White Lake Half - Triathlon1/2 Ironman


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Elizabethtown, North Carolina
United States
Set Up Events
94F / 34C
Sunny
Total Time = 7h 00m
Overall Rank = 321/76
Age Group = MC
Age Group Rank = 15/28
Pre-race routine:

Up at 3:30am to make the drive over. Had a little breakfast and had the care packed up from the night before.
Event warmup:

Got in the water about 20 minutes before my wave to fill the wetsuit and get some swimming in. Nothing much, was pretty relaxed.
Swim
  • 45m 22s
  • 2112 yards
  • 02m 09s / 100 yards
Comments:

Pretty uneventful swim, I was expecting about a 45 minute swim and that is what I got. Water temps were borderline for a wetsuit but made the decision to wear mine, probably helped out a bit but definitely got warm.
What would you do differently?:

Not much given the amount of swim training I am doing, back of the pack, but about normal for me.
Transition 1
  • 01m 59s
Comments:

Good transition 64th overall, pretty happy about my transitions.
What would you do differently?:

Not much
Bike
  • 2h 50m 52s
  • 56 miles
  • 19.66 mile/hr
Comments:

Either I pushed to hard on the bike or my nutrition plan was way off. I think it may be a combination of both as I have trained at this speed and above throughout 90% of my training and actually rode this course a few weeks ago at a faster pace. Had 3 bottles of Infinit and took 3 endurolyte pills every hour. Was feeling very bloated by the end of the bike, not sure if it is my mixture or the endurolytes? Definitely was hurting during the run.
What would you do differently?:

Less endurolytes?
Transition 2
  • 01m 39s
Comments:

Another good transition, 51st overall. Seem to make up some time in transitions compared to most.
What would you do differently?:

Stop on exit and fill water bottles with fresh cool water.
Run
  • 2h 54m 19s
  • 13.1 miles
  • 13m 19s  min/mile
Comments:

Worst run I have ever experienced. Never felt comfortable. Left transition trying to keep 9:00 min/miles, which I have run all day long, lasted for about a mile then trouble sit in. Tried taking water, sipping on some GU's, nothing seemed to settle my stomach. Would run about a quarter mile, walk a tenth for about the first 9 miles then ended up walking most of the rest. Temps were in the 90's and it was a sufferfest.
What would you do differently?:

Get my nutrition under control
Post race
Warm down:

Tried to find some shade and cool down. Got the chills, was a little loopy for a few hours, GI issues, etc, etc.

What limited your ability to perform faster:

Nutrition, weight?

Event comments:

Maybe this distance just is not my cup of tea. I had trained consistently for several months, put in the mileage, just did not or could not execute on the run.




Last updated: 2011-12-04 12:00 AM
Swimming
00:45:22 | 2112 yards | 02m 09s / 100yards
Age Group: 0/28
Overall: 367/76
Performance: Average
Suit: Xterra Vendetta
Course: Triangular shaped
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Below average Navigation: Below average
Rounding: Good
T1
Time: 01:59
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:50:52 | 56 miles | 19.66 mile/hr
Age Group: 0/28
Overall: 211/76
Performance: Average
Wind: Headwind
Course: Diamond shaped with a little turnaround. Had a tailwind for about 10 miles but much seemed to be headwinds and crosswinds.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Too much
T2
Time: 01:39
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:54:19 | 13.1 miles | 13m 19s  min/mile
Age Group: 0/28
Overall: 366/76
Performance: Bad
Course: Out and back bake festival
Keeping cool Below average Drinking Too much
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? No
Evaluation
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