Weekend of Tri Training

Now that Ride around the bay is over it was time to put the head down and get some Tri training in. As I type this blog entry up I realized that the first tri is 1 month away today at St Kilda. Yesterday saw me attend the Race Simulation at Elwood Beach with my Tri Group, Tri Alliance or TA as we all called it.

After a warm up run we got the bikes out and practice transition work. 3 run throughs everything felt good. Ahhhh then came the open water swim! On with the wetsuit (all repaired by 2xu – all the little holes, tears, etc gone) then thinker swim cap, grabbed the goggles and headed down the bay. It was flat and clear prefect swimming conditions, but OMG the water was cold not freezing but cold. Some people had their thermal wetsuit caps which I thought was a great idea but searching for it today I can’t find it. So we all swam out to the reef marker pole and back in, felt good in the water nice and strong. Once the group regrouped on the beach we practiced entry and exit out of water, followed by another swim out to the pole and back which I didn’t do. You’ll understand why when you keep reading. Packed up all the gear changed into warm clothing and then head off to Sail’s Café for some food with the some of the group.

After getting home warm shower I crashed for a sleep for a while and then time to head down to MSAC for the 2nd week of swim technique training. In two weeks I have noticed a difference in my swimming and not bad for $99 for 6 weeks. Last night and crashed and was in bed around 9:15pm and slept well until 5am which saw be up and at Elwood for another long ride session to Frankston and back. The plan was to do 100km but I felt trashed and did the 80km ride instead which included a trip up Oliver’s Hill and fast pace twice along station street and beach road. Came off the bike feeling wasted but good.

With swim training not on for the next 2 weeks I’ll do some Tri Race Simulations and some more Bay Swimming.

Awhile between drinks

It’s been awhile since I last blogged but I have been very busy training, getting ready for my next competitive outings.

To keep it simple here is list of what I will cover in this entry

- My Foot Plantar Fasciitis which really onset from the Sandy Half Point
- Joining Tri Alliance
- Purchase of a TT bike
- Century Ride
- The Cycling Cerebellums
- Next events

My Foot - After running around 7km with Plantar Fasciitis I have not done a lot of running instead spending a lot of time on the bike and in the pool. This is not a bad thing, I needed to get my ass back into the pool anyway. After some 9 weeks away from the pool I have managed to get my swim times down to around 1:51min – 1:55min per 100m or around 22m per 1.2KM. These times have been tested in both 20m pool near where I work and 50m pool at MSAC (Melbourne Sports Aquatic Centre) in South Melb. Back to the foot, I have found that cycle is great for those with Plantar issues as it’s a good way to stretch out the calf muscle, I seem to have less pain after cycling. In addition I found some other products to help with Plantar problems 1. Strassburg sock and 2. Arch Supports. In additional with trips to the Myotherapist who has been working on my back also has included some treatment on my calf’s including dry needling in my lower back & calf’s, along with stretching/self massaging. I’ve been keeping the running to once a week at the moment while I try and get on top of the Plantar issues. So no running events in Septemeber / October.

Tri Alliance – I joined these guys after checking out Tri Club’s in the Bayside area of Melbourne. I must say after doing a few training rides and runs along with team meeting it feels like the right choice – friendly, sportive, fun and great team morale. My main goal this year is to improve my open water swimming, hence the coaching. Thanks to Sarah who showed me how to mount/dismount the bike while leaving the shoes on the bike.

TT Bike – I got this baby cheap, a Fuji Aloha 2.0 ’09 TT bike. When I say cheap brand new at quarter of the full price. Might not be the top of line such as a Cervelo but the price was right and runs the same gear set as my Giant. I have taken it out for a little spin and needs a little more setup but I’m happy with it.

