National Duathlon Festival - Duathlon


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Richmond, Virginia
United States
Sports Backers
95F / 35C
Sunny
 		Total Time = 2h 31m 28s
Overall Rank = 478/978
Age Group = 25-29
Age Group Rank = 42/54
Pre-race routine:

Since there was wacky start times (30 minutes between age groups). I didn't start until 11:30am. I got to the race sight at 6:45am and picked up my registration and swag. Had breakfast around 7:30 and lunch around 10am.
Event warmup:

Took the bike for a quick spin around 8am to ensure everything was working and jogged around for 5 minutes about 15 minutes before race.
Run
  • 45m 36s
  • 6.21 miles
  • 07m 20s  min/mile
Comments:

Felt awful in the 95 degree weather and spent as much time trying to find shade as possible. After the first mile, had trouble getting my HR under 190 no matter how much I slowed down.
What would you do differently?:

Go out even slower.
Transition 1
  • 02m 8s
Comments:

Didn't feel very well at the end of the run so I took a slow transition and drank a bunch and walked the bike out of transition.
Bike
  • 1h 19m 25s
  • 23.75 miles
  • 17.94 mile/hr
Comments:

Had to take the first 4 miles to recover from the run. Drank almost all of my Aero bottle over that also. Started to feel alive after that and picked up the pace.

Avg 16.7 on the first lap and ended with an average around 18.3.
Ran out of water on the bike at mile 16.
Transition 2
  • 01m 57s
Comments:

Took the transition easy again and drank some.
Run
  • 22m 25s
  • 3.11 miles
  • 07m 13s  min/mile
Comments:

Thank god for the people with hoses at the mile markers. Didn't feel the best after the bike, so I just focused on keeping a consistent pace and trying to keep the HR from spiking.
What would you do differently?:

If it wasn't so hot, I would have been more aggressive.
Post race
Warm down:

Lots of water and a cool wash cloth.

What limited your ability to perform faster:

The heat by far. I have not been doing any workouts above 60, let alone 95.

Event comments:

The race was fun and the course was well setup and the volunteers and police did a great job. This race was run by USAT since it was a National Championship. Now it usually is not 95 degrees in April in Richmond, but they needed to adapt a little more to provide more shade and additional water on the bike. All in all it was fun, but racing in weather 30 degrees warmer then you train in is quite rough.

Pros: Nice People, All roads of race closed, great price, great swag
Cons: Bad start times, runs not correct length, needed to adapt to have more water due to the heat (especially on the bike)




Last updated: 2008-12-08 12:00 AM
Running
00:45:36 | 06.21 miles | 07m 20s  min/mile
Age Group: 45/54
Overall: 431/978
Performance: Below average
Avg HR 188. Had trouble keeping it low due to weather. Ran a vast positive split.
Course: Rolling Hills by a river. (Not convinced the distance was correct - my watch had it at 5.84)
Keeping cool Below average Drinking Not enough
T1
Time: 02:08
Overall:
Run with bike?
Jump on bike?
Getting up to speed and into shoes:
Biking
01:19:25 | 23.75 miles | 17.94 mile/hr
Age Group: 43/54
Overall: 518/978
Performance: Average
Didn't record. HR between 150 and 180 for entire ride.
Wind: Some with gusts
Course: I wacky zigzagging course that was done 3 times.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Not enough
T2
Time: 01:57
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:22:25 | 03.11 miles | 07m 13s  min/mile
Age Group: 37/54
Overall: 412/978
Performance:
Avg HR 177.
Course: Same as the first just shorter. (Not convinced it was actually 3.1 miles, My watch had it at 2.61)
Keeping cool Average Drinking Not enough
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? No
Post race activities: Good
Race evaluation [1-5] 3