A good day in the end...

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

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!

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, 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.
  

T2

• 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!

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.......

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

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

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

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

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!

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

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!