The Winery Ride with Orica Green Edge or That Hill and That Heat belong in HELL!!

To quote directly from the event website...

Ride alongside the ENTIRE 2014 ORICA-GreenEDGE Team & members of ORICA-AIS through the beautiful Nagambie winery region and challenging Strathbogie Ranges.

As part of the preparations for the 2014 season ORICA-GreenEDGE and ORICA-AIS would like to invite you to join them on their training camp and ride through one of their favourite regions in Australia. Reminisce on the 2013 season that was, the Tour de France stage wins, the 4 days on the coveted 'Malliot Jaune' and help welcome some new faces to the team. 

There are new rides this year - 138km, 48km and 24km as well as the Children's ride around the Winery - so there really is something for everyone.

With my Ironman training well underway, this seemed like the perfect event to kick start my long rides.  It was my third hilly mass participation ride of this year, the previous 2 being the Great Ocean and Otway Classic Ride and the Amy Gillett Ride.

I had a look at the map and the profile of the climb, and thought that there was absolutely no way i was going to be able to climb with the gearing i have on the TT bike...so the roadie got to borrow the race wheels for the day! (Note the compact chain ring...that was a god send at certain stages of the climb - but more about that later)

I really didn't think the logistics of this through when i entered, so it was a very early start! But hey, i love a road trip!!

Alarm went off at 3:30 am, on the road by 4, and coffee & sunrise at a roadhouse by 5:30...brilliant start to the day!

I arrived at Mitchelton Winery at about 6:45 and was greeted by the early morning sun warming all this potential wine...

So the ride itself.  The first thing i did before the ride was check out the climb.  So onto Strava i go.

The main part of the climb was as follows...7.2km in length, 426m elevation gain, average 6.1% (remember that word average!) Which on paper didn't seem too bad... Oh, and there was also a 2.7km, 99m gain, 3.6% on the descent (and here was i think descent referred to going down!!)

The general consensus was that The Climb was a Cat 2 climb... with the ascent on the descent being Cat 3.
Here's the link to how Strava categorises climbs -->> Click Linky

As you can see from the pic below, The Climb starts at about half way through the ride. And from the top, the trip home is mostly downhill into Seymour, before the relatively flat ride home.

Just as an aside, i'll also put the temperature during the ride in...

As you can see it was a pleasant 20 degrees at 8am for the start, got to 30 just after i started the climb, peaked at 39at one stage, before returning to 35 for the run home.  I think those 3 little dips on the last 45 minutes are when i stopped under trees to try and cool myself down, but thanks to the hot northerly wind that really didn't work...

Now to the actual riding...

The first 70 km or so was largely uneventful, with some gentle rolling hills and wonderful views of the countryside.  The serenity was however broken every now and again by impatient and inconsiderate sods in cars who were less than impressed to see hundreds of cyclists on their roads - but on the whole the car drivers were quite good.

My plan was to use the ride as part of my IM training program, so Zone 2 HR and try not to sit in packs and draft.  Well...that was the plan...until i left my HRM at home, oh well.  I figured I know my body well enough to distinguish between 6hr pace and "ride like you stole something" pace.  With that in mind i went out relatively easy, remembering that i had a nuts hill to climb at the 70 km mark.

By the time i reached the bottom of the climb my average pace was above 30kph, and i still felt fresh...

<<cue dramatic music>>

BOTH OF THOSE THINGS WERE ABOUT TO CHANGE!!

As i mentioned earlier, the climb was 7.2 km long, averaging 6.1% grade.  It soon became apparent that, as with most climbs, every time you came across a section of easy climb (i.e. less than 6.2%) you would be paying for it later!

I can't really remember every detail of the climb, but there were bits that were hard, bits that were punishing, bits that were very punishing and then the other bit! 

I was going pretty slow at this stage, maybe in the order of 6km/h, the i rounded a corner and the road got steeper...i'm not going to print the words that came out of my mouth - but about 7 seconds later, as the rider behind me rounded the corner a similar sentence was yelled!

Ok...go! I gave it absolutely everything i had, and for a while managed to not slow down...then i slowed, i looked at the Garmin, and it was slowly dropping 5.5km/h, 5km/h...ok time to get out of the saddle and drive the bike up. Yeah...Nah...just at that point my quads gave me an ultimatum...they would either hold me up, or power the bike, NOT BOTH! So down i sat, 5km/h, 4.5 km/h...ok, this is getting stupid. Looking up the hill about 20m i see two other cyclists - 1 walking, 1 riding...both at the same pace. Back to the Garmin 4.1km/h - that's enough...off the bike i get... I started walking, i managed a huge 4.5 km/h - i was walking faster than i was riding!! 

