| Race Report |
GearWest Duathlon 5/21/06 Run 5K, Bike 16.5 Miles, Run 4K My first race of the year and I was excited to get the season started. Weather was pretty good, cool but sunny. I was excited for the race as it was my first race in quite awhile. I was also pumped to be racing with my powertap built into a rear wheel with an aero cover. Not only did I get the cool disk wheel look, I got to see what kind of power I put out during the race. Turns out, next time you need to run an electric light or two, I’m your man! One nice feature of this race is its proximity to my house. Depending on the route, I can get there in between 12 and 15 miles. Given that, what better way to warm up than to ride to the start? The only worry I had was that this would require me to ride my race wheels. I wasn’t too worried about the back, as I am now using a clincher training wheel with a wheel cover. The front was my concern, a Hed3 with a Veloflex tubular glued on. Never one to let a little fear stand in my way, I left in plenty of time for a nice warmup ride to the race. About 5 miles later, my fears come true as I roll over some little bump and then hear a pronounced “psssss” coming from the front tire. My wife was less than thrilled to be loading up the boys for a drive I could easily have taken myself. She nonetheless comes to get me and kindly drops me off at the race site. While it was a little tight on the time from, I still had plenty of time for setting up and getting ready. After listening to AC/DC’s “Shake a Leg” I was off to get the racing season going. Run 1 (5K) As this wave included all men under 40 who were not elites, it didn’t start slowly. I lined up a tad bit back and spent the first kilometer working my way through some of the crowd. I knew I was going pretty hard but I didn’t know how hard as I was not wearing a heart rate monitor. After about 1K the race heads onto the grounds of a middle school and all the subsequent running in this leg consists of grass and trails around the school grounds. Nothing too hard but it was not easy either. I see a marker for 1 Mile, I pass in 5:57, which was a tad quick. I ease off a bit and spend the next few miles getting reacquainted with the feelings of racing. It was good to be back at it. The next two miles were relatively uneventful as I kept up a good pace. With about 1 mile to go I started to look forward to the bike ride. I was pleased with my time. Total Time 20:37 (89th overall) T1 In I ran, shoes off, helmet on and away I went. Nothing of note, as transitions should be. Time 0:50 Bike (16.5 miles) The course goes over many of the roads I train on and I knew the terrain pretty well. I like the route and the weather was pretty decent although I had to wear arm warmers. Given that it is May in Minnesota, I certainly wasn’t complaining. I took a few minutes to get my shoes on while rolling down the road and then proceeded to ramp it up. I felt pretty good, not outstanding but decent. Considering that I have been training reasonably hard in the days leading up to the race, it was not surprising that I was not feeling super perky. While I wasn’t firing at 100%, I concentrated on riding really hard. This was my first race with a power measuring device and I planned to use the data from the race to refine my threshold power – how many watts a person can hold over an hour. So off I went charging through much of the field. It was great to be riding and racing, although I would have hoped for a little bit more snap. At one point about 12 miles into the ride I found mind my wandering and my effort lagging. After a bit of a pep talk I got back at it and finished the ride pretty strong. I did realize that for rides this short, I can’t drink Gatorade. I had only brought 1 bottle with me and selecting anything but water was a mistake. As I near the transition area, I notice there are not that many bikes around, cool. Time 43:45 (24th overall at 23.3 mph) T2 I did a rolling dismount, without falling, always a good start to the transition process. I ran to my spot, ditched the bike, removed my helmet and my arm warmers, put on my shoes and was off. I was reasonably happy how quickly I transitioned, though I noticed a guy who came in at the same time a bit up the road as I got onto the running course. I should work more on transitions as it is silly to give away time in transition. Time 0:54 Run 2 (4K) Ouch is the best word to describe the second run in a duathlon, especially one that is less than 3 miles. There is no holding back and the legs really never come around. As could be expected given my no holds barred bike pace, I didn’t feel great after starting to run. In fact, I felt downright slow. This feeling got more pronounced as a guy went right by me within a few hundred yards of T2 going up a hill. I hung tough and stayed pretty