CCWC Macau 2010 City Dragons Training Update

Well, it has been 4 weeks since my family break up at Hamilton Island and it was time to provide an update to what has been happening in preparation for CCWC Macau 2010. During the week in the sun up at Hamilton Island I wasn’t sitting idle as I knew I had to keep relatively in shape for this up and coming campaign. As with the nature of being sun drenched and surrounded by water (both in the blue yonder and pools), swimming and playing around with the kids was a given. I also managed to get out for a couple of steep trail runs on the island with the first one of around 6kms and a climb of 252m up to Passage Peak. Brilliant views from up top and I managed to pump out 30 push-ups on a rocky platform. The second run I had on the island was another trail run down to Coral Cove. I covered over 5km with a climb out of the cove of over 200m. Again, there were more spectacular scenery and views on the trail.

As a complete contrast in weather, we arrived back to a drenched Sydney in pouring rain. I had the plan to attend training that night but it was cancelled and a pool session was called. Unfortunately, I hadn’t read my emails before hand to pack swimming gear if the weather was feral as I basically got home from the airport and went straight to training. Not all was lost as Heidi was happy to see me home and watched the XXXX Queensland Maroons take out State of Origin I over NSW Blues. Go Queenslander!

Friday evening there was no training scheduled as we celebrated Azza’s 40^th birthday at Oscars Pyrmont. As a dress up party we had to come as what you would like to grow up to be. I got drawn into joining 3 others in dressing up as the Ninja Turtles. This I imagine was hilarious to see as we made an instant impact as we walked from the parked car all the way to Oscars and coming through the doors. A great night had by all.

The weekend arrived and the weather improved as opposed to the forecast and sand dune running at Kurnell was in order. Heidi and kids came along to check out the dunes and the kids had a ball running up the dunes and playing in the sand. The session was tough as envisaged with 5 laps of a set course followed by 5 sprints up a dune in teams. Lunch afterwards was in order and we headed to Cronulla.

I had 2 water sessions back to get reacquainted before the weekend water time trial. First session was a distance session which I was glad to have to put some paddling mileage in followed by a power session on the Wednesday evening. I wasn’t overly concern about the water time trials as I knew I was cardio fit from adventure racing and mountain biking and could endure the distance without any troubles. My only concern was that I lacked physical strength up top after being away from DB for 2 years.

A 4:30am wakeup call was harsh for the 5am roll call. But nevertheless, MVU and I headed down to Bank St to join the rest of the squad loading up 2 x 20 man boat and a 10 man boat to take over to the trial area of Black Wattle Bay. It was a cold morning to boot and staying warm was a challenge as we needed to be ready to roll when called upon. All in all, I was happy with my effort as this course was a different to the ones I have trialled on as it was longer. However, the distance did not phase me as my enduro form kicked in well but lack the strength to provide me more grunt. Up against Keifa I had a relatively good start and we were pretty neck and neck all the way until the last 20-30m where Keifa’s strength started to pull away from me. In the end he only pipped me by 2 seconds. I’m pretty chuffed about this considering the lack of water time I had to prepare for this. Everyone piled into the café at Channel Ten for breakfast afterwards and headed off for sand dune training afterwards. This session I could not make as I was back on kids duty as Heidi was doing her weekend shift. The kids had a ball with the sleepover at Mark and Ingrid’s place and a big thank you goes out to Ingrid for looking after the kids while MVU and I was doing the water time trial and for allowing us to stay over while Heidi was doing her on call shift. All packed ready to go home, the kids and I walked to the tram stop and caught a tram ride to Central Station. After finding the right platform at Central we caught a train to Strathfield where we need to catch a bus home for the final part of the journey. The trip home was smooth and the kids enjoyed the experience. I rewarded them with some play time on the play equipment at the local park.

With the water time trial out of the way it was time to focus on putting in the hard work for the next 8 weeks before we leave. Ryan’s (coach) well layed out plan looks right on the money with minor adjustments to suit the squad fitness levels. Monday evening encompasses distance (4km) training on the water on both sides. Wednesday water sessions focus on power with milk crates used for resistance work. Friday sessions could entail any component of workout ranging from power/distance sessions to swimming. I have had hit the pool a couple of times for a recovery swim session of 1km. Each time (Ian Thorpe Aquatic and Sydney Aquatic centres) the kids have came along for swim watched over by Heidi while I punched out the laps. A quick change over and it’s Heidi’s turn to churn up the lanes while I keep an eye on the squids.

