Doylestown Duathlon - DuathlonStandard

Took it out pretty hard, and was surprised at my mile split when I came in at just over 6 min (first mile was 6:06). Chris started the run with me, but fell back pretty fast to settle in. I tried to get out pretty quick so that I didn't get boxed in at the first turn, but I should have settled down quicker. I need to do more pacing workouts so I can hold 6:30's exactly.

Not too much. Felt awesome going into T1. Leg turn-over will improve with more training.

There was no way to do the rubber band trick on this course. Within seconds of getting out of T1 you have to go up a sizable hill. I was glad I put my shoes completely on, ran the 10 ft across the timing mat, and then clipped in. Elastic lases on running shoes are amazing. So fast to get in and out of.

Tried to take bike off of rack before putting shoes on. Doh! Had to put bike back on rack, throw shoes on, then get going again.

Chris caught me on the bike! I kind of knew it would happen, but the two things that hurt my time (see below) would have helped me stay ahead of him longer potentially. I got passed a lot on the bike segment. I took down a few people, but mostly got passed by disk wheels or very nice tri bikes.

Since the only thing working on my computer was the time of day, I just took a goo about 20 min into the bike, and kept asking people as they passed me what mile we were at.

Need to ride more. MAKE SURE TO DOUBLE CHECK COMPUTER WORKING. Such a pain in the ass that didn't work. Also Chris and I put our numbers on our bikes wrong, so they were hitting our leg the whole time. Chris's bike time was 1:04:15, a difference of close to 2 min, which I can definitely see I lost when I stopped to try and fix my computer, and also had to coast for like a quarter of a mile while I fixed my damn number so it didn't hit my leg.

CALVES - need to get stronger (probably more of an off-season thing). They would cramp immediately if I started to stand up and pedal, so the whole bike course was done sitting down.

AERO Position - Really need to work on this. Can feel how upright I still felt even on the bars.

GEARING - need to get an 11 tooth for sure. 11-25 would be good. 11-23 would be fine as well.

This was my best transition today. Very fast. Don't think I could have changed anything to make it quicker. Jump off the bike was good, elastic lases were on and done in seconds (Chris's transition without elastic lases was 45 seconds). That same steep uphill that made the beginning of T1 tough was what you had to bomb down at the end of the bike, but I did manage to get my feet out of my shoes and socks on-top of them before I jumped off.

Definitely need to scope out the race course and know EXACTLY where to take feet out of shoes. I was totally guessing and loosened my shoes too early once I re-entered the park.

Hardest event today by far. The transition from biking to running hurts a lot. My hamstrings were very tight. Once my HR settled down from the bike, it hovered around 170 the whole run. It wasn't cardio that was holding me back, it was definitely muscle strength. I could not push harder, and if I did, I would have probably seriously messed up my hamstring.

Got passed by a few people, but also passed a handful of cyclists that I know passed me on the bike (one was cramping real bad). I know I lost at least one spot in my age-group because the dude who passed me asked how old I was.

Need to do a ton more work on the bike to run transition. Lots more brick workouts with shorter transition times between bike and run, unlike what I've been doing so far which has put a sizable gap between the two, or the jog was very easy.

Uh...couldn't walk at all. Literally hobbling. Need to remember Advil for immediate post-race consumption. Car ride home was tough on the legs as well. The part that hurt was the same section of hammy that you use to do squats and lunges...two things I hate doing.


Muscle strength in calves and hammy's. Quad strength will come from more riding in April.


So excited Chris and I did so well for our first race. I felt good with my nutrition, although I still think Goo's taste nasty and leave a film in your mouth. Great event. Only sad we didn't take a single picture of the two of us!!