Race Report - St Kilda Gatorade Race 5

Last weekend saw both Ellie and I race in the last Gatorade race of the 13/14 season. Ellie signed up for the mini and I signed up for the Sprint. Last race of the season is always big, lots of people, party time and yes, a race.

Saturday morning I did our squad’s pre race program, ride, run and swim, followed by putting up the TA Taj. Around lunch time Ellie and I headed back down to St Kilda for her to register and for us both to collect our kits, I felt racey after the morning’s session. On the way back to the car we walked through transition found our racks then spent the rest of the day went spent having lunch and a movie.

Saturday Morning Prep

 

Sunday morning at 4:30am the alarm up off, I got up had breakfast, shower and shaved, changed and then headed off to pickup Ellie and her gear and then we headed off to St Kilda, race day! We parked close by got our gear out of the car then headed over to the TA Taj where we found our Head Coach needing coffee and a sleep. You can see why in the photo below.

Ollie in need of Cofee

Ellie and I arranged our Transition gear then headed in transition. After I racked and got my transition area sorted I headed over to help Ellie out. She had most of her stuff right, except I offered a suggestion of racking her bike by the seat instead of the handle bars. She took my advice and swapped the bike around.

We headed back to the tent to chill out before Ellie’s race. Ellie changed into her wetsuit and we walked down to race start. About 2 mins before her wave start I sent her for a warm up swim. As she lined up for her wave start Dave from Supersprint did he’s standard yet me know if there are any loved one’s in the wave. I said Go Grubby, (her nick name) and Dave said “Go Grubby? you can’t call her that!” which I replied with you don’t live with her.

Ellie and TA Girls at the Swim Start

 

Ellie’s swim looked good but seemed to have issues getting out of her wetsuit as she headed into transition. I raced across the park to the road to catch her as she passed on the bike. Sadly I had to head back to my own race briefing I waited for her on the run but I had to head back to the tent to change.

Ellie heading for T1

Few of us walked down to the swim start got in and did our warm up swims before lining up. The horn sounded and off we went, I felt strong through the whole swim and applied Anna’s my swim coach swim techniques to the swim, the water was flat and fast. I came out of the water ran up the beach into transition, I got my wetsuit off grabbed my sunglass and helmet, unracked my bike and headed out, as I headed out to the ride the bike jumped loose from my hand but I caught it and kept going. Over the mount line and off we went.

Me at the swim start

Flying on the bike

I felt racey and fast and I was, I pushed hard and felt good. I passed lots of athletes and team mates. As I came back my the venue I heard the TA cheer squad (aka the Ironman Crew) yelling out. I dismounted with a little bit of kaos with a few people dismounting. I re-racked my bike and headed out on the run. I didn’t feel great I need a bathroom badly, I passed Julia and Pam found the bathroom did what was needed and kept on running.

TA Cheer Squad

Me on the run home

 

My run is still crap since breaking my toe. I reached the turn around and headed back to the finish, I could feel something rubbing I thought it was the timing belt so I stopped moved it and started to run again. As I came close to the finishing line the TA cheer squad was at its best; I ran as fast as I could over the line. As I walked a back to the tent feeling sore and happy I saw Ellie who run up and tried to talk me out telling me she had win her event. I was happy for her but I foot was hurting and I wanted to get my shoes off. I sat down took my shoe off and found that the back of my shoe had rubber the back of my foot and caused it to bleed a little. I waited in line for a post race massage and Karn did his best on my lower body. As people finished we all chatted about our races swapping stories when Ollie pulled out a big eskie of beer. Party time, photos were taken beer was drunk and then the podiums started. TA picked up our standard haul of medals and awards. 

Karn doing his work

Ellie and I getting our Pic

 

Beers

End of Season Team Pic

Ellie and I

My time ? well 1hr 24m and 50sec not my fast sprint race but a good solid effort.

Elwood Race Report

With Geelong coming up soon and being my “A Race” I wanted to make sure that I sorted out my race plan. So I registered for Elwood Sprint which would be a full dress rehearsal for Geelong.

Race morning came and the weather was not too cold nor too hot great for racing. I showed up at the team Taj, got myself ready then headed into transition racked my bike and setup my transition area. I headed back to the tent dropped my bag off and then headed down to the beach to watch the Active Feet race.

