State Sprint Champs

This morning I 'raced' the State Sprint Championships at Hillary's (Race 1 of the Tri Events Series).  I had no real expectations heading into the race, given the ironman was only 2 weeks ago. The goal was to go out and have a bit of fun!

The swim course changed slightly from what is has been for the past few races at Hillary's.  This edition of the race saw a buoy 100m off the shore before a left turn.  This made the first 100 metres fast and very very congested! It was brutal but all fun and games. I had a reasonable swim, coming out the water in 7th position in a time of 12.04 . 

The bike course is three laps and it was VERY windy.  We had a huge tail wind heading north and hard head wind coming south.  I really struggled through the headwind sections and lacked power... no surprise.  Off the bike in 33.44.

The 'run' was a simple out and back course.  Not much to report on this part of the run. My legs had nothing (again no real surprise), I went through the motions and got to the finish.  Overall I finished in a time of 1.06.55, finishing 13th in the open category (20th overall).

Not one of my best races however it was fun to be out on the race track again!

Recovery

It's been over a week since the Ironman - seriously where has the time gone?

I am flat out at work, we are trying to get settlment on our house prior to christmas and there has been two training sessions (if you can call it that).  I am also starting to plan my 2012 race calendar which is VERY exciting.

On Saturday morning my Ceepo Mamba (road bike) saw the sun for the first time in a while.  Lisa, Helen, Lauren, Lyndall, Ben and myself went on a easy spin around the river - which included a little stop at Daisies :-)

On sunday Lisa and I  did some work (sanding and re staining) on some outdoor furniture for our new home - I am going to be very busy when we move in...

Triathlon WA held a seminar with a few athletes on 'Becoming a Pro', with pro triathletes Guy Crawford and Bill Scanlan.  It was a very informative session and the big message I got out of it was 'be paitent'! Going pro is my goal and I am putting in the yards to achieve my dream!

Paul Newsome (swim coach extraordinaire) and Guy Crawford (uber swimmer) have setup a small swim squad with a group of athletes to help take our swimming to the next level (chasing the dream!).  The first session was today and Paul did some video analysis and we also did a 400m and 200m time trial. This is the data that will determine our swim sets and benchmark our improvement over the coming months!

I did a 1 on 1 video analysis session with Paul about 12 months ago so it was good to review the improvements I have made.  I still have areas which need work, but I have improved which is good! The biggest issue for me is pacing (reflected in my TTs), which may have been why my swim time was slow at Busso... A big thank you to Paul from Swimsmooth for this awesome opportunity!


I am racing the State Sprint Champs at Hillary's on Sunday... can't wait!

Andy

Ironman from the other side

Race Day had finally come.

After months of getting excited crossing of each day as it passes on a count down calendar that has been pinned up on Andy’s wardrobe since August, I am looking forward to ripping this down when we get home!

The alarm went at 3:00am, a new early morning start record of us and Andy for the first time ever, turned off the alarm (no snooze) and got straight out of bed. He had already been up and had a piece of toast before I had even considered getting out of bed! By the time I got up Andy was already on face book, updating his status and starting to feel the nerves. We got ready with our fellow Ironman roomies and all piled in the car and made the trip to the IM transition.

I was starting to feel Andy’s nerves but as usual I was more nervous than he was and admittedly probably not the best to be around as he was in better shape than me!

I watched him in transition as he set up the bike etc making his final checks and I could see he was getting pumped. A quick chat with Nick Baldwin (No. 1 competition for the day) and Andy was out of there.

One last nervous wee stop before heading to the swim start where Andy prepared for the race. A soaking in zinc before the wetty went on. At this stage I was taking a few photos and realised Andy was in ‘the zone’.  Usually I have a very happy Andy before any race but as I played back the photos and looked through the lens there was not even a crack of a smile. Game face was on.

A quick good luck all round from the squad and my family before I walked with Andy to the swim start. A bit of a panic as we made our way over, trying to find Andy’s family. Eventually and just in the nick of time we found them, right before entering the start at the beach.

I think this is when it all hit Andy. Months of training and commitment and dedication all falls to this day and it was about to start in a matter of minutes. I will admit there where a few tears, and not just from me, as Andy left us and made his way to the beach to position himself for the swim start.

