Blast From The Past: My first Half Ironman

Port Macquarie Half Ironman Race Report (October 31st, 2010) - an oldie but a goodie!

Here is an old race report I found from my very first Half Ironman. I know a few people racing in Port Macquarie this weekend and hopefully this might help them prepare for the day. Or at least have a laugh. Enjoy!

***

Never in my wildest dreams did I imagine I would ever compete in, let  alone survive, a Half Ironman when I first got into the sport of  triathlon four years ago. To me, those people were hardcore, crazy and a little bit mental. I thought it was hard enough to do short distance races. And now look at me - I have joined the ranks of freaks.

I originally got into this sport for three reasons:
1) A few of my friends had competed in the sport & I admired them so much for being fit enough to train for  three disciplines. 
2) The hot men (bare legs & calf muscles -  heaven). 
3) A new challenge. Obviously number two is what drove me  to sign up.

Last year when I was overseas, one of my best friends (and a truly admirable athlete), Chris Kells told me she wanted to do an Ironman before she turned 40. We had done a few sprint distance triathlons together & I said I would sign up for a Half IM with her and see how we felt after that. She agreed and when I came back to Australia (after being in London for a couple of summers), we signed up online & there was no turning back. By July, we had bought our bikes, a mere 3 months before the race, and the reality started settling in.

The last 7 months have involved a lot commitment, dedication, hard work, time away from family & friends and several mental breakdowns. When we originally signed up, I never knew how much of an emotional roller coaster it would be. I envisaged a typical day as training, then going to work & then training some more - my ideal life! Here I was thinking I could put my body through 2-4 hours of exercise a day, 6 days a week & still manage to live a normal life, injury-free & no worries. Boy, was I wrong. I started off on such a high & then hit the wall about half way through, with massive self doubt, wondering what the hell we had signed up for & how we were going to pull it off. Then I found out from some very positive & inspiring people at my Thursday running club (The Death Squad) that it was ok to have lows & that I wasn't alone. Chris also reminded me that I was also teaching group fitness classes, so I was putting my body under loads of stress. I guess I was just too focused on trying to be the bionic woman.

TRAINING
Chris & I were lucky enough to train together most days during the week. Dave (her husband) did the majority of his training on his own, in between hectic work commitments & a very high stress job. Chris & Dave also have three children. I can safely say, without a doubt, I would not have been able to do this without Chris & I have massive respect for people like Chris & Dave who can train by themselves for an event of this magnitude with family & work commitments.

Chris & I would do 2-3km swim sets in the pool or at Balmoral Beach. And when we couldn't train together, I would do swim squad & send her what I had done. We would go for long runs (10km-18kms) as well as hilly bike rides at West Head/Akuna Bay (30km-70kms). We were fortunate enough to attend two invaluable triathlon training camps; one in Forster which was run by TriNSW & one in Port Macquarie on the actual course with Coach Mel (who ran the tempo run session at Forster). Both of these gave us the confidence we needed to ensure we could get through the race. We learnt so much about nutrition, transitions and the most important thing for me, how to change a flat tyre. We also formed new friendships & this is another reason why I will always love competing in triathlons - the camaraderie in this sport is just amazing.

RACE WEEK
Two weeks before race day, Chris suffered a minor tear in her calf, on top of having an emergency tooth extraction. I got some awful flu-type illness after the triple triathlon that knocked me out of training for a week. And it seemed that everyone we knew who was racing that day had got some type of injury/illness as well, so we were definitely not alone. We started to get anxious but realised there wasn't anything we could've done in our last two weeks of training that was going to make or break the race.

We drove up to Port Macquarie on Friday morning which was the start of our carbo loading. Cereal, toast & an electrolyte drink for breakfast. Bread rolls with meat for lunch. Fruit/sports Bars for snacks. Pasta/rice for dinner. Lollies for dessert. It sounded great initially; until we had to actually do it. Because we weren't exercising, we felt bloated & gross. But nutritionally, it helped us SO much on the course & I wouldn't have changed a thing. Thanks for the tip, Coach Mel!

We registered on the Saturday & we were fortunate enough to have great weather. The place was buzzing with fit-looking people but there seemed to be a lot of tension; probably just nerves. I felt like I was the only person smiling & excited to do the race. I am pretty sure this had a lot to do with denial. But my goal was to have fun, finish the race and enjoy the atmosphere on the day. Tony Abbott was interviewed at race briefing, as he was also competing. So my new goal became focused on beating The Liberal Party Opposition Leader of our country - haha!

RACE DAY
4.30am wake up call. Not ideal at the best of times, and worse when there is a wedding on at the same hotel the night before, with music blaring until 11.30pm. But we arrived at the race, found our bikes, made sure everything in transition was where we wanted it to be, got numbered, put our wetsuits on & got ready to hit the 20*C water.

THE 1.9KM SWIM
It was going to be a mass start & there were 5 groups with different coloured caps, depending on your estimated finish time. We were at the back & everyone was just warming up, chatting and getting ready. I looked out to see an insane amount of people in the water & huge crowd support on the sidelines. Then all of a sudden, before any kind of warning, the horn blew - I had a quick panic & then thought, shit - I better start swimming! Later I found out I wasn't the only one!

