Notes
Rode on LTF Spinning bike. The clips will work with my shoes!
Also, for adjustments: make sure seat is move forward a bit (I rode with it way back), seat height is 11 holes above seat post, wattage was around 210-220 at 94 rpm, and my speed was around 22.8 mph for much of it. I actually went farther and faster today than during the indoor triathlon.
Swam afterwards for 15 minutes, did 20 lengths at a fairly comfortable effort level. (However, I did 18 lengths in 10 minutes during the tri, so this was a lot slower than that.) Still working on getting a good breathing rhythm and stroke cadence that feels sustainable. Not there yet.