Actual swim time was 16:03 which is a 1:28/100m, including the .1miles up the beach my time was 17:19 which is 1:34/100m. I have absolutely no clue how they did the math so badly and essentially doubled the swim course. I started front left corner of the swim pack, providing straight line to the first buoy then rounded the turn and picked people off one by one. Ended up only 10% of people swam with wetsuits, so I knew I would have one of the better swims of the day but was very please to be #5.


Nothing at all.

Pretty standard transition as far as they go. 15th/100 people for me which is pretty good. Dug through my bag to find anti fatigues and took 2. Dumped a water bottle on myself to try and knock most of the salt water off; this worked pretty good.

Remember to take anti fatigues 1 hour before the race.

My plan was to swim efficiently, go all out on the bike, and make it through the run. I came out of the swim and was upset about the distance but figure that it wasn't going to hurt me that bad. I took a gu about .5 miles in as soon as the mounting mess got settled out. The winds were light 5-9 mph from the nw so i knew the 1st 4 and last 3 miles were going to be into a slight headwind but nothing too bad. Saw the family at villas by the sea at mile 3.5 and gave them a big smile. I hit it hard hoping to get 24 mph on the bike and my HR was pegged at 175-180 bpm. After mile 4 I was having trouble holding 180 bpm and maintaining aero. I back off the pace slightly and would come out of aero for short stretches to pass people, there were so many people doing the international that needed to be passed. The last 6 mile, the southern tip, I settled into a good 175 bpm pace at 23-24 mph and just held on. At mile 10 my water bottle went dry, usually it will hold me 11-13 miles but I was drinking often due to the pace. So last few miles had nothing to sip on. Took a gu at the round about before transition.

I probably rode too hard 2 days before the try taking 11 mile segments @ 23mph. I should have taken anti fatigue before the race. Should have carried an extra bottle of hydration. I really can't complain with the bike because it was 3rd best of the day and the fastest bike I have ever put down on a triathlon.

Got off the bike, legs were a bit shaky. Put of socks and shoes on, picked up visor and bib. started running out. Got told 1 was a minute back on the 3 top guys but knew they were out of reach at that point.

Nothing

Came out the 1st .25 miles pretty unsure of where I was going but listened to volunteers and followed the orange cones. Saw the family and gave some big smiles and just went after it. The plan was to negative split the run since I normally go out too hard on the first couple miles. At the holiday inn I picked up the leaders with a .25-.5 miles lead on me, which meant they were opening. I hit the turn and picked up the HR to max holding speed as I came back into great dunes. I saw all the sprint triathletes now on the run course which was very motivating and they gave me lots of good props. I stopped for powerade and a cup of water dumped on my head at mile 1, and stopped for water and a cup of water dumped on my head at mile 2.

Tried to go slightly harder on the 1st mile and be more familiar with the course.

After the race is was 8:50, collected the family and headed back to the hotel. It was 2 hours away from awards and the kids could get a chance to go to the beach while I got a shower and stretched. Made it back to awards, was stoke to get 4th overall and 1st in AG.


Over-training by trying to take too many KOM's on strava. Not managing nutrition properly as I had in previous races. But nothing really as this was my best sprint triathlon ever.


This is a great race venue for the whole family. It was recently featured in triathlete magazine as a must do race; however only 200 sprint triathletes and 100 olympic triathletes showed up to race.

http://triathlon.competitor.com/next-family-racecation-jekyll-islan...

I highly recommend this race, venue was great, support was great, awards were great. Stay for the weekend but bring your own food as dining options are limited and expensive. You can bike and run for days here, drivers are very good with bikers and there are paths all over the island.