Overall, a very good race so early in the season. Carrying a few pounds that I tend not to in season. Did well on all three disciplines, had a strong run given my current fitness. It was the first time my dad got to see me race and it was great to see him out there. It was also nice to have so many people come up to me after the race. I am very loud out on the course, thanking people etc. The USAT officials asked me if I had a great day out there, I was always saying hi. Several of the other competitors came up to me afterwards and said hi and commented on my smiling. It was really nice.

Pre-race:

• Ate applesauce (a lot), a banana, a luna bar, a gatorade (sipping until 45 minutes prior).
• Warmed up with some short running, z2 for several minutes, felt slow and logey, added in some 20-30 second sprints on the beach.
• Warmed up with maybe 200 yards of swimming, adjusted the wetsuit, a few sprints. Felt slow.

Swim (31:37 8th overall):

• Got a good start and passed people quite quickly. I saw Adam (multiyear champion of this race and the clear favorite) take off and he was far too fast for me to catch.
• Course was just about the right length, perhaps a touch long, which is generally good for me.
• Felt good in the water. It’s been since Hawaii that I swam outside for that distance really.
• Wetsuit was superb again, no need to practice in it, it just works wonderfully.

T1 (2:39 13th overall or so):

• Good running to the bike
• T1 prep was perfect, everything was lined up
• Quick nutrition was super fast and good to have - sis gel
• Taking off the wetsuit took longer than it should have by 15-30 seconds.

Bike (2:30:48, 3rd overall):

• Pretty well paced. A little too fast in the beginning, but held the power well.
• Road conditions were quite rough in spots.
• Very hilly, map and watch agree that it was just under 2400 feet.
• Bike started in the 70s and finished in the 80s with some sections much warmer.
• Big hill was at mile 45 which I am sure beat people up, this is the best place for a hill for me. At the end where everyone else is just not ready for it.
• Back was a little stiff on the bike, I should make sure to stretch before the race.
• Butt was more sore than in training, shifting around helped, but I was a little antsy.
• I was clearly more aero than everyone other than the 2 in front of me.
• Tire pressures were quite good for the mixed conditions, 72 in back and 82 in front. Maybe a touch less in the front next time.
• Headwind strengthened on the return trip but was not a real factor.

T2 (1:34 2nd overall):

• Fast transition. Beat the average top 10 finisher by a whole minute!
• Socks, shoes, race belt, I even hit myself with sunscreen!

Run (1:41:20 15th overall):

• Ran to HR
• A little fast in the first mile but by mile 2 I was running really well.
• Very hot, very sunny, feet felt hot from the very first.
• Salt capsules at mile 2 and SIS gels at 2,6,9
• Pretty managed pace 3 segments:
  • 7:21 - too fast, getting feet under me
  • 7:44,7:39,7:46,7:50,7:55,7:54,7:50,7:58 - watching heat and heart rate
  • 7:39,7:36,7:46,7:16 - racing strong

Things I noticed and need to write down before I forget:

• Butt was uncomfortable and I was scooting around a bit after an hour or so.
• Left lower back was stiff on bike.
• The zip ties need to be better on the front hydration.
• Running shoes had hotspots on the interior balls of the feet and then again in the balls of the feet between the toes. I believe I need to get rid or trim down some of the calluses on the feet.
• Lower back was 100% good on swim and run. Back tightness has to be tied to the tunes.
• Upper back on the left was a little tight on the run.

Things I should do next time:

• Practice taking off the wetsuit quickly, I pulled both arms down and that did not work well, got myself stuck.
• Calf sleeves. I know they have the potential to be hotter, but I think the white light material of the velotoze version would work well. The benefit is that I like running in them plus they are faster on the bike.
• Practice in the nike shoes. For half distance I really ought to be fine in them and it reduces the wear and tear on the legs.

Things I will work on adding or keeping in my routine:

• All of the back stretching. I do think it helps even if the back is still sore.
• Strength and stretching of calves.
• Quad stretching. I think tight quads are causing issues with hamstrings/hips/back.

• half
• Race Report