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Couples Valentines Duathlon - Tradewinds Park - Duathlon


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Coconut Creek, Florida
United States
Multirace
62F / 17C
Sunny
Total Time = 00m
Overall Rank = /
Age Group = Clydesdale
Age Group Rank = 12/12
Pre-race routine:

I ate susho last night as my pre-race meal and that is my official pre-race meal. Otherwise Claudie and I woke up at 4:45 and drove up to coconut creek from miami and picked up our packets and prepared our transition. I felt naked without prepping for the swim i couldn't shake the feeling i was for getting somethin, but i hadn't.
Event warmup:

I drank a lot of water and stretched on the grass.
Run
  • 22m 30s
  • 2 miles
  • 11m 15s  min/mile
Comments:

The pack at the start line went out really quick, and i got caught up in the pace. My first mile was around 10:30 and the second one i slowed down a little. I really felt good on the run and wanted to save some for the bike so i did not push too much. No walking.
What would you do differently?:

I would have drank more water.
Transition 1
  • 02m 9s
Comments:

I have to learn how ot run in my feet and keep the shoes on the bike.
What would you do differently?:

Different technique for transition.
Bike
  • 32m 10s
  • 10 miles
  • 18.65 mile/hr
Comments:

I felt really good on the bike and i knew i would have to recover and get ready for the run while on the bike. I maybe could have pushed a little harder but i would have been spent for the run.
What would you do differently?:

I would have drank ore water. I did not drink that much as it was really cool.
Transition 2
  • 01m 40s
Comments:

I need transition work. Most of my time at this point can be shaved byt training alone, but no reason now to slow my transitions. I may have been able to shave 2:00 off of my total time with really tight transitions
What would you do differently?:

Practice my transitions
Run
  • 23m 49s
  • 2 miles
  • 11m 55s  min/mile
Comments:

When i left T2, i felt like my left thigh was going to lock up, but after around.75 it felt ok. The legs were very tired and i pushed right to my limit, and i felt i paced myself well. I took some accelerade at the 1 mile mark to see if the electrolytes would help the spreness, but probably not enough time to have an effect. Those are the fastest run paces i have ever run and i felt really good (but tired) when i finished. My legs had little or nothing left when i finished
What would you do differently?:

Train more
Post race
Warm down:

I drank a lot of water, and did some squats and a little stretching after i caught my wind back.

What limited your ability to perform faster:

1. 73 extra pounds of fat on my body
2. I have only been running since July so training time
3. Transitions

Event comments:

Grea race and a great time.




Last updated: 2007-02-11 12:00 AM
Running
00:22:30 | 02 miles | 11m 15s  min/mile
Age Group: 0/12
Overall: 0/
Performance: Good
I kept my HR at around 155 the entire time.
Course: An out and back loop all within a park so there was no traffic to speak of.
Keeping cool Good Drinking Not enough
T1
Time: 02:09
Overall: Average
Run with bike? Average
Jump on bike? Average
Getting up to speed and into shoes: Average
Biking
00:32:10 | 10 miles | 18.65 mile/hr
Age Group: 0/12
Overall: 0/
Performance: Good
Kept the HR at 150 the entire time
Wind: Some
Course: A flat 5 mile out and back loop that we completed twice. All in the park so again no traffic. The course had a lot of turns so the wind was really taken out of play.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:40
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
00:23:49 | 02 miles | 11m 55s  min/mile
Age Group: 0/12
Overall: 0/
Performance: Good
Kept HR at 155-160
Course: The same out and back course from the first run
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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

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2007-02-11 12:51 PM

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Veteran
133
10025
Estero, FL
Subject: Couples Valentines Duathlon - Tradewinds Park


2007-02-11 1:24 PM
in reply to: #686840

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Master
2005
2000
South Florida
Subject: RE: Couples Valentines Duathlon - Tradewinds Park
Nice job Owen!  That's a great bike time..and for only running 6 months or so, that's awesome.  you should be proud.  nice to meet you and Claudie.  see at crandon in may!  Congrats.
2007-02-12 7:33 AM
in reply to: #686840

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Expert
1049
100025
Jacksonville, FL
Subject: RE: Couples Valentines Duathlon - Tradewinds Park
Nice race! I have to try that pre-race meal of yours. I don't recall ever seeing that in any of the training articles!!
2007-02-12 10:23 AM
in reply to: #686840

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Extreme Veteran
591
500252525
Miami, FL
Subject: RE: Couples Valentines Duathlon - Tradewinds Park
Nice job Owen!  You flew on the bike!  Wow... and it was pretty windy!  It was so great to meet you and Claudie - I was so happy to meet some local BTers.  I look forward to seeing you guys again at another event soon - or I may just show up the May event on Key Biscayne. 
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