Review of my 2013 Duathlon Results and Past Duathlon Results

Three duathlons this year. Gear West at the beginning and Dousman at the end, and the accidental duathlon in June.  Manitou Sprint Tri turned into a duathlon because of bad weather.  It was probably some of the worst weather I have ever raced in.  The runs felt pretty good, but the bike was horrible.  Battering wind and rain.  Just bad. 
Gear West went ok.  It rained horribly before, and the start was delayed.  My run was slower than previous years, but I am not sure the distance was totally correct.  My GPS had me running a little further than the stated distance.  The course has changed around a little bit the last couple of years.  I did like the course this year.  Bike course was the same as always, and my time was pretty close to years past.  No big breakthrough.  Dousman was a little faster than last year.  I was happy with my race that day.  I would say that my performance this year is pretty average.

Below are my results from this year's races.  Click to enlarge

Below are the charts that compare my year-to-year average duathlon results.  Below the charts is a table of the data.  All pace is in fractions of a minute.  2006-2008, I show improvement in all fronts.  After my injury in 2009, there is a spike in 2010 as I come back from injury.  Basically, last four seasons I am up and down.  I think my times at Manitou Sprint dragged me down on the bike, and my slow runs at GW Du dragged me down on my runs for this year.  For some reason, my T1 average time was much better.  In the end, I was a little slower than my average this year, but around the average.  Again, nothing spectacular, but I did it.
I plan on doing GW Du and Dousman in 2014.  I think I need to do more bike\run and run\bike speed bricks to improve my performance.  GW is always a tough Du.  It is a tough cross country like run course, coupled with a fairly tough bike.  This off season I hope to do more run strength work to prepare for that, and for better running in 2014.

Average First Run Pace Year-to-Year (Lower Pace is Faster\Better)

Average T1 and T2 Times from Year-to-Year

Average Bike Speed from Year-to-Year (Higher is better)

Average Second Run Pace Year-to-Year (Lower Pace is Faster\Better)

Average Overall Pace Year-to-Year (Lower Pace is Faster\Better)

Chart of Averages

 

Review of my 2012 Duathlon Results and Comparison to Previous Years

Not much to review this year.  Two duathlons, Gear West at the beginning and Dousman at the end.  Usually, these are the two Dus that start and finish the year.  Typically, I have one or two more in between.  Not this year, just triathlons in between.

My shining moments were, my fastest Gear West Duathlon and my ability to have a very good Dousman race after such a horrible race at St. Croix Valley.   At the GW Du I was able to have my fasest second run ever there.  I have done the Gear West Du 6 times, and it kicked off my foray into duathlons and triathlons in 2006.  It is amazing for me to see how much I have improved since then.  Especially my bike speed.

Below are my results from both races.  Click to enlarge

Below are the charts that compare my year-to-year average duathlon results.  Below the charts is a table of the data.  All pace is in fractions of a minute.  2006-2008, I show improvement in all fronts.  After my injury in 2009, there is a spike in 2010 as I come back from injury.  Basically, last three seasons I am up and down.  My average T1 time this year is a little off, I think it has to do with the timing issue that occurred at the Dousman Du.  My average overall pace and average second run in 2012 are improved over previous years, but it is also an average of two races.
One of the more interesting data points is my bike speed.  My average bike speed has been the same for the last 3 seasons, 21.3MPH.

Average First Run Pace Year-to-Year (Lower Pace is Faster/Better

Average T1 and T2 Time Year-to-Year (Lower Time is Faster/Better)

Average Bike Speed Year-to-Year (Higher Speed is Faster/Better)

Average Second Run Pace Year-to-Year (Lower Pace is Faster/Better)

Average Overall Pace Year-to-Year (Lower Pace is Faster/Better)

Table of Average Data

 

2010 Duathlon Summary and Duathlon History

Below is my summary for the 2010 duathlon season.  It started off slow, due to recovery from my injury, and ended up pretty fast.  I am pleased with my duathlon results for this year.  2008 was my fastest season overall, my fastest bike splits were this year.  Duathlon is where is started in 2006.  In 2006 I did them on a Lemond Sarthe road bike with bolt on aerobars.  As you can see from my times in 2006 I was really slow.

Duathlon is tricky for me, as I think it is for a lot of people.  I think that everyone wants to go out and run that first run hard, but doing that can kill you for the bike and second run.  I went to a duathlon clinic held at Gear West earlier this year, where cutting back on the first run was recommended and discussed, and it makes sense, but it is hard to do.  I think it takes a lot of discipline to temper that first run.  I don't have that yet.

In 2011 I plan on doing the same four duathlons I did this year.
Click on images below to expand

2010 Duathlon Results Summary  (Average of 4 Duathlons)

Average Run Pace - 8:02 min/mi (Average Distance - 2.55mi)

T1 Average - 1:10

Average Bike Pace - 21.3MPH (Average Distance - 18.1mi)

T2 Average - 1:20

Average Run Pace - 8:38 min/mi (Average Distance - 2.65mi)

Average Overall Pace (Total Time/Total Mileage) - 4:12 min/mi (Average Total Distance - 23.3mi)

Average Overall Finish - 108/386

Average AG Finish - 19/43

2009 Duathlon Season Results (Injured Season)

2008 Duathlon Season Results

2007 Duathlon Season Results (First season coached, first season also doing triathlon)

2006 Duathlon Season Results (First season doing multi-sport, did all race on road bike)