It's been an enjoyable month getting away from the swim bike run routine and very much needed as with the announcement of the Mandurah 70.3 the season just got longer! I'll be getting back into building a base from early July and into racing at Joondalup (10k) and Run for Gold (10k) in that first month.
Running will be a focus as I think the body is finally strong enough to handle some proper run training, with the City to Surf Half Marathon as a early season goal.
The Triathlon Schedule for 2012/13
Oct 7th Champion Lakes Duathlon
Oct 21st Mandurah 70.3
Nov 18th Shepparton 70.3
Dec 16th Hillary's Sprint
Jan 5th Albany Half Triathlon
Feb 3rd Mandurah Olympic
Mar 3rd Albany Classic Triathlon
Mar 25th Melbourne Ironman
Apr 6th Karri Valley Triathlon
May 11th Busselton 70.3
Revenge on the Cairns IM course will have to wait for 2014. I'd love to be back there (it's a must do race!), but you've got to learn from your mistakes and Busso 70.3 is still the race I get amped up for! Once I finish Albany Half Triathlon, I'll have 11 weeks to focus on Melbourne IM and no chance of being under prepared.
Train safe, I've got one more week of beer and donuts :)
Mike
Monday, 25 June 2012
Thursday, 7 June 2012
Cairns Race report and season review
Well, the short story is Cairns IM didn't go to plan. I pulled the pin 105km into the bike as I didn't have the legs. Busso 70.3 was the focus and I guess it showed.
The swim started well, I was comfortable off the line, but after 400m or so I couldn't hold the pack. I was going backwards and couldn't hold the female pack as they came past too. Nightmare swim!!!
This was not a good start, I tried a few different things (increased stroke rate, focused on my stroke), but just wasn't feeling the water. I was in a hole and was expecting the swim time to be over the hour.
I needed a croc or a stinger to give me an excuse for such a shocking swim! The reality is that my swimming dropped off after Busso! I had a medical issue which lost me a few days of training. In an attempt to catch up, I focused on the bike and run, neglecting my swim a bit. I was out in just under the hour.
On the 400m run to T1, I was putting the swim behind me. Conscious of not trying to make up the lost swim time on the bike. T1 went ok and onto the bike, I felt better straight away!
I got away well, but another Pro came by just out of town. He's speed was 40+ so I sat back and settled in as he paced me out towards Captain Cook Hwy. 10km in the pace dropped and I went ahead and keep the pace around the 40km/h. I was moving through the faster age groupers and a few other pros as I approached the undulating and spectacular section of the course.
I felt comfortable through 60km, but had a slight concern as I was on pace for a 4.30 bike split. A group of 4 ahead keep me chasing and I was surprised to see Macca in the group. He was cruising, so I went past and pushed on up to Port Douglas. Once there I had opened up about a minute on the group.
From here it started to go a bit pear shaped, my left hip flexor was tighten up and I couldn't release it. I went through 90k in 2.18 and was starting to really struggle. It was becoming obvious I didn't have the strength or endurance in my legs. I pushed on as best I could, seeing my cadence getting progressively lower. The group containing Macca came around me and I sat on the back and assessed where I was at.
I was still in a good position, but my legs weren't and when I couldn't hold on up over the lookout I called it a day. There was little benefit in struggling through to the finish.
It was partly down to pacing, partly down to the course, but mainly down to prep. Busso 70.3 was always my focus and I needed things to go my way. At Ironman they rarely do.
I had a few hours of riding back to Cairns and plenty of time to think about the decision post race and I'm content with the decision. The season has been long, maybe a month too long.
Season Review
All in all I'm pretty happy with the season. This time last year, I was recovering from an Achilles injury, my left hamstring / glut was its ever present annoying self and I was going from injury to injury. This year the body has improved and improved. I have handled the training, which resulted in less injuries, which resulted in improved performance.
Early season was a little wasted, I should have capitalised on my fitness leading into Busso IM by racing a 70.3. My lead in race at Bunbury was good with a 2nd and IM was an ok day.
I changed up my training in early 2012 which initial backfired. I took a more high intensity approach with low volume in January. At Champion Lakes it work well with a good sprint result, but I didn't have enough endurance at the State Olympic Champs in Perth and finished a disappointing 11th.
February is normally a big volume month for me, especially on the bike (nice slow long rides). The benefits showed in March as I got the mix right with a Win at Albany and 2nd at Karri Valley. The let down of the season was Singapore 70.3 in between those races. It was a day I thought a top 5 in an international race was very possible.
