On the Drops

2010 K2 Race Report

2010-11-15T15:46:00.000+13:00

The K2 cycle ride is around the Coromandel Peninsula in New Zealand. It starts in one of 4 towns, either Coromandel Town, Thames, Tairua or Whitianga. This year was Coromandel's turn again. This year was the 9th running of the event (since the entire route has been sealed).

Training has been going really well leading into the ride and have done a fair amount of hill work so was expecting a good ride.

The day was looking ok so made sure I stayed hydrated leading into the race and ate well i.e. lots of carbs.

There are 7 categorised climbs for the King of the Mountain jersey and had plans to have a go if I felt good.

I started right at the back of the first group and settled into the ride. The first climb is only 7Km or so from the start so was not going to worry too much about it. Once I got myself a bit closer to the front I noticed that there was already someone off the front! Turns out that the KOM from last year had the idea to break away early to get some points. I did not think that was a great idea so stayed back.

The first climb did not feel to bad so decided to have a go for some points but was past by one guy so only managed 3rd. Legs felt much worse on the next climb and I was struggling to hand on so did not even try to contend for points on it!

Then the rain started and I got cold and wet. There is about 50Km of flat and I sat in the whole way drinking and eating and trying to stay out of trouble.

The next climb is a biggie! about 9Km long not steep for the whole way. This is where things started to go really wrong. All that early drinking turned against me as the weather was not that great. I has to stop to pee! I couldn't believe it. Before the climb proper started I rode a little bit off the front and pulled off to the other side to do my business! There was a long queue of cars behind so it made it easy to get back on - still not the best! Then Gary put in an attack half way up and that really hurt me! By the time we went past the first drinks stop I was struggling to hang in the first group and got tailed off towards the top. Fortunately, there is a good fast descent so had not trouble getting back along with most others... I thin I hit 80Km/h plus :)

The next part of the course is rolling and then lots of flats. I stayed in the group and kept quite feeling ok but not really enjoying myself. There were a couple of guys getting interested in breaking away some did get up the road. I did not even notice I was too busy just trying to stay in the group.

The next climb out of Tairua was ok and I did not have any major trouble. then onto Whitianga I was just sitting in too. I had to stop again for a pee though, in the pooring rain and a headwind. They were riding really slowly so decided I could manage it. Just did although it was hard work getting back on.

From here there were 4 more hills plus the biggie at the end. Not really much to say other than I was just trying to stay in contact. I think Brain had a go as we got closer to the finish and I went with him (and everyone else too) but other than that I stayed quiet.

The final hill Whangapoua starts about 8km from the finish is about 3.5 Km up, with an equally long and very tricky descent. I started about mid pack and worked up close to the leaders of our group. By about halfway up there were about 5 of us & pulling away from the rest. I actually started to feel OK for the first time. My legs were fine and I had not really pushed all day. By the time we got to 3/4 up I started to fade a bit and could not maintain the pace. Over the top I was about 50m back and got past by another rider. The descent was ok but got stuck behind some cars and took a while before I plucked up the courage to pass them. That cost me as Michael shot past near the bottom! He went past so fast that by the time we got to the bottom he was way too far ahead to catch.

I held that place to the finish. 11th overall so not great but a lot better that it was looking for most of the day!

Some favorite swim sets

2009-09-23T11:19:00.004+12:00

Here are a few of my favorite sets. These are all pretty much based on swim squads at the Teps in Auckland that I used to frequent. See Haydn Wooley at Futuredreams.co.nz for coaching or stroke correction.

Endurance 1:
400m warm up (as you feel, e.g. 200free, 200 back)
n x 100m on Swim Interval (e.g. 1'45" or 1'40" or 1'30" )
build up to 30 or more
If times slower by 5" then penalty rest of 30"
200m warm down very easy

Choose a swim interval at the start that will allow you to build over the set getting stronger to the finish rather than go too hard at the start and need lots of penalty rest.
n = e.g. 15, 20, 25, 30, or more... depending on goal... e.g. if Ironman you might build up to n = 40

Variation, change to 200m or 300m or 400m (increase swim interval and reduce n) try to maintain no more that 15" rest between each interval.

Endurance 2:
400 wu ayf
n x ( 3 x 100m on m swim interval) where m = a very easy start swim interval e.g. 2'.
Then decrease by 5" after each set of 3 x 100m)
For first set of 3 first 25m fly, second breast, 3rd back
20o wd

For this set you really need to watch the clock. e.g. if start on 2' SI then start on the zero and the next three start on the zero too, however once you start the fourth 100m (second 100m of second set) start on the 55, then the 50, 45. Third set is minus another 5" so start the second 100m of the third set on 35, then 25, then 15... etc going around the clock subtracting the current difference from start.

Ideally this set should be easy to start with and slowly build. Always tends to go very quickly as I have to concentrate on the clock!

Technique: (2.1-2.9Km)
400wu (distance per stroke dps)
Main set 2 or 3 x (

dps: 16 x 25m 10" rest 8 normal, 4 finger spread, 4 pads
minimax: 6 x 50m on 1'30" (e.g.) min number of strokes max effort. Aim: lowest value for sum of number of strokes plus time. less than 70. e.g. strokes for 50m = 33, time = 36 => 69.
Stroke Rate: 4 x 25m on 1'15" fastest rate. Aim > 1.8 e.g. 27 strokes / 15" )

200 wd

Speed: (2km)
Stretch 10-15'
500m easy every 4th back
1 x 100m time trail (dive start) 5' rest
400m easy dps with pads
2 x 75m TT 3' rest
300m easy dps pull bouy
3 x 50m TT 2'30" rest
200m easy dps pads
4 x 25m TT 2' rest
100wd

Power: (3km)
Warm up
500m every 3rd 25m 5 stroke breathing
300m every 2nd 25m 6 stroke breathing
100m 7 stroke breathing
Strength 1:
2 x 400m 1' rest. first 100m SPRINT. Then steady try to maintain form
200m easy dps pads
Strength 2:
16x25m FLY 10" rest (fins ok)
Strength 3:
16 x 50m sprint with 2' rest + 10 press ups every 2nd rep.
Warm down
200m ayf

That's a killer that one!

Review of The Time Crunched Cyclist

2009-09-21T14:33:00.005+12:00

I am not much of a writer but I just wanted to jot down a few random thoughts on Chris Carmichael and Jim Rutburgs' new book.

Overall it was a good read with quite a lot of good stuff. Some that I already new (or suspected) but lots of which I did not.

I was using this approach for 5 weeks leading up to the Waikato Bay of Plenty Road Champs.

I agreed with approach it made sense no quick fix or easy way but just plain hard work. The good news is that because it is short in duration even though the efforts are often very hard you can recover quickly and then get on with your day with the family and do housework etc and not have to end up on the sofa...

The CTS Field test was very hard to get right. I have only tried it once so far but I am not really looking forward to the next one. You have to be fresh and in the right frame of mind and understand exactly what is required and be prepared to hurt yourself !!! The explanations for completing the test were good but I still got it wrong first time. (See earlier post for results).

The chapter on nutrition was good and I really good some good stuff out of it. Especially the part about eating and drinking sooner in a race. I have been guilty of waiting until an hour into a race before starting and that is just too late! I also tend to not eat or drink much during training but for this programme that will set you up for failure. You need to eat well beforehand to be able to do the session at the required intensity and duration.

I found it difficult to agree with all the advice in the making to most of your training chapter. Taking shorter turns in the Sunday bunch just does not wash with me... I liked the part about using a bigger gear and pedaling softer is a bit risky though, if the hammer goes down and you are in the wrong gear it could be costly.

The different types of workouts are well described including cadence, power and heart rate and how to do the set. On the subject of cadence, there are some high cadence sets, but not as high as I thought they might be.

There are 4 programmes, 2 for shorter races divided into New and experienced, and two for longer races up to 100 miles, e.g. like Taupo cycling challenge. This was divided into new and experienced as well. Each week normally consists of 4 rides varying from 1 hour up to 2.5 hours depending on day and week you are up to. The programmes are only 11 weeks long and once completed it is best to take a rest. Its' simple really, because of the high intensity used in the sessions, it does make it difficult to continue for a long period of time.

A chapter on Endurance blocks was welcome. E.g. you get a holiday of some time off that you can devote to riding... then this is the chapter that shows how to make the most of it... great stuff!

Did it work for me? Well in short yes, but my fitness was pretty good to start with and I do have a pretty good base over the last few years... :) With baby Sam around it does mean that the number of hours to dedicate to training has halved. I have gone from averaging 12 hours a week (swimming, cycling and Running) to just 5-6 hours per week. So I think the change it training focus has worked.

The Road Champs were last week and although I was 2nd for the 4th year in a row. I did feel like I was the strongest rider there and a tactical error on my part was the main reason for the 2nd place. I attacked the bunch on the third lap (of 4) on a solid 1km plus climb and got away but not decisively and should have sat up. Instead, I persisted and wasted energy trying to stay away. I attacked again at the same place on the last lap but not quite as hard and one rider was able to claw his way back to me on the downhills and flatter parts. There were no more opportunities to break away and his sprint was too good.... Still I felt I race well and made some of the moves so a good result.

I also have to congratulate Dave Mann on winning the elite race. As a masters 3 rider that is not bad going. He had to out sprint Karl Moore and also in the race was Mark Langlands (just back from Europe) and Pet Latham (2008 Taupo Cycling Classic champ). Amazing result.

Finally, I am not sure if I will follow this programme again but I will most certainly be adopting some of the ideas here and try to fit them into my training in the future.

Pirongia on ride today... Nice.

2009-09-14T15:11:00.000+12:00

9x9min Steady Efforts... sort of...

2009-09-12T22:28:00.007+12:00

After reading Tonys' blog this week I saw a trainer bike set that I thought that I might like to try (see http://tonyimnz2009.blogspot.com/2009/09/trying-to-make-progress-plus-new-toys.html). 9x9min with 1min rest.

The result below...

As you can see I did not make 9. I ran out of time!

The Average was for each was: 279w, 290w, 291w, 281w, 286w, 287w, 307w. I did find if quite tough to keep consistent. I think I went a bit too easy on the first one and then a maybe 5w too hard for the next two. When I realised that I was not going to be able to do the whole 9, I pushed the last one a bit harder and went one gear harder. Tried to finished it off with a bit of a sprint. That did not go too well so I wonder if I would have been able to complete the last two 9min efforts.

A very tough set both mentally and physically. I had two bottles think I needed 3 and maybe some more food than just one bar.

Still would like to have another crack if I can get my head around it again...

BTW, at 69Kg. my W/Kg values are 4, 4.2, 4.2, 4.1, 4.1, 4.1, 4.4 !!!

PowerAgent and Snow Leopard

2009-09-12T16:28:00.003+12:00

It looks like the driver for the powertap head unit has a problem. I am getting the following error, this is after installing the update from https://twitter.com/CycleOpsPower

Product Version: PowerAgent 7.4.5.6

Java: 1.6.0_15; Java HotSpot(TM) 64-Bit Server VM 14.1-b02-90

System: Mac OS X version 10.6.1 running on x86_64; MacRoman; en (poweragent)

Error:

