White Lake Half II - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
90F / 32C
Sunny
Total Time = 6h 54m 50s
Overall Rank = 232/372 m
Age Group = 55-59
Age Group Rank = 6/13
Pre-race routine:

Woke at 4:30 from hotel in Clinton, drove 40 min and lucky to get a close parking spot. Had a coffee, bannana, and granola bar en route. As I parked I heard the announcemet that the water temp had warmed to 79 so no wetsuits.
Event warmup:

Set up T area, took a 10 min swim, waited calmly for my ninth wave to start 45 min after #1.
Swim
  • 50m 10s
  • 2112 yards
  • 02m 23s / 100 yards
Comments:

A decent swim but lots of traffic in my wave. Did a combo of left side breathing and bilateral. I pull right if I just breath left. Pretty good catch and pull stroke if I'm thinking.
Transition 1
  • 01m 59s
Comments:

No problems other than my new front hydration bottle sloshed lots of Heed all over me and front of bike making for some sticky times for most of ride. Heed is like super glue.
What would you do differently?:

Not fill it so full and just put H2O in front bottle. Heed in down bottle.
Bike
  • 3h 04m 55s
  • 56 miles
  • 18.17 mile/hr
Comments:

Started out fast to later realize the wind was at my back for first 10 miles. Some challenging headwinds at times slowed many down. Took 3 bottles of water at aid stations to fill up tank and wash hands best I could.

My lower back on both sides was painful from mile 40. Stretched hamstrings about every 2 miles by standing. That felt great and gave legs new life.
What would you do differently?:

No Heed in front tank
Transition 2
  • 03m 7s
Comments:

Slowed down to put socks on and take 2 Advil and a gel. My lower back was killing me.
Run
  • 2h 54m 50s
  • 13.1 miles
  • 13m 21s  min/mile
Comments:

Roasting hot run. My feet were already hot at mile 1. Everyone including me used cold wet towels at every aid station. That saved me. Took 1 cup of water every mile.

Ran first 3 in 31, but then resorted to alternating 1/2 walk and 1/2 run. My feet were on fire and afraid of blisters. Stretched my lower back every 10 min or so. Reached mid point at 1:30 and my goal was to break 3:00.
What would you do differently?:

Wear my new Saucony shoes and strengthen lower back. May need to adjust bike fit too.
Post race
Warm down:

Water and a cool down swim in lake. Ahhhhhhh.

What limited your ability to perform faster:

Heat and lower back pain

Event comments:

Good race for first time HIM'ers but choose the first weekend to improve chances of cooler temps.

372 men, 700 total participants




Last updated: 2010-01-05 12:00 AM
Swimming
00:50:10 | 2112 yards | 02m 23s / 100yards
Age Group: 7/13
Overall: 256/372 m
Performance: Average
Suit: Zoot 1 piece
Course: Triagle
Start type: Deep Water Plus:
Water temp: 79F / 26C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 01:59
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:04:55 | 56 miles | 18.17 mile/hr
Age Group: 8/13
Overall: 235/372 m
Performance: Good
Wind: Some with gusts
Course: Very flat but windy and sunny
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 03:07
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:54:50 | 13.1 miles | 13m 21s  min/mile
Age Group: 9/13
Overall: 247/372 m
Performance: Below average
Course: Flat out and back but the temp was 95 degrees throughout. Side of road.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
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? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4