Brandywine Valley Duathlon - DuathlonStandard


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Delaware City, Delaware
United States
Piranha Sports
55F / 13C
Precipitation
Total Time = 1h 35m 11s
Overall Rank = 88/284
Age Group = M35-39
Age Group Rank = 15/34
Pre-race routine:

Up around 4:15am. Ate a 2-serving bowl of oatmeal with a few raisins. Drank a glass of OJ and cup of coffee and headed off to the race. Got myself through packet pick-up and bike/helmet check by 6:30 and had until 8 until race start.
Event warmup:

Took a 10min spin on the bike before setting it up in transition, then took a 10min run. Also did about a 5min run with some pick-ups just prior to lining up for the start. It had been raining overnight and was supposed to rain all day, but so far there had been little new rain since I had checked-in. Ran into Andy (southwestmba) right at the start and commented how it looked like we had gotten lucky with the weather. I should have known not to say that at the start.
Run
  • 22m 17s
  • 3.11 miles
  • 07m 10s  min/mile
Comments:

Started out a bit faster than I wanted to, but felt pretty good and settled in as I reminded myself of the second 5k to come. Found someone running at my pace and just fell in behind them until we got a little past the 2-mile marker. I picked it up some there and passed him. Moved up to around my LT for the last 1/2-to-3/4mi and felt good.
What would you do differently?:

Try to hold back a little better out of the gate, but overall I felt I used about the right amount of energy on the run.
Transition 1
  • 00m 59s
Comments:

Almost forgot to buckle my chin-strap before leaving transition, but remembered just before exiting.
What would you do differently?:

nothing
Bike
  • 47m 2s
  • 18.6 miles
  • 23.73 mile/hr
Comments:

I probably started out a bit too hard again here. After going cautiously across a metal grate bridge (a little dicey as people were shifting lines in front of me), I worked pretty hard up the only hill on the course. Once over the top I began to settle in agin and found a comfortable gear/cadence. My cadence was lower than usual, but it felt comfortable and I felt like I was moving pretty good. Passed people for awhile, but eventually found myself with a couple guys riding about the same pace and rode with them (tried to stay out of the drafting zone and think I did a good job of that). Towards the end of the bike, I picked up the effort a little and rode away from that group.

A couple miles out of T2, the rain began. At first it was not too hard, but it was instantly notable that it was getting colder and the wind was picking up. I took it very cautious over the metal grate bridge this time--unclipping one foot and sort of pushing myself across. I also tried to spin a higher cadence over this last segment to prep for the run.
What would you do differently?:

I thought this ride went pretty well overall. Again, maybe do a better job holding back at the start.
Transition 2
  • 00m 46s
Comments:

Went well
What would you do differently?:

nothing
Run
  • 24m 9s
  • 3.11 miles
  • 07m 46s  min/mile
Comments:

Immediately felt the fatigue on this run. But my legs were still moving reasonably well and overall I felt OK. The rains got much heavier during the run, along with wind and the colder air. Temps were probably upper 50s at the start and were mid-40s by the time I was heading home.

At the 1mi marker I picked up my effort. I was going to try to hold near LT over the last 2. But just before the turn-around I developed a side stitch. I tried to keep running, but it was definately having a big impact on my pace. Over the last 1/2-to-3/4mi I had to walk a few times for brief stretches. And while I ran through the finish, I was unable to really push it. My legs had more to give, but I couldn't use them.
What would you do differently?:

If I knew what caused the side-stitch, I would do that differently. :)
Post race
Warm down:

I didn't need a warm-down. I needed to warm-up!

I grabbed a banana & slice of pizza. Then I gathered my stuff and made my way to the car to get at least a dry shirt on before driving home.

What limited your ability to perform faster:

The side stitch obviously.

This was a C-race for me so I wasn't tapered or trained for it. I know I still need to keep working on both my bike & run, but I've made good progress over the last year.

Event comments:

The race itself seemed well-organized with lots of volunteers where you'd want them. Hard to rate the post-race since pretty much everyone just wanted to get out of there as fast as they could. I heard they cancelled the awards ceremony because they were worried the tent wouldn't hold up. But there were plenty of volunteers out on a pretty bad day and Piranha usually does a good job with their races so I give them the benefit of the doubt on this.




Last updated: 2006-03-30 12:00 AM
Running
00:22:17 | 03.11 miles | 07m 10s  min/mile
Age Group: 21/34
Overall: 145/284
Performance: Good
Avg. HR 168 Splits: 10:52/11:26 (1st leg was a bit shorter)
Course: Flat out-and-back course on streets
Keeping cool Good Drinking Just right
T1
Time: 00:59
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Good
Biking
00:47:02 | 18.6 miles | 23.73 mile/hr
Age Group: 13/34
Overall: 50/284
Performance: Good
Avg. HR 164 Avg. watts 265 Total work 751kj
Wind: Some
Course: Mostly flat out-and-back course--1mi moderate climb over bridge each way. I think distance was overstated a little--more like 17.5mi. This was a portion of the bike course from the Delaware Diamondman 1/2IM I did last year.
Road: Smooth Wet Cadence: 78
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:46
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:24:09 | 03.11 miles | 07m 46s  min/mile
Age Group: 22/34
Overall: 139/284
Performance: Below average
Avg. HR 168 Splits: 11:32/12:37
Course: Same out-and-back course as first run
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Average
Race evaluation [1-5] 4