Prime Sirens Sunk My Ship, but $5000usd and Relays Soften the Blow.

The weekend in Des Moines was a sweet yet sour experience. In that, as seen on the cover of the Times Colonist (Click Here) I return home with the swim prime but in doing so this was most likely was the reason for my DNF. I do feel I redeemed myself with a good 4th leg of the Team World Triathlon Championships, which I feel was a success for all 3 of Canada’s teams.

Lets star with the World Cup, here is what happened: Warming up for the Hi-Vee world Cup I had a lot of encouraging words from many of the much higher ranked athletes. I really was in awe of all the big names that I was setting up my bike with. I did feel more excited then nervous but the nervousness was obvious. Greg Bennett put my mind at ease saying, “Hey mate, where all nervous here and the day you are not, retire” Right there, I was ready to go. I lined up beside Greg, one more encouraging comment and then the gun went. I had a great start, predicting the horn perfectly. I didn’t plan to lead the swim out from the start but I was in good position and feeling good so I just set a strong pace. First Lap I exited with about a 10m gap. I ran efficiently for the 200m run out and back down the dock to dive in for the second lap. Swimming from the dive in to the first Buoy (350m) was so incredibly difficult. The run out absolutely destroyed me. The group caught up and I held even at the front. I got my strength back and with 300m to go I figured I am here; I may as well go for that prime. It became a bit of a drag race between Hunter Kemper and I. (who had made it obvious he wanted the prime) I put a hard surge in for the last 250m and got my gap back. The problem with this is it put me in the hole. I had nothing. No legs at all. I struggled to the transition area and struggled for the first lap and a half of the bike unable to react to anyone. I felt very helpless, trying to over-ride this lag in my legs. I rode solo for 4 out of the 8 laps until Coach Phil pulled me off the course saying, “Focus on tomorrows relay.” I parked it in my head and re-focused on the World Triathlon Relay Championships on Sunday. This was a 4x {300m swim, 7km bike and about a 1800m run} alternating female, male, female, male. I was the anchor of the ‘B’ relay including, Paula Findlay, Kyle Jones and Marianne Hogan. I warmed up following Simons lead. We were in great position right behind the American ‘A’ team and ahead of the New Zealand ‘A’ team in 5th position. With about a 40sec gap to Matt Reed I did my best to bring him back slowly in the water but with a gap out of the water the goal became to hold even. I managed my efforts well holding just about even with him to the finish. I was also running scared as I knew Bevan Docherty was hot on my trail. I managed to hold on to it to the finish.

What awesome performances by all the Canadians and thanks to Triathlon Canada for giving me this fantastic opportunity to compete at such an amazing event. Thanks to Coach Patrick Kelly and my training partners at the staging camp in Montreal. It has been an absolute pleasure. Although I did not finish the World cup I know that I am there. Obviously without such a tempting swim prime I would race more conservative in the water being fresh for the bike. I was reminded how fast that first 5kms of the ride really are. I can’t wait for my next opportunity to race. The World Triathlon Relay Championships was not only a great experience but it brought the 12 Canadian athletes together as kin. It elevates everyone’s performance and the possibility of this being an Olympic event for 2012 excites me very much. Well that is all for now,
Next in line, San Fransisco, but more on that later.
Hope all is well,
Ciao for now,
Andrew McCartney
No Cotton Wool

Des Moines Hi-Vee Wolrd Cup!

Wow I feel so lucky to be here! What a brilliant event this has and is going to be.

Staring with an awesome course. Non wetsuit, 28.5 minimum degree water! The bike is absolutely wicked with a very criterium style section near the transition. Including; two hard rights, a hard left, a chicane and then a hard left all within about a km. I was out practicing it today and do you ever feel like a course just feels right. I was dragged away from the course by the coaches saying, "Andrew that's enough for today." You can do it 8 times tomorrow. Competitively. "Sounds good coach" The heat overall should be the big factor for the run. Predicted to be 32 but incredibly humid. I love a hard hard race. And tomorrows race should be just that. Did I mention there is a $5000 swim prime? I am trying not to think about it too much cause there are some fast swimmers here but if the opportunity is there I will definitely go for it. We will see what happens there. Prize money goes 75 deep with 75th place being $1000, and reaching a massive $200,000 for first. Oh and the race packages that are delivered to your room!... An entire shaving kit, (Including a Gillette Fusion) Fo-Oakley's(which I plan on wearing for the race as I broke my only pair of sunglasses) about 4 bags, Jersey, Hat, Lots of deodorant. (which makes me wonder) A 24 pack of propel and a 24 pack of water, (stay hydrated) couple of shirts and a lot of food.

I am entering this race with a sort of "Innocence" I am young, I am a small fish in a pretty big pond. But that all aside I will enter this thinking why not me. I have nothing to lose here. I will enter with the mindset that I belong, which I do believe I belong. Is this making sense? Basically go in with the only expectation being that it is going to hurt and good things do happen. But boy would that swim prime be nice.

Anyway,

Few more things to do before I call it a night. I will let you know how it goes by this time tomorrow.

