Cary Long Course Duathlon - Duathlon


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Cary, North Carolina
United States
FS Series
74F / 23C
Sunny
 		Total Time = 3h 14m 36s
Overall Rank = 140/193
Age Group = F50-54
Age Group Rank = 5/9
Pre-race routine:

Packet Pickup on Friday

I got up early (4:30) on Saturday morning to walk Zoe and load up my gear. I ate a bagel with peanut butter and had a banana. I was out the door at 5:15 or so and arrived at the race site, USA Baseball, before 5:45, inlcuding a stop at Starbucks just after they opened. The transition area opened at 5:30 (and closed at 6:45).

It was 74 and humid when I left the house -- hot for April!


Event warmup:

Set up transition. Short, very run. dynamic warm up, strides. Last year, the advice was to do each leg at a z3/z4 effort.
Run
  • 41m 52s
  • 5 miles
  • 08m 22s  min/mile
Comments:

The goal for the first run was to settle in and allow HR to rise with pace, the first run has significance to the day- too hard, you will pay for it, go at a moderate effort, hold back some.

This was a two lap run mostly on greenways. The first lap went well and I got settled in but then they started the short course runners and it got messy out there. As a long course athlete, I found this to be frustrating because it was more difficult to see who I was racing.
Transition 1
  • 02m 20s
Comments:

Bike rack fell over when another person remove their bike from the rack. This caused a short deiay.
Bike
  • 1h 43m 49s
  • 31 miles
  • 17.92 mile/hr
Comments:

This was my first time racing with a power meter. The goal was have average 3s power and cadence on screen option and shoot for Z3-4 numbers, 88-90rpm, but also pay attention to how you feel. My power was more or less in the right range but the VI was on the high side. I felt good for the first hour and for the last bit, I really started to feel it.
Transition 2
  • 01m 3s
Run
  • 45m 30s
  • 5 miles
  • 09m 06s  min/mile
Comments:

The second run went well, better than expected. The first lap was good but I started to get quite hot on the second lap.
Post race
Event comments:

This year’s event was good. I enjoyed the run in Brooks Park more than I did last year’s course. I though that last year’s event had a much better vibe to it though. I didn’t even see a table set up and hosted by USAT at the event which was disappointing.


Profile Album


Last updated: 2016-11-02 12:00 AM
Running
00:41:52 | 05 miles | 08m 22s  min/mile
Age Group: 4/9
Overall: 0/193
Performance:
Course: The run will be 2.5 miles out and back with small rolling hills through the park and local communities. 90% of the run was in Brooks Park and the neighboring USA Baseball with an out and back section on Green Level School Road.
Keeping cool Good Drinking
T1
Time: 02:20
Overall:
Run with bike? Good
Jump on bike?
Getting up to speed and into shoes:
Biking
01:43:49 | 31 miles | 17.92 mile/hr
Age Group: 6/9
Overall: 0/193
Performance:
Wind: Some
Course: The 31 mile bike course will ride along many familiar roads to local cyclists. The ride will feature fast, flat, rolling and climbing sections and multiple views of Lake Jordan. The Long Course will turn left on Farrington Road onto 64 west then right turn onto local favorite Big Woods Road. The long course will join back with the short course by turning left on Martha's Chapel Road.
Road: Smooth Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Drinks: Just right
T2
Time: 01:03
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:45:30 | 05 miles | 09m 06s  min/mile
Age Group: 3/9
Overall: 0/193
Performance:
Course: Same as first leg
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]