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PEI Duathlon #1 - China Point - DuathlonStandard


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China Point, Prince Edward Island
Canada
Cycling PEI
12C / 54F
Sunny
Total Time = 1h 14m 36s
Overall Rank = 1/24
Age Group =
Age Group Rank = 0/
Pre-race routine:

The race didn't start until 10am so I had lots of time to have coffee, breakfast and pack up the car.
Event warmup:

I did one loop of the bike course to check out the wind direction etc with some shorter bursts of race power. I knew the last 3-4k were going to be downwind and I might run out of gears. I then went for a short run but the start was coming soon so I didn't quite get as much of a run in as I would have liked. As usual, too much time socializing, not enough warmup.
Run
  • 21m 39s
  • 4.92 kms
  • 04m 24s  min/km
Comments:

KM splits were: 4:25, 4:35, 4:17, 4:21 and 4:01 (4:22 pace for the last one). The target pace from my coach for the first run was 4:25/km so I was pretty much right on target. I think the second and third splits may just have been GPS glitches because I think I held it pretty steady. I ran with a friend and we had a conversation most of the way so it was controlled and smooth.
What would you do differently?:

Nothing, it was executed exactly according to plan.
Transition 1
  • 00m 22s
Comments:

They didn't actually record T1 and T2 splits but the 22s is the difference between my watch and the official time.
What would you do differently?:

It went pretty well. I was wearing socks and the velcro on my shoes stuck to the socks a bit which was annoying. I could probably have gotten it done a few seconds faster but for a first race of the season I'm happy with it.
Bike
  • 31m 46s
  • 20 kms
  • 37.78 km/hr
Comments:

Target power from my coach was ~265w. I was trying to keep it around this but it just felt a tad too hard and with a small downhill that I was running out of gears on it was tough to keep the average up that high. Finished the first lap at 255w. Second lap was a bit lower again, partly due to some coasting at the end while I took my feet out of my shoes. The last 3-4km were downwind and I was running low on gears cruising in the low 50 km/hr range.

The whole time I thought I was chasing a guy that had entered T1 ahead of me and I knew he was a strong cyclist. I also knew he was just on a road bike so I was sure I would catch him eventually but I never saw him. Turns out I had passed him in T1 and didn't know it.
What would you do differently?:

not much, I think I could have been a bit smoother with the power but it was a good hard effort.
Transition 2
  • 00m 21s
Comments:

Pretty uneventful, flying dismount, ran to the rack, helmet off, shoes on, grabbed my watch and gone.
What would you do differently?:

nada
Run
  • 20m 28s
  • 4.82 kms
  • 04m 15s  min/km
Comments:

I started out targeting the same 4:25 pace and then would start to build a bit from there. KM splits were 4:22, 4:24, 4:12, 4:09 and 3:21 (4:05 pace for the last). As I noted in the bike comments, I thought I was in 2nd place. The road had just enough turns in it that he could easily have been just ahead of me and I couldn't see him. At about the 1.5km mark we went over the top of a small hill and the road straightened out to the turnaround. I couldn't see him at all so I knew I was in the lead. I didn't know what was happening behind me and I didn't dare look. I knew the guy that I ran the first leg with probably wasn't too far behind and he is a 20 minute 5k runner with a double stroller(!). When I got to the turnaround and could finally see what was behind me I saw that I had a 2-3 minute lead on him so baring a total blowup on my part I would stay ahead. By this point I had started to press harder on the run as called for in the plan and I was feeling really good. Low-5'd a few of my buddies on the way back and just ran hard to the finish, taking care not to roll an ankle or something stupid like that.
What would you do differently?:

Again, nothing. It went down exactly according to plan.
Post race
What limited your ability to perform faster:

Could maybe have done a few more watts on the bike but I'm very pleased with the results. My coach - Shane of Scotia Multisport (gsmacleod on BT) gave me a perfect race plan and my training over the winter has been fantastic. I could not have gotten my run to this level of improvement without him. This has given me a ton of confidence for the rest of the race season.


