Snake swim. Down and back in same lane and cross under the rope.

Total time includes about 1 min run from end of swim to beginning of T1. Actual time swimming was 4:02 so I was fairly happy about that. We seeded ourselves based on swim times. I submitted a time of 4:15 and almost caught the person in front of me. Most of the swimmers in this first 20 or so people where spread out pretty good. Passed the person in front of me on the run to T1.

Flip turn I think. My first flip was a disaster. Flipped to early. Then I just did open turns the rest of the way. The water was really warm.

I was sprinting from the exit of the pool, out the door of the YMCA and on the grass field. Got to my bike fast. Glasses on. Helmet on. Bike off rack and sprinted through the T1 exit. I was tied with Joel for the Fastest transition time, although he says he got me by .10 seconds.... Had the bike in the right gear. Got my foot in the first shoe right away. Second took some screwing around but eventyally got it done. Up to speed nicely.

Practice getting feet into shoes more. Probalby should do this with we feet too.

Fastest overall bike split!!!! Can't be unhappy about that. We had a steady 10 mile wind into our faces for the first half of the race. I think it did gust to 15 or so too. I felt very strong on the bike averaging over 20 mph into the wind. Made good turns and at the turnaround felt like I had rockets propelling me forward. Passed a ton of the slower start swimmers and also passed the guy that was really cocky about how good of a swim he was going to have. I could not see my bike computer though so I have no idea how fast I was clipping along on the return trip. Maybe 28 mph?? Good bike and felt great when done.

Reposition Bike computer to see display in aero. Push harder on the bike. It was only 10 miles and I should have been red lined the whole time. Next time where HRM too.

I still run with socks. I think this cost me the overall race time though. The guy in first beat me by 8 seconds and his t2 was 14 seconds faster than mine. UGH.

However, this was still a great T2 for me. No issues. Socks and shoes went on great. Took off with my race belt in hand and got out of T2 fast. Had a little trouble clipping my race belt, but I was a moron and tried to do it behind my back.

debate the running in socks issue. Right now, I don't want to deal with the blisters that happen until feet are used to it.

Clip race belt together in front and rotate number around to the front after done. Otherwise, good T2

6:30 pace for me is great! I know it was a short sprint, but I was very happy with this effort. In fact, I probably could have pushed harder towards the end. I really had no idea how fast I was going on the run. My left calf had a minor twinge cramp thing when I first took off running, but that went away quickly.

Run faster. This also cost me the first overall... ugh.

Stretched, ate some fruit, showered, and took off to kid's baseball games back in Sioux City.


Nothing. Good event


This was the 28th running of the Norfolk Triathlon. It's a short distance race but I thought they were very organized and did a great job with communication. If this works into my schedule, I may have it on as a permanent addition to the calander. Great job!!!!