THAT WAS COLD

A lot has happened in my personal life the last week or so. As a result of the stresses of leaving my job, I think it caused my first migraine (blurred vision, nausea, chills, awful headache). With more time on my hands, you would think my training volume increased but it was the exact opposite. I biked only for commuting, zero running, and had about two swim sessions. I spent most of the week golfing and trying to recollect myself so I had no idea what my fitness level would be and if I can PR this course.

This morning was cold and windy – about 50 degrees with gusts of 20-25 mph. I could care less about the cold as my body responds stronger to colder temperatures, but I knew the wind would be a huge factor in the bike leg.

I was trying out two new things at the race: nutrition & aero helmet.

Yeah I know you’re not supposed to try out new things at a race but the best way to test nutrition is during real race conditions. I can never get myself to run/bike/run hard during training to replicate a race test. Anyways, I discovered Infinit Nutrition ( http://www.infinitnutrition.us/) at the most recent multisport expo. Their business is based upon creating a custom powder mix for your personal physiological needs by filling out a short questionnaire. I have yet to find something to prevent cramping and was open to trying it as they have a money-back guarantee.

So let’s get started!

RUN 1

I contemplated  to keep my long sleeve thermal on due to the cold, but decided last minute to just wear my one piece tri suit. For future reference I would not buy a one piece tri suit. It’s more difficult to use the bathroom (#1 and especially #2) because it requires you to take off the entire suit. In addition to this caveat, there’s a zipper in the back of my one piece that could only be zipped up w/ outside assistance. “Yo bro, can you zip my back?!”

In hindsight, wearing only the tri-suit was a good call since I got warmed up within the first mile. The run course is very hilly and my goal was to not look at my HR watch and run by feel “organic running”. I stuck with a pack of four throughout the first two miles when suddenly my shoes became untied. I lost about 10 seconds but eventually re-grouped with the pack and finished a second or two ahead of them going into T1.

RUN 1 Time: 22:28

Considering my personal 5K best is 22:08 on the same hilly course, I was happy with 22:28 – especially with my recent shin splint injury.

Garmin details: http://connect.garmin.com/activity/33124142

T1

T1 took longer than usual because I had a difficult time putting on my new giro 2 advantage helmet. I never realized how tricky it is to get it around your ears but eventually got it on. Mental note: practice putting on aero helmet.

I usually bang T1 out in under 50 seconds but it took me 1:21

BIKE

My energy levels were low and my heart rate was high getting on the bike course. Either I ran too fast or my fitness wasn’t there, probably a combination of both. Climbing the rolling hills was a chore. I tried powering with everything I had but couldn’t muster a decent pace. Staying in the aero position was tough with all the cross winds/head-winds and actually rode upright for more than half the course. The great thing about a cold and windy morning? The park wasn’t as full.

Bike Time: 43:13

It was a minute slower than the last duathlon but considering the winds, it wasn’t too bad.

Garmin details: http://connect.garmin.com/activity/33124144

T2

My calves cramped, the right side of my stomach was in minor pain, and my feet were so cold they were numb to the core. Trying to walk was an interesting experience. I was running but couldn’t feel my feet and stopped several times in the first mile to shake it off. Runners were passing me and eventually around mile 2 I started to feel my feet again and resumed my goal pace. I hung on to a group of 3 guys to pace me and they were going between 7:30 – 8/mile. At the last mile I decided to pull away and was only 100 yards in front. Last few hundred meters I kept looking back to see if anyone would sprint the final finish but no one had enough gas, including myself. I strolled across and was delighted/shocked to see I PR’d by 2-3 minutes.

Run 2 Time: 0:26:24

Garmin details: http://connect.garmin.com/activity/33124148

Overall: 25th

Performance Comparison

The next duathlon is in November, and my next goal is sub 1:25.

What I Learned

• If it’s cold, wear warmer socks
• Infinit nutrition did not work for me. Will get a new blend mix to try again
• Introduce more bike/run brick workouts
• I suck at hills. I knew this before, but I learned I really really suck at hills.
• My shins are fully recovered
• Transition times are very important!