Crit Race #1 Brick; Advice from Will

Three of the five of us together for a little while

• Multisport totals: 1:12:21; 16.4 miles, 1,167 cal, 162 HR
  
• Warm up: 19:44; 5.11 miles; 15.5 mph, 263 cal, 134 HR
• Race + cool down: 21:57, 7.77 miles, 21.2 mph (which means it was over 21.5 avg), 486 cal, 169 HR (197 max!); second place behind Marsha, who I couldn't catch up to in the allotted time--and she only had a few seconds on me...bummer!
  
  
  
  And still together
  
  
  
  
  
  I was probably trying unsuccessfully to catch Marsha here
  
  
  
  
  
  Finishing...well enough behind Marsha that she was already out of the picture
  
  
  
  
  
• Transition: 00:47 (that was with Kelly trying to talk to me, but it also meant I wasn't really thinking about what I was doing)
• Run: 29:52 (out 15:05 to the pole just before Shelby Park, in 14:47!), 3.51 miles, 8:30 pace, 416 cal, 177 HR

I didn't realize it until I'd started running, but I was so tense on the bike! My shoulders and neck were so sore on the run and I was running all hunched over. I'll have to practice this at home during transitions and such, but Will said to try to do 9 shudders, really emphasizing contracting the lats and sticking your chest out, and then on the 10th on, hold it and start running. He also said try to let up a little on the death grip/white knuckling on the bike, which I decided I must do because I'm so focused on riding.