Gear West Duathlon 2015 Race Report

After years of bad weather, cold and rain, cold and\or rain, last year was nearly perfect, this year, not so much.  Back came the rain, and the wind.  Constant wind, with gusting.  Course was muddy, not as muddy as 3 years ago.  Wind on bike was tough.  Very tough.

Gear West Du is my first MN race of the year, as it has been since I started doing St. Anthony's Triathlon in 2008, in FL.  Gear West was my first multi-sport race in 2006, since then I have done it every year, except 2009 when I had a stress fracture and volunteered.  As always, the race is well setup, and registration is fast and easy.  Plenty of room in transition.  No issues.  Now run by Final Stretch instead of Gear West, still has the Gear West name.
 
I had my usual breakfast, OJ, yogurt with fruit and granola, and a banana.  Then coffee, water, and donut (2) on the way.  Had some water and Gatorade while waiting for the start.

Because of weather, wind, and on and off rain before start, I did not warm up on bike. I did do a little bit of warm up run before the start. 
I have said it before, and will say it again, this is probably one of the most challenging races around, even when the weather is nice.  The run is tough, pavement, grass, dirt, woodchip, packed gravel.  There is every surface to run on and a variety of hills.  Even with this year's smaller field, the race is still very competitive. 

I would say I had a decent race, for me, not a great race.  About 3 minutes off last year, but not my worst.  I thought my time would have been better.  It was painful, but the pain on the run and bike was "good" pain.  I actually thought I was faster than last year.
The final run is always, always painful.  I think that is the case with any duathlon, but this one even more so.  It is basically the same run as the first.  Out of transition it is flat and then a little downhill, then it is hills, grass, and trails, and pain.  Typically, I get passed at or near the finish, because I don't think it is worth my while to sprint to the finish.  I just keep the same pace.  I got passed by two guys about, probably, less than a quarter mile from finish, and another guy was gaining.  I did push it a little at the end, the finish is on an uphill, so as not to get passed right at the finish.  Not that it matters that much to me, because I finish far enough back, but getting passed by three people near the finish is a little silly.  I shouldn't let that happen.

On last year's post I said I would continue to do this race until I cannot.  That statement still holds true.

Below some pictures, are the all my previous results.

2015 Results
Run (2.8mi) - 24:12 (8:39/mi)
T1 - 0:59
Bike (16.6mi) - 48:22 (20.03MPH)
T2 - 0:45
Run (2.8mi) - 24:42 (8:50/mi)
Total - 1:38:57
Overall - 44/110
AG - 8/12
Pace - 4:28

2014 Results
Run (2.8mi) - 23:20 (8:19/mi)
T1 - 0:57
Bike (16.6mi) - 47:43 (20.9MPH)
T2 - 0:41
Run (2.8mi) - 24:03 (8:35/mi)
Total - 1:36:42
Overall - 72/181
AG - 9/20
Pace - 4:22

2013 Results
Run (2.8mi) - 24:17 (8:41min/mi)
T1 - 1:34
Bike (16.6mi) - 48:07 (20.7MPH)
T2 - 0:51
Run (2.8mi) - 25:30  (9:07min/mi)
Total - 1:40:19
Overall - 107/249
AG - 20/31
Pace - 4:31

2012 Results
Run (2.8mi) - 22:18 (7:53min/mi)
T1 - 1:21
Bike (17mi) - 48:53 (20.9MPH)
T2 - 0:51
Run (2.5mi) - 20:16 (8:05min/mi)
Total - 1:33:42
Overall - 99/263
AG - 16/27
Pace - 4:12
Convert first run to 3.1 miles to compare to 2006 - 2008, and 2010 and total time = 1:36:04, which is 1:18 faster than 2011 and 2:20 faster than 2008, previous fastest.

