Postcard From Down SouthHere are a few of the highs and lows experienced along the way to my long course pro debut at Ironman New Zealand on March 3rd. After Ironman Hawaii, I sent my bike directly to Australia. My knees and my friends were telling me that I needed a break. My time off was a lot of fun - watching my weight climb less so! At my winter peak, I was 15lbs over my IMC race weight. This wasn't an intentional strategy, it just sort of "happened". Perhaps you can relate. Anyone who has taken a break from training will know that it is tough when you start back. After my three-week break, I was amazed at how much fitness disappeared. To start of my 2001 program, I did some standard running and cycling tests. The results were depressing - for example, my 10K race pace had become slower than my pre-IMC marathon pace. That was a shocker. Had I lost everything? Would I ever be able to recreate my form? These questions popped into my head. My coping strategy was to keep to my training plan and see what happened. I love early season preparations and based myself in Cairns, Australia for most of November. The weather is like my old home in Hong Kong but that is where the similarities cease. For the unaccustomed, training in the tropics can be a bit strange. We were heading into the Southern Summer and I would look forward to rainy days for my long rides. It is cooler, you don't need to drink half your body weight in water and the sun is hidden behind the clouds. On the hot days, I discovered that I tend to break out in heat rash. There I was, 31 years old with a mean case of diaper rash. Luckily, it cleared up in a few days. November saw lots of long slow distance work. I'd leave my heart rate monitor (HRM) at home and head out on my bike. I wore my HRM a couple of times in the early season and just couldn't get my HR up. I felt like each flash on the screen was telling me "you suck" - so I gave it a rest and just had fun exploring Queensland. To give you an idea on the pacing for my long sessions, on a good day (well a very good day) I average 35 kph for an IM bike split. My long rides in November were done at an average speed of 23-25 kph (excluding breaks). My long runs were probably done at 5 min per km or slower (10K PR around 35 mins). This is slow! Physically, I couldn't get motivated to go faster. I had lots of motivation to train (17-25 hr weeks) but zero motivation to train fast. My pacing decision was made for me. By December, I was feeling much better and I could tell that my aerobic efficiency had improved. My sessions were starting to feel more normal and I was coming around. In December I moved my training base to New Zealand. I love New Zealand and feel very much at home throughout the country. I started in the North Island and managed to squeeze in a Half Ironman race on the Ironman course in Taupo. Despite an overcast and rainy day, I had a respectable finish and only asked myself "Why am I racing in December?" a few times. It's mentally tough to race during base preparations but I had a good time. After Christmas, some of my Kiwi friends suggested that I try my hand at a little road racing. I don't like drafting at the best of times but I figured that I should give it a go (after all I am a "pro" and this is what we do, right?). Little did I know, drafting was not going to be a problem for me. My Kiwi road racing career started with my buddy inviting me to a "little club race" - friendly, people of all abilities, just come and get a feel for the bunch. It was a short race, 45K, so I decided to ride for an hour beforehand to ensure I managed a "decent" workout. Arriving at the race start, there were fifteen people present with an age span of 16-65 years old. They split the group into an "A" bunch and a "B" bunch. I didn't think it was fair to race with the over 50s so lined up with the As. The first attack came when I was 5m (meters not kilometers!) over the line and it was my buddy launching it. Boom, I am deeply anaerobic. Deciding this was not the session I had planed, I let them go (BTW - "them" included a 16 year old lady). Seeing that they had dropped their guest, they slowed long enough for me to catch up. My buddy dropped back and with a wink said, "welcome to bike racing in Gizzy, Gordo." ...and so began the first of many solo time trials. My second outing was the Tour de Vineyards around Nelson on the South Island. This is some of the most beautiful countryside in the world and we had excellent riding. For some reason, the racers were split by age rather than ability. While I was learning about racing on a daily basis. I was also realizing that I knew nothing about tactics and survival in the pack. However, there was one thing that I knew *for sure*... I didn't belong with "A" grade riders. I'll share the highlights:
This week, I am at the start of my first (and final) build period for IMNZ. I've moved a little further south and am living in Christchurch. I am training with (not quite alongside) Olympians and World Champions. We have access to excellent facilities and some of the best minds in our sport. It is a hell of a lot of fun and I am learning something every single day. My training is coming along and my confidence is returning. While I am no threat to Cameron Brown (just yet), I feel a solid race in Taupo is in my future. Regardless of my race outcome, this is a mighty fine way to spend the Northern Winter. I'll keep you posted. gordo |