I held back some on the swim as my training in the water was zilch. Still, I think I was only passed by 2 or three people. I never really got winded - arms and shoulders were starting to burn before I ran out of breath. I did try to keep good form. I almost missed one bouy (set in the water between the swimmers and the shore), that cost me 5 or 10 seconds.

Train a bit more. Keep up with the bouys more often.

Picked a tight running shirt to ride/run in. Had trouble getting it on over a wet back, spent a good 1:00 getting it down my back. Ouch.


Run/ride without a shirt (for a sprint early in the morning, no need for protection against the sun). Alternately, just run in the surfing shirt I came out of the water in.

Probably didn't drink enough. Felt fine except I was riding a rental and I missed my aero bars. I thought I could have pushed a bit more but was unsure about what I would have left for the run, as it turned out it was probably just right.


Stay in the drops more. Push harder. I came in 29th in my age group on the bike where I should have been stronger.

Felt much better about this transition, but I was feeling a sore back and I took some time hobbling into the run.


Just run a bit faster sooner.

I felt good on the way out, started slowly but then was able to pass 4 or 5 40-44's. For the amount of pain I felt satisfied how much I pushed. But then the beach run was tough, and the deep sand at the finish took alot out of me, and a 42 year old passed me in the last 100 yards.

Train a bit more, and run harder. I was hoping to break 1:30 overall so when I finished at 1:28 I was happy, but when I look back on the run I could probably set a realistic goal of 7:45 or 7:30 pace.

Drank lots of water


Lack of swim training, lack of specific run training (I've been playing basketball recently which helped alot).