Stepping up!!

The move into "A" grade has been a learning experience for me. The step up from "B" grade means that pure strength and fitness is not only what you need, but some race tactics and patience.

The first thing that I have noticed in the 3 races to date is that the average speed is a lot higher. Now I found "B" Grade to average around the 38 - 39 kph for the duration, usually 50 - 55 min. In "A" Grade the average speed has jumped to between 42 - 43kph for the duration 1 hr - 1hr 5 min.

This might not seem like a lot by these numbers, however when you throw in an extra 4-5 km for the race, it does make a difference. The other thing that I have found is the attacks are more frequent, go for longer and HURT a whole lot more. This means that the recovery is shorter and the heart rate is high for a lot of the race (see links below).

Now for the 3 races; The first race for me was pleasing, getting around, however got stitched up a beauty!!! I am not one to roll around in the bunch, so I thought that I would do some work and help chase a few breakaways. First mistake!!! A big attack happened after I did a solid turn and BANG, legs went. Rookie error. So from there I managed to get around with the bunch until the end.

Garmin Connect - Activity Details for Crit Race "A" Grade

The second race was a lot better for me with sitting comfotable in the bunch, doing the occasional stint at the front, however having enough in the legs to be in a few early breaks. This race was cancelled with 10min to go due to the rain coming in.

Garmin Connect - Activity Details for Crit Race "A" Grade - rain interrupted

The most recent race followed 5 days totalling just under 600km in the legs with 70km running, so was always going to be interesting. Goal was to just hang in there. An early break got away and I was determined to stay in the bunch and just get around as averaging 42+ kph would be enough effort for me this race without throwing in any more self imposed efforts as the bunch makes an effort every lap.

Garmin Connect - Activity Details for Crit "A" Grade - Crank Broke

So, 30mins into the race, I find myself 2nd wheel. Heading into the head wind, the left side of my bike seems to become very easy pedalling.....My crank snapped and was just hanging by my shoe....WTF?!?!? A sharp pain in my left ankle, and I realised that on breaking the crank, I smashed my left ankle into the bottom bracket.
OUCH!!

Now, I was happy with that, felt lucky really. Since I was sitting 2nd wheel and with 10-15 riders behind me, it could have been a whole lot worse. I was just lucky that it happened into the head wind, not in an attack as I am sure that I would have been eating bitumen for dinner and having bikes all over me. So I rolled casually back to the start finish. With every rider thanking me for not bringing the bunch down, I was more thankful myself that I stayed upright.

Where does this leave me? I have decided not to do Geelong 70.3 in fear of aggrevating my ankle any more, with New Zealand Ironman only 5 weeks away, I cannot afford any time off my ankle and race pace will do it no favours. I can still run on it, with a little pain, however is very managable. Ice and Voltaren are my friends currently.

Will this interfer with my training? No chance. This is not an excuse (too many people come up with them for poor performance), this will not change my performance, I will be 100% fit and recovered by New Zealand and in the best shape for a race. I know now that I am in better shape than 5 weeks out from Western Australia.

My goal is too qualify for Kona at New Zealand and no stone will be left unturned.

All the excuses will be left at the door when I go out for training every day.

For now...

X-Man

Back on the Bike!!

Now, when I say that, many of you know that I have been doing BIG k's on the bike this new year.

I finally got back into the criterium racing last night and what fun I had. I eased back into "b" grade to find me legs as I have not done this kind of racing for some 6 months now. It took me around 10 minutes to find my legs and felt really good.

I even felt good enough to attack with 3 laps to go and held the bunch off until 200metres to go and got swamped by them to finish up around 9th.

I must say that it was good to get back into the saddle and have some fun whilst doing so. I will venture out again tomorrow to see if I can give the front runners a bit of a working over, depends on how the legs are feeling of course!!!

Anyway, I have to start attached my garmin file for the crit tonite, interesting viewing, especially heart rate!!

Garmin Connect - Activity Details for Crit Race "B" Grade

For now...

X-Man

Garmin Connect - Activity Details for Ride Jas, perfect conditions, felt good

Garmin Connect - Activity Details for Ride Jas, perfect conditions, felt good

This ride consisted of some good rolling hills, weather was ideal, wanted to keep going mentally, however my legs were telling me otherwise once the 100km mark was passed.

