STG WRAP-UP: 10 FEBRUARY 2014

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Daniel proving his alpine upbringing with great downhill technique on the descent from Charlottes Pass

04 weeks to Three Peaks Challenge

04 weeks to Wollongong OD

06 weeks to Kurnell Sprint Race 4

06 weeks to Ironman Melbourne

06 weeks to Ironman Australia

 

Hi team,

My sincere apologies for the unscheduled hiatus of the weekly wrap-up. My initial plan was just to break over Christmas and New Year, but then January and the training camp just got the better of me and …well here we are mid February, the middle of the triathlon season, with much to talk about, so expect plenty of content over the next few installments of the wrap.

This week’s edition includes recent race results, STG Club Championship table update and a special results vs TT analysis tool, which can benefit everyone with upcoming races. We also have contributions from some of our members who competed in Huskisson last year, so enjoy!

Recent Race Results:

Kurnell Sprint Race 3

Time

Div

Gender

Swim

Ride

Run

Simon HATLEE (567)

1:07:59

35-39  (7)

Male  (45)

0:12:05

0:34:21

0:21:32

Alex RUDGE (683)

1:14:10

30-34  (2)

Female  (10)

0:13:06

0:38:30

0:22:32

Jeremy FOOTE (558)

1:15:07

35-39  (25)

Male  (134)

0:14:55

0:37:43

0:22:28

Cathy VERRY (133)

1:29:41

60-64  (1)

Female  (88)

0:18:49

0:43:34

0:27:17

Below: Cath’s gold medal

Caths Gold

Kurnell Sprint Race 2

Time

Div

Gender

Swim

Ride

Run

Simon HATLEE (268)

1:07:59

35-39  (9) Male  (46)

0:12:55

0:33:08

0:21:55

Gareth RYDON (448)

1:05:53

30-34  (6) Male  (23)

0:12:40

0:32:47

0:20:25

Jeremy FOOTE (259)

1:13:09

35-39  (23) Male  (108)

0:16:07

0:35:32

0:21:29

 

Auckland 70.3

Time

Div

Swim

T1

Ride

T2

Run

Catherine VERRY (1113)

6:03:23

6064  (3)

0:44:23

0:03:05

3:06:10

0:01:56

2:07:48

Apologies if we’ve missed anyone out, please email me to let me know your results and we’ll include next wrap-up.

STG Club Championships

A big welcome to new members who have joined us over the summer, this might be a good opportunity to explain about how the STG club championships work.

At the start of every season we create a list of qualifying races based on the most popular events with STG members. This season’s list can be found here. Make sure you let us know which races you’ve entered so you can be part of the competition. The list is sent out each week as part of the general program to all members who pay Squad Program level (previously called Monthly Unlimited). If you’re unsure whether we have all your races then just email them to me at Jeff@stgfitness.com.au. It’s also important that you select ‘Sydney Triathlon Group’ if available in the club drop-down list, when you enter a race.

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STG Club Championships Table Update

We’re proud to present the latest version of the STG Club Championship table for 2013/14 season. These results include all qualifying races up to Kurnell 2 and Auckland 70.3 but not Kurnell Race 3. The latest competition table can be viewed here.

We have a new leader in the women’s field, Cathy Verry is in hot form after her season opener at Ironman World Champs in Kona. Cathy is on 4,077 points from 5 races and I imagine this might increase further after her first placing at Kurnell Race 3 last weekend. Hot on her tail is our current club champion Faith Geraghty who will add to her total of 3,297 from 3 races when she competes in the Long Course race at Huskisson in 2 weeks time. In 3rd place and ever threatening is Alex Rudge who might also improve her position after a great result at Kurnell Race 3. Just behind the leaders and very much in contention with races to come are Fran Boase (2,145 from 2 races), Dani Barclay (2,033 from 2 races) and the in-form Shelley Maxwell-Smith (1,969 from 2 races).

In the men’s field brand new dad Gareth Rydon sits atop the table on 4,659 from 4 races, Gareth however still needs to meet remaining qualifying criteria to be in contention this season. Daniel Buttard who was in first place last update, remains in a strong 2nd place with 3,838 from 4 races. In third place is last year’s most improved athlete Simon Hatlee who may shake things up next update after a strong performance at Kurnell Race 3. Not far off these three is Simon Duffy (3,052 from 3 races) and current club champion Steve Ellis (2,377 from 2 races). Steve also has the highest average so should be taken as a serious contender for the top prize if he continues his good racing form at Huskisson and Ironman Australia.

