Over the last few weeks we have had a couple of training camps. First was a long weekend in Taupo - 4 days with some pretty solid training sessions (with a 2 day option in there too).
But first a slight back track and I will go over the training post half Ironman. The recovery post half was very good, certainly the least fatigued I can ever remember feeling after a half Ironman. However there was one major hiccup, the torn calf. A month after the half, and I have managed 5 runs in total (I think), and 3 of those have ended in failure and have been less than 15 minutes. Yesterday was the most successful, with around 40 minutes of 3min slow jog (not sure it was really running) and a 1min walk, which I did cut down to 30sec a few times. I got through that no trouble - the first "no trouble run" in a month. So Deno and Bevan have managed to help get it right, but it has taken time, and time is not a plentiful resource unfortunately. This has sort of put a fair few nails in the Ironman coffin unfortunately. I don't see anyway to resurrect even a moderate level of run fitness between now and Ironman - well not without serious risk of injury (I see the risk as far greater than possible benefit in going full out run training wise as well). The best outcome will be the the run-walk taking slightly less time than the bike (which I am not counting on). While it is a little disappointing - I don't see it as the end of the world - I have really enjoyed the journey back to Ironman this year, and I am sure that race day will be a celebration of that journey, what ever the result it!
On the plus side, with no running, I have been doing 4-5 swims per week, and the swimming is solid now. and I have done a few weeks or 5-6 rides per week. I have to say that the riding has come to a new level, and I definitely have a better fitness profile on the bike than I had a month ago. I have added in one very easy ride, one moderately easy ride per week, and have done a couple of solid steady rides in the last month as a substitute for run intervals. So the main change is the volume of easy riding. Although the lower volume (ie zero) or running maybe enhancing recovery and adaptation - but I am not really sure that is the case.
Back to the training camp. I have been on a few training camps over the years and have certainly heard many tails about many camps. We had a great turn-out with around 25 people at "camp Taupo" at any one time This is how the first camp went:
Thursday: this was an easier day, with a 45min swim in the lake, with a few re-groups, really just to test the water out really. After a leisurely change over, out for a 2 hour easier bike. The route we went was pretty hilly, and Ideally this would have been flat - but we would be riding on the flatter roads a fair bit in the nest few days, so a change of scene was in order - and it was nice and quiet traffic wise! Off for a 45min run after, and a few went for a dip in the lake to finish the day off. all in all, a nice day out, and just good to be away from the hussle and bussle really.
Friday: this was not a huge day, but it was solid. Off to the pool first, and a big steady state set. Warm-up, then between 20 and 25x200m reps on the best send-off time you can maintain (between 4min and 2:50 was in order). So everyone should have got in at least 4.5km, and up to 5.5km. This went pretty well I thought, and everyone now knew they could do the Ironman swim at a good steady pace! A bit of a refuel, then down to the psuedo-track - where we used the perimeter of a cricket field - which turned out to be 405m (cricket appears to over run the Taupo running track!)! Now it was time for a track session running. Three sets of 1600m steady, bit of easy, and 800m fast, and a bit of easy. It was getting nice and warm at this stage (around mid-day), with very little wind - just adding to the experience. Most got through that session pretty well - a few of the injured brigade were just doing the jog-walk scenario watching all the others flog themselves around the track! Back to base, and some food, and off for an easy bike, which was a little optional. We actually road around the back of Taupo, and in to the Velodrome. Did a few laps and even did a couple of individual pursuits. A few found that riding at 60kph on the track is a little harder in reality than what it looked like on TV! Overall it was a bit of good fun rather than an epic session. good to freshen the mind, even if 3km hard on the track gave the lungs a bit of a burning sensation!
Saturday: First big day. short swim (20min in the lake), then off for the big bike. Everyone was to try to get in at least 180km (full Ironman course), and the faster riders were expected to do over 200km. I threw in a few steady efforts, just to break the ride up a little, and show that a change of pace is possible on a long ride. Not all in grouppo 1 were that happy with my "steady efforts" though. The written complaints that were submitted were subsequently filed in the circular filing cabinet (well - looked more like the rubbish bag actually). After returning from the long ride, a short run, just to try and find the run legs was in order. A few run legs were lost, and hydration strategies were questioned!! There were a few hiccups - punctures and slipping seat posts, but those that got through were now happy about being able to do the bike for IM as well!
Sunday: Sort of a half Ironman simulation - with a 40-45min swim, another lap of the bike course (with a few solid efforts) and then a lap of most of the run course. The swim was fine - with the water being very pleasant - even on the tired bodies. Although instructions were starting to be short-cut, with turn-around points a little shorter than they were suppose to be! On the bike, and with a few moans and groans things go underway. I suspect there were a few tender backsides from the previous days! the first steady effort certainly sorted a few people out. A few who were a little light on the food side were changing gear - into creeping mode - and I am sure just getting back home was the only objective! With the steady efforts I had a little advantage in that I did not have to worry about running after - so was quite happy giving everyone someone to chase. From a training perspective, I would have loved to be able to run, as that was a key run session in the Ironman build-up. But that was not to be. Most did get through the run in some shape or form. It was quite warm as well, so great confidence for those that did find their run legs after my best attempts to destroy them after a couple of very solid days of cycling.
After all packed up and heading home, I think most that did at least some part of the training camp come away feeling a lot more confident. The thing with camps is that with a heap of other people doing the same thing, it is much harder to "pull the pin" and take the easy option when everyone else is suffering through the hard parts. When you are training on your own, it is much easier to justify in your own mind that a slightly easier option is the better option -when in many cases it is just an easier option! The main trick for these types of training camps are to make sure you recover after, so you can actually get fitter, and not just stuffed! :-)
Wednesday, February 18, 2009
Wednesday, February 4, 2009
Tauranga race report (finally!)
It is D-day - it is all up to you now big boy!! Well a few week since the half, so better get my race report in! Tauranga half Ironman was one of the 2 big goals for the season. That said, I did plan to build through the half rather than build up specifically for the half Ironman - which is what I would have done previously. Still I did want to give it a good nudge! In the week before I was not 100% sure how I was going to race, as the form had changed a little. Originally I was quite happy to run in the training shoes, but as my running sort of took a bit of a jump improvement wise, I had thoughts of using "racing flats". The benefits would be slight faster (being lighter), but they also usually "feel" good, which might help with motivation. The down side is a bit more injury risk certainly for what is only going to be a small time gain (seconds rather than minutes). In the end, after a bit of procrastination, I went and got some new shoes - no hard core race shoes - more lightweight trainers. They did fit a differently in the practice run on Thursday, but they did feel great, and felt much more lively. Unfortunately after around 20 minutes my calf "tweaked" with a strain/minor tear. Not part of the plan - and in hind sight, I would have keep with the training shoes! But what is done is done!
