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Welland Duathlon - DuathlonStandard


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Welland, Ontario
Canada
MultiSport Canada
20C / 68F
Overcast
Total Time = 1h 45m 20s
Overall Rank = 30/83
Age Group = M35-39
Age Group Rank = 5/10
Pre-race routine:

Got up at 5:45 AM, had my usual breakfast, loaded stuff in the car and headed to the event, which was only 15 mins from my home...very nice!
Event warmup:

A slow run around 2 block at the event, then some minor stretching. But since I had not trained for 6 days before this event, my legs said "WTF?". My heart rate was higher than normal for a basic warm up, and in general I did not feel "comfortable".
Run
  • 25m 18s
  • 5 kms
  • 05m 04s  min/km
Comments:

Right from the get go, I did not feel very good. Around the 2k mark I developed a sharp pain in the bottom half of my right leg. I kept going it it eventually went away. I tried maintaining a 5m/km pace, but fell a little short.
What would you do differently?:

Run faster.
Transition 1
  • 01m 11s
Comments:

Transitions is an area that I still need to work on. More than 1 min is way too much for duathlons. I believe some of my problems are equipment related since I have regular laces on my running shoes, and plain bike shoes instead of tri shoes.
What would you do differently?:

Invest in some better equipment.
Bike
  • 52m 39s
  • 30 kms
  • 34.19 km/hr
Comments:

As I've proven to myself before, the bike segment is my strong point. I maintained a very good pace on the bike & didn't even feel tired at the end. I even lost time turning around looking for my Garmin 305 that had flew off my quick release. This actually cost me a podium in my AG.
What would you do differently?:

Not turn around for lost equipment, and practice getting into my clipless pedals.
Transition 2
  • 01m 14s
Comments:

See T1...need more practice.
What would you do differently?:

See T1
Run
  • 25m
  • 5 kms
  • 05m  min/km
Comments:

Since I didn't have my Garmin I was flying blind WRT to pace. So I ran, my hamstrings & calfs were screaming for the first 1km. At a few points in the run & felt like walking, but I talked myself to keep running & I'm glad I did. About a km from the finish line I was getting chills which was kind of scary as I never experienced that before. Dehydration is not good.
What would you do differently?:

Drink more on humid days.
Post race
Warm down:

Walk around, minor stretching.

What limited your ability to perform faster:

Nothing.


Profile Album


Last updated: 2010-05-27 12:00 AM
Running
00:25:18 | 05 kms | 05m 04s  min/km
Age Group: 0/10
Overall: 55/83
Performance: Average
Heart was higher than normal for the effort.
Course: Mainly flat, paved recreational canal trail. Nice setup.
Keeping cool Below average Drinking Just right
T1
Time: 01:11
Overall: Good
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Below average
Biking
00:52:39 | 30 kms | 34.19 km/hr
Age Group: 0/10
Overall: 14/83
Performance: Good
Wind: Little
Course: Out & back to Wainfleet through Dain City down Feeder Rd. Very flat & relatively smooth ride.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:14
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:25:00 | 05 kms | 05m  min/km
Age Group: 0/10
Overall: 35/83
Performance: Good
Loss my Garmin during the bike segment so I was flying blind.
Course: See first run.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 3

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2010-06-27 2:25 PM

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Expert
758
5001001002525
Port Colborne, Ontario
Subject: Welland Duathlon


2011-03-26 4:20 PM
in reply to: #2946504

Subject: ...
This user's post has been ignored.
2011-03-28 3:18 PM
in reply to: #2946504

Expert
1168
10001002525
Vancouver (not Canada) Washington (not D.C.)
Subject: RE: Welland Duathlon
Thanks for the report. I don't often race duathlons and so it is interesting to read others experience. I hate loosing stuff on the bike. So frustrating to turn around. I've dropped bottles before and always pick them up to avoid a DQ.

I also relate to your second run experience. Tough to keep going but at least this distance it doesn't last all day!
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