Inside Out Sports White Lake International featuring Club Wars 2009 - Triathlon


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White Lake, North Carolina
United States
75F / 24C
Sunny
 		Total Time = 2h 27m 12s
Overall Rank = 7/68
Age Group = M30-34
Age Group Rank = 2/8
Pre-race routine:

Drove down from Durham. Oatmeal @4:30a after walking Charlie. Clif bar at 6:30a.
Event warmup:

Light jogging with some pick-ups. A few strokes in the water
Swim
  • 29m 32s
  • 1500 meters
  • 01m 58s / 100 meters
Comments:

Hadn't been swimming too much over the last month or so and definitley felt out of it.
What would you do differently?:

Need to get serious about swim training volumes and intensity if I really want to improve. Masters might be the way to go.
Transition 1
  • 01m 21s
Comments:

Forgot to center my brakes before racking bike. Shows you how focused on this race I was. Still, had the 4th fastest of the day.
What would you do differently?:

Definitely make sure brakes are good and bike is in right gear, etc.
Bike
  • 1h 15m 8s
  • 27.96 miles
  • 22.33 mile/hr
Comments:

Hadn't been riding much at all. Just one long ride on weekend with two trainer sessions during the week. Felt like I road about as well as I could have. Legs are missing power.

Stopped when I saw MLK at a corner sans bike. He had a flat but the R-tard forgot a spare tube. He did have 3 CO2s though!
What would you do differently?:

Train harder
Transition 2
  • 01m 12s
Comments:

Lost a shoe coming need. Lces continue to take a few extra seconds. Ranked 18th overall
What would you do differently?:

Tighten cleats
Run
  • 40m 2s
  • 6.21 miles
  • 06m 27s  min/mile
Comments:

Ran well considering I hadn't been running much other than to take Charlie for an easy jog or training w/jessi. Did have to stop about .5 miles in to take a rock out of my shoe.
What would you do differently?:

Ensure feet are clean of major debris before putting on shoes
Post race
Warm down:

Walked around, had a coke, chips, beans and rice. Yum

What limited your ability to perform faster:

Training. Raced about as fast as I could given current fitness. I learned from Bandits that even if I'm having a 'bad race' not to give up. Just go as hard as I can on that day and it won't be that bad.

Event comments:

Set-up always does great. could have used about 200 more athletes though!




Last updated: 2009-09-18 12:00 AM
Swimming
00:29:32 | 1500 meters | 01m 58s / 100meters
Age Group: 3/8
Overall: 17/68
Performance: Average
Suit: Full
Course: Clockwise triangular.
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 01:21
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: Below average
Biking
01:15:08 | 27.96 miles | 22.33 mile/hr
Age Group: 2/8
Overall: 10/68
Performance: Good
Wind: Little
Course: Really flat with a few very minor climbs. Some false flats. Minimal turns
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 01:12
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
Running
00:40:02 | 06.21 miles | 06m 27s  min/mile
Age Group: 1/8
Overall: 5/68
Performance: Good
Course: Flat - out and back. Only bummer was no aid station at turn around
Keeping cool Good 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? No
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4