Ciao for now,

Bonne Notte,

Andrew McCartney

No Cotton Wool.

How Wicked is this going to be!

Sunday's Event in Des Moines, Iowa.

CLICK HERE.

Ciao

Andrew

Lets Put this one to bed

Well Saturdays race sure was an adventure, to say the least. I am quite peeved but the sooner I park it the healthier I will be. I entered this race probably not in the best mind set but I've been there before. Although we were not totally tapered nor was I feeling 100%, it was more the dynamics of the race and a number of uncontrollable circumstances that gave me this sub par result. Swim was wetsuit as predicted. Swim was slow off the line but with an extra effort I had clear water and was looking to see Cameron Dye. Settled in at his feet with someone else beside me for both laps. Cameron exited the water with a bit of a gap but with a fast transition I had a 10sec gap onto the bike. Not necessarily attempting to solo the ride, I kept a strong pace as to make them work to catch me. Several kms down the road they did. The pack worked fairly well together. Half way through the ride we were caught by the second pack greatly aided by the domestiqueing efforts of Sean Bechtel. As one giant pack the pace was very pedestrian. Andrew Russell put in an effort to get away and I made an attempt but both were unsuccessful on such a flat course and a pack motivated not to let anyone go. I was very boxed in leading into the transition, so in a not so super mood, I was forced to enter T2 last out of the pack. Fast transition and a fast first couple of km's I was back in good position but would not recover from my efforts to gain back ground. Making for a difficult struggle to the finish line.
Click Here for Results.

Well I've got it out of the way and I look forward to Des Moines. The Hi-Vee world cup on Saturday and the very exciting World Triathlon Relay Championships on the Sunday. But more on that later. For now I remain here, outside of Montreal at a staging camp leading into Des Moines.

So That was that.
Ciao for now,
Andrew

Butterflies are fine as long as they all go in the same direction.

Good evening. I am home for the night, pre-race and the nerves are in full effect.(Almost as much as this photo) <-- After reading something like 13 sports psych books last year I should really have a strategy in effect. This isn't a big race but I feel more nervous about it then the others. I am going in ranked 4th on the line. To be honest the field here, although it doesn't have the Matt Reads or Hunter Kempers of the last races, most here are around the same speed thus making it possibly any ones race. It all depends on the day.

The course is very simple. Swim should be a wetsuit on a two lap swim course. The bike is a 6 lap flat non-technical course out a perfectly straight road. The run is a 4 lap out and back on a paved Galloping goose style trail. Temperature is a comfortable 22-24c and partly cloudy.

Tomorrows race should be an adventure. Lets make it exciting.

Ciao for now,

Andrew McCartney

No Cotton Wool

I’m on a BOAT and Montréal is calling. - in transition

One day in, next day gone. I am cruising at about 25thousand ft up in the air and on my way to Montreal. I am a little blue to be leaving friends and family in Victoria but on the other side of this continent Montreal is calling. But here is what I have been up to in the past week or so.

The past weeks focus has been mainly running and some hard efforts on the bike. Swimming has been consistent in maintaining that feel of the water. My confidence in my running in the past couple of weeks has seen some great improvements.

All starting with last Fridays run at the Cedar Hill Golf Course where at the end of a set of 3 loops I ran a personal best on this very difficult loop running 11.40. Tuesday I ran with Simon and Kyle for 5x1km at 5km pace on Lochside trail. Again these Km repeats are slightly downhill for the odds and slightly uphill for the evens. It is amazing how ones performance is boosted when in good company. The Km’s were strong and a good effort but I felt in control of my speed. Here are the splits: 3.01, 2.57, 2.51, 3.00, 2.52. Friday we were down at Beacon Hill Park after a difficult swim workout and an always challenging Motor pacing session. The Motor Pacing ended up being 2x30min of steady effort then, 6x1min all out. The 30min pieces were fast but it was more the 1 minute pieces that put me in the hole. With an initial wattage of avg. 750 watts and settling into an avg. 450 watts we finished the ride knackered. Couple of hours later we had a set of 3x The Harder than Hamish Loop building 1-3. Feeling a tad bit ill and my body at its end I a managed to run 6.35, 6.20 and 6.17 for the Harder than Hamish loops. Solid day finished with a swim in the Ocean off of Dallas Road.

Saturday and this Tuesday we had a couple of good Brick workouts Saturdays brick focused on the bike where as Tuesday’s focus was the run off the bike. Both included some fun tactical riding. Transitions are feeling great and I am feeling very strong both on and off the bike.

A non-triathlon related highlight would have to be a couple sailing ventures out in the waters of Cadbaro Bay. On a couple of Laser sailboats I quickly picked it up again and became comfortable with the high winds outside the bay in the gulf. These are small fast boats but with a rather large sail and shallow haul these boats fly! When you get going with a good wind, you are hiked out fighting against the wind, leaning way out over the water (to keep the sailboat upright) and the water sprays out to the side as you hydroplane across the choppy water. On Monday Patrick and I maneuvered through Trinity island through a thin channel tacking back and forth continuously into a headwind; a challenging rout to take. Although returning home was very fast with winds up to 15 knots.

