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Philadelphia Triathlon in Fairmount Park - DuathlonStandard

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Philadelphia, Pennsylvania
United States
Philadelphia Triathlon, LLC
Total Time = 2h 59m 26s
Overall Rank = 938/1339
Age Group = 45-49
Age Group Rank = 97/119
Pre-race routine:

Or as Sinatra said... Du be Du be Du...

I went down to the swim start on Saturday night. The water looked fine, so I went to bed assuming that we would swim in the morning. But because the forcast called for rain, I decided that it wouldn't be a good idea for my whole family to come as planned.

Woke up at 4:00. Out the door by 4:40. Had a Red Bull and Clif Bar, and started on a bottle of GU2o.

Parked and started walking to the transition area. Saw kleinrider and had a nice chat with him on the way down. Also met with johnnykay in the transition area.

Event warmup:

While setting up my transition, I realized that I had left one bike shoe in the car. So my warmup consited of riding back to the car to get it.

When I got back, they announced that the swim was cancelled.
  • 26m 58s
  • 3.11 miles
  • 08m 40s  min/mile

Like a lot of people on Sunday, I'd never done a Du. So I wasn't sure how to pace myself. I decided to run it at a slower rate than I planned on running the final 10k. So I went out and held at a pace right at the border of my z2/z3.

I could have gone out much faster, and it was hard to hold back, but I think I made the right decision. I had a lot left in my legs for the 10K.

Plus, my plantar fasciitis was acting up all week. I was a bit concerned that the first run would bring on the pain and that I wouldn't be able to do the second one. I took some ibuprophen before the start to help that along.
What would you do differently?:

Nothing. I think the pace was just right.
Transition 1
  • 02m 47s

It went fine despite the fact that I'd never changed from running to biking before.
What would you do differently?:

  • 1h 29m 16s
  • 24.85 miles
  • 16.70 mile/hr

Oh boy...

I am such a bad biker. Mostly it's cause I don't "Ride Lots". I just need a lot more experience. Plus, like a lot of people, I need a serious bike upgrade.

One good thing about shifting with downtube shifters is that it is getting me ready to be in the aero position when I do upgrade. ;)

The gear changes with the hills was difficult. I never quite found a smooth way to hit the right gear. I lost time fiddling around with that.

The coarse itself was fantastic. It was really fun despite the gearing problems. Although there were a lot of riders down with blown tires.

I kept my cadence between 95 and 105, and stayed in z3.

Nutrition wise, I had a gel at the start, a bottle of gu2o and a bottle of gatorade I got on the bottle exchange, plus most of a bottle of water.
What would you do differently?:

I think I could have gone harder. Maybe ride more in z4, and still have had the legs for the 10k.
Transition 2
  • 02m 39s

Getting off the bike I felt some pain in my heel from the plantar fasciitis. Decided to take a couple more ibuprophen for the final run.
What would you do differently?:

  • 57m 48s
  • 6.21 miles
  • 09m 19s  min/mile

I basically ran my plan. I started out in the border of z3/z4. Then at the halfway point, I upped it to high z4. Then at the last 1.5 miles, I upped it to z5.

My heel was really hurting when I started out. I just tried to put it out of my mind.

Had a gel at the start, then drank a cup of water and a cup of gatorade at each station. I tried folding the cups and sipping through the small hole the fold made. That helped a lot with being able to keep my pace up while I drank. Still managed to spill a lot of each cup though.

My hams started to cramp half way through. It was on the grassy narrow part, and I was slowed down a bit behind a coulple other slower runners. Once I got out of this area and back up to my pace, the cramps went away. Also decided to take another gel to get some more electrolytes on my system, and also decided to not pass up any gatorade at the aid stations.

I really love running and feel very confident doing it. Also feel confident about my pacing decisions. I had a lot left in my legs, so I spent the entire 10k happily reeling in one runner after another. Some of them I recognized from having passed me on the bike. I passed a slew of people on the run, and I think I was passed by only three or four.
What would you do differently?:

Nothing. I raced the plan.
Post race
Warm down:

Drank a lot and ate a lot.

Met up with kleinrider and thegommer. Also saw debs and her husband Rick. And had the priveledge of watching Writers2 run through the half way point of the 10k.

What limited your ability to perform faster:

Lack of experience in a Du. Also need a lot more time in the saddle. And I need to get my heel healed.

Event comments:

The Philly Tri is a great event. The weak link is the swim in the Schuylkill. So that just comes with it. I think it's worth taking the risk that the race will turn into a Du. Plus, I found that I actually enjoyed the Du.

I will definitely do this race again.

Last updated: 2006-04-17 12:00 AM
00:26:58 | 03.11 miles | 08m 40s  min/mile
Age Group: 0/119
Overall: 1002/1339
Performance: Average
Stayed at the border of z2/z3.
Course: Flat out and back.
Keeping cool Good Drinking Just right
Time: 02:47
Overall: Average
Run with bike? Average
Jump on bike? Average
Getting up to speed and into shoes: Average
01:29:16 | 24.85 miles | 16.70 mile/hr
Age Group: 0/119
Overall: 0/1339
Wind: None
Course: Beautiful coarse. Mostly flat, then four nice hills into Fairmont Park. Really fun.
Road: Smooth Wet Cadence: 100
Turns: Average Cornering: Average
Gear changes: Below average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:39
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal Good
00:57:48 | 06.21 miles | 09m 19s  min/mile
Age Group: 0/119
Overall: 793/1339
Performance: Good
Started in border of z3/z4 for the first half, then z4 for the third quarter, then z5 for the finish.
Course: Flat out then back to transition area then out and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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

2006-06-27 6:49 AM

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Philadelphia, south of New York and north of DC
Subject: Philadelphia Triathlon in Fairmount Park

2006-06-27 7:48 AM
in reply to: #466941

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Cinnaminson, NJ
Subject: RE: Philadelphia Triathlon in Fairmount Park

Great job Don.... 

Nice talking with you on Sunday, hope to see you soon.

2006-06-27 8:33 AM
in reply to: #466941

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Crystal Lake, IL
Subject: RE: Philadelphia Triathlon in Fairmount Park

Wow, so many things to compliment you on.  Great job adapting to the change and not getting down about it.  You adjusted your plan on the fly and executed it well.  You enjoyed the race.  You had a great run and had fun reeling in all those people.

Congratulations on all around great time and making the best of it.  Maybe you'll swim next year!

2006-06-27 9:05 AM
in reply to: #466941

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San Diego
Subject: RE: Philadelphia Triathlon in Fairmount Park
Good to meet you Don. Glad you had a good day and actually enjoyed the du.
2006-06-27 10:04 AM
in reply to: #466941

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Not a Coach
Media, PA
Subject: RE: Philadelphia Triathlon in Fairmount Park

I could tell you looked good coming down the finishing chute and now I know why--GREAT pacing!  Congratulations on a great race--especially since it was one that nobody was planning for!

It was great to see you again, but sorry I had to leave without getting to talk to you after the finish.

2006-06-27 6:25 PM
in reply to: #467217

South Jersey
Subject: RE: Philadelphia Triathlon in Fairmount Park

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