time to check the swim course the day before - check out the retro togs - no budgies were harmed in this photo shoot!As usual the day before is a lot of catching up with old friends and competitors. It usually takes around an hour to get through the expo/registration tent - but it is all good fun. Being an Anniversary race, there was a little extra pomp-and-ceremony, and being a past winner, I even had a TV interview! With the bike checked in I was sort of looking forward to seeing how I would go, although still very nervous about the calf. Things were about to change! I started to feel a little queasy at around 9pm, and was a bit picky with the dinner. After I had put all the race gear out, I tried to go to bed, but when I lay down I really felt bad. After a bit of pacing around it all came to a head. Off to the loo and hugging the bowl empting the stomach in a very violent manner. I was not sure if I had lost any internal organs, but there was certainly no contents left in my stomach!!! Liz was kind enough to get up and check I was still alive and inform me that "well you wont be starting". Racing was not on my mind, just keeping insides inside was really the only thing on my mind. On the couch and did get a couple of hours of sleep. When the alarm did go off, I did not feel as bad, but was certainly feeling very fragile. I got a bit of breakfast in, and could only stomach half a glass of fruit juice and half a coffee. I thought getting through the swim was a possible, and maybe able to get on the bike, but that was about all that was possible - and it would only making up numbers. Gathered all the gear and headed down to transition. I set everything up and was ready in plenty of time.
I wondered down to the water quite early and gently immersed myself in and went for a gentle warm-up. I was still feeling very fragile, and went for a longer easy warm-up rather than including a few solid efforts. I did do one steady effort, just to see how it was - and it was not flash. I did manage to see a few Jelly fish, but they did not bother me, so I didn't bother them. I had entered Pro, so managed to be in a nice small wave start, and knew I would not be last out, so I was happy with that. The gun went off, and I went out pretty hard - but no full noise. Not much jostling at all, and quite happy sitting in the main pack. This was a bit better than expected, and found some nice feet to swim on, and still feeling comfortable at around 3-400m into it. Sweet! Then some turkey starts swimming over my back - what the hey??!? I tried to brush him off and see who it was, but he was determined, so I swam across the pack and up through the middle (there were sort of two pace lines going) - I don't really need that. 10 seconds later he is all over me again - get off damn it!! I finally manage to fight him off and then jump on to the back of some feet and try to settle down again. Look up, and darn-it, the feet I am following have fallen off the back of the pack! I go around and try to bridge the gap, get about half way and no more progress, and the way I feel I don't really want to put in a huge effort - so settle in to a steady pace, and decide to sit back in. Get back on the feet - pretty sure it is Walter Thorburn, so that is OK. It is nice and relaxed on the feet, and I am thinking of another effort around the next turn buoy, as the bunch is still within reach. Then the person in front manages to swim over a nice big jellyfish and kick it right up into my face. So a nice big face full of jellyfish, which happens to be of the stinging variety. A bit of burning and tingling on the side of the face and lips, and even on the tongue - bugger! The rest of the swim is pretty uneventful, as I just sit in until around 4-500m to go and we start lapping people. Taking my own line through the obstacle course feels like a better option. So an OK swim, a little annoyed I got thumped off the main pack, but not a disaster.
Not the fastest transition, but I have everything and settle into a comfortable pace early on, quite happy to do my own thing. I pass a couple of people, including Walter, who had a better Transition than me, then go past Jo Lawn like she is standing still - wondering why she is going so slow! Coming to the first turn-around and I see how the front of the race is panning out - pretty much as I expect - a couple of fast swimmers out the front then a couple of smaller groups of solid riders that will no doubt come together soon, and then a few stragglers. After the turn I see those I have pasted and then a solid group of 6-8 riders 2-3minutes back - being led by a couple of strong riders. Next turn around and the groups in front are combining - so the race is going to be a running race! still a couple of stragglers just in front, and the group behind has swept up those I pasted and gaining momentum - with around a dozen riders - that is not good for me! Next turn around I see the following group is going to swallow me, so I just sit up and wait for the inevitable. stretch out the back a little and get some food in. At this point I thought I would get a drafting penalty - not because I was drafting - just had a sinking feeling in my gut (but that may have been a side effect from the night before). I weaved my way to the back of the pack, just so I could see what was going on from ticket collector position (back). Jo lawn was trying to protect that position, but she and Walter had been given a free ride up, so they would have to take what they were given!! My decision to sit back and watch was a good one, as a draft buster soon arrived, and there were going to be penalties! I don't envy their job, and as drafting is a judgment call, you just have to take it on the chin a bit when the wrong call is made. Walter got busted, and he really deserved it, as he was blatantly drafting (as he admitted), and the penalty he got was far less than he gained riding in the group (by about 10 minutes!). A few others also got busted, some fair cop, some a little dubious (including Mr Gardiner). So the group got culled down a little. The presence of the draft marshal also made riders leave bigger gaps and ride a little differently, and I used this opportunity to go to the front and put the pace on for a wee while (5km or so). Than ended up shelling out a few of the weaker riders that were really getting a free ride. With a couple of short laps to go I alternated between sitting at the back (comfy position and eating/drinking) and going to the front at a steady pace. The end result was a group of 12-15 riders was now 4, mostly old campaigners! Excellent!
Now it is time to run - the great unknown. I took my time easing into the run just to see how the body was. I had mostly looked after myself on the bike, and had gone a fair bit easier than planned - due to the vomiting and the way the ride had panned out. I felt fine in the first km, much to my surprise. Then at the first aid station, my calf went - completely locked up! OK - so this is going to be a long walk. Tried to get some ice for it, but there was none, and gave it a bit of a mild stretch. Then started shuffling along - you might call it a run, but that is probably a little optimistic, as walking would have been quicker. I was running and the calf was tolerable rather than comfortable. It then eased up a little on the camber on the first turn around and I was almost running - still pretty slow. After the turn around and the camber was the other way the calf really complained again, so it was back to creeping along. A few others went past, but far less than I was expecting. I have a little battle with Wayne Shackleton - someone who I have raced against for nearly 20 years - some things change and some things stay the same! The run around the mount was just survival. back on to the road and the second lap the calf almost freed up and I ran OK, until the mount base track again, and back to surviving. I think I ran the second lap around 4-5 minutes faster than the first - so that was good. I finished feeling the best I ever have. Probably because I couldn't really push much on the run, and that ended up a bit of a cruise. Finished with 4 hours 19min and top 25 - a great result with all things considered. Stoked with that! I think it is my second slowest, but just really happy to be out there in the end!
Old timers get special race numbers!!Congratulations to anyone who made it through all that!!!
Wednesday, January 21, 2009
first biggie coming up
This is what I wrote before the half - but didn't get around to posting before I went to the Half Ironman... If you are bored, a read while I write up the race report!
