Capricorn Coast

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

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

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

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

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

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

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

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...

Some more video hilights...

Paris Roubaix 2008
Uploaded by Rijselosc

Last 20Km

CYCLING Paris Roubaix 2008
by miha2007

2008 Paris Roubaix

Watch those bier drinking locals...

That's gotta Hurt

Talk about a solid hard Race!

Individual Time Trail

Well last weekend was an ITT out at Te Aroha. Quite a good course, just one out and back with lots of rolling rises... and mostly smooth road - well for NZ anyway I'd call it smooth, but not hotmix...

On the day I left home late and did not have time for a warm up! Bad planning on my part. Got my bike together rode down to the start line and had the 1 minute call!

A bit disorganised to be fair. Anyway I did not have a plan so developed one over the first 5km. The plan was to hold about 160 HR for the out into the head wind. This did mean quite a variation in speed and the average was not that great.

Got to the turnaround point in 29m. Not bad I guess but would have liked too have been a bit quicker. I am still not too sure how fast to go for the first 20Km.

Coming back was mostly a tail wind and the ave speed lifted quite well. I even up the HR to about 165. Iwas able to regularly stay above 44Km/h and often getting over 49Km/h... It was quite fun!

Time 55'54" so quite good. Dave M 53'22" so still a ways to go there... in my dreams anyway...

In summary I think it was a good effort. I still had good legs as I went over the line so could have possibly gone faster on the out lap. Not sure whether there was much chance of going faster coming back.

I think the biggest difference to go faster on this course is to go quite hard over the rises to try and maintain momentum and a bit easier before them...

Next time I should just try riding the same HR for the whole ride and see what happens... who knows I maybe able to hold it for the distance...

Swim like Grant Hackett

Well in my dreams anyway...

The perfect Race!

Oh my god I cannot believe it! It is a rare thing - no matter how much planning or training - to go out and execute a race exactly as planned! For me this has happened only a handful of times. I have had a few very good races in past years but the truth be told they were races where I have gone into them with no expectations. For example my first IMNZ in 2004 or Hawaii that same year. That was a learning experience in both cases. The fact that I prepared well always helps of course.

For sometime now I have had the goal of executing a Half to a certain level and I always planned for this to happen at Tauranga... last year was close but just did not quite do it on the run and this year, well the run went even worse.

Of course I did still wonder if the leg that caused badness at Tauranga was going to flare up again so I put the plan together with some goals in terms of time and went from there!

The day started and 4:45am, downed a quick breakfast then off to the start! The weather was not too bad either... overcast with little wind! A surprise!

Swim

The swim was the same as last year a two lapper in anticlockwise triangle... I got myself well placed on the right and when the gun went I tried to hang on. The field at this race is not hugely strong but I did find a few feet to hang on to... including one poor guy that had a broken foot!

At the halfway point my time was about 13m45s not too bad a record for me! The second lap I just tried to hang on to the feet! Last leg we went a little off course and I lost the feet but only 300m to go!

Time: 27'45" A record my god what a great time!

T1

Got the wetsuit off a bit slowly but got toolkit in back pocket and off. No dramas. 59" a good T1.

Bike

Got up to speed and into my shoes then got going. Not too bad either... early on I did loose a drink bottle behind the seat but this was an extra one so did not worry. It did mean I had to get one at the turn around later though...

Past 5 0r 6 before Clevedon. Into about 5th place. Josh was just up a head. I slowly closed in on him. Started climbing into Kawakawa Bay together and carefully down other side. Josh and I were lapping out a bit and riding quite well.

Up Snake hill was steady but not hard. Good. Down other side again very careful. Josh was patient with me as I was going quite slowly.

The road after this is a good place to get some speed on and we started to catch another guy. Over the next two climbs we caught up to Glen G. Down to the flatter parts in The Firth of Thames I picked up the pace and we dropped him for good.

Josh and I continued to lap it out a bit. Turned out the wind was coming more from the south than the north so it was a bit of slow going. When we got to the flat proper I came to the front and upped the tempo. I expected Josh to come with me but he appeared to relax and lost contact. Rather than kill himself trying to get back on he continued at his own pace.

I saw the leaders quite early - oh no - but hey they are PRO's - before the turn around. Ended up being 3min for me to turnaround. Picked up a leppin bottle then lifted the pace again... This time I was able to hold 41-43Km/h so proving the wind was coming from other direction than expected!

Once back into the hillier sections I went back to a more steady effort not wanting to leave my run on these hills! Still I tried to maximise the downs and the flats keeping the speed up where I could. But I was careful on the technical descents like down snake hill...

Time: 2h27m33s - quite solid but not startling.

T2

Racked bike, helmet off and unloaded bag. Got shoes and socks on quick smart. Picked up hat with glasses and GU's and off. 57s Very good.

A funny thing happened. The Air inflated arch to run through was deflated? Two guys had to hold it up for me so I could run through it! It had the timing mats under it so I had to go through it!

Run

Hit the run quite fast. Aiming for 14m every half lap. The plan was to start fast and carry it on if I could. If the calf blew up then I would just try to hang on as best as I could!

I got to the first turnaround I was well under 14ms. Low 13s, very good and quite surprised. I was feeling tired and HR was high - around 155 but thought what the hell. Carried this on.

End of the first lap the time was under 27m very good. I had my first GU and carried on. I did notice a bit of a headwind in the exposed early part of the half lap this time though.

Saw Cam B on the course coming back. He gave a bit of nice encouragement!

I do like the 3 lap course, but you do find the out half lap for the 3rd time is the hardest. It was however becoming apparent that I was catching Bryan R and I got a split but he was too far ahead.

A very good last half lap... I was looking at the watch and figuring I could make sub 4h20 and a very good run time so had lots of motivation!

Time: 1hr 21m 58s Best half marathon time in a half PERIOD.

Total time: 4h 19m 13s.

This was even better than Tauranga's time this year and the bike course is way harder - although the swim course is much better here - flat and no tide and perhaps a bit short. The run is perhaps a bit faster here too.

Might be time to retire!

Classics

2001 Paris - Roubaix. Om my god!

2008 Auckland Half Race plan...

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

Gear

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

Food

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

Race Plan

Pre race

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

Run bag

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

Pre swim

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

Swim

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

T1

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

Bike

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

Bike Tactics

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

T2

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

Run

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

Run Tactics

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

Finish

• Have a drink!

Day 4 - Twin Coast Tour Russell to Whangarei

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Waitomo no Wimps ride - Masters Race

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Team Time Trail

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

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

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

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

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

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

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

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

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

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

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

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

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

Not bad for second TTT ever!

Goals...

Things are a changing...

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

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

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

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

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

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

Secondary races:

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

Tertiary events:

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

All good.