Alnwick Triathlon is just a sprint Triathlon, but a local one and a one I enjoy taking part in so I decided to treat it is part of my training for the Ironman, with no Taper, in fact it would be on the back of an 18hr training week and see how it went, plus all my training this year has been about endurance so I was unsure how I would cope with an event that is ‘flat out’ by nature
The day was bright, which I was pleased about but my legs were still feeling heavy from Friday evenings 75mile ride, so as I sat and waited for my wave to start I had all the usual doubts pass through my mind … but soon enough it was time for me to start.
I decided to do the swim (600m) at a steady pace and see how it went, I soon passed the person who had started in front of me and settled into a slow long even stroke, at length 10 I pulled my goggles off as I pushed off the wall then did the same at length 21, I managed to pass the person in front of me one more time at length 23 before exiting the pool. I later lernt I was 4th out of the pool in my wave and was only seconds behind those in fornt of me Lesson learnt, make sure your goggles are on properly … loosing them costs time Swim time 10:12
Had a bit of a bad T1 kicking a kerb stone on the way from the pool to my bike, ouch!! – Lesson 2, watch where you are going, it was on with my number belt helmet, shoes and shades – I grabbed my bike and off I went.
Soon as I got on the bike (23k) I could tell my legs were still suffering from Fridays long ride, but cycling is my weakest discipline and I thought id just go as hard as I could and live with consequences, I focused on 2 or 3 guys I could see in the distance and tried to real them in, pushing gears bigger than I’d normally ride. For half the bike I got closer and closer to those in front, but suffered with my tired legs more and more on each hill; until the race hit its only really long drag and I suffered big style and slowed right down allowing those in front to pull away from me Lesson 3, I need to do more strength work in the off season. But my endurance training paid off, as soon is I crested the hill I quickly recovered and was able to beat out a good rhythm back to transition, where I thought id try something new and take my shoes off while still riding the bike – Lesson 4 don’t try new things at races Bike Time 48:05
The day was bright, which I was pleased about but my legs were still feeling heavy from Friday evenings 75mile ride, so as I sat and waited for my wave to start I had all the usual doubts pass through my mind … but soon enough it was time for me to start.
I decided to do the swim (600m) at a steady pace and see how it went, I soon passed the person who had started in front of me and settled into a slow long even stroke, at length 10 I pulled my goggles off as I pushed off the wall then did the same at length 21, I managed to pass the person in front of me one more time at length 23 before exiting the pool. I later lernt I was 4th out of the pool in my wave and was only seconds behind those in fornt of me Lesson learnt, make sure your goggles are on properly … loosing them costs time Swim time 10:12
Had a bit of a bad T1 kicking a kerb stone on the way from the pool to my bike, ouch!! – Lesson 2, watch where you are going, it was on with my number belt helmet, shoes and shades – I grabbed my bike and off I went.
Soon as I got on the bike (23k) I could tell my legs were still suffering from Fridays long ride, but cycling is my weakest discipline and I thought id just go as hard as I could and live with consequences, I focused on 2 or 3 guys I could see in the distance and tried to real them in, pushing gears bigger than I’d normally ride. For half the bike I got closer and closer to those in front, but suffered with my tired legs more and more on each hill; until the race hit its only really long drag and I suffered big style and slowed right down allowing those in front to pull away from me Lesson 3, I need to do more strength work in the off season. But my endurance training paid off, as soon is I crested the hill I quickly recovered and was able to beat out a good rhythm back to transition, where I thought id try something new and take my shoes off while still riding the bike – Lesson 4 don’t try new things at races Bike Time 48:05
T2 went without incident, racked my bike, dumped my helmet and changed my shoes then shot out of Transition
The run was just over 5k a hilly off road rout and as I said above, “I shot out of transition” with hardly any of that horrible feeling you get when you move from bike to run – in fact I felt so strong that I diced to race it as if I was only racing a 5k (rather then a Tri) I felt strong crossing the fields and climbing to the turn round point passing 2 further competitors, I aimed to keep my HR at about 93-96% MHR and just pushed ass hard as I could, this strategy was only interrupted by the fact that I had to stop just before the turn around point to drain my bladder but I was soon off again with the stomp only costing me 90-100 seconds. I came through the finish line, completing the run 22:15, which for me is amazing considering I am only a 21min 5k runner – I have never felt as strong on a run after cycling Lesson 5, Brick sessions work
Completing the race, including transitions in 1 hour 24mins – knocking 8mins of my best over that course
In fact I felt that good that I went out for a 10mile run along the coast after lunch
4 comments:
Great going Will - especially off the week's training :o)
fantastic!
Good job, WildWill. Way to bust through in the end.
Excellent race, WW! You should feel great about that and where you are in your training. It shows you're on the right track.
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