I reached the break in the slope, where the road eased from insanely steep to ridiculously steep, so back on the bike i got. And off i rode at a super fast 7-8km/h!!

(Just as an aside, on roads that steep snaking up the road from side to side it is a great way to keep going. However, in this case as the roads were open to traffic, and there were numerous blind switch backs - it just wasn't a safe option.)

I've had a quick look at the ride data and the best i can work out is that grade was at 23.5% at that point. (The section of road that was at 18.5% i actually managed to ride - not fast, but i stayed up right!)

And then after 44 minutes and 36 seconds...it was over! I'd covered 7.2 km at an average speed of 9.7km/h. I can fairly confidently say, that was the toughest hill i have ever climbed!!

Then it was time for the descent...but that wasn't all down hill! Huh...WTF...why is there a 2.7km section which rises at an average of 3.6% on a descent - i thought descent meant down!!  Compared to the previous climb it was actually quite an easy climb ... but having said that the 16% pinch did hurt a little!! 

The descent finished at around 102 km, which was followed by a 12 km stint due west, back through Seymour. With a howling north wind, this section was tough. I was basically riding alone, which was mentally tough after 5 hours, but i was still going forward.

At about 114 km the road turned around to the north, the wind was probably blowing about 20-30kts and it was 39 degrees!  IT WAS HOT!! And I had 24 km of this left before the finish!

There was an aid station at about 118k, at which point i sent Claire a text saying "Hey ya, 20k to go. All good."

Well, i spoke to soon! Just after i left that aid station, i started getting stomach cramps and couldn't ride. So off the bike i got, I really didn't know what was going on. There was nothing i'd had that i hadn't used before - but that didn't matter, i just needed to get to the finish. I was too scared to eat or drink anything for fear of vomiting. So i got back on the bike and started again.

This on the bike, feeling like shit, getting off the bike, resting, getting on the bike...repeat...went on for about 45 minutes until my stomach finally felt ok again.  So i started drinking water (with electrolyte) again.  By the time i reached the entrance to the winery, i actually felt good again and maybe could have continued... ;) 

In short, the last 20km took 1 hr and 5 minutes! Very slow going for a flat stretch of road!!

Here's the Strava link to the ride.

Looking back now, i think i was dehydrated and that was causing issues.  I was good with fluid intake for the first 70k, but i don't think i drank enough on the climb, the descent or the stretch back to Seymour.  That was 2hr 45min and i think i probably drank 2 full bidons, so about 1.5 litres. I probably should have been drinking that much per hour!!

Looking back at the ride, i was very pleased with both my general fitness and cycling fitness.  My nutrition went according to plan, as even toward the end when i felt crap, i didn't feel low on energy.  I just need to ensure i have enough hydration for the conditions.

I really enjoyed the challenge of the climb.  I'd like to have a crack at that climb again - but think i'll do it on a cooler day :)

Oh, and i also got to have a bit of a chat with Matt Goss, Simon Gerrans and Daryl Impey which was pretty cool.

Progress, Injury and a DNS waiting to be...

Let's recap the last line of my previous post...

And most of all - fingers crossed i can remain injury free.

...when will i ever learn!!!

Those who follow my Facebook page... gratuitous click here for link to my Facebook page ;) ... will be well aware that recent weeks have been injury riddled... Nothing serious, just recurring injuries that i can't seem to shake.

Apart from my dodgy knee (which i'm hoping tomorrow's physio visit will fix) things have been progressing well.

I've been spending a bit of time in the pool and my swim is feeling better than i can remember.

I haven't been spending long hours on the bike, opting at this stage to work on some short sharp high intensity trainer sessions. The few times i have been on the TT bike, it's felt good - love the Trinity, it feels so fast and smooth. I'm looking forward to getting some long rides happening pretty soon.

And the run...well apart from the injury...i'm really pleased.  I'm starting to get some nice distance without pulling up too sore.  20k runs through the trails and hills are becoming the norm, and the progress toward the Melbourne Marathon is on track... 

I really believe the splitting my running between the Vibrams and the pseudo-minimal Brooks is paying dividends.  I'm comfortably running 8-10k in the Vibrams and really notice the change in style to a more natural fore to mid-foot strike.

Unfortunately, due to the knee injury i'm not confident that i'll be racing at Hazelwood this weekend.

Fingers crossed i'm running at full tilt again soon and can continue to build toward the Melbourne Marathon and Noosa.  I might even try to convince a few other people who are competing at Noosa to do a practice Olympic distance race in late September / early October... It's not that cold in bay, surely i'm not the only crazy one ;)

Until next time, happy training!!

My 2 Bays 2013 Trail Run Experience (or If you can't be good at it, at least look good doing it) - REPOST

This was first posted on my other blog - but it thought it was worth a re-post here for obvious sporty reasons.

