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what i learned about duathlons (longish): ride report(7 posts)

what i learned about duathlons (longish): ride reportJs Haiku Shop
Oct 29, 2001 11:09 AM

for 2 mile run, 15 mile bike, 2 mile run course:

1 hour 24 minutes 25 seconds, less than 1m 45s total time in transition. competed clydesdale, finished third in that class, though they only counted the first clyde finisher (?).

ride description, per organizers:

The duathlon course consists of a 2 mile run, a 15 mile bike, and a 2 mile run. Both of the runs are the same, mostly flat with a slight half-mile climb to the turnaround. The bike course is rolling hills (see elevation map below).

ride report:

first leg, 2 mile run:

run time 16:03, averaged 8 minute miles

watched everybody pass me, including pre-pubescent girls and geriatric women. glad for the turnaround point (out-and-back run), whole second mile thought about transition. stayed within myself, felt i could have gone a little faster, held back for fear of being spent halfway through the bike and walking the last leg. finished strong, reserved, fully charged.

second leg, 15 mile road ride:

ride time 49:15, 14.83 miles on the computer, average 18.0 mph.

thought about LFR's advice re: watching heart rate and not pushing the envelope too far. that didn't last long. geez, do i love passing tri-guys on $4k bikes. on your left! i might have eeked out a little more speed and really attacked those little hills, but still i kept a little reserve for the last 2 mile run. took a gel getting on the bike, drank a bottle of gatorade and half a bottle of water, then a gel 10 minutes before getting off the bike.

third/last leg, 2 mile run

run time 17:00, averaged 8.5 minute miles

took my time getting out of transition, let the other guys off the bike at the same time run past me while i talked to my legs. took about thirty seconds to come to an agreement with the stumps, then picked up a trot, jog, run, finally started shadowing this guy and kept up pretty well 'til the halfway point. then, it's run back to the start over a small rise, pass the transition point, 'round a landmark and to the finish. going up the small rise was the only time i considered walking.


* wow, nobody gets to these things 'til the last ten or fifteen minutes, then they gripe about getting a good spot in transition.

* not a runner, i pulled back a fair amount of time on the bike. my goal was to finish around 1:30 total time at 9-10 minute miles on the run and around 17 mph on the bike.

* i've never seen an elevation profile for hills that peak at 140 feet of "climbing". hmmm...

* those pro/team tri guys are pretty fast on the bike!

* those pro-looking tri geeks suck on the bike

* pre-pubescent girls are pretty fast on the bike! d'oh!

centuries and longer rides have changed me at the core. though i've run less than five times since february, and wasn't nearing 8 minute miles on a treadmill at that time, somehow i was able to turn off my head and run faster than my best 5k times around 15 miles of brisk cycling. perhaps i'm learning to suffer. whatever, it was a blast, and i enjoyed it immensely. my quads sure hurt today.

You have my respectMcAndrus
Oct 29, 2001 11:49 AM
Only once have I tried to run soon after getting off of a bike. After a century ride, a friend and I were going to a nearby bar for a beer. In our tennis shoes we tried to sprint across a busy 6-lane street.

We looked more like a couple of crabs scuttling than humans running.

I can only imagine the distress of trying to really run.
Yup!!! Nothing worse than...APG
Oct 29, 2001 12:07 PM
...a fifty year old woman with cottage cheese thighs blaze past you on the bike!!! That's what happened at my first triathlon. Now I'm hooked and hoping that by fifty, I'll be the fifty year old woman with cottage cheese thighs blazing past some 22 year old girl!!!

Good luck!!!

see, I told you...lonefrontranger
Oct 30, 2001 10:19 AM
You'd pass a jillion people on the bike.

Here's another tip for your next time through: As a bike racer I learned early on how to ride efficiently and preserve as much speed as possible in all situations - you get dropped on the first corner or hill otherwise. My favorite part of the slightly rolling bike leg I did: the ability to finesse it through a long section of "momentum rollers". I'm a sprinter and a stocky one to boot, so on these I use my weight to charge downhill, then use my power to sprint out in the big ring, *up*shifting as I get out of the saddle. At the bottom is a log jam of tri-geeks dumping a thousand gears and all their forward mo to granny out. I passed them 10 at a time in these sections.

Great job, BTW. You shattered your goal time, didn't you? It sounds like you have the "right stuff" to be a competitive cyclist - you rise above your ability through competition and enjoy the challenge.

You're one step closer to understanding why nuts like me pay good money to run (stagger, really) around in mud and sleet wearing a fully functional bicycle.
i'm already begging [*BEGGING*] for...Js Haiku Shop
Oct 30, 2001 12:16 PM
a single speed and a tri-type bike (comfortable, time trial setup, cf or ti, for loooong rides), to NO avail. boss, er, wife won't hear of it. funny if i go home with a cross bike on the list. you could probably hear her reaction from your neck of the woods.

yep, my goal was to keep within 1:30, more realistically not to exceed the category time for male 25-29 from last year, where the fastest posted time was 1:05:42 and the slowest 1:32:51. this is keeping in mind that certainly not everyone turned in their time, as was the case in this year's event. so, with a goal of about 1:33, i rode about as expected and busted my ass on the runs, where i averaged 30 to 90 seconds faster average speeds than i expected.

the aftermath, i haven't had sore legs and midsection (abs, etc.) like this since...i can't remember. it sure was fun getting there, though.

your advice about the towel worked well! otherwise, i was there an hour-ish early to observe, get registered, get my stuff arranged in transition, warm up a little, you know. when i put my bike on the rack pre-event, there were less than a dozen others in transition, and the racks were FULL when it started. this was very interesting. i pretty well had my pick of transition spots.

something i'll have to remember for next time: instead of taking my stuff to transition in a pack, laying it all out, and taking the pack back to the car (duh!), i'll leave my bag at transition so i can pack it all up and carry it back to the car like a sane person post-race. wasn't the sharpest one there, prolly nerves. your advice about staying calm and taking my time in the run-to-bike transition and bike-to-run transition was right on, but then again, i rarely get rushed or panicked about anything, actually have a reputation for taking things in stride (no pun intended) and dealing with them using a cool head.

thanks again for your help on this, LFR. i was happy to have lots of good advice, but friday afternoon before leaving work, i specifically printed your reponse and took it home to re-read it before the event. you've ruined me.

elevation chart?Dog
Oct 30, 2001 2:08 PM
Yes, what are those blips on that elevation chart, potholes? That's "climbing?" Pretty hilarious. Good job, by the way. I couldn't run a block if my life depended upon it right now.
elevation chart?Js Haiku Shop
Oct 30, 2001 2:16 PM
it's three hills, really. the ones at the beginning and end of the chart good, steep ones, the kind that take all of 40 seconds to climb. since it's an out & back, they're the same ones. the one in the middle is less steep but longer, maybe 3/4 mile of uphill.

yep, an elevation profile for this ride is pretty much useless. but, then again, if you've never ridden beyond these parts, they are THE hills. i live pretty close (<5 miles) from this piece of road, and like to include it in weeknight rides when it's light outside...