What an exciting Club Champs we had this year! Bringing back the trophy to the Northern Beaches for the second year in a row. Nearly 100 club members raced, 15 volunteered and friends and family joined us in support. Thank you to all for being part of the weekend . Below two of our female members talk about their race and enjoyment at being part of the winning club: Club Champs marked Chrisite Sym's return to triathlon following two years of recovery following an injury - and she was first in her age group. Here she tells us about her day at Club Champs: Following a two-year hiatus from the sport of triathlon, I made a last minute decision to enter the NSW Club Championships held in Forster. It was at a Saturday afternoon club swim down at Manly Beach that I caught some club spirit, and decided it was time to get involved in the sport once again. My chronic foot injury that had forced my withdrawal from professional competition in 2012 had finally healed, and I was well on the way to regaining fitness. My first exposure to the sport of triathlon was at the NSW Club Championships back in 2003, where some Warringah members had talked me into joining them on what was known to be the best weekend away each year. They didn’t disappoint, and the Saturday night was definitely the highlight of the weekend. So to join the Warringah crew and relaunch my triathlon career in Forster a few weeks ago seemed fitting, and a fun weekend away! Besides being in the very last wave, the race went off without a hitch. I was able to watch most club members swim and commence the ride, and the club spirit was well and truly alive. Plenty of friendly sledging, encouragement and support from fellow competitors and supporters is what the weekend is all about. The course in Forster is a lot of fun, with a surf swim to kick off the race. Leading out of the water by over a minute was honestly the highlight of my race, and created a nice little lead heading out on the bike. The bike course traverses around the coastal streets of Forster, treating competitors to a fun bike ride through some tough little hills and sweeping corners. Not your ordinary triathlon bike course, and in my opinion a lot of fun! Onto the run and I still held the lead, dashing across the Forster/Tuncurry bridge and cheering on fellow club members along the way. The two lap run course allows you to give and receive plenty of support, and keep a close eye on your competition! I was lucky enough to have no problems out on the course, and crossed the line, ok no leaped across the line in first. Yes I was pretty excited to be back racing! The great thing about club champs is the fact that you are actually competing as a team, in this case being Warringah. Later that night a fun club dinner was followed by the exciting, and a little bit surprising news, that Warringah had in fact won the Club Championships. A solid achievement, with contribution from each and every competitor and volunteer from the club. Many beverages were consumed, and a bit of dirty dancing too I hear, with most staying around for a nice casual Sunday morning breakfast. All in all a fantastic weekend. Congratulations to all that attended, whether to compete, volunteer, or support. I’d encourage those club members that missed out this year to get involved in 2015, it’s one race you really shouldn’t miss! Danielle Albertz is a new club member who decided to experience her first Club Champs as a volunteer. She tells her story: There was a lot of firsts for me this year and the club champs weekend was no exception – first club champs, first time volunteering, first time being part of the WINNING club champs team! I’d been told by a friend about the vibe at Club Champs, she wasn’t wrong. I decided to volunteer for the weekend for a couple of reasons; I’m trying to save for a big trip later this year, so I could meet some other members and to experience what it was like to volunteer but still be part of the event. So when I saw Bev’s post about being short on volunteers I knew I had to step up. I drove up from Sydney that morning and my faithful co-pilot, Shannon and I talked about it pretty much the whole way. It was an understatement to say that I was excited. Forster was a hive of activity when we arrived and it was gorgeous out, an awesome start to the weekend. I found out one of my roomies, Andy (Alex Gooch’s other half) was one of the bike course volunteer managers and quickly recruited me as a part of his team. After checking in with the other volunteers and a catch up with some of the other club members, Andy and I headed out for our adventure – I wasn’t even sure we were still in Forster?! We stopped at a corner surrounded by farmland, this is where I met the friendliest horse ever, Mr Ed - he rushed over to greet us as soon as we arrived. Armed with a lunch pack