Ten Penny Ale Shamrock Duathlon

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Ten Penny Ale Shamrock Duathlon - Duathlon


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Glastonbury, Connecticut
United States
Hartford Marathon Foundation
60F / 16C
Overcast
 		Total Time = 1h 35m 48s
Overall Rank = 56/351
Age Group = 45-49
Age Group Rank = 8/38
Pre-race routine:

Croissant & iced coffee 2 hours before gun time. Warmup, drills, & stretching starting 45 minutes before. Felt good.
Run
  • 20m 52s
  • 3.11 miles
  • 08m 56s  min/mile
Comments:

I had a good idea of what pace I could keep without getting exhausted, and actually managed to stick to it.
What would you do differently?:

Not much. That felt good and hard, but not too hard.
Transition 1
  • 01m 33s
Comments:

This was pretty slow today. I realized when I came in that I hadn't opened the straps on my shoes, so I had to take time to do that. Dork! Also, they were slippery as hell today. I almost wiped out twice before getting on the bike.
What would you do differently?:

1) Open the straps on my shoes
2) Learn to do the flying mount
Bike
  • 51m 9s
  • 16.15 miles
  • 18.94 mile/hr
Comments:

The extended uphill exposed me as a below-average cyclist, and I really haven't spent a lot of time in the saddle this Spring. I'll likely switch over to marathon training, and I knew that, so I guess I haven't paid enough attention to the bike leg. It showed.
What would you do differently?:

If I'm going to continue to do multi-sport, I'll just have to get more serious about the bike portion.
Transition 2
  • 01m 9s
Comments:

This felt better than T1, but still not lickety-split.
What would you do differently?:

Practice more, and learn to get off the bike while it's moving.
Run
  • 21m 6s
  • 3.3 miles
  • 09m 23s  min/mile
Comments:

This was where I felt really good about the race. I was actually able to maintain a faster pace on run 2 than on run 1. It was still hard, but I reeled in a bunch of people and hardly got passed myself. This is the first time I've been able to execute a duathlon plan that felt right.
What would you do differently?:

Be faster.
Post race
Warm down:

Post-race stretching, and then probably my most eclectic post-race nutrition ever: banana, chocolate milk, and a freshly-poured glass of Ten Penny Ale. They were the main sponsor, and at that moment it was some of the finest beer I've ever had. A bit odd that I was having it at 9:30 AM, but what the hell.

What limited your ability to perform faster:

Absolutely, it was bike portion. I got exposed, and badly.




Last updated: 2013-02-26 12:00 AM
Running
00:20:52 | 03.11 miles | 08m 56s  min/mile
Age Group: 0/38
Overall: 58/351
Performance: Good
Course: Gently rolling, through nice neighborhoods.
Keeping cool Good Drinking Just right
T1
Time: 01:33
Overall: Below average
Run with bike? Average
Jump on bike?
Getting up to speed and into shoes: Below average
Biking
00:51:09 | 16.15 miles | 18.94 mile/hr
Age Group: 0/38
Overall: 86/351
Performance: Below average
Wind: Little
Course: Uphill for most of the first 8 miles. Just brutal. After that, there was a lot of downhill, but I was too unsure of my handling to really take advantage of all of it.
Road: Smooth Dry Cadence:
Turns: Below average Cornering: Below average
Gear changes: Average Hills: Bad
Race pace: Hard Drinks: Not enough
T2
Time: 01:09
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:21:06 | 03.3 miles | 09m 23s  min/mile
Age Group: 0/38
Overall: 19/351
Performance: Good
Course: Pretty much the same course as run 1, with a different turn at the end, and slightly longer as a result: 3.3 miles instead of 3.1.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Below average
Race evaluation [1-5] 3

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