Chilly Cheeks Duathlon #3 - Biathlon (run/bike)


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Greenwood Village, Colorado
United States
Racing Underground
50F / 10C
Sunny
 		Total Time = 1h 05m 28s
Overall Rank = 57/193
Age Group = 0-39
Age Group Rank = 27/60
Pre-race routine:

Worked the night before and didn't sleep as much as I'd like. Had oatmeal and a bar around 8:15 am. Went to the basement to get my bike and found that my pump was DOA. Set up my area and registered.
Event warmup:

Run about a half mile and rode a bit, stretched.

Run
  • 28m 15s
  • 4 miles
  • 07m 04s  min/mile
Comments:

Felt a little tight coming off the bike, especially in my upper hamstrings (hamcheeks?). Loosened up though and felt pretty good. Hit first mile at 6:50 and thought that was wrong. But mile 2 at 13:50 so fairly accurate. Muddy trail slowed things down a bit but was fun. Passed by one guy only. But felt very strong and if this had been a 5k, I could have really picked up the last mile.
What would you do differently?:

Not much. I'm very happy here. Running at same pace as I left off at in September and lost two months to injury.
Transition 1
  • 02m 10s
Comments:

A little off here. Trouble getting my gloves off.
What would you do differently?:

Not too concerned.
Bike
  • 35m 3s
  • 10.9 miles
  • 18.66 mile/hr
Comments:

I had no expectations for the ride. I've only been riding on the trainer and outside just once this offseason. Felt pretty good for the first 7 miles or so but then my quads felt a bit tired. My heart rate was consistently in the 150s throughout, higher than I'd like. Cadence was good. Tried to stay aero quite a bit.
I hope to God there were some pros or something here because I was getting passed like I was standing still at times. TT bikes with discs, fastest average speed 25+ mph! WTF! Just reassures me how sucky my bike is and how much work I have to do.
I GOT PASSED BY A *** MOUNTAIN BIKE! How humbling...
What would you do differently?:

Honestly, my rides have all been on the trainer and that just pales in comparison to actual roadwork. On the plus side, this is the same speed I was riding at last fall so I've at least maintained this offseason.
Post race
Warm down:

Stretched. Ran a mile or so.

What limited your ability to perform faster:

Nothing. Very happy with this offseason race and had a lot of fun. Actually a very good confidence booster as I feel like I'm losing fitness and getting slow when out of season.

Event comments:

$30 got me a fun race that was well organized. T-shirt would have been cool. Event started right on time and waves were great. Even a few cowbell ringers there; felt like Europe.




Last updated: 2008-02-17 12:00 AM
Running
00:28:15 | 04 miles | 07m 04s  min/mile
Age Group: 0/60
Overall: 30/193
Performance: Good
Not sure how accurate the mile markers were but.. 1- 6:50 2- 7:03 3- 6:53 4- 7:26 I don't think I slowed down this much for the last mile so I'm guessing they're a little off. HR Zone 4
Course: Sidewalk, then muddy trail, then road. Some rollers.
Keeping cool Good Drinking Just right
T1
Time: 02:10
Overall: Average
Run with bike? Average
Jump on bike?
Getting up to speed and into shoes:
Biking
00:35:03 | 10.9 miles | 18.66 mile/hr
Age Group: 0/60
Overall: 117/193
Performance: Good
Zone 4. HR ave 150. High, but it was a race...
Wind: Some
Course: Out and back on open roads with some car and bike traffic. Few slippery spots. Relatively flat but some longer easy ups and downs.
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5