2011 Results
Run (2.8mi) - 22:33 (7:59min/mi)
T1 - 1:12
Bike (17mi) - 48:52 (20.9MPH)
T2 - 1:06
Run (2.5mi) - 21:16 (8:29min/mi)
Total - 1:34:58
Overall - 129/321
AG - 14/31
Pace - 4:16

2010 Results - Taking it slow due to recovery from stress fracture
Run (3.1mi) - 27:57 (9:19min/mi)
T1 - 1:15
Bike (17mi) - 48:41 (21MPH)
T2 - 1:47
Run (2.5mi) - 25:42 (9:42min/mi)
Total - 1:45:19
Overall - 200/380
AG - 38/63
Pace - 4:40

2009 I volunteered, did not race due to stress fracture

2008 Results
Run (3.1mi) - 23:58 (7:44min/mi)
T1 - 1:15
Bike (17mi) - 49:40 (20.5MPH)
T2 - 1:16
Run (2.5mi) - 22:17 (8:54min/mi)
Total - 1:38:24
Overall - 151/410
AG - 26/44
Pace - 4:22

2007 Results
Run (3.1mi) - 24:29 (7:54min/mi)
T1 - 1:42
Bike (17mi) - 53:56 (19MPH)
T2 - 1:29
Run (2.5mi) - 23:15 (9:18min/mi)
Total - 1:44:29
Overall - 201/342
AG - 39/45
Pace - 4:38

2006 Results-First Duathlon Ever
Run (3.1mi) - 27:49 (8:58min/mi)
T1 - 3:18
Bike (17mi) - 1:00:37 (16.8MPH) - Road bike with clip-on aerobars
T2 - 2:25
Run (2.5mi) - 26:59 (10:47min/mi)
Total - 2:01:08
Overall - 315/353
AG - 43/44
Pace - 5:23

2015 Tentative Race Schedule

Here is my tentative 2015 race schedule.  Traithlon, duathlon, TT, and running, as far as I know. 
A bit less than previous years.  More on that later......
This will be my 10th season of multi-sport.  2006 was duathlon only.
Getting this out a little later than usual...so there are comments about what I have already done, changes, etc.

4/26/2015 - St. Anthony's Triathlon (St. Petersburg, FL), it will be my 8th year in a row starting the race, if I finish, it will be my 7th year finishing.  I didn't finish in 2009 because of a stress fracture.  Done, race report coming out later this month.  Didn't go as well as I would have liked, but.......see below.

5/17/2015 - Gear West Duathlon (Orono, MN), this will be my 9th year doing this race, it would have been my 10th, except in 2009 I had to volunteer because of a stress fracture.  So, I have been at the race for 10 years in a row.  Tough Du.

6/7/2015 - Buffalo Triathlon (Buffalo, MN), this will be my second year in a row at this race, doing the Olympic distance.  I did the sprint in 2007.  Last year I had a good race here.

6/20/2015 - Lake Minnetonka (Minnetonka, MN), this is will be my 4th year at this race.  Fast race.

6/21/2015 - Manitou Sprint Triathlon (White Bear Lake, MN), may or may not do this race.  Might be last minute decision.

6/28/2015 - Lake Waconia Triathlon (Waconia, MN), this will be my 7th year at this race.  Always challenging.  Tough run course.

7/11/2015 - GraniteMan Clearwater (Clearwater, MN), I have done the Sprint.  This year there is a Sprint and Oly, my plan is to do the Oly.

8/8/2015 - USAT AG Nationals (Milwaukee, WI) or Graniteman Big Lake (Big Lake, MN),  this was an "or" for two reasons.  One, I had to qualify.  I didn't qualify at Maple Grove last year, I think I missed it by one spot.  So, I had to qualify at St. Anthony's this year.  My race was not as good as last year, tough day (more in race report), so I thought I would not make it.  Today, May 8th (my birthday), I got an email from USAT and I (surprise) qualified.  So, now I talk to Jackie and if all is cool I will probably go again, for the second year in a row.  Otherwise, Big Lake Oly.

8/16/2015 - Lake Marion Sprint (Lake Marion, MN), I have done the Sprint two years in a row, both years I have placed in my AG.  This year I might do the Oly instead.  Sprint is a tough run course, Oly is two loops of the Sprint course..

8/22/2015 - Maple Grove Triathlon (Maple Grove, MN), this will be my 6th year in a row at this always challenging race.  Last year was my fastest year at this race.  Last year was also some of the best weather.  Tough course, when hot and humid it is even tougher.

9/5/2015 - St. Croix Valley Olympic (Hudson, WI), 4 years I have done the Oly, and one year the Sprint.  Last year I missed it for the first time in 5 years.  Would like to do it again this year.  Bike course is fairly challenging.  Run is challenging, some steep runs, some long hills, can be tough in heat in humidity.  Had one of my worst times at Oly distance on this course.

