Willow Duathlon - DuathlonStandard

I started at a very comfortable pace; hard but not too hard. Immediately I tried to find where I would fit into the mass pace-wise. A large amount of people went out too fast and started to slow. I just focused on finding a solid pace that I could hold but not burn out for the rest of the race. I tucked in behind a Hammer Nutrition guy and followed him until the end when I passed him.

Nothing. I was very happy with my performance.

I passed several people in the last stretch into the transition area. I'm not sure why people began to slow down right then. I got my shoes off quickly and threw my bike shoes on. I ran out of transition and stepped off to the side to mount my bike. I got up to speed and my legs felt pretty drained. I glanced at my computer and was pleasantly surprised to see 21mph.

Nothing.

I started out at a 21mph pace and my goal was to keep above 20 for the entire leg. Overall I think I passed more people than passed me. The pace that I was holding seemed to be working well for me. I was holding my ground but now burning out. I got kind of annoyed when some people passed me right before a corner and then slowed excessively blocking my turn. I didn't lose any significant amount of time, but I did not need to slow that much for some of the turns because we were given a large amount of room on the road. I passed a few people right before we got into the park and tried to hold that position until the end.

Not much. Just train more on the bike.

I took my feet out of my shoes well before the transition area so an not to encounter any problems when everyone else was fiddling around. I dismounted and ran over to my area of the rack. The rest of the transition went well. I didn't get caught up on anything and made it out in good time.

Nothing.

Right out of transition I was running next to a random man who seemed to be going at a nice pace. My legs felt like bricks and it was obvious that the man I was running with felt the exact same. I decided to just stick with him for as long as I could. My goal for the second 5k was to keep pushing the pace and run a sub 20min. Before the first mile, my legs started to feel great and I passed the man I was running with. A Team Fraser racer passed me and I had to size him up to see if he was in my AG(I wanted to win). I figured that he looked a little older than me. I chased him up until about 1.75 miles and then passed him. I kept picking up the pace trying to put distance between my pursuers and I. I chased down the Hammer guy from the first 5k and passed him. When we wound near the pool I put the picked it up some more and sprinted past 3 people down into the finish chute.

Nothing. The second 5k felt solid and I feel like it was a great performance.

I sat down and stretched immediately after my finish. I then got a slice of pizza and other snacks and headed to my car to drink 12oz of Endurox R4 recovery drink.


Not much. I surprised myself and the race went off without a hitch.


I executed my race strategy perfectly. Everything seemed to go as planned and by body delivered when it was needed. I didn't experience any GI issues before/during/after the race. I sipped water from my aerodrink on the bike leg and ate one Orange Burst Gu. My nutrition plan worked well and I think I will use it in the future. I fueled up 2.5hours before the start and only drank water save for one Gu up until the start. I started my recovery strategy immediately following the race. I purchased my race nutrition from www.SportsBistro.com and I am very happy with the products.