Weekly Update: T - 15 weeks

Between being a little sore from last Sunday's Winery Ride, suffering a bit of a light man flu kind of thing, and various other random events, training wasn't full on this week.  But at 15 weeks out, a nice relax and refresh probably won't hurt...

Monday morning saw a trip to the physio for a recovery massage after Sunday's ride. He was surprised how little tightness i actually had...to be honest, so was I!  That's probably a good thing!!

Monday evening i got out for an hour 1hr run.  It was generally an easy run (tried to stay in HR Z2).  I was feeling pretty good, so after about 45 minutes i ramped up and gave everything for a flat out km.  It was about a second off my 1km TT PB, so i was pretty stoked with that. In hindsight, i probably shouldn't have gone so hard, as my legs were a little too sore for the next few days. But as i was suffering from a little health wise i was resting anyway.

Saturday afternoon saw an hour window between events, so running i went.  It was pretty hot out, so i struggled to keep my HR down in Z2 where i was aiming.  Even though my HR was too high, my legs were ok, so after about 45 minutes I ramped it up and ran a 1600m at not quite flat out pace, before settling down to complete the hour.

As well as trying to get my training and race nutrition under control, i'm also looking at the rest of my diet.  I can't see the point doing all this training just to let myself down with poor nutritional choices.

So after surfing the webs, i found a couple of articles referencing Racing Weight by Matt Fitzgerald
and thought i'd get a copy.  I'm a few chapters in, and am eagerly reading on.  I haven't got to the juicy info yet, but i have just ordered a set of Body Composition Scales so i can start to assess my body composition (body fat, etc) a little more closely.

Today, i went into St Kilda to support my wife in the Sussan Classic Fun Run. She hasn't run since hurting her back 6 weeks ago, but managed to get through 5km in a time not too far off her PB.  So a massive well done to Claire :)

Hope everybody else is traveling well in what ever they are trying to achieve, Cheers!

The Winery Ride with Orica Green Edge or That Hill and That Heat belong in HELL!!

To quote directly from the event website...

Ride alongside the ENTIRE 2014 ORICA-GreenEDGE Team & members of ORICA-AIS through the beautiful Nagambie winery region and challenging Strathbogie Ranges.

As part of the preparations for the 2014 season ORICA-GreenEDGE and ORICA-AIS would like to invite you to join them on their training camp and ride through one of their favourite regions in Australia. Reminisce on the 2013 season that was, the Tour de France stage wins, the 4 days on the coveted 'Malliot Jaune' and help welcome some new faces to the team. 

There are new rides this year - 138km, 48km and 24km as well as the Children's ride around the Winery - so there really is something for everyone.

With my Ironman training well underway, this seemed like the perfect event to kick start my long rides.  It was my third hilly mass participation ride of this year, the previous 2 being the Great Ocean and Otway Classic Ride and the Amy Gillett Ride.

I had a look at the map and the profile of the climb, and thought that there was absolutely no way i was going to be able to climb with the gearing i have on the TT bike...so the roadie got to borrow the race wheels for the day! (Note the compact chain ring...that was a god send at certain stages of the climb - but more about that later)

I really didn't think the logistics of this through when i entered, so it was a very early start! But hey, i love a road trip!!

Alarm went off at 3:30 am, on the road by 4, and coffee & sunrise at a roadhouse by 5:30...brilliant start to the day!

I arrived at Mitchelton Winery at about 6:45 and was greeted by the early morning sun warming all this potential wine...

So the ride itself.  The first thing i did before the ride was check out the climb.  So onto Strava i go.

The main part of the climb was as follows...7.2km in length, 426m elevation gain, average 6.1% (remember that word average!) Which on paper didn't seem too bad... Oh, and there was also a 2.7km, 99m gain, 3.6% on the descent (and here was i think descent referred to going down!!)

The general consensus was that The Climb was a Cat 2 climb... with the ascent on the descent being Cat 3.
Here's the link to how Strava categorises climbs -->> Click Linky

As you can see from the pic below, The Climb starts at about half way through the ride. And from the top, the trip home is mostly downhill into Seymour, before the relatively flat ride home.

Just as an aside, i'll also put the temperature during the ride in...

As you can see it was a pleasant 20 degrees at 8am for the start, got to 30 just after i started the climb, peaked at 39at one stage, before returning to 35 for the run home.  I think those 3 little dips on the last 45 minutes are when i stopped under trees to try and cool myself down, but thanks to the hot northerly wind that really didn't work...

