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Wales Long Course Weekend (Bike) - Cycle


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Pembrokeshire, Wales
GB
AWS
Precipitation
Total Time = 7h 36m 17s
Overall Rank = 466/939
Age Group = 18-39
Age Group Rank = 205/433
Pre-race routine:

Had a late night by the time we got to the caravan after the swim. Then, we had to unload the car, and cook dinner and try and get the kids off to sleep before having to get all my gear ready for the bike ride the next morning. Restless night ensued.
Event warmup:

Got up at the crack of a sparrows fart and had a good breakfast of some of the left over pasta bolognese from the previous night, also, a bit of porridge.
Final prep on the bike before getting ready to meet up with a fellow forumite to ride the short distance over to the start at Tenby.

Got over nice and early and lined up about 150m away from the start line. Probably got there a bit too early, but that's something I can't help doing. It was ingrained in me in the Army not to be late. If I were ever late, bad, bad things happened. Usually jail.

So, myself and Hattie, a lady I've conversed with on another tri' forum, sat on our bikes for about 50 minutes in the drizzling rain waiting for the off. Hattie was down doing the bike ride, and the swim previously, in preparation for IM Wales in September. Both swim and bike courses are the same, so this event is ideal preparation.
Bike
  • 7h 36m 17s
  • 112 miles
  • 14.73 mile/hr
Comments:

The 1st part of this course is quite fast, with only a few lumps. Plan was to hold back and meter in effort for the 1st 3rd of the course.
Spent a peasant couple of hours chatting to Hattie. She would overtake me going up the hills, being only about 100 lbs wet, then I would hurtle past her on the downs. We'd then meet up on the flats again to continue our chat. All very amicable. One good thing about having her there was the consistent nagging every 30 minutes to take on food/gels. Something I struggled with last year.

This yo-yoing continued through the 1st cp at 32 miles, where we didn't bother stopping, before we came to a long downward hill at about 50 miles where I, as per usual, went on ahead before reaching the bottom of a long old drag back up another hill. That was the last I saw of Hattie. She picked up a flat on the way down the hill and had to fix a tyre.

On I went, reached cp 2 where I had a bit of a problem cocking my left over my bike because of cramp. A fellow competitor gave me a salt tablet whilst another held me up. Had a bit of a queue for the toilet before topping up my water bottle and setting off. In comparison to last years event, even though it was still quite warm (for Wales), the constant drizzle kept me cooler. Last year I was running out of water long before the cp's. This year, I had gone through 700mm of water and about 300 mm of energy drink. Last year I had serious gut issues where I couldn't hold anything down. Now, whether that was due to over-drinking, the heat or the high-5 electrolyte drink I was using last year, I have yet to find out.

After setting off at cp 2, I got about 100 m up the road before getting stung on the neck by a bee. Hurt like buggery. That'll teach me for being all smug that I didn't get any wet suit rub the day before.
The next 10-12 miles to get to the end of the 1st lap have some shortish, sharp climbs (16-20% 'ers), but I managed to spin quite comfortably up them. The final climb at Saundersfoot has a real atmosphere about it. With people on the street cheering you on. This year, the organisers had a King of the Hill type thing set up, so it was manic as you tried to power up the hills. Really fun, took my mind off the hurt. KotH 1 was 56.1s and 529 out of 939. KotH 2, with 100miles in the legs was 1:16.7 was 635 of 939.

After that it was all down hill, with a little bit of a climb back into Tenby for the end of lap 1. 4:12:47. To say I was elated would be an understatement. It was at this point last year that I missed the 5 and 1/2 hour cut off by 20 minutes. I knew I could relax and pootle on around the next 42 miles (if it weren't for those pesky hills).

I can't really remember what happened on the next lap, nothing spectacular. Hurt a little but not too much. Loved the red carpet ride down into Tenby town centre for the finish line. The support was deafening. Crossed the line, got my bling. Met up with family. Went home to get food.
What would you do differently?:

Nothing. Would be nice to get more longer rides in, with more hill training, but I realise I'm constrained by my work and study schedule.

Top 50 % in both age group and overall, so I can't grumble. Need to knock another hour off to get in the top 33%.
On the other hand, if I do this race in 2016, I will be in the Vet Cat, so would only need to knock 30 minutes to get in the top 30% :)
Post race
Warm down:

Grabbed chines, headed back to the caravan and chilled out :)

What limited your ability to perform faster:

Base fitness.
Lack of consistency in training.
Carrying a few lb on the bike that I could do with getting rid of.
Bike fit.


Profile Album


Last updated: 2014-01-06 12:00 AM
Biking
07:36:17 | 112 miles | 14.73 mile/hr
Age Group: 205/433
Overall: 466/939
Performance: Good
http://connect.garmin.com/modern/activity/544084760
Wind: Little
Course: 2300 metres/ 7552 foot of climbing. 1 x 70 mile loop. 1 x 42 mile loop.
Road: Smooth Wet Cadence: 69
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Post race
Weight change: %
Overall:
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2014-09-18 7:50 AM

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Regular
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Caerphilly, Wales, uk.
Subject: Wales Long Course Weekend (Bike)


2014-09-18 8:07 AM
in reply to: #5051541

Master
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Northern IL
Subject: RE: Wales Long Course Weekend (Bike)

Nice job man, getting it done!

2014-09-18 8:37 AM
in reply to: 0

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Master
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Englewood, Florida
Subject: RE: Wales Long Course Weekend (Bike)

Nicely done Darren, way to get through it! It looks like you're figuring a few things out on the nutrition side as wwell.



Edited by cdban66 2014-09-18 8:38 AM
2014-09-18 1:39 PM
in reply to: cdban66

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Master
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Raleigh, NC area
Subject: RE: Wales Long Course Weekend (Bike)

Nice bling!  Great effort!

2014-09-18 4:31 PM
in reply to: 0

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Pennsylvania
Subject: RE: Wales Long Course Weekend (Bike)

Love your description, "...crack of a sparrows fart..."

Heck of a strong effort on the KOtH!  It was nice to read about the commraderie and helpfulness of your fellow racers when you were cramping.  Nice race, Darren, be proud!



Edited by melbo55 2014-09-18 4:32 PM
2014-09-18 5:01 PM
in reply to: brigby1

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Rio Rancho, NM
Subject: RE: Wales Long Course Weekend (Bike)

Congrats on a great race! I always love reading your descriptions of how things go.

Great bling as well!!



2014-09-20 8:07 PM
in reply to: rrrunner

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Member
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Denver, CO
Subject: RE: Wales Long Course Weekend (Bike)

Yikes on the bee sting!!  Other than that, looks like you had a good solid ride.  Nice of the weather to be a little drizzly to keep the body temp down.  Way to go, Darren!!

2014-09-22 3:03 PM
in reply to: laffinrock

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Master
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Subject: RE: Wales Long Course Weekend (Bike)

That is certainly a wee small crack.

Sorry about the bee. Perhaps it should have waited til lap 2 so that you would find something interesting to write about it. lol   Seems you had a good weekend overall

2014-09-24 3:01 PM
in reply to: 4agoodlife

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Master
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Orlando
Subject: RE: Wales Long Course Weekend (Bike)

Sounds like you had a really good time and good results, especially for what you've been able to do training-wise.  Please finish writing the rest of your RR, so I can learn more Welsh expressions  

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