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World Duathlon Champs...
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Ironman Austin 70.3
Well I cannot remember exactly what I did in the week in the run up to Ironman Austin 70.3, but I know that I cycled in and out to work, swam maybe once and ran once too in preparation for the race.
I was only ever doing this race for fun since I was in Austin when it was on and had no real expectations for the race itself, only to try enjoy it and experience racing overseas which is something new to me. I know I set times before but these were long since thrown out the window in my head.
Friday 15.10.2010
Flew out to Dallas on Friday afternoon and then onto Austin, Tx. I got into Austin around 10pm and got picked up by my mate at the airport where we headed to a friend´s of his apartment for some pre drinking or pre gaming as they say in the US. Although I only had a few beers on Friday night, I didnt get to bed till 3am US time, which translated to 9am UK time, meaning I had been up for 24hrs straight before falling asleep on one of my mate´s friend´s couch.
Saturday 16.10.2010
After 5 hours sleep I headed out to register for the race, and after that picked up the bike which I was borrowing for the race. Unfortunately I quickly knew that this race was not going to be much fun with the heat. At night it tends to be cool, but once the sun is up its just HOT!
After registration I had time to kill while waiting for my mate to come and pick me up. I found it interesting to observe how people in the US behave compared to those back home. Most people were fully kitted out in the Ironman branded gear, possible the most conspicuous clothes you could imagine. Personally I have no interest in anything like that, and the only thing which I would wear would be my club gear. Prehaps I am just more humble, but I have no interest in telling anyone that I do Ironman, or even triathlons etc or what not. I do it as a challenge and that´s that, simply out of my own interests. Also everyone, of all sizes racing seemed to shave their legs!
Sunday 17.10.2010
I got out to the race site nice and early and had plenty of time before the start. The organisation of the race, and busing the competitors and spectators to the start was a smooth operation.
I was pretty impressed though that when they were playing the US national anthem before the start of the PRO waves, they had some skydive in and then parachute with a massive USA flag behind him, floating over the lake. Awesome music as well, with an equally impressive commentator rallying all the troops. The male pros were just exiting the swim, as we were entering, them starting 25mins before our start time.
Swim 43:12 - Not my best effort!
I borrowed a wetsuit from a mate of mine before the race, and he warned me about the zip of his wetsuit and to be careful zipping it up. Despite me telling this to the guy who zipped my wetsuit up 5 mins before the start he still managed to rip it clean off.
Unfortunately it meant I had to man up and swim without a wetsuit. I didnt help that I was wearing a real loose cycling top underneath. All I was thinking about that was the lovely big pockets acting like parachutes through the water. I knew I was slow while swiming, and slow I was. Just happy as always to get out of the water as soon as possible though.
*** I know now from stopping swimming competely in July to starting again in mid September that I need to swim minimum 3 per week for 6-8 weeks if I am to get swim-fit or as good as I can really get!
*** I need to practice open water - apart from the races which I did this year, I didnt swim once in open water - I zig-zag-ed most the swim, swiming more to my stronger side as always, which I must remember for future
T1 03:40
I took my time as always. I need to invest in some triathlon shoes. A must for this year. Putting your feet in cycling shoes is just daft and a waste of time.
Bike 02:40:47
I went to hard in the first hour of the bike and suffered at the end big time. I probably drank too much and needed to stop for a pee twice, as for a race just for fun, I definately was not going to try and pee while cyling or down my leg.
I found the heat too at the end of the bike, taxing and probably dehydrated myself a little too towards the end, as I found myself without any liquids for a while. Also my bike was killing me, from riding a new bike and a slightly different position to my own road bike.I was also bored out of my mind! Texas countryside is a boring as it gets. Give me Co.Wicklow anytime.
*** I need to ride my TT bike more, I have only ridden it during races this year due to the fact that I have been racing at home, and it too expensive but mainly too much of an effort to bring it over and back again.
*** Get out on more cycling club spins more... stop being so lazy, and do more. I used to be out like clockwork on our Saturday morning club spin, one of about maybe 4 people who would always be there rain, hail or snow, but since moving to London I have gotten lazy. Things are going to change from 1st November I tell you!
*** Buy triathlon shoes
T2 02:23
Run 01:49:15
I suffered big time on the run. I found the heat immensely difficult to run in, and found to difficult to take in fluids while running without getting a stomach cramp. I walked through a lot of the aid stations which were amazing and tried to eat some cookies and take on some fluids at most.
Most of the run was cross country however there was no shade, and no cloud cover. The temp was over 30 degrees and I really suffered. I also had to stop for a **** on the 2nd lap, and had to walk before as I thought that I may actually **** myself, which wasnt much fun.