Now to the actual riding...

The first 70 km or so was largely uneventful, with some gentle rolling hills and wonderful views of the countryside.  The serenity was however broken every now and again by impatient and inconsiderate sods in cars who were less than impressed to see hundreds of cyclists on their roads - but on the whole the car drivers were quite good.

My plan was to use the ride as part of my IM training program, so Zone 2 HR and try not to sit in packs and draft.  Well...that was the plan...until i left my HRM at home, oh well.  I figured I know my body well enough to distinguish between 6hr pace and "ride like you stole something" pace.  With that in mind i went out relatively easy, remembering that i had a nuts hill to climb at the 70 km mark.

By the time i reached the bottom of the climb my average pace was above 30kph, and i still felt fresh...

<<cue dramatic music>>

BOTH OF THOSE THINGS WERE ABOUT TO CHANGE!!

As i mentioned earlier, the climb was 7.2 km long, averaging 6.1% grade.  It soon became apparent that, as with most climbs, every time you came across a section of easy climb (i.e. less than 6.2%) you would be paying for it later!

I can't really remember every detail of the climb, but there were bits that were hard, bits that were punishing, bits that were very punishing and then the other bit! 

I was going pretty slow at this stage, maybe in the order of 6km/h, the i rounded a corner and the road got steeper...i'm not going to print the words that came out of my mouth - but about 7 seconds later, as the rider behind me rounded the corner a similar sentence was yelled!

Ok...go! I gave it absolutely everything i had, and for a while managed to not slow down...then i slowed, i looked at the Garmin, and it was slowly dropping 5.5km/h, 5km/h...ok time to get out of the saddle and drive the bike up. Yeah...Nah...just at that point my quads gave me an ultimatum...they would either hold me up, or power the bike, NOT BOTH! So down i sat, 5km/h, 4.5 km/h...ok, this is getting stupid. Looking up the hill about 20m i see two other cyclists - 1 walking, 1 riding...both at the same pace. Back to the Garmin 4.1km/h - that's enough...off the bike i get... I started walking, i managed a huge 4.5 km/h - i was walking faster than i was riding!! 

I reached the break in the slope, where the road eased from insanely steep to ridiculously steep, so back on the bike i got. And off i rode at a super fast 7-8km/h!!

(Just as an aside, on roads that steep snaking up the road from side to side it is a great way to keep going. However, in this case as the roads were open to traffic, and there were numerous blind switch backs - it just wasn't a safe option.)

I've had a quick look at the ride data and the best i can work out is that grade was at 23.5% at that point. (The section of road that was at 18.5% i actually managed to ride - not fast, but i stayed up right!)

And then after 44 minutes and 36 seconds...it was over! I'd covered 7.2 km at an average speed of 9.7km/h. I can fairly confidently say, that was the toughest hill i have ever climbed!!

Then it was time for the descent...but that wasn't all down hill! Huh...WTF...why is there a 2.7km section which rises at an average of 3.6% on a descent - i thought descent meant down!!  Compared to the previous climb it was actually quite an easy climb ... but having said that the 16% pinch did hurt a little!! 

The descent finished at around 102 km, which was followed by a 12 km stint due west, back through Seymour. With a howling north wind, this section was tough. I was basically riding alone, which was mentally tough after 5 hours, but i was still going forward.

At about 114 km the road turned around to the north, the wind was probably blowing about 20-30kts and it was 39 degrees!  IT WAS HOT!! And I had 24 km of this left before the finish!

There was an aid station at about 118k, at which point i sent Claire a text saying "Hey ya, 20k to go. All good."

Well, i spoke to soon! Just after i left that aid station, i started getting stomach cramps and couldn't ride. So off the bike i got, I really didn't know what was going on. There was nothing i'd had that i hadn't used before - but that didn't matter, i just needed to get to the finish. I was too scared to eat or drink anything for fear of vomiting. So i got back on the bike and started again.

This on the bike, feeling like shit, getting off the bike, resting, getting on the bike...repeat...went on for about 45 minutes until my stomach finally felt ok again.  So i started drinking water (with electrolyte) again.  By the time i reached the entrance to the winery, i actually felt good again and maybe could have continued... ;) 

In short, the last 20km took 1 hr and 5 minutes! Very slow going for a flat stretch of road!!

