White Lake Sprint Triathlon - TriathlonSprint


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White Lake, North Carolina
United States
Set Up Events
Overcast
Total Time = 1h 17m 10s
Overall Rank = 63/378
Age Group = M 25-29
Age Group Rank = 6/23
Pre-race routine:

Woke up about 3:40AM. Made a banana breakfast wrap for the road, ate a few bites of couscous with salsa and drank a glass of skim milk. Loaded the car and got on the road around 4:15AM. Got to White Lake and waited in the line to park at the FFA Center. Picked up the packet and chip, got body marked, and set up transition.
Event warmup:

Got in about 200 meters of swimming.
Swim
  • 14m 6s
  • 820 yards
  • 01m 43s / 100 yards
Comments:

Water was barely wetsuit legal. A lot of people decided to go without and save time in transition. I'm a weaker swimmer, so I chose to wear one. The water was choppy from the wind. I've done a few choppy OWSs at Jordan Lake this year, so I was ready. Started out well. A few kicks and grabs. Got swam over by one guy, but I also swam over a couple of people. Settled into a good rhythm, and started making good time. Caught several guys from the 2nd wave. Found a draft or two in the water, but it was kind of unintentional. My breathing was comfortable, and I fealt great through the entire swim. When I reached the ladder, I climbed out and looked down at my watch. I was pretty happy to see the time. The timing mat wasn't at the swim exit, and since we had to run a pretty good ways to the transition area, that added over 30 seconds to the swim time. Really pleased with my performance.
What would you do differently?:

Nothing, besides train more to increase speed.
Transition 1
  • 01m 47s
Comments:

As soon as I climbed the ladder out of the water, I began stripping my wetsuit. Got it down to my waist as I ran down the dock and pulled off my cap and goggles on the run as well. Passed a guy going into the transition area and was riding the high of a good swim. Stripped the bottom of the wetsuit, pulled on the shoes, helmet, and sunglasses and ran out to the dismount line. Had a little trouble getting clipped in, but I got in after a few seconds. Not a bad transition, but trouble came in the first 1/2 mile of the bike leg.
What would you do differently?:

Just practice getting faster at transition.
Bike
  • 39m 42s
  • 14 miles
  • 21.16 mile/hr
Comments:

As I was getting up to speed, I hit something in the road while down in my aerobars. I got a look at it while on the second lap and the run, and it appeared to be an aluminum can. When I hit,it sent me swerving, and couldn't recover from it. Went back and forth, clipping a cone,and eventually crashing into the grassy shoulder on the side of the road. A volunteer ran over, and I told him I was fine. My chain came off, my aerobars were knocked out of alignment, my aerodrink bottle came loose, and my front fork was knocked out whack. I was down, but not out. I put my chain back on, straightened my bottle, and got back on. I straighted my aerobars as I rode, but had to adjust my position to compensate for the front fork being off. In all, I probably lost 3 minutes due to this crash, which dropped me from 2nd to 6th in my age group by the end of the race. This was a setback, but I was determined not to let it kill my momentum. I rode hard and got back in front of a lot of the people who passed me while I was on the side of the road. Got back up to speed and kept a great pace during the rest of the bike leg. I was embarrassed about the crash, but my pace afterward was great. I know I would have placed higher without crashing, but there's no way I could have controlled it. Happy with the result.
What would you do differently?:

Not Crash. Hit the bike a little harder in training and not neglect my weight training.
Transition 2
  • 01m 5s
Comments:

As I was dismounting, I lost a shoe. This happened last year, and White Lake is the only race where this has ever happened. Must be something about the course. I grabbed it and carried it to my rack. The rest of the transition went off without a hitch. Very routine, and passed someone in the run out chute.
What would you do differently?:

Not lose a shoe
Run
  • 20m 31s
  • 3.11 miles
  • 06m 36s  min/mile
Comments:

Awesome run for me. I wanted to hit right around 20:30, so this was right on target. I made a lot of passes, and kept a consistent pace throughout. Very pleased. Couldn't ask much more. After the rough start to the bike, this was just what I needed morale wise.
What would you do differently?:

Not a thing. This was a great run split. It will only get better.
Post race
Warm down:

Not much. Hopped in the lake to clean the mud off from my crash.

What limited your ability to perform faster:

Crashing on the bike course.

Event comments:

This will be a race that I will remember for a long time. After overcoming a crash on the bike to finish as well as I did, this may be my best performance yet.




Last updated: 2012-02-19 12:00 AM
Swimming
00:14:06 | 820 yards | 01m 43s / 100yards
Age Group: 7/23
Overall: 80/378
Performance: Good
Suit: Vortex 4 Full Suit
Course: Triangluar course beginning at one dock and ending at another. Each side of the triangle was 250 meters.
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:47
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
00:39:42 | 14 miles | 21.16 mile/hr
Age Group: 11/23
Overall: 111/378
Performance: Good
Wind: Some
Course: Two loops around the lake. Only two real turns.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:05
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
00:20:31 | 03.11 miles | 06m 36s  min/mile
Age Group: 4/23
Overall: 46/378
Performance: Good
Course: Out and back along HWY 53 and through a subdivision along the lake.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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] 5