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Tri-ing my best...
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Tuesday 17th July 2012
Lunchtime was a 6.5km easy run. These have been becoming a little too easy lately so I upped the pace again to run at 5:00min/km pace and then gradually increased along the distance to 4:50min/km which was still reasonably easy.
Evening time is usually a swim/turbo but the pool was shut and I decided I was going to do the club TT course to get myself a rough time to aim for when I finally do get to race it. Legs were sore setting off - as were my sitting bones as I'm still getting used to the ISM saddle - but I soon was at the start point and ready to go.
Waiting for the traffic lights to change and then I was off. First obstacle was over taking two horse and traps that were racing. Soon past them and up to the Cappagh roundabout and left into the industrial estate. Then the wind hit me. I'm not sure what direction it was coming at but on the whole of the loop it never seemed to be behind me and the 3 laps were a bit of a slog. I was hoping for <32 mins but it was just over the 33 min mark. Happy enough I guess with that considering the legs were tired and the wind was worse than it's been for a while on the loop.
First real go on the TT bike and it went ok. Feel like I'm sliding forward slightly on the bars/pads so although my arms/elbows will be at a right angle to start with my forearms end up moving forward opening that angle. Not sure if I'm hunching slightly, pulling my shoulders back which is causing it. Something for me to bear in mind.Also a slight twinge in my kneecap. Could be the new shoes and a slightly differrent cleat position
Other than that I was fairly happy. I seemed to be affected less by the wind than I would have been on the racing bike and I feel like I can keep a higher pace with less effort. I will definitely be using the bike on Sunday
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Well training was virtually non-existent after Tuesday last week. After a good few months of being able to just tick over in work my manager has been moved and I've been given his job but that's as well as continuing to do my own :rolleyes:. End of last week was spent formulating strategy, meeting different parts of the organisation and putting plans in place to get the department functioning as I want it to. It will mean less time to train though :mad:
I've put Wed-Sat down as taper for Sundays Race. Makes me feel better!
Beast of the East - Race Report
Down to Base2Race on Saturday to register. This is the second race that had pre-registration down there and it's great to get everything done the day before. Goody bag had a couple of chocolate bars and a BotE buff. Makes a nice change to t-shirts.
Sunday morning I was up early enough to get down to Roundwood for just after 7.00am, parked up and walked to transition. There was plenty of space in the transition area all nicely labeled with number, name and swim wave printed ona label. Excellent. I was set up pretty quickly and then just hung around waiting till the last minute to get my wetsuit on. I saw the only other club member racing at the briefing and had a quick chat about targets for the race and they were similar enough to me.
The first wave went through and were off quick enough. By the first buoy one racer had a substantial lead already (Stephen Early?) and then we were counted into the water. The water was pretty murky - a reddy black colour and cold enough. I was shivering waiting for the start. I was conscious not to end up at the back as I normally do which gives me an extra 50m to swim. So I was around the second/third row - and we we were off...
I got a few punches and kicks in the first 50m but I was into a rhythm soon enough. I was expecting carnage at the first buoy but I took it slightly wide and was round easy enough. I was swimming just behind a group of 4-5 swimmers and decided to stay in with them and save some energy down the first long straight. About 3/4 of the way down I felt I could be going faster so I went through the middle. At the second turn I noticed I had the teammate at the side of me but by the third buoy he had slipped back a little. I managed to get onto someone else's feet and I got a tow most of the way back to the finish. No dizziness getting out (thanks to the tips on earplugs!), and into T1 in 29:36. (108/239)
T1 was as usual slow. I had thought about doing the shoes on pedals transition but there was a long run across grass to the mount line so decided to sit down, socks and shoes on and then run out. 1:59. (197/239)
I was out on the bike just behind the teammate and quickly overtook him only to be faced by a huge hill on which several people over took me. This continued to be the theme for the whole race. On the flats and downhills I would power past people, only for them to catch and pass again on the uphills. Highlight of the cycle was swallowing a fly and then bing sick in my mouth as I choked on it. Spat it out straigh into a motor cyclist who was over taking me. On the final climb out of Roundwood I was right behind the teammate. 4kms later I was nearly 2 mins behind. Also noticed my seatpost had slipped down a good few cm's possibly due to the state of the roads and the vibrations. 1:21:46 (109/239)
Ran into T2 and had a quick enough transition for me. Shoes off, runners on and away (142/239)
The run starts with 2km more or less all uphill. There was also hundreds of flies around and I was swallowing these again and dry heaving as I choked on them. Shuffled up the hill hemorrhaging places slowly but surely. Once the 2km was done it was still hilly but not as much and I managed to hold my position pretty well (4-5 places lost on the rest of the run). Final 2kms were down hill and my hamstrings took a hammering. I was glad to see the finish line in the end. (172/239)
Overall: 2:45.24 (129/239)
I was happy enough with my performance overall. Swim time is about where I am hoping to be for this year. Bike and run were always going to be below my targets as I am not good at/built for hills but they're in thepercentile I would have expected. Someone pulling 12st up a hill is always going to be at a decent advantage over me and my close to 17st. I keep saying it and that's because it's true but I really need to focus on my weight if I'm going to get faster and thus more competitive. I can keep thinking I'm big boned, but bones don't wobble when you jump up and down
Time to start logging my food in Training Peaks and meausuring portion sizes.0 -
couerdelion wrote: »but bones don't wobble when you jump up and down
Brilliant. :pac::pac:
Well done on the day. Its a bloody tough course.0 -
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griffin100 wrote: »Snap!! I haven't quite been given my bosses job (the extra salary would be nice) but he's moving on and I'm getting some of his responsibilities, budget and staff; and will also be making a play for more of his job to help pad out a certain experience section of my cv.......all for no extra money. Jaysus I must be mad.