Here's the Strava link to the ride.

Looking back now, i think i was dehydrated and that was causing issues.  I was good with fluid intake for the first 70k, but i don't think i drank enough on the climb, the descent or the stretch back to Seymour.  That was 2hr 45min and i think i probably drank 2 full bidons, so about 1.5 litres. I probably should have been drinking that much per hour!!

Looking back at the ride, i was very pleased with both my general fitness and cycling fitness.  My nutrition went according to plan, as even toward the end when i felt crap, i didn't feel low on energy.  I just need to ensure i have enough hydration for the conditions.

I really enjoyed the challenge of the climb.  I'd like to have a crack at that climb again - but think i'll do it on a cooler day :)

Oh, and i also got to have a bit of a chat with Matt Goss, Simon Gerrans and Daryl Impey which was pretty cool.

Weekly Update and The Kids Run with Thomas

Seeing it's only Friday, i'm going to include last Sunday in this (first) weekly update. And it's getting late on Friday, and i'm falling asleep so it's going to be brief.

Last Sunday began with a trip to the hills so the kids could do the Run with Thomas (the Tank Engine) Fun Run.  The runs were pretty short, but the kids had a great time anyway!

And yes, it was damn cold!!!

My training since then has been:

• Sunday arvo - 1.5 hr run
• Monday - 1 hr bike on trainer, followed by 15min run
• Tuesday - 1 hr swim
• Wednesday - 1 hr trainer ride in the morning
• Thursday - 1.5 hr run
• Friday - 1 hr swim

A couple of the sessions i've struggled, but most of it has been targeting low HR endurance work, so i was just concentrating on holding form and keeping on keeping on!

Saturday is supposed to be my long run and an hour ride, but i'm thinking an easy ride/run brick session of 1-1.5 hrs, so i'm relatively well rested for Sunday's 140km Winery Ride with Orica Green Edge.

Also, I'm tipping i'm going to be a little sore come Monday morning, so i've booked in to see my physio first thing Monday.

The one thing that i may need a little assistance with is my diet.  I'm happy that it's pretty well balanced as far as Carbs, Protein and Fats go - but i'm still a little unsure on how much i should be eating and when.

Also pretty happy with the energy i'm using while training.  I'm trialling a mix of things in solid, liquid and gel form so i can see what my stomach likes and dislikes.

Until next time, happy training!!

Update - My Ironman Training Plan.

If i've done my maths correct, it's just over 18 weeks until my first Ironman triathlon!!

In the past few months my training has been a little spasmodic, with a niggling injury which required a bit of time off running (and missing the Melbourne Marathon), a week away for work, the 3 week road trip to the Sunshine Coast to do the Noosa triathlon -->> Linky to blog post! ... and as i write this, i'm just getting over a few days of stomach bug which has left my with absolutely no energy at all! (Oh, and we're away for the weekend, with minimal scope for training).

Hopefully come Monday, i'll be feeling fresh and ready to go!!

I've based my training program on the plans presented by Don Fink, in his book Be Iron Fit.

 

The main thrust of the program is that you will spend your day racing in your endurance / fat burning heart rate zone, so make your body effective at burning fat. This is achieved by doing 90% of your training in that HR zone.  

The program builds from 12 hours a week to 20 hours a week, before tapering over the final 3 weeks.  I believe the key is the increasing length of the zone 2 training, with an also increasing zone 4 (verging on anaerobic) intensity slotted into the end of most sessions.

I really have no idea whether this program is going to be sufficient to get me through or not. But apparently it's tried and tested, so i just have to believe it will and follow it! 

Three weeks before race day, the program calls for over 5 hours on Saturday backed up with over 7 hours on Sunday. If i can get through that and be fresh (?) enough for my next session, i'll know i'm ready for the Ironman!!

As well as the physical training required, nutrition is also VERY important...but that's for another blog post!

Relaxing Post Noosa...

I forgot to add this photo of my bike relaxing after the Noosa triathlon, to the previous blog, so here it is...

Just getting those liquid carbs back in ;)

My Noosa Triathlon 2013 Experience

Before I get into the juicy details of my Noosa triathlon experience for this year, I just have to say a massive thanks to Claire for wrangling the kids, both on the day of the race and during all the lead up things I had to do. A task which was made more difficult by her back pain. And also thanks to Graham, for road tripping for up the day to add to my cheer squad, take photos, and help wrangle kids.


