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Apple Duathlon - Duathlon

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Sartell, Minnesota
United States
53F / 12C
Total Time = 1h 39m 10s
Overall Rank = 62/296
Age Group = M55-59
Age Group Rank = 4/19
Pre-race routine:

Drove up the night before and stayed at St Joseph Super 8. Packet pickup on Fri. Ate at Ciatti's per our normal St Cloud routine minus Scott.
Event warmup:

Arrived on site about 6:50, TA opened at 6:30 race started at 8:30. Plenty of time to warm up. Road bike about 3 miles, ran a couple of different times. One thing different for a du, is you need to find someplace to pee, no wetsuit available for pre-race bathroom break.

I wore same as at Falls Du. Compression T-shirt, TriRochester 1 piece kit and arm warmers.
  • 20m 57s
  • 3.11 miles
  • 06m 32s  min/mile

I made a point of not going out too fast. I had some troubles with my Garmin and multisport mode but got it worked out. I ran quite a bit with Matt Kingsbury from Lewiston. I raced against him at Falls Du. He was 2 seconds faster than me here on run 1.
What would you do differently?:

Get Garmin figured out. Otherwise not much.
Transition 1
  • 00m 51s

No issues in T1. 7th in AG, +23 from 1st.
  • 55m 32s
  • 20.5 miles
  • 22.00 mile/hr

I knew the wind would be helping early and against on the way back so I was ready for the headwind at the end.

31 seconds separated top 5 bike times in my AG. I was 31 sec from 1st.
What would you do differently?:

I noticed my HR was typically 145-150. My IM HR target was 140. I need to learn to push harder on the bike for these shorter distances.
Transition 2
  • 00m 48s

6th in AG +12 sec from 1st. Guy from TX was first for both T times.
What would you do differently?:

I'm usually ranked a little higher in my T times within AG. Maybe I need to practice a little or just concentrate more just before and during.
  • 21m 4s
  • 3.11 miles
  • 06m 52s  min/mile

Strong 2nd run. I picked off at least 3 guys in my AG. At the finish there was no one close to me, either ahead or behind. I was still able to finish strong as my times kept going down. Great job of pacing the runs.
What would you do differently?:

I did not drink anything on either run but felt OK with that decision. I drank just over half of my aero bottle on the bike. Did not feel under hydrated at all. Pre-race gel. I had an extra in my kit but never felt the need for it.
Post race
Warm down:

Found Barb, drank some Gatorade and then my left over from pre-race Powerade. I changed into dry clothes as it was still cool but gradually warmed up and the sun even peeked out some.

Event comments:

Awards were a little drawn out and there was a big gap between end of race for most and awards ceremony. Top 6 in each AG qualifed to represent USA at Duathlon Worlds in August in Ottawa. I qualified by finishing 4th but have USAT Nationals Olympic that weekend in Milwaukee. I was 3rd from region in my AG, #2 was from TX, others were Hannon and Stracke. Lary beat me by 1:15, Jim by 4:43.

I was hoping to qualify for Worlds and I did so success on that account.

Last updated: 2013-05-27 12:00 AM
00:20:57 | 03.11 miles | 06m 32s  min/mile
Age Group: 9/19
Overall: 107/296
Performance: Good
Race results had 6:45 pace. Due to trouble with Garmin the distance was off. Garmin had 6:50 pace with Avg HR 159 1 6:40.8 1.00 6:41 155 2 7:02.4 1.00 7:02 159 3 5:20.7 0.79 6:44 166
Course: Pretty much a big rectangle. Up a hill early then fairly flat.
Keeping cool Good Drinking Just right
Time: 00:51
Overall: Average
Run with bike? Good
Jump on bike?
Getting up to speed and into shoes: Good
00:55:32 | 20.5 miles | 22.00 mile/hr
Age Group: 5/19
Overall: 52/296
Performance: Good
Race results had 22.2 speed. Garmin had 20.69 miles, 22.4 pace. I didn't mess up Garmin for the bike so it should be fairly accurate. Avg HR 148 1 2:53.8 1.00 20.7 2 2:28.7 1.00 24.2 3 2:23.7 1.00 25.1 4 2:30.7 1.00 23.9 5 3:02.4 1.00 19.7 6 2:36.7 1.00 23.0 7 2:40.9 1.00 22.4 8 2:48.5 1.00 21.4 9 2:41.2 1.00 22.3 10 2:25.3 1.00 24.8 11 2:13.6 1.00 26.9 12 2:23.7 1.00 25.0 13 2:43.8 1.00 22.0 14 2:44.1 1.00 21.9 15 2:43.2 1.00 22.0 16 2:49.7 1.00 21.2 17 2:49.0 1.00 21.3 18 2:48.4 1.00 21.4 19 2:44.0 1.00 22.0 20 2:40.0 1.00 22.5
Wind: Some
Road: Smooth Dry Cadence: 100
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:48
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
00:21:04 | 03.11 miles | 06m 52s  min/mile
Age Group: 4/19
Overall: 61/296
Performance: Good
Race results had 6:47. Total time was only 7 seconds off run 1. More troubles with Garmin again on the run. This time run was 2.97 miles and paces was 6:45. Avg HR 164. 1 :03.6 0.01 7:26 145 2 6:47.3 1.00 6:47 158 3 6:52.7 1.00 6:53 165 4 6:19.1 0.97 6:33 168
Course: Same as run 1
Keeping cool Good Drinking
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

2013-05-28 10:01 AM

User image

Extreme Veteran
Rochester, MN
Subject: Apple Duathlon

2013-05-28 11:27 AM
in reply to: #4758721

User image

, Minnesota
Gold member
Subject: RE: Apple Duathlon
Great race! There sure is stiff competition there.
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