Tri Talk HomepageTri Talk EventsTri Talk ForumsBlogsTri Talk TrainingTri TradeTriPlayerWikiTeam Tri Talk
"Race" Calendar 2016
26/06 - Gladiator
"Race" Calendar 2015
28/06 - Wimbleball 70.3
26/07 - Outlaw
31/08 - Thames Turbo
13/09 - Weymouth
Race Calendar 2014
15/03 - Abu Dhabi LD
06/04 - IM South Africa
27/04 - Joey Hannan
10/05 - Mallorca 70.3
28/06 - HOTW Kilkee
20/07 - Hillingdon
27/07 - Bedford
03/08 - London Oly +
17/08 - Monster Middle
01/09 - ITU Edmonton
07/09 - Mont Trem 70.3
05/10 - IM Barcelona
Race Calendar 2013
02/03 - Abu Dhabi LD
19/05 - Barcelona Half
26/05 - Lough Cutra
15/06 - South Cerney
07/07 - IM Frankfurt
28/07 - London Triathlon
11/08 - Wiesbaden 70.3
08/09 - Valencia
11/09 - ITU Aquathlon
15/09 - ITU WC London
12/10 - Kona
Calendar 03 - 2019
<  Mar, 2019   >
Last Forum Post
Last Visit: Thu Apr 28, 2016 6:27 am
[ Find all posts by savaloy ]
[ Last Post ]
Last Blog Posts
Some thoughts post Wimbleball & Outlaw
Bastion Triathlon 2015 - Free Entry - Competition Details
A new chapter
Ironman 70.3 Championnat Du Monde - Mont Tremblant 07/09/14
ITU World Age Group Championships Edmonton 01/09/14
Monster Middle 17/08/2014

Total topics: 269
Total posts: 2550
ITU World Triathlon AG Championships 2009 Gold Coast
Tue Sep 15, 2009 1:45 am savaloy
  Reply with quote  
View user's profile
My goal for the race was to put in a best performance. In terms of time, I was hoping for just under 2 hours – 20 minute swim, 60 minute bike, 37 minute run, 3 minutes transitions. In terms of position, I was not expecting to medal, but I believed a top 10 finish was a realistic. My strategy for the race was to exit the water near the front, try and keep my speed on the straight sections above 25 mph on the bike and put in a solid run.

After the aquathon on Wednesday I was buzzing. I had a restless night as a result. The next morning I swam the oly swim course as a loosener and after breakfast I strolled down to register for Saturday’s race and a team meeting . In the evening there was the parade of nations/opening ceremony which was great to be part of. Then there was the “G’Day” pasta party, followed by an early night. I’d spent most of Thursday in compression gear as my quads were a bit sore, but nothing that I believed wouldn’t subside by Saturday’s race. Again, I didn’t sleep particularly well as I found I was still pretty wired from the aquathon and all the congratulatory messages I received from friends and family on facebook, tri talk, in emails and texts. I therefore vowed that I would stay offline all day Friday in order to focus on the triathlon and get into a race mode again. In the morning I joined a couple of the guys (Adrian and Dan) from the Irish team for a pre race spin with a few sprints and a jog with a few strides. After stretching, we chatted whilst sitting in a nice cold pool, followed by the hot tub, repeating a few times, to help flush out my legs. I decided to watch the under 23 races online rather than out on the course as I wanted to stay off my legs and chill out at Holding Camp Slacko before setting off to rack my bike at about 4:30pm. I found it pretty easy to disassociate myself from the aquathon and as the day went on my legs felt pretty fresh. By the time I racked I was very relaxed and “in the zone”.

With an 8:47am start, I woke up at 5:30 for a 5:45 breakfast. Called the team manager at 6:30am to confirm whether it was a wettie swim or not – he confirmed it was. Left the house, met up with Adrian who was in my wave and strolled down to transition. Everything was going fine and dandy until I started to pour my sports drink/electrolyte into my aero bottle – cue, lid comes off and sports drink ends up all over my front wheel and the grass – fcuk Exclamation Decision taken to use my pre race drink in my aero bottle, which would mean I was down by 750ml sports drink before the off. Put that out of my mind and after setting up, I strolled up to the swim start. As it was a wetsuit swim, I decided to put the de soto arm coolers on underneath, which I picked up at the expo (in prep for next year’s 70.3 in Austria).