Specification

• Sizes 50cm, 52cm, 54cm, 56cm, 58cm, 60cm
• Color(s) White/Aqua Blue
• Main frame Fuji Altair 2 alloy custom butted and aero shaped, Integrated Head Tube, Double water bottle mounts
• Rear triangle Fuji Altair 2 alloy butted aero seat stays with shaped ride tuned chainstay, Fuji forged road dropout with replaceable derailleur hanger
• Fork FC-770 Fuji Bonded Aero Carbon w/1 1/8" Al Steerer
• Crankset FSA Gossamer MegaExo w/ Integrated Spindle, 34/50T Chainring
• Bottom bracket FSA MegaExo exterior bearing system
• Pedals Nil
• Front derailleur Shimano Tiagra, Braze-on
• Rear derailleur Shimano 105
• Shifters Shimano SL-BS77, 18-speed Thumb shifter
• Cassette Sunrace CSR94-9AQ, 11-25T 9-speed
• Chain KMC HG-73, 9-Speed
• Front hub Formula Alloy Road, 32H
• Rear hub Formula Alloy Cassette Road, 9-speed, 32H
• Spokes 14G Stainless Steel
• Rims Jalco DRX-3000 DS 30mm Double Wall Al, 700c clincher
• Tires Continental UltraSport, 700 x 23
• Tubes CST presta
• Brake set Tektro R-520 Dual Pivot w/Cartridge pads
• Brake levers Tektro RX4.1 Tri
• Headset Tange IS-24, 1 1/8" Integrated Road, with convex hollow alloy 25mm spacer
• Handlebar Profile Design T2 base
• Aero Bar Profile Design T2 Alloy Clip On
• Stem Fuji ProLite Forged Road, 1 1/8" threadless, +/-6 Degree
• Tape/grip Fuji custom cork wrap
• Saddle Fuji Custom Comfort TRI
• Seat post Fuji Superlite Carbon Micro Adjust,300mm
• Seat clamp Allen nut
• Other 7075 alloy water bottle bolts
• Weight, lb./kg. 21.41 / 9.73

 Century Ride – Yesterday saw me complete my first century ride. With a group ride with Tri Alliance from North Road Brighton to Two Bay’s Road Frankston and back with addition from home to North Road and return saw a day of first. First century ride and first time to Two Bays Rd. Few in our group had never done this route before. I have previously ridden up Olivers Hill but not up Humphries Road.

The Cycling Cerebellums – A good friend from Sydney Barbara and her Friend Elissa, plus friends will cycle from Penrith to Melbourne in 2012 to raise money for The Children's Hospital at Westmead, "Commercial Travellers Ward”. I will be joining this ride for a great cause as they come into Melbourne.

  

Next Events – Next weekend see me do my first duathlon which I have never done before and really looking forward to. Should be a good warm up for Tri season. Then 2 weeks later it’s ride around the bay – another century ride then in November Hanover down Eastlink freeway followed by the first of seven races! Yes it's Tri of the season! So busy times ahead.

Next week I’ll post race report for the Duathlon.

Tri Season in review/grade card

•  Swim - B ~ While my pool swimming is good my open water swimming has been poor. Part of the problem was how bad Port Phillip bay has been over summer. It been the worse I have seen for many years. Hence my open water swim training has suffered and it shows in my Tri’s. This is still without a doubt my weakest event, but I am already a better swimmer now than I was at the end of last season, so I am happy with that and I will work on to improve for next season. However this being said and done I loved the swim down at Mt Martha on Australia Day.

• Bike – A ~ I haven't missed a workout outside any weekend except for when it was really wet, then I did a spin class instead. It shows in the results I’m quick and strong. From time to time I realize I have backed off and not riding hard as I could. Bit more focus on this instead of checking out the views around while riding. Time for some Tri bars too.

• Run - B- ~ Like with the bike, I haven't missed a workout. That is really good and I am happy with that, considering where I was in September last year. At the end of Tri season I’m getting off the bike either not hurt or hurting and managing to put in runs without stopping or need fluids. It’s shaping up to be a great run season over winter. Already have a few races lined up.

• Social/Family/Balance - C ~ I think this is really important because the pull of family and friends often is in conflict with training. To my family and friends I’m sorry. Long days and training does take a toll on me but it’s really rewarding when I cross that line. I will take the time to smell the roses and spend more time with you over the winter months.

