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Year of first Tri race?

Found 12 results

  1. wombattri

    Busso 2019

    Who’s in for this (besides me)? I have Noosa Tri first, then Busso. My first time in WA. Any advice welcome - humorous or otherwise...
  2. Guest


    SO? Is IMWA continuing past this year? I saw that they're throwing slots at it, to boost entries I presume?? Not a good sign IMO. Please explain?
  3. Hello all, it's been a long time since I've been an "active member" on the forum but thought I'd post my race report from IMWA for those interested. IRONMAN WESTERN AUSTRALIA – RACE REPORT (M30-34 AG) This was to be my 7th iron distance race but first under the guidance of Alex Price of AP10. There was quite a shift in the way that my training was being done but most notably there was an increase in intensity in almost all elements of my training but primarily my bike. I signed up for Busso after not having the race I wanted to in Port this year and was really keen to have a good, solid race in WA. I'd not actually done any racing since Port in May so it was going to be a Winter focused on long, cold weekend riding. A vague outline of my training this time around would look like: Monday – Group swim ~3.5-4km (AM), strength and conditioning (lunch) Tuesday – 2 hour brick as 1.5 hour bike, 30 minute run with some intensity Wednesday – Swim ~3.5-4km (AM), 10km run with quite a lot of it at 4min/km pace Thursday – 2 hour brick as 1.5 hour bike, 30 minute run Friday – swim 3.5-4km (AM), strength and conditioning (lunch) Saturday – This is where there was great shift in my training as I drove the 45 minutes down to ride with the AP10 team each week for the 16 weeks before the race. Most weeks it was riding between 4-5 hours with some good intensity and building up to 15-18km runs off the bike Sunday – long run (started at 18km and built to 32km with pace increasing throughout the run) As most men, I'm a creature of habit and loved the fact that AP developed a template for my training week and it was just repeated week in, week out with obvious changes in sessions, focuses and specifics but the schedule remained constant. My main problem in Port was the fact I rode ~5:30 which just isn't anywhere near good enough to be towards the front end of the age group so I knew my biking needed a lot of work. Even though my biking duration didn't really change compared to previous preps, there was definite boost in intensity. I also learned A LOT from riding in a group – things that I never took time to learn E.g. angles of the bike when turning, how to descend better, how to ride in a group and just better bike handling skills in general. My mate, Michael and I, arrived in Busso on the Thursday before the race where things just seem to run smoothly from the get go. No hiccups with travel, got rego done with plenty of time and we seemed to have a lot more time up our sleeves than normal. Because of this I found myself doing an “extra” ride which wasn't programmed and AP wasn't a happy camper about this so backed off the ride on the Saturday. Nothing extremely noteworthy seemed to happen in the lead up to race, for the first time before an ironman I felt in complete control and “knew” I was in for a good race. We did a couple of easy swims, a few easy to moderate bike rides and an easy jog in the days beforehand and just got ourselves organised. The day before I met up with Mick from AP10 and went for a nice 30km spin on the course to get used to the feel of the roads etc. Had a chat with coach AP the day before to go over some more specifics, which made me feel very much at ease about the day ahead, and then it was feet up for the afternoon and evening. Race day: After having my best day before an IM sleep and the obligatory few toilet stops in the morning, it was go time! SWIM: Mass start. I must admit, I'm a wuss and love the Port Mac rolling starts so not having done a mass start in a few years did make me worry a little but AP said “don't take a backward step for anyone” which stuck in my mind. So there I was, a 1:00-1:08 swimmer starting 3rd row back from the front as close to the jetty as possible. I knew it was going to be a fight but I was ready to hold my own. Swam the first 500m strong, not stupid but hard and then bang, my breathing was fierce and I was getting chest pain. I stopped and started pulling at my wetsuit to let some air in but was struggling to breathe. My mind did 3 things, firstly it went to “shit, I'm going to have to pull out, how embarrassing after all the training” and then it went to “I'll swim over to the boat and take it off” to “shut up, just swim easier” - this all probably happened in the space of 45 seconds so I then backed of the gas and just swum easy to moderate and concentrated on not losing the draft I was taking up towards the end of the jetty. I got to the turn around