White Lake Spring International Triathlon - Triathlon

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Elizabethtown, North Carolina
United States
Set Up Events
70F / 21C
Total Time = 2h 49m 12s
Overall Rank = 68/251
Age Group = M50-54
Age Group Rank = 6/21
Pre-race routine:

Not much of anything. Got set up and swam a little before my wave went off. Felt calm. Right before I got in the water, the rescue boat brought a swimmer in and was met by the ambulance/stretcher on the dock. I was able to keep my anxiety down, though.
Event warmup:

Little bit of swimming and stretching. Tried to calm my breathing down and it worked.
  • 32m 52s
  • 1500 meters
  • 02m 11s / 100 meters

I need to work on sighting. I had a good swim.......just swam off course, some.
What would you do differently?:

Practice sighting. I have more OWS's coming up.
Transition 1
  • 03m 2s

It's a 300 yd run from the end of the pier to T1. I was planning on this taking about 3 minutes and that's what it took.
What would you do differently?:

Nothing, really.
  • 1h 19m 25s
  • 28.5 miles
  • 21.53 mile/hr

For me, I pushed it just right on the bike. I kept hoping it would not affect my run too much, but I felt like I was making up time from the swim and I felt strong. I got passed by two people on the bike, I passed +/- 40 or more.
What would you do differently?:

I need to work on getting my nutrition in me, while riding.
Transition 2
  • 01m 34s

I had my only mental hiccup of the day. I started running towards the wrong chute. Luckily, a volunteer saw me and turned me around. In the end, it cost me less than 10 sec.'s
What would you do differently?:

I give myself a pass on the above. I was really huffing and puffing at the time.
  • 52m 21s
  • 10 kms
  • 05m 14s  min/km

I didn't have a clue how I'd run off the bike leg. I decided to not look at my garmin until I was 1/4 mi. or so into the run. When I looked down, I was running an 8:10 pace. I knew I couldn't sustain that, so I backed off just a little. Next time I looked, I was at an 8:25 pace. That felt sustainable, so I tried to hold it for the race. My 6th mil. was my fastest (8:20). Missed a 10K PR by 1 sec.
What would you do differently?:

Nothing. I thought my hamstring was going to seize up, just before mile 5. It didn't. Came in pretty strong.
Post race
What limited your ability to perform faster:

My fitness level.

Event comments:

The lake is what makes this race. It's a wonderful OWS opportunity.

Last updated: 2016-04-04 12:00 AM
00:32:52 | 1500 meters | 02m 11s / 100meters
Age Group: 0/21
Overall: 0/251
Performance: Average
I didn't look to see how many yards/meters I actually swam. But, it was further than 1500 M. I need to work on sighting.
Suit: Desoto T1 LS
Course: Pseudo triangle
Start type: Wade Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Bad
Waves: Average Navigation: Below average
Rounding: Good
Time: 03:02
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
01:19:25 | 28.5 miles | 21.53 mile/hr
Age Group: 0/21
Overall: 0/251
Performance: Good
Wind: Little
Course: Single loop. Mostly flat. Some headwind. Some tailwind. Really fair and fun bike course
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Hills:
Race pace: Hard Drinks: Not enough
Time: 01:34
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:52:21 | 10 kms | 05m 14s  min/km
Age Group: 0/21
Overall: 0/251
Performance: Good
Course: Out and back with 2 turnarounds.
Keeping cool Good Drinking Just right
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: Average
Race evaluation [1-5] 4