Another couple of weeks have flown past, and the first real test of the season is looming - the Tauranga half ironman. I am not sure what to expect or how I will go, which is a little unusual for me - I generally know where I am at - for better or worse! The last few weeks have certainly been a bit funny, and the indicators for my form have been sending very mixed messages. I guess I will know for sure in a few days anyway!
The long rides and the longer runs are definitely getting better. I feel better and far more controlled during the sessions, and much better after (ie not devastated!). However, I do think the longer rides are knocking me around a little more than I feel they are. I do feel OK the day after, but I have been quite flat on the Tuesday after, and the bike intervals on Tuesdays have been a fair bit down on where they should be - at least where I think they should be! On the other side the run intervals have been getting progressively better. Last week was 7x1km, and they were the fastest and felt the most controlled so far (for over a year at least). That is definitely a positive. They are still a very long way from my best (over 40 seconds per km!), but improvement is good thing! It does not feel that long ago when I did a set of 1 km reps and realized that I had run a marathon in an Ironman at a faster pace than I was doing my 1km reps at!
I also had a crack at a 90km TT a couple of weeks ago (on the trainer). I deliberately started a little conservatively, which ended up being about the right pace. I also deliberately sat up from on the aerobars regularly to stretch out a little - before "I needed to". It was all going well until around the 40km mark, and my butt (glut muscle) started to scream! so I sat up a little more, which relieved it a little but it was certainly not going away. So I have a few choices, pull the pin and call it a day, solder on a bit slower and roll through the 90km at a pretty leisurely time, or try to keep the pace up reasonably well for a bit longer and at least get a 50 or 60km TT done. I Kept going and got through the 50km, then the 60km. I was still holding the same speed/power, and was managing the glut issue OK. I then made a decision to forget about the speed, and make sure I focused on the things that would get me to the end of the TT well - a few gels, a few salt tablets, drink more, and try to relax as much as possible and maintain good form. I really avoided focusing on the glut and the discomfort it was giving me. Figuring if I focus on the pain, it was just going to be painful! Well - it worked! I made it through the TT, not much of a drop off in pace at all, although when I did get off I was not sure I had made the right decision, as my left leg was not working at all - a run was out of the question... It was a solid time, but around 8 minutes off my best time (I think). Power was OK (averaged a bit over 300w), but not a world record. The pinched nerve in my butt was a concern!
How is the half going to go?? I am not sure - a couple of hiccups, with a pinched nerve, and feeling a bit chesty are not helping. My prediction - the swim will be the swim, a solid steady either back of the second pack or in the middle of the third pack, around 4 minutes down on the first bunch - well probably. The bike - I will probably hold a steady pace rather than go for it on the bike - for two reasons - my pinch butt nerve and my poor running (relatively) fitness. The run is really a big unknown for me. Three weeks ago I would have said around 1 hr 40min would be good, now I think if I have a good day I can perhaps give 1hr30min a nudge. The conditions will play a big part - if it is hot I will suffer and be slower... If I have a good swim, I will probably have a good bike too, as I will be around better riders rather than riding on my own. 4 hours 15min will be a good day in the office (my best is 3hr50min), over 4hr 45min and I am having "issues"!!!
First I have to sort my stuff out and find all my gear. Then I probably need to tell myself what I have been telling everyone else all week - be positive and give it your best shot, with the cards you are dealt on the day...
Another couple of weeks have flown past, and the first real test of the season is looming - the Tauranga half ironman. I am not sure what to expect or how I will go, which is a little unusual for me - I generally know where I am at - for better or worse! The last few weeks have certainly been a bit funny, and the indicators for my form have been sending very mixed messages. I guess I will know for sure in a few days anyway!
The long rides and the longer runs are definitely getting better. I feel better and far more controlled during the sessions, and much better after (ie not devastated!). However, I do think the longer rides are knocking me around a little more than I feel they are. I do feel OK the day after, but I have been quite flat on the Tuesday after, and the bike intervals on Tuesdays have been a fair bit down on where they should be - at least where I think they should be! On the other side the run intervals have been getting progressively better. Last week was 7x1km, and they were the fastest and felt the most controlled so far (for over a year at least). That is definitely a positive. They are still a very long way from my best (over 40 seconds per km!), but improvement is good thing! It does not feel that long ago when I did a set of 1 km reps and realized that I had run a marathon in an Ironman at a faster pace than I was doing my 1km reps at!
I also had a crack at a 90km TT a couple of weeks ago (on the trainer). I deliberately started a little conservatively, which ended up being about the right pace. I also deliberately sat up from on the aerobars regularly to stretch out a little - before "I needed to". It was all going well until around the 40km mark, and my butt (glut muscle) started to scream! so I sat up a little more, which relieved it a little but it was certainly not going away. So I have a few choices, pull the pin and call it a day, solder on a bit slower and roll through the 90km at a pretty leisurely time, or try to keep the pace up reasonably well for a bit longer and at least get a 50 or 60km TT done. I Kept going and got through the 50km, then the 60km. I was still holding the same speed/power, and was managing the glut issue OK. I then made a decision to forget about the speed, and make sure I focused on the things that would get me to the end of the TT well - a few gels, a few salt tablets, drink more, and try to relax as much as possible and maintain good form. I really avoided focusing on the glut and the discomfort it was giving me. Figuring if I focus on the pain, it was just going to be painful! Well - it worked! I made it through the TT, not much of a drop off in pace at all, although when I did get off I was not sure I had made the right decision, as my left leg was not working at all - a run was out of the question... It was a solid time, but around 8 minutes off my best time (I think). Power was OK (averaged a bit over 300w), but not a world record. The pinched nerve in my butt was a concern!
How is the half going to go?? I am not sure - a couple of hiccups, with a pinched nerve, and feeling a bit chesty are not helping. My prediction - the swim will be the swim, a solid steady either back of the second pack or in the middle of the third pack, around 4 minutes down on the first bunch - well probably. The bike - I will probably hold a steady pace rather than go for it on the bike - for two reasons - my pinch butt nerve and my poor running (relatively) fitness. The run is really a big unknown for me. Three weeks ago I would have said around 1 hr 40min would be good, now I think if I have a good day I can perhaps give 1hr30min a nudge. The conditions will play a big part - if it is hot I will suffer and be slower... If I have a good swim, I will probably have a good bike too, as I will be around better riders rather than riding on my own. 4 hours 15min will be a good day in the office (my best is 3hr50min), over 4hr 45min and I am having "issues"!!!
First I have to sort my stuff out and find all my gear. Then I probably need to tell myself what I have been telling everyone else all week - be positive and give it your best shot, with the cards you are dealt on the day...
Wednesday, January 7, 2009
race number two...
This is what I wrote a week or so ago - but was a bit tardy in posting...
