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White Lake Half II - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
79F / 26C
Sunny
Total Time = 6h 19m 1s
Overall Rank = 150/372
Age Group = 25-29
Age Group Rank = 10/25
Pre-race routine:

Got to the event. Helped my wife set up the tent, and then walked to transition. Setup transition the way I liked it and chatted with some friends for a few minutes before heading to the water for the start.
Event warmup:

No real warm-up to speak of. I felt calm and collected and swam a few strokes in the water before the swim start. I don't feel like the lack of warmup hurt me this time.
Swim
  • 53m 3s
  • 2112 yards
  • 02m 31s / 100 yards
Comments:

I was a bit bummed that it was not wetsuit legal as that would have helped close the swimming gap a bit for me, but I was confident I could do the distance. Course seemed a bit long judging by my time and the times of some others I knew racing. Could have been the choppiness or current, I guess.
What would you do differently?:

Be a better swimmer.
Transition 1
  • 01m 54s
Comments:

I felt like I took my time here, but actually had one of the faster T1s of the AG. Everything went according to plan.
What would you do differently?:

Nothing
Bike
  • 2h 55m 30s
  • 56 miles
  • 19.15 mile/hr
Comments:

I felt good on the bike at the beginning averaging about 21 mph. At about mile 20, I realized my fatal mistake for the race, that I didn't add my endurolyte capsules to my gels as I had planned. Did the entire swim/bike with no electrolyte replacement and I started suffering on the bike at about mile 36. What I had planned on being an easy 2:50 bike so I could save some for the run, ended up being a hard 2:55 after my quads were cramping pretty badly.
What would you do differently?:

Bring electrolytes on the bike.
Transition 2
  • 03m 8s
Comments:

T2 is usually my fastest transition, but I knew I had to get some electrolytes in me quickly to have hope for the run. Luckily, I had a bottle of gatorade in my bag. I took my time getting my gear on while I sucked down half the bottle before I left transition. I ended up drinking most of the rest of it before the first aid station.
What would you do differently?:

Electrolytes again. This was a recurring theme for me, but it really did hamper nearly ever part of my race.
Run
  • 2h 25m 29s
  • 13.1 miles
  • 11m 07s  min/mile
Comments:

The lack of salts was apparent right at the beginning when I had to fight through quad cramps for most of the first mile. Took heed and water through every water stop, but I think it was too late. Calves started cramping badly every time I tried to push the pace up at all. I walked very little, but my run pace was only slightly above a walk for most of the last half of the run.
What would you do differently?:

Electrolytes
Post race
Warm down:

Jumped in White Lake afterwards and it felt like heaven.

Event comments:

Learned a hard lesson to think hard through nutrition before the race and make sure I don't forget anything. I strongly believe that I could have met my goals had I not gotten behind on my salts. It wasn't my strongest day.




Last updated: 2010-04-08 12:00 AM
Swimming
00:53:03 | 2112 yards | 02m 31s / 100yards
Age Group: 0/25
Overall: 0/372
Performance: Average
Suit: tri suit
Course:
Start type: Wade Plus: Waves
Water temp: 79F / 26C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:54
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Good
Biking
02:55:30 | 56 miles | 19.15 mile/hr
Age Group: 0/25
Overall: 0/372
Performance:
Wind: Strong with gusts
Course: Flat course, but tough headwinds at times
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 03:08
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:25:29 | 13.1 miles | 11m 07s  min/mile
Age Group: 11/25
Overall: 0/372
Performance: Bad
Course: HOT HOT HOT. So hot, no shade. Longest 13 miles of my life.
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5] 4
Physical exertion [1-5] 2
Good race? Ok
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

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2010-05-10 10:14 AM

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Subject: White Lake Half II


2010-05-10 12:56 PM
in reply to: #2848301

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Subject: RE: White Lake Half II
Pity about the electrolytes! I feel your pain. I lost my Accelerade at mile 6 of the bike (~500mg sodium in there) and missed both the nutrition and the little bit of extra salt in there. In the heat you really need it. Tough race. Nice job finishing and toughing it out.
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