White Lake Half I - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
88F / 31C
Sunny
Total Time = 5h 50m 29s
Overall Rank = 180/425
Age Group = 40-44
Age Group Rank = 40/96
Pre-race routine:

Got up at 5:15AM, 1 cup of coffee, some kind of a cereal bar, a few fig newtons
Event warmup:

We rode the bike over to the event site
Swim
  • 42m 56s
  • 2112 yards
  • 02m 02s / 100 yards
Comments:

Overall happy with the swim. Swam mostly straight and had very little trouble sighting. I didn't freak out the first 200 yards like I did at Beaverdam.
What would you do differently?:

I think I need to trust my ability to swim straight a little more. I think I sighted too much.
Transition 1
  • 02m 27s
Comments:

Had a little trouble again with my wetsuit being stuck on my heels. I think I just need to practice that more often.
What would you do differently?:

I also need to practice running mount.
Bike
  • 2h 46m 18s
  • 56 miles
  • 20.20 mile/hr
Comments:

Good ride. I deliberately paced myself, because I really wanted to conserve my legs for the run knowing what the temperature was going to be like.
Still managed to get a good split, which put me right at 3h30min total time after the bike. My goal for my first Half was under 6 hours, so that gave me a 30 minute buffer on the run.
What would you do differently?:

For some reason my quads were uncomfortable the whole time. I hadn't changed anything on the bike setup. Not sure was that was.
Transition 2
  • 01m 59s
Comments:

Good transition. No problems dismounting, putting socks or shoes on. Legs felt good actually.
Run
  • 2h 16m 50s
  • 13.1 miles
  • 10m 27s  min/mile
Comments:

One word sums up this run: HOT!!!! Not a lick of shade, except for maybe a little cloud on the way back.
I walked through the last 6 aid stations, taking my time to take in enough fluid, sodium and shoving ice down my trisuit. There plenty of dehydrated people (you know, the ones that didn't sweat), I even saw one guy barfing.
What would you do differently?:

Not much anyone can do. This was really first hot day in the year, so until I build up my heat resistance again, you just have suck it up.
Post race
Warm down:

Float in the lake

What limited your ability to perform faster:

heat...

Event comments:

I am really happy for my first Half Iron race. I stayed under my goal of 6 hours by 10 minutes. I really need to race as Master Clydesdale, because I would place a lot better.




Last updated: 2010-04-27 12:00 AM
Swimming
00:42:56 | 2112 yards | 02m 02s / 100yards
Age Group: 73/96
Overall: 296/425
Performance: Good
Suit: Xterra Volt
Course: right hand turn triangle
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Bad
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:27
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:46:18 | 56 miles | 20.20 mile/hr
Age Group: 45/96
Overall: 163/425
Performance: Good
Wind: Little with gusts
Course: Very flat and easy, smooth surface, except for the stretch on 41. I think I would call that part the "railroad" section, because every 100 yards you'd have a bump and it reminded of railroad cars going over trackjoints.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:59
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:16:50 | 13.1 miles | 10m 27s  min/mile
Age Group: 44/96
Overall: 195/425
Performance: Average
Course: Out and back. Flat. Aid stations every mile. I really like the aid stations, because the they had ice and sodium.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 2
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: Good
Race evaluation [1-5] 4