This year my bike training is essentially zero given my recent Spartan Race, my May 5k race, the Thailand trip road runs and general lack of desire to sign up for Zwift indoor cycling or fix my triathlon bike.
So I am totally delighted to finish in 2:57, bettering my time from 2 years ago by 3 minutes.
My swim felt smooth and strong. I was actually not in last place at the first buoy like last time.
My bike effort was acceptable -- I try not to worry about what other people think of my humble bike equipment. This year, the racks seemed to be filled with state of the art, $10,000+ bikes and my 20-year old bike that only emerges from the garage once a year looks particularly noncompetitive. 
I fade quite a bit toward end of the 40k course and clock 1:31:19.
I have a surprising amount of energy when we start running and manage 47:21, on the hilly course good for 13th run leg overall.
Maybe the highlight was my transitions. In recent years I haven't thought much at all about transitions given my slower overall times. This year a teammate comments on how difficult it is to make up time on the run compared to striving for faster times in T1 and T2. So I practice each step the day before and am 2 minutes faster than last time and fastest in age group - even with lace-up running shoes and trekking cycle shoes.
Swim - 34:01 - 107th
Bike - 1:31:19 - 94th
Run - 47:31 - 13th
I even manage 3rd in age group ->
