It is time to make a return to Yeppoon. The last visit was one to forget. It was a race where I had a 'personal worst' time (6h24m in 2009). I was determined not to have a repeat performance. Surely not, given my recent commitment and consistency to training.
I reflected on this race the last time and there wasn't anything pleasant about it, if fact it was just so disheartening. I knew only a catastrophic bike mechanical would prevent me from at least achieving this goal.
This is one of the most picturesque course but looks can be deceiving. It is describe as:
The course will start with the unique, in-shore, open water swim in the Pacific Ocean, followed by a multi-lap cycle course that takes in stunning coast lines, resort roadways under palm trees and the roads of the host town, Yeppoon. The day concludes with 21 km of running through resort grounds and golf courses, ending at the one-of-a-kind finish Line at the Resort pools.
Currently I am on a journey towards my 2nd IM this year. IM Western Australia on December 9 later this year is where I am headed. This race is one that will give me a good indication where I am at 16 weeks out from IM Western Australia. Up to this point, I have been training consistently for 8 weeks and have been achieving some good results throughout this time. This race will provide some good feedback in all three disciplines to provide direction for the next 15 weeks.
The Yeppoon course is what I would label as a 'demanding', and it provides good, honest feedback on ones performance. Specifically a good guide on ones discipline specific strength, even though the course is relatively flat, it has enough other limiters (road surface, wind, running surface etc.) to give that guide for an athlete.
Coming into this weekend, I had raced over the previously 2 weekends and this was the final race of a 3 week race block. There again was a relaxed preparation coming into this race, like the previous 2 weekends of racing. Why change a successful formula....
I arrived in Yeppoon on the Friday evening and it was straight to the accommodation to drop the gear off and meet up with my fellow Tri-Alliance QLD athletes. It's always good to get settled and get the bike back together. This is always a stressful aspect of racing away from home. The bike was together and it was time to get a feed. Down to the local tavern for a steak and salad, and even a beer. Yes, this is something that is new to the training and race preparation regime. In previous campaigns alcohol had been banned, but this time round it is allowed, in moderation and from all evidence to date it hasn't been an issue.
Saturday was a busy day. There was a little bit of a sleep in, which one of my fellow house mates did struggle with, but it was good to have that extra bit of recovery time in bed.
We were up and then headed across the road for a 15min dip in the ocean. There wasn't much enthusiasm to do this, but we did after much procrastination get in...and it was VERY refreshing even with the wet-suits. The 15min swim/bike/run did not include quick transitions, T1 was back to the unit to get changed and head out on a easy 15min ride heading north back into Yeppoon. The good thing out of this was that the bike was working mechanically and the legs were turning over well. By this time, the stomach was very much looking forward to breakfast.
Out for an easy 15min run, by this time (9.00am ish), it was getting quite warm, no winter gear required and was a good guide as to what to expect for the race.
The last training session before the race was complete and the body was feeling ready and raring to go and VERY relaxed.
Breakfast was a along the foreshore in Yeppoon and it was very relaxed and we all had a great feed and even more laughs. Great company!
The rest of the day was registering and making some inquiries as to purchasing a new wet-suit. The current wet-suit has served it purpose for a good 6 years and is now ready to be retired. I have been struggling with the whole idea that one should not really use something new in a race. Normally this would be a big issue for me but given my relaxed nature of late I didn't have a big concern over racing with an untested piece of gear. There were some other thoughts that came into making a decision. The first was, that there was good deal on offer for the Rocket Science Sports wet-suits for TAQ athletes until the end of August and the second being that the nature of the wet-suit design gave me some comfort that I would not have issues with the suit throughout the race. (chaffing round the neck etc.)
One of the other new ideas that I have embraced in preparing for a race is that the carbo-loading happens late afternoon rather than in the evening. Over my racing experienced I personally found if I have the carb meal too late in the evening I still find I am feeling bloated race morning. It was a 4pm dinner with a light meal at about 7-7:30pm, final gear prep and then off to bed at 9pm.
Race Day
The Race day 5.40am bikes packed into the back of the Hilux and off to the race precinct.
The atmosphere at the Resort where transition is and the finish is rather laid back and with the racks numbered there is no big rush to get into transitions.