• Rest/Recovery - A- ~ I am a pretty good at taking days off as part of my schedule. A problem I have is that work often forces me to have a very non-restful day. It seems that I am on call 24/7 to work and family for this I do need to change to have a little more me time. Yes I know it’s selfish.

• Favorite Race - They are all fun but it would have to be St Kilda and Elwood (Elwood I have had a love hate relationship with. I have had good races and bad races there.

• Hated Race – Elwood and Sandringham, Elwood I was a coupld ov poor swims one with the water so bad you could not see past your hand. Sandringham, that bloody run from the beach to the transition area.

Someone has suggested Adventure Racing, starting to look into this. Might just give it a go.

Active Feet FunTri Race 6 St Kilda Pictures

Coming out of the Water - swim all done with

Bike completed run almost done.

Active Feet Tri Race 6 (St Kilda) Report

The final race of the season (Active Feet Tri's) was going to be huge and it was. I knew it was going big when I first saw the site. When you see some 39 bike racks you know there are going be a lot of people in the events. I heard that 900 plus people did the Active feet race this morning and another 1500 for the Gatorade Tri.

It had rained a little around 5am a quick heavy shower which had just made everything a little wet, but not too bad like Sandringham was a few weeks ago.

Found my bike spot and set my gear ready to race. Then the mad dash to the toilet before the queues got too big. I made a quick re-check of my gear and off to drop my bag off. One thing about St Kilda the compound so big and it takes some time to get around the whole site.

After dropping my bag off I headed down the beach, with a race start of 7:30am + 20mins for my group there was a bit of time to kill. The water felt cool but not cold, the more you went in the warmer it got.

The horn sounded and off we went. I let the pack go and waded my way in and started towards the back of the pack. This helps with my swim anxiety but the problem about starting at the back of the pack is you run over the top of everyone. I Got around the 2 buoys and headed towards the beach. Once I hit the beach the run to transition is about the same length as Sandringham without the hill of Jetty Rd, remember I did say the transition area was huge. Got to my bike wetsuit off, socks, shoes on, helmet and sunglasses on grabbed my bike and off out to the road. The swim showed the fact I didn’t do any swim practice during the week. Why? I had a head cold at the start of the week and work was crazy at the backend of the week. Ah well such is life.

Got to the mount line got on and road like hell towards Kerford Road. Around at the lights and back down towards transition then along Beaconsfield Parade to Point Ormond Avenue. At the turn off to Point Ormond Avenue some riders turned to early and had to come back to complete the course. One guy nearly took me out but all pushed on made the turn around then back up Beaconsfield Parade to transition area. I ran back in re-racked my bike off with the bikes shoes on with the runners grabbed my visor and off I ran.

The legs felt heavy, sore with a 3km plus 250m out of transition, I sucked it up and pushed on the run felt slow but looking at the data from my watch afterwards it was at 11km pace with a life to 12.5km at the end. What felt bad turned out to be good. Looking forward to a strong run session ahead.

Just want to say I think that Super Sprint does a great job. I have enjoyed 3 races of theirs this season and will look at doing more next season.

So what’s next – well the month Tri’s is 3/4 done. One more race – Xosize Race 5 at Brighton next Sunday. Again this race I love.

Here are the official times

Overall time 48.11
Overall Place 250

Swim 07:54
T1 2.58
Bike 19.44
T2 1:39
Run 15.57

Placing M40+ 29
Gender Place 194

Pictures to follow as soon as I have them and look out for the Tri season in review.

Xosize Race 4 and Active Feet Race 5 Pics

Here are the Pics


Xosize Race 4




On the run heading for the finish line



Active Feet Race 5

Coming out of the water at Elwood



Out on the Bike



Heading along the beach towards race finish

At the finish line

 





Active Feet Race 5 Report

After last week’s wet Tri this weekend’s weather was shaping up to be perfect. Saturday was nice day but bit windy. As I walked through the compound you could see the white caps on the waves along beach it’s been like that most of the week. I chatted with a bloke who had just been swim in the bay at Elwood he told me that the water was cleaner but still didn’t taste great.

