White Lake Half - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
78F / 26C
Overcast
Total Time = 5h 52m 15s
Overall Rank = 37/153
Age Group = w40-44
Age Group Rank = 9/31
Pre-race routine:

Didn't sleep much the night before so I was laying in bed waiting to get up at 4am. Got up, ate a mini-bagel w/ peanut butter and got a coffee to go from the hotel. Arrived at the race site a little after 5am. Got all the gear set up and waited for my 7:30 start.
Swim
  • 37m
  • 2112 yards
  • 01m 45s / 100 yards
Comments:

Felt pretty good on the swim. I tried to stay with lead group of swimmers in my wave but I was never able to get any good drafts. I might try a sleeveless wetsuit next time b/c the sleeves on my full suit were taking on water and felt heavy. Otherwise it was fine but it felt like it went on FOREVER! I just knew I had been swimming for 45 minutes!

I got to the wall in just over 35:00.
What would you do differently?:

As mentioned use a sleeveless wetsuit or skip the wetsuit all together.
Transition 1
  • 02m 25s
Comments:

Uneventful. Suit momentarily stuck on heels, as usual, but no big deal. Happy to be out of the water and on to the bike!
Bike
  • 2h 49m 20s
  • 56 miles
  • 19.84 mile/hr
Comments:

Really enjoyed this ride. It was very windy out there but I just tucked down as small as I could and rode. My back tighten up pretty good between miles 15 & 30 but then it settled down. I did have to have a few posture breaks. This is something I never had to do on my road bike w/ aero bars.

I had planned to keep my power b/n 135 & 140 for the duration but that felt too hard that day. I have a new tri bike and I don't think I'm quite use to it yet. This was my longest ride on this bike. When I tried to increase my power my cadence would fall so I opted for a lower power with a higher cadence. I felt like I was flying out there and I passed ALOT of people.

I had 3 20oz bottles of Infinit for the ride. I spilled a good bit of one bottle but drank all the rest. I also think I might have only put one scoop in one bottle b/c it tasted very weak. So, between the spilled bottle and the weak bottle I missed a lot of calories.
What would you do differently?:

Get more saddle time on the new tri bike. Take in more fluids on the bike.
Transition 2
  • 01m 14s
Comments:

Ran into t2, racked my bike, grabbed my race belt, visor and garmin and took off. I felt great! Was happy to see keyone and her husband there cheering me one. Hubby yelled that was 1st or 2nd in my age group. (that wouldn't last long...lol!)
What would you do differently?:

Nothing. Good transition.
Run
  • 2h 20m 18s
  • 13.1 miles
  • 10m 43s  min/mile
Comments:

Felt pretty good through the first 3 miles then the wheels started wobbling and by the turn around (6.5 miles) they fell off. My legs were seizing up and I had a horrible knot in my left hamstring that was radiating up to my hip. I was so nauseous that I only took 1.5 hammer gels the whole run and, to make matters worse, there was no water at miles 8 & 9. By mile 10 I was ready to knock on someone's door and call my husband to come pick me up. He would have told me HTFU anyway...so I just continued on. I shed a few tears at mile 11 and gimped my way home. A girl in my age group passed me in the last mile but when she slowed to walk I mustered up just enough energy to pass her and ran all the way to the finish. Of course, I forgot to turn my race number around, got a 2 minute penalty so she ended up beating me anyway!!! aargh!
What would you do differently?:

Wow. Where do I begin...

1.) Drink more. It was a hot day but I only took in approx 50 oz of fluids on the bike. Didn't pee the entire race (or for 2 hours after).

2.) More nutrition. Lost half of one bottle and think I mixed the other wrong. Was too nauseous to take gels on the run as planned. Total calories for race approx. 700.

3.) More time on the tri bike. Muscles not quite adapted to new position.
Post race
Warm down:

Crossed the finish line and stumbled over to the nearest tree for support. Was having a hard time breathing but after a few moments it passed and I was okay. Husband and tzmitch found me but it was a few minutes before I could gather myself enough to have a conversation. Eventually wandered back to the lake to soak my legs. That felt great.

What limited your ability to perform faster:

Hydration, nutrition, tri bike fitness.

Event comments:

This was my 2nd HIM and my first attempt in the wind and heat of White Lake. I'll know better what to expect next year and , hopefully, won't make the same mistakes again!

Race time: 5:50:15 (plus 2:00 penalty...argh!)




Last updated: 2009-01-08 12:00 AM
Swimming
00:37:00 | 2112 yards | 01m 45s / 100yards
Age Group: 4/31
Overall: 31/153
Performance: Good
Suit: Zoot Zenith
Course: Trianglular
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:25
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
02:49:20 | 56 miles | 19.84 mile/hr
Age Group: 1/31
Overall: 11/153
Performance: Good
NP: 131
Wind: Strong with gusts
Course: Rural loop with a short out-and-back section
Road: Rough Dry Cadence: 88
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Not enough
T2
Time: 01:14
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
02:20:18 | 13.1 miles | 10m 43s  min/mile
Age Group: 14/31
Overall: 79/153
Performance: Bad
1 08m 43s 1.00 miles 08m 43s /mile 2 09m 03s 1.00 miles 09m 03s /mile 3 09m 30s 1.00 miles 09m 30s /mile 4 10m 05s 1.00 miles 10m 05s /mile 5 09m 52s 1.00 miles 09m 52s /mile 6 10m 12s 1.00 miles 10m 12s /mile 7 10m 59s 1.00 miles 10m 59s /mile 8 11m 37s 1.00 miles 11m 37s /mile 9 11m 46s 1.00 miles 11m 46s /mile 10 12m 00s 1.00 miles 12m /mile 11 13m 39s 1.00 miles 13m 39s /mile 12 12m 30s 1.00 miles 12m 30s /mile 13 10m 41s 1.00 miles 10m 41s /mile
Course: Flat out and back with no shade.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5]
Physical exertion [1-5]
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