As each week passes, my paddling fitness level has definitely increased along with my paddling strength. Accompanied by the tweaked stroke technique, the new rating level imposed by Ryan for this squad is immense and challenging. City Dragons needed the step up in level in order to compete against the world’s best crews.

Stay tuned for the next update which will come before we leave for Macau.

This is the last post before we fly out for Macau on Monday 26^th July and I thought it was an opportunity to provide an update on how we are faring for the championships. We are in the throes of finalising preparations with only a race practice session left on Friday and a Bikram Yoga session on Saturday.

 

Since I last updated over 4 weeks ago, the squad have endured a lot in that short space of time in terms of fitness, heath, celebrations and indecisions. Albeit, things are looking good for City Dragons after last Sunday’s practice races with Pacific Dragons on Black Wattle Bay. There have been plenty of members that’s been sick or still recovering from various forms of flu or colds among the sleepless nights many had by all during the World Cup of Football. In the midst, we celebrated Azza’s change in life, firstly with his 40^th do and a buck’s party following his announcement that he’ll wed Ines. On top of that, the now newly weds are expecting their first! Congrats to Azza and Ines on this momentous occasion.

 

Cross training has been influential as part of this campaign as everyone will get stale from just dragon boat paddling. To break up the monotony, we have ventured out on kayaks on Sydney Harbour, hit the sand dunes of Kurnell, recovery swim sessions and to acclimatise to Macau’s conditions Bikram Yoga.

 

The DB water sessions have been broken up into distance and power sessions and some sessions have been brutal in terms of what Ryan have set out for us. Bravo to him for sticking to the training plan and not deterred by external factors. The last couple of weeks entailed the obligatory power sessions and the building up of races for all distances. The last weekend before flying out we did some bench marking by having a race session against Pacific Dragons. All distances were cover in the form of 500m, 200m and 2000m. The form suggest that City Dragons were on track with their training regime.

Season Wrap up 2009/10

The summer season of enduro racing has finally come to an end... or so I thought... well for the adventure racing and mountain biking part it was. Hear more about it a bit further in the blog.

The season started back in June 2009 when I decided bit the bullet and enter the Anaconda Adventure Race on the Gold Coast as a soloist. Training for this event took 3 months of preparation, which included learning how to paddle a Epic V10 surf ski for the very first time, getting the use to swimming again and following that black line, pounding the pavement before, during and after work, and heaps of riding on and off road. I raced in late September and race condition was perfect for that time of the year. The swim leg - I knew I would struggle to stay in mid field but I stuck to my race plan and kept to a good rhythm and tried to stay in other competitor's slip stream for most of the leg. Transitioned over to the ski leg and got out over the break not too badly and made my way up north in the open ocean before catching this long wave into Tallebudgera Creek where I saw Heidi and the kids. Woohoo, what a rush! A quick wave and then it was another 6km before the run transition. Got out onto the run and I ate as much as I could before I couldn't anymore. The run leg saw me doing about 6 river crossings and running over rocky terrain before this mother of a hill that took 20min to ascend. Make it to transition after getting lost for a while, got checked over by an official to see if I was okay to continue as the day got a bit warm.  Off on the bike and I made up heaps of time on this legs as I knew where to push myself as I did a reccie on the course not 2 days prior. Over cooked one corner too fast and I slid out causing a big gravel rash on my tricep, hip, thigh and knee. Carried on regardless and came into transition quicker than my support crew anticipated. Changed over for the final run leg and I powered for home catching sight of the family again just before the finish line. I was very happy with the result as the goal was to finish and enjoyed the whole race pushing my limits without being in any sort of pain!

Next race was the Highland Fling at Bundanoon (bottle water free place). My first 100km MTB enduro and what an introduction! Went down to Bundanoon with Howard who was doing his first 50km race. We rocked up at the Pony Club where we were camping for the night. Lo and behold, we were directly in front of my work mate Marty and his riding buddies. The 100km was more like 113km, lots of undulations, steep hills and heaps of single track! A hard slog considering I had a leak in my rear shock for the 1st stage. Got that rectified and had it pumped up too hard for the rest of the race. No wonder my back and rear end was very sore! The middle stage of single track was awesome but a hard grind. Gritted my teeth and hammered home on the last stage as fast as one could. Spent, I crossed over the finishing line with Heidi and the kids there cheering me on along with Howard and Marty. Boy, my butt was sore for over a week!

