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Duathlon Sorel-Tracy - DuathlonStandard


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Sorel-Tracy, Quebec
Canada
50F / 10C
Overcast
Total Time = 1h 38m 58s
Overall Rank = 49/92
Age Group = 40-49
Age Group Rank = 15/20
Pre-race routine:

Woke up at 5h00 am and had breakfast, oatmeal with toast and some pineapple. Then I finished packing the car and drove there, a 2 hours drive. When we arrived there I went to get my package, not much to be honest. They gave us our bib and that was it, it was a non expensive race and now I know why ;)
Event warmup:

I rode my bike for 3-4 km maybe to get the legs moving and after that I ran for 1.2km or so. After that I tried to stay as warm as I possibly could, with those 20-30 MPH winds it was really cold.
Run
  • 21m 33s
  • 5 kms
  • 04m 19s  min/km
Comments:

My plan was to run it around 22:30, I was aiming for a 4:30/km (6:56/mile) pace. When the race started I stayed with the MOP and I figured they would run at the pace I had planned. I realized pretty fast that they were running way faster that I was expecting.

First km was ran in 3:53/km (6:15/mile) and I knew I had to adjust pretty fast or it would be really hard. By kilometer two my ITBand started to bother me a little bit. Nothing bad but at that exact time I knew that the run after the bike portion would be painful. I tried to keep my pace to finish the 5k as fast as I possibly could without going too fast and burning my legs for the bike. I finished in 21:33, which was way better that my 25:03 last year :)
What would you do differently?:

Training, training and training ... without getting injured.
Transition 1
  • 00m 59s
Comments:

Everything went really good, I ran in put my helmet on and my sunglasses removed my shoes and off I went with the bike. Jumped on it and started getting speed, everything went fine up to when I tried to put the shoes on, at that time I had some problems and I lost some speed while trying to put them on.
What would you do differently?:

Practice more to start with the shoes on the bike.
Bike
  • 1h 01m 29s
  • 33 kms
  • 32.20 km/hr
Comments:

The course was really nice, mostly flat with some really small hills. The problem was the wind, it was blowing at 30km/h (20mph) with 50 km/h (32mph) gust. It was a 11km lap that we had to do three times.

When I jumped on the bike my plan was to get as fast as possible with the head wind and then use the tailwind to get the average as high as possible before turning back into the wind. The beginning of the course was really tough on me, I was really tired from the run and I had a hard time pushing as much as I wanted to. The speed was there but I was seriously thinking that I would die ;)

The road were not blocked and the traffic was a problem a couple of times. At some point I almost had to ride on the sidewalk because a car was in my lane.

Overall I passed a lot of people on the bike, I would say close to 12-15. And I got passed by only two so overall I am happy. But I still think I need to train more and get faster ;)
What would you do differently?:

Stop the wind? :p Seriously I need to train harder on the bike. I had a strong leg but still 44th is not good enough to make me happy. The winner rode at over 40km/h avg so I know what I have to aim for :)
Transition 2
  • 01m 8s
Comments:

My feet were so cold I had problem running, and my ITBand was really, and I mean REALLY pissed at my at that point.
What would you do differently?:

Not much, I am pretty happy with my transition. Man that run with the bike was so long, my guess would be 300 meters maybe.
Run
  • 13m 51s
  • 2.5 kms
  • 05m 32s  min/km
Comments:

That run was painful, I mean really. At some point I though I would have to walk a little bit to give the ITBand a break. I tried to keep a pace as fast as I could but it was really hard. I lost almost all the places that I gained on the bike during that run.
What would you do differently?:

Not getting hurt during a half mary two weeks before the event ;)
Post race
Warm down:

Not much, I stretched and walked.

What limited your ability to perform faster:

My ITBand injury and my overall speed. I need to train more.

