Sunday - Bribie Triathlon

Race Report: Bribie Triathlon (Race 2)

A week out from the Canberra HIM it was timely that I had a bit of a race to clean the 'cob webs out' in terms of a bit of race practice.

Saturday afternoon I travelled up to Bribie. This I believe is a great idea as it doesn't leave me rushed on race morning to get to the venue and prepare. It saves about an hour, that I can use sleeping instead of travelling.

Race Morning:

Up at 5.00am.

Breakfast: Banana and a serve of sports drink.

5.15am rode down to transitions. This is a good warm up, it is only about a 10min ride but it serves the legs well to get them moving.

5.30am moved on to numbering

5.35am into transition to setup - Bribie is relatively unique in that they label your racking position...you just can't rack your bike anywhere. My position for this race was about 15m from the Bike exit/entry and about 50m from the swim/run exit/entry. This positioning is where I prefer, it means that I am not running a long way with the bike and in my case in bike shoes....ooops ;-)

The tide was going out and therefore it was a walk to the northern end of the passage for the start.

15min before the start had a gel and washed it down with some water.

The 35-39 age group was the 7th wave. Reasonably large Field of about 50 I would guess.

Before we knew it we were off.......................beach start and I didn't hold back...got in amongst the other lads in the wave.

The swim needs some thought as you have to remember that the tide is running from left to right. (in the image above) The first turn was was marked by a couple of reasonably large boats. If you didn't allow for the tidal drift you would end up swimming into these boats.

By the turn I had got into a comfortable rhythm, however, halfway along the 2nd leg it became too shallow to swim. This therefore stifled the rhythm and I found that it was not very efficient or quick to run through these shallow parts and end up porpoising through these sections. This shallow area was about 50m in length and I found that the porpoising took a bit of energy out of me that I wouldn't normally expend in the swim leg. Once through the shallow section it was back to establishing that rhythm, it didn't take too long and once again I found myself moving through the field and the waves that had started before me.

Arrived at the last buoy and again made some adjustments in my swim line to allow for the tidal drift. The shore was in front of me and soon enough I was standing up and began my 100-150m run to the bike. I found that the swim had not taken much out of me and felt relatively fresh. I pushed it a little in the run to the bike and passed a number of lads.

There I was....at my bike...then began to transition. I still struggle a little to efficiently and effectively get in and out of transition. Today saw me struggle to get my number belt clipped together....took a few breaths and slowed down a little and it came together. I was out of transition in a flash!

I got to the mount line then had an issue went to put my left foot in the pedal and it slipped straight out when I put my weight on it. I do need to get a pair of new cleats...they are very worm...especially the left one!

After that I was off...I had forgotten to put the bike computer magnet on the front wheel of my race wheels and therefore had no speed or distance on my bike computer. Just had cadence on the bike leg to give me a guide as to how I was going....did have my Suunto HR Monitor on but it was not work properly and is very unreliable. Throughout the ride I kept the cadence around 95rpm. I also concentrated on trying to keep my upper body stiller than it normally is and stay in the aero position to gain a better efficiency from the aero helmet.

The bike was 4laps of a 7km course. Felt comfortable throughout the ride and didn't push it too hard I find working at that cadence serves me well for the run. I went by how I was feeling and it seemed to achieve a good outcome as this was a PB on the bike for this course. I have previously completed this course on 4 other times and this is my best performance on the bike and that's with the couple of issues I had.

T2 was a lot more successful than T1.....a lot quicker.


The run was to be all about feel! Just going on what is known as my 'perceived effort'. Well it was a success....that's 2 races in a row that running by 'feel' has been successful....hmmmm....gadgets...maybe they are a little over rated....DID I say that! OMG!

Today was a win to me...the little voice....the arch enemy was defeated!

I think this was the first run in a long time that I had run at a consistent pace. And I achieved a PB out of it: 35min59sec!

Overall the time was 1:38:38......I'm wrapped....perfect preparation for next weekend!

The motivation and enthusiasm has returned....I am hungry for the challenges that triathlon dishes out...I am looking forward to training so much more lately....bring on Canberra!

Friday - PM Session

Afternoon of rest and cross training...mowing the lawn!

Tomorrow is an important day for all Aussies..it is where we get revenge on the Kiwi's and the ROTW!

Friday - AM Session

The morning session was a return to the 'stationary' cycle trainer....gee...how formal is that. This session also has me coaching the 1st session as well.....the challenge.....looked forward to it really.

The session consisted of the following:

Warm-up: 10-15min (including some drills)

MS: 1min @ Max then 2min recovery repeated 15 times

Warm down: Easy Spin

The Stats Review:

Session Reflections:

• Firstly this morning the gadget just were not going to happen for me....I have 2 devices that give me cadence and neither of them were working. Not a bad thing as it meant that I need to work by 'feel'. This is something that I am finding more and more beneficial to work with rather than an electronic device......WOW....I don't believe I just said that....no...I'm not shaking or having any other ill effects...what has come over me......Hmmmmm :-)
• This was a very beneficial session...really trigged that leg muscles into action and made me really focus on the efficiency of my pedal stroke.
• The session was one of a mental battle....one that I was able to win.

Saturday - PM Session

The Session: Swim; 20 x 100m on 2.30 with pull buoy and 5 push ups at end of each 100. Push ups to be done as part of the 2.30

Seriously.....this was fantastic!

When you consider what it actually was:

• 2000m pull buoy and
• 100 push up

I was really happy with my efforts!

Session Reflections:

• Was holding about 1:50 to 2:00 minutes throughout the whole set (including the push ups)
• In the second 1000m really started to feel the arm beginning to fatigue...a lot of positive thought was required...but wasn't too bad. Felt good....was thinking about the way in which this is conditioning my body/arm and the benefits it will give me in the races ahead of me!