Communication Error

Message:
java.lang.UnsatisfiedLinkError: /private/var/folders/fr/fri0VbJ6EVyGFTA6xOlQ0k+++TI/-Tmp-/libd2xx-macosx.jnilib: no suitable image found. Did find: /private/var/folders/fr/fri0VbJ6EVyGFTA6xOlQ0k+++TI/-Tmp-/libd2xx-macosx.jnilib: no matching architecture in universal wrapper
Level:
SEVERE
Stack Trace:
java.lang.ClassLoader$NativeLibrary.load(Native Method)
java.lang.ClassLoader.loadLibrary0(ClassLoader.java:1878)
java.lang.ClassLoader.loadLibrary(ClassLoader.java:1758)
java.lang.Runtime.load0(Runtime.java:770)
java.lang.System.load(System.java:1020)
com.cycleops.d2xx.Library.loadLibrary(Unknown Source)
com.cycleops.d2xx.D2xx. (Unknown Source)
com.cycleops.jpowertap.Manager.getConnectedDevices(Manager.java:120)
com.cycleops.devicemanager.DeviceManager.getSelectedDevice(DeviceManager.java:52)
com.cycleops.devicemanager.DeviceManager.getSelectedDevice(DeviceManager.java:41)
com.cycleops.devicemanager.DownloadDeviceAction.performAction(DownloadDeviceAction.java:83)
org.openide.util.actions.CallableSystemAction$1.run(CallableSystemAction.java:118)
org.netbeans.modules.openide.util.ActionsBridge.doPerformAction(ActionsBridge.java:77)
org.openide.util.actions.CallableSystemAction.actionPerformed(CallableSystemAction.java:114)
javax.swing.AbstractButton.fireActionPerformed(AbstractButton.java:2028)
javax.swing.AbstractButton$Handler.actionPerformed(AbstractButton.java:2351)
javax.swing.DefaultButtonModel.fireActionPerformed(DefaultButtonModel.java:387)
javax.swing.DefaultButtonModel.setPressed(DefaultButtonModel.java:242)
javax.swing.plaf.basic.BasicButtonListener.mouseReleased(BasicButtonListener.java:236)
java.awt.AWTEventMulticaster.mouseReleased(AWTEventMulticaster.java:273)
java.awt.AWTEventMulticaster.mouseReleased(AWTEventMulticaster.java:272)
java.awt.Component.processMouseEvent(Component.java:6348)
javax.swing.JComponent.processMouseEvent(JComponent.java:3267)
org.openide.awt.ToolbarButton.processMouseEvent(ToolbarButton.java:61)
java.awt.Component.processEvent(Component.java:6113)
java.awt.Container.processEvent(Container.java:2085)
java.awt.Component.dispatchEventImpl(Component.java:4714)
java.awt.Container.dispatchEventImpl(Container.java:2143)
java.awt.Component.dispatchEvent(Component.java:4544)
java.awt.LightweightDispatcher.retargetMouseEvent(Container.java:4618)
java.awt.LightweightDispatcher.processMouseEvent(Container.java:4282)
java.awt.LightweightDispatcher.dispatchEvent(Container.java:4212)
java.awt.Container.dispatchEventImpl(Container.java:2129)
java.awt.Window.dispatchEventImpl(Window.java:2475)
java.awt.Component.dispatchEvent(Component.java:4544)
java.awt.EventQueue.dispatchEvent(EventQueue.java:635)
org.netbeans.core.TimableEventQueue.dispatchEvent(TimableEventQueue.java:104)
java.awt.EventDispatchThread.pumpOneEventForFilters(EventDispatchThread.java:296)
java.awt.EventDispatchThread.pumpEventsForFilter(EventDispatchThread.java:211)
java.awt.EventDispatchThread.pumpEventsForHierarchy(EventDispatchThread.java:201)
java.awt.EventDispatchThread.pumpEvents(EventDispatchThread.java:196)
java.awt.EventDispatchThread.pumpEvents(EventDispatchThread.java:188)
java.awt.EventDispatchThread.run(EventDispatchThread.java:122)

My First iPhone App

2009-09-03T22:44:00.004+12:00

Here's a screen shot of my first iPhone app. It is all a learning experience for me and to start things off I decided on a simple weight and calorie tracker. The calorie side is still a work in progress.

I do have the track weight side going which includes a graph to show progress.

Weight graph

This graph currently shows the data points, a last 30 days average and a goal weight line.

Best ever Trainer Session?

2009-08-28T16:08:00.003+12:00

One of Tony's great sessions that I have never been able to nail is the old 10 x 3minute session. In the past I have either started to fast and blown or not gone hard enough and finished well but under done.

I decided to give it ago yesterday for a few reasons. First the weather was horrible and incredibly windy so I was not going outside. Also I needed a session that would burn quite a few calories to wear off the nice Thai meal I had the night before, and finally and maybe the main reason I just found out that next weekend is the Waikato Bay of Plenty Time Trail champs and I wanted to see where I was at. At 25Km for the distance I figured this would be a good session to test me on.

Heart Rate and Cadence

Power is the only thing worth looking at here

I started reasonably conservatively at about 300W ave for the first 3 then increased to about 310 for the next 3. The 7th 320, 8th 310W, 9th 340W and the 10th 350W.

I was varying the cadence going one gear harder each interval in sets of 3 going back to the first gear after the third interval of the set. The last one (10th) I just went one more gear harder.

The lower power averages do match up with the easiest gear (e.g. 1st, 4th) except the 7th which I cooked myself on a bit as you can see from the next interval power went down.

The heart rate graph definitely has signs of cardiac drift as the HR slowly increases from one set to the next...

The last two intervals I really tried to wind it up a bit and I do not think I could have done another interval at similar power.

All in all a very good set for me!

My First CTS Field test

2009-08-28T09:09:00.007+12:00

Just got the new book by Chris Carmichael. The Time-Crunched Cyclist...

No rocket science in involved just plain hard work!

Anyway before you start the program he recommends doing a field test. This invloves 2 8m efforts 10m apart. He has a lot of detail on how to do this. I tried to follow it as close as possible. I chose using the trainer as there is not really any good location close by to do it on the road...

The Results:

Heart rate and Cadence

Power

Unfortunately my test did not match any of the examples CC provided! It was a good test and has highlighted that I was not sure of what I could handle for 2x8m and so I must have started to easily. In the notes Chris does say to really open it up in the last minute and that is what I did but guessing from the examples he would have expected that to hold the current power rather than increasing it as much as I did... The rest of each set was pretty steady though. At the end of the second 8m I again was able to increase the power instead of slightly dropping it which would have indicated fatigue... so as I say I must have gone to easy to start with...

Average power was 325 and 323W, heart rate 146 and 149.

Get fit with 6 minutes a day

2009-07-25T20:54:00.005+12:00

I read in an article recently about the idea of being able to get fit and loose weight with only 6 minutes a day. This really intrigued me as I now have limited time to train. Joe Friel also blogged about it (http://is.gd/1CGsA). The catch? well you have to do it at a very high intensity.

I thought about this for a while and decided that you could do 6 1 minute intervals with a warm up and probably a long rest interval. Next thing was to give it a go.

But I couldn't just do 6 minutes! That although the title of the article is not sensible! Instead I broke in up into a warm up, 6x1m with 3m rest and a warm down.

Results below...

heart rate

Power

The Team Time Trial

2009-04-04T15:47:00.005+13:00

Well I got dragged into the Hope Gibbons Team Time Trial again this year. I was not really all that keen for it as I have not really done that much in the last 4 weeks and certainly nothing that would set me up for this... but they were short of riders and in the end I was the 3rd rider of 3 to count. Sam Weston, the 4th rider in the team did not have a TT bike and as a result really struggled.

Eric Drower and Dave Mann were the other two and they are considerably better at this kind of thing than me!

The course was 40Km out and back two lapper, in Gordonton. It's probably pretty well known to the Secondary Schools and they use this for the North Island champs. Unfortunately the road surface is not that great so is usually a slowish course.

On the plus side for once there was not that much wind.

We started out nice and steady at 45-50Km/h but neither myself or Sam could handle that. So every time we came onto the front the pace would drop. This was not by choice I say. There was a bit of a headwind on the way out and we slowed as we came to the turnaround. I was already running scared as the heart rate was way up over my current AT. It was starting to stay above it! Bugger. After the first turn we got going up towards 50Km/h again for a couple of big turns by both Dave and Eric. After coming off the front, then Sam I missed the pace being lifted and then Dave and Eric gaped the both of us. I stayed on Sams' wheel but he could not close the gap. I went past and then they waited for us. A bit of a stuff up by me there. The problem was that neither Sam or I could really hold the same kind of pace so they would lift it just as we were trying to get back on... not the best really...

Sam and I skipped a couple of turns and then Sam was gone.

I got my breath back (see the HR dip just before half way) and started to take a few turns again. Not that long mind you.

The start of the second lap I was not feeling too bad but controlled myself and skipped every second turn. The wind seemed a bit stronger this lap and we slowed down quite a bit. Eric had taken a couple of big laps and was not feeling to good. Dave was just being controlled.

At the third turn with the wind at our backs things really started to heat up! Eric lifted it up to over 50! and Dave upped it too. I came through and the pace dropped to 47. Bugger. anyhow Eric came through again and we got up to 53... I'm hanging on for dear life hoping that he does not go any faster!

The pace settled down towards a more realistic pace for me at around 48 and I was able to take a few more turns and hold the pace. It was not really until the last 5Km that I became confidant that I would stay in contact and not blow up :)

We crossed the line together in a time of 52:30. I was very pleased with this. Ave HR 170 max 177. This is very high for me. I guess because I have not been doing much the HR has gone higher than it might have normally. Ave speed 46Km/h Max 53Km/h.

IM Age Group award

2009-03-23T19:37:00.001+13:00

2009 25th ani IRONMAN New Zealand AG award. Very cool. Yes it's glass...

Ironman Training...

2009-03-17T21:43:00.007+13:00

The graphs below show training for the 10 weeks leading up to Ironman NZ. This was not ideal as it could have been. I am not upset about this or anything like that. Sam was born on the 22nd of Jan so in the weeks leading up to that date and afterwords the amount of training was somewhat reduced.

Still an average of 13h30m was reasonable and I am quite pleased with this volume...

Week 1 was a smallish taper for the Taranga Half Ironman as I consider this as an A race. Then week 2 was the week of the race. The next two weeks were building up to Sam's birth and her birth. So they were lower average volumes that what would have been ideal. On the plus side I had two weeks off work, so I was able to slip in a few sessions when otherwise it might have been impossible.

The swimming is not really too bad. An average swim distance of just under 3Km and about 3 swims per week. I was happy with my swim time at IMNZ too. To me the only thing missing was perhaps some squad training for faster sets and maybe one swim per week to up the volume a bit.

If you go back further in my training log you will see lots of bigger rides all the way back to September 2008. So I did have some really good volume as a base. I was also doing a lot of club Thursday races so was happy with my speed and intesity.

I did a very good time at IMNZ (5h3m) so was happy with that... But (there's always a but) I think I did need a few more long rides. As you can see above there was a big gap in weeks 3-4 and weeks 8-9. There really needed to be 2-4 more rides over 5 hrs (150Km). Just was not really the time though. Being away from Iz and Sam would have not been the best option. I therefore settled for 3hr rides (about 100km).

The running was a different story. This is possibly the area where lots of running even if shorter distances would still make a difference. The problem thought was that I did not feel I could risk running lots. Sometimes I felt I needed two days break between runs to make sure I did not break down... Only 2 runs at about 30Km plus was not enough... Missed a long run the week before completely for the hope that the legs came right... The weeks before Xmas were not much better. The weeks 3-7 were quite good though if slightly light on the volume... I also Lacked any kind of speed work.

Still after the bike a 3h17m run was OK. I was hoping for about 10mins quicker than that.

A Fantastic day

2009-03-10T21:09:00.019+13:00

I have had my best result at Ironman New Zealand! What more can you say... very pleased.

The day started at 4:50 so not too early...a reasonable sleep. Sam had been a pain for the last couple of days and I was really worried she was going to stay awake all night! Thankfully it was not too bad. Got about 5 hours sleep. Sam had just woken anyway so Iz was getting up... too.

I had a reasonable breakfast of muesli and tea... and got all the bottles and the bike special needs stuff together and off we went...

Left the house at 5:45. A little ops on the way. The guy behind us was not paying attention and hit us from behind. Bugger. Not too much damage though. A short delay and we were back on our way!

Thankfully there were no more dramas and I got the bike sorted and headed down to the swim start.

Got my wetsuit on and into the water by 6:50. Not as soon as I wanted but I was still quite relaxed. I swam out to the far right and found Liz and Maddog so decided that this was a good place to be. Had a look around to see where Tony was but could not see him. I figured he must have been right up close to that right start buoy.

Swim:

The Gun went a little early than I expected but got going OK. Funny thing about an IM, there really is not that much in the way of a rush off the start line than compared to other races. Of course it helped that the pros were not with us. I did put in a bit of an effort to start with and tried to find some feet to swim off. But I was hardly going for it! Got some but they were rather nasty! The guy was kicking all over the place and zigzagging all over too. For the next 10mins I was fighting to get away from this guy. Very frustrating! He seemed to keep covering me! I just could not get around him... Finally someone else comes up beside me and I jumped onto his feet. The rest of the swim was pretty uneventful and actually went very quickly. The only thing was I did struggle with the drafting a quite a bit... it seemed that the guys I was drafting off really did now swim all that straight. With about a Km to go I decided to up the pace a bit and went my own way... I did pull away a bit and caught up a group. Just at the finish I caught Hamish (although I did not know it until the after race photo :)

Just under 58'. That's a best by about half a minute. Certainly a good way to start the day!

My transitions are sometimes great and well sometimes a bit of a goon show! I ran quite steady up to the transition area and into the tent. Got help getting the wetsuit off but he could not pull it off my feet! He dragged me across the ground! Can you believe that? Anyway he stopped and I had to work it off each foot by hand. Crazy stuff. I had socks in my bike shoes and the socks were nicely folded to get on quicker. One of the helps unfolded them Doh! Put on a gillet, rolled up arm warmers and put some salt tablets into back pocket and took off for the bike. Got to the bike OK and out. Getting on the bike was a complete disaster! I knew that wearing shoes from transition was a risk. Both cleats got gummed up with mud and I had to clean them before I could click in. The problem is I did not find this out until after the first attempt at mounting my bike, so I nearly came off! Doh! (again). Oh well, no damage... yet. After that I felt that things might go my way!

