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Cinco Du Mayo Duathlon - Long Course - Duathlon


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Stillwater, Minnesota
United States
Tri Fitness
Total Time = 2h 03m 59s
Overall Rank = 33/65
Age Group = 30-39
Age Group Rank = 10/14
Pre-race routine:

Nothing all that special. Had my coffee and some carbs for breakfast. Got to the race and setup for my first duathlon.
Event warmup:

I didn't warm up. I figured the the first 5k run would get things revved up just fine.
Run
  • 25m 59s
  • 5 kms
  • 05m 12s  min/km
Comments:

I hadn't been training as much as I wanted for the race. It was also the opening race for my season. So I thought I'd just try and go out a little fast and see if by some chance I'd be able to break 2 hours in the race. So I ran the first 5k at a brisk pace for me. Not an all out 5k pace, but about 1 min/mile faster than my normal training pace.

The run went pretty well and I didn't feel that I pushed too hard where it would affect the rest of the race.
What would you do differently?:

I was pretty happy with this part of the race. No changes.
Transition 1
  • 00m 37s
Comments:

I had a primo transition spot. So I was in and out of transition quickly.
What would you do differently?:

nothing.
Bike
  • 1h 06m 6s
  • 20 miles
  • 18.15 mile/hr
Comments:

The hills on this course were rough. There were 2 climbs on each loop where I really needed a lower gear. I was on my lowest gear and had to slow my cadence much lower than I like, which means I was having to push much harder than I like. So those would sap my energy pretty well. The second loop was worse than the first.

Somehow I was able to take advantage of the downhills and keep my average speed up at a respectable level for me. But the effects would become quite evident in the second run.
What would you do differently?:

Get a different cassette for my bike? I think a lower gear where I could have kept the power output lower on the tougher climbs would have been the biggest help.
Transition 2
  • 00m 37s
Comments:

Another quick transition thanks to my spot.
What would you do differently?:

nothing
Run
  • 30m 42s
  • 5 kms
  • 06m 08s  min/km
Comments:

This run felt horrible from the beginning. About a quarter mile into it, I was seriously wondering if I'd be able to complete it without walking. The hills on the bike course just killed my legs.

Somehow I just kept putting one foot in front of the other and pushed through. The hills on the run course were much more of a struggle the 2nd time around.
What would you do differently?:

Find a way to not kill myself on the bike so I could have some legs to run on.
Post race
Warm down:

I chugged a whole bunch of muscle milk samples that were being given out and chowed down on some tacos. Walking back and forth a few times between the race site and my car to pack my bike and enjoy some of the food was rough. But eventually I got back to semi-normal on the car ride home.

What limited your ability to perform faster:

While I could have gone a little easier on the first run and a little slower in general on the bike, the hills were the big thing. I really needed a lower gear to spin in while I climbed those more steep hills so I wouldn't have to exert so much force just to keep moving forward. That had to have cost me 3-4 minutes on the second run.

Event comments:

It was a good race overall and a nice way to open the racing season in Minnesota. Assuming I get a new cassette (or significantly increase my bike fitness) I plan on making this a regular event.




Last updated: 2014-02-22 12:00 AM
Running
00:25:59 | 05 kms | 05m 12s  min/km
Age Group: 0/14
Overall: 34/65
Performance: Good
Course: The running course was an out and back. There were some rolling hills to deal with.
Keeping cool Average Drinking Just right
T1
Time: 00:37
Overall: Good
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Good
Biking
01:06:06 | 20 miles | 18.15 mile/hr
Age Group: 0/14
Overall: 35/65
Performance: Average
Wind: Little
Course: This was a 2 loop course. There were 2 shorter, but fairly steep climbs as well as a few more minor climbs on each loop.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 00:37
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:30:42 | 05 kms | 06m 08s  min/km
Age Group: 0/14
Overall: 47/65
Performance: Bad
Course: same course as the first run
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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

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2014-05-04 10:00 PM

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