White Lake Sprint Triathlon - TriathlonSprint

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Elizabethtown, North Carolina
United States
Set Up Events
65F / 18C
Total Time = 1h 27m 30s
Overall Rank = /
Age Group = 30-34
Age Group Rank = 10/24
Pre-race routine:

Didn't get good sleep (3 kids). Up at 0430, out the door at 0500 for 1:45 drive to event. Good hydration leading up to event and decent diet.
Event warmup:

Very little, water was too cold to get any type of effective swim warmup.
  • 18m 7s
  • 820 yards
  • 02m 13s / 100 yards

Not a strong swimmer and the cold made this very challenging. I swam most of the distance on my back or doing the breath stroke.
What would you do differently?:

Nothing, given the limited time I spend in the pool and the temp of the water, I'm not disappointed with the swim. I would have liked to have had some booties, my feet were numb until about the end of mile 1 on the run.
Transition 1
  • 02m 50s

Struggled getting socks on in T area, feet and legs were numb. Wet Suit came right off with no issues. Struggled again once I tried to get my feet into my bike shoes about a 1/4 mile into the start of the ride, pretty sure it's because my feet were numb. 1st mile was 17 seconds slower than any other mile.
What would you do differently?:

Need more work on transition from swim to bike, usually my bricks only consist of bike to run. 9th in my AG for that transition, so can't be too disappointed.
  • 43m 17s
  • 14 miles
  • 19.41 mile/hr

Really enjoyed the bike course.
What would you do differently?:

Need to work on drinking while riding, especially after a wet-suit swim.
Transition 2
  • 01m 49s

Feet were still numb, so I chose to unclip instead of trying to put feet on top of shoes, think it was the right call for the day. Struggled a little getting the bike shoes off and running shoes on, then forgot to pull my quick laces tight on running shoes.
What would you do differently?:

Nothing, just continue to practice bricks and the times will continue to improve.
  • 21m 30s
  • 3.11 miles
  • 06m 55s  min/mile

Pretty easy run course, didn't like the fact that outgoing and incoming were on the same path, which wasn't much bigger than a sidewalk. Made it tough to pass at times and didn't have good access to the 1 water point coming back to the finish.
What would you do differently?:

Given how high my starting heart rate was, I was very pleased with the run performance.
Post race
Warm down:

Very little, stretched, said a few "choice" words to myself, then found the wife and kids.

What limited your ability to perform faster:

My HR really jumped in the cold water, I tried to bring it down without losing too much time on the bike, but I couldn't bring it down to normal race levels. I was afraid to push myself on the bike with my heart rate already passed my normal running level, that definitely cost me some time on the bike, but possibly saved me for the run since I was able to keep my normal run race pace.

Event comments:

Race was very well done. No complaints for set-up events, their staff and especially the volunteers. I saw 1 guy try to do the swim without a wet-suit, he didn't make it to the first buoy before they were pulling him out.

Last updated: 2013-03-10 12:00 AM
00:18:07 | 820 yards | 02m 13s / 100yards
Age Group: 18/24
Overall: 0/
Performance: Average
HR was very high once getting into the cold water. Good thing it was only a sprint, a HR that high would have made it tough to complete a half or full.
Suit: Full, 4mm
Course: Calm course, triangle set-up. Started in water and finished climbing ladder onto pier.
Start type: Wade Plus: Waves
Water temp: 56F / 13C Current: Low
200M Perf. Average Remainder: Average
Breathing: Bad Drafting: Below average
Waves: Below average Navigation: Good
Rounding: Average
Time: 02:50
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:43:17 | 14 miles | 19.41 mile/hr
Age Group: 11/24
Overall: 0/
Performance: Good
HR was very high for my bike, usually I try to stay below 140 while on the bike. My HR was 162 when I got on the bike, so it stayed between 152-160 entire ride. Never had that issue coming out of the swim before, so I can only assume it was because of the cold water.
Wind: Little
Course: Flat as they come and only 2 turns, 2nd turn didn't even require you to slow down. Really great and fast course, only issue was that it's 2 laps, so you end up passing a lot of folks and getting passed by the open guys.
Road: Smooth Dry Cadence: 84
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:49
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
00:21:30 | 03.11 miles | 06m 55s  min/mile
Age Group: 8/24
Overall: 0/
Performance: Good
HR very high, above 160. Normal run HR is 140-150.
Course: Rolling hills and turn at half point.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4