Monday, October 3, 2011

Review of 2011 Duathlon Results and Comparison to Previous Years

Below are my Duathlon results for 2011.  I had a pretty big improvement over 2010, again, when I was recovering from my stress fracture.  In 2010, I took the GW Du and Apple Du "easy" to start off the year.
My run is not back to 2008 form, but my bike, and transition times, have gotten steadily better throughout the years.  This improvement has resulted in my overall pace reducing every year, except 2010.

Now that I have all this data, and plotted much it, I have to decide what to do with it.  I can use it to show improvement, or I can try to devise away to use it to improve my training and racing.

2011 Duathlon Results (Click on image to enlarge)

Below are the trend charts for each portion of the race.  Pace is in fractions of minute/mile, bike speed is in MPH, and transition times are in fractions of a minute.
First chart is Run 1, second chart is Bike, third chart is Run 2, fourth chart is T1 and T2, and the last chart is Average Overall Pace, which, as always, is the total time divided by the distance  I have dropped almost a minute/mi from my overall average pace over the course of 6 years, more than a minute/mi from my first run average pace, and 2 minutes from second run average pace.  In 2006 I averaged 17.5 MPH on road bike with bolt-on aerobars, in 2011 I averaged over 21MPH, on a tri-bike with race wheels.  My T2 now averages under a minute and my T1 time is just over a minute.  I think that my duathlon improvments over the years have been greater than my triathlon improvements.  I started out doing only duathlons in 2006 and I was in horrible shape when I started.  I had a lot of room to improve from 2006

Saturday, October 1, 2011

2011 September Training and Racing Summary

September consisted of the St. Croix Valley Olympic Distance Tri and the Dousman Du.  After the Dousman Du, basically the last two weeks, I started to take it easy.  I did begin to add a little strength work.  The strength work consists of doing some crunches, squats, tricep extensions, bicep curls, and some step ups.  I would add some more strength work and time as the season goes on.

I took Sept 2007 off, 2008 was my biggest year.  Almost every month in 2008 was my biggest month when compared to other years.  This month was a lower month, taking a little time off.  2009 was a high for swimming and biking due to my stress fracture.

Year-to-Year Comparison of September

Totals and Averages Since 2007

Total Since 2007 and YTD Total