April, Training log

Aprils training log.

Over all not too bad, it's not amazing  I would have preferred to see more days above the 60 minute mark. But nice and consistent over all.

Kai Iwi Lakes, 2013

Pre-race routine:

2 pieces of avocado on toast and a coffee for breakfast. On the road by 7. Arrived at the race site about 8am, in the pouring rain. Luckily the weather cleared reasonably soon after arrival. Watched the kids race, and the short course start before finally starting at 10am.

Swim 750m, 13:24

Course:

Northland's been having a drought. So unsurprisingly the lake was lower than in previous years. Started with an ankle deep splash out to the deep water, about 300m straight out to buoy 1, 150m accross, and then 300m back to the beach. This lake is beautiful clean, clear water. Honestly, it's like swimming in a pool it's so clear. You can see the bottom almost the whole way around. 

Comments:

Good swim. Started to the side, but closer to the front than usual. For the first half of the first leg I was beside my friend Decke, but he then started to fall behind. Was in a small group of 3-4 swimmers for most of the course, so drafting was probably good. With the water so clear, navigation was easy. Only negative was a girl on the inside of me got lost on the final leg back in to the beach, and pushed me off course. I had to slow to go behind her to get back on track. 

What would you do differently?:

Nothing. I was very happy with today's swim. 

T1

Comments:

The low lake made for a 100m or so run to transition, so added a bit to the time. Wetsuit was half off before arriving at the bike. But I felt I was a bit lethargic here, didn't have my usual urgency getting the bike gear on. 

What would you do differently?:

More urgency.

Bike: 21km, 51:10, GPS Here

Course:

Hilly course (300m climbing), out and back. 

Comments:

I'm very happy with how my bike went today. It took 5 min or so to get into my work, but once settled I was able to maintain a nice hard effort on the flats, and spun my way up the hills. I had a good battle with Decke on the ride, he caught me 6km into the ride and we spent the rest of the ride changing places. He was faster in the hills, I was faster on the flats. The only negative is I was quite conservative going down the hills. I think this was partially because I am still down on confidence after the crash at Maraetai, and partially as I continue to get used to the handling of the new bike. Also, up the steepest climb I ran out of gears. This could be a problem in the northern crossing, so I will be getting a new cassette before then. In the last 2km of the ride I lost a little time to Decke, as I backed off to give my legs a pre run rest. 

What would you do differently?:

Over all I wouldn't change much. Other than being more aggressive down the hills, and having an extra gear for climbs. 

T2:

Comments:

Better than T1. Gained a bit of time here. 

What would you do differently?:

Pretty happy with it.

Run: 8.8km, 55:38, GPS Here

Course:

Senic run around the lake. Very steep hill to start the run, then an off road trail run around the lake for about 5km. Finishes with a run along the road back to transition

Comments:

As soon as I started the run, I knew that today wasn't going to be my day. I had nothing in my legs, and any little bit of running form was gone by the top of the first climb (which I, and most, walked anyway). I tried to make the best of it, and kept up a jog for the duration (other than walking the 2nd steep climb) but overall was disappointed with how things went. I overtook nobody on the run, and lost at least 6-7 places. 

What would you do differently?:

I'm not really sure what went wrong. I'm assuming that it's just a bit of fatigue I was feeling, I had no taper or anything for this race as it is not a goal race. I think a good taper would have improved my performance  Also I'm not running enough. I've been doing 25-30km/week recently  I should be up doing 35+ before I run well... I know this from previous experience. 

Over all
2hour, 4 minutes and 43 seconds.

10+ minute PR for this course, and 12+ minutes faster than 2012. Disappointed with the run, and not breaking 2 hours. But overall, I'm very happy with my day. 

Post Race:

What limited your ability to perform faster:

3 main things come to mind, 

1. I'm to heavy. On a hilly course like this that really expresses itself. 
2. No taper, it wasn't a goal race, but I did nothing to try and peak in the slightest. If I had focused more on this race in the last 2 weeks I would have had a better day. 
3. Run more. 35-40km/week an I will run better. I need to spend the next few weeks building up my run volume again. 

Event comments:

This is the hardest triathlon course I have done, but nice relaxed atmosphere which I do enjoy. I'll be back again and get that 2 hour mark next year. 

March Training Log

Well I think I'm back into the swing of things now. March was a good solid month, and I seem to be sitting comfortably on 8 hour weeks.