Imagine a washing machine - 924 athletes kicking and moving between each other. Thankfully I didn't get kicked in the face & I was able to get in the drag on a few people's feet, which helped a lot. There were so many people, I couldn't see where I was supposed to go so I just followed the masses. When I was about 50 metres from the finish, I started swimming faster & when my hands hit the bottom of the ramp, I felt so relieved; one down, two to go. I ran as fast as I could out of the water. I looked up - 40 minutes. I was aiming for under 45 so I was stoked. Goggles & cap off, wetsuit  pulled down to the waist & into transition.

THE 90KM RIDE
Wetsuit off. Helmet, sunglasses, and cleats on. Energy gel in the mouth. Unracked my bike & off I went. There were loads of people in the first 30 mins on the course & it was pretty windy. Going out was great but at the turn around point, the wind was so bad, I was barely doing 19km/hr. And it got worse on the second lap. I headed up Matthew Flinders (the worst hill in the history of the world) the first time & was greeted by The Townleys (Robyn & her 3 kids live across the road from Chris & Dave). There were insane screams of 'GO BEL!' I wanted to cry with excitement every time I saw them. They were so amazing. And so were many of the others on the course. I even mastered the art of drink bottle exchanges at the aid station without falling off. Suzanne & Erin (who I met on Tri Camp) were also on course, taking pictures of me dying & encouraging me to keep going.

The last 30 kms on the bike were tough. The wind was getting worse, I felt like I was coming last 'cos there was hardly anyone around me, my legs were hurting, and I overdid it on the nutrition side of things because I started to feel bloated & ill.  I desperately needed to pee with about 15kms to go but just couldn't bring myself to do it on the bike (and not from lack of trying). I thought to myself, I will just wait til I get to transition. When I rode down the hill, I could already see people running & this made me feel like absolute crap. I was in a bad place mentally but I thought, wait a minute, I love running, its my strongest leg & I WILL be fine. I looked at my watch; 3h35. It was 5 mins slower than my plan but I didn't get a flat tyre & I wasn't dying, so it was ok. I managed to overtake the fast girl on the pink bike (which means that just because you have fancy, expensive, colour co-ordinated gear, doesn't make you a better athlete)!

I got into transition, put my runners on and fastened my lucky yellow cap to my head & off I went. Two down; one to go.

THE 21KM/HALF MARATHON RUN
The path was very narrow & by the time I started running, people  were already doing their second or third lap (you got given a yellow scrunchie to put on your wrist after the first lap, then an orange one  after the second lap). I started the first 10 mins doing sub 5min/k's. Whoops. I didn't want to blow up half way through, so I made myself slow down. I went into the run thinking I could make up for lost time on the bike but I knew straight away that I wouldn't make sub-6hrs. So instead, I made it all about the atmosphere. I really wanted to soak it all up so I started yelling out to people I knew on the course. I was encouraging people the whole time, random strangers who were walking, giving kids on the sidelines high fives;  anything to keep my mind off my own pain. I saw lots of other familiar faces (Tracy, Rhona, Gabby, Amy, Ben, Sarah & loads of others). In hindsight, I probably should've conserved my energy but I had a good time & I wouldn't have changed anything. I was doing between 5.15min-5.45min/k's, sometimes 6 min/k's when the going got tough, & my legs were on fire but I was determined not to walk or stop. And I didn't. Even on the hill. I think I smiled for the first two laps then it all went a bit pear shaped! Although when I grabbed that orange scrunchie & headed out for the final lap, I yelled 'thank the lord' to which the guy replied, 'its not the lord honey, its all you!' Love it.

The last lap was the longest 7kms of my life. I was in a world of hurt, beyond belief, but I knew I just had to dig deep because it was the home stretch. I stopped at every aid station to pour water on my face, over my head and in my mouth. I also inhaled the flat Coke they had. That was my saviour. Word of advice to all you long distance runners - flat Coke is the best energy hit you can find.

As I turned to run up to the finishing chute, I thought, ohmygod, THIS IS IT - this is THE moment I've been waiting for all year. I am going to relish in this moment & this feeling forever. I ran towards the timing mat, with the announcer calling out my name. I made a double fist pump in the air like I won the bloody race & yelled out a massive 'YEAH' as I crossed the finish line. I looked up at the official clock - 6 hours & 17 mins; a two hour half marathon off the back of a 1.9km swim & a 90km bike ride, not to mention the longest I have exercised in my whole life! I got a towel wrapped around me & walked towards the recovery tent, trying to breathe & stay upright. Then as soon as I spotted Chris, Dave & Mel, I broke down in tears. A mixture of exhaustion, relief, and excitement. The feeling was indescribable. I later found out that Chris did 5.59, Dave did 5.12 & Mel came second overall in the Teams Event that she entered with two other girls (she did the run). But special mention has to go to my Scottish friend Rhona who came first in her age group! Wow!

After a few minutes, I grabbed some water & electrolyte & lined up for a massage. I started feeling nauseus & dizzy & Mel took me over to the grass to lie down. After a few mins I started to get really cold so she went to grab my clothes from the baggage area. My body went into shutdown mode & I had no idea what was going on. Mel said it had happened to her before, so she knew what to do. What a lifesaver! They put me in a wheelchair & took me to the medical tent. When they asked my name, I started slurring. I had pins & needles running down my right arm & my first thought was 'holy crap, am I having a stroke?!' So I started bawling my eyes out! Paranoid much? Thank god Chris & Mel were there to help me. I was a mess!