As I went to bed last night the windy was blowing from the South East at 22km/h at the time I thought that the bay could be interesting Sunday morning.

As I got up around 5:15am to get ready for the race I checked the weather and the wind had dropped right way to nothing. I don’t sleep well the night before a race so with around 3-4 hrs of off/on again sleep I knew today would be either a long day. After checking the temp was a cool 9.8c. I had breakfast, had a shower, etc. Grabbed my stuff and headed off. When I got to the compound it was dark and a little chilly. I racked my bike setup my transition area then headed over to race marking. After I got marked with my race number I walked down to the beach to see what the bay was like at this point my feet felt frozen, basically the ground was wet and cooled. The bay looked dark but flat but as the sun had not come up it was hard to really see what the bay was like. I made my way again back into transition to ensure that my bike had not been knocked over like last week did a final check of my gear and then headed over to bag drop off and grabbed my wetsuit (full sleeve this week) after the feeling the cold in the swim. Heading down to the beach again thinking about doing a warm up swim I slipped into my wetsuit and talked to a guy who was also racing, as we spoke we noticed that tide was heading out. A few younger competitors wadded out some 50 meters into the bay and the water was just up to the top of their legs. Comments like walking on water and you can walk half of the swim were made. I managed to catch up with Kathleen who I meet at the last Tri @ Sandringham we both had goals and what we were hoping for in this Tri. My goal was Sub 55mins as this was a longer race than I had done before.

Race time came and the first wave went out again they could walk the first 50meters or so. Few more groups went and then it was my age group turn we all head off. I stayed at the back of the pack and decided to take it easy. As my face hit the water for the first time it was fresh, cold and woke me up, I thought to myself glad I have the full wetty on. My swim was much better than last weeks, I made it around the first can and then heading up to the second I kept on have to stop as I was running over the top of other people. Once I got some clear water I went for it. I made it around the second can only again to run over the top of other people again. I stopped had a look around only to see myself mid pack. I pressed on and made it back to shore (ok some 20 meters out) I walked/run the rest of the way to the sand a started to remove the wetsuit. Once I made it back to the beach and started the run into transition. Found my bike removed the rest of my wetsuit got on my socks and bike shoes put on my sunglasses and helmet grabbed my bike and headed out. As we all headed up to St Kilda I powered on and passed other competitors, made it to the turn and started to head back to transition area passing more people as I went, towards the end I backed off a bit as I had a 3km run left to do. Grabbed a drink, jumped off my bike run back into transition area re-racked my bike took off my helmet and bike shoes and out on my runners and I grabbed my running visor and headed out. I held a good place right through the 3km run and I felt strong. This means a good running season a head starting in April. I made it over the line and watch showed 49mins and 41seconds. My goal was sub 55min.
My love / hate relationship with Elwood and today was love. After collecting my bike and leaving the compound I put in another 38km ride to Patternson River and back. My personal trainer will say I need to find some new challenges. We do have a bit friendly talk going on over Run for Kids, we both are doing 5.2km in April.

Now with half of my month of Tri’s now done I have next weekend off from competing but as it’s a long weekend in Melbourne I will use my 3 day weekend to put some training in, so far the weather says Sunny and 25c for Saturday here is hoping it will be nice all weekend.

Here are the official times

Overall time 49:38.44
Overall Place 403

Swim 08:23
T1 1:58
Bike 20:44
T2 1:58
Run 16:58

Placing M40+ 29
Gender Place 194

Pictures to follow as soon as I have them

Wet day at the office. Xosize Race 4 Race Report

After a perfect day Saturday the cloud rolled in along with some showers late in the day. The weather forecast called for a Shower or two clearing for Sunday. All I will say is it started to rain, not heavy rain but the stuff that kind of makes you feel like yuk! From 4am Sunday morning it started to rain off then on.