full of goodies, a daggy hat and trusty steed by my side I prepared for the first of the riders to come round the corner. Our task was to prepare the riders for a sharp turn at the bottom of a slight hill, so asking for them to slow down and showing everyone which way to go. I assumed my position just before the corner and warned all my fellow Warringah team members – slow down, sharp turn to the right and all the other teams to speed up for the left turn ahead. Just kidding (maybe). Finally at around 4ish we were done for the day, we headed over to the club tent I was excited to hear all the stories, timings and to see how everyone went. From what I saw, everyone did an amazing job. We headed back to the apartment to freshen up for dinner and to relax, I was exhausted! I had underestimated how tiring standing out in the sun all day could be. Volunteering is definitely hard work, but nothing a cold beer couldn’t fix. At around 6 we all headed over to Forster RSL for some dinner and drinks. Everyone had a great day and I vicariously lived through everyone who had raced. The speeches were awesome and it really reinforced my decision to join this club, everyone is so encouraging, motivating and inspiring - I knew then that we were going to win. We all headed into the main auditorium and the countdown began. They finally announced us as the winners by a mere three points!! Wow! What an amazing feeling, everyone in the club cheered, whistled and yelled. The fact that we had only won by a few points reiterated that every single one of us had contributed to this win. This was the perfect ending to an amazing day and one that I’ll never forget…well, at least until next year when I’ll be racing, winning my age group and watching Warringah win another Club Championship title – surely that’s not too much to hope for? You can view some great photos of club members racing HERE - thanks Champ!
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Warren King began his triathlon journey at the same time as taking on the role of a Centre for Healthy Brain Ageing Ambassador. This years Huski Long Course on the NSW South Coast was his first long-course triathlon. He writes about managing his training, his race experience and gives an insight into being a first-timer. BY WARREN KING “I don't like mornings. I certainly don't like 4.30am. Not when I know I've got to cycle up the hill I live at the bottom of 6 times. That's just Thursdays though, there are other days and other hills. After joining a 12 week program though, you do find yourself surprisingly motivated most days. Training as a group helps when you know you're not the only one going through it. It's almost like a support group when you realize people are experiencing the same highs/lows and barriers that you are. Some days you are unstoppable and other days it's a total struggle, but progress is always made, even if it's just to get through a session. I don't think anyone makes all the sessions, we do have jobs and other commitments after all, but most of us aimed to make as many as possible. As I have always run, my main concern was swimming and cycling, so if I dropped any of the scheduled sessions, it was the running. Leading up to Huskisson Long Course, which was the first long one for many of the group, the training was invaluable to me for the structure.…. as a newbie the advice and training was much needed before the race. The couple of days leading up to the race I was surprisingly relaxed. The house we rented in Huski was relaxed in general. One person had to pull out of the race due to illness, but that was the only unplanned event. I wasn't nervous at all on the day of the race. I had a sense of realization when putting all my gear in transition, I was actually going to do this. I was concerned about forgetting something and being unorganized, but the race itself was something I was going to enjoy. I did forget to put my sunnies with my gear in transition, but one of the support crew offered to hand them to me coming out of the swim (not strictly legal, but hey, I was pretty sure I would not be leading the pack!). The fact that the wave starts were split in half (a gap of over an hour in the middle, just to keep the bike course clear for us) meant I got to sledge a few of my club mates exiting the swim and hang around a while before finally getting on the wetsuit. The swim was a nightmare for me at the start. I got punched, kicked and swum over, but I just managed to hold it together. My sighting wasn't particularly good either, but once I got a rhythm I felt comfortable. Swimming in the beautiful waters of Jervis Bay has to be experienced. I tripped up the stairs heading to transition, giving the crowd an "oooh" moment, but got out of the wetsuit and onto the bike as quickly and smoothly as I could. The bike leg took