White Lake Half - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
60F / 16C
Sunny
 		Total Time = 6h 29m 13s
Overall Rank = 439/527
Age Group = M 35-39
Age Group Rank = 94/104
Pre-race routine:

Eat banana, bar, bagel, gel 22oz water at 4:45am - never felt to good at all, lay back down to rest until 6:00
Event warmup:

Ride to race site
Swim
  • 42m 20s
  • 2112 yards
  • 02m / 100 yards
Comments:

Swim was a little slow, suit did not feel great
What would you do differently?:

Better sighting, warm up on the swim, different wetsuit?
Transition 1
  • 03m 30s
Comments:

Wrestled with wetsuit all the way to bike rack - long run to transition
What would you do differently?:

Practice taking off suit
Bike
  • 2h 55m 41s
  • 56 miles
  • 19.13 mile/hr
Comments:

Went too hard from miles 12-34 and then ran into a harsh headwind all the rest of the way in.
What would you do differently?:

Pace through the early stages and save up for the run
Transition 2
  • 01m 1s
Comments:

Very quick - 3rd overall and 1st in age group
What would you do differently?:

nothing!
Run
  • 2h 46m 44s
  • 13.1 miles
  • 12m 44s  min/mile
Comments:

blew up on second lap, no energy
What would you do differently?:

pace bike differently, better nutrition plan and hydration plan
Post race
Warm down:

eat, ride home and wonder what went wrong

What limited your ability to perform faster:

poor nutrition, pacing, preparation

Event comments:

Great, Set-Up is top-notch




Last updated: 2007-05-17 12:00 AM
Swimming
00:42:20 | 2112 yards | 02m / 100yards
Age Group: 75/104
Overall: 348/527
Performance: Below average
Suit: Tri Short / Top Full Wetsuit
Course:
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Below average Navigation: Below average
Rounding: Average
T1
Time: 03:30
Performance: Below average
Cap removal: Below average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
02:55:41 | 56 miles | 19.13 mile/hr
Age Group: 76/104
Overall: 344/527
Performance:
Wind: Headwind
Course:
Road: Rough  Cadence: 95
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Not enough
T2
Time: 01:01
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:46:44 | 13.1 miles | 12m 44s  min/mile
Age Group: 0/104
Overall: 0/527
Performance: Bad
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
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] 5