Triathlon - My first duathlon -- newbie

This past Saturday, I ran my first duathlon. It was a sprint, consisting of 2 mile run, 13 mile ride, and 5k run. There were 86 competitors, and 84 finishers.

This is the first race of any kind I've been in since I quit cross country, 20 years ago in high school.:o
It was a lot of fun, and I hope to do more. I would love to see how much better I can become over the next few years.


Here's first place, me, and a link to the full results:
Place Name .............. Age .. Rank.. Run1 .. Pace .. Tran1 .. Rank .. Bike .. Rate .... Tran2 .. Rank .. Run2 .. Pace .. Final
==== ========== ==== ===== ===== ==== ===== ===== ===== ===== ===== ==== ====== ===== ====
1.......Steve Rosinski .. 22 ..... 1 ..... 10:18 .. 5:09 .. 0:32 .. 1 ...... 31:51 .. 24.5 .... 0:33 .... 3 ..... 17:31 ... 5:39 .. 1:00:44

32.....James Haskell .. 36 ..... 60 .... 15:57 .. 7:59 .. 0:59 .. 21 .... 37:38 .. 20.7 .... 1:03 .... 45 .... 25:50 ... 8:20 .. 1:21:26

http://www.ultrafit-usa.com/results/TinMan_OverallWithSplits.txt

So, I'm a pretty slow runner. But a year ago, a 9 minute mile was a challenge for me. With consistant running, I think I will continue to make some newbie gains. I think a good goal right now is to run in the 7's, and bike in around the 21 mph mark.

I guess I have no real point to this thread. Feedback or tips/advice would be cool!

I did my first DU about a year ago and have completed six since then. Since I enjoy both running and bike, duathlons are a good fit.

I had scheduled two duathlons over the Memorial Day weekend, but both were cancelled due to the stormy weather.

No advice or tips, but here is an article I found helpful.

http://www.enduranceone.com/articleslongdu.html

Congratulations of finishing your first DU.

I've been running one or two marathons and a few half marathons a year for a couple of years, and just started bike commuting besides about 3 months ago. I never heard of duathlons until recently. Shoulder surgery from years ago keeps me from swimming, so tris are out, but dus are a good fit. My commuter is a hybrid, but I'm planning on getting a bike for racing and weekend riding early next year, and starting the duathlons next spring. There are plenty of them around here. And events like the STP (Seattle to Portland ride/race) and the RSVP (Ride Seattle Vancouver Party). I now ride 50-80 miles a week commuting and just riding on my hybrid, and run 30 or so miles a week besides starting training for my next marathon in October. (Next half in August.)

Currently have a Novara Forza for commuting, looking at a Novara Strada or maybe a Squadra for racing & distance riding.

Like you, etothepii, no real point to this... Just sayin'. That's where I am now. Looking forward to the Wenatchee Valley Duathlon next March, which is described as a "good entry level duathlon". 3-17-3.

Also getting together with some freinds next spring to do a team relay race in the same area, the Ridge to River Relay, which is a team relay involving 3 mi. cross country skiing, 2 mi. gated slalom skiing, 4.5 mi. running, 19 mi. bicycling, 9 mi. river kayaking, .5 mi. group sprint/portage.

Just looking for a good time!

If you want to run (or bike) faster, you need to do some faster training. For the running: Add a day of intervals on one of your running days. Head out to the track, run 4-8 800m intervals at a high effort (90-100%). You will get faster.

Sometimes the local running or tri club will have a weekly track workout. It 's really worth it if you want to run faster.