me a little by surprise, as the course is quite undulating. Again it took me a while to find a rhythm, but I was confident that I would get through it without incident, because of all the training, That doesn't mean it wasn't painful at times. Scenery is great (not that you really have time to look at it) and I was pretty happy with my bike time, but I was looking forward to the run as I believed it was my strength. On the day, it wasn't. I had had some nagging Achilles problems in the lead up, so hadn't done many long runs leading up to the race and this was my downfall. I felt good in the first part of the run and then I started to slide backwards. The first 10k I knocked out in a pace I would expect, but with 10km left I hit a wall. My legs were heavy and my hip was aching. I could tell I'd slowed considerably and it took a good deal of mental strength to keep plugging away. And the fantastic atmosphere and support from club members (on the course and spectating) really helped me on that last few kms home. It was hard work, but the entire weekend was fantastic. Supporting others in races and receiving support from your crew was amazing and much needed at times. Whoever said "looking good Warren" with 3km to go was clearly having a lend of me. The race hit me harder than I thought when all the disciplines and distances are strung together, but I'll know what to expect next time. That's just a learning curve. I did finish within my goal timeframe, which wouldn't have happened without the training. It was a great feeling to finish over the red carpet and under the finishing arch, and for me it was that thought that kept me going. There was no way, after all that training I was going to fall short just because it hurt. A very memorable weekend for all the right reasons. Looking forward to next year…... Warren raised $1220 for The Centre for Healthy Brain Ageing (CHeBA) by competing in the Husky Tri. CHeBA conducts research into Alzheimer's and Dementia. Their research shows that a healthy body and regular exercise cuts the risk of these diseases significantly. Good news for all our club members as we age! Well done Warren. Triathlons seems to be a perfect match to raise money for this cause. Great message to spread and thanks for involving the club. Don't forget to take a few moments, to stop and have a look at what's around you - nature, club mates, family - this is what really makes the sport enjoyable. Name: Ryan Lonsdale Age: 33 Lives: Freshwater Your supporters: Wife Emma and daughter Lucy for sure but anyone who wants a high five on race day. How long WTC member? 4 years Why triathlon? It made sense, always been a jack-of-all-trades but master of none, and I wanted to be part of a healthy community when moving to the beaches. Goals for 2013/2014 season: First Marathon and a PB at Challenge Forster. Once these were a tick it's all been about participation and supporting other club mates. How do you juggle training & work/life? Negotiating my triathlon time with family and utilising the commute to and from work as part of my training. Most memorable tri experience to date: My first one, Port Mac 70.3 - after I'd ditched my Billabong wetsuit, battled the wind on the bike and was about 12k into the run, I saw my wife cheering me on from the rocks. I suddenly realised that I was going to make it and had a moment to myself where I felt pretty proud of what I was doing. Long term tri ambitions? An Ironman and to share the incredible stories of Triathletes with people who have never tried the sport. 3 Peaks is also on the bucket list. What other hobbies outside of triathlon? Following professional cycling, photography and having adventures with my family. Favourite triathlon race course/location: Husky without doubt, everyone can have a go no matter what ability. Motivators: Steve Waugh, Richard Gill and Bec Hoschke all for different reasons. Favourite motto: How good is this? Tips/Inspiring comments for other triathletes: Don't forget to take a few moments, to stop and have a look at what's around you - nature, club mates, family - this is what really makes the sport enjoyable. We asked WTC member and regular competitor at Club Champs, Dan Howitt, to give us some tips and a preview of what to expect on race day and out on the course this year. BY DANIEL HOWITT
