Season 2012 in review

It is that time of the year again so it's time to reflect on 2012 and the milestones/achievements during the year!

January - Became a home owner and moved out of home
January/February - Spent a month in Europe
March - Crawled through the Darlington Half Marathon
April - Discovered the Kalgoorlie Classic Triathlon... get on it
May - Finished 2nd in the 18-24 age group at Busselton 70.3 (accepted a slot to the Ironman 70.3 World Championship in Las Vegas)
June - My first trip to the Big Island! Finished 2nd in the 18-24 age group at Honu 70.3 and saw Lance Armstrong dominate the field!
July -Winter training for the Ironman 70.3 World Championship
August - 'as above'
September - Ironman 70.3 World Championship... a race that did not go to plan. Followed by a few weeks exploring the States
October - A total break from training/racing... Watched Mandurah 70.3, my first 70.3 as a spectator
November -  A change in coach, now under the guidance of Bill Scanlan
December - Finding form...

Our house

On my way to 2nd place at Busselton 70.3

Hawaii 70.3

Kona sunset

Ready to roll at Vegas 70.3

A long day in Vegas...

A big thank you to everyone who has supported me through the 2012 season. 

My 2013 season will kick off in January at the inaugural Auckland 70.3.

Flash back to Geelong 70.3 2010

A talking update...

Ironman 70.3 World Championship 2012 - Las Vegas

My race at the Ironman 70.3 World Championship a few weeks ago did not go to plan. I finished 50th in the 18-24 age group in a time of 5.50.44. To say I am disappointed with the result is an understatement (especially after traveling 15,000km to Las Vegas). 

Let me begin by telling you Las Vegas is HOT is September and race day was no exception at 42 degrees at the hottest point of the day!

The swim is in Lake Las Vegas which is a fresh water lake and a balmy 28 degrees - no wetsuits here. The PRO race started at 6.30am, followed by 18 other waves to 5 minute intervals. The Male 18-29 age group drew the short straw and were last off at 8.00am. When the start gun for my race finally went, our wave was already about 50m up the course... a natural outcome in a World Championship (especially when you are in the last wave). The swim start was rough and I got smashed. On a positive note the course is really well marked making sighting easy ( a welcome change compared to my last two races). The highlight of my swim was noticing Mark on my left shoulder. As we went under the bridge with approximately 200 meters to swim, I politely said "hey man" and we continued on our merry way. My race started off perfectly and I was exactly where I needed to be exiting the water.

A quick transition and a run up hill to the mount line and the long 90km of my life (in a race) was about to begin. From the get go my legs did not want to cooperate. The climb out of T1 is a nice way to say 'Hello to the Worlds'. Nick past me heading out on his shiny new P5 (Nick+P5=World Champion) and this trend (being passed) continued throughout the ride. After about 30km I passed Lisa who informed me I was in 8th at this point... I made sure my nutrition was on track, however it was difficult to get fluid down in the hot weather. Scotty passed my at around 40km and I rode with him as we exited the National Park. The last 20km's was pain. I caught up with Sean during this section and I was a yo yo off him until we reached T2.

The course is tough, the scenery is beautiful and the conditions are brutal... put these three elements together and you have a course well and truly suitable for a World Championship.

Into T2 Sean and I sat together and put our shoes on, another highlight of my race! I tried to run out of T2 and share a special race with Sean like Mark did a Busselton 70.3 this year (read here), however I soon realised that was not to be... my legs did not make the trip to Las Vegas. I walked/shuffled with half marathon with the simple goal of getting to the finish line and getting my finishers medal... I was not leaving without it. Early in the run Mark came past me running well and gave me a few words of encouragement. I caught up to Scotty who was in a similar place as me. We walked for a while together before I saw Lisa who was in tears with her on going leg problems. I double backed (whats another few km in a race that's already over?) and ran with her for a while... until her legs wanted to run again and she ran away from me hahaha. 

The run was lonely... it was hot... the aid stations ran out of ice... then coke... and at some points water... Once I had completed 2 laps (being bypassed from the finish line for my last lap) there were some tears in my eyes... Tears of disappointment in my race and tears for the fact I have to get through my last lonely 7km lap. 

I soldiered on... I made it to the finish line, disappointed, a few more tears and a choc milk in hand. I went out and consoled with my Family. I don't think any of them knew what to say!

That's a quick run down of my long day at the Ironman 70.3 World Championship. My race didn't go to plan, but that's life... 

Lisa, to her credit finished 15th in the 18-24 age group and was the first Australian in her category despite being burdened with leg issues during the run and she beat me...

