Need more time in the pool. one day a week isn't going to make me fast for sure :)

slow T1

need to practice this more to speed things up.

I felt very comfortable on the bike. Pace felt good just pushing the peddles. I think I need to take in a bit more water. I added HEED to my aero bottle and I think I am better off having water here. I had a water bottle with HEED and Perpetuem mix that I sipped on. Gel x4. I did feel slight nausea on the bike at times and this would come back to hunt me on the run. I did well with my E-caps. Over the last 4 miles my legs felt a bit tired but i was able to maintain 20 mph. Humm maybe I biked to hard but I never felt like I was hurting on the bike.

Longest ride coming into this was 70 miles. Also I did a few long bricks 40 mile bike followed by a 8 mile run on the Rockman course. And a 64 mile bike followed by a 25 min run. May need to do more of these before Racine.

Not a bad T2 for me.

No water at the second water stop really hurt. I was in need of water feeling dehydrated. I sucked on some ice and made my way to the next water stop two miles away. By the time i got there I was felling sick. I took in a few glasses of water mixed with HEED but the damage was done.I was sick most of the last half of the run. The final 1.5 miles I was gutting it out but really hurting. I was on pace for a sub 5:20 but fell off this in the last half of the run. I never stopped except for the aid stations and walked only 3 times over the final 2 miles.

May need to take in a bit more electrolytes on the run and hydrate better.

Just walked and took in cold water and a electrolyte and felt much better within 4 min.


Nausea


This was a PR for me I'll take that on a tough running course. Need some work on the swim and transitions. Will work on my fueling as well before Racine. Overall great race. Love the location at Rock Cut State Park.