Cape Henlopen Duathlon - Duathlon


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Lewes, Delaware
United States
Piranha Sports, LLC
55F / 13C
Sunny
 		Total Time = 00m
Overall Rank = 104/121
Age Group = 35-39
Age Group Rank = 11/11
Pre-race routine:

wake at 0500 arrive at site ~0600. Kill time trying not to get restless. This was my first ever event and wasn't sure what to do.
Event warmup:

light jog
Run
  • 15m 33s
  • 1.5 miles
  • 10m 22s  min/mile
Comments:

wanted to go out conservative. Main goal was to finish event.
What would you do differently?:

Push a little harder. I ended up running slower than my times on lite easy run days.
Transition 1
  • 00m 50s
Comments:

No clipless pedals so not a major transition.
Bike
  • 55m 20s
  • 15 miles
  • 16.27 mile/hr
Comments:

had some issues with finding the correct gear and pedal show cage issues
What would you do differently?:

spend more time training on bike and less time on stationary bike. I was way underpowered for the RPM is was doing for about half of the course until I finally got in sync with the gears
Transition 2
  • 01m 17s
Comments:

again no clipless pedals so minor issues to contend with.
What would you do differently?:

drink more
Run
  • 33m 58s
  • 3.1 miles
  • 10m 58s  min/mile
Comments:

Had to walk a few times
What would you do differently?:

Push my self harder especially after mile 2, I was overly concerned with "just finishing" at this point I was going to finish. Should have gone harder
Post race
Warm down:

light stretching, water and gatorade, a few smiles

What limited your ability to perform faster:

- to concerned with just finishing didn't give myself enough credit to push a little harder in some spots

- get off the stationary bike and ride the real thing.

Event comments:

Overall had a good time. I'll do a duathlon/triathlon again.




Last updated: 2009-09-09 12:00 AM
Running
00:15:33 | 01.5 miles | 10m 22s  min/mile
Age Group: 0/11
Overall: 0/121
Performance: Below average
Course: relatively flat with a minor hill at mid-point. Out and back
Keeping cool Good Drinking
T1
Time: 00:50
Overall: Average
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Average
Biking
00:55:20 | 15 miles | 16.27 mile/hr
Age Group: 0/11
Overall: 0/121
Performance: Below average
Wind: Some
Course: again relatively flat, moderately windy day seemed like headwinds for about 2/3 or course
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Bad Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:17
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
00:33:58 | 03.1 miles | 10m 58s  min/mile
Age Group: 0/11
Overall: 0/121
Performance: Below average
Course: for the most part flat
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 2
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: Good
Race evaluation [1-5] 4