For now...

X-Man

Garmin Connect - Activity Details for Ride Jas, 34deg

Garmin Connect - Activity Details for Ride Jas, 34deg

This ride was tough with the temperature being around 30deg most part of the ride.

For now...

X-Man

Garmin Connect - Activity Details for Wildwood Rd - Jas/Justin

Garmin Connect - Activity Details for Wildwood Rd - Jas/Justin

This ride was a tough backup to the 140km's that I did on the Saturday, was just a preview for the week ahead.

For now...

X-Man

2010 - A New beginning

Well, one week into the new year and have started the year training really well.

Last Saturday was my hardest ride (as expected) at 140km's, with a few more 100km+ rides during the week. From there the week has seemed to get easier with clocking up just under 1000km's in the saddle and also a few smallish runs.

Next week, my training becomes a whole more consistent with my weekly goal to be approx 450km on the bike, 80km running and over 10km in the water.

One thing that I have noticed already this week, it that I am becoming more accountable after setting up my garmin correctly. By constantly having the calender on the screen enables me to see exactly what I have or have not done. By seeing this, there is no exaggeration of km's or training sessions, just reality.

So after plugging in my weekly goals, I become accountable, not to anyone except myself.

Jas, www.jasonquigley.blogspot.com has had the pleasure of my company on most rides this week, or is it I have had the pleasure of his?? Well, after 20hours together in the saddle both complaining about the saddle sores, I think we both enjoyed the chin wag we had along the journey. This journey has taken us over a fair chunk of the outer suburbs of Melbourne and one that we are looking to expand in the near future with a few 150km+ rides coming up.

Anyway, it is time to refuel and prepare for this afternoons session.

For now...

X-Man

Watch this space!!

A friend of mine and myself are developing a team to include Mountain Biking, Road Racing & Triathlon.

The site will be http://www.mtr-racing.blogspot.com/

A new concept in which a few sponsors have taken to, which will be announced at a later date. Also, all athletes involved will be released as they appear.

Definately a concept that will take off.

Watch this space..

For now...

X-Man

2009 - A Year in Review

So, with a New Year beginning, I thought I would reflect on 2009. A quick reflection as the future is ahead and there is no point living in the past.

The year started with Geelong Half Ironman. This was my first race for the year after a successful WA Ironman in 2008. The day prior was the famous (for all the wrong reasons) Black Saturday here in Victoria. I was happy with my race, broke 4 hrs 30min. I had a terrible swim, solid bike and steady run. Nothing to spectacular, a solid day out.

From there I headed to Jervis Bay for the Austrlian Long Course titles. Was very happy with my race, 18th in my age group, a long way from the top age groupers!!! Gave me some perspective on where I am at and what I needed to improve, THE RUN.

Finished my season by heading across to Adelaide to compete in the Murray Man tri. Really enjoyed this race and had a good end to the season. Had a good swim, 6th fastest bike for the day and an ok run. 6th in my age.

The start of the new season was up in Yeppoon for the 1/2 Ironman there. Once again my swim was terrible, my bike good and my run solid. Was a tough day out there with most athletes going 5-10 minutes slower than the previous year. For me, I went only 1 minute slower which included a 7 minute slower swim. 35th overall, 6th in age. 9th fastest ride time, fastest in age.

Shepparton was to follow in November. This as per last year was going to be a guide on where I thought I was at leading into WA Ironman in the following 4 weeks.
With the swim being non wetsuit, I thought it would be tough for me to PB. I was very happy with my swim, had a solid bike time, (including breaking my disc, so no disc for WA!!) and my run was solid again. Was on track to break 90min, however faded towards the end to just miss out. 7th in my age here, PB by 3 min, everything on track for WA.

My final race for the year was WA Ironman. For me Ironman #2 and hoping to crack into the top 3 for a slot at Kona. Miss by 1 minute :(, was passed in the final 2 km by 2 runners. I thought I was unlucky until I realised the guy who finished 4th, missed a spot by 7 sec. Now that's shattering. I PB'd my swim, 57.03min. Had a solid ride 1st age group 16th overall. 4hr 43min 43sec. Just needed to hold steady in the run. PB'd the run, so cannot complain, but missed a spot. Finished 36th overall, 5th in age. just under 4min PB in a lot tougher conditions.

