US Coast Guard MWR Duathlon - Duathlon

The first run went well. Overall, I was trying to set myself up with a comfortable pace and not blow up in the first two miles. The course was relatively flat, with a downhill in the first mile and uphill for the last quarter mile leadining into T1.

For me, an 8:50/mi pace for 2 miles is a little slower than usual. But it is still eveident, I need to get faster in the run. I think I will focus on this during the August- October time frame, prior to the Halloween races.

This was a poor T1 performance. I lost at least 1 min here, and a finishing spot. I could not get my cycling shoes on- I was all thumbs on the ratchet.

Hustle, and practice with the shoes more.

I came into this race nervous about being able to ride 12 miles without lsoing focus. I did not find that to be a problem- the course was two 6 mile loops, so I was able to break it down into small enough pieces to stay focused.
I rode at a constant effort. The bike breakdown was as follows: miles 1-2- flat and fast (avg pace in 19-22); miles 3-5- rolling with a fierce headwind (avg. pace 14 -16); mile 6- fast.


Besides continuing to work on my top end speed, not a lot. My max speed was in the upper 20s, where I feel I was lost ground was riding into the headwinds. My body position was just too upright. During the offseason, I need to think about adding aero bars, or moving to a TT bike.

An average T2- better than T1, but still slow. Love the lace locks.

What's not to work on here. Considering that my bike was on the ground when I got back after the race, I need to work on my racking. Need to hustle when in transition.

Run 2 was a repeat of Run 1. During all of my brick practices, I have never has a n issue with going from bike to run, but today, it felt a little wierd. I think it was more due to fatigue than to not practicing. No magic here, I just geared down and forced myself through the run.

Again, I need to improve my running speed.

Drank a bottle of water, walked around, stretched a little bit. Need to stretch more.


I had the flu during the week leading up to the race, so I was unable to bike/run for the 5 days prior to race time. Still, my fitness is in place, so that is not an excuse. I just need to work on improving my top end. Not bad for my 2nd race ever.


It was a good race- as only my second race (both with FIRM), I don't have much to comapre with. Good set-up, facilities were open for bathrooms, lots of support staff, and light food afterwards.