Raleigh 70.3 and U.S. 2015

2015 has brought some big changes to my triathlon career, after having a couple of good results at the half distance early on in the year I was given the opportunity to travel to the US to race. It was such a dramatic and sudden step but as they say "a ship in harbour is safe but that is not what ships are built for". I jumped at this opportunity and immediately looked for races to do that would work around a stint in Boulder for a couple of months with some friends.
Not long after making the decision flights were booked and I was leaving the country with mum on the 22nd May, just before winter hits. I was lucky to have a few weeks of perfect Autumn weather before heading off, however a few days before, I rode in 4°C (39ºF) poring rain, it was time.

First race lined up was Raleigh 70.3 in North Carolina on the 31st May. After a 23hr transit from Syd-LAX-RDU I was on US soil for the first time and Apex, NC had turned on the weather, clear sky's and a balmy 28°C (82°F). To my luck the weather remained like this for my whole stay, it was hot but much more enjoyable than cold wet condition back home.
This was only the 3rd time Raleigh hosted a 70.3 and I was hoping for a quite Pro field but when the list came out it was stacked. This made me a little more nervous but I was too keen to get my first race done.

The race was set out a bit different to what I am use to, the swim and T1 was at Jordan lake about 40mins out from Raleigh, the bike course started at the lake and weaved through the undulating back streets to Raleigh city center where T2 was and the 2 lap run course which was all uphill with a couple of spikes on the way out and the opposite on the way back. Having two different transition meant a 3am alarm to drive to Raleigh, leave the car, setup T2 and get the shuttle out to the lake for T1 setup and swim start at 7am.
Pros only allowed a 5min warm up before we were waist deep ready for the start. Bit of an awkward start being waist deep but a little dive and I was up to speed leading the way on the right side, watching James Sear lead from the left side. After 100m both lines had come together and another athlete had come up the inside on my right, I jumped straight on his feet and was battling with two other guys for his feet. We were 3 a breast behind this guy with a motoring kick all getting dragged along. This jostling for 2nd position continued for the first 2/3rds of the swim until we turned the final can to start heading back to shore and I picked up the pace coming around the first guy and on his other side Matt Chrabot also moved up. Chrabot and I dragged raced each other all the way to the exit ramp but I just got the upper hand in the last few meters to exit the water first. Stoked on my Xterra Speedsuit, first time I have used it and the suits slices thriugh the water. It was a small group of 4-5 I exited the water with, having an advantage of just over a minute on the chase group and several minutes on others. 

Sear had a lightning fast transition to exit first and I closely followed in 2nd. The pace was already on, no time to sit up, feet in shoes and I was off. Sear led the way for the first few miles but I had settled and made an attack coming to the front to lead the way. I pushed on the front for the next 15miles with a short lead by Chrabot in there. I hit Old US 1, fast stretch of short rolling hills, moving along around 30+miles/h. Out of no where Drietz passes me at least another 5mile/h quicker, he was just rolling over those hills at that speed. Chrabot immediately responds to try and chase him down but he was long gone. I had lost site of Drietz and Chrabot was edging away on the fast flats. Around mile 35 I was 4mins down on Chrabot but it wasn't long until I hit the last 15mile of hills to try and make up some ground, into T2 I had reduced the deficit to 2mins from Chrabot. Was really happy to find out I had the 3rd fastest ride of the day in 2hrs 10min, massive thanks to 3D bike fit for dialing in my position two days before leaving. 

It was super hot now and the hardest part of the race to come, the run. The first 3.5miles was all up hill, 30°C (86°F) and hardly any shade. I felt good coming off but as soon as I hit the sun and the hill it shattered me, I just had to focus on keeping composed and taking on nutrition at the aid stations, thanks to all the volunteers at every station, they do a great job and provide so much support. By the time I hit the turn around I was in 4th and I couldn't utilize the downhill like I should to pick up the pace, even splitting the first 7mile. The next 3.5miles was the worst, back up the hill and I was hurting, had too keep reminding myself I have downhill all the way home to get me to the top. I had lost another three positions by the final turn and another closely followed, passing me 2.5miles out from the finish. Had a look behind to see no one within sight I decided to ease off a bit for the last couple of miles so I wasn't completely wrecked when I was finished. Came over the line in a happy 8th position with a 4:01:45 overall time.

