Sunshine Coast 70.3

[AA7 1,831]

This will be my first ever race report on Trannies. I think I'm a pretty boring racer, don't do numbers, don't pay much attention to nutrition, don't overthink things and just try to have fun and don't take it too seriously. I obviously still try my best, but if I don't get a good result, oh well.

I will start with a bit of background to give some context. I have had a troublesome achilles/ heel bursitis issue for several years now which limits my run training. In fact, my training has been crap. I have been able to still run relatively well on limited training though. During the last few months, the foot was starting to feel a little better and I was able to run a bit more consistently. No intensity, lucky to be 6min/km pace, just running about 6-7km every afternoon. The benefits of making the beach my work from home location, thanks COVID.

Still had no intention of getting back to long course racing, but chatting to a few people (enablers!) at Rainbow Beach tri in mid-August, I started to think about it. That was 4 weeks before Sunny Coast, so I decided to throw in a few longer sessions, just in case. Longest ride was maybe 70km, longest run was 15km. I dont train with any sort of plan, sorry to all the data people out there. Anyway, entered on the Monday before the race. I was excitedly nervous. 

The race.....

So hearing rain when the alarm went off was not how I wanted the day to start. Oh well, it is what it is. Had a bit of a jog after setting up in transition and I didnt feel great. HR felt high and I was just a bit breathless, hoping it was just the extra nerves. Made my way down to the race start, jumped in for a quick warm up swim. Same thing, felt my HR than it should've been and just felt yuck. Started towards the front of the rolling start, maybe 5-7mins behind the first ones. From the start, I just didnt feel comfortable, breathless and couldn't get my usual rhythm. I had to slow my pace right down and just try to get through as best I could. I even had to turn on my back a few times and do a few strokes of backstroke to catch my breath. Got into a bit better rhythm towards the end of the swim, but it was awful. I was thinking I was in for a long day. Got to the end of the swim, very happy to stand up on land, bent over and spewed up some seawater that I had swallowed. 32min swim which is pretty shit. I was worried. Jogged the 3mins or so up to T1. I've had a similar feeling once before. GC World Champs in 2018, and that ended up being the worst race I've ever done. 

On the bike, wet roads. Took it easy getting up to Buderim Ave and then down on to motorway. Not having done any long course racing for years, I'm pretty clueless when it comes to nutrition. Didnt really have a plan, just going to wing it. Had some infinit in a bottle, a few gels and some energy chews. The first few energy chews didnt sit real well in my guts, so I was still thinking I was in for a bad race. But got into a good rhythm on the bike, made easier with the nice tailwind though. Sitting on about 40kmh I think. Anyway, the bike was pretty uneventful, tummy seemed to settle ok, felt quite good. I was thinking maybe 2.35ish for the bike, so 2.36 was pretty good. 

Run time. Didn't have much of a plan, dont go out too hard is probably the only thing I had in mind. I do wear a garmin, but I never look at it when I'm racing. Up and over the hill, that first bit always sucks coming off the bike. But again, just got into a rhythm and chipped away. I didnt have any real low patches, pace slowed a bit in the last 6km or so, as expected on limited training. Saw a friend out near the far turnaround on the first lap, she told me I had about 3min lead in my AG. That made me happy. I knew I just had to hold it together, get some sugar into me so I didn't bonk. I probably underdid the nutrition on the bike as I was worried about how my guts were feeling. Last time up the hill was a bit ugly, but always lots of cheers there which is awesome. Then just let the legs take you down the other side. Although the extra little turn down into the carpark was a bit nasty. 

But it was an awesome feeling coming up onto that red and black carpet. Even if it was squishy and soaked with rain. I didnt have any rain on the run, and it was only right towards the end that the sun poked through. Otherwise it would've been very sticky. I was thinking under 1.40 for the run, came in at 1.41, not bad I guess. Overall time of 4.55 and first in my AG. Bit slower than my last 70.3, but I guess I cant complain. 

The foot definitely isn't perfect, it still troubles me somewhat, but hopefully it can stay as is and I can continue with the run training. Over shorter distances, I'm running faster than I have in several years. Almost down to 4min/km in my last 5km. Exciting. 

Sorry, that's probably really boring and I've put you all to sleep. But I currently have nothing to do at work, so you get a race report from me. Ask me any questions...

[k3vski 161]

Not boring at all, thanks for sharing! Always keen to read someone else's experience, especially on the same course. Well done and congrats on the AG win!

[more 825]

Hopefully one day I get to the point where I can do backstroke and pull a 32 min swim and consider it shit....

[iFoz 466]

Well you may not have rocketed through the course like your namesake missile (AA7), but you definitely hit the target... top of the podium. Welcome to the TriReport club.

Always interesting to hear how others approach and feel on race day.

👍

[ComfortablyNumb 1,125]

21 hours ago, more said:

Hopefully one day I get to the point where I can do backstroke and pull a 32 min swim and consider it shit....

Me too!  At my best, 34mins was typical (29 once at Yepoon, but I reckon there was a big current assisting).

4.55 on limited run training is insane.  What AG are you in? 

Always wanted to crack the 5hr for an HIM, but now an unfulfilled goal as long course is now out of the question.  Think my best was about 5.15 at Port Mac.

[Cranky 1,280]

Congratulations. I have to say that I am jealous that you can pull out shit like that when you're "undertrained".

I trained really hard for that race. Had a few major obstacles to overcome, but was really happy with my day out ... and you kicked my arse without training. 🤦‍♀️

Well done!

[BNothling 315]

It was awesome to see you out there and doing your thing! Congrats again on an awesome result, even if your race wasn't as great as you think it could be.

Edited September 28, 2020 by BNothling

[AA7 1,831]

On 25/09/2020 at 06:50, ComfortablyNumb said:

Me too!  At my best, 34mins was typical (29 once at Yepoon, but I reckon there was a big current assisting).

4.55 on limited run training is insane.  What AG are you in? 

Always wanted to crack the 5hr for an HIM, but now an unfulfilled goal as long course is now out of the question.  Think my best was about 5.15 at Port Mac.

40-44

[AA7 1,831]

3 hours ago, BNothling said:

It was awesome to see you out there and doing your thing! Congrats again on an awesome result, even if your race wasn't as great as you think it could be.

Thanks Ben.

Scored myself an entry to Hervey Bay 100, so I might actually train a bit more for that and see what I can do.

[AA7 1,831]

On 27/09/2020 at 12:40, Cranky said:

Congratulations. I have to say that I am jealous that you can pull out shit like that when you're "undertrained".

I trained really hard for that race. Had a few major obstacles to overcome, but was really happy with my day out ... and you kicked my arse without training. 🤦‍♀️

Well done!

Thanks Jo. No doubt we'll have some close battles again this season.

[BNothling 315]

13 minutes ago, AA7 said:

Thanks Ben.

Scored myself an entry to Hervey Bay 100, so I might actually train a bit more for that and see what I can do.

I'd say that the sky is the limit, but it sounds like your foot might be! 

[AA7 1,831]

8 minutes ago, BNothling said:

I'd say that the sky is the limit, but it sounds like your foot might be! 

Touch wood, still feeling pretty good. 

Ran 4.03 pace off the bike at Redcliffe yesterday. Fastest I've run in years and I actually felt quite comfortable. Swim was heaps better than Sunny Coast, only 10 secs behind someone who was 4mins quicker at Sunny Coast and just over 37kmh avg on the bike. I don't have a record of bike splits, but I think that is probably the best bike speed I've had for years too.