Cary Long Course Duathlon

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Cary Long Course Duathlon - DuathlonStandard


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Cary, North Carolina
United States
FS Series
40F / 4C
Sunny
 		Total Time = 2h 40m 11s
Overall Rank = 17/100
Age Group = M35-39
Age Group Rank = 4/14
Pre-race routine:

Departed home about 7:30 for the site. Checked in, set up TA, bodymarked, went for a warmup run, then down to the potty. Ran into louiskie on the way down, then Chris and his kids, then adiazny. Nice morning.
Event warmup:

1 mile out and back run, felt great. Maybe too great.
Run
  • 32m 12s
  • 5 miles
  • 06m 26s  min/mile
Comments:

I felt pretty good on lap 1, and even better on lap 2. Felt fresh for the bike.
What would you do differently?:

Run to the plan, a tad slower.
Transition 1
  • 00m 46s
Comments:

Felt like I got in and out pretty quick here. No issues with shoes or helmet; I just had a bad rack position.
What would you do differently?:

Moved pretty well, so not sure. Comparable to my AG.
Bike
  • 1h 29m 43s
  • 31.4 miles
  • 21.00 mile/hr
Comments:

Well, this was not pretty. I was holding 22 avg. across 64, but the wind turned to a quartering/head on Big Woods, and it sucked the life out of my legs. Was right at the point of cramping for the last 13 miles, and it was frustrating to get reeled in by so many. NEED MORE BIKE TIME!
What would you do differently?:

Train more for this pace/distance/effort. Just sucking on the bike.
Transition 2
  • 00m 35s
Comments:

This was a blur. Lost time inbound due to a kid and dad from the short course being all over the dismount line; lost more inbound due to a slow dude racking nearby, so this could have been a :25 T2. First time running in sockfeet to the rack; will do that from now on.
What would you do differently?:

Not sure; got out pretty well once I got in.
Run
  • 36m 51s
  • 5 miles
  • 07m 22s  min/mile
Comments:

Pathetic. Right quad cramp immediately upon T2 exit. Severely limited pace, but did not want to lock up. Had to walk at mile 4.25 turnaround, and again just past 4.5, right quad was on the very verge of locking up the whole run. Just like White Lake Half 2008. Got to get this figured out before IOS100.
What would you do differently?:

Not sure yet. Not pleased.
Post race
Warm down:

Leave. Go to zPizza and have cold Fat Tire and hot pizza.

What limited your ability to perform faster:

Bike to start with. Could have been nutrition? Been training on Honey Stingers, and had none for race (poor planning on my part) so had to use Gu. Just don't seem to sit well with me these days.

Event comments:

FS does a great job. Wish I would've had a better day out there, but it was fun.




Last updated: 2012-01-03 12:00 AM
Running
00:32:12 | 05 miles | 06m 26s  min/mile
Age Group: 3/14
Overall: 0/100
Performance: Good
lvis and I ran mostly together for the first run. I planned a 6:36 or so, so this was too fast. But it felt easy, and I got into TA feeling fresh.
Course: 2 loop, through the baseball park and into adjacent neighborhood. A couple of quad buster hills.
Keeping cool Good Drinking Just right
T1
Time: 00:46
Overall: Average
Run with bike? Good
Jump on bike? Below average
Getting up to speed and into shoes: Average
Biking
01:29:43 | 31.4 miles | 21.00 mile/hr
Age Group: 5/14
Overall: 0/100
Performance: Below average
Wind: Some with gusts
Course:
Road: Rough Dry Cadence: 90+
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 00:35
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:36:51 | 05 miles | 07m 22s  min/mile
Age Group: 7/14
Overall: 0/100
Performance: Bad
Course: same as run 1
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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] 4

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2012-04-08 1:51 AM

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Expert
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Apex, NC
Subject: Cary Long Course Duathlon

2012-04-08 7:50 AM
in reply to: #4136291

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Extreme Veteran
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In front of computer when typing this.
Subject: RE: Cary Long Course Duathlon
Sounds like a bit of a rough day at the office towards the end. The turn into the wind on that route is brutal, especially given that you have a net elevation gain as well on the way back. This is a weird distance to pace- two five mile runs and a bike ride that is too short to settle in to and too long to hammer the whole time. It got warm for that second run as well. Some fast guys showed up today- I think you did great, even if it wasn't up to your expectations.
2012-04-09 9:58 AM
in reply to: #4136291

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Veteran
215
100100
North Carolina
Subject: RE: Cary Long Course Duathlon
I know what you mean about the 2nd half of the bike course. Carol had warned me about the false flats, but the crosswinds piled up on top of that were brutal. It was a great time though, Enjoyed meeting you out there and seeing you on the course. I'm thinking of doing another du in Davidson this month!
2012-04-09 12:13 PM
in reply to: #4136291

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Elite
3683
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Whispering Pines, North Carolina
Subject: RE: Cary Long Course Duathlon
nice job despite the cramping! that can really make a race tough.
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