Kerr Lake Triathlon - Triathlon


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Henderson, North Carolina
United States
Set Up Events
70F / 21C
Overcast
Total Time = 2h 31m
Overall Rank = 37/121
Age Group = 45-49 male
Age Group Rank = 11/20
Pre-race routine:

Road up the day before to my father-in-laws in Henderson. Picked up my packet at the Y then drove over to the race spot. Checked out the transition area. Drove the race course - it was different last year due to road construction last year. This years course was the original.
Event warmup:

Up at 6:15 am, ate breakfast and out the door at 6:45. At race site by 7:10. Got my chip and marked up - set up transition. Did a quick run with activation. Hit the bathroom then got ready to put on my wet suit - small problem. My tri shorts string was a prblem. Managed to yank it out and then hit the lake
Swim
  • 25m 20s
  • 1500 meters
  • 01m 41s / 100 meters
Comments:

After the race others were saying this was short. I had it right at the distance including the run from the water to transition. So I am calling it even from last year. I was 5:48 faster this year which was really exciting
What would you do differently?:

In the middle of the race I got boxed in bad. I made a tactical error and this cost me.
Transition 1
  • 01m 46s
Comments:

Took longer than I wanted - struggled with getting gels into my suit. Could have easily been 15 or more seconds faster. Still faster than last year.
What would you do differently?:

Practice??
Bike
  • 1h 10m 20s
  • 40 kms
  • 34.12 km/hr
Comments:

Goal was to break 2:45 (the first goal) - after the swim I knew if just repeated last year that goal was good to go. Gave confidence on the bike.

Took the first 3 to 4 miles easy - got passed by 5 people including a woman on a relay - would catch three of these later in the race. about mile 5 I kicked into high gear. Rode hard with gels at mile 8 and 21. I knew by mile 20 that the course was long. there was a good 5 plus miles into a nice headwind like last year.

Longer course but 2 mins faster than last year. Very good ride - drank well and did a nice job with nutrition. Very little traffic out there
What would you do differently?:

a little harder earlier??
Transition 2
  • 00m 55s
Comments:

18 seconds faster than last year - solid transition
Run
  • 53m 20s
  • 10 kms
  • 05m 20s  min/km
Comments:

Last year this run kicked my tale. The run was essentially the same maybe a little longer than last year even. I had just over 6 and a guy said last year was under 6.
I ran the first lap and then walked some on the second.

6:49 faster than last year - big improvements.
What would you do differently?:

I want to run the whole thing - but I think my strategy was good one - I did not get any splits from my watch which was hard.

Frankly I surprised myself -I wanted to break 2:40 and mid-race started targeting 2:35. Even with walking some I did a 2:31 so I was overjoyed.
Post race
Warm down:

grabbed some liquids and a banana and sat down. I was plain tired. Saw the results. packed up and headed home.

Event comments:

The racer is a good one - its out in the country so little traffic on the course, The bike course had some roads that were tough. The RD did warn us - one one road I was heading downhill where I usually charge; in this case I coasted focusing on safety.

My three complaints:

1. Mark the run course with miles please.
2. Need to have a water station at the turnaround on the run-
3. If possible, more post race activities. Good food and drinks but really not much. Probably because of the remoteness no vendors wanted to come.

We heard someone got hit on the bike and hope everyone is ok.




Last updated: 2014-06-07 12:00 AM
Swimming
00:25:20 | 1500 meters | 01m 41s / 100meters
Age Group: 9/20
Overall: 44/121
Performance: Good
Came out of the water at 24:30 on my watch
Suit: Yes
Course: counter clock wise triangle - used yellows for turns
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 01:46
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:10:20 | 40 kms | 34.12 km/hr
Age Group: 7/20
Overall: 29/121
Performance: Good
Good fast 21.6 average; I had the course long by just at a half mile
Wind: Headwind
Course: Counter clockwise route - with a good stretch into the wind. There was a good 5 plus miles on a gravel that was not good
Road: Rough Dry Cadence: 88
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:55
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:53:20 | 10 kms | 05m 20s  min/km
Age Group: 12/20
Overall: 60/121
Performance:
Course: Two loop, out and back with a gravel train in the middle - its a very challenging run mentally. And not a single marker on the course mile wise anywhere.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Below average
Race evaluation [1-5] 3