 Pleasing result overall, little disappointed I lost so much ground on the run after having come off the bike in 3rd position but still trying to work it out but stoked with that result for my first race in the US, next stop Virginia for Challenge Williamsburg on the 14th of June.

Massive thanks to Fred and Lisa Arnold and everyone from Inside Out Sport for allowing me to train with them and showing me around the Triangle. Thanks to Cary Family YMCA for having me at their pool and huge thanks to all my sponsors and parents for making this trip happen.

Challenge Batemans Bay 2015

After a pleasing result at my first long course race at Huskisson back in February, I was keen for the next one. Straight away I looked at Challenge Batemans Bay as it was another close to home event for me and had heard great things about the race from the previous year. I was pretty happy with my training through March even though I caught a virus that lasted a week, I managed to get some longer runs in and maintain the km's on the bike. The week leading up to Challenge BB was great, feeling strong in every session and everything was falling into place nicely, it definitely boosted my confidence for the race.
Headed down to Batemans Bay Saturday morning for some pre-race training and registration, quick swim before lunch and headed out on the bike course afterwards to familiarize myself with the 'hills'. First few minutes was OK, some rolling hills, then made a turn into what was almost a wall, wasn't long but just real punchy and a grind to get over the top of, for the next 10k it was rolling hills before 2 laps on the flats, the same type of wall was to be climbed on the way back.

Woke up to a dewy morning, pitch black and quite cold. Transition was setup pretty quick, short run done and had to wait a bit for more light before I started a swim warm up. Got in the water for about 15min before race start which was at 7am. After watching the tide and currents at 7pm night before I had a good idea of where to start and which way we would be pulled as we swam. I started far left and noticed it was quite bunched on the right but wasn't fussed as I was confident where I was. I had a clean start and was feeling comfortable putting some pace on for the first couple of hundred meters, it wasn't long until I was leading the train of swimmers, I kept the pace pretty firm the first lap having the lead paddler navigate to each buoy but on the second lap I was on my own, I had lost anyone sitting on my feet and I was weaving in and out of the AGs trying to spot the next buoy ahead. I felt great throughout the whole swim and was able to ease off a bit on the 2nd lap. I came out of the water first with a 20-30sec gap on the next bunch of athletes, this job was made much easier in my new Xterra Vector Pro wetsuit, my arms didn't get fatigued one bit and it is extremely buoyant.

Leading the way, perfect morning (http://www.photomcmillan.com/-/galleries/blog/batemans-bay-challenge-triathlon)

I was not giving up my lead yet, very smooth transition and out onto the bike course ready to put the pedal down. I was over the rolling hills with ease feeling good and as I made the turn ready to climb 'the wall' I could see I still had a decent gap between myself and what I could tell was Appleton and another athlete. The numbers were looking positive early on and was not holding back, unsure of what groups had formed or who was chasing. I was still leading after 10k but could see Appleton closing in fast and by himself, I hit the flats and he took the lead, there was no keeping up with him. I had to keep calm and ride to what I was capable of and watch him vanish up the road. Now that the HR was even and breathing was controlled I started trying to take some on some gel and fluid, what I put in just came straight back out, it was like the water level was at my throat and I couldn't hold any more. After a few little spews and 45min later I finally was able to take in some nutrition but only in small amounts. I was still sitting in 2nd with Robertson a little way behind, Bittner was next and then a group of 5 or so, I started to struggle a bit after the first turn-around heading back north but when I hit the next turn and saw I had put good time into the main group my confidence shot back up and I found a second wind heading out for the second lap. A couple of km's out from the hills Robertson had caught me and I was able to keep him in sight and overtake him again once we hit the hills. Again I was feeling strong over the hills and realized I had put a 7min+ gap into the main group behind, would this be enough...

