Keen to see what the future may hold!

What a difference a year makes

Well a terrific day was had. Posted in the events section re the brilliance of this event. It was great to meet shotgun and interested finally. Missed P Gibbo unfortunately but next time dude! Well done to P and interested on great times and thanks to shotgun and indeed all marshals for making it such an enjoyable race.

Race Report

Swim

Had the confidence this year to get right up behind the good swimmers. This really helped for the first 600m or so and I got pulled along to the first left turn. Last year I got involved in a bit of a fist fight which resulted in me losing my hat and googles (got he googles back but no hat). This year no such incidents. Actually really enjoyed the swim and kicked more than usual which seemed to help. Last year I ended up on the rocks after we turned back to the beach, this year I over compensated and went too far the other way which meant I completely detached myself from the back of that bunch of swimmers. It was tough work on my own to latch on again. A quick glance of the watch said 25:xx. Swim Time 26:23, 120/540 (22%) Last Year Time 34:36, 433/585 (74%)

T1 Got in and out pretty fast no incidents 1:05

Bike

Found the first 15k pretty handy actually, tail wind and all. Passed loads before settling down. This is were the first part of my nutrition plan kicked in (yes I had one...this time round!). My plan was 3 gels on the bike, two bottles of liquid and 2 gels on the run with water. Worked out great. Thanks Macanri the Nuun tabs seem to be working great, also used luco sport for the first time in a race and it worked out fine too. So anyway, settled in. There were 3 or 4 of us passing each other all the time, then two of us got away, myself and a pulse guy. Then with 10/15 k to go the pulse guy and one of the other lads (wicklow tri) pressed on and I decided that their pace was a little much. I decided to let them battle away, they never got more than 30m away, by this stage their was a strong head wind. I felt I was getting nowhere but kept my cadence high, was tempted to put the power down but decided it was best to save something for the run. I was comforted by the fact that the lads in front were not getting too far ahead, so they were struggling too. Got out of the seat a couple of times, really just to stretch but it felt good too. Flew back into town then and into T2. Bike Time 1:17:52, 85/540 (16%); Last Year Time 1:29:57 458/585 (78%)

T2 Again nothing interesting here, no time wasting, 49 sec

Run

First 5k up hill and against the wind. Concentrating once again on a high cadence until my running legs came to me. Caught plenty including those that passed me on the bike. Caught the majority on the uphill part. At one stage for some reason I glanced to my right and there was a most spectacular sight. A giant sea stack and cliffs. Found it hard not to gaze at them, decided there and then to drive up to them the next day:). Felt strong while running, it did get tough but then again so have I, refused to allow negative thoughts enter my head, unlike last year when I was reduced to a walk at times. At the back end of last year I found that my mental toughest wasn't what I would have hoped it was. Hence the mountain running, which not only help me mentally on Sat but my downhill running was also greatly improved. 3/4 did pass me including the very very impressive Amy Wolfe in the last 500m. Run Time 44:31, 93/540 (17%); Last Years Time 1:01:01 531/585 (91%)

Overall Time 2:30:38; 68/540 (13%); 21st in AG; Last Year 3:09:00; 459/585 (78%)

Over the moon with that. Lots of points got yum yum :cool: So first goal of the season got, easily in the end. When setting goals it's important to set smart goals/objectives, that is goals that are realistic but not easily attained. So it may look like that particular goal (top 33% in HOTW) was too easily attained (I assure you it was not!) but all I had to go on was last years result and the way I felt.

An added bonus, I think I was actually more happy with this than my overall time, was my run time. I struggled all last year with my run, to reach my tri running objective in Kilkee (sub 45min 10k in a tri) was something very special for me :rolleyes: I thought when I didn't do it in Athy that it might not happen this year at all. Now i'm beginning to think sub 40 (in Budapest perhaps??;)) Also another thing to note is I did Athy in 2:30:00, so I was still obviously struggling after the pneumonia there.

Season Goals:

1) Obtain 650 points-Top 20 in Age Groups
2) Finish in the top 30% in Hell of the West 2010 Done top 13%
3) Finish in the top 30% in the Euro Champs Age Group

Here are my Training Objectives:

1) Do a 20k TT in under 32 mins
2) Feel stronger climbing hills by May
3) Run a 90 min half marathon
4) Run a 45 min 10k in a triathlon
5) Swim 1,500 in under 26mins (pool) by Budapest
6) Run a sub 18 min 5k
7) Run a sub 30 min 8k
8) Run a sub 38 min 10k
9) run a sub 40 min 10k by Budapest

My A races are:

1) Hell of the West
2) Euro Champs Age Group 2010
3) World Champs Age Group Budapest 2010

I have added a new objective there for Budapest. Think it's important to keep pushing oneself.

So about a year ago, after my first season in tri I posted the question, "....how much can one improve?" As it happens, with a lot of hard work and smart training, quite bit! :):cool:

Sorry forgot to answer the question. I'm doing the sprint in Athlone and Olympic in Budapest.

Well back from my two weeks in Cyprus. Was banned from the internet while away hence long absence! So over two weeks later here is my race report (for anyone still interested!)

Race Report

Pre Race Went to the team race briefing the night before which was a joke! Annoyed I went as the team managers weren't clear enough for others (I knew the course inside out as I had done my homework, like a good little boy). There was serious confusion in the tiny, stuffed room. I was so relaxed up until that point and wanted to leave but was on the far side of the room. Stayed at my GF's house 20mins from Athlone, it calmed me down again. It was nice to get away from it all. Spent the two and a half days in Athlone before the Saturday so I really appreciated the peace and quiet of the country side. Got 4 hours sleep as I was up at 4:30, woke to a beautiful sunraise-inspiring stuff! My usual breakie, poridge and cinnamon bagel with coffee.