My blood pressure was down to 90. I was severely dehydrated but not the worst person in the medical tent. A guy beside me had foil over his body & another girl was on a drip! Once I got the all clear, it was back to the hotel for a shower & a lie down. I couldn't move off the bed for half an hour. I just lay there in my towel, unable to move & trying to comprehend the last six or so hours. I'd never felt that much exhaustion in my whole life. It was very surreal.

We drove to Flynn's Beach Surf Club for post race drinks but I was so tired, I could only manage one vodka cruiser. So much for getting on the piss! I hadn't eaten since the end of the race so I grabbed one sausage sandwich after another. It seemed to do the trick after four, by which stage I needed to sit down. We left around 7pm with a compulsory McDonald's stop where I continued my eating binge - this time, a McChicken with chips & an Oreo McFlurry. It was so bad it was good. And I figured I was deserving of it. A salad was just not going to cut the mustard.

After a few texts and phone calls, we called it a day & I went to bed with a big fat smile on my face - as I closed my eyes, I thought, wow, I can't believe I just completed a Half Ironman. And I made it to the medical tent which officially makes me hardcore!

I want to say a massive thankyou to everyone that has supported this whole journey. For a lot of people, I am sure this seems like another one of those crazy fitness things that I can add to my list. But it really was a major milestone in my life that I never thought I would achieve. And I couldn't have done it without the help of some pretty amazing friends.

Chris & Dave have been the best training partners & friends anyone could ask for & they deserve a medal for putting up with me for the last 7 months. My virtual Tri Coach, Mel who offered so much guidance & support before, during and after the race. My running coach, Steve & all the guys/girls in Death Squad who kept saying how crazy I was for doing this but having faith in me to get to the end. They helped me get through A LOT of the mental stuff. All the girls I met on Tri Camp (the pro's & my new triathlete friends) who offered so much encouragement in the last few months. My fellow competitors - Tracy, Amy & Gabby who all competed in their First Half Ironman! And to anyone that has sent a card, a message or made a phone call - it truly meant a lot to me that people took even the slightest interest in this crazy adventure.

Whilst I can't say I have any desire to do another one yet, let alone have my sights on a full Ironman anytime in the near future, everyone who knows me knows that I like a challenge, so never say never. Definitely not in the 6 month plan but putting it in the 5 year plan. Maybe.

FIVE THINGS I TOOK AWAY FROM THIS EXPERIENCE:
1) Learning to accept that doing a Half Ironman is actually a big deal.
2) Anyone can do this sport. You just have to commit to the cause, whatever the distance may be.
3) I wasn't the best athlete. I wasn't the worst. But I finished & gave everything I had. And I am really proud of that.
4) Do your own race by concentrating on one leg at a time, enjoying the atmosphere and most of all, you have to SMILE.
5) The feeling of crossing that finish line is everything you dream of...and more.

Oh, and yes, I did in fact beat Tony Abbott :)

Hawaii Ironman World Championships 2013

Every October, the world’s best triathletes line up in Hawaii to compete in the crown jewel of triathlon: the IRONMAN World Championships in Kona.

For the non-triathletes, this Iron-distance event consists of a 3.8km swim, 180km bike ride through lava fields and cross-winds and a 42km run in 30*C heat with about 80% humidity. This race brings together the best in the world; top professionals and age groupers alike. In order to compete in this event, you must qualify at an Ironman branded race (in most cases, you need to finish at the top end of your age group) or via the lottery system. This year alone, there were just over 2000 competitors.

I have been wanting to go to Kona for quite a few years now, having watched it online on numerous occasions. It has always been on my bucket list and this year, I was fortunate enough to have a few close friends who had qualified for the event, which gave me an excuse to save up some money and put my cheer squad duties to good use. 

The race and the days leading up to it was everything I had ever dreamt about; and more. Literally thousands of people had flown in from all over the world to be a part of this iconic event. The atmosphere on race day was absolutely electrifying and I was very fortunate to have captured some of the footage on my Go Pro. Highlights included the Underpants Run, swimming to the Coffees of Hawaii boat, meeting Chrissie Wellington and Hillary Biscay and of course, watching my friends running down the finishing chute at a World Championship event, lined with thousands of people. Still gives me goosebumps just thinking about it.

For anyone that has ever wanted to go to Kona - stop thinking about it, and do it. I promise you will love it. Whilst I am far from being good enough to qualify for an event like this (about 3 hours too slow), I have been so inspired by these amazing athletes. The sheer determination and courage that every competitor showed was simply inspiring. I can't say I will be doing another Ironman anytime soon but maybe I could be persuaded to enter the lottery. You never know, right?

You can view the video here.

Thanks for watching!

Bel

Follow me on Twitter/Instagram: the_fonginator

Fonginator's Hour of Power - Welcome to the Pain Train

I am very excited to announce that I will be joining the Her Coach-His Coach team and running a Google Hangout wind trainer set, every Thursday at 6:00am (starting this Thursday 3rd October). If you hate doing wind trainer sets on your own, then this session is for you!

So what is Google Hangouts? I liken it to a Skype session with friends, but on a bike! I can fit up to 9 people per session. Bookings are essential and spots are limited. I run the class and tell you what to do; all you need to do is pedal.

What do you need?
-Bike
-Wind trainer
-Internet
- Laptop/Computer/iPad/or iPhone
- A Gmail, Yahoo or Hotmail account

[Note: There won't be a session on Thursday 10th October as I will be on cheer squad duties in Kona for the Hawaii Ironman].

Cost?
$80 for a pack of 10 sessions. Cheap as chips!

