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White Lake Half - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
90F / 32C
Sunny
Total Time = 7h 21m 49s
Overall Rank = 278/372
Age Group = 40-44
Age Group Rank = 0/
Pre-race routine:

As ususal could not sleep before the race. I woke around 1 and would cat nap on and off for most of the night. I got up at 5 or so and headed over to the site by 5:35 am. Drank an Ensure while in route (sister's idea and a good one). A lot of time walking around for no reason and then went to the restroom :) Got to the water with about 15 minutes to spare before my age group took off. Got a little nervous because I was having trouble getting a good seal on the googles.
Event warmup:

No real warm up other than a few strokes in the lake to test my googles
Swim
  • 48m 16s
  • 2112 yards
  • 02m 17s / 100 yards
Comments:

I must confess I was afraid of the 56 mile ride given I am not much of a cyclist. I took it very easy on the swim. In fact I could have swam this at least 5 to 10 minutes faster but my plan was a good one and was necessary to finish the race.
What would you do differently?:

I need to practice sighting more often and do so while in the flow of a swim stroke. Between my poor sighting skill and the glare on the water I often had to draft off someone to find bouys or stop and look for them. Overall I was happy with my swim. I stayed relaxed and at no point was even tired. Next time I hope to have moreconfidence on the bike so I can push the swim more.
Transition 1
  • 04m 27s
Comments:

Did not have a great set up for my bike equipment. I put the spare tube and canisters in my back pocket of the tri suit. Next time invest in a bag for the bike dummy!!!!
What would you do differently?:

See above
Bike
  • 3h 28m 28s
  • 56 miles
  • 16.12 mile/hr
Comments:

So, I know this is slow but given this was the second time I have ever ridden this long. I was likely averaging over 17 mpg or even 18 until I hit the wind at mile 25. I also began to suffer from a leg cramp above my left knee
What would you do differently?:

More time on the bike and buy bag to store equipment on my tri bike.
Transition 2
  • 02m 48s
Comments:

Odd but I thought this trans was slowerr than T1.
What would you do differently?:

Pick up the pace, but overall can live with it.
Run
  • 2h 57m 51s
  • 13.1 miles
  • 13m 35s  min/mile
Comments:

Here is where the wheels came off the bus. Hot, hot hot. I was not ready for the heat. In NY/NJ the warmest day I trained was maybe 78. Even now it is only 65 here. By the 3rd mile I was on the ground trying to stretch my quads. By mile 4 was was taking salt tablets like tic-tacs. (never had them before) By mile 8, 9, 10 and so on both quads and calfs were tight. For most of the run I did a labored 4 minute run 4 minute walk. Thank you Dana if you ever see this for coming up with the idea. But for that I would have been out there another hour.
What would you do differently?:

Not sure, other than learn how to suffermore. The day before the race someone at the hotel asked me why I do these races. I gave a bs answer at the time but I was out there a long time and was able to think about it. In our modern lives there are fewer and fewer ways to push and test yourself. I was never a runner or cyclist and just 3 years ago I could only swim a lap. Now I have gone 70.3 miles.
Post race
Warm down:

Sister gave my bad quads a massage and my nieces beat on me. I loved having my family there and it made all the difference in the world.

What limited your ability to perform faster:

THE HEAT and lack of confidence about being able to ride that far.




Last updated: 2010-01-15 12:00 AM
Swimming
00:48:16 | 2112 yards | 02m 17s / 100yards
Age Group: 0/
Overall: 222/372
Performance: Good
Suit: sleeveless
Course: Triange with an in water start
Start type: Wade Plus:
Water temp: 78F / 26C Current: High
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Below average
Rounding: Good
T1
Time: 04:27
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Below average
Biking
03:28:28 | 56 miles | 16.12 mile/hr
Age Group: 0/
Overall: 333/372
Performance: Average
Wind: Strong
Course: Loop around highways back to White Lakes
Road: Rough Dry Cadence: 90+
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Too much
T2
Time: 02:48
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal
Running
02:57:51 | 13.1 miles | 13m 35s  min/mile
Age Group: 0/
Overall: 259/372
Performance: Bad
Course: Out and back
Keeping cool Below average Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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

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2010-05-11 9:32 AM

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Subject: White Lake Half
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