Back into it

The last few weeks since Ironman have been nice and relaxing, with a dash of fatigue. I’d forgotten how long it takes to recover from these races. In the first week I was pretty useless and for some reason I had a lot of inquiries about programs…….just a simple response may have taken a while as I was on the couch and it’s a full 2 metres from the computer.

I did do a little fitness stuff in the weeks that followed. A week after Ironman I shot down to Mandurah for the State Inter Club to race for the Stadium Barracudas. Since it’s a fun race I took the chance to race old school in the budgie smugglers. But racing a week after IM wasn’t fun and running was well shite. It was a lot better at the afternoon’s activities…..Beerman, which had a surprisingly stacked field and was a lot of fun! I have also taken the opportunity to do a few other things like indoor rock climbing, which was a lot of fun; challenging and I should really do it more often.

In the last week and a half, I’ve got a bit of energy back and started to get back into it. Mainly in the pool and running, but will get back on the bike soon.

Burning some lactic acid at the Stadium Tri Club's Boxing Day Aquathon

I’m yet to finalize my program into Singapore 70.3, as I want to make a few changes (if you do things the same, you get the same results). The main change has happened with a bit of luck. I’d been looking at swimming squad options, with not much joy. Thankfully a new swim squad has been started up by Guy Crawford and Paul Newsome at a time that suits. In the last year I’ve changed my stroke and swum more than ever, but I didn’t get the result I wanted at Busselton. So another sacrifice has to be made, another shift dropped for training. From the three swims I’ve had its going to be well worth it.

The other changes I’m looking at making are to do with putting a bit more stress on the body. In the lead up to Singapore that means heat and I will be setting up a sweatbox in my shed. I did these sessions in the lead up to Singapore in 2007 and they worked well, but they really drain you for a day two. Hydration will be crucial! I’ll be trying to train a bit more with a few others too as too long on a windtrainer in a hot shed = not good ;)

Happy New Year Peeps

G-string

It’s a long way to the top!

Well Busso IM is done and in a nutshell, I’m reasonably happy. It didn’t go all to plan, but I was happy to tough it out for a 9.22.49. There is little margin for error against the quality field that lined up on Sunday and simply I gave up too much time in the swim, which made it tough for the rest of the day.

The support was amazing out there, so a big thanks goes out to the super heroes in the Stadium tri club tent, my family (esp. my sis, Caine and Mila who came from Melbourne), Clint, Frank, Michelle and Jo and everyone else out there cheering. I’m not the most reactive out there at times, but I am taking in that support, so Thank you!!

Triathlon is a tough sport, Ironman well it’s at another level. We all like to think we are hard as and can smash anything, but the reality is Ironman and the pain you endure and have to keep enduring hour after hour is something that I have struggled with. I didn’t smash the race, but toughing out the run showed me what is required. Putting it all together in an Ironman is getting closer and I’m looking forward to Cairns in June.

My Day

I was fairly relaxed in the lead up and on race morning, maybe too much as I left my bidon’s in the fridge back at Abbey. Quick call to dad and he rushed them in to me. Didn’t have too much else to check, so everything was pretty smooth. Had a quick easy jog over to the swim start and was happy that the conditions were better than expected. A little chop, but no 20knot NE wind.

The pro’s all got announced as a chance to boost their profile, good idea, but as my number had been changed the commentators didn’t have me on the list. They missed me out and were onto the female pro’s, turned to Kate Bevilaqua and said “ripped off” with a smile and ran into the water. No need to worry.

The swim start was fairly smooth as we all spread out. I kept the pace nice and relaxed and found feet early. Probably after 500m the 1^st pack got away and after a few more hundred metres I was back on someone feet in the 2^nd pack, so far so good. At around 1500m I started to struggle, we were swimming into a little chop, the swell increased a little and I took in a few mouthfuls. A gap opened up and the first dilemma of the day. Go into the red zone or try and keep it steady and hope the gap closes. I went with option 2 and it stayed close for a while and then grew bit by bit.

Rounding the end of the jetty I was by myself, but managed to find a better rhythm with the chop behind me. I was hoping the swim time would be 54-55min (taking conditions into account), but it was 56.17 as I left the water. The 2^nd pack came in at 53 minutes and I should have been able to hold that. Missing that pack was costly and changed my day.

T1 went pretty smoothly buoyed on by the big crowd and the swim exit. I was onto the bike a doing 40kph easily as took the few km’s steady. As I got to Coast road, I got to see how far I was behind. It wasn’t pretty as it was 4minutes to the nearest group. Riding 180k solo was something I had thought was a possibility of happening, so I set a semi-comfortable pace and caught a few other Pro racers on Layman road. They didn’t try and ride with me.

