DU the Golden Bears - Duathlon


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El Sobrante, California
United States
Wolf Pack Events
Overcast
 		Total Time = 2h 11m 52s
Overall Rank = 16/22
Age Group = 45-49
Age Group Rank = 1/1
Pre-race routine:

Something went wrong with my nutrition before race day. I didn't follow my normal routine and that may be what happened. I felt constipated the night before and the morning of. I was struggling to empty my bowels. Fortunately, by 30 min before the race, I got the feeling and hit the portapotty. That saved me I think. I had no digestive issues during the race thankfully.

Unfortunately, because of this, I didn't follow my normal warmup routine so I started the race cold.
Event warmup:

Nothing.
Run
  • 44m 43s
  • 4.85 miles
  • 09m 13s  min/mile
Comments:

I was second to last off the run which is fine. I know my run fitness is not where it used to be 2 years ago. Working on that. And I purposely kept in AE zone 2 for this portion to leave energy for the bike and 2nd run.
What would you do differently?:

Nothing really
Transition 1
  • 00m 50s
Comments:

slow = smooth, smooth = fast
6th fastest T1. Not bad. #1 was 22 seconds.
What would you do differently?:

I know how to get onto my bike with the shoes already attached to it,but only if I don't wear sock as I do in shorter tris. But today I decided to wear socks so I never practiced putting my foot into bike shoes with socks on.... If I had practiced getting into shoes with socks on, this could have sped this up a bit. Try that next time.
Bike
  • 1h 06m 40s
  • 18.7 miles
  • 16.83 mile/hr
Comments:

I was 8th fastest on the bike. NOT BAD at all. I'm happy with that. I caught up and passed 5 men and some of the women as well. It felt good to come from behind like that.

Only thing is that my calves started cramping up near the end of the ride. I'm sure it was because of the run segment before the ride. I'm just not used to doing that at all in training.
What would you do differently?:

Do some running before training rides if it is at all possible.
Transition 2
  • 00m 37s
Comments:

I was 6th fastest T1.
What would you do differently?:

Practice getting out of shoes before exiting bike with my socks on.
Run
  • 19m 10s
  • 2.2 miles
  • 08m 43s  min/mile
Comments:

My calves were stiff as a board for the first 5 minutes, but thankfully loosened up the more I ran. I managed to get my pace up on the flats up to sub 8:00. The hills at the end were HARD. Especially the final one before the finish. I crossed the finish breathing intensely hard.... but happy.

The family was there rooting me on and I felt fantastic!
What would you do differently?:

Keep on training.
Post race
Warm down:

Walked around a bit and at some of the more sugary snacks available. Drank lots of H2O.

What limited your ability to perform faster:

Training.

Event comments:

First long Du like this. I really liked it. Small crowd, but that's ok. It was a great way to test my abilities right now. Everyone was very helpful at the event. I would do this again.


Profile Album


Last updated: 2015-03-22 12:00 AM
Running
00:44:43 | 04.85 miles | 09m 13s  min/mile
Age Group: 0/1
Overall: 21/22
Performance: Good
AVG HR was 157 which is less than threshold HR. I kept it in aerobic HR for most of the segment except when climbing the hills. The course was hilly.
Course:
Keeping cool Drinking
T1
Time: 00:50
Overall: Good
Run with bike?
Jump on bike?
Getting up to speed and into shoes:
Biking
01:06:40 | 18.7 miles | 16.83 mile/hr
Age Group: 1/1
Overall: 8/22
Performance: Good
AVG HR = 161 Norm Power = 207 which is right at my FTP. To me this means that I get it my all on the bike.
Wind: None
Course: Around the reservoir. Very hilly. There were some descents that had me going near 40 mph. I could have gone faster, but I'm just not that confident doing it and I don't do that in training at all especially on the Tri bike so that's the best I could do.
Road: Smooth Dry Cadence: 79
Turns: Average Cornering: Average
Gear changes: Below average Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:37
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:19:10 | 02.2 miles | 08m 43s  min/mile
Age Group: 1/1
Overall: 15/22
Performance: Good
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]