White Lake Half II - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set Up Events
80F / 27C
Sunny
Total Time = 6h 01m 4s
Overall Rank = 157/310
Age Group = MC
Age Group Rank = 6/17
Pre-race routine:

Got up at 4am and drove down to White Lake. Had a cup of coffee and a couple of ceraal bars and a G2.
Swim
  • 41m 53s
  • 2112 yards
  • 01m 59s / 100 yards
Comments:

The new buoy layout was really nice. Took about a minute off my time from last year. Really happy with the swim given how little I was able to get in the 4 months of the year. Felt really relaxed, I could concentrate on good technique.
What would you do differently?:

I need to work on my overall speed, which is mostly a technique thing. My turn over is still relatively slow.
Transition 1
  • 02m 36s
Comments:

This time around I had no problems with the wetsuit getting stuck on my heels.
What would you do differently?:

Pre mount shoes and jump on bike. But there other area where I can improve a lotmore then shaving a few seconds in transition.
Bike
  • 2h 45m 2s
  • 56 miles
  • 20.36 mile/hr
Comments:

I had new bike, which runs really nice. It kinda sucked me in in that I went to hard on the bike but realizing it until the last 5-7 miles. I knew I hadn't been able to get in enough training (volume) so if I had half a brain I would have backed off a little...sorry can't do that.
What would you do differently?:

I bought a new saddle right before the event but I didn't use (never use untested gear on race day). Because the bike has a very aggressive position, "certain' parts were hurting quite a bit.
That's an aspect of the bike I need to figure out and I need to play around with the new saddle.
Transition 2
  • 02m 6s
Comments:

Uneventful transition. Legs were really tired and tight....that was my first indication of a long hard run ahead of me...
Run
  • 2h 29m 41s
  • 13.1 miles
  • 11m 26s  min/mile
Comments:

I really fell apart on the run. The first mile was 8:49, then 9:03 then 9:30. My legs were really tight, wanted to cramp all the time (esp. quads). I probably walked 5-6 miles. At the turn around I was considering just continuing on the transition and handing in my chip. Walked between mile 8 and 10. Had to have some serious conversations with myself (in my head where everybody knows me....) about commitment and not DNFing. I actually ran the last 3 miles (probably more like a shuffle...)
What would you do differently?:

I really need to get in more volume. I had focused a lot on speed during the last few months, which is pretty much the only thing I could do running wise with all the business travel. I managed to get my Half Marathon time down 1:45 (8 min/mile), but the heat and the lack volume training did me in on this run.
Post race
What limited your ability to perform faster:

Lack of volume, not adjusted to heat yet

Event comments:

Considering the amount of training I can't be to unhappy about the result




Last updated: 2011-04-08 12:00 AM
Swimming
00:41:53 | 2112 yards | 01m 59s / 100yards
Age Group: 13/17
Overall: 208/310
Performance: Good
Suit: Xterra Volt
Course: Triangle
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:36
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:45:02 | 56 miles | 20.36 mile/hr
Age Group: 5/17
Overall: 102/310
Performance: Average
Wind: Little
Course: Flat as a pancake
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 02:06
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:29:41 | 13.1 miles | 11m 26s  min/mile
Age Group: 7/17
Overall: 185/310
Performance: Bad
Course: flat, out and back, no shade
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 1
Physical exertion [1-5] 1
Good race? Ok
Evaluation
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] 4