The water looked somewhat flat and nice before too long it was time to put on the wettie and head down for my race start. I got my warm up swim in and then waited for my wave start the horn sounded and off we went. 500m of white water fun, for me the swim has got easier over the years. I pushed on through the course and run up the beach into transition.

I grabbed my helmet and bike and headed out for 2 laps on the course. It’s always nice having other TA support from both on the field and from the crowd. Before I knew it 2 laps had been done and I was coming back into transition.  I racked my bike put on my runners and headed out for a quick 5km run.


I finished in a time of 1hr 21m, not my best sprint time but still good. My race prep felt good which was the main key for this race.

Transition Setup Ready to go Coach



Out of the swim heading towards T1



Out of the swim heading towards T1

At the bike turn around near transition

At the bike turn around near transition

What I have been up too?

It’d been a while since I last blogged. So what have I been doing?  Well training hard for my first half marathon it’s now just less than 4 weeks to go until I do my first half marathon at Run Melbourne.

Also being so close to the end of financial year here in Australia work has kept me busy and trying to balance work, training, etc has been hard. In 3 weeks will see me re-focus direction when working commitments back down a little. With Noosa not that far away I need to ramp up my swimming and bike.

Swimming means I need to do at least 2 pool sessions per week, while I love the closeness of Fitness First at Bayside’s Pool it’s just a little small only 20m. By the time you real getting going you’re at the end of the lap and heading back the other way. This means more time and trips up to MSAC.

Bike I need to hit the hills more and build stretch in legs. I hear Noosa has one hell of a hill not bad but enough to make sure that I hit it right. I’ve also made some adjustments to my road bike to make it feel better. So far it seems good; the set matches my TT Bike setup. I also have a set of Tri Bars to put on the road bike which will get done in July.

Running I did test half marathon run and I completed that in 1hr 53mins at 5:40 – 6:00 min per KM, so my first half is looking good. A friend of has also offered to run as my personally pacer 1. To ensure that I finish my first half and 2. complete it in sub 2hrs. In addition I also completed a run program with Tony Benson and I have noticed changes in my running style, speed and strength.

Tri Alliance also completed it’s Time Trials for the new season and I was happy with the results. The ride was a little slower than I would have liked but the weather was wet and I didn’t want to become road kill with a crash. Swim was one of the quickest I have ever done and the run was sub 25mins for 5km.

Personal Training Alana and I have been working on my left glute, seems to be working well. Still need to sort out my QL on the left. Most of my left side seems to bad, my hearing, shoulder, glute, etc. I have been thinking about trying some different types of treatments, from Yoga to Osteo. Stay tuned to that one.

Next weekend see me off at Triathlon Coaching (Level  1). It’s two days of practical as well as class based learning I looking forward to this course. Triathlon’s has given a lot to me over the last few years and I’d like to give something back

Events come up

Confirmed events

Run Melbourne
Sandy Half
Melbourne Marathon
Noosa Tri

Unconfirmed events

Salomon Trial Run
Duathlon
Kinglake Ride

Time  next time which will be my race report from Run Melbourne

Belated St Kilda (Race 7) Report

Sorry for the delay guys, but it’s been a busy time for me.

Race 7 saw the last Tri race for the season and me being able to say I’ve completed my first full Sprint Tri Season and full Tri Race season with Tri Alliance.

The morning was a little cool and winter is on the way the water was cold you could feel the chill in the water. The horn sounded and off we went, 750m swim the water was flat and somewhat clear. The swim felt fast, but the body was starting to hurt it had been a long race and training season. I refection I shouldn’t have done this race. I came out of the water run into transitions grab my TT bike and headed out. The ride felt good and fast  I’m getting to like my TT bike more and more. Quick ride towards Port Melbourne turned around and headed down toward Ormond Point, quick turn around and back towards St Kilda and the 2^nd loop. And again the 2^nd loop was the same as the first. When I got back to St Kilda – dismount in style and heading in for T2. Dropped the bike off, on with the runners and out for the run. The legs were tired and felt heavy but managed to keep good race, I felt that I kept good pace and headed for home. I raced over the line, body sore, but the race and season was done!

