White Lake Half II - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
93F / 34C
Sunny
Total Time = 6h 24m 54s
Overall Rank = 207/363
Age Group = 45 - 50
Age Group Rank = 27/52
Pre-race routine:

A bit of slow breathing to control heart rate for 15 mins prior to wave start. I may have been a bit overzealous in trying to hydrate knowing the days work would finish under a very hot sun. Heavied up on Ecaps prior and partly diluted gatorade prior to swim start.
Event warmup:

Did some high knee lifts, butt kicks and some light stretching prior to race.
Swim
  • 42m 33s
  • 2112 yards
  • 02m 01s / 100 yards
Comments:

Started out slower not wanting to get too beat up in the wave start. Quickly settled in to a rythym with breathe every two strokes and feeling very strong. Hit the first turn in 12 minutes plus and felt as though I was pushing a bit too hard. I felt great but didn't want to over reach and struggle later on the bike and run. Between turn 1 and 2, down the long stretch, my navigation was less precise. I seemed to get off track and while trying to straight line through the buoys, I lost time with some corrective turns along the way. Halfway through the swim I had the following wave of women begin to catch me. Once making the final turn and heading toward the pier, I felt terrific. I could have swam quicker but felt as though I would be happy with the pace I was performing. Came in right around my better times in the pool without the wetsuit.
What would you do differently?:

Focus more on stroke as I hardly used my legs throughout. Additionally, I would work to push a little harder throughout the race and need to stay closer to the inside path through the buoys.
Transition 1
  • 03m 51s
Comments:

Quickly moved into a comfortable pace and felt good throughout this transition. Blood quickly came into legs to help push out on the early part of bike course.
What would you do differently?:

I might actually strip my wetsuit on the dock and then run through transition with it instead of moving into transition for the strip.
Bike
  • 2h 52m 25s
  • 56 miles
  • 19.49 mile/hr
Comments:

Bike felt very comfortable and I had little problem throughout. I was able to maintain strong pace for me and hydrate and fuel along the way. Actually pulled back my pace as was on pace for 21 miles per hour but knew this was quicker than the pace that would sustain my run to follow. Overall, enjoyed this part of the race and felt very strong.
What would you do differently?:

Might push a little harder. Still needs to get over the top of the aero bars a bit more.
Transition 2
  • 03m 38s
Comments:

Good transition but began to feel the heat. Also took time to apply sun screen as the sun was very hot at this point. Stayed in same socks and simply put on shoes and added gel packs to singlet
What would you do differently?:

Nothing really but maybe some quick stretches on the rack to loosen my legs up for the run
Run
  • 2h 42m 28s
  • 13.1 miles
  • 12m 24s  min/mile
Comments:

Honestly struggled through the run, my specialty. At the half mile mark, I had cramping start on my right quad and left hamstring. I had to walk a half mile to loosen it up and then ended up walking throughout about half of the run. Hydrated and took ecaps but couldn't lose the cramps which prevented me from pushing through this part of the race. Very disappointing.
What would you do differently?:

Not sure but maybe some sodium loading the week prior.
Post race
Warm down:

Cooled down in the lake with some easy swimming and relaxing.

What limited your ability to perform faster:

Cramping only.

Event comments:

Good venue, not too crowded and lots of on course support throughout. Temps can swing from cold to hot this time of year but overall, should be just right. Good size for early racing and easy to access from most parts of North and South Carolina.




Last updated: 2009-05-16 12:00 AM
Swimming
00:42:33 | 2112 yards | 02m 01s / 100yards
Age Group: 35/52
Overall: 250/363
Performance: Average
Suit: Sleeveless Blue Seventy
Course: Triangular course starting from FFA left dock and returning the the right dock for finish. Course consisted of two turns which with the wave start, didnt get too congested.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Average
T1
Time: 03:51
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:52:25 | 56 miles | 19.49 mile/hr
Age Group: 19/52
Overall: 150/363
Performance: Good
Wind: Strong with gusts
Course: Early part of bike is typically down wind for 20 miles or so and on a very good road surface. At the first turn, you move onto a grainy road surface with wind tangent to rider. The final turn the road conditions are even worse to the point where many riders lose bottles on the course. Wind is heaviest coming home.
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 03:38
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:42:28 | 13.1 miles | 12m 24s  min/mile
Age Group: 33/52
Overall: 223/363
Performance: Bad
Course: Out and back around White Lake. No double loop this year.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4