Bike

Once on the bike and up to speed I unrolled arm warmers and started drinking and eating a bar. Feeling pretty good about the day. It's always fun going out of town for the first time a bot of a buzz. Very easy to get a bit too excited...

There was a bit of wind and rain about but really was not too bad... Once I got up to the race track upped the pace a bit and started to catch a few people... Did have a little ops at about 55Km/h when I just checked to make sure my bottle was not coming out... went over a small bump and the rear wheel flicked out a bit! That scared me, jeepers I really did not wanna come off at that speed... Got into a good group but it was growing fast. Getting really worried about being busted. I did a Tony trick and let myself drift off the back a bit... Spotted Cream Puff about half way out, just had enough time to say Hi! No chance for a quick Chat or something else.... Tony.

Spotted Tony heading back... looked like in the front group looking good. Another 3m plus to the turn, so he was at least 5m up the road. At the turn around, went around very gingerly... felt very slippery... I did not lean the bike at all. Very big group now. I must have been on the back of a 50 rider bunch. Did look very cool seeing them all lined up in front of me...

I made a bit of a blunder here though... I stayed just where I was happy that things were going along nicely, but as we started going up I was not paying enough attention to the front of the group. Dam it, someone about 10 riders up let a gap form and no one went 'round him. By the time I realised what had happened the gap was nearly 200m. Doh! (not again)... I rode to the front of this group and carried on but, by the time we got down through town and back up private road and onto Broadlands again there was not sign of anyone.. Oh well. Time to settle in and eat some more. I did put in a bit of an effort on the climbs to see if I could bring that group back, but not to be.

Start of the second lap

I rode the next 20Km on my own so that made about 30Km alone. Possibly a tactical error on my part here. Halfway out I finally got caught by another smaller group. I decided to sit in again and rest a bit...

Saw Tony again just before the turn around. A little sooner this time so he was going well. Maybe 2m30s this time I thought.

When we hit the bridge I decided to go again. I was looking at the watch thinking sub 5hours might be on the cards, so put in a bit of effort here. Two of us worked together quite well. Dropped him as we were coming up to the race track... 5 hrs ticked over as I was coming down Spa Road. Oh well it was close. Just under 5:03 so a good ride ! A personal best so all good and feeling great. Not even my back was very sore.

Into transition no errors and got the socks and shoes on quick plus arm coolers rolled up. Hey I was hopeful that it might get warm :) The lady helping me unfolded my socks too, this slowed down me putting on my socks. Dam that was 0 for 2. Anyway it was a very good T2 for me.. Then off up the ramp and out for the run.

Run

Saw Lynley on the corner of the bridge doing race commentary. She said hi! Coming down the other side was a great lift. Running quite fast at the bottom. Felt pretty good and set a good pace. Hr was about 143 so was a tad higher than '04, but I could live with it. The emotions really run high as you go through town... so many people cheering and calling out you name (it helps it is on your race number) it almost feels like everyone knows you. Of course very easy to get carried away with this.

Heading out for the first lap...

I saw Tony at about the 8Km mark. He was feeling it from being sick most of the week. Still looked in good spirits. I was happy but feeling cautious about the second lap.

I had a great first lap and kept the pace constant. I was taking lots of water with some salt tablets and a GU every 30mins. Espresso Love ones with double caffeine... very nice.

I got caught just before half way by this pro woman, she was running really well. We stayed together for a few Kms but she then took off! Not for me...

The start of the second lap I still felt OK and carried on if at a slightly slower pace. The idea was at 9Km to go if there was still something there to up the pace then. That's at the top of airport hill.

When I finally got there, there was no upping the pace going on... The pace had dropped a bit and I was really just hanging on. The quads and groin region was rather tight!

The last 6Km was a struggle and I was getting past quite a bit. I was looking for E's on peoples' calves. I did not see any. I was playing mind games with myself. Get to the next aid station. Have a good drink of coke and some water on the legs then get going again. This got me through and I was able to keep running reasonably well. It was great to get to the waterfront. The closer you get the faster you go and I did start to wind it up a bit.

Brodie went past me just at the Supaloos. Bugger I thought I had him. Anyway I had a look and no one else was going to go past now.

Down the shoot and had another quick look. And another. Nope no one there... now enjoy it!

9:24 10 min quicker than '04. Very pleased.

Ironman Gear list...

2009-03-04T10:57:00.006+13:00

The big day is at hand...

Thursday
Check wheels OK,
Tape up the container to hold spares.
Bike check
Register.

Friday

Rack bike and cover it so does not get too wet.
Aero bottle on bike.
Fill drink bottles (5) night before.

Pre race

Breakfast - simple toasted muesli, Tea.
Get bike together, tyres pumped up, Put fluid into front aero bottle,
Other two drinks on.
Put spares and leavers in back holder properly so they do not come out. TAPE IT.

Pre swim bag

sun tan lotion,
wetsuit
body glide,
Goggles x 2
Gear to change into
race belt
2XU top tri shorts
shoes
pump
swim caps x 2

T1 Bag

Bike shoes with toe booties
socks
helmet
salt tablets
poly pro
arm warmers
arm coolers
Food?

Special Needs Bike

Two bottles
some other food nice....

T2 Bag

4 GU gels.
Running shoes with socks and Vaseline
Cap
Glasses

Special Needs Run

Chips
other nice?

Iz & Sam...

2009-02-28T15:17:00.000+13:00

The work Workstation...

2009-02-27T14:34:00.001+13:00

Taupo training camp base view

2009-02-26T09:19:00.000+13:00

Taupo Training

2009-02-23T09:34:00.009+13:00

This is from the last weekend in Jan so a bit late, but I did want to put something down before I forgot about it.

We drove down on the Friday night and I had decided the best idea was to find something down in Taupo. This sort of backfired as I forgot that Iz wanted something with air conditioning... So we ended up in a very small room in a hotel. Not exactly what we needed... no ideal for Iz.

Saturday:

We started with a short swim... about 15 mins in the end. A wee bit shorter than I imagined... Then back to the hotel and onto the bike. It was not a warm morning so I put on a jacket and headed down towards the houses (where the others were based).

Picked them up then headed out onto the course... Today we had install at least 6 hours of riding and 4 x 15 min efforts to break it up a bit. Started very easy up to the race track, then just spinning at a good speed on the descent... looked back a couple of times to see a very long line of the group in single file very cool.

Just after the bridge, I took a few turns. We were going quite well! It did not seem as if we slowed down much or took it very easily! Oh no maybe I have already gone too hard... The faster riders went straight through Reparoa and almost all the way to the main road to Rotorua... Stopped at Reparoa on way back grabbed a drink and a pee, then straight into the first effort! I think I pretty much sat in (legal distance) most of the way and took a few turns. Then the next effort was from the bridge up to the race track. That one was pretty hard.

Stopped at Hotel for a feed and pick up more drink - only took two - and say Hi to Iz and Sam then back out onto the course... The second lap started the same as the first...Still going reasonably well even though we were not doing an effort... this got me quite worried!

Again we went all the way to the main road... this time though we stopped at the Dairy at Reparoa and tanked up on food an drink.

Another 15 min effort that I cannot really remember... I think by this time I might have even been sitting in a bit closer to Tony's' wheel than I would like to admit! I guess there was a bit of I just wanna get home going on!

The last effort was a bit easier for me to handle as it was up hill still bloody hard though!

Heading home along the waterfront I got a puncture so had to slow down. Just make it back to the Hotel without having to repair it...

Finished with a run. I just did this from the Hotel... ran along the road to the house, grabbed a drink and then headed along the waterfront. I did not know that there was a nice track along the lake side. Very nice. I popped out onto the main road at 2 Mile bay, just before the hotel and just in time to get passed by Mr Brown... dam it! I was running quite fast too... There was Mark W watching on the side too. A good 40m so very pleased!

Sunday:

We at least the weather was all right! Started with a swim from the yacht club. We did a few start simulations and then headed along past the hole in one pontoon. We were suppose to turn at 25 mins but the others turned at 20 mins not sure what happened there... I was sitting on Lizs feet and I do not think she liked it much but I was not feeling too good! On the way back I found Maddog's feet and although they go all over the place I was able to stay in touch... A reasonable swim if a little short.

Back to the Hotel and get ready to ride. I rode all the way down to the house this time and through a Triathlon race! They were just finishing the briefing... But apparently it was going to be one lap plus a bit and 3 x 20min efforts! Sounds like fun...

Off we went nice and easy to start with. Going up Napier road and then onto Broadlands. The ride started to get faster after the motor circuit, on the downhill... As soon as we got to the flat the first 20m effort started. This one was not too bad and I did do a bit on the front. Quite solid. Was wondering in the back of my mind if I could keep it up!

Again we went thru the 'round a bout and to the main road. Then back to Reparoa. No stopping today. Bugger. Then into the next effort. This time Tony went to the front and took off! I did not even dare to stay with him. Very solid! Thankfully when he say that we had been dropped he sat up and then lost a bottle so I upped to pace and made it as hard as I dared for him to get back on... Finished effort 2. I was going to take it easy for a bit but Tony went past and keep the pace solid! Oh well... I did sit in for a bit to get a bit of recovery going...

Next effort starts at the bridge. Off we went again... I went past Tony along the flatter parts and tried to up the anti a bit... kept it going up the hills all the way to the motor circuit with Tony giving me some support! Ok a push :)

Pretty stuffed I have to say!

The run! Isobel had transferred to the house and I went there too. Got the shoes on and off for run... I followed the road this time... Tony was at the start of the lake Terrace. I did not stop first time past and went all the way round to the IM finish. Coming back had a quick stop for water/coke and topped up the bottles then headed out for the 5 mile bay turn around... That was quite hard. Very hot. I was running quite well though... Thankfully there was some water at 5 Mile bay so stopped to get a drink! Bit of a life saver that one as Really hot today. On the plus side just getting to the top of Airport hill was only about 2 km go go after that. Turned out to be about 22Km and in just over 1h35m very pleased...

Worth noting going up the Airport hill is the 10Km to go marker for the second lap... i.e. 32Km. So if things are good it would be a good time to start winding up the running at the top...

Thoughts... So on the whole a good couple of days training. seem to be going OK in the swim, pretty good on the bike - although I have to say that Tony has really improved over the last few weeks since the Tauranga half very noticeable... of course he was not running so did not have to hold anything back - the run, well the the run is OK too, but I am lacking a few long runs...

Also I am not comfortable on the bike this is very disturbing and I am going to have to change things a bit to see if this improves... not a good idea I know but I will not be very happy on the day if my shoulders and neck hurts like f..k!!!

The new ride...

2009-02-17T15:14:00.003+13:00

With 11 speed Record... Nice.

Module: Time VXR Proteam and Time headset, fork, stem, post

Gruppo: 11 speed Record

Wheels: Fulcrum Racing Zero

Tyres: Michelin Pro3 Race

Tubes: Vitoria Ultralight

Pedals: Time

Bar: Deda Newton Shallow

Tape: Fi'z:k

Cages: Profile Design

Saddle: Fi'z:k Arione

Speedo Polar wireless S625X

Apologies:

Cages,

Saddle (mind you if it was white then there would be a lot of white !),

Still some shimano on there...

No Apologies (Hey I'm getting old OK):

Spaces,

Fi'z:k gel on top of bar,

Shallow drop bar.

Other:

Shoes: DMT (white/some blue)

Helmet: MET Strad II

Last big weekend...

2009-02-16T09:51:00.010+13:00

WOW what a weekend!

The last of the big weekends leading up to IRONMAN NZ was a doozy!

To start things off I made sure that I got in a good 4km swim on Friday. Managed 13*300m so all good there. Not as fast as I would have hoped for around 4'35" for each one.

Saturday dawned was surprisingly cold compared other the rest of the week and I did not dress well. Was in Hamilton on my own so decided to head over the divi and then Big Naike. Got over the climb and at about 1hour only to get a puncture! Not biggie until I realised that I did not have a pump! DOH. A quick call to Iz took a bit long due to lack of cell coverage... but finally got through... She was still asleep and had to feed Sam first...

A guy finally came along on his bike and I was able to get a bit of air in the tyre so I could at least get riding again and warm up!

Iz past me just other side of divi and got some more spares and pump etc...

Decided to head back to Hamilton, started to rain too. Found a bit of clear sky and headed past Temple View to find it, then Peacocks road to home, grab some food and then over to Pukemoremore Road. Started to really rain on way home. But did get in some good steady efforts. Finally ended up with 160Km and 5h15min. Not too bad and please to get it down if a bit short.

Then got home and drove into town to get Sam's 4 drawer dresser ! That took a bit of lifting.... back home and off for 30min run all done!

