A First Time for Everything:

The last month has certainly been an exciting and exhausting period filled with spectacular highs and painful lows. My last race for this year was Ironman Western Australia which came just 4 weeks after the ITU Long course world championships. Following the long course race I had a period of 2 weeks where training was minimal. I had intended to have an easy week and then get back into the swing of things for IM WA but the race left me incapacitated for longer than I would have liked. My enforced layoff left me with 1 week to both build my training and throw in some hard work before a week of tapering. Needless to say I had doubts as to whether I should toe the start line for my first Ironman. A week before the race I finally decided I would head over if only to test my ability to back up from a big race. I figure that if I ever have a crack at the professional life, having the ability to back up race after race will make or break you. As if to confirm this line of thought I ended up travelling to Busselton with the enigmatic professional triathlete Petr Vabrousek from the Czech Republic. A professional since the 80’s he switched to long course 13 years ago and has racked up an unbelievable 126 Ironman finishes with no injuries. In the end I simply couldn’t pass up the opportunity to hear the most famous catch phrase in triathlon. Whilst the race was not all I had hoped for at least I can say I am an Ironman!

Figure : About time, I can finally re-open my right eye!

I hit T2 feeling pretty positive and flew out onto the run course. I had decided that I would pace the run evenly rather than my normal plan of starting hard and hanging on. I spent much of the bike leg looking forward to the first half of the marathon as it would surely be a walk in the park at a paced effort. After spending the first 4km trying to slow myself down I finally hit my target pace and proceeded to hold that... for all of 2km. Each km split was a few seconds slower than the last but that’s okay, it’s still pretty close right? Unfortunately it was the start of a slippery slope and before you knew it you were 20 and then 30 seconds slower than your original pace. I went through halfway 2-3 minutes slower than planned and was still not too worried but the trend continued and before I knew it I had been reduced to a glorified shuffle. Those last two laps were the longest of my running career but I kept looking forward to breaking the 30km mark (the furthest I had previously run). I have a friend back home who told me at the 30k mark to think of him smile and enjoy the rest of it. That smile lasted all of instant, as soon as I hit the 30k mark the cramps and spasms took hold. I was quietly confident that my special needs bag just 2km up the road would have the cure so I soldiered on.

Figure : Modelling the naked look on Forest Beach road

Now here is where I’d like to dispel a sporting myth. Apparently gherkin juice has a mystery substance in its make up that cures cramps and related issues all but instantly. This is not a crazy hunch of mine, its supported by various bits and pieces of anecdotal evidence easily found on the all knowing Google. With this in mind I grabbed my bottle of gherkin juice (not literally juice squeezed from a gherkin but the strange watery substance that preserves them in the jar) and started sipping. The overwhelmingly tangy and basically foul taste of warm gherkin juice is a hard one to swallow but it was all for the greater good. Shockingly the cramps continued so I went all in downing a half bottle of the stuff with my body protesting the whole time. Needless to say I was left feeling like I had just thrown up a spicy curry. Whilst there is “evidence” out there of gherkin juices all conquering power, I rate its effectiveness below that of yelling “BOO” to cure a bout of hiccups. 

I finished up the run (which I did actually run) managing the bouts of cramps and unsettling spasms by taking one step after the other. I was passed for 3rd in my age group by Amos Gollach in the final kilometres. This suddenly makes you regret every toilet stop and extra moment spent chilling out in transition. Watching someone blow by me at 5 minute kilometre pace was something that, as a former runner, I hang my head in shame... but the Ironman marathon just ain’t a cross country race. Within the 18-24 category the day belonged to Nick Baldwin from Seychelles who won in 9:10 and local triathlete Andy Tyack who was second after putting together an awesome overall race and a great Ironman debut. It was great spending time with both these guys. In the end, I held onto 4th with a 9:41:59 time.

Figure 3: After managing a tedious internal dialog for 9:41.59 I was an Ironman

When I look back at my year there seems like there has been a first time for everything, so I figured I’d pop in an abridged list of those to finish this off and then I’ll be back to blog in the new year.

First time... Competing in a triathlon, buying a time trial bike, riding interstate, wearing Speedos in public, finding sponsorship (A shout out to SIS who have provided me with racing fuel and gear), donning the green and gold, competing overseas, doing an Ironman and of course, first time drinking gherkin juice.  

