I finished out the 2012 season with the Westside Duathlon. I finished the 5K Run – 30K Bike – 5K Run in 2:32:45 (157/172). I was really pleased with my performance and time. Although relative to the field, my time was disappointing. I put together a race plan and was able to execute on it to the best of my ability. I was shooting for a 2:37 and was well under that based on a strong bike leg.
I did the short course version of the race two years ago and had a lot of fun. This year I felt ready to tackle the long course (standard course) version. Weather conditions were ideal. It was slightly cool when I left, but not so cool that I needed the arm warmers or jacket.
The field went out pretty fast on the first 5K, and I even clocked a 9 minute first mile. I was shooting for a 31 minute run and finished the first run in 32:44. While slightly off my goal pace it was 145/172 for the first run.
The bike course is rolling and as I was doing two laps, I wanted to make sure I paced well. I was also planning on taking on nutrition as I would be out on the course for a couple of hours. I was shooting for 1:30 on the bike and ended up finishing in 1:21 (13.8 mph, 121 watts average power). I was very pleased with this result, even though it was 162/172 bike splits. My bike has been my weakest leg for quite some time. I did take in a chocolate Gu and a bottle of water which was enough nutrition for the event.
The second run was the same as the first and I was again shooting for 31 minutes. Unfortunately I was well off of that mark with 34:49 (141/172). I was starting to feel pretty drained and walked a couple of minutes on the up hills and used the restroom.
I got a boost from the Arvada Triathlon club which had some members out there cheering and participating in the race. Racing Underground puts on great events and this was no exception. I enjoyed a burrito courtesy of El Senior Sol. I also tried out a Compex Muscle Stimulator at the Hammer Nutrition booth. I have researched these in the past and was pleasantly surprised that my legs felt pretty good after only 10 minutes of the active recovery program. I may have to pull the trigger on buying one of the systems. Picture courtesy of Skipix.com