I made my away along the jetty and as it is every year, what an amazing sight to see a mass of athletes all start and make their way along the beautiful Busselton jetty.  I made my way ¾ up the jetty hoping to spot Andy. Little did I know Andy has spotted me and was waving as he was swimming!

I met up with Johan and the families as we made our way to the swim exit… and waited. I was not waiting for long but as always when you are following someone who is competitively racing it is a nervous wait. The first age group swimmer exited the water and the count was on. Then there was the first in Andy’s age group, where I counted 4 before not long at all I could see Andy’s stroke, his distinctive goggles and the No. 81. After some screaming and cheering by the 9 of us I sprinted to the bike exit. Before I knew it Andy was out of the transition tent and off onto the bike.  This was the start of what I thought would be some 4.45 where Andy would kick butt.

It felt like a long wait waiting for Andy to return from his first lap. No one was around I sat in the eclipse tent and waited. The pros then came in fast and I felt nervous. I knew Andy would not be too far away. When you are the partner of some one training for an Ironman I think you know more than anyone else what they are capable of. I know the long hours, the time, dedication and commitment Andy has for this sport and particularly for this race. I knew he had been training well and most of all, as most people know the bike is Andy’s leg and I knew today was his day.             

As the first of the age group riders came though I was so excited so see Andy at the back of this pack. He had chased them down from the swim deficit and caught them in the first lap. By the time he turned around just a few 100m’s up the road he was at the front and hunting the few remaining leaders down. I got a wave and smile and at this stage let out a few tears of excitement and sheer joy for Andy. I then became a little arrogant, almost skiting about how well Andy was racing! After all he had almost chased the lead group down in the first lap and was motoring. Friends were all talking of how Andy better not blow it, exhaust himself or leave nothing for the run but I knew Andy was smarter than this and would leave plenty in the tank for the run. We had update msg's from friends reporting Andy’s all over IM Live. It was just awesome. The second lap went fast and before I knew it I was looking through the binoculars (yep – that’s what dads are great for) and could see Andy and Nick coming, not to mention the heat coming off the road. Flying past once again and looking even better than the previous lap I knew Andy was giving it his all.

A quick lunch stop and I was off to position myself at the bike exit and start of the run. Andy flew around the corner and dismounted his bike. I would not have liked to have been on the receiving end of that! 2mins later and he was onto the run (after nearly taking out Timo Bracht).

Andy looked good as he ran out of transition and as usual the family exploded! The run has always been Andy’s weakest leg but he has put a lot of effort in this during his training. It was great to hear Andy’s coach say ‘Andy looks like a runner now’.  At this stage Nick Baldwin was only 1.30 up the road. I ran along side Andy until he turned up the road where I eagerly awaited his return. Still so close to Nick. The second lap came and Andy had closed the time on Nick. Andy still looked strong and I thought “yes, I might be having a trip to Hawaii!” Again I ran along side Andy and saw him at every point I could. The support for Andy was amazing on the run course with everyone left right and center yelling his name.

I was rude and ignored Nick as he ran past as I did not want any little bit of support to give him any advantage. I now, after meeting him in the recovery tent feel rude and apologise as he is a lovely person and it must have been tough racing with no support/family out there. I will admit I did support Nick on the last lap as he did begin to extend his lead-time on Andy!

The day never felt long and I can say I did not miss a second of racing! As Andy left for the last 7km I ran to the finish line to get my spot. I was delighted to find it wasn’t packed as Andy was a top age grouper finishing and everyone was still out supporting on the run course! I waited and waited for what seemed like forever! And then the athletes started to come. I counted the age groupers. Nick came around the corner and I gave him a lot of support.  Around 10mins and only a hand full of people later I could see Andy coming down the finishing chute. Again the family exploded as he crossed the finish line. I raced to the other side to see Andy. He was stuffed but he looked good.

At this stage I'm sure he was planning his next IM but for now the focus is on the 70.3 distance for the 2012 season.

9.21.01. An awesome result for Andy’s first Ironman which I know he had the confidence going into this race he would come close to this time.

I know there were perhaps some people who doubted Andy’s capability and questioned what time he would do but he owned this day and deserves every bit of credit for his result. After all coming second to the second best in the world is an achievement any one should be proud of.
(Nick finished 2^nd at the Ironman World Champs in Hawaii this year).