I feel as though instead of my standard happy training sign off a different phrase is needed for the Christmas period. So enjoy the festivities have a happy new year and don’t forget to rest hard.  

-Ryan

Experiencing life in Las Vegas seems far more like a bucket list item than a necessity involved in preparation for a triathlon world championship. Whilst spending longer than a few days in Vegas really didn’t appeal to me I have always been fascinated by what type of community exists around the world famous Strip. I was pleasantly surprised to find it was incredible normal one. In fact the most abnormal thing about the community was their overwhelmingly generosity and willingness to help. In saying this I should make the distinction between life in Henderson (where I stayed) as opposed to on Las Vegas Blvd. I located myself near Henderson Multigenerational Centre which is a fabulously diverse facility and host to T2 and the finish line. Conveniently I found myself walking distance from many dining options and Aspen Creek Cycles which is undoubtedly the best bike shop in Nevada. The guys there gave great advice but they also gave the shop a chilled out atmosphere which made it a perfect place to chat and relax in a city where I knew no one. Being just 3k from T2 I’d suggest anyone doing the 70.3 drops in if only to absorb some local knowledge and replace the Co2’s that customs took off you. If your just in for a few days before the race staying within Lake Las Vegas is the way to go, it’s certainly the best training location although it is pretty isolated if your there some time before race day. Whilst the whole area is synonymous with the Strip I found that the people and state of Nevada had so much more to offer, it was easy to forget you were there to race. The long course championships were my first age group world championships and I decided on taking the time off uni to prepare for it with the respect that such a race deserves. I also wanted to see what it would be like to live as a pro for three weeks. As Las Vegas is set to hold the 70.3 worlds for another few years I think I’ve gained some useful insights.

Figure : Borrowing the Aussie Flag

The Infamous Course:

This year the ITU world long course triathlon replaced the Iron-distance Silverman that bills itself as the world’s toughest course... though there are a few of those claims out there.  The Long distance triathlon was point to point and used most of the Silverman which is different to the 70.3. All told there was a bit over 6000ft of overall climbing. Local guys won’t ride less than an 11-25 out here and if your not a fan of hills lower gearing is recommended. I think a lot of people bring the wrong equipment and then try to make it work for them on race day. That said the 70.3 uses a more pleasant course however it’s certainly not without its hills. I think both courses suit lighter riders like myself however heavier athletes are hard to keep pace with on the downhill sections. I found the course challenging but not ridiculous, though many would disagree with me. If you happen to be out riding on a windy day you will quickly re-evaluate your current understanding of strong winds. I have come to realise that Sydney is only capable of a stiff breeze. I think having taken the time to learn the ins and outs of the course really helps, and whilst driving it shows you the hills only riding it can really give you an idea of what it’s like. Come race day it’s a huge advantage to know the tight corners, when to drop gears, how far till the top of the next incline and exactly when it will end. The popular opinion is that a conservative bike wins the race however both courses offer a real opportunity to open up large time gaps. What worked for me was riding within myself before putting the hammer down with 30k to go.

The 70.3 and long course events both utilise slight variations of the same 7.5k loop which is set up on the corner of a block. It’s simple but brutal with 3.75k of uphill running before a turnaround which sends you all the way back down. Having run it in training previously the gradients really are not that bad and the downhills quite fast (though rough on the body). However at the end of a race it is a different story. As we all know when running off the bike a mole hill feels like a mountain and the only thing downhills are good for are stimulating cramps.  

Figure : Just before my race plan turned to survival

ITU Long Course World Championships Race Report:

I was initially devastated by the news that the swim in the seemingly pristine Lake Las Vegas was cancelled over concerns for its water quality and the ambient air temperature being too low. For most of the year Las Vegas is really hot. 70.3 racers this year experienced what was a relatively mild 33 degree’s, the temperature in September is often around the 40 mark. However 3 days before the long course event in early November a cold front came through and race morning was just 1 degree. With the swim cancelled the bike started in time trial fashion with 5 seconds between riders. The pros left first with age groupers following them in ascending order of age. I rarely wear anything other than my race suit however the freezing conditions meant riding off in gloves and arm warmers still left me looking comparatively underdressed. The hills get underway almost immediately and it works well to sort the sheep from goats. The first 15-20k was a bit of a mad rush to try and close down the initial time stagger on your fellow age groupers but once I got near the front a paceline of 6 athletes with varied nationalities established itself. With two Frenchman off the front I anxiously bided my time waiting for steeper gradients in the last 36k to make my push for home. Whilst there are various turnaround points it’s hard to keep track of where everyone is. The paceline fell apart at about 40k and I found myself trading lead duties with a British rider until the last 30k. It was quite satisfying to execute my race plan perfectly and ride away from my competition with a surge over the first of three 18% grade hills. From there on everyone I was catching were professionals and seeing famous names on the backs of race suits was a real buzz.  In fact the race highlight for me was getting off the bike and hitting the run course as Michael Raelert was starting his second lap. Running with him and eventually away from him was quite motivating however my last 10k or so left a lot to be desired. The run has always been my strength but it was certainly my best biking performance getting off 3rd in my age group, albeit someway behind the two Frenchmen Pierre and Franck. I had a 6 minute deficit to Pierre who was leading and although I closed the gap to within 4 minutes my early speed saw the gap blow back out. Incredibly after 30k of running the original gap was exactly the same with both myself and Pierre sharing the fastest run in our age group. It was incredible to take an Aussie flag as I ran down the finish chute although the effort required to wave it was about all I had left! I finished 2nd in the 20-24 age group which more impressively put me as the 5th fastest non professional and 22nd outright in a field of 987 with 81 pro’s. The result was more than I expected and although I feel my swim would have brought me closer to winning it wouldn’t have changed the final podium positions. Full credit to Pierre-Yves Gigou who won the 20-24’s and is as great a guy as a he is a competitor. I wish him the best of luck as he moves into the professional ranks next season. 

Figure : 20-24, 1st Pierre Yves Gigou (FRA), 2nd Ryan Waddington (AUS), 3rd Franck Kervarec (FRA)

Post-Race Thoughts:

In the meantime I write this from a comfy chair that provides the support my legs are unable to give me at present. After finishing the race with bloody soaked shoes I think a new pair of racing flats is on the cards before I tackle my first Ironman in WA next month. Although I snuck in a ride through Death Valley on my way back to LA I will wait till I’m back in Sydney and my blisters have healed to recommence a proper training pattern. After riding the incredible roads out here how can I ever return to Olympic park? The experience has been one of the best in my life and has shown me that perhaps I do have what it takes to be a competitive professional one day. It’s also shown me how much more enjoyable training is when it’s the only priority. The lifestyle is incredible if only marred by occasional tedium of having nothing to do on a light day of training.

Figure : Riding into Death Valley... US national parks are just phenomenal.

Until I’ve raced my way over 140.6 miles of refreshingly flat terrain in Western Australia you won’t hear from me, so train hard in the meantime.

-Ryan   

Photos : Chris Lew (www.lewmedia.com.au)

Whilst I’d love to be writing my first blog from my Swiss chalet in the Alps or from Boulder Colorado, the Mecca of triathlon training, it isn’t the case. I live and train around Parramatta in Sydney which, to its credit, isn’t the most inconvenient of training bases. So who am I? Well most days I’m just one of the ambitious age group athletes pedalling around Parramatta Park in an aero tuck and on the other ones I’m a full time university student working a few part time jobs. I have not been in the sport for a particularly long time. My background is in cross country and athletics but between untimely running injuries and the allure of a new challenge I hung up my spikes and donned the Speedos. Since awkwardly splashing up and down the pool in over 90 seconds a lap two years ago I have now claimed an Australian Long Course age group title along with a few other credible finishes I gained selection into my first World 20-24 Long Course Triathlon Championship which is set to be held in Las Vegas later this year. These are results that I wouldn’t have dreamed possible in such a short time following my switch from running. As a self coached athlete I’ve had to research and experiment with different forms and styles of training which have given me a sound knowledge of the sport. As such I hope that my blogs can provide some helpful tips and insights. If you are an age group athlete starting out in triathlon or just trying to improve or perhaps considering switching from one of the three disciplines to the full blown experience this may be of help to you.

