Monday, July 19, 2010

Shark Attack - 6hr - Nowra

3rd place

12 laps @ 6 hrs : 23 min :13 secs

* 122.5 km
* 19.1 km/h avg speed
* 2337 m ascent
* 155 bmp avg hr

Lap times;

* 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!

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