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Portland Triathlon - Duathlon


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Portland, Oregon
United States
Athlete's Lounge
72F / 22C
Sunny
Total Time = 2h 08m 32s
Overall Rank = 119/325
Age Group = 45-49
Age Group Rank = 16/33
Pre-race routine:

usual pre-race b-fast
body looseners
Event warmup:

10m easy jog w/u
Run
  • 05m 51s
  • 1 miles
  • 05m 51s  min/mile
Comments:

nice short quick run - didn't feel too hard but could push the pace knowing it was only 1 mile
What would you do differently?:

nada
Transition 1
  • 00m 54s
Comments:

got onto bike at virtual standstill, got into left shoe okay, right shoe was a nightmare and took several attempts to get in - probably got a mile onto the course before got in - the outside top portion got squished and was a nightmare
What would you do differently?:

neglected to practice the day before - did a week before and got it nailed but never not practice again - also really need to look at getting into the shoes when the tops smash down
Bike
  • 1h 09m 48s
  • 24.85 miles
  • 21.36 mile/hr
Comments:

really focus on cadence - felt like I was always tyring to be in one gear higher but then cadence dropped, think this kept my overall split time down a bit
breathing felt too hard for first 8 miles or so - last 4 miles felt tough, like I was dragging a bit once got towards town again - still overall felt good on the bike as these are small nits
What would you do differently?:

in training try and monitor the gear and cadence more closely - probably should have taken a gel on the bike and drank more - left a 1/3 of my hydration on the bike where at Blue Lake by the end it was gone
Transition 2
  • 01m 13s
Comments:

steep descent and rough roads at end of bike - didn't get out of shoes at all and dismounted in shoes, had to jog in shoes over asphalt to get to T2 which really slowed me down
What would you do differently?:

get out of shoes on last flat stretch before final descent, that would have hit it
Run
  • 50m 43s
  • 6.2 miles
  • 08m 11s  min/mile
Comments:

took gel at start of run - should have taken another before last 3 miles
quads were really screaming right above the knees through the run, the head games internal voice was loudest this season, had to push hard to keep it quiet
What would you do differently?:

gel around mile 3, push that pace harder on the flats, avg cadence 88 which is better than prior races, could still push that up a bit to get that little extra speed
Post race
Warm down:

lots of hydration and walking around

What limited your ability to perform faster:

bad transition with bike shoes was a big one, taking more gels may have also helped, probably should have taken a gel to start the race this time

Event comments:

First time at this race, even though they had to cancel the swim (hence the Duathlon course at the Triathlon event) it was still a great event - best post-race food (actual grilled chicken). Was a good first time on this course - have to come back when the water's less toxic!
comparing to my best race of the year - this was 2m off on the bike (f-ing shoes!) and 5m off on the run - had I matched Blue Lake this year would have made the top 10/top 1/3 of the age group. Goal set for next year?




Last updated: 2014-09-22 12:00 AM
Running
00:05:51 | 01 miles | 05m 51s  min/mile
Age Group: 10/33
Overall: 117/325
Performance: Good
Avg HR 171
Course: short flat loop around the park
Keeping cool Good Drinking Just right
T1
Time: 00:54
Overall: Bad
Run with bike? Good
Jump on bike? Bad
Getting up to speed and into shoes: Bad
Biking
01:09:48 | 24.85 miles | 21.36 mile/hr
Age Group: 26/33
Overall: 151/325
Performance: Good
avg HR - 168, max HR 182
Wind: None
Course: mostly flat and fast - steep hill getting out of T1, a few overpass hills on course
Road: Smooth Dry Cadence: 86
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:13
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Good
Running with bike Bad
Racking bike Good
Shoe and helmet removal Good
Running
00:50:43 | 06.2 miles | 08m 11s  min/mile
Age Group: 15/33
Overall: 120/325
Performance: Average
avg HR 172, max HR 184 recorded split times mile 1 - 8:02 mile 2 - 7:45 mile 3-5 - 25:25 (avg split time - 8:28) mile 6 - 7:41
Course: steep hill out of T2, then flat along Willamette Blvd, then long gradual hill over St Johns Bridge - then all downhill back to finish - last mile around park is the killer
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
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: Good
Race evaluation [1-5] 5

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2014-09-22 12:32 PM

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