My first foray into 24 hour mountain biking saw us entered as a triple in the JetBlack Twenty Four Hours Sydney. Entered as Boris, Blockie & Bullwinkle, however Troy pulled out with illness which left Kieran and I with a dilemma as we couldn't find a replacement rider in time. We bit the bullet and decide to man up and registered as a pair - meet Boris & Bullwinkle. Met up with the lads (Mic, Cam & Kieran) at Del Rio Riverside Resort where we set up camp. Also in the race was my work Marty and his riding buddy Brad (Cool for Cleats) plus my dragon boat racing team mate MVU racing in triples with his work colleges. Weather condition wasn't the best as it rained heavily prior to the event. The race got underway under grey skies and not long light showers were about. Kieran led off from the start and the game plan was doing 2 laps before handing over to the next rider. The course was a 9.5km circuit made up of part BMX track, tarmac, gravel road, and single track. Off course, there was the 2km pinch ride up the hill thrown in for good measure. Kieran and I were putting out good consistent laps and we were sitting in 7th at this stage. The plan was to up the ante and lay out 4 laps each at night to give the other rider a break. That never eventuated as darkness grew so did the rain... and boy did it rain! Down pours saw the track deteriorating at a point where there were water running over the track and downhill switchbacks were getting absolutely loose as! I did not complete a lap under darkness as the organisers decide to put a 12hr pause to the race. The organisers worked frantically in the wet conditions into the night re-routing the course and made adjustments to have the race to start again in the morning. Fabulous job the organisers did considering the trying conditions. With 4 hours of racing left I put up my hand of restarting the race for Boris & Bullwinkle and smashed out my 2 laps before Kieran smashed out his. We managed to pump out 22 laps (11 each) and to our surprise with came in 5th in our category. Kieran and I were very happy with our result indeed. Stray Dogs (Mic & Cam) came 3rd whilst Cool for Cleats came 2nd. 

The plan was to my first surf ski race in the Kayak 4 Kids race on Sydney Harbour. This never eventuated as 1) one of my neighbours drove straight into my ski and puncturing it with a massive hole in the hull and 2) I got a call up to replace a rider in a Team of 4 in the Mont 24 Hour MTB Race. Luckily, I still had some riding form from the previous 24 hour race and my regular commute to work. My main concern was living up to my team mates expectations and pumping out consistent laps both during the day and at night. Craig and I headed for Sparrow Hill, Canberra early Friday morning to set up camp for the boys. I managed to get in a practice lap to see what I was in for. OMG! Wow, 19km of sensational single track through the pine plantation. Mic and Kieran arrived later that night after work and after some port and chocolate it was off to bed. Race day and it was a solemn start to the race as the organisers held a minute silence and honour roll lap for the late James Williamson for the first hour. Craig had this brilliant plan of riders of similar times would pair up with the quicker rider. That is, Kieran and I paired up and Mic and Craig paired up. The plan worked a treated as we pumped out consistent lap times lap after lap. Night riding saw Kieran and I pumping out 2 each while Mic and Craig slept before it was Mic and Craig’s turn for the doubles. That lap after waking up was the hardest in the dark, luckily the sun came up and my last lap of my double was done in the morning light. Lactic Wastrels came 41st in our category smashing out 21 laps. A fun time had by all.

Last enduro planned for the season is the Dirtworks 100km Classic NSW. My 2nd 100km MTB enduro and I was looking forward to it. I trained quite well for this event clocking up heaps of kilometres both on the road and on trails. Also entered into the event was Howard who was attempting his 1st 100km enduro as well as Ronnie. Marty and his riding buddies have also entered in the event as well my other riding comrades Kieran and Cam. Howard, Ronnie and I convoyed to meet Marty at the river crossing where we met up with Marty’s mates. We got to race site and set up camp in a pretty good spot. Everyone seemed to be relaxed and keyed up for the race. Race morning produced awesome racing conditions as it wasn’t too cold to begin with. The hooter went off and so did 700 other 100km riders in 3 waves. Learning from last year in the 50km, I didn’t go out that hard on the tarmac/gravel section before the 1st climb of the day. I had Howard with me as we worked together. Ronnie dropped of very early on. As there were so many riders walking up the hill and getting churned up it was difficult to have a crack at trying to ride it. So Howard and I walked it until we got to the gate before getting back on the saddle and setting a good pace towards the 1st water stop. Unfortunately, Howard had a minor fall not far from the stop, luckily he was okay and I manage to catch up with him as I started to head off as he came in. I could no longer wait for Howard as I need to push on and the next section required full concentration as it became technical and have some very bumpy sections. Made it to the half way mark and I quickly topped up on food and fluids before setting off again. I worked hard up the fire trail before heading down a rocky downhill section. This is where Ronnie came a cropper down this section and went over his bars. Thank goodness his bike was okay!  At the river crossing you have a choice to wade across the river or ride the bridge which is made up of planks over plastic kayaks. Well, I bit the bullet and decide to ride the bridge. Started off well, made great progress and I felt I started that I was slowly drifting to the left. I applied the brakes and that’s all she wrote as I thought. Luckily, I unclipped my left shoe and stuck my foot out managing to land on the kayak. I uprighted myself and to the round of applause by fellow riders and volunteers I managed to save myself from falling in. A quick bow to say thanks and I was off walking the bridge. The next section was hard as the climb as just long and never ending. I manage to run out of water 15km from the end and I knew if I can manage to hold on until the downhill section, I’ll survive. I rode my guts out for the final 5km on the flats as I wanted to break 7 hours. I knew this last bit of road from the 50km last year and I managed to even pass about 6 riders home. Crossed the finish line all spent and I looked down on my Garmin Edge 305 and I saw 6:59. Woohoo! Goal achieved!! I was stoked with the time. Howard came in nearly an hour behind me and you know what happened to Ronnie (withdrawn). Marty smashed the race and did his PB by 25min and managing to finish 36th overall and 11th in his category. Kieran and Cam also PB’ed as well as I managed to catch up with both after the race. On the downside of things, besides Ronnie’s stack, I was told that I missed out on a Niner frame at the presentation!!! I was there packing up and I usually attend these things!!! Spewing!!!!!

