Shoreline Duathlon - Duathlon


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Mequon, Wisconsin
United States
Concordia University
70F / 21C
Precipitation
 		Total Time = 1h 35m 38s
Overall Rank = 68/220
Age Group = M35-49
Age Group Rank = 90/22
Pre-race routine:

Pizza for dinner
Went to bed around 10pm, but had trouble sleeping
Woke up around 4:20

Cliff bar and ctyomax for breakfast
Event warmup:

Biked for 6 miles spinning to warmup
Ran about 1 mile to loosen the legs for stretching
Run
  • 15m 30s
  • 2 miles
  • 07m 45s  min/mile
Comments:

Probably started too fast and tried to hang on for the segment. The first section was flat and felt, but tired after 1.5 mile mark
What would you do differently?:

Hold back just a liitle on the pace to start
Transition 1
  • 01m 8s
Comments:

Almost made the mistake of double tying the shoelaces, habit from running events; which would have caused problems. Otherwise, felt good
Bike
  • 61m 19s
  • 21.5 miles
  • 21.04 mile/hr
Comments:

It was tough to maintain a steady pace with no other riders around. On problem of being in wave behind elite is that you do not have others to catch as incentive.
Transition 2
  • 01m 11s
Run
  • 16m 30s
  • 2 miles
  • 08m 15s  min/mile
Comments:

Felt good on the descent with the more forefoot approach. Kept it under control on the ascent and was able to finish strong.
What would you do differently?:

Need to work on hills more.
Post race
Warm down:

Grabbed some gatorade and bagels
Headed into the fieldhouse to get out of the rain

Event comments:

this is one of the better origanized events with a large number of cheerful volunteers on the course.




Last updated: 2011-08-03 12:00 AM
Running
00:15:30 | 02 miles | 07m 45s  min/mile
Age Group: 0/22
Overall: 87/220
Performance: Good
Avg HR 161 Max HR 165
Course: 1st run segment was on the Concordia CC course. Grass and dirt path with rolling hills
Keeping cool Good Drinking Just right
T1
Time: 01:08
Overall: Good
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Average
Biking
00:61:19 | 21.5 miles | 21.04 mile/hr
Age Group: 0/22
Overall: 59/220
Performance: Good
Avg Hr 152 Max HR 160
Wind: Little
Course: Out and back with rollout hills.
Road: Rough Dry Cadence: 79
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:11
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:16:30 | 02 miles | 08m 15s  min/mile
Age Group: 0/22
Overall: 112/220
Performance: Average
Avg HR 153 Max HR 159
Course: 2nd running segment was the much hillier with a large descent and then the annoying zig zag back up the bluff.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race?
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