White Lake Sprint Triathlon - TriathlonSprint

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White Lake, North Carolina
United States
Set-up Inc.
65F / 18C
Total Time = 1h 41m 7s
Overall Rank = 275/342
Age Group = 30-34
Age Group Rank = 34/36
Pre-race routine:

Day before:
Drove up at 11:30 am from Apex Cycling Spoken Here with Bill (fgump) and Paul. Even though it was 3 of us, we were carrying 4 bikes down because KevinSt was joining us later that afternoon.
Got up to Clinton. Have lunch at Ruby Tuesday's. (There's really not much else there beyond that and Subway's). 2 mini hamburgers and fries and some veggies from the salad bar.
Went down to the race site. Walked around a little bit to get a feel for the area. The last athletes were coming in.
Then we did our day before warmups.
Went in the water for about 20 minutes with our wetsuits. In the afternoon it was CHOPPY. I remember being so glad I was doing this to get used to my wetsuit, and the waves and the cold water.
Next went for a bike ride. Well, riding with Paul and Bill is humbling. Those guys motor... and were averaging between 19 and 22 which is faster than I normally average. They could have been going faster I know so I was thankful for that! I hung on for most of the time and near the end I dropped off a little. Not too much, I ended up being more on the 18-19 side of things. We ended up doing one loop of the course, 7 miles in about 20 minutes I think.

Finally we go for a little 10 minute run. We then walked another 1/3rd of the run course as well.

All in all, I ended this time feeling like I knew the course pretty well.

At this point it was around 4:45 and packet pickup was at around 6, so we waited around until a line started to form around 5:45 and got in it. At that point, the rest of the crew arrived.

Night before:
Weather was terrible. Windy and rainy. We were all starting to worry a little about the race whose forecast called for thunderstorms.
Eat at Ruby Tuesday's in Clinton, NC with the gang (Chris, Perry, KevinSc, KevinSt, Paul, Bill fgump). Try not to eat anything crazy. Settled on chicken and broccoli pasta with cheese, and water. Some folks had a beer but I just thought it might be bad karma :-) Of course they finish ahead of me so beer might be a "race booster pack". Maybe Miller needs to change their marketing.
Pack bags properly for the race day.
Let wetsuit drip dry from the night before.
Take shower at night.
Wake up at 5am.
Have standard 2 hardboiled eggs and 2 banana breakast. I swear I eat this for breakfast almost every day of my life. Hey don't change anything on race day right? Approx 16oz water. Had some Premium Insurance Caps too.
One the way out the door, grab a small coffee. Hey I need caffeeine right?
At this point, weather was overcast and windy.
Get to the race site. Use bathroom in woods.
Walk bike to transition area and setup.
After setting up transition area, went to pick up timing chip. Glanced at the water and tried not to notice the white caps. Complained to Kevin about it a little :)
Then went and got body-marked.

Event warmup:

Around 7am Go out for 7 min run. Slow pace first 5 minutes, then a quick pick-up to get the blood moving.
Bike for around 6-8 mins. Went through all the gears. Did a quick sprint for 50 yards to get my body warmed up.
Run for about 5-10 minutes up to the front of the neighborhood.
Now it was around 7:45, 20 minutes before game time.
At this point I was feeling a little time crunched so I motivated to make sure I had enough time to get my wetsuit on properly. At 7:55 I walked over to the water, got in and did a couple of strokes here and there. Not much of a swim warmup but I was in the water with several minutes to spare.

  • 20m 23s
  • 750 meters
  • 02m 43s / 100 meters

I didn't wear my watch on the swim because I was worried about it making it harder to get my wetsuit off.
Was breathing fairly well the whole time. Breathed on left sometime, on right other times, and bilateral other times. It really helps to be able to do this as it breaks up the swim a little.
Dock was slippery. The nice thing
What would you do differently?:

I don't think I need to worry about my watch catching on my wetsuit. I had half of my wetsuit off BEFORE I left the water. This made it a breeze!!
I didn't have to pull it off while running.

I think I should have pushed myself harder on the swim. I think I was worried about tiring out. I was trying to concentrate and not tire myself out for the rest of the race.

Transition 1
  • 03m 21s

Cramped up pulling off wetsuit. Took a while to do that and identify what the heck I was doing. At least I wasn't dizzy.

Very hard for me to say "average" "below average" or whatever since this is my second tri!
What would you do differently?:

Get wetsuit off faster.
Start "internal timer".
  • 46m 31s
  • 14 miles
  • 18.06 mile/hr

I laughed somewhat while being passed by elites. Just listening to the noises I could always tell: "Whirrr. whirrr. Whirrr. "
Only passed 4 people on the whole bike ride, regardless of age group. I swear one kid was 13! I knew that wasn't a good sign.

Averaging 18 was good for me but wanted to go faster. I didn't get into the large chain ring at all because I didn't feel like I could push it. I was trying to keep my cadence up.
What would you do differently?:

Go faster!
Transition 2
  • 02m 24s

It took me an extra 20 seconds to find my watch because I wanted it on the run.
What would you do differently?:

Lay out my watch in a conspicuous place. Try the biking with feet on tops of shoes trick.
  • 28m 30s
  • 3.11 miles
  • 09m 10s  min/mile

Expected an aid station at the turnaround. Confused there wasn't one.
I was breathing pretty heavy most of the run.
I hit the turnaround at around 15:30 I believe.
Being that at the end my watch said 28:41, I was happy to negative split that much. Makes me wonder if I could have gone even faster. NOw that I see my real time was 28:30, that is even cooler!

Incredible that I almost made 9 minutes. That is a _HUGE_ improvement for me and a PR for any sort of run. For me, that's not many runs. I did a 5k last year in 33:06. Triangle Triathlon last year's run was 32:09. This race 28:30. I somewhat still can't believe it, even though my age group rank is so low.
What would you do differently?:

Run even harder. I'm not sure I've yet found my run limits yet.
Post race
Warm down:

Not too much. I was pretty tired. Looked up to get my time and couldn't see the board.

Walked into the mess hall area, grabbed some powerade, cookies, and a couple of other things. Back outside, got some red beans and rice!! Pretty cool...

What limited your ability to perform faster:

Endurance continues to be my main limiter in all sports. Makes it so that I feel uncomfortable pushing the pace too much. Part of that is me still getting comfortable racing.
I'm going to do an LT test soon based on the test description available on this site.

Event comments:

My second triathlon ever! Run is improving greatly, a PR for me.
I had such a blast at the event... It's amazing that just about a year ago I hardly exercised really at all during my life. ... Now I'm looking forward to my third triathlon, which will be Triangle again.

Last updated: 2007-04-28 12:00 AM
00:20:23 | 750 meters | 02m 43s / 100meters
Age Group: 32/36
Overall: 36/342
Performance: Average
Suit: Orca Speedsuit, Full Sleeves
Course: Triangle-type course. Out against wind from one pier, then cross, then back to another pier.
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Bad
Waves: Average Navigation: Below average
Rounding: Below average
Time: 03:21
Performance: Bad
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:46:31 | 14 miles | 18.06 mile/hr
Age Group: 32/36
Overall: 36/342
Performance: Average
My watch said around 40 minutes I think.
Wind: Strong with gusts
Course: 2 loop course.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:24
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
00:28:30 | 03.11 miles | 09m 10s  min/mile
Age Group: 33/36
Overall: 36/342
Performance: Good
My watch said 28:41.
Course: Out and back through a neighborhood.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 5