400m Swim, 6km Ride, 2.5km Run, 6km Ride, 2.5km Run

This past weekend Aaron Thomas, Matt Sharpe and I made our way over to Barrie, Ontario for a fun new multi-sport event called E-Games. We competed in the Formula 1 Prospects race with 10 of Canada's olympic hopefuls. It was an awesome bonding experience with fellow Canadian athletes and being such a interesting format in which none of us have trained for, it made for such a fun race. With Rogers Sports Net's Cameras at every angle we all wanted to put on a show. Race hard, put it on the line and see what happens.

The race consisted of a 400m swim and 2x(6km ride, 2.5km Run) before hand, we all had the same question..... how do I race this....whats my strategy.....

The water was unusually cold, around 15degrees. I did a very short swim warm up as my face just froze. We all lined up and I chose far right. With shallower water and a clean line I had a really strong start. I pinned it to the first Buoy and settled in for a strong 400 pace. It was a bit hard to sight coming back into shore as we swam into the sun but I found my way. 

I had a nice fast transition and was off onto the first 6km bike.

I rode the first lap and a half alone but was joined by Sean Bechtel, Matt Sharpe and Tyler Bredschneider. We worked well together to build a lead which set us up for the first run of the day.

On to the first 2.5km I built a gap of about 20 seconds on second place. I felt super smooth and was running strong.

On to the second 6km ride I did a lap and looked back, Simon Whitfield was yelling at me on the sidelines, "Just go for it! Go it alone!" With the Lead car, and the TV cameras on the Motor Bike beside me, I decided to commit to the break.  My goal was to chase after the motor bike. On my own I rode hard for 6 laps of the fun technical course and came of the bike with a 20-25 second gap. 

For the final 2.5km run. I knew Alexander Hinton was pushing hard to catch me. I ran hard but started to suffer on the final lap. With about a 100m to go Alex came past me on the hill. I sprinted hard but just couldn't get there. 

It was a super fun super exciting race. I took a risk on that second 6km ride but came up just short. Either way, the E-games Formula 1 race was a blast and a nice tune up for next weeks Edmonton World Cup. 

Rogers SportsNet should have some awesome film of the event. I will be sure to pass on the showing times.

All in all, it was a great experience coming out east, hanging out with some good people with some fun, fast, friendly racing. I leave beautiful Barrie Ontario with 9 good friends.

More photographs and full results coming soon,
Hope all is well,
Andrew McCartney

5 Days of Racing

Last Weekend I had a very fun past 5 days of racing in. My next big race is Kitzbuhel World Triathlon Series Race, with a ride consisting of a 5km flat leading into a grueling ascent up Kitzbuhel Horn mountain(11.5km) Video Click HERE. Finishing off with another 135m ascent for the run.(2.5km) With this in mind I used the Robert Cameron Cycling Festival to prepare. 

Day one was the Rumble Dallas Road Time Trial which consisted of a fast and furious 5km sprint along Dallas road with two 180 turns. Unfortunately I didn't get a warm up in but it was a good quick workout. It could have been better but I am content considering the lack of warm up.

Next up was an opportunity to race Cat 1/2 BC Road Championships. 

This was a battle of attrition with the route taking us up Rocky Point Road, right and further up to the top of the steep Liberty Road and back around the technical Kangaroo Road. Entire teams were dropped. Every lap more and more people were popped off the back. This was definitely one of the most difficult races Ive been a part of with some big names in the cycling world driving the pace. Unfortunately along Rocky Point Road some cars got on the course and split the pack and I did everything I could to get back in the lead pack but this shattered my legs in the process. I held in for 90 out of the 120km race. I felt awesome on the climbs and it was a perfect workout to prepare for Kitzbuhel. 

I recovered well for the next days Bastion Square Grand Prix.

I raced really smart here. I wanted to breakaway but I knew I had to commit to one attack. I positioned myself well and stayed patient as the attacks came often but none of them stayed away. Finally with 12km to go I saw my chance and attacked. I was joined by two others. I poured everything I could into it and we were off. With a large gap the sprint would come down to the 3 of us. I didnt want to get in a sprint finish with Mike Korb so I attacked several times in the last 2 laps. Joel Taylor lost contact but I was stuck sprinting it in with Korb. I was at the front, I tried to keep the speed high but he came by me on the line. Super fun. I don't quite have the sprinters legs.

The very next Wednesday I was back racing. The full Russ Hayes Crew was out and my goal was to make it as hard of a race as possible for everyone. Every chance I could I tried a Break or pinned the hills. I felt in control of the race. The pack was reduced to about 8 of us(down from 25ish) It got to the point where it was almost expected for me to attack. The race came down to a sprint finish and I finished 4th.

Thats all for now, next stop Barrie Ontario and then Edmonton. 

But more on that later.

Ciao for now,

Andrew McCartney

It's Been a Long Time Coming..... World Triathlon Yokohama.

On the line, I stood beside Jonathan Brownlee and Martin Van Barneveld. The two of them were having a very casual conversation as the race was to begin in less than 2 minutes. If Jonathan was nervous about the race, he sure didn't show it. Why did these two seem so calm? We have the Pirates of the Caribbean theme song playing and then the very ominous drum beat. I believe that Jonathan had a plan, knew exactly what he needed to do and was confident that he could get it done.

Through advise from Sharleen Hoar, I drew up a plan for myself. Not something I 'hoped' would happen, but a series of points that based off of training I know I am capable of. I was still quite nervous but I was confident in what I had to do to be happy at the end of the day.

