I do not know what it is about The Sunday Bunch, but seems no matter where you are, who is there or people's current physical state - the ride often ends up playing out the same way... Flat out!
In my short experience the bunch is normally made up of some protagonists eg. like ex pros or ex neo pros, young and up and coming races, some older guys thinking they are pros, and the so called Weekend Warrior. With only perhaps one ride per week, the Weekend Warrior is always up for a good ride! With all these guys coming out each weekend all perhaps of the Type A personality, it is no wonder all hell breaks loose!
A while ago someone started calling one bunch ride the World Champs on Sunday. And each weekend is another edition!
Not that I do not enjoy this kind of riding especially as I put myself in one of the groups above, but sometimes you do need an easy day... then you must stay away or just ride with a couple of guys... that is usually not too bad. It is when you get a certain 'critical mass' that things go stupid!
Sunday, April 27, 2008
Monday, April 21, 2008
Friday, April 18, 2008
Individual Time Trail
Well last weekend was an ITT out at Te Aroha. Quite a good course, just one out and back with lots of rolling rises... and mostly smooth road - well for NZ anyway I'd call it smooth, but not hotmix...
On the day I left home late and did not have time for a warm up! Bad planning on my part. Got my bike together rode down to the start line and had the 1 minute call!
A bit disorganised to be fair. Anyway I did not have a plan so developed one over the first 5km. The plan was to hold about 160 HR for the out into the head wind. This did mean quite a variation in speed and the average was not that great.
Got to the turnaround point in 29m. Not bad I guess but would have liked too have been a bit quicker. I am still not too sure how fast to go for the first 20Km.
Coming back was mostly a tail wind and the ave speed lifted quite well. I even up the HR to about 165. Iwas able to regularly stay above 44Km/h and often getting over 49Km/h... It was quite fun!
Time 55'54" so quite good. Dave M 53'22" so still a ways to go there... in my dreams anyway...
In summary I think it was a good effort. I still had good legs as I went over the line so could have possibly gone faster on the out lap. Not sure whether there was much chance of going faster coming back.
I think the biggest difference to go faster on this course is to go quite hard over the rises to try and maintain momentum and a bit easier before them...
Next time I should just try riding the same HR for the whole ride and see what happens... who knows I maybe able to hold it for the distance...
On the day I left home late and did not have time for a warm up! Bad planning on my part. Got my bike together rode down to the start line and had the 1 minute call!
A bit disorganised to be fair. Anyway I did not have a plan so developed one over the first 5km. The plan was to hold about 160 HR for the out into the head wind. This did mean quite a variation in speed and the average was not that great.
Got to the turnaround point in 29m. Not bad I guess but would have liked too have been a bit quicker. I am still not too sure how fast to go for the first 20Km.
Coming back was mostly a tail wind and the ave speed lifted quite well. I even up the HR to about 165. Iwas able to regularly stay above 44Km/h and often getting over 49Km/h... It was quite fun!
Time 55'54" so quite good. Dave M 53'22" so still a ways to go there... in my dreams anyway...
In summary I think it was a good effort. I still had good legs as I went over the line so could have possibly gone faster on the out lap. Not sure whether there was much chance of going faster coming back.
I think the biggest difference to go faster on this course is to go quite hard over the rises to try and maintain momentum and a bit easier before them...
Next time I should just try riding the same HR for the whole ride and see what happens... who knows I maybe able to hold it for the distance...
Tuesday, April 08, 2008
Saturday, April 05, 2008
The perfect Race!
Oh my god I cannot believe it! It is a rare thing - no matter how much planning or training - to go out and execute a race exactly as planned! For me this has happened only a handful of times. I have had a few very good races in past years but the truth be told they were races where I have gone into them with no expectations. For example my first IMNZ in 2004 or Hawaii that same year. That was a learning experience in both cases. The fact that I prepared well always helps of course.
