Good question and good to get us all thinking about this.

Did right:
1) hired a coach!
2) was patient about one injury healing but largely was careful enough and avoided injuries
3) was very careful on my bike not to go out to fast in HIMs
4) got a new bike for the first time (just recently so not for 2017 racing), which includes a power
5) used my lactate threshold and HR to be smarter about training and building me aerobic capacity

Did wrong:
1) let my training slide in 1/2 of 2017
2) haven't yet gotten my nutrition right leading to cramps in the running despite HotShots, I need more salt, which I will do in 2018
3) haven't done enough core or upper body workouts.

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2018 Races: IM Santa Rosa, Vineman Monte Rio, Lake Tahoe 70.3

HotShots doesn’t work for me either.

It worked for me, but the analogy that I might use is that a bulletproof vest won't stop a Tomahawk cruise missile. In other words, HotShots moves the needle on when cramps occur but is not by itself a complete solution. One still needs good nutrition.

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2018 Races: IM Santa Rosa, Vineman Monte Rio, Lake Tahoe 70.3

Did right:

1. Successfully executed a 2nd Ironman 20 days after the first.
2. Managed better year-round weight control.
3. Qualified for IM 70.3 Worlds in 2018.
4. Correctly gambled that I could run through a foot injury ... possibly a metatarsal stress fracture.
5. Obtained off season running gait analysis, swim stroke review and bike fit.
6. Dumped Hot Shot and went back to Pickle Juice Shots. Much cheaper and more effective for me.

Did wrong:

1. Overbiked in the heat at IMSA. And again at Gulf Coast 70.3.
2. Managed to pick up a swimming shoulder injury by end of season.
3. Read too much of an inane thread on crank length.

Very nice year. I haven’t even opened that thread. Lol

Did right:
1. Finally let myself trust in running slow, which lead to running fast on race day!
2. Now see a sports chiro for maintenance and pre/post race active release, which has kept me healthy in combination with 3 and 4 below
3. Roll my gluteus on a Lacrosse ball daily
4. Dynamic stretching
5. Video swim analysis session to show me where I am going wrong

Did wrong:
1. Haven’t swam enough in off season (still time to remedy this)
2. Bought too many VCS tires for race day
3. Banked on being able to order Garmin Vector 3’s from their website (have a discount code that expires at year-end) and sold off my old PM too soon
4. Convinced myself I need to work on my engine more than I need a new bike (pink)