Once settled into transition it was the now the 'warm up' walk to the swim start. A 1.7km walk down the beach to where we start the swim.
The Male 40-44 wave was off at 8.30am which compared to normal start was quite late. (for a 70.3 anyway) The seas were a bit on the choppy side and the was a sweep going with us so conditions kind of even themselves out, from the beach.
It wasn't until this point I decided on any timing expectation for the race. The plan was something along these lines:
30min swim
2hr 30min bike
1hr 40min run
+ transition times
So around the 4hr 45min total time.....give or take.
It was really just about going as hard as I could and to achieve another PB (which was previously 4h50min)
The other change in race routine, was changing the visible data on the Garmin watch and bike computer to only show Time and distance. There was no HR and no pace or speed. This race was all about racing on feel. Something that I am not comfortable with doing at all, but its time to give away the reliance on the gadgetry and get serious about racing.
Swim Leg:
The gun went off at 8.30am and all 100 odd male 40-44 were off into the choppy seas off the coast of Yeppoon. Initially it was tough going, between trying to get through the shore break and the other athletes arms and legs it was just about getting to the first buoy without expelling too much energy.
Turning parallel to the coast I soon realized it was going to be a bit of a challenge sighting the buoys for the next 1500m. The seas were choppier than first recognized from the beach and trying to go in a straight line was being hampered by the sweep, the chop and the difficulty in sighting the buoys easily. To add to this was the plague of jelly fish we encountered throughout the swim leg.
Throughout the swim leg I was doing a lot of swimming on my own which wasn't apart of the plan but as we were so spread out it was hard to find someone toes to sit on and the chop wasn't especially helpful on allow to stay on the toes of another swimmer.
The wet suit didn't cause any havoc throughout the swim, however, it still needs a little more swimming in to get the body use to the style and design of the fit. More than 4 laps of a 10m pool in the apartment complex.
The final buoy was approaching and I found myself pushing a little harder to ensure I was going to get out of the water around that 30min mark.
T1:
The T1 was in a time of 2m34s. The challenge here in T1 is run through the soft sand of the dunes to get from the beach to transitions and I guess the other thing here was my inexperience with the new wet-suit....just getting the thing off. In say this the goal all along in T1 was to set myself up for the ride and run in T1 (in terms of putting socks on etc.).
Bike Leg:
5 laps of a 18km course of mainly granular bitumen.
The goal for the bike was to be around 2h30min.
The conditions were relatively good with a touch of a head wind heading towards the Caravan Park turnaround.
The strategy for the bike leg was to work on feel. To put out a consistent, solid effort throughout the 90km. There was nothing to loose but there could be in the 21km run to follow. There was need to temper the effort a little throughout the bike but I was determined to hit that 2h30m. The only other consideration in the back of my mind was the affect of rough road (if any) would have on the level of 'freshness' of the legs after the 90km on the bike. To counteract that thought I knew within my training I was feeling strong on the bike....only time will tell on this one.
The nutritional strategy was simple. It was about using a tested and tried formula. A gel on the 20 & 40 of the hour and then a banana on the top of the hour. The hydration strategy aligns with this, drinking at each of these nutritional points. The bike setup (with bottles) was one that there was no need to rely on the bike aid stations, I was totally self sufficient.
The first couple of laps were comfortable and it wasn't until about 70km when I began to feel some fatigue in the legs. In fact the arms were feeling more fatigue from the constant vibration through the bike from the road surface.
I was comfortable and maintained a consistent speed and effort throughout the 90km. It did drop off gradually over the 90km but nothing to be disappointed with. Over the 90km there was only 1km/hr (average) difference from the 1st official split to the last.
Finishing the last lap and going through to the transition area I was quite pleased, it was right on target, the 2h30m goal for the bike leg with the legs feeling in relatively good shape. The body was feeling good in terms of energy levels for the run.
T2:
It was in and out....off with the helmet, on with the visor and race number belt with gels in the holders. T1 time = 0m57s No stuffing round here!
Run Leg:
I have completed 12 Half Ironman race before this race and I would have to say that until now I have not been completely happy with a run leg....was this going to be my break through race or will it all fall in a heap again.
