RR: 180.2 km Timetrial

PiledHigher said:

Last weekend I competeted in a 180.2 km timetrial and thought I should write a race report.

They say you should warm up b4 a race so I though a swim would be a good way to get the heart rate up. Swam 3.8k's in ~ 63min, heart working and warmed up.

The time trial: After the warmup I had a starting position for the time trial of 624. The day was warming (from 23 degC at the start to 28 degC by the end of the timetrial) and the course had a good tailwind on the outward leg so a steady early pace was set, as the day warmed up the return leg which was exposed and windy became more difficult (particularly on the second lap). I managed to keep a solid pace on the time trial of 34.5kph and rode past 376 earlier starters and maintained an average hr of 152 for the ride.

Knowing that a cool down is necessary I thought that maybe a run would be a good way to do that, seems i was not the only one that thought like this and I passed another 176 people as they got into the cool down as well. A 42.2 k run in around 3'50 seemed to adequately acheive this requirement to work through any stiffness from the time trial.

All in all, not a bad race, not my best timetrial but respectable.

PiledHigher

i hope you had the requisite 6 water bottles on your bike?

byron27 said:

i hope you had the requisite 6 water bottles on your bike?

3 bottle cages, usually with only one bottle on the bike at any time as the organisers had thoughtfully provided feed zones at every 10k's.

PiledHigher said:

Last weekend I competeted in a 180.2 km timetrial and thought I should
write a race report.

<snip>

Congrats! If I'd known you were doing it, and your real name, I would've
cheered for you! Apparently one of our ADF chicks rode her bike from
Melbourne to the race! So I did some mental conversion of hrs/mins and
speeds/times to come to 10:06:39-ish... but you didn't say how long you
spent applying your makeup I mean in transition.

For the triathlete-baggers out there: yep, even at Ironman Australia, a
race that you have to qualify for, there are people who have really
expensive bikes and really poor form and a really bad fit.

Tam

For the triathlete-baggers out there: yep, even at Ironman Australia, a
race that you have to qualify for, there are people who have really
expensive bikes and really poor form and a really bad fit.

Tam[/QUOTE]

I must have missed a few minutes as it was more like 10'07'55.

Most surprising to see that when you are half way through your cool down run, there are people coming in with disks (ie ~25kph) average, you can't buy speed!

Congartulations PH - nice work!! (and a very droll RR!!)

Very nice times too (esp on the bike), was that your first IM, or are
you a vet???

All these posts about IM's from you and timtam 😉 are getting me all
motivated. I've written down a big list of cycle, run & tri goals to
achieve in the short & medium term (including some I've already done -
but want to do again - in my previous 'pre-kids' life). Looking
forward to be able to tick the first few off the list...

Congrats again PH - awesome achievement!!

Absent Husband

Absent Husband said:

Congartulations PH - nice work!! (and a very droll RR!!)

Very nice times too (esp on the bike), was that your first IM, or are
you a vet???

All these posts about IM's from you and timtam 😉 are getting me all
motivated. I've written down a big list of cycle, run & tri goals to
achieve in the short & medium term (including some I've already done -
but want to do again - in my previous 'pre-kids' life). Looking
forward to be able to tick the first few off the list...

Congrats again PH - awesome achievement!!

Absent Husband

Well come on, share the list of goals (even the 'r' word ones).

DaveB

PiledHigher said:

Last weekend I competeted in a 180.2 km timetrial and thought I should write a race report.

They say you should warm up b4 a race so I though a swim would be a good way to get the heart rate up. Swam 3.8k's in ~ 63min, heart working and warmed up.

The time trial: After the warmup I had a starting position for the time trial of 624. The day was warming (from 23 degC at the start to 28 degC by the end of the timetrial) and the course had a good tailwind on the outward leg so a steady early pace was set, as the day warmed up the return leg which was exposed and windy became more difficult (particularly on the second lap). I managed to keep a solid pace on the time trial of 34.5kph and rode past 376 earlier starters and maintained an average hr of 152 for the ride.

Knowing that a cool down is necessary I thought that maybe a run would be a good way to do that, seems i was not the only one that thought like this and I passed another 176 people as they got into the cool down as well. A 42.2 k run in around 3'50 seemed to adequately acheive this requirement to work through any stiffness from the time trial.

All in all, not a bad race, not my best timetrial but respectable.

PiledHigher

well done. respect.

youre very silly, but respect.

cant we install some 'r_n' word killfile filter on this darned forum? 😄 😄 😄

As to the questions:

This was number 9 so something of a veteran.

Not a PB for any of the legs or overall unfortunately. R_n time was most disappointing, struggled with cramping in the second half (retrospectively attributed to getting on the coke too early at the exspense of sports drink on a hot day)

Speaking of BHAG's* my plan is now to revert to more cycling with the warnie as my end of winter target.

