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Cary Long Course Duathlon (USAT LC DU Nationals) - Duathlon

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Cary, North Carolina
United States
FS Series
60F / 16C
Total Time = 2h 45m
Overall Rank = 118/234
Age Group = 25-29
Age Group Rank = 11/12
Pre-race routine:

Got up early, had oatmeal and chocolate milk. Was out the door by 5:30
Event warmup:

Did a chill warm up. Got set up in transition and since there were nice indoor bathrooms I did my run warm up back and forth from the bathroom. Did a few sprints and then my wife and daughter arrived so I chatted with them until the start.
  • 37m 34s
  • 5 miles
  • 07m 31s  min/mile

I avoided the normal sprint start but I still went faster than I planned. I watched the group run away from me but I knew I'd make up ground the rest of the race with my bike and then with everyone that blows up on the run.
Transition 1
  • 00m 44s

Not my best transition. My bike shoes' velcro stuck to my transition bag so that cost me a few seconds. other than that, a great transition.
  • 1h 23m 56s
  • 30 miles
  • 21.45 mile/hr

Bike course was really crowded, especially with the short course racers. There was a lot of drafting going on. I had trouble passing people because of so much drafting and riding 3 wide. The fest half lap was ridiculous, but then the race moto came up and would sit on the back of a pack and things would clear out. I ended up hopping groups with the moto as it would clear the group and allow me to pass. I was a bit below my goal power, but I still did alright time wise. I think it was because I had so much sitting up there at the beginning. Once I got our of the pack I was able to settle into my rhythm.
Transition 2
  • 00m 40s
  • 42m 5s
  • 5 miles
  • 08m 25s  min/mile

Run went well. had a bit of cramping at the start, but I took a bottle with me and drank a bunch on the first half so that alleviated quickly. I was able to finish strong and was rite on ace with this run so I was happy with it!
Post race
Warm down:

Just sat down and took it all in... drank a lot!

What limited your ability to perform faster:

Drinking enough on the bike. I need to make up for the first run and keep even on the bike so I can survive the second run.

Event comments:

Overall this is a good race. It is well organized from a course and racer standpoint, but horrible for spectators. Traffic is a problem and there are not many good places for photos. There also wasn't an official race photographer which is stupid since FS is one of the biggest organizers in the region and this was a national championship race. Every race I've done with FS has been executed well, but interacting with organizers before and after always leaves a bad taste in my mouth.

Last updated: 2015-04-10 12:00 AM
00:37:34 | 05 miles | 07m 31s  min/mile
Age Group: 12/12
Overall: 139/234
Performance: Good
Course: Out and back course. Basically 2.5mi downhill and then 2.5mi back up
Keeping cool Average Drinking Not enough
Time: 00:44
Overall: Average
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Good
01:23:56 | 30 miles | 21.45 mile/hr
Age Group: 7/12
Overall: 93/234
Performance: Good
Wind: Little
Course: Two lap course
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 00:40
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:42:05 | 05 miles | 08m 25s  min/mile
Age Group: 11/12
Overall: 114/234
Performance: Good
Course: Out and back course. Basically 2.5mi downhill and then 2.5mi back up
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 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: Average
Race evaluation [1-5] 4

2016-05-17 8:21 AM

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Subject: Cary Long Course Duathlon (USAT LC DU Nationals)
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