Lisa and I spent a few weeks in the States post race for a holiday and a much needed break. During this time we discussed my race, preparation and what went wrong. 

• Physically my preparation was solid and I swimming and running better than ever. I was nailing my specific half ironman run sessions and I was consistently hitting PB times in the pool.
• 2012 has seen a few major life changes; moving out of home and the responsibility of home ownership and being 'house proud' and increased workload which meant long hours and increased stress.
• Lisa was ill for a few weeks leading into the race and although I was not sick, it had a negative effect on me.
• My 2012 season was focused around Hawaii 70.3 and the goal of gaining a spot to the Ironman World Championship. The fact I lead that race until 1 mile from the finish has been a burden (and has only been realised on reflection of this race)...

Please note that these factors are not an excuse to my poor race and I know a lot of people deal with issues that are a lot worse than I have. The issues I have outlined above put my mindset/mental preparation into a place it has not been before and the result was not pretty!

The race was been run and won (by a worthy champion in Nick Baldwin) and it is time for me to take a small break from triathlon to regain the motivation and desire I had during 2011. 

I will be back...

Ironman 70.3 World Championship - Pre Race

We have arrived safely into Las Vegas after a long 36 hour travel day (Perth > Auckland > Los Angeles > Las Vegas). Lisa and I left the rain and hail storms of Perth on Tuesday afternoon and began our journey to the USA. As we descended into ‘Sin City’ the light glow of the famous Las Vegas Strip was mind boggling... We are going to have some fun there after the race!! In true Las Vegas style we were greeted by pokies as we walked off the aeroplane.

On Thursday (our first full day) the day was spent registering, driving on the wrong side of the road, checking out the expo, getting pulled over by police and a quick bike drive of the bike course. The bike course on offer is worthy of a World Championship course and will be a true test tomorrow. The course is spectacular and the landscape we will be riding through is stunning.

Yes, you read correctly in the previous paragraph... I drove on the wrong side of the road and was pulled over by police (these were two separate incidents!). The first is self explanatory. After driving at home for so many years, it is easy to forget you are driving on the opposite side of the road. Thankfully there were no cars coming in the other direction (remember, if your turning right, keep it tight). Shortly after this, I was pulled over by a stereotypical American cop (think of Chief Wiggam). The reason for this is I did not let pedestrians get off the pedestrian walk before driving through, an offence that we later read in the paper that local police are now targeting... my bad!

Friday was a relaxing day with a quick bike/run and swim followed by some relaxing down by the pool. It was nice to chill out, with no work on my mind and the race far enough away that I was not in ‘race mode’. After lunch Lisa and I went and met up with my Mum and Dad who have come over to support us at the race. I am also lucky enough to have some family from Texas make the trip over to Vegas to support us. A big thank you to Charles, Amalee, Bronwyn and Gillian for making the effort to come over!  

This morning (Saturday) started with a quick swim/bike/run to keep things ticking over before it was time to pick up Lisa’s parents, Teresa and Dave who also made the trip over to support us.

 
The race has two separate transition areas making the logistics of the race a little difficult. We gathered our support crew and went to T2 to drop off our run bags and show them where the finish line is. The rest of the morning/afternoon was spent relaxing and putting the final touches on the race bike.

A late bike check in and an early dinner was on the cards this evening and I am now in bed, itching to get going!

The journey to the Ironman 70.3 World Championship has been an interesting one for be over the last three months. There have been some highs and lows in all aspects of my preparation but I happy to be here, fit and healthy and ready to race as hard as I can. The course will be tough and the competition even tougher.

Thanks to those who have supported me throughout my short triathlon career and a big thanks to my family (including the Luckins) who made the journey to Vegas to support Lisa and I.

Race start is in 12 hours!

 

Final pre race ride sporting the new BYL Cycling Kit

Not a bad bike rack

Lisa locked and loaded

 

Vegas 70.3 Bike

With the Ironman 70.3 World Championship only a few days away, I thought I would show off the bike I will be riding on the weekend!

Frame: Ceepo Katana

Groupset: Sram Red (39/53, 11/26)

Aerobars: Pro Missile with Cee Gee pads

Saddle: Prologo Nago Evo Tri 40 (complete with an Aussie Flag!)

Wheels: Schnell KONA 60/88 

Pedals: Speedplay

The count down to Vegas

We are about 5 and a half weeks (38 days to be exact) away from the Ironman 70.3 World Championships in Las Vegas and I am excited!