Sunday. I drove to Auckers sat night. Started with a ride from Titirangi with the Super Coach group. Tony took the lead to start with and I followed Hamish at third wheel with Bevan behind me... Like this for a while then I decided to take the lead and up the tempo a bit as it was a little to easy... About 43mins out and ended up with 1h20m so a bit quicker back. Bevan put in a big effort on one of the shorter climbs in the big ring... very impressive I did not even try to go with him... Tony tried but did not make much headway... He did comeback to us as it did look very Solid! Max power Me 900w, Bevan 950w Tony 850w. Ave Me 233, Bevan 300+w (!!!) Tony 244w. Not sure why Bevan's was so high as he was following mostly. Tony thought that he had breaks on and pedalling down hill...

Then onto the run. I must admit, I thought that the run was going to be my strong point for a change, and everyone was going to try and stick with me. Well I could not have been more wrong. Not Tony but Bevan, Hamish, and Hannah were all running well. We ran together for about 40mins until Bevan started to wind it up... given that this was going to be about a 3hr run and I have done nothing more than about 2hr20m I really did not have the confidence to run with him and let him go... Plus the calf was playing up a bit... I tried to go past him and control that pace but Bevan did not want to play that game... I did try to stay in contact an going up Opanuku road was in touch.. nearly caught Bev but he saw me and took off! Just at the top there is about 300m of stupidly steep driveway... this was really tough and I just got up as best I could... I did make some inroads and caught up a fair bit.

Stop for a coke and gel and off along Scenic drive. I rain with Bevan again for a bit and then he started to motor again especially on the downs... my calf was not up for that and I let him go again... of course I was also not sure if I could make it at that pace... Hannah was just behind. We went out for about 25m and then turned around and back to Tony and the car for more coke and gels... Bevan just left as I arrived so no chance to run with him again. I waited for Hannah and we rain together for a bit. I upped the pace on the downhills and along past the Info centre... The plan was to open it up a bit along the pipeline track... I bonked should have put some coke in the fuel belt I really needed it! Oh well... the last 3 km just got slower and slower...

Still a very good run for me and the legs though sore have not broken! Bonus. 2h50m and about 38Km !!! I do not think I have run that fast for that long on those hills for a very very long time...

I can only think of 2 or 3 occasions, once when running with Alison Roe in the 80s. We did not want to be beaten by a girl, even one who had the world marathon fastest time... That day we ran 24 miles in the Waitaks in 2hr25m...

Very impressed with both Bevan and Hannah. I have never run with Hannah before but she is a very classy runner. Bevan has morphed into a new athlete too. Incredible what you can do if you put your mind to it!

NOTE: Bevan's ave power was not 300W but 228W. That seems a little light for him but he did not do much on the front!

Isobel & Sam...

2009-02-13T11:45:00.000+13:00

This was taken about 2 hrs after Sam was born... Iz is looking great!

My new Gruppo!

2009-02-13T11:36:00.001+13:00

The Birth: Isobel and Sam

2009-01-26T20:02:00.014+13:00

Below is a transcript from the Midwife Angela... My comments are in blue...

20 Jan Isobel is experiencing some pains and is not sleeping well. I decided to stay home today thinking that things might be happening.

21 Jan

1000: went for coffee at Hydro, Isobel is a bit tired and still experiencing some pains.

1300 Met at midewife clinic. Had VE excellent soft with nobbly OS (previous cryo).

1700: Jess comes over for a visit, I then go for a run...

1800: Isobel is not feeling too well when I get back from run. Feel very guilty for going.

1830: Grab a quick bit (something from the freezer). Isobel is on tge bed in quite some pain.

1900: Starting to have some pains that are more regular. We try going for a walk. Feels a bit better and less pain.

2000: Isobel is getting stronger pains. I try to get her to drink but she is not feeling very well at all. She is sick.

2030: Isobel is sick again and I decide that we should call Angela.

2045: drive to the River Ridge East Birthing Centre and head into a unit.

2055: Admitted to River Ridge East Birthing Centre with history of very long latent phase for over 24 hours. Pains every 4 minutes lasting 45 seconds. 1 cm dilated on admission. No change [since this afternoon].

2105: 50mg pethidine IV and maxalon 10mg.

2115: Settled and relaxed. Left to sleep. Fetal HR 130-146.

2330: Isobel rang bell, passed large blood clot in toilet. Contractions have decreased and Isobel has managed to have some sleep. VE CX remains posterior, 2cm dilated. Large amount of blood clot post exam. From CX? Will try getting into the pool. Fetal HR 132-150.

2345: Into pool. Much more relaxed. Coping well in water with contractions every 5-7 mins. 1 litre of IV hartmans. Fetal HR 140

22 Jan

0100: pethidine 50mg via IV. Settled to sleep again. FH 132-136.

0215: Spontaneous Rupture of Membranes. Clear blood stained liquid draining. VE 5 cm dilated. settled back to sleep again.

0415: Gas, commenced contracting regularly and lasting longer. FH 140-150

0430: Using gas well. FH 120-126

0530: Isobel request VE. FH 118-122 No change from before. 5 cm dilated. 2nd litre of IV commenced.

0630: FH 122-128

0730: Into pool and using gas. FH 120-132

0830: Urge to push. Good red show.

0900: Sat on toilet to encourage effective pushing. Contracting 1:5.

Angela took the gas away from Iz. I checked the read out. She had just used i/3 of a tank!!!

1000: Progressing steadily. Now out of pool on bed. FH 126. In semi reclined.

1015: FH 150-156 Isobel now on all fours. Ineffective pushing.

1020: Now on birthing stool on bed. much better pushing and encouragement.

1030: FH 150 and 110 in contraction.

1045: Now pushing well and effectively. FH 150 between contractions.

1137: Baby born in good condition -> skin to sin. Oxytocin 10 units. No mucking about, she was moved directly onto Iz's chest and wiped a bit. For some reason I thought that she might have been taken away for a quick wash or something... I watched as Sam took her first breath and a small cry. Angela clamped the cord then handed me the scissors and I then cut the cord! It is quite thick and took quite a bit of effort! Then the blood splattered everywhere!

1142: Placenta and membranes. Baby weight 2.49Km 2nd degree tear sutured in two layers. Interrupted sutures as very jagged tear. I could not quite pluck up the courage to check out the placenta... Angela got me to take a look at the stitches. This was quite difficult as it looked rather painful and swollen and bruised...

1230: Baby put to breast and sucked well once latched. Mum up to shower, then transferred to P/N room.

So there you have it... A very long few days and maybe one of the toughest that I have ever seen

Sam enters the world !

2009-01-26T19:31:00.002+13:00

What an event! I can't believe it man the birth was a LOT tougher than I ever thought it would be. Of course each woman has a different experience, but we have decided that athlete woman will have harder labour because of bigger, tighter muscles...

More to come...

Sent from Ant's iPhone

The bike or the baby...

2009-01-19T09:04:00.002+13:00

Well obviously the baby... but she was due on Saturday and as yet still does not look in any hurry to join us. Iz is getting a little apprehensive but I think a bit early to start worrying just yet.

On the plus side I was able to get out for a good long run - 1h55m and 25k followed by a 4km swim on Sat so that was good to do. I would have done them in the reverse order except the Te Rapa pool was closed. Still a nice and steady run. The swim was not so great as I was quite tired (really) so was only averaging about 1'm37" per 100m.

Sunday dawned rain so I jumped on the trainer and did a 2hr set with 3 20m 10x2m 1 gear harder sets. Not too bad. I did not do it too hard or with too much resistance just in case...

This week I am hoping for a long run mid week and long swim sat with a bike and run after, plus a 5hr ride Sunday... we'll see how that pans out...

It just keeps getting better

2009-01-12T09:56:00.009+13:00

Wow, I cannot believe it! 5 minutes faster than by previous personal best at Tauranga two years ago.

Ok, admittedly, the weather was perfect hardly any wind and a bit of cloud cover to keep the heat down a bit...

Starting with the pros was interesting at the start. Just like last year we drifted way over the line. This time I was quite happy about that! They were trying to bring us back and then the gun went. I found a set of feet for a while and then hand to swim in the front of a pack the whole way. Not much fun. Got stung whilst swimming through part of a jellyfish too. 29'44" so not too bad for the course with the tide etc...

Exiting the water...

Into T1 one did not run that quickly never seem to be able to just got caught by the first of the age groupers too. 1'23"

Onto the bike and I did swim quite hard so was feeling not so great. Did not get going. A group started to form with me, Armando, Rob D and Paul W. We were going at about 40Km/h or there abouts.

Starting out it was quite wet...

Started picking up riders all over the place... Caught Jo and Shacks, then Walter, Glen G, Micheal K and Tony. That's when I tried to get away. No go every one was onto that. Then Michael K had a go... I tried to go past and push on. That lasted a few minutes then Paul went past and one other and I go pinged for drafting I cannot believe it! I'm quite sure I was not. well at least I am sure that 15seconds had not elapsed when the last rider went past me. But what do you do? Nothing I think just take the penalty and get going.

End of first lap on my own here due to penalty.

I got into the penalty box first but was too slow to line up and did not get the card first. So I was first in and third out. That did not go down to well either I do not think that the officials really new what the were doing. I reckon it cost me 3 mins from off bike to back on at speed.

Just starting the second lap...

I caught the two in front of me Michael and Rob and then pushed on riding a lot harder than I might have otherwise... time with penalty 2h15m13s Still a personal best...

T2 was quite good for me, 1'23" I put socks on as usual so pleased with that considering it is quite a long run out of T1.

Then onto the run. I was feeling quite tired by this stage. Was beginning to wonder if I biked to hard... Michael then went past quite fast, faster than I dared anyway, then Rob. Rob then took a detour to a rubbish bin worried that he might get pinged for littering! Once 'round to Ocean Beach Road I caught and past Michael and did not see him again. I then past Shacks and Tony, his calf was gone so was only going to be able to try and complete. I started to feel good so tried to get going a bit. I sore Mark B ahead which gave me something to aim for. after turn around he had to duck into the sand dunes - he then came out just in front of me! Glen G then went past like a man possed. He is really quiet good at pacing himself on the bike.. I caught Mark at the base of the Mount track... Took it easy on the climbs and free running on the downs.

First lap with Rob just behind

At the half way in just over 42' - not bad for this course hoping for more like sub 41' but I'll take it! Had a GU and started taking coke. Things stared to take a turn for the worse on the beach road heading out again and I think I lost a bit of time. But once I started to work out possible finish times and see what was possible, I started to wind it up a bit... the Mount track the second time really hurt and the last few hills were quite slow...

'Round the Mount...

Down onto The Mall for the last time the cramp started to appear in the hamstrings but was still able to run well to the line...

The Finish :)

Total time : 4h 13m 30s

Fantastic result. I think that the draft bust cost me 3 mins for a unofficial time of 4:10:30 Can you believe that? Very good conditions for the bike so a bike split could have been 2h12m !!!

Tauranga Half Ironman Race Plan

2009-01-07T18:30:00.004+13:00

Isobel is nearing the end of pregancy so there is always a chance that this will not happen... we'll see. I'm just going into this race to have a bit of fun and go hard. I will try not to get too worried about the outcome.

Gear

Goggles TYR technoflex jr clear ,
Will wear my 2Xu shorts and 2xu ACT top, familar and comfortable,
race belt with number on reverse and tucked into shorts,
Don't forget body glide!
Xterra wetsuit will be good,
On the bike will use my aero LAS helmet and ZIPP 404/808 combo with Open Pro CX tyres and new wheel cover for the 808 to make it not entirely unlike a disk,
Use the Orbea Ora TT bike!
Shimano shoes.
On the run will don a cap and glasses and my Nike flats,will take the time to put on a pair of socks.
Don't forget some lube for the shoes!
Areo bottle on the bars so allow lots of drinking easily...
Spare Tub and 2 x CO2 and tyre leavers taped in cage behind saddle.
Arm coolers/warmers available
Polypro available

Food

For the ride food I will use 4 GU gels.
For drink I will use Cytomax, one scoop per bottle. Two bottles.
For the Run will take 3 GUs and have one every 20mins with water then,
coke/water after that.
Might have a couple of salt tablets first and second lap too.

Race Plan

Days Before

Check wheels OK,
Tape up the container to hold spares.

Night before

Rack bike and cover it so does not get too wet.
Fill drink bottles (3) night before.
Tape GUs to top tube 4.

Pre race

Breakfast - simple toasted museli, Tea.
Get bike together, tyres pumped up, shoes on right pedals, Put fluid into front aero bottle,
Other drink on.
Put helmet on top of bars,
put sal tablets in helmet,
Put spares and leavers in back holder properly so they do not come out. TAPE IT.
Put some vasiline in shoes,
Layout running shoes with socks in each shoe half inside out,
put cap above shoes with glasses and with three GU's.

