Last year I did one sprint triathlon in the early summer; it was an abortion. I thought I might actually die during the swim, my bike was less than impressive, and my run was an embarrassment.
I had a nagging knee injury that kept me from training properly for two months leading up to the event. With the knee injury I did a double century on my bike a month before the event which only made things worse. I know these are excuses and I know I'm the only person to blame. I was slow and it was my own fault. I believe I could have gone faster but instead of saying I could have, I'm going to start training and do better in the coming year.
After my triathlon I stopped for the summer. No running, no riding, and really no swimming. I went on a cruise and ate, a lot! Then I came home and ate some more. My 185lb race weight was gone. The only positive to lying off the entire summer is that my knee pain was also gone. I got back on the bike in October and have logged about 1000 miles since. December has seen the first buds of serious training on the bike and in January I will start back with the running and swimming.

My weight was up to 205lbs at the beginning of December. According to the scale this morning I was 199lbs.

As far as rebirth goes, next summer when racing begins I want to be a completely new athlete. I don't want to be a masher on the bike anymore. I want to be an efficient spinner with a high cadence. I want to be able to run sub 7min/miles during races. And last but not least, I want to not resort to the doggy paddle during my swim (we all have our weaknesses and we can't all be like Phelps).

So now it begins. I'm setting some goals for next June and I wanted them in writing so I have something to look back on.

1) A normal cadence above 90rpms

2) Comfortable with the aero position

3) Weight below 180lbs

4) Six minute miles during training

5) Able to finish the 1/2 mile swim with ease (or at least without water wings)

6) A top 25 overall finish in the Wendy's International Sprint Triathlon