Busselton 70.3 – Bike Leg – Team Event (3 May 2014)

Half. Again.

It’s only ‘half’ – half of an Ironman distance. Not only that, but it’s also only one of the three legs, but it’s still a good test of fitness.

90km on the bike, as hard as you can go. Quite long for a time trial, and quite long compared to every other event on my calendar this season.

Di2 TT Shifters

I finally implemented my master plan of having shifters on the bar extensions – the reason I got Di2 in the first place. The TT snifters are fantastic – you don’t have to move off the aero bars to change gears!


The conditions this year seemed a lot calmer than last year – it certainly looked less intimidating for the swimmers. Out on the bike it seems quite still, but then as soon as you got away from the main town area it was quite breezy just like last year, once again a headwind on the inward loop.


I beat my time from last year 3:04 vs 3:12 – my goal was sub 3hr, but I probably didn’t do enough long rides (60km+) to be able to sustain the effort level.

The trainer work I’d done had worked for shorter distances, which was my primary goal for the season. Interestingly I saved 8min off my sprint triathlon time, so I had 8min improvement on 20km just the same as the 8min improvement on 90km, which tells me to improve on the 90km ride, I need much more specific training.

It was a great day again, and good to be part of a team. Our swimmer had an impressive swim, and our runner just about got the 2hr mark. Good work all!


City to Surf 12km – 2014 Race Report

This was my second City to Surf. Once again, my goal was sub-60min. Training had been going well, up till 3 weeks to go, where a combination of fatigue and schedule-related issues got in the way of solid training. Having done a 1:01 at Run for a Reason in May (a much flatter course) the sub hour goal was still a ‘stretch goal’.

Conditions were quite mild, it wasn’t as cold as last year – so I left the classy tracksuit pants at home.  The nicer weather was also helped by the race start for the 12km being pushed back to 9:05 AM this year.

I had a quick carbohydrate drink (32GI) at work (I was planning on drinking only water, if anything, during the race) and jogged to the start line as a warm up (about 1km). I managed to find a gap in the start pen, and moved myself to some empty space about 5 metres from the start line. Well, if I wasn’t going to finish near the leaders, I may as well have a couple of minutes near the front! The wave starts were a bit better this year, there was no waiting and preamble stroll to the start line.

I set of and completed the first km at 4:50 pace, including the solid hill up Malcom St to Kings Park. Possibly this was a little quick, but my heart rate was fine, so I wasn’t too concerned.

As the race progressed, I stayed close to the 5min pace average, by gaining time on the downhills. On the flats I was pretty close to 5:02, but the uphills I simply lost too much time. The first few hills I gained enough on those downhills, but as the race progressed, it took more and more effort to speed up on those downhills.

I pushed pretty hard for a final km of 4:20, but this wasn’t enough to pull it back under the hour. I had thought if I was a minute behind I might be able to get it back, but as I was over 2 minutes down on target time with 1.5km to go, it was clear sub-hour was unachievable.

My ‘B’ goal was just to beat last year’s time (1:03). Which I managed to do by 1 min 18 sec. Looking at my race stats on Strava, I kept my heart rate in threshold or higher for a greater majority of the race – I seem to be able to tolerate that kind of HR better now.

This year I didn’t have quite as an extreme sprint finish, as my brother was in a different wave to me, so was nowhere in sight. Last year it was neck and neck to the line. I crossed the line, but my brother hat a better chip time, as he crossed the start timing mat 3 seconds later.

At the finish , I was moving at a decent pace, and passed quite a few people in the final 500m, but it wasn’t a full on sprint, because I didn’t have much left in the tank due to racing at such a high heart rate for the whole distance.

Overall it was another fun race – though it would be nice to get below 1 hour! Next year I’ll have to do it again, and maybe the half marathon the year after that.

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