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Gear West Duathlon - DuathlonOther

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Orono, Minnesota
United States
Gear West
53F / 12C
Total Time = 1h 32m 23s
Overall Rank = 89/263
Age Group = M35-39
Age Group Rank = 15/27
Pre-race routine:

Woke up and checked the radar. I was half-hoping that it would be a torrential downpour and I could easily justify sleeping in and going to church. No such luck, as the heavier bands of rain were well to the west. Got up and had coffee, bagel with PB, and Special K. Packed up my stuff and hit the road. It was rather convenient that I live only 10 minutes from the race site.
Event warmup:

I ran perhaps a mile at a light jog to get the blood flowing and warm up. With a sweatshirt and windbreaker on over my tri top, that was not a problem at all. My legs felt very heavy, however, and I was concerned this would be more painful than I had anticipated... After pre-race meeting, we all had to jog a quarter mile down to the start line, which also helped warm up.
  • 22m 2s
  • 2.83 miles
  • 07m 47s  min/mile

Not sure what the deal was. My pace was MUCH slower than what I thought my effort was. I was really happy when I thought this was a 5K (meaning a 7:07 pace). Nevermind... I imagine that the wet, uneven terrain had as much to do with it as anything. I was trying to be as cautious as possible so as not to cause an injury. There was a brief segment that a group of people followed a sidewalk and not the (well marked) course. Given that I was in the middle of the group and didn't notice the markings trailing off, I followed the group, which cost me probably 10-12 seconds.
What would you do differently?:

Not sure. It was the first leg of my first duathlon. I wanted to go as hard as I felt I could sustain on each leg and let the chips fall where they may. My effort felt like it was there, and I had the heartrate to match, so that likely leaves overall run speed as the only remaining issue.
Transition 1
  • 01m

Overall pretty good; 58th overall. I had started the run with my shell and had peeled it by half-way through the run. Given the wind, I decided to tie it to the bike rack (which also served as a good mark for my spot on the way back in). This did slow me down, however.
What would you do differently?:

Ditch the jacket from the start, counting on the fact that I was going to warm up. Otherwise I have no real complaints here.
  • 49m 7s
  • 16.85 miles
  • 20.58 mile/hr

Overall decent pace given the conditions. I was disappointed that my heartrate fell considerably during the ride (started in the mid 170s, drifted to 158-161 by end, and as low as 140s at one point. I was able to push it back up toward then end. I was trying to be friendly with a guy I was passing, saying "great day for a ride." He responded by blowing by me within 20s and was then gone. That was really the only back and forth I had with anyone during the race. Overall, I'm fairly happy with the performance given the conditions, though hoping to be able to sustain a faster pace at Buffalo.
What would you do differently?:

I'm guessing the falling HR was due to pushing too hard at the start. My most recent LT testing put my HR at 172, but that was indoors on the trainer. I should have guessed that my sustainable HR would have been more in the upper 160s given the cold, wet, windy conditions.
Transition 2
  • 00m 58s

This seemed to go well, but doesn't show in my placement (90th overall). I'm surprised the time wasn't better compared to T1. I did stop to take a big swig of my water bottle that was left from the bike, and perhpas could have moved faster in and out of transition.
What would you do differently?:

Finish the water on the bike.
  • 19m 18s
  • 2.51 miles
  • 07m 41s  min/mile

Calves were barking out of transition, but slowly loosened back up. I felt my effort was very good, and my pace was slightly faster than the first run. As is typical, I was passed by many, and overtook only 1 or 2. I saw peteweb55403 at the exact same spot on both runs (he started in the wave behind me, 3 minutes later, and finished 9 spots and :53 ahead overall), so apparently lost most of the time in the first 2 miles of the first run.
What would you do differently?:

I need to bring the seat back down on my bike. I had to pull off the seatpost a week ago to get the bike to fit into my neighbors car after I flatted twice on one ride. I knew with the first ride that my seat was too high compared to where I have been since my bike fit. Thus, I have been reaching with my feet and ankling too much. I'll lower the seat tomorrow...
Post race
Warm down:

Immediately after the run, I had some bronchospasm which took a few minutes to work out. I stretched a little, then put on dry clothes, milled about, picked up my time slip (Thanks, BikerGrrrl!!), and headed for home.

What limited your ability to perform faster:

I'm not sure if it's a "fitness" issue or it was a "conditions" issue with my run pace. I "thought" my mileage has been good, and have been working in some tempo/LT paced runs as well as intervals, and have done a 5k in training in under 22 minutes (7:04 pace). Given that it was my first ever duathlon, I guess I shouldn't complain too much...

Event comments:

Great, competitive race. Well organized, very well marked (especially given all of the off-road segments). It was great to have the volunteers they did, especially given the weather. Thanks again to BikerGrrrl and MNRunnergirl, and any other BT'ers who I didn't recognize or see. I will certainly consider this again next year as a nice tune-up for the summer.

Last updated: 2012-05-14 12:00 AM
00:22:02 | 02.83 miles | 07m 47s  min/mile
Age Group: 17/27
Overall: 126/263
Performance: Below average
HR was generally mid to low 170s, but as high as 181
Course: Winding cross country course through the grounds of Orono High School.
Keeping cool Good Drinking Just right
Time: 01:00
Overall: Good
Run with bike? Average
Jump on bike? Average
Getting up to speed and into shoes: Average
00:49:07 | 16.85 miles | 20.58 mile/hr
Age Group: 11/27
Overall: 65/263
Performance: Good
Started in 170s (up to 181 on the hill on Homestead), slowly drifted down through the rest of the race. Maintained low 160s, then back up to mid 160s over last couple miles.
Wind: Strong with gusts
Course: Rolling hills (might be considered hilly for Minnesota) in a single loop, mostly with nice wide shoulders on county roads.
Road: Smooth Wet Cadence: 80s
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 00:58
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:19:18 | 02.51 miles | 07m 41s  min/mile
Age Group: 14/27
Overall: 101/263
Performance: Average
HR 160s, rose to upper 170s by end, where I wanted it.
Course: Same as first leg, though without the stretch running on Old Crystal Bay Rd.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
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

2012-05-20 6:42 PM

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Maple Grove
Subject: Gear West Duathlon

2012-05-20 7:43 PM
in reply to: #4219429

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Minneapolis, MN
Subject: RE: Gear West Duathlon
Nice job. The conditions definitely slowed down all, but the speed demons out front. I dont know about you, but that was the firestone time I ran on grass and woodchips. Plus with the wetness, it was better to be cautious. That will definitely explain slower run pace. Good job on your first duathlon
2012-05-20 7:56 PM
in reply to: #4219429

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Maple Grove
Subject: RE: Gear West Duathlon

It was great to meet you in person! You had a great race, as well. Looking at your training log, I thought you would catch up with me on the bike for sure. It was indeed my first time doing any significant running off of pavement and it showed. I was definitely being cautious (on the bike as well).

2012-05-22 10:41 AM
in reply to: #4219534

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, Minnesota
Gold member
Subject: RE: Gear West Duathlon
You did great!  Duathlons are a world different from triathlon, much harder in my opinion.  Also that's a super tough course for the run.   The bike route is really nice so it's too bad you guys had to deal with the rain.   It was fun to see you a few times!
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