Pre Race


Due to the massive number of competitors at Noosa, check in and kit collection is done on the Friday arvo or Saturday before the race, and bikes are racked the day before.


So Friday arvo arrived, and I joined the far queue for check-in, and of course it was in the blazing hot sun...

After getting the race kit, and checking that my ankle timing tag worked, I ventured into the expo. I wasn't happy with my current aero water bottle, I wanted one of the torpedo style aero bottles... Bingo! I found one in the expo, and I was going to do something that you should never do on race day, try something new...

Saturday morning we headed back into Noosa, so I could rack my bike. Unlike some races, where you get an allocated rack position based on your number, the racking at Noosa is a free for all, with a section for each age group.


Bike racked... Tyres deflated... Row number noted...

Now off to the beach to find Claire and the kids. Once I found them, the next stop was the beach coffee cart – the fact the barista was in a bikini was just a bonus...


After I had a little play in the water with the kids, I felt like a short swim around the “swim between the flags” buoys. I forgot how much my board shorts acted like a parachute... That was harder work!


Then it was off to the Noosa Surf Club for light lunch a few last minute liquid carbs.


After lunch we came back to Coolum, spent the afternoon relaxing, and got my race day kit together.

It was then time for an early, dinner, and early off to bed...


3:30am … BUZZ! BUZZ! BUZZ!! …


RACE DAY!!!!!!

With so many people racing Noosa and the relatively tight course, wave starts are the order of the day.

The Elite men and women start at 6:15 and 6:16 respectively, followed by another 41 waves of age group competitors, then 12 team wave starts. Totally 55 waves from 6:15 to 9:44... I was due to start at 8:26.

Due to the early start time transition closed at 6:00, which meant being at Noosa by about 5 am – which was very early for the awesome support crew!!

After my transition was set, I had breakfast, a coffee, ensured I remained hydrated and watched the Elites (and early age groupers) set off...as well as the Elites finish.

Downing a bottle a gatorade an hour before start time and I was ready to go!!

SWIM....SWIM....!!!

Unlike many triathlons, where the event starts from the beach and the masses run into the sea, Noosa is a deep water start.  About 20 minutes before i was due to start, i made my way from watching the Elite male winner cross the finish to the start.

At this stage i'm always nervous that i've got the wrong time for my wave. Luckily, each wave has a different colour swim cap - my wave had pink! Quick check...yep, plenty of pink caps mingling and warming up. So into the lagoon i dove...trying to forget about the sea-snake which had freaked out the Elite females, at their start!

Rolling the arms around, with a few efforts, felt good. Out of the water i got for a few minutes rest before the start, and i ran into a mate who was starting in the wave after me. All of a sudden, the pink caps all entered the water...wished Andy good luck and then it was GO TIME!!

I know i'm not the world's fastest swimmer so i started toward the back of the wave. Last year at Noosa i copped a few punches and kicks in the swim, which freaked me out a bit and i struggled for the rest of the swim.  This year my plan was to relax, concentrate on my form and breathing and what ever happened - DON'T STOP SWIMMING!

Well it worked...my swim was a few minutes faster than last year (and apparently it was long - with people's Garmin data showing between 1650m and 1750m.)

RIDE...!!!

So into transition i ran, goggles off, swim cap off. Some people just ditch the swim cap - but mine was pink, and Em loves pink...so swim the cap was saved!

...ok...where's lane 42...ah there it is.  Now, in my previous attempts at Olympic distance races it's been quite easy to find my bike ... this time however, there were actually a number of bikes around mine still racked!! WOO HOO!! My swim is getting faster!!!!

OK...gel down ... drink some water ... helmet, sunnies, bike shoes on (still keeping it simple and not trying the flying leap into shoes whilst running with bike) shove a few gels in pockets ... grab bike and off i go!!

The first bit of the ride is quite technical - narrow sections, round-a-bouts, speed humps - then the roads open up and it's a great rise...

About 10 km into the ride we head up! It's about a 100 m rise in 3 km - so it's not tough but it does interrupt your rhythm.

As i started to ride the hill, i sat up out of the aerobars and thought i'd take a drink...well...that didn't go too well! I grabbed the bottle from the cage behind me seat, and it slipped out of my hand and started to roll back down the hill...

