National Duathlon Festival - Duathlon


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Richmond, Virginia
United States
Sports Backers
75F / 24C
Sunny
 		Total Time = 2h 54m 34s
Overall Rank = 727/886
Age Group = 65 to 69
Age Group Rank = 13/15
Pre-race routine:

No breakfast....light stretching
Event warmup:

Light jogging near starting line
Run
  • 53m 16s
  • 6.21 miles
  • 08m 35s  min/mile
Comments:

Good run for me. Pace was just about right. My stick-on bib# on the front of my jersey came loose midway through run (persperation)
Transition 1
  • 01m 48s
Comments:

Transition went smoothly.....No glitches.
Bike
  • 1h 31m 52s
  • 24 miles
  • 15.67 mile/hr
Comments:

Didn't have my head in the bike segment. For whatever reason, I never checked my average pace during the race. I took it a little to easy on the ride. Early on in the first loop, I dropped my water bottle and made the decision to stop and retrieve it. Paid particular close attention to the following the route on the first loop. Guess I became complacent about my pace because I was reaching 30+mph on a couple of bike course downhills.
What would you do differently?:

Check my avg. speed.... Dah!!!

Drink more fluids! Finished one 24oz bottle and was working on my second at the end of the ride. Should have drank more fluids based on my performance on the last run. But, on the other hand I was feeling good and thought I had drank enough fluids.
Transition 2
  • 01m 20s
Comments:

Transition went smoothly.....No glitches.
Run
  • 26m 21s
  • 3.11 miles
  • 08m 28s  min/mile
Comments:

Legs felt really great after getting off the bike and at the start of the run; very unusual for me to feel this good after getting of the bike. However, after about the first mile, I began to fade. Heat and dehydration I suspect as the root cause. Began my run/walk routine from that point on to the finish line. At one point I remember at the base of a short climb that I could no way run/jog up that hill. Legs were gone....
What would you do differently?:

Drink more fluids.....
Post race
What limited your ability to perform faster:

Heat.... Did not do a good job of hydrating during the bike segment...

Event comments:

My first Championship race! Excellent! The run & bike courses were excellent too. 1200 athletes registered for this race; twenty in my age group. Four registered in my age group were no shows and one athlete did not finish. 75 athletes DNF and 17 were DQ (I think for cheating on the bike course). The first 12 in my age group automatically qualify for Worlds in Sept. Me, finishing at 13, am first on the roll down list to be called if someone in the top twelve elects not to go to Worlds; got my fingers crossed that I will get the call to go to Worlds.

Here is a link to a USAT YouTube video of the race
http://www.youtube.com/watch?v=PngD1vhCf-U




Last updated: 2008-09-09 12:00 AM
Running
00:53:16 | 06.21 miles | 08m 35s  min/mile
Age Group: 11/15
Overall: 0/886
Performance: Good
My Garmin 305 said the run course was 6.1 miles. Close.... Heart Rate AVG 160 HR Max 171 Lap(#) Time Mile Mx Spd HR Avg HR Max 1 7:42 1.00 9.7 143 155 2 8:32 1.00 8.6 158 164 3 8:32 1.00 9.6 163 165 4 8:47 1.00 7.8 165 168 5 8:55 1.00 10.1 165 167 6 10:14 1.00 7.4 165 170 7 0:25 0.05 7.0 170 171
Course: Nice downhill to start the race. Mostly flat with a couple short climbs during the run.
Keeping cool Average Drinking
T1
Time: 01:48
Overall: Average
Run with bike?
Jump on bike?
Getting up to speed and into shoes:
Biking
01:31:52 | 24 miles | 15.67 mile/hr
Age Group: 12/15
Overall: 0/886
Performance: Below average
AVG HR: 145 MHR: 159 Heart Rate Data Avg Low High Heart Rate (%max) 88 78 96 Heart Rate (zone) 4.8 3.8 5.6 Heart Rate (bpm) 145 128 159 HR Zone Time(h:m:s) (mi ) Speed (mph) Zone 0 0-50 00:00:00 0.00 0.0 Zone 1 50-60 00:00:00 0.00 0.0 Zone 2 60-70 00:00:00 0.00 0.0 Zone 3 70-80 00:01:05 0.40 22.2 Zone 4 80-90 01:08:24 18.24 16.0 Zone 5 90-100 00:21:56 5.12 14.0 Lap Time(m:s Dist. M Spd AHR Max HR 1 4:35 1.00 30.8 152 160 2 4:10 1.00 24.1 153 157 3 3:36 1.00 23.7 150 154 4 3:55 1.00 19.4 149 155 5 3:41 1.00 26.0 147 152 6 4:15 1.00 30.6 146 152 7 3:47 1.00 23.6 141 146 8 3:27 1.00 22.3 143 145 9 3:53 1.00 30.3 143 149 10 3:52 1.00 26.3 144 147 11 3:38 1.00 24.5 141 145 12 3:45 1.00 19.3 143 149 13 3:57 1.00 26.4 138 144 14 3:37 1.00 32.0 142 149 15 3:51 1.00 23.4 141 148 16 3:48 1.00 23.6 142 150 17 3:37 1.00 32.2 143 150 18 4:02 1.00 23.5 145 149 19 3:32 1.00 25.7 145 151 20 3:31 1.00 26.1 144 153 21 4:08 1.00 27.9 144 152 22 3:20 1.00 30.6 145 153 23 3:51 1.00 23.9 145 150 24 3:03 0.75 23.8 145 148
Wind: Some
Course: Three 7.95 mile loops around the transition area. I think the best bike course I have ever ridden. Course variety, flats, bridges to cross, climbs, downhills, etc....
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:20
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:26:21 | 03.11 miles | 08m 28s  min/mile
Age Group: 0/15
Overall: 0/886
Performance: Below average
My Garmin 305 said the course was 2.6 miles. Short.... AVG HR: 158 MHR: 172 Time Dist Speed Zone 4 80-90 00:12:11 1.24 6.1 Zone 5 90-100 00:14:07 1.34 5.7 Split Time Dist spd Avg HR Max HR 1 9:15 1.00 8.5 157 161 2 10:49 1.00 8.6 157 163 3 6:16 0.57 9.4 162 173
Course: Used some of the route of the fisrt 10K.
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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] 5