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.
Sunday, October 23, 2011
Monday, October 17, 2011
Ride around the Bay Event Report
Yesterday morning saw me take part in my 2nd Ride around the Bay event. Last year I completed the 50km event this year I step up to the 100km event. Conditions were not 100% ideal, but we all saw lots of Wind, some rain with touches of Sun. Some trying conditions, or as I looked at it character building qualities.
Saturday I spent the afternoon servicing my bike during the clean/service a cool change came through and the wind turned westerly around 40km/h winds. I didn’t think much of it at the time, but the wind did not claim down.
Sunday morning I got up had breakfast, got my gear all shorted, checked the weather and it was still blowing around 30-40km/h from the west. – Side winds for all the way there and back – ok I can deal with this. I packed the car and head off to the Albert Park, parked the car rode up to the start line (approx 3km ride) made my way down to the 30-35km group and waited for call up to the start line. We were all told this was a riding event not a race. At 8:05am off we went, it was a little slow going down city road until we got to Port Melbourne, 3 red lights in 3km’s, but once we got to Port Melbourne the group of the leaders I was within started to rev up the speed, averaging 35 – 40km/h. We basically fly down to Frankston being mindful of cross winds in open areas like between Mentone Hotel to Peter Sculin Reserve and again at Patternson River, where the wind wiped straight in from the bay unprotected by buildings or Tea trees.
At Frankston I took a break before heading back, noticing that the wind was more North West than West and felt a little stronger, oh well time to head back. The trip back certainly was not going to be as fast as going down. It was a hard push, between the wind and all the riders on the road. As we came back up through Brighton you could see a band of showers over the bay and just at Brighton Baths it came down in buckets. Myself and 3 other guys pulled up on the foot path under a tree and waited for the band to pass. As it was blowing hard the band of rain past within 5mins. We head off back to the finish line, but again along from Elwood through to Port Melbourne it was open and exposed so windy as, certainly everyone felt the conditions. I was only averaging around 25km/h come back When we turned off Beach rd and started to build speed again back up to 30-35km/h right into the finish line. My Garmin time for 100km – 3hr 48m. Not bad considering that I had previous done 100km in 3hr 30mins with no wind.
I felt spent, sore, my left quad was screaming. With a short walk into the park area, more fluids and some stretching I felt better. Went and got some lunch sat down for while listening to the crowds, the stories, the announcements etc while having lunch. I then collected all my stuff and rode back to the car. Once I got home I enjoyed a long hot shower and it never felt so good.
Next event ? well the Hanover in 13th November this is a 75km event down Eastlink and its timed event. Will interesting to see what times I get there.
Saturday I spent the afternoon servicing my bike during the clean/service a cool change came through and the wind turned westerly around 40km/h winds. I didn’t think much of it at the time, but the wind did not claim down.
Sunday morning I got up had breakfast, got my gear all shorted, checked the weather and it was still blowing around 30-40km/h from the west. – Side winds for all the way there and back – ok I can deal with this. I packed the car and head off to the Albert Park, parked the car rode up to the start line (approx 3km ride) made my way down to the 30-35km group and waited for call up to the start line. We were all told this was a riding event not a race. At 8:05am off we went, it was a little slow going down city road until we got to Port Melbourne, 3 red lights in 3km’s, but once we got to Port Melbourne the group of the leaders I was within started to rev up the speed, averaging 35 – 40km/h. We basically fly down to Frankston being mindful of cross winds in open areas like between Mentone Hotel to Peter Sculin Reserve and again at Patternson River, where the wind wiped straight in from the bay unprotected by buildings or Tea trees.
At Frankston I took a break before heading back, noticing that the wind was more North West than West and felt a little stronger, oh well time to head back. The trip back certainly was not going to be as fast as going down. It was a hard push, between the wind and all the riders on the road. As we came back up through Brighton you could see a band of showers over the bay and just at Brighton Baths it came down in buckets. Myself and 3 other guys pulled up on the foot path under a tree and waited for the band to pass. As it was blowing hard the band of rain past within 5mins. We head off back to the finish line, but again along from Elwood through to Port Melbourne it was open and exposed so windy as, certainly everyone felt the conditions. I was only averaging around 25km/h come back When we turned off Beach rd and started to build speed again back up to 30-35km/h right into the finish line. My Garmin time for 100km – 3hr 48m. Not bad considering that I had previous done 100km in 3hr 30mins with no wind.
I felt spent, sore, my left quad was screaming. With a short walk into the park area, more fluids and some stretching I felt better. Went and got some lunch sat down for while listening to the crowds, the stories, the announcements etc while having lunch. I then collected all my stuff and rode back to the car. Once I got home I enjoyed a long hot shower and it never felt so good.
Next event ? well the Hanover in 13th November this is a 75km event down Eastlink and its timed event. Will interesting to see what times I get there.
Sunday, October 2, 2011
Duathlon Race 5 – Richmond Race Report
This morning saw me complete my first Duathlon along with first as a Tri Alliance team member and loved every minute.