For sometime now I have had the goal of executing a Half to a certain level and I always planned for this to happen at Tauranga... last year was close but just did not quite do it on the run and this year, well the run went even worse.
Of course I did still wonder if the leg that caused badness at Tauranga was going to flare up again so I put the plan together with some goals in terms of time and went from there!
The day started and 4:45am, downed a quick breakfast then off to the start! The weather was not too bad either... overcast with little wind! A surprise!
Swim
The swim was the same as last year a two lapper in anticlockwise triangle... I got myself well placed on the right and when the gun went I tried to hang on. The field at this race is not hugely strong but I did find a few feet to hang on to... including one poor guy that had a broken foot!
At the halfway point my time was about 13m45s not too bad a record for me! The second lap I just tried to hang on to the feet! Last leg we went a little off course and I lost the feet but only 300m to go!
Time: 27'45" A record my god what a great time!
T1
Got the wetsuit off a bit slowly but got toolkit in back pocket and off. No dramas. 59" a good T1.
Bike
Got up to speed and into my shoes then got going. Not too bad either... early on I did loose a drink bottle behind the seat but this was an extra one so did not worry. It did mean I had to get one at the turn around later though...
Past 5 0r 6 before Clevedon. Into about 5th place. Josh was just up a head. I slowly closed in on him. Started climbing into Kawakawa Bay together and carefully down other side. Josh and I were lapping out a bit and riding quite well.
Up Snake hill was steady but not hard. Good. Down other side again very careful. Josh was patient with me as I was going quite slowly.
The road after this is a good place to get some speed on and we started to catch another guy. Over the next two climbs we caught up to Glen G. Down to the flatter parts in The Firth of Thames I picked up the pace and we dropped him for good.
Josh and I continued to lap it out a bit. Turned out the wind was coming more from the south than the north so it was a bit of slow going. When we got to the flat proper I came to the front and upped the tempo. I expected Josh to come with me but he appeared to relax and lost contact. Rather than kill himself trying to get back on he continued at his own pace.
I saw the leaders quite early - oh no - but hey they are PRO's - before the turn around. Ended up being 3min for me to turnaround. Picked up a leppin bottle then lifted the pace again... This time I was able to hold 41-43Km/h so proving the wind was coming from other direction than expected!
Once back into the hillier sections I went back to a more steady effort not wanting to leave my run on these hills! Still I tried to maximise the downs and the flats keeping the speed up where I could. But I was careful on the technical descents like down snake hill...
Time: 2h27m33s - quite solid but not startling.
T2
Racked bike, helmet off and unloaded bag. Got shoes and socks on quick smart. Picked up hat with glasses and GU's and off. 57s Very good.
A funny thing happened. The Air inflated arch to run through was deflated? Two guys had to hold it up for me so I could run through it! It had the timing mats under it so I had to go through it!
Run
Hit the run quite fast. Aiming for 14m every half lap. The plan was to start fast and carry it on if I could. If the calf blew up then I would just try to hang on as best as I could!
I got to the first turnaround I was well under 14ms. Low 13s, very good and quite surprised. I was feeling tired and HR was high - around 155 but thought what the hell. Carried this on.
End of the first lap the time was under 27m very good. I had my first GU and carried on. I did notice a bit of a headwind in the exposed early part of the half lap this time though.
Saw Cam B on the course coming back. He gave a bit of nice encouragement!
I do like the 3 lap course, but you do find the out half lap for the 3rd time is the hardest. It was however becoming apparent that I was catching Bryan R and I got a split but he was too far ahead.
A very good last half lap... I was looking at the watch and figuring I could make sub 4h20 and a very good run time so had lots of motivation!
Time: 1hr 21m 58s Best half marathon time in a half PERIOD.
Total time: 4h 19m 13s.
This was even better than Tauranga's time this year and the bike course is way harder - although the swim course is much better here - flat and no tide and perhaps a bit short. The run is perhaps a bit faster here too.