A few weeks ago Mark and I ventured up to Geraldton (approximately 450km north of Perth) to run a Half Marathon. I was pleasantly suprised to run a 1.23.22 (3.59 min/km), a big improvement on my effort at the Darlington Half Marthon earlier in the year (I ran 1.48.32 and was going through a rough period in my triathlon career...). More details of our trip can be found here (thanks to Mark Luckin).

Last weekend was another fun run, this time it was the the 10km 'Run for Gold'. I ran 38.34 (3.50 min/km). On all accounts running is heading in the right direction!

Not much else to report on the training front, I am getting through the program and I feel I am in a good place physically and mentally .

This week is slightly easier before a last three week push phase leading into the World Champs!

Hawaii 70.3 - not to be

I am currently sitting at the airport here in Kona waiting to board the flight to Honolulu. I came to this race with one goal, to win and to get a spot to the Big Dance in October. I was passed at mile 12 (19.3km) into the race and finished 1.30 behind the winner. Although I did not achieve what I set out to, the experience I have had here on the Big Island will help me develop as an athlete. 

The swim start was a mass start for the age groupers (and there were approximately 1,700 competitors). I lined myself up towards the front and waited for the cannon. The start was pretty rough and I find it difficult to understand why weak swimmers seed themselves at the front of the race. The swim went out for about 600 meters before taking a right hand turn. During the first section the water calm and the visibility was incredible! Once we made the turn became very rough and hard to sight (similar to Busso). The front of the age group race somehow missed the final buoy and we were sent back. This was a bit frustrating; however everyone that I was around was affected by this so it had no major impact on the end result. This was the most physical swim I have been in and the women seem to be the worst!

I exited the water in 30.13, leading the 18-24 age group.

T1 is in the car park at Hapuna Beach and we have to run up a hill to get there. Our transition gear had to be in bags so it was a slow transition, I even put my shoes on before running my bike out! I made sure that my nutrition was securely in my pockets and ran to the mount line and started the small climb directly out of transition. I was happy with the decision to get my shoes on first because people with their shoes clipped in were stuggling to get their feet in. 

The bike course is one lap and takes a right hand turn onto the Queen K Highway (heading towards Kona) for about 4km, before making a U-turn at Mauna Lani and riding to Hawi and coming back to Mauni Lani where T2 was.

The climb out of T1 to the Queen K is not steep however coming out the swim and the wind makes it pretty difficult. Once out onto the Queen K I settled into a nice rhythm and made the most of the tail wind. I rode myself into the lead group at the turn around point and got a cheers from Ernie and Karen Bevilaqua. I rode with the guys in the front for a period of time before they put the hammer down. I stayed at the pace I was riding as I knew the climb to Hawi and the winds would take its toll on most. The trade winds were well and truly pumping, making it pretty difficult to keep the bike upright. I made sure that I was getting my nutrition down as early as possible because once at Hawi, it would be very difficult to do. From Kawaihae it is 19 miles to Hawi. I was riding conservitvley and doing my best to keep my bike tracking straight. It is difficult to describe the cross winds, but the first two words that pop into my head would be – stupid and unsafe.

There is a street sign which marks 7 miles to Hawi and from there I started to build my effort on the bike. I made the turn and began the descent… It was fast and you had to concentrate. The wind was worse on the descent as you are more exposed on that side of the road. I went about getting down as fast as I could. There are a few cut outs in the rock which allows some protection and chances to take in some nutrition but you have to sit up and slow down to do so safely. I arrived in Kawaihae and one piece and began the 1 mile climb up to the Queen K, it felt like the wind had died down here (or maybe it was just protected). Back onto the Queen K the wind was stronger than ever, only 10km to go! I made the turn into the Mauna Lani and we had an epic tail wind (and slightly down hill), I was coasting at about 60km/hr and I heard my back tired puncture. This is the first time I have had a flat in a major race. I had about 2km to go rolled back slowly to transition on the flat. Not ideal…

I rode 2.26.52

T2 was the one part I was worried about as I had not seen exactly where to rack my bike (this race has separate transitions). I was grateful for the awesome volunteers to were well prepared and showed my quickly to my rack. Once again the run gear was in a bag so another slow transition. I slipped my socks and shoes on, refreshed my nutrition supply and started the very memorable run.

The run course is through the Mauna Lani golf estate, over fairways and cart paths. The run was again windy and tough. The course is all over the place with lots of turns so I knew that it would be a slow run. My legs were feeling pretty good and I held a steady pace. There were lots of aid stations through the run and I took on lots of ice and sponges. I went through period of holding a solid pace and then periods were I was struggling to hold a reasonable pace. The most difficult part of the race was an out and back section from mile 9 to 11, it was windy, hot and miserable! However after the out section, we had a nice tail wind which helped keep the pace up. Kate passed my coming out of this portion and encouraged me to keep up with her. I tired (if only…) but could not hold the pace. From there it was only a few km to go and I really struggled to hold any reasonable pace. At the mile 12 marker (approx. 19.3km), Jonathan Roth passed me… again I tried to pick up the pace but there was nothing in the legs to give.

