Newton Heights is Hard.

With reference to the last post, I struggled. Ha ha. Newton Heights was bloody hard! But I think it was a successful race / training ride. Newton Heights has always been a course that if you want to win, you will have to want it. But here is the week so far:


First off welcome Paula Findlay to Victoria.

As for training; After the Times Colonist 10km the calves have been a tad bit on the Fritz but after some self-massage, and countless dips in the ocean things are loosening up. Early in the week training has been dominated by some tough swim workouts. One of the great things about triathlon is if your legs are smashed, you can always have a good swim workout as long as energy is there. Tuesday was a set of 10x200 Best average, and each time I do this set I start to get a better idea of where I should start. All were under 2.20 and managed to get it down to 2.14 in the end. So from this I know that I should start at 2.17s next time we do this set.
Wednesday was a bit of a struggle in the pool but the highlight was the Criterium in the afternoon. Hewton Heights, up the hill down the hill for 15 laps. Wow, from the first pedal stroke, from the first hill, the race was on. It was quite simply a battle of attrition, the pack would simply shatter into smaller and smaller packs with small accelerations at a time. Eventually it was down to Nic Hamilton(Red Truck Racing), Kenyon Campbell(Westwood Cycles/Cannondale) and I. With three laps to go, Nic made a decisive break catching Kenyon and I off guard. I tried to bridge it but Nic rode off making it a race for second. With a lap to go, I put a surge in but Kenyon was right on my wheel, worried I would be the lead out again. I slowed the pace down. Kenyon attacked on the flat leading into the final hilltop finish. I barely got back on. I stuck to his wheel till half way up the climb to make my final scramble to the finish line. Absolutely spent. Awesome riding by Nic. Solid day at the races and looking forward to next week. Click HERE for results. After the race I took a little too long socializing and putting on warm clothes that I missed the train home so I rode time trialing in a race against the sun home. With little traffic, clear roads and warm fresh air, I had a smile on my face all the way home. What a hard but fun evening.

Well recovery day Thursday, much needed then off to the coffee shop for work. A month away from the shop and I still have the latte art down. Life is great.

Hope all is well,

Ciao for now,

Andrew McCartney

Yay for racing.

So I have fallen behind a bit. I have been running around like a chicken with his head cut off getting set for the many races that line my schedule. I am truly in the midst of it now. Training has been going fantastic with some solid sets on the track, some awesome riding with the guys and doing the final pre-season touch ups in the pool. I think I am setting myself up for what could possibly be a successful season. So here are the highlights of the past 2 weeks or so.

Last week we hit the track for some speed work. The set was 30min warm up building every 5min. 4x200m 5x1km 2x200. We built into the 200s as 35sec, 33sec, 31sec, and 30sec. The km repeats started faster then I was predicting and then decided to try and hold it. The repeats are as follows: 3.01, 3.00, 2.58, 3.00, 3.02 The final two 200s were both 30s. Scooter down to the ocean for some icing and then a chilly ride home.

That Saturday was a brick workout out on the waddling dog loop. Boy the group was in a racing mood today. There was attack after attack, then chase chase chase then counter attack. Repeat. What a bloody hard ride. Awesome. The only split I got was on the first brick after a 15km hard ride I run a 6.04 2km off the bike. Transitions are a bit off though and is something I will have to work on before Oklahoma.

This past Wednesday was the first Criterium of the season. It has been sunny and warm for ages now. Very little rain and beautiful clear blue skies. For some reason at about 6pm the sky opened up pouring hail and rain making for some slick conditions. I let some air out of the tires and froze on the start line. The race got under way with 12 laps and the pace was high from the start which helped us warm up. I put in two solid efforts trying to break away. One lasting for 2 laps and one for 3 but with such a small pack everyone was ready to chase. On the final lap I found myself stuck at the front so all I could do was keep the pace high as the sprinters came by. Oh well, good hard training day. A lot of work for little payout but that is cycling, sometimes it works sometimes it doesn't. Click HERE for results. Sunday I had another chance to race. The Times Colonist 10km road race. Besides a 10km off the bike 2 years ago at the Kelowna ITU, the last 10km road race was in 2003 (36.10), so I was guaranteed a personal best. I feel I ate well in the morning and had a pretty good warm up. The race began with a bit of a bumpy start but matched my pace with some strong local runners as we reeled in the pack in front. Pacing was hard to keep track of due to the undulating course. One second you are ahead of pace, next your on pace and others you have a slow grind to conquer. I finished with a 32.43. Good starting point but I look forward to giving it another shot. Click HERE for results.

