4 mile run - 30 mile bike - 4 mile run
GOALS:
* Get in a good effort
* Get a guage for bike fitness
* Win
ACTUAL TIMES:
Overall Place/Time: 1st / 2:01:47
1st Run Place: 1st / 22:23
Bike Place: 1st / 1:14:54
2nd Run Place: 1st / 23:23
Overall Ave HR: 175 bpm
Full Results
RUN 1:
My goal for the first run was to keep things under control and get a decent lead on the cyclists so I would be out of sight. My LT on the run is around 180 bpm so I wanted to keep things in the low to mid 170s. At McAlpine that would have been around mid to upper 5:20s but this course had a couple of hills and was a bit sloppy due to the rain so it ended up being 10-15s slower than that. I took the first mile out feeling comfortable in 5:10 but my HR saw 180 bpm at times so I backed it off a little after putting a few seconds on Haas and opening up a gap on g-man and Olson. I felt comfortable and smooth throughout the first run and came into T1 w/ a 10s lead on Haas and 1:25 on g-man.
SPLITS:
5:10 (172 ave)
5:34 (176 ave)
5:32 (177 ave)
5:48 (176 ave)
BIKE:
I took my time in transition and Haas ended up catching me out of the WWC parking lot. I eased into the ride and was glad that I was warm wearing only a long sleeve, jersey, shorts, & socks. The body temp rises quite a bit on the run....nice thing about duathlon. I rode my pace for the first 12 miles with Haas locked in on me and between 12 miles and 17 miles we swapped the lead a couple of times going up and down hills. The course was quite hilly which helped me out because I have only ridden the aero position two times so far this year. My lower back started to get weak and tight so it helped to sit up on the hills and stretch it out. At 17 miles I put in a little effort over the top of a climb and when I looked back Haas was a ways back so I decided to apply some pressure to get out of sight. I kept it going until I got to T2 and was surprised that neither g-man or Olson caught me on the bike. I was pretty certain they would outsplit me by a couple of minutes. Surprisingly though I ended up outsplitting them by 2:30+ mins. I guess my bike fitness is better than I thought right now.
RUN 2:
I didn't realize how cold my feet and calves were until I slipped on my running shoes again and took my first step. They were frozen and I was worried that my right calf was going to cramp at any moment. I took the 2nd run more conservative since I knew I had a good lead and was concerned about cramping. The course was pretty sloppy by this point as well so there was no need to push things. It was nice to be able to watch the rest of the race unfold and cheer on the rest of the CLT guys. Everyone did well for how early it is in the season.
SPLITS:
5:47 (163 ave)
5:48 (168 ave)
5:39 (170 ave)
6:00 (170 ave) includes finish (+10s)
SUMMARY:
* My run base is good right now and my bike fitness is better than I thought for this time of year.
* This was my first test for the lower back on the bike and it looks like I still have some work to do.