Geelong 70.3 race report

Yeh I know, it's late - but hey, better late than never!

Geelong 70.3

Coming into this race, a few of us have been putting in the miles for the journey of Pt Macq in mind ….. So no real taper for this one!

Matty had indicated that there was going to be NO real speed for this race as this was a prep for IM OZ

Going into the swim, I was reasonably comfortable.

Training had been going along well and I was ready to have a good swim.

So hear we go.

As the pro’s continually drifted forward 50+ meters from the start, the gun went off. Us age groupers had to then wait another 5 minutes before they let us go.

SWIM

Into the swim we went all 1100 athletes heading to the first buoy at 500m.

I think my good mate Komo punched me smack fair in the jaw after about 10 stokes or so ….. So my thoughts were correct, this is going to be nasty!

And yep, it was. As we hit the first turn, BANG …. We are heading east and straight into the sun, can’t see a thing …. But I wasn’t on my own, 1100 others were having the same issue.

Throughout the swim, I was kicked in the throat once, kicked in the “Back tyres’ twice, punched more times that I could keep count of and had my goggles ripped of once … so out of the water in 35 + minutes

T2 was OK … no real story … all went OK ….. Although I could have got my wetsuit off a bit quicker!

BIKE

Off for a 90k roll and for the first 5 minutes that’s all it was. The traffic of bikes throughout the parklands was crazy. Once I hit the HWY, I was able to find a rhythm and off I went. Control was my motto for the day and this is what I did.

I got my HR down into E2B+ and that’s were it stayed ….. Other that climbing the hills!

All was going well and even keeping to this HR I was set to ride a 2:36 – 2:38ish which is what I was looking for at that effort.

UNTIL – A fat doughnut eating official pinged me for drafting … and what made things even worse was that when he pinged me, he told me that I was drafting some 3ks back from where we were at the time and this was after I had climbed the hill and was all alone … WTF!

Off to the penalty box I go …. Waiting, waiting!!!!

Lucky it was the last lap and after the 5 minute penalty, I was off for a short ride back into transition.

Ride time of 2:44 with a 5 minute penalty

RUN

Control was still the call …. Stay in control and don’t let a fat doughnut eating bum spoil my day.

So off I went and from the word go, I felt comfortable. HR was into the 150’sand I was feeling nice.

Lap 1 came and went and I was happy as I was feeling fine ….. no real pain, my back was in good knick and I had forgotten about Mr Doughnut King

Lap 2 was good as I was slowly picking off a few people and still feeling fine. I was sticking to my plan of “NOT” looking around for others and keeping a lid on things. Lap 3 was nice and controlled. HR stayed the same for the entire run and legs were good……… easy to say now I know, however I did feel I could have kept going!

Run time of 1:43

Over all in the lead up to Pt Macq, I was a happy camper

"When it rains they sleep"

Today was the end of week one of an endurance phase which has seen lots of K's riding & running.
Today, Pistol Pete & I rode out on our journey towards to cold & wet town of Ballarat - and we weren't disappointed - Yep, it rained all the way there and half the way back!
As we had plenty of time to talk & think about what we were doing, my thoughts went along the lines of - YES, we are the only ones out here....... conclusion, "When it rains they sleep"
I must say that riding with Pistol is fantastic as his passion and reason for doing what we do is first class...... and he can ride!!!!!....... he has an engine and it's about to be unleashed!!!!
When I woke this morning I could hear the rain smashing down on the roof, for a brief moment I thought to myself now nice that was until I remembered that I was to be riding in it only an hour later.
Back to reason for this blog ..... I can only hope that the conditions at both Geelong & Pt Mac are like today as a fair amount of my competitors would have rolled over and said "Not today".
I know that the hard core group at ETPA would have jumped out of bed like they do every morning with one thing in mind. Train & train hard ..... the results will then look after themselves.
I have a mirror image of training this week so the legs may be looking for a well earned massage by the end of the week in preparation for the Geelong Half Ironman. From there it's off to Pt Mac and after last year when it gave me a good slapping, this and many more "endurance phase" training sets will give me the tools I need to give it one back ..... as I will be taking a secret weapon with me ... it's called HTFU.
Off to get me another mug of liquid gold
Caff

"There is no tomorrow"