FUCK! 

... ok... pull over, get off bike, run down hill after it... Ordinarily i would have left it, but as it was hot i wanted to ensure i had enough water (with electrolyte).

So, back i the bike i jump and get about completing the rest of the hill...

 

I found the ride a bit tricky to pace - i didn't want to go too hard, as i knew i still had to run and it was only going to get hotter.  There were a number of cyclists on the road who were significantly slower than me, and a few who were significantly faster.  In theory, Noosa is a non-drafting ride, meaning you can't just sit behind somebody else. But in reality, the course is pretty crowded, so to not draft you need to sit a bit further out in the road... So now we have people passing some people, people passing everybody, and people trying not to draft. This leads to a lot of looking around and general upsetting of rhythm. I suppose with experience this'll get easier.

 

Now it was time for the downhill - which drops the same 100m, but in about 1500m.  Long term readers of my drivel may remember that I'm the world's worst descender, so while others were smashing down at speeds approaching 80kph (or more) i was gently rolling down in the mid 40s. My max speed for the ride was actually recorded on the slight downhill just after the turnaround.

 

Passing the local Primary School, i can see the temperature has risen from 29 C to 34 C while i was on the bike... aarrgghhh...this run could be fun!

 

 

 

Back into town was uneventful, again dodging weaving, and being dodged and weaved, as the course tightened again...and through the cheering crowd. 

 

 

there's my entourage "Woo, Hoo! Hey Gang!!" - and on to the transition.

 

 

RUN, RUN, RUN...!!!

 

And off the bike i get...my legs give it a bit of "whoww...what are we doing now..." but after a few seconds it's all good.  Before i enter transition a quick look to the right and i can see those who started earlier finishing and relaxing under the hoses...ok, focus, rack bike and go!!!

 

Quick change of gear, mouthful of water/electrolyte, grab a gel, and GO!!

 

Onto the run, quick thumbs up to Claire, the kids and Graham and run!

 

The. Run. Was. HOT!!  

 

Last year the run got the better of me, so this year i was determined to go a little easier, monitor my HR, and get through.

 

The first few km's were good, HR at a good level, pace good, and i was grabbing a sip of water at each aid station, running through hoses - everything i could to keep cool and assist my body to keep cool so i didn't put that extra stress of cooling on my system.

 

Through 5k, still feeling pretty good - but at 6k the wheels fell off...i think i was just cooked! Between 6k and 9k I employed a run / walk strategy.  I downed a gel at 7k but that didn't really help - having said that, it didn't actually hurt either.

 

By 9k I was feeling ok again, and with the noise coming from the sides and knowing I was almost home I was able to run properly again!

 

The support toward the end was great (actually it was great for the entire course), cheers from random people -  supporters of other athletes, other athletes, and just random supporters, and High 5's from kids is enough to get you home!

 

It was also great to get the cheers of support on course from the other MPTC crew competing!

 

AND DONE!!

 

At the end of the day i was pretty happy with my performance - yes, i would have liked to get through quicker - but for my first hit of for the season (and getting back recently from injuries) there's no complaints. I'm really happy that i got through the race without injury!!

After a quick dip in the lagoon, a drink of about 47 litres of sports drink and water, and eating 16 watermelons, it was time to go and find the family...

There they are!!

Not sure what i'm saying here - but was i was suggested that i was saying how far off winning i was, to which Claire replied "there, there dear - you've had too much sun..."

Massive thanks to Claire and the kids for the support, and Graham and Cameron from coming up from Ipswich!!

And look... Em and Cameron were cute on at least one occasion! 

I can see clearly now....

How can the Jamaican Bobsled Team not inspire you?!?!
and, thank goodness the weather has cleared up in Melbournetown!

Swim sprint reps... not so much faster, as just less efficient...

I've really enjoyed swimming with my new Garmin 910xt - Happy Father's Day, from my awesome Family!

It's giving me all sorts of great data...well actually, it's giving me data, that's not as great as i had hoped for.  Essentially, what it's telling me is - Yes, i can swim and keep swimming, distance is no drama...but speed...um nup, nothing, nada, zilch...

So this morning i thought, OK...i'm feeling good...short, sharp swim - let's hit some sprint reps.  So ok, session went thus...actually i thought session went thus...

Warm up - 500m easy.

Main Set - 25 flat out / 25 recovery, repeat X 10.