Triathlon NSW Club Championships – Registration Open

This is another type of Club Championships where all affiliated state triathlon clubs compete as a team against each other. Club Champs is held in Forster in April each year and is always a fun race and great weekend away with your fellow members and their families.

Club Champs 2014 is now open for registration and we hope to have another big contingent joining the STG team this year. Club points are awarded for all who participate in the race as well as anyone who can volunteer to help run the event, so your friends and family can also help our club gain points. Additional points are awarded for those who place well in their age-group.

And for further incentive this race counts for double points in the STG Club Championships competition. For more information about the race please see the post on the STG Facebook page. Accommodation in Forster will also be arranged for members and guests, more details about this will be announced shortly.

Race Results vs TT Analysis

Leading into Huskisson Tri Festival I thought it would be a good time to discuss analytics. This table (click the link to open) shows all the results from Noosa OD 2013 measured against time trial results for each discipline. Shaun has produced this type of elemental analysis in the past and I’ve always found it extremely insightful and terrific for developing pacing strategy for upcoming races.

In the table we’ve compared your race results with your time trial results. In Olympic distance, in this case Noosa, the performance percentage to time trial should be around 87-93%, and we see this trend reflected in the medians for swimming and cycling where the Olympic distance represents approximately 150% of STG TT distances. Running distance however is 200% of our 5km TT, so you’ll see that run times are slightly lower averaging around 85%.  If we look at Steve Ellis’s results in particular we see swim 95%, ride 92% and run 90%. Steve is one of the more experienced athletes among us so he has learnt to optimize his pacing on the bike so he can achieve his full potential on the run. Still we can assume from this comparison that Steve would have been quite pleased with his performance at Noosa.

Naturally with this comparison, variations occur and these can be attributed to a number of factors;

  1. I’ve used TT results current to end last year where available, i.e. closest to Noosa race. If you hadn’t done a TT in a while before the race then the comparison may be less accurate. If your % is high then it might be good for you to compare with your recent TT from last weekend. Nicola and Gary for example swam 1.5km at a faster pace than they did for 1km in the pool (salt water buoyancy is more than nullified by the push-off the wall in the pool).
  2. Environmental factors such as wind on the bike or heat on the run may retard results. However this should be across the board so you can still compare your time with the median.
  3. Having your brake pads stuck on the entire cycle leg might produce a low comparison, I’d say at a rough estimate, 72%.

Otherwise it’s a very good tool to use in judging your performance on race day and for estimating a target race pace for upcoming races. For those who competed, if you are at the lower end it might indicate you are lacking endurance so you might increase your training volumes and focus on achieving more long rides and runs. If you are at the higher end on the bike and had a poor run it might indicate you pushed too hard on the ride.

I’ve also included the King of the Hill results, one because it’s a very cool and unique Noosa measurement and two, because it gives us an indication of how well we paced the climb. Alex & Fran for instance smashed out 6th & 10th place respectively on the hill yet came home off the bike in 101h and 15th place. While they’re both good climbers, they may have bought some time if they’d paced the hill and instead utilized that energy more for the flat section of the course. It might also be prudent of them to train more on flat sections of road to become better at that.

For 70.3 or Long Course distances, the percentages for cycle would be slightly lower, around 81-83%. So for those about to embark on Huskisson Long Course, you might estimate a best-case target average speed by calculating 83% of your recent average cycle TT pace. And looking at past Husky comparisons I suggest run pacing should also be around 82% of TT.

Those doing the shorter form Husky or Kurnell sprint races might look to target 90-95% for both ride and run pace. For the 750m sprint swim your pace should be very close to your 1km TT time. Swim time prediction is less accurate for swimming due to course discrepancies, buoyancy of wetsuits, currents and the long run to transition.

We will do another of these comparison tables for the Huskisson race towards the end of February. Note the next run timetrial will be held at our track session this weekend so all those racing Huskisson should attend if possible.

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Lydia coming home strongly, Husky Sprint 2013

After last years Huskisson Long Course race, I invited members to share their experiences. Here’s a sample of the responses I received;

I’m glad to say I had a great first long course! And I think it all came down to listening to experienced STG’ers – “just follow the program” and “nutrition!”. It’s taken me about 4 years to get here but with all the encouragement and support of long course STG’ers, it’s been awesome, all the way! And I finally really understand the whole “enjoy it” thing – I did, very much, although I can’t believe I was palm-slapping supporters, embarrassing!

