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Wallis Sands Duathlon - Duathlon

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Rye, New Hampshire
United States
63F / 17C
Total Time = 1h 33m 29s
Overall Rank = 194/287
Age Group = 35-39
Age Group Rank = 7/17
Pre-race routine:

This was supposed to be a swim-bike-run sprint but due to lightning and choppy water conditions, it was changed to a duathlon. Basically I tossed all my swim gear in the car and set up for run-bike-run. Had a gu and some nuun+water right before the pre-race meeting.
Event warmup:

None. Kept my rain jacket on until my wave was called to corral.
  • 14m 35s
  • 1.5 kms
  • 09m 43s  min/km

Felt like a good, relaxed pace, although I thought it would be faster than 14:35. Still was a good warm up for the bike.
What would you do differently?:

Could have gone a little faster, but have never done a run-bike-run and wasn't sure how much energy to put into the first run.
Transition 1
  • 01m 23s

Ran with gloves on because I forgot to leave them in transition before the meeting (and I wore them because it was rainy and cold). Made transitioning a little faster.

Transition exit to bike course was sectioned off with pylons and the person in front of me didn't leave any space to pass and was going very slowly. Someone behind me was frustrated and just went around the pylons.
What would you do differently?:

Wish I had just ducked out of the pylons and passed this guy, but I'm sure the pylons are there for a safety reason.
  • 48m 56s
  • 14.5 miles
  • 17.78 mile/hr

Did a good bike but was a little conservative on the ride, and way conservative on the turns. Didn't hesitate to pass anyone except that first guy coming out of T1.
What would you do differently?:

With more experience riding in the rain, I would have put in more effort on the bike and not slowed down as much for the corners or even turns.
Transition 2
  • 01m 31s

Good transition considering my feet were soaked and it was not as easy to slip the shoes on and off. Gloves were a little hard to get off since they were wet.
What would you do differently?:

  • 27m 1s
  • 5 kms
  • 05m 24s  min/km

Sounded like death for most of the run but gave it everything I had. Felt like I was going to barf when I stopped. My fastest 5k to date!
What would you do differently?:

I had a song in my head for the entire race that had a great pace. Then I decided to try a different song, which had positive lyrics, but the pace slowed me. Went back to the first song. Apparently BEP's Let's Get It Started is my jam. Stick with it!
Post race
Warm down:

Stood around talking to cdkayak and our significant others, ate a doughnut, two orange slices, and a slice of pizza. YUM.

What limited your ability to perform faster:

Didn't prepare for a run-bike-run, wasn't sure how much to give it for the first run. The wet roads certainly slowed my bike riding.

Event comments:

Great support, well organized, impressed with how smoothly things went even with last minute changes.

Last updated: 2013-09-22 12:00 AM
00:14:35 | 01.5 kms | 09m 43s  min/km
Age Group: 10/17
Overall: 220/287
Performance: Average
9:44 avg pace
Course: Out and back along the original run course, starting from the road by the finish line.
Keeping cool Good Drinking
Time: 01:23
Overall: Good
Run with bike? Average
Jump on bike?
Getting up to speed and into shoes: Below average
00:48:56 | 14.5 miles | 17.78 mile/hr
Age Group: 8/17
Overall: 205/287
Performance: Good
Wind: Little
Course: Rained for the first few miles, but then the rain stopped, but the roads were still wet. Course was flat, roads in pretty good condition.
Road: Smooth Wet Cadence:
Turns: Below average Cornering: Below average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:31
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:27:01 | 05 kms | 05m 24s  min/km
Age Group: 7/17
Overall: 194/287
Performance: Good
7:57 min/mile average!
Course: Flat 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: Good
Race evaluation [1-5] 5

2013-09-22 7:41 PM

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, New Hampshire
Subject: Wallis Sands Duathlon

2013-09-23 8:28 AM
in reply to: #4861384

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New Hampshire
Subject: RE: Wallis Sands Duathlon
Way to throw down the 5k! The rain and the odd setup definitely threw me for a loop too. The whole race was a little weird. Next time I'll swing by and say hi. Great race!
2013-09-23 9:14 AM
in reply to: jonD81

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Austin, Texas
Subject: RE: Wallis Sands Duathlon

PR!  That's awesome, especially AFTER a bike.  Laughing

I particularly liked that you felt like you were going to puke at the end of the run.  Perfectly paced.  Wink

Congrats on dealing with the change on race day.  I know it would have thrown me a little...


2013-09-24 9:39 AM
in reply to: #4861384

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Subject: RE: Wallis Sands Duathlon
Congratulations on the 5k PR!!

Great to hang out for a while after the race and catch up. Mrs. cdkayak loved your new bike jersey!, she was able to spot you coming further away and have the camera ready. Hope you enjoyed the rest of the day, weather was great all afternoon...
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date : October 20, 2008
author : araqnid
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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
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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.
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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.
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What? This isn't a duathlon?
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Bricks refer to training on two disciplines during the same workout.