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Guelph Lake 2-sprint Duathlon - DuathlonStandard


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Guelph, Ontario
Canada
25C / 77F
Sunny
Total Time = 1h 42m 45s
Overall Rank = 63/173
Age Group = 20-29
Age Group Rank = 7/13
Pre-race routine:

had breakfast when I woke up,drank water on the drive there,got to race about an hour and half early, got a spot in the transition zone, did all the registering and stuff,
Event warmup:

went for a 15 min bike ride up one hill with a few short sprints, went for a short run with a couple strides then did some stretching.
Run
  • 08m 35s
  • 2 kms
  • 04m 17s  min/km
Comments:

Tried to go a little slower on first run this time since last time I went out too fast and wasted time on the bike recovering. Pace was good this time, even tho I wanted to go faster I knew the slower pace would help me in the long run.
What would you do differently?:

nothing really, I was happy with my pace, If I would have gotten in more running before this event I think I would have been a little more confident (knee injured,couldn't run for over a month)
Transition 1
  • 01m 39s
Comments:

good transition, went pretty smooth, could use more practice to make it a little faster and maybe get to event earlier for better spot on rack.
What would you do differently?:

practice transitions more, get better spot
Bike
  • 59m 5s
  • 30 kms
  • 30.47 km/hr
Comments:

I did better then the last time at Guelph and improved my avg. speed by about 1.5km/h over a longer course. Still got passed more then I would like.
What would you do differently?:

although I did ALOT of training on the bike since Guelph 1 I still need more work on the bike, but definantley improving.
Transition 2
  • 01m 39s
Comments:

not bad, not much room on rack to rack my bike
What would you do differently?:

speed it up a little
Run
  • 31m 49s
  • 7 kms
  • 04m 33s  min/km
Comments:

went out a little slower to get my legs used to the run and took some deep breaths to keep the side stiches away, passed people gradually, felt alright but wanted to keep a steady pace so I could finish strong. The course felt longer then 7k but running after biking 30k will do that I guess.Only got passed by 2 people I believe. the last 1km, picked up the pace and sprinted to the finish.
What would you do differently?:

not get injured a month beofre the race so I could practice more.
Post race
Warm down:

drink water and gatorade, some stretching,drink all the free protein and recovery drink samples and some more gatorade. stand under the cold shower (that felt good)

What limited your ability to perform faster:

my knee injury leading up to the race prevented me from doing as much running as I would have liked, I would have been more confident on the run portions if I had more training. I still need more training on the bike.

Event comments:

Awesome race as usual, GREAT volunteers! thank you very much volunteers with out you this race wouldn't exsist!




Last updated: 2007-08-21 12:00 AM
Running
00:08:35 | 02 kms | 04m 17s  min/km
Age Group: 8/13
Overall: 80/173
Performance: Average
Course: hilly course through campground area
Keeping cool Average Drinking Just right
T1
Time: 01:39
Overall: Average
Run with bike? Average
Jump on bike? Good
Getting up to speed and into shoes: Good
Biking
00:59:05 | 30 kms | 30.47 km/hr
Age Group: 9/13
Overall: 98/173
Performance: Average
Wind: Little
Course: rolling course, one larger hill,on public roads that were only blocked in one lane, some traffic holding up cyclist.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:39
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:31:49 | 07 kms | 04m 33s  min/km
Age Group: 7/13
Overall: 50/173
Performance: Average
Course: rolling course with some bigger hills and downhills, an out and back then another out n back
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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: Good
Race evaluation [1-5] 5

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2007-09-02 9:14 AM

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Subject: Guelph Lake 2-sprint Duathlon


2007-09-02 8:49 PM
in reply to: #950126

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Baden
Subject: RE: Guelph Lake 2-sprint Duathlon

Good work on this one... you knew your limitations and you took that into account in your race. I found the run course particularily challenging too... specially with not having enough run training as well.

I looked for fellow BTr's as well... but I only met triing at 44's wife. She was a body marker volunteer. Other then that... didn't see anyone.

Strong race for you... good result... you will get better. Good for you!!

2007-09-02 11:33 PM
in reply to: #950126

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Subject: RE: Guelph Lake 2-sprint Duathlon
Thanks, Yeah I was happy but still need lots of improvement, I know I coulda knocked a minute or two off my run with more training and hopefully can improve my bike but thats gonna take alot more work, maybe I need those LONG rides that you do to up my cycling skills.
2007-09-03 8:04 AM
in reply to: #950490

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Baden
Subject: RE: Guelph Lake 2-sprint Duathlon

newbie13 - 2007-09-03 12:33 AM Thanks, Yeah I was happy but still need lots of improvement, I know I coulda knocked a minute or two off my run with more training and hopefully can improve my bike but thats gonna take alot more work, maybe I need those LONG rides that you do to up my cycling skills.

It does take a lot of work... and time. Yes the long rides do help. They teach you a LOT about pacing, nutrition, and give you strength for the short little rides. I also do a lot of commuting to work. So far this year I'm over 3700 km on the bike and expect to hit 5000 by the time I put the bike on the trainer for the winter.

Keep at it... it will come in time. Your running is amazing... I wish I had that ability.

2007-09-03 9:03 AM
in reply to: #950126

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Subject: RE: Guelph Lake 2-sprint Duathlon
thanks again, maybe we can trade cycling advice for runnning advice sometime.?
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