close for the rest of the run. The soft surface and twists and turns of this course were really painful. I held it together for a while but at some point I couldn’t slow my breathing down and I felt like my pace was slowing tremendously. I had seen a few guys run by me and a few more would go by in the closing mile. I kept it going as best I could and was really happy to be done. All in all, not a great run but a decent one considering that I rode hard and likely took the first run out too fast. Pacing makes all the difference. Time 18:50 (63rd) Overall time 1:24:54 for 46th overall and 14 out of 43 in my age group. Race Notes It was good to get the season started. I looked at the results and was surprised by how fast duathletes run. Overall a good experience and when I compared my time to that of the winner, I was closer to the winning time than I have been in many years worth of races. This is especially encouraging because I typically don’t perform as well in races early in the year. My power numbers were solid (average watts was 265 and the norm power was 277). If you are interested in seeing more details, the power file from this race is available for download at www.digititri.com/bikePower.shtml If you are in the Twin Cities in May, check out the race, it is a hard course for its distances and rewards a strong athlete. Until next time, see you out there! |
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September 1 Apologies for the lack of updates, we're working on a few look Dig It site with expanded features and educational content. A short recap of the summer's accomplishments among the Dig It gang includes more PRs than I can recall, numerous world championhip qualifications in duathlon, at the Olympic and half IM distance and hopefully the full IM as well. Athletes got on the podium for the first time, won races, moved up to the elite field and no matter their place in the field just had a lot of fun using their fitness to the fullest. The fall's racing looks great as well, watch out Duathlon World Championships, Ironman Wisconsin, and races throughout the country, the Dig It crew is coming and ready to rock and have fun along the way! April 24 Duathlon Nationals weekend was a success for the Dig It gang. April 17, 18 and 19 A great start to the racing season for Dig It athletes across the country. Tony gets it done in the Big Easy at the Ironman 70.3 New Orleans, Debi grabs 5th overall woman and first master at a sprint tri in Virginia, the Minnesota gang throws down some great runs at the Trail Mix and last and certainly not least, Jill sets a PR at the Boston Marathon. Wow, this weekend would make many coaches proud for a given year and it's 3 days in April, awesome!
Coach Jason also raced, in green Nature Valley team kit, at the Durand Road Race, photo courtesy of www.skinnyski.com
April 13 Dig It now serves as an official coach/dealer for Quarq power meters. Contact Coach Jason for pricing details.
Here is the first order on Coach Jason's bike. More info to come as its get some use in the coming days.
March 27 Dig It's Lindsey has a great day in Oceanside at the California 70.3 to grab her first ever world championshis slot. Way to go, Lindsey! March 27 Coach Jason leads clinic for GearWest tri club on duathlon performance along with Kevin O'Connor. March 13-14 Coach Jason was in Texas for a USA Cycling Coaching clinic on teaching bike riding skills. It was great, watch here for an upcoming clinic on bike handling.
Above Jason poses with camp participants outside in the sun, yeah Texas! Dig It athletes Jill, Betsy and Alex ran great at a Minnesota 10 mile race, showing that hard work and consistency pay dividends. Nice running gang! March 6 Lisa made her season debut and what a debut it was, winning her AG and the overall women's race handily. Watch out for Lisa at the 70.3 distance this year, she's going to bring it! March 1 Where they was snow, we now have . . . MUD!!
February 14 Who says you have to take it easy in the winter? Tony did a great job at the Austin Marathon and set a new PR today. Nice job Tony! February 4 Coach Jason is teaching two classes at GearWest University this Sunday, one on race execution and the other on using power for multisport. January 23 The year is young but the Dig It crew is off to a great start. It was a day for winter running races and PRs as several among the Dig It gang got their year started with personal best runs today, nice job gang! January 17 Riding/racing in the middle of the night on an indoor soccer field? Really? Yeah, really!
January 13 Hey the weather outside isn't frightful, at least here in Minnesota. Who wants to ride?
December 14 Coach Jason discusses his passion for racing cyclocross despite being bad at it, at least so far.
December 3 Coach Jason reflects on training in the off season.