With only 34 days until the Geelong 70.3 and 84 days until Ironman OZ there are now no excuses as to the effort that is to be put in to my training.
What you miss today can't be replaced tomorrow - easy - don't miss a beat for 85 days as this is when the results come. After a mug of my favorite liquid today (Coffee) with a fella who is as hardcore and disciplined as they come mentioned to me that 'I ain't seen nothing yet' in terms of the hurt & pain as the month of Feb is going to bring to me got me thinking - use these days as if there is no tomorrow. Train like you have never trained before, be as disciplined in terms of technique as I can, stay right on the money in terms of my zones (they are there for a reason), stay focused on the job at hand and allow no distractions (when & where possible) - This will equal the result that I'm after - NO QUESTIONS ~! As we all know, this sport can become very selfish and a great partner is needed - I'm lucky to have Jess at my side who will support me through 85 days of mental & physical pressure 100%
I have just about got my body right and touch wood, the injuries stay away. I have booked in to see all the people who will maintain my body and keep it straight all the way through until PT MACQUARIE on Sunday April 6th.~ No stone must be left unturned.
I know there is a group of us at ETPA who will be taking the same attitude into there chosen races over the next few months.
From now until then - "THERE IS NO TOMORROW"
Caff

"The weight game"

As we move into summer, all my training and focus us on Pt Maq - April 2008.
So with the heavy amount of training it was time to really stick tight & true to my diet.
Of late I have been having a protein bar after training - as to do the right thing for my old body. From there I have been really strict about the amount of food that I'm eating and
If anything I have been under eating.
Here is the funny thing - since I have taken on the protein bars, I have put on weight ... what the!
Even though it's only 800 grams, I would have thought that my weight would have dropped ... which it was 2 weeks ago.
So here it is - from today, I'm going to consume only natural protein ( Fish, Chicken etc ) with NO artificial "performance bars" etc.
If anyone out there has a theory on this, please let me know
Caff

No race is Easy

Anyone who tells you that some races are easy just arent having a crack.
Tomorrow a few of the crew will hit the waters down at Elwood and race in the 2nd race of 2007 - 2008 Gatorade series.
500 /20 /5 is the distance and while the distance wont worry any of the crew, it then come down to what time we do for each leg.
With a long summer about to kick in, it will be nice to test out the new Gravity Zero 85/50's in a short race and have some fun along the way.
For me - I have no real expectations - Just a nice solid race and hope like hell that my back & hip get through - If they do, it will give me a massive amount of confidence as the body has been going through a tough time of late.
So to all those who are racing tomorrow, good luck - and keep out of the right hand lane as the K-Train will be giving you wind burn :)
Time for a coffee I think

ETPA Warriors go to War

As I sit here downloading Kona DVD's for my holiday to Bali, my fellow warriors are about to put all the hard yards of training into practice as for all bar 2 it is their first battle of the season and for some their first battle ever!
Yep, this Sunday is the Shepparton half Ironman and I wish all the tough nuts of ETPA every success.
Komo & I counted approximately 16 Hard chargers who are about to battle out the Flat, Fast but Hot course. No Half IM is easy however with the work that some of this crew has done, I have no doubt a few eyes will be raised when they see all the crew in NEW ETPA race suits punching out massive PB's.
As for me .... yep Jess & i are off to Bali to soak up the sun (and yes I has a few run sessions planned) for a week - then its all out PT MAQ for me with a lot of hard days ahead.
Back to shepp ....... I'm sure all the crew will have a great day and I will be thinking of you all (And texting like hell to get updates!!)
See you all in a week.
K-Train is out of here!!

HARD CORE

Today when nearly all of Melbourne were tucked up in bed due to the howling winds and torrential down pour of rain, the ETPA "HARD CORE" lads were smashing up a 2hr + ride / 1hr 40 run set.
These guys are now officially "Hard Core" (as we always knew they were).
The conditions were / are the worst I have seen for a LONG time so my hat goes off to these guys.
This is another feather in their cap and something they can draw strength from when racing the Shepparton Half Ironman in about 3 weeks.
I on the other hand needed to play this one a little smarter as I injured myself earlier in the week so it was off to MSAC (Melbourne Sports Aquatic Center) to punch out a solid swim set - which I did.
In signing off, a quick "Good luck" to those competing today up at Pt Mac in the Half Ironman.
I'm sure you will all have a solid race.
Caff