Andy Tyack, you are and IRONMAN

Lisa Luckin x

Ironman WA - Race Report

Where to start…?

Firstly, a big thank you to everyone that has supported me over the last few years to get me to where I am today! 

As of Sunday, I became and IRONMAN.

I went into the race with a lot of confidence. I was confident with my preparation both mentally and physically, however given the enormity of the event (3.8km swim, 180km ride and 42.2km run) I was a little anxious of the ‘unknown’. 

A week out from the race, when I began packing the nerves really began. Good nerves… I was down in Busselton from Wednesday afternoon and it was great to relax down there with my friends leading into the race.

On Saturday night, ‘race eve’ we had dinner with the squad and I had a chat with Stu (my coach) about the day ahead. 

‘Race Day’

My alarm sounded early on Sunday morning – 3.00am to be exact.  I jumped out of bed and had something to eat before relaxing on the couch.  We arrived at transition at 4.15am to pump my tyres on my Schnell Carbon Wheels, put my bottles on the frame and turn on my Garmin.

A quick toilet stop and it was time to sunscreen up and get suited up in my new Blue Seventy wetsuit.  Good luck hugs and it was time to head to the start line – this is half the battle, race day is the easy bit… (in theory). 

I was pretty emotional when I saw my family and said bye to Lisa for the day.  It has been a long journey to the start line and I could not have done it without the unconditional support Lisa has given me.  Triathlon, in particular Ironman, is somewhat of a ‘selfish’ sport, however Lisa has been there every step of the way with me and the short 9+ hours (yes I do mean short when compared to the months of training leading into the event) that I was about to endure was just as much the end of her journey was it was mine.

The 3.8km swim follows the Busselton Jetty and it has to be one of the most spectacular Ironman swims in the world.  I positioned myself at the front of the field and when the race started, I was very surprised at how calm everyone was. I had clear water from the beginning and found a nice rhythm.  Conditions for the swim were average… 

I came out the water 6^th in my age group, about 5mins down from the leading age groupers.  

Swim - 58.15

Running into T1 I ripped my wetsuit half off, grabbed my bike bag and made my way in to the change tent.  Slightly slower than the transitions I am used to but I got the job done quickly with the help of the volunteers.  Glasses on, nutrition in the back pockets, arm coolers on, sunscreen on. Good to go! I ran to my bike and Mark gave me a quick split to the boys up the road – 5 mins down…

T1 - 2.53

My shoes were clipped into my pedals and I did a smooth running mount, sorted out my shoes and headed out for the first 60km lap of three.  I knew what I had to do on the ride, I knew it was going to be windy and I knew I was in good bike form.  I focused on settling into a nice cadence and was very conscious not to push hard in the early portion of the ride.  The first 20mins I only consumed water before my nutrition plan kicked in. I was setting a solid, very comfortable pace and rode the first lap by myself.  I was passed my Matt Illingworth around the 20km mark (no surprise, Matt has the second fastest bike time on this course…). I continued to get down my nutrition, took on water and Gatorade at each aid station.  At the Forrest Beach Road turn around point, I could see my overall position.  I was pretty happy with where I was placed, a couple of mins down to the leading age groupers and Nick Baldwin was towards the front of the race.  Towards the end of the first lap I saw the leading age group pack (only 4-5 riders with another few solo riders in front) just up the road and bridged the gap just before the turn around.  It was great coming back into town, seeing my family and friends and being at the pointy end of the race was exciting!

I had established a good position in the race, now it was time to settle into a good rhythm for the next 120km.  I caught Nick and another rider at around the 70km mark and stayed with this group for a while, also in tow was Matt Illingworth.  The pace seemed to be very slow heading out along Forrest Beach Road for the second time; I used this time to get some more nutrition down and some fluid.   Still up the road was Luke Burton, who we caught just before we got back onto Layman Road.  The rest of the lap was pretty uneventful.  I picked water and Gatorade at every aid station and a banana portion at one point, I continued to drink and eat and stay the legal 12 metre distance. 

Heading through town as the leading age groupers (our small group) was awesome! Just 60km to go… I hit a bad patch from 135km to 155km.  During this time Nick got a gap on me and I was starting to feel pretty uncomfortable on the bike.  I picked up a bottle of coke at the aid station and rode (pretty slowly at this point). Not much I could do at this point apart from continue to eat/drink, reflect on the times that I went through bad patches in training and focus on the things that I could do, pedal up – pedal down… I eventually came good after what felt like a long 30km and got back into a solid pace for the last 25km. 