Another couple of weeks have passed. A couple of landmarks in the last two weeks of training have been a descent long run and long ride, and another race. My first proper two hour run was completed last week - it was just over 2 hours, and reasonable running all the way. Ideally at this stage I would have 10 or 12 of those under the belt, but we have to start somewhere. I have done a couple of runs with the watch ticking over two hours, but those were really 1 hour 40min runs that took 2 hours to get through, including a long walk up the short driveway at the end. We also got in a good solid long ride in last Sunday. The weather was not looking that promising, but managed to hold off, and the wind was threatening to be pretty miserable, but also relented a bit. A few punctures on the way sort of took the edge off, and a few people making wrong turns did not help the cause either - but you get that. Good money in the training bank. I think the long run took a bit out of me, I did feel a bit flat for a few days after, which unfortunately included the race. I did feel good after the long ride, although in hindsight the fatigue might have been a bit delayed, as three days later and I am pretty toasted! But performance in training was good for a few days, and then I think it caught up with me a little, or I have a bit of a bug lingering in the background. What ever it is I feel a bit average (understatement) at the moment.
The second triathlon of the season was a week and a half ago. It was just done as a training race (training wheels, no rest up for the day). It was a bit windy, but not too bad a day- well that is what I thought until I did a swim warm-up. The water was a fair bit rougher in the water than it looked. But that was good for me. It was a quite a big field for a more "fun" event, with a couple of other big events on the same weekend (two half ironmans). The gun goes off, and into the water - with a good start. No getting knocked around, although I could see a couple of bigger groups on each side. Round the first buoy, and it is quite "busy", but no majors - all good. Then things thin out quite a bit. On the second of two laps I recognize I am swimming with the main competitors. I try drafting a little, but it is harder to try and follow with the rougher water than it is to take your own line. So take my own lines as I feel I am swimming straighter and feel pretty comfy in the water. On the third (of 3) lap heading for shore, the others head off way left, and I am darn sure I am taking a really good straight line in. I put a bit of a burner in and get around 20m ahead of the others around me and am quite happy with that, given they are also going in the wrong direction. Out of the water, and on the bike, with an OK transition, not the fastest, but don't lose any time either. It is a flat bike, with drafting, and a short run to the first turn-around. Reuben was cleaning my toes in the swim, which I thought was good for the bike, as he might prove helpful on the bike - at least a little. The first turn-around is where you find out just where everyone is. Bugger me- those that I swore were well behind in the swim had somehow managed to get a lead by the first turn-around, the second bit of bad news is Reuben has had a shocker transition and is way behind. I am on my own, with a group of 4-5 up the road working together. I still backed myself to do OK, at this point. Although I am sure those up the road thought it was game over. 20km later and it is pretty much the same situation. No in roads, but they are not taking big time out of me either. And no threats from behind. Then two get dropped from the front group and I catch them. I sit on them for a couple of km's which is good, just to bring the HR down a bit and relax somewhat. Now the waterfront bike course is not really technical, there are a few corners, but nothing you have to really slow down for. Coming into a corner and there is some braking by the two in front - well I don't need to do that, so I keep pedaling and ride around the outside. Look back after a few hundred meters and I am 100m ahead. So they are no use anymore! Head down again and just ride steady. Off the bike and there are 3 well up the road, and the two I passed with around 10km to go on the bike look like they are 2 minutes back. Steady out on the run and see what happens. Status quo. Apparently I make up well over a minute on the next two ahead in the second 5km of the run, but I am still well short by the finish. Feel OK at the end. I think I could have gone perhaps 50% longer at the same sort of speed, but did not have much more speed to give on the day. If it was shorter I doubt I would have gone faster. A good hit-out, and good to see where I am at with a race pretty much on my own. Time is OK for the conditions, so all in all a 6 out of 10 day I think (slightly above average).
Another couple of weeks have passed. A couple of landmarks in the last two weeks of training have been a descent long run and long ride, and another race. My first proper two hour run was completed last week - it was just over 2 hours, and reasonable running all the way. Ideally at this stage I would have 10 or 12 of those under the belt, but we have to start somewhere. I have done a couple of runs with the watch ticking over two hours, but those were really 1 hour 40min runs that took 2 hours to get through, including a long walk up the short driveway at the end. We also got in a good solid long ride in last Sunday. The weather was not looking that promising, but managed to hold off, and the wind was threatening to be pretty miserable, but also relented a bit. A few punctures on the way sort of took the edge off, and a few people making wrong turns did not help the cause either - but you get that. Good money in the training bank. I think the long run took a bit out of me, I did feel a bit flat for a few days after, which unfortunately included the race. I did feel good after the long ride, although in hindsight the fatigue might have been a bit delayed, as three days later and I am pretty toasted! But performance in training was good for a few days, and then I think it caught up with me a little, or I have a bit of a bug lingering in the background. What ever it is I feel a bit average (understatement) at the moment.
The second triathlon of the season was a week and a half ago. It was just done as a training race (training wheels, no rest up for the day). It was a bit windy, but not too bad a day- well that is what I thought until I did a swim warm-up. The water was a fair bit rougher in the water than it looked. But that was good for me. It was a quite a big field for a more "fun" event, with a couple of other big events on the same weekend (two half ironmans). The gun goes off, and into the water - with a good start. No getting knocked around, although I could see a couple of bigger groups on each side. Round the first buoy, and it is quite "busy", but no majors - all good. Then things thin out quite a bit. On the second of two laps I recognize I am swimming with the main competitors. I try drafting a little, but it is harder to try and follow with the rougher water than it is to take your own line. So take my own lines as I feel I am swimming straighter and feel pretty comfy in the water. On the third (of 3) lap heading for shore, the others head off way left, and I am darn sure I am taking a really good straight line in. I put a bit of a burner in and get around 20m ahead of the others around me and am quite happy with that, given they are also going in the wrong direction. Out of the water, and on the bike, with an OK transition, not the fastest, but don't lose any time either. It is a flat bike, with drafting, and a short run to the first turn-around. Reuben was cleaning my toes in the swim, which I thought was good for the bike, as he might prove helpful on the bike - at least a little. The first turn-around is where you find out just where everyone is. Bugger me- those that I swore were well behind in the swim had somehow managed to get a lead by the first turn-around, the second bit of bad news is Reuben has had a shocker transition and is way behind. I am on my own, with a group of 4-5 up the road working together. I still backed myself to do OK, at this point. Although I am sure those up the road thought it was game over. 20km later and it is pretty much the same situation. No in roads, but they are not taking big time out of me either. And no threats from behind. Then two get dropped from the front group and I catch them. I sit on them for a couple of km's which is good, just to bring the HR down a bit and relax somewhat. Now the waterfront bike course is not really technical, there are a few corners, but nothing you have to really slow down for. Coming into a corner and there is some braking by the two in front - well I don't need to do that, so I keep pedaling and ride around the outside. Look back after a few hundred meters and I am 100m ahead. So they are no use anymore! Head down again and just ride steady. Off the bike and there are 3 well up the road, and the two I passed with around 10km to go on the bike look like they are 2 minutes back. Steady out on the run and see what happens. Status quo. Apparently I make up well over a minute on the next two ahead in the second 5km of the run, but I am still well short by the finish. Feel OK at the end. I think I could have gone perhaps 50% longer at the same sort of speed, but did not have much more speed to give on the day. If it was shorter I doubt I would have gone faster. A good hit-out, and good to see where I am at with a race pretty much on my own. Time is OK for the conditions, so all in all a 6 out of 10 day I think (slightly above average).