Might be time to retire!
For sometime now I have had the goal of executing a Half to a certain level and I always planned for this to happen at Tauranga... last year was close but just did not quite do it on the run and this year, well the run went even worse.
Of course I did still wonder if the leg that caused badness at Tauranga was going to flare up again so I put the plan together with some goals in terms of time and went from there!
The day started and 4:45am, downed a quick breakfast then off to the start! The weather was not too bad either... overcast with little wind! A surprise!
Swim
The swim was the same as last year a two lapper in anticlockwise triangle... I got myself well placed on the right and when the gun went I tried to hang on. The field at this race is not hugely strong but I did find a few feet to hang on to... including one poor guy that had a broken foot!
At the halfway point my time was about 13m45s not too bad a record for me! The second lap I just tried to hang on to the feet! Last leg we went a little off course and I lost the feet but only 300m to go!
Time: 27'45" A record my god what a great time!
T1
Got the wetsuit off a bit slowly but got toolkit in back pocket and off. No dramas. 59" a good T1.
Bike
Got up to speed and into my shoes then got going. Not too bad either... early on I did loose a drink bottle behind the seat but this was an extra one so did not worry. It did mean I had to get one at the turn around later though...
Past 5 0r 6 before Clevedon. Into about 5th place. Josh was just up a head. I slowly closed in on him. Started climbing into Kawakawa Bay together and carefully down other side. Josh and I were lapping out a bit and riding quite well.
The road after this is a good place to get some speed on and we started to catch another guy. Over the next two climbs we caught up to Glen G. Down to the flatter parts in The Firth of Thames I picked up the pace and we dropped him for good.
Josh and I continued to lap it out a bit. Turned out the wind was coming more from the south than the north so it was a bit of slow going. When we got to the flat proper I came to the front and upped the tempo. I expected Josh to come with me but he appeared to relax and lost contact. Rather than kill himself trying to get back on he continued at his own pace.
I saw the leaders quite early - oh no - but hey they are PRO's - before the turn around. Ended up being 3min for me to turnaround. Picked up a leppin bottle then lifted the pace again... This time I was able to hold 41-43Km/h so proving the wind was coming from other direction than expected!
Once back into the hillier sections I went back to a more steady effort not wanting to leave my run on these hills! Still I tried to maximise the downs and the flats keeping the speed up where I could. But I was careful on the technical descents like down snake hill...
Time: 2h27m33s - quite solid but not startling.
T2
Racked bike, helmet off and unloaded bag. Got shoes and socks on quick smart. Picked up hat with glasses and GU's and off. 57s Very good.
A funny thing happened. The Air inflated arch to run through was deflated? Two guys had to hold it up for me so I could run through it! It had the timing mats under it so I had to go through it!
Run
Hit the run quite fast. Aiming for 14m every half lap. The plan was to start fast and carry it on if I could. If the calf blew up then I would just try to hang on as best as I could!
I got to the first turnaround I was well under 14ms. Low 13s, very good and quite surprised. I was feeling tired and HR was high - around 155 but thought what the hell. Carried this on.
End of the first lap the time was under 27m very good. I had my first GU and carried on. I did notice a bit of a headwind in the exposed early part of the half lap this time though.
Saw Cam B on the course coming back. He gave a bit of nice encouragement!
I do like the 3 lap course, but you do find the out half lap for the 3rd time is the hardest. It was however becoming apparent that I was catching Bryan R and I got a split but he was too far ahead.
A very good last half lap... I was looking at the watch and figuring I could make sub 4h20 and a very good run time so had lots of motivation!
Time: 1hr 21m 58s Best half marathon time in a half PERIOD.
Total time: 4h 19m 13s.
This was even better than Tauranga's time this year and the bike course is way harder - although the swim course is much better here - flat and no tide and perhaps a bit short. The run is perhaps a bit faster here too.
Might be time to retire!
Friday, April 04, 2008
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