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!!