Cool down - 500 easy.

So no distance, but a hard main set (for me).

Now, thanks to the wonders of Garmin...what actually happened...

Warm up - 500 easy.

Main set - 25 hard (actually going no faster than my 3k pace) / 25 recovery (going about 5% slower than hard.

Cool down - 500 easy.

So it appears that my version of swimming hard is to waste a lot of energy, going no faster than when i just relax and swim.

With Noosa triathlon about a month away I don't think i want to re-learn to swim before then. But after that it's over 3 months until Challenge Melbourne and over 4 months to Ironman Melbourne...so after that i think i should get some stroke correction / technique lessons, and consider squad. 

Watching the Surf Coast Century - my random thoughts!

This post has taken a long time to write, and kept getting really long winded and, well...crap!  So i've just cut it back to something that is hopefully readable.  Also, i think it needs some pics, I might add some later....

So...GO!

My previous post was about somebody else's amazing journey around a 100km trail run. Graham's Surf Coast Century in pictures. This post is about what i got out of the day, from the various people i encountered.  

Watching / supporting an endurance event, such as a 100 km trail run, isn't like watching somebody do a short fun run or triathlon. In those events, you generally stay in one spot and just wait up to an hour, and the people you're supporting come back.

With events such as the Surf Coast Century, you could have just stayed at the start / finish area, but his would only allow sightings at the start, the half way and end. Even if you went to all the checkpoints / fuel stops, this would still only mean seeing people every hour or so.

Luckily, i'm fairly familiar with the area, had a good map, a 4WD and a sense of adventure. So i set about to generally catch up with Graham so often that by the end of it he'd think he was hallucinating...

If memory serves correct, i think i managed to appear by the side of the track 18 times (including the start and finish).  

By the 70km mark (or thereabouts) a few of the 100km competitors, other than Graham, were commenting to me that i was everywhere. And by the 90km mark they were actually thanking me for my continued support of them throughout the day!

As an athlete myself (that bit still sounds crap - but it's what i wanted to say) i know how good the support of random strangers can be, so hopefully i helped make the 100km just that little bit easier for a few others.  
There's been ongoing discussion about whether an IM tri, or a 100km trail run is harder. After witnessing both, i don't think it's fair to compare. Hopefully one day i'll be able to make an informed judgement (from experience - never say never!)

But either way - the winners from both events finish in the 8 hour range, and the rest of the field tootle in at a later stage - they're both hard work and require dedication and commitment to training, a realistic race plan, and well planned nutrition plan!

Obviously watching Graham and the other 100 km runners was a huge inspiration, and gave me a glimpse of what my day may entail on IM day.

Some of the runners i saw at the 10km mark already looked slightly stuffed and like they were in for a very long day - interestingly, most of them looked the same every time i saw them over the next 11 hours!

What i also found interesting, was nutrition plans. While some people stuck to, what would be considered, the "normal" endurance plan were going places i can't consider even when i'm not training/racing.  There was one particular lady, that i saw at every food station, who had a slab of cake and a can of red bull!  I suppose that just goes to show, that whatever works for you is great - but just practice!!

Unfortunately, endurances races sometimes don't go to plan and this was the case for one of the female competitors i encountered about 55km in, out the back of Anglesea.  As it turns out, it was last years winner, Shona Stephenson (here --> http://trailrunningaustralia.com/) and her asthma had got the better of her.

Being the all round nice guy that i am, i gave Shona a lift back to the start finish area. Not being a massive follower of the trail running scene, i had no idea who she was at the time.

Even though she was obviously shattered from having to withdraw from the race, she was still friendly and we chatted about random things from kids, to asthma, to injuries, and running shoes - who knows, i may even check out the Inov8 range now (but i'm pretty happy with my Vibram 5F).

And i suppose that just sums up the trail running spirit...even at an elite level, it really is a friendly sport!

Graham's Surf Coast Century in Pictures...

Watching others undertake crazy adventures, is what drives me to continue on my path to craziness.  And not just the actual event, but also the training.

With the advent of "social training media" such as Garmin Connect, Strava, run keeper, etc, i can keep track of what my crazy friends are doing, whilst i do similar.

At present i've got friends training for marathons, and all sorts of triathlons...

But at present the Captain Crazy Award goes to a good mate of mine, Graham Whittaker, who over the weekend competed in the Surf Coast Century 100km trail run.

