Cooney Duathlon - Duathlon


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Oconomowoc, Wisconsin
United States
Great Lakes Multisport
50F / 10C
Overcast
 		Total Time = 1h 38m 9s
Overall Rank = 104/225
Age Group = 40-44
Age Group Rank = 12/18
Pre-race routine:

Got up around 4:30. Searched the hotel for that elusive cup of coffee to get me moving and had a heck of a time finding any. Started running a little behind but got caught up. Breakfast consisted of oatmeal, flax seed, and some almonds.
Event warmup:

Got to the event and got everything set up. There was a huge line for the bathrooms because they only had 4 units for everyone to use. Had to do an abbreviated warmup. They did the start in waves.
Run
  • 15h 41m 57s
  • 2 miles
  • 7h 50m 50s  min/mile
Comments:

Felt good overall and it was my fastest run for a multisport event I've done.
What would you do differently?:

Not much. Breathing was decent.
Transition 1
  • 01m 9s
Comments:

Didn't practice transitions yet this year and it showed. IT was hard getting into shoes on the fly.
What would you do differently?:

Practice, practice, practice
Bike
  • 1h 02m 58s
  • 21 miles
  • 20.31 mile/hr
Comments:

This was what I thought would be my strong segment and it wasn't. I planned on a 21MPH avg but couldn't. My new water bottle setup didn't work and as a result I didn't have much to drink. I also lowered my seat about an inch at the suggestion of others after showing my fit online. It turned out to be a mistake. Seemed like the entire course was a headwind.
What would you do differently?:

Not change things before race. I broke the cardinal rule.
Transition 2
  • 01m 13s
Comments:

Decent T2, could have been faster.
What would you do differently?:

practice
Run
  • 17h 08m 2s
  • 2 miles
  • 8h 34m 04s  min/mile
Comments:

Due to pushing too hard on the bike I knew I would struggle on the run. My quads were tight and sore. Felt the lactic acid building in legs as the run progressed.
What would you do differently?:

Not burn out on the bike.
Post race
Warm down:

Walked around and waiting for my wife to come in from the bike.

What limited your ability to perform faster:

Not enough preparation work, changing things on the bike before the race.

Event comments:

Good overall event. Well ran, lots of volunteers and ran smoothly. Could have used more porta potties and drink stations. Roads were horrible, rough with potholes on about 1/3rd or so of the course.




Last updated: 2013-05-23 12:00 AM
Running
15:41:57 | 02 miles | 7h 50m 50s  min/mile
Age Group: 15/18
Overall: 139/225
Performance: Good
Course: Flat out and back
Keeping cool Good Drinking Just right
T1
Time: 01:09
Overall: Below average
Run with bike? Average
Jump on bike? Average
Getting up to speed and into shoes: Below average
Biking
01:02:58 | 21 miles | 20.31 mile/hr
Age Group: 0/18
Overall: 0/225
Performance: Below average
Wind: Headwind
Course: Rough roads, with a lot of potholes, curves and turns.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:13
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
17:08:02 | 02 miles | 8h 34m 04s  min/mile
Age Group: 14/18
Overall: 153/225
Performance: Average
Course: Out and back
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4