I plan on doing all the Tuesday Night Time Trials, or as many as possible.  I did the first one last Tuesday on a slightly modified course in fairly windy weather.  My time was ok.  I would like to have been a bit faster.

On 3/22, I did the Irish Run St. Paul 8k.  It was my 6th year doing this race.  It is always on Summit Ave, but they have changed the course slightly over the years.  I wrote about it in my March report.  It went well.

I think I am doing a charity 5K on May 30th.  Cody's Dash for Down Syndrome.  I might walk it with my wife, might run it, see what happens.

So, that is the plan for 2015.  See how it all turns out. 
 

2014 Gear West Duathlon Race Report

After years of bad weather, cold and rain, cold and\or rain, this year was nearly perfect.  Some wind, can't complain, and sunny, and not cold.  Gear West Du is my first MN race of the year, as it has been since I started doing St. Anthony's Triathlon in 2008, in FL.  Gear West was my first multi-sport race in 2006, since then I have done it every year, except 2009 when I had a stress fracture and volunteered.  As always, the race is well setup, and registration is fast and easy.  Plenty of room in transition.  No issues. 
I had my usual breakfast, OJ, yogurt with fruit and granola, and a banana.  Then coffee, water, and donut on the way.  Had some water and Gatorade while waiting for the start.
Did a brief warm-up on the bike, just to get a feel for everything. 
I have said it before, and will say it again, this is probably one of the most challenging races around, even when the weather is nice.  The run is tough, pavement, grass, dirt, woodchip, packed gravel.  There is every surface to run on and very little of the run is flat.  Even with this year's smaller field, the race is still very competitive. 
I would say I had a pretty good race, not a great race.  Better than last year, but not my best.  I think the weather helped and I think I am in better shape than last year.  I thought I was a little faster on the first run, but with this race it is hard to judge.  The bike felt pretty good.  With good weather and wind that was not too bad.  When biking straight north, or nearly straight north, it felt like a pretty tough headwind, especially the last bit coming into transition.
The final run is always, always painful.  I think that is the case with any duathlon, but this one even more so.  It is basically the same run as the first.  Out of transition it is flat and then a little downhill, then it is hills, grass, and trails, and pain. 
Below are pictures I took, pictures Drew (works at Gear West) got of me, and then below the pictures are my results for this year and the previous years.
I will continue to do this race until I cannot.  That is really all I have to say about my future doing this race.

2014 Results
Run (2.8mi) - 23:20 (8:19/mi)
T1 - 0:57
Bike (16.6mi) - 47:43 (20.9MPH)
T2 - 0:41
Run (2.8mi) - 24:03 (8:35/mi)
Total - 1:36:42
Overall - 72/181
AG - 9/20
Pace - 4:22

2013 Results
Run (2.8mi) - 24:17 (8:41min/mi)
T1 - 1:34
Bike (16.6mi) - 48:07 (20.7MPH)
T2 - 0:51
Run (2.8mi) - 25:30  (9:07min/mi)
Total - 1:40:19
Overall - 107/249
AG - 20/31
Pace - 4:31

2012 Results
Run (2.8mi) - 22:18 (7:53min/mi)
T1 - 1:21
Bike (17mi) - 48:53 (20.9MPH)
T2 - 0:51
Run (2.5mi) - 20:16 (8:05min/mi)
Total - 1:33:42
Overall - 99/263
AG - 16/27
Pace - 4:12
Convert first run to 3.1 miles to compare to 2006 - 2008, and 2010 and total time = 1:36:04, which is 1:18 faster than 2011 and 2:20 faster than 2008, previous fastest.

