Tom Longman "Insights" and Flashback to 70.3 Busselton

Busselton 70.3 – My insights from start to finish

 

Everyone always says ‘try and look for the silver linings’… ‘A glass half full approach’ some might say. I think this is definitely a mentality that is helpful when competing in triathlons. There are so many elements that make up a race, but this also means so many opportunities for things to go wrong. How you deal with these ‘speed bumps’ during your race, how you learn from them, and what you take from these experiences into your next race I think is key to your progression as a triathlete, or just being able to enjoy the triathlon journey to its fullest.

Triathlons are meant to be fun! I find I have to remind myself of this sometimes when I get caught up focusing on bike splits, negative splits and watts etc. I think it’s because I personally enjoy reflecting on past races and trying to figure out where I went wrong, what I did right and what I can do better next time. So a few months on from finishing Busselton 70.3 2015 I have been able to reflect on what was my second half Ironman. What follows are the insights I took from the race on reflection. Overall I felt I had gone into it with a good training block prior with minimal injuries so I was feeling good. What this meant was I could try and focus on the race plan I had and hope the ‘Tri gods’ were kind to me on the day.

The swim
Where you take off from the beach is important! Back yourself and place yourself in the pack where you think your ability can handle. I knew I didn’t want to be up the front trying to flog myself with other people swimming over me for 1.9ks of the swim leg, swimming is definitely not my forte. My plan was to try and get on to the feet of someone who was of a similar swimming ability to myself, tough one when most people around you are strangers…. So I tried to back myself and put myself near the front, second or third row back from memory. A few people swam past me (over me) but I managed to find some feet and get into a rhythm. 

The bike
Pack extra nutrition, just in case… I was using gels and Endura carbohydrate drink for my on-bike nutrition. I had three gels in a gel canister as well as two bottles of Endura. Based on training rides I thought this would have been enough, I was wrong… In the last 20ks of the bike I was really hungry and would have killed for another gel, but alas I had to wait to get back to transition as I always leave a spare for situations just like this. Unfortunately it was a little too late so I went into the run not quite as strong as I would have hoped. Pack some Panadol or the likes. For some reason on longer swims I can end up with a headache, not sure why. I have tried different things but can’t pick it, it sometimes just happens. In this case I did have a headache for the whole bike leg and having some Panadol at the start of the ride could of really helped out.


 

 

The run
One that follows on from my previous point, make sure you really fuel up on the bike….. and always have a reserve. Better to be prepared and not use it than the alternative. As I didn’t do this I started the run a little on the back foot because of lack of fuelling and I really felt this on the third lap (of a 3 lap course). I could have dug deeper in the last few ks of the run. This is always easier to say once the race is done, you’re reflecting while sitting around with a couple of mates comparing your race stories, a few beers in and the old “I could of gone heaps faster if I only did …..”. Although I felt like it fell apart a bit in the last 7k I still managed to pick up the pace in the last 1k (probably because I was getting cheered for by my wife, friends and GK Endurance crew) and I threw in a bit of a sprint in the finishing shoot.  For me I think this means there was more in the tank and I really should have dug that bit deeper, especially in the last 4-5ks, because I probably could have kept up the pace. This I think is more mental than anything so I will definitely be focusing on this in my next race.



Overall I was stoked with the race, got a PB! The training prior went well and didn’t break me, thanks GK Endurance and all my training buddies. The support from everyone, especially my wife Mel, training for one of these definitely takes up some time away from home and requires a very understanding partner. Overall the journey of training for, and competing in a 70.3 race is a great thing to do and can recommend it highly. Now to get back into it and take these new found insights into the next race.

Living With some-one trainig for Ultra-Man

For nearly 5 years Kate has been telling me she would like to do an Ultraman. "Yeah, great babe!" Never really thinking it would actually happen. Until the bomb was dropped....she signed up for Ultra520k Canada!

Lets just say I am glad it was only a short 7 week build for her. I don't know if I could have survived not being number one in the relationship any longer!

I've been musing over the past few weeks and decided to put these thoughts into a few sentences so you can learn where I did not....

