Ten Penny Ale Shamrock Duathlon Race Report
In another first, I did my first duathlon today. (5k run, 16mi bike, 5k run) Boy, I really missed the swim as the first leg of the triathlon! I had a great race, paced myself well and finished in my targeted time. (I set realistic expectations this time) Still waiting for the final results but it will be around 2:30. Didn't walk at all (except for water stops) on either 5k.
Met up with my friend Tim who I frequently train with and also got to meet a fellow Endurance Nation teammate. (I was wearing my new EN race gear) Heard a few more comments from random folks like "hey EN".
Maintained about a 10:45 pace on the first 5k. Plenty of shade on the course at 7:30am and felt pretty good. Some hills but managed to keep running. (In case you didn't pick up on it from my previous posts, hills are not my friends) Got into transition and I think I was literally the LAST bike there... Kinda depressing but I was determined to stick to my plan on the bike and pace myself. Hills didn't feel as horrible as they did when I road the course the previous week and finished the bike quicker than I planned and passed people. (That hardly ever happens!) Was dreading the 2nd 5k, especially since it was now about 9:30 and the sun was heating up. I decided the take the water bottle off the bike and carry it with me. Maintained a nice steady pace on the second 5k (although slower than the first 5k, as expected) Felt better than I had expected!
Best part of the race was nearing the finish and seeing Sheri and Kona (new puppy) waiting for me. (Everybody loved Kona and it got her more comfortable with meeting people as she's a little shy.)
Great experience overall. Maybe I'll make this one part of my regular racing schedule. Good prep for Quassy in 2 weeks!
EDIT: OK, official results came out and I'm not feeling quite as good now. Total time: 2:31:50. Dead last after 1st 5k, then moved up 40 spots on the bike, but lost 28 again on the 2nd 5k. I was just racing against myself but man, that hurt... Needless to say, the running needs work.
Detail
Nutrition: 2 Nutrigrain waffles w/ dark chocolate peanut butter about 1.5hrs before race start. 1/2 sugar free Red Bull 45 mins before race and a few more sips in T1. 1 bottle of Accelerade (2 scoops) on the bike + 1 GU at about mile 10. Water only on the run. That was perfect. Will duplicate for Quassy but adding another Accelerade bottle or GU on the bike.
Bike: 1:10:23, AP 136, NP 147, VI 1.08 (too high) IF .927, 1415 ft. gain.