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Sar

WS 70.3 - first timer...

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Firstly, I'm super new to this forum, but in only a week or two it's been great and you guys are really supportive - thank you!

I've only done a handful of sprints and 1 Olympic before this and then someone in my training group suggested WS as a first 70.3 and before I knew it I was training for it and entered...

I've never been very athletic (I was the girl who cried when she got picked for the 1500m at school) and never ever thought I'd be able to do this.  That's the excuses for a slow time out of the way!

I had a really good training programme beforehand and train with a squad here in Newcastle who are all hugely supportive and motivating which was brilliant.  The training was bloody hard to fit around life and work although I know that's nothing new to you guys, and I'm fitter than I've ever been right now and feel great - even the day after!

We were staying in Penrith on Saturday night and checked in in the afternoon and racked my bike then went back to the hotel.  Got bugger all sleep on Saturday night and left for the venue about 4am.  My husband had a work commitment in Sydney which he couldn't get out of so he had to leave me on Saturday morning on my own and very nervous!  I got to transition and sorted my kit out, and the remaining time went really fast.

Swim

I knew this would be slow, and it really was.  I'm slow anyway, my recent outdoor pool swims in a wetsuit have been 1.47 ish/100m and 2.10 without so I was hoping for around 45 minutes.  I was relaxed in the water and concentrated on not trying too hard because I didn't want to get too tired.  I should maybe have tried a little harder because I ended up at 55 minutes!  It felt like a very long way...

Bike

This is where I learned another couple of lessons for next time (not that I'm ever going to do another one right?!).  I wanted to keep my heart rate at about 70% so I didn't burn out on the run and was aiming for 28-30kph at this rate.  I couldn't even manage 25kph and keep my heart rate that low.  I was still quite hyped up by the whole thing which wouldn't have helped and it was starting to get hot.  I just didn't have enough power in my legs to go faster without my heart rate going crazy.  Need to do strength work on my legs.

I also concentrated on eating enough and drinking a lot so I didn't bonk on the run and that went well although I do also need better bike skills so I can refill bottles faster on the move cos I reckon I lost a a fair bit of time stopping and slowing down for that.  I went just under 3.30.  

Run

I really enjoyed the run.  I'm not a fast runner (spotting a pattern?), but my heart rate was where I wanted it and my pace was good.  I felt really good for the first 10k, the next 5 started to hurt a bit, the next 2 or 3 were a case of mentally knowing I could do it, then my husband got there and I saw him on the way past which was a fantastic boost, then all of a sudden there was only 3k to go and I knew I was going to do it.  I even had a mini sprint over the line.  Then felt a bit emotional, and so, so happy.  2.23 I got on my Garmin.

 

I woke up this morning - after 11 hours sleep - with a massive smile on my face and feel really chuffed to have done it.  I'd wanted to do around 6.30 and ended up at 6.55.  By the second lap of the bike course all thoughts of a time had gone and I was just concentrating on finishing feeling good but I am still really happy to come in under 7 hours.  I didn't finish feeling like I could have gone harder and know where I want to improve.

It's a great race, the venue is amazing and the organisation and volunteers were exceptional.  

Tired but happy!

 

 

 

 

 

 

 

 

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Edited by Sar
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Senasational effort and report. Well done. Sounds like you handled the heat better than me. I am from Newcastle too. Who are you training with?

cheers

NSF

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20 hours ago, Sar said:

Thanks NSF! - you too...

I train with Pete Mauro and TSO.  You?

I used to train with Pete but now I am with the Newcastle Tri Club group. I am sure I will see you around. 

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23 hours ago, Sar said:

This is where I learned another couple of lessons for next time (not that I'm ever going to do another one right?!).  

 

Funny - I remember saying the exact same thing almost 8 years ago at my first half ironman!  

Great work Sar - fantastic achievement, you should be very proud!

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20 hours ago, surfer101 said:

Well done Sar, thanks for sharing. Whats next on your triathlon calendar? 😊

Some serious bike strength work before anything else!

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48 minutes ago, wombattri said:

Funny - I remember saying the exact same thing almost 8 years ago at my first half ironman!  

Great work Sar - fantastic achievement, you should be very proud!

Thank you! 

 

 

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Well done SAR!  Brilliant work and glad to read you enjoyed it.  Love hearing first timers reports it is very motivating.  Congrats on your achievement.

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Well done. If you can afford it, consider getting a power meter for pacing. I can't use HR as a measure in a race because of the excitement. My HR hits 160 before I even enter the water.

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37 minutes ago, asmithaxe said:

Well done. If you can afford it, consider getting a power meter for pacing. I can't use HR as a measure in a race because of the excitement. My HR hits 160 before I even enter the water.

Thank you!

I got a brilliant bargain of a secondhand TT bike with Di2, and SRAM power meter - sadly I didn't do it justice!  My power output is really low.  I'm going to work on bike strength and improving my FTP.  

Not sure what I can do about the extra beats a minute from excitement/nerves/feeling sick etc!

 

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It probably didn't help your HR having a non-wetsuit swim and the heat. Long course triathlon is a massive learning curve, I wouldn't fret too much about your HR. As you get fitter and a few more races under your belt, you'll learn more and get your pacing sorted out. 

 

What's your next race?

Edited by zed
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21 minutes ago, zed said:

It probably didn't help your HR having a non-wetsuit swim and the heat. Long course triathlon is a massive learning curve, I wouldn't fret too much about your HR. As you get fitter and a few more races under your belt, you'll learn more and get your pacing sorted out. 

 

What's your next race?

Was it ever a learning curve!

As far as long course goes, I'm not in a huge rush and am thinking something like some Olympics then another 70.3 next year and then a full the year after.

Maybe...!

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Congrats Sar. You've only done a few races yet stepped up to the plate. What I like about your report is you had a good training plan and a good preparation. Doing your 1st longer race is hard enough, but having to face the morning and start without your supportive other half is tough. Do not ever worry about your time compared to others - in every race there is someone faster than everyone - except 1 person (the winner). The power, strength and fitness comes will come over time so stick with it.

The Newcastle Tri Club is really good. I've met a few from there and are always positive.

I love your line, " I didn't finish feeling like I could have gone harder and know where I want to improve". The mark of a champion.

See you at the next one.:lol:

FM

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