It was a little cool in the wind but nice in the Sun, I got there early spoke with coach Sarah while getting the team tent up before heading over to registration and collect my race pack then proceeded to place stickers on the bike and helmet along with putting the timing chip around my ankle. I then proceed to rack my bike and setup my transition area. Shoes on bike – another first for me, bike on the rack seat first another first.
Caught up with Sheridan and Lidia who also where setting up their transition areas. We worked out Run Entries / Exit’s, Bike Entry and Exit then we headed back to the team tent to drop off our bags and talk about how to use our Garmins in Mutli-Sport Mode. We made a call to do a quick warm up a little run up along the course along with approx 10 other team mates until coach Sarah came along to told us to be aware that we would need to do another warm up closer to the race. We head back to hear the race briefing and take a team photo.
We then all headed down to the start line first off was the sprint group and approx 5mins later the Dash group (us). The horn sounded and we all took off, during the run we saw more Tri Alliance guys out on their long run. Thumbs up and cheers from everyone at the run turn around I was holding a very nice sub 5min pace back up to the cross country bit heading back to transition, holding a good pace but happy with the race so far. I hit transition area swapped the Garmin to Transition mode, off with the shoes, socks and run visor, on with the helmet and grabbed the bike out to the road over the Mount line couple of hops and jump and on the bike and away we go, Garmin to bike mode and slipped the feet into the bike shoes, another first! I powered up the hill to the turn around and back again. Powering fast and hard with a 29.9km average speed. I had to complete two laps as I came back to transition area for the 2nd time I had one foot out but didn’t get the other foot out until the very last min due to a turn into the dismount line so I didn’t get to swing the leg over correctly. Oh well there is next time. I run back into transition, Garmin to Transition mode racked the bike off with the helmet back on with socks, shoes and visor out and for the final run and changed the Garmin to run, back down the cross country trail from the first run down to the turn around and back. High fiving all the team on the trail run. Got back to finish with the team including coach Emma cheering the team over the line. My time 33m 38s as per my Garmin.
The team cheered the rest of the team over the line for both races. The Team collected 5 medals for the day.
We are looking good for Tri Season and it was a day of firsts for me, and my Plantar Fasciitis did not play up during race in any way which I am happy about but slowly, slowly no really long runs yet.
It was a little cool in the wind but nice in the Sun, I got there early spoke with coach Sarah while getting the team tent up before heading over to registration and collect my race pack then proceeded to place stickers on the bike and helmet along with putting the timing chip around my ankle. I then proceed to rack my bike and setup my transition area. Shoes on bike – another first for me, bike on the rack seat first another first.
Caught up with Sheridan and Lidia who also where setting up their transition areas. We worked out Run Entries / Exit’s, Bike Entry and Exit then we headed back to the team tent to drop off our bags and talk about how to use our Garmins in Mutli-Sport Mode. We made a call to do a quick warm up a little run up along the course along with approx 10 other team mates until coach Sarah came along to told us to be aware that we would need to do another warm up closer to the race. We head back to hear the race briefing and take a team photo.
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| Team Pic |
We then all headed down to the start line first off was the sprint group and approx 5mins later the Dash group (us). The horn sounded and we all took off, during the run we saw more Tri Alliance guys out on their long run. Thumbs up and cheers from everyone at the run turn around I was holding a very nice sub 5min pace back up to the cross country bit heading back to transition, holding a good pace but happy with the race so far. I hit transition area swapped the Garmin to Transition mode, off with the shoes, socks and run visor, on with the helmet and grabbed the bike out to the road over the Mount line couple of hops and jump and on the bike and away we go, Garmin to bike mode and slipped the feet into the bike shoes, another first! I powered up the hill to the turn around and back again. Powering fast and hard with a 29.9km average speed. I had to complete two laps as I came back to transition area for the 2nd time I had one foot out but didn’t get the other foot out until the very last min due to a turn into the dismount line so I didn’t get to swing the leg over correctly. Oh well there is next time. I run back into transition, Garmin to Transition mode racked the bike off with the helmet back on with socks, shoes and visor out and for the final run and changed the Garmin to run, back down the cross country trail from the first run down to the turn around and back. High fiving all the team on the trail run. Got back to finish with the team including coach Emma cheering the team over the line. My time 33m 38s as per my Garmin.
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| Me on the bike |
The team cheered the rest of the team over the line for both races. The Team collected 5 medals for the day.
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| Team Winners |
We are looking good for Tri Season and it was a day of firsts for me, and my Plantar Fasciitis did not play up during race in any way which I am happy about but slowly, slowly no really long runs yet.
Sunday, September 25, 2011
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
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.
- 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
- 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.
Thursday, August 25, 2011
Villa and Hut Sandy Half Point Race Report
Last Sunday morning as I got up it was cold but not there was no wind prefect for 10km run. I had breakfast and shower then started to think about what to wear. Long run top and running shorts was the go. Got my Spibelt with my race number on it and made my way down to event start at Green point. This is the second time I have raced this event and this year is a new course from Green point south towards Sandringham then back to Dendy St and back to Green point where the finish was.
