Victoria's Duathlon - Duathlon


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Waterloo, Ontario
Canada
Trisport Canada
30C / 86F
Sunny
 		Total Time = 1h 33m 52s
Overall Rank = 94/344
Age Group = 45-49
Age Group Rank = 18/41
Pre-race routine:

Went to bed early night before
Got up at 5:15 am
Ate oatmeal
Got bag / bike ready
left to pick-up teammate at 6:15 am
Event warmup:

went for a drive along the bike course as we were told it was hilly
Run
  • 19m 5s
  • 4 kms
  • 12m 35s  min/km
Comments:

Was told to take it easy on first run
Took it "too easy"
What would you do differently?:

get closer to 4:35/k
Transition 1
  • 01m 5s
Comments:

never turn your belt too hard as the lace lock can come off
So lost 30 seconds to get going
Felt sluggish because of heat
What would you do differently?:

loosen up the belt and turn it before I leave transition
Bike
  • 52m 4s
  • 30 kms
  • 34.57 km/hr
Comments:

Loved the bike section - enjoyed the rolling hills
Was trying a new drink mix - Ironman Perform and Carbo Pro - worked but a little too sweet - will have to adjust for Milton
average speed 36 kph with highest speed ~67kph
What would you do differently?:

Nothing

Transition 2
  • 00m 50s
Comments:

Got to make sure the necklace / chain does not get caught on helmet straps
lost 15 seconds
What would you do differently?:

Put chain in mouth before I take helmet off
Take helmet off before I bend down to put shoes on
Run
  • 20m 51s
  • 4 kms
  • 11m 31s  min/km
Comments:

Too hot
Not enough water on course
What would you do differently?:

Regardless of distance, I must have water on me at all times
Invest on a better belt system
Post race
Warm down:

Walked around
Sat in shade and had a discussion with First Aid crew
Put Got ice in my running hat and two baggies in shirt - front and back
Waited around for other team members to arrive
Hid in the shade and drank lots of fluid
Congratulated teammates who finished 2nd (35-39 females) and 5th (45-49 males)



What limited your ability to perform faster:

Drinks on bike too sweet - will have to dilute more for next race
Got too hot on the run as struggles between 1 and 3 k


Event comments:

First time event for me
Good to gauge shape - better this year than last year
Very well run as always for Subaru Series
First of the year so all the big guns showed up



Profile Album


Last updated: 2013-04-29 12:00 AM
Running
00:19:05 | 04 kms | 12m 35s  min/km
Age Group: 0/41
Overall: 0/344
Performance: Average
4:49 / k
Course: rolling hill at beginning and end
Keeping cool Average Drinking Not enough
T1
Time: 01:05
Overall: Average
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Good
Biking
00:52:04 | 30 kms | 34.57 km/hr
Age Group: 0/41
Overall: 0/344
Performance: Good
Wind: Cross-winds
Course: Course was hilly so we went for a drive before marked hills on paper and transferred data onto (L) forearm - smart move as it helped me pace the down hills / up hills Love the guys on their 'suped-up bikes' - ride like the wind but cannot climb or push against the wind... you can tell some people have too much money in my age group Passed a slew of people - did not get passed or if got passed - cleaned up after on hills
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:50
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:20:51 | 04 kms | 11m 31s  min/km
Age Group: 0/41
Overall: 0/344
Performance: Below average
5:13 / k
Course: Same as before but way hotter
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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? No
Post race activities: Good
Race evaluation [1-5] 5