November 22 Dig It's Dan made his Ironman debut in Tempe at Ironman Arizona. He might have been new at the Ironman distance but Dan was fast and had a great performance. Nice job Dan! November 17 Debi finishes 2nd in the Virginia Triathlon Series, not bad given that she's over 50 racing against women who are literally half her age. You're an inspiration, keep it up! November 7 Scott has a great race at IM Florida, avoiding the sophmore jinx with a huge PR. Nice job Scott! October 17 Dig It athletes can run, and fast at that. Jill sets at major PR at the Whistlestop marathon where Sascha did a great half marathon as well. Maria ran a big PR as well at the Indianapolis Marathon. The dig it gang runs and runs fast! October 3 and 4 Minnesota cyclocross season is underway and rolling. Michael and Coach Jason got their seasons going with some fun and hard racing this weekend.
Michael in action at the Hudson CX. Photo courtesy of skinnyski.com.
Jason at the Planet Bike Orono CX race. Photo courtesy of Seth Iverson Photo.
September 26 It was a wet and tough day for everyone at the ITU World Short Course Duathlon Championships. Dig It athletes were out to play and did what they could on a challenging course in the midst of a downpour.
Debi is among this group of fast ladies before the skys opened again.
Here Justin Hurd closes in on the transition after a speedy first run. September 13 Wow, what a day for the Dig It gang. Debi was 12th overall, and 3rd woman, at a sprint tri in Virginia. Maria set a new half marathon PR in Chicago, and Forrest set a 5K PR by over a minute in Kentucky. Oh and then there was Ironman Wisconsin which was the scene of outstanding performances by Andrea, Lindsey and Henry. A successful debut and 2 PRs made it quite the day in Madison. Jason was there to cheer and take it all in.
Here Coach Jason hangs with Andrea after the race.
August 30 Keith completes his first Ironman at IM Kentucky today. On a great weather day, Keith executed a great race making all his time goals. Way to go Keith!
Josh shows his endurnace with a strong run at the Salsa 2-4, yes the 2 and 4 refer to how many hours it lasts. August 16 Dan rocks the fastest run and 2nd overall today at the Northeast Maryland Triathlon, the regional championship. Nice job Dan!
July 19 The Dig It gang was throwing down some great performances today. At the Heart of the Lakes Triathlon Jill and Cliff achieved their season goals of making their age group podium, Jill was 2nd and Cliff 3rd on a great Minnesota summer day. At the Door County half IM, Andrea and Lindsey rocked it and showed they are on the way to great races at IM Wisconsin.
Jill and Cliff show off the hardware. May 31 Dig It's friend Justin Hurd captures the US National Long Course Duathlon Championship today in California at the World's Toughest. National Champ baby, that's a good thing to call one's self!
Photo courtesy of Auburn Events May 23-24 What a weekend for the Dig It gang. Excellent performances at the Apple Duathlon in Minnesota.
Here Cliff speeds towards the finish at the Apple Duathlon.
April 26 Coach Jason was in Richmond for USA Triathlon's Duathlon National Championships. It was a hot weekend but the Dig It gang did a great job.
Here Coach Jason poses with Forrest after his race. Forrest got the luck to start at 11:30 on a day that got to well over 90 degrees. Did I mention his race was hot? October 11, 2008 Justin Hurd, who Coach Jason advises, shows shows his strength at IM Hawaii. On a challenging day, for the big island no less, Justin did great in his first attempt at the World Championships as a pro. September 28, 2008 Jason in racing mode at the ITU World Duathlon Championships in Italy. It was a fun day of action.
Here the bike awaiting its trusted rider.
September 27, 2008 Jason serves as Assistant Coach with the elite athletes of Team USA at the ITU World Duathlon Championships in Rimini, Italy. It was a fun day filled with great competition for Team USA.
Here is the women's team poses for photos immediately after their finish.
October 6 Coach Jason wins the inaugural Kickin' Leaves Duathlon in Grand Rapids, Minnesota. The new race had a small field but a great course. Hope everyone can make it there next year.
Jason poses with bike and trophy at home after the race.
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