ok, it seems I have forgotten to add my report from Yamba back in October... oh well... here is race 2 of the current season :)
Here it folks, nice and early this time... my race report
from what I can only describe as my best race ever.
Photos to come :)
From the top; I travelled to this one sans the wife and 2nd
born, who stayed at home to tend to the house... painting where possible. Lucky
too, as little Harry was quite sick over the whole weekend and it could have
thrown the race prep into turmoil. Not to sound selfish... but you know what I
mean. Any chance of relaxing would have been out the window. Eli and I sat in
the back as my parents drove us down to Canberra... Toy Story 2 then 3 got a
good working over in the dvd player.
Accomodation was modest, but far from the worst we have
stayed in for a race. Neat and tidy and just enough creature comforts for a
good lead up... one more bedroom for gear would have been good. Eli and I all
bunked up for Ironman Canberra 70.3... he was chuffed to be sharing a room with
dad J
Friday was a late afternoon frolic by the pool with the Zims
and dinner at the holiday park restaurant. Saturday was a very easy morning peddle to
Parliament House and back (complete with photo shoot just for Pearso) followed
by an easy’ish swim... both with the Zim, then off to the Zoo for Eli, who had
an absolute BALL... followed by bike check in... where again Eli had a ball
with his bike that we brought down, then more playtime on the slides for the
little fella then Maccas for dinner. Not my usual pre-race fare no... but I was
taking a leaf out of Chris McDonald (Big Sexy himself) who claims to always eat
KFC before every big race... the chicken comes with Protein, fats, salt,
carbs... everything you want for an endurance race. Given Eli loves his Maccas
though, I conceded and went for nuggets and chips J Oh the sacrifice...
The Race
Anyone who has asked, I have affirmed: I was feeling ready
for this race. I was at a good race weight, I felt stronger than I have done
since I can remember and my training has been very good. As most will know, I
turned to Pete Mauro of TSO for advice and a program and I honestly think in
such a short space of time it has delivered in spades. I have gained strength
on all three disciplines, particularly the bike (which I asked for) and I am
much more confident in my ability. We also discussed a nutrition plan for the
race (basically he told me what to eat) and it worked a treat as I followed it
to the letter... as you will see from my run. To everyone who warns you not to
do anything in a race that you haven’t tried in training, I used a brand new
bike, I used a new aero bottle... and mostly dastardly, I used all new
nutrition. Everything I consumed on race day for this race was a first for
me... well, the gels I used back when I first started doing tris, but that was
a good 5 years ago now and I have long since used them.
The Swim
Nervous as f@#k for this race on race morning. Nerves calmed
somewhat by travelling to the race with Brett and then bumping into Dr Andriy
in transition... still nervous though. Not for the swim, but for the race in
general. Canberra has ruined me twice... so here I was again hoping for 3rd
time lucky. Into the water nice and early this time, a gentle swim to the start
line and a wade about for a few minutes before the gun went off. I saw Zim over
in the thick of it on the inside track with the “swimmers”... I steered clear
of there though as I didn’t want to get swamped 200m after the start when the
real swimmers go over the top as I fade. I started about 10m wide and had a
clean start. To be honest I don’t have much to report here. I was well prepared
for the dirty water by heaping vasso around my neck to avoid rubbing, I knew
the water was going to make visibility terrible under water... so I just
concentrated on my stroke technique. I thought I swam well from a technique
point of view. Disappointed a little by the swim time, but all is not lost as I
know it was dirty freshwater and I know I should have started closer to the
main group. Unfortunately my position at the start negated any hope I had of
drafting off anyone in the Age Group and it wasn’t until the Zims of the world
in the next wave started catching that I actually had feet to latch onto. I
also feel I didn’t really push the envelope at all. Of course I had a crack and
swam at a good pace for me... there was more there if I wanted to put an effort
in though.
Out of the water, I made the run to transition, removing the
top half of the wetsuit in the process. The records will show 4mins in
transition but in all honesty it didn’t feel that long before I was out onto
the bike.
