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Powerman Alabama - DuathlonPowerman


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Irondale, Alabama
United States
Team Magic
45F / 7C
Sunny
Total Time = 3h 00m 4s
Overall Rank = 84/214
Age Group = M 25-29
Age Group Rank = 5/13
Pre-race routine:

The race is held in a suburb of Birmingham so I was able to stay with my parents who live 10 minutes away. I was up at 5 am. I ate a banana and a PB english muffin. I then searched around the house for all my gear. Clearly I wasn't mentally focused for this race. I left their place at 6 for the race venue.

I parked about a block away where I prepared the bike with fluids and fuel for the morning. I took it out for a quick spin. The day before I made a last minute decision to swap out my 11-23 cassette for my 12-25. I was a bit worried that I haven't focused on climbing enough this early in the season. The gears were aligned so the bike was ready to go. I also broke the cardinal rule of not trying anything new during a race. I made the decision to wear my Giro Advantage 2 helmet. I had only worn it around my house. Both it was a logical decision...it was cold and the helmet covered my ear! :)
Event warmup:

Try to stay warm. After I set up transition, I hung out in the gym trying to get loose. My legs were still heavy from what was my largest training week of the year thus far. I went outside to run for a while and noticed that I was not getting loose. I just told myself that it was the bitter cold outside.

One of the more difficult things about this race was figuring out what to wear. It was cold and windy...but the sun was out. I opted for tights over the shorts, with a long sleeve UA shirt, arm warmers and gloves. Yes...it felt that cold. At least at the time.
Run
  • 37m 45s
  • 4.97 miles
  • 07m 36s  min/mile
Comments:

Let me begin this race report with a caveat....this is how NOT to run a race. I had no race strategy and my overall time is a testament to being a strong athlete...not a smart athlete.

My overall plan was to hold about 8:00 mile pace for the first run and sustain the same pace for the second run. That all went out the window on the first mile. I need to forget that I am not a runner. It is not my strength. I tried to run with the big boys and failed miserably. My first mile was 7:21. Most of them were sub 6:30. Suddenly I found myself alone and nearly pissed. Not to mention I was already in Z4-5. I knew I was capable of running this pace...just not yet.

I was simply shocked and amazed at how fast the entire under 34 group went out. Some of those guys were not runners. I only had to wonder if they would die later in the race.

I tried to hang for the first two miles but my HR was skyrocketing. I thought, great, I am going to blow up on the first run of a long day. I forced myself to back off during the remaining 3 miles. All the while, I was growing extremely warm while running. I shed the arm warmers and gloves. I was debating whether I would ditch the tights on the bike. However, I knew the bike would be cold.

I knew I was ahead of schedule by a few minutes but I also knew that my legs were already suffering.


What would you do differently?:

Not go out so hard. I blew up in the first two miles instead of building. Also, I would have altered my race attire had I known that I would get so warm while running
Transition 1
  • 01m 8s
Comments:

Good transition given that it was my first of the year. I did fumble the new helmet seeing that I have never put it on. I did drop the arm warmers and gloves
What would you do differently?:

One day I might learn how to jump on the bike.
Bike
  • 1h 41m 34s
  • 33 miles
  • 19.49 mile/hr
Comments:

I know that I am a stronger cyclist than runner so I went out to punish the course. This was my first race on the new bike and first race since crashing so there was a nervous demeanor about me that day.

It took no time to get up to speed. The wind was making itself know too. The first 5 miles were crowded as the Long and Short course duathlons share the same course. I was extremely careful on the descents.

The first climb dropped everyone like flies. Last year I was in much better climbing shape. Once you made it to the top you were hit with a sharp headwind. And at nearly every intersection there was a violent crosswind. It wasn't as bad as last year but still extremely noticeable.

I finished the first lap feeling fatigued. I knew I still had some ground to make up on the second lap and only hoped that my legs would carry me that far. The second climb was even more brutal. At this point we were all spread out. I played leap frog with one guy for a while before finally dropping him.

Once the hills were over, I made my move. It wasn't the smartest but it paid off. I knew I was pretty much toast for the second run. So there was no sense in me backing off. Instead, I picked up the pace. I began hammering the final 5 miles, holding about 25+. Everyone else was beat too. I was passing people like they were standing still. I just went with the flow.

Race nutrition: Gel immediately on the bike, 280 calorie infinit in aero bottle, half a clif bar, gel at the end of bike, water in second bottle. Total calories: 600 ish. I did run out of fluid over the last 5 miles and didn't want to stop at the bottle exchange.
What would you do differently?:

Not much. More miles on the bike wouldn't hurt.
Transition 2
  • 00m 52s
Comments:

I started to get my feet out of the shoes but I was too tired. Plus, I had not practiced my (un)graceful dismount on the new bike. So I just stopped. I had no problem getting in and out of transition. I had the 34rd fasted t2.
What would you do differently?:

Learn to jump off the bike to save a few seconds
Run
  • 38m 47s
  • 4.97 miles
  • 07m 48s  min/mile
Comments:

This is where the whole race became unraveled for everyone. I was beat...there was no doubt about it. I still thought I could put together a solid run, holding about 8's. But everyone else was dying. A few people caught me in the first mile, but I was catching people at an eerily similar rate. All those guys who went hard in the first run? Yep, they were dead.

