Wrentham Duathlon - Duathlon

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Wrentham, Massachusetts
United States
Firm Racing
45F / 7C
Total Time = 1h 02m 47s
Overall Rank = 20/265
Age Group = 30-34
Age Group Rank = 5/29
Pre-race routine:

I got up at 5:00 and had breakfast before heading out at 5:30. I was expecting a 2 hour drive so with an 8:30 start time, I would have an hour to set-up and warm-up. The drive was little shorter than expected so I got to Wrentham in plenty of time. Being that this was my first multi-sport event of the season, I had to get back into the knack of setting up transition. I must have made half dozen trips back and forth to my car before I was finally settled on what I needed in transition. For a rainy Sunday duathlon in April, it was a very good turnout. 350 signed up and at least 265 started and finished.
Event warmup:

Setting up my transition may have been enough of a warm-up but I decided to take the bike out to make sure it was shifting properly. Whenever I put on the race wheels, I have to adjust the RD and it takes a little bit to get it right. I rode a couple of miles and the bike was shifting well. The bad news was that I did not have any power in my legs. It has been a long 3 weeks of training and I was still feeling it. I didn't think it would be too much of a factor because the course was supposed to be relatively flat and I was thinking it would only effect me on the hills. I reracked the bike, put on my running shoes, did a little jogging and headed to the starting line.
  • 18m 28s
  • 3 miles
  • 06m 10s  min/mile

Before the gun went off, they announced that the under 23 world triathlon champion Jarrod Shoemaker was at the race. Turns out I was standing right behind him. So much for winning :)

The gun went off and we took off quickly. There was a little bumping at the beginning but still muh better than a swim start. I was a little concerned out how fast of a pace I could hold as I have done no running speedwork. I hit the first mile in 5:52 and was feeling good. I knew I was up against a quality field when I come through the first mile sub 6 and there are over 20 guys (and 1 girl) in front of me. The pace was feeling fast but comfortable. Jarrod already had a 30 sec edge and was pulling away quickly...man he can fly. I kind of got caught in no mans land as I lot touch with a pack in front of me so I was running alone. I missed the second mile split but my breathing was getting pretty hard so I tried to relax a little bit. I think I slowed a little the last mile as it was uphill and I prefered to not be completely dead come T1.
What would you do differently?:

Nothing, I thought I paced it pretty well.
Transition 1
  • 00m
What would you do differently?:

I ran into T2, flicked off the running shoes, put on the bike shoes, helmet, glasses and I was off. I was pretty happy with my transition.
  • 30m 49s
  • 11 miles
  • 21.42 mile/hr

For the first time ever, I was better in the standings on the bike than the run. I got up to speed pretty quickly, took a small drink of water, dropped into the aerobars and took off. I passed about 5 people in the first few miles and a few more as the miles ticked away. Usually hills are my strength but I really had to fight today. I was out of the saddle and dropping gears more than I usually do but I just lacked that little additional power needed. I pushed hard the entire way and was only passed by two people (one of which was a relay rider). My goal was to not think about the last run at all and just ride like I ws heading toward the finish line.
What would you do differently?:

Really happy with this ride even with the tired legs.
Transition 2
  • 00m

Took my shoes off while riding for the first time. It was a nice flat, straight stretch heading into T2 so I decided it was good time to try and it went surpisingly smooth. Got into T2, racked the bike, took the helmet and glasses off, slide on the shoes and took off.
What would you do differently?:

  • 13m 28s
  • 2 miles
  • 06m 44s  min/mile

The second run includes T2 but I still wasn't happy with it. I think my lack of speed training really showed as I just could not get up to speed. I left T2 with a guy right in front of me and he just blew my doors off. There was nothing I could do. I ended up passing the one guy that passed me on the bike but two other runners ended getting by me in the last half mile (including the top female who just killed me on both runs, she was flying).
What would you do differently?:

I think I might have been able to push a little harder earlier in this run but was too conservative. I think this will just come with more racing.
Post race
Warm down:

Tried not to fall down, slowed down my breathing and then began the eating fest.

What limited your ability to perform faster:

I have two limiters that I am working on (or about the work on): cycling power and running speed. I have been working on my cycling power and I am really happy with the results. I think if I was a little more rested, I could have attacked the hills rather than just surviving them.

Running speed I have done nothing with but will do a couple of speed workouts over the next 3 weeks to try and improve that. I have to be able to run fast without it feeling fast.

Event comments:

This was a great small race. It was well organized and a fun course. There was never any doubt about which direction to go and they did a great job with traffic control. I would definately do this race again.

Last updated: 2006-04-24 12:00 AM
00:18:28 | 03 miles | 06m 10s  min/mile
Age Group: 8/29
Overall: 24/265
Performance: Good
Course: Flat and fast
Keeping cool Good Drinking
Time: 00:00
Overall: Good
Run with bike? Good
Jump on bike? Below average
Getting up to speed and into shoes: Good
00:30:49 | 11 miles | 21.42 mile/hr
Age Group: 4/29
Overall: 19/265
Wind: Little
Course: Somewhat flat but a few rolling hills and a few steep ones as well. A little more diffiult than I expected.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Not enough
Time: 00:00
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:13:28 | 02 miles | 06m 44s  min/mile
Age Group: 9/29
Overall: 31/265
Performance: Good
Course: Flat and fast
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race?
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