Overall it felt more like a tempo training swim than a race. Basically after 200yards it was the winner about 50yards ahead and then me with a women on my feet. Got into a smooth very controlled cadence and just swam.

Shoe popped off the bike at mounting so I basically put on the one shoe and then mounted my bike. oh well.

don't be a fool mounting the bike.

Painful is the best comment. The overall winner and I played cat and mouse for the ride. He would hop out of the saddle and SPRINT up the hills on his 1998 rode bike and then ride upright at 25mph on the downhills. So we danced most of the ride until I gained enough on th downhills that he feel back. Rode a bit harder on the 1st loop NP 285watts, than the 2nd NP 282watts. Both solid numbers. Average watts was 260 showing the downhills.

bring my 12-25 cassette and not my 11-23.

Only good part of the course was seeing Vic giving out water on the course.
Funniest thing was the winner passing me on the run course and saying he was a good runner. His definition of good runner is running a 4min mile in college. I'd call that great! Kid put 5minutes on me over the 10k.

light stretching.


John Kenny the RD put on a solid race. If you are looking for a killer hill race in preperation for your A race like Syracuse for me than this is the race for you. Post race meal included grilled chicken which for athletes is 10x better than the usual crap hoagies or old bagels. Pre-race included 45minutes of open water for swim warmup as well. Swag bag included goggles, mesh bag, $10 gift card! Solid race.