White Lake Half II - Triathlon1/2 Ironman

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White Lake, North Carolina
United States
Set-Up, Inc.
93F / 34C
Total Time = 6h 12m 7s
Overall Rank = /
Age Group = 30-34
Age Group Rank = 9/31
Pre-race routine:

Got up with the rest of the gang at the cottage. Had a bagel with peanutbutter and two cups of coffee.
Event warmup:

Biked about 2 miles from the cottage over to the start.
  • 43m 1s
  • 2112 yards
  • 02m 02s / 100 yards

Swimming is my weakest link but I felt I did ok for me on this. I swam a little further out from the buoys than I should of which I think kind of 'lengthened' my swim but I felt pretty solid the entire way. When I rounded the last buoys I got a calf cramp in my right calf which remained for the whole race and into the next day. At the time all I could think was 'why didn't I eat a banana for breakfast??'.
What would you do differently?:

Nothing...just in general I need to work on my swimming to become a better a stronger swimmer. However, this was my best effort and that's all I could ask for!
Transition 1
  • 02m 10s

I had a little trouble getting out of my wetsuit but that's to be expected. The transition area was huge but I was in a good spot so I was able to locate my bike easily!
What would you do differently?:

  • 3h 11m 54s
  • 56 miles
  • 17.51 mile/hr

Flat bike course...but of course we did have to deal with headwind. I had a lot of problems with the comfort of my seat during the bike and was not able to get in the aeroposition. I wore tri shorts instead of bike shorts and I have been doing all of my biking in bike shorts so I think this made a difference. I had not riden this distance yet this year due to my Boston training so I wasn't sure what to expect.
What would you do differently?:

Get more miles in on the bike prior to racing and practice in the shorts that I am going to race in!
Transition 2
  • 01m 39s

Easy transition...I had everything ready to go so I just grabbed my shoes and hat and off I went!
What would you do differently?:

  • 2h 12m 24s
  • 13.1 miles
  • 10m 07s  min/mile

By the time I started the run it was up in the 90's!! It was hot! Scott was ahead of me and so I was trying to catch up with him. I felt pretty good coming off the bike and found a comfortable pace. About 3 miles into the run I decided that if I caught up to Scott, I would finish the run with him so we could finish a race crossing the finish line together. That's something we have never done and since he was sporting a pink mohawk and a skirt in this race for charity (b/c of me) I thought this would be fun. I caught Scott just before the turn around. My time on my watch said 50 mins. Scott was doing a walk/run combo and so I walked with him for 3 miles (6 to 9). The heat was taking a toll of him at this point and he was getting frustratd. I kept pushing him to rush and finally he told me to just run my own race. So at mile 9 I started running again and finished the race on my own.
What would you do differently?:

Moving forward I will always run my own race. I thought it would be fun for Scott and I to run together but it ended up being frustrating for both of us. He felt like he was holding me back and I was frustrating b/c he didn't want to try to run more. I still managed a 2:12 (1/2 marathon with 3 miles of a walk/run) so I think I really could have finished this race in under 6hrs. However, I am glad I walked/ran those 3 miles with him. It made me realize that we both love racing but for different reasons.
Post race
Warm down:

Grabbed some water, wadded in the lake to cool down and then returned to the finish line to cheer Scott on with friends.

What limited your ability to perform faster:

Heat, mental thinking and overall lack of triathlon specific training.

Event comments:

This was a great training day for me. It showed me my weaknesses and was a great race to guage what I need to work on this summer. Running is definately my strongest discipline and I am a 'middle of the packer' when it comes to swimming and biking. From this I have learned that this year I need to focus on my swim and bike. Great race though...I hope to do again next year and break 6 hours!

Profile Album

Last updated: 2009-01-16 12:00 AM
00:43:01 | 2112 yards | 02m 02s / 100yards
Age Group: 18/31
Overall: 0/
Performance: Average
Suit: Wetsuit
Course: Rectangle swim in White Lake. The water is crystal clear and flat.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 02:10
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
03:11:54 | 56 miles | 17.51 mile/hr
Age Group: 16/31
Overall: 0/
Performance: Average
Wind: Headwind
Course: Flat, one loop course.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:39
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:12:24 | 13.1 miles | 10m 07s  min/mile
Age Group: 8/31
Overall: 0/
Performance: Below average
Course: Flat out and back course
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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? Yes
Post race activities: Average
Race evaluation [1-5] 4