For more information, email mel@wahoofitness.com (Attention: Mel Cockshutt, head honcho of Her Coach-His Coach).

Hope to see your face for a session soon!

Check out this testimonial from Lisa Jordan, Her Coach-His Coach athlete:

"That was really fun. But at the time, it was about as enjoyable as food poisoning."

Welcome to the Pain Train!

Coach Fonginator

Can Too - North Pod training session

Today I decided to take the Go Pro out for a long run with my Can Too'ers, who are training for the Blackmore's Sydney Running Festival (BSRF). Every week, I am blown away by the courage and effort they bring to every session. It is incredibly inspiring and I hope that this video shows you just how much I love my North Pod group!

On a stunning winter's day in Sydney, why would you want to be doing anything else?!

Check out the video here

2013 London Age Group World Triathlon Championships

A friend of mine, Dr Michelle Chen recently qualified to represent Australia at the 2013 Age Group World Championships in London this September. When she found out I was going to London for a holiday, she asked me if I could film the bike course for the sprint distance race. Using my Go Pro, and the help of good mate and awesome tour guide, Charlotte (www.lungesandlycra.co.uk), we cycled the course on Boris bikes and I put together this video so that anyone who was racing could see the route.

Please feel free to share this video with anyone you know who is racing the Sprint Distance course. For the most part, I believe its accurate.

Check it out here - https://vimeo.com/72004943

Enjoy!

-Bel

Welcome to the Orange Army

It's Week 1 of the Can Too Blackmore's Sydney Running Festival program (BSRF) and I have been fortunate enough to join the Can Too family as one of the coaches for the 9km Bridge Run. Having had a lot of friends participate in Can Too programs in the past, and hearing so many positive things about their experiences with Can Too, I was excited to see what this Orange Army was all about!

If you haven't already heard of Can Too, pick up the rock you have been sleeping under and take a look around. You have no doubt seen a sea of bright orange shirts in every running event you've participated in. Since its inception in 2005, runners, swimmers and now triathletes have helped raise over $11 million dollars for Cure Cancer Australia. The company itself has helped over 8000 people achieve their running, swimming and triathlon goals.

As a trainer and instructor, I have always loved seeing people achieve things they never thought possible. Whether it was someone who just wanted to finish a Body Attack class without feeling like puking, or watching someone go from couch potato to running 5km; the human spirit is an amazing thing. When someone has the courage to step out of their comfort zone and do something they wouldn't normally think of doing on their own, it is truly unique and very special.

When I turned up to the first track session on Wednesday night at Chatswood Oval, I found the other coach who I was going to be working with - the lovely Simone Clucas, who I had actually met a couple of years ago whilst working at lululemon in Mosman. After a talk with the Team Captain, I realised that half of my group hadn't run in a very long time. When I say a long time, I mean since high school. But what they lacked in experience, they made up for in enthusiasm. I have never seen a more nervous yet excited bunch of men and women, ready to embrace the whole training experience. Can Too really is like being part of a family. The coaches, team captains and mentors encourage everyone to get to know each other and create such welcoming atmosphere. Within minutes, the nerves were gone, I couldn't feel any tension or anxiety in the air from any of my participants and everyone had a smile on their face. It was amazing!

Today was our first road run. An opportunity for the group to learn about pacing and knowing what it's like to run 3km. Now to someone who is a runner, 3km might not seem very long but for someone who has never run before, it's like a marathon. I will never forget my first ever running experience. I lasted all of 6 minutes before turning around to go home, coming to the conclusion that running was just too hard. If only I had known about Can Too back then!

Everyone has a story; a reason behind why they train with Can Too. For some, it's to improve their fitness. For others, it's for the support network and to give themselves a challenge. But for one person in particular, its a very emotional journey. Not long ago, one of the girls in my group's three year old daughter was diagnosed with cancer. Thankfully, they caught it early and she is now cancer-free, however she currently goes for check-ups every three months, just to make sure everything is ok. As you can imagine, this was a very traumatic and stressful experience, and still is to this day, but instead of taking medication for her anxiety (as prescribed by her GP), she decided to sign up for Can Too. She chose exercise over drugs. HOW AMAZING IS THAT?! So not only is she fighting her own personal battle, she is now taking on the challenge of running her first 9km race AND raising money to help find a cure for cancer.

The reason I am writing this post is perhaps you know someone who has never run before but wants to give it a go. The support network that Can Too offers is nothing like I have ever seen before. I honestly wish I had known about Can Too when I first started running. I've only coached two sessions and I am absolutely hooked. The people are amazing, the training is always fun and as excited as I am about going overseas next week, I am really going to miss seeing their faces while I am on holidays. At least it will give me extra motivation to run while I am over there!

You can read more about the amazing work that Annie and her team do at www.cantoo.org.au.

Happy training!

The Fonginator

 

Wistup Scholarship Ambassador Application

Last week, I submitted an application to become the next Witsup Scholarship Ambassador. You can read more about it here - http://www.witsup.com/competitions/witsup-scholarship-ambassador-competition-201314/.

The first time I saw this, I knew I wanted to be a part of it. But I didn't know how to put a video together and I'm nowhere near being a top age-group athlete worthy of a sponsorship package. However, after watching the first webisode of Witsup TV (http://www.witsup.com/witsup-tv-ep1/) and finding out what they were looking for, I taught myself how to use iMovie and decided to apply. Why not, right? Nothing to lose and everything to gain. 

