White Lake Half

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White Lake Half - Triathlon1/2 Ironman

View Member's Race Log View other race reports

White Lake, North Carolina
United States
Set-Up, Inc.
85F / 29C
Sunny

Total Time = 6h 11m 8s
Overall Rank = 476/653
Age Group = 30-34
Age Group Rank = 56/64

Pre-race routine:

4 Gels & a piece of bread for breakfast. Rode bike 3 miles to start.

Event warmup:

Very little other than slow ride to start & a little stretching.

Swim

47m 33s
2112 yards
02m 15s / 100 yards

Comments:

I cramped up 1/2 way through the swim. I didn't know if I'd make it or not. The last 1/2, I barely used my legs. Was working on a PR swim to that point. Cramped again getting out of the water (climbing a ladder).

What would you do differently?:

I was careful to eat more salt, potassium, & electrolytes the week leading up to the race. I woke up that morning at 3AM with leg cramps. Not sure why.

Transition 1

Comments:

Took my time. Stretched legs. Afraid of cramping up again. Drank.

What would you do differently?:

Nothing

Bike

54m 45s
56 miles
19.23 mile/hr

Comments:

Careful early not to cramp again. Started catching people 5 miles into bike. Rode hard. 20 mph through 40 miles. Slowed toward the end b/c of road surface & wind.

What would you do differently?:

Nothing. Great ride.

Transition 2

04m 56s

Comments:

Took my time. Peed.

Run

2h 18m 50s
13.1 miles
10m 36s min/mile

Comments:

Sciatic nerve hurt, but not as bad as I thought. Was able to run 96% of course. Legs hurt more b/c of cramping.

What would you do differently?:

I thought I did my best given the heat, cramping, and sciatic nerve problems. Slow time, but...

Post race

Warm down:

Walked around, ate, drank, sat in cold lake.

What limited your ability to perform faster:

Injury, cramps, heat

Last updated: 2006-01-10 12:00 AM

Swimming
00:47:33 \| 2112 yards \| 02m 15s / 100yards
Age Group:	0/64
Overall:	435/653
Performance:	Below average
Suit:	Sleeveless QR wetsuit
Course:
Start type:	Wade	Plus:	Waves
Water temp:	0F / 0C	Current:
200M Perf.	Average	Remainder:	Average
Breathing:	Average	Drafting:	Bad
Waves:	Bad	Navigation:	Average
Rounding:	Good

T1
Time:	06:00
Performance:	Average
Cap removal:	Average	Helmet on/ Suit off:	No
Wetsuit stuck?	No	Run with bike:	Yes
Jump on bike:	No
Getting up to speed:	Average

Biking
00:54:45 \| 56 miles \| 19.23 mile/hr
Age Group:	0/64
Overall:	374/653
Performance:
Wind:	Some
Course:	Flat with good surface on 2/3 of course. TERRIBLE surface on last 1/3. Sealed cracks every few feet. Rough.
Road:	Rough Dry	Cadence:
Turns:	Average	Cornering:	Average
Gear changes:	Average	Hills:	Average
Race pace:	Comfortable	Drinks:	Just right

T2
Time:	04:56
Overall:	Good
Riding w/ feet on shoes
Jumping off bike		Below average
Running with bike		Good
Racking bike		Good
Shoe and helmet removal		Average

Running
02:18:50 \| 13.1 miles \| 10m 36s min/mile
Age Group:	0/64
Overall:	350/653
Performance:	Average
Course:	HOT double out & back
Keeping cool	Below average	Drinking	Too much

Post race
Weight change:	%
Overall:	Good
Mental exertion [1-5]	5
Physical exertion [1-5]	5
Good race?	Yes

Evaluation
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

{postbutton}

coachspencer

2006-05-07 10:58 PM

Subject: White Lake Half

My Race Log

fitphd

2006-05-08 5:41 AM

in reply to: #417235

Veteran

231

Subject: RE: White Lake Half

Congratulations!

I did the race too and LOVED IT!!! Hwy 53 and Over Lyon Rd did suck on the bike but the first two hwys were awesome!

Sorry that we did not get a chance to meet--maybe next time