The swim was a beach start behind a rope – a first time for everything. There were 124 in the male 40-44 wave, which would make for an interesting start and race for the first buoy about 120 metres away. Horn goes off, a run down, dive in and then a biff-tastic few hundred metres before I finally managed to find some space. Being a stronger swimmer, I normally miss that type of action, but the strength in depth meant that there was a fair group of swimming all at my level. I was still pretty relaxed though and worked my way into (what I thought) was the lead group, although I subsequently found there was a guy out on his own in front who posted a sub 19 minute swim. I exited the water with a group of 5 or 6 and crossed the T1 mat at 20:22, which was in line with my expectations and had me in 7th position. I had a little problem finding my bike as my bag had been confiscated (whoops Embarassed ) which threw me a little. I was still getting my wettie off when I saw Colin Dixon fly past with his bike. A reasonably long transition made for a 1:58 T1 time, about 30 seconds down on my allowance.

Onto the bike and I was ready for work. Got into a good rhythm and there was a few guys in my AG in sight all travelling at a similar speed. Shortly after, a group of 25-29AG guys came past on their second lap, at which point a few guys joined on and proceeded to fly off in the distance, which freaked me out. Before I had time to think about it, I met some congestion at the road works, so backed off. The next thing I recall was a group of guys trying to get through the congestion, although they didn’t until the road opened up a bit, and then flew off - as we all had our calves marked with AG categories, I could see that the majority of the group were in my AG. Great – about 10 minutes down and I’ve now dropped about 30 places Sad At that point I pretty much knew I was out of the mix, so I just concentrated on working at my intended race pace and keeping legal. This was the best part of the race for me and I was able to hold about 26 mph and had some good uncongested parts of the road to soak up the good conditions and do my own thing. Before the turn point I saw the two packs coming back on their first return legs – it looked to me that the bike marshals were unable to split the groups up which was disappointing, but I just put it out of my mind. The rest of the race was pretty uneventful for me, apart from a third pack of guys passing me on the second lap. My bike split was 62:06, so two minutes down on my expectations which I attribute to the congestion more than anything else. T2 was a 1:46, so a bit down on my 1:30 allowance. I entered T2 in 52nd, oh dear Sad

Into the run and my strategy was to take the first 5k steady and see what was left for the second 5k. I knew that I was out of the mix (although not by how much) but based on the time my bike computer, I reckoned that a 2:02/2:03 was still on the cards – a good rule of thumb for me is to add an hour to my bike time and that will give me an indication of my overall time. I felt reasonably comfortable, but after about 3k I started to cramp in my quads, calves and thighs – WTF Confused never had that before. I reckoned that if I stopped to stretch I would seize up all together and that if I tried to force the pace I’d spasm, so I just focussed at working at my pace. I managed to keep at(at least I thought) the same pace. Cramping aside, the atmosphere and shouts of support from the crowd were great and made for an enjoyable run. I had no idea of my final time, but the finish line was a relief – no hamming it up on the line this time though LOL Very Happy Very Happy

Although my legs weren’t in a good place, I didn’t feel too bad. However, as I thought I was on the verge of seizing up, I went straight into the medical tent and got me a saline drip and some ice cold water and had a check up Cool . Slightly raised temperature and elevated HR, but not too bad. After about 30 minutes, I went to the recovery area and back to transition and retrieved my bag from the confiscation zone. Switched my mobile phone on and sent a text to Helen to let her know I was safe, although my race hadn’t gone to plan. She’d beaten me to it though and I then discovered through her text that I was 54th with a time of 2:08:22 – ouch!!! Evil or Very Mad She said that I looked pretty knackered at the finish. So, a 42:10 run split – over 5 minutes down on my expectations and an all time worst.

Looking at the results afterwards was an eye opener and the rolling time after the bike split confirmed that there were three distinct groups of riders coming into T2 – the first with 20 riders and then a couple of smaller groups - linky here

Some of the times posted and bike splits were surprising. I saw that a sub 2hr time would have given me 15th – the winning time was 1:54:54 = splits were 18:55/1:31/58:44/1:13/34:31 by Greg Cox (AUS) and Colin Dixon came 3rd with a 1:55, 22 seconds down. I actually think that the winner and Colin got swallowed up by the first pack as I could see that guys that were with me at the first part of the ride came in with them in the first group of riders.

Although I underperformed on the day and, yes, I'm disappointed with my result/time, I did actually enjoy the race and I learnt a hell of a lot from the experience. When I was riding out on my own I was in a happy place. The drafting was a shock, but I’m not angry about it, just surprised.

