National Duathlon Festival - Duathlon


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Richmond, Virginia
United States
Sports Backers
 		Total Time = 2h 17m
Overall Rank = /
Age Group =
Age Group Rank = 3/4
Pre-race routine:

Wave didnt go off till 11:30, which was very different from what I've been use to. Basically just set up transition and watched the other waves run / bike.
Event warmup:

Did some light jogging with some accelerations near the start 10 min prior to my wave.
Run
  • 39m 44s
  • 6.21 miles
  • 06m 24s  min/mile
Comments:

My wave ended up having a different 10k loop since apparently a train had blocked the other route. My initial plan was to go by HR and stay in high zone 3. Well I quickly trashed that idea as my heart rate was in zone 5 at a moderate pace.

Grabbed water at all stations and used shotblocs (which were soon thrown up)
What would you do differently?:

This was probably the only part of my race that didnt suck. The only change is that I should have taken the heat more seriously and adjusted pace accordingly.
Transition 1
  • 01m
Comments:

Swapping gear = good
Mounting bike = not good
What would you do differently?:

Read on to the bike portion for my dumb move
Bike
  • 1h 15m 47s
  • 24 miles
  • 19.00 mile/hr
Comments:

This is where the mistakes started.

-Couldnt clip in because I left my cleat "covers on"
-1/2 mile into the bike I went BACK to transition to pick up the covers I left on the course so I wouldnt get an abandonment penalty.

The last 2 loops of the course I couldnt even give any effort. I had 1 bottle of warm accelerade which I drank through during the first 6 miles. I couldnt even begin to focus on the bike I was so thirsty for water. The last loop I wasnt able to hold aero as I had some back issues.

Summary- I had planned on 21+ mph and am amazed and how poorly the bike went.

This was my first race in the aero helmet and zipp wheels. With my performance on the bike I embarrassed to have all the aero gear on.
What would you do differently?:

FLUID! I would have carried more fluid, figure out how to stay aero without the back pain, and not waste time with the cleat "cover" problem.
Transition 2
  • 01m 7s
Comments:

One thing I did right was the flying dismount. Transition was slow as I was drinking as much water as I possibly could.
Run
  • 20m
  • 3.11 miles
  • 06m 26s  min/mile
Comments:

This was really a jog. I had no chance of holding onto my goal pace as I cramped up right at the start of the run.
What would you do differently?:

Fluids!
Post race
Warm down:

Spent about 30 minutes just standing by the water jug, cold water never tasted so good. Walked around and watched the juniors take off.

What limited your ability to perform faster:

Lots of dumb mistakes and poor hydration.

Event comments:

There were LOTS of volunteers and I greatly appreciate all the support. The course was very well marked. The only thing I would have liked would be aid stations for the bike.




Last updated: 2009-04-27 12:00 AM
Running
00:39:44 | 06.21 miles | 06m 24s  min/mile
Age Group: 0/4
Overall: 0/
Performance: Average
Course:
Keeping cool Average Drinking Just right
T1
Time: 01:00
Overall:
Run with bike? Average
Jump on bike?
Getting up to speed and into shoes:
Biking
01:15:47 | 24 miles | 19.00 mile/hr
Age Group: 0/4
Overall: 0/
Performance: Bad
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:07
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:20:00 | 03.11 miles | 06m 26s  min/mile
Age Group: 0/4
Overall: 0/
Performance: Bad
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? No
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4