second of three laps. Ate a bananna segment, didn't help. Was partly cloudy and was nice for the majority of the run. Only got hot when sun came out. Also had sunscreen issues - running into eyes with sweat so was constantly cleaning out of eyes and wiping sweat off forehead. That was a distraction.

Need to find a good sunscreen that works and doesn't sting - don't use course sunscreen. Also, no banannas on course, upset stomach. Don't wait for bathroom find one along the way that isn't busy. More long bikes to get a stronger run finish. Stand alone is 1:47, in tri the run was 2:16 - larger delta than i would expect with more bike.

walked some after the race and went to the food tent to get something to eat.


More bike training! Need more long rides to help with the run and also to honor the training goals. For example, keep zone 1-2 rides in zone 1-2 and don't push them into zone 3-4. Also honor length. Went over considerably on some of the shorter rides.


Enjoyed race. Weather was great. Couldn't have asked for much better temps, winds and humidity compared to what it could be. Lots of volunteers so there was good support.