2011 Results
Run (2.8mi) - 22:33 (7:59min/mi)
T1 - 1:12
Bike (17mi) - 48:52 (20.9MPH)
T2 - 1:06
Run (2.5mi) - 21:16 (8:29min/mi)
Total - 1:34:58
Overall - 129/321
AG - 14/31
Pace - 4:16

2010 Results - Taking it slow due to recovery from stress fracture
Run (3.1mi) - 27:57 (9:19min/mi)
T1 - 1:15
Bike (17mi) - 48:41 (21MPH)
T2 - 1:47
Run (2.5mi) - 25:42 (9:42min/mi)
Total - 1:45:19
Overall - 200/380
AG - 38/63
Pace - 4:40

2009 I volunteered, did not race due to stress fracture

2008 Results
Run (3.1mi) - 23:58 (7:44min/mi)
T1 - 1:15
Bike (17mi) - 49:40 (20.5MPH)
T2 - 1:16
Run (2.5mi) - 22:17 (8:54min/mi)
Total - 1:38:24
Overall - 151/410
AG - 26/44
Pace - 4:22

2007 Results
Run (3.1mi) - 24:29 (7:54min/mi)
T1 - 1:42
Bike (17mi) - 53:56 (19MPH)
T2 - 1:29
Run (2.5mi) - 23:15 (9:18min/mi)
Total - 1:44:29
Overall - 201/342
AG - 39/45
Pace - 4:38

2006 Results-First Duathlon Ever
Run (3.1mi) - 27:49 (8:58min/mi)
T1 - 3:18
Bike (17mi) - 1:00:37 (16.8MPH) - Road bike with clip-on aerobars
T2 - 2:25
Run (2.5mi) - 26:59 (10:47min/mi)
Total - 2:01:08
Overall - 315/353
AG - 43/44
Pace - 5:23

2013 Gear West Duathlon Results

To get to the Gear West Duathlon I have to go west. I live in South Minneapolis and the race is in Orono.  The sky in the west looked pretty grey and gloomy.  As I was driving, I could see lightning and hear thunder.  When I got a couple minutes from the race site, it started to pour, in sheets.  It was raining so hard it was difficult to see.  This was about 6:30AM. 
I parked and waited a few minutes for the rain to back off, then grabbed an umbrella, and walked over to the packet pick-up.  The walk took longer than pick-up.  I walked back to the car, organized some of my gear, and drove to another parking lot, on the other side of transition.  Transition had been moved from the previous years.  I the site of the race consists of the Orono elementary, middle, and high school.  I think it is all three schools and there are multiple parking lots.  For years, the transition was in the southern parking lot. This year it was moved to the middle, slightly more north, parking lot.  I think I like this setup better than the previous.  Anyway, the rain ended by 7:45AM, and they delayed the start until 8:15AM.  Race was supposed to start at 8AM.  I basically talked to people and putz around until the race started.  Did a little warmup run.
The run is a combination of pavement, grass, running on portion of an old track, and dirt path (in most years mud).  It is a basic high school cross country course.  Lot of ups and downs, one particularly steep hill.  My watch said I did the first mile, of the first loop, in about 7 minutes, which means the other 1.8 miles, the harder part of the course, I did much slower. 
You run the same course twice.  The run can be something of a demoralizer in this race, in my opinion.  It can be very sapping, especially on a wet course.  I did not feel terrible, but not great, I did not have my fastest day out there on the first, or second run.  On the second run I did almost lose my right shoe.  Slipped off heal, still had front of foot in it,  I tried to run and slip my heal back in, but eventually had to stop and fix it, before I got to the really muddy stuff. 
I gave it the run, and the whole race, my best effort, which is the best I can do.
I got out on the bike and felt pretty good, my time is a little slower than the last few years, but not much.  It took a few miles to feel comfortable on the bike, once I did it started to feel pretty good.  The race was pretty well spread out, so there was not a lot of traffic from other bikers.
My wife got me a Road ID bracelet for my BDay.  This is the first time I wore it for a race and I learned I need to put my watch on the other arm, or Road ID on other arm, or if on the same arm, the bracelet has to go in front of the watch.  If the watch is in front of the bracelet and I bend my wrist, I can stop the GPS\stopwatch on my watch.  I found this out on the bike, when I bent my wrist slightly to look at my watch when in the aero position.

Below are some pics, nothing too exciting.  Some pics of my mud covered legs.

This is always a nice race at the beginning of the year in MN.  It is well run, there are people race, volunteering, and spectating that I know.  Going to a race where there are people you know, and like, and a race that is fun and well done, makes for a good day, even if you don't have your best race.
It is hard to compare year-to-year, at least in terms of the run.  The run course varies from year-to-year, and in this race the run is the hardest part.  Not that the bike is easy, it has a decent amount of climbs on it, but it is the same bike course every year.  My bike has been consistent since 2008.  My run has been all over the place, partly due to the course, partly due to the weather, and partly due to my condition this early in the year.  Based on how I was running up to this point, I expected to be faster today, but there are a number of variables that could contribute to my slower than expected run.  Even though my run was slower than I would have liked, I am still happy with my results.

