My transition would disgrace any respectable short course athlete but we are racing long course today and I decide to treat myself to a leisurely change. Race belt on, gloves on, shoes on and arm warmers in back pocket. I have a mini crisis when I realise that there is no bag for my transition towel - a cute little number with a smiling frog on it. T1 and T2 are apart so froggie is along for the ride!

Check my watch on the way out and I have blown at least three minutes, maybe more. Exit T1 and realise my blunder in not putting on the arm warmers. Pull over, unclip, get the arm warmers on. While I am finishing my preparations a guy tells me not to worry as it is a long day. I tell him that I am totally relaxed but also think that it's not going to be as long a day for me as for some others.

I'm off. Four to five minutes burnt but I don't even think about it because this is the first time in about five races that I feel great right off the bat.

Time to get to work. No food or drink for the first five miles for this boy. Just getting aero and finding the best gear. A little bit of traffic is on the road but there is enough room to blow by the cars. After a mile or so a very cool looking Cervelo comes alongside me. While admiring his ride, I think to myself that this is a respectable machine to drop me. Then I think a little more. Why let him drop me? Why not keep up with him. With a new lead-out man, I lock on about 10 meters behind. The pace is a little faster than I would have liked but I can manage it and I realise that this is a lot easier mentally then having to set the speed. Something to remember for IMC.

Just before we arrive at a very sharp turn to cut under the road, I have my first drink (diluted sports drink for my tender tummy). I am not thirsty at all, it is quite cool and I make a note that I will need to force myself to drink and eat in these conditions. Slow for the sharp turn, ride alongside my Cervelo pal, remind him to get his gearing right for the short, steep climb coming up and head towards the first climb of the day.

One thing about wave starts is that you are constantly moving through the slower competitors. This is good for morale but creates a few issues. I am experiencing the first issue on the climb up the hill. People are weaving, frantically shifting gears and generally having a tough time of it. [Always drive the course before race day and get out of that big chain ring in advance when you know you'll need the small ring]

Fortunately, everybody is very polite as I move on up the hill. Halfway up the hill with the Cervelo still close by, I get a HUGE wave of power and explode. The next five miles are pretty much a blur. Big ring the whole way, in tight, down on the bars, red lining towards the top of every hill, only popping up when absolutely necessary to keep the pace over the short rollers. My hill training is paying off big time and I am able to recover on the flats. For me, this was the crux of the bike and I estimate that I went though here ten minutes faster than my old style of riding. I see a lot of folks using my old style of riding - call it low power riding - spinning too small a gear too early (loss of momentum), allowing the bike to rock when out of the saddle (all force should go towards forward momentum) and not cranking over the tops (impaired acceleration).

Just before we get to the flat part of the course, I see two guys blatantly drafting. They are not in my AG but just the same, I can't help myself as I come up on them. As I go by, I calmly say, "You're only cheating yourself." Once again, the hammer drops and I don't think about them any more.

Soon we are in the flat part and it is time to maintain my momentum. I have slight twinges running through my calves and thighs. Fear is stalking me. Did I go too hard? Am I about to pay the price for hammering those hills? Then I remember an interview with Karen Smyers about racing Hawaii. She was out in front for a long time and she talks about asking herself if she is going too hard. Each time the answer was, "No, I can handle this pace." I start saying the same thing to myself. I can handle this pace. I can handle this pace. I also say a little thank you to Karen and wish her all the best in her treatment.

I am steadily reeling people in but feel like I am in no-man's land as I have stopped passing people in my wave. One way traffic on the bike is a strange sensation for me and I give myself a mental pat on the back for all the training I have done to improve this weakness.

I start to daydream a few times and the pace gets "comfortable". Fortunately, these periods don't last too long and I am able to push myself back up to race pace. I notice that a lot of the racers in the early waves have settled into (legal) packs of 4-7 guys. This is OK if the pace is working for you but if the pack has a lull then it is pretty easy to settle into a slow ride. I blow through these packs and use them to help push my pace up.

I know that I am riding through some of the most beautiful countryside in the world, but my thoughts are limited to: is this fast enough, keep your knees in, back flat, head down, crank circles, focus, should I eat some more, how is my hydration.... I am loving the work of the race. I keep repeating, "I am in control, this is how it feels to be in control." This mantra helps me pass the time.

As the course turns on to Chalk Hill Road, I talk to myself in order to prepare for the hill. Focus, this really matters, get ready, power, this matters, this hill is important. I say it all out loud to prepare for the hill. Maybe it was a bit of overkill but it helps me get my concentration up. The hill takes longer than expected to arrive and I am about a quarter of the way up it before I realise what is happening. My pace is a little disappointing and I wonder where my power went. Then I look down and see that I am pushing a respectable gear. Slowly click up my cassette, my legs tire and I pop up to finish the hill. Over the top, big ring, full aero, it's time to reap.

The ride back to town is very fast and over an excellent surface. I am grateful for the CHP officers at every corner and say thanks to each of them as I cruise on past. In this section I pass my first female pro, and this gives me a bit of a boost as they have 24 minutes on us. Into transition...

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