So, with 2009 under the belt, and with another year of learning and experience I am looking forward to what 2010 brings (Kona???? Please!!!). I will start the season off with Geelong again and then head to NZ for the Ironman over there in March.

For now, I will be enjoying my new gadget, the garmin. I have had this since November last year and am just now starting to enjoy the benefits from it. It is a great training tool and one that I will use as such.

I will post regular training rides (If I can work out how!!) and reports on such.

For Now...

X-Man

Enjoying recovery.

I must say straight up that I have really relaxed this last week after a week of looking for that 1 minute. And that 1 minute I will not be able to find as I had a great race. As I have said to everyone, when someone gives you 25minutes start at the beginning of the marathon and catches you, well they deserved it more than I did!!! That is well and truly in the back round and something that I will not dwell on moving forward.

I have settled into recovery and held a BBQ for a few close friends yesterday to let the hair down and have a few quiet ones. The mid afternoon "do" was just what I needed to officially close my year off and leave it all behind. A reflection of my year will be in the next few blogs, but for now, a fair bit of R&R is taking place.

Training has been on the back burner with only a few runs done, 1 ride, 2 hours on the roadie followed by a fun and 3 hour entertaining ride on the MTB. (Entertaining for Stormy & Jas at my inability to handle to MTB!!!) 2 swims just to tick the arms over is also all that has taken place since WA.

I will have a reasonably solid week leading into Christmas and then relax for the following few days. I, like another blogger Ryan Barnett have asked Santa for a similar present this year; An improved run off the bike!!! I am hoping that mine arrives in March at New Zealand.

As for now, I have started to look at a training schedule and also a few lead in races to New Zealand. I should be able to finalise my schedule by the end of the week. One thing that I am also going to change next year is to post regularly about my training. To post what I have done and how I have felt doing it. A reflection is something that you can do so that you know what you can change in the future.

For Now...

X-Man

WA Roundup

Where to start?

Well I will start from the race and work backwards. So if you are not interested in all the pre race crap, you only have to read my race report:

Ironman #2, Western Australian Ironman #2.

Race day weather: 25-30 kmh winds, temp 32 deg Celsius.

A lot windier and hotter than last year.

With the pier being under construction, it made for a very weird swim start with majority of swimmers choosing to start from the left which made for a swallow start and the minority (like myself) starting closer to the pier, deep water start.

The race started and I found myself in a really good groove early with not many people around me due to the spilt start, however I did know that eventually, there would be some crash and bash. About 600m into the swim where the two groups merged, the crash and bash began. (I still to this day don't know why people engage in this, surely they realise that it is a waste of energy and you lose momentum very quickly??) Obviously not, so trying to avoid this, I slowed down to the rear of the pack so that I would continue to get dragged through the water without having to fight for position. This tactic worked fr me, as I found myself passing swimmers at a regular rate up to the end of the pier.

Race Plan #1: Stay out of trouble in swim - Check

So, after reaching the end of the pier and heading back towards Tera firma, I was unsure which direction to take, last year I took the most direct route, with minimal others. This year I decided to be a sheep and follow the pack. The thought process was hopefully a few stronger swimmer were towing my pack along and I would continue to get a good drag. I would only know the answer of this once I got to the end of the swim. A bit more crash and bash occurred in the later part of the swim, but nothing to worry me. Once I got the beach and stood up, I looked at my watch and saw 56 min 35 sec with only the short beach run to go til transition.

Actual swim time: 57min 03 sec, 30th in my age (Yes 30th, a lot of good swimmers)

I was very happy with my swim and once in and out of transition 1min 57 sec (Fastest in age) I was on the bike.

Race Plan #2: On the bike in under 1 hour - Check

So onto the bike, trying to get some sort of gauge of where I was at. The only time that I would be able to find this was by a turn around, so I decided to follow the same plan as last year and ride solid for the first hour until I found a position that I was content with. Managed to get the first 40k done in 1 hour and 35 sec. Perfect, everything was feeling right and my race plan was once again falling into place. I found myself riding with the second age group pack and when I saw the leading age group pack not far up the road, I decided that I would rather ride with them, also seeing a few Category "c" riders in the second pack, I knew that I need time at the start of the run to be any chance.