2013 Results
Run (2.8mi) - 24:17 (8:41min/mi)
T1 - 1:34
Bike (17mi) - 48:07 (20.7MPH)
T2 - 0:51
Run (2.8mi) - 25:30  (9:07min/mi)
Total - 1:40:19
Overall - 107/249
AG - 20/31
Pace - 4:31

2012 Results
Run (2.8mi) - 22:18 (7:53min/mi)
T1 - 1:21
Bike (17mi) - 48:53 (20.9MPH)
T2 - 0:51
Run (2.5mi) - 20:16 (8:05min/mi)
Total - 1:33:42
Overall - 99/263
AG - 16/27
Pace - 4:12
Convert first run to 3.1 miles to compare to 2006 - 2008, and 2010 and total time = 1:36:04, which is 1:18 faster than 2011 and 2:20 faster than 2008, previous fastest.

2011 Results
Run (2.8mi) - 22:33 (7:59min/mi)
T1 - 1:12
Bike (17mi) - 48:52 (20.9MPH)
T2 - 1:06
Run (2.5mi) - 21:16 (8:29min/mi)
Total - 1:34:58
Overall - 129/321
AG - 14/31
Pace - 4:16

2010 Results - Taking it slow due to recovery from stress fracture
Run (3.1mi) - 27:57 (9:19min/mi)
T1 - 1:15
Bike (17mi) - 48:41 (21MPH)
T2 - 1:47
Run (2.5mi) - 25:42 (9:42min/mi)
Total - 1:45:19
Overall - 200/380
AG - 38/63
Pace - 4:40

2009 I volunteered, did not race due to stress fracture

2008 Results
Run (3.1mi) - 23:58 (7:44min/mi)
T1 - 1:15
Bike (17mi) - 49:40 (20.5MPH)
T2 - 1:16
Run (2.5mi) - 22:17 (8:54min/mi)
Total - 1:38:24
Overall - 151/410
AG - 26/44
Pace - 4:22

2007 Results
Run (3.1mi) - 24:29 (7:54min/mi)
T1 - 1:42
Bike (17mi) - 53:56 (19MPH)
T2 - 1:29
Run (2.5mi) - 23:15 (9:18min/mi)
Total - 1:44:29
Overall - 201/342
AG - 39/45
Pace - 4:38

2006 Results-First Duathlon Ever
Run (3.1mi) - 27:49 (8:58min/mi)
T1 - 3:18
Bike (17mi) - 1:00:37 (16.8MPH) - Road bike with clip-on aerobars
T2 - 2:25
Run (2.5mi) - 26:59 (10:47min/mi)
Total - 2:01:08
Overall - 315/353
AG - 43/44
Pace - 5:23

Gear West Duathlon 2010 - First Du of the Year

I will cut to the chase and post my results. Then I will discuss the day. Aside from the humidity, it was a great day.

Run 1 (3.1mi) - 27:57 (9:19min/mi)

T1 - 1:15

Bike (17 mi) - 48:41 (21MPH)

T2 - 1:42

Run 2 (2.5mi) - 25:42 (9:42min/mi)

Total = 1:45:19

Overall = 200/380

Age Group = 38/63

It was a humid day. A very humid day. Thankfully, it was cloudy and not sunny, otherwise it would have been worse. It was already a case where you would stand around and sweat. I got there as usual, early, and setup everything nice and tidy. Did a short bike ride to warm-up the legs and get nice and sweaty. While waiting to start, and chatting with people, are started to feel a little cramp in my gut and had to pee. I figured both feelings would go away when I started the race. The pee feeling did go away, the cramp did for awhile, but came back on the bike.

I stuck to my game plan on the run. I went out at a pace that was "comfortable", maybe careful is a better word, and watched the watch to make sure I was not going too fast. I felt pretty good after the run, considering the humidty and lack of run conditioning. I had slow transitions, really need to practice those. To the bike course! The bike felt pretty good. I discovered my issue while out on the bike, I was settling into a gear that was too comfortable, too easy. When I realized this, I made an effort to make myself uncomfortable and go faster. In my last post, I posted my previous results from the Gear West Du. Not only was this my fast bike split at the GW Du, but my fast bike split in a duathlon. I didn't meet the goal of a top ten bike split in my AG, but I will take a PR any day.

