Focus for the swim – Gu and fluids before getting in the water. If it’s really cold, I’ll pour warm water into my wetsuit. Don’t go out too fast, adjust to the water temp and the elevation, swim straight, stay on course and avoid extra work. Find my pace with long strong strokes and bring it in with gusto from the final buoy. 

Focus on the bike – Fuel early, fuel often. Ride my pace on the climbs and work the downhills.

Stretch when needed, don’t get too stiff. Relax the upper body and nice smooth pedal strokes.

A bit chilly to test the water today or ride. Must do both tomorrow.