South Carolina Half - Triathlon1/2 Ironman

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Ninety Six, South Carolina
United States
Total Time = 5h 31m 49s
Overall Rank = 95/253
Age Group =
Age Group Rank = 20/45
Pre-race routine:

Stayed @ Hampton Inn in Greenwood. Woke up about 5:00 AM. Ate powerbar and banana while driving to the race site. Also sipped on some G'ade.
Event warmup:

Rode my bike for about 10 minutes, and swam about 5 minutes.
  • 41m 55s
  • 2112 yards
  • 01m 59s / 100 yards

I planned to swim at an easy relaxed pace. Plan accomplished. Nothing special about the swim: I swam and I got out feeling good.
What would you do differently?:

Maybe push a little harder, but I did what I planned to do so I'm good with it.
Transition 1
  • 01m 14s

Left leg of my wetsuit got stuck on my heel. That hardly ever happens. No big deal though.
  • 3h 01m 19s
  • 56 miles
  • 18.53 mile/hr

My plan coming into this race was to keep my HR around 140. Last year I was completely done after I got off my bike. My plan this year was to ride easy and run hard. For one of the first times in my life I actually stuck to a game plan during a race. Tons of people passed me on the bike. I just let them go. Again my goal was to come of the bike feeling good enough to run a decent half marathon.
What would you do differently?:

nothing. I raced exactly the way I had planned. In the future I will work on picking up my pace and continuing to be able to hold a decent run pace. However, for this race I was very pleased with my ability to create a plan and stick with it.
Transition 2
  • 01m 19s

When I came into my transition spot somebody had hung their wetsuit over the rale where my bike was supposed to go. No big deal I just moved it over just a little annoying. I also opted to go with socks for this run.
What would you do differently?:

not too much
  • 1h 46m 4s
  • 13.1 miles
  • 08m 06s  min/mile

This was one of the best runs I've had in a triathlon. I felt really good coming off the bike. I passed tons of people on the run. I ran the first loop at a controlled pace. Around mile 8 of the second loop I decided to give it everything I had until the finish. I started giving out of oomph right before the last mile, but I still negative split the second loop. My time was almost a PR for a stand alone 1/2 marathon!
What would you do differently?:

Nothing. That was all I had for this day.
Post race
Warm down:

Sat in the shade with my wife and baby.

What limited your ability to perform faster:

Now I need to work on picking up my pace on the bike during these longer triathlons while still being able to run at a good pace.

Event comments:

Last year I 100% bonked on the run portion of this race. My goal for 2009 was to come back to race smarter. I trained harder this year than last, and I raced smarter. My time this year was approx 50 min faster than last year's time. This was my "A" race for the year, and I'm very pleased with the results.
Even though I'm very pleased with the outcome of the race I can only rate this race as a 3. Most of the roads on the bike course were pretty rough. Also the food after the race was only decent at best (the ice cream was good).

Last updated: 2009-10-05 12:00 AM
00:41:55 | 2112 yards | 01m 59s / 100yards
Age Group: 32/45
Overall: 140/253
Performance: Average
Avg HR was 155
Suit: Xterra
Course: Started from one cove swam out to middle of the lake then back into another cove.
Start type: Deep Water Plus: Waves
Water temp: 74F / 23C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation: Average
Rounding: Good
Time: 01:14
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
03:01:19 | 56 miles | 18.53 mile/hr
Age Group: 32/45
Overall: 130/253
Performance: Good
Overall Avg HR was 143
Wind: Little
Course: Rolling hills. There was one particular section that was a really rough section of road. I remember going down hill on this section just bouncing on my seat. I was wondering if I was mtn biking or road biking.
Road: Rough Dry Cadence: 85
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:19
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
01:46:04 | 13.1 miles | 08m 06s  min/mile
Age Group: 9/45
Overall: 46/253
Performance: Good
Overall Avg. HR was 160
Course: 2 loop out and back with rolling hills. Majoity of the course on 702 was in full sun. Aid stations with very enthusiastic college girls were at each mile marker. I like the aid stations!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 3