Started well initially, but ran into navigation problems on the outward leg that added a lot of time and distance. Got beat up a few time near the buoys when traffic got heavier. Finally got into a good navigation groove on the return leg.

Better sighting and navigation.

No need to rush here, but kept it smooth and steady. Had a little trouble clipping in my right foot for some reason, but didn't let it bother me. Settled in and ready to ride after a few 100 yards.

All the transitions had very long runs/chutes, so the times are kind of long. This went well.

Started off initially with a really high HR, and went easy to bring it down. Passed constantly in the first half, but started to pick off a few riders in my AG on the return. Never tried to hammer, but kept it consistent, with a high cadence (85-90) throughout.

Ride more! My biking has gotten much better and more consistent this year, but I've still got a ways to go before I would consider myself a "strong" rider, especially over this kind of distance. And, while the rider is the key, this course is ideal for tri bikes -- my roady with clip-ons was a bit of a disadvantage.

No problems here. Actually, my best split -- 40/157 in my AG.

Coming off of the bike I caught a cramp almost immediately in my right quad, so I had to hold back throughout the run, adding more walking breaks than I'd planned. The bad news is that it held my pace down. The good news is that I was able to hold the cramps at bay thoughout, while keeping a pretty steady pace.

Despite that, I was able to pick up 21 places in my age group in T2 and the run. I'm happy about that, but a little disappointed I had the cramp in the first place. Aerobically I felt great all through the run.

I made the best of a potentially bad situation, so I'll take it as a positive. In retrospect, I needed to drink more on the bike -- that may have averted the cramp.

After being guided through the finish by a volunteer, I walked, ate, then had a beer (or two) with my coach. Laid on the grass, enjoyed the day, then drove home.


Training was spot on -- I was well prepared and gave a good effort. The cramp held me back probably at least 5-10 minutes in the run.

Long term I need to concentrate on my cycling -- it's pretty solid, but I'm not in the same league as a lot of guys in my age group. I don't need to be a hammerhead, but faster bike legs will be to my benefit.


an outstanding race!