The support on the run was simply amazing. There were so many people out cheering you on, like nothing I have ever experienced in Ireland. I think that is because so many more average, larger, or people who come from a non sporting background race, and bring out there families and friends, as this is such a massive achievement for them. Alot of the races at home I just rock up with some friends and race. This sort of thing keeps you going when you felt ****, and also kind of made you feel like a rockstar. The cheerleaders at the aid station were a welcome bonus also, and encouraged you to pick it up while running through!
*** If I am going to race longer races, I need to stop fupping about and traing properly for them. I think that I may have done 2-3 long runs at most since Gael Force West, and even only 2 long runs in preperation for that
*** Need to practice starting running slightly empty and practice taking in fluids and food while on the move (if I were to do HIM/IM in the future)
*** Longer intervals: 1mile to 2 km reps are really important as well as strength work from running hills.
Total 05:19:15
Photos would not upload but the links are:
http://www.flickr.com/photos/43931090@N00/5123666212/
http://www.flickr.com/photos/43931090@N00/5123666264/
http://www.flickr.com/photos/43931090@N00/5123666334/
http://www.flickr.com/photos/43931090@N00/5123666498/
My observations
*** I had ambitions of racing longer at some stage, but during the race all I could think of how boring this was for me, and unenjoyable. Athough I did find it boring, and I do think that I prefer adventure races out of everything, I still think that I want to race IMs at some stage in the future.
I didnt apply myself fully toward this race, I didnt set goals for myself to work towards, I was only doing it, in my head as a new experience racing overseas and that it coincided with where I was going on holidays whether it was on or not, and importantly I knew no-one else racing this race adding to the lack of motivation.
I think its this combination that made me think that this was boring and unenjoyable, where as if factors were different I know I would have a different ideology. After all I didnt find the two other previous HIMs which I have done unenjoyable or boring.
*** I know need to learn to suffer and hurt more, which I already know. I didnt feel as fupped after this race as I have previously have in the past, and this how I want to feel after ever race. The above reasons would also have impact on this however.
*** I know what I would like to achieve, I know what I need to do to get there, and I am now starting to get annoyed at myself for not fully applying myself and trying to do this. I feel that I am ready to turn a new leaf in this respect.0 -
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Main set was: [75 as b/f,b/k,b/s, 75 as b/k, b/s, f/s, 4x25IM, 150 pull, 50 b/f, b/k, 50 b/k, b/s, 50 b/s, f/s, 4x25 IM, 150 pull] x 3
This session was TOUGH!
dude this gets my vote for "most jargon in a post 2011" 
I haven't the foggiest idea what it is but I'm sure it was fun LOL!
That is a serious session, especially in January! Have you got some early season goals?12x400m is tough... its probably also my favorite session. The last two were tough as having not done intervals in a long time I wasnt too sure what pace I could sustain throughout.
Times: 73, 73, 72, 73, 72, 73, 74, 72, 73, 74, 75, 74, all with 1:20-1:30mins rests. Times were not bad, and too be honest were faster than I though I would be capable of, although they did drop off in the last 3 reps.
Fair play on the work you are putting in, you are flying! My only concern would be how often the word 'tough' pops up in your log. At this early stage of the season feeling exhausted on any day means you are pushing pretty hard? It makes sense though if your A race is early0 -
I dont think I have done much work this winter (however you MCOS is something else - you get me out the door), but hopeefully I can say the opposite in a month's time. Unfortunately I have been plagued by sickness before and after Christmas, and took a full month off of travelling and focusing on drinking beers. I have gotten that out of my system now and am focused, on improving.
I believe in doing hard sessions - and really enjoy running on the track as it keeps you honest to yourself, and is a great judgement of fitness.
I have not a definative plan for this year... But my first main race is WAR Glendalough, but hope to try and run some quick times in 5/10/HM before April, is the plan at least.
Wednesday 26.01.2011
AM: Run into work, easy, 12km, 1hr
Was thinking about running home but
A) My gear stunk
My legs were tires after intervals Tues night followed by a run Wed morning all on concrete
Plan for the rest of the week is...
Th - Run into work (75mins-90mins), Swim in the evenng if I can get out of work on time
Fr - PM Swim
Sa - Bike
Su - Swim/Bike
But the weather looks cold over the weekend so we'll see how it goes...
*** b/k is backstroke, b/s brest stroke, b/f butterfly and f/s is obvious... I stopped keeping a written blog so I keep track here... just for my own reference.0 -
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