Figure 1: Trail running out at Terry Hills   Photo : Chris Lew (www.lewmedia.com.au)

Multisport As A Lifestyle:

The single biggest consideration in making the switch to triathlon or any multisport for that matter is to realise it is a lifestyle. I don’t want to tread on the toes of those who make the valid point that your involvement in a chosen sport does not define who you are or give a measure of your self-worth. Whilst this is important to keep in mind I would suggest that whilst not defining who you are, multisports do define how you live. For instance, when training for a single sport you can be become quite capable on five sessions a week lasting approximately one hour each. The training can be done early and the rest of the day is free. Multisport training is not like that, a day of training contains 2 and sometimes 3 different sessions and the definition of a rest day changes from actual resting to a ‘light’ 4k swim at the pool. How have I personally dealt with the somewhat all consuming nature of triathlon training? Well, I like to move. It sounds simple but I think that is really the key to success in triathlon, just being able to enjoy what your doing (at least most of the time). It is a massive time commitment and a radical lifestyle change from single sport training but if you simply enjoy being active and don’t mind sport being a central theme in your life then the potential to be a great triathlete is there.           

Choosing a bike:

Shortly after taking up triathlon it became apparent what an expensive sport it is, courtesy of the bike leg. I used to tell people to approximate how much it would cost them to start up and then double it to get the real figure... however I think I’ve personally spent more than triple now. But there is good news, if you get it right the first time it is easy to save yourself a lot money and trouble. I don’t claim to be an expert on the matter but for what its worth here are my tips. Firstly the bikes fit is the number 1 consideration in getting the right machine the first time. The first bike I had didn’t even come close to fitting me, but how was I to know? I reasoned that sitting on an uncomfortable seat whilst hunched over for hours on end would undoubtable cause great discomfort. No big deal everyone gets it... right? Turns out this doesn’t have to be the case. Sometimes it’s just a change of seat or in my case a change of bike and the pain goes away. Who knew? I think that fit is often overlooked because of an attraction to a particular brand or a flashy looking machine. But a comfortable bland looking bike gets you through the second leg a lot faster than a flashy but painful one. For me, the guys down at Bike Barn Parramatta did a great job fitting me to my current road and TT bikes, I wouldn’t ever buy from a shop that weren’t confident in their ability to fit you.

Figure 2: Aus Long Course 2011 - Huskisson 

Photo : Chris Lew (www.lewmedia.com.au)

The next big decision seems to be based around the costly but lightweight carbon bike compared to your regular alloy bike. I believe there are too many inexperienced athletes out there on super machines who are unable to utilise them to their potential. Unless you are rapidly climbing the age group ladder and looking to place at major races I think the money on top machines is best saved. I have happily raced my alloy Potenza Vittoria to the top step of the podium on more than one occasion, including Australian long course and do the majority of my training on it. As Lance said, “It’s not about the bike”. Also on a practical note, particularly if you are looking at your first road bike, I’d start with an alloy one simply because it is a stronger frame. I say this with small incidents in mind, as I’m hoping your first ride won’t be hurtling down Galston gorge bound to come unstuck and destroy your carbon bike. I’m fairly sure I’m not alone in having dropped my bike on a few early rides that demanded I come to untimely stops at roundabouts and traffic lights. These small incidents, combined with hitting potholes and what not, happen much more frequently to new riders and will damage a carbon a bike and can render it to the scrap heap. The only bit of carbon I’d go for is front forks, they really do make a difference to the smoothness of the ride. And finally there is the decision between a road and a TT bike. I am largely referring to racing here as riding a TT bike all the time is not very common nor practical given its setup. And I think the issue is largely for people thinking about upgrading to a TT bike for races. Sure TT bikes can give you a better position and make you go faster but if your really comfortable on your road bike and can get into a decent position with clip-on aero bars then that can be just as good. After all in long distance triathlons comfort is paramount and if you can happily ride your current bike without having to break aero then I’d think twice about getting a new bike. For my part, I picked up my Cervelo P3 TT bike as a reward to myself for qualifying for world champs. I find it to be an incredible machine and I think it was well worth my pennies. But I also know a lot of guys who race on their originally road bike whilst their TT bikes sit in their garage

Figure 3: My Cervelo P3, what more could I need?

Photo : Chris Lew (www.lewmedia.com.au)

So that’s it for my first blog, I’ll spend my next month pedalling around contemplating all the other bits and pieces I’ve picked up! Till then, happy training.