In the afternoon I chilled out with some beers with Paul and Al at the house and followed the race on the TV. An awesome performance and race – the swimming was amazing and then the running smackdown was epic. Evening involved a party with the Irish team (except the sprint guys) and a Guinness fuelled sleep. On Sunday morning I went out for a recovery spin with Paul on his mountain bike before a bbq breakfast and packing my bike. Whilst on my ride I watched some more packs on the sprint Rolling Eyes Exclamation Again watched the women’s race on tv before the medal ceremony and closing party. Another great race and really impressed with how well organised the lead pack of girls was on the bike.

Monday was spent packing, doing some present shopping before Paul dropped me at the airport. It was cool that the Brownlees, Hollie Avil and Will Clarke were on the plane. Had a chat with Miss Avil at Dubai airport and congratulated her on her win. Lovely lass.

So, did I enjoy my 40th birthday present in Oz? Spending a relaxing week with Helen, training at convenience, enjoying fantastic conditions and facilities, meeting and being hosted by some truly special people in Paul and Al, Kerry, Dave and Sophie at Holding Camp Slack, making the podium and getting my 5 minutes of fame for the aquathon, being part of a fantastic event and seeing the racing of the highest quality at the short course distance – what do you think? I think that the only thing that would have been better was if Helen and the kids had been there when I crossed the line on Wednesday Smile

Carlito, Steve-r, Poet, Explorer JC, Cleo, Sue, James BoH, T-rex of Tri, Chris W, Wanttobe, Wheezy, Hammerer, Jim66, Woody70, adrian73, MrsMash180, Daz, Cygnus 04, Angelina, Putt Putt, IainM, Pookey, Patria Camille, FaST
– than k you all for your congratulations – it gave me a massive live reading them Smile

Daz – yes, I’ll try and work on uploading the video onto YouTube and if I can’t, I’ll send you in on a memory stick.
Swim smart, Bike strong, Run tough

~   Last edited by savaloy on Tue Sep 15, 2009 3:46 pm; edited 2 times in total
Tue Sep 15, 2009 7:55 am Slacko
  Reply with quote  
View user's profile
Sorry to hear your race didn't go to plan, I'm shocked that drafting wasn't punished at the WCs!

Glad you enjoyed your Oz experience though and that the staff at Camp Slacko looked after you well. Very Happy
Follow me on Twitter!
BLOG - Slackbladder Goes Forth
My JustGiving page for the Alzheimer's Society

Tue Sep 15, 2009 9:12 am Poet
  Reply with quote  
View user's profile
Awesome stuff, Matt.
Tue Sep 15, 2009 9:26 am Angelina
  Reply with quote  
View user's profile
I think you did an amazingly well and the most important of all you've learnt lots. Time to put feet up.
  Goto page 1, 2, 3, 4, 5  Next 
My Results from 2015
Wimbleball UK 70.3 28/06/15
10th M45
(24:27/5:30/3:10.45/5:21/1:44.58 )

Outlaw 26/07/15
4th M45 10:07.55

Thames Turbo Sprint 31/08/15
7th 1:02.30

Challenge Weymouth 13/09/15
5th M45 10:07.40
My Results from 2014
Abu Dhabi Long Distance 15/03/14

Ironman South Africa 06/04/14
16th M45 11:02.34

Joey Hannon 27/04/14
3rd 1:57:08

Mallorca 70.3 10/05/14
4th M45 4:32.37
(23:36/3:56/2:29.25/3:22/1:32.18 )

Hell of The West (Killkee) 28/06/14
9th 2:07:20

Hillingdon Sprint 20/07/14
1st 1:14.18

Bedford Classic 27/07/14
4th 2:11:40

London Triathlon Olympic Plus 03/08/14
3rd 2:59:41

Monster Middle 17/08/14
2nd 3:59.31

ITU World AG Champs Standard 01/09/14
4th M45 2:03:59
(19:18/2:30/1:00.05/2:15/39:08 )

World 70.3 Championships 07/09/14
7th M45 4:18.17

Ironman Barcelona 05/10/14
3rd M45 9:05:59
_____My results from 2013____
Abu Dhabi Long Distance 02/03/13
1st M40 7:29.03

ETU Middle Distance Champs (Barcelona) 19/05/13
6th M40-44 4:55:48

Lough Cutra Olympic 26/05/13
3rd 2:12:38

Hever Castle Evening Sprint 12/06/13
1st 1:12.36

South Cerney Olympic 15/06/13
2nd 2:08:08

Ironman Frankfurt 07/07/13
14th M40 9:31:31 (S 49:32/T1 03:53/B 5:01:15/T2 02:43/R 3:34:08 )

London Triathlon Olympic Plus 28/07/13
1.5k/80k/10k - 2nd 3:08:31 (S 21:13/T1 2:57/B 2:04:01/T2 2:29/R 37:53)

