I've been working on the swim a lot lately, trying to get a lot more time in the pool. I don't know that this has done anything for my swim speed (maybe a bit) but I'm hoping it translates into better overall fitness for the swim and then having energy for the ride and run.

I actually thought I had done a bit better on this swim because I didn't see many in my wave around me near the end. It was mostly the stragglers from the prior waves. The start was chaos and there was no where to go but into other swimmers, I tried to find some feet but had no luck, and ended up just trying to find some clear water and swam on my own.

The last section back to the shore was the toughest because we were straight into the current and the chop, but for the most part I managed this okay. I did find that my stroke was a lot sloppier than it feels in the pool - need some more time OWS.

Not much - I'll keep swimming as much as possible and work on finding some more speed and increased fitness in the water.

What a disaster....The weather was pretty cool and I didn't want to deal with freezing on the bike so I kept debating whether I would take time to put on gloves and arm warmers. Ultimately I didn't cause I was so wet that trying to put on a glove was a struggle so I just left them in transition.

However I had been clever the night before and added toe covers to my shoes. But, they tend to press the shoe in and deform it a little, so I stuffed some newspaper inside to keep the shoe's shape. Needless to say, I was standing in T1 pulling paper out of my shoes...

What would I not do differently!!

It looked like it was going to be a wet ride, but the rain never materialised, however there was a strong wind out of the NW making the first half of the ride pretty tough. I managed to stay aero and that was a big help.

I felt like I rode well and passed lots of other riders, but also got passed by a couple of guys in my AG. One I know is going to Vegas and I let him go straight away. I am a bit disappointed with my power numbers, ideally I would have liked to see it about 10 watts higher, but just didn't feel like I was willing to dig any deeper and push that extra power. Speed felt good, so I left the watts where they were.

Nothing. This was a strong ride and I wouldn't change anything, but will work on pushing some harder intervals in the next few weeks to get more adjusted to harder, race pace efforts. Doing them just on the trainer is not enough.

Got this transition wrong as well - went to the wrong rack, but figured that out very fast, but had trouble getting into my running shoes and wasted some time there.

Just need to work on these some more. Silly place to be losing time.

Had a good overall run, but the first 3km were tough. My back was very tight from the ride and gut was not happy with me (needed to pee). I only got passed once on the run, and managed to pass that runner back at km 5. After the first 3km I really seemed to find my legs and was moving well and made up some AG spots, but there was one runner just down the road who I couldn't bridge up to. Ultimately I wish I could have dug deeper (not sure if I had it in me), but I lost the final AG podium spot by 13 seconds because I couldn't catch the guy ahead.

I'd like to figure out what I can do to come off the bike and not be as stiff in my back. I get this all the time, and it impacts how I can run. Plan to also up the running volume and see what this does for the race pace.

Walked around, got to spend time with my personal cheering section that had come out to cheer me on. Stretched out the muscles a bit, and tried not to sit down. Glutes and quads were feeling it the most after the race.


This was a solid performance. I've been plagued by side stitches in the past that have ruined my ability to run off the bike, and now at the Sprint distance I just stick to water on the bike and run. I hardly drink that much, and it seems to help matters.




I haven't done this race for a couple of years, but will be back next year if my schedule allows it. A lot of fast guys come out to race this event, and it's a good opportunity to gauge where I am.