Inside Out Sports White Lake International - TriathlonOlympic

The course was not all that bad. Aside from swallowing an entire mouthful of water the first 200m and I gagged badly. The water was very clear and you could see the bottom for nearly the entire swim. It was a bit choppy and I believe there was an undertow between the 1st and second buoys as I had to compensate to the left several times. Sighting was not the issue as I was doing the breast stroke due to my shoulder issues. While not as fast, the advantage was that I did not have to swim towards every sighting buoy since I could see the triangles and the orange man. My path was nearly straight while I watched others drift far right or left. I passed several people that had drifted and I even caught a few from previous waves; because they were slow or had problems, NOT because I was so fast. My pace and technique were very rhythmic and I looked at the swim as a practice session which I think helped.

Continue to work on improvement of my breast stroke as this is the one that I am stuck doing. Need to do more arm workouts IOT increase my pull strength, along with more pool work. I have been slacking off and I tired easily when I attempted freestyle for the first 100m...

Transition area was well organized and marked. Very easy to find your rack. What I thought was unique and well thought out was the fact that they began the bike at one end of the TA and the run at the other end. That negated the slight advantage for those located at the exit/entry points. Very cool.

The grass had not been cut the day before as it had at the Triangle Triathlon and there wasn't much to stick to your feet following the run.

I had a water bottle staged to rinse my feet with and that worked out very well again. I will cut my time significantly if I don't sit down and pamper my feet. But, I do because I don't want to start the bike, followed by the run with wet feet.

I'm preparing to purchase Tri specific bike and running shoes so that will definitely cut down my T1 time.

The bike is my strong point and I was prepared to make up some time. I paced myself because I didn't want to burn myself out before the run so it was a conscious effort. Although I used the 310XT, it must have lost reception several times since I received several "Auto Resumed" notifications. My avg cad was 84 with a high of 98 and it was very comfortable. I passed about 11 people on the bike. cornering was outstanding and the GP4000s stuck to the road like glue, providing a very clean and solid angle without having to slow much at all.

I definitely benefited from the addition of the QRings and ZIPPs. I could tell a significant difference in race conditions! I found it uncomfortable to be aero a lot. I think it may be because I need to lower my seat a few mm to compensate for the change to the OC A921s.

Work on my speed and cadence. I need to work with the big chainring more as I mainly stayed in the small chainring. I have no doubt that I can increase my speed on a flat course. I also need to do more consistent bike/run bricks.

What's to be said.. I changed fairly quickly, but had to hit the little boys room before departing the TA. I passed on the GU which in retrospect I probably should have taken before getting off of the bike.

Very disappointed with T2 time.

Try harder to pee on the bike! Just didn't work out this time. I could have kept my time in the mid-3s had I not hit the bano...

In a word, suck fest. I drank a little extra water prior to dismounting the bike in anticipation of the run being hot. When I hit the mile 1 station, I slowly drank 1 x water and poured another on my head. 20m later, I ensured that I had no water reserves by throwing up all of my liquid. Talk about bummed!

Oh, first time I ever got cramps on my hamstrings.. Three times...

I slogged the remainder of the run and with 13m/mi this was one of the worst performances I have ever done! BUT, I finished.

Run in more demanding environments and weather conditions. Conduct at least three bike/run bricks weekly. Do more sprints and long distance runs.

Laid on the ground..... and stretched.. I walked the run off and stretched my calves and hamstrings. went over and drank two waters and grabbed a coke for the road.


Swim: Physical impairments
Bike: Lack of big chainring work
Run: Hydration


There was plenty of water, sodas, and pizza. I only saw one small tray of orange rinds, and no bananas. I was really looking forward to the bananas... Overall, it was a very well organized event and I look forward to doing it again next year!

I set an International PR by beating my previous time by nearly 30min!