Did a lot of distance work leading up to this as France is only a month after this race. Barely any speed work for the last month, only long distance. Did some good OWS' leading up and practiced hard strokes for 10 seconds, followed by soft for 20 seconds. Seemed to work well as I got under 27 in the swim, which is huge for me. T1 was fine, I was moving quite well out of the water, and had a good transition spot. Used a leading Zipp wheel but had to use my normal factory rear wheel do to a flat. Either the zipp helped, or I felt good as I hit 21 on the bike. T2 was very fast, though I kept my shoes on off of the bike. I realized after t2 that I had a good chance to go under 2:30, which is my ultimate goal (believe it or not, this was actually my primary goal, though I didn't think I could hit it because of my lack of speed work). Run was ok, very hot, and I wasn't moving that well. 7:23 pace. First 2 miles were 7:15, then the next 2 were 7:30's. The last mile was again in the 7:30's as I really started to hit the wall. Good sprint to the finish.
Nutrition was water and gatorade on the bike, 1/2 of a cliff shot on the bike, but it was tough for me to get down. Cramped a bit on the run, a few sips of gatorade seemed to take care of that.