 

Out onto the run in 2nd place and I was feeling excellent, checking the watch and seeing that I was running 3:10min/km pace was a shock and had to slow it down quickly to around 3:30min/km. Robertson passed me about 3k into the run and provided some good words of encouragement to me which kept my head strong. I passed 10k in just over 36min and everything was looking good, sitting in 3rd with a decent gap, I knew the guys in the pack run fast and their legs would be fresher than mine. At around the 14k mark, I started to struggle big time, pace was slowing down and minor cramps were frequent. The little hill out at the turn around really hurt the 2nd time and I was in trouble, now running around 4:10min/km the chasers were quickly gaining. Bittner passed me not long after the final turn around, then Kastelein and Waddington only a few km's out from the finish. Although my run diminished so quickly I was still very happy to finish 6th Pro and overall for the day with a time of 4:10:04.

Stoked to finish 6th Pro at my first Challenge event and my first proper half-distance race, very well run event and awesome course. Surprised myself in the bike leg posting the 3rd fastest pro time and riding solo for 95% of it. Look forward to the next Challenge event on the calendar and coming back to Batemans Bay next year. Big thanks to my sponsors providing me with the best gear and support from family and friends. Thanks for reading

Qoleum Ambassador

I have never been a big believer in pre and post workout rubs/creams after trying other brands with little to no effect but after being introduced to Qoleum products at a race late last year I was instantly hooked and was overwhelmed with the results. Suffering an injury for all of January I was desperate to get back running as soon as possible before my first long course tri on 22nd February, using the Q-Rub made this possible. Rubbing Q-Rub into the injured muscle before every run to warm it up, I could feel it actively working and no pain was present during or after, I was able to get a good 3 week block done prior to my race. I went on to run 20k in the long course triathlon with no pain after only 3 weeks back from injury. If you have any questions about the product please contact myself (jmontgomery294@gmail.com) or Goodness Emporium (link above). Do your muscles a favor and checkout the Qoleum range, you won't be disappointed, I am offering a code to my readers for 10% off. Click on the link above and type in JAKE2015 at checkout.

Huskisson Long Course Triathlon

After racing the Nepean Triathlon back in October last year I was keen to do more non-draft racing after borrowing a friend's TT bike. It sat in the back of my head for a while until I came across a cheap TT bike, this was a sign and have found myself training for long course/70.3 racing for the past couple of months. I have been enjoying the change in training, the increase in bike k's has been good and the swimming has eased off a bit. I suffered an injury which put me out of running for almost all of January but still had a few weeks prep before the race.
I had been planning to race Huskisson long course at the start of the year but wasn't sure how long this injury would take to recover, ended up entering a week out after getting the all clear. I was really keen to head down to Huskisson, especially for a different event, it's such a great place and the atmosphere down there is awesome. I put myself in the Elite category backing myself for the swim, bike and to see what the run brings. Quality field in the Elites, some strong athletes listed and a total of 19 turned up on the day.

Headed down to Husky on Saturday for registration and some pre race training. It had been overcast all day but a couple of minutes into my ride the rain started to come down and didn't stop until I had finished, perfect timing. Bike into transition, quick dinner and off to bed ready for an early start.

Up at 0445 ready to go straight into transition, still pitch black outside it was a bit tricky setting the bike up. Had a short run and headed down to the water for a good swim warm up. Everything was now done and ready for the 0630 race start, little nervous but keen as to get going.
There was a bit of confusion as to where the swim start line was, the field was a bit staggered and a lot of us (including myself) got caught off guard when then gun went off. I was a bit behind at the start and had to sprint my way to the front and ended up taking everyone with me. For the first lap I lead a long train of swimmers but on the start of the second lap I darted off course for a bit to shake some of the guys and ended up with only one left on my feet. The second lap was a lot harder, passing through wave after wave of other athletes scattered all over the course. Exited the water 1st with Russell closely followed and a 20-30sec gap on the rest. Smooth transition but by no means my fastest, out onto the bike ready to tick over 83k.

