CONGRATS MAN!!! I wish I had the drive to do something like that. How long did it take you?
The time I posted was 1:46.54 that was for a 400 yd swim, 16.5 mile ride, and a 5K run. I started training (with purpose) around the first of the year. Most of my training took place during my lunch break at work (bike and run) and I hit the pool 2-3 nights per week right after work. I worked out at least 5 days per week and did 2 of the 3 disciplines on a lot of those days ie: run/swim or ride/swim. Not enough ride/run though, that's changing now.
This is what I learned:
1) Get to the race at least 1 hr. before the transition area closes. This allows for lay out of your gear, filling of water bottles, bathroom time (usually lines), and double checking everything.
When we arrived at the transition area they were announcing that it would close in 10 minutes. I had the choice of using the head or filling my water bottle...boy I got thirsty.
2) That running is my weak link and the discipline that I need to work on the most. This will improve with interval training at the track once per week and just logging for miles. I also need to do more bike/run combo work outs so I transistion easier.
3) Minutes in transistion are an easy way to shave time off your overall time. This is improved by being prepared and having your gear laid out in the transition area. It seems like a small thing but when you hit the transistion area your mind is swimming and you're breathing heavy, clouding your judgement. Plan ahead!
4) Spend more time setting up the bike to fit. I'm riding an undersized bike (for me) and riding with my running shoes and stirrups. Bike shoes and clips will increase my efficiency on the bike by 20% or more. I'm also shopping for a new ride![;)]
5) Hydrate! I cramped on the run 1 mile from the finish. Refer to #1 and get hydrated and fill water bottles for the ride.
6) Find a place to do an open water swim before hand. This was difficult because of the unusually cold spring we've experienced here in Michigan. Going forward for the summer I'll concentrate on at least 1 open water swim per week.
7) I continue to amaze myself with what's possible when I put in the work and get information from experts. The information I chose to ignore before hand would have benefited me had I applied it...I'm doing it now. Also training with people that push themselves harder than you do, raises your performance threashold.
8) Improving core strength is a must, and something I've neglected. Sit ups and push ups are a simple and quick way to get started and then go from there and JPH's "workout of the week" can help as well.
Next up is July 5th in Benton Harbor, Michigan. The swim will be in Lake Michigan @ 1/4 mile, 11 mile bike, and 3 mile run. The swim could get interesting as water surface temps can change on a dime depending on wind direction not to mention we may have some impressive waves. With a shorter bike course I will hammer harder to shave minutes, interval training on the bike will improve this over the next 3 weeks.