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 15min before start, for a 5-10m swim warm-up leave no more than 5mins before race.

Swim

Tuck in behind Tony,
Try to hold on as long as possible,
Find feet to swim on.
When age groupers come past, keep trying to hang on to feet...
At end of first lap, try and find a good set of feet if not already,
Go hard no hanging about!

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, drop goggles etc,
Pull off wetsuit,
salt tablets in top,
Put helmet on,
unrack bike and head for exit.

Bike

hit lap button,
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!
settle in and have a drink...

Bike Tactics

See how feel after swim, if a bit tired, don't push too hard,
Have a GU,
Once feel better wind it up, if windy steady.
wind it up on the flat/down hill/tail wind parts,
do not over do it into the wind,
At each of the turn arounds on the first lap evaluate where you are - how far back,
maybe another steady - hard session to catch a group.
On the last two laps wind it up on the good road surfaces and wind conditions.
Last half lap ride steady and try to recover.
Last GU before transistion

Dismount,
hit lap button,
Rack bike,
take helmet off,
put sock/shoes one one foot at a time,
get glasses/cap/GUs and run to exit putting glasses and cap on,
turn race number around,
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 sub 4m/km,
take a GU at 30m,
first lap drink carbo drink and water, take salt tablets, at each aid station,
GU and 60m,
2nd lap take coke if available.

Run Tactics

2 lap course loop no easy markers.
Make the most of the road surfaces and run as fast as possible,
Don't over do it 'round the Mount,
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!
Party, party, party...

A good day in the end...

2008-12-17T10:24:00.015+13:00

Started the swim on the right hand side. Did not see Mr Doe so must have not been the best position. The sun was out most of the way so lots of sun strike and very hard to see where to go. The fact that the turn cans were being placeed while we were swimming was not great as it made it impossible to line up a land mark and sight off that.

Got to the second turn buoy in over 15mins so new I was not in for a great swim. Found a good pair of feet and tried to hang on. We did pass quite a few on the return.

Got caught by first team swimmer! Tried to hang on for a bit but was way too fast.

Out in 29'30" not too bad for me at the moment

About a 1 minute in T1, quite good.

Heading out on the bike, trying to wind it up!

There was a strong sou east wind from first thing in the morning so I tried to make the best of it early on in the ride...

Very determined to make up some ground.

The left leg was giving me a bit of trouble. I found siting as far forward on the saddle as possible was the best, but this did kill the quads a bit! Not to mention other areas ;)

Coming onto lake front still in 3rd place

The wind coming back was quite challenging, however at some parts of the course I found it was possible to wind it up a bit. But there was too much time spend under 38Km/h to get a great time.

I was still being hounded by one guy coming to the end of the bike leg, even though I made the most of the tail wind down the last part of Broadlands road and then Spa Road. I was in the 11 hitting 60Km/h and beyond regularly. He was up to the task.

Bike time of just under 2hr20m pretty good on this course and good enough for 2nd fasted overall (behind Mr Doe & Mr Milne punctured).

Just before T2 he went past (the bugger) and I never got close again. Time 1'20" got left behind. Putting on socks really cost me here...

Heading out on first lap feeling OK and tracking 3rd place...

3rd place was just 60m ahead at this early point on the first lap. I was feeling a little sore, with numb toes and a sore groin but felt that I was closing in...

It was not to be though as about half way on the first lap the left calf was tightening and I had to nurse it. He got away from me. There was another guy just behind me so was getting a bit worried he was going to catch me.

At the turn around another guy went past, fast. Dam it! I could not dare to run that fast. I was cooling the calf down with water at each drink station and that seemed to help. With about 7Km to go I gradually increased the pace and finished strongly.

Made it! A good second lap but not that happy.

Happy to finish (5th) but a little disappointed the calf was problematic. I had to hold back in the run and think that 2min quicker was possible if it was OK. Still less than 1 minute behind 3rd place, so I held the run together reasonable well if with the calf problems. 1hr 24 m 44s run split, 5th fastest and I negative split to too :)

Fastest Half on NZ soil, so not all bad!

Taupo Half Race Plan

2008-12-08T10:55:00.002+13:00

Not going to get too serious about this race but will jot down stuff that I want to use and do here...

Gear

Goggles TYR technoflex jr clear ,
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 and new wheel cover for the 808 to make it not entirely unlike a disk,
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...
Spare Tub and CO2 and tyre leavers taped in cage behind saddle.
Arm coolers/warmers available
Polypro available

Food

For the ride food I will use 4 GU gels.
For drink I will use Cytomax one scoop per bottle. Two bottles.
For the Run will take 3 GUs and have one every 20mins with water then,
coke/water after that.
Might have a couple of salt tablets first and second lap too.

Race Plan

Days Before

Change pedals. Use ones on the Time,
Change Saddle. Use on from the Time.
Check wheels OK,
Tape up the container to hold spares.

Night before

Rack bike and cover it so does not get too wet.

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. TAPE IT.
Layout shoes with socks in each shoe half inside out,
put cap above shoes with glasses and with three GU's, salt tablets.

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

Not sure make it up at the time, look for best spot and start there,
Find feet to swim on.
Go hard no hanging about!

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, drop goggles etc,
Pull off wetsuit,
food in top,
Put helmet on,
unrack bike and head for exit.

Bike

hit lap button,
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!
settle in and have a drink...

Bike Tactics

Start strong... put in a bit of effort until 30Km,
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.

hit lap button,
Rack bike
take helmet off,
put sock/shoes one one foot at a time,
get glasses/cap/gus/pills 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 sub 4m/km,
take a GU at first drink station,
first lap drink carbo drink and water, take salt tablets, at each aid station,
2nd lap take coke if available.

Run Tactics

2 lap course out and back want to average about 20mins per half lap,
check splits at each end,
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!
Party, party, party...

3:49 at Taupo!

2008-12-06T17:03:00.009+13:00

I cannot believe it. I think this is about my 6th time 'round the lake and for the first time I plucked up the courage to enter the classic race. I almost did it last year but chickened out at the last minute.

This year dawned a really nice day, perfect weather for riding. It was cool with no wind to speak of., but with $20K in prize money up for grabs this was not going to be a picnic!

Right from the gun we I was on the limit! Not having warmed up it was really tough. I was glad I started at the front of the bunch because by the time we got to the left turn at the top of State highway 1 leaving Taupo I was almost on the back and out the ass!

Thankfully it got a bit easier from there, but still plenty of climbing to go and everyone was still pretty much together.

At each chance I got I would try to sneak up a few places. There was over 100 riders so it did make for a big group and it was well spread out. Being down the back was a bit of a worry if a split happened up front, not much you could do about that...

The classic course is slightly different to the solo ride, where we turn left and roll down towards Kinlock. This makes the race a few Km shorter but adds another 200m of vertical climbing into the mix instead. Heading down into Kinlock was an amazing experience I was hanging on the back within about 2 minutes and the pace was close to 80Km/h, then 40 then 80! Do not know what was going on but you could always smell the carbon break pads melting before you needed to slow!

As soon as we hit the bottom we were climbing again. This was the hardest part for me. The climb was quite steep and very solid. Not much more left before I would be going AT. There were quite a few getting dropped here and I had to ride around them and be very careful of not getting dropped.

After this things seems to ease off a bit. I suspected that some of the contenders had gone off the front (not that I could see any of that from the back!). For the next 20km I got myself further up front and even did a turn or too.

Another group got away at 50km and this made life a bit easier again. Coming up to Kuratau Hill I put myself right on the front setting the pace. Matt went flying past early on plus one or two others and for a moment I was worried that the whole bunch would fly past! Thankfully they did not and I was able to stay in the first 15 or so quite close to the front...

Nothing much happened after that. Until Hatepe although I did get myself caught in the wrong place for the big descent before Turangi A bit scary in the middle of the bunch.

At Hatepe I put myself on the front right from the bottom with the hope of staying in contact. It turned out OK as only about 10 or so went past. I was beginning to think I could stay with them and put in a effort, passing Mr Sheldrake but he went past a few seconds later and what was only a 15m gap turned into 50m, then 100m very quickly and I soon realised I was not going to get on easily. I tried for about 5mins but it just was not happening. I eased off and waiting for the main group again.

At the airport hill I again went off the front at the bottom. This was not received very well at all! Various amounts of abuse was fired my way! - Go champ - go for the win - etc! All I was thinking of was not getting dropped as that legs were gone! Sure enough about 3/4 up and I got swallowed as the steep part of the climb bit.

I tried to stay close to the front though and along the lake front put in a effort to get to the front. Only to realise that I had gone to soon and again got swamped just before the right turn onto the finish line. I had to go 'round that bend with a least two on the inside and one rider on the outside. Hold your line I shouted to myself!

A few put up a good sprint Matt Yates got it I think, but really there was no point so I just rolled over. Pretty blood amazed at the result I could not believe how fast we went. There really were not that many people pushing the pace on the front. The pace was always high though, and other than the first 30km the hills were not too bad. I was very stoked with the ride! Just one small thing, not getting onto the Sheldrake bunch on Hatepe - which stayed away to the finished - was just slightly a bummer.

Now waiting for the contract offers to start to pouring in... ;)

Hmmm.......

2008-11-27T22:42:00.003+13:00

At the people's tri in Auckland. Tony got it again but this time by only 9 seconds!!! Maybe next time. I just have to get the run time down to 37 minutes...

K2 2008

2008-11-04T11:58:00.008+13:00

Well another great race, but this year with not so good outcomes...

I do not understand the attitude, if it was me coming up on a cycle race I'd watch it not try to get past a group of 100 riders or more at any cost! I was on the front at the time and as the ute guy had to avoid the tanker he came back to the left causing the bunch to move with him, only slightly but this caused a chain reaction down the peloton and that's when I herd the crash and followed by the tanker locking up his breaks...

Anyway I had planned again to go for the KOM and decided right from the start. The start was pretty aggressive and I was a bit far back but got the the front for the start of the climb up Pumpkin hill. Steve Came set a fairly high pace and I just hung in there... Another guy was contesting for the top so I had to sprint for the win. Iz was cheering on the side with Harry so that was a nice boost...

Someone got away (the eventual winner I think) I did have to do a bit of chasing before Whitianga to bring it back...

... then the accident... we waited for quite a while...

The pace was steady up the next climb Kuaotuni. I got the KOM point place wrong so had to sprint twice Doh! We rode nice an easy until the next climb with most catching back up to the group.

Steve C took another flyer to the start of Mydermans hill; I sat on him and took it, but again had to fight for it!

Up Whangapoua, Jim M took off after a suggestion from Tony - be careful what you wish for! Then these two guys in KE cycling kit took the lead and dropped all just a little. I again had to work pretty hard to stay with them, Mark C came through to try to take the win but I just got it over one of the KE guys. Man that hurt.

Towards the top

At the top!

At the bottom me and Michael L were in front, he descends really well! He talked about going hard but the rest of the group where closing so gave it a miss.

The next two climbs were a bit of fun too. I got the first of them, Mania with a hard sprint over the top, but the last one Kereta, I was running out of gas and only got 3rd. In hindsight I should have flagged that one...

We had a really nice tail cross wind down the coast and there were a couple of flourishes of action. I was in a break for a few minutes. Two guys got away before the start of Kopu Hikuai climb but I had given up worrying about them and was worrying about my chances of staying with the front group. I had a bit to eat before we got there but I do not think it was enough.

Sure enough as soon as we started going up I started going backwards. Bugger. Oh well, I rode at my own pace and did get a bit slower and slower towards the top.

The last few Km was really bad. On the plus side I did pass another elite rider who had well and truly blown!

Jim McM caught me up the small climb after the big descent - man that hurt! It was a lot harder than I remember. Jim was good though and stayed with me.

The last 20Km does have a couple more climbs that bite and I was not biting back any more! I was still able to do some good turns on the flat and downhills if that counts!

Jim towing me in...

Over the last 5Km I got slower and slower and took smaller and smaller turns on the front. Jim stayed with me and got me across the line. Thanks man. Just under 5h41m not too bad but could have been a bit quicker if I had not smashed myself on the climbs. Oh and if that bloody crash did not happen... I might talk some more about that latter.

On the plus side I won the climbs up Pumpkin (20), Kuaotunu (15), Mydermanns (10), Whangapoua (40), and Manaia (20) and 3rd on Kereta (8) for a total of 113 points. KOM in the bag for the second year running :)

B'day Challenge pt 2

2008-10-28T08:55:00.003+13:00

All in all not a bad effort.

Started with a short 8km run in the morning. I still feel like the legs could go at any moment! It is a bit disconcerting to be in a position where I do not know if my calf will tie up or not!