Saturday's Swim Session - Coaching

Saturday - AM Session

The Session: Run: 90-120 min @ 140-160hr after coach swim session

This is how it all panned out!

• Run to swimming (10km) (Valley Pool)
• Coach the squad
• Run Home (10km)

It was a good idea.......................at the time!

Couple of points to put it into context:

• It was quite warm at 5am and the Sun had not yet shown itself.
• Its was about 80-90% humidity.
• I was wearing a back pack.

Anyway.....................................................

The Stats Review:

Inbound:

Outbound:

Session Reflections:

• Very unmotivated and sluggish at the beginning of the run. I felt like a slug with the back pack on my back
• After 2km of running (inbound) I was wet through!
• The humidity was unbelievable...but it was one of those challenges you just have to tough out! Which I did! Normally I don't mind running in the heat! I wonder how much the unhealthy dinner the night before and the poor hydration affected me.....HEAPS!!!
• As the run went on things got a little better...the frame of mind improved...if I can just get the right mind set when I'm training I think I would improve even more!
• The run inbound was predominately downhill...therefore the run outbound was predominately uphill...........really an athlete like myself shouldn't be 'crying poor' over these such of challenges...it just a matter of hardening up...building a bridge and getting over it....this is what I meant in my previous point!
• The sun was out for the run home and it had just finished raining.....hmmmmmm nicccccce!
• The run outbound was a challenge...I took it in my stride and used it as a valuable learning experience!

Friday - PM Session

The Session: Core strength: 20 sec one leg prone hold; 20 sec one leg squat hold; 5 diamond push ups x 15

Poor attitude here...but seriously...it's Friday afternoon and after sitting through a 2hr meeting this afternoon...it was never going to happen!

Friday - AM Session

This morning was a trip to Ride Inside.

The Session: Ride Inside - first session. Ride there and back for total 2.5hrs. Strength efforts

To be specific the set I did was 5 x 7min strength efforts (50-60rpm) with 3 min recovery. Within the 7min effort each minute at the 40sec mark remaining in the same gearing increase the cadence to above 80rpm for 20sec.

The Stats Review:

Session Reflections:

• Its getting a little warmer.....ah...no...a little more humid!
• I have been ensuring that I work to the same resistance on the trainer each week I have been doing these strength sets. I have been finding that I am able to go to a higher gearing each week and still be able to maintain the target cadence.
• I find the 20sec burst stimulate the muscle and prevent the legs getting too use to the same resistance....stimulates those fast twitch muscles.
• Legs are starting to feel a lot stronger...they are not fatiguing as quickly..but we still have a little way to go.

Thursday - PM Session

Back in the pool....

The session was about 2.4km.

Session Reflections:

• Kick still on the improve
• Head is still a little issue...just need to be a little more conscious of it.
• Head/mental space could be a little more positive....it's the voice interrupting my training!

Thursday - AM Session

Zzzzzzzzz

Wow...it is so nice to have a sleep in!

Wednesday - PM Session

Throughout the day the rain developed....bit of a novel idea really...we don't often see this type a rain...the gauge was filling up...and so was the tank....NICE.

The PM session : Run: 45 min @ under 150hr and 15 min stretch

I have to say one of the most soothing thing I like to do is to run in the rain! It sounds a little odd but hey I find it relaxing, and what is even better is running in the rain at night. Today was this run!

People say well what about your shoes...they get wet and you slide in your shoes....SOOOOO! Its only 10km/45min! And remember...not all races are dry!

I think I need this to 'get off the spinning world for a bit' :-)

The Stats Review:

Session Reflections:

• Shoes weren't that wet!
• Geee it was a nice run....can a run ever be soothing....I think so!
• HR was well behaved!
• Legs a little slugish but not bad
• Strecthing after the run was also soothing!

Wednesday - AM Session

Ride: 2 hrs in 39/18-23 @ 95+ cadence and 150hr average. Go over rolling hills

The put it bluntly...it didn't happen!

The world spins and sometimes it would just be nice to get off....just for enough time to get re-focused and find my direction.

The swim seem to take out a little more than it usually does.....most likely still feeling the effects of Noosa. Felt very tired this morning. Motivation levels were rock bottom and there was a big day at work ahead of me.....it just wasn't going to happen!

I think the other thing I need to do is get organised in terms of riding/running to work...this week end the OCD is coming out!

Tuesday PM Session

Tonight was all about....WELCOME Back!

Yes, it was time to get back into the training...it is only 5-6 weeks to Canberra HIM....Bring...IT...ON!

The swim session was about 2.0km in total and it wasn't really a gentle welcome back...it was a more in your face welcome back. BUT...it was character building.

The shoulders were a little stiff...but other than that I was happy with my performance tonight.

A couple of points to note about my swimming:

• The kick development is coming along fine.
• However, the head is a little too high at times.....need to focus on this!

Tuesday Morning

Nothing much here to read....Resting for the AM session

The Monday after the Day before

Monday...this of course is a rest day to recover from the Noosa Tri yesterday.

How am I feeling? Glad you asked. In a word...Great. I have no niggles...a little tired but other than that I believe it was a successful Noosa campaign.

Well done to all the other BTS athletes who participated yesterday...it was a stirling effort by all.

It is amazing that when you a coach put the challenge to a group of male athletes how their competitive nature come out...not in a egocentric way but in a way in which brings the best out of an athlete. What is even better is when those athlete perform to a point where their times are so close over a Olympic distance triathlon that there is only a matter of seconds separating them.