and looked at my watch and thought I saw “33:xx” (turns out I was wrong) and was quite pissed off that I was going to swim 1:06 after all the good swim prep I felt like I'd done. Swum back very uneventfully and just focused on drafting all the way back into shore. AP instructed me to stay focused in the last km of the swim which I was very concious of. When I came out of the water and glanced at the watch at 56:xx I almost fell over, I was pumped. Swim time: 57:07 (PB by 3:40) 105th overall out of the water and 15th in the AG (this still blows me away as someone that came dead last in the AG in my first triathlon and swam ~28 minutes for 1km) T1: it was a 380m run into T1, over a bridge and back down. Wow this was the quietest I'd seen T1. Unfortunately, the volunteers were busy so had to strip the wetsuit myself and get it all organised – no issues. Time 4:01. BIKE: Plan was simple today on a flat course – keep the power at ~225-230 watts and be diligent with staying aero. I couldn't believe how few people were on the course, it makes the day so much more enjoyable. In all honesty there was really not much to report on the bike – there were some small groups working together towards the front end of the race but from what I saw, most were sitting legal – I actually saw more drafting from those riding ~5:30 than anyone towards the front of the race. I actually started overtaking a few pro females on the bike, again another first for me! I went through the first lap of 90km in about 2:23 or so with a power of 241NP (239AP) and HR 145, power was a little high but I felt great so was just going to plug away for a while. Got to ~140km and saw a group of 4 working so thought I'd hook on the back of that. I was in 2 minds of what to do now, I could push through the group and ride back into town solo or I could deliberately try to conserve some power but will sacrifice a few minutes on the bike by doing so. I thought I would “test” the best option – I let the group go 75m up the road and soft pedalled and thought 'I'll see how much power I would have to ride to catch them up' – turns out once they got away I had to ride ~240 watts to catch them anyway so would have to ride harder to get around them. Decision made, I'll sacrifice a few minutes and ride 12m behind the group back into town. My NP dropped to 220 watts and HR to 140bpm for the final 40-45km but was still riding 36km/hour as the wind was picking up. It wasn't super windy by any means but there times when you'd have to slow a fair bit and work into the wind. Time was 4:50:47 (PB by 11 minutes) at 232 average watts (235NP). I was about 76.5kg during weigh in on the Friday so would be 75kg normally I'd suggest). 53rd fasted bike split overall and 11th fastest in the age group (at this point, it looks like I was 47th overall and 11th in the AG in the race) Nutrition on the bike: Simple. Infinit in my bottle where I'd have ~80g carbs per hour and a bottle of water between aid stations. Out of T2 with about 5:56 on the race clock, again by far the best position I'd been in. RUN: Here is probably where I made a couple of errors. My thoughts were to dial in race “effort” but should have been more diligent with setting out at 4:30/km pace which I'd practiced a lot. I went through halfway in about 1:35-1:36 but knew I was already fading with the quads starting to shut down and just shear pain with every step I was running. Heart rate average for the first half of the race was 148bpm but I knew this wasn't going to be my problem anymore – it was going to be about trying to minimise the slow down! At no point in the last 20km did I feel comfortable and things were just starting to slow down bit by bit and it was just a game of 'moving forward' – in the last 15km I found myself taking in anything at the aid stations including coke and fruit just to break up the Infinit (which was the first time I'd used this in an IM run leg). The second half of the marathon I went around in 1:47. I think the run would have sucked a lot less if I did the first half in say, 1:38-1:39 and I conserved a little more early but I'm always learning in this long distance triathlon game that we play. All I could think about in the last 500m of the run was 'please let me having the chute to myself, I don't want to sprint against anyone' and thankfully it was all mine so I enjoyed it and was so happy with the day and the hard work paying off! Run time: 3:22:21 Nutrition on the run: 80g of CHO per hour in Infinit (I carried a small bottle which I changed halfway through in special needs) plus some coke and fruit when I felt like it. End result: 9:16:10 (PB of 22 minutes!) 51st overall (including ~25 pros) and 10th in 30-34 AG. We had 6 blokes go under 9 hours in the 30-34 age group and some freaky talented age-groupers racing. 