Appleton had a speedy transition and was off in a hurry, he wasn't seen again. The bike course was 3 laps and quite undulating making it hard to hold a constant pace, I rode towards the front of the guys chasing Appleton but he was putting 2mins into us each lap and there was no reeling him back. I was happy with how I rode, paced myself well and felt strong throughout. Wasn't happy though when my power meter dropped out after 1:20hr. Came off the bike, legs feeling a bit shaky, much faster transition and was out onto the run just trailing 2nd.

A few guys went out hard but I settled into a pace I had hoped to hold for the next 20k. Legs were feeling alright... for the first 10k but then it got real ugly heading out onto the second lap. Stride rate dropped right off and calves started to burn, I slowed down a lot and had to focus every little bit on turning the legs over the get to the finish. I didn't think I was going to make it with 2k to go and had a quick walk to re-gather and finish off the last part.

Finished 7th Elite in 3:47hrs. Bit of mixed emotions at the end, stoked to finish my first long course and especially in 7th position but disappointed my run let me down so much. Deep down it was kinda expected considering I didn't run  through January due to injury and haven't ran near 20k in over a year. Really keen to get my run going and look forward to the next one.

Thanks everyone for the sideline support and my awesome sponsors. Such a great event in Huskisson, look forward to returning next year.

Results-  http://www.multisportaustralia.com.au/Home/QuickResults?clientId=1&raceId=1200&raceName=Husky%20Long%20Course

Great Australian Swim Series- Sydney

Over the Christmas break I managed to pick up a running injury which put me out for 3 weeks but was able to increase the k's on the bike and keep up the swimming. Had a great few weeks of riding in the summer weather and smashed out some solid weekend sessions with the Cipolla crew. I have been back doing run/walks for a week and everything is looking positive.

The Australia Day long weekend is always stacked with races to do and the usual in the Aquathon here in Wollongong but due to my injury I decided to travel to Sydney to compete in the final race of the Great Australian Swim series at Sydney Harbour. The iconic race location was great for this event especially being on Australia Day, the race start was right next to the Opera House and just behind that was the Harbour Bridge.
The morning's weather was constant drizzle which I think put a lot of people off coming to the race but the event still managed to attract over 1000 competitors with a tough top 10. The 2.2km swim in Farm Cove kicked off just before 9am with the Anything goes category then 60+ age and unfortunately last wave was the U30 competitors.

Standing listening to briefing on the pontoon  I was freezing, keen to get in the water as the temp was around 22. They didn't hold us for long and the race was underway. Super fast start through the middle of the field and it wasn't long until the first 7 or so had made a gap. We had already caught the wave that had started before by the first buoy and it was a struggle trying to pass through them while holding feet. Luckily I had my Zoggs Predator Ultra Polarized goggles for sighting in the tough conditions. Not sure of what position I was but found myself sitting on the feet of a steong competitor I have raced before so was somewhat happy to try and keep up with him. Sitting on feet and passing through each wave category was all that happened for the first 1500 until I found some clear water ahead and made a pass on the guy I had been sitting on. He held in there until the final turn buoy but with 200m to go I finished off hard to make a little gap and ensure he couldn't come round me. Crossed over the line to see one of my training partners just finished which he placed 1st and told me I had finished 3rd. It was a bit of a shock really as I didn't realize I was that far up but was stoked to finish 3rd overall and 2nd in the 20-29 category.















Happy with how I swam that race, felt really good and finished in a podium position with two other teammates from the WIAQ swim team.



Also would like to say a massive thanks to Xterra Wetsuits Australia/Titan Performance Group for putting me on their team for 2015. I was so stoked to join Xterra as I believe they make the fastest, most buoyant wetsuits and have used them before in competition and love them. Thanks again guys, look forward to what 2015 has to offer.

