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White Lake Sprint Triathlon - Triathlon

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Elizabethtown, North Carolina
United States
Set Up Events
75F / 24C
Total Time = 1h 45m 34s
Overall Rank = 194/227
Age Group = 35-39
Age Group Rank = 18/21
Pre-race routine:

blueberry muffin, and bananna
Event warmup:

No warm-up. Light stretching
  • 17m 29s
  • 750 meters
  • 02m 20s / 100 meters

1. First Open water swim. Some how ended up in the mild of the second wave on the start and got pushed around and hit in the face a couple of times.
2. Happy I didn't panic.
3. Had trouble staying in a rhythm with sighting and being hit
4. Wet suit seemed a little restrictive
5. overall just a minute slower than I expected, and I was happy with that
What would you do differently?:

1. Would try to position my self more to the side.
2. Work on open water swimming. Especially sighting
3. Sleeveless wet suit
Transition 1
  • 05m 26s

1. Was able to get wet suit down and off pretty easy
2. Drank some Gatorade, and had a gel
3. Shoes and sock on, and a dry T-shirt
4. Helmet glasses and glooves
What would you do differently?:

1. Invest in a trisuit.
2. Practice transition
3. Try keeping shoes on bike.
  • 47m 54s
  • 14 miles
  • 17.54 mile/hr

Felt dehydrated toward end.
Thought I was moving pretty good, but was getting passed like I was standing still
No sunscreen got burnt.
What would you do differently?:

1. Drink more in first lap.
2. Add a second water bottle to the bike
3. Thought my bike was improving but still pretty weak. Need to get more bike days in.
Transition 2
  • 02m 52s

Trouble getting feet out.
Drank more. Another gel. Left feeling bloated.
Changed my shirt.
What would you do differently?:

1. Need to meter water intake and nutrition.
2. Invest in a trisuit, and a number belt. I had one of the slowest transition times
  • 31m 53s
  • 3.1 miles
  • 10m 17s  min/mile

Ran walked the first 2 miles. Had to stretch. Didn't save enough for the run. Five minutes slower than my last Sprint Tri 5K
What would you do differently?:

1. Work on bike run transition
2. Work on race day nutrition and hydration plan as weather warms up.
Post race
Warm down:


What limited your ability to perform faster:

Poor hydration and nutrition planning. Became more important as the weather got warmer.

Stopped using a training plan after I completed my 20 week and have just been doing workouts. I did not do any bricks leading up to the race and overall it showed.

Event comments:

Great volunteers. Typical well organized Setup Event.
Good spectating areas for family

Profile Album

Last updated: 2014-01-11 12:00 AM
00:17:29 | 750 meters | 02m 20s / 100meters
Age Group: 14/21
Overall: 146/227
Performance: Average
Suit: full suit -blueseventy fusion
Course: Semi-triangular
Start type: Deep Water Plus:
Water temp: 67F / 19C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting:
Waves: Navigation: Below average
Rounding: Average
Time: 05:26
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:47:54 | 14 miles | 17.54 mile/hr
Age Group: 18/21
Overall: 181/227
Performance: Good
Wind: Some
Course: Double loop
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Hard Drinks: Not enough
Time: 02:52
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
00:31:53 | 03.1 miles | 10m 17s  min/mile
Age Group: 20/21
Overall: 192/227
Performance: Bad
Course: Out and back
Keeping cool Below average Drinking Too much
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 4
Good race? Ok
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

2014-04-14 8:45 AM

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Subject: White Lake Sprint Triathlon

2014-04-14 8:54 AM
in reply to: #4981196

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Subject: RE: White Lake Sprint Triathlon
White Lake is a great place to race and a really good place to have your first open water swim. Good job and thanks for posting up the Race Report.
2014-04-14 4:31 PM
in reply to: #4981196

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N Carolina
Subject: RE: White Lake Sprint Triathlon
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date : January 26, 2012
author : dantheman1123
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My first triathlon was at age 56. At first I was just the cameraman at my daughter's first triathlon, then I am doing the races that she has done.
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The triathlon made a lot of sense as I could fit the training around early mornings and other times that wouldn't eat too much into my family time. Things never go completely to plan do they?
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I found a sprint, the Lake Las Vegas Triathlon, that was happening four months down the road and signed myself up; much to the surprise of friends and family.
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While adequate protein is important in your sports diet, protein should take its place as the accompaniment to carbs (grains, fruits, vegetables) in each meal and snack.
date : September 8, 2008
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When I told my husband that I planned to work toward completing a sprint triathlon, he smiled and was supportive, but a bit disbelieving.
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The first time I ventured into the deep murky green lake and could not see the bottom my muscles tensed and my imagined fears surfaced. What exactly lies beneath?
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Both the Lake Triathlon Shoe CX210TRI and the Lake Road Shoe CX225 offer distinct advantages. I tested both shoes and found them to be extremely comfortable, good looking and durable.
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Program outline of the 16 and 20 week sprint triathlon training plan overviews.