2 blokes who went sub 9-hours couldn't jag a Kona spot, crazy! This race has given me confidence that I will keep getting better and better each year and I'm now really confident I have the ability to qualify for Kona if I stick to the plans that AP sets for me. I don't feel like I'm “chasing” Kona by any stretch but I am chasing improvement with every race and lead up that I do. I came 10th at Port and 10th here, yet I could not be happier with what I did in Busso, it's all to do with how well you execute what YOU know YOU are capable of and racing to potential which makes me feel so satisfied! There were so many positives of the race performance and lead up: Getting AP to coach me was something I needed to take me to the next level. My previous coach was a mate of mine, who is now based in the UK, took me a bloody long way from last in my age group to a few sub-10 hour ironmans but I needed to be more accountable to someone and constant communications. The athlete:coach relationship is an interesting one and I firmly believe you have to buy into what they want you to do 100% otherwise you're wasting your time and energy and I'm 100% behind anything that AP asks me to do. Using intensity on the bike to improve performance but importantly confidence when riding Training with a great group of people for the longest and hardest session each week – the Saturday brick – makes life a lot easier and was a huge stepping stone to my improvement in my biking. Strength and conditioning training 2-3 days per week for 6 months made me feel bullet proof. Hardly an injury or ache to worry about the entire build. Using, what I would consider, triathlon specific toys and sets within swims – for me swimming 57 minutes is crazy and one of the things I am most proud of. Paying more attention to aero – had a bike fit a couple months before the race, changed water bottle systems, practiced relaxing a lot in the TT position and bought a new helmet made me feel super comfortable in the race position. No after work sessions – only morning and lunchtime sessions made me relax after work a lot more than usual and enjoy some nighttime rest. Negatives of the race performance: Little panic attack in the water – might be due to wearing a long sleeve wetsuit for the first time in a race since 2009! Not following the pacing strategy early in the run! It is time for a few weeks easy training before getting back into training for Port Mac 2017. The main point out of all this is the fact I have really enjoyed training and the process of it all as opposed to training to race and living and dying by the race result.
  4. ozzybuds

    IMWA 2016

    Is it too early for a thread on this? I'm registered, flights, accommodation & car hire booked. Wife & kids are coming with me. Getting so excited that I might start to think about going for a swim at some stage. Just wondering which other Trannies are planning on having a crack this year? Will there be a Beer Mile? Do any Busso veterans have some good tips for both racing the event and hanging around the area during IM week?
  5. IRONMAN WESTERN AUSTRALIA – RACE REPORT – Scott Connolly (M25-29 AG) This was my 5th iron distance race now, 2nd in 2014 and a race I was quite confident going into. I went into the race with the same mentality as I did at IMOZ where I just wanted to aim to tick the sessions off without too much thought. As always, the goal was just to be consistent throughout the year and I think I hit a pretty good percentage of sessions my coach, Benny, had prescribed. I did a little hit out 6 weeks before at Huskisson sprint just to get a bit of confidence – I came 11th OA and 2nd the AG so I was happy with the race. The other reason I was really looking forward to this race was because I was doing it with two good mates from high school. One was doing his first IM. I put a training overview in my last race report but not much had changed in this lead up to the race with the exception of instead of doing my race simulation days as a 30min run: 3 hour bike: 2 hour run, I was doing 4.25 hour bike and 2 hour runs so I had a little more cycling in the legs this time around. A very vague outline of my training would look like: Monday – Squad swim (AM), easy run (PM) Tuesday – 90min bike + resistance training (PM) Wednesday – Squad swim (AM), easy to moderate run (PM) Thursday – 90min bike + resistance training (PM) Friday – short swim (AM), easy run (PM) Saturday – long ride or race simulation closer to race day Sunday – long run or rest if SIM completed the day before After a 3am wake up on the Thursday before the race it was time to drive up to Sydney (from Bowral) and get to the airport for a 6.30am flight. There were 4 of us, 3 racing and my mate’s girlfriend. Last time I did WA in 2010 we arrived on the Wednesday and I felt that was a lot of time fluffing about before race day so opted to arrive a day later this time around. We did a few sessions in the lead up to race