Nada

Gotta work on this. I really gotta work on this.

Run quicker with the bike, mount smoother and learn to pedal/clip in with something approaching efficiency.

I didn't water down the Gatorade in my bottle. It was WAY too strong. A few sips and my stomach sternly advised against putting any more of THAT down my gullet, thanks.

AG rank of 9.5 as I was 10th on Bike 1 and 9th on Bike 2.

Work on shifting on very hilly courses. The constant changes in elevation and attitude made gear changes a significant tactical issue.

These transitions (bike to run) were ok. It was a big downhill into the transition area and the dismount line was immediately in front of the entrance, so there was no jumping off a moving bike by anyone. I ran well with the bike, but slipped at the rack and almost fell on my chamois in T4. One lady thought that was pretty funny. So did I. :)

My shoe exchange was efficient enough. I ran well coming out. I just realized that I didn't have any problems getting my running legs off the bike. They felt fine.

Run 2 rank was 7, Run 3 rank was 9.
The last one just plain hurt going up hill.

I'm good with this. It gives me confidence in what I might do on a flat road later in the season.

Hang with Julie and the girls. Walk around.


Overall conditioning.


I beat my goal time of 1'54" by over 11 minutes. This was a formula 1 duathlon: R 2miles - B 10miles - Run 1 mile - Bike 10 miles - Run 2 miles. There was a Super Sprint also which was the first 3 legs only.

I combined the 2 bike legs and the last 2 run legs on the report. Also, the transitions weren't reported seperately, they were incorporated into the last 4 legs. I counted each as one minute (averaged out that's probably about right) and subtracted the time from the bike and runs. I'm happy with the splits.

Age group: I define MOP.
Overall: FOMOP.
Given the general level of the competitors at this race, I'm thrilled with my standings. Given were I was last year in May, and the challenge of this course, I'm ecstatic with my performance today.

Once again, hills are my friend. After the initial thinning out, when I passed someone who stayed passed, it was on a hill. This applied to both going up and down. Going up, I was able to maintain a steady strong cadence on the bike, and good leg turnover on the runs. I'm also really surprised at the number of people who don't lean into the downhills and take advantage of the free speed. I passed at least 8 people doing this.
I was also never passed going uphill.

There was one annoyance, a guy who passed me on the right on the bike without a word just as I was about to pull over. There was a pack blocking and this guy just fit between me and the edge of the road next to a 6 foot drop into trees at 20 mph. We both could have been seriously injured if I had turned into him.

There were also some serious pelotons. I avoided them. I'm racing the course and myself. Getting in a peloton makes my bike splits meaningless.

I'm happy with my performance, it'll probably be MOP overall and BOP for my age group, but the Formula One attracts some real heavy hitters and I'm told it's much more competitive than the Sprint.

The best thing about the race was being surprised by Julie and the girls at the finish line. I wasn't expecting them. That just completely made my day.