PiledHigher

(*Big Hairy Audacious Goals for those who aren't working in that sort of corporate environement)

If I can remember them all off-hand (I've got them stuck next to my
office computer in my 'cube'😉:

Bike:
- ride a metric century
- ride a crit, and stick with the peloton for the entire race
- ride a group training ride (looking squarely at the Southbank Star
Cafe one here), and stay with the group!!

Run:
- run a 10km race under the hour (done this before, but a looong time
ago)
- run a half-marathon
- run a full marathon

Tri:
- race an olympic-distance tri (done this twice before, but again a
looong time ago)
- race a half-IM, and qualify to... - race a full IM

I've got my little baby-steps plan to achieve each goal (with lots of
little mini-goals in between!!). I've got a 5-year plan for the lot
(only so long to accommodate the marathon/IM goals), and will hopefully
prgress along and stick with it.

Definitely don't want to be looking back at this list when I'm 50 (I'm
31 now...) and wondering how the time got away from me...

Anyone else got any goals they'd like to share??

Cheers all,
Abesent Husband

Absent Husband said:

Congartulations PH - nice work!! (and a very droll RR!!)

Very nice times too (esp on the bike), was that your first IM, or are
you a vet???

All these posts about IM's from you and timtam 😉 are getting me all
motivated. I've written down a big list of cycle, run & tri goals to
achieve in the short & medium term (including some I've already done -
but want to do again - in my previous 'pre-kids' life). Looking
forward to be able to tick the first few off the list...

Congrats again PH - awesome achievement!!

Absent Husband

Well, AH... As of June next year, when my PhD should be finished, I'll
be trg with a group of friends for Ironman WA (in November 2006) if
you're interested in coming along for the ride (and the swim and the
run)...

PiledHigher said:

For the triathlete-baggers out there: yep, even at Ironman Australia, a
race that you have to qualify for, there are people who have really
expensive bikes and really poor form and a really bad fit.

Tam

I must have missed a few minutes as it was more like 10'07'55.

Most surprising to see that when you are half way through your cool down
run, there are people coming in with disks (ie ~25kph) average, you can't
buy speed!

--
PiledHigher

Oooh see I would've been watching from the stands at the time you
finished, because my friends came in between 9:50 and 10:20! So I saw
you, just didn't know it!

Now imagine how slow they'd be going without the good kit...

Cool down run, pah!

Tamyka Bell said:

Absent Husband said:

Congartulations PH - nice work!! (and a very droll RR!!)

Very nice times too (esp on the bike), was that your first IM, or are
you a vet???

All these posts about IM's from you and timtam 😉 are getting me all
motivated. I've written down a big list of cycle, run & tri goals to
achieve in the short & medium term (including some I've already done -
but want to do again - in my previous 'pre-kids' life). Looking
forward to be able to tick the first few off the list...

Congrats again PH - awesome achievement!!

Absent Husband

Well, AH... As of June next year, when my PhD should be finished, I'll
be trg with a group of friends for Ironman WA (in November 2006) if
you're interested in coming along for the ride (and the swim and the
run)...

Oh and you don't need to qualify for IM WA... you just show them the
money...

Absent Husband said:

Anyone else got any goals they'd like to share??

Cheers all,
Abesent Husband

Your goals were pretty similar to mine from this year and the next one
or two:

Bike:
- ride a crit and not get dropped
- do the Mt Buffalo Audax
- break 16min up the Warrandyte climb
- ride the 1:20 and see what all the fuss is about
- build a wheel
- build a SS

Run:
- run half marathon (did it this year)
- run half in 2hrs (hopefully this year)
- run full marathon before I'm 40 (which only leaves next year)

Tri:
- finish an Olympic Dist (did it this year)
- get my bike pace up to 34kmh
- beat my brother (unlikely but you need a goal)

My aim was to arrest the downward trend from 3 years ago. My training
diary from then shows a long run at 1km, std training ride as 6km, and
long ride as 12km (phew I was wrecked after that).

DaveB "better get busy, too many goals"

Absent Husband said:

Congartulations PH - nice work!! (and a very droll RR!!)

Very nice times too (esp on the bike), was that your first IM, or are
you a vet???

All these posts about IM's from you and timtam 😉 are getting me all
motivated. I've written down a big list of cycle, run & tri goals to
achieve in the short & medium term (including some I've already done -
but want to do again - in my previous 'pre-kids' life). Looking
forward to be able to tick the first few off the list...

Congrats again PH - awesome achievement!!

Absent Husband

There are some good RR (Forster, Kona, Busselton etc) to be found on
http://forums.transitions.org.au/index.php in the Tri-Chat area, worth a
search and a read.

233 training days until Busselton (www.ironmanwa.com) if you are
interested! Or for a 'shorter' distance ie 2/80/20 (and more training
time) and unique race try www.hellofthewest.com, teams are allowed in
that race so you can always get 1 or 2 freinds to do the 'warm up' and
'cool down'.

Piled Higher: that is an awesome ride.

JH

PiledHigher said:

For the triathlete-baggers out there: yep, even at Ironman Australia, a
race that you have to qualify for, there are people who have really
expensive bikes and really poor form and a really bad fit.