The last race entered for the season is the up and coming 25km Careflight Woodford to Glenbrook Classic Sunday 27 June 2010. This race should be a blast and I’m aiming to better my time from last year. Target: 57min. Joining me this year will be Ronnie plus Cam, Craig & Kieran. Mic is still off resting his plantar fasciitis in his feet.  Stay tuned for a write of this after the event.

As I mention at the top of the blog, I thought I had finished with the season until I had a carrot dangled in front of me by my dragon boat mates. The whole season I have been chipped at with constant baiting by the veteran paddlers from City Dragons Dragon Boat Club in trying get my back into the boat for one last crack at the CCWC Macau 2010. They seen me paddling in the corporate crew and knew there was still a chance in bringing back this old boy into the squad. They have finally succeeded and with the permission from the lovely wife Heidi, I am giving a crack at trialling for a spot on the crew. Retirement on hold - 2 years since I paddled in anger with the club. Stay tuned for updates on how training is progressing in the coming blogs.

Paddling on Sydney Harbour

Awesome day had by all this morning as 10 members of the City Dragons Opens squad converged on Point Piper for a kayak session on Sydney Harbour. This wasn't an ordinary day out on the harbour as flotillas of boats and various crafts were heading out towards the Sydney Heads waiting for the Ella Pink Lady (Jessica Watson) to arrive on her epic solo around the world voyage.


The squad start off with a race of approximate 3kms from a buoy in Rose Bay and around Shark Island via various buoys and lighthouse. After that heart starter, we then proceeded to a beach in Shark Bay. This where we had a break and watch each other coming in on the surf with hilarity. After a little break it was time to head back in the soup that's being dished up by all the spectator crafts on the harbour. As the waves were coming in onto the beach it was also a challenge and funny to watch each other trying to make our way through the breaks. Once all successfully negotiated the breakers we headed towards Camp Cove.


The group moored up on the water around Camp Cove waiting for all the stragglers to catch up. We weren't going any further out as the chop grew bigger plus it was time to head back. This was nearing 11am and the thought of Jessica Watson could be coming in. Alas, on the drive home, news says that she was 3hours behind schedule due to a rip in the main sail.


The group headed back to Point Piper and the fitness showed among the group with the group getting stretched out. Plus the wind was also picking up which made the paddle back even tougher. Back at the kayak shack we went up to get changed and there were 3 members yet to get back. Hopefully, they arrived back okay as I needed to head to attend a 3 year birthday party.


Next training session - Monday evening - dragon boat water session focusing on distance.

Dragon Boat 7th CCWC Macau 2010

After much deliberated decision making and convincing the powers to be, it has been decided that I will attempt to trial for the City Dragons Opens squad for Macau. City Dragons Opens qualified for the 7th Club Crew World Championships in Macau after claiming silver in both 500m and 200m Final at the National Titles recently held at West Lake in Adelaide. This followed up by a bronze in the 2000m Final.

The hard road begins with the squad already back in training for a week and this will continue for the next 2.5 months until the championships. Training will be consist of 3 times on the water for dragon boat specific sessions during the week and supplemented by either a kayak, bike ride, swimming or yoga sessions on the weekend. There'll be a fitness test on land and a water trial to determine each paddlers fitness.