Event comments:

The race was ok, not more then that. The fact that they didn't have enough volunteers to check every street we had to cross didn't help and the streets there are just horrible, and I am used to ride on some crappy streets believe me ;)


Profile Album


Last updated: 2009-02-03 12:00 AM
Running
00:21:33 | 05 kms | 04m 19s  min/km
Age Group: 0/20
Overall: 54/92
Performance: Good
Course: The course was mostly flat besides one small hill by the end of it, it was a 2.5km lap so we did it twice.
Keeping cool Average Drinking Just right
T1
Time: 00:59
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Average
Biking
01:01:29 | 33 kms | 32.20 km/hr
Age Group: 0/20
Overall: 44/92
Performance: Good
Wind: Strong with gusts
Course:
Road: Potholes Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:08
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:13:51 | 02.5 kms | 05m 32s  min/km
Age Group: 0/20
Overall: 63/92
Performance: Below average
Course: Same lap as before, only once this time.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3

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2009-05-17 4:40 PM

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Elite
3595
20001000500252525
Quebec, Canada
Subject: Duathlon Sorel-Tracy


2009-05-17 4:43 PM
in reply to: #2156216

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Elite
3595
20001000500252525
Quebec, Canada
Subject: RE: Duathlon Sorel-Tracy
I uploaded the photos in my album if you want to see them
2009-05-17 5:12 PM
in reply to: #2156216

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Extreme Veteran
458
1001001001002525
Montreal
Subject: RE: Duathlon Sorel-Tracy
Amazing duathlon! Ok ok, don't beat yourself up about your ITBand; your times are pretty stellar even with that injury. Next time you'll knock everyone's socks off, of course.

And what on earth do you mean, putting shoes on while biking? People do that?!
2009-05-17 6:57 PM
in reply to: #2156216

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Royal(PITA)
13933
500050002000100050010010010010025
over the rainbow
Silver member
Subject: RE: Duathlon Sorel-Tracy

Great job!!  Wind is hard to adjust to.

2009-05-17 7:25 PM
in reply to: #2156216

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Science Nerd
28666
50005000500050005000200010005001002525
Richmond, VA
Silver member
Subject: RE: Duathlon Sorel-Tracy
Great job!  It's hard to ride when there is that much wind. 
2009-05-17 9:24 PM
in reply to: #2156216

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Expert
1007
1000
Hattiesburg, Mississippi
Subject: RE: Duathlon Sorel-Tracy
You did superb Robert! You pushed through the pain and didn't drop! You kick some butt, CONGRATULATIONS!


2009-05-18 6:41 AM
in reply to: #2156216

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Veteran
149
10025
Quebec city
Subject: RE: Duathlon Sorel-Tracy

Belle job Robert.  Même avec ta blessure, tes temps ont droppé de façon spectaculaire!  C'est très l'fun te voir évoluer et clancher tes records personnels.  Une fois en pleine forme, tu vas botter encore plus de cul!

2009-05-18 12:14 PM
in reply to: #2156216

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Master
2005
2000
Salem, OR
Subject: RE: Duathlon Sorel-Tracy
Great job pushing through in really tough conditions! Now let that IT band heal up, so you can rock your tri!
2009-05-18 5:24 PM
in reply to: #2156216

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Champion
10742
5000500050010010025
Ames, IA
Subject: RE: Duathlon Sorel-Tracy
Nice job, Robert!  With the IT band and windy conditions you did great!  Hopefully with a little rest you'll be able to kick azz at your first tri next weekend!
2009-05-18 8:39 PM
in reply to: #2156216

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Expert
919
500100100100100
Greenville, SC
Subject: RE: Duathlon Sorel-Tracy
Great job! Way to push through it! Hope the ITB feels better soon!
2009-05-18 9:00 PM
in reply to: #2156216

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Pro
4608
20002000500100
Brooklyn, NY
Subject: RE: Duathlon Sorel-Tracy
Great race Robert! IT band issues are awful, I've battled it myself. Way to push through. And wind makes everything harder!


2009-05-19 12:02 PM
in reply to: #2156216

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Pro
3722
20001000500100100
NorCal
Subject: RE: Duathlon Sorel-Tracy
Great job out there!  Take it easy with the ITB! 
2009-05-19 3:10 PM
in reply to: #2156216

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TinkerBeth
22814
50005000500050002000500100100100
Never Never Land
Gold member
Subject: RE: Duathlon Sorel-Tracy
Awesome job Robert!

I hope the ITB heals quickly

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