First a warning: I didn't know whether i was going to write this because it's very self indulgent in a "look at me, i injured myself but still finished" sort of way... But that was my race, and i wanted to record it.

The 2 Bays Trail Run is an event which is largely ignored by the mass participation event runners - but carved into the calendar for all local, and some interstate, trail / endurance / adventure racing types. 

It's a run of either 28km or 56km, depending upon your level of endurance or insanity. (My kids refer to my mate Graham, who came down from Qld to run, as crazy Graham - because he's doing the 56km...AGAIN!) 

The run, as the name suggests, follows the 2 Bays Trail - commencing at the Information Centre in Dromana and finishing near the lighthouse at Cape Schank. Well, it does for the 28km participants, the 56km runners start and finish at Cape Schank, dropping in at Dromana to turn around!

Apart from the trip up Arthur's Seat, which climbs in excess of 300m in 3km, the remainder of the trail would be best described as gently undulating (another ~360m of gain and ~600m of loss, in 25km).  The trail itself comprises numerous conditions underfoot, including shifting gravel, loose sand, boardwalk, fire trail, and packed sand with tree roots.  Just enough variation to ensure you spend most of the time carefully placing your feet to avoid coming unstuck...

The course and profile dump from my Garmin

The race itself commenced at 7am, and with my mate Graham (down from Qld to race - so Claire and the kids were his support crew also) running the 56km, required two drop off points prior to the start.  As his start was also the finish, it made sense that i'd get dropped first. So hello Dromana, it's not quite 6am - how you doing?

Luckily Steve from fstop5.com was also at Dromana early to catch me looking excited, nervous, clean...but most of all bright, in my Hawaiian Shirt. Little did i know, that would be the last time i smiled until the end was in sight... 

Looking nervously excited pre-race
Most photos courtesy of fstop5.com

Why on earth would you wear a Hawaiian Shirt to run 28km? i hear you ask (after asking why i would run 28km in the first place - why not)

To add a little colour and fun to the trail run, those wearing beachy type gear got to start at the front of the pack. So i figured i'd follow my sporting motto of "If you can't be good at it, at least look good doing it"...and off to the front row for the start i headed.

There i am...front row LHS - ready to race!

I'm in the far left of shot, looking over my shoulder just to check i'm not about to
be overtaken by any kinder age children ;)

And as you can see, after going about 10m about half the field had already passed me - but that was all part of my strategy...

So here i was starting a 28km trail run...let's look at my running career for a second...

Number of trail runs i've competed... 1, 15km in length with 330m gain...

Number of times i've run more than 20km... 3, 1 1/2 marathon race and 2 training runs...

How often i run hills...hmmm, i live in a reclaimed swamp...

This could really hurt!! 

To be fair, i've done a couple of triathlons which took in the order of 3 hours (probably should've taken closer to 2:40, or so...but we'll overlook that) so i knew if i kept my HR under control, and didn't trash myself in the first 3km dash up Arthur's Seat i should be OK. Hence my slow conservative start.

OK...now i'm finding my rhythm...

OK...going alright, i've made it up Arthur's Seat. 

There's no other way to describe that climb except brutal - with an average grade in excess of 10%.

But on the upside that's half the elevation gain done with, just gotta get through the other 25km or so and i should be OK...how's that view!

Note my elbow is free from blood and my LHS isn't covered in dirt...this is about to change!

The view from the trail was simply amazing.  The path cuts just below Seawinds Gardens, so the view which is normally obscured by trees is open to enjoy...

However, when one is running along a path covered with loose shifting rocks i strongly recommend stopping to enjoy the view...unlike i did...

Photo from http://twobayswalk.blogspot.com.au/

One minute i was running along - watching the path in front of me - feeling quite strong, the next i was looking over the Mornington Peninsula...within a split second i was in the middle of the path, blood streaming (nah - let's not get too dramatic) trickling down my arm and in pain, unable to move my ankle.

I must say that the support and concern from my fellow runners was fantastic. For the next minute, or so, as i lay on the side of the path wimpering, almost everyone who passed asked if i was OK, could i walk, did i need a bandage, etc - it was great to see! It was only later that it was suggested i was probably in the way and slowing them all down, hence the concern was a polite way of saying "Get the &^%$ out of the way!!" ;)

So after feeling sorry for myself for a while, i decided i'd trained hard (well i'd trained) for this and was going to finish.  The fact i was 25km from the line, and i'd never run that far before, let alone with an ankle that wouldn't move, was completely irrelevant.

So tentatively off i set. It wasn't long before i realised that i could only run hobble/jog with a flat foot, which mean't walking sideways down all the hills and doing some hybrid limp-jog-shuffle on the flats and uphill...but i was going forward...

