White Lake Half IM

Forum guidelines BT super discount
General Discussion Race Reports! » White Lake Half IM Rss Feed  
Moderators: k9car363, alicefoeller Reply

White Lake Half IM - Triathlon1/2 Ironman


View Member's Race Log
White Lake, NC
United States
Setup inc.
77F / 25C
Sunny
 		Total Time = 6h 46m 52s
Overall Rank = 379/700
Age Group = 20-24
Age Group Rank = 0/
Pre-race routine:

lots of carbs the night before.. Bananna pancakes ands tons of water.
Event warmup:

slow swim and lots of stretching
Swim
  • 51m 3s
  • 2112 yards
  • 02m 25s / 100 yards
Comments:

This was a great swim leg. I checked up a little, I know I could have swan a lot faster.
What would you do differently?:

Swim at a lot faster of a rate
Transition 1
  • 00m
Comments:

I had a very long way from the back of the transition point to the start of the run.
What would you do differently?:

lube the wetsuit.
Bike
  • 2h 51m 37s
  • 56 miles
  • 19.58 mile/hr
Comments:

I started way too hard averageing 23-24 mph. My bike computer seemed to go insane so I had to beg others for the rate. towards the end of the leg I let up a lot. I did NOT eat properly on this segment and that proved to e my demise.
What would you do differently?:

Eat properly on the bike and ensure my computer works before the race start.
Transition 2
  • 00m
Comments:

The guys at the race seemed to have screwed this part up. The transitoions didnt get recorded
Run
  • 3h 04m 13s
  • 13.2 miles
  • 13m 58s  min/mile
Comments:

By this portions my heat injury kicked in. I believed I had heat exhuastion mainly becuase of my nutrition(or lack thereof) on the bike segment.
What would you do differently?:

Do as Joe Montanna says and "Save something for the fourth quarter."
Post race
Warm down:

I sat in the aide station under a cold fan and begged to die...ok I didnt beg to die but I was HURTING!

What limited your ability to perform faster:

Definatley nutrition!! NOTE TO SELF and all who read this.

WHEN DOING A HALF IRONMAN:

Eat some solid food. Make sure your caloric intake is eaqual or great to that of you rate of caloric burn. (yea I just learned that)
Also start off a lot slower.

Event comments:

this was an overall Awesome race i will have to travel great distances in the next years in order to make it to this race again but it will be worth every bit!!


Profile Album


Last updated: 2004-05-12 12:00 AM
Swimming
00:51:03 | 2112 yards | 02m 25s / 100yards
Age Group: 0/
Overall: 0/700
Performance: Average
Suit: Orca Speed suit
Course: Smooth flat course with no current. Rectangle shaped course with crystal clear water.
Start type: Wade Plus:
Water temp: 77F / 25C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Below average
T1
Time: 00:00
Performance: Good
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? Yes Run with bike: No
Jump on bike: Yes
Getting up to speed: Average
Biking
02:51:37 | 56 miles | 19.58 mile/hr
Age Group: 0/
Overall: 286/700
Performance: Average
wow. this is a long course!!
Wind: Little
Course: the course was a VERY big loop. I enjoyed the constant change in scenery. The blacktop got a little hot and Im lucky i didnt join the many other witha flat tire.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Average Hills: Good
Race pace: Too hard Drinks: Not enough
T2
Time: 00:00
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
03:04:13 | 13.2 miles | 13m 58s  min/mile
Age Group: 0/
Overall: 406/700
Performance: Bad
I was hurt
Course: this was a frustrating 2 lap course. Lots of aid stations and great volunteers
Keeping cool Bad Drinking Not enough
Post race
Weight change: %??
Overall: Bad
Mental exertion [1-5] 3
Physical exertion [1-5] 5
Good race? No
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] 4

{postbutton}
2004-05-12 9:39 PM


15

Subject: White Lake Half IM

2004-05-12 10:12 PM
in reply to: #24609

User image

Expert
1164
10001002525
New Port Richey
Subject: RE: White Lake Half IM
Good job, Learn from the mistakes you made and enjoy your next race.
2004-05-12 11:31 PM
in reply to: #24609

User image

Veteran
267
1001002525
Southern Ohio
Subject: RE: White Lake Half IM
You did good! Sounds like this was a good learning experience, Keep it up.
2004-05-13 3:36 PM
in reply to: #24609

User image

Regular
133
10025
Seattle
Subject: RE: White Lake Half IM
Congrats on finishing! Sounds like you toughed it out on a difficult day. Great race description.

Nutrition is very tough on the longer events, especially when it gets hot. I really messed up my nutrition in my first IM (Great Floridian, 90 degrees), so I can sympathize.

Funny that you say you want more solid food - I found that it was the solid food (stuffed my face with PB&J in T1) that did me in - but to each his own. Definitely test as many things as you can during your long trainig days. I'm trying Perpetuem - an all-liquid diet - for my IM next week, and I'll let you know how it goes.

As for eating more than your caloric burn, be careful with this. Again, you should experiment. But at half-IM pace, it's pretty tough to digest more than 300-400 calories per hour. I'm planning on 2000 calories for a 6-hour bike ride. The key is do ingest enough that you can keep the calorie debt (ie, burning 500 cal and ingesting 300) from getting so large that you bonk...

Good luck!
-Rich
2004-05-17 1:10 PM
in reply to: #24609

User image

Master
1902
1000500100100100100
Berkeley, CA
Subject: RE: White Lake Half IM
Thanks for the RR! Even though you were hurting, you finished!! That's really awesome! I'm looking forward to my first 1/2 IM in August, and have been practicing eating according to my watch. Every 15 minutes I drink 2 oz. of protein fortified sports drink. Plus gels every 45 minutes. It has really helped me.

Congrats!!

Dana
General Discussion-> Race Reports!
{postbutton}
General Discussion Race Reports! » White Lake Half IM Rss Feed