So per normal I started way to fast but felt good, just past the start I saw some good friends Sue and Andrew from Couple on the Run. After passing the first water station I started to feel pain in my right foot near my heal. I knew it was Plantar Fasciitis and I knew the rest of the race would be painful. I pushed on putting up with the pain I felt it more on the up hills and less on the downsides. I made it to the turn around and started to head back towards Brighton. After passing Hampton st I changed the way I ran to see if that would help with the pain but instead felt something tear. After spending time with google it seems that it’s not too bad but I do need to take it easy this week and spend time stretching, stretching and more stretching.
I managed to see Sue and Andrew on the way back towards Brighton then pushed up hill to Dendy St around the 2nd turn around point then back towards to finish. Over the line without too much pain, but after stopping for a few mins I could feel the muscles contracting which caused some discomfort when walking. Here are the official times
Time 54m 54s
Overall Place 533
Category Place 74
Here are some photo's from the event.
My next event is Brooks Duathlon in October.
Time 54m 54s
Overall Place 533
Category Place 74
Here are some photo's from the event.
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| On the way towards Red Buff in pain but having fun |
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| On the way back towards Brighton |
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| At the finishing line |
My next event is Brooks Duathlon in October.
Sunday, July 17, 2011
Run Melbourne 2011 Race Report
This is the 3rd year I have raced at Run Melbourne, the first time was a 5km in 2009 and then 10km in both 2010 and 2011.
It’s always been held in either June or July and that’s Winter time here in Australia. This year the wind was not blowing like it was last year, but you still could feel the chill in the air.
After a warm up and a stretching I lined up in the front of 50 – 55min area only to find everyone was lifting the tape and moving forward. With the event being so big I guess everyone wants to get it completed. So I joined them and lifted the tape and moving into the 45min to 50m group.
When I looked back away from the start line I saw just how many people where in the 10km event.
Here is a pic which shows you the people in the event.
Horn sounded and off we all went. As my training leading up to Run Melbourne was not great, a cold and then a back injury, etc. The plan was to finish and better last year’s time. Using my Garmin I could see my pace and keep on track. I felt strong and keep up with the 50min pace guides for the first 3 and half km’s but as we headed up towards Anderson Hill I started to slow down (note to self more hill work is needed) coming down Anderson hill I picked up speed again and by the half way mark was keep a good pace. After crossing the Yarra river and heading down to the Swan st bridge I start to cough and felt like I wanted to be sick. I slowed down a bit and kept on going as we passed Rod Laver Stadium but after cross the train line I pushed hard again but by the time we got up to Flinders St I felt sick again. Slowed down but pushed on to the finish.
I completed the 10kms in 55m 27s which is come 58 seconds quicker than last year. However time to put the head down and get on with 1. Ensuring my back is better and 2. get some training done – hills!!!
If there are any photos I will put them online.
Monday, June 20, 2011
Belated Ms Walk 2011 Race Report
Being the 2nd time that I have done the Ms Walk to support 2 friends with Ms. First is Lorrie who is a wife of my very good Friend Ian, and second Mark who died a few years ago who also had MS. Both are/were good friends and it sad for both of them to have MS but they both live/lived life to the fullest.
The morning was cold with a strong north wind but the sun was out. Which if you were out of the wind it was not too bad. After doing a warm up I lined up at the start line ready for my 10km, event two laps of Albert Park. The horn sounded and off we went, at the start I thought I was a little over dressed for the event but as I worked my way around the course the wind cooled me down quickly. The first 3km’s or so my nose was all blocked up but as I got running it cleared up. I suggest it was related to the cold weather followed by me getting warm as I run. As we all came around by the start / finish line it was time to suck it up and carry on for another lap a few had enough.
The course was not too bad dry and no really bad water or mud hazards anywhere. I came around for the second time crossed in the line. I was happy that I did not stop and addition didn’t need to use the water stations at all. My watch recorded a time of 54m 20s, but the official time was 54m 18s. As this was the warm up for Run Melbourne then the Sandy Half Point I was very happy with my efforts. Now it’s time to put some hard work in place and get ready for Run Melbourne.
Watch out for my mid-year report card
The morning was cold with a strong north wind but the sun was out. Which if you were out of the wind it was not too bad. After doing a warm up I lined up at the start line ready for my 10km, event two laps of Albert Park. The horn sounded and off we went, at the start I thought I was a little over dressed for the event but as I worked my way around the course the wind cooled me down quickly. The first 3km’s or so my nose was all blocked up but as I got running it cleared up. I suggest it was related to the cold weather followed by me getting warm as I run. As we all came around by the start / finish line it was time to suck it up and carry on for another lap a few had enough.
The course was not too bad dry and no really bad water or mud hazards anywhere. I came around for the second time crossed in the line. I was happy that I did not stop and addition didn’t need to use the water stations at all. My watch recorded a time of 54m 20s, but the official time was 54m 18s. As this was the warm up for Run Melbourne then the Sandy Half Point I was very happy with my efforts. Now it’s time to put some hard work in place and get ready for Run Melbourne.
Watch out for my mid-year report card
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