We then drove up to Auckland as Iz had an exam. I then hit the teps for a 3Km swim, then checked into the hotel and did a quick 90min ride along the bays, very nice.

Then out for dinner with Iz, Tony and Liz. All very civilised.

It certainly was not the most challenging day but at least we got out there and I was able to chill out and get a few sessions in!

B'day Challenge

2008-10-16T09:21:00.004+13:00

Tomorrow, the start of a new decade. As a child this age is not even remote thought, just cannot even comprehend it... but here it comes ready or not. The words of Pink Floyds' Dark Side of the Moon track come to mind...

Anyway having a day off thought it might be a good thing to try a swim, bike, run...

A run
A Swim,
and a bike.

Not going to be specific about what I'm going to do as I'm not sure and we'll have to see what's what and do that!.

I hope that does it

2008-10-13T16:09:00.003+13:00

Never one to do things by halves!

After the last couple of weeks I have been rather worried about my lack of long rides. Well this weekend I hope put paid to that problem.

Saturday started out well with a steady ride out to Te Miro climb with Iz for a bit, then onto Sanatorium climb. Did two of these then met up with Mike for the last one. Total of 4.5 climbs quite good and very steady. Finished off by riding over French Pass too and then back via Mystery Creek. Very windy but a good 5hr ride total 145Km and 2000m of climbing!

Got a txt Sat night from Matt to hook up for Bike Naike for Sunday! This sounded interesting and of course I agreed.

Sunday headed off with Matt, JK, Tim P, and Jonty. Spotted Dave M on the way to bunch ride and hoped he did not turn around - he did not. Over the Divi first I lead the way nice and steady then some fireworks on some of the back climbs. Included a turn off heading further north got a little worried that it might turn into super Naike! Into Huntly for food and then back over Little Naike home! That was not too bad though and Matt and JK sat on the front most of the way. I was starting to feel it now after Saturday and They had a little hit out towards the end that I had no chance of going with. All Good though as they did wait!

170Km total and 1700m climbing! Not a bad weekend I'd say...

Feeling pretty tired now and Monday consisted of a small 30m swim and 35m run both nice and easy.

Lets hope this gets the legs into shape for K2!

Not a pretty sight!

2008-10-03T09:08:00.004+13:00

Well I am just back on the road again after a week and a bit of what can only be described as a very dodgy intestinal difficulty!

I do not want to go into too much detail but going riding or anything else for that matter was really out of the question. I even had to stay home from work a couple of days to be close to a nice toilet!

With K2 less than a month away this was not the training routine that I was looking for!

There was one benefit out of it though... I have lost a bit of weight! Maybe a Kilo or so. Not too sure whether this will turn out to be a good thing - as I do not have much to loose - but they do say that loosing weight is the best way to go up hill faster!

Time will tell...

Next week the plan is to do some shock treatment! I'll try to ride 8 times and fit in the odd run and swim around that...

Capricorn Coast

2008-09-08T21:32:00.006+12:00

A Half! In the winter!

What a treat. We were always going to Aussie at this time of year, but it was a real bonus to be able to do a Half Ironman. The training weather back home was very much less that perfect. In fact, the consensus appears to be that the weather in NZ over June and July completely sucked.

Anyhow, it was great to be able to go up the Yepoon in our nice rental car (an A3) and stay at the Ridges (not as great as it sounds I'm afraid).

Race day was Sunday and it dawned fine if a little cold (a lot cold for the locals) and we had to walk down the beach to the start. I had entered the OPEN event in a spat of complete madness a couple of months ago. Started to get a bit nervous over that deal.

Race started at 8:00am and I just slipped into the back of the pros and let them duke it out. I was dropped before we got to the first can at 100m. One turn left then 1700m down the beach with a nice strong tide and the waves to our back right. I got left out on my own for a bit so dug in a bit to get on the feet of a guy just a few metres in front. Then sat on his feet the most of the way. I would have stayed on his feet the whole way but he kept moving all over the place. There were a lot of cans along the way and we had to keep these to our left so plenty to think about. The turn can came up real quick. Once around the feel of the tide really showed itself and I gave up trying to allow for it and just swam in letting myself drift a bit. 27' 45" I think to the beach. This was ok but was hoping for a faster time.

Took the run in easy and got my got myself into T1 with the HR down to a reasonable level (under 150) although the watch looked rather waterlogged :(

No dramas getting onto the bike and getting going although I still have trouble using my left hand to help put my left foot in shoe. I used my right hand instead! Very odd I know. Once up to speed the rough road really started to get noticed! And the wind. It was a 5 lap out and back course and there was not that much tail wind a bit of a solid course! I put the pressure on early to see who I could close the gaps on. Did take a lot out of some of the slower pros but the main front group were gone and there was no chance to get near as they were all drafting well.

I think on the first or second lap I might on hit 50Km/h in the down wind sections but there were not enough of these. Just before halfway my watch died completely. This was a really problem as I was using it as my guide for laps and how well I was going.

Lot of spares, drink bottles and other stuff on the course as the vibrations took there toll! It turned out I had a split of 2h 20m for the bike which included T1 and T2 so was very pleased with this. But at the time I had no idea and after loosing a bike shoe going into T2 (and having to go back and get it) I was thinking the race was not going too well.

Past the finish line for the first time there was a clock. I showed a time that would equate to 4h 30m if I did about an 88m run. This really set me back and from that moment on was rather negative and just wanted to get the run over. Not having done any real long runs in training possibly did not help either!

The run was a 3 lap course about a 1/4 on roads and the rest on tracks some of which were sand based. My the run flat but hard work. I did catch a few pros eacly on and pushed on but knew that I was not going super fast just solid. At the end of the second lap another pro went past me quite fast and I tried to up the pace to make it hard for him to pass (could hear him coming a mile away!)... as he finally went past I felt that he had me, but I pushed on and he got about 100m ahead. Through the tracks for the last time I upped the pace again and past this gut at about the same point he past me the last lap. This was very pleasing as I was still going strong...

Crossed the finish line and had not idea of time and place! It turns out the clock was broken and showed the wrong times. I was at least 10m ahead of first woman so that was promising!

A few days later results out said I was 16th overall and 14th in the open. Time 4h14m A fastest time for a half. Not bad going. Would have preferred none of the Age Groupers to be in front of me but all in all a great race. Shame about my watch. That will teach me to be to depended on technology.

August in Noosa

2008-08-21T09:10:00.004+12:00

What a place to stay over winter! Although cold, it did not rain for the entire two weeks we were there! Amazing. I did not train a huge amount but got in about 25hrs the first week and then did a Half Ironman at the end of the second week so all good.

A good amount of swimming including some squads and a sea swim at the main Noosa beach, was not too cold but was a nasty brown colour and rough.

Greg also got me out for a run early Mon, Tue, Fri the first week before a swim. This was a great option. He took me into the Noosa heads National Park. Lots of good tracks apart from some that were soft sand. There were also some very good hills in their too! I did not manager to get in a long run though. Planned to get one in on the weekend but Iz wanted to ride instead!

There is a bunch ride every morning, but it was not really that good to go everyday, so chose the Tues, Thurs and Sat rides. Tues has a good loop that goes out to Cooroy and back via Sunshine Ave, with some good power climbs! Thursday is then out to Booreen Point and back. Coming back is usually flat out and we certainly made the most of it! Greg and I sat on the front at over 40Km/h most of the way back!

Then onto Saturday morning which is down to Mudjimba following the coast road. Again at the turn around the pressure goes on. Greg was on his Orbea TT bike too and we put the hammer down and made it so hard for the others that they did not try to come past for the finish! Great fun! :)

At the end of the rides we headed back to Elvis cafe and have a coffee and a sweet muffin. I would then head out for another ride with Iz.

The second week had some good and bad bits. First the bad. On the Monday morning run (after swim this time) I twisted my ankle. This could have been a lot worse but although sore only really stopped me from running once. I also did not swim in a squad on the Wednesday. The Riding was good though.

Tuesday morning ride was filled with adventure with Greg loosing his saddle. We then tested our TT bike race setup on the Thursday Morning. Good Fun That was too. I tried to get the speed up to 50Km/h and hold it there but the rode turned rough and started going slightly up hill! I did manage to hold 45Km/h for the last few K's though.

Then onto Yepoon...

July Training

2008-07-28T09:54:00.004+12:00

Training has been going well but still the weather is the main barrier to big riding miles... There has not been a week in the last two months that has not been effected by rain...

Thankfully this week we are off for our midwinter break :) For the 4th time in four years we are off to nicer weather... This time it is again just a quick flight across the ditch to the warmer shoes of the Sunshine Coast in Aussieland. Last year this turned out to be a great break with lots of riding in nice conditions and some good base miles but in...

Plus to finish off the holiday race a Half IM! That should be interesting to see where I'm at.

On that note I did another set of 4x15m efforts on Sat. I planned to do these outside and they would have mostly likely been 20min efforts, but with the weather the way it was I did them on the trainer. I have done two other sets like this in the past month and these ones turned out to be the best so far. Power averages were 298, 299, 302, and 306W... not too bad! Image to follow...

Running has gone quite well and am now up to a 1hr 20m long run. This week I plan to hit 21km. We'll see. I am having some trouble with the right calf so who knows. I'll be a little overly cautious to make sure I do not do any major damage before the half next month. No speed work though... maybe a few strides starting next week.

Midwinter

2008-07-01T16:07:00.004+12:00

Times of wet riding are upon us. It is getting really hard to get out for a ride without the prospect of rain. Last Sunday I managed it but had to delay until 11am start...

Most other rides for the last two weeks have been on the trainer and that is taking a lot out of me. I did do one virtual trainer ride which was good.

Swimming has been good. With a new T1 one time of 1'25". Very happy with that!

Have also entered Capricorn Half in Aussie for something to aim at for the next month. Hopefully will help getting through July in one piece with some decent training under my belt!

Goals for July are to:

Keep the swimming going,

Try a session at the endless pool,

Get in some good riding and at least 2 steady efforts (4 x 15-20m) on Sat with a run after,

Start the long runs, with an hour this week plus 10mins up to 1h 30m over the next month.

Get into twice a week Pilates coached sessions.

June training

2008-06-10T11:34:00.002+12:00

This month will be a demphasis on swimming and more time running and mostly cycling. I have put down I think about 40Km for swimming but would like to get in a couple of runs over an hour and for the cycling at least 4 rides with a speed session (new) and a hill session on top of the two Proudlock bunch rides and the Sunday bunch. I might have to skip most of the Tues ride to allow a better speed trainer ride on Wednesday night.

The weather has been pretty good so far this year. Nice and cold but it is dry. This not looking good for power generation with all the damms being really low but does make for good night riding !

Swim block completed

2008-06-10T11:32:00.005+12:00

Well, this week is a rest week after just finishing a good solid swimming block of 2x2 weeks. I am very happy with the amount of swimming and how I have coped with it. 71Km for the month of May. That is a record.

The big test will come this friday when I do another 3x300m R30s test. Current T1 (100m ave) is 1'28". Will be hoping that this will come down a bit! I am hoping for 1'26" but we'll see.

The Sunday Bunch

2008-04-27T22:02:00.003+12:00

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!

2008 Ronde van Vlaanderen

2008-04-21T18:22:00.001+12:00

Part 1

CYCLING Ronde van Vlaanderen - FLANDRIJA 01
Uploaded by miha2007

Part 2

CYCLING Ronde van Vlaanderen - FLANDRIJA 02
Uploaded by miha2007

More 2008 Paris Raubiax...

2008-04-21T09:49:00.003+12:00

Some more video hilights...

Paris Roubaix 2008
Uploaded by Rijselosc

Last 20Km

CYCLING Paris Roubaix 2008
by miha2007

2008 Paris Roubaix

2008-04-18T17:25:00.000+12:00

Watch those bier drinking locals...

That's gotta Hurt

2008-04-18T11:24:00.002+12:00

Talk about a solid hard Race!

Individual Time Trail

2008-04-18T11:11:00.002+12:00

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...

Swim like Grant Hackett

2008-04-08T11:14:00.004+12:00

Well in my dreams anyway...

The perfect Race!

2008-04-05T20:50:00.006+13:00

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!

Classics

2008-04-04T11:06:00.002+13:00

2001 Paris - Roubaix. Om my god!

2008 Auckland Half Race plan...

2008-03-31T16:34:00.004+13:00

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.

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.

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

2008-03-31T16:07:00.003+13:00

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

2008-03-30T21:46:00.007+13:00

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

2008-03-29T18:30:00.010+13:00

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...

2008-03-28T10:05:00.006+13:00

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

2008-03-28T09:35:00.003+13:00

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

2008-03-28T09:32:00.002+13:00

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

2008-03-28T09:09:00.003+13:00

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

2008-03-27T09:06:00.002+13:00

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...