Linky to race details --->>> CLICK HERE 

It's a run through along the Surf Coast beaches and through the near coastal parts of the Otway Ranges, linky to the course --->>> CLICK HERE 

To quote from the website... 
 

The Surf Coast Century will lead competitors through an incredibly diverse range of beautiful landscapes across the complete 100km... from running below towering ocean sea cliffs to weaving between towering tree ferns, competitors will run past lighthouses, waterfalls, scenic lookouts, renowned surf beaches (heard of Bells?), surf life saving clubs, remote wilderness and almost everything in between. This will be a 100km journey where no two footsteps are the same.

Graham has never ran a 100km ultramarathon before, his previous longest run was the 56k Two Bays Trail Run. And it's fair to say that this year he smashed it!

And Graham being the kind, giving person that he is decided to raise money to help a local (to Graham) Ipswich boy Blaise, who is suffering from Spastic Quadriplegic Cerebral Palsy --->>> CLICK for more info or to donate to Blaise.

I could go into heaps of detail about the race, or i could just post pictures. Because as all runners will know you can tell a lot about how someone is going physically, mentally, emotionally just by their running form and expression.

So, on with the show!!

If you need to wait somewhere for the runners, looking from Point Addis toward Bells Beach & Torquay isn't too bad a spot!

Entering the 10k checkpoint at Point Addis.

And you thought the rocks were fun...welcome to the world famous Bells Beach, here's some soft sand!

No Graham, you can't go for a surf until you've run another 85k...

Leaving Bells Beach...

Graham and fellow BTR runner Michelle, playing up to the cheering crowd at Torquay, about 21km in.

Thumbs up! 21k down, 79k to go... 

On the trail above Bells Beach, about 27k down.

Damn it's hard work sitting in the sun watching and waiting...

Little creek crossing at Anglesea, approaching half way...Graham charges through, while the bloke behind looks a little sceptical...

Creek crossed...thumbs up - all good!

49k checkpoint done, let's go!!

70k down, and getting stuck into some AmazeBalls!

Powering out of the 77km checkpoint... Mentally strong, physically...hmm...well mentally strong!

86k down, heading into Airey's Inlet, hurting but still positive. Graham was starting to doubt whether he'd go sub 12...

92k down, struggling down the hill onto the beach. The second he saw the tide was outgoing and hard sand awaited, he was happy (in a thank god it's not soft sand sort of way!)

How far to go...5km! The end is nigh!!

Just in case you missed it...that's 95k down, 5k to go!

Finishing chute...enough said!

Emotional overload...what a day!

And DONE!!!...Happy...Shattered...

Well done mate, a great run and i was glad i could be part of it!!

A Relaxing Weekend In Lorne ... Alternative Title - Damn Those Hills Are BIG!!

This weekend just passed was that time of year, when cyclists of all abilities descend on Lorne to race 110 km (or ride - depending upon your goal) along the Great Ocean Road, and the Otway Ranges to raise money and awareness for cycling safety, in the name of The Amy Gillett Foundation.

For those of you who are unaware of the Amy Gillett Foundation...this line is a link...CLICK IT!!

Those of you who have been long-term listeners of my ramblings may remember that I got gastro en-route to this event last year, and instead of racing spent the weekend in bed.  Fortunately, this year was a happier trip!

So as is our way, Friday after work / school / kids' swimming lessons, we set off on a family weekend away to Lorne.  We stayed in an apartment on the main street of Lorne, so we were never too far from the activities.

Saturday morning I had a little sleep in before heading out for a run.  I think i missed the memo which said that this weekend was only about cycling...

So i donned my trusty Vibrams and set off. The run was a mix of beach (sand with a few rocky sections), boardwork, graded undulating gravel tracks and a bit of a mid run hill climb. The hill was about 700 m with an average grade of about 7%, up a muddy, grassy path. I didn't know that ground that steep could get that wet! But ankle deep mud in the Vibrams was kind of cool and it gave me an excuse to head home via the creek, to clean then!!

For those that know Lorne, here's a screen shot of where i went...

And here's a pic of my muddy shoes (which afterwards got hosed down, and are still drying) and my Garmin...riveting stuff, i know!!

 

After breaky and stuff we went to find coffee, and play in the park. That was closely followed by the kids playing multiple board games, because 1 board game at at time just isn't challenging enough!

