Little Smokies Half Ironman - Triathlon1/2 Ironman

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Shawnee State Forest, Portsmouth, Ohio
United States
HFP Racing
60F / 16C
Total Time = 6h 55m 42s
Overall Rank = /
Age Group = 35-39
Age Group Rank = 0/
Pre-race routine:

I camnped at the race site with David (David Tri's) and Alice (Ahohl). I woke up about an hour and 15 minutes before the race. I ate a banana and had some gatorade. That was about it.
Event warmup:

I typically swim before a race, but the water was really cold, so I didn't want to get in until I absolutely had to.
  • 34m 54s
  • 2600 yards
  • 01m 20s / 100 yards

I have come to the realization that i'm always going to have somewhat of a panic attack during OWS's. About half way through the first lap, I popped up and relieved the pressure from my wetsuit on my neck and started to dry-heave. I rolled over on my back for about 2 seconds and then I was ready to continue. I had no other issues during the swim and felt confident after my freak-out. I had no contact with anyone on the course and felt my sighting was good. I'm very pleased with my time.
What would you do differently?:

Transition 1
  • 03m 11s

I was in no hurry. This was a training day for me. As soon as I cleared T1, I handed my bike off to a volunteer so I could hit the porta-john to take a leak.
What would you do differently?:

  • 3h 42m 16s
  • 56 miles
  • 15.12 mile/hr

They stated that the course had 4 category 1 climbs. I had no idea what a cat 1 climb was, but as soon as I hit the first hill, I considered myself an educated man. It winded up the side of the mountain and I never thought it would end. It was about 10 minutes (by my memory)in the granny gear. The course was as advertised, hilly and very technical. There was a 150 degree turn in the middle of a descent and twists and turns during other descents. It was tough to let loose and fly down a hill not knowing what was around the corner.

All that being said, I was prepared for this course and went in with the right attitude. I totally expected it to suck and it did. However, riding hills prior to this race helped out tremendously. I was getting wore out a little by the end of lap 2.
What would you do differently?:

Transition 2
  • 03m 47s

Still not in a hurry. I took my time and made sure I wasn't forgetting anything.
What would you do differently?:

  • 2h 31m 32s
  • 13.1 miles
  • 11m 34s  min/mile

Wow, this run was so tough! It was on a hilly gravel road with lots of steep hills. I usually run this distance in under 2 hours. I made the mistake of running the entire 1st out-and-back. I should have walked the steep up hills to save my legs. It was also very hot (mid 80's and full sun). By the 2nd lap, I was so hot and smoked. I finally started walking the up hills sections of the course. I was glad to get to the finish line.

This was my first race of the year and I am proud ot have this one under my belt. Again, I felt good until the 2nd half of the run. My nutrition was spot on. Glad to be done and look forward to a quick recovery period and then it's back to the grind.
What would you do differently?:

Post race
Warm down:

I ate some pasta and a sandwich then rode my back back to David and Alice's RV, where I took a brief nap in the hammock.

What limited your ability to perform faster:

Hills and heat.

Event comments:

HFP rocks! This has to be such a hard race to organize, specifically stocking the aid stations, which are not really easy to access by vehicle during the race. They did a great job and I had a good experience at the race.

Last updated: 2011-04-29 12:00 AM
00:34:54 | 2600 yards | 01m 20s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Suit: Exterra Sleveless
Course: 2 lap course
Start type: Run Plus: Time Trial
Water temp: 60F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Average
Time: 03:11
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
03:42:16 | 56 miles | 15.12 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: Some
Course: 2 laps of crazy hills.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:47
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
02:31:32 | 13.1 miles | 11m 34s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course: 2 lap out and back course on the fire service road......HILLS!!!!!!!!
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
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