Cary Short Course Duathlon - DuathlonStandard

I didn't really like the way the run started - too many people on a narrow path, so it was hard to get going for the first half mile. I ended up running through some mud just after the start, but by the time we reached the neighborhood everyone was mostly lined up. My intention was to run at 85-90% and not redline myself under any circumstances. I didn't have a good feel for a goal time, but I was shooting for a 7 minute mile average. At the first turnaround I saw I was up pretty close to the front, and as I passed the "1" on the ground I felt really good. The second turnaround section was a little hillier, but I actually passed a few folks going up hill and was repassed on the downhill. The last section was almost dead flat, so I just kept up a good rythym coming into T1 and felt I paced it just about right.

Maybe start up a little closer to the front, but otherwise nothing

Eghhh... A little rough for a transition. I got really good at these last year, but in this case I was at my spot before I realized it and kind of froze up thinking about what I needed to do. I probably wasted 10-15 seconds stumbling around, but I eventually got out on the bike. I decided to put on my bikes shoes and then clip in after mounting. Luckily I remembered to gear the bike up to climb the hill out of T1.

Practice a transition, but since this wasn't an "a" race it wasn't too bad.

A pretty good ride considering my lack of riding outdoors. Most of my training time has been on the trainer while my limited outdoor rides have been on my mountain bike. This was also my first race with my new 808 front wheel and Adamo Breakaway saddle.

I was able to get clipped in fairly well and got going out of T1. In the prerace meeting the RD mentioned a nasty bump down the road, so I kept alert for that area coming into the first turn. It didn't turn out to be too bad, but it was nice having the heads up. After making the first right I settled in and was able to pass a few riders. I kept my sights on a guy about 100 yards in front of me, but I wasn't able to make any ground. The first section of the race was mostly rolling with a few short climbs and some nice decents. After making the first left onto Luther Road the asphalt turned rough, but the road had was mostly downhill including one long, fast descent. Around this section I caught the guy I was chasing and passed a handful of other riders as well. I was at 751 before I knew it and the right and subsequent left onto Hortons Pond. The asphalt there had a few rough spots, but it was better than earlier. I caught one more rider heading down to the lake, but I was passed on the climb coming up out of the lake crossing. I tried to keep him in my sights after the climb, but he slowly rode away from me after we turned onto Farrington. As I approached the turn off Farrington the wind was really whipping in my face coming off the lake. I knew I was about 10 miles in at that point, but I also knew the rest of the ride was mostly uphill from there. At about mile 12 on Marthas Chapel Road I was passed by another rider, but I actually had to work to lay back and not draft. By the time we made it to 751 I was back on him again, so I passed him back and kept him behind me until around mile 15. At that point I was repassed by him and another rider and they drafted each other right on up the road. Oh well. I made it back to T2 feeling pretty good, but ready to get off the bike and run again.

I was very happy with my Adamo saddle - it's amazing that I felt NO numbness or discomfort on the entire ride. I know I would have been squirming big time after 10 miles with my Fizik and Cobb saddles. I could really feel the 808 front wheel with the wind gusts, but it did feel buttery smooth when the wind was low and the asphalt was smooth. Considering I was only passed by three riders - all with discs, deep fronts, and aero helmets - I was happy with this ride.

Train more outdoors, but that's hard given this time of year.

After pulling out of my shoes I made a good flying dismount into T2. However, my abs decided to form a major cramp that took at least 10-15 seconds to go away. I tried to arch back to stretch it out, and it finally subsided for me. Despite fighting the cramp I managed to turn in a fairly quick change back into my running shoes and headed out for the last 2.5 miles.

Not cramp!

My legs felt pretty dead coming out of T2, but it gave me a boost when my wife told me I was in 12th coming in from the bike. I passed a guy just after the start, but was quickly passed by a lady who would end up running off and leaving me. At least she won! I did my best to settle in, but felt pretty low on energy - maybe I should have taken some nutrition on the bike? At the first turn I grabbed a cup of water and trekked up the hill to the 1 mile mark. As I crossed the mid section of the race I started to feel better and felt I was able to pick up my pace. I was pushing myself at this point, but I certainly didn't want to blow up. I struggled up the long hill toward the second turn and noticed that the people behind me were closing in from where they were at the first turn. I opened my stride coming back downhill and focused on pushing hard to the finish. The last steep but short uphill section was tough, and as I approached the turn before the last section around the backside of the fields I could tell the girl closing in behind me was getting pretty close. I could hear footsteps behind me, so I steadily kept picking up the pace as we ran the long sweeping turn towards the finish line. I followed the trail around with my eyes and spotted the finish chute and decided I was going to turn myself inside out for the finish. Crossing behind the last baseball field I was breathing very heavily and running at 100%, but I kept expecting to see my trailer come up beside me to setup a finishline sprint. As the course straightened out it turned uphill slightly to the finish line, and I gave it all I had to the finish.

Nothing on the run - maybe take some nutrition in on the bike

I walked around to cool off and got some water, bananas and a bagel. One cooled off I chatted with my wife about the race and had a few more snacks before gathering my stuff, packing up, and heading home.


More training, but I felt I performed to my ability. Eating on the bike course might have helped a little.


I enjoyed this race. This was my first duathlon, but I liked it as an alternative to tris in the cold weather - getting out of the water in sub 40°F weather is not my idea of a good time. The second run was decidedly tougher than a typical tri run. I think I enjoy S/B/R better in general, but this was a fun change of pace.