Iz & Sam...

The work Workstation...

Taupo training camp base view

Taupo Training

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...

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...

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...

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

My new Gruppo!

The Birth: Isobel and Sam

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 !

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...

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

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

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!

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,
• 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

T2

• 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...

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!.