day including a couple of swims and a bike ride close to town where it was probably the most exposed part of the course. When we did a ride, even though the wind was really low, it still impacted speed and power on the bike so we knew if the wind got up on race day it was going to have a strong influence. Fuelled up on the Saturday with quite a lot of carbs (I follow a low-carb, high-fat diet but start loading up 24 hours before the race). Got a really good night’s sleep before race day which was another positive so felt good come race morning. Race day: Even though we were only about 2km for transition we were lucky enough to jag a lift down to the start area. After a very brief (solid 1min) warm-up swim it was nearly time for the race to get underway. My coach has raced WA the last couple of years and advised to start to the right of the group which I did. Conditions for the day were pretty much perfect, water looked flat, wind was down and it was actually quite cool in the morning. SWIM: I’d be working pretty hard on my swim since Port. I had been swimming in a very small squad since June and could feel myself getting stronger through the water and effort becoming much easier. After the gun went off (or siren I can’t actually remember) the first 400m was typical craziness – nothing insane just standard IM swim brawl. This race I made a conscious effort to push off the line hard for the first 30 strokes and try to get on to some of the faster swimmers. Unfortunately, given the congestion I was swimming pretty crappy for the first ½ km having to breathe every 2 strokes just trying to get some air without being elbowed. After this, until the end of the jetty, it was quite calm. I just continued to shift from person to person trying to find some feet. Once at the turn around it got really congested again and I had a glance at my Garmin and it was 31:xx which I was pretty happy with. For the first few hundred metres following the turn around there was a fair current rolling into us. From here onward I followed a single person, who had a nice strong kick, all the way back into shore. Swim time was 1:03:18 (310 OA and 32 AG – by far my best result in an IM swim). T1: Uneventful – in, had help with getting the wettie off and just kept moving. Time: 3:23 (171 OA and 14 AG). BIKE: We had driven the bike course the day before the race so we had a fair idea of the road surface changes and the turn arounds. One thing which was a positive on the new 2-lap course was the fact you never really had the wind in your face for an extended time as there were a lot of small out-and-back sections. My plan for this race was to ride between 200-215 watts for the race and just stay diligent with remaining aero. Even though being 300th of the water isn’t anything to write home about there was noticeably less congestion on the road compared to coming out where I normally do 1:06-1:10. As in most IMs I’ve done the first 20km is pretty tight and not marshalled. The course at Busso is dead flat, the only thing that slows you (well me) down is the road surface at times and if the wind picks up. Once I got through 40km odd I legally sat myself at the back of a pack for the next 20km but the continual changes in power and some in the group were so blatantly drafting it was pissing me off so I got myself ahead and put in some slight surges (230-250 watts) to bridge up to other groups. Got around the first lap in 2:29:xx (216 NP) when a big group of about 15 riders swarmed past me heading out of town. I again just thought ‘sit on the back and save some energy if they’re moving at a good speed’ – this probably lasted 20km before the group started slowing down and I went ahead. After about 120-130km I got ahead of another group and then that was pretty much it in all honesty. It was just me for the rest of the ride. There were times in the last 40-60km where I couldn’t see anyone in front of me or anyone behind me. I actually thought I went off course for a while there. Coming back into Busso the wind was definitely stronger than lap one and had almost swung around a little so the last ~20km had a mild to moderate head wind and I really could have used someone to ride with at this point. I started to dial back the power a touch as my HR was starting to get higher than what I normally ride at – it was 140-142bpm where I normally try to ride 132-136bpm. Riding by myself I started becoming aware of some right knee pain which was bothering me and I didn’t know how it would affect my run. The pain felt ‘deep’ and was getting worse as the ride went on. 2nd lap 2:32 (204 NP) Total bike time 5:01:24 – NP 210 (average 206), weight 76-77kg, HR average: 136bpm. (124 OA and 10 AG) T2 – Uneventful. Great vollies. In and out with some sunscreen on. Time 1:39 (26 OA and 2 AG) RUN: Plan was to run to HR as first half @ 145bpm, 2nd half 150bpm and whatever is left in