Race: Cobourg Duathlon Weekend
Date: August 29 & 30, 2009.
Location: Victoria Park – Cobourg, Ontario
Description: Int. Du (10k/40k/5k), GT Du (1.5/10/2.5), Sprint Du (5/20/2.5)
Sport: Duathlon
Website: www.hsbctriathlon.com
With less than a week to go before the Canadian 226, this weekend of racing provided a great bike and run tune up in preparation for that event – just enough distance and intensity. Plus, it gave me a chance to do my second Triple of the season.
Cobourg is one of my favorite race sites due to the nice beach setting, it is fairly close to home, it has challenging bike course, a fast run course, and I seem to do well here.
Thanks to the weather, storms kicked up the surf in Lake Ontario and the swims were cancelled for the triathlons on both days. And this was one of the few times I actually wanted to swim (mind you it was only going to be 400m on Sunday). However, MultiSport Canada made the right decision in order to make things safe for everyone.
It was great to see the large number of Team Running Free representing on both days. I am not a big shouter so I hope you caught my thumbs up/hang five hand gestures. By the way, Laurent, stop sandbagging. For a guy with a busted up ankle, you were flying out there.
One of the unique features of that storm on Saturday was the creation of a water obstacle near the finish line. Here is a picture of me doing my best/worst Michael Jordan impression. I think it might get nominated for Shot of the Race. If it does, I will post a link here so you can vote and help me win or lose. I am not sure I want to be famous for that one. Thanks to Mike Cheliak for the photo.
Saturday August 29, 2009
International Distance Duathlon
The stats:
10 km run – 47:49
T1 – 1:20
40 km bike – 1:18:22
T2 – 0:58
5 km – 24:43
Total time: 2:33:10 – 7th overall, 3rd Men 40-44
As I indicated earlier, I’ve got an Ironman to do in less than a week so I did not want to destroy myself in this race. In terms of perceived exertion, 7-8. Take the first 4 km of the run steady (hopeful Ironman pace) and pick it up a bit for the next 5km and steady again for the last km. So for me 47:49 without heavy breathing was great for me, keeping in control now would reap benefits later on the bike.
I got to transition and was puzzled to see Mark Cairns just standing there. He told me he was done for the day. I was looking forward to seeing him tear up that bike course, but he did not look like his normal self during that first run. Maybe next year buddy. I felt great on the bike, and I was passing lots of racers (duathletes and the triathletes who started with 5km instead of 10), but my time splits indicated I was not going as fast as I wanted (slower than 30 km/hr). Yes, the pelting rain, wind, hilly terrain, taking corners especially slow, and lack of aero wheels was a factor but even with all of that I didn’t think I should be this slow. In the end, it took me 46 min to do the first 20 km, and 32 minutes to do the second 20 km. Compared to the rest of the field I had the 4th best bike but it was at least 4 minutes slower than I expected. I felt awesome so I suppose that is all that matters as I head into next weekend’s race.
On the final run I was not going to catch those ahead of me, so I just ran a steady sub 25 to stay ahead of the chasers. In the finishing chute, I caught a glimpse of a big puddle, and thought I should just jump right in it instead of tiptoeing around it. Thus the picture above. I had no idea I stuck my tongue out until Mike Cheliak (official photographer) called me over the view the picture. Have I been doing this tongue thing my whole life and not realizing it? I hope not.
As I was having a nice chat with Anthony Dale in transition after the race, we wondered where the heck our fellow TRF teammate, Angus Kim was. A few minutes later I saw him carrying his bike. He snapped the chain on his bike and the police gave him a ride back to the race site. He doesn’t know this (but he will find out now) but he also had tough luck off of the course too. He won a very cool Zoot bag with goodies ($250 plus value prize) draw prize. Unfortunately, he had to leave early. I am sure he doesn’t mind too much since he already has a sweet looking Mizuno Triathlon backpack. To end on a positive, I wanted to send a shout out to Kristin Toomsalu, a Markham Masters Swim Club lane mate who did wicked in the Tri turned Du. She was 5th overall, and won her age group. Way to rock it KT!
Sunday August 30, 2009
GT 12.9 turned Du
The stats:
1.5 km run – 6:57
T1 – 0:32
10 km bike – 17:50
T2 – 0:29
2.5 km – 12:28
Total time: 38:14 – 7th overall, 2nd Men 40-44
Even though I did not go all out the day before, I did have some muscle soreness, particularly my left calf—yep my ruptured Achilles side. This is my first bit of soreness in that area this season so I did not want to do push my luck. I still wanted to get a workout in so the plan for the day was to run easy but bike hard. A cancelled swim meant more running, but c’est la vie.
As you can see from my first run (43rd best/worst) I was not exactly swift. But I knew I would catch most once I got on the bike. I did and had the 3rd best bike split overall (5 less seconds and I would have been #1 – I guess I should have brought the race wheels). I was 5th heading out on the run but with only a 10 km bike, and my lame run speed, it was not enough cushion to hold off two runners who passed me at the 1.5 km mark. I did end up being number one in something, transitions. I had the best T1 and T2 splits in the race. Hey, anytime I can pick up free time I will take it.
Sprint Duathlon
Run 5 km, Bike 20 Km, Run 2.5 Km
The stats:
5 km run – 26:21
T1 – 0:36
20 km bike – 38:12
T2 – 0:33
5 km – 12:57
Total time: 1:18:38 – 25th overall, 5th Men 40-44
For the third race of the weekend, I seriously considered dropping out of this race. I was not tired but I was a bit sorer now, and I didn’t feel like just giving a half-effort. Instead, I approached it as a cooldown, and vowed to go at my desired Ironman pace for everything except for transitions. Once again I had the best transitions times in the entire race, and everything else was unspectacular. What was spectacular was the Gord Avann Express. He had the 4th best bike, but he still didn’t pass me but only because he was already ahead after the first run. Nicely done Gord! For me it is now taper time until the Canadian 226. I look forward to my massage with Angela Lloyd (the best massage therapist around and works out of the Markham Running Free location).
Nicely done Rog.
That race is my nemesis man, that’s the second year in a row I’ve tried it and it’s the second year in a row for a DNF. Expect me back next year… I’ve got some unfinished business with Cobourg.
Good luck with the 226.
Markus.
Thanks buddy. It still think you would tear up the course. I just have to wait til next year to see you in action.
Now go redeem yourself at the Log, Rocks and Steel.
You sure are not Michael Jordan. Ok, you might jump like he did but as i recall he never worn compression socks !!!
If my calculations are correct, you have raced, all out, for 4h30min02sec in the weekend!!! and you were just a little sore.
I guess your socks helped you to put all these great performances out there…And yes, you’re right, i should not sandbagging because to my surprise it went better that i thought it would…perhaps because like you, i too wear compression socks. Well, calf guards, actually, during racing, but socks for recovery.
Good luck for next weekend. Looking forward to read your report when you get back.
No all out efforts for me. Except for maybe most of those bike rides.
I am like you, compression sleeves/calves. I like the Fox River socks too much to use full compression socks for a long distance race.
It is all about recovery and these certainly help you bounce back the next day.
See you soon.