Pre Race: With Rego opening at 10am at Forster Main Beach, I recommend those driving up to leave home by 6am ( better to arrive early and be relaxed). Find the club tent and its time to get your gear organised (including finding your wave start time). Prior to your start check surf conditions. There will be a high tide at 1:20pm, so there should be little current unless the surf is up. There's also little chance of a short swim. Swim: There is a 99.12% chance of a wetsuit swim (so pack it!). The swim is a reverse P shape. When choosing your start position, look for areas where waves arent breaking, this will assist you getting out. Have a look where waves are breaking and line it up with a landmark to see where you may get a wave in. Self seed yourself in the swim! If your strength is on land, then don't put yourself on the front row ( it won't be ideal for you or the swimmers in your wave). Being high tide, it will be a shorter run up the beach, but it'll be soft sand, so pace yourself to avoid raising that HR. Hopefully, they'll have carpet in transition, the surface is like running on tacs!!! Bike: 2 laps and undulating. The surface isnt great, but it's not terrible. Watch for the right turn at the golf course outbound (2-3km in) heading on to the beachfront, as it is off camber and can have lose gravel. (see image below) At the 5km mark, there is a long decent of around 1-1.3km, a bit of fun, until you climb it...twice on the return legs. Stay seated, its a long gradual climb. There are no bike aid stations, so ration your fluids for the 30k ride. Run: 2 laps and flat except for the bridge. It is open and exposed and can get warm on course. There is two aid stations - one over the bridge and one at the far turn. Unfortunately the run turn for lap 2 is not near the club tents, so if you finish early, head the 200m to the turn near the bridge to cheer on the later waves. Post Race: Be sure to stay back after your race, to cheer on your fellow club members. There will be food and beverages on hand at the tent post race for all members.....this is where the party starts! Any other tips you can share with first timers to Club Champs? Add in the comments box please :-) Tri babies are taking over WTC! So how do new mums return to the sport they love? Mum-to-be Sarah Howitt offers some advice and checks in with WTC Member Kate Kiley on what worked for her. BY SARAH HOWITT There is definitely something in the water amongst the WTC ladies. In case you have been living under a rock lately and hadn’t realised it, WTC has had a large influx of pregnancies recently. One definite advantage of this is that I am pretty sure the future of WTC is well taken care of. Our juniors in a couple of years are going to kick some serious butt! Most recently WTC has welcomed Bonnie Wiggins (Trav and Rachel’s Daughter) and Lila De Paula Assis (Rog and Ang’s Daughter). Earlier last year Serena Washbrook (Dave and Emily’s Daughter) was born and we are still expecting 2 more babies to arrive by the end of this triathlon season with myself and Emma Lonsdale due to give birth in March. There seems to be a girl trend happening - I wonder if this will continue. This then begs the question for our new mummies: when do you return to racing, how do you begin to start thinking of returning to training and are you stronger when you return. Our club has seen many seriously talented Mummies make a grand return to racing or even take up the sport after they have had their children. The list of these mummies is extensive!! Recovery from pregnancy/ childbirth and return to impact exercise is not something that should be commenced too early. There is definitely a process that needs to occur and muscles that need rehabilitating before this return can take place. The best thing to do to start is to get advice from a specially trained Physio. They will be able to assess the strength of specific muscles and prescribe exercises for you to begin the recovery process. Personally I have goals of returning to racing at the start of next season. I have winter to work on my recovery and build my strength again. Being a physio I know the importance of rehabilitating myself after pregnancy and childbirth. I definitely plan on attending Post Natal Pilates Classes as I feel this is going to be crucial in my recovery post baby. Once I have built up the strength of these muscles I will reintroduce impact exercise slowly. Kate Kiley shares how she has managed to fit in being a working mum and returning to triathlon: One of the factors that helped in getting back into racing post babies was staying fit during both pregnancies. I found a lot of the training could still be done with modifications - swimming was fantastic and I still did indoor cycle classes and ran until about 7/8 months pregnant (with the use of a heart rate monitor and at a lower intensity). I was super lucky to get back into triathlon racing when both girls were quite young. But the biggest challenge was to do it in very small stages. My first run was down the drive way, second run was around the block and third run was a 2.5km circuit. Having babies has a huge impact on your body so you need to try and be patient and allow recovery before you get right back into it (and sleep when your baby sleeps so you get enough rest). For me now, I am not fussed with what times I do or