Tam

I must have missed a few minutes as it was more like 10'07'55.

Most surprising to see that when you are half way through your cool down run, there are people coming in with disks (ie ~25kph) average, you can't buy speed![/QUOTE]

Sensational effort! With any luck, and a bit of work, I'll be at Port Macquarie next year...

10'07? that is _not_ standing still - Well done! How is the recovery going?

Ritch

Absent Husband said:

If I can remember them all off-hand (I've got them stuck next to my
office computer in my 'cube'😉:

Bike:
- ride a metric century
- ride a crit, and stick with the peloton for the entire race
- ride a group training ride (looking squarely at the Southbank Star
Cafe one here), and stay with the group!!

Run:
- run a 10km race under the hour (done this before, but a looong time
ago)
- run a half-marathon
- run a full marathon

Tri:
- race an olympic-distance tri (done this twice before, but again a
looong time ago)
- race a half-IM, and qualify to... - race a full IM

I've got my little baby-steps plan to achieve each goal (with lots of
little mini-goals in between!!). I've got a 5-year plan for the lot
(only so long to accommodate the marathon/IM goals), and will hopefully
prgress along and stick with it.

Definitely don't want to be looking back at this list when I'm 50 (I'm
31 now...) and wondering how the time got away from me...

Anyone else got any goals they'd like to share??

Cheers all,
Abesent Husband

Those are some pretty good goals, but don't think it will take five years for you to achieve them. I reckon you could knock most of those off in a year or two. The IM will be the last one. Start running every other day and build your motor. The rest will come with training.

I want to qualify for IM and actually compete in it this time... my daughter was due on April 6, but arrived March 28 so we decided to can it this year. A 90min half-marathon would be nice too, a three hour marathon and maybe a win in B-grade. How'z that sound?

Ritch

ritcho said:

10'07? that is _not_ standing still - Well done! How is the recovery going?

Ritch

I haven't really tested anything, the most I have done is 12k's riding to work but seems pretty good. My feet were fairly cut up (wet shoes because of hot day) and that is coming good, will do some half hearted training on the wekend to get a better feel for where I'm at.

DaveB said:

Your goals were pretty similar to mine from this year and the next one
or two:

Bike:
- ride a crit and not get dropped
- do the Mt Buffalo Audax
- break 16min up the Warrandyte climb
- ride the 1:20 and see what all the fuss is about
- build a wheel
- build a SS

Run:
- run half marathon (did it this year)
- run half in 2hrs (hopefully this year)
- run full marathon before I'm 40 (which only leaves next year)

Tri:
- finish an Olympic Dist (did it this year)
- get my bike pace up to 34kmh
- beat my brother (unlikely but you need a goal)

My aim was to arrest the downward trend from 3 years ago. My training
diary from then shows a long run at 1km, std training ride as 6km, and
long ride as 12km (phew I was wrecked after that).

DaveB "better get busy, too many goals"

"You've come a long way, Charlie Brown!"

- ride a crit and not get dropped
Technically you get 'dropped' if you dont win 😄
You wouldnt be far off that now, the getting dropped bit...

- do the Mt Buffalo Audax
Do the 130km version first. See what all the fear is about 😄
Sign up for the 06 one asap or talk to someone who did it this year as they get early invites (hmmmm. now who would that be? 😄) and they mightn't feel like doing it again this time...
This aint a last-minute commitment. entry and acoomodation is keenly sought (camping parks are good tho)

You would be up for that now no problemo
- break 16min up the Warrandyte climb
Again, you must be real close to that now. Tip. try it on a non-BR-day.
My best is 14:25 on a wet day when nobody turned up and I felt 'free-er' for some reason to push myself

- ride the 1:20 and see what all the fuss is about
Pah! KG is harder (or at least steeper, if not a trifle shorter)

- build a wheel
Beat you. nah, nah! well, if you can describe the perfectly centred, non-dished rear wheel that i now need to adjust/re-do a 'wheel' 🙄
- build a SS
🙄
Surprised SS hasnt been described as 'Soooooooo 5 minutes ago!'

F"Youre dropped"Dutch

Absent Husband wrote:

[..snip..]

Quoted message said:

Anyone else got any goals they'd like to share??

I don't like lots of goals - I just have one at a time. For now it is
to average 30km/h for my "regular" 23km lunchtime rides. I can keep
going so that most of the time when I look down at the computer it says
somewhere between 32 - 35 no worries, but I want to get off the bike in
my driveway at the end of the ride and have the computer say my average
was 30km/h. Current best is 26.8...

Actually, I do have another goal after that - my ride is 3 x 7km track
plus 1km each way to the track. Once I can average 30km/h for the 23km
I'll try for the same average over 30km (4 x 7 + 2)

After that I might consider joining the local club and doing some
F-grade (do they go that low? :-) ) crits. Hmm, I might have to build a
bike that coasts... what are the rules for a crit? Do I need gears
or could I use a singlespeed? :-) (I know the local track and it is
nice and flat)

Brian.