Benalla Sprint Triathlon

In its 26^th incarnation the “Benalla Sprint Triathlon” has been traditionally held on the 27^th of December, timed perfectly for those who approached the Christmas lunch/dinner with the same zeal and disregard for bodily consequences as they would for an Ironman. On a personal level, my own dedication to an annihilation of the Christmas lunch had me feeling a little like the Michelin man.

This year the date had been changed to the 29^th, meaning that unlike previous years, the annual EnduranceTeam camp would not start with the camp, rather we’d have two days at Bright beforehand (more will be written when I can find the time away from training/eating/being generally exhausted).

The 2.5hr drive down from Bright to Benalla was accompanied by James Chronis’ collection of early 2000’s RnB beats, think: Ciara “1,2 Step”, “I’m Back” by Akon and “I like that” by Houston. It was a journey back in time to a pre-pubescent year 5 with questionable music taster (the latter hasn’t changed much).

 

I was racing in the Elite division, unlike previous years there was not a bevy of Juniors (to make my sub-optimal swim times look less so), the elite field numbered four:

1. Me
2. Lachie Kerin (both went to same school and have done a few swim TT’s together, generally getting a decent flogging).
3. My room buddy for the entire camp and multiple ITU Continental Cup podium getter James Chronis
4. And the BIGGIE!! Two-time Olympian, five (or was it six) time Australian Elite Champion, two time World Championship Bronze Medallist and Commonwealth Games Gold Medallist (need I go on) Brad Kahlefeldt. WTF! Turns out he was staying with his family in nearby Wagga Wagga and was in the mood for a race.

To my further chagrin the elites weren’t allowed to use wetsuits (unlike the rest of the field). Over the 750m course that would cost us around 60seconds.

Swim

Starting with all AG competitors 24 and under meant that the swim was going to be quite congested, being without a wetsuit I would be swimming around people who would normally be out of my way.

My swim start (generally a strength, due largely to being an aggressive f-wit in the water) was terrible, I was boxed in by a rope on one side and for the second year in a row a member of our squad. If it wasn’t for that fact, I would’ve happily swum over him and proceeded to limit my losses to the elites. Stupidly I was a little soft and in not being aggressive enough I lost the feet of Lachie (who I normally come out of the water with in races). My destiny was sealed, I was stuck leading the second chase pack working a lot harder (whilst going slower) than I would have if I had been attatched to the chase pack (behind Brad and Chronis). I exited the water 20+ seconds down on Lachie and a minute behind the leaders.

 

Bike

The 20k bike is a simple out and back course which is generally windy. This year was no exception. I was on the road bike with clip-ons, again sacrificing 1-2mins on those who had brought their TT’s. My own TT bike had not been unpacked since World’s in October. I put my head down and was glad to see the speedo reading north of 40km/h.

Photo courtesy of EnduranceTeam

Levi Maxwell (an ET member who recently pulled out a 9.07hr debut Ironman) peddled past me closely followed by another ET member Nate Walsh. Nate was riding at a speed I could match. From that point 5-6k’s in to the end of the bike I stuck 10m behind him. The draft-marshals were out in full force; I saw them at least eight times. I was defiantly dicing with going inside that 7m draft-zone and copping a penalty, I checked with the marshal at one stage re my distance back and I was all good. With the cross-wind the biggest advantage probably came from mentally having someone to pace off.

Photo courtesy of EnduranceTeam

I haven’t had much TT practice, as my draft-legal focus has meant that I ride at the pace of the group I’m with or balls-to-the-wall trying to catch up to the group in front of me. Near the end I passed James Chronis who was having a poor bike, not helped by a mechaninal issue in the last few K’s. He has clearly been spending too much time with me (refer to my last Xosize race report.) Overall I was really happy with my bike performance, it was the first time in a while I felt really strong. On a final note, probably the highlight of the race was when I was nearing the turnaround. Lachie was sitting about 40s behind Brad, when he saw me he pointed up the road to Brad pretty much wetting himself he was so excited to be behind such a legend. In the heat of competition, I couldn’t help but laugh.

Run

 

It was bloody hot!! I was sitting in 5^th overall. Brad had garnered quite a solid lead, with Lachie in second, Levi and Keiran (both on camp with ET) were running together in 3^rd and 4^th. I was running at a solid tempo, but nothing exceptional. I worked very hard on the bike (in the 30c+ heat) so my legs were trashed. I ticked the first K away in 3.21 and resigned myself to a ‘par for the course’ run.

At the halfway mark, I passed Kieran moving into fourth. I could hear my mum shouting (well more like barking) encouragement at me from the other side of the lake (150m away). My gains on Levi had stalled and I was stuck about 15s behind him, running at 3.30 pace. James was making a charge running at 3.15 pace. The run felt like it was taking an eternity, at the 4k mark I was passed by James and was bleeding time to Levi. With no-one in sight behind me, I let go of my podium aspirations and meandered in at 3.50 pace for the last K completely spent. I crossed the line exactly an hour after the race started (with a 17.48 run).