what place I come. I am just so happy to be a part of it. Funnily enough due to the new found mental strength and physical toughness post child birth and the need to make every session count, I am racing better than ever. The road back has certainly been tough at times having suffered bad dehydration while breastfeeding and just trying to find the work/triathlon/kids/life balance. But it has all been worth it to get back to the sport I love. Kate certainly provides me with hope and motivation that I will be able to return to racing at the beginning of next season. I’m not so good on the sidelines!!! Sarah is a Physiotherapist and the Director of Innovation Sports Therapy. Visit their website to find out more about what they can offer pregnant women and new mums, and check out their pages dedicated to Post Natal Exercise. "Believe in your goal and give it 100%!" Name: Jess Madsen Age: 22 Lives: Roseville Supporters: My family and cycling mates How long WTC member: 1 year Why triathlon? Well I was back running training for a Half Marathon (after my gap year) and my cousin needed a fill-in for a little corporate tri, so, i decided to give it a crack on a mountain bike. Essentially been obsessed ever since. Good thing I have had decent jobs through uni to fund it. Goals for 2013/2014 season: To finish Husky LC 2014... How do you juggle training & work/life? Hmm, I essentially have no proper structure to my training schedule... seems to do the trick... haha… Most memorable tri experience to date: Cycling the 140k Ettalong ride just with Bec Hoschke, in November, allowing me to pick her brain to pieces for hours, and forming a great friendship (Far too many little things in common with her... Crazy lady) Long term tri ambitions: Well, contrary to popular belief, NOT an ironman... At this stage, just to get my Olympic time sub 2:15. Decent enough goal in my eyes! Other hobbies outside of triathlon: Agriculture (in particular, Horticulture), Learning, Travel, Tennis, Diving Favourite triathlon race course/location: Have to say Kingscliff. I'm a regular now Heroes: Roger Federer and Norman Borlaug. For Tri, many people are my heroes, amongst Team Hoyt and Chrissie Wellington. Favourite mottos: 'Be the best' and 'Speak with actions, not words' Tips/Inspiring comments for other triathletes: Not in a position to give too many great tips, but inspiring comments, I guess, just believe in your goal, and give it 100%! "Crossing the line was my greatest triathlon experience in my life." by Graham Latta What an experience. We arrived in Kona 8 days before the event. It gave me a great opportunity to acclimatise but also a lot of time to over-think the race. You would think after all these years you would be more relaxed but as we got closer and closer to race day I became a big bundle of nerves. Did a bit of training in the lead up. It funny there were times I felt like I could not run 5km. All these mystery aches and pains seems to appear. However, there is plenty of activity going on all week to keep you entertained. I was surprised by just how big it was, what with events, stalls, expo, functions, training sessions (complete with aid stations). It is like other Ironman events but on steroids. Surprisingly, I had a pretty good sleep the night before the race. I got down to the pier and set up with plenty of time. Was in the water for about 20 minutes prior to race start treading water. The canon fired and straight away I felt a bit more relaxed. The waiting was finally over. I did not have a speed suit, just swam in the buggie smugglers. A non-wetsuit swim really impacts on me. I must have the heaviest calf muscles going around. The swim went well. Beautiful clear water all the way. Reached transition but did not rush as I wanted to make sure I was set up right for the next leg. Started off on the bike and thought “oh my God”. My legs felt rock solid and I was a little upset in the stomach. I thought how am I going to do 180km. My legs from the swim started to loosen up after about 5km and once I started taking in a bit of food and water my stomach settled down. First part of the course was going o.k. I knew I must have had the wind at my back but could not tell how strong. I was heading up to Hawi for the turnaround and started to struggle a bit with the last bit of the climb and the headwind. I was sure I was nearly at the turnaround when a lady by the side of the road yells out “only 4 mile to go”. I turned at Hawi and started flying back down. I am thinking “all right, how good is this”. Started doing those time adjustments in my head. I should know by now to never get ahead of myself. When I got back onto the Queen K the headwind hit me like a ton of bricks. There were times when I was going downhill and could not get over 20km per hour. The last two hours back to town where probably