How to live with someone training for an Ultraman! ... Don't..... move to hotel or pitch a tent in the yard and live there!! Move in with that crazy cat lady, or the man down the street who always talks to himself at a shout. Any of these options are better options. (In-fact they are good options)

I've put together a list of important rules to follow when living with some-one training for Ultra-man. They are your Ultra-man survival kit so to speak!!

1) Sleep:Don't wake them up: Even if it's an accident, it's your fault, if you need the bathroom in the night, best you take your pillow and sleep in the bath-tub

2) The Silence: What was once a comfortable silence now means "you've done something wrong" You need to run at this point.

3)Eye contact means: Your in trouble "Again you run"

4) Food: If you eat something  from the fridge that was specifically bought for training or that emergency can of coke, the hidden chocalate bar at the back of the cupboard. Even if you didn't know what it was for. Well, Lets just say don't do that... DON'T DO IT.....Move to another state or go into the wittness protection program.

5)You will be forced to train with them at some point: But you won't talk. we spent 7 hours riding together. 7 hours single file riding in the rain. (Fun?.... NOOOOOO) I don't even have an ass she can look at!

6)You will be wrong when your right,

7)You breathe to loud

8)You chew to loud

9)you walk to loud

10)you blink to loud

11)your voice is like listening to some-one scratching a chalk board. 

12)The Commando Crawl is the best way to get around (very quiet too, do this at all hours and do it slowly to avoid detection)

I have found that light cotton clothing is a great choice as it makes very little noise!!! (below you can see a picture of me practicing)

Kate now whispers at 4000 Dessa-bells in my ear!! 

Always have coke and redwine available. ALWAYS!! If they don't need it, you will.

If you get asked to go for an easy run: check what she's wearing, if she's wearing a Camel Bak, "you say NO"...Learn from my experience. 3 hours into an easy run when you start licking concrete because it's cooler and wetter than your tongue you realize you've "made bad choices"

Don't get me wrong.....I love to swim....but when you walk into the local YMCA 25 yard pool and she has gels/museli bars and bottles of GU with her.....be prepared to grow old and wrinkly over the next few hours.

On a personal note: I'm also a born again virgin.

Ok on a serious note: It's not all bad, ........................Ok it's all bad.......... good-luck!!

See my before and after photo's.

Before Ultra-man training

After Ultra-man training

Cheers

Guy

http://www.guycrawford.us
Coaching: http://www.gkendurance.com/
Follow me on Twitter http://twitter.com/blue70guy

LIsa Luckin, Challenge Roth - Race the Legend

Challenge Roth - Race the Legend 

The day started with a 3.00am alarm before departing Gunzenhouzen at 4.00am, making our way on a very packed but quiet bus to Roth. 

A short walk over the bridge to T1 and we were one of the first athletes through T1 to our bikes. By now the sun was coming up and the cool damp transition area quickly filled with athletes. The music played over the speakers was somewhat interesting, not exactly motivational, 'hype' music, little more classical!

With only bottles and nutrition to put on my bike and tyres to pump I was keen to drop my T1 gear bag off and sit down before getting ready. Time went quickly. I was relatively calm and collected, with just a good amount of nerves. My swim start at 6.40am was the was first AG wave off and I was keen not to get caught at the rear of the 350odd females so I sunscreened up (forgetting my arms I realised after the race) and put my wetsuit on. Andy as usual helped calm my nerves and walked me to the start where we all waited to enter the water. The canon fired for the pros. Now I was next! A good luck kiss from Andy and see you in a number of hours! Our first iron distance race together and my first big race with out mum and Dad there but i knew they would be tracking me online at home! 

I entered the water and had a look around at the spectators who had lined the canal and bridge. The hot air balloons were inflated and you could hear the excited crowd. I positioned myself to the right side of the rubber ducky in the middle of the start line. This would allow me to have a clear left side when the gun went and give me the chance to move left or stay right on the fastest pack. The cannon fired which was awesome! A good fast, clean run and I was so pleased with my start. It was refreshing to swim in the non salty water! As we made our way back just over the 3km mark the crowd got louder and I remember taking a few long sights to see the hot air balloons and the crowd over head on the bridge and banks. 

Swim 59.56

Finally I cracked that 60mins! Still not a great swim but it was still under 60mins!

