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Cary Long Course Duathlon - DuathlonOther


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Cary, North Carolina
United States
FS Series
43F / 6C
Sunny
Total Time = 2h 25m 18s
Overall Rank = 4/100
Age Group = 40-44
Age Group Rank = 1/11
Pre-race routine:

Got up at 5am. Ate some oatmeal and made coffee to drink on drive. Got on the road at 5:40am for the 2.5hr drive to Cary. Drank coffee, water and ate a bannana on the way.

Decided to jump in this race last minute as opposed to doing a 3hr ride by myself. Also I have had a terrible year running with sickness and most recently an injury. I am back running and thought I would gamble a little by doing this. Prior to this week I had run a grand total of 60mi for the year. I was just going to sub the race for my long ride, so no cutting back on training. Actually I ran 1/3 of my year to date milage just this week.
Event warmup:

1.5 mi slow run on course.
Run
  • 29m 59s
  • 5 miles
  • 05m  min/mile
Comments:

Did not want to get caught up racing the run due to injury concerns and total lack of run fitness. I went out very relaxed and just tried to run easy the whole way. I was more interested in the bike today. Pretty much kept it dead even the whole way, although my legs did get a littl etired headed to T1.
What would you do differently?:

nothing. Did what I planned
Transition 1
  • 01m 5s
Comments:

not much to report. Just went through T1. Not fast, but not crazy slow.
What would you do differently?:

could be a little more urgent.
Bike
  • 1h 22m 19s
  • 31 miles
  • 22.60 mile/hr
Comments:

Got going on bike and in 1st 3minutes found out I had an issue with my cassette. Turns out that after cleaning it the night before I put a spacer in the wrong place and I basically lost the middle 3 gears. Pretty much whole time riding I was either spinning or grinding to much. I was not able to ride much in my normal cadence and rythym. That being said I ended up riding very even and had a VI of 1.04 even though the course is pretty rolling compared to where I ride and the fact that I was missing some often used gears. I would like to believe that I could of gone a little faster if I had all my gears and I didn't keep having a skipping chain. (about 6 times during ride I would try and change and my chain would just slip almost like it was being dropped.
What would you do differently?:

Not be a dumbass and put my cassette on properly
Transition 2
  • 01m 25s
Comments:

getting feet out of shoes was not great as the approach to T2 was uphill so stopping pedalling to remove shoes I would really slow down.
Run
  • 31m 6s
  • 5 miles
  • 06m 13s  min/mile
Comments:

After 400m I thought the tongue of the shoe was folded under because of a painful rubbing. I stopped for 10sec to try and fix it. It was not the tongue but something in the shoe so I had to just go with it. Ended up running most of run with a pretty nasty blister.
Considering where my running is at, I have to be pretty happy with the 2nd run. I ran even paced the whole way and picked off a few people. The big ups were pretty tough, but I did well to keep it ticking over.
The longest run I have done in 2013 is around 6mi and at an average pace of around 7:05 so to do 2x 5mi at around 6min/mi with a tough bike in between gives me hope that I can still get in ok run shape by June 2nd for Raleigh 70.3
What would you do differently?:

Figure out shoe issue to avoid blister
Post race
What limited your ability to perform faster:

Mechanical on bike. Lack of run training and fitness and blister on 2nd run




Last updated: 2013-03-10 12:00 AM
Running
00:29:59 | 05 miles | 05m  min/mile
Age Group: 2/11
Overall: 6/100
Performance: Good
Course: Double out and back with some rollers and a solid hill on each lap.
Keeping cool Good Drinking Just right
T1
Time: 01:05
Overall: Average
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes:
Biking
01:22:19 | 31 miles | 22.60 mile/hr
Age Group: 2/11
Overall: 7/100
Performance: Good
Wind: Some with gusts
Course: Rolling loop around Jordan Lake.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Bad Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:25
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:31:06 | 05 miles | 06m 13s  min/mile
Age Group: 1/11
Overall: 4/100
Performance: Good
Course: same as 1st run
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall:
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: Average
Race evaluation [1-5] 4

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2013-03-10 9:54 AM

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Expert
1328
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Wilmington, NC
Subject: Cary Long Course Duathlon


2013-03-10 11:53 AM
in reply to: #4653609

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Master
2563
20005002525
University Park, MD
Subject: RE: Cary Long Course Duathlon
Wow - that's a pretty nice performance, given how limited your running has been so far this year. Looks like you should have a good 70.3 ahead.
2013-03-10 1:45 PM
in reply to: #4653609

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Extreme Veteran
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In front of computer when typing this.
Subject: RE: Cary Long Course Duathlon
Nice to see you out there. 22.8 on that bike course is fast so you can be happy with that and you are such a naturally gifted runner that I cant wait to see what you can do if you stay injury free for the next 12 weeks! Watch out raleigh 70.3!. One favor yo ask of you....DONT DO ANYTHING TO YOUR BIKE EVER AGAIN.lol
2013-03-10 2:27 PM
in reply to: #4653609

Expert
836
50010010010025
Subject: RE: Cary Long Course Duathlon
Man all of that, and you had a day most would kill for! Nice, very nice
2013-03-10 7:59 PM
in reply to: #4653609

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Expert
1323
1000100100100
Apex, NC
Subject: RE: Cary Long Course Duathlon

Wow.  Daryn that is incredible.  I am going to race under a pseudonym at IMRal...you are just going to annihilate us.

 

2013-03-10 8:33 PM
in reply to: #4653609

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Elite
3391
20001000100100100252525
Pinehurst, NC
Subject: RE: Cary Long Course Duathlon
very impressive race, man! fast with very little training. you're a beast!


2013-03-11 8:09 PM
in reply to: #4653609

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Member
137
10025
Shawnee, KS
Subject: RE: Cary Long Course Duathlon
BEAST. Great job even with the cassette and shoe issues.
2013-03-11 8:43 PM
in reply to: #4654167

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Expert
1328
100010010010025
Wilmington, NC
Subject: RE: Cary Long Course Duathlon
fgump - 2013-03-10 8:59 PM

Wow.  Daryn that is incredible.  I am going to race under a pseudonym at IMRal...you are just going to annihilate us.

 

fgump you forget that this was a duathlon. IM Raleigh has a swim component that the jury is still out on my ability to make this brick float. 1st swim test will be in 4wks at White Lake.

Thanks to everyone else for the kind words.

2013-03-11 9:26 PM
in reply to: #4655926

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Extreme Veteran
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In front of computer when typing this.
Subject: RE: Cary Long Course Duathlon
qrkid - 2013-03-11 9:43 PM
fgump - 2013-03-10 8:59 PM

Wow.  Daryn that is incredible.  I am going to race under a pseudonym at IMRal...you are just going to annihilate us.

 

fgump you forget that this was a duathlon. IM Raleigh has a swim component that the jury is still out on my ability to make this brick float. 1st swim test will be in 4wks at White Lake.

Thanks to everyone else for the kind words.

Daryn, you only think you swim slowly because you run so so fast! Keep the swimming going and you are gonna kick some local pro butt at raleigh! No pressure tho!
2013-03-11 10:45 PM
in reply to: #4653609

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Elite
3034
2000100025
N Carolina
Subject: RE: Cary Long Course Duathlon

Wow!!  Awesome job!!!  I knew there was a reason why I did not want to "age up" this year!!!

Alan

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