My
latest adventure was Triathlon long distance world champs (1st June
2013).
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| Garth giving me some prerace advice at team dinner |
These were held in Belfort, France, and were advertised as a 4km swim, 120km bike, and a 30km run. However, “as advertised” became a 10km run-90km bike-20km run, as the water was deemed too cold. It was cold! Test swim on Thursday before confirm ANY doubts about that. Officially it was 14 degrees, I think it was closer to 11! While I would have preferred a swim, even a shorter one, there would have been carnage out on course with the cold water, cold air (12-14 degree air temperature and 5-6 degrees at the top of the climb), and triathletes tendency not to use commonsense in dressing for cold weather in races!
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| it is colder than it looks! |
I
was pleasantly surprised how well the race was re-organised, and how pretty
much all the athletes accepted the decision and got on with planning for the
changes. The course had a 10km loop (sort of a figure 8), which was half road
and half gravel road/trail. One lap for the first run and two for the 2nd.
The bike had around 35km “flatter” terrain (smaller hills), then around 13km up
Ballon d’ Alsace – which half was gradual and half reasonably solid steady
climbing (~8%). The final flatter loop on the original bike course was
shortened – but mostly flatter back to transition (not much actual flat, but no
big hills).
How
the race went for me.
I
knew the pace in the first run would be fast, and quite a few would run far too
fast. I did not see much advantage in going out fast, as “legal drafting” on
this bike course would not be a huge factor. So the plan was a strong start and
settle in to around 38min 10 km pace. I felt this was around 2:30 slower than I
felt I was capable of doing. The pace was fast at the start, but I did feel it
was controlled and sat in behind a few bigger guys – getting some wind
protection. After the first km, I did feel I was running my pace, but still
with the front pack. 5km went in pretty much exactly 19 minutes, and a couple
of guys had run off the front, but I just settled into my pace. The run
finished in 37min (9.7km) – almost smack on pace. I took the transition pretty
slowing – to make sure I got it right, as I felt an extra minute here would pay
back later – being warm and fed. First hiccup of the race happened with my
cycling vest – with the zip breaking. After trying for what felt like 5 minutes
(probably just over a minute), I gave up on the vest and went with what I had –
including a thermal blanket to use later on (down the hills).I still had a good
thermal under my race suit and arm-warmers on.
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| let's get the show on the road! |
First
run: 37:00, 9.7km, 159 average hr, 3:49min/km average pace
1st
5km in 19.00, 157hr, 3:48 min/km, (24m net altitude gain)
2nd
4.7km 18:00, 162hr, 3:48 min/km, (22m net alt loss)
On
to the bike and I riding through a few – but all our paces were different on
the flat, up hills and down hills, do there was really no group action going
on! The plan on the bike was 240-260w on the flat, up to 320w on climbs, and
being careful not to go over 350w – especially on the shorter climbs. Early on
this felt pretty easy. On the lower climbs of Ballon d Alsace there was a small
group which was a little frustrating, a couple of guys would pass then slow
down. I knew it was not me – as I had steady power numbers. But I sat back and
watched and waited a little and as soon as the road went up to a solid slope
just went to 300-320w and went passed them all quite convincingly. This
happened to coincided with a draft buster arriving and giving the others a few
whistles and some grief!
Once
I hit the proper part of the climb (over 5% gradient) things did settled in
nicely. I just focused on keeping the pedal action nice and smooth and keeping
the power around 300-320w, and just being careful not to go over 350w – particularly
on the steeper parts.
It
was hard to tell where the top was exactly, as there was a thick fog hanging in
the air. But I took in a good amount of food, and stuffed the thermal blanket
up under my top in the last km over the top. I felt OK temperature wise, but
did not want to get cold on the downhill. Figured before the race that the downhill
would also be good for digesting food/water. I did get passed by a few on the
downhill – mainly as I had given myself a good scare on a small downhill early
on in the bike! Rolled through the last 10km, which was a little narrow country
lane like and a little cyclo-cross like (ie weaving between potholes and deeper
gravel).
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| bit wet in transition - but it got worse! |
Data
for the bike:
Time:
2hr42min, 87km, average power: 244w, best 30minutes (mostly the climb!): 303w,
average hr for ride 143, altitude gained: 1347m.
2nd
transition was a little slow, and ended up sticking with the shoes from the
first run (they were where the bike was racked, basically because I thought
taking them off - and putting the others on was going to be too hard! The first
couple of kms were pretty ugly, and I had to take a toilet stop – as did most
others around me - it would appear! The legs came right and I felt better and
better and started to run though a few more people as the km’s ticked off. Mostly
I focused on getting to the next aid station, and keeping the fluids and food
going in. I was getting in more than I usually would, and felt quite
comfortable doing so. I felt it was one of me best races ever nutrition wise!
My left quad was giving me some grief – just getting sore though – the usual “longer
duathlon” sore! Felt good and getting better after 10km, and was getting
optimistic that I could push harder on the last 5km. At the 15km mark the
optimism evaporated quite quickly with a couple of severe calf cramps. These
basically took the legs out from underneath me. So the next 5km was a
walk-run-hobble combination to get to the finish line.
For
the final run (average data):
First
30min: 145hr, 4.37pace (6.47km)
Middle
40min 151hr, 4:35 pace, (8.67km)
Last
30min 128hr, 5:56min/km (5.05km)
Overall
1:39:59, 19.98km, 142hr average, 4:50 min/km average
A
little disappointed in hindsight to lose 10min+ in the last 5km of the run – I was
pretty happy to get through the race, and did enjoyed experience overall. I do
enjoy the Worlds experience overall – they are a great reason for a holiday!
Most of the others there are also there to enjoy themselves – which makes for a
great atmosphere. Just wish they would choose better timing for the locations –
so the weather/conditions don’t affect the races so much and so often! 
