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Cabbage Head Duathlon - Duathlon

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Wiggins, Colorado
United States
65F / 18C
Total Time = 1h 36m 18s
Overall Rank = 67/233
Age Group = 35-39
Age Group Rank = 11/21
Pre-race routine:

Up at 5:45 am, ate a Clif bar and banana and sipped on HEED throughout. Picked up a buddy from work, Josh, and drove to BFE Wiggins.
Event warmup:

Did some light jogging but should have done more. A little stretching but should have done more.
  • 20m
  • 2.95 miles
  • 06m 47s  min/mile

Felt very good and relaxed. Didn't want to push too hard as there was still two legs to go but I felt great here even at this relatively fast pace.
What would you do differently?:

Probably push it harder.
Transition 1
  • 00m 30s

My T1 time was somewhere in the top four. BUT, as I went to jump on my bike, my right shoe snagged the ground and went pinwheeling away. Had to stop, throw it on, and then get going. Lost about 15 seconds here I think.
What would you do differently?:

Rubber band the other shoe on.
  • 55m 35s
  • 18.2 miles
  • 19.65 mile/hr

I spent nearly 95% of the race in aero position, which is a lot for me. And my hamstrings weren't happy. Upper hamstrings/butt was getting quite tight by the end. Tried to push hard with the wind and stay low coming back in. Last 1.5 miles was into the wind and I hit a little wall there.
But man I still got passed by a billion guys here, the majority of which were on TT bikes. I already understand that duathlon seems to have a lot higher level of riders than tris do, or at least more of them. Still discouraging...
What would you do differently?:

I'm really happy with this ride! My best average in a race was 18.5 over 12 miles. Today I got close to 20 mph over 18+. I think the course was a bit short and not truly 18.6 so my average was more like 19.6.

Nothing. I've had some encouraging training rides lately and that seems to have helped my riding.
Transition 2
  • 00m 43s

Got my feet out of my shoes a bit late and had to rush the dismount. Racked my bike in the wrong spot.
What would you do differently?:

Plan ahead better.
  • 19m 33s
  • 2.95 miles
  • 06m 38s  min/mile

Legs felt pretty clunky for the first half mile and my hamstrings were tight. Loosened up though and started feeling better. Had about two minutes to make up on Josh and he looked pretty strong running out of T2. Reached the turnaround and he was still holding well. Took a quick drink of water and started choking. Felt like crap for a minute or so after this. But had the wind in the back now and tried to pick it up. Breathing hard but still feeling pretty strong. Picked off one last guy at the end but couldn't catch Josh (he beat me by 56 seconds). And unlike the bike, no one passed me.
What would you do differently?:

Post race
Warm down:

Walked around, stretched, hurt. Top of hamstrings were quite sore and tight. Need to do a lot of preventitive maintenance here. Chowed down on a huge breakfast burrito and headed back to civilization.

What limited your ability to perform faster:

Big piston like legs?

Event comments:

I thought this was really good, fun race. Well organized. Short run course didn't really hurt anyone but is embarassing I'm sure. Bike was short by my cyclometer and Garmin (about 18.2). No aid stations on bike. Great post race breakfast and fast results. Fun to ride a flat course as that is unheard of where I live in HR.

Last updated: 2008-06-20 12:00 AM
00:20:00 | 02.95 miles | 06m 47s  min/mile
Age Group: 0/21
Overall: 605/233
Performance: Good
Mile 1 6:37 Ave HR 160
Course: Out and back with wind in our face going out. Very slight rollers. Course turnaround was short as they stuck the cone in the wrong place (apparently another race was marked on the same road).
Keeping cool Good Drinking
Time: 00:30
Overall: Average
Run with bike? Average
Jump on bike? Bad
Getting up to speed and into shoes: Bad
00:55:35 | 18.2 miles | 19.65 mile/hr
Age Group: 0/21
Overall: 112/233
Performance: Good
Ave HR 154
Wind: Strong
Course: Country roads in every direction. Not sure if we were just turning around because we were running out of pavement? But two 180 turnarounds and a good wind coming out of the east/southeast.
Road: Rough Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 00:43
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
00:19:33 | 02.95 miles | 06m 38s  min/mile
Age Group: 0/21
Overall: 29/233
Performance: Good
Ave HR 166
Course: Out and back with wind in our face going out. Very slight rollers. Course turnaround was short as they stuck the cone in the wrong place (apparently another race was marked on the same road).
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 5
Good race? Yes
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4

2008-07-13 2:12 PM

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Extreme Veteran
Highlands Ranch, Colorado
Subject: Cabbage Head Duathlon

2008-07-13 5:42 PM
in reply to: #1525976

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Lakewood, CO
Subject: RE: Cabbage Head Duathlon

I hear you about the hamstrings, I am "listening" to mine today. 

Wow, awesome runs and to negative split the second run, I bet not to many people did that in the race.

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