Powerbar at 6:30
Caffiene drink and water on the way

Arrived at the event a little later than we would have liked just after the start of the elites. Went and had a paddle in the water and stretched on the beach.

Got into the pen late and ended up about 3 back in the line up but didn't want to be rude and push to the front. The start was a little confused as they were trying to clear people from the swim course who were doing there warm ups. In the end there was no countdown, just a GO, at which point all the people in front of me went left and right, leaving me a clear straight path. Swam the whole way on my own right beside the lane rope so navigation was easy but no chance to draft.

Start my new fancy Garmin 910xt when the guy says go rather than remembering 4 strokes into the race and thinking bugger it!

Good transition but pretty long as you have to push out to the main road. Had a little trouble getting my feet in and up to speed buy nothing drastic.

Had real trouble getting my legs to go on the first loop and was struggling to sit on 36km/h. I think that the swim took something out of my legs but by the second loop I was sitting on or above 38km/h. The road is 4 lanes wide so there is never any problems with passing or getting held up which is great.

Work harder in the approaches to the corners. I backed off a bit too early and probably could improve my average speed that way.

Got held up with people walking their bikes into the transition as it was only wide enough for one person at a time. Then couldn't get my shoes on as quickly as normal as they seemed tighter for some reason.

Try some talcum powder in the shoes as I saw the guy beside me had done that.

Was going well until the wheels fell off in the last one kilometre. Combination of pushing hard on the run and drinking more than I needed (still in HIM mode with feeling like I needed to constantly hydrate) let to a monster stitch hitting at the 4km mark. Struggled home but it probably cost me 45 seconds.

Drink less for a sprint race

More like post race cool down. Jumped in the water but it was bathtub warm, then went and stood under the showers for about 5 minutes which were mercifully cool!

Too much fluid (I think) and not enough speed work recently on the bike.

Well run with plenty of atmosphere due to the large number of competitors in quite a small space.