Lake Logan Half - Triathlon1/2 Ironman

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Canton, North Carolina
United States
Set Up Events
72F / 22C
Total Time = 6h 22m 36s
Overall Rank = 219/357
Age Group = F45-49
Age Group Rank = 8/19
Pre-race routine:

On Friday morning, we dropped of Zoe at the kennel on Friday morning and headed up to Lake Logan. We arrived, drove part of the course (I wanted a Stamey Cove refresher and I wanted to look at the section Queenstown/Kims Cove section that was added last year), and then went to Waynesville for packet pickup and dinner. We spent Friday night in Waynesville.

Dinner at Tipping Point Tavern. They have gone downhill since last time we ate there. I would not recommend it. Then we went back to the hotel and watched part of the opening ceremonies. We didn't make it far into the parade of nations before it was time for bed. We had a 4:30 alarm awaiting us.

We got up and I had a bagle with peanut butter, a banana, a bottle of water with Camelbak Elixir in it and a bottle of ensure (practicing pre-race nutrition for Chattanooga).

We left the hotel at about 5:00 and arrive on site at 5:#0. Parking was already getting congested.

It was about 70 degrees at the race start and about 82 when we finished. The water temperature was 72 (much cooler under the bridge).

Set the alarm for 4:30 with the intention of leaving the hotel, the the Best Western (only OK but there aren't many options convenient to the event site) by 5:00. Set out my breakfast and gear for the morning and chillaxed for the evening.

Breakfast: Bagel with peanut butter, banana, ensure.

We got up at 4:30 and left for the site at about 5:00. We knew that parking would be an issue given the mountain roads and narrow area around the lake. We loaded up everything from the hotel since we were doing a change of venue to Asheville after the race. We got into the conga line on the one road in/out of the race site and arrived at the race site just before (5:30).

Event warmup:

Set up transition, walk to the swim start, short swim in the roped off section of the lake.
  • 46m 5s
  • 2112 yards
  • 02m 11s / 100 yards

I was in wave 7 of 8. I finished towards the back of my wave. Clearly I need to continue working on this. I have been upset that my masters program is ending but maybe it's for the best since it will force me to look elsewhere for pointers.
Transition 1
  • 04m 51s
  • 3h 17m 23s
  • 56 miles
  • 17.02 mile/hr

Fun. Fair. Hilly. The ride was relatively uneventful, for me at least. When I was on Iron Duff, I saw that someone crashed into a fence. The USAT official was there. As I continued down Iron Duff, I saw the first responders and ambulance heading toward the crash. After the race, I asked the official if the rider was OK. She said that yes he was but there was another crash at the same corner. As the official was waiting for the ambulance, a female rider crashed into the official! The official may have had a broken arm but finished the HIM before getting her arm looked at. I asked some club members afterward if they knew if the official was OK and I am happy to report, that we did not break the official.
Transition 2
  • 03m 21s
  • 2h 10m 58s
  • 13.1 miles
  • 10m  min/mile

The run went well. Off the bike and across the bridge to a gradual uphill for 3.2 miles.

After the turnaround, downhill for 3.2 miles, a loop around the field (past the finish line!), then back up the hill and back down to finish!

Unfortunately, I had to stop to pee during the first loop.

Nutrition: I had a Hammer gel at about mile 5 and changed from drinking water to drinking coke at about mile 7.5.
Post race
Warm down:

Kevin met me at the finish line. We walked over to the picnic tables for food, got something to drink. They had some wraps and stuff at the finish area. I tried to eat something. Visited with some IOSTC club members and other people that we knew and then we headed to Asheville.

Event comments:

I love this venue and look forward to returning in the future! I do wish that there were more aid stations on the run course but given the nature of the course, I think that they are doing what they can.

Profile Album

Last updated: 2015-12-22 12:00 AM
00:46:05 | 2112 yards | 02m 11s / 100yards
Age Group: 17/19
Overall: 329/357
Course: Rectangular course that goes clockwise with only two turns. Straight from the dock to the first yellow buoy then right to the next yellow buoy then right and swim under the bridge to the floating dock and dry land
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 04:51
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:17:23 | 56 miles | 17.02 mile/hr
Age Group: 9/19
Overall: 223/357
Performance: Good
Course: Figure 8 shaped course. We went out on Lake Logan road and made a counter clockwise loop, returning on Lake Logan road. The first and last 2 miles had a steepish hill. With another longer, steeper hill on Stamey Cover Road near mile 40. The rest of the course had some rollers as well as some grinders that make this Half course slower than the Olympic course. (Note that this is not the same course that was used in 2014. They found additional miles -- and hills -- to make it the full 56 miles.) I had one, 5 oz bottle of EFS-LS (dividied between two water bottles) and and additional bottle of water that I picked up on the course. I also had 1.5 sleeves of Clif Shot Bloks - 1 block every 20 minutes.
Road:  Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Drinks: Just right
Time: 03:21
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal
02:10:58 | 13.1 miles | 10m  min/mile
Age Group: 7/19
Overall: 162/357
Performance: Good
Course: The transition area is by the lake. From there the course is a gradual uphill to the Sunburst Campground is a primitive campground nestled between Shining Rock and Middle Prong Wilderness within Pisgah National Forest. Then, after 3.1 miles turnaround and go down the hill. We did a loop in a field near the transition area and then did a second lap on the road. The road is mostly shaded. Newcomers to the venue will want to take note that the course goes by a firing range so hearing gunshots is not unusual.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4