Pretty much the same as me. In general I have it pretty easy and I know once I get on top of the extra work I'll be back to two hours for lunch to train. If I move I won't get that and it'll be alonger period to get into that comfort zone.El Director wrote: »Well done dude, very consistent in the swim and bike there in terms of position. Re the weight, think of it this way - each kg you lose is free speed MAy I ask, are you being coached? Someone holding you accountable?
No coach. Don't think I'm at that level and I aren't sure having someone to be accountable would stop me having a few beers or eating too much chocolate 0 -
Again training last week was pretty poor. From memory I managed to run 6.5km Monday and again on the Tuesday and the rest of the week was taken up with meetings.
Saturday 28th July - Kilkenny Tri Grand Prix Triathlon (Sprint)
Both my wife and brother in law were signed up for this and I was told I had to come down and watch, so I decided that I may as well sign up and race it.
Sign-on was pretty efficient and took less than 5 mins. We then drove out of town and parked in a camping site for €5. Added advantage of showers for afterwards. Cycled back into town and got set up in transition. I had a decent position right at the end of a rack and luckily that meant I had plenty of room. Rather than the bikes being racked in opposite directions a good few were all pointing the same way meaning very little room for shoes, runners etc.
I was in wave 9 so had a bit of a wait but it was sunny so sat near the entrance watching everyone else go off. Finally it was wave 9's turn.
Swim: I got in near the front and was nicely warmed up by the start. There was a bit of a current but it was possible to stay in position just about. Then the hooter sounded and we were off. I managed to get straight onto someones feet and after the initial sprint settled into a nice tempo. I was feeling pretty comfortable so went past the person I was drafting off as I had hit them a few times on the feet. Soon enough I had finished and I think I was third out of the water in my wave. It was a pretty tricky exit with a good few rocks in the water and I fell back into the river once and fell over a few rocks before a marshall helped me out. Time: 10:05 (43/533)
T1: It was a long T1. Back along the river bank path, up the stairs and a long run through transition to the bike. It was a long run out across grass so I put my shoes on but no socks for the first time ever!
Time: 5:00 (135/533)
Cycle: I struggled getting clipped in but one done I was off. Down a small hill and then up the only real climb of the day. It was an out and back route on open roads. The cycle was pretty uneventful. 25km or so with a few shouts at the club members I saw coming the otherway. At the turn around point I saw a couple of fast looking people whom I decided to try and stay in front of and it must have worked as I didn't get passed all cycle (except when I couldn't clip in). Coming in to the finish the heavens opened and it started to hail.
Time:40:19 (15/533)
T2: A steep downhill run on wet grass to transition and then runners on and off I went. I thought I was pretty quick but I guess not.
Time: 2:04 (142/533)
Run: I overtook the wife coming out of T2 and give her a shout of encouragement (As I had bought her a book called "run, fat b!tch, run" the day before I aren't sure how good I am at motivating her ). She had a 15 min start on me so I was hopeful I was going quite well. I soon got into my stride and felt comfortable enough all the way round. Highlight of the run was coming under the bridge where two drunks were cheering people on and signing Ave Maria. I was overtaken by 3 people on the run which is an unheard of amount for me, normally much more. Running is my weakest discipline and the one in which any gains in the other two disciplines are usually lost. The run was just over 5.3km and finished in the square outside the left bank pub. It was lined with supporters shouting people home and with the castle as a backdrop was pretty good.
Time: 24:03 (135/533)
Overall: 1:21:34 (36/533)
Very happy. Was hoping for top 20% so easily beat that. Being honest though there wasn't the number of fast people that there would be in a NS race or the depth in quality.
I had a few misgivings about the race after arriving. The transition area didn't look the most secure and despite bags not being able to be left in transition there was no baggage drop area. We just took a chance and left at the side. Not ideal with mobiles etc in the bags.
On the cycle I thought the roads were too busy with traffic, several times it was impossible to overtake for a good while as queues of traffic were going past so it was impossible to pull out and at roundabouts both going out and coming back I was forced to stop and unclip and wait for cars to move off. It was particular frustrating on the way back where the left turn was coned off to keep the traffic moving but there was no marshall directing traffic so cars were stopping anyway.