So that is all for now,
Hope all is well,
Andrew McCartney

PS. Bellow is a Photograph from the early years racing Letoria. Looks like I havn’t grown as I am wearing the same jersey. haha.

Patrick Kelly(Left, having too much fun.), Me(Fricken Ulrich legs....), Scott Dagnall (Right, getting ready to attack)

PSS. Check out this rather new song by Puscifer called The Mission. This is a song with attitude. Great pump-up song. I totally dig it.

Review of Tucson and Back Home.

Strong Final 3 days of work in Tucson. They were as follows.

Wednesday began with a solid swim set. Main set was 2x[6x200m Draft Pack] First 6 I mixed it with Jeff with Fins which made for a challenge dropping some fast times. Next Set Scotty and I worked together for 5 and the 6th 200 with a Manitoba athlete named Mark Okany. A strong swimmer. Anyways it was a wicked swim and some fast swimming.

That afternoon we had a brick workout. 3 mini bricks First two were about a 8km bike ride(Draft Pack) and a 1.2km run. The third was about a 4km bike ride(Time Trial) and 1.2km run. The Winds were blowing hard! Which made for some tough riding especially for the Time Trial. Although my transitions were sub par, I ran consistent and felt fast.

Thursday's highlight was Mt. Lemmon. The Focus of the climb today was a 12mile Time Trial. After a short refill of bottles Austin and I continued to hold a steady pace to the top. It wasn't a personal best but the effort was there right to the cookie shop. (1:50.28)

Friday the final day of the camp was a track workout with Austin. This turned into a bit of a struggle not only due to the windy conditions. But I did manage to build into the workout and make up for the slow start with a slow build home to the house with a sprint finish. Ha ha. Another wicked run with Austin. A pleasant dinner out with the guys with lots of laughs out at Zinburger to celebrate the camp. And here is another way to celebrate a camp.

An Ode to the Training Camp....Enjoy.

So in review, I have continued with this years motto. Though I had a difficult start to the camp I kept the pressure on, over came the lows and I believe I am stronger because of this. The work does not end now that I am home. About a month before my first important race of the season and I will continue with my progression.

Till next time,

Ciao for now,

Andrew

Finishing at a high Octave.

The last week has been fantastic. I have lots of energy and am getting very excited for my first race of the season. I am recovering well and having some great training sessions.

More specifically we had a Beautiful climb up Kitt Peak. This is a 12mile climb to an elevation of 6800ft. So only 1000ft lower than Mt. Lemmon but about 14miles shorter. I finished strong at a time of 50min and 28 seconds. The Descent was a blast! At the base Scotty and I continued to Team time trial for 40.9kms when we got a double flat and were forced to wait for the van. Solid day's work.

Friday was a fun 3 hour ride but windy windy windy!! I was reminded of how Greg Lemond would ride along the coast for 3 hours into strong strong winds and drive home because he liked the challenge of a head wind. So with that in mind, it only excited me.

Saturday instead of the Shootout, the plan was to climb to the top of Mt. Lemmon with the addition of a set of 3x3min 3x2min 3x1min. Austin and I pushed each other through these made difficult by the constant grind of the hill. After, we continued to hold a steady pace to the top with an overall time of 1hour48min not including a break at 5miles to explain the workout. It is quite the sense of accomplishment when at the top. As seen in this video with the reference to 'Breaking Away'(the movie) tossing water over the shoulder. Ha ha. Favourite movie.

Returned home for a 60min run with Austin, negative split in our usual fashion. Ha ha.

Sunday's highlight was a track workout in the afternoon. The set was similar to last weeks as it was;
3x[800m 400m 400m 400m] Paced it a bit better than last week. But not bad for my 3rd track workout in 2 years.

2.30, 1.10, 1.09, 1.09
2.26, 1.07, 1.08, 1.07

2.21, 1.07, 1.07, 1.05

Swimming has been consistant. Although swimming is not my focus for the camp I still keep the pressure on. Keeping track of splits and testing myself to make sure I maintain my swim. Making sure there are no garbage miles.

And now after 3 Weeks of digging a hole for myself, I feel I am springing out nicely. I feel fit and ready to put my toe to the line.

Hope all is well and Ciao for now,
Andrew McCartney