White Lake Sprint Triathlon - TriathlonSprint

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White Lake, North Carolina
United States
Set-up Inc.
58F / 14C
Total Time = 1h 23m 45s
Overall Rank = 114/342
Age Group = 30-34
Age Group Rank = 14/36
Pre-race routine:

up at 5am to check the weather, 12 oz. apple juice and an english muffin at the Comfort Inn. Head to WL at 6am. Arrive and park the truck, unload the junk, and start the walk to race site.
Event warmup:

None. Zip. Zilch. Petrified of the water. Ate a hammer bar at 7am.
  • 19m 21s
  • 820 yards
  • 02m 22s / 100 yards

my first rough open water swim (third OWS ever). I actually felt pretty confident in this after the first 100m or so. Once I realized I was not going to be able to see the bottom very well, or navigate amongst the kicks, I managed okay. Got kicked one good time in the stomach, and got clobbered by the third wave coming up on us.
What would you do differently?:

Go harder at the start, don't hang back too much. I let the pack get away a bit, and lost the draft.
Transition 1
  • 02m 23s

socks continue to be my demise. If I could get comfortable in the running shoes, I'd eliminate the socks. Don't need 'em for the bike, but need 'em for the run.
What would you do differently?:

get rid of the socks. focus focus focus on MY race. stop looking at who else is coming into the rack, or what they're doing. get in and get out!
  • 38m 4s
  • 14.2 miles
  • 22.38 mile/hr

couldn't get into big ring at start (had cleaned and lubed chain day before due to rain, and took a bit to get that right again)
My strongest bike performance to date in a race. Very pleased with it, but will continue to work on staying in a tough gear, and on keeping clear of draft zones in traffic. Had to hammer it a few times to get clear of junk traffic. Amazingly, no issues getting clipped in, after all my fretting about pedals...
Hammer Heed 2 scoops in one bottle, drank about 1/2 the bottle (not enough)
What would you do differently?:

ensure gear changes will work. Work on form and drinking more. Perhaps lower bars will help get more aero.
Transition 2
  • 01m 21s

pretty good here. Had excellent rack location (bib 105), so was able to dart in, find the rack (nailed it perfectly because someone had put a yellow swim cap on the end of our rack and I picked it right up). Little wobbly on the legs, had helmet off quickly, took a few seconds to get SIDIs off, Mizunos on, grabbed visor, racebelt, and flask, and took off. Put on visor and racebelt exiting transition, and tried to kick a bit to get the legs moving. I had been spinning the last 1/2 mile to warm up the legs.
What would you do differently?:

no visor on cloudy days. need quicker method of shoe changes (speedlaces help, but I'm still slow)
  • 22m 37s
  • 3.11 miles
  • 07m 16s  min/mile

a race PR, but the middle mile felt slow. I had more in me there. I think when I saw Scanlon coming before the turnaround, I was caught. I didn't realize that I would only miss him by 11 seconds in the end...I kicked it again with about 1000 ft to go and made up some time on him, but not enough. 7:00 flat would have done the trick versus the 7:16. Heck, 7:10s would've done it!
Vanilla hammer gel in the run flask with 6 oz. water. One water dump on the head at the 2.25 mile point.
What would you do differently?:

interval work. push harder mile 1 and 2
Post race
Warm down:

stretches for IT band, calves, two oreos, two sugar wafers, a grape powerade, a coke for the road, and a chicken filet biscuit at Bojangles in Dunn for my treat!!

What limited your ability to perform faster:

swim and WINDY!!!!

Profile Album

Last updated: 2007-01-13 12:00 AM
00:19:21 | 820 yards | 02m 22s / 100yards
Age Group: 27/36
Overall: 222/342
Performance: Good
Suit: john
Course: trapezoidal, headwind out, long second segment with quartering wind from rear, back in with a crosswind
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: High
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Average
Time: 02:23
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:38:04 | 14.2 miles | 22.38 mile/hr
Age Group: 5/36
Overall: 44/342
Performance: Good
Wind: Headwind with gusts
Course: two loop oblong circles around White Lake (53 to 701 and back around again) Very very slight hill on 53, then again on 701. Fast section on the backside past Goldston's, to meet a strong headwind again the length of 53.
Road: Smooth Wet Cadence: 90+
Turns: Good Cornering: Good
Gear changes: Below average Hills:
Race pace: Hard Drinks: Not enough
Time: 01:21
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:22:37 | 03.11 miles | 07m 16s  min/mile
Age Group: 17/36
Overall: 131/342
Performance: Good
7:41 mile 1 7:53 mile 2 7:02 mile 3!
Course: one lap out and back, flat, headwinds out, tailwinds back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4