This was a good swim. I staged myself in the wave in the back 1/3 of the group. I was a little bottled up in the first 100 yds, but it helped me to relax and find a rhythm. The water was choppy - and a large portion was straight into the headwind. I'd never swam in water this choppy. I was glad to have my wetsuit. Breathing was good, stroke was good, sighting was difficult because of the swells.
I surprised myself with this swim - I expected it to be a struggle. It wasn't super fast, but was a great time for me.

If I could have timed my sighting with peaking on a swell I would have been able to see better!
I didn't notice until out on the bike, but I had chafed areas around my arms/back from the swim. Not anticipating a wetsuit swim I hadn't swam in my race top and wetsuit...
- Nothing new on race day, right?

Took my time to ensure that I had everything placed in transition well (I had never had to deal with a wetsuit in transition) and that I had everything I needed on the bike.

Nothing.

The bike course was flat. The roads were rough, but I was able to stay in aero for 99% of the ride. It took me awhile to settle down on my bike - my heart rate was up from the swim and I couldn't bring it down until ~ 5 miles into the bike. I also had the twitchy feeling indicating a leg cramp was coming in the first 3-5 miles. I never had a cramp, but this seemed odd.
The first half of the first out and back was into the south headwind. On the return the wind had started to shift from the west. The second out and back was a SE/NW leg and had a W headwind on the return. Around mile 40 I could feel some fatigue in my legs. I wasn't worried and had confidence that they would respond for the run based on how they responded in training BRICKS. The bike leg was tougher than I expected. Reflecting back, my hydration / nutrition was insufficient for the hot conditions.

Improve my nutrition hydration plan. I think my overall calorie intake was good, but I needed more water and more Endurolytes. I dropped a water bottle that was 1/2 - 2/3 empty on a rough road, so I don't know my exact fluid/nutrition intake. Approximately 36 oz of water with Heed (300 calories), Sustained Energy in a paste (350 calories), an Endurolytes Extreme capsule every hour.
My effort was slightly higher than planned (measured by HR) and my pace was about 1 MPH slower than planned. Not a terrible bike leg.

Good transition. Legs felt fatigued after bike, but good. I took time to apply body glide to arms. (which had melted in the heat - go figure)


Nothing. My transition area was well organized. I brought 2 pair of sunglasses - one for the bike and one for the run - which worked out really well.

I stopped just outside of transition at the aid station and drank a cup of cold water. The first 1/2 mile felt great! I reminded myself not to take off too fast. About 3/4 mile into the run my right quad cramped - enough that I had to stop and stretch out the cramp. After that I had numerous leg muscle cramps that prevented me from continuous running. A walk/jog approach got me through the rest of the course. It was frustrating having my legs cramp up so early on the run. The positives: 1.) I met a few people on the course - some struggling right there with me. 2.) I maintained a positive attitude throughout knowing there was nothing I could do to change today. 3.) No trouble eating of drinking and used gels from flask throughout and one Endurolyte Extreme each hour. 4.) "Energy level" was not a problem as I have experienced in some sprint events in the past.

I think poor hydration on the bike hurt more than anything. I more or less followed my plan - I just didn't plan for enough. I could have tried to force down more Endurolytes on the run, but training with them has taught me that too many lead to GI issues and my guess was that it was too late since the cramps had started.

Pack up transition and walk to the car - which was ~1/2 mile. Loaded up the car and made it back to the boathouse for the last few awards being issued.


Higher than planned effort on the bike and insufficient hydration/nutrition.
Cramps on the run. The cramps were disappointing - other than that I was happy with my results.

My wife and daughter were at the race. It was great having their support on race day - and fitting too since they have supported me through my training this year. It was uplifting to see them at the start and end of each leg.

I had a goal time when I started - I didin't meet it. Surprisingly, it's not bothering me. Through this race I learned that achieving a split time goal or overall time goal is icing on the cake. I do this because it's fun.


Really good aid station support on the run. HEED, water, cola + bananas, chips, pretzels. They also had ice cold rags, cups of ice, and Endurolytes available.
Not such good support on the bike. There was a bottle exchange at mile 10 [but on the way back by they were out of water] and a bottle exchange on the second out/back leg that was well stocked when I went by both ways.