World's Best 10K Duathlon - DuathlonOther


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San Juan,
Puerto Rico
IRON CARIBBEAN SPORTS
85F / 29C
Sunny
 		Total Time = 1h 27m 46s
Overall Rank = 130/200
Age Group = 30-34
Age Group Rank = 14/16
Pre-race routine:

Hydrated well the night before and ate plenty of pasta, Woke up at 5:00 AM- Ate wheat toast with peanut butter and strawberry jelly. and rode my bike to the event with my wife on her mountain bike.
Event warmup:

Rode my bike to the site about 7 mile bike ride small chainring high cadence. Got to the site and ran for a while. I felt great..a bit anxious.
Run
  • 24m 35s
  • 3.11 miles
  • 07m 55s  min/mile
Comments:

I was so anxious that I just ran with the big boys then for some weird reason I kept seeing them smaller and smaller as the Kms went by. I just feel the I started pretty damn fast. But I ran a PR under 25 minutes. I did not wear my HRM i think this helped my time. Had some Gu at 15 minutes into the race.
What would you do differently?:

I would probably would not start so fast ...but I really did well. I feel. The warm up was good, my time was good, nothing else matters
Transition 1
  • 02m 2s
Comments:

I don't know the exact time on transition yet but all I can say is that considering this being my first multi sport event my transition was ok. I took my shoes off, ran with the bike then jumped on it and kept going
What would you do differently?:

did not clip my shoes to the bike. I think I will try this next time
Bike
  • 44m 46s
  • 12.43 miles
  • 16.66 mile/hr
Comments:

I sucked. I mean I really thought I was going to do better on the bike. I don't think I pushed myself enough. I need to work on my bike fitness.
What would you do differently?:

Get a trainer and train at home and start doing some hill training. I was just not happy with my performance on the bike.
Transition 2
  • 02m 12s
Comments:

I just took it easy on this transition. I know the time in was 1:15 32 when I made it to the transition. Took helmet off on the way to the rack. ran with bike shoes. drank some Gatorade and had another Gu. Put shoes on and to the last leg.
What would you do differently?:

Just do the whole feet on bike shoe on the transition.
Run
  • 14m 13s
  • 1.55 miles
  • 09m 09s  min/mile
Comments:

Got off the transition and tried to set my pace. I got a bit of a cramp on my calves. So I slowed down until my body got used to it then just ran normal. The last 100m I pressed on. I felt good
What would you do differently?:

Don't try to set the quick pace after the bike. Let my body get used to the road.
Post race
Warm down:

Walked a bit then just rode my bike back home. Stretched at home.



What limited your ability to perform faster:

I think I just need to train more. Hill training and bike interval training and also run intervals.

Event comments:

Overall, this is the best duathlon in Puerto Rico. All the top local triathletes and duathletes compete in it . the pace is very fast. Very well organized and everyone was really supportive.

Running Sub- 8 minute mile for me is a big acomplisment.

THis was my first multi-sport event... I am really happy with my performance.




Profile Album


Last updated: 2006-12-19 12:00 AM
Running
00:24:35 | 03.11 miles | 07m 55s  min/mile
Age Group: 0/16
Overall: 0/200
Performance: Good
Course: The course was the Teodoro Moscos Bridge its 5K loop
Keeping cool Average Drinking Just right
T1
Time: 02:02
Overall: Average
Run with bike? Average
Jump on bike? Below average
Getting up to speed and into shoes: Average
Biking
00:44:46 | 12.43 miles | 16.66 mile/hr
Age Group: 0/16
Overall: 0/200
Performance: Bad
Wind: Headwind with gusts
Course: Bridge loop 5 times
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 02:12
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Good
Shoe and helmet removal Below average
Running
00:14:13 | 01.55 miles | 09m 09s  min/mile
Age Group: 14/16
Overall: 0/200
Performance: Good
Course: half way to the bridge and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %2
Overall: Average
Mental exertion [1-5] 4
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? Yes
Post race activities: Below average
Race evaluation [1-5] 4