This was a very congested swim I thought the longer distance would get more seperation but the first half was a fight I kept the arms close and never got hit but I did get climbed onand breathed in some water on the first 450. this was my best swim to date I think the course may have been short, The water was the roughest I have swam in too.

Nothing

Run from swim to T-1 was at least 100 yards up hill then I made a rest room stop

Pee in the water

I got fitted 2 weeks ago and rode the bike 2 times since then so I was very uncomfortable in the first mile my right glut started hurting and ached most of the way. about 1/2 way my left quad started hurting followed by my right calf and my back was becomming sore. I was holding back big time on the bike as I was afraid of the muscle pains getting worse and the beginings of quad and calf cramps. near the end I started getting cramping in the left quad and whn I had to stop to fix my rear wheel ( I kickd the skueer open) both the left quad and right calf cramped real bad causing me to nearly fall off the bike in pain. I rode the remainder of the way very slow.

Drink more the night before and pre race. Ride the bike more I knew I was not ready to do well on the bike do to my lack of time on it.

T-2 was a welcome site I dismounted and heard Clint yell good job Cliff then I heard Gina yell RUN don't WALK. So I waved and ran thank you both. This was my first transition with Yanks they are great fast T-2 for me

Learn to jump dismount but with the cramps I could not have done it anyway

Crmps started right away so i walked and drank the first water stop the one right at the start of the run. I ran and walked the first mile mostly walked I had cramps in the right calf left quad and then the chest pains I have been having. After the second water stop about mile 2 I started running the downhils fast and then walking the uphills I figured the stress test said my heart was fine so I would trust it. This walking and running system along withthe water I drank seemed to stop the cramps and I worked on sighting people and passing them I think they thought i was nuts to blow by them on the down hill and then let them catch me on the uphills but it worked I only failed to catch one guy that I wanted to get. Near the end I wanted someone to sprint to the finish with but know one was willing so I sprinted in alone quite to the admusment of the BTers cheering me in. Despite the cramps and the run/walk my time was right in line with my normal 6 mile pace.

Drink more, run more, run faster.

Grabbed a water and joined the BTers cheering people in it was great meeting so may new people I will need to add them to my friends list soon.


Hydration, bike time,


I think we were abit late starting but not much. Lots of very helpful volunteers and drink stations. The Pizza was gone when I went to get it I guess that is more incentive to go faster.