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Lake Country Duathlon - Duathlon

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Ixonia, Wisconsin
United States
54F / 12C
Total Time = 1h 17m 53s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Had most everything packed in the car the night before. Light breakfast, read the paper. Ran a bit on the treadmill to loosen up, since I'm coming back from an injury riddled season. Headed out for the 35 minute drive to the race site. Started drizzling halfway there.
Event warmup:

Signed up at the site. Since I didn't even know if I could run pain free I opted to wait until race day. Since I was there, even though it was wickedly cold and I didn't have my rain cape, I figured I'd give it a go. Ran just enough to get the muscles moving. Rode my bike only about a mile to go through all the gears.
  • 14m
  • 2 miles
  • 07m  min/mile

I wasn't very optimistic going in, but I really had to dig deep even for 7 min pace. I knew I was in trouble. It was a terrible morning...already pretty wet. I enjoy hot, hot race conditions....this was feeding my negative attitude. Run fitness was a 5.
What would you do differently?:

Needed many more training miles, but being injured sucked me dry.
Transition 1
  • 00m 43s

Had a bit of a problem getting into my left shoe. Nothing terrible.
What would you do differently?:

Part of racing...nothing to change.
  • 47m 6s
  • 17.4 miles
  • 22.17 mile/hr

It was tough for me to get into a great rhythm with all the rollers. My fitness isn't what it normally is. I don't recall the last time I shifted into the small chainring, but I had no choice in the second half of the ride on those climbs. Then stupidly I took in zero nutrition and zero hydration. It absolutely cost me. My head wasn't on straight today.
What would you do differently?:

Above mentioned.
Transition 2
  • 00m 38s

I fumbled briefly with my helmet.
What would you do differently?:

  • 15m 26s
  • 2 miles
  • 07m 43s  min/mile

I walked for 30 seconds after the hill....enough said. This was bad. At least I finished.
What would you do differently?:

Training mileage....just wasn't possible with the injury.
Post race
Warm down:

I was a bit dejected. Why? I'm not sure. You can't perform without the miles. Ate and drank, something I should have done on-course.

Event comments:

My ego got in the way of this one. Wasn't that optimistic but really thought I should have performed a bit better. Still had an outside shot to win the yearlong series AG title. 25th overall and 2nd in AG. This may have been the best thing that's happened to me. I either have to get a little more serious about my diet and training or stop complaining about poor results. I'm humbled by the run times in my AG of fellow racers.

Last updated: 2014-09-21 12:00 AM
00:14:00 | 02 miles | 07m  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Out of the park area and into the neighborhood. Even at my best I'm not a good runner so uphill with 10-15 mph dead in your face was really tough. Hung on barely, I was struggling with only a couple weeks of short runs in training after the injury. HR settled in at 134 which is about right.
Course: Clean asphalt through the homes...up and down 3.5%, 2.9%, and 6.9% climbs. They were all under 1/4 mile, but they hurt me.
Keeping cool Average Drinking Just right
Time: 00:43
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Average
00:47:06 | 17.4 miles | 22.17 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Average HR 131.8 / Max 145.0 Cadence Ave. 86.3 / Max 120 Lots of wind
Wind: Strong with gusts
Course: One loop....8.5% Grade Max. Up and down throughout. Country farm roads, but many were repaired since last year.
Road: Smooth Wet Cadence: 86
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 00:38
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:15:26 | 02 miles | 07m 43s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
HR was slightly below the bike data.
Course: Same run route as the first
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? No
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

2014-09-21 7:00 PM

Subject: Lake Country Duathlon
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