Willow Duathlon - DuathlonStandard


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New Boston, Michigan
United States
www.3disciplines.com
69F / 21C
Precipitation
Total Time = 1h 31m 24s
Overall Rank = /
Age Group = 45-49
Age Group Rank = 2/6
Pre-race routine:

Same old same old...pb toast, coffee, banana a handful of strawberries. I did drink Heed on the car ride down to Willow.
Event warmup:

Basically just got transition set up, pottied, got a temporary tattoo (fun) and jogged for just a minute. Took a gu about 20 minutes from the start.
Run
  • 26m 34s
  • 3.11 miles
  • 08m 32s  min/mile
Comments:

went out a bit fast for me, but having never done a du before, I had no idea what to expect...just tried to say in or just below tempo.
What would you do differently?:

Warm up prior to the race and push more on the first run. A teammate (and Ranger) told me I should push it and recover on the bike the first mile, but I was a bit chicken. Next year...push it.
Transition 1
  • 01m 6s
Comments:

Huge puddle just at mount line. I had to go to the side to mount. I haven't practiced the other mounts my coach taught us enough to try them in a race.
What would you do differently?:

Practice the flying mount. I know, I know...I'm not that graceful, but it actually seems easier to me than the other mount Tony showed us. My goal for R4R is to mount faster and drop t1 time.
Bike
  • 35m 57s
  • 12.2 miles
  • 20.36 mile/hr
Comments:

I'm a little disappointed in my bike mph. I was hoping to do better. I don't know if it was running first, or short sleep or just not knowing how to really push it on the bike in a race. I've only done that once before.
What would you do differently?:

Be a more aggressive in passing, have a better strategy for the ride...don't get boxed is by that a$$hole...twice. Grrrr. I need to ride with some fasties who rip my legs off so I know I can survive a threshold ride in a race!!!
Transition 2
  • 00m 51s
Comments:

Went one ract too far...:( Got into the zoots quickly after stepping on my towel...had to run right through a puddle to transition. I was wearing the compression socks, so I took the extra second to stomp the towel!
What would you do differently?:

Not run past my rack!!! :) Need to practice the dismount....a lot!
Run
  • 26m 57s
  • 3.11 miles
  • 08m 40s  min/mile
Comments:

took water at both stations and walked through them. Goal was to keep tempo pace throughout and I did that even with the water stations. Happy about that.
What would you do differently?:

Should have pushed harder. I felt like I was working pretty hard, but I really didn't push as hard as I could have.
Post race
Warm down:

Ran for a minute after finish line, got water, chatted up my teammates and friends racing, took recovery drink about 45 minutes after race. Lite stretching before driving home.

What limited your ability to perform faster:

Not quite knowing how to pace myself for the 2 runs, not pushing myself to be uncomfortable...not enough sleep.

Event comments:

It was a good race for a bunch of reasons...my first with my new teammates, some bt'rs, hounds and other tri friends, and everything was very well organized with no glitches and I love this park! It's so pretty! I'm glad I did this race! :)




Last updated: 2010-05-02 12:00 AM
Running
00:26:34 | 03.11 miles | 08m 32s  min/mile
Age Group: 3/6
Overall: 117/
Performance: Good
Course: flat loop inside the park...it was too wet for the off road (flat) portion
Keeping cool Good Drinking
T1
Time: 01:06
Overall: Average
Run with bike? Average
Jump on bike?
Getting up to speed and into shoes: Average
Biking
00:35:57 | 12.2 miles | 20.36 mile/hr
Age Group: 1/6
Overall: 70/
Performance: Average
Wind: Some
Course: Flat and fast with a few turns...fun course.
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:51
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike
Running with bike Average
Racking bike Below average
Shoe and helmet removal Good
Running
00:26:57 | 03.11 miles | 08m 40s  min/mile
Age Group: 3/6
Overall: 107/
Performance: Average
Course: same as first run
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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