Race 7 completed in 1 Hr 25m 57s.

Time for some R & R and done some different stuff.

Heading out of T1 for the bike

Out on the bike

Race done at the finish line

Belated Portarlington (Race 6) Report and Ironman Melbourne

With the week being short and I had to work on the Monday being a public holiday in Melbourne I took my day in Lieu on Friday and headed down to Portarlington in afternoon. Tri Alliance had arranged housing for both the Friday and Saturday nights with some 50 old TA people and families  all down from Melbourne for the weekend. The house I was had 8 blokes and one token woman. The house was newish but the beds were average to be honest the floor would have been softer. Most of us who showed up Friday went the pub for dinner. All I will say The Grand is not that Grand.

Saturday morning saw us all meet at the Portarlington Pier for a light training session. This was a light ride, run, swim oh and wait mount practice. When you exit transition there is a hill as you take off on the bike and return back in from the ride. Greg had us practicing mounts and dismounts up the hill. It took me 4 goes before I got my head around it. Injury was my big toe which scored the tar on one of the practice mount.

Before we went for a swim we helped Supersprint setup the transition area from the photo you can see that it does not take very long for the TA Army to get anything done. The swim was fantastic clear warm water, quick swim out to the end of the pier and back in.

TA Army @ Work in Portarlington

After training it was back to the house for some R&R while watching the F1 on the TV. Most of us headed back to The Grand for dinner, and the service was not the greatest.

Race Day – I was the 2^nd up quick breakfast and shower before whole house went nuts, I took the time to pack my stuff up, it’s amazing how much crap you take away for a weekend. 2 Tyres, 4 tubes, warm clothing, training clothing, race clothing, the list goes on and on. When I got to the transition area my bike had some bit noise coming from the chain. I went over to the CBD Cycles Tent and guys gave it a quick tune up and ready for the race.

Time to put the bike into transition and get my gear ready, then back to the tent. I spent 5mins talking with Dana from PCSC about the plan for the day and how I felt about the race. What the goal was, etc. Before too long it was time to get ready for the race. On with the wet suit and head down to the pier for a warm up swim then get ready for the race.

Race Day Morning

 A few of the TA crew were in swimming waiting for our wave starts we wished each other good luck and away we went. The Swim was great, only two issues 1. Sun was in my eyes once we turned past the pier and 2. we merged into the long course guys doing their swim. I got back to transition feeling good found my bike looked around and noticed heaps of bikes which meant I had a great swim. Out of transition with my bike jumped on and up the hill. Thank god for those practices that Greg made us do. The bike was uneventful ride small hill or two to test the rider when I came back into town it was time to get my head around the dismount – down the hill stopping and not coming off in a big way.  Guess what I did it perfectly without coming off. Cheers from the other TA people bike into the transition dropped the bike off on with the shoes and off for a little 8km run. First the stairs and then 2 minor hills and out to the turn around. I found the run the hardest, it was a trail not a concrete path  my left side was killing me from the hard bed. Time to suck it up and push through it. Lots of TA people out on the course both watch and competing.  On the way back when was about 2 kms from the finish  I started to push came down the hill turning towards the finish line and done.

Sub 2 hours! I just completed the longest tri ever and I did it in under 2 hours. Official time 1hr 56m 53s

 Happy as!  Post race I spent some time with guys from Lakeside for post race massage. Need too loose up the left side. After this i spent time with the rest of TA crew cheering everyone home.

 

Just before the start

Out from the Swim

Coming down the hill - ride over

Heading towards the finish line

Ironman Melbourne 2012

Was on total high from this weekend. The following weekend was Ironman Aid station duties. Not sure what to make of it, but my friend Ellie and I offered to crew one of the TA aid stations at the Mentone Life Saving Club. Ellie and I went to the expo on Saturday and checked it out, the expo was not great but ok. We bumped into Jay & Marina two TA guys who were completing Ironman Melbourne the following day, we wished them luck.