On the run I had to ask marshalls directions a couple of times but nothing too bad just a confirmation it was straight on.
Will I do in again? Possibly.0 -
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A week of zero training in the lead up to this race.
Sunday 5th August 2012
Up at 6:00am to have breakfast and set off nice and early. Picked the brother in law up and off we rocked. Just about to turn off the N7 when I got a call off a club mate who I didn't think was racing - I had offered him a lift and then missed his emails asking about the race - Sorry Rayo
Into Killaloe and registered quickly enough and then a walk up to the cafe for a breakfast roll - "food of champions". We decided against driving in and cycled the 4km to the start/transition. Places were allocated although they weren't staggered on either side of the racking so the bikes were a bit close together.
Three of us from the club were in wave 3 so we hung around watching the Olympic waves before making our way to the start area and being counted into the water. Warmed up in the water then made my way towards the front. 2-3 times we were asked to move back, which I did, only to see the front line still staying where they were. the 10 second countdown began and the front swimmers all set off early.
I quickly got into a rhtym and had a lot of space either side. I was swimming and sighting well. About half way to the first buoy I looked up to sight and took a mouthful of water. this knocked my confidence pretty badly and upset my breathing. I had to stop and treadwater, gather myself and set off again. Didn't feel comfortable again all swim till towards the end. I managed to pick up feet a couple of times but they were swimming all over the place so decided to stick to my own line. Eventually I came in at the jetty and we were queueing to get out. I thought I heard them say go to the left which I did, only to slide back into the water and back to the back of the queue. then I remembered it was too slippy - they had told us that in the briefing and they were telling us to stay away from the left. Doh!
Time: 14:30
Eventually out and into T1 stripping off my wetsuit as I went. I had made the decision not to stick my shoes on the bike. I feel the extra 15s or so in transition is saved by not getting grit on my feet and being able to cycle from the start without worrying about strapping myself in.
Time: 2:53
The cycle was an easy first couple of km then a left and hard up hill for the next few km. I settled in behind a fit looking girl and I didn't think I was doing too badly and was only overtaken by Rayo and someone in his slipstream. At the top of the hill I settled in behind another girl who was taking it easy coming down. We'd been warned about the descent and it would be easy enough to make time up later. Half way down I saw a lad with gravel rash all over his shoulder and arm walking back up the road and another lad down with his head and neck being supported. It didn't look good. Out onto the main road and I was trying to get sight of and catch up with Rayo. I was held up by traffic but I saw him at the turnaround and he had 30s on me. I pushed on at the turnaround and it looked like I lost all contact with him as I couldn't see him on any of the straights. I was using other riders to slingshot myself further up the field and managed to get a draft off a car at one point which allowed me to go past 4-5 like they were stood still. Coming in with less than 1km to go I saw Rayo and put on a spurt to fly past him and into transition.
Time: ??
Slow transition, struggled get my runners on.
Time: ??
Eventually out and ouch! 3km straight off climbing and calves at me straight away. At some points I could see people in front walking but I didn't seem to be gaining on them. Had 5-6 people pass me going up. After the climb there was around another 1km or so slightly uphill before a tricky 3km fast descent. I was hammering it down but still had a couple of people go flying past me.
Time: 42:24
Total time is down as 59:47 as the cycle and T2 were scrapped due to the cycle accident. Those coming out the water in later waves will have had a quicker T1 as they had no helmet to put on or bike to unrack and push and will have been fresher for the run. Not helpful for those who consider the cycle their strength and that helps pull them up in the rankings (i.e. me!) and no doubt my NS points will be down/terrible because of this (I'm reckoning ~87:rolleyes:)No more sprints I can do either before the end of the year.
Not a lot the organisers could do though. They had to make a call and it was the fairest thing to do in the end.0 -
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Mizen Head to Malin Head - Day 0
Today was just about getting to the start line. Up at 8 for breakfast and getting final few things packed.
Set off only to realise a couple of km's down the road that I had forgotten to print out train and coach details which were needed otherwise I'd be paying again. Eventually everything packed and i was off down through the Phoenix Park to Heuston for just after 11am so time for a coffee and Rocky Road (a sign of things to come?) before I got on the train.
Train journey uneventful to Cork.
Huge queue for the coach to Goleen and was worried I wouldn't get on. Asked the driver where to put my bike - "in the back on top of the rest of the luggage". Cheers... Managed to lift it over onto the other side resting in a surf board and hoped it would be fine.
Long old journey on a packed coach which emptied to just 3 of us getting off at Goleen.
Just 7-8 kms to Barleycove and 1st nights stay.
Just polished off fish, chips and mushy peas and a couple of pints (energy food!) Going to be a later start than planned as breakfast not till 9am, but should get down to Mizen and back before breakfast.0 -
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