Again, here I didn't play it smart. I need to get better about pacing off people and learning to tuck behind them on windy days. Instead, I was off in my own little world. I am not sure what happened in mile 4. I hit an aid station and the volunteer didn't have a cup out so I think I stopped, looked at the table and found powerade. It definitely threw me off.

I was able to pick up the pace a bit on the final mile give that most of it was downhill.
What would you do differently?:

Given my run and bike, I am more than happy with this run.
Post race
Warm down:

I wanted to die. I ripped off my tights and long sleeved shirt while dumping a bottle of water on my head. I was hurting.

Overall it was a great race for me. I took 20 minutes off my time from last year. I thought there was no way I could finish sub-3 and had I been able to see the clock at the end I know I could have shaved 4 seconds. So I am very pleased with the outcome.

What limited your ability to perform faster:

Not being in cycling shape yet. It is coming...just not there yet. Plus blowing up in the first run didn't help.

Event comments:

I personally think Team Magic puts on a classy race. They have ample volunteers. This is a great race for the beginning of the year. It makes you really push it and is a tough course.




Last updated: 2008-03-29 12:00 AM
Running
00:37:45 | 04.97 miles | 07m 36s  min/mile
Age Group: 10/13
Overall: 132/214
Performance: Below average
Pace HR 7:21 159 7:29 162 7:43 161 7:56 160 7:14 162
Course: First mile is all up hill, then miles 2-3 are moderate rollers. Final 2 miles are flat.
Keeping cool Bad Drinking Just right
T1
Time: 01:08
Overall: Good
Run with bike? Good
Jump on bike?
Getting up to speed and into shoes: Good
Biking
01:41:34 | 33 miles | 19.49 mile/hr
Age Group: 6/13
Overall: 66/214
Performance: Average
1st 10 miles 31:06 (19.3) HR 154 2nd 10 miles 30:07 (19.9) HR 152 3rd 10 miles 32:30 (18.5) HR 147 Final 3 miles 7:40 (23.5) HR 151
Wind: Strong with gusts
Course: Two loop out and bike. The out was nearly all flat and down hill. The back was two long sustained climbs.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 00:52
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:38:47 | 04.97 miles | 07m 48s  min/mile
Age Group: 4/13
Overall: 98/214
Performance: Good
7:58 150 7:58 152 8:02 154 8:13 156 6:34 158
Course: Same run course, only in reverse.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
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: Below average
Race evaluation [1-5] 5

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2008-04-15 10:18 AM

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Champion
5529
500050025
Nashville, TN
Subject: Powerman Alabama


2008-04-15 11:02 AM
in reply to: #1338899

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Member
33
25
Alpharetta, GA
Subject: RE: Powerman Alabama
Nice report man and great job on knocking 20 minutes off of last year's time!
2008-04-15 12:23 PM
in reply to: #1338899

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Veteran
124
100
MA
Subject: RE: Powerman Alabama
Quite the PR!  Sounds like you raced smarter than most- congrats!  Hope those legs recover quickly.
2008-04-15 1:31 PM
in reply to: #1338899

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Expert
839
50010010010025
Portland, OR
Subject: RE: Powerman Alabama
What no beef jerky on the bike??????

Great race even if you do suck at pacing.....
2008-04-15 1:55 PM
in reply to: #1338899

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Elite
3223
20001000100100
Hendersonville
Subject: RE: Powerman Alabama
Great job, baby.
2008-04-15 5:30 PM
in reply to: #1339645

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Master
2125
200010025
Subject: RE: Powerman Alabama

Not a perfect race but taking time off last years time is a big deal.  Awesome job.



2008-04-16 12:10 PM
in reply to: #1338899

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Master
1432
100010010010010025
Woodstock
Subject: RE: Powerman Alabama
Great job on the race! Looks like you are setting up for a strong season and have started it with a bang! Awesome progress over last year!
2008-04-16 12:13 PM
in reply to: #1338899

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Master
1432
100010010010010025
Woodstock
Subject: RE: Powerman Alabama
Great job on the race! Looks like you are setting up for a strong season and have started it with a bang! Awesome progress over last year!
2008-04-17 1:01 PM
in reply to: #1338899

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Champion
6962
500010005001001001001002525
Atlanta, Ga
Subject: RE: Powerman Alabama

Nice work $1.79!  I learned the same lesson you did...  pace the 1st run and die on the second. 

Great PR and way to suffer through the race.  Now you really know why I retired from Duathlons.  ;P

2008-04-17 2:04 PM
in reply to: #1338899

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Master
1978
1000500100100100100252525
Chelmsford, Massachusetts
Subject: RE: Powerman Alabama
Dude that still rocks!  Way to power thru the pain.  That was a cool report!  And 7:48's ain't so bad ya know!  Nice work!
2008-04-17 2:15 PM
in reply to: #1338899

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Master
2404
2000100100100100
Atlanta, Georgia
Bronze member
Subject: RE: Powerman Alabama
Yikes, those are fast run times..Not too far from a negative split. Yeah, that's strong.

Congrats on day..

c


2008-04-17 3:04 PM
in reply to: #1338899

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Master
2379
2000100100100252525
Alpharetta, GA
Subject: RE: Powerman Alabama

Always enjoy reading your RR's, A$!  I was hurting vicariously.

Great job out there!

2008-04-17 8:15 PM
in reply to: #1338899

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Master
2297
2000100100252525
Huntsville, AL
Subject: RE: Powerman Alabama
Great Job.  Some of the local guys say, the course is pretty rough and there is always a strong field.  I can't wait to race it next year.
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