Feeling fast on Tuart drive

On the way out to the far turn around I had my first little internal battle of the day. I wasn’t feeling great and riding into the wind, I was getting a pain high in my left glut. Every pedal stroke was giving me grieve, getting out my saddle was the only relief. I was happy to get to the turnaround. With the wind at my back the glut was fine, hammy was tight but it has been for 2 years 11 months. Ending the first lap in 1.33 I was content.

Onto the 2^nd lap and I felt like the wind had picked up and I was still having issues with my gluts. Getting out of the saddle was costing me seconds, but it was needed. The section along Layman road and out to coast road was pathetic, I was riding like a little girl! I focused and pushed through to the 90k mark. Got it together and by the time I was back in town for the end of the 2^nd lap I had caught two more pro’s that had been dropped by Shortis. I was feely good, my glut had come good and they didn’t look like following so I pushed on.

On the last lap I rode well through Layman and Coast road, but started to struggle on Tuart drive even with the wind at my back. I had thought I’d judged my pace well, fatigue was slowly creeping up, but the legs felt good and I finished off the ride well.

T2 and quads were a little stiffer than I’d hoped and expected. I rode 4.46 and thought if the conditions were perfect I could go sub 4.40. So 4.46 should’ve been ok, but I was aware that it was windy and riding that solo would make it harder as I did all the work myself (A 12m draft is better than nothing). 4.50ish would have been smarter in hindsight.

Garmin file for the bike leg http://connect.garmin.com/activity/132967236



Off the bike and into T2



Out onto the run and the quads weren’t happy, but I was still going sub 4min pace. Caught that early and slowed it down to 4.15 pace (run prep was lacking, so 3hr marathon was never on the cards). Moved through 5k ok, form felt ok except for a lack of knee lift.

Pace fluctuated a bit as I stopped at most aid stations to stuff ice into my tri suit and soak myself in water. The forecast was for a hot afternoon, I usually cope well in the heat, but wasn’t taking any chances with IM. Had pretty much came to the decision that I’d try and run this easy pace to the end, my quads were close to seizing and I couldn’t go faster if I wanted to.

Tapped out the 1^st lap in 47min and was breaking down each section of the lap. I was getting good support which was helping. There were plenty of peeps near transition, my family with Clint and Frank at the equinox café, the Stadium tent was going off and Bunbury tri club further down were also great.

First lap of the run

My quads were getting progressively tighter, but I just kept tapping it out. Hit my first real low point around the 18/19k, the urge to walk had arrived. Tried to give the quads a quick stretch at an aid station but that did little to help, so got back running.

My nutrition so far had worked well; I never felt flat or had any stomach issues. I hadn’t had a piss yet and didn’t feel the need to. I thought that was strange as I’d taken on more fluids than I’d planned to due to the heat. In the last two laps I could feel fluid bouncing in my stomach and thought I’d had too much. Most drinks went over my head after that.

The third lap started ok as I kept it going 4.30 – 5min pace. Started to really struggle at the 24k mark, but got a lift of the STC crew….which didn’t last. 27k to the turnaround was the worst part of the day. I had done well in keeping going and maybe it was because this was the point where it all went pear shaped in 2007 but I walked a few times before getting going again. Had to fight the negative thoughts to keep moving and get to the aid station.

At this point I’m wondering if I can get under 10hrs and I owe Carle Green a big thank you. Carle just had a chat as I trotted along. The negative thoughts had got to me and Carle just told me it wasn’t that bad and I could still get a good time. Thanks Carle

Got back to town ok and although my pace was slowing I was still moving. There were still a few tough moments on the last lap, but the supporters were enough to keep me going. Had a bit of trouble at the far turn around again and was dropped by Mike Calway. Picked him up again after the aid station and we worked well back together back into town.



Approaching the Stadium crew



Heading up the finishing shoot and high fives for the Family!! Was great to have them there, I get a lot of strength and drive from them. A little wave to Leila May and my usual jump over the finish line…..May have got 2cm off the ground.

Garmin file for the run http://connect.garmin.com/activity/132967497

Into the arms of the catches over the line and that’s the point when you realize how toast your body is. Off to recovery and a sit down and drink does wonders. Was feeling ok, but as I hadn’t been or needed to piss I went to medical. They said kidney failure and it can happen in IM. Would be ok, they weren’t worried so neither was I.

The next few hours were pretty rough, but pulled up ok after a good sleep. The legs are very tight and sore, but nothing seems to have been broken.

What’s next?

Will be doing the state interclubs next weekend, but that will be it for two weeks. I’m going to get some rest before preparing to race again in January. Made one change to the schedule last week, I’ve replaced Abu Dhabi with Singapore 70.3. Load was too much and I would be close to burning out in May/June. Busso 70.3 and Cairns are more important.

Well done everyone who went around on Sunday

Mikey