Lake Logan International Triathlon - TriathlonOlympic

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Canton, North Carolina
United States
Set Up Events
65F / 18C
Total Time = 2h 14m 24s
Overall Rank = 23/193
Age Group = 35-39
Age Group Rank = 3/24
Pre-race routine:

Night before we met a high school friend that had just recieved his Masters degree that morning from WCU. Celebrated with a "few" cocktails in Waynesville. Felt fine in the morning. Up at 4:30, quick cup of instant coffee and Oatmeal/bagel/banana. Arrived at race site around 5:45 and had just enought time to get everything setup and ready to go w/o too much rushing.
Event warmup:

Warmup? Umm, I peed in my wetsuit. That was warm.
  • 23m 53s
  • 1640 yards
  • 01m 28s / 100 yards

Water was perfectly cool. Heavy rains the night before really cooled the water down. Felt pretty decent the entire swim. The rain at night must have caused the current in the lake to working bigtime on the way out as my time was quite a bit faster than the previous year (and for others also). Very uneventful swim, just the way I like it.
What would you do differently?:

No issues.
Transition 1
  • 02m 2s

Quick transition with no issues
  • 1h 05m 57s
  • 24 miles
  • 21.83 mile/hr

Last year went out too hard so this year deceided to use HRM to keep it in check. After the initial HR spike, was able to settle into a nice groove. Was slower to the halfway point but overall finished faster and felt much fresher off the bike. Drizzled the whole ride so corners were sketchy (rear wheel slid out a bit on one turn). Ride went great overall. Was only passed one time and that was very near the end (and not in AG).
What would you do differently?:

Dry roads would have helped.
Transition 2
  • 01m 22s

Coming down the hill into T2, was only able to get out of one bike shoe due the steep slope. Had one shoe on my foot, one clipped on. Took the time to get the other shoe off and then carried it in. When I got to T2, someone had tossed my stuff and I couldn't find my Garmin QR strap. Took about 20 seconds to find it tossed about 3 spots down. Lost a good 15 seconds there.
What would you do differently?:

Not have people toss my crap?
  • 41m 13s
  • 6.21 miles
  • 06m 38s  min/mile

Felt great coming off the bike. Settled into a nice 7/m pace for the uphill first 3.1m. Passed a few people, was passed by no one. Was really surprised at how good I felt. After the first 2 miles, I had no one in front of me that wasn't on the way back. At the turn around and entering the downhill portion, I just opened it up and lot it all out there averaging 6:30/m on the way back. The 65 degree weather and drizzle played out perfectly for me. Pedal was to the metal all the way back. Saw my wife just as she started the run and I was finishing. Run was 2+ minutes faster than last year.
What would you do differently?:

Nothing, was PR by 30 seconds for 10k run during a tri.
Post race
Warm down:

Grabbed a sandwich and waited patiently for the results to go up. I felt I had a good chance at placing for AG for the frist time (have had 4 straight near misses for AG placement recently). Results came up...3rd in AG! Woo Hoo! First tri hardware! Gave a Tiger fist pump while no one was looking then went over to the bridge to watch for my wife. Hung out until the awards ceremony then went over to Asheville for the night for some "adult time" while the kiddo stayed with Grammy. Had way too much drink and greatly enjoyed the cool mountain air!

What limited your ability to perform faster:

Nothing really. Ironman training is limiting my speedwork for the summer and I am totally fine with that. Still crushed my time from same race last year.

Event comments:

Love this race and feel it should replace Stumpy Creek on the ISO series as it is a much better race (and one that you can actually race, not suffer through). Water was perfect wetsuit temp. Drizzle on the bike slowed us down a little but helped on the run. Post race was full size sandwichs, cookies, hummus, pitas and chips. Race site is great. Downtown Waynesville is a awesome spot to spend a night.

Last updated: 2012-05-14 12:00 AM
00:23:53 | 1640 yards | 01m 28s / 100yards
Age Group: 6/24
Overall: 46/193
Performance: Good
Suit: Desoto Black Pearl
Course: clockwise rectangle with an in water start.
Start type: Deep Water Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:02
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:05:57 | 24 miles | 21.83 mile/hr
Age Group: 3/24
Overall: 29/193
Performance: Good
AVG HR 150
Wind: Little
Road: Smooth Wet Cadence: 85
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:22
Overall: Bad
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
00:41:13 | 06.21 miles | 06m 38s  min/mile
Age Group: 2/24
Overall: 16/193
Performance: Good
Avg HR - 161 Pace for first 3.1 - 7:01 Pace for second 3.1 - 6:30
Course: First 3.1m is nonstop gradual 250ft grade. Second is back the same road but downhill. Total shade. Tough tilt on the road due to the curves.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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] 5