Sarah: I went into this year’s duathlon having hardly trained for the run at all, thanks to the springtime trifecta of bad weather, long hours at the office, and laziness.No personal bests were in store for me, so I went for a nice jog and a bike ride on the shores of Lake Huron, and learned some things along the way.
1) There is some weirdness in the final results. I assume this is of my own making – I started one age group late (with the 45+ crowd) so I could pace Sam for the beginning of her run, but ended up with a super slow result on the first 3km (26:30?!), and a guntime almost 3 minutes slower than Sam’s despite starting at the same time and beating her to the finish. I can only guess they used the “gun” for the start of my age group and added the difference between it and when I actually started. My inner competitor is frustrated that the result doesn’t reflect all the people I’d doggedly passed on the 2nd run, but if I really was just going for a leisurely run and cycle along the lake, I oughtn’t really care. Lesson learned, start with your age group!
2) Speaking of competition, I’m normally pretty anxious before any kind of race / performance test. Serious, focused, short fuse, can’t eat, etc. Kincardine is unique for me – staying in a tiny tourist cottage with Sam and Susan T, hanging out at the start with Susan F and Tara, meant eating breakfast and smiling while I stretched and warmed up. Lesson learned, the feeling of a community event built around supporting individual efforts is unique and to be treasured.
3) Sam passed me on the bike (no surprise there!) so I had a chance to play with my pacing as I tried to catch her. I had always supposed that I would be faster overall running 2-3 minute intervals with a 1-minute fast walk between – but I definitely gained more ground on Sam running at a steady (tempo run) pace. Lesson learned, worth it to just keep running if I can.
4) I’ve been learning that eating sooner and more frequently on long bike rides really helps to prevent the lulls in energy I start to encounter after the 1-hour mark, so I thought I’d try some quick nutrition (one of those performance energy gel things) during the transition from the first run to the bike. Lesson learned, there is no amount of water I can guzzle that will keep that gel from making me nauseated during the first part of the ride.
5) I also have trouble with my calves and feet cramping up – albeit on long ride more than running – and was curious to see if I would encounter them in the duathlon. I certainly did – at the beginning of the second run. Fortunately I had my usual cure, Endurance Tap (a Canadian-made salted maple syrup “gel”), in my pocket. I was able to walk off the cramps in a couple hundred metres, with (yay!) no nausea in sight. I think I’ll stick to these for future races.
6) For those nerds interested in numbers that remember Sam’s Sunday post about heart rate, here is my heart rate for the bike portion of the course – truncated a little because I didn’t actually start my Garmin until I was halfway up the hill that starts the course.
Average heart rate : 165
Max heart rate : 175
You can see that Sam and I both have maximum heart rates very close to the standard calculation of 220 minus our respective ages. I’m ten years younger and run 10 BPM higher. Our average heart rates were at 92-94% of maximum – even when I felt like I was “taking it easy” in the middle portion of the course to not completely wear myself out pedalling into the wind, I was still up over 90%. And otherwise you can see the effect of the hills on both our hearts.
Sarah is a duathlete that doesn’t actually like running. She is riding her bike from Toronto to Port Hope on the Friends for Life Bike Rally’s 1-Day ride with a few fellow Fit Is A Feminist Issue bloggers. You can sponsor her here.
Sam: For me Kincardine is one of those events that I seem to enjoy at any speed. I’ve been struggling with sore arthritic knees that get in the way of training for the run. Instead, I’m the Queen of Knee Physio. My goal has been to run slowly and pain free. And I did it. Sarah has been encouraging me to find a sustainable slow running pace and it seems to have worked. Her coaching efforts paid off at Kincardine and at the Pride Run a few weeks before that. As usual I had a blast on the bike even securing a couple of personal bests on the Strava segments on the course. Thanks tailwinds! But best of all this was doing the race with friends. Great to see Susan F, Tara, and Carolyn there. Susan T, Sarah, and I shared a funky little cottage nearby, so close we got to shower and clean up between the race and awards and prizes. Will I do it again? Sure. And next year, this Queen of Knee Physio even hopes to be able to train for it. Wish me luck.