The Ride
Boy oh boy I like this Giant Trinity I thought as I rode out
of town. It has very good speed and is very easy to ride. Very stiff, very
responsive and very easy to get used to. Far from the best bike on the course,
but a long way from the worst. The ride is a strange one for me with perplexing
figures. The records will show here that I rode sub 50mins for all 3 laps for a
total time of 2:29.xx... which for me is immense. It’s an 8min pb on my best
70.3 ride which was done on Yeppoon’s flat and fast desk. Yes, this course has
big rollers where you can get up some serious speed, but it also has climbs to
slow you down... especially Coppins Crossing where there is NO opportunity to
build up speed going down before the climb due to the sharp turns.
The records of the Garmin will also show I rode my HR to a
treat. Smack bang on the race planned HR... speed was awesome too... as you can
see from the total time... but what was
missing was the Watts. Mine would naturally be lower than a beast like Zim’s
due to the weight difference, however mine were well down under 220w... about
216w was the average in the end. I completely unsure as to answer for this
anomaly... just imagine though if I can get those Watts up next time while
riding at the same HR... what time and speed would come from that?? Only
positives my friends... thats what I take from this ride.
I mentioned new bike... yes, new bike being tested in race
simulation for the first time. Arrived earlier in the week, taken to the
velodrome for 2 spins and thrown into the deep end. Admirably is how I would
describe its performance. Very happy with my time, however the seat post clamp
area needs adjusting as the post came loose somewhere in the 2nd
lap, and while the aero bottle served my needs to the ml, it did rattle around
a bit and will need to be secured down just a little more for next time...all
these little things unfortunately can only be found out by riding on the
weekends and not on the smooth pristine surfaces of the velodrome. I put my
hand up, a few days is also not ideal
for finding your best bike position either. While it was good ride and I was
quite efficient I thought... I refer back to my legs on the run... I could be
better. My sore saddle area today can vouch for that as I haven’t felt sore
in...well... since I last got a new bike!
Very happy with the bike time though and my legs were in
good shape as I ran into transition.
The Run
Transition was nice and fast... but calm. I knew all and
sundry would have a decent lead on me after my swim time... yes, I concede I
was pretty sure that lead would be unassailable given my 34mins in the water,
but I didn’t let it play on me though and I was off. Hoka Kailuas got the nod
over the Newtons and I was confident in a running style that I have been moving
to on my longer runs in order to maximise efficiency. The Hokas got the nod
especially for economy over speed, although speed is relative to the race isn’t
it. My speed yesterday wouldn’t be blistering for a Sprint race where I would
use Newtons and in attempt at 3:30 pace... but 4min pace, which Hokas are more
than capable of, has always been my ultimate goal for a 70.3.
Pete Jacobs, not a bad model to copy. I am aware I don’t look
like Pete Jacobs when running, but I have been trying to lean forward just a
little in my longer runs and concentrating on a fast cadence, knee lift style
as opposed to the old sprinters style I have used in the past and would in a
short race... upright, chest out, big spring, big kick... gone. Efficiency is
now the order... use the strength gained from the demanding runs in my program
to their maximum potential. Nothing wasted if I can help it.
I am not a salesman in the public arena, but I must pay
homage to the program set by Pte. Without divulging all its contents, I can
simply say it is like no training program I have ever done for this sport, and
it has challenged me at each and every step. I firmly believe I have become a stronger
runner in just the 6 weeks I have been on this program. Yes, I am wiser in myself, but I am absolutely
stronger.
I digress. I head out onto the run at a comfortable pace.
The plan was to go sub 90mins as the first and foremost goal... that, for the
uninitiated triathlete... is 4:16-4:17 pace. I look at the Garmin about 500m in
to make sure I am not going too fast and I see 4:11 as my current pace... thats
fine I think and continue on and the same clip.
1km... beep beep.. I check the watch; LAP 1 – 4:02min... oh
ok, thats a bit fast... remember Canberra of 2010 and 2011, you crashed and
burned you nonce... slow down! I slowed back down to 4:10 pace and continued...