Bike was in transition the night before. So I was very well organised, even got in my warm up. As a Maths teacher who's fav topic is stats the website for the Athlone results is a dream!) There were 27 in my category and 258 overall.

Swim

Swim 'On your marks..BANG' The start caught most of us off guard. Put into play my new swim tactic straight away, go hard for 100/150m and get onto the toes of stronger swimmers. It worked although I found myself on toes of some fast guys and had to change to others a few times but it went well and any nerves I had were dissipating pretty quickly. The heart rate was pretty high but once I got drafting I was able to settle down a bit and get my breath.

Time 12:48; 22 in cat; 112 overall; Rank 22 in cat; 144 overal

T1

Long bloody transition but at least it was carpeted this year.

Time 2:39; 18 in cat; 100 overall; Rank 23 in cat (lost a place); 135 overall (gained 9 places)

Bike After coming out of transition we took a sharp right followed by a sharp left. On the second turn I almost lost it. I was very eager to get moving (as you should in a sprint, no time for messing about) so I was down on my tri-bars and decided to stay down for the sharp left, wouldn't be a problem as I could take a wide entry into it. Just as I was turning a British athlete came up the inside and decided to sit up and pull on the brakes, all of a sudden I had to straighten up. The people behind the barriers legged it while others screamed and held there hands over their eyes. I still don't don't know how I stayed upright. The ground was greasy and I skidded, left leg came out of the paddles but somehow managed to stay on. Gritting the teeth I pushed on. I was glad I decided to stay out the previous day when the clouds opened up on me because that exact thing happened again. Driving wind and lashing rain made it difficult....but I didn't mind one bit! The same can't be said of our European friends, I could hear and see they weren't enjoying it I was passing a few, one or two passed me, but I was happy I was making progress. After turning around it was fast and furious stuff! There were a gang of us at one point and I was worried about the drafting, just then we all got warned. Nobody really seemed to care but I did and I hated the thought of the penalty box so out of my seat I got and finally put some distance between us. Hated using up the energy but had to be done, and I certainly wasn't backing off, a British dude followed suit but we were careful not to be drafting, just as well as when the other lads eventually caught us the marshal penaised the lot of them, myself and the Brit were glad we made the break! A training objective of mine was to do a sub 32 min 20k TT which I achieved a few weeks back. Rally didn't think it would happen this year in a tri, well it did Probably the most pleasing result of the day for me.

Time 31:31; 16 in cat; 67 overall; Rank 19 in cat (gained 4 places); 87 overall (gained 48 places)

T2

Dismounted well and legged it. So much so that my heart rate rocketed and I got a stitch coming out of T2. Stil a good transition.

Time 1:48; 7 in cat; 21 overall; Rank 19 in cat (no gain/loss); 85 overall (gained 2 places)

Run Onto the run, my fav part of the course. Great to see so many out cheering us on so early in the morning, it really does help. The start of the run my HR was too high but I drew on past races and knew it would settle and then I could go for it. It was a much more difficult run than last year. Everybody commented on that so thank god it wasn't just me who felt it. I found my self in a group with 6 British athletes, great motivation By the 2.5k mark myself and one of the brits had dropped the other 4. It was nip and tuck all the way between me and the other dude, surname Speed (how cool!) I went to drop him but he came back and tried dropping me but I wasn't letting it happen. It continued like that for a while but with about a km to go I sensed that both of us knew it would be down to a sprint finish. I was getting great encouragement and with 200m to go he made his move. I responded and felt good, went by him and kept going, I usually have a good kick. I burned him...so I thought. As I stepped onto the blue carpet I felt the hammer tighten, I threw a quick glanc aound and I didn't see Mr. Speed. However with 15m to go or s he came bombing past It was a good battle and I learned my lesson (see below)

Time 21:08; 19 in cat; 70-65 overall; Rank 19 in cat (no gain/loss); 70 overall (15 places gained)

Finish Time 1:09:50

So 70th overall out of 258 (goal was top 33%, actual top 27%), 19th out of 27 in age category. Over the moon with it really. I didn't want to be the last Irish and I was far from that. The level of the competition around me was very noticeable, but that pushed me, I didn't feel comfortable much which means I was pushing it. By the end I was ready to drop, so I gave it everything I had.

Lessons Learned
1. Do not stay on your feet too much, walking around, standing around too much in the days leading up to big races.
2. Get into a sleep pattern a week or two in advance, going to bed at 9:30/10 up at 6:30/7.
3. When involved in a sprint finish next time: wait until the moving is made but dont make a knee jerk reaction and go straight into a sprint. Ease up to the shoulder of the other guy then with 20m put the boot down, be patient.

So Budapest next. I am a bit worried about that as the standard for the olympic distance on the Sunday in Athlone was higher than that of the sprint IMO. But anyway I have my "8 week plan" done out again, will post soon. We all remember the last time I posted an 8 week plan...the first 3 I couldn't do a thing as I got pneumonia! So fingers crossed the health will be fine, at least I now know, it ain't the end of the world if anything does happen.

It's basically back to some base work for 3 weeks up to Half Ironman then some speed before tapering again. Did some runs and swimming while on holiday but not as much as I should have. At least I feel well rested now. Can't remember what days I did what so here are the totals while I was gone.

Running 43.5km
Swimming 11,350m

Ok need to catch up on other logs now!

Thanks shotgun, can't wait to read your report properly when I get a chance! The OW swimming was a joy! Loved it, a course was marked out of 800m. I concentrated on my form and especially my catch bilat breathing. Water was so warm mmmm, I miss it already