The swim was pretty choppy on the way back towards shore. My time is not what I was expecting but looking at others times it looks like everyone was slow. Overall I am pretty happy with my swim, I stayed calm in the choppy water and just focused on my stroke and being as efficient as possible.

Continue swimming closer towards shore(don't walk to soon). I usually swim until my hand hits bottom and them I get up and run to shore.. But with how shallow Lake Winnebago is I should have continued swimming in the shallow water.

I used the wetsuit strippers which is awesome!! no need to mess around in transition.

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I was content with my overall bike effort. I pushed some higher watts in the first half of the course and with the wind at my back on the 2nd half my watts dropped. The overall ride felt comfortable the whole time which was what I was aiming for. I could have pushed higher watts but in my head I wanted to have legs to run a good split.

My bike nutrition went really well. I ate 1.5 Stringer waffles(240 calories) during the first 1/2 hour. For the next 2 hours I took in 2 water bottles of EFS single shot mixed with water (400 calories/bottle). I also took 3 salt sticks pills/hour (total 7 pills)

My traps and lats started to hurt around mile 35 which I know slowed me down due to my excessive readjustments which could not have been very aero. I have currently working to resolve this fit issue.

T2 was pretty good. Always a tad slow since I put socks on.

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Even though I paced my bike conservatively I still had really sluggish legs coming off the bike. The run begins with a very big hill you have to climb and turns off into the trails of the state park. I knew right when I left t2 that running a good half marathon split was pretty much out the window and I just need to focus on getting to the finish line and most importantly enjoy my time on the course (which I forget to do a lot). My run time was extremely lower than I anticipated coming into the race for whatever reason but during my ~ 2 hours on the run course I focused on being mental strong (no pity walking) and not being so concerned with pace and focus on the 1st goal. FINISH!

My nutrition on the run course went really well.. I carried a Amphipod hand water bottle which I constantly filled with sports drink at aid stations and sipped on it throughout the race. I took 1 salt stick pill every 1/2 hour (total 3 pills) I took water and ice at every aid station. I put the ice down my tri suit and in my hat. I also had on Desoto arm coolers that I drenched at every aid station as well.



Go deeper into my pain cave :)