I really, truly, genuinely love triathlon. I don't just mean love like a new bike or a house or a puppy. I'm talking something I love so much and feel so strongly about that I think I have recruited almost all of my friends to try it.  I don't think I have ever been more passionate about anything before (except for maybe Channing Tatum, but that's a whole different blog post). Most of all, I love supporting people at races equally as much as I love competing and I hope that over the next few years, I can continue to recruit even more people to love it as much as I do.

Over the last five or so years, I have met a lot of people through triathlon; from race commentators, to pro athletes, to people in triathlon media, to people from other clubs. I just love everything that this sport represents - challenge, fun and incredible people. And I couldn't imagine doing anything else.

Whilst I am not a "top age-grouper" just yet, I train hard and I'm more enthusiastic about triathlon than anyone I know. I've heard so many people say that they are "passionate about the sport" but I have never actually seen these people get involved in much more than competing in a race. Competing might be love, but helping other people is true passion.

I've been in the marketing campaign for Triathlon Pink, I'm a huge advocate for the Women's Triathlon Festival in Sydney, I organise a girls group ride for my tri club every week and I've just started coaching some girls to compete in their first big race. I honestly think I would make a meaningful contribution to the sport if I was given this opportunity and I hope that by putting this out there, it will remind more people that middle-of-the-packers love triathlon just as much as the podium finishers, and it's possible that enthusiasm and energy may be just as important as winning.

The video can be found here - http://vimeo.com/68473182

Thanks for reading. 

#witsup #fonginatorFTW 

The Her Coach-His Coach Triathlon Training Camp (Sydney) Wrap-Up

It was the June Long Weekend, and all through the house,
There were wind trainers, bike shoes and a grease covered blouse.

The bikes were all packed, but what have we missed?
Swimmers and run gear, what kind of holiday is this?

The first session up, was transitions then running,
Pushing bikes by the seat, I could see them all gunning.

PB's were set, helmets clicked in with ease,
Run style they learnt, they made it look like a breeze.

They jumped on their bikes, they scooted, they smiled,
Inappropriate talk, this group sure was wild!

Next was a pool swim, Mac Uni was the venue,
Drills and balance, were the mains course on the menu.

Too many straight arms, "Pull to the fanny," I said,
Poor Iain, token bloke, secretly wishing he was dead.

Next up was cycling, The National Park in Lane Cove,
Time to float up the hills, and head first they all drove.

Changing a flat tyre, well that was a treat,
There was grease all over, our hands and our cleats.

Day 2 was a brick session, we set up the wind trainers,
With the best view in Sydney, there were definitely no complainers.

They were pedalling so hard, but they needed motivation,
Coach Bel and her dancing, needs no explanation.


The Health Whisperer arrived, for a sports nutrition chat,

Then a mind-talk with Tracy, to squash those inner demons flat.


Open water swim, we headed to Balmoral Beach,

"Don't worry, there's no sharks," said the coaches in their speech.


The best moment of the day, was Susanna of course,

Putting the wetsuit on inside out, what an attractive force!


They practiced their buoy turns, rotation in the waves,

Sighting was an issue, but they were all very brave.


Time for some strength work, followed by a nice stretch,

Another day gone, another night to rest.

The final day was near, time to put it altogether,

A swim, bike and run, we were so lucky with the weather.

We gave out awards, some laughed, some squealed,
"Remember on the first day, Cristie forgot her front wheel?"


We managed 28 people, so eager to learn,

With enthusiasm and love, many calories were burned.


Its people like this group, who make me love this sport,

To see so many smiles, from everything we had taught.

On behalf of Coach Mel, we want to just say,
To the athletes who came, from near and far away.

Thank you for coming, for the laughs and the cheer,
Hope to see you at the next race, you are all athletes now, you hear!

[Photos courtesy of Teresa Boyce aka The Health Whisperer & Elise Garner from Le Coco Portraits]

Husky Long Course 2013

The Elite Energy Huskisson Triathlon Festival has become one of Australia's most loved and iconic races on the triathlon calendar. Set amongst the shores of Jervis Bay on the south coast of NSW (about 3 hours south of Sydney), I was excited to make my debut in the Long Course event which consisted of a 2km swim, 83km ride and 20km run (just shy of a Half Ironman). I hadn't competed in a long course race since Ironman (May, 2012) but having competed in the sprint distance event at Husky for the last two years, I decided it was time to take the plunge. After all, everyone who I spoke to said they loved the course and I knew a lot of people were going to be training for it, so I signed up. I'm such a sucker for giving in to peer pressure!

Approximately 100 people from Balmoral Triathlon Club (BTC) descended on Husky for a weekend of racing, along with about 1300 other athletes from various clubs around the state.. There was a 1km ocean swim on the Friday, the men's and women's sprint race on the Saturday morning, a fun run on the Saturday afternoon and the Long Course race on Sunday. If you weren't racing, you could relax on the beach or have a few drinks at the famous Husky Pub. I always love Husky weekend because there really is something for everyone.

I went into the race feeling very relaxed about the whole thing which worked for me in some ways, but unfortunately not in others. For most of you that know me, I don't take myself too seriously. I don't stress too much about hitting times and I feel like I have done that many races that I don't even get nervous anymore. I think this has a lot to do with expectations. Don't get me wrong, I like pushing myself as hard as I can, to see what my body is capable of, but I am not motivated by pressure to perform. At the end of the day it's just a race and I do this sport for fun. Anything else is just a bonus. 

