American Zofingen Short Course - DuathlonStandard

Perfect Fall day for a run. Upper 40's at the start, and bright sunshine. This is really a very pretty run through the woods. Challenging trail run with hardly any trail in some spots, and some very steep hills.

A little slower than last year. I think I took it a little too easy because I was worried about the first hill on the bike.

Run faster

This is a very challenging bike course. After about half a mile on the access road that leads to transition you get to the main road and the first hill. This first climb is about 500 ft. in a mile, and to me is the hardest part of the course because, although it is not the longest climb, it is the steepest and I didn't really have my "bike legs" yet. After that, there is a steep descent with curves, no shoulders, and Sunday sightseeing traffic, which I have to admit was a little scary.

The climb back up to Lake Minnewaska is about 1100 ft. over about 8 miles, so it's hard, but more like a long, patient slog than the first short, steep climb. Coming back down the other side of the Shawangunk ridge is also very fast, and for me, a little scary.

After you get to the bottom, there's about 6 miles of rollers where I caught my breath a little. Then the last couple of miles you climb back up 4 or 500 ft. to the road back into transition. The last couple of hundred yards are steep, uphill, and unpaved with some loose gravel, so there's one last little challenge right at the end. Also, there's not much chance to spin and stretch in preparation for the second run.

The scenery along the whole route is incredible. Autumn leaves, white cliffs, mountain streams, old farms, and panoramic views makes this the prettiest bike course I've ever done.

Took about 6 minutes off of last years time because I climbed much better. I need to work on descending, because I'm way too cautious and I could really make up some time if I let loose a little.

3 minutes faster than last year. Walked quite a bit on some of the steep climbs. Hamstrings started to tighten a little, but then I realized it was probably because I was overstriding while walking. Shortened my steps a little and felt better.

Not much. Maybe run a little harder on the downhills.

Bowl of chili and a Beer. Very nice!!!


I'm slow, and I don't train enough. I'm a big old chicken going down steep hills.


First of all, the people who do the long course (5,84,15, with 3 loops of the bike course, and 3 loops of the run course for the 2nd run), are incredible athletes.

The short course is a pretty good challenge as well, and I'm glad I did it. I will be back next year to try to break 4 hours.

This is a GREAT event, and I feel lucky that it's less than an hour drive from my house.