For the second time in four years, those of us who signed up for the triathlon ended up in a duathlon instead. Kincardine is on Lake Huron, and Lake Huron is a changeable and sometimes fierce lake. In 2013 they cancelled the swim because of frigid water. On Saturday the water was warm enough that I’d contemplated forgoing my wetsuit to decrease my T1 time. But then they cancelled the swim because of rough water. And then it rained a bit. And the weather turned much cooler than you’d expect in July.
Some (most) of our crew had already signed up for the duathlon, which had been scheduled to go out in two waves. The triathlon would go out in three. They kept the waves the same, so the people who’d originally signed up for the duathlon competed as a distinct category from those who’d originally planned for the triathlon. It made for a somewhat confusing start, but we all found our way to the starting line.
Here’s how it went.
Last year I completed the Kincardine Du in 1:05:04. So, I set a lofty goal of completing the race in under 1 hour and I knew in setting that goal that I may be setting myself up for disappointment. I completed the race this year in 1:03 and indeed I find myself somewhat disappointed in my results. On one hand, my run times were some of the best I’ve ever run at 5:16/km so I’m very pleased with that. However, my bike time was only marginally faster than last year and I had hoped that I would see a bigger difference given that I have a faster bike this year (clearly it’s not all about the bike that one rides).
I finished in the top third of the pack and for that I am very pleased! What I know now is that when in the top third of the pack and setting goals that I need to go easier on myself because marginal improvements make a big difference in the finish positions. I’m close to that sub 1 hour and with some specific bike training I think I can get there next year! I still love this race, it’s short and fast. Having some experience doing this race last year gave me the confidence this year to push myself harder in the run segments. There’s value in experience in these types of races and I’m excited for what next year will bring at Kincardine!
I enjoyed the race this year despite making the poor choice to run the second 3 km barefoot.
Although it was a fun day, I have decided to commit to training before I sign up for another year. It was frustrating to be unprepared – I feel like I missed an opportunity to push myself. Lack of training is a convenient excuse. I’m done using it.
What a hoot! I’m in for multi-sport racing from here on in. I’m not a confident cyclist but with the adrenaline flowing I was able to enjoy the ride in a way I’ve only experienced with running before. The lesson I took away from the day: get into the open water more often. Our swim was cancelled, thank Venus, but the fact that I was so nervous about the swim–even though I’m strong enough in a pool–tells me that I have work to do there, if only on the mental side.
I was really impressed by the camaraderie on display at this event, and by the local support for all the competitors–I’ll definitely be back!
I was a little blasé going into Kincardine 2016 but it turned me right around, right away. Tracy and I got there the night before under the threat of rain and lightning, but during a break in the storm we got to walk along the beach after doing a bike check with the volunteer bike mechanic. The whole evening was pretty peaceful. Before going to bed we had a nice visit with Susan and Tara who were staying at the same hotel. It was great running weather the next morning, but unfortunately it was a bit too rough for swimming (poor Tracy – she had been really looking forward to the swim). So we all did the run, then the bike, and then the run. I don’t remember much except saying to myself that if I wanted to quit after the bike I could (but I didn’t). I just kept thinking “slow and steady wins the race” to keep me shuffling through that last run on very tired legs. And then it was over. I felt AWESOME. I felt like an ATHLETE again with my PB.
PS Of course a shout out to the terrific team is in order: Tara, Susan, Sam, Tracy, Sarah, Alison, Jennifer – it wouldn’t have been as fun without you all!
I knew going into the duathlon that I hadn’t trained the run enough. The multisport veterans warned me that it would be hard to keep running once I’d been on the bike. And I know I’m slower in humid weather, even when it’s not hot. (I might be gritting my teeth not to have them chatter in the picture!) But wow, what a slog! I followed my race plan, carefully keeping my speed down on the first run, maintaining my favourite, slow, “I could do this all day” pace, trying to keep my legs as fresh as possible. I loved the bike segment, head down, cadence up, steadily passing people I’d lost sight of on the run, remembering to keep drinking. I took my time on the transition to the second run, even downing a gel and a few more mouthfuls of water before heading out. The next 3 km were a blur of leaden legs, pounding heart, and frequent short walk breaks just to keep moving safely forward. Ugh. But I still had an absolute blast, there was a wonderful camaraderie among the participants and especially our team. I’m inspired to train running for the first time in ages and I look forward to trying a duathlon again some day. Fun!
