Southwell Sprint 19 April 2015

[King Sad]

Where: Southwell Leisure Centre
When: 19 April 2015
Organiser: One Step Beyond
Course details: Based at Southwell leisure centre, pool swim, undulating out and back bike course, undulating 2 lap run
Distance(s): 400m (pool) swim; 17.6 km bike; 5km run
Marshalling: Traffic control at bike exit, marshals in transition, at junctions and at other points along course
Facilities: Leisure centre facilities, free parking, toilets, massage, trade stands
Technical: Chip timing
Freebies: T shirt

Yowza. My first report of the year and feeling happy.

The Southwell Triathlon attracts the usual wide mix of abilities and because of its location there is a solid core of top notch triathletes from West Yorkshire, Derbyshire, East Midlands and the East of England. It is run twice a year; once in April or May as the Southwell triathlon and in September as the Last Minute triathlon.

Had a DNS with the Clumber Park Duathlon 4 weeks previously as I was still wobbly on the bike ... bum ... got some gym work in, managed some runs with increasing confidence, some static bike/turbo and 2 weeks ago managed to start swimming without wanting to throw up.

Driving to the venue I was feeling confident.

Registered and racked. Looked at the weather and debated whether to wear a short compression top under my suit; temp about 9-10C, wind about 10mph from NE ... sod it, man up ... but ... took some sleeves with me to drop poolside.

Swim. Felt quite calm by the poolside, as always plan was to take the swim steady. 15s to go, into the pool, adjusted the goggles I had bought only 10 mins before (always take 2 pairs but not today!), started my watch and off. Swim was steady, no dramas and almost enjoyable. Heaved myself out of the pool ... well almost ... my inner ear decided to play silly, rotated my sensation of balance through 103.5 deg and I ended up back in the pool. Started laughing and managed to exit the pool again with a very undignified beached wale roll. Steadied myself with the help of a volunteer for a few seconds then trotted to T1 pulling on my sleeves ... good decision.

Swim: An embarrisngly slow 10:00 but still 6/22 in AG

T1: From the bike mount line there is a very short section before joining the (traffic controlled) main road and the first hill; for this reason I decided to put shoes on in T1 as I didn't want any embarrassment doing up my shoes on the move into a climb. Again took it steady and thankfully no wobbles.

T1: 1:16 5th in AG

Bike: Clipped in and off. The course is out to the Lowdham roundabout and back. The wind invariably blows from the hind quarter (either left or right depending on the day) for most of the out leg and a tail wind for parts of the last 5k to the roundabout. On the return leg it is definitely a hindrance.

Right from the start it felt very solid. Hit the first hill expecting a struggle but it felt quite quick, almost relaxed. First 1k, 34m climb gradient varying between 1.2%-6.4%, the next 1.5k mainly downy with a bit uppy. Average for the 2.5k 29kph max 54.0kph time 5:19 PB. Steady progression in 6 races from 2013 from 5:56 - happy boy. Some tech stuff from Strava which means nothing to me av power 217w max 825w.

Next 2.5k and a bit. more uppy downy, av 38.7kph max 60.1kph. No caravans/trailers, few cars, little perceptible wind but chuffing great fun and except for about 30s big ringed it all the way through including the climbs. Hitting 40+ for most of the time and dropping through Thurgaston at 60.1kph which is 2.5kph faster than previously achieved. Oh the power thingies, av 252w max 1016w.

From Gonalston Farm to the roundabout, 3km took 5:01 just hunkered down av 35.1kph max 38.9kph, av 187w max 473w.

The outward leg of 8.8km took 14:19, a PB! 54m of climbing, av speed 34.9kph max 60.1kph, av 217w max 1016w.

Hit the roundabout, well not literally, no dramas, cars cleared for me in time to cruise around and start back.

Lowdham roundabout to Gonalston Farm; 3km, took 5:51 mins 50s slower than out; 38kph max, av 31.0kph, 156w av 440w max.

From there the steady climbs through Thurgaston and what seems like more uppy than downy for the next 5k. Legs were tiring a bit I think. Av 25.2kph max 49.7 and took 12:18.

Into Southwell but because of cars had to hold back so only 45kph on final drop then flick right to dismount.

Bike: disappointing 34:02 which is 1:37 off my PB and only gave me 7/22 in bike for AG. Still it was better than expected and up to 18 months ago I think that was my PB.

T2: Bit of a sit down to take off/put on shoes. 1:01

Run: To be honest I thought this was going to be total rubbish. My PB was 22:42 until the Last Minute in September 2014 when I whittled it down to 21:22 but just thought 'sod it' and ran. 2 laps, uppy rising 17m then flat then downy back to transition then back out again.

Started slow but after the first 1k began to pick up and felt quite good, started to overtake (younger - smirk) runners, strode out down the drop towards transition and then back out again. Did the climb up running nicely, then heard these great thudding footsteps behind me and this giant of a bloke strode past me, then got overtaken by a bloke who looked about 80 - smirk wiped off face. Last 1k could feel myself tiring but thought (as usual) 'c'mon you will hurt a bit for the next few minutes and then you can have a rest ... and if a good boy an ice cream'.

A promise of an ice cream works wonders so stuck it out, strode down the hill, up the cinder path onto the grass and paced it out as fast as my little legs could take me up to the finish line.

Run: rather astounded that my run time was 22:11, 49s off my PB and my 2nd fastest time ... woohoo. 5/22 in AG.

Overall: 218 out of 540ish, 6/22 in AG 1.08.31 vs PB of 1.06 something. So all things considered feeling happy with that.

[IanM]

Well done, season off to a happy start's got to be a good thing

[Jack Hughes]

Well done. A very promising performance all things considered.

[Jimba]

Good start well done that man, particularly pb on the run!

[kfjatek]

That's a solid start to the season, well done!

Should this find its way to the Club Champs table by any chance? (wink wink, nudge nudge)

[Worrying Will]

Another cracker for the start of the season

[Sir Jibbenstein]

Well Done! A nice solid start to the season.