When I arrived at the transition area it was wet and dark. I setup my stuff in transition lucky for me I took a garbage bag to over my bike and running shoes to ensure they didn’t get wet. Dropped off my bag at the clothing drop off and headed down to the beach. Mistake #1 – I wore my sleeveless wetsuit, with a +18min start the rain and a little gentle breeze it got cold. At approx 7:18am the horn sounded and off we went, it was the typical pack start – Koas, but it claimed down and we all got on with it.

If you know Sandringham at all there is a good 500m plus run from the beach to the transition area, the run up felt good but managed to get pretty puffed out by the time I hit the transition area. (Happened last year too) Luck for me My bike was right at the end of rack so no loosing where I left my bike, however when I got to my bike I found it knocked over and my helmet and sunglasses on the grass instead of the handle bars where I left them. As I was putting on my socks and bike shoes I had issues getting my left sock on as it ripped Mistake #2 - I made the call to ditch the left sock. The right sock and shoe was on and I just had about enough of this and wanted to get out on the road. As I headed out on the road it was wet and spray was not a lot of fun. After a while I ended up putting my sunglasses in my Trisuit’s pocket and kept on going Mistake #3. I made good ground and time on the bike but taking special care not to slip over on the turns or crash out.

When I got back into Transition again I put my bike back but the bike next to me was way over blocking my gear. I had to fix up that bike plus rack my own and get my shoes off and ditching on other sock (from my right foot). I grab my run visor and headed out. Passing people and feeling strong usually my legs feel like crap after I get off the bike but not this time, they felt great not heavy or sore. I only have one comment re the run leg. After the turn around and heading back to the finish line when we hit the Hampton Life Saving Club there was choice of paths to follow some people went the wrong way. There should have been a marshal there but there was not. Made it back to the finish line in what felt like a good time only to see that it wasn’t bad but not great.

According to the BOM it’s been the wettest Summer for some time.

Here are the times

Overall time 50.07.5
Overall Place 240

Swim 12:41.2
T1 2:32.9
Bike 20:25.1
T2 1:53.3
Run 12:35.0

Placing M40+ 27
Gender Place 165

First of the Month Tri’s completed. Next week is the other course that I have had a love / hate relationship with. Elwood. with the Active Feet Tri. The last 2 times I have raced there the water has been dirty and choppy. At this stage the forecast is saying a shower or two for Saturday so here is hoping that it’s dry race Sunday.

Pictures to follow as soon as I have them

Taking it to the next level

Recently (ok December) I felt everything was coming together I feel strong, positive, committed and I have direction.


Today as I write this I am pain free after runs or bike sessions. I love the pool and put in 4.8km min per week. Open Water ok I'm a little behind on that. Here in Melbourne the bay is dirty, very dirty. It rains and then the bay is dirty. It's not safe for swimming. Lot's of metro Tri's and Open Water Swims have either been cancelled or postponed. It will be interesting to see this weekend's tri if the swim is on or off.

With 4 Melbourne Metro Tri's left I have somehow signed up for all 4. Wish me luck I'm really looking forward to it.

After March I switch to running events. Might even do a Duathlon or two.

2010 in Review

Well with a few hours left of 2010 it’s time to reflect on the year gone.

So what did I achieve in 2010

- Turned 40 years old don’t feel 40
- Run a PB in 10km race – took 3 mins off
- Every Tri I have done I have improved my time. (Based on the same distance)
- Completed 2 Tri’s in February / March and went on to sign up for some more
- Broke in a new Personal Trainer (Alana)
- Spent way too much on sporting gear
- Injured myself and spent 12 weeks playing Rehab – Thanks to Ben at Recover Sports Med

So what is the plan for 2011

- Finish off the Xosize Tri 10/11 races (3 to go)
- Complete Races 5 & 6 Active Feet Tri’s
- Complete Mother’s Day Run, Run Melbourne, Go the Tan and Brazilian Butterfly Queen of the Lake
- Try and complete Defence Lake Attack (Tried the last 2 years might be 3rd time lucky.
- Build my running back up from 5km to 10km.
- Spent time with John Van Wisse to improve my Open Water Swimming
- Maybe an open water swim or two.