On the Sunday we were asked to arrive a little earlier to setup as the course was rated as fast. We had to lug all the items supplied from truck some 500m to the Aid station location. We setup all the tables, opened the water bottles, coke & gatorade , gels, and backup table. Once we had a table setup we it was time to take a break have some food, go to the bathroom, etc as the Pros were due approx 1:30pm. We could see the chopper off in the distance and the officials came through saying the leaders will be here soon.  The pros came through they didn’t  look out of breath they came straight through and kept going. We had a spotter approx 100m ahead of the Aid station and he would yell out when a TA person came through. First through was Ollie he had told me that the 22km mark was his mental block. Well we cheered Ollie and every TA member through and they loved every minute of it. The age groups kept one coming and we handed out what we had and they kept going, lots of thanks some stopped and chatted a little, it was unreal. After we finished our shift Ellie and I headed up to Elwood to say hi to the other TA tent/Aid station, one the way through we saw a few TA people close to 2^nd TA Aid station. Once we arrived at Martin St and made to the Aid station we gave the TA guys the heaps up and again we cheered them through.

Mentone Aid Station

Elwood Aid Station

From Facebook entries  we saw a lot of TA crew were meeting at the Great Provider  approx 1km away from the finish line. Ellie and I went there and joined the crew and we cheered everyone who passed on the way to finish line. We heard that the Great Provider were fined for noise pollution which is not surprising with the noise we made from whistles and cow bells and general cheering.  Ollie came along with basically hug and thanked everyone TA person for their support, it made me so very proud that he could complete the race and also finish 3^rd age grouper and secured his spot at Kona. Ellie and I wanted to go up the finish line we had been running past it for the last few weeks to  see what this show is about. It was unreal noise, lights, music and people who had poured their heart and soul in completing their very own Ironman.  Ellie has run marathons so she knows what it takes, but to also add a 3.8km swim and 180km bike to mix that is a lot of work.

 

Ollie finishing Ironman Melbourne 2012

Almost at the finish line

The Finish Line

1km from the Finish @ The Great Provider

Ollie @ the Great Provider

Next weekend is my 7 Sprint Tri it’s been a long season and I’m looking forward for a bit of break before heading into Run and Duathlon season.

Look out for the Race Report and my end of Tri Season Report Card

Gatorade Tri Series Race 4 - Melbourne Tri (Sandringham) Race Report

Well another Tri done and dusted. I made call to do the Sprint and not the full Olympic Distance today. The weekend has been huge, it started with TA Taj being setup on Friday. Saturday we did a light training session and I had to come back to collect my race kit as I had to use a different one as I was not doing the OD. After collecting my kit I did a walk through Transition looking for my rack space. When I could not find it I spoke with Supersprint who told me to use the late entries rack.

Friday Setup

This morning after showing up at the Sandringham  and found that I left my swim goggles in the car, trip back to the car (oh well note to self pack Tri bag the night before not the morning of)

As I didn’t need to get an early start in racking the bike in transition I left the bike in front he team tent and headed down to watch the Active Feet TA Crew take off after watching them start and come out of the swim exit I headed back grab the bike and transition bag and headed into transition and get ready. On the way back up and bumped into Swanny (I guy I work with) we wished each other luck.

After setting the bike up and making my way back to the team tent it was time to wettie up and head down for a practice swim. Darren (one of the coaches) and I head down warm up swim, on the way down we saw a few of the TA crewing doing the OD.

On the way down we saw Sarah who took the following pic.

Heading off for a warm up swim

Daz and I jumped in the water and it was clear and warm. Before you know it was race time. Again we watched a few of the TA Crew in the previous waves take off. Before I knew it was my time, me and some 50 of my newest best friends. Horn sounded and way we went, lots of people everywhere. I didn’t push but tried to find some clear water and work my way towards the turn CAN, as I got near the CAN I found that the bay was starting to get more of a swell, mainly as the North wind started to pickup turn was ok and headed for the 2^nd CAN again no issues I did notice I came up on the back of previous waves turned and headed for the beach was being pushed a little with the swell but again ok. Got to the beach and kicked hard and then the 800m run to transition, that’s one thing I hate about Sandringham is the 800m run with a 30m rise of it.  

Got to Transition ripped the wettie off, sunnies and helmet on grabbed the bike and headed out.

