Apple Duathlon

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Apple Duathlon - DuathlonStandard


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Sartell, Minnesota
United States
85F / 29C
Overcast
 		Total Time = 1h 54m 54s
Overall Rank = 137/258
Age Group = M 25 - 29
Age Group Rank = 13/17
Pre-race routine:

Got up at 4:30, showered and got ready. I had 4 ego waffles w/ syrup, a bannana, and a Diet Mt. Dew. I also sipped on Powerade on the way to the race
Event warmup:

Got to the race at around 6:15, unloaded the bike, registered, racked the bike. I went for a 3 mile ride to warm up my legs and ran for about 4 minutes. I had another bannana and sipped on water until it was time to go!
Run
  • 23m 21s
  • 3.11 miles
  • 07m 31s  min/mile
Comments:

Overall good run, set a 5K PR for myself, previous was 23:25. I could not seem to get my HR down from the 170+ range. I was a lottle worried at first, but I felt alright so I kept pushing through it
What would you do differently?:

Nothing
Transition 1
  • 00m 39s
Comments:

Quick tansition. I do not on bike shoes yet, so all I had to do was put my helmet on and run out of T1
What would you do differently?:

nothing
Bike
  • 1h 04m 31s
  • 20.5 miles
  • 19.06 mile/hr
Comments:

The Only issue I had on the bike was around mile 8 my right calf started to cramp up. I was able to readjust the angle of my toe (out my foot flatter in my pedal and then out my heel down) which helped to alliviate it for ths most part. Around miles 10-12 my left calf started to do the same, and around mile 19 the started to get to the point that it was hard to get the cramps to subside.
What would you do differently?:

DRINK MORE leading up to the race
Transition 2
  • 00m 31s
Comments:

Nothing
What would you do differently?:

Nothing
Run
  • 25m 54s
  • 3.11 miles
  • 08m 20s  min/mile
Comments:

Both of my calves cramped real hard when I was about 60% to the top of the aforementioned large hill, forcing me to walk for about 100 yards, after that they were tolerable
What would you do differently?:

DRINK MORE in the days leading up to the race
Post race
What limited your ability to perform faster:

Bike segment, I need to work on getting faster and my second run, while this is significantly faster than my first tri run segment (10 min/mile) I need to work on doing more bick workouts




Last updated: 2006-05-04 12:00 AM
Running
00:23:21 | 03.11 miles | 07m 31s  min/mile
Age Group: 0/17
Overall: 0/258
Performance: Good
Mile 1 - 7:07 HR 169, Mile 2 7:51 HR 176, Mile 3 7:51 HR 176, Mile 0.1 31 sec HR 179.
Course: Nice corse through residential area, HUGE hill at the beginning of all three segments, other than that the run was relatively flat
Keeping cool Below average Drinking Just right
T1
Time: 00:39
Overall: Good
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Average
Biking
01:04:31 | 20.5 miles | 19.06 mile/hr
Age Group: 0/17
Overall: 0/258
Performance:
Avg HR for Bike segment - 164
Wind: Strong
Course: Lots of hills. It was a loop that took us out and back, but it was not on the same road all of the time. For the fisrt 10 miles the wind (15-18mph) was behind us, which made for an easy start. For the next 2 miles, it was a cross wind, but it was not too bad becasue we were sheltered by some large trees. For the last 10 it SUCKED!! We were going directly into the wind and it really ate up a lot of my energy.
Road: Smooth Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:31
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:25:54 | 03.11 miles | 08m 20s  min/mile
Age Group: 0/17
Overall: 0/258
Performance: Average
Mile 1 8:11 HR - 164, Mile 2 8:45 HR - 169, Mile 3 8:28 HR 171, Mile 0.1 34 sec HR 175
Course: Same as above, we ran the same course
Keeping cool Average Drinking Just right
Post race
Weight change: %- 1%
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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] 4

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2006-05-27 3:25 PM

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Expert
1059
10002525
Lakeville, MN
Subject: Apple Duathlon

2006-05-27 10:20 PM
in reply to: #436192

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Regular
114
100
Central Minnesota
Subject: RE: Apple Duathlon
Nice race! I would have to agree with you...that wind really did suck on the way back. Also, I didn't like the hills a whole lot either.
2006-05-28 3:40 PM
in reply to: #436372

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Expert
1059
10002525
Lakeville, MN
Subject: RE: Apple Duathlon
how did you end up??
2006-05-28 6:15 PM
in reply to: #436663

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Regular
114
100
Central Minnesota
Subject: RE: Apple Duathlon
benihana - 2006-05-28 3:40 PM

how did you end up??


I was 87th (1:47). If interested, I have submitted my report. Are you doing Buffalo next weekend?
2006-05-28 8:21 PM
in reply to: #436722

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Expert
1059
10002525
Lakeville, MN
Subject: RE: Apple Duathlon
jpw - 2006-05-28 6:15 PM

benihana - 2006-05-28 3:40 PM

how did you end up??


Are you doing Buffalo next weekend?


I have planned on volunteering, but that might change becasue of my plans on Sat. night. I will not be in bed until about 3am ( I am going on a Police ride along) so getting there for the 6am body marking I have committed myself to. I would really like to see some of the pros race...especially Chris Legh!!

If I don't see you there, have a fast and safe race

Benihana
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