European 70.3 Champs Wiesbaden 11/08/13
21st M40 4:41:52 (23:28/2:51/2:43:28/1:52/1:30:13)

Hillingdon Aquathlon 05/09/13
1st 24:12

Valencia Olympic 08/09/13
1st M40 2:10:08 (S 21:39/T1 1:38/B 1:06:35/T2 1:52/R 38:24)

ITU Aquathlon World Championships 11/09/13
1st M40 31:02

ITU World AG Champs - Standard 15/09/13
4th M40 1:51:30 (S 9:54/T1 2:52/B 1:00.32/T2 2:56/R 35:18 )

Ironman World Championship 12/10/13
11th M40 9:19:58 (S 53:33/T1 02:23/B 4:53:04/T2 03:20/R 3:27:38 )
_____My results from 2012____
Serp NYD 10k 01/01/12- 15th 36:09
Met XC League Trent Park 4.75 mile XC 14/01/12 60th of 335 27:44

Southern England XC Champs Brighton 28/01/12169th of 745 (20th vet) - 58:34 - 15k

Met XC League Perivale 5.66 mile XC 11/02/12
46th of 267 31:31

Roding Valley Half 26/02/12
7th of 910 75:51

Abu Dhabi Long Distance 03/03/12

Bath Half 11/03/12
111th 79:58

Brentwood Half 25/03/12
10th 75:49

USN Sprint Duathlon 01/04/12
5K/20K/5k - 1st 1:07:24 (Run 1 17:47/T1 0:28/Bike 30:37/T2 0:29/Run 2 18:03)

FulonTri Duathlon 14/04/12
6K/18K/6k - 4th 1:14:01 (Run 1 21:47/T1 0:29/Bike 30:18/T2 0:37/Run 2 20:49)

ETU European Champs 20/04/12
1st M40-44 1:59:47

Volcano Olympic 28/04/12
5th 2:04:40

GB Masters Champs Sheffield 50m pool 04/05/12

1500m - 2nd in 40-44 AG 18:50:79

ECCA 10m TT E2/10 05/05/12 38.01 (20:51 but late start penalty)Last Very Happy

Norland 30m TT F1/30 06/05/12 1:05.03 3rd

ECCA 10m TT E91/10 07/05/12 22:08 3rd

Norland 50m TT F1/50 13/05/12 1:49.54 3rd

Ironman Lanzarote 19/05/12
9th M40 10:09:30 (S 50:31/T1 03:47/B 5:30:09/T2 06:10/R 3:38:54)

Herts 30m TT F1/30 27/05/12 1:03.15 2nd

Finsbury Park 50m TT F1/50 10/06/12 1:48:20 4th

Icknield 25m TT F1/25 01/07/12 55:01 5th

Challenge Roth 08/07/12
1st M40 9:03:21 (S 47:45/T1 02:22/B 5:02:40/T2 01:48/R 3:08:48 )

API 25m TT E2/25 14/07/12 50:35 10th

SwimFest 10k swim 15/07/12 2:21:14 5th

Shaftesbury CC 50m TT E2/50 21/07/12 1:46:41 18th

ITU LD World Champs Vitoria Gasteiz 29/07/12
2nd M40 6:18:36 (S 55:43/T1 02:40/B 3:05:25/T2 1:33/R 2:13:18 )

FPCC 25m TT F1/25 05/08/12 55:12 14th

Votwo Silverstone Duathlon 07/08/12
3K/18K/3k - 3rd 51:04 (Run 1 11:05/T1 0:16/Bike 28:16/T2 0:15/Run 2 11:12)

Irish MD Champs Half Ireman 19/08/12
2nd 4:29:21

Wicklow Aquathlon 22/08/12
3rd 28:22

Ironman 70.3 World Champs Las Vegas 09/09/12
40th M40 5:04:55(26:36/3:41/2:41:25/2:43/1:50:30)

London Triathlon Olympic Plus 23/09/12
1.5k/80k/10k - 2nd 3:08:56 (S 20:37/T1 3:28/B 2:02:37/T2 1:58/R 40:18 )

Votwo 3.8k Swim Dorney 30/09/12
48:32 3rd

Ironman World Championship 13/10/12
62nd M40 10:09:27 (S 54:36/T1 02:37/B 5:27:20/T2 05:21/R 3:39:27)
All about savaloy

Joined: 29 Aug 2007
Location: London
Interests: Triathlon

 Send private message

Home | About TT | Privacy Policy | Terms and Conditions | Advertising | Contact TT
Copyright ©2003-2015 TriTalk® All rights reserved.