Lake Logan Half - Triathlon1/2 Ironman

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Canton, North Carolina
United States
Set Up Events
77F / 25C
Total Time = 6h 45m 5s
Overall Rank = 138/207
Age Group = F50-54
Age Group Rank = 5/14
Pre-race routine:

We dropped off Zoe at the sitter on Thursday evening and headed up to Lake Logan on Friday morning. We had a pizza for lunch in Asheville and the we reviewed a few parts of the course before heading over to packet pickup. After that we had dinner in Waynesville, checked into our hotel, and headed to bed early.

We had dinner at Smoky Mountain Sub Shop.

Set the alarm for 4:15 with the intention of leaving the hotel, the hotel by 5:00. Set out my breakfast and gear for the morning and chillaxed for the evening.

Breakfast: Bagel with peanut butter, banana, water with Nuun, a little cold brew coffee

We left the hotel at about 4:55 and arrive on site by 5:20.

It was about 28 degrees at the race start and about 77 when we finished. The water temperature was 67.8 (much cooler under the bridge).

Weather info
High of 77, Low of 58
Wind 0-5 mph
Water temperature about 67.8 degrees

We arrived early and got a good parking spot. Unloaded the bike and gear and walked to transition. Set up transition and dealt with body marking and chip pickup. Walked the swim exit to my bike route and the bike to bike out route, then the bike in to rack and bike to run out.

Walked the five minutes to swim start when the announcement was made. Kevin was with me so I had someone to hand my sandals to.
Event warmup:

I got into the water for a shorty warm up. The official temperature was 67.8 degrees but it was 10 degrees colder (!) for the last 100 yards or so since we exited at the spring/creek that feeds the lake. The first wave started at 7:00. My wave was last to go at 7:17.
  • 50m 35s
  • 2112 yards
  • 02m 24s / 100 yards

The swim went as expected. In other words, almost exactly the same as last year.
What would you do differently?:

I always need to be working on my swim.
Transition 1
  • 05m 1s
  • 3h 23m 51s
  • 56 miles
  • 16.48 mile/hr

On the bike, I did my best to execute my power plan. I had autolap set to every 5 miles and wanted my lap NP to be in the 80-81% range. I did fairly well at that but my variability index was too high.

2x Infinit concentrate in one bottle
3 servings of Shot Bloks (10 blocks, one every 5 miles)
1 Gu (jet blackberry with caffeine)
2 bottles of water

What would you do differently?:

On the bike, I’d like to improve my FTP and my VI. I have had a difficult time with my variability index on hilly courses and I would like to improve that.

Transition 2
  • 04m 24s
  • 2h 22m 1s
  • 13.1 miles
  • 10m 50s  min/mile

On the run, I used the run by heart rate method because it worked really well for me at IM 70.3 Chattanooga earlier this year. For this race, I feel that my focus on heart rate may have held me back. I was so focused on my heart rate that I don't think that I even looked at pace until the three mile mark when I planned to let my heart rate drift up. One other thing that may have affected my run was that the race has become much smaller over the years. This meant fewer rabbits to chase when the time came.
What would you do differently?:

On the run, I was extremely focused on running by heart rate. I need to take other metrics into consideration on the run and do a better job of adjusting my race plan on the course. I feel that I could have had a faster run. I also need to move out of data collection mode with my Styd power meter and actually use it more.
Post race
What limited your ability to perform faster:

Race day execution, especially on the run.

Between my slower than 2017 and 2018 run and my less than optimal transitions, I did my beat last year. My swim and bike were relatively unchanged. from 2017 and 2018. That being said, I did complete the bike course faster in my pre-power meter days which I find interesting.

Event comments:

Sad to see the registrations down for the half distance event so much over the years

528 in 2014 (sold out, inaugural year, Oly same day)
609 in 2015
357 in 2016
317 in 2017
234 in 2018
207 in 2019

That being said, I have no problem with small races. I really enjoyed AtomicMan when I did that and there were only 78 participants in that event. I guess I just think of Lake Logan as having 500+ people when in reality, it is much smaller..

Profile Album

Last updated: 2019-02-05 12:00 AM
00:50:35 | 2112 yards | 02m 24s / 100yards
Age Group: 10/14
Overall: 180/207
Start type: Deep Water Plus: Waves
Water temp: 68F / 20C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 05:01
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:23:51 | 56 miles | 16.48 mile/hr
Age Group: 7/14
Overall: 128/207
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:24
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:22:01 | 13.1 miles | 10m 50s  min/mile
Age Group: 3/14
Overall: 103/207
Performance: Below average
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks?
Post race activities: Average
Race evaluation [1-5]