the tank. My goal before the race was to hopefully run around the 3:15 mark. I ran 3:17 at Port but knew I had probably cycled more this plan and ran a little less but was still quite confident. I knew I was going to walk through aid stations to take on 2 cups of coke, water and ice so this mentally breaks up the run for me. The first lap (of 4) came and went pretty fast just ticking by at 4:38/km or so but I wasn’t feeling good at all. 2nd lap went around at 4:40-4:45 and I knew I was going backwards pretty fast. HR was fine, this was never my issue during the race it was the fatigue I had built up in my legs. 3rd lap was sliding to 4:50-5:00/km pace and things were getting bloody tough. The run at WA is very exposed so even in not-so-hot days the heat gradually wears you down nonetheless. On to the 4th lap and after about 36km and instead of walking at only aid stations it turned in to walking every km and walking every 500m – basically I wasn’t in control anymore, I was reacting to the body being so uncomfortable. The last lap my times varied between 5:10-6:00/km pace and this was a big struggle to hold but I just kept saying ‘any running is faster than walking’. Then with about 300m to go I saw an individual with a surname (on the back of his tri suit) who beat me by <1min in Port – he didn’t have his AG on his leg so I couldn’t be sure but after he started holding on to me as I went past (and people were cheering his first name) I knew we were in for a painful finish to the race! He chipped ahead of me and then we had a little argy bargy coming down the chute and I was able to sprint past him and return the favour by beating him by a few seconds (he may on this forum somewhere actually). In the end, the knee pain on the bike didn’t have any influence on my run but still not sure what brought it on. Run time: 3:28:24 (71 OA, 7 AG). End result: 9:38:10 – 82nd overall and 6th in 25-29 AG (my last race in this age group before moving to 30-34). There were 2 slots in our AG and the winner of the AG was 8th OA and the first Aussie over the line in 8:45 and 2nd was 8:51. It rolled to 3rd – who rode a 4:30! And went 9:10. There was daylight between 5th (9:24) and myself so I wasn’t expecting anything but you have to be there to get the spot so we tagged along anyway. I just can’t compete with those guys going that fast! – it’s another couple of levels up. Positives of the race performance: · Relatively stress-free lead up but started thinking too outcome-based closer to the day. · Pre-race and during-race nutrition – 3rd IM in a row without GI issues. · Really happy with my swim, especially comparing my placing and against guys that have beaten me for many years in the swim. I still think I need it 6-8min faster though! · Getting the better of the sprint at the end of the race. I’ve previously crumbled in similar situations in shorter distance races. Negatives of the race performance: · In hindsight I should have gone with my instinct and when my HR drifted considerably I should have relaxed on the power and almost waited for a group to catch me. I think ego got the better of me and I wanted to ride as close to 5 hours as possible. Why? For no reason at all! Bad decision at an important time! · Due to the above this made the last 8-10km of the marathon a very unpleasant and unenjoyable experience. I also had to ‘reactively’ walk in the latter stages of the run. I’m confident if I biked 5min slower I would have been 10-13min faster on the run. I have to make sure I learn from this race. It’s IM 101 but if you over-bike, your run is slower and is much harder! (This is a note for me to read in future preps). At this point in time my mind is saying yes to signing up for IMOZ 2015 but I just want to make sure the body wants to follow.
  6. Sometimes I get a little slack and mean to write up a race report, or I reminisce about some of the better reports I have read and despair that might will never match up to the humour of Otter’s, or the shear speed of Lachie94’s. Then again, as I was talking to someone about earlier this week, Triathlon is one of those sports (for the majority) that is not raced at the pointy end against others, but as a race against yourself, while in the company of others also racing themselves. I can hope that writing up my races can in the least make people smile and possibly help encourage them to do something that they once thought of as impossible. When asked why I race LD Triathlon, these days I just answer with “Because I am stupid” if pressed, I may continue with lines about the stress that not only racing but the training can place on the body, or I talk about what a sedentary deskjob does to the body. I might even talk about my brother, but well, I will touch on that a little later Due to my lack of updates for the three larger races I have done this year, I might just multipost in one thread.
