10 weeks to go...

In 10 weeks time, if all has gone to plan and that's my plan - not some alternate crappy plan which appears to be hijacking my plan!! - i'll be lying in bed ABSOLUTELY TERRIFIED, trying to get sleep as the gun will be going off in less than 9 hours!!!!

As i write this, i've got some strange lower leg issue (appears to be more than a niggle) that is causing a bit of pain. The most frustrating part is that it isn't stopping me from training but i don't want to push things in case it's doing damage.  I haven't had it looked at yet, as we were on holiday and i hoped that rest would heal all ... um, not really.  

So first thing Monday morning it's a call to the physio to make an appointment and get his opinion.  As far as I'm concerned there are 3 possible answers:

1) Don't train - you'll do irreparable damage ... which probably means, no IM :(

2) You can train - but it won't get better until you rest it ... Cool, that's why they invented post IM months ... GO!!! :)

3) It's nothing ... you're making it up ... GO NUTS YOUNG FELLA!!! 

Once i know the answer, you guys will be the first to know :)

I'm feeling quite confident that given the next ten weeks to train i'll be good to go on the day.  I haven't done as many long sessions as I'd have liked to by now - so I have already re-assessed my goal and changed it from a time to finishing sub 17 hours!

...
 
And in other exciting news - i'll be racing as part of the Heart Kids QLD team at the Noosa Triathlon later this year.  Once i get all the details sorted i'll do a separate blog post (or 2) on this subject, and why i'm proud to be part of this team.

Cheers Tim

A Relaxing Weekend In Lorne ... Alternative Title - Damn Those Hills Are BIG!!

This weekend just passed was that time of year, when cyclists of all abilities descend on Lorne to race 110 km (or ride - depending upon your goal) along the Great Ocean Road, and the Otway Ranges to raise money and awareness for cycling safety, in the name of The Amy Gillett Foundation.

For those of you who are unaware of the Amy Gillett Foundation...this line is a link...CLICK IT!!

Those of you who have been long-term listeners of my ramblings may remember that I got gastro en-route to this event last year, and instead of racing spent the weekend in bed.  Fortunately, this year was a happier trip!

So as is our way, Friday after work / school / kids' swimming lessons, we set off on a family weekend away to Lorne.  We stayed in an apartment on the main street of Lorne, so we were never too far from the activities.

Saturday morning I had a little sleep in before heading out for a run.  I think i missed the memo which said that this weekend was only about cycling...

So i donned my trusty Vibrams and set off. The run was a mix of beach (sand with a few rocky sections), boardwork, graded undulating gravel tracks and a bit of a mid run hill climb. The hill was about 700 m with an average grade of about 7%, up a muddy, grassy path. I didn't know that ground that steep could get that wet! But ankle deep mud in the Vibrams was kind of cool and it gave me an excuse to head home via the creek, to clean then!!

For those that know Lorne, here's a screen shot of where i went...

And here's a pic of my muddy shoes (which afterwards got hosed down, and are still drying) and my Garmin...riveting stuff, i know!!

 

After breaky and stuff we went to find coffee, and play in the park. That was closely followed by the kids playing multiple board games, because 1 board game at at time just isn't challenging enough!

Ok, back to the reason where here... Amy's Gran Fondo!

Prior to the race, is the mandatory race briefing and number / race pack collection.  The race for the door after the briefing, and subsequent avoidance of the long queue, is almost as hotly contested as the race!!

As all endurance athletes know, the key to a great race, is carbo-loading.  Well, as most of us are also aware, a lot of holiday accommodation doesn't cater for preparation of massive meals.  This pan was full, of chicken and veges, before the pasta was even thought of!!

And of course, you can't actually compete in an event of any type without laying out your gear the night before and posting a photo of it on your chosen form of social media.

Oh, and just for the record, the beer was last minute carb loading ;)

I got up early on race morning, wandered down the street to find coffee and was greeted by this sunrise...which was nothing short of amazing!

As the start time approached, i gathered up my awesome support crew...

...and wandered toward the start.

In accordance with the Rules of the Velominati, gear on the bike is limited to two frame mounted water bottles (i think the little under seat baggy may have contravened the rules though). With the remainder of my gear jammed into the jersey pockets....rain jacket, nutrition for 120km, extra nutrition in case i drop stuff, pump, phone... It's amazing how much crap you can fit in 3 pockets!!

Ok...bike ride.  Everyone who has driven along the Great Ocean Rd will know how spectacular it is...

So, once the ride began, i was faced with two options:

1 - sit on the wheel of the cyclist in-front of me, and try and hang on in a peloton for 110 km. OR

2 - ENJOY THE VIEW!!

Easy call really!

The ride itself, as shown on the map below, starts in Lorne and travels about 40 km along the undulating, winding coastal road. This section of the route is just awesome - some of the most spectacular roads you will ever travel along, and NO cars!!

I knew that at 38.5 km, we would be turning right and heading up. The whole way along this stretch of road, the cliff to your right is quite steep. In fact on more than one occasion i was wondering how the hell we were going to find a way up the hill!

But right on cue, there it was...the climb. There was no easing into, it was go... pretty much 5% from start to finish. There were a few flatter sections, but none to really give you too much of a chance to relax...

For the data freaks out there, the climb from Skenes Creek to Skenes Creek North is as follows:

• 9.52 km
• 491 vertical m
• average grade 5.2%

As far as climbs go, i found it quite enjoyable. Unfortunately, i had stomach cramps not long after the start of the climb, so thought i'd better try and climb with a reduced heart rate. 

But, i'm still pretty happy with the climb:

• 42min 20 seconds
• ave speed 13.5 km/hr
• ave HR 148
• ave power 180W (estimated by Strava)

The ride then continues across the ridge line for another 7 km or so, before dropping down the back of the range...The next 20 km was all downhill and i did it no faster than the flats... 

I CAN'T DESCEND!!!

After the major descent, the next 25 km, were flat / undulating.  That was fun again. I mostly rode solo, occasionally catching a group and then jumping off the front trying to drag them along...just for a bit of fun, but no-one was really playing ;) Still jumping off the front of packs is was a great workout!

The other major climb is from Deans Marsh up to Benwerrin. This climb starts near the 100 km mark.  I did this climb earlier in the year, so i knew what i was in for.  Overall, it's a longer climb that the first one, but doesn't have anywhere near as much gain. It also has several areas of flat and downhill - neither of which existed on the first climb!

The data on this climb is:

• 12.1 km
• 262 vertical m

My details (and the details from my previous attempt are:

• 46 min 40 sec (April 49:15)
• ave speed 15.7 kph (April 14.8 kph)
• ave HR 144 bpm (April 157 bpm)

As i mentioned earlier, the Climb started after 100 km this ride, having already climbed Skenes Creek Hill.  In April the climb started after about 73 km of relatively flat riding.

I was pretty happy with this climb, and think that my cycling fitness and strength has improved markedly in the last 6 months.

I'm also very happy with my nutrition / hydration / electrolyte plan - at no stage did i feel low on energy or cramp.

As i sit here and write this (the day after) my quads and calves are a little sore, but that also may have been the run on Saturday...

Hopefully, in the next 12 months i'll learn to descend, and come back and give the top 25% of my Age Group a shake, and get one of those medals!!

So to every cyclist out there...YOU NEED TO DO THIS RIDE!

And to every non-cyclist out there...YOU NEED TO GET A BIKE, GET FIT & DO THIS RIDE!!