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Inside Out Sports White Lake International featuring Club Wars 2009 - Triathlon

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White Lake, North Carolina
United States
Set Up Events
85F / 29C
Total Time = 2h 49m 24s
Overall Rank = 4th (F/33 (F)
Age Group = 30-34
Age Group Rank = 2/5
Pre-race routine:

Got up around 6am this morning. We were staying in a cottage just a few mintues down the road from the race start so no need to rush today. Had a bowl of Honey Nut Cheerios with 1/2 banana. Gathered my gear and rode my bike over to the race start with Jay and Christine
Event warmup:

Ran around for a little real 'warm up' though.
  • 33m 35s
  • 1500 meters
  • 02m 14s / 100 meters

Woohoo...this was a great swim for me. There was a very small field today. We started in two waves (male/female). Swimming is not usually my strong sport and I am normally a middle of the pack to the end of the pack swimmer but today things just seemed to be coming together. I ended up 8th out the water out of 33 in my wave! I was super excited. I needed that!
What would you do differently?:

Nothing...the swim was probably one of my better ones in a race!
Transition 1
  • 02m 4s

From the water to the transition zone is a bit long...I had a good run out of the water. I took a little longer in transition than I had hoped but I had a little trouble getting out of my wetsuit.

When I went to mount my bike my foot slipped and I missed the clip. I ended up slamming my 'precious bike parts' on the bar of my bike! was painful!
What would you do differently?:

Take my time and carefully clip my foot into my bike before trying to take off. I was in a rush b/c I felt like I had lost time trying to get my wetsuit off.
  • 1h 27m 2s
  • 27.96 miles
  • 19.28 mile/hr

I was pretty happy with my bike time despite the pain I was feeling during the entire thing. Due to my 'mounting' incident I had a hard time being in the aeroposition so I rode mostly sitting up. My legs felt good which I was pleased with since Scott and I had rode our bikes yesterday from Wrightsville Beach up to White Lake (61 miles). It was good IM training!
What would you do differently?:

Ride if aero IF I could have!
Transition 2
  • 01m 27s

Not a bad transition but again could have been faster. I took my helmet off and put on my shoes. Before the race I had a brilliant idea to open my protein bar so that in transition I could just grab a bite. It was such a great bar was covered with ants! Luckily I had a bag of Sports Beans to eat!
What would you do differently?:

Keep all food covered and unopened to avoid having the ants steal my nutrition.
  • 45m 18s
  • 6.21 miles
  • 07m 17s  min/mile

I felt ok on the run. I think I could have a gone a bit harder but overall I was pleased with my time!
Post race
Warm down:

I was need to 'warm down'

What limited your ability to perform faster:

??? Maybe the 60 miles I had done on the bike the day before???

Event comments:

Great race weekend! This was my International distance and definately one I enjoyed! The distance is good...short enough that you can race it but long enough to challenge you!

Last updated: 2009-09-11 12:00 AM
00:33:35 | 1500 meters | 02m 14s / 100meters
Age Group: 2/5
Overall: 8/33 (F)
Performance: Good
Suit: Wet Suit Legal! Woohoo!
Course: Rectangle course, OWS in White Lake which is clean and clear!
Start type: Deep Water Plus: Waves
Water temp: 74F / 23C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 02:04
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:27:02 | 27.96 miles | 19.28 mile/hr
Age Group: 2/5
Overall: 6/33 (F)
Performance: Good
Wind: Some
Course: Lollipop shape loop (around the lake and then some parts of the White Lake Half course). The course is pretty flat!
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:27
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:45:18 | 06.21 miles | 07m 17s  min/mile
Age Group: 1/5
Overall: 3/33 (F)
Performance: Average
Course: Out and back on a flat course!
Keeping cool Average Drinking Just right
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

2009-09-13 10:26 PM

Extreme Veteran
Wilmington, NC
Subject: Inside Out Sports White Lake International featuring Club Wars 2009
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