Trifitness Seaside Sprint Duathlon - Duathlon


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Bridgeport, Connecticut
United States
Trifitness
Sunny
 		Total Time = 1h 03m 14s
Overall Rank = 6/47
Age Group =
Age Group Rank = 0/
Event warmup:

My first duathlon after a few seasons of sprint and Olympic tri's.
Run
  • 09m 55s
  • 1.5 miles
  • 06m 37s  min/mile
Comments:

A little unsure of pacing since this was my first duathlon. Consciously tried to hold back and keep around 8k pace based on RPE and HR.
Transition 1
  • 00m 51s
Comments:

Comical effort trying to mount bike and get clipped in. Should probably practice!
Bike
  • 28m 35s
  • 10 miles
  • 20.99 mile/hr
Comments:

Flat course, 2 loops with sharp turn around at each end of loops. Road hard and felt good. Tail wind in one direction and head wind in the other. Wind seemed to pick up on 2nd loop and was tough going into head wind.
Transition 2
  • 00m 46s
Run
  • 23m 6s
  • 3.1 miles
  • 07m 27s  min/mile
Comments:

Legs felt good coming off the bike. Wasn't sure what to expect for pace since it was my first du. Kept RPE and HR just below red line. Course was hot. Felt the strong head wind on the way back. Started to slow slightly toward the end and had tinge of a cramp coming in my left leg which luckily subsided. Was passed by 5th place within the last quarter mile but did not have enough in the tank to challenge him.
Post race
Warm down:

Walked, stretched and at some post-race snacks.

What limited your ability to perform faster:

Think I executed to the best of my ability, especially given this was my first duathlon and pacing was in question. Felt like I did a good job of keeping it right at the red-line the whole time.

Could definitely improve my transitions. Definite room for improvement on bike-handling skills in windy conditions. More practice keeping a slippery aero position.



Event comments:

Great race. Well organized, flat and fast local race.




Last updated: 2016-06-13 12:00 AM
Running
00:09:55 | 01.5 miles | 06m 37s  min/mile
Age Group: 0/
Overall: 15/47
Performance: Good
Course: Flat out and back along the Long Island Sound.
Keeping cool Drinking
T1
Time: 00:51
Overall: Below average
Run with bike? Good
Jump on bike? Bad
Getting up to speed and into shoes: Bad
Biking
00:28:35 | 10 miles | 20.99 mile/hr
Age Group: 0/
Overall: 6/47
Performance: Good
Wind: Some
Course: 2 loop, flat bike course that's closed to traffic. Sharp-turn around at each end of loop.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 00:46
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal
Running
00:23:06 | 03.1 miles | 07m 27s  min/mile
Age Group: 0/
Overall: 9/47
Performance: Average
Course: Flat out and back along the sound.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
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] 5