White Lake Half - Triathlon1/2 Ironman


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Elizabethtown, North Carolina
United States
Set Up Events
85F / 29C
Sunny
 		Total Time = 6h 25m 54s
Overall Rank = 297/
Age Group = Master Novice
Age Group Rank = 1/8
Pre-race routine:

Got up around 5:15. Had a PB&H sandwich and some coconut water.
Event warmup:

Stretching and a little swim before my wave. Last one of the day.
Swim
  • 47m 23s
  • 2112 yards
  • 02m 14s / 100 yards
Comments:

I'm a slow swimmer and this was only the 2 time I had swam in my wetsuit. Had a hard time navigating back to shore. I felt I was doing a lot of zig zagging.
What would you do differently?:

More practice in ows. Probably need a coach to have better form.
Transition 1
  • 03m 6s
Comments:

I did okay. Need more practice
What would you do differently?:

Practice
Bike
  • 3h 17m 48s
  • 56 miles
  • 16.99 mile/hr
Comments:

My nutrition was terrible. I dropped my cliff bar trying to get it open. Maybe I should have turned around and picked it up??? I was doing great until around mile 40 or so. Back started to tighten up.
What would you do differently?:

Have a back up cliff bar. Need a container to carry nutrition.
Transition 2
  • 04m 3s
Comments:

Was tired and HOT.
Run
  • 2h 13m 37s
  • 13.1 miles
  • 10m 12s  min/mile
Comments:

This should have been my best event. Was looking forward to it BUT I was beat and tired. Legs felt good but back was killing me from the bike. By the time I got to most of the aid stations did not have towels ready.
What would you do differently?:

More brick workouts and more running in the heat
Post race
What limited your ability to perform faster:

Nutrition on the bike really hurt me.

Event comments:

For my first HIM and second tri I thought I did good. I was looking between a 6:15:00 and 6:30:00 so I came within my window. I would like to do another one but I think I'll do a fall race.




Last updated: 2012-05-06 12:00 AM
Swimming
00:47:23 | 2112 yards | 02m 14s / 100yards
Age Group: 0/8
Overall: 392/
Performance: Below average
Suit: Xterra full
Course:
Start type: Plus:
Water temp: 78F / 26C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Navigation: Bad
Rounding: Good
T1
Time: 03:06
Performance: Below average
Cap removal: Below average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:17:48 | 56 miles | 16.99 mile/hr
Age Group: 0/8
Overall: 417/
Performance: Below average
Wind: Headwind
Course:
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
T2
Time: 04:03
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
02:13:37 | 13.1 miles | 10m 12s  min/mile
Age Group: 0/8
Overall: 168/
Performance: Average
Course: Out and back
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
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