The reality of the distance didn't really hit me until a few days before. I couldn't find anyone to cover my group fitness classes that week so I went into the weekend with some pretty tired legs. For those of you that attend Les Mills classes on a regular basis, you will know that an instructor cannot just stand there and tell people what to do. They are physically involved in the class from start to finish. In hindsight, I should have been a little more organised but there was nothing I could do about it now, except have a massage and stretch. I'm not making excuses by any means, as this was purely my fault. Unfortunately, working is also a priority for most of us, because we all know triathlon is not the cheapest sport in the world!

Our group stayed in a beautiful house located about 5kms out of town in Hyams Beach; home to the whitest sand in the world. I don't think I have ever been to a more beautiful beach. The water was clear as crystal. We spent the day checking out all the action in town and after racking our bikes, we got back to the house and enjoyed a lovely carbo dinner with the team, including Reidy, Bacon and Quinn (the Bondi Rescue boys) who are currently training for their first Ironman. Top blokes.

We were lucky enough to watch our friends do the Sprint Distance race on Saturday morning which was massive for the motivation levels. I was fired up and ready to go! But not before the first drama of the day; my gear shifter on the bike stopped working. I had gone for a spin and there was no resistance to put it into the big chain ring. At first, I was stressing out big time. Thoughts going through my mind already about what I was going to do if I couldn't get it fixed; would I pull out of the race? The Shimano mechanics worked their magic on Argy Bargy and were able to fix it within minutes. Problem #1 – solved! 

I was in the second wave which was 2 hours after the first wave had started, to help prevent congestion out on the course. On the plus side, that meant a sleep-in but on the downside, it also meant running during the hottest part of the day. I arrived in transition and realised not only did I forget to pack a transition towel (had to use a plastic bag which was later removed) but the velcro strap I borrowed to hold my aero bottle in was too small. Crap! Thankfully Coach Mel's bike was directly opposite mine and she came to the rescue with strapping tape, which ended up working a treat. Phew. Problem #2 – solved! One day, I will take this racing business a bit more seriously. I'm usually not this disorganised (I even packed my race gear the night before).

THE SWIM - 2KM

The water was beautiful; about 21 degrees so wetsuits were optional. Coach Mel was there to tell me where to go – it was a triangular loop that was marked out with 3 large orange buoys and you had to do the loop twice. There was a green buoy at the start/finish which I thought you had to swim back to before doing the second lap. Luckily Mel was there to tell me I only had to go to the green buoy to finish. I really need to listen at race briefing a little more!

I managed to get to the front of my age group at the swim start so I could get away from the washing machine in the first 200m. I'm not the fastest swimmer by any means, but I just hate starting with people in front of me because I don't want to get kicked in the face as soon as the gun goes off. My plan was, and always is, to just get through the swim; it is probably my weakest and least favourite leg and I am always so relieved when it's over. The 40-44 women were 10 mins behind us and the 30-34 men 10 mins after that so I knew the top age groupers would be overtaking me by the second lap. I got slammed a few times but tried to not let it bother me too much and just kept swimming.

SWIM TIME – 37m 28s (5^th fastest transition time in T1 – ha!)

THE BIKE - 83KM

I got out of the water and ran past a few people into transition. I had a successful mount, didn't crash into anyone or any witches hats and I was on my way. The bike course was 3 laps. I was told it was undulating. I would describe it in two words – false flats. I'd be riding along, thinking I was on flat road, wondering why I was going so slow, without realising that most of the course was really just steady inclines. How rude! It was a beautifully scenic course but I was in too much pain to enjoy it. My legs decided they didn't want to work very well so each lap was just about getting through it without killing my legs for the run. The wind started to pick up in the last lap and I later found out that everyone else was feeling the same as I was. That made me feel a lot better because when you're out there on your own, it's so easy to give up and stop pushing. Triathletes really are tough as nails! On lap #2, my chain dropped so I had to get off to fix it. Once I hopped back on, I was on a mission to get the bike leg over and done with before I could utter any more f-words. I was frustrated, tired and just wanted to get off and run.

To take my mind off the pain, I was thoroughly entertained by the wonderful Dee Bradbury from Bondi Fit. We were probably the only ones enjoying ourselves on the first lap (all while maintaining the 12m distance of course) and even had a few people giggle at us as they passed us. Why? We were taking it in turns singing lines from various cheesy songs from the 90's ('Baby Got Back' was the favourite). It was brilliant...until she overtook me - ha! I must admit, singing by yourself isn't nearly as fun!

When I finally got into transition, I dismounted and started running but my legs almost fell out under me. I had almost forgotten about that jelly leg feeling, which I don't usually get in the short distance races. Once I started moving it was ok, but the initial shock of getting off the bike and running wasn't like anything I have felt in a long time. 

Bike time – 2h 55m (again, 5^th fastest transition time in T2)! Happy to go under 3 hours in those conditions.

THE RUN – 20KM

I felt like I had a really slow swim and bike, so it was time to make up some time on the run. It was hard to hold back because I am so used to sprinting for 5 or 10kms in the shorter races. I wanted to be solid but conservative for the first lap of the two-lap course. I always go out too hard and pay for it in the second half, and I've been trying to focus a lot on my pacing in the last few months. Well, it worked a treat. My legs felt great for most of the race. I couldn't believe it. I started overtaking people who had pipped me on the bike leg and I finally felt like I had somewhat redeemed myself. I stopped at every aid station to pour water on my head (it was up to around 26*C-28*C by then) but didn't stop during the run leg once. No walking. All running. Stoked.

