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White Lake International - Triathlon


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Elizabethtown, North Carolina
United States
Set Up Events
80+F / 27C
Sunny
Total Time = 2h 32m 55s
Overall Rank = 26/362
Age Group = 40-44
Age Group Rank = 1/32
Pre-race routine:

EH picked me up at 4:30AM and we arrived about 6:20. I tapered slightly for the race. I did an easy 45 min ride on Thur and took Fri off.
Event warmup:

About a half mile easy run with some pick-ups.
Swim
  • 27m 51s
  • 1640 yards
  • 01m 42s / 100 yards
Comments:

The swim went basically according to what I expected. The water was 89 degrees! It didn't seem that warm but the latter half of the swim I think it affected me. Still, I swam ok but not great. Sighting was very difficult but I managed to keep a decent line. At least 3-4 people (led by a red cap from the Open category) cut the final turn buoy, presumably because they didn't see it, and went straight for the next sighting buoy.
What would you do differently?:

Just need to train more. 2X per week isn't going to improve my swim.
Transition 1
  • 01m 58s
Comments:

Pretty fast, even with putting on my socks and a mediocre rack position. Had the shoes on the bike. Had a little trouble getting them tight once I was riding.
What would you do differently?:

Still need to practice mounting with the shoes on the bike. It was better but still a little sloppy.
Bike
  • 1h 13m 43s
  • 27.96 miles
  • 22.76 mile/hr
Comments:

I felt really good. There was wind but it never seemed to be a full-on headwind, more crosswind. The other racers complained quite a bit about it afterward though so maybe it was stiffer than I had noticed. I was moving really well, 23-24MPH for the first 10 miles or so, but there was a tailwind. My HR was pretty high so I tried to back off a little and keep it under 170. Once we turned right at mile 10 we did have more wind. I was pleased with the ride. It might have been a little too hard but generally I think I got the effort about right. I drank one bottle of Nuun on the bike and ate two gels.
Transition 2
  • 01m 5s
Comments:

The only hiccup was that for some reason I was thinking the bike distance was shorter than it was so I took my feet out of the shoes WAY too early. I pedaled on top of the shoes for probably 1-2 miles.
What would you do differently?:

Know how long the course is dufus!
Run
  • 48m 21s
  • 6.2 miles
  • 07m 48s  min/mile
Comments:

I was planning on around 7 mins / mile (my pace was 7:04 last year)... silly me. My watch hovered between 6:55 and 7:20 for the first couple of miles. From there it went downhill. Toward the beginning of mile 3 I was really slowing down. I got progressively slower throughout the run, getting up to 8:30s by the time I finished. When I got to the turnaround at mile 3 I was happy to see that there was no one behind me for about a half mile. I was pretty sure I had the lead in my AG. I hoped that if I could just keep running I wouldn’t get caught. My heart rate monitor wasn’t giving readings on a lot of the bike and much of the run. When it finally started reading late in the race, my HR was 181 for mile 5 and 186 for mile 6. That’s as high as it’s ever been. I kept watch behind me and when no one appeared by the beginning of mile 6 I felt relieved. I slogged to the finish line feeling awful.
What would you do differently?:

Maybe be more realistic about how the weather would affect my run and dial back the bike a bit? But I'm not sure that would have made much of a difference on the run anyway.
Post race
Warm down:

Involved lots of ice water towels and pouring water over my head.

What limited your ability to perform faster:

I need to get back to track training to improve my high end run speed. I also need to think about how to handle the heat better next time.

Event comments:

Great race (aside from the heat)




Last updated: 2014-09-08 12:00 AM
Swimming
00:27:51 | 1640 yards | 01m 42s / 100yards
Age Group: 2/32
Overall: 0/362
Performance: Average
Suit: Castelli two piece tri kit
Course:
Start type: Wade Plus:
Water temp: 89F / 32C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 01:58
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:13:43 | 27.96 miles | 22.76 mile/hr
Age Group: 2/32
Overall: 0/362
Performance: Good
Wind: Some
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:05
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:48:21 | 06.2 miles | 07m 48s  min/mile
Age Group: 4/32
Overall: 0/362
Performance: Below average
Course: HOT AND HUMID! It was probably 83 or so on the run but literally 99% humidity and complete sun.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
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

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2014-09-08 9:32 AM

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