2008-03-26T17:08:00.002+13:00

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...

2008-03-10T15:43:00.004+13:00

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 :

Another Tauranga Half...

2008-01-29T09:42:00.000+13:00

Well the Tauranga Half is over for another year and this time it was very much a mixed bag for me.

The swim was a big disappointment. I thought that given the speed I have been going in training that a sub 30min 2km was on the cards. Instead it was over 31min again. There were a few issues to deal with, including the start that was disorganised with a lot of people over the start line. I thought that they would all be called back but it did not happen... Ended up having to swim over a large number of people and got in the wrong place. The tide was very strong too this caused a bit of a problem too.

A good transistion onto the bike but I must say I was not into it as I had swum really hard and still slow... was not able to eat or drink early on and did not get off to good start. Anyhow after about 20mins got over it and got going. Started to catch lots of people. Went passed Jo Lawn after end of second lap took longer than expected. Caught a number of the pros too. On last lap pushed really hard to try and make a good break.

Into run leg the transition was ok but took a while and I had quite a few pros and top age groupers bearing down on me. Held it together and stayed in contact. Things were going really well untill got 'round the back of the Mount then the right calf started to tighten. From that point on it was just a case of trying to hold on.

I ended up going quite slowly at the start of the second lap and got passed by Jo and eventual winner of women's race... but got going a bit better. Still a 92min run is pretty bad for me.

On the plus side got the win in Age Group and fastest Age Group bike split. So as I say not all bad. :)

Presents all 'round..

2007-12-07T13:34:00.000+13:00

The list for this year:

Iz - DVD, wetsuit, hub, ...
Tris - Vittoria Inflate device
Nicole -
Ant Mum -
Ant Dad - software?
Chris -
Carrie -
Nana -
Iz Mum -
Iz Dad - iPod Nano & mm28 speakers

anyone else?

First Tri of the Summer

2007-11-26T21:37:00.001+13:00

This may seem like a very silly thing to do but I'm always up for a challenge. A 160Km bike ride on the Saturday and then a Sprint Tri on the Sunday. I knew I would not be setting any records but it was a nice sunny day and it was fun to race to and catchup with some of the old crew...

Maraetai is always a good location and with the weather as good as it was it would be ashame to miss it!

Swam pretty hard, just over 7mins. Tony thought it was short but I do not. I should be able to swim at an average of 1'30" per 100m. It was quite a tough effort though... go out of the water and straight into transition there was not even enough time to get wet suit to the waist as I was so close to the entry... oh well. Got a split, Tony was 30s in front.

Took a bit to get the shoes on but once I got going realised that this was going to be tough! The short climbs really bite. I even got passed, so sat it for a bit then the legs seemed to come right and got going again dropping everyone that was with me. Saw Tony not that far up the road at the turn around. He was going pretty fast and I closed in a bit more but could not catch him...

Into transition 2 Tony was leaving as I was racking my bike. Anyway a quick change into the racing flats (not perfect as the insoles moved) and off for the chase! Closed down very slowly on the Super Coach! He was still in front at the turn around and really nailed it down hill... I held on and past him on the flats just before the hill... put in a bit of an effort up the steep climb and then caught Mark Bowstead at the top... look ahead for the next target but ran out of race.

A good first effort for the season and there are a few things to work on. Looking towards the next one at Mission Bay.

Taupo Cycle Challenge 2007

2007-11-26T21:12:00.000+13:00

Well another ride around the lake. This makes it 5 for me... was the best one so far too. The day dawned wet and cool but the rain eased, the road dried up and in the end turned out to be a perfect day for riding.

I started in the 1c group, the 3rd one to start and hit the turbo boost right from the first hill! The legs were not feeling that great this year so did not stay away, but tried again and got away just as we were passing the group 1b. I kept on going but was not able to get away from 1b. Sat in for a while and then spent the next 20km lapping it out in an attempt to catch the 1a group.

We caught 1a group at about 50k. Things then slowed down for a while... a couple went of the front. After a while I decided to go with them, then a couple more went off the front after me on a climb... Including Blair Taylor. The three of us lapped it out to catch the front two. We stayed away for about 40Km but things went bad from just after Turangi, nothing left in the tank. We did not work that well together and there was a bit of hammering going on... oh well.

Once we got caught I stayed on the front or close to it to stay out of all the bad bunch riding... but once we got to Hatepe I went backwards fast! Thank fully there were lots of people in the bunch! I just held on and was able to claw my way back up to the front.

Then things got pretty fast and furious and I was just holding on... up over Airport hill I went to the front, then down into Taupo. Got swamped by the bunch and made the decision to go to the back... took a while and there were a few scary moments when I thought things might go bad.

Sure enough a crash happened just as we were coming onto the waterfront - bikes flying in all directions. I avoided it but ended up caught behind the crash and by the time I got around it the bunch was quite a ways up the road. Nothing for it but to TT to the finish... 4hrs 8mins 55secs for a new record and 7th fasted time! Yeah!

First 5K of the summer

2007-11-22T13:40:00.001+13:00

Was up in Auckland on Tuesday so I decided to get down to the Loaded Hog and sign up for there 5km run.

Started out quite slowly and picked up the pace... was going quite well for Km 3 and 4. Started to hurt a bit for the last Km. 16'42" in the end so quite pleased. Not a BP though.

Would like to do another one or two before Tauranga but most likely will not be in town again. Will have to do them here in Hamilton instead - that will be quite different as the river walk course will be tougher.

K2 2007

2007-10-31T16:36:00.004+13:00

Wow what a fantastic day.

KOM and 4th overall.

On the Drops - hanging on for dear life!

Won five of the 7 climbs, including Kopu Hikuai, Pumkin, Mydermanns, Whangapoua, and Manaia. I missed out on Kuaotunu because of a break away (which we nearly caught) and Kerata the last one where I was fourth.

I knew there was not going to be much of a chance winning or bettering the 3rd from last year so early on decided to go for the KOM. I decided this close to the top of the first climb so it was quite a spontaineous decision. It was always going to be a risk though, because when you are riding for over 180Km you never know what is around the corner!

The plan was to just sit in for the climbs and then attack towards the top and hope no one else was willing to go as hard. But if you attack hard for a short period it should - in theory anyway be OK.

This worked for Kopu Hikuai. I saw the 500m to go sign and went for it - no one went with me to start with. A couple tried to bridge and had to put in more effort to stay away.

For Pumpkin James B (I think) went nuts and I was quite worried to start with. He eased off before the top and again I sprinted over the top taking it out (although the officials didn't think so). [We lost James B later on this leg due to a driver trying to pass at the wrong time and the bunch closed up and some braked too hard. He broke his arm.]

Before the next climb there was a break away of 4, including Chris G. I decided to let them go. It was worrying times as three of them got the points on Kuaotunu...

We got them all back together before the next climb although there were a few young fellas that I felt I had to chase down... did not want them having any lead. Darren S lead us up Mydermanns and I sat on him and took the climb with about 200m to go. Not too bad.

Next the BIGGIE of the day. Whangapoua. Again, I just sat in not doing anything stupid. Waiting. Just after seeing the Scenic Lookout sign I went for it and got a good break quickly. Then cruised over the top with the biggest points of the day in the bag! Nice.

All back together and sat in again. there may have been the odd silly move that I needed to make sure did not work... but it all settled down again before Manaia. One guy took off early so I had to chase. There were a few complaints in the group but it settled down. Just like last time I sat in second wheel and took the climb with 300m to go. All Good.

A few of us kept it going - including Matt L and Matt H - and we held a small gap going into the last hill. Kerata. This time I set the pace. Pretty firm too. Only three stayed right with me. This climb is certainly longer than you expect and when leading with a headwind it certainly bit. I started to fade with about 500m to go. The three with me went for the points and I missed out (Matt H, Matt L, and Duncan M got the points).... however, there was havoc being reeked behind me by none other than the infamous Darren S. He just rode across so furiously that no one could go with him (I did here that Scott P tried). Darren caught me just after the first part of the descent - I had plans to sit in the bunch for the ride along the coast to the finish my job done - but Darren was calling me to get on! We went over the short second peak and down to the coast catching two others for a 4 person group including Duncan M and Matt L. Darren then shouts "This is the WINNING break lets go!" I was thinking OH NO! I need a rest! Matt H was still up the road so we started the chase...

To be fair I did sit in for a while, but after the help and not attacking me on the climbs from Darren S, I wanted to help him get to the line... so off we went! Nearly got dropped a couple of times but Darren made everyone wait - but we did loose Matt L. Lapping it out 'till the end was very hard and not for the faint hearted! The photo above is of me hanging on for dear life! With a few hundred meters to go I took the lead and led them out for the sprint. I was fourth over the line and Darren S took the win! Great Effort all 'round (with Matt H 2nd and Duncan M 3rd).

Back next year to defend my KOM Title :)

Nationals Road Champs

2007-10-31T16:15:00.000+13:00

114Km race over 4.5 laps.

Nothing much to say about the first small lap. Just sat in. Second lap still hanging around the back of the bunch. Chris G did put in a bit of a effort up the climb and I followed him... Did not come to anything though. There was a break away including Manu early on that no one payed too much attention to...

The third lap and I tried to do a bit of work but nobody else really interested so sat back. It was funny how often I ended up on the front though doing nothing... Up the climb Scott A put in a bit of an effort this time and I passed him towards the end of the climb but still nothing came of it... everyone back together just after the top.

On the forth lap there was a bit of interest in closing down the break away. We did it quite easily in the end once I started the effort and close it down in about 5km. Up the climb it was my turn to but the gas on. Got a small gap and pushed it over the top although all back together a bit further along. Was taking some bigger turns on the front when I got attacked by Paul B. Not much fun. Quite a few attacks went in at this point. Up to the finish Scott A put down the hammer and things got really unpleasant. Thankfully all OK by end of lap.

Last lap there were plenty of attacks over first 10km. I think Scott A, Chris G - which I tried to go with - someone from Morrinsville, and Counties-Manukau... it all settled down for a bit. Then someone from Counties attacked, I was close to the front but there were two Counties guys too and they just let him go. No one else was interested either. I tried lapping it out a couple of times and getting people interested in the chase but to no avail... We turned the corner and with about 15Km to go headed up a gradual climb. I came through for my turn but instead of pulling over to the right just stayed to the left. No one jumped on my wheel and I just quietly rode off the front... Very strange after a couple of minutes I looked back and still no one. I just slightly increased the effort and slowly got further ahead. Then I put in a bigger effort to catch the guy in front. Caught him just before left turn and down to start of main climb. Nailed the next climb nearly dropping the Counties guy, and we carried on not daring to look back... The pace really went on and I was struggling to hold it. Deon N (as it turned out to be) was in good shape on the flat and was able to take a couple of bigger turns to help me get back. I took some turns and we stayed away! Amazing! The last 2Km was the start of gentle climb up to finish. I took the lead and tried to drop Deon N, it nearly worked but I just did not have enough... Deon N got the sprint... Oh well, but really pleased we managed to stay away. :) GREAT RACE one of the best.

Nationals TT Champs

2007-10-31T16:01:00.000+13:00

Not a bad effort! I thought, based on the weeks leading up to the race it was going to be a bit of a waste... Did a time trial test a few weeks before and could only average 280W for 40 minutes. Terrible.

The day was quite windy and the course undulating. I was very happy to average over 41 Km/h for the 25Km and placed 3rd.

Picture post race and slightly dehydrated!

Not a bad day!

2007-04-02T12:13:00.000+12:00

Well after a somewhat terrible week with storms and flooding in the North I was worrying about how the weather would turn out. In the end the day dawned sunny and calm.

We started about 15mins late for some reason I was on the right side and got in a good position quickly for an anti clockwise swim (1 km per lap). I could see a couple getting a flier and well beyond me, then a second group formed... I ended up just hanging onto the third group for the first lap. At the end of lap 1 exited the water close to the right and ran along the beach further... this got the heart rate up but also gave me the opportunity to get back into the 3rd group. I swam very hard for the second lap and stayed with this group just loosing touch over the last 300m leg to the beach... A sub 28min swim this is a record for me by heaps. No-one thought the swim was short either! Top 20 swim. Ave HR 155 this was 4bpm higher than Tauranga. A top swim for me!

A sub 1 minute transition got me onto the bike quickly and catching people fast... Was having a few problems though, was not able to drink without it coming back up... yuk!By the time I hit Cleavedon I was in 2nd place... Greg then caught me and I sat on his wheel (legal of course) until the top of snake hill where we got our first split to first (3mins)... The left leg was feeling a bit sore and I was not able to push that hard so was sitting in. Once we got closer to the flat sections at about 50Km I took the lead again and started pushing the pace in the hope of closing the gap. At the turnaround (60K) the gap was only down to about 2 mins, Greg still with me, so I upped the pace again to see If I could drop Greg and reduce the gap to first... Coming back was hard... the three hills and gradual up hill really does hurt the legs. The road is quite rough too that makes it very slow going. Just coming into transition I got past by Mr Strong (first team) and then got a split to first - at least 5mins... Bugger! He must have pushed the pace more seeing how close we were at the turnaround too! 2h27m I think. A good ride in the end but felt really hard and did not drink/eat enough.

