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Cobourg International Duathlon - Duathlon

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Cobourg, Ontario
16C / 61F
Total Time = 8h 20m
Overall Rank = 34/46
Age Group = Men 50-54
Age Group Rank = 3/3
Pre-race routine:

Drove to site (about an hour). Tried to keep dry. Got the race kits and then back to the car to keep dry.
Event warmup:

Walking around the transition area, keeping warm.
  • 52m 28s
  • 10 kms
  • 05m 15s  min/km

Felt good in the run, went out fairly conservatively, then picked up the pace around mid point. Felt loose and good during the full run. Almost a PB at this pace.
Transition 1
  • 02m 41s

Spent more time in T1 due to wet shoes (runners and bike shoes). Had not unpacked the bike shoes as needed to keep them dry, so they need to be unpacked and opened.
What would you do differently?:

In hind sight, just unpack the shoes, the feet are wet anyway.
  • 1h 37m
  • 40 kms
  • 24.74 km/hr

First half was a struggle as I hadn't practiced reverse brick (run then ride), so was unfamiliar with the feeling of heavy legs on the bike. Second half found my legs and picked up the speed and was doing 45 to 50Km/H on way back at some points.
What would you do differently?:

Practice reverse bricks.
Transition 2
  • 02m 55s

Again spend more time getting runners ready than needed.
What would you do differently?:

Don't worry about the wet feet and shoes.
  • 32m 3s
  • 5 kms
  • 06m 25s  min/km

Definitely felt the legs on this part of the run. The legs warmed up at around the 3k mark, so picked up the speed at that time.
What would you do differently?:

More bricks.
Post race
Warm down:

Stretching and wandering. Had some food and chatted with some people.

What limited your ability to perform faster:

First Duathlon at this distance, so this is a learning experience.

Event comments:

Good race, will see if I can do it again next year.

Last updated: 2009-08-29 12:00 AM
00:52:28 | 10 kms | 05m 15s  min/km
Age Group: 0/3
Overall: 0/46
Performance: Good
Course: Double loop, out and back each time. Pretty flat course in neighbourhood of houses.
Keeping cool Good Drinking Just right
Time: 02:41
Overall: Below average
Run with bike? Below average
Jump on bike? Below average
Getting up to speed and into shoes: Average
01:37:00 | 40 kms | 24.74 km/hr
Age Group: 0/3
Overall: 0/46
Performance: Average
Wind: Strong
Course: Out and back, hilly route in Northumberland hills. First and last 6k fairly flat, the rest rolling hills.
Road: Smooth Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 02:55
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Below average
Shoe and helmet removal Below average
00:32:03 | 05 kms | 06m 25s  min/km
Age Group: 0/3
Overall: 0/46
Performance: Below average
Course: Same as first run, but only once out and back,
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2009-08-29 2:14 PM

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Subject: Cobourg International Duathlon
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