Monday, February 27, 2012

Mangawhai Tri, 2012

Pre-race routine:

Woke up at 5:15am, loaded the bike onto the ute and on the road by 5:45. Had a coffee and BLT sandwich for breakfast on the drive. Arrived at the venue about an hour before start. Pre registered so set up transition, and just hung around and tried to relax until race time.
Transition, Pre Race
Swim 500m, 9:22
Ready Set Go!

Short swim out into the channel, then about 400m with the strong tide down the beach, and a final 100m into the beach across the tide. A long (1 min or so) run from the end of the swim back to transition, so actual swim time probably around 8:30

Started at the back to avoid being swum over. Once around the first buoy was able to overtake many other athletes. Took about half the swim to feel comfortable. But once there things went well. I do think that I swim much smother in the pool, more OWS practice is needed.

Somewhere in the spray....
What would you do differently?:

1. Go for a pre race swim. OWS always seems to take a few minutes for me to feel comfortable. A warm up should help me feel good right from the start I hope.
2. More OWS Practice. I had wanted to have done 1-2 OWS already this year. his was my first


Top half of the wetsuit was off before getting to transition. The bottom half came off easily, sun glasses then helmet on. Socks and bike shoes on. I lost a little time on the shoes, tried to do it standing up and got a little unbalanced. Un rack bike and jog it to the start of the ride.

What would you do differently?:

Practice. I hadn't practiced at all, so am pleasantly surprised with how well it went. With practice I'm sure I can drop more time tho.

Bike: 17km, 37:00

Up a hill straight out of transition, nice decent down the other side and then climbing for the next 5-6km. Quite a fast decent down to sea level followed by a flat section. 2 short sharp climbs to finish and a netural (No overtaking) zone back down the hill to transition

I know that I'm running slow at the moment, so my plan going in was to go hard on the bike and I did (and then survive the run). Possibly too hard up the hill out of transition. But kept pushing hard the whole way and finished 2 minutes faster than last years effort.

What would you do differently?:
Take the first few minutes a bit easier. I think that the big hill to start with took a lot out of me, and I would have been better to save that energy.


Kept the bike shoes on until racking the bike. Slight difficulty getting the helmet straps tangled with my sunglasses. Other than that all good. But like T1 very pleased with how it went.

What would you do differently?:

Run: 5km, 27:26
Up the hill (it felt much steeper than it looks here!)
Up and down the same hill as the start of the bike. Then a flat out and back before going over the hill again on the way to the finish.

Slow. Felt awful. But I was expecting that. Over took a few people, and got overtaken by some. Think I pretty much stayed in the same position overall. Walked through the drink station at half way.

Was surprised at the pace I finished with, I think it's actually shorter than 5km but I was only 1 minute slower than last year so happy with that.

What would you do differently?:
I'm still easing back into running post calf injury. As I get my mileage back up the run will improve.
Sprint finish, beat him by 3 seconds.
Over all

1 hour, 16 minutes, 28 seconds.

72/111 finishers, 52/70 male finishers and 22/28 in age group

3 minutes faster than last year... 

Post Race:

Warm down:
Short walk after finishing and a banana.

What limited your ability to perform faster:
1. Weight, I'm well above fighting weight, and 4kg heavier than last year. I need to drop if I want to do well in this sport.
2. Lack of run training, Past experience tells me that I need at least 30-35km/week before I start running well. Still a few months away from that.

Event comments:
Beautiful part of the world, great scenery and a really enjoyable friendly/relaxed atmosphere about the whole thing.

Tuesday, February 7, 2012

I went for a ride around a hill.

On the 28 of January, myself and 2 friends went down to Taranaki for the 150km round the mountain cycle challenge, the course was 30km of rolling hills to start with, followed by about 30km flat. Then 30km of climbing, only a slight gradient but no relief at all. Finishing with rolling hills again.

Pre race routine: Bumper bar and banana for breakfast, got ready nice and fast to check out from the motel. Registered nice and early, then sat around, and checked out others bikes...

Warm up: about 10-15 minutes easy pedaling around too and from registration.

I got talked into starting with a faster group than I thought I should have been with. I was with the group for about 20 minutes until there was a split, which I got caught on the wrong side of. So I made things worse by trying to catch up to the group, after about 15 minutes of not quite being able to close the gap my legs were gone, and I was only 35 minutes into a long day. Because of these mistakes I was unable to hook into a decent group as they overtook me, so spent most of the race by myself, once I came to terms with this, and settled into my own pace things got a lot better. I also didn't drink enough in the first part of the ride, only 2 bottles in the first 100kms, I think this is the reason that I started to cramp up in the last hour or so of the race. Fortunately there were 2 drink stops, and a bottle and a half of electrolytes seemed to help.

What would you do differently: 

1. Start in the right group
2. Not try to catch up to groups after being dropped
3. keep a closer watch on my pace/effort levels at the start.

Warm Down: A beer and a hamburger. Free with entry, nice!

January Training Log

Pretty good, nice and consistent, and starting to get regular long rides in: