2008 Auckland Half Race plan...

I have got a pretty straight forward plan this year. Just like last year actually... Don't f..k up!

Gear

• Goggles TYR technoflex jr clear tried them and are good,
• Will wear my 2Xu shorts and 2xu black top, familar and comfortable,
• Xterra wetsuit will be good,
• On the bike will use my aero LAS helmet and ZIPP 404/808 combo with Open Pro CX tyres (need gluing),
• Use the Orbea Ora TT bike!
  
• On the run will don a cap and glasses and my Nike flats,will take the time to put on a pair of socks.
• Areo bottle on the bars so allow lots of drinking easily...

Food

• For the ride food I will use 4 GU gels.
• For drink I will use Cytomax.
• For the Run will take 3 GUs and have one per lap (beginning) and water/Pro4 first lap then,
• coke/water after that.
• Might have a couple of salt tablets first and second lap too.
  

Race Plan

Pre race

• Get bike together, tyres pumped up, shoes on right pedals, Put fluid into front bottle and,
• Other drink on.
• Put helmet on top of bars,
• put food in helmet,
  
• Put spares and repar kit on bike properly so they do not come out.
• Layout post swim bag for easy storage of gear.
  

Run bag

• put shoes in heals first with socks in each shoe half inside out,
• then put in cap (with three GU's, salt tablets and sun glasses)
  

Pre swim

• Put on sun tan lotion,
• quick run warm up 10 mins
• put wetsuit on and body glide,
• zip up and get in water for a 5-10m swim warm-up leave no more than 5mins before race.
  

Swim

• Start on the right away from bad things...
• Swim steady right from the get go... get on someones feet if possible,
• Otherwise concentrate on good stroke and relaxed dps.
• If rough then less glide more stokes...
  
• Take a look every 4th or 5th stroke once going ok.
• Check half way time at 1k and decide if need to swim harder,
• If rough weather then just try to get through without drinking too much water and going off course.
  

T1

• As coming out water take off top part of wetsuit, unzip and pull off arms,
• take off googles and cap and carry,
• hit lap button at T1 entry,
• At bike, but googles and cap in swim gear bag,
• Pull off wetsuit, roll up and shove in swim bag,
• food in top,
• Put helmet on,
• unrack bike and head for exit.
  

Bike

• hit lap button, and start bike speedo,
• jump on bike with left pedal forward, stand on left shoe push forward and get right foot onto right shoe,
• get up to speed and then put left foot in first, then get some more speed on,
• then do right shoe, now go!
• settled, have a drink...
  

Bike Tactics

• Start strong... put in a bit of effort until 30Km,
• settle in,
• steady on the hill but do not kill yourself,
• wind it up on the flat/down hill/tail wind parts,
• do not over do it into the wind,
• At turn around evaluate where you are - how far back,
• maybe another steady - hard session.
• do not go too fast on hill on the way back.
  

T2

• hit lap button,
• Get run bag,
• hand off bike (and helmet ? not sure),
• empty bag contents,
• get spares out of pockets,
• put sock/shoes one one foot at a time,
• get glasses and run to exit putting glasses and cap on,
• put GUs and tablets into pockets,
• hit the exit hard at full speed.
• press lap button.
  

Run

• settle into a good fast pace perhaps faster than ususal about 4m/km,
• take a GU at first drink station,
• first lap drink pro 4 and water, take salt tablets, at each aid station,
• 2nd and 3rd lap take coke if available.
  

Run Tactics

• 3 lap course out and back want to average about 14mins per half lap,
• check splits at each end,
• More downhill on way back so if need be make use of them!
• take splits against anyone in front, try to catch earlier i.e. lap 1 or 2
• Hang on for last lap!
  

Finish

• Have a drink!

Day 4 - Twin Coast Tour Russell to Whangarei

The final stage of the tour starts in Russell. This was one of the first places in NZ to be settled by Europeans. Became a brothel town for Whalers I think!

Anyway the tours starts by going around the coast line up and down into each bay. The views are fantastic! You need to be nice and warmed up before the start too as the climbs start from 1km out.

I was not warmed up and was very tired from yesterday so things were not looking good! I got over the first climb just off the back but the elite girls were all behind me (and we did not see them again).

I was having to be a bit cleaver today... riding up to the front at the bottom of the early climbs then riding my own pace and slowly drifting back... I stayed on for the first 20Km like this until we came to a slightly longer climb we a split occurred. This most likely would not have cause any major issues but a car passed my small group (a Merc) and blocked us on the descent so we did not get back on! Very annoying!

We had to chase for the next 10Km. A break had gone ahead but Thankfully no one was interested in chasing... All back together...

I decided that it was best to avoid that situation again and went to the front doing the odd turn but nothing too serious.

The major climb of the day is about 4km long and is an average of about 7% so the selection is always made there, given all the previous climbs and the 1.5Km climb just before it as well.

Sheldon G decided I think like me that the best thing to do to stay on was set the pace! He went straight to the front for the first shorter climb and stayed there. I was a couple of places back.

On Helena Bay hill... I started right on the front, and set an OK tempo. No one was having a bar of that and started to go right past me... There was quite a steady wind coming down the hill so once tucked in behind the pace was not too bad...

Sheldon was setting the pace for most of the way. I was slowly drifting back but tried to hold wheels... by the time JK came past (the last still in the group proper) I was about 16th and had to really dig deep to hang on. There is a bit of false flat before the top so used that to move up a bit and held on to the top!

Yes! Very pleased to still be there! The wind was strong and with 40Km to go I felt I would be able to lap out and do my turn...

This was only partially true! Some of the guys were still interested in attacking and it was amazing how often this happened when I was on the front...

Going down State Highway 1 towards the finish we saw the leaders up the road not too far away and this caused a bit of a stir! I had to sit in for a while - this was proving difficult with the head crash wind coming from the right... a lot of gutter riding was happening (we drive on the left down here :)

I few more attacks go in, including a good one from Scott G on the right... Again I'm on the front! A few go through then a gap and I am stranded trying somehow to bridge! I flick my elbow but no one goes past, finally someone goes but attacks and I cannot get on his wheel! Bugger this is really hurting... Finally one of the young guys comes through and gives me a few seconds rest. This is enough and I come through again and we bridge! All back together.

The final part of the course is a gradual uphill. A good finish with plenty of room. Somehow I end up on the front again. Dam it I hate how that happens... Still have not got my head round these finishes... Anyway I go for it as hard as I can from about 250m out. But about half the guys go past without any trouble.

A good race. 15th overall. Will A 1st, Matt G 6th. JK 9th. Sheldon G 17th.

Waitomo no Wimps ride - Masters Race

The expectation for this race was for a 135Km ride from the Waitomo Caves via Kawhia loop. This did not end not end up happening because a bridge collapsed! Can you believe that! Instead it turned out to be an out and back affair - to the bridge and back.

That was not the only challenges for the day. There were a number of road works and new seal parts on the road as well as lots of gravel on the descents. This certainly made for an interesting day!

It started with a ride over gravel that had just been sprayed with water, making every one's bikes very dirty - then straight into the first climb of the day - of about 4km!

I tried to keep a low profile up front as the body was not feeling the greatest from the TTT yesterday! Having said that there were plenty of people willing to keep the pace high...

I did not enjoy some of the loose stones on the new seal which turned out to be on some of the long descents... I got dropped a couple of times - not a good look.

The last hill on the outward leg, Chris G put a bit of pace on. I sat on his wheel for about a km and then went 'round upping the pace. Dropped a few there... over the top and down the other side there was four of us including me Chris, Ron C and one other... There was then about 8km of flat to the bridge turn around. We saw the fun ride going the other way...

At the turn around the bridge was indeed collapsed! A whole section has fallen!

First climb back I took it very quietly and sat on the back... felt ok but did not want to overdo it. Kept cadence at about 90rpm in the 27... (as a master I have to make some concessions :)

On the next descent it was Ron that had trouble and lost quite a bit of ground... I was a bit off the back too but got on easily and then slowed it up to let Ron get back on more easily...

Onto the next climb, quite a tough steep one. Ron again led and I followed. He was riding really strongly. About 3/4 the way up I took the lead and put in a few surges to mix things up... Ron was right there beside me not letting up. Everyone else dropped off... I eased up and Ron came right passed again. Chris slowly caught up.

The remainder of the ride was very undulating and mostly up. Ron was doing most of the work with me taking some turns and Chris taking the odd turn. by now I was feeling very tired.

The finish was mostly downhill with a few sharp turns and then a short uphill - which we found out as we went. With 1km to go Chris was on the front, me just on his wheel and Ron a few metres back. Ron then attacked I tried to go with him but it would have meant going around a blind corner on the wrong side so thought better of that! Instead strayed on Chris' wheel, but Ron had a good gap and as I went around Chris up to the finish but I could not catch Ron... 2nd not too bad.

Just call me Mr Second Man! two from two... I think I'll go for a second next week to make it 3 from 3!

The elite race started 15 minutes behind us and they did not catch us ! We were all quite stoked over that.

Team Time Trail

I had my first real attempt at a team time trail today. It was, shall we say, a rather interesting affair. The team consisted of myself, Dave M, Geoff B, and late call in Matt G. We were not really all that organised and did not meet until an hour before out start time. Anyway we decided that Dave would be number one, me 2nd, Geoff 3rd and Matt 4th. Turns would be for until 85% max then pull off and signal with the old elbow flick.

After a good warm up we were off! Dave was really good and did not go off to hard - he is an ex pro and once did a TTT for the GB team a 100Km event where they averaged over 50km/h ! - and started the way he intended to continue with big turns...

To start with, I was managing about 30sec turns and was holding close to the speed Dave set.

The course is a two lap out and back total 40km. At the end of the first 10Km I discovered that my turning was very bad and ended up 10m back not a great start! (Turns out this did not improve!)

The wind was not too bad more of a cross headwind on the way out, coming back we were able to manage a few km/h more.

At the half way and the second turn around I again struggled and got left behind a bit. Dave had to wait...

See the gap after the turn (Dave, then me)...

And now Matt on the front and Dave looking back waiting for me. Doh! Not very PRO at all...

I was now starting to feel quite second hand and thoughts were beginning to enter my mind about calling quits. These thoughts soon ended as Geoff was not holding his turns and was coming through straight after me. He was soon gone - Geoff is a very good sprinter and a really strong rider and can often fake a good ride. But with only two or three rides in the last month is just not enough!. Matt also had plans to only do one lap, those had come to and end too!

I was entering new ground now. As a longer distance triathlon guy I am quite used to riding at about 40Km/h for 90Km, but to be holding 45-50Km/h even though only for a short time was starting to take its toll. My turns started to get shorter... Dave's were not.

With 10Km to go. I again lost 10m but got back on quick and started to feel a bit better. I started to take longer turns and was able to hold closer to Dave's speed. He was still really strong and was not ramp-ing up the speed to fast allows Matt and I to stay in contact. This final section went very quick and we passed a couple of teams - always a good buzz to moral.

With 5Km to go we were really going and I was more confident of be able to hold on so the turns were getting better and a little longer. Even Matt's turns were good. We were holding around 48-50Km/h. I did a good turn for about 1km at over 50 with 2km to go... and then Dave finished for us at 51. Very impressive. I came up beside Dave at the line to try and bring Matt further up in the hope of gaining a second (they only time to the nearest second).

Results 40Km TTT: 2nd. (beaten by Morrinsville - 53m 31s)
Time: 53m49s
Ave speed: ~ 45Km/h
Ave HR (me) : 161 bpm
Max Hr : 171 bpm

Not bad for second TTT ever!

Goals...

Things are a changing...

The next two weeks are leading into the last race of the season for me - the Auckland Half - I was hoping to take this reasonably seriously - for a possible win - but have just heard that Bryan Rhodes will be racing. I have now changed my plan and just want to execute a good race with no dramas and let the result take care of itself. It'll be good practice.

Post this I will be taking a break mainly from any kind of major racing over the winter. I will look to maintain but without going too hard or long. With Isobel not being able to race or train hard this strategy should help to keep things good.

The goals have therefore been adjusted (per week averages)...