I crossed the line in 4.38.32, 1.30 down on Jonathan, with a run time of 1.37.06. I was pretty disappointed when I crossed the line, knowing I had led the race for most of the day but I was genuinely happy with my race. 

My experience on the Big Island is one I will always remember!

I would like to thank Kate Bevilaqua and Guy Crawford for looking after me for the week and for all their advice, it is really appreciated. Also a huge thank you to Kate’s parents Ernie and Karen for all their support.

Thanks to LMW Hegney/Hegney Property Group for helping me get to the Big Island and to my other supporters, Team Break Your Limits, K Swiss, Total Triathlon, XU1 Sports for all their help along the way. Also thanks to Mark Luckin for the loan of his swim skin and to Sean Jermy for the use of his wheel!

Cheers,

Andy

Hawaii 70.3 - the skinny

Tough day here at Hawaii 70.3, finished 2nd again. Passed at Mile 12 on the run. Happy with the result but no kona spot for me...

Swim: 30:13
Bike: 2:26:52
Run: 1:37:06
Overall: 4:38:32

Another day in Paradise – Day 3 & 4

An early morning swim from the Kona Pier was first on the to do list this morning and I was in good company. We were joined by Chris Lieto and a few other athletes as we swan 2km of the Ironman course. A pod of dolphins join us for part of the session which is always special.

A quick breakfast and it was time for an easy spin on the bike with Guy and Chris Lieto (not going to lie I was pretty excited). Chris took us on a scenic tour 90min ride from town which took in some amazing views and fun descents.

The decision was made to get all out training done early and relax for the rest of the day so Guy, Kate and I headed out for a 40min run. The run was 1min @ IM pace, 1min @ Half IM pace, 3min easy. A perfect taper week run! 

The afternoon was spent relaxing which was really nice, a spot of shopping then to the famous Huggos on the Rocks few a few drinks and a classic Hawaiian sunset, followed by dinner at Bongo Bens.

A classic Hawiian sunset from 'Huggo's on the Rocks'

Thursday morning was my day off. I had a sleep before packing up our condo for the move to the Hilton Waikoloa. Kate’s parents arrived so Kate and Guy went and picked them up while I explored Alii Drive, did some tourist shopping and had my first hair cut in a shop for 6 years! We met up for some lunch and more shopping before heading out to new home. The Hilton Waikoloa is an AMAZING hotel (see photos below). An early night before a busy day getting organised for the race on Friday. 

 

Day 2

I was awake at 7am after a solid 10 hour sleep. Just what I needed after a long day yesterday! The plan for today was to drive to Hapuna Beach, which is a 40min drive from town and where the swim/T1 for the race will be. From there we rode up to Hawi, which is approximately 35km away and it was windy… I know Hawaii is known for its wind, but today (and the previous few days) was particularly bad according to Kate, Guy and was backup up by Linsey Corbin… Welcome to Hawaii Andrew. 

The climb itself to Hawi is not that difficult, however the cross winds on the ascent and in particular decent make it very tough. If the conditions are similar on race day it will be difficult to drink and get gels down so I will have to pay very close attention and stay focused on my nutrition plan.

We stopped in at the Mauni Lani resort for some lunch and a quick swim before drive back along the Queen K to town. I went for a quick 30min trundle along the famous Alii Drive in my K-Swiss K-Onas, they felt right at home! Running along Alii Drive was very motivating.

A few beers at the Kona Brewing Company in the evening and my first full day in Kona was almost finished.

My body is feeling good and I have adjusted well to the time zone change. The plan for tomorrow will be an early swim from the pier followed by an easy ride another short run. I will go and explore town tomorrow afternoon!

A long travel day – Hawaii 70.3 Day 1

Aloha from Kona!

Perth is a long way from anything. I arrived in Kona  about 24 hours after leaving home!

I had a great flight from Perth to Sydney on board Virgin Australia and then a long 6 hour stopover in Sydney where I took advantage of the Qantas Club (thanks to a complimentary entry I got my hands on) which was very relaxing! It was then on board with Jetstar for the long flight to Honolulu, before another 3 hour stop over and then my favourite flight, a 40 minute trip to the Big Island. 

The decent into Kona was amazing, it looked like we were landing on another planet. I was in the lava fields, something I have been dreaming about for the last 5 years!

