Police Du - Duathlon


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Carmel, New York
United States
New York Triathlon Club
Overcast
Total Time = 1h 11m 24s
Overall Rank = 9/48
Age Group = M30-39
Age Group Rank = 1/6
Pre-race routine:

Met up with Anthony which was nice. I should stop showing up so early to these local races. Had to have a tech top off the tires. Can't believe I forgot to do it at home...
Event warmup:

20 min jog with some pickups. there was too much standing around between warmup and race time.
Run
  • 07m 4s
  • 1 miles
  • 07m 07s  min/mile
Comments:

Short out and back on gypsy trail rd. All up or down.
Transition 1
  • 00m 44s
Comments:

nothing fancy. i was wearing socks because my left foot is still chewed up from last weeks trail run with mud and pebbles in my shoes.
Bike
  • 44m 2s
  • 14 miles
  • 18.78 mile/hr
Comments:

i dont know, i couldnt really hold steady higher power amounts. it was part mental part phisical. i spent a lot of time alone on the course. couldnt catch the faster runners from the du and when the FOP guys/girls from the tri caught me, they kept on going. it tighted up toward the end but i was not trying to pass anyone in that curvy blind-spot filled end. i ended up 0.7mph slower than last year. whats up with that? part of it may be doing the hilly short run first instead of the swim, but that couldnt be all of it.
What would you do differently?:

i dont know. i like this course allow to push FTP. when I swim near hear I might try and ride this loop hard alone some. its got all the elements to make me a better rider, no stoplights, tons of rolllers and great places to practice handling.
Transition 2
  • 00m 51s
Comments:

again, nothing fancy since i didnt want my socks wet/muddy for the run. somewhere during the bike i decided i wasnt "racing" any more today and planned to treat run #2 as a brick. So I actually dropped my German next to the helmet, but then thought better of it and picked it up. I'd hate to have it accidentally walk off, plus I could use it for HR.
Run
  • 18m 41s
  • 2.5 miles
  • 07m 19s  min/mile
Comments:

Stuck to the impromptu plan and kept HR in z3 or under, enjoyed the tree lined road, view of the reservoir and streams.
What would you do differently?:

Maybe would have pushed a littttle harder if I knew the second place AGer was only 20 seconds behind.
Post race
Warm down:

Had a donut and waited in the shade for the awards announcemens. Was planning to do a trail run before going home but blew it off. It had gotten hot and I was out of steam.

later in the day I realized I shredded my rear tire across 2 inches. Lucky it made it through the race. I definitely contributed to this be being to lazy to take off my race wheels before trainer rides.

What limited your ability to perform faster:

Poor attitude and sporadic training

Event comments:

Any gripes from the day were personal. This is a great race and very well attended for its senond year. I bet it sells out next year.




Last updated: 2013-06-23 12:00 AM
Running
00:07:04 | 01 miles | 07m 07s  min/mile
Age Group: 1/6
Overall: 6/48
Performance: Average
167bpm. i messed up my garmin with hitting the lap button to early and too late on the bike. the course seemed pretty accurate, though
Course: short out and back on gypsy trail rd.
Keeping cool Drinking
T1
Time: 00:44
Overall:
Run with bike? Good
Jump on bike?
Getting up to speed and into shoes:
Biking
00:44:02 | 14 miles | 18.78 mile/hr
Age Group: 1/6
Overall: 13/48
Performance: Below average
182watts average (argg). About 159 bps
Wind: Little
Course: a triangle of rights full of rollers. the last 4 miles is fast if you have a death wish, which i dont. its all small rollers on curves. i took it easy here.
Road:  Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:51
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:18:41 | 02.5 miles | 07m 19s  min/mile
Age Group: 2/6
Overall: 10/48
Performance: Good
154 Bpm
Course: Same as first with the turnaround further out.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 2
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? Yes
Post race activities: Good
Race evaluation [1-5] 4