12 laps @ 6 hrs : 23 min :13 secs
* 122.5 km
* 19.1 km/h avg speed
* 2337 m ascent
* 155 bmp avg hr
* 12 31:55
* 11 31:52
* 10 33:19
* 9 33:45
* 8 32:56
* 7 33:01
* 6 32:11
* 5 32:31
* 4 32:09
* 3 31:41
* 2 30:57
* 1 26:56
A really nice day at the races.
This week I was really just approaching this as a training exercise.
I'd managed to get my mind into shape around the idea of just taking it easy, setting a constant pace and not getting carried away and pushing myself.
All, this race saw me get the very lucky race number 69!
Off the line, I let the few fast guys disappear around the corner and I jumped in behind one of the guys I usually race against, and was happy just sitting on his wheel for the first lap.
After the first lap, I just tried to keep the same pace - never feeling that I was pushing it - and focused on smooth cornering and good cadence.
I noticed I was picking up a few riders on the way, but was specially on the look out for Ed - super strong Mals SS rider. He got me a few times early in the year in the late stages, and I was super keep to catch him. To my surprise I came across Ed at the start of lap 11 and had a quick chat. Hooray - finally getting in front of one of these crazy Mals SS guys!!
I also tried a few different things with food this week.
Drinks where alternating bottles of Hammer HEED and Hammer Perpetuem - which seemed to work well.
Food was basically 1 x Hammer Gel per hour (+ 2 in last hour), substituted with 1 x banana, and 2 x Hammer Bars
This seemed to work well, with no stomach upsets and ensured my 70g carb/hour intake.
Robyn and Stella did a great job of keeping the food going, and ensuring I got some super fast transitions. I think I only had 2 or 3 foot down transitions!
The Coondoo Road XC track is really great stuff. Really fast flowing single track, and a little fireroad.
A few small climbs, but they are well worth it for the fast flowing descents through well cut sandy berms. There is nothing like feeling that your handlebars are just a few feet from touch the ground going through a corner!
Coondoo Rd is also known for all its log roll-overs, and as usual they do not disappoint. Some were certainly more of a challenge, and can sap the energy out - other were just great to fly over. They also always make for good entertainment with people going every which way over and off these.
So all in all, a great sunday ride!