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TriRock New York - Duathlon


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Stony Point, New York
United States
Competitor Group, Inc.
Total Time = 1h 14m 8s
Overall Rank = 95/308
Age Group = M25-29
Age Group Rank = 9/26
Pre-race routine:

Ate a white chocolate macadamia nut cliff bar which was absolutely delicious and I will order a box and have them before every race now!
Event warmup:

Well It was supposed to be a Tri, but do do extreme fog the swim was cancelled and a 1.5 mile run was added to the front end. I did some leg swings, lateral leg swings, some monster walks and kicks with a mini band
Run
  • 08m 43s
  • 1.31 miles
  • 06m 39s  min/mile
Comments:

This would actually turn out to be my 1st duathlon and I was not sure how fast to go out on the run. I wanted to push it but not to much. I fell into a rhythm and felt like I achieved that goal going into T1
What would you do differently?:

Nothing, I ran a nice pace that was pushing it but yet conservative if that makes any sense
Transition 1
  • 01m 54s
Comments:

I dont know why it took this long, I know I had to untie my shoes but this is inexcusable
What would you do differently?:

Just be faster, I will practice this more
Bike
  • 40m 50s
  • 11.5 miles
  • 16.90 mile/hr
Comments:

This course is very Hilly but I rode part of it last week and did a harder hill section then that I feel prepared me. I must say the two things that allowed me to have a decent bike and a great final run was my power meter and staying with my plan. I had avgs that I wanted to stay withen on the bike in terms of watts and maxs that I set for power output on uphills. This allowed me to conserve energy for the run. It took a lot of mental toughness to not push the hills hard especially when being passed but I just stuck with my plan and believed that I can catch people on the run
What would you do differently?:

Nothing, with more hill work and some weight loss (5-10lbs) I can maintain a higher power output on the hills
Transition 2
  • 01m 38s
Comments:

This went better, Had to tie my shoes but went fairly well
What would you do differently?:

Nothing
Run
  • 21m 15s
  • 3.1 miles
  • 06m 51s  min/mile
Comments:

This is were I make my money, Most the people that passed me on the bike I caught during the 1st run loop, I also negative split every mile going 7:08, 6:54,6:47. I had enough for a strong final kick on the home stretch and was spent
What would you do differently?:

Nothing, felt great for where I am at in my fitness and training
Post race
Warm down:

Water and a breakfast burrito!!

Event comments:

This was a nice race and will definitely do it again next year, the music along the run course was great and the post race breakfast burritos and beer were good. The finishers medal is my best one to date. Also individual bike racks were a plus




Last updated: 2012-03-12 12:00 AM
Running
00:08:43 | 01.31 miles | 06m 39s  min/mile
Age Group: 0/26
Overall: 0/308
Performance: Good
Course: Mostly flat, two short hills
Keeping cool Drinking
T1
Time: 01:54
Overall: Below average
Run with bike? Good
Jump on bike? Below average
Getting up to speed and into shoes:
Biking
00:40:50 | 11.5 miles | 16.90 mile/hr
Age Group: 0/26
Overall: 0/308
Performance: Good
Wind: None
Course: Lots of rolling hills
Road: Rough  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 01:38
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:21:15 | 03.1 miles | 06m 51s  min/mile
Age Group: 0/26
Overall: 0/308
Performance: Good
Course: Rolling hils
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

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2012-05-05 2:18 PM

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Veteran
200
100100
Subject: TriRock New York


2012-05-05 3:27 PM
in reply to: #4192331

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Extreme Veteran
668
5001002525
NW Georgia
Subject: RE: TriRock New York
Great job sticking to your plan, Andre!!  It's amazing how those transition clocks seem to move at the speed of light.
2012-05-05 3:28 PM
in reply to: #4192331

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Elite
3072
200010002525
san francisco
Subject: RE: TriRock New York

Great race, Andre!  You are a star!  That is a great 2nd run, you really nailed it. 

T1 + speed laces = less one minute! 

2012-05-06 1:36 PM
in reply to: #4192331

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Expert
847
50010010010025
Brevard, North Carolina
Subject: RE: TriRock New York
Way to rock it, Andre.  Lovin' those run splits.  X2 on the speed laces. 
2012-05-06 4:39 PM
in reply to: #4192331

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Expert
670
5001002525
metro west, MA
Subject: RE: TriRock New York
With run splits like that I'd expect to see more Dus in your future. Great race!
2012-05-09 6:18 PM
in reply to: #4192331

New user
2

Subject: RE: TriRock New York
Great job! I'm assuming you were in a different wave, otherwise we would've been neck-and-neck at the finish.


2012-05-09 6:18 PM
in reply to: #4192331

New user
2

Subject: RE: TriRock New York


Edited by dixonm5 2012-05-09 6:19 PM
2012-05-09 10:35 PM
in reply to: #4192331

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Veteran
128
10025
New York, NY
Subject: RE: TriRock New York

awesome job!

i think i remember you from the photo.  quite fast on the feet man!

2012-05-11 10:33 AM
in reply to: #4192331

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Regular
641
50010025
Chicago
Subject: RE: TriRock New York
Really nice 5k time, Andre!
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