I got to the 18km mark and thought it was time to pick up the pace for the last few kilometres. Then BOOM, massive stitch on my left side that was so debilitating that I had to run with my left hand in the air and my right hand pushing into my rib cage. I looked like I was trying to wave to someone and was getting a lot of weird looks! It lasted for about 1km then started to settle a little and I was able to finish strong. Thankfully, my friend Lyndell from NSTC was there. We took turns overtaking each other and each time, the person in front would always say something encouraging to keep the other person going. I don't think I could've kept up that pace without her. Its people like Lyndell that make me love racing so much. You really do meet some great people and its nice to know that other people are looking out for you too.

Final run time – 1h 38m

Overall race time: 5h 15m

At the end of the race, I initially felt disappointed with my swim and bike times. I don't mean to sound ungrateful because there's so many things in the race you can't control. Thankfully, Coach Mel talked some sense into me and I realised I didn't do as bad as I thought (geez, triathletes, high achievers much)? I ended up finishing in the middle of my age group overall and placed 13^th on the run. Not a bad day at the office. However, I am still not convinced that long course is suited to me. It was great to spend the weekend with my BTC friends but I think I will be doing the sprint race next year.

Next up is Wollongong Olympic Distance on 10^th March and Club Champs in Forster on 6^th April. I'm very much looking forward to these races and then finishing the season off by supporting my friends who are racing Ironman Australia in Port Macquarie in May. It will be a nice change to be on the other side this time!

A huge thank you to the Her Coach crew for all of your encouragement and support (especially Coach Mel and Mia who were instrumental in keeping me on track mentally for the race). And most importantly to the BTC members who raced with me and those who spent the whole day cheering for us on the sidelines. I felt like a rock star at my own concert every time I ran past the club tent! I don't think people realise how much of a difference cheering makes to your race, especially when you are in the hurt locker, riding the pain train. Oh and thanks to all the random people who yelled out “Go Fonginator,” even though I didn't know who you were or how you knew me. God I love this sport!

FIVE LESSONS I LEARNT AT HUSKY:

1. Write a checklist of everything you need for race day.

2. Don't be so hard on yourself if you don't have the perfect day. Its just a race and let's be honest, you're doing a whole lot better than everyone sitting on the couch. 

3. Listen carefully during race briefing. Really listen, especially if you have never done the race before.

4. Don't stress out if something happens or doesn't go according to plan. It doesn't have to mean the end of your day.

5. Sometimes you perform better if you take the time to enjoy the atmosphere, appreciate the volunteers, high five a few people and just have a good time. I know we are out there racing in a competition but I think its important to take the time to acknowledge people on the course too and not be so serious all the time. I always make a point of asking someone if they are ok if I see them walking. Or I will at least wave/smile to my friends on the course if I don't have the energy to talk. Who knows, there might be a time when you are really struggling and need some words of encouragement or help along the way. Karma is a marvellous thing. After all, if you're not having fun, you're not doing it right.

That's it from me. Thanks for taking the time to read my race report. Here are some photos I took from the weekend. Hopefully you are still awake to enjoy them and haven't fallen asleep from boredeom. 

Bring on Husky 2014!

 

   

Her Coach Training Camp - Port Macquarie

Triathlon - 25% physical, 75% mental

Last weekend, I drove up to Port Macquarie for a 3 day triathlon training camp with my coach, Melinda Cockshutt, the inspiring woman behind Her Coach – a Facebook group that provides a forum for people to ask questions about training, racing and a means of support for one another to achieve goals.

As most of you know, I met Mel at a TriNSW Camp a few years ago and I was instantly drawn to her genuine enthusiasm for the sport and complete humbleness in her achievements. She, along with Energylink Coach Christina Thomas were instrumental in improving my running technique.

Mel started participating in triathlons in her late 20s (after the birth of her first son) as a way to 'lose weight post baby'. She has three children now and has participated in six Ironman triathlons (including 2 Hawaii World Championships). She recently won her Age Group at the World Championships in Auckland in both the Olympic Distance Triathlon (1.5km Swim, 40km cycle and 10km run) and Aquathlon (Swim/Run).To add further insult, she also competes in Surf Ironman races like the Coolongatta Gold. Yep, she is a machine and spending time with her always reminds me why I love this sport so much.

Coach Mel on her way to winning her Age Group at the World Championships in Auckland, NZ

I managed to convince 5 of my friends to come to the camp with me for 3 days of swimming, biking and running. Each session involved invaluable technique drills. We also had nutrition talks and at every training session, Mel was there to provide feedback to us individually, including video footage. This was a great chance for each of us to have a look at where we could improve in each leg.

Part of the reason for attending this camp was to help give me some motivation and a bit of confidence for the race I had signed up for; Husky Long Course. This iconic festival is always a great weekend. I've done the sprint race two years in a row and it was time to step up. A lot of my friends from BTC had entered so I thought it would be a great opportunity to have people to train with. It had been on my bucket list for a while and I felt ready to tackle the 2km swim, 83km ride and a 20km run when I initially signed up.