the hardest two hours of sport I have ever done. Time to rethink my times. By this stage all I could think of was how am I going to run, my legs are shot. Hit transition, do a super slow change and head out on the run. Got into a rhythm, a slow rhythm after a few hundred metres. Settled into this pace and just kept moving forward. Did the 16 km loop that takes you south of Kona and got back into town, feeling not too bad. I wanted to be at this point before the sun went down. Managed to do this and then set off on the 26km loop that heads off to the north. Tried to keep my rhythm going but had to start walking in bits. Started to feel like crap at about the 24km mark. Felt a bit dizzy. Decided to load up on food and drink (as best you can at this stage of the day). Kept moving forward. When I felt tired I would run two witches caps then walk one. This got me back into rhythm. The last mile is unbelievable. As tired as I was I felt really good. Coming down the last street before I turned onto Alii drive I did not know whether to be laughing or crying. The final stretch along Alii Drive is about 400 metres and the crowd line the entire distance even late at night when I was coming in. I made sure I was the only one in the finish chute so I could suck up the atmosphere all by myself. Crossing the line was my greatest triathlon experience in my life. Congratulations to all the other WTC athletes. Some great efforts out there. Bec, what can I say, what a fantastic performance. Congratulations also to Ian Kennedy, Vince Zofrea, Jacinta Worland, Tony Suters and Iron Mike Smith. Thorso, what can anyone say. You are a true inspiration, not only to finish but to actually make the starting line. Sorry if I have missed someone This has been a real experience. I am glad I can tick it off my bucket list. Hello WTC, I'd like to tell you about the 2014 Tour de Chance – which happens in just 5 weeks!
I’m joining 17 others who will cycle from Manly QLD (near Brisbane) to Manly NSW (home) to raise money for a wonderful Brookvale-based charity called Fighting Chance. Fighting Chance provides innovative programs for young adults with physical disabilities to engage in purposeful and fulfilling education, skill development and work experience activities. The money we will raise through the Tour de Chance 2014 will (amongst other things) double the current number of places available for physically disabled participants. A full summary of how the money we raise will be used is on the TdC webpage. So on 27th February, we will begin cycling from Manly in Brisbane and finish in Manly. We will cover the 1,100kms over 10 days – finishing on Saturday March 8th. I can’t wait!!! My personal target is to raise $15,000 for Fighting Chance and for this I need your support. Can I ask you to please dig deep for this worthiest of causes and sponsor me for the ride. To make your tax deductible donation, please follow this link http://makingadifference.gofundraise.com.au/page/Miller_Eric You will automatically receive a tax receipt for your donation and the funds will be channelled directly to Fighting Chance. You can find out more about the wonderful work Fighting Chance does at http://www.fightingchance.org.au or via Facebook https://www.facebook.com/fightingchanceaustralia Regards Eric "Every time you are out there with the sun on your back spare a thought for me on the trainer in my garage in sunny Wales!" Name: Steven Middleton Age: 35 Lives: Freshwater Supporters: Wife Lucy, daughter Matilda 4, and new son Tudor 8 weeks How long WTC member? 2-3 years Why triathlon? I was new to all 3 sports before coming to Australia. Then got roped into a team event at Noosa and was hooked. What keeps me loving the sport is how your limits are continuously being tested. And like most others I do have an addiction to suffering:) Goals for 2013/2014 season: Top 10 in my AG at IM Wales How do you juggle training & work/life? Very early mornings, not hard when you have an 8 week old human alarm clock. Most memorable tri experience to date: At IM Cairns last year. Having my Wife Lucy fly up and surprise me on race day. I find it a huge motivation racing with family support and was a little disappointed they weren't able to make the trip. As I came into T2 she was there waiting. I completely forgot to take my feet out of my shoes almost tripped running with my bike and ran out at a million miles an hour! I blame the pain and complete mental breakdown in the last 5k on her:) Long term tri ambitions? I'm going to throw it out there and say Kona! What other hobbies outside of triathlon? Not sure how you fit any more in. Favourite triathlon race course/location? Has to be the Husky long course weekend. Its an awesome location and great for the family. Cant believe i'm going to miss out this year. Heroes: Not sure I have heroes