Bagel w/peanut butter at 5:30 AM, coffee and water. 1/2 cliff bar at 6:30 AM.

A couple of laps on the bike, a couple of swim laps

Once again, I was dead last out of the water. I swam a good race for me, it just is that I am too stinking slow. I purposely paced myself so that I would not get out of breath, and it worked well. I had a very steady, even pace the entire swim. Now, to just speed it up a notch. Actually cut 2 minutes off my time from last year, so progress, just very slow progress.

I need to find a coach - and improve both my speed and efficiency. Flip turns would probably have sped me up also, but I was not confident in my ability to use them, and still maintain my breathing.

No problem with T1- everything went just as I had planned. Used foot powder in my socks for the first time, it made it much easier to get them on. The SIDI shoes worked great, and my new tri top (a large, rather than medium) was much easier to get on when wet.

Nothing

I caught one rider just before Humbolt hill - then promptly threw my chain trying to shift gears. Took about another 3 miles to catch that same rider. Did not see anyone else until I reached the end, when I saw lots of runners

Be more careful with gear changes. I just changed out the rear cassette to a 12x27, which worked beautifully. It gave me the option of using lower gears if necessary on the steeper sections. My bike was about 6 minutes faster than my quickest practice run.

No problems here - again the Sidi shoes and running shoes with speed laces may this real, real fast.

Nothing

Run went pretty well - a little slow out of the gate, but no real cramping issues. I passed two or three runners. I really did not have a lot of ability to push on the run.

Still need more bricks - so that I can drop my times down to my normal 5k pace (around 7 minute miles)

Endurox, water, and a quick dip in the pool.

Compared to last year - I cut two minutes off my swim time, about 40 minutes off the bike time (mechanical issues last year) and about 2 minutes off my run time. So, I am still making good progress (I was only 14 minutes behind first place person).

This is a great little race, and they make sure that every entrant wins a raffle prize, which is a real nice touch. Also lots of "age group awards" which makes everyone feel great about their effort.