 

Kate Bevilaqua and Guy Crawford picked me up from the airport and took me straight to Lava Java for Lunch. From the airport we travel along the famous ‘Queen K Highway’, past the energy lab, up ‘Mark and Dave Hill’, Palani Road and to the Kona Pier. I have followed the Ironman World Championships religiously over the last few years, watching all the race recaps and training videos, to be here in person and see it all has been an amazing experience (and I have been here only 18 hours!).

We went back to our unit and I setup my bike (all in one piece thanks to my trusty bike box from XU1 Sports) and chilled out for half an hour. I had one mission for the rest of the day - stay awake. We went for a swim from the Pier and included a few 100m efforts in the session. The water here is so clear and there is lots of coral and fish which makes swimming very enjoyable! A quick stop at the famous Bike Works for some CO2 canisters and my first experience at a Walmart store before it was home for dinner and sleep… or so I thought! After dinner Guy and I went down to ‘Magic Sands’ and a swim. I love it here, 6.30 and it’s still light! 

I was pretty exhausted by the end of the day – mission accomplished, I stayed awake!

Mahalo

 

The road from Busselton to Hawaii – the life of an age group athlete...

It was been two weeks since Busso 70.3 and it has been an interesting couple of weeks. Training once again has been on the back burner as a result of an extremely busy work load. Things seem to have finally settled down which is music to me ears! Only 10 days I will on the plane to the Big Island.

I thought I would share what has been going on with me over the past four months. Since arriving home from my holiday in Europe in February, my passion and motivation for triathlon diminished which led to what I have called ‘Triathlon Depression’. I believe this change in my attitude was a result of a number of big changes in my life, the biggest being buying a house and moving out of home. With an ever increasing work load from my day time job (which has in recent times become a day and night time job), house work, house renovations, shopping, bills, a mortgage (yes all the ‘grown up’ things is life) there was not much time left for triathlon.

After Ironman WA in December 2011, I took almost 3 months off training and resumed mid-February. In December I was in the best shape of my life. I had just finished my first Ironman and I was on top of the world. When I started training I had obviously lost a lot of my fitness, gained weight (yes a month is Europe will do that…) and had a lot of other things going on in my life (as detailed above). Mentally, my mind was back in December where I was in the best shape but my body was well and truly in the present, this was hard… 

I made the decision to participate in the Cottesloe Beach Triathlon 6 days after arriving home from Europe. I did this race because I wanted to be a part of the race. I love the sport, I love being involved – I wasn’t expecting to win, I just went out and had fun, which is exactly what I did and my result was very average by my expectations, which was expected. However, I think the bad result stayed in my mind, which didn’t help my journey back to fitness.

I few weeks later I participated in the Darlington Half Ironman. I ran 1.48… 

I was struggling physically, but the biggest problem was the mental side…. I was making my scheduled training sessions and be out there thinking to myself ‘why am I doing this?’ I felt awkward in the pool, I had no power on the bike and I had no endurance on the run. Things were not going my way and I could do nothing about it. I was not enjoying the sport.

I went on a weekend training camp down in Busselton with Team Break Your Limits. I had a solid weekend of training and it was great to train with a different group of athletes for the weekend. Thanks to Tom Kroyer, Steve Gleeson, Andrew Boxsell (aka Bokka), Shao Wu and Aaron Robertson for a great weekend of training. 

Up next was the Karri Valley Triathlon. This is a fantastic race, one of the best on the calendar. I showed up ready to see where I was at after solid training camp two weeks prior. I swam reasonably well, rode with no power and jogged the run… I finished but for the first time I did not enjoy racing. This race reflected how I had been feeling in training over that period and it was not a happy experience which left a lot a unanswered questions in my mind.

In April a few of us made the trip to Kalgoorlie to do the Goldfields Classic. I had such an awesome time at the race due to the atmosphere of the club event. This event was a major turning point for me. It reminded me why I love this sport; mentally things were slowly starting to come back!

Race week came and Lisa and I did our final interval run along Shelley Foreshore. A short set with 4x1km efforts, I finished the set and I knew I was mentally back (both mentally and physically). My attitude noticeably changed (just ask Lisa), just in time.

So here we are, two weeks after Busso. I had a solid race, finished 2^nd and qualified for the Ironman 70.3 World Championships is Las Vegas. It has been a long few months and I have struggled through. I can assure you that I am motivated with a fresh outlook on my training and ready to chase my dreams. These few months will go in the memory bank and will help me become a better athlete.

Thanks to everyone who stuck by me over this period.

See you on the Big Island for the Hawaii 70.3 in a few days!

Andy