Nearing the 10km mark, saw the photographer so put in a bit of a jog

10km down in about 75 minutes...my slowest 10km ever, but i was making progress. Only 18km to go. I've run 18k before, i can do this...

At about the 11-12km mark, the leaders of the 56km race (having done 16-17km) started coming from the other direction - man, these guys and gals were flying!!  I remember seeing Graham, luckily i was going uphill so i could actually run - once again, it's all about how you look when your mates see you. He was looking strong - a well inside the top 10!

It was great to see and hear the top 56km runners yelling support as they passed by. Having your name on your number bib is great...running along hearing "Go Tim" or "Go Hawaiian Shirt Dude" definitely gave me a lift.

There were also a few aid stations and road sections where you got contact from supporters - although most were there to support "their" person, they were generally cheering everyone.  You could hear the noise building from about 5 minutes away, and when you passed by the cheering, combined with your name was fantastic!!

So on i struggled, through some amazing scenery, just ticking away the km's...

20km down in about 2 hours 30 minutes...all i was thinking here was if i can get home inside 4 hours, it'll be auto entry next year! 8km...90 minutes...seemed achievable...

Now my foot really started to hurt. Previously i was able to do more limping-jog than walk, but now it was shifting - it was definitely more walking. The 6/7/8 min/km were being replaced by 8/9/10 min/km... just keep going forward... 

What was really frustrating was that as my foot was worsening i could no longer run on flats either, so it was walk on downs and flats, and jog uphill - which was pretty much the opposite of what everyone around me was doing - but on the upside, my energy levels were good and my legs were otherwise good, so when my ankle let me jog - i could!

25km down, 3km to go - those last 5km have taken me 43 minutes...oh look, the photographer...Run - ok, Jog...Smile :)

Bushranger's Bay - 25km gone...3km to go.  

The last 3km, took me over 27 minutes...i turned the final corner and i saw the finish gantry, then I saw Claire and the kids....i made it! 

Two thirds of the support crew!!

YEAH!! FINISHED!!!

Distance:     28km
Time:          3:37:18
Ave Pace:    7:49 min/km

I was hoping to go sub 6 min/km - so about 2:48...but i'd finished...

Bloodied and bruised...but very, very happy!

And enjoying putting the race medallion to good use...

CHEERS!!

The below video comes from http://wildplans.com/ and gives a great overview of the trail and the fantastic spirit of the competitors...

Thanks to everyone involved in putting on the race: the organisers, volunteers, and fellow trail runners, it's a fantastic event!!

As I write this, with my ankle ligaments trashed and hobbling around on crutches, I don't know whether I'll be around for the event next year, due to it being our normal family holiday time - but i'll definitely be running the trail again, i've got unfinished business!!

What have I just signed up for...?!?!

Like most the kids i grew up with, we spent our weekends playing sport, either organised or just kids having fun, or watching sport.

Beside from the usual fix of AFL and cricket, as was the go in Melbourne, one of the events that left a lasting memory was the Hawaiian Ironman (Triathlon).  The images of Mark Allen and Dave Scott racing along the roads through the lava fields seemed the ultimate test of endurance for the super fit lunatic fringe!

During my late teens i caught the triathlon bug and competed in sprint distance triathlons (500m swim / 20km ride / 5km run) for a couple of seasons before the drain of spending 3 (plus) hours travelling to Uni and back each day put a halt to that!

Well, roll forward 20 years or so...

I'd dabbled in some shorter distance fun runs, with Run 4 The Kids (15km - flattish) and Puffing Billy Great train Race (13.2km - up and down through the Dandenong Ranges), being at the longer end.

After on-going knee issues, my physio and I decided that i should lay off the running a little - you know maybe cut back to running 3 times a week.  Well, i saw this as the perfect opportunity to start to do a bit of cross training.  Why should i only trash my legs but trash my legs when i could trash my entire body - so i entered the an Olympic Distance triathlon and started training!

After doing a handful of Olympic and Sprint distance tri's, as well as numerous road and trail runs over distances ranging from 7 km to 28 km, over the past 2 years and commenting that one day i may consider doing an Ironman Distance Triathlon...

I Entered Ironman Melbourne!!

For those of you who aren't all over all things triathlon and endurance sport, and as a reminder to myself as to what i have just signed up for, it entails:

a 3.8 km swim;

a 180 km ride; and

finally running a marathon - 42.2 km... 

As i have a tendency to spend a bit of time on social media, i figured if i kept all my training, nutrition, and various other training related crap on this blog i wouldn't need to endlessly spam facebook and twitter. 

Anyway, here commences what will undoubtedly be a very interesting 12 months!!