All in all a very solid time considering I was sans-wetsuit and on a road bike.

Post-Race

Overall I was happy with today, the Benalla triathlon is a fun local race, and it was approached in that spirit. We had ridden 3hrs in the morning and done a run so it was by no means a ‘target’ race. I really enjoy these local races, especially starting at a very civilised 5pm!

My mum, in all her unfilleted glory pulled out a few characteristic calls.

1. Telling my coach that my stroke looked unbalanced (for record she can’t swim), only to find out that the said person wasn’t her son, but someone whose skin shade was about 6 shades lighter.
2. Going up to James after the race (she is normally one of his biggest supporters) and telling him (jokingly…I am told) “you are not that popular in the cannon household anymore.”

I had planned to write up some stuff from our three-week camp at Falls. Clearly I had underestimated the amount of free-time I had. When I get back to Melbourne I will post up some stuff from the three weeks.

As my coach will (rightly) attest, I am never one to let a good video/picture of me (generally taken by him) to go to waste by not reblogging, retweeting, resharing across every social media platform ever invented. We’ve done some truly epic sessions in some of the most beautiful places in Australia. For more info (and pictures not just of me) have a look at our groups Facebook page. 

Apologies and a Race Report

Following on from my previous post (re getting gastro at worlds), I think it would be appropriate to commence with some (i.e. many) apologies. So in chronological order (no exaggeration!) here is my list of apologies:

1. Mum

2. Maneka (one of best friends) not the nicest way to thank you for taking me out to dinner the night I got back to college. We both sat there saying how nice our food was, upon returning home we both vomited up all its contents. We had a college running event on the Sunday (three days after dinner), her spectating was interrupted on multiple occasions, by her frenzied running back into college to vomit.

3. Grace (Sister) Was almost taken to hospital, not ideal three days before her first Year 12 exam.

4. Gretel (another sister) ditto

5. Elspeth (yet another sister) who was staying at her best friends house

6, 7, 8 and 9. Elspeth’s Friends Family, for A. Nursing my sister and B. (through Elspeth) giving you entire family gastro. With one family member being taken by ambulance to hospital!

Special mention goes to my dad for A. avoiding infection and B. still being blamed for spreading the disease by my mum. Poor guy!!

Road Relay College Running Event

After taking five days completely off with illness (coupled with a full taper) I was seriously underdone for the annual ANU road relay running competition. The basic format is a team of 8 runners from each college run around ANU, with 4 runners doing the 3k loop (two boys and two girls) and the remainder the 1500m loop. Our college had only lost once in the last 17 years, it helped having a sub 8:10 3k runner anchoring our team last year. Unfortunately we came short by 20 seconds, not the best feeling especially since I was the anchor runner. My time 9:37 was reflective of my recovery from illness (only stopped vomiting a few days before, let alone was still barely eating) and the general lack of training over the last two weeks. Obviously the course was very hilly ;)

Below are some photos.

Xosize Triathlon Series- Race 1

This race holds a special place in my heart, as it was my first ever triathlon three years ago. I came 187th overall, 16th in my Age Group with splits of a 12.02 500m swim, 37.40 20k bike and a 22.52 5k run. I’ve come a long way since then!

The Xosize series is the little brother to the bigger Gatorade series, personally I prefer it, 2000+ people at a race gets a bit hectic, especially as an Age Grouper trying to pass hundreds of people on the bike. Moreover the field is still generally strong, with all the top Juniors and a decent contingent of Elites racing, this race would be spearheaded by Mitch Kibby who had spent the last six months in the US, who, amongst other results had gotten a top 10 at the LA triathlon.

I’ve had a few opportunities to test my improved swim this season, but to me this was the first test that really mattered. Last year I was exiting the water around a minute down on the lead pack, the goal this time was to make it! 

Swim- 500m: 7:17 (lead swimmer, 6:54, 2nd 7:07) 

The water at Mordialloc was incredible, crystal clear, devoid of used syringes, condoms, jellyfish (as is the case at neighbouring St Kilda) and as an elite, no breastroking AG swimmers.

The plan was to start as hard as I possibly could, maintaing that intensity until I found good feet. At the first turnbouy 150m in I was 4th. I took the perfect line around the buoy somehow avoiding any contact. Being such a mediocre swimmer over the past few years has meant that I am used to (and somewhat relish) contact in the water (us MOP swimmers make up for our lack of swimming ability with zealous aqua-combat skills). So far, all of my Elite races have been quite wimpy in terms of contact.

At this point I was seeing lactate-induced stars. I clung on swimming on the hip of eventual 2nd place finisher (and new EnduranceTeam member) Nick Mcguire. By the time I rounded the last buoy into shore the effort was starting to take its toll. I lost the feet of Nick, swimming in no-mans land for the last 100m. Fortunately I had not lost too much ground, coming out easily within striking distance of the main pack. 