So, halfway through the second lap, I rode away from the pack and rode up to the leading age groupers. The remaining lap on the bike was making sure that nutrition was still going in as the weather was heating up and I wanted to make sure that I had a good amount (without going overboard) for the start of the run. Coming in to T2, I composed myself to make sure, no mistakes were to be made so close to the end of the bike with a tough marathon to come.

Actual Ride time: 4hrs 43min 43sec (1st in age group and 16th overall)

Race Plan #3: Enter T2 with leading age groupers: Check

So with a smooth T2, I was off on the marathon, sitting 3rd in my age, 30th overall. I had no idea of this until later in the day, after my support crew was receiving regular updates from a lot of you informing of my actual position on course. I was confident of running faster than last year even though the conditions this year were tougher. Everything was going smooth in the run, with nutrition and how my legs were feeling until the 25k mark. Things started to get really tough at that stage. The weather started to get to me and my decision making about nutrition and when to walk, when to run, became quite unclear. So after regular encouraging from athletes and supporters I composed myself to just get to an aid station, walk and consume, walk and consume, then plod to the next one and repeat the process.

At the commencement of the final lap, Carla informed me that I was still in 3rd with 1st and 2nd not far up the road and if I held firm I should be able to hold on. Heading towards the final turnaround point, I actually had visions of many Ironman races where you see a leader slow to a walk. I gained some confidence as I passed a fellow "c" category athlete which meant I was into 2nd. Never ever would I have thought that this was possible. I pushed on, maybe too hard and just as I approached the turn around point I was passed and was back into 3rd. This did no faze me as all I had to do was keep "hanging in there". I started to look for other athletes on the return to see how much time I had on them (this is a sign of weakness and my only mistake for the day.....JUST WORRY ABOUT MY OWN RACE!!!) Never will this be repeated again.

So just to aid station, I walked, consumed and consumed some more: Water, Ice, Cola, Ice etc. With having no idea of how much time I had between myself and 4th, I started to really suffer and found myself walking between aid stations. Once again I received support from fellow athletes and supporters. Benny, coming the other direction handed me some ice and told my that if I wanted the Kona spot, I had to move my ass. I ran/walked/ran/walked as best I could. Coming to the 2nd last aid station, I was still in 3rd position, however I knew that the time gap was closing, and I tried to keep going.

Ok, this is where it gets really hard:

Within the final 1.5k being still in 3rd, this didn't last for long. Little did I know, there was another battle happening behind me with 2 guys in my age group, racing each other for the last part of the run. So, by the time they caught me, the pace was just too fast for me to stay with. I knew that I had fallen into 5th place and was determined not to drop any more spots. It would not have done me justice to finish any lower than 5th.

Coming into the finish chute, mixed emotions started to run through my mind, knowing that my Automatic Kona spot was within 1.5k from the finish and I felt like I dropped it. I crossed the line in:

9hrs 23min 03sec with a run time of 3hrs 38min 13sec.

So a Pb overall by 3min 47 sec and a run pb of 3min 8 sec. Now how could I be disappointed?

The fact that Kona was only 1 min in front of me?? What about the poor guy who beat in the sprint and missed by 7 sec??

From 2nd to 5th, the gap was only 3min 40sec. So close after so long.

I have replayed the race over and over in my head since then to try and find the lost minute.....Can I????

No, I had another perfect race day with a PB in 2 legs and overall. I managed to also finish 36th overall. Not bad for my 2nd Ironman.

Will this affect me mentally? NO CHANCE, just gives me more drive and motivation.

My plans from here are to blog about the pre-race week including my Top 10 Favourite moments. I will have a few weeks off to recover then sit down and plot a race schedule leading into IRONMAN NZ.

I am also considering a Triathlon Running coach, to assist me in the later part of the marathon. So If there is anyone out there interested, drop me a line to discuss.

Other than that, nothing will be changing for me. I train to race and enjoy what I do, having a great result proves that you can enjoy the sport and get results.

Too many people stress about minor issues that gives them excuses for under performances.

For Now...

X-Man