White Lake Half II - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
93F / 34C
Sunny
Total Time = 5h 43m 1s
Overall Rank = 94/270
Age Group = M30-34
Age Group Rank = 21/42
Pre-race routine:

Wake up. Eat PB&J. Setup transition and get timing chip. Walk around a bit.
Event warmup:

Put on wetsuit and swim around to warmup.
Swim
  • 31m 57s
  • 2112 yards
  • 01m 31s / 100 yards
Comments:

Felt really good about this swim, especially since I did not perform well in my last race on the swim. Glad to maintain a sub 1:30/100m pace for a 2000.
What would you do differently?:

Nothing.
Transition 1
  • 02m
Comments:

Slow and steady. Tried to be calm and work through it methodically since a couple extra seconds wouldn't kill the race for this distance, but forgetting something could.
What would you do differently?:

Not much
Bike
  • 2h 51m 29s
  • 56 miles
  • 19.59 mile/hr
Comments:

Good ride overall. The first 40 felt strong, but I could feel the couple hours in aero and the wind starting to sap the energy at that point. Pleased with being able to keep the ride almost at 20mph in the conditions. The average HR about says it all. Didn't push too hard because I pushed too much at Steelhead on the bike and lost it on the run.
What would you do differently?:

Put in more miles on the bike to keep getting stronger.
Transition 2
  • 02m 38s
Comments:

Took a little extra time here as well since I was a little stiff getting off the bike. Took the time to get the shoes on and walk out the legs leaving transition. Pretty average, but not bad.
What would you do differently?:

I guess try to stretch the legs out a little more on the bike so I didn't need to in transition.
Run
  • 2h 15m
  • 13.1 miles
  • 10m 19s  min/mile
Comments:

Holy cow was it hot. The mercury was hitting 93 by the time we got to the run and with no heat training in ATL, this was tough. Almost puked during the first mile. Guess my body was ready to run yet. Just walked it for a couple minutes to get it under control and cool down. After about mile 3 I had a pattern. Stop, cool down and drink at the water stops and walk while drinking, then run the rest of the mile. Running pace was around 8:30s while going, it was the stopping that killed the time, but I wouldn't have finished without it. It was a pretty ugly scene out there with people puking and walking all over the place. Happy with this performance considering the conditions.
What would you do differently?:

Find another way to keep cool, or do a little rain dance to bring in some shade and rain.
Post race
Warm down:

Food, check results, stretch, and then a shower in the room.

What limited your ability to perform faster:

Heat and wind. Was trained for a cool race, but oh well.

Event comments:

Good race. Well organized and nice course.




Last updated: 2009-02-12 12:00 AM
Swimming
00:31:57 | 2112 yards | 01m 31s / 100yards
Age Group: 10/42
Overall: 28/270
Performance: Good
Avg HR 164 - Time includes waiting in line to get climb up the ladder out of the water, (only two people in front of me, so not that long of a wait), and a pretty long run down the dock and around the building. Out of water time was around 30:30 when I remembered to look at the watch which is about 1:23s!
Suit: Xterra Sleeveless
Course: Clockwise triangle from the end of one dock to the other. About 500 out, 1000 across, and 500 back in.
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Average
T1
Time: 02:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:51:29 | 56 miles | 19.59 mile/hr
Age Group: 22/42
Overall: 118/270
Performance: Good
Avg HR - 152 Kept the bike and HR under control to try to save something for the run. It was really hard to keep pushing on the bike though because there were 15-20 mph head and crosswinds throughout the race. Temp started to climb about halfway through the bike, but the wind helped in that respect.
Wind: Headwind with gusts
Course: Large loop - almost completely flat. Almost like a trainer ride. Had to stay in aero the whole ride because it was so flat and the wind would knock you in the face if you sat up.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 02:38
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:15:00 | 13.1 miles | 10m 19s  min/mile
Age Group: 21/42
Overall: 100/270
Performance: Average
Avg HR - 153 - Not pushing it too hard. Really just trying to keep cool and prevent overheating.
Course: Out and back around the lake. NOOOO SHADE - ANYWHERE!!! And it was hot! Pretty nice run though since you could see the lake and there were water stops every mile.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4