My confidence was high coming off the bike and I knew over the past month or so I had been running well and strong. The Yeppoon 70.3 run course is not your run of the mill course. It is 3 x 7km loops but much of the loop you could describe as being of cross country type terrain which include a fair bit of that being made up of sand. In contrast to this, you had the bitumen and the picturesque run across the resort pool bridges. It's a course, whilst challenging, one I enjoy.
Out of transition it was about just getting the legs running! This would take me out to about the main road before the legs were working in harmony with each other, the rest of my body and I was feeling comfortable. This was run was to be all about feel, there was no pace or HR to reference it was about perceived effort and the way I feel over the next 20km. This initial 1km section of the course (to the main road) would become and important aspect of my run strategy over the next 2 laps. Once out onto the main road it was maintaining good form and a realistic pace.
There was a different strategy around the nutrition for the run. The plan was to use only gels as a means of nutrition for the whole race and support this with water at the aid stations. For this race....the coke was only going to be used 'in case of emergency'. (and there was no need in the end) There was an aid station at about 3.5km, 11km & 18km this was when the nutrition and hydration 'magic' happened. Apart from using the water to cool the body there was no need to use any other aid station.
I broke the loops up into parts, the 1st km was all about reflecting on the situation and regrouping/recovering, the next 2 km of running on the bitumen was about establishing a solid pace and form, then the run over the cross country part (about 4km - including the run through the resort pools) of the course was to maintain a consistent pace and push a little harder depending on how I was feeling. This part of the course is one which was a strength which I used to my advantage. I found a bit of a spring in my stride going through the bush/cross country part of the course, it was a type of running I enjoyed, it lifted my spirits and I found it easier to push a little harder and endure the increasing fatigue in my legs. To go with this it was a little cooler running under the cover of the trees, but then there was the added challenge of running on sand and uneven terrain.
In reflecting on the stats after the race I was so happy, the pacing throughout the race was consistent and I actually survived a race where I had no reference to gadgets.....(HR and/or pace) I have turned a new page.....
Throughout the run leg I felt good. There was not walking through aid stations, in fact there was not thought of walking at any time. I was wrapped with the run time this was a huge PB for the run, around 10min. Finally some joy with my running in a Half Ironman.
Overall Time:
This was a big PB, a 9min one!
I knew I had pushed hard, the legs had nothing more to offer coming across that finishing line and body was showing signs that it had been pushed. It was great to jump into that freezing cold pool!
I was happy, it took 3 races for a performance to write home about. What made it even sweeter was that I finished with a 10th place in my age group....another first!
The goal for the bike was to be around 2h30min.
The conditions were relatively good with a touch of a head wind heading towards the Caravan Park turnaround.
The strategy for the bike leg was to work on feel. To put out a consistent, solid effort throughout the 90km. There was nothing to loose but there could be in the 21km run to follow. There was need to temper the effort a little throughout the bike but I was determined to hit that 2h30m. The only other consideration in the back of my mind was the affect of rough road (if any) would have on the level of 'freshness' of the legs after the 90km on the bike. To counteract that thought I knew within my training I was feeling strong on the bike....only time will tell on this one.
Finishing the last lap and going through to the transition area I was quite pleased, it was right on target, the 2h30m goal for the bike leg with the legs feeling in relatively good shape. The body was feeling good in terms of energy levels for the run.
T2:
It was in and out....off with the helmet, on with the visor and race number belt with gels in the holders. T1 time = 0m57s No stuffing round here!
Run Leg:
I have completed 12 Half Ironman race before this race and I would have to say that until now I have not been completely happy with a run leg....was this going to be my break through race or will it all fall in a heap again.
In reflecting on the stats after the race I was so happy, the pacing throughout the race was consistent and I actually survived a race where I had no reference to gadgets.....(HR and/or pace) I have turned a new page.....
Overall Time:
I knew I had pushed hard, the legs had nothing more to offer coming across that finishing line and body was showing signs that it had been pushed. It was great to jump into that freezing cold pool!
I was happy, it took 3 races for a performance to write home about. What made it even sweeter was that I finished with a 10th place in my age group....another first!