On the road I noticed the North wind would make it slow going. Got to the first turn around and headed south. Marg (Another TA team mate) and I traded places on the bike course until the 2^nd turn and Marg took off. Need to get some practice in head winds. As I got close to transition I took my feet out of the shoes and dismounted like a pro. Ran in with cheers from the support TA Crew who did a great job today, dropped the bike back on with socks and shoes and out for the run, back into head winds but home would be a tail wind.

On the bike

The run was hard at first, sore quad area on the right just above the knee but I pushed on into the wind, 1km became 2km then the turn around and time to head for home. Ollie (Head coach) passed me on the way back home I made it to Sandy footy ground and TA crew cheering and over the line.

Out for a run

TA Team Crew Support

1hr 31m 35s – no bad. Looking at the rankings my swam was 6^th fastest, got be happy with that – must be all the swim training I’m doing.

Then a little time out at the Team tent before the presentations.

TA Team @ the Presentions

Next weekend is off to Geelong to be a part of the support crew and then the following week we are back at Elwood.

Gatorade Triathlon Series Race 1 Report

This saw the first race of the Gatorade / Active Feet Triathlon Series. Yesterday saw our normal Saturday morning session at Elwood moved to St Kilda (home of race 1). The coaches run us through the course, a light bike/run/swim session followed by setup of Tri-Alliance tents and area. Our team tent was right on the finish line which meant heaps of cheering over the line come race day. The session was a little wet, but warm. I felt ready, oh btw: I had stepped up from Active Feet to full Gatorade Series. Around lunchtime I headed back to St Kilda to pickup my Series race kit and bumped into all the TA team mates from the mornings session. Did a quick walk through and headed home for a bit of R&R. I did have to head back to MSAC for a swim session later that day. Coach Ryan said he wouldn’t be pushing us too hard.


During morning session and rest of the day there was light rain. Approx 12 mm over night at 5am this morning (Sunday) Super Sprint call off the swim and replaced it with a run. I arrived at the transition area got myself numbered, dropped into the TA tent to say hi then kept going and put my bike into the transition area and setup my bike, etc. Felt a little strange with leaving the shoes on and not thinking about the wetsuit, etc, then back over to the TA tent drop the bag off and start catching up with team mates. Few of us went off to see the Active Feet start approx 20 odd of TA team mates were in this event and we supported all of them. After the last wave we went and watched the Active Feet Transition and then head back to the TA tent.

Cheering on the Active Feet TA Teams mates

With my wave time starting around 8:40am I had a long wait. I kept warm until approx 8:20am then started to warm up, short runs, stretching then at headed down to the start. Few of the TA team mates all kept together and started together with our wave group starts. The run the plan was not to go out hard for run 1 but do approx 80% the run felt good and strong, coaches and teams cheered me on as I came into T1 and dropped the shoes off, on with the helmet grabbed the bike and head out. Mistake time – mounted before the line, only about ½ meter before the line.

As we headed up towards Port Melbourne I slipped into my bike shoes and started to pedal then hit the head wind and felt so slow until we got to the turn around and then speed all the way down to Ormond point then back toward transition hearing the cow bell from TA members past by transition area and then the second lap. The head only really came in along just past transition area, basically lap 2 was just a repeat of lap 1. As I came along by the St Kilda sea baths I started to slip out of the bike shoes and did the professional dismount before the line with some of the coaches supporting us into T2 . Racked the bike, off with the helmet on with the socks and shoes grabbed my visor and run out of transition my legs felt heavy but ok as I head out on the run course Stan on the coaches was hand out water and cheered me on. The run was un-eventful but not fast. Out on the run course lots of TA people all gave thumbs up and taps on the back for support. As I came back up towards St Kilda baths I pushed hard for the finish came back into Transition and up to the finishing line with heaps of TA support! My time 1hr 21m 12s

I walked off the run got some fluids into me and went back to the TA team tent stretched and cool down and cheered more team mates over the line. TA do a really good job of supporting the team, heaps of support on the course and they had a BBQ going so I grabbed some food and chatted with other team mates and coaches.

After grabbed my bike and returning to the team tent we all went and watched the awards, where one of the coaches (Sarah) finished 1st.

How do I rate the race – great got a time to beat now! I did miss the swim and I’m in a great team!



More photos of the event soon.