• Swimming - a couple of swim specific blocks to attempt to get some more gains,
• Cycling - 2 rides one midweek either Tuesday or Thursday bunch or trainer and Sunday bunch,
  
• Running - 2 -3 runs, at least one of 1hr 15m to 1hr 30m other two 45m to an hour ,
• Other - Core work start palates or weights etc...

We'll keep this up until end of July. This should then give me a good base to start increasing for main goals of next year:

• K2 - attempt to defend KOM (non elite),
• Tauranga Half - Age group champ, age group fastest bike and 4hr 15m,
• IMNZ - to finish in good shape and run properly - that's the way I like it :) The perfect race for me would be something like this: mid 50m swim, low 5hr bike and a very low 3hr run...

Secondary races:

• Taupo bike - possibly elite,
• Taupo Half - treat as a training exercise for Tauranga,
• Maybe National club champs depending where they are.
  

Tertiary events:

• A couple of Franks races or Tri NZ My Sports before Xmas,
• Some of Steven Cox's rides, e.g winter series races,
• Gold Coast Half - but only if it pans out - might be nice holiday too.

All good.

No Wimps Ride

Following the TTT on the Sunday will be another race Steven Cox's no wimps ride. I will do the Masters race so that will make it a bit easier.

This is really a final ride hit out before the Auckland Half next week. I want to ride solidly but do not want to nail myself. It depend who turns up.

Going easy might be quite difficult as it has more hills than K2 - but less Ks only 135Km.

Team Time Trial

My second ever team time time this Saturday.

It's a 40Km TTT with Dave M and Geoff B and myself. There should be 4 of us but do not know if we have a 4th yet. Should be interesting as these guys can fly... I'm sure I'll be able to keep up but depending on the wind will not be sure just how much pace I'll be able to maintain on the front.

Will be interesting.

Day 3 - Twin Coast Tour Opononi to Pihia

The flat stage. All so they call it, but there are a few hills early on that really test you. My plan today was to sit in and cruse along and just stay in contact!

Funny! Actually it could not have been more different.

The attacks started from the gun and I was happily camped on the back of the peleton, when I saw up front Matt G doing all the chasing. I was feeling pretty crappy to start with so the thought of going up front did not appeal... but not even Matts' bro was up there... Anyway after that chase and the pace slackened I moved forward...

Things were a bit more exciting as Scott G and Rod C were on the Pino tandem, this was not what I would call cricket, but the trick was to go with it... they were racing up ahead to get a gap before the next climb, so some of us decided to chase...

Another group got away including Will A, Steve C and one other... these guys made a reasonable gap and then Matt started to chase again... I went up there and helped - so much for the easy day!

I spent quite a bit of time on the front and perhaps delayed the tandem getting back on. It was obvious what was coming but I stayed on the front keeping the pace reasonable. Anyway the tandem finally went passed at over 60Km/h !!! I tried to chase but noone was coming nor were they really all that interested. Mike N was nicely tucked in behind the tandem. He was gone!

After a few minutes we started to chase properly including Matt, JK, myself and a handful of others, maybe 6 or 7 total. I was already quite tired by this stage. For a long time I did not think we were going to see any of them again.

We did catch the tandem, then there was a big gap and some interesting challenges - getting around a truck at a left hand turn that was stuck! I attacked!

They moved the finish another Km down the road this year... to make it a bit safer apparently. With about 5km to go there are a couple of steep climbs, JK nailed the first one and I dug really deep to stay with him and push over the top, then did the same behind Cameron H on the second one. I did this with the thought that the break might be struggling over the climbs. Anyway Cam and I put a gap on the peleton. I kept going and then Cam went passed. After that I could not go past again! He was going really well. Cam said to just sit in. We came up to the old finish about 100m in front. Cam dropped off and I went over the top first and hit the descent hard. Unfortunately there was quite a bit of flat on a dead road and a bit of a headwind and I just about stopped!

They caught me at the bottom of the climb to the finish and I came in nearly last! Oh well was another great day.

We never caught the break, won by Mike, Will 2nd, and then Steve C. Will now leading on GC. I tried for Matt but we just did not have the horse power. I think I needed the 11.

Day 2 - Twin Coast Tour Dargaville to Opononi

The second day of this tour is a fantastic ride through the kauri bush. There are some big kauri trees not that we get the chance to see them!

The tactic for me today was to simply try and stay with the first bunch - and little else. Matt G attacked right from the gun! ON the start line he said that he was not really interested in riding. I guess attacking is one way of making things interesting!

I did go through to the front a couple of times but nothing to serious... certainly not really chasing.

The first serious climb is at about the 30km mark. I got myself on the front and managed to stay close. It was hard but before the top there was a gap but got back on.

There was a little break that was chased down. I also lost a bottle going over a bridge at speed.

On the descent into the start of the forest I found myself on the back caught behind some really slow riders this meant that I had to chase at the start of the forest climb - not ideal! Got back on and went straight to the front and took a few solid turns. Nothing too serious but wanted to make sure that I did not get dropped. A couple of times I suffered because of the pace...

Made it to the top with the group! Very pleased... down the other side was better being close to the front. Did get passed by a few but overall was able to easily stay in contact. Towards the bottom where the roads straighten out we hit 80Km/h!

Lapped it out with everyone and I think we caught someone that was away. Over the second to last climb I had to dig really deep. Then the last climb - a short 800m at over 10% gradient - I completely bonked just could not maintain the effort required... Unlike Matt G who flew up it and no one could hold his wheel! Great stuff to watch from the back...

Once off the hill I did manage to hold off the bunch behind for a 16th place... not fantastic but I'm still here :)

Day 1 - Twin Coast Tour Whangarei to Dargaville...

This was the first time back at the tour for a couple of years. I decided to enter the elite again but did not have any great expectations about placing. Two years ago I just slipped into the top 10 and I guess felt that to go any better than that would be a big challenge.

For me stage one was divided into two parts. The first half I was only sitting in at the back not getting to adventurous. There was a breakaway containing at least Will A.

After the bulk of the hills we come out onto the main road to Dargaville. Just before the flat road starts there are a couple of rather tough climbs. I decided - pretty much spur of the moment - to ride a bit firmer before the climb started proper. Me and one other got a little break. I rode harder up the climb and we got even further ahead. At this point I thought that the peloton would close us down but instead we caught one of the guys off the front (Mark C). He was not in the greatest of shape and although tried to come through a couple of times really was toast! I bit further on could see Will, he waited for us... and as soon as we caught him we were off!

I jumped on the front and upped the pace... to on 45km/h and tried to hold it for a few minutes at a time. The other guys were keeping the pace up there too. At one point we were given a split of about 2 mins.

With 5km to go took a quick look and I thought that we might actually stay away... but no it was not to be... with 1 km to go they were right on us... I tried really hard and we held them off until the bridge but they caught us just at the bottom and I was first into the left hand turn (with 300m to go) but was about 18th over the line!

JK go the win and Will 3rd. It was good fun and worth the effort!

Maraetai again...

Any great day out at the East Auckland region beach. I have to say that this is a really great location for a tri. Being the start location for the Auckland Half it was a must to come out.

The water was great, still and calm. I started well and got on the feet on this girl stayed with her for about 1 1/2 laps then pushed on. Record swim time of 23m20s, Very pleased.

After a quick transition (1m) got going on the bike. Almost immediately I realised that it that I was in for a tough bike! The legs were quite tired and sore... Oh well got on with the job the best I could. Time check at 10km of 1m20s. Coming back was a bit better but the gap was the same. There were three including Josh W and Glen G and they were working together well - most likely cause they saw me coming - thanks Josh!

Another good transition and onto the run, started a bit conservatively and then worked into it. At the turn around had a gu. Time to leader Glen G was growing so was not in for a victory today... Although Josh was getting closer... On second lap of run Josh was only about 20secs away so really pushed it... up the hill and down the other side flat out... he was going strongly too and just did not quite make it. Must have been no more that a second or two in it. The last part of this course is tight and narrow and there were quite a few people to pass which prevented any chance of a late passing manoeuvre...

Good fun!

It would be nice if the weather was like that for the Half in a few weeks time :