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Ten Penny Ale Shamrock Duathlon - Duathlon

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Glastonbury, Connecticut
United States
Hartford Marathon Foundation
64F / 18C
Total Time = 2h 06m 34s
Overall Rank = 263/357
Age Group = 40/44
Age Group Rank = 17/23
Pre-race routine:

No real routine. Race started at 7:30 so I got up at 5, had an egg on a bagel thin and some water and drove to the start.
Event warmup:

No warmup - It was my first event and I just wanted to use the first 5k as a warmup. My strategy really was to go slow, take it easy and just have a good time.
  • 30m 3s
  • 3.11 miles
  • 06m 13s  min/mile

I ran it with a friend. About 5 minutes before the start, we talked strategy. "Go easy, save the energy and just have a good time." That's pretty much what we did. She kept me at about a 9:40 pace which was a little faster than I planned but whatever, it worked and I never felt out of my comfort zone. Crossed into transition at 30:03 (clock time with no starting mat - I hate that). Throughout the run we chatted a bit and kept it light.
What would you do differently?:

Probably nothing - I felt good and ready to ride.
Transition 1
  • 00m

I didn't really time my transition but I didn't waste time either. Changed my shoes and put on my helmet and I was off.
What would you do differently?:

Probably nothing. Although running in speedplay cleats sucks - I'm not sure what I can do about that because I don't see myself ever being the kind of rider that preclips their shoes :)
  • 58m 46s
  • 16 miles
  • 16.34 mile/hr
What would you do differently?:

Can't say I'd change anything - I had a great time :)
Transition 2
  • 00m

Again, I didn't time the transitions but I got there, changed my shoes and my hat back and I was off. I put on those Yankz laces the night before and they were KEY!!
What would you do differently?:

Nothing :)
  • 34m 42s
  • 3.3 miles
  • 05m 43s  min/mile

Everyone says that running after biking is ugly. I jumped off the bike, changed my shoes and hat and I was off again. The run starts on a downhill so I thought "this isn't so bad." And I was good until about mile 2 and then the lead set it. Well, I looked at the clock and thought "I'm still going to finish around 2 hours so stop looking at the watch and just keep moving." And that's what I did. With a pace of 10:30 (and actually a 3.3 mile run) I finished in 263rd place out of 357 with a finish time of 2:06. Here's more perspective: overall 263 but bike portion alone 201. EEK. I gotta work on the run, I guess.
What would you do differently?:

I really just need to run more and run with a plan - maybe incorporate some speed work etc.
Post race
Warm down:

I had to walk a mile back to the transition to get my stuff. That was my warm down and then I stretched when I got home. I was EXHAUSTED! But in a good way.

What limited your ability to perform faster:

Lack of training.

Event comments:

This race is put on by the Hartford Marathon Foundation and I've found all their events to be well organized, staffed and supported. Definitely will do next year!!

Last updated: 2013-05-19 12:00 AM
00:30:03 | 03.11 miles | 06m 13s  min/mile
Age Group: 0/23
Overall: 0/357
Performance: Good
Elevation gain 165ft/3.1 miles: 53'/mile
Course: some small rolling hills. Nothing crazy.
Keeping cool Good Drinking Just right
Time: 00:00
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Good
00:58:46 | 16 miles | 16.34 mile/hr
Age Group: 0/23
Overall: 0/357
Performance: Good
Wind: None
Course: This course was hilly - so overall I'm pretty psyched with my performance. When I started out I had the same plan as the first run - just relax, take it easy and save some energy. Well then I saw the hills - and I really love the hills so I said "SCREW IT." This is my strength, this is where I can make up time so I'm going for it. Unfortunately I don't have the gps data but my friend's said 1,133ft elevation gain (over 16 miles that's 70ft/mi). Kinda hilly. So I'll take my 16.3avg for a time of 58:46.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Hard Drinks:
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:34:42 | 03.3 miles | 05m 43s  min/mile
Age Group: 0/23
Overall: 0/357
Performance: Average
Course: Same as the first run pretty much.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2013-05-19 7:47 PM

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Simsbury, Connecticut
Subject: Ten Penny Ale Shamrock Duathlon
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date : October 20, 2008
author : araqnid
comments : 0
After doing duathlons for the last couple of years, I decided to go for a triathlon. Starting with an Olympic-distance race perhaps wasn't wise, but it was fun (of a sort).
date : June 11, 2007
author : Terese Luikens
comments : 0
My first duathlon was a success. I had so many fears before the race but none of those fears happened. And when it was all over, I felt I had accomplished something big.
date : October 30, 2005
author : mikericci
comments : 1
This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. The schedule consists of 3 workouts per week in each sport.
date : October 30, 2005
author : mikericci
comments : 0
This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty.
date : May 16, 2005
author : JeremyLikness
comments : 0
The word enthusiasm comes from Greek enthousiasmos or “inspiration by the presence of a god.” If you are enthusiastic about your sport, I encourage you to honor that inspiration by finding balance.
date : September 4, 2004
author : Daniel Clout
comments : 0
Don’t forget this is an incredibly big year for sport with the Olympics back in Athens where the modern Olympics started, and especially triathlon to make its second appearance.
date : September 1, 2004
author : AskMrsBT
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"I was wondering if this is a sensible approach? Should I get "better" on short distance and then move to something longer or do what I want if I feel I can do it whatever the time?"
date : August 31, 2004
author : smeeko
comments : 0
Bricks refer to training on two disciplines during the same workout.