Lake Logan Triathlon - TriathlonOlympic

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Canton, North Carolina
United States
Setup, Inc
Total Time = 2h 08m 12s
Overall Rank = 11/300
Age Group = M30-34
Age Group Rank = 2/25
Pre-race routine:

Woke up at 3:30am, drank some coffee and an Odwalla bar and drove to pick up a couple of friends so we could ride to the race together. Arrived at race site right at 6:30, with a start time of 7:30. This was a cutting it a little close for me, but I managed to be ready in time for the start. I set up my TA in record time.
Event warmup:

Not a whole lot of time, so I basically jogged around for 8-10 minutes, then headed down to the water. Probably swam 100-200 meters before the race started. Not what I would call an ideal warm-up, but I just tried to stay calm and not worry about it too much.
  • 22m 29s
  • 1640 yards
  • 01m 22s / 100 yards

This was a wave start with about 80 or so people. We started in water that was about waist deep. No problems whatsoever finding clean water to swim in. Managed to draft a little during the course of the swim, usually as people would pass me. All in all, pretty uneventful, although I think I need to spend a little more time doing long sets in the pool as I started to get bored/ready to be done with about 300 meters to go.
What would you do differently?:

Maybe race a little harder towards the middle of the swim.
Transition 1
  • 00m 46s

I had the #2 overall transition time for T1. I didn't feel like I was necessarily all that speedy, but I've done this enough that I'm at least pretty smooth. It also helps that I just wore wetsuit pants which come off with no problems at all.
What would you do differently?:

  • 64m 36s
  • 24.85 miles
  • 23.08 mile/hr

Aside from one long downhill at the beginning and then back up the same hill at the end, this course is unbelievably flat for western NC. Not counting the time running with my bike from T1 to the mount line and then sgain on the return, my bike split was about 62:45, which is an all time record for me. All of the spinervals dvd's that I've been doing must be paying off.

This represents over 4 minutes better than last year at the same race, so to say I was thrilled would be an understatement.
What would you do differently?:

A little bike warm-up may have helped me go a little harder from the start.
Transition 2
  • 00m 42s

Another fast transition. Just like they're supposed to be.
  • 39m 42s
  • 6.21 miles
  • 06m 23s  min/mile

The course is out and back with the first 3.1 miles all uphill and the last 3.1 all downhill. The grade is never terrible, but you always know you're going up (or down). I was pretty delerious by the time I got to the turnaround, but managed to hold it together on the way back.

My goal was to break 40, so again, more than thrilled with the results. This is the first time I've broken 40 in an oly 10K.
What would you do differently?:

Post race
Warm down:

Waited around the finish for my two buddies to finish, stretched, walked around.

What limited your ability to perform faster:

Nothing at all, except maybe a lack of warm-up. Even so, I'm not sure I would have been any faster. This is a huge PR for me and probably faster than I ever thought I could go. If I had to retire from triathlons tomorrow, I could do so feeling pretty good.

Event comments:

If you've never done a Setup Events race I highly recommend them. They put on flawless races with great post-race food and prompt awards. I couldn't ask for anything more.

Last updated: 2007-08-08 12:00 AM
00:22:29 | 1640 yards | 01m 22s / 100yards
Age Group: 3/25
Overall: 21/300
Performance: Good
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current:
200M Perf. Good Remainder: Good
Breathing: Drafting:
Waves: Navigation:
Time: 00:46
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:64:36 | 24.85 miles | 23.08 mile/hr
Age Group: 4/25
Overall: 28/300
Performance: Good
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 00:42
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:39:42 | 06.21 miles | 06m 23s  min/mile
Age Group: 4/25
Overall: 12/300
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
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