I look to go on effort, I want to hold hopefully 25 miles/hr on the bike, but I think it will end up more around 20-22, and under 6 min/ mi for the run (most likely negatively splitting from 6:30-5:40... averaging 6:00).  My over all goal is to qualify for championships.  My plan will be to use the swim as a warm up and then getting into the racing aspect once hitting 1/2 way on the bike and into the run.  I did a trial 2200- 2400 yard swim(I lost track in the 600-1000 range of the swim) in the pool a few days ago in 28 min, im not completely sure where that converts to in an open swim, but in my first tri last summer I swam 16min for the 800, but I know what to expect in an open water competition now, and wont be as devastated as long as im in proper placement.  I don't expect to win the swim nor do I expect to demolish myself in the swim.

In the matter of electrolytes and nutrition I feel confident.  My plan will be to down 2 waters and 1 1/2 & 1/2 bottle Gatorade/water on the bike and strictly Gatorade or Gatorade endurance after the 1/2 &1/2 bottle of water.  My body doesn't react well to concentrated carbs so most likely no gels, unless I am in complete shutdown mode like I was at Disney this year.

I actually know my body really well 13 years of running.  Being a member of my collegiate XC team, I've been dogged about nutrition for the last 4 year, and have been dogged by trainers about strength training and injuries.  Unfortunately I have been heftily prone to  injuries this year.  Plantarfacitis as of lately, a Hamstring strain which plagued me for a moth before Disney marathon (destroyed that race along w/ the weather... I was looking to run a 2:36).

On that matter I can actually tell you the most painful part of my run before I will even do it.  Its going to be the bike to run transition.  In high school I misjudged a hurdle in steeple chase which bruised my shin bone and because I am so active I believe it has never healed and the injury sparks to this day, and is one heck of a painful experience when I transition.  I may have to stretch for a min or two before getting into the run, but hilly courses help my cause on the run.  And from what I hear the Providence run is hilly.  IF ANYONE HAS SUGGESTIONS ON HELPING THIS MATTER I'M OPEN EARS!

What I'm really looking for are some great training workout tips for the swim and bike... mostly swim or long swim to bike right now being that im in Buffalo.  My plan since this summer has been focus on running until the new year and Disney: then transfer to bike and swim until the thaw: than balance out.  With my injury right now I've been in the pool everyday with little biking no more than 15 min (trainers orders).  But plan to get back on the bike mid week.

Hope that answers any questions you guys have.

Scott