But the last few weeks, I felt grossly underprepared for a number of reasons; niggles that I was conscious of not making worse and generally feeling like I hadn't done enough training. A few weeks leading into the camp, I started having doubts about my ability to complete the race as best as I could. The weird thing was that I didn't have a time goal in mind, or a goal of where I wanted to finish in my age group. I just wanted to do it well and push my body as far I could. But for some reason, this cloud of doubt appeared above my head and I couldn't seem to get rid of it. I knew deep down it was probably all in my head but I needed something to help snap me out of it. Having not had a great race in Nowra a few weeks before, then making the podium for the first time at the BTC race, I went into the weekend with mixed emotions, but an open mind, ready to be inspired and learn as much as I could.

My first ever BTC podium finish (3rd place female)

As most of you were aware, we had horrendous weather conditions over Australia Day weekend; gale forced winds, torrential rain, sideways rain and generally the kind of weather that most people wouldn't dare to go outside in. People driving past us in cars looked at us like we were mental. But we still trained through it and if it wasn't for the camp, I probably would have wussed out and stayed in bed all weekend. It was very character building and I must say, I felt so hardcore for toughing it out.

Flynn's Beach - before and after!

On Saturday we did an 88km ride in what felt like spring, summer, autumn and winter all rolled into one. This included riding up Matthew Flinders Drive (which I voluntarily did twice – never thought I would do that again after Ironman). We did a short run off the bike which was ended quickly by the first downpour of rain and went inside to dry off before the next session; a nutrition talk followed by an open water swim in the Hastings River. Sunday consisted of a morning tempo run, a pool session with technique and drills in the outdoor pool and a brick session on the wind trainer (practicing fast transitions). The day ended with a great stretch at Her Coach HQ (aka Mel's house) to a Yoga for Triathletes DVD.

L to R - Amy, Me, Penny, Mel L, Mia, Libby Julie (back row); 

Chris, Coach Mel and Katrinka (front row)

On Monday, we all had to do a long run. It was so wet that all kids had their boogie boards out and were sliding down the grass hills through the water and mud! I was told to do a 1.5 hour run at 5 min k's, aerobic pace (for the non-runners, that's 50 mins for a 10km or 1h40m for a 20km). I've never been great at pacing; I always go out too fast and end up dying in the ass. One of the girls on the camp, Mia who qualified for Hawaii in her first Ironman was to be my pace runner. I was shitting myself. This woman is the epitomy of machine. Aside from Mel, she is probably the most mentally strong age group athlete I know (the other day, she had to do 14 x 1km efforts)! She was doing 4:45 min k's so I just had to keep her in my sights. Thankfully she had already run 10km before meeting me so I thought I could at least try and keep up with her! Turns out we had a stellar run together. The best run I've had in ages. It was pouring with rain but the weird thing was, I wasn't even thinking about how wet my clothes and feet were. To be honest, I was just trying to keep up with her. My legs felt so good the whole time (a feeling I have never had before). I wasn't out of breath and Mia and I just paced off each other. After about an 1 hour, I took a caffeine gel (tried a new one from SiS – it was brilliant) and somehow found my second wind. Before I knew it, I was at the end of my 1.5 hours and I had run a 15 min PB; covering 18km. I couldn't actually believe it. And the best thing was, I felt confident about racing Husky. Having the other girls out there running on the course kept me focused and although I was looking like a drowned rat, I was on a high for the rest of the day. All the negative thoughts I previously had about my training were shoved to the side and I realised it really was just in my head; I was ready to do this. 

Drowned rat self portrait!

I want to say a huge thank you to all of the girls who attended the camp, especially my BTC girls who pushed limits they never  thought possible, got out of their comfort zones with so much enthusiasm and trained so hard. They made me laugh the whole weekend and gave me the push I needed. To Mel L, Tracey Rhona, Staff and Mia for the company, to Todd for lending us his wife for the weekend and lastt, but certainly not least, to Coach Mel for always having faith in me. It makes a massive difference when someone you admire and respect so much believes in you - has honest and genuine faith in your ability - especially during your sad moments in training. The funniest thing was that when I did my first camp with Mel in Port, I was so slow, I got dropped by everyone and I had the biggest sookie-la-la. I was a snail. The comparison between my fitness level now to back then is massive, and I finally feel like the consistency and experience is paying off. What a lightbulb moment.

Five key lessons I learnt:

1. Train with people – it helps motivate you, keeps you accountable to turn up to training sessions and makes it more enjoyable
2. Learn to train on your own too – this doesn't have to be all the time but at the end of the day, you are going to be out there on your own come race day. Perhaps even imagine you have someone chasing you or you are chasing someone down.
3. Get your technique sorted – we go through weeks and weeks just swimming, biking, running and just going through the motions. Tweaking one or two things can make a massive difference, especially when it comes to swimming.
4. Learn to run by feel – I never thought I could motivate myself to run without a Garmin but when my strap broke, I started running by “feel” which I never though I could do. This has made a massive difference in my speed and now I never run in a race with a watch. You get too caught up in trying to get a certain time. I find I run faster when I am not aways looking at a watch.
5. It's all in your head – you can find 100 excuses not to train, to blame other issues for being slow and put yourself down. Having negative thoughts is normal sometimes but at the end of the day, it really is all in your head. Nobody else believes these thoughts but you. Take time to look back on what you have done and appreciate that you are doing better than you think.

I can't wait to finally finish off my Level 1 Triathlon Coaching course to get certified and start helping other people achieve their goals, just like Mel has done for me.

Two weeks to go until Husky Long Course. Hope to see you there. I am absolutely pumped!