Langley Pond Sprint Triathlon - Triathlon

This year the international and sprint shared the course, international swam 2 laps, sprint swam 1. this is a very good plan and very similar to try charleston swim start. I positioned myself on inside left and got off to a good start but soon ran into internationals on second lap that were swimming slower, I tried to get right but ran into heavy sprint traffic. so i just fought my way through until I hit the 1st bouy to turn left. this opened up and from here to the rest of way i held a good pace and found a good breathing rythm. made it to the swim finish but had to wait a few second to get onto the low platform dock becuase there were too many people getting out ahead of me. i ran up the hill 100m and hit the transition mat.

not setup up on inside left, i could have setup far right and been much faster by keeping clear of the traffic.

ran 300m after hitting the timing matt, so 1:45 of T1 was due to running. there was grass to run on but it was bumpy and had a few rocks to beware of. coming out of transition into the run is a bit rough but it was covered by a green mat. also, as soon as you mount you are moving up a hill, several people struggled with the mount.

nothing

I came out with the plan to go all out on the bike and see what happens. i had a lot of traffic to go around due to all the people doing the olympic which made the bike extra fun for me. i held a good tempo for the 1st 3 miles recovering from the swim and getting ready for the hill. as soon i hit the hill it was go time and i passed a solid 50-60 people, climb was strong thanks to a 45 mile session on hills in orangeburg the week before. at mile 6 i picked up robert vanderburg and we had a bike race the last 6 miles of the race. i probably wouldn't have gone as fast if we were not constantly yo-yo'ing. I rode front tri-spoke and rear disc. i chose disc because everyone was going to be slow on that climb no matter what wheelset I picked and it would allow me to be fastest on the flats and downhill sections. I took my gu at mile 3 at the start of the hill section, helped carry me the rest of the race. i went through 750ml of rehydrate after 10 miles because the heat was high and the pace I was pushing was great.

nothing, perfect bike

very smooth transition

nothing

came out very good, about 1.5 miles on the road is covered by shade. there is aid station as you leave transition, at 1.2 miles (the turnaround), and as you pass by transition again 2 miles. I rolled the tri suit down to aid if cooling. As soon as I started running I knew my legs were trashed because of the bike leg, but that was the plan and it worked. I held sub 7 until the hill at mile 2. the last mile i ran about a 7:30 up the hill, on the hardpack gravel road and on top of the dam.

not much i could do, followed the plan and overall it didn't hurt the run too much.

walked around, found the friends who were watching the kids and then found the wife and cheered for her on the run section.


heat was the most limiting. bad line pick for the swim.


this is a great race too bad turnout is low for it. the 2 most important things to know: 1. if you have kids this is the race for you; they have a playground and swingset, the have a pond with swimming area, and they have a concession stand with bathrooms. the run is amazingly spectator friendly. 2. DO NOT WEAR A TRI SUIT THAT HAS WHITE IN IT, the water is very heavy orange clay (mud bottom), if you swim in this water for more than 5 minutes then your white tri suit will be a brown tri suit. Post race they ran out of water, soda, gatorade, and snacks. Awards were great at this race, they were metal plaques that had race name and date. This was one of the best races in the south carolina tri series! Cool video of the event: http://vimeo.com/105003847