TRINSW Sprint Series Race 1

Back up to Kurnell, NSW last weekend for one of my favourite races of the season, mainly because it is close to home but it is at a great location and is always a well run event. Race 1 was also a qualifying race for Sprint Distance World Championships in 2015 so I was expecting some tough competition turn up.  I have been flat out racing the past few weeks and this would be my last one for a while so was keen to make the most of it and have a good hit out.

It is always an early start out there, 4am wake up to ensure I arrive round 0530am for rego and to get a sufficient warm up done for a 7am race start. The course was a 750m bay swim (beach start), 20k cycle quite hilly at the start but flattens out for the last 15k and a 5k cross country run, U30 males were 4th wave off around 0715am. Bike racked and it was time for warm up, short run and was in the water well before race start for a good pre race swim. I had been in there for around 15min and it was right on race time and course was still not set out, standing on the beach waiting and waiting,

I hopped in for another swim. Race start ended up being delayed by over 30min but finally we were off and racing. Gotta love beach starts, running on water a body length ahead of the rest of the field

Pictured furthest away from camera

I lead the U30 swim for start to finish and had a decent gap on the rest of the competition, coming into T1 the run up the bank was congested and decided to take to the grass and found myself falling in a ditch, luckily I didn't twist anything and was back up running into T1. The bike mount is a bit tricky as it's on a hill and as I watch people falling up ahead I ran my bike 100m or so up to the flat to mount. Feet in shoes straight away as there was another punchy hill just ahead, these little hills continued for the fist 5k before I was out of the National Park and on the main road.

I had kept my lead until about 8k in the bike when Douglas came past me at what looked to be like car speed and he was gone in the next minute. Although I felt pretty flat on the bike I still managed to post 2nd fastest time overall. Onto the run now still placed 2nd and about 50sec down on Douglas I heard, although my form felt alright I knew I was running slow and this went on for the first 3.5k. It wasn't until the last lap I felt like I was at my speed but by then the race was over and settled for 2nd overall.

Another good race at Kurnell, happy to come away with second behind strong competition. That finishes up racing for a while until the New Year, time to get some solid back to back weeks of training done and maybe the odd ocean swim.

 

Summer time, race time

Summer is upon us with hot days but it has bought with it a week of back to back storms every afternoon. The summer season also means it is racing time here in Australia and I have wasted no time in getting amongst the ocean swims and variants to triathlons. Over the past few weeks I have completed in the Coogee Island Swim, 3 Points Challenge and Bondi to Bronte swim, all which have been perfect days for the events. I am back in the full swing of training now and everything has been going well, I have had a bit of a knee niggle while swimming the past week but it hasn't stopped me from chuckin the pull buoy in for the session.

First up was the Coogee Island swim back on the 23rd of November, this was the first time I had done this race and was keen to get up there and have a crack after hearing friends talk about it. I decided to enter both the 1km and 2.4km swims and use the 1k as a warm up, even the 1k race had a pretty stacked field with some quality surf club swimmers, a German national and Aus Olympian.
Jumped in for a quick warm up and the water temp was perfect for racing, sitting around 22-23°C, was only in for about 10mins before I was lined up on the sand ready for race start.
Off to a quick start down the sloped sand hill, dove into the water and was up among the front guys, it wasn't long until the big guys put on the pace and left me behind to sit on my brothers feet, he has been swimming strong and keeps a straight line in the open water so if I could stick with him I'd be happy. After about 300m we had caught the waves that had started in front and it was a battle trying to swim through them all whilst trying to stay on feet, a couple of times and had lost him and going around a swimmer a different way I ended up with a blue bottle wrapped around my ear, it was only on for about 10sec but I could feel the instant pain, luckily the pain disappeared as my adrenaline was running. I just managed to sit on until the last 100m when he put on a break coming into the beach and let him go as I still had another 2.4k to swim after this. Ended up finishing 7th overall and 3rd in 20-29. After I crossed the line the pain returned and not just to my ear but the whole side of my head, I got some ice and sat down. My neck muscles kept cramping and I was shaking uncontrollably, I was thinking this was it for the day knowing I only had another 30min before the 2.4k race start. Finally the ice numbed most of the pain and I decided to race.
Again the field was pretty strong with most of the top guys from the 1k swim, the race was a 2.4k loop around Wedding Cake Island, the north wind was starting to pick up and it was getting pretty choppy out the back. The race was on and another clean start put me in the front pack, it was all out for the first couple of hundred meters then it eased right off having around 9 guys swimming in the pack. I was sitting comfortably in the middle for the first km or so but started drifting out the back and was constantly on and off the back for the next 750m until we rounded the last can at the island before heading in and the pace was on and I was put into no-mans land coming all the way into the beach, ended up losing a minute on the pack but still finished up 7th overall.