  7. I'm going to lay it all out on the table. Let me start by saying I know everything I've done wrong to this point. I accept it. I need help now to figure out what I can do in the very short period of time there is left. Judgment is unnecessary. I am hte toughest critic of myself. So, here goes. This will be my first IM. I've completed 2 HIM since May, both performed poorly. I am around 15 kilos heavier than would be ideal for hitting the start line of an IM. I've done drastically insufficient training. Two reasons, 1) I've had a crap 6 months or so personally. I've been eating and drinking my way through it. I've had no motivation whatsoever. 2) as soon as I got my mojo back, I injured my achilles. Running and cycling have been limited at best. Longest cycle to date is 130ks (the cycle during which I blew the achilles). I have a 140 plkanned for this weekend and a 150/160 the following week and that's it. Running, I am doing a test-run tomorrow to see what I can manage, limiting factors being my achilles and my weight. Assuming tomorrow goes well, I am planning around 15k on the wekeend and 25k the following week and that will be it. I've gotten myself a decent bike (BMC TM02) and am reasonably competent on it, but let's just say, in general my cycling ability sucks. It has standard everything on it. Also, wind is my enemy. A headwind takes around 10ks/hr off my speed and to maintain that speed I have to really smash myself. Obviously, losing some weight will create the greatest benefit. I am really struggling with that, but I think after seeing the Mandurah photos in particular, I am feeling some motivation to stop being a total pig. So, what else can I possily do, if anything, at this late stage to allow me to finish IM? I don't care if it's 16:59:59 when I cross the line, I just want to finish. Please help?
  8. Does anyone know where I can get a full set of IMWA results to ponder over? one you can download into excel?
  9. JonoB

    Busso vs Port Mac

    I'm wondering if anyone has done both Busso and Port Mac and is able to please share some insight? Specifically, what I am trying to determine is, all things being equal (i.e. weather, getting pacing/nutrition right etc), how much faster is Busso as a course than Port Mac? I did a 9:48 at IMOZ this year (59/5:16/3:26 + transitions). What I'm trying to work out is, with the same fitness in the 3 disciplines, can I hope that the faster course at Busso would give me a full 20 mins (and get me to a ~9:28)? I'm aware there are countless variables - but just trying to get a baseline. Also, is it right to just expect the speed benefit to be on the bike, or is there any benefit to be had on the run as well?
  10. So who is in for 2014? 2014 Onsite Entries Open – Mon 9 Dec 2013 Yes, we are talking 2014 already! SunSmart IRONMAN Western Australia, Busselton entries will open onsite for the following year’s event for the first time in Australia. Event Details Event Name: SunSmart IRONMAN Western Australia Date: Sunday 7 December 2014 Entry Fee: $760 AUD (including GST, excludes Triathlon Australia One-Day Membership and Active fee) Onsite Entry Details Date: Monday 9 December 2013 Time: 9.00am – 11.00am Location: Check In / Change Tent, Signal Park Triathlon Australia Priority entry will open online on Tuesday 17 December 12.00noon (AEDT) (9.00am (WA), 11.00AM (QLD)). General Public Entries will be open online Thursday 19 December, 12.00noon (AEDT) (9.00am (WA), 11.00AM (QLD)). http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia/register/2014-onsite-entries-open.aspx#axzz2mNuaBQie
  11. I’m after some bike pacing advice from the Bike experts and those who’ve raced Busso. I’m OK with pacing a 70.3 but no experience with IM’s (my 1 and only was nearly 20 years ago). Run is my strength so want to ensure I don’t overcook the bike and can put in a decent run and at the same time ideally race the IM and keep myself competitive in my AG. BACKGROUND: cycling is my weaker leg. I’ve done a reasonable volume of biking over the last 6 months (averaging 6-8+ hours per week at reasonable intensity). However in terms of an Ironman preparation not ideal with only 4 “long” rides of 4 hours in the last 8 weeks. The rest of rides have been 1 hour+ trainer sessions and a weekly road ride of 2-2.5 hours. I rode Mandurah in 2:25 with an average HR of 146-148 (I don’t have a PM) and felt like I paced it well in that I had a decent run off the bike. Thought I should aim at HR < 138 and ideally ride at around 5:15 pace? Is that realistic particularly given I don’t have many longer rides in the legs. Realise there is no perfect answer but appreciate any advice or thoughts. Thanks.
  12. Heading over for Busso with a mate and our respective other halves, and looking at the logistics. All the cheap accommodation has long gone, but we've found a house in fairly close, albeit at the appropriate daily rate. Looks like there are limited flights from Perth to Busso, so although we wont need a car for the race weekend, we might have to hire a car and drive down, although four adults, two bikes, and a baby will need decent size car. Any sage advice from Trannies that have been there done that ? Thanks!
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