Profile Album


Last updated: 2013-05-01 12:00 AM
Running
00:21:39 | 04.92 kms | 04m 24s  min/km
Age Group: 0/
Overall: 4/24
Performance: Good
Course: Out and back on a dirt/gravel road. Fairly flat with a small hill in the middle. The footing wasn't great with all the gravel and rocks and there were some soft sandy parts that were annoying too.
Keeping cool Drinking
T1
Time: 00:22
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Average
Biking
00:31:46 | 20 kms | 37.78 km/hr
Age Group: 0/
Overall: 1/24
Performance: Good
Wind: Some
Course: Two 10k loops of a fairly flat course. Pavement was good for the most part and there were two turns that required getting out of aero and braking for a few seconds.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks:
T2
Time: 00:21
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:20:28 | 04.82 kms | 04m 15s  min/km
Age Group: 0/
Overall: 1/24
Performance: Good
Course: Same as the first leg but a bit shorter since we started a bit further back on the road and ran past transition in the first run.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Good
Race evaluation [1-5] 5

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2013-05-06 7:46 AM

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Elite
7783
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PEI, Canada
Subject: PEI Duathlon #1 - China Point


2013-05-06 8:15 AM
in reply to: #4728774

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Elite
3779
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Ontario
Subject: RE: PEI Duathlon #1 - China Point
Awesome race Arend - like you said, the run has come a long way.
2013-05-06 9:04 AM
in reply to: #4728774

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Payson, AZ
Subject: RE: PEI Duathlon #1 - China Point
Nice job, although I did giggle about you having a conversation for the whole first run
2013-05-06 10:33 AM
in reply to: #4728774

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Pro
4482
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NJ
Subject: RE: PEI Duathlon #1 - China Point
Nice job on a well executed race! Nothing like chasing someone who is actually behind you.
2013-05-06 12:11 PM
in reply to: #4728774

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Veteran
1677
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Houston, Texas
Subject: RE: PEI Duathlon #1 - China Point

Very well executed race....great job out there! 

2013-05-06 12:21 PM
in reply to: #4728943

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Elite
7783
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PEI, Canada
Subject: RE: PEI Duathlon #1 - China Point

bzgl40 - 2013-05-06 11:04 AM Nice job, although I did giggle about you having a conversation for the whole first run

It was perfect actually.  It took my mind off of the fact that there were people running away from me that I could have kept up with but I really wanted to stick to the race plan.



2013-05-06 12:25 PM
in reply to: #4728774

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Champion
9407
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Montague Gold Mines, Nova Scotia
Subject: RE: PEI Duathlon #1 - China Point
Fantastic work! Looks like you executed the plan perfectly!

Great to see all your hard work paying off.

Shane
2013-05-06 12:46 PM
in reply to: #4728774

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Master
3858
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Overland Park, KS
Subject: RE: PEI Duathlon #1 - China Point

Super fast race Arend.  Having a conversation running 7 minute miles, NICE!  Way to negative split that run, especially after averaging 23.4 mph on the bike.

2013-05-06 1:17 PM
in reply to: #4728774

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Master
6576
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Englewood, Florida
Subject: RE: PEI Duathlon #1 - China Point
Wow, really nice job, especially for the first race of the year. Way to have a plan and execute it just the way you wanted to.
2013-05-06 3:06 PM
in reply to: #4728774

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Subject: RE: PEI Duathlon #1 - China Point

Who would have thought that you would enter, let alone win a DU.  That would be like me entering a swim/run/swim event. 

This Shane guy must know what he's doing.

2013-05-06 3:13 PM
in reply to: #4728774

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Melon Presser
52077
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Subject: RE: PEI Duathlon #1 - China Point

SSSSSmokin' speedy sexay Axenhots!

Now what was this about doin' the du? With you? Why, of course

I think it was very funny you were chasing the Ghost of Transition Passed.



2013-05-06 5:14 PM
in reply to: #4728774

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Master
2411
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Goodyear, AZ
Subject: RE: PEI Duathlon #1 - China Point
Well done speedy! Nice pictures too! :-)
2013-05-10 3:09 PM
in reply to: #4728774

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Subject: RE: PEI Duathlon #1 - China Point

Way to go!

 

LOL - "I didn't know what was happening behind me and I didn't dare look."

2013-05-10 3:16 PM
in reply to: #4728774

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Extreme Veteran
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Subject: RE: PEI Duathlon #1 - China Point
Excellent job! Smile
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