Powerade Tri the Rock Duathlon - Duathlon


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Rock Hill, South Carolina
United States
On the Mark Sports
72F / 22C
Sunny
 		Total Time = 1h 37m 49s
Overall Rank = 8/16
Age Group = 45-50
Age Group Rank = 1/2
Pre-race routine:

Left home at 4:15 am. Planned to get something to eat before the race. Not too many places open at that time in the morning. Had a hammer gel and a GU with water before the race.
Run
  • 08m 56s
  • 1.2 miles
  • 07m 26s  min/mile
Comments:

Started out with the front 5, but when we reached a mile is slowed a bit as I didn't know if the course was longer than one mile. This was my first multi sport event so I was nervous and too cautious about pace and Heart rate.
What would you do differently?:

Keep up with pace and not hold back and have more fun
Transition 1
  • 01m 12s
Comments:

Had trouble getting left foot in clip. Have only been riding for one month.
What would you do differently?:

Practice clipping in more.
Bike
  • 52m 49s
  • 16 miles
  • 18.18 mile/hr
What would you do differently?:

Work on cadence and shifting
Transition 2
  • 01m 4s
Comments:

Had bunge laces so the shoes went on easy, I was nervous and ran out of T2 with my helmet on. LOL
What would you do differently?:

Take helmet off before exiting T2
Run
  • 33m 45s
  • 3.1 miles
  • 10m 53s  min/mile
Comments:

Had done a ton of bricks, but was a little disappointed in the time. I had just run a PR 25:05 ina 5K race a few weeks earlier. I didn't ride 16 miles before it though. My expectations may have been to high for the run.
What would you do differently?:

Keep HR down and steady pace
Post race
Warm down:

Walked around and got re-hydrated. Wife was there to support me, it was a great first multi sport race.

What limited your ability to perform faster:

I had only been training for 4 weeks for my first Tri in June. Wanted to see where I was in the training.

Event comments:

I had a great time, will definately do this one again next year.




Last updated: 2010-05-16 12:00 AM
Running
00:08:56 | 01.2 miles | 07m 26s  min/mile
Age Group: 1/2
Overall: 5/16
Performance: Average
Course: Course was a hair longer and one mile. I registered 1.2M on my garmin 310XT.
Keeping cool Good Drinking Just right
T1
Time: 01:12
Overall: Good
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Below average
Biking
00:52:49 | 16 miles | 18.18 mile/hr
Age Group: 1/2
Overall: 6/16
Performance: Good
Wind: Some
Course: Not as bad as I anticpated. Drove in on the road and was a little worried about the hills but they were not that bad. The 15 mile course I train on at home is 5 X tougher.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:04
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:33:45 | 03.1 miles | 10m 53s  min/mile
Age Group: 1/2
Overall: 10/16
Performance: Below average
Course: Course was thougn a neighborhood, nice side walks and roads
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 5