Triple T - North Carolina - Triathlon1/2 Ironman

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White Lake, North Carolina
United States
HFP Racing
82F / 28C
Total Time = 5h 36m 13s
Overall Rank = 12/42
Age Group = MC
Age Group Rank = 1/1
Pre-race routine:

Got up at 4am, got my cup of espresso ready and headed down to White Lake. Ate a couple of whole grain waffles with peanut butter on the way down, setup my transition area and had a yogurt and a ZoneBar.

On an unrelated note: I was really hoping to "run" into some of the dogs on 701 South between Newton Grove and Clinton. F&**ckers chased me on the bike before...payback is a b&tch
Event warmup:

None really...I got into the water to get used to it...nippy
  • 43m 54s
  • 2112 yards
  • 02m 05s / 100 yards

I was very relaxed during the whole swim. I really liked the starting method (2 at a time time trial). It stretched out the field, otherwise they would have been real mayhem at the first buoy. Lake was crystal clear, flat like a pancake. No problems with navigation, except on the first loop due to fog right on top of the water, which made the buoys hard to see. But by the end of the first loop the sun had burned it off.
What would you do differently?:

I had a 2nd pair of goggles, which are tinted. Should have probably used them.
Transition 1
  • 01m 26s

I had no problems this time removing my wetsuit.
  • 2h 48m 13s
  • 56 miles
  • 19.97 mile/hr

I had to take an unscheduled biobreak at MM35, that cost me about 5 minutes (let's just say it gets uncomfortable riding after a while...). All of my nutrition is fluids (Infinit) and with the cooler temperatures, I don't sweat as much. I ate one Zonebar during the ride to get calories, but I am so used to fluid nutrition, that I haven't made it a habit yet.
What would you do differently?:

I need to make sure I balance fluids and solids better. B2B in November will a lot cooler.
Transition 2
  • 01m 31s

No problem putting on socks and shoes. Fumbled with my fuel belt, because a couple of flasks fell out.
What would you do differently?:

I really wonder if I need the fuel belt.
  • 2h 01m 6s
  • 13.1 miles
  • 09m 14s  min/mile

Really happy with the run. I took 15 minutes of my course time compared to May and all on the run. My strategy paid off, don't kill on the swim, maintain a decent pace on bike (20+ mph with high cadence to save legs) and then hit it. Will use the same strategy for B2B.
What would you do differently?:

Avoid the damn biobreak....or do it while biking...easier said then done.
Post race
Warm down:

Walk around, float in the lake ( a beer would have been nice after all the sugary sweet crap...)

What limited your ability to perform faster:

Heat on the run was getting to me towards the end (right calf wanted to started cramping right at the end of the run...)

Event comments:

Aid stations on the run course were well stocked.

Last updated: 2010-08-12 12:00 AM
00:43:54 | 2112 yards | 02m 05s / 100yards
Age Group: 1/1
Overall: 24/42
Performance: Good
Suit: Xterra Volt Sleevelees
Course: 2 loop rectangle (with "ears"). Basically they added a buoy on the far end.
Start type: Dive Plus: Time Trial
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Good Navigation: Good
Rounding: Good
Time: 01:26
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:48:13 | 56 miles | 19.97 mile/hr
Age Group: 1/1
Overall: 10/42
Performance: Good
Wind: Little
Course: One loop
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:31
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:01:06 | 13.1 miles | 09m 14s  min/mile
Age Group: 1/1
Overall: 21/42
Performance: Good
Course: Out and back twice. Actually I liked the fact, that you had to turn around at the transition area. It really screws with your mind, but it was good preparation for B2B. Hot like in May, direct sun no shade...nice.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 4