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Inside Out Sports White Lake International 2010 - TriathlonOlympic


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White Lake, North Carolina
United States
Overcast
Total Time = 3h 20m 11s
Overall Rank = 270/337
Age Group = 45-49
Age Group Rank = 32/38
Pre-race routine:

Races almost never go without a hitch, and this race follows that pattern. I don't want to sound negative, and I really did learn from the challenges of this race.

I stayed in Lumberton, about 30 minutes away from White Lake, the night before. I got up almost every hour during the night, but was able to fall right back to sleep each time. At 5 I got up and dressed. I was on the road by 5:30 and on sight by 6 AM.

My approach to this race was to use it as a tune up to Augusta in two weeks. The plan was to outfit the bike as I would for the HIM and to try and ride the bike segment as I would ride Augusta, trying to leave more in the tank for the run. To this end I had stretched out a tubular days before and added a valve extender. I folded in and wrapped it in rubber bands and packed a tire kit, including Pitstop, since I plan on carrying this in the HIM. As I wheeled my bike to transition I looked down at it and noticed I had not switched my trained wheels to my racing wheels! These wheels are clinchers NOT tubulars. D'oh! Fortunately IOS had their on site sales booth and I bought a tube and repacked my tire bag.
Swim
  • 43m 38s
  • 1640 yards
  • 02m 40s / 100 yards
Comments:

The water was warm, 81 F degrees, actually warmer than the air. I was going off in the sixth wave. The route was a trapezoid very similar to Washington Olympic so I was fairly calm. (First mistake, well actually second, but I'll come to that, or third if you count the wheels). Despite being a spring fed lake their was quite a bit of chop. I have never had to deal with this and was not expecting it. I thought the swim was fairly normal up to the first buoy, then I thought "there don't seem to be a lot of swimmers near me" but kept going. The lack of a crowd was a theme of my swim and seeing how slow I was in the water I am led to the conclusion that with the chop I probably swam all over the place. Coming into the dock on the last lag my biggest mistake was revealed to me. I had forgotten to take my Thermolytes and salt tabs! The big cramp in my left calf let me know this is a big way. I had to stop and work it out. This cramp would be my companion off and on for the rest of the day. I had to work the cramps out again on the dock after climbing the ladder. Once that was done I actually had a good steady run in to transition.
What would you do differently?:

Take nutrition before the race.
Transition 1
  • 02m 47s
Comments:

I took some Thermolytes in transition in hopes of calming the cramping. I was a slower than usual here as I need the nutritional items and they were not sitting right out there.
Bike
  • 1h 25m 42s
  • 27.96 miles
  • 19.58 mile/hr
Transition 2
  • 02m 38s
Comments:

T2 was slow because I wanted socks on my feet and that took a little time.
Run
  • 1h 05m 31s
  • 6.21 miles
  • 10m 33s  min/mile
Comments:

I ran well out of T2 and held a good turnover rate through the first water stop, then the cramp decided I should have some company on the run. I tried to keep running as much as I could but while I made it to the water stop at mile two without stopping, I ended up walking at some point between all of the remaining stops. The sun came out on the last 1.5 miles of the run.

Overall I think the plan of easing up on the bike will serve me well. I ran better off the bike and if I handle the nutrition, especially pre-race, it will go even better. The swim at Augusta is in a river and is straight and with the current so that should no be a problem.


Post race
Warm down:

I learned a lot here and want to go back next year. My friend Carol, who finished 2nd in her AG, said that WL looks like it should be an easy race, but it always plays hard for some reason.

I really did enjoy the day despite the challenges.

What limited your ability to perform faster:

Bad pre-race nutrition.

Event comments:

Will race again next year!




Last updated: 2010-09-01 12:00 AM
Swimming
00:43:38 | 1640 yards | 02m 40s / 100yards
Age Group: 32/38
Overall: 278/337
Performance: Bad
The water was warm, 81 F degrees, actually warmer than the air. I was going off in the sixth wave. The route was a trapezoid very similar to Washington Olympic so I was fairly calm. (First mistake, well actually second, but I'll come to that, or third if you count the wheels). Despite being a spring fed lake their was quite a bit of chop. I have never had to deal with this and was not expecting it. I thought the swim was fairly normal up to the first buoy, then I thought "there don't seem to be a lot of swimmers near me" but kept going. The lack of a crowd was a theme of my swim and seeing how slow I was in the water I am led to the conclusion that with the chop I probably swam all over the place. Coming into the dock on the last lag my biggest mistake was revealed to me. I had forgotten to take my Thermolytes and salt tabs! The big cramp in my left calf let me know this is a big way. I had to stop and work it out. This cramp would be my companion off and on for the rest of the day. I had to work the cramps out again on the dock after climbing the ladder. Once that was done I actually had a good steady run in to transition.
Suit:
Course: Trapezoid
Start type: Wade Plus:
Water temp: 81F / 27C Current: Medium
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:47
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
01:25:42 | 27.96 miles | 19.58 mile/hr
Age Group: 29/38
Overall: 215/337
Performance: Average
The plan on the bike was to slow down and keep it to 19 mph. It went well for the first 10 miles and I was between 19 and 19.3 here. The cramp was under the surface here but did not interfere significantly. I passed about 12-15 riders on the bike and was passed 5 times. Going all out I think only one woman would have passed me, but that was not the point of this race. I could tell my average speed was riding up a bit but I kept in lower gears. My feet started to tighten but shifting a little kept it from getting too bad. I drank Gatorade and ate a GU and some Chomps in hopes of getting a handle on my nutritional imbalance. Finished the 27.96 miles at about 19.6 mph average. It was a really nice course and really well manned and marked.
Wind:
Course:
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:38
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal
Running
01:05:31 | 06.21 miles | 10m 33s  min/mile
Age Group: 35/38
Overall: 285/337
Performance: Bad
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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] 5

