Saturday, December 4, 2010

Tinman 2010

Last year, after a disappointing race at the Contact event in Rotorua, Tinman gave me a lot of confidence.

This year I've been training hard, had a couple of hard races, and have been a bit tired recently. So we had a relatively easy week, and I was keen to see how I'd go this year.

We decided to stay the night at the Mount (having gone to some afternoon drinks at a mate's in Rotorua). We found the best Mexican ever for dinner. Food = awesome. Chillies = not a great feeling tummy the next day. Lesson learnt (if it wasn't already obvious)

The swim

Last year at contact, I took 31 minutes, which was very, very poor. At Tinman, two weeks later, I somehow did 26:30 including T1, which was just a bit silly.

This year, I did 29:16 for the swim, and 1:56 for T1 (which is slow, but oh well). The swim was definitely slower all round. Last year Kieran Doe did 16:12 including T1. This year he took 18:22, plus 55 seconds for T1 (he was the fastest both years). So clearly it took longer.

I also didn't do swim as tactically well as I should have. I did try to draft, and I was feeling much better than at Contact (and my arms never got sore), but I could have gone faster, and should have pushed harder at the start, and held on for the rest. Lesson learnt.

The bike

Last year I took 1:10:50, averaged 196 watts (normalized power of 202), average HR 171. This year, I knew I could hold a slighter higher output, and was feeling pretty good. I took 1:07:40, averaged 202 watts (normalized power 209 watts), average HR 171 (so higher power for same HR).

This year I discovered the pain in the a** that is the bunches (didn't really have a problem with it last year). I was riding a fairly consistent output (thank you, power meter). People around me were not. They seemed intent on chasing me, passing me, then slowing down (to a speed slower than I was going). I was particularly pleased when a bunch passed me, two people tucked right in in front of me, two behind me, and a couple to the side, boxing me in (which resulted in a drafting warning). This also made my average watts lower, because I ended up drafting (unintentionally) intermittently .What was interesting was the different legal drafting made - up to 20 watts some times - so good to remember.

Then again, I know the Half will be like this, so lesson learnt.

Addendum - just checked, and despite having some dude get in my way, and not being able to get one of my shoes on properly, I had the 16th = fastest T2 (out of the dudes - 4 women were faster), which is choice.

The run

Last year I took 43:54 (for the 10.5 or so k run). That included the run out of transition. This year I took 44:19 (plus some additional time for the run out of transition - maybe 40 - 50 seconds). So slower, but I was not feeling quite as good, and my hip was hurting a bit.

This year I took just over 20 minutes for the first 5k (norm pace of 4:01 mins/k - compared to last year's 4:02). I kept trying to push, but was slowing a bit, and then got to the mount track. Once again, it was hard, but I held an okish pace all the way around (but didn't push on the down quite enough). I didn't have quite the same kick at the end as last year, so was about a minute slower all up (second 5k+ [it's a bit long] took 24 or so minutes (4:24 mins/k), with a norm pace of 4:20 mins/k - compared to an actual 4:18 mins/k and norm pace of 4:03 for the rest of the run). I had an average HR of 176.

So not as good as last year, but my hip wasn't feeling awesome, and I haven't been able to run anywhere near as much as I had at this point last year.


So, I was about 2:30 slower this year than last. But that's almost totally because of the swim. I rode better, and didn't run too badly.

I was a bit disappointed after the race, because I hadn't felt like I could push as hard as I wanted. But on reflection, I didn't do too badly.

What's pleasing is that I felt pretty good afterwards, and I feel really good now. I'm not sore (well yet, anyway), and keen to crack back into it.


  1. you looked strong/fast coming off the basetrack. Good race/result I'd say :)

  2. Good work Phil... they never get that swim right at the Mount, pleased that you have an extra 15 Watts of power on the bike... pity about the hip but there you go?
    Yes the drafting on the bike is a pain... you just have to go with the flow as best as you can... don't get sucked into playing any games... if they want to keep passing you then let them and legally draft them... as you say massive power saving! When you feel rested and they start to slow too much then go past and leave them :-)