So 2017 is off and racing - and into my first bit of pain for Waterford Triathlon Club's Sprint Duathlon.
I'd had a poor week of sleep, and didn't recover much at all so body was lethargic but this was a training race and nowhere near the focus being a short hit out of pain to shock the body, and that's exactly what I got.
The weather was appropriately shite shall we say!
Rain and high winds battered the coastline and any hopes of it being nicer in Tramore on the drive down from Dublin were soon banished on arrival! At least we weren't getting in to fight out that surf I consoled myself...!
A bit of bad timing and also last minute preparations adding camera to try get some video footage meant I was late setting up, freezing and no time for a warm up!
This was unlike me, but I was unlikely to have enough speed to shock the muscles too much so I hoped the first run would warm me up and go from there.
I'm about 3 rows back and know like all duathlons the first 500m-1km start out way too hard so figured I'd try hold back a little and build in - this was 5km to start after all so nothing silly to start with.
A 3:22 opening KM was in my upper limits of pace to hold for the 5k on current fitness, and sure enough pace decreased from there unfortunately - not a super start but on we go.
Across the T1 line in 17:32 and over 2mins down to the fast local speedsterss Kieran Jackson, Emmet Kelly & Co. Garmin had this at 4.8km or so so realistically 3:41/km pace and a sub par opener for me.
Forgive the trisuit - had it printed last minute rush job last year for a race and the graphics don't do it justice at all! Thankfully new one is on route from Fusion Sports and these suits are highly recommended - more on Fusion/gear in another post to come.
Out onto the bike in soaking socks but on we go!
Leg's weren't feeling the liveliest after no warm up but soon forgotten trying to put down some pedal power.
I should add a note on the odd socks and odd arm warmers here... This was a road safety awareness campaign which was notified to us by Waterford Triathlon Club. It's in aid of Katie Murphy a local girl who sadly passed away after a road traffic accident recently nearby. More than happy to oblige this worthy campaign - every little helps and my sincere thoughts to Katie's family and friends.
The bike course was non eventful really. A nice road surface heading out and back the tramore road. I didn't have as much zap in the legs as I'd like but suffered on nonetheless and made up some ground - coming in to T2 in around 6th or 7th place. Bike course was only 15.5km - not my ideal scenario in a leg where I usually make up more ground but that didn't really happen today - some strong biking overall and most of top 10 had a very similar split. Shows competitiveness now so more work to be done.
My biking has shown strong recent form in the Zone 3 mark, so my targetted Ironman pace feels in line with goals but this race unfortunately was alien. I don't seem to be a jack of all trades and don't claim to have the best sprint or top end power that's for sure!
Still need to push threshold up over coming couple of months and hopefully ensure IM pace is maintained for my main goal in 8 weeks.
Run 2 was a case of suffer on, lose a couple spaces and try hang on at the end. It was just under 4km and my pace was relatively poor really at 3:57/km avg. No zap as I said. Need to work on more threshold and above/below work to help return a bit better result at my next duathlon hopefully!
Across the line in 9th Overall - a great race by Waterford Triathlon Club and one I'd highly recommend.
Next up for me is 3 high volume solid weeks followed by a slight drop week ahead of Clonmel Duathlon. I'll try be a bit fresher and a bit better prepared for this outing and not so far off the podium all going well. It's a shorter run and longer bike so time to nail my strength and pick it up .
Final note on sleep - man it affects so much for me at least! I had an absolutely rubbish sleep all week - didn't recover from previous weeks training load, all my sessions were rubbish during the week, my diet was worse than previous weeks and overall I just felt rubbish. Weight actually went up too so not good overall!
Lesson learned - Saturday and Sunday saw proper sleep schedules returned and it's early nights from here on in for me!
Such an easy win to take, and an easy lose to make so sort it out and more fitness improvements you will make!
Fazz here, I'm into all sports but primarily Triathlons, Formula 1 and Football. Welcome to my site which will have all of the above and more...