as such, but I do look up to my mates in the club that are achieving their goals by putting in the hard yards. Favourite motto: I love listening to Jens Voigt, and love how he races. When your hurting in training/Racing I like to use a Jens classic "Shut up legs" Tips/Inspiring comments for other triathletes: We are extremely lucky to be living and training on the Northern Beaches. I could not think of a better place to live and be involved in the sport. Every time you are out there with the sun on your back spare a thought for me on the trainer in my garage in sunny Wales:) We also have so much depth of talent in the club that it would be a waste not to use it so ask lots of questions. Also learn to love swimming! I finally enjoy heading to the pool. A great day for me, and a good lesson that if you prepare well, plan carefully and most importantly follow the plan a good result will follow. BY ALISTAIR GRAHAM This was my first time racing in Busselton and from what I had heard, I was expecting heat, wind and flies. We got a sample of the last of these on the Friday as we drove to Busselton - we had a tyre blow out so pulled in to the side of the road and were covered in flies for the entire time it took to change wheels. I hoped that it wasn't a taste of things to come! The day before the race was spent getting ready, resting and checking out Busselton. As a venue it's a great place, and we identified some spots for spectators. The course seems to have been designed with the spectators in mind, and I was looking forward to seeing the family regularly. Although it was hot and windy, the weather forecast for race day was looking very good - temperatures in the mid 20s and wind of about 25km/h. I didn't dare hope for good conditions as my previous Ironman in South Africa had seen terrible weather, and so I was a keeping everything crossed that the weather forecast was correct. Race day dawned with perfect conditions. Very little wind, flat seas and very pleasant temperatures. There was talk around the start line that maybe this was the year that one of the Pro men could go under 8 hours, especially with the presence of Andreas Raelert. I got myself onto the beach and lined up a couple of lines from the front on the left, and got myself mentally ready for the day ahead. The gun went and we were off, into the clear blue water of Geographe Bay. The swim at Busso is beautiful, and you can see the bottom the whole way. This really helped to make the time go faster and helped me establish a rhythm, I simply imagined that I was doing a Manly - Shelley double with the club. I found some feet to follow and exited in 1:05. Into T1 and onto the bike. My plan was to hold a pace and not to get overexcited at the start and go out too hard. We were all rested, tapered and ready to go, and keen to put in a good time on the bike. This meant that a lot of people head out of T1 like headless chickens and I didn't want to be one of them. I knew the Watts that I needed to consistently hold, and the nutrition plan I needed to follow, and I was determined not to deviate from this. I managed to do this, and found that as bike leg went, I was able to increase my power slightly and I started moving up through the field. The crosswinds were getting stronger on the return back into town, and by the last lap were affecting people. I managed to keep consistent with my power and was very happy to finish with a bike leg of 5:08. As I entered T2 I was greeted a familiar looking volunteer who shouted "Go Warringah, well done Al!". Thanks Bev. Leaving T2 onto the run I saw the clock read 6:19. I did some quick maths and realised that I could go under 10 hours if I ran sensibly. So I ran within myself for the first 2 laps, soaking up the atmosphere and high fiving the family as I passed them. Onto the third lap and the long day was starting to bite, with very tired legs and hoping for the finish line to come soon. Bec Hoschke was shouting encouragement as I went past, and I spotted a few other familiar faces. Before I knew it I entered the finish shute, and saw the clock reading 9:48. I was so, so pleased with that time, so let out a good scream of celebration before crossing the line. A great day for me, and a good lesson that if you prepare well, plan carefully and most importantly follow the plan a good result will follow. I met my family once out of recovery area, and we all went back to our accommodation and got showered, changed and returned to the Goose Pub for a meal and a cold beer - perfect. With full tummies we all went back to the finish line to welcome home the 15+ hour finishers and found a full blown disco party in action! One of my happiest memories of Bussleton will be cheering home the finishers while dancing "Blame it on the Boogie" with my 5 year old daughter. A great end to a great day. |