Wednesday, December 10, 2008
The Baby faced assassin
Last weeks training was a bit of a steady as she goes - just ticking most of the boxes in the regular routine. The long run ended up on the scrap heap, mainly due to scheduling issues. To be honest, it was done-in by Mr Procrastination! I had two opportunities to slip it in, but mucked around, and ran out of time on both occasions. So have duly given myself a slap on the wrist!
Sundays ride was probably the most "interesting" session of the week. It was Katie Kennys "going away ride", and there was a good turn-out. Beautiful day for it too. We got the first puncture at around 5km, and usually if there is one - there will be several in the ride! A little further down the road and we have our second little excitement. We have to journey down the Pakaranga hi-way for a short period on our standard long ride loop, and this is a 6 lane road, usually pretty quiet at 7-8am on Sunday morning, but not so good on the way back. Cruising along quite merrily, and out from the right comes a football rolling across the road (across 5-6 lanes!). It is heading for Reuben. Reuben is sure it is going to get him and Reuben is sure he is going to hit the deck! Everyone watching behind (in slow motion of course) is also sure Reuben is going to hit the deck. The ball somehow manages to roll under Reubens bike - between the wheels! Every one seeing this is stunned. However the ball is not yet finished! It bounces off the curb, taking out Mike on the rebound, who was diligently watching the action from behind! Everyone is OK after, although not quite sure how it all happened! Second puncture for the group at around 30km - and a good one too. A sharp stone that cuts through the sidewall of the tyre. So there is a nice turtle head of tube sticking out when the new tube is in and pumped up. Another puncture waiting to happen (not if - but when). Rider number two is now on the way home, wondering how far they will make it before they have to start walking after the call to be picked up! Liz does make it back to the car! The rest of the ride was reasonably uneventful - no dog attacks, rogue drunks on their way home, not even the weather conspired against us!
As it was Katies last official ride with us (she is off to Christchurch, then Dunedin - for University!), I will do a bit of a tribute to her - as she is special! Little Katie, as she is known, starting coming along to the Saturday brick (swim-bike-run) sessions quite early on - as a 12 or 13 year old (my memory is fading). These sessions run for around 3 hours, and can be reasonably solid - but they did not phase the young Katie! I imagine she did sleep pretty well after the first few sessions though! She did not really say much, just quietly got on with things. Over the years she developed into a very handy athlete, moving from triathlon more to cycling. She was captain of the all conquering Dio senior cycling team this year. While butter would not melt in this innocent young ladies mouth, if you showed any sign of weakness she would nail your ass to the wall! Just ask the chickens at the top of Twighlight Rd! Over the last couple of years she has been trying to take my scalp on a hill climb, and we have had a bit of a challenge going. Fortunately my poker face has got me out of trouble a couple of times, when she could have probably rolled me. But she was probably hurting quite a bit, looked over at me, and I probably looked quite comfortable - even though I was about to break, and she would crack first. If I did feel that she had a good chance on an upcoming climb, my other tactic was to put in an absolute 100% effort attack quite early, to put her off. I didn't really play fair! :-). A few weeks ago we were riding up Twighlight road (approximately a 2km steady climb), and was feeling a little average in the legs. With just one corner to go I did sense impending doom, and looked around, and sure enough "little Katie" is on my wheel. I know what is coming next. Sure enough, as we round the corner, the attack comes. Now at the very top of Twighlight, there are a number of Chickens and Roosters that live right on the side of the road. Unfortunately the residence of Twighlight had decided to take their quite newly hatched chiclets for a walk across the road, just as the hill top sprint was being decided. I was not stopping, and dove on the inside, which managed to scatter the wildlife a little more toward the centre of the road, where a second placed sprinter managed to reduce the inhabitant population by a couple of chiclets... There was not going to be any stopping to survey damage - tears would be involved!
Katie is one of those people that will be good at what ever she decides to be good at. Not because of a huge amount of natural ability (she certainly does have some of that though), but because she is very determined! Over the years I have had the opportunity to meet and make friends with some great people. As an athlete and a coach I have made friendships that really have changed my life. I am not really a very emotional person - but it was very sad to say goodbye to Little Katie. I am sure our paths will cross in the future - many times I hope. Good luck Little Katie - you are the genuine Baby faced assassin!
Sundays ride was probably the most "interesting" session of the week. It was Katie Kennys "going away ride", and there was a good turn-out. Beautiful day for it too. We got the first puncture at around 5km, and usually if there is one - there will be several in the ride! A little further down the road and we have our second little excitement. We have to journey down the Pakaranga hi-way for a short period on our standard long ride loop, and this is a 6 lane road, usually pretty quiet at 7-8am on Sunday morning, but not so good on the way back. Cruising along quite merrily, and out from the right comes a football rolling across the road (across 5-6 lanes!). It is heading for Reuben. Reuben is sure it is going to get him and Reuben is sure he is going to hit the deck! Everyone watching behind (in slow motion of course) is also sure Reuben is going to hit the deck. The ball somehow manages to roll under Reubens bike - between the wheels! Every one seeing this is stunned. However the ball is not yet finished! It bounces off the curb, taking out Mike on the rebound, who was diligently watching the action from behind! Everyone is OK after, although not quite sure how it all happened! Second puncture for the group at around 30km - and a good one too. A sharp stone that cuts through the sidewall of the tyre. So there is a nice turtle head of tube sticking out when the new tube is in and pumped up. Another puncture waiting to happen (not if - but when). Rider number two is now on the way home, wondering how far they will make it before they have to start walking after the call to be picked up! Liz does make it back to the car! The rest of the ride was reasonably uneventful - no dog attacks, rogue drunks on their way home, not even the weather conspired against us!