T1: 54s (Most Elites between 42-56s)

The run to transition was brutal, generally this is where I record my highest HR for the entire race. My T1 was sloppy again, simple things like putting on my helmet whilst taking off my wetsuit can save 3-4seconds, which in draft-legal racing is an eternity. Still I was in a good position, with a line of people ahead of me, it was all looking good.

This is where it all goes pear-shaped.

Let me preface this by saying my memory is slightly hazy, my general cognisance was similar to that of a drunken driver, my mind-altering substance was lactate instead of alcohol.

Upon mounting my bike, my foot slipped causing the shoes to hit the ground at a funny angle, nearly propelling me off my bike. I had to stop, fiddle around with my shoes and then accelerate from a standing start. With that three people passed me (including the eventual 3rd place getter) and the front pack was 100m ahead of me. Things were looking grim! 

Bike: 16k’s (24:20, front pack 23:20)

I set about absolutely demolishing myself in the opening few kilometres, treating it more like a 3k individual pursuit. I was riding solo between the front and chase pack, riding on a lot of anger! I can deal with not being good enough, but not making stupid mistakes (something I make way too many of!!). By the turnaround at the 4k mark, I was about 25-30s down, the pace was still high as someone was off the front. At the turnaround I crossed paths with the chase pack with one of them calling out to me to wait. At that stage my gap to them was 45s, I didn’t want to completely surrender my race just yet.

The rest of the bike consisted of me gradually losing more time to the leaders, especially in the last 4-5ks. This was probably the hardest I’d ever pushed in a ride, unlike non-draft racing, pacing yourself isn’t really an option. You make front pack or your day is over. 

*On this note I would like to call out the race organisation. The entry into T2 was a bit convoluted and incredibly dangerous. People starting their second lap would make a U turn, whilst the people finish their bike leg would proceed straight past those turning. With only one lane open here, there was a serious risk of a U-turner being t-boned at 40+km/h by someone going into T2. I was lucky to avoid hitting someone, and frankly it was a miracle no-one (from what I know) was hurt.

T2

I entered T2 exactly a minute down on the leading pack and 20s up from the chase pack who had mowed me down over the previous few K’s. This time I managed to avoid any disasters and head out onto the run, hoping to harness some anger.

Run: 5ks (actually 5.1) 18.13 (winner 16.09, four under 17mins)

,

Riding solo at 180+HR compared to those who could save themselves by drafting meant  I had very low expectations on the run (which I well and truly met). For the first time in living memory I actually followed my coaches directive of not wearing a garmin or HR monitor. A strangely liberating experience. The goal was to try and pick off one or two people infront and hold off those behind. To that end, I passed one person from the lead pack (Fraser Walsh, who I always seem to finish either directly behind or infront of in the overall for the last three seasons) and was passed by one person (Paul Speed, our finish line sprint at the Geelong Triathlon earlier this year made the TV show). 

It was a lonely and very painful run, at least it went quickly. Illustrative of my exertion I managed to cut my knee following the obligatory fall to the ground in exhaustion as soon as one crosses the finishing line.

Overall Time: 51:37, winners time 48:xx

I was very disappointed with myself for letting the front pack go, I had done all the hard-work by actually getting myself to a level where I could swim near the front, stuffing up on something I could control really hurt. Hindsight is a lovely thing, but by saving myself on the bike by riding with the chasers, I probably could’ve run 40-60s faster. That’s where some tactical nous/experience comes in.

Other general notes.

1. The intensity difference between AG and Elite is immense. A few seconds in transition or on the mount/dismount line doesn’t mean that much, but as I learnt the hard way there is no down-time in a draft-legal race.

2. Draft-legal really feels like you are properly racing, whereas non-drafting feels much more like a race against yourself (especially on the bike).

3. There were some classic brutally honest post-race comments from mum. Generally commenting on the size of a person who passed me (“he was obese!”) and the ‘quality’ of the Male 35-39 men (said something to the effect of how much she “loved” watching those men….perve!) She has promised to do a “Happy Feet” Triathlon this year (which will be great entertainment for the rest of the family, solar eclipses are more frequent than seeing her running). By “Happy Feet” she means the "Active Feet" triathlon series (the little brother of the Gatorade Tri Series, with the events lasting 30mins). At one race last year she accidentally called it the “Happy Feet” race, the name has stuck. 

The next race will be the Gatorade Series (25th of November). If there is a stronger field for any local race in the world let me know, field includes. Clayton Fettel (arguably fastest swim/biker in sport), Brendan Sexton (Olympian and Oceania Champion), Peter Kerr (2012 Noosa Tri Winner), two Australian Junior Elite representatives (coming 5th and 21st at Worlds), Luke Bell (multiple IM 70.3 winner), Mitch Kibby (winner of this Xosize race and top 10 in the LA triathlon), Jamie Huggett (4th U/23 Worlds as a 19yo) plus a bevvy of top ITU Juniors.

It will be yet another step up in intensity….