My first ironman bike ride complete and I was very happy to be off the bike! 

Bike - 4.46.07 (second fastest age grouper)

 

I jumped off and ‘released my bike at speed...’ to the volunteers (sorry to the catcher I had!) and ran through to pick up my T2 bag.  Into the change tent, GPS on, socks, shoes, hat, nutrition all while the awesome volunteers lathered me with sunscreen! I was 3^rd age grouper off the bike, with 2^nd place heading out the tent just before me.

T2 – 2.02

Out onto the run, the marathon…42.2km… the last leg… the unknown! Heading out of T2 I awkwardly ran into Timo Bracht (the eventual overall winner!).  The first part of the run is straight through town before we then loop back around and at this point I had all my support crew with me, this was awesome! A quick look down at the GPS, settle the pace and ready for the first out and back section.  At the first aid station I took on a salt tablet, gel, water and Gatorade and put ice down my shirt (this continued for the majority of the run).  The course is 4 laps and allows you supports to see you on numerous occasions, which makes the run more enjoyable! 

 

I help a solid pace for the first two laps before the wheels started to fall off! This was after 7 hours of racing so no surprise that it was going to happen at some point.  I ran the first half without stopping at all and during the second half made the decision to walk each aid station.  The third lap was hard.  I managed to hold good form through my low patches however my pace slowed… I ran reasonably well in between the aid stations and use the aid stations to take on as much nutrition as I could handle.  

 

The last lap, 10.5km to go, I was nearly home (but still so far far away!). I ticked the legs over, soaked up as much support as I could and did what I could to get to the end.  Running into the finish chute was a great feeling, I high fived my support crew, ran up the finishing ramp and raised my arms in satisfaction of a day I can truly be proud of.

Run 3.31.44

Total – 9.21.01

2^nd 18-24 Male

28^th Overall

 

A big thank you to everyone who supported me out on course and supported me leading into the race!

I would like to also say another big thank you to Lisa – we did it!

Ironman WA

I did it! All the hard work has paid off.

Swim - 58.15
T1 - 2.53
Bike - 4.46.07
T2 - 2.02
Run - 3.31.44
Total - 9.21.01

2nd (18-24) & 28th overall!

Race report and photos to follow!

Ironman WA - pre race

Getting exciting.... Friday morning we had another swim out on the course then home to relax... which involved pictionary, how I met your mother and the carbo dinner/race briefing.

Lauren Jones, Helen King and I (my racing room mates)

At the carbo dinner I met up with two competitors in my age group - Nick Baldwin an international athlete who came 2nd in Hawaii in October and Ryan Waddington from over east who came 2nd at the ITU Long Course World Champs in Las Vegas.

Nick Baldwin and Ryan Waddington

Saturday morning was a small training session, 20min swim, 20min ride and a 10min run - the final touch!


It was time to head home to prepare the bikes and transition bags! But not before a quick photo with my bike!

Bike drop off

          

 

 

 

 

 

 

 

 

 

Racked and ready!

 

 

 

 

 

 

Day 3 & 4

Wednesday began with an easy swim - the last one in the pool! That in itself was cause for a celebration :-) and again I was back to the office to cram in work before hitting the road = busso bound!

I arrived in the evening and met up with my roomies Johan, Helen and Lauren. Lisa will be added to the mix on Friday. I had a short 20min run to do with a few efforts in and the rest of the night was spent relaxing.

Thursday morning we woke up at a civilized hour and did a bit of prep work on the bikes (i love playing with my bike...).  We went down to the swim start and I met up with Nicole from Blueseventy who  helped fit my new wetsuit on properly - WOW what a difference that makes! I had a nice swim and felt good in the pretty average conditions.

A quick transition and out onto the bike for a 40min spin on the course. It was quite windy out there but it felt great to be out on the Busso course again.  I had an awesome ride on the 70.3 course earlier in the year and I feel very confident on this course! I rode my bike in race setup with Schnell wheels - looking forward to pushing the wheels on Sunday.

I also registered this morning - it's finally here!

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