...and I did achieve most of my goals. I had a great race, beat my 2008 time by 9 minutes and ran the whole run route. I even passed a few people on the bike and run (something that rarely happens). The goal I didn't achieve was being an above average age grouper. I placed 15/27...ooh so close to average.
I employed the same strategy as with the Delta Sprint and ate a PB sandwich and a bottle of sport drink 2 hours before the race and full bottle of sport drink on the bike.
Note: Living in Richmond makes it great for flat running and biking. North Vancouver is NOT flat. Ride and run more hills.