Ok, back to the reason where here... Amy's Gran Fondo!

Prior to the race, is the mandatory race briefing and number / race pack collection.  The race for the door after the briefing, and subsequent avoidance of the long queue, is almost as hotly contested as the race!!

As all endurance athletes know, the key to a great race, is carbo-loading.  Well, as most of us are also aware, a lot of holiday accommodation doesn't cater for preparation of massive meals.  This pan was full, of chicken and veges, before the pasta was even thought of!!

And of course, you can't actually compete in an event of any type without laying out your gear the night before and posting a photo of it on your chosen form of social media.

Oh, and just for the record, the beer was last minute carb loading ;)

I got up early on race morning, wandered down the street to find coffee and was greeted by this sunrise...which was nothing short of amazing!

As the start time approached, i gathered up my awesome support crew...

...and wandered toward the start.

In accordance with the Rules of the Velominati, gear on the bike is limited to two frame mounted water bottles (i think the little under seat baggy may have contravened the rules though). With the remainder of my gear jammed into the jersey pockets....rain jacket, nutrition for 120km, extra nutrition in case i drop stuff, pump, phone... It's amazing how much crap you can fit in 3 pockets!!

Ok...bike ride.  Everyone who has driven along the Great Ocean Rd will know how spectacular it is...

So, once the ride began, i was faced with two options:

1 - sit on the wheel of the cyclist in-front of me, and try and hang on in a peloton for 110 km. OR

2 - ENJOY THE VIEW!!

Easy call really!

The ride itself, as shown on the map below, starts in Lorne and travels about 40 km along the undulating, winding coastal road. This section of the route is just awesome - some of the most spectacular roads you will ever travel along, and NO cars!!

I knew that at 38.5 km, we would be turning right and heading up. The whole way along this stretch of road, the cliff to your right is quite steep. In fact on more than one occasion i was wondering how the hell we were going to find a way up the hill!

But right on cue, there it was...the climb. There was no easing into, it was go... pretty much 5% from start to finish. There were a few flatter sections, but none to really give you too much of a chance to relax...

For the data freaks out there, the climb from Skenes Creek to Skenes Creek North is as follows:

• 9.52 km
• 491 vertical m
• average grade 5.2%

As far as climbs go, i found it quite enjoyable. Unfortunately, i had stomach cramps not long after the start of the climb, so thought i'd better try and climb with a reduced heart rate. 

But, i'm still pretty happy with the climb:

• 42min 20 seconds
• ave speed 13.5 km/hr
• ave HR 148
• ave power 180W (estimated by Strava)

The ride then continues across the ridge line for another 7 km or so, before dropping down the back of the range...The next 20 km was all downhill and i did it no faster than the flats... 

I CAN'T DESCEND!!!

After the major descent, the next 25 km, were flat / undulating.  That was fun again. I mostly rode solo, occasionally catching a group and then jumping off the front trying to drag them along...just for a bit of fun, but no-one was really playing ;) Still jumping off the front of packs is was a great workout!

The other major climb is from Deans Marsh up to Benwerrin. This climb starts near the 100 km mark.  I did this climb earlier in the year, so i knew what i was in for.  Overall, it's a longer climb that the first one, but doesn't have anywhere near as much gain. It also has several areas of flat and downhill - neither of which existed on the first climb!

The data on this climb is:

• 12.1 km
• 262 vertical m

My details (and the details from my previous attempt are:

• 46 min 40 sec (April 49:15)
• ave speed 15.7 kph (April 14.8 kph)
• ave HR 144 bpm (April 157 bpm)

As i mentioned earlier, the Climb started after 100 km this ride, having already climbed Skenes Creek Hill.  In April the climb started after about 73 km of relatively flat riding.

I was pretty happy with this climb, and think that my cycling fitness and strength has improved markedly in the last 6 months.

I'm also very happy with my nutrition / hydration / electrolyte plan - at no stage did i feel low on energy or cramp.

As i sit here and write this (the day after) my quads and calves are a little sore, but that also may have been the run on Saturday...

Hopefully, in the next 12 months i'll learn to descend, and come back and give the top 25% of my Age Group a shake, and get one of those medals!!

So to every cyclist out there...YOU NEED TO DO THIS RIDE!

And to every non-cyclist out there...YOU NEED TO GET A BIKE, GET FIT & DO THIS RIDE!!