South Carolina Half - Triathlon1/2 Ironman

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Greenwood, South Carolina
United States
Total Time = 6h 12m 2s
Overall Rank = /
Age Group = Clydesdale
Age Group Rank = 11/17
Pre-race routine:

Woke up at a perky 3:00AM and remained awake until the alarm went off at 4:45AM. Very enjoyable. Ate some yogurt, packed up and headed w/ bike, etc. for the car. Lots of activity in the parking lot as racers were up and loading gear, friends and family into vehicles. We headed the 25 mins. to the race site and found a parking spot. Grabbed gear and made way in the dark to the other side of the park where transition was located. Note to self, get one of those funky adventure racer headlamps. Ate a Cliff bar while setting up T. Met up with friends from ATL and socialized. It was great to see everyone. Clearly not eating enough here.
Event warmup:

No warmup which I think was a mistake of sorts. I walked with some friends to the other side of the park. This was a point-to-point swim so we were directed to the other side where "there were plenty more porta-johns". By this I think they mean four, which was more than over at transition (which was two). Line forms to the right and it was stacked up. Soon, race personnel were combing the line informing us that we were nearing the start. You think?
  • 46m 29s
  • 2112 yards
  • 02m 12s / 100 yards

While I didn't warm up I did sneak in at some stairs and get wet. Water was warm and I had consciously elected not to wear the wetsuit for this race. It was an absolutely beautiful sunrise and the crowd was excited. I swam for about 100+ yds feeling relaxed and hopeful and then I got anxious. This is where a warm-up is so critical for me. After another 100 or so, I settled down and headed for the first turn. My non-fog goggles started to fog which was making navigation problematic. How hard is it to engineer some goggles that stay clear. This is only the second time I've used them. (First time, no problem} I try spit, defogger, spit + defogger, defogger + spit. Maybe some crushed up Cliff shots? I swam better on the backstretch and concentrated on my stroke. Navigation was frutstrating. I was swimming straighter but not trusting it. Luckily the sun was now behind us. Turned and headed to the boat ramp.
What would you do differently?:

Warm-up. Continue to practice. My stroke is getting better. This is my second HIM and I beat my first HIM swim by six minutes so o.k. My goal was 40 min. Still an unsatisfied tri swimmer. :(
Transition 1
  • 01m 32s

Good T1. Waited a moment to review my setup which might have cost me a few seconds. That uphill run to the mount line was a bit of a chug in bike shoes. Heard my cheering section but didn't see them.
What would you do differently?:

Not much. I didn't suit up to save t-time. Happy with performance here.
  • 3h 05m 20s
  • 56 miles
  • 18.13 mile/hr

Good news here was that I exceeded my first HIM bike by almost a full mph. Roads were shaky. Wind picked up after the halfway point and made some of the going tough. There was about 15 miles where I didn't pass or was passed but just rode alone. Like a tri was mean't to be. Extra: Saw a lot of drafting going on. At one point I was stuck behind a group of about 8 or 9 riders that were drafting and blocking! It took me several miles before I found terrain agreeable enough to overtake all of them at once. Until then I was forced to remain back the designated distance.
What would you do differently?:

Eat way more. Eat more often. Drink more regardless of what the weather feels like. Even if I have to force it down. I pay the price later for not being regimented in hydration and fueling practices here on the bike.
Transition 2
  • 01m 4s

Took a little more time here than for an Oly. Took off gloves (which I would normally not wear on any shorter distance) and put gels in my tri suit. Ran the uphill to the exit putting my race number belt on as I went.
What would you do differently?:

  • 2h 17m 39s
  • 13.1 miles
  • 10m 31s  min/mile

Well, while I had enough time left to make my goal of sub 6 hrs, it was not meant to be this time. My run never showed up. I had a strategy of neg. HR splits broken out over 3 mile intervals. My HR was orbital from the get-go. My first lap was in an hour and I if I maintained that pace I would clear the six hour mark by around 10 minutes. I felt terrible! Around Mile 8 I had a feeling it wasn't going to happen here. Mile 9 might as well have been Mile 19. I was walking more and more frequently. I had some dizzy and light headed moments and knew that I had failed to maintain good hydration and fueling. I was trying to suck down water and Cytomax at various stations. Running in the shade was certainly a relief. My last half mile had both calves locked up. I just wanted to finish running across the line. I know that a normal 1/2 M is going to be faster than an HIM 1/2 M but I still would have liked to be @ 2 hrs or better. BTW, was that course ever going to end? Those last laps through the woods and down by the water were a real pain in the ass. Plus, nice place to put a steep the finish?
What would you do differently?:

Set up and execute proper hydration and fueling plan. I know better. I got careless and it bit me.
Post race
Warm down:

HA! My warm down consisted of a med tech tapping me on the back and asking me if I was o.k.! I asked for a chair and they started bringing me cups of G'Rade Endurance. Later after I left the tent I still felt pretty wasted. I went back to the med tent and they suggested an IV and some rest. Wow! Did that feel good. Except for the PVC pipe they used to find my vein. That IV truly works. I felt better. Downed some more G'Rade and eventually was relaxed and gearing up to leave.

What limited your ability to perform faster:

Definitely the nutrition and hydration plan (or lack of it). Even though I made this critical error, my mental and physical effort were good. I was still pumped up just didn't have the gas tank to go with that.

Event comments:

I would like another crack at this one. This was my 2nd HIM and 19 minutes faster than my first one so I did have success here. I underestimated the difficulty of this course. Wind and heat were definite factors. The lake is beautiful and while the roads are suspect, the countryside is nice. The SC people were very good hosts. Also, it was really great to have a lot of friends there racing and supporting. Deb (she was great!) and the rest were fun to see as each lap was completed. I have come to really enjoy that part of triathlons. Note for event improvement, double the entrants, double the Porta-Johns. And lose that little freaking hill 50 yds from the tape.

Last updated: 2006-09-22 12:00 AM
00:46:29 | 2112 yards | 02m 12s / 100yards
Age Group: 14/17
Overall: 0/
Performance: Average
Suit: Tri suit only
Course: Point-to-point counter-clockwise rectangle. Approx. 700 yds out, 800 over and 500 back to the boat ramp. Nice layout.
Start type: Deep Water Plus:
Water temp: 76F / 24C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
Time: 01:32
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
03:05:20 | 56 miles | 18.13 mile/hr
Age Group: 12/17
Overall: 0/
Performance: Good
Wind: Headwind
Course: Big clockwise loop (?). Who knows, I was riding my butt off.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:04
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:17:39 | 13.1 miles | 10m 31s  min/mile
Age Group: 8/17
Overall: 0/
Performance: Below average
HR through the roof. Came out of T2 screaming at 168 or better. Walked after I cleared the first 100 yds to try and get the HR down.
Course: Two trips around the same 6.5 mile loop. Very hot stretch between the two park entrances.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %1000
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4