Alarm went off at 5am for a quick breakfast before heading down to transition with a mug of tea in my hand. Bike and nutrition all sorted for 6.15am. Ate fruit and trackers bar whilst waiting for the swim start.
Swim went fine, found clear water off the main line and got into a good rhythm. Slightly achey triceps at 200-400m as per normal, only point if friction was the neoprene cap under my chin. First lap was over pretty quickly though the second one dragged a bit. Got a time split on the beach of 36min at halfway and was even paced in the second half to come out of the water for 1h12. Sea was pretty calm throughout, just a slight 6-8" swell, enough to screw up sighting but not a problem with motion sickness or breathing.
Long run up from the beach to transition ~1km into a very busy change tent. Chose gilet and armwarmers, no jersey and no shoe covers. Remembered to start my Garmin as I left transition and got on my bike a couple of yards past the crowded mount line.
Out on the bike it was rolling land out to Lamphrey, staying inside my numbers of max 130bpm. Saw the first three pros riding back. Steady round to Angle and the first aid station. Windy though with a twitchy front wheel near the beaches and exposed bits. First hills on the main loop were quite long, eventually got round to wiseman's and then saundersfoot. Huge support on the hills and great supporters out all around the bike course at houses, caravan parks and junctions. Got lapped by the race leader on wiseman's. Saved myself for the second loop, staying under 130bpm unless going steeply uphill. Strong headwind out to Lamphrey on the second loop, much better once we got back into the hills, hedges and narrow lanes. Still able to dance up the hills enjoying the support up the steep bits. The descents were a lot more fun second time round, even though it had started raining at the end of the first loop and didn't let up until we were back in tenby. Got a bit cold but not too bad, was sporting the off the shoulder trisuit and armwarmers look all day!
T2 was still very busy but everyone was in good spirits, then quickly out on the run to join the crowds.
Stuck to steady pace from the start, drifted up occasionally but brought it back down to 10mins/mile. The garmin really helped to keep pacing under control. Run felt well paced until the last loop, nutrition worked well all day and coke plus crackers worked as a great combo on most aid stations. Run:walk 9:1 was consistent until start of the final hill, walked a bit more up the hills. Got my last lap band and it's all downhill, back into town, round the streets and a bit of a sprint over the finish line.
Post race, grabbed warm clothes and a pig roast before heading home for a shower. Came back out to see the finishers until about 16h15 but was falling asleep so went home to bed!