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2010-09-12 12:31 PM

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Elite
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Raleigh
Subject: Inside Out Sports White Lake International 2010


2010-09-12 12:37 PM
in reply to: #3093635

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Expert
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Johns Creek, Georgia
Subject: RE: Inside Out Sports White Lake International 2010
Smart job pulling back on the bike.  It's easy to move fast on those roads but smart move.  Swim is very choppy so I know that made it harder.  Augusta will be easier on the swim and run!
2010-09-12 12:53 PM
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Expert
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Wilmington, NC
Subject: RE: Inside Out Sports White Lake International 2010
Besides your companion the cramp, it sounds as though it went pretty good. When you get to Augusta the pacing of the bike will be huge, so you nailed that in this race. I think you are all set to have a great debut at the HIM distance.
2010-09-12 12:57 PM
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Master
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Guelph, Ontario
Subject: RE: Inside Out Sports White Lake International 2010

Good report Doug. I would say you handled the "errors" very well and carried through to the finoish very well. It takes a lot of will power and mental stamina to still try and maintain a race plan in the face of adversity.

2010-09-12 1:54 PM
in reply to: #3093635

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Master
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Sin City
Subject: RE: Inside Out Sports White Lake International 2010
WTG Doug, and these little mistakes are lesson learned.  WTG for pacing yourself on the bike!! :-)

Good luck for Augusta! 
2010-09-12 1:55 PM
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Champion
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marietta
Subject: RE: Inside Out Sports White Lake International 2010
good job doug. looks like you learned a few things for augusta.  see you soon!  


2010-09-12 3:03 PM
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Expert
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Raleigh
Subject: RE: Inside Out Sports White Lake International 2010
Nice work. Was nice to meet you at the race! That swim did suck!
2010-09-12 4:36 PM
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Subject: RE: Inside Out Sports White Lake International 2010
Doug, nice job out there.  It's always good to learn something
Sounds like you've mastered the the bike/run pacing strategy. 
Augusta is your race to own. 
2010-09-12 8:54 PM
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Master
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Chapel Hill, NC
Subject: RE: Inside Out Sports White Lake International 2010
Doug, great race report, thanks for sharing your hardships. I still learn something every single race.

Yes, it's true, I have never done a race at White Lake that was easy! That calm water thing is just a myth, methinks! Keep up the hard work and trust in your training plan (you do have a great coach!). You'll do great


Edited by keyone 2010-09-12 8:59 PM
2010-09-13 6:48 AM
in reply to: #3093635

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Subject: RE: Inside Out Sports White Lake International 2010
Doug you were smart not to race the Nations Tri, better weather to experiment for your A race and it was way too crowded.   

Good job handling and working through the cramps, getting cramps early in a race  always makes for a longer day during race day.   Sound like a successful learning race, Augusta will be a piece of cake..

 
2010-09-13 8:31 AM
in reply to: #3093635

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Master
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Apex, north carolina
Subject: RE: Inside Out Sports White Lake International 2010
Glad you were able to meet your goals at this race.  Great prep for Augusta.  I had some other friends racing as well and they said the water was EXTREMELY choppy.  On a side note,  have you ever tried HEED instead of Gatorade and Hammer Gels instead of GU?   Both Gatorade and GU have a lot of sugar and less electrolytes and that might be contributing to your cramping issues.  Just some food for thought. I've switched to Hammer products and have noticed a big difference. 


2010-09-13 9:38 AM
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Master
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Tosa, WI
Subject: RE: Inside Out Sports White Lake International 2010
Nice prep race.  Learn from you mistakes and be ready for Augusta!  
2010-09-13 10:04 AM
in reply to: #3095041

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Champion
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Charlottesville, Virginia
Subject: RE: Inside Out Sports White Lake International 2010
Great race doug, getting that stuff out of the way in these prep races is the way to go.  Much better to do it now than at Augusta.

2010-09-13 10:17 AM
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Master
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Horseheads, NY
Subject: RE: Inside Out Sports White Lake International 2010
Way to stick with your strategy during the bike.  Looks like you learned some things that are going to help you at Augusta.  Congrats!
2010-09-13 4:42 PM
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Extreme Veteran
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Subject: RE: Inside Out Sports White Lake International 2010
Great effort Rob!  Learning from mistakes in a race like this is golden for you in prepping for Augusta.  Use that in making Augusta your best effort ever.
2010-09-13 5:21 PM
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Elite
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san francisco
Subject: RE: Inside Out Sports White Lake International 2010
Good strategy race for Augusta!  These lessons are so valuable and will serve you well in your HIM.
Good job sticking with the run even with the cramps bothering you. 

Don't forget to re-read your RR's prior to packing for the trip!  




2010-09-13 6:30 PM
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Master
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Subject: RE: Inside Out Sports White Lake International 2010
Sounds like this was the perfect tune-up race. Had everything gone 100% according to plan you might mess something up in Augusta! Great to get the cobwebs worked out!! Congratulations -- great bike pacing and way to hang in there when the calf had other plans!
2010-09-13 7:38 PM
in reply to: #3096534

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Subject: RE: Inside Out Sports White Lake International 2010
Great job, Doug, and thanks for the great race report! It looks like this race was a valuable experience for you, and will help you run the race you want at Augusta!!
2010-09-15 6:55 PM
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Master
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Raleigh
Subject: RE: Inside Out Sports White Lake International 2010
nice report and race! I think you were better off racing WL in preps for Augusta. Nations was a mess- fun, but a mess..

Will see you soon in the GA heat!
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