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Scituate Duathlon - DuathlonStandard


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Scituate, Massachusetts
United States
Streamline Events
50F / 10C
Sunny
Total Time = 55m 39s
Overall Rank = 4/341
Age Group = M 30-34
Age Group Rank = 1/12
Pre-race routine:

Breakfast around 5:30, leaving the house just after 6:00, for the one hour drive to Scituate.
Event warmup:

We had to ride 1.5 miles from the parking area to transition, and once there I set up my stuff, and helped Katie get her area all set. I got in a warmup of a little over a mile of running, with some striders a little under 6:00.
Run
  • 11m 13s
  • 2 miles
  • 05m 37s  min/mile
Comments:

Last year I got a little burned on the runs by holding back too much. This year my goal was to go out hard and try to run at the limit. Even so, there were still a bunch of guys much faster, with the top run time at 9:33.

Last year I was something like 35th on the first run, and this year I was about 45 seconds faster over the same distance, so a bit of an improvement.
What would you do differently?:

Not much - without any speed work, and with an IM in two weeks, there isn't much to complain about.
Transition 1
  • 01m 3s
Comments:

I lost maybe five seconds with my helmet strap - it's a relatively new helmet and has a magnet instead of the traditional snap in strap. I guess the magnet was upside down.
Bike
  • 28m 7s
  • 11.5 miles
  • 24.54 mile/hr
Comments:

Right off the bat I had some issues with my Powertap as I got a message saying multiple power meters found. I think that somehow my headunit picked up another power meter nearby. As a result I was never able to rescan and calibrate the powertap, and didn't have any power. I tried unsuccessfully to calibrate while riding, but gave up after a few miles.

The forecast was for winds in the 15 mph range, but it felt like a lot more than that. I'm sure that I was putting out close to 400 watts in some sections right into the wind and barely hitting 20 mph! The course was rolling with about 450 feet of elevation during the bike leg.

As a result of having no power I went off HR, shooting for around 170, which I know would equate to somewhere around 310-320, about my goal wattage for this race. I would have liked to see how much power I put out, as I was also hoping to use the race as somewhat of an assessment of my power - oh well!

I passed all but two of the guys in front of me and came into transition in third place overall. My time was slower than last year by about two and a half minutes, but the distance was also about 1.3 miles longer than last year.

What would you do differently?:

Double check that my powertap was calibrated and synced before the race - somehow it picked up signals from another power meter once I started.
Transition 2
  • 00m 57s
Comments:

Not a horrible transition - I took a swig of water too, which ate away a few seconds.
Run
  • 14m 21s
  • 2.3 miles
  • 06m 14s  min/mile
Comments:

The first mile was gradually downhill and came in at 5:59. Then when it turned uphill my pace slowed a bit.

When I came into transition I was just in front of the 4th place racer, but I was able to pull away in the first mile of the run. However, Barry Phelps, a real good runner, hunted me down and passed me to claim the third overall spot.

Again, my time was about 30-45 seconds faster than last year, so my fitness has improved a bit. I was hoping to maintain that 6:00 pace, but I think the effects of riding 60 miles and running hard off the bike for IM training yesterday finally got to me.
Post race
Warm down:

I walked around the finish area and grabbed some beverages and food, waiting for Katie to finish up. She came in 4th in her AG, two spots higher than last year!

What limited your ability to perform faster:

No speed work and IM training - Beach 2 Battleship is less than two weeks away.

Event comments:

I moved up one spot from last year - 5th to 4th. So in three years I should take top honors! I defaulted into winning my AG as the 2nd place overall guy was also in my AG.

I was hoping to do well, but didn't know exactly how things would go, as I've only been running around 25-30 miles per week since a marathon about a month ago. My training has been pretty heavy since the marathon, and I didn't do any sort of tapering for this race.

Overall, it went well and Katie and I enjoyed the day.


Profile Album


Last updated: 2011-03-29 12:00 AM
Running
00:11:13 | 02 miles | 05m 37s  min/mile
Age Group: 2/12
Overall: 13/341
Performance: Good
Avg HR: 173
Course: Pretty 'short' two mile loop, with the first part gradually down, and the second part back up to transition. It was a little under 2 miles, as I know I can't hold a 5:3x pace and then ride well.
Keeping cool Good Drinking
T1
Time: 01:03
Overall: Average
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Average
Biking
00:28:07 | 11.5 miles | 24.54 mile/hr
Age Group: 1/12
Overall: 2/341
Performance: Good
Avg HR: 168
Wind: Strong with gusts
Course: A one loop course around Scituate. It was about 1.3 miles longer than last year because of a detour due to road work. This mean going over a little bit of gravel and slowing down a ton.
Road: Smooth Dry Cadence: 88
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:57
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:14:21 | 02.3 miles | 06m 14s  min/mile
Age Group: 2/12
Overall: 7/341
Performance: Good
Avg HR: 171
Course: A different and slightly longer loop than the first run. Similar in the fact that it was downhill for the first portion and then back uphill to the finish area.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: 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?
Post race activities: Average
Race evaluation [1-5] 4

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2011-10-16 7:27 PM

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Master
1770
10005001001002525
Bedford, MA
Subject: Scituate Duathlon


2011-10-17 5:48 AM
in reply to: #3725925

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Expert
1099
1000252525
Bedford, NH
Subject: RE: Scituate Duathlon

Nice work buddy!  Your splits look great!  Especially considering you did 60 with a 4+ mile run the day before and haven't been focused on the short stuff at all.

Can't wait for a couple weeks!

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