Not enough swimming, which is a common theme on these posts, but the most biking and running I've done this year.

Peoples Tri Series, Maraetai

Pre-race routine:

Arrived at the race site nice and early to get a good car park/spot in transition. Got set up, and helped my friend competing in the duathlon do the same. Watched the duathlon start, then hung around until race time

Swim 500m, 8:21, 8/13 AG

Course:

Out about 150m straight off the beach, 90 degree turn into 200m across the the beach ans then 150m straight back into transition.

Comments:

Started at the back of the pack to give the faster swimmers right of way. Was straight into the rhythm of things and felt quick the whole way. Swam a little off course on the first leg, as I tried to swim around slower swimmers in front of me. But for the remainder drafting was good.  

What would you do differently?:

Should have started closer to the front row. But very happy with my time. 

T1

Comments:

Good transition. Wetsuit half off before I arrived at the bike, everything went smoothly..

What would you do differently?:

Pretty happy with how things went..

Bike: 20km, 47:58, 13/13 AG

Course:

Along the coast for 4km, then head inland for 6km over rolling hills to the turn around point. 

Comments:

This is where it went bad. Rode well for the first half of the course, but at the turn around discovered that the front tire was flat. This caused me to lose control of the bike and fall. I spent the next 8-9 minutes changing a tire (which took forever!) and recomposing myself, checking there was no serious damage to myself or the bike. Re-started the ride and was able to overtake many riders who passed me when I was stationary. But was understandably nervous about pushing too hard.  

What would you do differently?:

Not crash!

T2:

Comments:
Was thinking about calling the race done at this point, so felt like I was moving quite slowly. But convinced myself to continue. 

What would you do differently?:

More urgency. 

Run: 5km, 24:54, 14/15 AG

Course:

2 laps of a 2.5km long out and back. Mostly on the flat but over 1 short hill about half way. Was a water station about 200m before the turn around

Comments:

Run felt fantastic. No walk breaks, but never really pushed myself too hard. Kind of jogged it at a medium/hard effort. Was pleasantly surprised with my time, almost 3 minutes faster than last year.

What would you do differently?:

nothing, the run was my highlight today. 

Over all

1hour, 24 minutes and 50 seconds.

12/13 AG, 113/131 Male

Post Race:

Warm down:

None

What limited your ability to perform faster:

Crashing the bike. 

My swim was as good as I could hope for with my current level of fitness, and my run was better than I expected, a lot better. 

I was stationary for about 9 minutes on the ride, and would have lost even more due to the flat. So realistically my mechanical issues cost me 10 minutes today.

Event comments:

I'm pleased with myself taht I was able to finish after my fall. But disappointed with how the day went. I had high hopes of a good result, and if things had gone well I think I would have had one. 

February Training Log

A pretty relaxed month after the HIM. Had some good sessions but over all low volume. I'm looking back to getting stuck into some hard work in March.

I just couldn't help myself

2013 Kestrel Talon.

This one should fit better.

So what's next?

So the question I've been asking myself since Ironman Auckland is simple "what next?" 

Going in to the start of the year I had been planning to do a 2nd HIM (Auckland Half Ironman) in March. And possibly look at doing a full Ironman at IMNZ 2014. But, after considering how I performed at Ironman Auckland I've decided to push those plans back a bit. I need to get faster, and fitter before taking on the longer distances. 

So, for the rest of summer my plan is to continue along with the training I had been doing prior to the Christmas break (8-10 hours/ week), and as the plan always has been continue to increase that up to 12-15 hours/week. I still need to work on my early morning workout consistency, as my swim has suffered due to too many missed workouts. And I need to continue to work on making sure my intensity is right, especially on the bike, I've done too much cruising in the past. 

I also really, really need to get my weight under control. I got down as far as 96kg last year. But good food and less exercise ended up with me racing at 102kg. That's way above where I should have been. So, after a few months break, it's back onto MyFitnessPal, and hopefully back below 100kg before to long. 

From a racing point of view, I'm going to do the same 3 sprint Tri's I did last summer, (Mangawhai, Mareatai and Kai Iwi lakes), with the intention of setting new best times in all 3. I will also be doing the final peoples tri series at mission bay, Olympic distance again. My goal for this race is to go under 2:30:00. (Which would be a 9 minute improvement) This might be an unreachable target in the 3 months available, but I'm intending to give it my best go.