As it was Katies last official ride with us (she is off to Christchurch, then Dunedin - for University!), I will do a bit of a tribute to her - as she is special! Little Katie, as she is known, starting coming along to the Saturday brick (swim-bike-run) sessions quite early on - as a 12 or 13 year old (my memory is fading). These sessions run for around 3 hours, and can be reasonably solid - but they did not phase the young Katie! I imagine she did sleep pretty well after the first few sessions though! She did not really say much, just quietly got on with things. Over the years she developed into a very handy athlete, moving from triathlon more to cycling. She was captain of the all conquering Dio senior cycling team this year. While butter would not melt in this innocent young ladies mouth, if you showed any sign of weakness she would nail your ass to the wall! Just ask the chickens at the top of Twighlight Rd! Over the last couple of years she has been trying to take my scalp on a hill climb, and we have had a bit of a challenge going. Fortunately my poker face has got me out of trouble a couple of times, when she could have probably rolled me. But she was probably hurting quite a bit, looked over at me, and I probably looked quite comfortable - even though I was about to break, and she would crack first. If I did feel that she had a good chance on an upcoming climb, my other tactic was to put in an absolute 100% effort attack quite early, to put her off. I didn't really play fair! :-). A few weeks ago we were riding up Twighlight road (approximately a 2km steady climb), and was feeling a little average in the legs. With just one corner to go I did sense impending doom, and looked around, and sure enough "little Katie" is on my wheel. I know what is coming next. Sure enough, as we round the corner, the attack comes. Now at the very top of Twighlight, there are a number of Chickens and Roosters that live right on the side of the road. Unfortunately the residence of Twighlight had decided to take their quite newly hatched chiclets for a walk across the road, just as the hill top sprint was being decided. I was not stopping, and dove on the inside, which managed to scatter the wildlife a little more toward the centre of the road, where a second placed sprinter managed to reduce the inhabitant population by a couple of chiclets... There was not going to be any stopping to survey damage - tears would be involved!
Katie is one of those people that will be good at what ever she decides to be good at. Not because of a huge amount of natural ability (she certainly does have some of that though), but because she is very determined! Over the years I have had the opportunity to meet and make friends with some great people. As an athlete and a coach I have made friendships that really have changed my life. I am not really a very emotional person - but it was very sad to say goodbye to Little Katie. I am sure our paths will cross in the future - many times I hope. Good luck Little Katie - you are the genuine Baby faced assassin!
Friday, December 5, 2008
tick, tick, tick...
I know you all need a laugh...
Training for the week starting 17th November:
I was keen to get my training back on track this week, and did feel reasonably motivated after the race last week. Or possibly more desperate to keep the wolves snapping close at my heels a little further at bay! I took Monday quite easy, cruised the swim - at an almost pathetic level, but it was the right thing to do as I felt way better by the end. Put some running shoes on later on Monday to go for a run, and that was not going to happen - due to a few blisters on the feet from Sundays adventure. Tuesday was reasonably solid - the bike intervals went well, probably the best in the last 5-6 weeks, so that was good mentally. Wednesday was a good day too - it was the first day that I actually felt "power". I felt quite strong in the pool - didn't really smash the swim - but did one of the fastest 1500m pull (standard Wednesday swim) in a while, and that was with calf cramps in the last 500m (which cut the swim a bit short). The evening spin class was also showing signs of change - with a much lower HR for the effort than usual. Now normally this means I am starting to get fatigued and slightly over-trained - but it did also feel easy. Then woke up feeling pretty average on Thursday - so I had not grown taller and become bulletproof! And this was about when my week started to fall apart.
Rolled through the squad swim OK, but was a bit tired. After a feed, jumped on the bike to do a "steady" ride - a stepping stone session to get me back to my half IM simulation levels - so wanted to include 3-4 efforts of around 10minutes at between 275-300w. I was not 100% sure on the power level, but wanted to keep the HR around 150 (nothing over 155 at all). About three quarters of the way through the first steady effort and the effort started to feel a bit too solid, the HR was climbing - this was not as planned. Check the power and that was climbing - but the speed was constant (I was on the trainer). OK - this is not a good sign, look down at the back wheel, and sure enough - the back tyre is pretty flat looking! Darn-it! Quickly jump off and pump it up, in the futile hope it is a very slow leak. Of course it is not, and 10 minute later I am back off changing the tyre. Unfortunately I was on a tight time line with a couple of appointments soon after, so had to cut the session short after all that. The efforts that I did do, sort of went OK, but it was hard to determine exactly what I wanted out of it with the starts and stops. Oh well... The day got a bit worse. Went to go for a run, then "where are my shoes"? After over an hour of hunting high and low, I came to the conclusion that they have been stolen from the front door (where they normally reside when not on my feet!). Great! Someone really does not want me to run! A day later and a new pair of shoes, and managed a half hearted long run - very slow to start with, but it sort of came right. The neighbors then decided to crank up the garage band at around 1am Sunday morning. So after a call to noise control, things become quiet enough to get some sort of sleep in, but at 6am, getting ready for a long ride was not a happening thing. So after a grumpy start to Sunday, I did manage to knock out 2 hours on the trainer, but was not that happy about it! At least the weather was a bit crappy...
On to the next week (which is now last week!):
Monday morning for another week, and swim time. I was getting my ass handed to me! I felt OK, although we were doing 400's and I really don't like them. Longer is OK, and so is shorter, me and 400's have just never got on that well. I am pretty much the slowest swimmer in the lane, but I was getting lapped by everyone, no matter how hard I tried. After a couple I checked the 200m split, and it was 2:30 - so it was not me - I am swimming OK, it was the other sod's in the lane that were on fire and giving it what for! That made me feel slightly better, so chucked the pull gear on for the rest of the set! Rolled through the easier training quite comfortably. For some reason the bike intervals were not really that good - OK, but probably 20-30w under what they should have been. A little bit from weights I think (there was a bit of DOM's going on), and not really that into it. The long run need to be done during the week - due to a wedding at the weekend, and that went OK. Followed the usual theme, very slow and sluggish at the start then feeling much better in the second half. Not really much quicker, but at least feeling better. I think the calf raises are actually starting to work too. I feel a little more confident running - whereas previously I was sort of waiting for the impending doom of a calf popping each run. Running intervals are a bit average still, I would have thought that with a few weeks of semi regular semi-decent long runs (hour and a half or better), that the running would actually be getting a little better - but not yet (hopefully yet). Lost Saturday, with taking training sessions and social functions - but well worth the evening out! Was a bit hard getting up in the morning for the Sunday long ride, but well worth it - a glorious riding day. Nice warm weather, and bugger all wind. Just a great day to be out. Now if I can just get a slightly stronger leash for Phil (Morreau), all will be good!
Christmas is rolling around very quickly. Good in some ways, but I do like my routines, and they will go out the window a little. But it is an opportunity to do a few training that would not normally get done. Also have to cope with the stress of finding my mothers Christmas present...
