8th Póvoa de Lanhoso Duathlon

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8th Póvoa de Lanhoso Duathlon - Duathlon


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Póvoa de Lanhoso, Minho
Portugal
Câmara Municipal da Póvoa de Lanhoso
20C / 68F
Sunny
 		Total Time = 1h 09m 16s
Overall Rank = 43/62
Age Group = SnM
Age Group Rank = 20/23
Pre-race routine:

We arrived to the town 3 hours before the race and went to lunch finishing around 2 hours before the event. Lesson learned: never try that again, lunch must be at least 3 hours before
Event warmup:

10mins jog followed by some gymnastics and easy stretching
Run
  • 19m 35s
  • 4.9 kms
  • 03m  min/km
Comments:

This first segment I was punished for 2 mistakes I've done:
1.I felt bad of my stomach during the second lap because I ate too late
2.Started way too fast (8:30) in the first lap... should aim to 9:15 or something like that
Even so, the final time still is a good time. But I felt I could do better
What would you do differently?:

Lunch earlier
Start slower (it's becoming a bad habbit)
Transition 1
  • 00m 55s
Comments:

I never practice transitions but I've been improving this from race to race
Bike
  • 39m 4s
  • 19 kms
  • 29.18 km/hr
Comments:

During the first lap I was still recovering from the run and my stomach was slowly improving condition. I've done the second lap much faster and felt much better then.
The road was open to traffic and even if there wasn't many cars I had to brake 2 or 3 times do to some cars that were on the way. Seemed that the Police wasn't even trying to control the traffic.
What would you do differently?:

Nothing
Transition 2
  • 00m 32s
Comments:

My fastest transition ever
Run
  • 09m 10s
  • 2.45 kms
  • 03m 44s  min/km
Comments:

Felt very good and I even sprinted to pass another athlete just over the finish line
Post race
What limited your ability to perform faster:

There was 3 major reasons:
1. Lunch too late
2. Started too fast
3. Traffic during the cycling segment

Event comments:

I won't do this race again. Only 65 athletes. Traffic on the cycling segment. Not even a T-shirt at the end




Last updated: 2005-05-23 12:00 AM
Running
00:19:35 | 04.9 kms | 03m  min/km
Age Group: 20/23
Overall: 45/62
Performance: Average
Course: 2 laps of 2.45Km. The circuit has 2 important climbs, each one with 150-200m long and followed by a descent on the same degree
Keeping cool Good Drinking
T1
Time: 00:55
Overall: Average
Run with bike? Average
Jump on bike? Average
Getting up to speed and into shoes:
Biking
00:39:04 | 19 kms | 29.18 km/hr
Age Group: 20/23
Overall: 44/62
Performance: Good
Wind: Little
Course: 2 laps of 9.5Km. The circuit had more climbing (althought not very hard) on one way and descent on the way back
Road: Smooth  Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:32
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:09:10 | 02.45 kms | 03m 44s  min/km
Age Group: 18/23
Overall: 37/62
Performance: Good
Course: 1 lap on the same circuit the first segment took place.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 2
Good race? Ok
Evaluation
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? No
Post race activities: Below average
Race evaluation [1-5] 2

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2005-05-23 12:57 PM

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Regular
54
2525
Twickenham, London
Subject: 8th Póvoa de Lanhoso Duathlon

2005-05-24 10:12 AM
in reply to: #161856

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Champion
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Ottawa, Ontario
Subject: RE: 8th Póvoa de Lanhoso Duathlon

Lunch 2 hours before the duathlon would slow you down somewhat I would assume.  Oh well, we all learn from our mistakes.  your transition times are pretty darned fast ... you saw mine...now that's slow!!!!  Good race big guy ... CONGRATULATIONS!!!

2005-05-24 11:47 AM
in reply to: #162468

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Regular
54
2525
Twickenham, London
Subject: RE: 8th Póvoa de Lanhoso Duathlon
Machiavelo - 2005-05-24 3:12 PM

Lunch 2 hours before the duathlon would slow you down somewhat I would assume.  Oh well, we all learn from our mistakes.  your transition times are pretty darned fast ... you saw mine...now that's slow!!!!  Good race big guy ... CONGRATULATIONS!!!



It seems that it had more damage than I thought... even today I still feel some discomfort in my stomach... and I've been drinking a lot of mineral water... anyway I think it's not serious

Transitions were indeed fast... for 2 reasons... the first one is that the transition park was very small and during the second transition I already had my feet off the shoes before entering the TP

Thanks Mike
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