I got to use my brand new aero helmet, picked up the day before. The helmet is a Lazer Tardiz that I got at Gear West for the Test Team. I will eventually right a review of the helmet. My first impression is, awesome. I really like it.

Also, above is a picture of my right side "pad" on my aerobars. Ever since I removed the pads that came with the original aerobars, I have been having problems with the pads I put on. Mostly problems with the pad on the right side. The right one fell off a couple days before and I lost it. I was going to pick up new pads the day before the race, but forgot. So I put this one together by folding part of an old t-shirt up and then taping it to the cup. It worked ok. Provided some cushion for the forearm. It did stick while sweating, but not too bad. I plan on getting a real pad before T'N'T on Tuesday night.

I got to spend some time talking, not only before the race, but after to a lot of people I have not talked to in awhile. That might have been one of the best parts of the day. Socializing with people. My girlfriend Jackie was there and her sister and son (two and half years old) showed up to watch. First time for them at such an event. Jackie's two and half year old nephew saw Pro David Thompson come off the bike into transition, at incredible speed, and remarked "Do it again!". Cute kid. Apparently, when he got home he ran around the neighborhood saying "Race fast, like Chris!". If only he understood how fast I am not. I will take the compliment.

Jackie took some pictures of me running, I am not going to post the pictures because I don't really like the way I look running. Based on comments from Jackie and her sister, I still have work to do on my running form. I am still turning my left foot inward and dropping my arms. I thought I was concentrating on it, but apparently I need to concentrate harder.

Next up this weekend, Apple Duathlon. Apple has a long overall run and longer bike. The run is faster, flatter and on pavement. The bike is also flatter, but usually the wind is bad, especially on the way back in.

First Duathlon of the Year (Gear West Duathlon) and First of Eleven (11) Race Weekends

This Sunday is the Gear West Duathlon, my first duathlon of the year and my first duathlon since the Dousman Duathlon in September of 2008. I did two duathlon relays last year, but this will be the first full duathlon since late 2008. This weekend is also the first of 11 straight weekends racings. First two weekends are duathlons and then 9 triathlons in a row.

The Gear West Du was my first duathlon I ever did, back in 2006. I was slow. The course is challenging with a 3.1 mi run, 17 mi bike, and 2.4 mi run. The run is on trail/grass through up and down terrain around the Orono Middle School. The bike is hilly, with a short, killer hill near the start. Below are my previous times
2006 - 2:01:08 (Overall 315/353, AG 43/44)
2007 - 1:44:29 (Overall 201/342, AG 39/45)
2008 - 1:38:24 (Overall 151/410, AG 26/44)
2009 - Volunteered and in a walking cast :(
2010 - ?

I have clearly made marked improvements over the years. This year will be challenging since I am recovering from the stress fracture and my run has a ways to go. My turnover is not there. I don't feel I can generate any speed yet.

I asked my coach, Kris Swarthout (of the new OptumHealth Performance), how I should approach the race on Sunday. He said take it out smart on the first run, go easier, hit the bike hard (top 10 in AG time), and give the last run whatever I got. He also would like to see top 20 overall T1 and T2 times.

On the first run I would like to keep a sub 9:30 min/mi pace (compared to my 2008 pace of 7:44 min/mi and my 2006 pace of 8:58 min/mi). I have never averaged over 20MPH in a duathlon (compared to averaging over 23MPH in T'N'T and averages over 22MPH in triathlons). To finish in the top 10 bike in my AG, based on last year, I will have to go over 21MPH. So, I am really going to hammer it. Hopefully, the new aerohelmet, new Sub-9 disc, and training will get me there this year. The last run, I would like to go sub 9 min/mi pace. It would be my first negative split in a duathlon. 2008 second run average was 8:54 min/mi and 2006 was 10:47 min/mi (ugh). If I go under a minute in T1, under a minute in T2, average 21MPH, and run as hoped, I might pull off a something faster than my 1:44 in 2007.