Training for the week starting 17th November:
I was keen to get my training back on track this week, and did feel reasonably motivated after the race last week. Or possibly more desperate to keep the wolves snapping close at my heels a little further at bay! I took Monday quite easy, cruised the swim - at an almost pathetic level, but it was the right thing to do as I felt way better by the end. Put some running shoes on later on Monday to go for a run, and that was not going to happen - due to a few blisters on the feet from Sundays adventure. Tuesday was reasonably solid - the bike intervals went well, probably the best in the last 5-6 weeks, so that was good mentally. Wednesday was a good day too - it was the first day that I actually felt "power". I felt quite strong in the pool - didn't really smash the swim - but did one of the fastest 1500m pull (standard Wednesday swim) in a while, and that was with calf cramps in the last 500m (which cut the swim a bit short). The evening spin class was also showing signs of change - with a much lower HR for the effort than usual. Now normally this means I am starting to get fatigued and slightly over-trained - but it did also feel easy. Then woke up feeling pretty average on Thursday - so I had not grown taller and become bulletproof! And this was about when my week started to fall apart.
Rolled through the squad swim OK, but was a bit tired. After a feed, jumped on the bike to do a "steady" ride - a stepping stone session to get me back to my half IM simulation levels - so wanted to include 3-4 efforts of around 10minutes at between 275-300w. I was not 100% sure on the power level, but wanted to keep the HR around 150 (nothing over 155 at all). About three quarters of the way through the first steady effort and the effort started to feel a bit too solid, the HR was climbing - this was not as planned. Check the power and that was climbing - but the speed was constant (I was on the trainer). OK - this is not a good sign, look down at the back wheel, and sure enough - the back tyre is pretty flat looking! Darn-it! Quickly jump off and pump it up, in the futile hope it is a very slow leak. Of course it is not, and 10 minute later I am back off changing the tyre. Unfortunately I was on a tight time line with a couple of appointments soon after, so had to cut the session short after all that. The efforts that I did do, sort of went OK, but it was hard to determine exactly what I wanted out of it with the starts and stops. Oh well... The day got a bit worse. Went to go for a run, then "where are my shoes"? After over an hour of hunting high and low, I came to the conclusion that they have been stolen from the front door (where they normally reside when not on my feet!). Great! Someone really does not want me to run! A day later and a new pair of shoes, and managed a half hearted long run - very slow to start with, but it sort of came right. The neighbors then decided to crank up the garage band at around 1am Sunday morning. So after a call to noise control, things become quiet enough to get some sort of sleep in, but at 6am, getting ready for a long ride was not a happening thing. So after a grumpy start to Sunday, I did manage to knock out 2 hours on the trainer, but was not that happy about it! At least the weather was a bit crappy...
On to the next week (which is now last week!):
Monday morning for another week, and swim time. I was getting my ass handed to me! I felt OK, although we were doing 400's and I really don't like them. Longer is OK, and so is shorter, me and 400's have just never got on that well. I am pretty much the slowest swimmer in the lane, but I was getting lapped by everyone, no matter how hard I tried. After a couple I checked the 200m split, and it was 2:30 - so it was not me - I am swimming OK, it was the other sod's in the lane that were on fire and giving it what for! That made me feel slightly better, so chucked the pull gear on for the rest of the set! Rolled through the easier training quite comfortably. For some reason the bike intervals were not really that good - OK, but probably 20-30w under what they should have been. A little bit from weights I think (there was a bit of DOM's going on), and not really that into it. The long run need to be done during the week - due to a wedding at the weekend, and that went OK. Followed the usual theme, very slow and sluggish at the start then feeling much better in the second half. Not really much quicker, but at least feeling better. I think the calf raises are actually starting to work too. I feel a little more confident running - whereas previously I was sort of waiting for the impending doom of a calf popping each run. Running intervals are a bit average still, I would have thought that with a few weeks of semi regular semi-decent long runs (hour and a half or better), that the running would actually be getting a little better - but not yet (hopefully yet). Lost Saturday, with taking training sessions and social functions - but well worth the evening out! Was a bit hard getting up in the morning for the Sunday long ride, but well worth it - a glorious riding day. Nice warm weather, and bugger all wind. Just a great day to be out. Now if I can just get a slightly stronger leash for Phil (Morreau), all will be good!
Christmas is rolling around very quickly. Good in some ways, but I do like my routines, and they will go out the window a little. But it is an opportunity to do a few training that would not normally get done. Also have to cope with the stress of finding my mothers Christmas present...
Monday, November 17, 2008
First Triathlon of the season...
Well the first triathlon of the season kicked off for me over the weekend. My original plan was for the sprint triathlon (peoples tri), but I have had a grudge match with Ant's Gardner the last few years, so txt him just to check we were doing the sprint tri - unfortunately he informed me (Saturday night before the race of course) that we were doing the standard/Olympic distance race. Bugger! So I took a few harden-up pills and went off to bed, slightly happier about the swim, and a lot less happy abut the bike. I decided to go with the training wheels instead of the race wheels (so I could get some power data), but went aero helmet.
It was quite a pleasant start time - 9am, which was a nice change! I generally prefer the left hand side as my start side (as I breath to the right in races - and can see what is going on better), unfortunately everyone else had the same idea. I managed to be facing the wrong way when the gun went off and then proceeded to try and dolphin dive in 6 inches of water - not quite according to general recommendations! Then started getting whacked from the left, look over and there appeared to be a lot of people there! I spotted a line over to the right, and thought that might be a better prospect. But was also wondering why so many people were already in front of me - I am not swimming that badly at the moment! Oh well. It was a 3 lap swim (500m each lap), and by the second turn on the first lap I was sort of on my own. I spotted someone about 20-30m in front and made a concerted effort to catch them. Do so a 100m later, and as we finished the first lap and go out of the water for the turn, saw it was Rooster (old training buddy and nemesis). That was good news! sat on his toes for most of the rest of the swim, did try to do a lap in front, but he just swam beside, so figured if he didn't want to rest on my feet, I might as well rest on his!
2 minutes 48sec ahead of the the main competition (Mr Gardiner) after the swim...
Got on to the bike feeling reasonably good, as we had a little brake on a reasonably sized group behind. I knew at least a few were ahead but was not sure how many. Waited a little for rooster to get sorted as I was sure it would be far better riding with him (it was drafting) than on my own. We worked pretty well together, and pick up a few others, and by the turn around (10km) there was only one to go - sweet! just needed to check and see how far Mr Gardiner was behind. Didn't get a good look at the groups coming back, as had a few close encounters with the gutter! Felt OK, but then once we pick up the front, I got hammered a couple of times. After doing a half descent turn at the front, the next person coming through, came through really hard, and I have to do a max effort to get back on the group. I was not happy! Rooster then put in a couple of burners on a couple of climbs, and one of the group got spat. I was not in any risk of getting dropped - but it was hurting far more than it needed to, so I started sitting out laps, and doing very short laps when I did lap out. There was no point in going harder, it was just using more energy, and we were already at the front end of the race. I suspect a couple (main hard lappers) were keen to make the group one or two riders less (particularly those that couple run). The last 15km of the race continued very much the same.
