National Capital Duathlon - International Duathlon - Duathlon


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Ottawa, Ontario
Canada
Somersault Productions
21C / 70F
Total Time = 2h 54m 58s
Overall Rank = /
Age Group = 40-49
Age Group Rank = 4/5
Pre-race routine:

Breakfast at 6:00 am - toast with PB, 1/2 C coffee, 1/2 banana
Around 7:45 ate 1/4 breakfast pita
Event warmup:

1.4K warm-up, A's and C's, strides
Two potty breaks
Run
  • 25m 18s
  • 5 kms
  • 05m 04s  min/km
Comments:

Made sure to start slow, especially with the 5K race people starting at the same time. I thought I was keeping to a 10K pace but was surprised that the middle part of the run was fast (sub-5:00) since I was trying hard to save my legs for the rest of the race.

Official run time was 27:10 which included part of the T1 time. The run with bike to the mount line was included in the bike time.
Transition 1
  • 00m
Comments:

Do not have an accurate T1 time since it was not timed.
What would you do differently?:

Wear my bike gloves during run or remember to put them on before getting back to T-zone. I had them in my back pocket. Also forgot to tighten my elastic laces on one shoe until part way into the run.
Bike
  • 1h 30m 35s
  • 40 kms
  • 26.49 km/hr
Comments:

Tried to maintain a high cadence but with the wind and some inclines, I slowed down a lot. My legs tired quickly in today's conditions. Avg speed was much slower than last year at the Canadian Iron on the same course.
Started easy on first loop (HR was still up from the run and my legs were still a bit tired). Rode harder on 2nd and 3rd loop. My left hip started to ache on 3rd loop and I could feel it radiating down the ITB so I took my Motrin (slowed my pace). Went easier on return leg of 4th loop to recover before the run. Slowed a lot to take a gel and drink.
What would you do differently?:

Train more on hills. Practice drinking in aero position more.
Transition 2
  • 00m
Comments:

No official T2 time. The time added to the run was 2:28.
Run
  • 54m 46s
  • 10 kms
  • 05m 29s  min/km
Comments:

Didn't want to carry water so took a couple of drinks at T-zone, then drank only at the turnaround points.
The first loop was slow because my legs were so tight. It felt like I was jogging with baby steps. In the 2nd loop my legs were starting to feel normal but the fatigue was similar to a 2-hr run. I tried to pick up the pace in spots but then tired quickly and had to slow down, especially on the hills.
Post race
What limited your ability to perform faster:

Not enough quality bike training.


Profile Album


Last updated: 2007-06-24 12:00 AM
Running
00:25:18 | 05 kms | 05m 04s  min/km
Age Group: 0/5
Overall: 0/
Performance: Good
Course: Across gravel parking lot, under Hogs Back, along recreational path passing Vincent Massey Park to Bank Street overpass turnaround.
Keeping cool Average Drinking Just right
T1
Time: 00:00
Overall: Average
Run with bike? Average
Jump on bike? Average
Getting up to speed and into shoes:
Biking
01:30:35 | 40 kms | 26.49 km/hr
Age Group: 0/5
Overall: 0/
Performance: Below average
Wind: Strong with gusts
Course: North on Colonel By drive. Did 4 loops with turnaround at 5K.
Road: Smooth Dry Cadence:
Turns: Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 00:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:54:46 | 10 kms | 05m 29s  min/km
Age Group: 0/5
Overall: 0/
Performance: Average
Course: Same course as the 1st run but 2 loops of it.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5]
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:
Race evaluation [1-5]