YMCA Camels Back Duathlon - DuathlonStandard


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Boise, Idaho
United States
Treasure Vally Family YMCA
46F / 8C
Overcast
 		Total Time = 2h 29m 10s
Overall Rank = 147/154
Age Group = 30-39
Age Group Rank = 16/18
Pre-race routine:

stretch, cheerios with banana and blueberries, oj, water.
Event warmup:

walk
Run
  • 31m 46s
  • 3.11 miles
  • 10m 13s  min/mile
Transition 1
  • 01m 13s
Comments:

wore a bad bike shirt with the cooler temps. Won't wear one with a zippered pocket again as it added a lot of time to the transition.
What would you do differently?:

different shirt
Bike
  • 1h 12m 30s
  • 30 kms
  • 24.83 km/hr
Comments:

the headwind made me work a little harder than I realized. Calves then quads started to signal cramps at end of ride. went into a low gear last 1/2 mile to spin at a faster cadence for the b2r transition, but it was too late due to cramps.
What would you do differently?:

electrolyte mix in my water
Transition 2
  • 01m 46s
Comments:

Cramping quads, especially the right VMO, immediately with dismount. Unable to run in the transition area d/t the cramping.
What would you do differently?:

electrolyte mix in water
Run
  • 41m 54s
  • 3.11 miles
  • 13m 28s  min/mile
Comments:

bad run, cramping intensified with each uphill portion. Leg locked in cramp with the abrupt uphill to 8th street. Had to stretch and walk it off.
What would you do differently?:

electrolyte mix in water.
Post race
Warm down:

walked and drank water.

What limited your ability to perform faster:

quads cramped, and duration and intensity of cramping limited available energy after they stopped.

Event comments:

2nd year doing this event, 2nd year I cramped with the 2nd run. I thought the cooler temps would have prevented. Will need to experiment with electrolyte mixes. May do the short vs. the long next year as it is the first longer event of the year.




Last updated: 2010-05-28 12:00 AM
Running
00:31:46 | 03.11 miles | 10m 13s  min/mile
Age Group: 17/18
Overall: 150/154
Performance: Average
average HR 164, max HR 177. Ave pace 5.9 mph.
Course: uphill first half, downhill 2nd half
Keeping cool Good Drinking Just right
T1
Time: 01:13
Overall: Below average
Run with bike? Average
Jump on bike? Average
Getting up to speed and into shoes: Good
Biking
01:12:30 | 30 kms | 24.83 km/hr
Age Group: 9/18
Overall: 119/154
Performance: Good
Ave HR 159, max HR 174. Ave pace 15.9 mph with max speed of 32.7 mph.
Wind: Headwind
Course: 2 miles uphill, then out and back hill road. Total vertical 1055 feet.
Road: Smooth Dry Cadence:
Turns: Below average Cornering: Below average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 01:46
Overall: Bad
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Bad
Racking bike Below average
Shoe and helmet removal Good
Running
00:41:54 | 03.11 miles | 13m 28s  min/mile
Age Group: 18/18
Overall: 151/154
Performance: Bad
Ave HR 157, Max HR 173. Took 12 minutes to reach 1/2 mile, took 25 minutes to reach 1/2 way mark, finally no longer cramping when downhill and able to finish in a slow jog.
Course:
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 2
Good race? No
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 2