T2. 2.20

A reasonably quick transition. The volunteers were awesome in assisting me.

I grabbed my bike and just remember having the biggest smile as I existed T1. I think I even gave a woohoo as I left!

The first few km's on the bike was insane! Just the best feeling I've ever had in a race.

Approx 10km in we passed the first banner, lined streets with a male German on the mic. "It's Lisa from down under" he said so I smiled and waved to the crowd. "Lisa's laughing, she's laughing" he said back. I was just thriving off the thrill of the race. I loved it. I found myself riding with another Perth athlete and a female pro for most of the first lap. I was watching my km's, anticipating solarberg hill. Then as it approached the crowds grew. I was pumped. I turned the corner and there it was. The best feeling came across me and I rode as hard as I could to pass the female just ahead of me. I wanted a clear run up there first! It was INCREDIBLE! I smiled, yelled, and just felt awesome up that climb. 'Hop, hop hop!' 'Super super'! I never felt unsafe. The crowd was just amazing. 

I finished the first lap and just turned onto my second when my rear spares box lid came off and 'tink', my canister, valve and blade hit the pavement. With the lid dangling off the rear of my bike I needed to stop and attempt to put this back on. Once the lid was back on off I went again, a little flustered. What if I get a flat? I had an extra canister in my back pocket (I always do, paranoid about getting a flat) but no way to use it. Then the team riders came whizzing past. Frustrated at their freshness and speed I became a little negative. Then I remembered I had a pit stop and convinced myself I would be fine. The second lap was a lot more tough. It was warming up and became really windy. All I thought was 'how is this a fast course?!'. I tried to remain positive and only a few female competitors had overtaken me. The second time the crowds had dispersed from solar hill but still a great experience. 

I made the right hand turn for the last 10km to T2. I looked at my time and was slightly disappointed and so desperately wanted to get off the bike. I forgot to get out of my shoes and dismounted rather slow with my shoes still on!

Bike. 5.32

T2. 2.02

Finally I was onto the run. Out and back run courses are not my favourite as I much prefer laps so I can count down and mentally trick myself with how far to go. I was however prepared for this course as my long training runs are of the one loop nature. The first few km's were fast, then a gradual incline. I felt good. I settled into a rhythm and just counted down the km's. 

At the 10km mark I started to count the females coming back, which was the first chance I had to see where I was positioned. I found it difficult running on the off road track. My foot placement was a little all over the place and I could feel my blister growing from the uneven surface!

Gel, water, ice, sponge, sub 3.30 marathon, finish line. This is all I though of. As well as I don't want to race IMWA in 20weeks time!

I was super aware of the 32-34km mark, this was my dark, dark hole in IMWA 2013 and I remained really positive over this stretch.

Back down the hill we previously ran up. 'Wow, super super' the Germans said. Then 40km! 2km to go! Through the town, through beer mile. I hi-fived everyone I could. I smiled (or tried too). I could not figure out where I was in Roth and I couldn't remember or picture where the finish line was.  Then I saw the train tracks and relief, there was the massive purpose built stadium for this iconic and incredible finish. 

Finally I was finished and to my surprise 10.03.00 flat!

Run. 3.26

I cracked that 3.30, my personal goal for this race.

I had, as usual an emotional cry as I put my hands on my knees and bent over. I was asked if they were sad or happy tears. 'Happy tears' (of hurt & joy!) I said as I sobbed a little more! Straight through the tent to get a massage, shower and change. Private showers but a unisex open change area was the most interesting part of the day, with plenty of european 'sausage' on display!  After that eyeful I left recovery and waited for friends and participants to come through while tracking Andy and getting a spot right on the fence to see him come through. So worried he would miss me but he spotted me just in time. I was so proud. 

We did it! We have complete Challenge Roth! 

A later look at the results showed 25 seconds between the female 25-29AG. 

10.02.35 - 10.02.50 and 10.03.00 what a close finish!

First Australian female Age grouper, 3rd AG 25-29, 17th Female overall. More than I could have hoped for!

We went to presentations the next day and it was packed. I mean packed  full of buzzing athletes, friends and family. Great to see! The europeans put our presentations to shame!