It was overall a good swim. It definitely took longer to go out and back in with the current and waves due to the wind. Didn't have any real problems with navigation, or other swimmers, or the waves -- just made swimming out a little harder with the current.

Not much -- I just need to get faster in the water before September 9, 2007.

A pretty good transition. Like I said, I had the first spot in transition right out of the water and it was also only about 20 feet from the bike out -- made for a good transition.

The only real problem I had was my wetsuit did get stuck on my left heel -- grabbed nutrition and got off.

The time got up there b/c I was a little disorganized (compared to my sprint and Oly transitions) b/c I double checked everything too make sure I was set; given it was my first 1/2.

I just need to continue to race so I get more confident I am not forgetting anything and the helmet, glasses, nutrition in pockets, etc. becomes more natural. AND, I need to practice getting out of my wetsuit!!

Overall, I had a good bike ride. That is, other than the head wind -- that seemed to be a head wind on 3 out of 4 directions.

Nutrition was good -- I think I found a a nutrition plan that works for me -- Gatorade Endurance formula and PowerBars. The course was marked pretty good -- except some of the corners there were problems with controlling traffic -- not sure if it was the cars or the volunteers.

Also, I need to contact xLab about their straps on the Flatwing. I lost two tubes and a tire tool -- they just fell out of the strap.

There is one downhill near the end of the course that was great for really getting the speed up (I got over 40 mph), but I hadn't previewed the course well enough (and they didn't have it marked) that there was a 90 degree left turn at the bottom. No flat stretch just a left turn in the middle of a good decent. I came over a rise in the decent and there was a guy pointing with a flag -- turn left.

Fortunately, I was able to bleed off enough speed without locking up my brakes too much -- only skidded a little a couple of times (Wow, fish tailing at 30+ on 25 tires is a little spooky). I did get slowed down enough to make the turn -- kind of. I had to get my left foot out of the pedal and ride the corner wide (into the grass -- thankfully no rocks, etc.) and hold on for dear life -- but, I made the turn. I think the group behind me, however, had a few people fall.

Same thing went for the bike in for T2 -- at the bottom of a really steep hill that was impossible to keep the speed down on -- and to top it off there was sand in the road right at the entry. This area I had properly previewed, but it was still a little scary, but I made it without any complications.

I did get back to T2 about 15 minutes faster than I figured I would.

Not race on a cloudy, cold day. ;-) I still need to work on my flexibility and strength so I don't get so sore late in the bike.

Preview the course a little better, so turns like the one on the decent don't nearly ruin my race.

Pretty good T2. As with T1, I need to get a little faster -- practice. I spend some time making sure I haven't forgot anything instead of having confidence in my preparations.

That, and as close as the bike out was, the run out was far away.

Need to invest in some quick ties for my shoes -- I spend time tying my shoes, so I could save some time there.

As with T1, I spent a few extra moments making sure I didn't forget anything -- especially nutrition -- first 1/2 and all.

Just need to develop the habit.

My legs cramped up right out of T2 so I had to walk quite awhile in the 1-4 mile range. I did have to walk a few additional times, but after mile 4-4.5 I was able to maintain a 11' to 12' per mile pace.

I also had some all over tightness and discomfort throughout the first loop that kept my pace a little slower. But, the tightness and discomfort subsided during loop two after I found a spot to pee -- wow, that made things a little more comfortable and I was able to increase my pace.

Pee sooner!!

Walked it off; ate some watermelon, a banana, and some orange slices. Walked the 1/4 to 1/2 mile back to the transition area and got my bike and walked back to my hotel. Stretched and washed up a little.

Hydrated throughout the afternoon.


I'M SLOW!! I need to build more run base and increase my pace so I can perform better on the run.

I also need to increase my speed in the water -- time to get to Master's.

On the bike I am pretty happy with my progress. I just need to increase my flexibilty so I don't stiffen up so much so I can maintain better pace throughout the ride.

Get to the weight room -- I know that not working on the strength training like I should have hurt my performance -- more strength would have been GREAT.