White Lake Half - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
85F / 29C
Sunny
 		Total Time = 5h 45m 54s
Overall Rank = 168/425
Age Group = M45-49
Age Group Rank = 22/53
Pre-race routine:

Woke up at 4:30, cup of coffee and made a pb sandwich. I was working this race so we started setting cones at 5:30. Ate may sandwich and had a bannana, gatorade.
Got back in time to set up transition and get into my wetsuit.
Event warmup:

No warmup, swam just enough to make sure my goggles did not leak.
Swim
  • 35m 38s
  • 2112 yards
  • 01m 41s / 100 yards
Comments:

Good swim, started out fast to get clean water. Never got tangled up in a pack, but never found someone to draft off of either.
What would you do differently?:

Draft
Transition 1
  • 02m 38s
Comments:

Good swim, the water was beautifull, flat and calm. Felt good on the swim, no issues.

What would you do differently?:

Find someone to draft off of.
Bike
  • 2h 57m 28s
  • 56 miles
  • 18.93 mile/hr
Comments:

Felt good on the first part of the bike, hamstrings started to hurt towards the end which has never happened before. The wind was about the same as when I had done the course before.
What would you do differently?:

Should have pushed it harder on the first part of the ride, a little dissapointed in my time. I would have liked to have done closer to 2:45.
Transition 2
  • 02m 42s
Comments:

Nothing special, I was very nervous about the run so I took a little time to get the heart rate down, stopped to pee before I headed out.

What would you do differently?:

and was really not looking forward to it.
Run
  • 2h 07m 30s
  • 13.1 miles
  • 09m 44s  min/mile
Comments:

It was hot but not as horrible as I expected. Started to feel bad at about mile 5, sucked on a Jolly Rancher and made sure that I stopped and drank at every water stop. I think that worked because I felt better on the second half of the run.
What would you do differently?:

Run faster:)
I knew going in that I was undertrained on the run, I've never had a good run at White
Post race
Warm down:

Went and jumped in the lake to cool off.

What limited your ability to perform faster:

Lack of run training. Having to take 4 weeks off back in Feb/March probably hurt me some.

Event comments:

This was the best I've felt after a 1/2. Not my best time, the bike was slower, but it was my best run here.
Still not sure I'm cut out for the longer distances.




Last updated: 2010-04-12 12:00 AM
Swimming
00:35:38 | 2112 yards | 01m 41s / 100yards
Age Group: 12/53
Overall: 112/425
Performance: Good
Suit: Blue Seventy full
Course: Kind of a square swim course, maybe each leg was 750 yards?
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:38
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed: Good
Biking
02:57:28 | 56 miles | 18.93 mile/hr
Age Group: 37/53
Overall: 277/425
Performance: Average
Wind: Headwind
Course: 16 mile stretch on 41, 20 miles on 210 and 20 miles back on 53.
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 02:42
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:07:30 | 13.1 miles | 09m 44s  min/mile
Age Group: 18/53
Overall: 146/425
Performance: Below average
Course: Out and back. Around the lake and then turn around and come back.
Keeping cool Average Drinking Just right
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4