Sometimes I feel like my Kincardine race reports are a testimony to getting old and slow. Like Tara I used to have dreams of doing this event in under an hour. My fastest time was for the full triathlon at just over 1:10. When I finished the relay version of the triathlon we finished in 52:57. No pesky transitions, no tired legs. Since I’ve been doing the duathlon though my fastest time has been 1:18 and change. This race was slower than that, 1:22:15. But I was 5th in my age group. So there’s that. And I was in the top half of the bike times. As a cyclist, I like that!
But, forgetting times and competition, I had a blast. Why? Well, super fun doing the race with friends, family, colleagues, and co-bloggers! Fun racing with Sarah for whom it was her first ever multisport event. I love the course out along the beach. I love the age range and the inclusion of athletes with disabilities. I love the community involvement and being cheered on by so many happy people. I love that the distance is accessible to people who aren’t necessarily that athletic but at the same time it’s a super speedy challenge for the fast, fit folk.
Notably I did the running parts at a slow reasonable, non knee injuring pace. No pain during or after and that made me smile a lot. Thanks Sarah for the quick tutorial on pacing the week before. It really helped.
Hopes and dreams for 2017? Doing it again and this time being able to train without hurting my knee. You know, the usual hope and dream!
When we arrived and I heard they’d decided to hold off on distributing the swim caps because they wanted to wait until 8:30 to “call the swim,” I wanted to shake my fists at the heavens. The night before the lake had been calm and warm. But when I peeked over the berm between the park and the beach an hour before the start time, the lake had transformed — breaking waves and gusty winds.
When I ran into Alison in the body-marking and timing chip line, she was contemplating whether to wear the wetsuit. “That’s if they don’t cancel the swim,” I said. And before she got to the front of the line they did cancel it.
Since I had high hopes for a faster swim (but it may not have been faster given the conditions) and run this year, I felt disappointed. But at least I didn’t experience the same dread as I had in 2013. That time I had very little running experience, so the idea of doing not one but two runs put the fear into me. This time, I’d been training a lot lately to push myself as hard as possible for 3K (which is the run distance for the triathlon run and for both duathlon runs). I couldn’t do it as fast as I could swim, but I could definitely do it a lot faster than I could four years ago, which was the last time I did a duathlon.
Well lo and behold! I shaved over 11 minutes off of my 2013 duathlon time. I postively impressed myself with both runs, pacing at 6:01/km for the first one and 6:14/km for the second. For me, that’s amazing and meant I did the first run in 18:03, which is the fastest 3K I’ve ever run, and the second in 18:41. I shaved a tiny bit off of last year’s bike leg, but since they roll T1+bike+T2 all together and since I didn’t swim this year so my T1 was swift, I think that means my bike leg took me a bit longer (my T1+bike+T2 time: 33:56 to last year’s 34:02). So we know where the work needs to happen and that’s no surprise to me. This is the consequence of giving in to my road phobia and not training on the bike.
I feel good about my run progress, but I need to not compare myself to others (I finished 17/26 in my age group, though if I’d entered into the duathlon from the beginning I would actually have placed). Lots of women finished in under an hour, which always impresses me and is totally out of reach for me in the duathlon (not the triathlon, where it could happen if I train on the bike enough to get my time under 30 minutes), which took me 1:10:39. And for the very first time I successfully used the multi-sport function on my Garmin. So there’s that cool thing. I had fun again this year. I think a lot about the whys and wherefores of comparing and “doing better” and being “slow,” and all that jazz.
In the end, Kincardine is an event where you can enjoy yourself no matter how you do. It’s always a blast to go with the group–look at our smiles. And the organizers do a fantastic job (though I wish they would get women to do the announcing). And I love the red New Balance tank tops they gave us this year, along with the re-designed medals.