Last weekend I headed up to North Curl Curl for the 3 Points Challenge which I competed in last year and finished 3rd. I was keen to go for the win this year hoping that the course would be back to normal (300m swim/1500m run/300m swim/100m run/400m swim/2500m run) after having the huge surf conditions last year. I arrived to find a perfect day with a 1-2ft swell rolling in, looks like it was going to be a good race. With a 10am race start I sat back and watched my brother race the 2.4k Ocean swim which he placed 3rd in behind two solid swimmers. Warmed up with a bit of run course recon and got in the water for about 5mins before race start. A few decent guys were lined up including some triathletes and 2nd place from the event last year, looking like it was going to be a hard race.
We were underway and my start was pretty awful, lost a bit of ground and a couple of gun swimmers got away early. Came out of the water in 3rd and could see 1st had a huge gap, quick T1 and I was off hunting them down, I picked off 2nd in the first 500m and was bridging the gap to first. By T2 I had caught first but he was a strong swimmer and ended up putting time into me again in the swim which was full of rips and felt a lot longer than 300m. Back into transition and he wasn't far off, with a lot of stair in this section I made up time and past him about half way to take the lead. Shoes off and in for the last swim, dove in and I was shattered, my legs were not functioning and it was only my arms dragging me through the water, he caught me after 300m and passed me just as we exited. Quick T3 and I was back in the lead ready to bring it home, the stairs back up to the top wrecked my legs but it was all downhill from here... not quite. With a 400m sand run to finish off I had two guys not far off and I was hurting, unsure whether they were going to attack I put my head down and sprinted for the line to take the win. Huge thanks to North Curl Curl SLSC and event sponsors for holding such a great race, will be back next year for sure

Next was the Bondi to Bronte ocean swim the day after, I couldn't say which muscles hurt but my whole body ached. I had done this last year and enjoyed it so I thought I might as well do it again, another awesome day but the water felt a lot colder than the day before maybe under 20°C?? I entered the Elite category so I would get to swim with a quality field a be the first wave off for the day rather than swimming through everyone. Elites was stacked full of quality swimmers including last years winner.
It was a beach start and there was some solid shore dumps coming through Bondi and right as we started one came through a broke the field up withing the first 10m. I could say I half got through it, wasn't out the front but didn't get slammed by it. The front guys got away as soon as they were in the water and I was sitting in a pack with 8 other swimmers, this didn't change until the last 200-300m coming into Bronte when they picked up the pace, I had nothing and had to just watch them get further ahead. The were a few waves at Bronte and I was hoping to catch one in but I had come in at the worst time and missed all waves, having to stroke right until I hit the sand. Ended up 14th overall, pretty happy considering how I felt from the day before.
So stoked to have Zoggs brand supporting me, the Zoggs Ultra Predator Polarised has been my goggle of choice for all 3 events. Didn't let me down once with fogginess, leakages or anything else. No other goggle comes close for open water events and the Zoggs Watson Toggs is great for training and racing.

No rest now though, I am racing the 1st round of the Sydney Sprint Triathlon Series at Kurnell this weekend which is an Age-Group World Qualifying race so there could be some strong competition here at this local event. Stayed tuned...

Thanks http://www.nickfletcherphotography.com/ for the photos, some great shots of the 3 Points Challenge