To this day, my best Olympic distance triathlon result was achieved in a race where I flatted & had an enforced rest for about 2 minutes as I repaired my flat. When I got back on the bike I was able to realize that the frantic pace out of T2 that I maintained (I was a really poor swimmer) was highly inefficient & put me in an anaerobic state which I just hung onto for the duration of the ride. The rides were typically characterized by a breathing rate & power output that showed a clear “decoupling” – where I was working too hard for the power I was producing.
I then normally, being a much more experienced runner, knew to back off out of T2 till I achieved steady state & then could race from there. Thereafter I was able to recognize that the swim & T1 had put me into a state of fatigue which would, if not readjusted, give me a slower bike time & run. I figured out that by getting into a more balanced rhythm & a perceived effort that felt somewhat easy initially, I was able to maintain better power throughout the ride & transition into a run that far better reflected my ability.