What else in 2011? Who knows but it’s only a few hours away.


Happy New Year everyone

Just Registered for Active Feet Tri Race's 5 and 6 in March 2011

Might be that the close of the year is close or I'm going mad in the funny season but I have just registered for 2 Tri's in March 2011 that will make it 3 Tri's leading up to the end of Tri Season.


These are the Active Feet Tri's Race 5 & 6 and then Xosize Race 5 week after Active Feet Race 6

Race Schedule for March 2011 reads

Active Feet Fun Tri Elwood (6th)
Active Feet Fun Tri St.Kilda (20th)
XOSIZE Tri Series 10/11 Race 5 Brighton (27th)

Good way to close out the season of Tri's before heading back into running or may be a Duathlon or two.

Xosize Race 2 & Active Feet Race 2 Pics

As promised


Xosize Race #2


Swim Done - very claim conditions



Out for a Sunday Ride with no traffic on Beach Road



Over the line - Race 2 completed

Active Feet Race #2

Heading for home

Active Feet Race 2 Race Report

Woke up a little before 5:00 this I could hearing the windy blowing I thought great not for a tri. After eating, showering, getting ready I check the latest weather and looked at the web cam off Patterson River the bit that worried/concerned me was the swim




The Bureau of Metrology Bay Report read

[---cut---]
Forecast for Sunday until midnight

Winds: West to northwesterly 20 to 30 knots easing to 15 to 20 knots and tending west to southwesterly later this morning then tending more southerly this afternoon. Wind further easing to 10 to 15 knots this evening and tending back westerly tonight. Seas: Up to 2 metres decreasing to 1 metre later this afternoon.
[---cut---]

Ok I can swim, but open water swimming I’m ok with open water swimming but not when it’s rough. When I arrived got my bike in the transition bag dropped off, etc. I put on the wet suit and made my way down to the beach for a practice swim which looking at the conditions was a good idea. A few of us headed out for a swim out to the first can and back in. After listening to the race briefing just before race start I thought that the wind had picked up and the bay seemed rougher looking at the weather info at St Kilda (3mins up the road from Elwood) the wind was gusting around 28km at 6am and 40km at 7am race start. Even the announce commented it look more like a surf beach that tri course. The pic below is from Patterson River taken during the morning it shows how bad the bay is.

Port Phillip Bay 12th Dec 2010

+5mins came along – race start time off we went, got to the first can without too much effort, and started heading up north towards the second can getting dunked and tossed around, made it around the second can and started to head towards the beach, but after being run over by another group and taking on some sea water I pulled aside of the swim course and got rescued by the guys at Elwood Life Saving Club. 3 of us all had decided to call the swim off. Looking at the list on the beach as they grabbed our race numbers there was approx 20 people who also had pulled out, but under the rules you are allowed to run over to the swim exit and join back into the race. So I heading into T1 grabbed the bike and headed out. The first thing I noticed was the wind we all were riding straight into it for the first 1.5km then a side wind right up to the turn around and back again with a side wind and bit of tail wind until the last 1.5km then we had a full tail until we hit T2. Put my bike back and changed by bike shoes for runners and head out for a run. Again into a head wind but I managed to keep a 10.5km pace until the tune around which I then picked up speed to 11.5km on the way back to the finish line.

So what’s the plan? Will time to speed some time with John Van Wisse before the next Tri next year.

The results
Race Time 40:35.44

Overall Place 313
Catagory Place 32
Gender Place 190

Swim 10:20
T1 01:48
Bike 15:06
T2 01:51
Run 11:31

As for comparing to last week, well you can’t last week no wind this week lots of it.

BTW: Pics for both this weeks and last weeks Tri to come

Just registered for Active Feet Fun Tri

Just registered for Active Feet Fun Tri this Sunday (12th Dec) - one last hurrah (event) before the end of year. Should be fun and give me something to compare last weekend too.