White Lake Sprint Triathlon - TriathlonSprint

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White Lake, North Carolina
United States
Set-up Inc.
70F / 21C
Total Time = 1h 26m 21s
Overall Rank = 259/744
Age Group = 30-34
Age Group Rank = 28/52
Pre-race routine:

Picked up race packet the night before and stayed overnight in a small efficiency and got a fair night's sleep.
Woke at 5:20 and showered, made a cup of coffee and had a Hammer Gel...mmm.
Picked up timing chip and got body-marked early and had plenty of time to stroll around the grounds and get my transition set up.
Probably should've warmed up on all 3 events a bit more than I did, but didn't want to overdo it.

Event warmup:

Bike- none
Run- only some light jogging for 5 minutes.
Swim- got in the water 15 mins prior to when my wave left, and it was pretty damn cold!
Got loose though and didn't think I needed a wetsuit even though the water temp was 70.

  • 17m 7s
  • 820 yards
  • 02m 05s / 100 yards

I didn't train the swim much over the last month, and I paid for it. The distance wasn't tough, I just couldn't get going very fast. Got passed a lot by guys wearing wetsuits, and I think it really does make a difference with the swim speed.
But it didn't make that much difference. I just wasn't trained for the swim.
What would you do differently?:

TRAIN more for this portion. I thought that I was good enough that I wouldn't have to focus training on the swim that much, and I paid for that decision.
Transition 1
  • 01m 52s

Was a bit gassed after the swim and long run to my transition area.
What would you do differently?:

I need to practice running and jumping on the bike. Not that it saves that much time, but I am pretty slow with that portion of the race.
  • 39m 24s
  • 14 miles
  • 21.32 mile/hr

This was one of my best bike legs ever. The first lap, I held off a lot of the best riders, only to have them pass me during the 2nd lap.
21+ mph is a great ride for me, and I feel very good about keeping that pace up.
I would guess that I did the 1st lap at closer to 24 and the 2nd about 19.

What would you do differently?:

Should have done a bit more easy spinning leading up to the transition, but I felt good and wanted to post a good bike time.
Transition 2
  • 01m 28s

3 of my last 4 transitions have been exactly 1:28. Pretty consistant.
What would you do differently?:

I could move a bit quicker with practice. But overall I did this transition well.
  • 26m 32s
  • 3.11 miles
  • 08m 32s  min/mile

I have to say, it's a bit frustrating to still be doing 8 1/2 miles. I started at well over 9 min/mile and got to my pace of sub-8's at the half-way mark.

What would you do differently?:

It's time to get serious about running! I need to train 3-4 runs per week and get one brick workout in there with one of them.
If I could do 7:45 miles, that would be 3 minutes right there.
Post race
Warm down:

Walked around and found the nutrition cabin. Ate 1/2 orange, 1/2 banana, some cookies and drank a Gatorade.
Felt fine within 10-15 minutes.

What limited your ability to perform faster:

Training swimming and running like I need to. I now know what it's going to take from me to really start taking some time off these events.
When I focus on one event in training, that portion reflects that. So, I've got to increase the work load per week somehow. Even if that means waking at 5:15am every day.
It's going to take 2 swims/week, 2 bikes/week and 3-4 runs/week.
I can do it.

Event comments:

Aside from choppy water and a lack of swim training, this race was a success. It wasn't really a focused 'goal' race for me and I almost hit my goal time of 1:23:50.
Way to go me.

Last updated: 2006-04-23 12:00 AM
00:17:07 | 820 yards | 02m 05s / 100yards
Age Group: 31/52
Overall: 300/744
Performance: Below average
Started out and felt like I couldn't get my breath. Swam on my side for a minute of so till I felt ok. Heart rate relaxed from the initial rush of the start of the race.
Suit: trisuit
Course: Clockwise triangle in the lake.
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Medium
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Bad
Waves: Navigation: Good
Rounding: Average
Time: 01:52
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:39:24 | 14 miles | 21.32 mile/hr
Age Group: 13/52
Overall: 0/744
Wind: Some
Course: 2 laps around the lake. Flat course.
Road: Smooth Dry Cadence: 75
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 01:28
Overall: Good
Riding w/ feet on shoes
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
00:26:32 | 03.11 miles | 08m 32s  min/mile
Age Group: 39/52
Overall: 0/744
Performance: Average
HR was pretty high following the bike, and I had some trouble running the bike to the transition, but did it.
Course: Out and back, flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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:
Race evaluation [1-5] 5