National Capital Duathlon - International Duathlon - Duathlon

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.

Do not have an accurate T1 time since it was not timed.

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.

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.

Train more on hills. Practice drinking in aero position more.

No official T2 time. The time added to the run was 2:28.

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.

Not enough quality bike training.