St.Malo Multisport Weekend - Duathlon


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St.Malo, Manitoba
Canada
Tribalistic Triathlon Team
28C / 82F
Overcast
Total Time = 1h 31m 57s
Overall Rank = /
Age Group =
Age Group Rank = 10/14
Pre-race routine:

Woke up early had 3 mini bagals with milk. Drove out to St.Malo sipped on gatorade the whole way and munched on a power bar. I tried fueling a little differently this go around. Did not eat my regular brekkie (cereal, toast + PB) skipped coffee this am as well. Had all my gear packed and ready the night before.
Event warmup:

The bad thing about the du's...it seems...is that you have to register early then stand around for 1 - 2 hours with nothing to do. I found a nice bench by the beach (away from the mossies) it had a beautiful breeze. I watched the start of the Oly. Tri. I did not jog around first as I did in the last sprint. I figured it is hot and humid...save it for the course!!
Run
  • 15m 45s
  • 2.5 kms
  • 06m 18s  min/km
Comments:

not my best 2.5 k ever but...it is what it is!
What would you do differently?:

I think I would try to jog a little before just to get the blood flowing and the HR up a little. I would also cut off my liquid intake a little sooner than I did, I was obviously "over-hydrated". It was tough to do though because it was sooooo humid I figured I should keep drinking as much as I could.
Transition 1
  • 00m
Comments:

it seemed like i was in the transition area for a really long time, it was a long run around and into the shute then a long way to the mount/dismount area. runners came off OK, airwalks went on OK (I need to get better shoes to ride in...my spd airwalks are getting old!)
What would you do differently?:

nothing just keep moving as fast as I can.
Bike
  • 45m 32s
  • 20 kms
  • 26.35 km/hr
Comments:

I drank about 1 liter of gatorade on the bike, I also stuck to my plan of one gel as soon as I started out then one after about 1/2 hour. felt good. tried to stay in aero position as much as possible. (gut is still in the way!) after turn around I flew!! I could have pushed harder...but given how sluggish my first leg of the run felt I figured 80% effort was all I could afford!
What would you do differently?:

Put the hammer down on the bike then hope for the best on the last run!! Ha Ha Ha...I think just try to keep my cadence smoother. My shifting was a thing of beauty! I was very happy with that.
Transition 2
  • 00m
Comments:

transitioned well. decided not to wear my sunglasses on the 2nd run.
What would you do differently?:

nothing, just keep moving. I am able to jog thru my transitions now. at the start of the season I COULDN'T!
Run
  • 30m 40s
  • 5 kms
  • 06m 08s  min/km
Comments:

my goal was to run non stop, but I to a 20 second brisk walk thru 3 of the 5 water stations. I am glad I took the little breathers as I was able to finish very stong with a good sprint (for me anyways!)to the finish
What would you do differently?:

remember to put on body glide before the event, especially when it is humid and hot! Oy...my nipples are little rubys right now!!!!
Post race
Warm down:

Walking and stretching

What limited your ability to perform faster:

a proper warm up jog and too much pre-event liquid.

Event comments:

had fun I will be back next year, but won't have to worry about a slow first run 'cause I'll be swimming!




Last updated: 2007-05-26 12:00 AM
Running
00:15:45 | 02.5 kms | 06m 18s  min/km
Age Group: 0/14
Overall: 0/
Performance: Below average
had a really slow openning run...my stop for "nature" took an eternity! I just felt sluggish and slow
Course: seemed uphill out then a little downhill back...or maybe I was delerious!
Keeping cool Average Drinking Just right
T1
Time: 00:00
Overall: Average
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Good
Biking
00:45:32 | 20 kms | 26.35 km/hr
Age Group: 0/14
Overall: 0/
Performance: Good
Was hoping to average 30km/h...the out portion was uphill into a breeze, not biggie cause comming home will be a snap! I
Wind: Headwind
Course: uphill out, downhill back. (gental rollers, not killers!)
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:30:40 | 05 kms | 06m 08s  min/km
Age Group: 0/14
Overall: 0/
Performance: Good
THAT'S MORE LIKE IT!!! must have dropped the piano in T2. this was a better run.
Course: same as leg one just a little further!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 4