White Lake Sprint Triathlon I - TriathlonSprint

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White Lake, North Carolina
United States
Set Up Events
65F / 18C
Total Time = 1h 21m 15s
Overall Rank = 62/249
Age Group = 30-34
Age Group Rank = 7/23
Pre-race routine:

Woke up at 4:30, ate my waffles and bagel breakfast before heading out. Got there in plenty of time. Setup my transition area with Shelly and met the Tri-Warriors by the bike rack. It was really great to see so many familiar faces and really put me at ease. Found my parents and friends and waited with them until it was time to get in the water.
Event warmup:

In hindsight, I should've warmed up more in the water. I did ride my bike several miles to make sure everything felt good and I didn't need to adjust breaks or gearing. I jumped in the water and swam around a little to make sure my goggles and wetsuit were on tight but didn't really warm up.
  • 16m 43s
  • 750 meters
  • 02m 14s / 100 meters

I felt really good in the lake and didn't have any problems. I never had to stop swimming and when rounding the buoys I swam with my head up a few strokes but kept my feet in line. I with other people would stop with the damn frog kicks when their head is up. I haven't been kicked yet but makes me nervous. Everything went well but my time was a little disappointing. I was actually faster last year for the swim. I can only guess that it's because I did several more OWS last year before the race and because I had a sleeveless wetsuit. I was also in a large pack for most of the swim so was looking at the other people on either side of me as well as sighting buoys. Last year, I was in the last wave so there were very few people in the water.
What would you do differently?:

Swim more and train more in a wetsuit
Transition 1
  • 01m 19s

I may not swim, bike, or run faster than most but I know how to do transitions! I had my sleeves off by the end of the dock. Remembered to take my goggles and cap off while running this time. I take two stomps on the legs of the suit and then use my thumb to get them over the ankles. Helmet on, grab the bike and start running (again). No socks.

1st place in age group.
What would you do differently?:

1:19 to take a wetsuit off and run in/out of the area... not sure I can get that any faster.
  • 38m 28s
  • 14 miles
  • 21.84 mile/hr

I can into the race a little cocky about the bike. I love riding and have put a lot more time on the bike than I have in the other disciplines. I ran past the line and onto the road before jumping on. Got up to speed pretty quick and put my feet in the shoes. Dropped down to the aerobars, locked it in at 22 and just smiled the whole way. There was so much drafting going on but it's really a race for beginners so it's kinda good for them. The guy drafting me on his TT bike was clearly not a beginner and was starting to piss me off. I did drop him when we got to the smooth section of the road. Loved seeing my cheering section out there on the course. It's better than a gu pack to give you a little extra energy. Went out with just the aero bottle filled with water thinking that would be more than enough for a 14 mile ride. It was ok but I would've drank more if I had it.
What would you do differently?:

Came in almost exactly where I wanted to. I could practice making tighter turns though.
Transition 2
  • 00m 53s

I was already barefoot so just had to rack the bike, take the helmet off, slip on my shoes and grab the hat while running out. I did forget to grab the garmin and switch it to my wrist. I did the same thing at pinehurst so need to figure something out. I remembered it before I left the transition area but 20' away was too far for me to turn around. On a longer race, I probably would've grabbed it.

1st place in age group.
What would you do differently?:

switch the garmin to my wrist!
  • 23m 54s
  • 3.11 miles
  • 07m 41s  min/mile

I wish I knew what pace I was running but I think that would've helped more mentally than physically. No gamin and my watch only had total race time so don't have any splits. I just went by feeling. I always sprint like hell the first quarter mile but can't maintain it. Dropped back a little but held it pretty constant through the end. I did have to sprint past the guy with tree trunks for legs right before the finish. Love, love, love having the tri-warriors at the finish line!
What would you do differently?:

I told Shelly I wanted a <24min run. I got it so I'm really happy with the run too.
Post race
Warm down:

Met with the tri-warriors at the finish line while the family and friends came over. Got some chips, cookies and water and just talked with everybody.

What limited your ability to perform faster:

I need to work on the swim more. It wasn't a bad swim, but my bike, run and transitions are so good, it looks bad and obviously needs the most work. Super excited about my time and really want to do a longer race before B2B.

Event comments:

As always, setup does a great job organizing things for the racers.

Last updated: 2011-01-24 12:00 AM
00:16:43 | 750 meters | 02m 14s / 100meters
Age Group: 12/23
Overall: 104/249
Performance: Average
Suit: Blue Seventy Reaction long sleeve
Course: triangular swim dock to dock
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 01:19
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:38:28 | 14 miles | 21.84 mile/hr
Age Group: 6/23
Overall: 51/249
Performance: Good
Min HR: 172 Average HR: 184 Max HR: 195 Yea, I was pushing it pretty hard.
Wind: Little
Course: 2 laps around white lake; only 2 right turns and no hills. Bumpy roads for 1-2miles on the back side of the course.
Road: Rough Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Average Hills:
Race pace: Hard Drinks: Just right
Time: 00:53
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:23:54 | 03.11 miles | 07m 41s  min/mile
Age Group: 15/23
Overall: 105/249
Performance: Good
Course: one lap there and back on a flat course through neighborhood
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: Good
Race evaluation [1-5] 5