Rio Rancho Duathlon - Duathlon


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Rio Rancho, New Mexico
United States
Tri Sport Coaching
40F / 4C
Sunny
Total Time = 1h 37m 2s
Overall Rank = 40/116
Age Group = Clydesdale
Age Group Rank = 3/5
Pre-race routine:

Woke at 5:15 am and had my oatmeal and coffee. Packed for the race and left the house by 6:15.
Event warmup:

Some jogging around the track, brief high-knee sprint and light stretching.
Run
  • 24m 10s
  • 3 kms
  • 08m 04s  min/km
Comments:

The run felt good. I know this course and know the hills to be hard so I took it a little easy running on heart rate data instead of effort. I think this was a good choice for me. It's easy to second guess the first run of a Du because you have to hold back but I feel good about this run.
What would you do differently?:

Nothing.
Transition 1
  • 00m 36s
Comments:

Lots of turning at the very begining of the bike made it impossible to get up to speed quickly.
What would you do differently?:

Nothing.
Bike
  • 45m 6s
  • 15.53 miles
  • 20.66 mile/hr
Comments:

I felt I had a great bike, the hill work I've been putting in paid dividends today as I dropped a lot of people going up hill.
What would you do differently?:

I don't think anything. Based on my second run split I believe I gave it just enough to push but saved enough for the run.
Transition 2
  • 00m 35s
Comments:

I was kind of slow into transition because it wasn't wuite clear where exactly we were supposed to dismount. There was the opening to the transition area and just before that there were a few people kind of standing around flailing their arms and ponting and another guy saying get off here, you can go a little further, here is where you get off, no you can keep going. I was just kind of looking around and half getting off then kind of rolling a little further.
What would you do differently?:

I probably would have done better to just ignore the folks there and gotten off the bike and ran the extra 5 yards.
Run
  • 26m 59s
  • 3.2 miles
  • 08m 26s  min/mile
Comments:

The run hurt but I am extreemely happy with my time. I had this fear that my second run would just completely fall apart but I never believed that I would have only lost 22 seconds per mile! I was thinking maybe a minute a mile off and would have called myself happy.
What would you do differently?:

I really believe the only thing I could have done differently would have been to spend more time running hills, which I have been doing on my shorter weekday runs but not on my long runs.
Post race
Warm down:

Gasped for air and just wandered around talking to people.

What limited your ability to perform faster:

On the second run my muscles were hurting right about where the upper hamstring and lower glute intersect. Anytime I tried to pick up my pace that spot would really start burning and I had to slow it down a little.

I really need to work on my run to be more competative in Duathlon.

Event comments:

Mark Mico runs a highly organized race! I guess I reserve my "best" rating for big dollar events like Buffalo Springs but this reallywas an excellet race. The medals were extra cool too!




Last updated: 2006-02-01 12:00 AM
Running
00:24:10 | 03 kms | 08m 04s  min/km
Age Group: 3/5
Overall: 50/116
Performance: Good
average HR 178
Course: Big hills and some deep sand. All things considered I feel I ran it well.
Keeping cool Good Drinking Just right
T1
Time: 00:36
Overall: Average
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Average
Biking
00:45:06 | 15.53 miles | 20.66 mile/hr
Age Group: 1/5
Overall: 19/116
Performance:
average HR 168.
Wind: Little
Course: Lots of big rolling hills.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 00:35
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:26:59 | 03.2 miles | 08m 26s  min/mile
Age Group: 3/5
Overall: 47/116
Performance: Good
average HR 173.
Course: Same as above except this time we ended up with a lap aroung the high school track, which was a cool way to finish.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 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: Good
Race evaluation [1-5] 4