Busso 70.3 is my fav race and will always be a race I focus on! Not everything went to plan, but I showed what I am capable of. 6th place in 4.02 on a slow day for Busso.
Thank you to all my sponsors, your support is very very helpful!
Jacqueline @ Brooks
Murray and Gus @ Sports Fever
Kristen and Natalie @ 32Gi
Sheldon @ Bodyright Massage
John and Ben @ Sports Med Subiaco
Steve and Justin @ Fat Duck Cycles & Espresso
Tania @ Skins
I'll be putting together a race schedule for the year to come over the next few weeks and will post up here. It'll be a return to focusing on my preferred distance of 70.3 with one IM race.
Train safe
Mike
The swim started well, I was comfortable off the line, but after 400m or so I couldn't hold the pack. I was going backwards and couldn't hold the female pack as they came past too. Nightmare swim!!!
This was not a good start, I tried a few different things (increased stroke rate, focused on my stroke), but just wasn't feeling the water. I was in a hole and was expecting the swim time to be over the hour.
I needed a croc or a stinger to give me an excuse for such a shocking swim! The reality is that my swimming dropped off after Busso! I had a medical issue which lost me a few days of training. In an attempt to catch up, I focused on the bike and run, neglecting my swim a bit. I was out in just under the hour.
On the 400m run to T1, I was putting the swim behind me. Conscious of not trying to make up the lost swim time on the bike. T1 went ok and onto the bike, I felt better straight away!
I got away well, but another Pro came by just out of town. He's speed was 40+ so I sat back and settled in as he paced me out towards Captain Cook Hwy. 10km in the pace dropped and I went ahead and keep the pace around the 40km/h. I was moving through the faster age groupers and a few other pros as I approached the undulating and spectacular section of the course.
I felt comfortable through 60km, but had a slight concern as I was on pace for a 4.30 bike split. A group of 4 ahead keep me chasing and I was surprised to see Macca in the group. He was cruising, so I went past and pushed on up to Port Douglas. Once there I had opened up about a minute on the group.
From here it started to go a bit pear shaped, my left hip flexor was tighten up and I couldn't release it. I went through 90k in 2.18 and was starting to really struggle. It was becoming obvious I didn't have the strength or endurance in my legs. I pushed on as best I could, seeing my cadence getting progressively lower. The group containing Macca came around me and I sat on the back and assessed where I was at.
I was still in a good position, but my legs weren't and when I couldn't hold on up over the lookout I called it a day. There was little benefit in struggling through to the finish.
It was partly down to pacing, partly down to the course, but mainly down to prep. Busso 70.3 was always my focus and I needed things to go my way. At Ironman they rarely do.
I had a few hours of riding back to Cairns and plenty of time to think about the decision post race and I'm content with the decision. The season has been long, maybe a month too long.
Season Review
All in all I'm pretty happy with the season. This time last year, I was recovering from an Achilles injury, my left hamstring / glut was its ever present annoying self and I was going from injury to injury. This year the body has improved and improved. I have handled the training, which resulted in less injuries, which resulted in improved performance.
Early season was a little wasted, I should have capitalised on my fitness leading into Busso IM by racing a 70.3. My lead in race at Bunbury was good with a 2nd and IM was an ok day.
I changed up my training in early 2012 which initial backfired. I took a more high intensity approach with low volume in January. At Champion Lakes it work well with a good sprint result, but I didn't have enough endurance at the State Olympic Champs in Perth and finished a disappointing 11th.
February is normally a big volume month for me, especially on the bike (nice slow long rides). The benefits showed in March as I got the mix right with a Win at Albany and 2nd at Karri Valley. The let down of the season was Singapore 70.3 in between those races. It was a day I thought a top 5 in an international race was very possible.
Busso 70.3 is my fav race and will always be a race I focus on! Not everything went to plan, but I showed what I am capable of. 6th place in 4.02 on a slow day for Busso.
Thank you to all my sponsors, your support is very very helpful!
Jacqueline @ Brooks
Murray and Gus @ Sports Fever
Kristen and Natalie @ 32Gi
Sheldon @ Bodyright Massage
John and Ben @ Sports Med Subiaco
Steve and Justin @ Fat Duck Cycles & Espresso
Tania @ Skins
I'll be putting together a race schedule for the year to come over the next few weeks and will post up here. It'll be a return to focusing on my preferred distance of 70.3 with one IM race.
Train safe
Mike
Subscribe to:
Posts (Atom)