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White Lake Half - Triathlon

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White Lake, North Carolina
United States
Set-Up, Inc.
80F / 27C
Total Time = 6h 24m 52s
Overall Rank = 391/570
Age Group = Masters Clyde
Age Group Rank = 11/24
Pre-race routine:

Five weeks out, I landed on my back with a case of bronchitis like I have never had before, a couple of rounds of antibiotics and steroide (Prednisone) took the place of my "peaking" training phase. I knew I was in for a long day, and made up my mind to simply plan on finishing the race.
Up at 4:00, drive to rqce site in the dark. I had staged my bike the night before, and covered it with a tarp. I was glad for the covering, as the other pre-staged bikes were soaking wet. Twitched a bit getting transition set up.
Event warmup:

No warm-up to speak of except swimming a few strokes before the start.
  • 44m 4s
  • 2112 yards
  • 02m 05s / 100 yards

I got a little witchy at the beginning of the swim start, got kicked and elbowed a few times, and was having trouble sighting. Finally got myself settled down into a reasonable pace. I was amining for a leisurely swim, knowing that I was going to have a long day ahead of me. I just wanted to come out of the water relaxed and uncooked. I accomplished that. Goal one=accomplished.
What would you do differently?:

I *might* have been able to crank out a little faster swim. Certainly I have done better in practice, but I was trying to keep as much in reserve as I could. My time was only one minute slower than the first time I did this race...with no sickness in the mix.
Transition 1
  • 03m 13s

Transition one was farily smooth. I was not trying to set any records, rather, I just wanted to make sure I was setting myself up well for the rest of the day. My T1 last time was about 4:32 minutes or more, so this was a significant improvement.
  • 2h 59m
  • 56 miles
  • 18.77 mile/hr

The first 10 miles or so of the bike course went veery well, I was cranking out a consistent 21-23mph and my heart rate was right whee I wanted it to be,just below my LT, Life was looking good.
Then came the turn onto route 210. we rounded the corner, and the headwind slammed the door in our faces. It was justing up to about 25 mph, and staying steady at 10-15 between the gusts. Much hurting ensued. I blew the waterbottle hand-up at mile 18, and had to ration my water for the next 16 miles, but I had gatorade in reserve, and did not panic. My goal was to finish my whole flask of Hammergel on the bike. I just about managed that. My shoulders started to get a little tired of being on the aerobars for nearly 3 hours, and I rode the last few miles spending a good bit of time on the bullhorns, and trying to stretch my legs.
Transition 2
  • 02m 24s

Fairly leisurely transition. Took 800mg of ibuprophen. That turned out to have been a good idea. Ended up with a little sand in my shoes.
  • 2h 36m
  • 13.1 miles
  • 11m 55s  min/mile

I just tried to keep my heart rate under control. When I hit 178, I started walking until it dropped below 168. I also made little deals with myself to keep the walk/run ration failry low. At one point I slammed two cups of Heed at the same time. My bloated belly told me that was a mistake, but a giant belch fixed that little problem in about 10 minutes. I am sure the nice lady who was next to me at the time was appaled, but so, be it.
Post race
Warm down:

To warm down, I stood in the lake for a whle and cooled my legs down.

Profile Album

Last updated: 2008-02-17 12:00 AM
00:44:04 | 2112 yards | 02m 05s / 100yards
Age Group: 0/24
Overall: 0/570
Performance: Average
Suit: Ironman instinct
Course: The course is sort of triangular, reasonably well-marked, and the water was glassy calm. The wind was going to come into play later in the day, in a big way.
Start type: Plus:
Water temp: 71F / 22C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:13
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:59:00 | 56 miles | 18.77 mile/hr
Age Group: 9/24
Overall: 0/570
Wind: Headwind with gusts
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:24
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:36:00 | 13.1 miles | 11m 55s  min/mile
Age Group: 0/24
Overall: 0/570
Course: It's a flat two-lap course.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2008-05-05 8:51 AM

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Subject: White Lake Half

2008-05-05 11:53 AM
in reply to: #1381700

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Subject: RE: White Lake Half

Great job! Congratulations!


2008-05-05 11:57 AM
in reply to: #1381700

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Subject: RE: White Lake Half
Nicely done!! I've never heard of doing bronchitis in a peak period before, but your bike split was so fast (especially considering the conditions) that I might give it a shot next time! Congrats.
2008-05-05 12:17 PM
in reply to: #1382252

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Two seat rocket plane
Subject: RE: White Lake Half

disco_superfly - 2008-05-05 11:57 AM Nicely done!! I've never heard of doing bronchitis in a peak period before, but your bike split was so fast (especially considering the conditions) that I might give it a shot next time! Congrats.

Your first post, even......(I'm honored...fer real)


2008-05-05 6:46 PM
in reply to: #1381700

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