Swam in half of a lane. Lapped the other guy in my lane twice. Finished second in heat and 1st in AG.

Nothing. Swim was fine.

Caught first swimmer in wave in transition. 2nd in AG.

Nothing, although helmet strap did get twisted costing a second or two.

Although my average pace was a big improvement in terms of average MPH over past efforts, it highlighted that I have more work to do on the bike. Two athletes from my heat caught me including the one I lapped twice on the swim. Thankfully, I switched to the 11-28 cassette this week.

More road work, leg strength, and general bike fitness. Drive the course if possible.

http://connect.garmin.com/activity/182272323

Pulled my feet out and pedaled on top of shoes. Dismounted and ran back to transition. Pulled on shoes with no socks. Ditched bike helmet and grabbed running hat and ran toward timing pad.

Nothing. Went well. 4th in AG.

Legs felt wiped out. Had done a hard bike interval set on Wednesday and a hard run interval set on Thursday. Added to the hilly bike course left legs weak. First two miles were fine regardless. Uphill at the end was too much, and pace slowed to around 9:00 / mile.

If this were an 'A' race, I would do a proper taper and have fresher legs.

Walked around, stretched a little.


Tired, weak legs. No published maps, so did not have an opportunity to review bike or run courses beforehand. Run course was non-issue, but bike course was surprisingly difficult and a bit technical. Not sure what changes I would have made given that cycling fitness is the limiter.


Pittsburgh Triathlon Club had over 30 athletes competing and more spectathleting. Waves worked well: slowest to fastest so there wasn't waiting around at the end for people to finish. Start could have been moved up to lessen the effect of the heat. There were volunteers, including 4 fire companies and the football team manning every major intersection. Some were more helpful than others with encouragement, direction, and handling cars.