Pre-race:
1. Two peanut butter and jelly sandwiches, one orange, and 8-10 oz of water 1.5-2 hours before the race starts is fine for pre-race nutrition.
2. Use sunscreen lotion not spray.
Swim:
1. To save about 30 seconds to a minute, start near the front with the faster swimmers. I am a better swimmer and can handle swimming in the bunch.
2. While 2 min 2 seconds/100m is not too shabby, I can do better than that. My splits while training at the pool prove that I can go faster than 2 min/100m. How do I translate my faster pool times to the open water? Not sure, but I can start by training at race pace for extended distances.
3. The Orca RS1 Killa Race Suit is an awesome one-piece suit for non-Wetsuit swims. So too is the Kiwami Amphibian.
T1:
1. Ask for sunscreen from the volunteers.
2. Need to cut down transition time by keeping the transition bag free of clutter.
Bike:
1. Secure individual Powergels (not the whole bunch) to the bike using black tape. I lost two Powergels during the bike because of that oversight.
2. Don't bring my own bottles on the bike. If necessary, pay for a bottle of Perform and/or water for nutrition on the bike.
3. It is possible to secure the C02 cartridge and inflater to the race belt . No need to get a rear saddle storage system.
4. Even though the bike course is only 56 miles, always use chamois cream. Even though I did not experience any significant chafing, I was still fairly uncomfortable during the latter half of the bike.
5. Consider using the Kurt Kinetic stationary trainer to build strength. Despite the undulating course, I can do a better job of smoothing out my power output and staying in the aero position by using the trainer.
T2:
1. Ask for sunscreen from the volunteers.
2. Need to cut down transition time.
Run:
1. Consider using a visor or hat during the run. My scalp and forehead actually hurt from being sun burnt.
2. At mile 0, take two Powergels plus a few sips of water for post-bike refueling.
3. From mile 1 to 7, take one Powergel (for refueling) plus a few sips of water and a sip of Perform (for electrolytes to prevent cramps) at every aid station.
4. From mile 8-12, take a sip of Perform and/or a sip of Coke (for a quick shot of sugar) at every aid station.
5. From mile 12, run through the aid stations. It's less than 2 miles to the finish line. Any Perform or Coke will do little for my body at this time.
6. For races with temperatures higher than 80 degrees Fahrenheit, grab two cups of water and two cups of water at each aid station and pour the water and ice inside the front and back of the tri suit to lower the core temperature and keep one cool until the next aid station.
Overall:
Negatively splitting the swim, bike, and run segments respectively is an effective strategy for finishing strong.
I'll follow up on the lessons learnt with an official race report.

