Inside Out Sports White Lake International - TriathlonOlympic


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Elizabethtown, North Carolina
United States
Set Up Events
87F / 31C
Sunny
Total Time = 3h 40m 37s
Overall Rank = 198/208
Age Group = ZM
Age Group Rank = 5/7
Pre-race routine:

Picked up my packet at 0630 then moved directly over to the marking tent. Very quick process (I really like the markers they used. They stayed on, did not fade, and were easily removed with soap and water!). I went back to the truck and put the bike tag on Grumpy, put the bib on my race belt, and on my Wingspan.

After gathering up my trans bag, I headed over to the transition area and racked Grumpy. I set up my kit and then went back to the truck and ate a MetRx Big 100. I spaced out my caps over the net 1.5hrs eventually taking 6 x Gakic, 2 Sportslegs, and a SaltStick cap.
Event warmup:

Stretched and then did a little lite stroke work.
Swim
  • 41m 2s
  • 1500 meters
  • 02m 44s / 100 meters
Comments:

The course was not all that bad. Aside from swallowing an entire mouthful of water the first 200m and I gagged badly. The water was very clear and you could see the bottom for nearly the entire swim. It was a bit choppy and I believe there was an undertow between the 1st and second buoys as I had to compensate to the left several times. Sighting was not the issue as I was doing the breast stroke due to my shoulder issues. While not as fast, the advantage was that I did not have to swim towards every sighting buoy since I could see the triangles and the orange man. My path was nearly straight while I watched others drift far right or left. I passed several people that had drifted and I even caught a few from previous waves; because they were slow or had problems, NOT because I was so fast. My pace and technique were very rhythmic and I looked at the swim as a practice session which I think helped.
What would you do differently?:

Continue to work on improvement of my breast stroke as this is the one that I am stuck doing. Need to do more arm workouts IOT increase my pull strength, along with more pool work. I have been slacking off and I tired easily when I attempted freestyle for the first 100m...
Transition 1
  • 03m 8s
Comments:

Transition area was well organized and marked. Very easy to find your rack. What I thought was unique and well thought out was the fact that they began the bike at one end of the TA and the run at the other end. That negated the slight advantage for those located at the exit/entry points. Very cool.

The grass had not been cut the day before as it had at the Triangle Triathlon and there wasn't much to stick to your feet following the run.
What would you do differently?:

I had a water bottle staged to rinse my feet with and that worked out very well again. I will cut my time significantly if I don't sit down and pamper my feet. But, I do because I don't want to start the bike, followed by the run with wet feet.

I'm preparing to purchase Tri specific bike and running shoes so that will definitely cut down my T1 time.
Bike
  • 1h 29m 37s
  • 27.96 miles
  • 18.72 mile/hr
Comments:

The bike is my strong point and I was prepared to make up some time. I paced myself because I didn't want to burn myself out before the run so it was a conscious effort. Although I used the 310XT, it must have lost reception several times since I received several "Auto Resumed" notifications. My avg cad was 84 with a high of 98 and it was very comfortable. I passed about 11 people on the bike. cornering was outstanding and the GP4000s stuck to the road like glue, providing a very clean and solid angle without having to slow much at all.

I definitely benefited from the addition of the QRings and ZIPPs. I could tell a significant difference in race conditions! I found it uncomfortable to be aero a lot. I think it may be because I need to lower my seat a few mm to compensate for the change to the OC A921s.
What would you do differently?:

Work on my speed and cadence. I need to work with the big chainring more as I mainly stayed in the small chainring. I have no doubt that I can increase my speed on a flat course. I also need to do more consistent bike/run bricks.
Transition 2
  • 04m 20s
Comments:

What's to be said.. I changed fairly quickly, but had to hit the little boys room before departing the TA. I passed on the GU which in retrospect I probably should have taken before getting off of the bike.

Very disappointed with T2 time.
What would you do differently?:

Try harder to pee on the bike! Just didn't work out this time. I could have kept my time in the mid-3s had I not hit the bano...
Run
  • 1h 22m 31s
  • 6.21 miles
  • 13m 17s  min/mile
Comments:

In a word, suck fest. I drank a little extra water prior to dismounting the bike in anticipation of the run being hot. When I hit the mile 1 station, I slowly drank 1 x water and poured another on my head. 20m later, I ensured that I had no water reserves by throwing up all of my liquid. Talk about bummed!

Oh, first time I ever got cramps on my hamstrings.. Three times...

I slogged the remainder of the run and with 13m/mi this was one of the worst performances I have ever done! BUT, I finished.
What would you do differently?:

Run in more demanding environments and weather conditions. Conduct at least three bike/run bricks weekly. Do more sprints and long distance runs.
Post race
Warm down:

Laid on the ground..... and stretched.. I walked the run off and stretched my calves and hamstrings. went over and drank two waters and grabbed a coke for the road.

What limited your ability to perform faster:

Swim: Physical impairments
Bike: Lack of big chainring work
Run: Hydration

Event comments:

There was plenty of water, sodas, and pizza. I only saw one small tray of orange rinds, and no bananas. I was really looking forward to the bananas... Overall, it was a very well organized event and I look forward to doing it again next year!

I set an International PR by beating my previous time by nearly 30min!


Profile Album


Last updated: 2012-11-26 12:00 AM
Swimming
00:41:02 | 1500 meters | 02m 44s / 100meters
Age Group: 0/7
Overall: 177/208
Performance: Good
Suit: No
Course: The course was very nicely laid out. We began in the water, about 4.5' deep. The water was choppy, but very warm at about 84f (Guessing). Although I know there were safety craft on the water, I did not see them when I was swimming.
Start type: Wade Plus: Waves
Water temp: 84F / 29C Current: Low
200M Perf. Bad Remainder: Good
Breathing: Average Drafting:
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 03:08
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:29:37 | 27.96 miles | 18.72 mile/hr
Age Group: 0/7
Overall: 163/208
Performance: Good
Wind: Some with gusts
Course: Course was flat with a few minor rolling inclines (Not hills). There were a few really nice elevation drops that allowed for more speed. A water point was located at the half way point, although you could have technically stopped at one or two run points. Plenty of volunteers and directions were well displayed along with volunteers pointing the way with flags. There were a few spots on the course that had small ripples in the road but nothing that was very bad - no jarring bumps or crossings. Elevation Gain: 143 ft, Elevation Loss: 137 ft.
Road: Smooth Dry Cadence: 84
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 04:20
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal
Running
01:22:31 | 06.21 miles | 13m 17s  min/mile
Age Group: 0/7
Overall: 205/208
Performance: Bad
Course: L O N G, H O T, but flat. Very gentle elevation deviations that were no issue at all. Plenty of water points, every mile. Cold water with ice, and cold towels at each station. Turn around for mid course is the second gas station.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 2
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: Below average
Race evaluation [1-5] 5