Four of use came into transition together, I was second in, and third out. and figured I might be able to pull out a top five finish if only one from the trailing group (which were a few minutes back) caught me.
By the way, nice socks Maddog...
Then I ran past one of the others in the group, and Rooster had pulled up a little lame with cramp - that will teaching him! Felt OK on the first of the two laps. There are a couple of hills in the run, the second quite solid. Those doing the sprint race were also on the run course at this time, so there were plenty of runners around - which I did find very good. Going up the second hill, I passed one fellow competitor that was not happy with the hill, shaking his head, and muttering "you have to be shitting me - we don't run up here- surely??!!". Just what I needed, some light relief! The second lap started OK, and I though that if I kept a solid tempo on the flat, and only lost a bit on the hills, top 3 or 4 was looking good. Up the first of the 2 hills, and first is way a head by now (maddog - you were right - if I ran faster I could catch him - but I couldn't!). After the turn around, still a good gap back to 3rd, but Mr Gardiner is still a little close for comfort at this point. He needs to put on 10kgs - that will slow him down! I was starting to hurt. On the last climb, and I was starting to creep as well as hurt, and I could feel a couple of blisters coming on too. I looked back at the top of the hill and no one was back - that is good - probably 40sec at least, and maybe a mile to go - with a big down hill and a bit of flat. Blisters were starting to annoy me and the tank was a bit empty going down the hill, and decided that this was the best I had and if they caught me so be it - no need to look back. With a couple of hundred meters to go and I hear a bit of a crowd roar behind, and that is not for me! Darn it! Look back, and not one, but two are rapidly closing in! Crap - I am going to have to sprint or settle for 4th (and that will cost me a brunch!). Before I have made my decision, my legs are already well ahead - the adrenalin response system must still be working well. Distant 2nd is a fine result, no world records - but then the swim was long and the bike was windy (and I have more excuses)!! Good day in the office, but still not sure I like the level of suffering I am putting in to preserve my finishing positions - I am sure it never use to be this hard! I was a good brick session - and it was definitely something I needed to do. Race! Racing is something I have somewhat "forgotten" about - but is a vital skill in itself. I just need to find a way to make the pain a little less intense! I might have to get a mediator in and sit my competitive streak down with my pain receptors and come up with some agreement for the next few events....
Scott - that is enough training - come out of the water now...
It was quite a pleasant start time - 9am, which was a nice change! I generally prefer the left hand side as my start side (as I breath to the right in races - and can see what is going on better), unfortunately everyone else had the same idea. I managed to be facing the wrong way when the gun went off and then proceeded to try and dolphin dive in 6 inches of water - not quite according to general recommendations! Then started getting whacked from the left, look over and there appeared to be a lot of people there! I spotted a line over to the right, and thought that might be a better prospect. But was also wondering why so many people were already in front of me - I am not swimming that badly at the moment! Oh well. It was a 3 lap swim (500m each lap), and by the second turn on the first lap I was sort of on my own. I spotted someone about 20-30m in front and made a concerted effort to catch them. Do so a 100m later, and as we finished the first lap and go out of the water for the turn, saw it was Rooster (old training buddy and nemesis). That was good news! sat on his toes for most of the rest of the swim, did try to do a lap in front, but he just swam beside, so figured if he didn't want to rest on my feet, I might as well rest on his!
2 minutes 48sec ahead of the the main competition (Mr Gardiner) after the swim...
Got on to the bike feeling reasonably good, as we had a little brake on a reasonably sized group behind. I knew at least a few were ahead but was not sure how many. Waited a little for rooster to get sorted as I was sure it would be far better riding with him (it was drafting) than on my own. We worked pretty well together, and pick up a few others, and by the turn around (10km) there was only one to go - sweet! just needed to check and see how far Mr Gardiner was behind. Didn't get a good look at the groups coming back, as had a few close encounters with the gutter! Felt OK, but then once we pick up the front, I got hammered a couple of times. After doing a half descent turn at the front, the next person coming through, came through really hard, and I have to do a max effort to get back on the group. I was not happy! Rooster then put in a couple of burners on a couple of climbs, and one of the group got spat. I was not in any risk of getting dropped - but it was hurting far more than it needed to, so I started sitting out laps, and doing very short laps when I did lap out. There was no point in going harder, it was just using more energy, and we were already at the front end of the race. I suspect a couple (main hard lappers) were keen to make the group one or two riders less (particularly those that couple run). The last 15km of the race continued very much the same.
Four of use came into transition together, I was second in, and third out. and figured I might be able to pull out a top five finish if only one from the trailing group (which were a few minutes back) caught me.
By the way, nice socks Maddog...
Then I ran past one of the others in the group, and Rooster had pulled up a little lame with cramp - that will teaching him! Felt OK on the first of the two laps. There are a couple of hills in the run, the second quite solid. Those doing the sprint race were also on the run course at this time, so there were plenty of runners around - which I did find very good. Going up the second hill, I passed one fellow competitor that was not happy with the hill, shaking his head, and muttering "you have to be shitting me - we don't run up here- surely??!!". Just what I needed, some light relief! The second lap started OK, and I though that if I kept a solid tempo on the flat, and only lost a bit on the hills, top 3 or 4 was looking good. Up the first of the 2 hills, and first is way a head by now (maddog - you were right - if I ran faster I could catch him - but I couldn't!). After the turn around, still a good gap back to 3rd, but Mr Gardiner is still a little close for comfort at this point. He needs to put on 10kgs - that will slow him down! I was starting to hurt. On the last climb, and I was starting to creep as well as hurt, and I could feel a couple of blisters coming on too. I looked back at the top of the hill and no one was back - that is good - probably 40sec at least, and maybe a mile to go - with a big down hill and a bit of flat. Blisters were starting to annoy me and the tank was a bit empty going down the hill, and decided that this was the best I had and if they caught me so be it - no need to look back. With a couple of hundred meters to go and I hear a bit of a crowd roar behind, and that is not for me! Darn it! Look back, and not one, but two are rapidly closing in! Crap - I am going to have to sprint or settle for 4th (and that will cost me a brunch!). Before I have made my decision, my legs are already well ahead - the adrenalin response system must still be working well. Distant 2nd is a fine result, no world records - but then the swim was long and the bike was windy (and I have more excuses)!! Good day in the office, but still not sure I like the level of suffering I am putting in to preserve my finishing positions - I am sure it never use to be this hard! I was a good brick session - and it was definitely something I needed to do. Race! Racing is something I have somewhat "forgotten" about - but is a vital skill in itself. I just need to find a way to make the pain a little less intense! I might have to get a mediator in and sit my competitive streak down with my pain receptors and come up with some agreement for the next few events....
Scott - that is enough training - come out of the water now...
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