So on my way to Montreal. The race is the Couteau du lac ITU Pan American Cup. The rout is a very simple one. FLAT, FLAT, FLAT. 6 laps on the bike out and back. The Run is similar. I am excited to race but the main focus will be on the week following, The Des moines Hi-Vee World cup. I’ve had a lot of solid training over the last month or so. I know I am capable of something good, now it is show time.

Before I bid you goodnight, I would like to Congratulate Shailie Sanbrooks on being upgraded to Category 2 Cycling after her awesome performance at the K-town Classic Cycling festival.

Ciao for now,
Andrew McCartney

Keep on Keeping on.

For this past week training has been ON! I suppose the theory is that we have a couple of weeks to get some solid solid training in before we taper again so lets fit it all in. The weather in Victoria has been fantastico! Reaching temperatures as high as 31c! Not bad, not bad at all. The Highlights for the past week would have to be last Friday, Tuesday and Wednesday and yesterday.

The first hard day back from Austin was Friday. Wow. Don't know how we jammed it all into one day but the day went like this.

Swim in the am was 5.5km and the 2km main set consisted of a 400 Time Trial. Not a super fast time but the effort was certainly there due to the race only 4 days prior. 4.28 was the time. Directly after we got into a set of 8x200s build 1-4(getting down to 2.14) and Best average for 4-8(avg 2.17s) Not bad. I'll take it.

MOTO PACING!! You've got to love motor pacing. Basically 5 loops of the waddling dog loop. main set being 2x2laps. 2 laps with the scooter and 2 working with Aruss and Austin. There is something so fun about riding in a small pack when everyone is riding soooo smooth together. We were riding faster then the front pack of Austin tx yet was easier because of how smooth the pulls were. An absolute pleasure guys! On the way home Austin and I had some fun breaking off the front of the scooter and racing it home a bit.

Off to Beacon Hill park for a run. 4 'Harder than Hamish' Loops. Feeling the days workouts it made for a tough run but managed to have a solid workout. The day did catch up to me in the end but it's all money in the bank. Good running guys.

After some hard training on the weekend. Tuesday was almost a splitting image of Fridays training.

Excluding the 400 TT the swim was quite identical including the 8x200s again. Not as fast but again the effort was there.

No more than an hour later, we were on the wheel of the scooter. Shorter set but with the option of putting in attacks. 3 laps. Starting the final lap I made an attack, I realized that I had a pretty good gap and made the decision to just hold on. I chased after the cars along Lochside and held a strong pace. I stayed away for about 8km till the end of the set. Perhaps I went above the required effort but I figured, 'make hay while the sun is shining.'

Problem was we had 8x1km repeats in the afternoon to get ready for. With the extra effort on the bike in the morning I had to recover hard core for the afternoon. The km repeats went quite well with a bit of a slip at the end. On a 4.30 turn around and a slight down hill out and uphill back. Some strong running by the lot of us and another major day of training.

Wednesday not to mention a swim and a run in the am, was the usual Criterium and this week we were up at Newton Heights. My favourite. Bloody hard but so much fun. Guaranteed to get a good workout. Shailie, Andrew and I rode out to the course in the heat of the day. Didn't take much to get warmed up. Not a massive pack but a fast group none the less. 25 laps for the "A"s and 20 for the "B"s It started out rather slow but built each hill repetition. The pack narrowed down to 5 of us. This 5 would remain together for the majority of the race. This included Tyler Trace, Craig Logan, Andrew Russell, Bruce Schlatter and I. It was one attack after another mainly on the hill to try and split up the pack, each of us trying to catch the other in a tough moment. (What a cruel sport) Andrew R struggled on a hill but not only caught up but came flying by for the hill. This started an acceleration that caught me in a weak moment. Andrew and I fell off the back and the two of us ended up individually time trialing to try and catch up. A couple of laps later I managed to bridge back up with 3 laps to go. My legs were on the Fritz but with 3 laps to go I knew I could at least finish with the break. On the Final lap I felt I set myself up nicely on the wheel of Bruce Schlatter and when the hilltop finish began Tyler put in a surge, Craig got on his wheel and I on his. As a gap formed I sprinted past Craig for a close finish between Tyler and I. Another Second place. Results can be found HERE.

Training continued yesterday with a strong swim in the lake and a hard run on the trails of Cedar Hill Golf Course. The swim was a set of 6x400m(100m Start speed, 200m mid race pace and 100 easy) Some solid swimming and feeling efficient in the water. In the afternoon, Andrew Russell and I had a set of 5x the Cedar Hill loop which is about 3kms of hilly difficult running. 1 lap warm up, 3 laps build 1-3 and 1 lap warm down. I felt quite strong descending each, 13.35, 12.30 and 11.40. Legs in the ocean for the second time and home for a rest.

But that is all for now,

Lets keep the ball rolling,

Andrew McCartney

No Cotton Wool.