CNY Club Duathlon @ Jamesville

Posted: May 24, 2012 in cycling, Running, Syracuse Ironman 70.3, Training, Triathlons
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I took a deviation from my training plan to attend a CNY triathlon club’s duathlon series training event held @ Jamesville park. I did this for a number of reasons.

  • Although only a short bike and run compared to the 70.3 course, it is still on a portion of the Syracuse course.
  • I needed a break from the solo training runs and rides, good time to meet some of the club members
  • Another chance to practice bike to run transition
  • Test a little speed on legs

The event is low key, everybody times themselves. Entirely ran by club volunteers. I especially liked having bike racks as one would expect to see in a race. Good race simulation, and I liked it for the fact I could dial in paces,and work things through with race support, and plenty of fellow triathletes around me.

Mentally, this was a good break for me, as I had been nursing the IT band problem in my right leg for what seemed like too many weeks, and I was itching to see how a little speed would work out. Having a decent long run last week was encouraging.

The event was set up as a 1.7 mile run/10 mile bike/1.7 or 3.2 mile run. First run leg went well, as I was all fueled up ,and legs felt better than good. 8:14 to 8:25 pacing really felt easy, so much that I wanted to go faster. I decided to be happy with turning up the gas more than I had been able to in recent weeks, and did not want to risk it.

Transition to the bike went smooth,and was all good until I slipped my chain going up the first hill. Minor diversion,and back on course quick enough. I got dialed in, and stayed in the aerobars nearly all of the 10 miles.  Cadence stayed high,and I felt fluid churning the pedals. Using Endurance Nation bike protocols, I stayed seated or aero while keeping a smooth pedal stroke. As predicted, I would pass a number of people while keeping smooth on the bike. My bike split had me just under 19 mph average on a slightly hilly course. I was liking it.

The transition back to the run, was not a graceful as one might expect. Overall I switched out shoes and was running in under 90 seconds. The first 1/4 mile I experienced severe calf cramps (both legs). Stopped and massaged them for a minute, and the discomfort subsided. It was in the high 70’s and rather warm pushing out the second run. I settled in on a 9:00 minute pace, and did one loop.

It was a great change up to the training,and I got in a solid hard workout. Best news, my legs were ok. I probably need to drink a little more water on the bike with the heat. Easily addressed next time. Another two days of training, and then off to Cooperstown to do a sprint Tri on Sunday. looking forward to racing in scenic upstate New York leatherstocking region.

Hats off to the CNY Tri Club,and the volunteers that made for a very enjoyable evening!

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