LAP 2 – 3:59min... hmm... I’m hopeless at this pacing stuff! Slowed down
again... LAP 3 – 3:57min... ok, thats 3km in, I’m running 4min pace or close to
it and I feel very comfortable... my HR is below 160 so I will stick with it
for now and slow down for lap 2 of 3 before kicking again.
7km in and I’m loving it. I’m cruising to be honest... so to
hell with it, I am going to keep going. A young whippet had just gone past me
to the roar of his local crowd’s approval and he’d then slowed a touch, so I
ran with him... and yes, I was that comfortable, I chatted to him while we ran.
He was on lap 3 so was less chatty, but in me, he bestowed the request of
leading him home on his final lap... he even asked permission to sit behind me.
He got a few cheers this kid so I figure he was pretty good, his race wasn’t going
to plan as he had wanted to run 1:18 or below and was now just hanging on. He
was going ok though... I led him to the far turnaround and halfway back to the
finish line before he finally dropped back a few metres and I continued on past
the 14km mark... 2 laps down, sub 4 min pace and by now I was starting to believe.
My bogey point for these runs has always been the 12km-14km mark and I was
nearly through and I was showing no signs of stomach issues, or fatigue. Believe
it or not here though, I was still only starting to believe I would break the
90min mark... I was still waiting for the fade. I did the small turnaround and
dropped slightly to 4:04min pace for 1 km I think. Nutrition plan helped here
and I dropped a gel and almost immediately I was back under the 4min mark for
the next lap and back on my way... the funny part here is I am now starting to
count down km but I am also watching to see where Zim is.... has he faded
enough considering the run I have had... what speed is he doing, where is he.
The plan was to wait until I see him and then unleash everything I have left.
Zim had faded, not enough though. I let go once I saw him
and ran my last 4km in 3:50 or under pace. Not enough km in the day to catch
him but I did it for me mostly to see what I could do. I gotta be honest and
admit the last 7 km did hurt on the whole. The last 1km was a monster that I
did with gritted teeth and as I finished I slowed to a walk, gave a salute to
the heavens with welled up eyes as this race was always for my dearly departed
nanna who helped me get to Vegas... and then my legs buckled and I fell to the
floor.
Nutrition was spot on the for race... well more so than it
ever has been. Can it be improved? Possibly, I did noticeably fade just before
gel time... not that much, but noticeably. The pick-me-up I got from each of
the last few gels indicates that maybe 2mins earlier might be the key? Who
knows, best I leave that stuff to someone who knows what they are talking
about... and on this plan, with a new bike and a freshwater swim, I managed to
finish with an 18min 70.3pb that included a phenomenal ride (for me) of under
2:30hrs and a run I can only dream about... so who is going to question the nutrition
based on that? Not me.
Thanks
I’m thanking all the same people for this race... notably
Zim for all the training and race discussion/advice...someone to bounce many an
idea off... and also for the closer friend you have become over the last year. It was brilliant doing yet another race with you mate!
Roo, I take great confident from trying to replicate your physical and mental
strength... Somersby, Calga... repeat... x 30 x 5 days a week. Eat it, love it.
Hahaha! HTM aka the Oracle, ALM, Shaneo , CJ and Eddie for sage words of advice and humour.... of course thanks must
also go to the missus for all the patience and understanding it takes to do
these races... and for your permission to do Geelong if I can come up with the
cash... lots of love to you and the boys... to Eli for a great weekend away. Little
buddy, one day you may read this... you were a gem this weekend. You finished
your first puzzle, you caught your first ball (and preceded to tells all the
other kids in the playground!) and you had a ball chasing the kangaroos at the
Zoo :D You kept me in check and helped me have a brilliant race.
Last but not least, very special mention for Pete and his
TSO methods. Mate, I am a wiser athlete these days of my own accord with rest
and training nutrition etc, but your program thus far has challenged my every
step of the way. 100% I am fitter, faster and stronger than I have ever been.
My bike improvement in such a short space of time is phenomenal I think. I look forward immensely to refining it
further and getting greater return on our way to Melbourne IM. Keep it up.
My best race ever... so far. Thanks Nanna.
