White Lake Half I - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
85F / 29C
Sunny
Total Time = 5h 17m 36s
Overall Rank = 88/425
Age Group = M30-34
Age Group Rank = 11/42
Pre-race routine:

Wake up. Eat PB&J. Set up transition. Get ready.
Event warmup:

Swim about halfway to first buoy and back and try to stay warm in the water.
Swim
  • 32m 13s
  • 2112 yards
  • 01m 32s / 100 yards
Comments:

Very happy with this swim considering the 3 guys who beat me in the AG were in the "open male" category which basically consisted of elites.
What would you do differently?:

Only thing I would have liked would have been to catch the guy's draft that swim right next to me pretty much the entire swim. We were just too evenly matched for either of us to overtake the other and offer a draft.
Transition 1
  • 02m 29s
Comments:

Put on compression sleeves before the bike which took a little extra time, but I think it really helped on the ride, so it was worth the few extra seconds.
What would you do differently?:

Not much. Perhaps just move a little more deliberately.
Bike
  • 2h 38m 7s
  • 56 miles
  • 21.25 mile/hr
Comments:

Felt really good on this ride and felt like I stayed in my zone based on the wattage. It was nice having something to focus on since the course doesn't have that much scenery.
What would you do differently?:

Not much. Held watts and drank nutrition and water appropriately.
Transition 2
  • 01m 20s
Comments:

Felt fast through transition. Grabbed everything at once and took off.
What would you do differently?:

Nothing.
Run
  • 2h 03m 28s
  • 13.1 miles
  • 09m 25s  min/mile
Comments:

I think the pace shows it all. I took in about 4 bottles of water, even carried a bottle to drink in between waters stops, but couldn't get enough. Took a cold towel at every stop and put it around my neck and head. The sun and heat were just brutal.
What would you do differently?:

Gotta learn how to cope with the heat on the run. Legs were fresh off the bike, but I couldn't hold on to it as the heat sapped my strength.
Post race
Warm down:

Grab more water and some food. Salty snacks to replenish the salt lost sweating.

What limited your ability to perform faster:

Heat and sun!

Event comments:

Great race! Lots of food and fun afterwards. Well run and organized. Just wish they would grow some trees on the run course for some shade. :)


Profile Album


Last updated: 2010-01-27 12:00 AM
Swimming
00:32:13 | 2112 yards | 01m 32s / 100yards
Age Group: 4/42
Overall: 34/425
Performance: Good
Out of the water in about 30 minutes. Time includes time climbing ladder out of water and long run from water to transition down the dock.
Suit: Xterra wetsuit
Course: Triangle course starting at one dock and finishing at another. Very calm, flat water. Shallow and smooth.
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:29
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:38:07 | 56 miles | 21.25 mile/hr
Age Group: 12/42
Overall: 90/425
Performance: Good
Entire workout (199 watts): Duration: 2:39:25 Work: 1901 kJ TSS: 174.6 (intensity factor 0.811) Norm Power: 201 VI: 1.01 Pw:HR: 3.99% Pa:HR: 4.78% Distance: 56.34 mi Min Max Avg Power: 0 388 199 watts Heart Rate: 127 181 156 bpm Cadence: 30 124 85 rpm Speed: 2.4 26.5 21.3 mph Pace 2:16 24:46 2:49 min/mi Crank Torque: 0 651 199 lb-in
Wind: Some with gusts
Course: Out one highway, turn down another, come back down another. Some pretty bumpy roads, but not for too much of the ride.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 01:20
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:03:28 | 13.1 miles | 09m 25s  min/mile
Age Group: 17/42
Overall: 128/425
Performance: Below average
1: 7:07 2: 7:54 3: 8:15 4: 9:10 5: 10:01 - Bathroom break 6: 9:22 7: 9:20 8: 9:38 9: 9:57 10: 10:16 11: 10:07 12: 10:16 13: 10:13
Course: Out and back around the lake. No shade. Hot. Sun came out about 1/2 mile into the run. Ouch!
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4