Lough Neagh Race Report

Well this was a complete wash out - the conditions were so bad that they had to change the swim course which meant that my aim of going sub 2:20 would be irrelevant. It was so cold I shivering while setting up the bike in transition. The swim course was changed to 3 laps of the marina, each lap featuring a short walk/run. I was immediately put off by this change and decided to stay well left of everyone at the start. I thought I was going well and when I had a bit more confirdence I moved to the right - however when I exited the water and realised that I was behind Dee and Paul gillick I knew i'd had a bad swim. So onto the bike and it was like having someone with a fire hose spaying you in the face all the way round. It was really tough going with near gale force winds. I overttook Dee and could see Craig and John Jnr. I seemed to be making up some time on John but not Craig - I worked out he s nearly 2 and a half mins ahead. my final time of 1:12 was 4 mins down on last year and the same time as Criag- this was a little disappointing but I also wanted to save myself for the run. However and I prob should have guessed this when I looked down and saw that my legs were blue, when I got into T2 my quad muscle completely ceased up. I was in agoiny and I had to sit doown as I wasn't sure how to stretch it out. The pain gradually eased off and I gingerlyu got to my feet and went off on the run. I mamanged to keep up a good paceo on the run despit the conditions and I was making up time on both Craig and John. However i knew that with my extra long T2 Craig was now out of site. The road was flooded in parts and the wind relentless, howeve I was pleased with the way things were going until I had to stop for at least 30 seconds to stretch out the hamstrings which had totally ceased up (when will this cramping ever stop?) After that I had to take it easy for a bit - I did get back into my stride, however it was never going to be enough to ctach craig, I did chase down John and with a lap to go I was only 20 yards behind him. He put the foot down and was looking over his sholder constantly - I tried to push my legs hard but they were starting to cramp up verywhere. I finally came in around 15yards beind a very happy John Jr. Looking at my time afterwards, it was clear that i'd had a disatrouns swim, a reasonable bike and good run. However, despite the conditiions and the disappoitment of not having an opportuniy to break 2:20 I was happy enough with the way things went. As for the future, if I am to progress to the next level I need to be faster and more confident in the water. Talking to Dee afterwards she loved getting stuck into the middle of the swim and fighting it out with the rest of them. My wish to stay clear of trouble makes it very difficult to establish a good swim time.

Final Time:2:24:23
Splits:-
24:25
1:33
1:12:21
2:56
43:08

Kilkee Race Report 2008

For further details on my Online Training Diary and Coaching Website please click on the link below:-

http://www.triathlonjournal.ie/news/story.html?id=12

Man oh man, I forgot how hard this race is!

The swim went well and was a pb for Kilkee despite the choppy conditions. Managed to stay calm throughout - the swimming in Seapont has def paid off (I need to start this earler in the season - prob mid April 2009).

The bike also went well, I was flying, overtaking Kiera-Eva around the 15k mark. The cycle back was tough with the wind but I held my own and managed to keep up wth Limericks Liam Butler. We came into T2 togther, however, I was cramping up on the bike towards the end, which meant that I probably went too hard and I should have definitely taken at least 1 Gel (Craig took 2 gels on the bike). I was in a different wave to Belparks Craig, JnJr, Eric and John Rafferty which is a shame as I would have been in the mix with them.

I went off on the run and, altho I was overtaking a quite a few athletes, I didn't feel strong and after a while I started to slow up. I just had nothing left the tank - Kiera-Eva overtook me after about 3k and I had nothing left to keep up with her. I was really depressed and couldn't wait for the race to be over -I even stopped to walk on several occasions and I cramped up on my left hamstring. At the 5k turn point I was delighted that it would all be down hill but I knew it wasn't going to make much of a diffence but at least I managed to hold my own. My time of 48:46 could't have been much worse. Looking at the results I was 3rd place in my age cat coming off the bike and a couple of mins ahead of Craig (80) ad KE (73rd) (Liam Butler came in 58th place!).
Lessons for next year:-
1. Take at least one fi not 2 gels on the bike2.
2. Don't go too hard on the bike - leave something in the tank for the run. (If I catch KE again maybe stick with her as I could prob match her on the run).

Finish Time: 2:42:45
Splits:-
28:53 -swim
00:21 - T1
1:24:03 - Bike
00:45 - T2
48:46 - run


Summary
Anyway it was an improvment on the last 2 years and makes me more determined to get it right next year (plus the craic afterwards was mghty)

Wed Spin session

Did this at home on the turbo trainer
15min warm up @120pbm
5min hard @140bpm
5min rec
5min hard @145pbm
5min rec
5min hard @150bpm
5min reco
5min out of seat @150bpm
5min rec
5min hard @160bpm
5min rec and slow down

Tues run Interval session stats

15 min cycle to Templeogue college
2k warm up - 10mins
1x 2k - 8min 6 seconds - HR 173 avg 185 max
2min recovery
1 x 2k - 8:07 - HR 180 avg 188max
5min recovery
1 x 1k - 4:06 - HR 172 avg 186 max
2min recovery
1 x 1k 4:02 - HR 177avg 188 max
2k warm down 11min
15 min cycle home