Denise Periera on her first attempt at Long Course distance.

Best Bits; Putting in the training kept me strong and confident throughout the race. Felt well within myself the whole way, though sitting down to pull my runners on was probably a mistake. Barring a flat there was no way I’d DNF. Only in discomfort for the last couple of kms in the midday heat, which suggests I could have gone at it on the bike a bit more. I’d never even run 20km before Sunday, never mind the swim/bike warm-up.

And the STG cheer squad on the day, particularly the guys who weren’t competing but stuck around for the whole race anyway. The massed ranks of the Red and Black army at the finish, and all the guys you pass on the run. Mind you I hi-fived Will coming the other way and nearly broke my wrist. There were a few guys settled in on the course shouting for us as well. Some of the Bondifit boys barracked for us too (didn’t hear any Brats though).

Nick Richardson on his first Husky LC

 Husky 2012 – Complete and utter disaster, driven by:

o   Had a cold a few weeks out but didn’t scale back on the intensity

o   No race plan – the plan was to race as hard as I could for as long as I could… that cam unstuck 60kms into the ride

o   I thought I could get away with no nutrition plan and race as hard as I could

o   Not racing to the conditions, was very hot last year (being in the second tranche)

o   I was completely under done on the bike I thought I could achieve more than where my fitness was at

o   Didn’t do any races in the lead up to test the fitness

Husky 2013 – The 38min PB was driven by:

o   Had a cold a few weeks out and scaled back the intensity while keeping the km’s ticking over

o   Tried and tested nutrition plan – I knew very early on in the season what I was going to use and how, and stuck to that plan

o   Racing a couple weeks out was great – I knew exactly where the fitness levels were and could adjust my race accordingly

o   Trusted the training that I had been doing – I knew I was strong on the bike but held back slightly so that I didn’t overcook and left plenty in the tank for the run

o   Didn’t get caught up in trying to race others and made a conscious effort to pull back when I wasn’t feeling well

Things to work on for the race in future – What the hell do you do when a large pack catches you and you can’t get past in fear of being busted by the course marshals? Kind of felt like I was stuck at the back of the pack waiting for it to break up so I could power on, but tossing up whether that was bit of a god send as it allowed me to sit up and relax for a bit.

Obviously, having the Ironman endurance also helped throughout the race, and finished feeling like I had a bit left in the tank.

Simon Hatlee on his experience 1st to 2nd race.

Clearly in a race, things will and do, go wrong. This applies just as much to the pro’s as it does the first time novices, however what sets them apart is their experience in dealing with apparent calamity.

For example if goggles fill up with water a pro might keep swimming and just sit on a competitors toes, an experienced age-grouper might roll onto their back, empty them and swim on, while a novice might have a panic attack.

If you lose your nutrition or bidon off the bike, just ride on and see what you can grab at the aid stations, perhaps an extra gel or two with your shoes at transition will make a wise back-up. If your bike computer malfunctions, a good competitor might break the course into 3 laps and use their watch to estimate average speed. Get done for drafting? Don’t waste time and energy arguing or staying angry, use the 5 min in the penalty box to relax, catch your breath and take on some carbs and fluids.

In 2012 Gary Maher lost his Garmin watch in the swim and then crashed hard in a pothole in the bike, but he still pulled himself together enough to finish and for his efforts in keeping cool won an STG ‘Goldie’ award at the end of season party.

Remember a Long Course race like Husky is not won in the swim or on the bike, it’s a combined effort of racing smart and pacing correctly allowing you to finish strongly on the run.

131229 Pie in the Sky
The Five Amigo’s at you know where

During exercise muscles generate 20 times more heat than at rest, greatly increasing your sweat rate. Fluid loss in excess of 4% of body weight will impair performance in endurance events. For each litre of sweat lost the heart rate increases by 8 beats per minute and cardiac output decreases by one litre. The average Ironman triathlete will typically lose around 10% of body weight in fluids by the end of their race, despite frequently rehydrating at aid stations.

At a recent STG track session we found athletes lost between 800ml and 1.6L between 7pm and 8pm, this will be even higher during the heat of the day.

Sydney Training Weather

A couple of showers predicted for Tuesday and Friday, temps in the mid to high twenties.

Sunrise: 06:25 (first light 5:58)

Sunset: 19:53 (last light 20:19)

Bondi Water Temp: 22 degrees

See you at training.

Jeff Sapier
Head Coach