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Navy Trident's Duathlon - DuathlonStandard


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Eastern Passage, Nova Scotia
Canada
Navy Tridents Triathlon Club
21C / 70F
Sunny
Total Time = 1h 12m 6s
Overall Rank = 7/31
Age Group = M30-39
Age Group Rank = 5/12
Pre-race routine:

Spent yesterday at the Provincial Track and Field Meet and then was up at 4:30 this morning to help setup the race. Was supposed to race at 12:30 (ended up 1:30) so a very long couple of days.
Event warmup:

Short run once it was switched to a duathlon (this was after sitting around for an hour after the expected start time).
Run
  • 15m 27s
  • 3.8 kms
  • 04m 04s  min/km
Comments:

The pace started high with a large group all running the same pace; I was a little worried as I know that I am faster than several of the athletes so I waited for the pace to settle in. Finally Jay and Ty were off the front and I was running with Eric and Trevor. Stayed with them through the first run and tried to put some space on the remaining athletes.
What would you do differently?:

Be prepared for a duathlon :)
Transition 1
  • 00m
Comments:

When I took off my running shoes I kicked them too far and had to go under the bar to get them so I had them for the second run. Beyond that it was pretty good except that I had a brake rubbing that I had to stop and adjust just after the start of the bike.
What would you do differently?:

Think through a duathlon transition and double check my brakes.
Bike
  • 40m 22s
  • 22.5 kms
  • 33.44 km/hr
Comments:

Felt pretty good after I got the brake adjusted (where I had to get off the bike :(). My goal was to settle into a hard effort and keep pushing; I knew I would be caught by some athletes but I worked to hold people off as long as I could. I stayed aero and really focused on strong effort and small tuck throughout; I was just on the edge of my fitness as my calves both twitched a couple of times during the ride and my left hip did as well. Overall it was much like other rides; try to limit my loses and use anyone who passes to pace as they go by.
What would you do differently?:

More biking leading into race season.
Transition 2
  • 00m
Comments:

Quick T2
Run
  • 16m 18s
  • 3.5 kms
  • 04m 40s  min/km
Comments:

Trevor was just ahead of me off the bike and I tried to go with him; however he was just a little stronger than I was today. Once he started to pull away I worked hard to lose as little time as possible and use him to push me up towards Harry. I tried to focus on staying relaxed, staying lose and pushing the pace as high as I could. I was putting time into Harry but like last weekend, just not enough. Again, this 3km was long and includes T2 so pace looks low.
What would you do differently?:

Some more race efforts in prep.
Post race
Event comments:

The pool was closed when the second last wave was in the pool and resulted in changing those waves to a duathlon. Unfortunate but at least we got to race. This was my first duathlon and it was hard!




Last updated: 2009-06-03 12:00 AM
Running
00:15:27 | 03.8 kms | 04m 04s  min/km
Age Group: 0/12
Overall: 5/31
Performance: Good
Course: Three out and back loops; supposed to be 3km but it was definitely long; mapping software says close to 4km.
Keeping cool Average Drinking
T1
Time: 00:00
Overall: Below average
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Bad
Biking
00:40:22 | 22.5 kms | 33.44 km/hr
Age Group: 0/12
Overall: 9/31
Performance: Average
Wind: Strong
Course: 4 Laps on the runways at Shearwater
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:16:18 | 03.5 kms | 04m 40s  min/km
Age Group: 0/12
Overall: 5/31
Performance: Good
Course: Three out and backs (slightly shorter).
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2009-06-08 5:04 AM

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Montague Gold Mines, Nova Scotia
Subject: Navy Trident's Duathlon
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