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Lake Logan International Triathlon - TriathlonOlympic

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Canton, North Carolina
United States
Set-Up, Inc
75F / 24C
Total Time = 3h 30m 38s
Overall Rank = 258/269
Age Group = MC
Age Group Rank = 11/13
Pre-race routine:

Got up very early - stayed at a hotel in Enka, about 35 minutes away. Got up, normal stuff. Ate a cliff bar and had a gel.
Event warmup:

None really. Swam 3-4 minutes
  • 41m 33s
  • 1640 yards
  • 02m 32s / 100 yards

Did better than Enka! Swim had me stressed. Started 3 stroke breathing, got short of breath, and switched to 2 stroke. Got in a rythm. Pretty much same pace as training. Exited swim and had a pretty long run (150 yards or so) to T1. At bike HR was 138. So far so good.
What would you do differently?:

Need to sight better and swim in a straight line. Work on open water swimming - second one ever. Technique Technique Technique on the swim!
Transition 1
  • 03m 19s

Pretty good T1. Again, my goal was just to keep my head and not get stressed\heart rate up. Did pretty good.
What would you do differently?:

Nothing really. Just about what I planned.
  • 1h 26m 27s
  • 24.85 miles
  • 17.25 mile/hr

Overall, bike went well and I'm happy with my performance. Still need major improvement on climbing, which will come as I lose more weight. Dropped chain going from big-small chainring which cost me a couple of minutes. Stayed calm though.
What would you do differently?:

Practice more on hills, adjust derailleurs so chain won't drop.
Transition 2
  • 02m 10s

T2 - pretty smooth. Again, goal was just to make it as cleanly as I could, not stress, and get started on the run.
What would you do differently?:

  • 1h 17m 12s
  • 6.21 miles
  • 12m 26s  min/mile

I run slow. Need to improve this one a lot. Had some major cramps in my abdomen during the run that I think was caused by too much fluid. Had to walk several times. This run HURT.
What would you do differently?:

Not sure what I can do about the fluids. Had energy, but abdominal muscles hurt bad. Legs were not the limiter. Spend more time on core work.
Post race
Warm down:

Laid in the grass, tried not to puke. Accomplished it.

What limited your ability to perform faster:

Need to lose more weight, focus on muscular endurance, core work.

Event comments:

Perhaps the clearest lake I've had a chance to swim in. Could easily see the bottom in 15+ feet of water. Pretty cool.

Last updated: 2009-01-13 12:00 AM
00:41:33 | 1640 yards | 02m 32s / 100yards
Age Group: 12/13
Overall: 0/269
Performance: Good
Goal was just to exit the swim with a low heart rate, relax and not blow up.
Suit: 2XU SC1
Course: Clockwise leaving from dock next to bridge.
Start type: Wade Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Good Navigation: Below average
Rounding: Average
Time: 03:19
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Good
01:26:27 | 24.85 miles | 17.25 mile/hr
Age Group: 12/13
Overall: 0/269
Performance: Good
Wind: Little
Course: Hilly - much more than I anticipated based on the description. Did not drive the course ahead of time. Did well - most of the course was done on the big chain ring.
Road: Smooth  Cadence: 82
Turns: Good Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 02:10
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
01:17:12 | 06.21 miles | 12m 26s  min/mile
Age Group: 12/13
Overall: 0/269
Performance: Average
Course: Turnaround course. Mostly uphill first 3 miles, then mostly downhill.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2009-08-02 6:12 PM

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Subject: Lake Logan International Triathlon

2009-08-03 11:36 AM
in reply to: #2322698

Subject: RE: Lake Logan International Triathlon
Congrats!  I enjoyed reading your RR.  Your consistency has paid off.
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