In the end, as usual, I can only do what I can do, because that is all I can do. It should be a beautiful day, and hopefully, a fun race.

Gear West Duathlon Clinic

Yesterday, Saturday morning, Kevin O'Connor (2009 USAT Amateur Duathlete of the Year, http://www.gearwestbike.com/) and Jason Digman (Multisport Coach, http://www.digittri.com/) put on a clinic about Duathlon racing and training at Gear West Bike and Triathlon. Jason discussed some of the history of duathlon and its significance in multisport history. It was interesting to hear that in the early 90s/late 80s Coors Light sponsered a duathlon series with some pretty good prize money. The clinic consisted of a general discussion of duathlon specific racing and training, with some specific examples referenced. Kevin discussed a few key workouts that he uses.
The key workout he presented, at least the one I took away from the clinic, starts with a 10 minute warm-up on the bike with some pick-ups. After the bike warm-up an immediate transition to running shoes and run approximately 1 mile at 90% effort. Do this run in a loop so you end up back at the bike. Immediately get back on the bike with 10x30 seconds on as hard as you can and 30 seconds easy after each hard. As soon as you finish the last 30 seconds hard, get off the bike and run 1 mile at 5K race pace. Repeat the bike/run interval two more times.
I didn't take notes when I was at the clinic, but they did handout some slides and here are some points from the slides.......

Specific Performance Topics:

• Run and cycling fitness individually are huge
• Racing duathlons is quite helpful - if you want to race well, race often
• Repeat bricks
• Run to bike and bike to run sessions

General Pacing Guidlines:

• You have a set amount of fitness on a given day, use it wisely
• Successful racing is not connected to indiretct outcomes, i.e. where you finish in the field, it is about taking care of what you can control and doing it with excellence
• Realism is critical

Go Fast, the whole race, not just the first run:

• What makes a good run split breakdown? (one take away from this was people go out to fast, make a plan to pace yourself and stick with it)
• Starting the bike, how hard is too hard?
• The 2nd run, ugh! It hurts but that doesn't mean you are not going fast.
• Duathlon transistions, keep it simple.

I think that Kevin and Jason did a great job with the clinic. It was both humorous and informative, which is what all presentations should aspire to. I have had a tendency in the past to run the first run at my "normal" 5K pace, which is not the best way to start your duathlon. Better to back off a little and save some for the bike and the last run. With my stress fracture, going out too hard this year will not be an isssue, but this gives me something to think about in the future when I have healed.
Steve Stenzel was at the clinic also and it looks like he was taking notes. At some point he may have something to add on his blog (www.iwannagetphysical.blogspot.com) that might be more detailed than what I have put out here.

Another Chilly Sunday

On a bright, chilly, and windy Sunday morning I did the Gear West Duathlon for the 3rd year in a row.  It was a well organized and great race.  The first run hurt, stiff and cold.  About half way through the bike I started feeling good.  The bike is fairly short, but hilly, and the road is not very good at times.  The second run felt good for about the first half, the second half started to hurt.  I got to finish side-by-side with a co-worker, which was really nice.  The drawings they have in the Midwest Events race series is amazing.  Giving away a wetsuit, Zipp 808 wheels, QR frame set, etc is awesome. Gear West does a great job of putting things together.

I was a little under 8 minutes faster than last year and about 23 minutes faster since the first year.  Hooray!

2006

Run (3.1mi) - 27:49 (8:58 min/mi)

T1 - 3:18

Bike (17 mi) - 1:00:37 (16.8 MPH)

T2 - 2:25

Run (2.5mi) - 26:59 (10:47 min/mi)

Total - 2:01:08

Overall - 315/353

Age - 43/44

2007

Run (3.1mi) - 24:29 (7:59 min/mi)

T1 - 1:33

Bike (17 mi) - 53:36 (19 MPH)

T2 - 1:29

Run (2.5 mi) - 23:15 (9:18 min/mi)

Total - 1:44:29

Overall - 201/342

Age - 39/45

2008

Run (3.1mi) - 23:58 (7:44 min/mi)

T1 - 1:15

Bike (17 mi) - 49:40 (20.5 MPH)

T2 - 1:16 

Run (2.5mi) - 22:17 (8:54 min/mi)

Total - 1:38:24

Overall - 151/410 

Age - 26/44