Anyhow another quick transition (again under 1 min) got me out onto the run course and fired up to see if I could close the gap... Started fast. Was feeling like a bit of cramp could strike at any moment so took some salt tabets and water on the legs - seems to help. The run course is a three lap out and back so is really good for splits... after 3.5Km the gap was up to 6mins even though I ran it in 13m30s!. Third was about 2mins back. After 7km it was nearly 7mins! Oh well, he was running extremely fast - sub 1hr 20m pace I think.... I was on target for 1h 24m but lost a bit of time on the out leg for the third time... Had to really dig deep last 3k and manage to hold off Greg for second extending to about 4mins.

Ended up with a 1h25m very pleased Total time was 4h22m this is less than 4mins slower than the Tauranga Half so a respectable time I think.... even allowing for a possible short swim - possibly 100m.

Turns out our winner was a German pro, Konstantin , over for some training before their season begins... I think he will do well.

The podium... me, Konstantin, and Greg.

Auckland Half IM Race Plan

2007-03-29T13:03:00.000+12:00

I have got a pretty straight forward plan this year... Don't f..k up! After last year do not want a repeat...

Gear
----
* Got some new googles TYR technoflex jr clear tried them and are good,
* Will wear my Orca shorts and Xterra black top, familar and comfortable,
* Xterra wetsuit will be good,
* On the bike will use my aero LAS helmet and HED Alps wheels (need and upgrade),
* 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 will use Leppin squeezes diluted with salt tablets desolved and
* Leppin Enduro booster.
* 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 togehter, tyres pumped up, shoes on right pedals,Put fluid into front bottle and,
* Other drink on.
* Put helmet on top of bars with spares and repar kit in it.
* 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
* 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 left 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.
* Take a look ever 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,
* get spares and place 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...

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

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!

A few running weeks

2007-03-23T08:18:00.000+12:00

The report out of Polar software now shows the last few weeks as 54, 73, 63, and this week 52Km for running weekly distance, with still two more days to come. I'll do a long ride tomorrow with a short brick, then a 90min steady effort Sunday to bring the total to over 70Km as well. Hopefully the body will hold together...

Starting to look like a good consistent block of running... I'll give it another couple weeks before deciding to enter the Marathon. I'll make a decision after the 15th as during that week I have a goal of 100Km for the week. If that goes well then we'll enter otherwise I'll just look towards doing the Huntly half in the later part of May.

Not doing anything really hard yet just trying to run at a 'fast crusing pace' without getting the heart rate too high... incorporating a bit of fartlek too. There are not too many hills around here, just rolling but will try to get some bigger hills in on this weekend's longer run..

Taking on Super Coach

2007-03-21T10:14:00.000+12:00

The day broke overcast and windy, the sea quite choppy.

Here's Super Coach coming out of T1 first... 2m40s ahead... not looking to happy!

I had no end of problems getting on my bike being completely out of practice I nearly crashed when I failed to put my feet on top of my shoes! Arrrrh!

The bike was rolling with some short step climbs... I made up about 30s giving coach 2mins out of T2...

Then onto the run! The legs just did not get going the first lap and it was still about 2 mins back with 5km to go. I lifted the pace and closed the gap to about 30 secs quite pleased, but no cigar. Super coach got the free lunch! Top Stuff.

A Marathon in 7 Weeks?

2007-03-09T17:03:00.000+13:00

Here I am in the middle of training for the Auckland Half Ironman with thoughts of tackling the Rotorua marathon!

I don't think I'm crazy... but I have not done a marathon since London in '98 and want to see just how fast I can run one currently. I guess I'm thinking of a possible Ironman NZ next year and want to know what a reasonable pace would be...

It is 7 weeks away and I have been doing a reasonable amount since beginning of November including 6 weeks over 40Km and about 7 runs of 20Km or more... or am I dreaming???

I could go out tomorrow (Sat) and run 2 1/2 hrs comfortably, but instead I'll be doing a long ride (4hrs with some steady intervals) plus a 20min brick, then follow that up with a 1 1/2 hr ride and 2hr run on Sunday...

Me in action

2007-03-07T11:53:00.000+13:00

At the Mount... can't tell what lap though. Good enough for fastest bike split for the age groups...

Back in the Tri saddle!

2007-01-08T16:36:00.000+13:00

Completed my first Tauranga Half in 2 years last Sat. Turned out to be one of the best races ever!

The day started fine but very windy. This was a big worry for me as I am weak swimmer but the wind did die down a bit for the swim.

There were a few dramas along the way, first before the start. I went for my warmup run with 30minutes before start and all was well until... well until I had to have a bathroom pit stop. This took 15minutes! Raced back to transition jumped into my wetsuit, Got Chris to zip it up and ran down to the beach with less that 3mins before start!

The SWIM

A very tough swim with a strong current and very competitive! Got swum over and hit on the head many times. I was getting quite worried and nervous but came out in under 32mins so very good for me.

The Bike

A good transition and onto the bike - only to find that my powertap kit was hitting the rear wheel spokes! Had to stop and was lucky not to be taken out by someone racing though on the outside (where I was heading to stop). Anyway I had to ride with no speedo. The wind on the first lap was not too bad but did build for the second and third. Still a good ride averaging 39Km/h for the 90Km! Fastest age group time of the day.

The Run

Another good quick transition and onto the run. A tough run this year and I positive split it. A little disappointed as I thought I was holding back the first lap! Still a 86min run is reasonable considering the conditions and the hard bike ride.

Finish time of 4 hr 18m, 9th overall and 1st in 3039 age group and a personal best on this new harder course!

Hooking up with the gang (17th June)

2006-07-13T21:21:00.000+12:00

Today we headed over to the appartment that Tony, Liz, Joel, Brent and Q were staying at... just managed to catch them before they were heading into town...

We hitched a ride and had a second breakfast, a nice cappa and a patisserre!

Later took Joel out for a short ride... The best ride of his life!

First col (16th June)

2006-07-13T21:18:00.000+12:00

Isobel and I checked out the area and rode into Vence and then up the col de Vence. Not a big col but nice and a qood three hour ride to get into riding again...

We think that we rode some of the old Ironman France course and the one thing to note was how technical the descents are...

La Gaude (15th June)

2006-07-13T21:15:00.000+12:00

We arrived in La Gaude today. No problem with the flight to Nice, but we did have a bit of a drama with the taxi driver... but after an hour and lots of messing around we finally found out Chamber d'Hotes.

Put the bikes together and went for a short ride... shoulder was not too bad. This was the first ride since coming down about 6 weeks ago...

Off to France!

2006-07-13T21:12:00.000+12:00

We are off to Europe and will be in France for a couple of weeks! First though we have to head to England and see some of the relies...

Disappointment to the extreme...

2006-04-28T12:32:00.000+12:00

Needless to say the IM that wasn't. I did not do to well and was not in great mental shape afterwards for quite a while...

Have joined a bike club and doing a bit of bike racing as a good break from everything tri like.

T-Minus five days...

2006-02-27T09:52:00.000+13:00

Well in less than 5 days we'll be at the start line of another IM race. A few months ago I was looking to go for a personal best, but now I am just hoping to finish the event in one piece.

In the last couple of weeks a number of things have happened that have caused more and more concern.

First of all lately swimming has been differcult and I have not been as fast as a couple of weeks ago - in fact I have been find the pool very cold and after 40mins I have had to get out.

The cycling has had problems too. My top end power has dropped and my bike intervals have shown a drop in average power. The classic 10x4min interval set that Tony get us to do has dropped from a total ave power of 320W to more like 305W...

Then there has been a number of other things that have just caused head aches... Like battery on Polar watch going. Not being able to get the new seat post for the bike. Kestrel make a specific post for the Talon SL. I have tried to order this to no avail...

On the positive side though the running has been going well. I think possibly what has been causing the good here could be causing the bad elsewhere, that is I am about 3Kg lighter that I was before IMNZ last year...

IRONMAN NZ Here we come!

2006-02-20T11:15:00.000+13:00

Well I had another good weekend of training! Not as much as in previous weeks but still a good volumne. Saturday started out with a good solid 45min swim followed by a 2hr plus ride with 40mins of steady big gear hill riding and finished with a solid hour run including 30mins at average of 3'45" min/Km pace! about 16km total. Very pleased. Ate and drunk heaps too including using coke on the run - part of the race plan.

Sunday was the last of the longer rides but very easy. Decided to go out with the slower bunch and then turned off with Kevin and Gary to ride nice and easy at 30km/h pace for most of the day. Left shoulder is getting a bit sore bit otherwise all good. 25m run after was mostly at race pace (sub 4'30" pace) and felt easy...

I really am tappering now and starting to feel quite good. Time to get the bike serviced check all the gerar and make sure everthing is OK. Also starting to think of a race plan.

Taper time?

2006-02-07T11:54:00.000+13:00

Well another crazy training weekend is over and I'm quite fried as a result!

Saturday turn out fine and after a short 20min swim we headed off for a two lap blat of the bike course. Both Tony and Joel were on fire and I had no chance to keep up when legally drafting... Did the first lap at an average of 230W including one 20min effort at 300W. Very pleased. The second lap however was a different story... Coming back from turn around I was supposed to do another 20min effort at 300W - but that lasted less than 5 mins! Then I was in survival mode... Ended up with a 198W average for the lap.

On the plus side I did come right on the hills (220W ave) and the 35m run off the bike was at 4min km pace!

Things I got out of that little exercise: Going over 300W for me is the fastest way to sap the legs - not be done casually! On the first lap I could not drink enough to stay hydrated. But on the plus side when I eased off on the second lap and ate and drank, the legs did come back a bit.

Sunday turned up another great day and this time we started with a decent 60min swim which I covered at least 3.5Km - a good part of the course. Then another lap on the bike, this time with 4x15min efforts with 10mins rest... 299W, 277W, 270W, and 272W respectively, very pleased. Carried it on up the climb back to Taupo. Then onto the run... Another good effort. Running a good part of the course - to the turnaround at 5 Mile Bay and back - about 17Km in 65mins that's at 4min Km pace!

Feeling very please with training now and really strong on the run. Swimming is better that ever too what with records dropping everywhere. Just not too sure about the biking at the moment... Earlier I thought I was going well but seem to have lost a bit of power of late. Could be due to newish lower bike position or maybe that I have lost a few kgs of weight?

It's not quite all tapering yet as this week is a key run week with another 2 1/2 hr run to do and at least 4 other runs, but from the weekend the long rides are finally getting shorter!

Monday, the last day of the camp was quite windy and cool. Thankfully not a big day. Most of the group did a longish easy run, but I opted for an easy 2hr bike of which I rode the last half on the front into the wind! It was not hard though and I kept the group together without smashing anyones legs.

Training smart?

2006-02-03T14:05:00.000+13:00

What with the Half IM last weekend it seems as if this week and last week was wasted. I'm not sure, yeah I know that having a break is a good thing, but last week we were resting up a bit for the race and this week we have spent the half the week resting up from the race! I have not done anything hard since the race.

I guess on the bright side I am pretty fresh for the camp this weekend! And next week is gonna be tough with another 2 1/2 hour run added into the mix...

I guess we'll see shortly.

Half hearted?

2006-02-02T13:18:00.000+13:00

Did the Auckland Half IRONMAN last weekend. went very well but punctured for the first time in a race and lost 13 minutes!

What a stuff up. Thankfully it was not Taupo IM. Why did I take THAT much time? Well, I changed the tube quickly and all was going well. I would have been on my way very quickly but for the decision to take the valve extender off. As I unscrewed it, it also unscrewed the valve! As I only had one CO2 canister I then started to pump the tyre up using a hand pump, this broke the valve extender! I then had to wait for wifey (she was racing too) to come past with another valve extender and for someone to stop who had a foot pump.

If it was not for that, I may have finished close to Scott Molina!

Oh well, all in all a good training day though and on target for Taupo.

See http://www.aucklandhalf.co.nz/ for details

Taupo training camp

2006-02-02T13:09:00.000+13:00

We are all heading down to Taupo this weekend for a camp. Monday is a holiday this year and I think we are planning to swim - bike - run each day.

Will be very interesting to see how I stack up to the other guys namely Joel and Mad dog... Tony might be around to for some of it but more than likely he will be off looking after the rest of his charges...

The first post

2005-11-23T22:38:00.000+13:00

This is my blog on training for IM Taupo and maybe some other stuff if I get around to it...