Great race. Had a blast. Should of pushed harder on the run but finished strong.
Swim (1.2 miles): 00:37:53 - took it very easy on the swim. The logic was no need to exhaust myself this early of the race. It was very crowded with elbows, feet, and knees thrashing around me all the time. Kept my cool and just found an easy rythm. The distance from the lake to T1 was about 0.25 mile. So had to run barefoot with the wetsuit on (added some time to the 1.2 mile swim).
T1: 00:03:13 - enough time for a picnic! It took a little to get the wetsuit off and gear up for the bike portion. Again, not rushing and making sure I had everything I needed (Hammer Perpetuate, Endurolytes, 4 bottles of water).
Bike (56 miles): 02:48:54 - averaged 20 mph. Everyone and their mother passed me on the bike. Again, just kept my cool and got into a rythm. I rode the course the previous weekend so I knew what to expect. Clearly biking is my weakness. I could get much better if I trained more on the bike. No flat tires, unlike the training ride the previous week when I had 3 flats.
T2: 00:03:02 - what was I hanging around for? It didn't feel like I was there that long. Forgot to grab my endurolytes!
Run (13.1 miles): 1:57:05. First three miles where very very very tough. But once my legs lossened up it became easier. I spent most of the run passing people. Met alot of people during the run and spent the last four miles talking to a guy in my age group, Cody. When he was down I was up and visa versa, which really helped getting through to the end. The run course was shaded in many areas and a portion was on the Provo river. I didn't feel like I was over heating. I would walk through the water tables and make sure I got a gel in me and two cups of water. That seemed to work well. No cramping and no boinking.
Overall I'm happy with the time. First tri in 4 years. Plenty of room for improvement, specially on the bike.