I was ranked 34th out of 39 coming into the event, so with slim pickings on the line, I chose a spot on the line about 10 in from the left. The drums played, followed by silence, and then quite abruptly the horn went. I hit the water with three dolphin kicks and surfaced in the 'washing machine.' I drew from training and spun my arms as fast as I could and I broke free. I kept the pressure on for the next 200m to ensure good placement. I sat about 4th place for the first 750m on Brownlee's feet. We exited the water only to dive back in for the second lap. Another strong streamline moved me up the side. I found myself side by side with the russian Denis Vasiliev. I pulled ahead to make for a comfortable transition. I excited the water first in a time of 17.25. 

T1 was so smooth. My wetsuit came off easily and I was off. 

In the pouring wet conditions I rode well through the initial technical portion until the long straightaway when I was joined by 7 others including Brownlee, Gomez, Vasiliev, Silva, Shoeman, Shaw and Van Der Stel. The first three laps were very fast. Our lead increased to one minute and twenty seven seconds(1.27). The glassy wet roads made for some white knuckled riding but I was confident in my rainy cornering abilities. I did have a close call at one point when moving up in the pack. I was put into the rails unintentionally. I was a bit worried I'd get a pinch flat from riding over the feet of the rails. Luckily I stayed up and my tires held up.

I entered Transition 2 with the biggest smile on my face. The race was going well and I was sure to exceed my goal of top 30. I had a nice fast transition and was off.

I found my running legs early and with my Garmin in hand I set a pace that I was confident I could hold. The rain really began to pour half way through the run. It felt like I was home in Victoria. I ran my own run. I let go of pacing on the final lap and opened it up to the finish. I posted a run split of 31.53. I finished my second WTS in 7th place. Results Found HERE. With this result my current ITU World Triathlon Series rank is now 21st. Click Here.

The pieces have been there in training but on Saturday it came together. I stuck to a plan and I enjoyed myself. I raced with confidence. I believed I was capable and it was liberating. I left Yokohama with much more confidence in my ability to perform on race day. I am excited to be home and build upon this weekends performance. This was a great start, but there is much more training to be done!


Ciao for now,

Andrew McCartney

Struggle in Sarasota

This past weekend I competed in the Sarasota ITU Premium Pan-american Cup. I was more excited by the idea of an Olympic distance. I was content with the result from Clermont. I felt that a sprint triathlon the week before would clear the cobwebs of more than 6 months without triathlon racing.

My taper was much better for Sarasota, with a less is more attitude I arrived on the start line like a loaded spring. I felt fantastic race morning. Conor Murphy and I did a 10min jog in the morning. We rode to the course and the swim in the cold wetsuit legal lake was a welcome relief from the 25 Degree weather.

Located on a man made lake designed for a rowing centre to-be. The swim was a two lap pontoon start with a run-through. [At this point I would like to make it known how much I LOVE run-throughs] I am not sure if ‘Run-through’ is the proper term but basically a ramp to exit lap one run to the edge of the pontoon and hurl yourself into the air to start lap 2. 

My name was called and I selected my position about 7 positions in from the left. At the gun I knew it would be important to have a good start. I know I don’t have the best reaction rate. Slow off the line I had to make up time. I pushed off hard and did 3 butterfly kicks under the water. I came to the surface with a half body lead. 5 hard strokes and I was free. Out of the washing machine I pulled away. I was pleasantly surprised to have formed a large gap almost purely due to avoiding the thrashing waters. I stroked it out for the first lap looking back convinced that Tommy Zaferras would be coming up from behind. I took full advantage of the run-through. I’ll be honest, It wasn’t my most elegant dive. Second lap I simply maintained the gap. 

I exited the water with about a 15 second gap to Tommy and Luke Farkus and about 40 seconds to the Chase.

On to the bike Tommy and Luke came up quickly I jumped in with them and was forced to make a decision, do I commit to a breakaway or stick to the plan of saving my effort for the run. We were moving quick, 40-42km/h into the headwind and up to 48km/h with the tailwind. We were moving. 12km out of the 38km ride we did our best. All the while I questioned how wise the break was. I looked back to see the chase bearing down had. I pulled up and drank and ate all that I could to make up for the effort. Keeping a close eye on my Heart Rate I tried to lower it to a reasonable heart rate. I had to cool my body down and focus on good positioning; At the front through the corners and rolling through but no epic pulls. With 2km of riding remaining my main goal was to position myself well as I entered T2. Unfortunately, as I stood to move up in the pack, both legs began cramping simultaneously. I could not move up. 

The cramping continued on to the run. I ran through as much as I could. I struggled to the finish. The best I could do was 15th place on the day. 

Most definitely not the result I was hoping for or am capable of. Very disappointed. I made tactical errors during the race but I know there are several changes I would like to make to my training for the next month. I know I have the pieces, but I intend to focus in on race specific preparation as soon as I get home. I am excited to get back to training.

It was a pleasant 2 weeks. I made some new friends, Conor Murphy from Ireland, Lawrence Fanous from Jordan, Graham Lietch from Scotland, Johnathon Rodrigas from Columbia, Dan Feeney and Zara Guinard from the USA. 

An absolute pleasure lads. 

L-R (Me, Conor, Lawrence and Graham)

That is all for now,

Hope all is well,

Ciao

Andrew McCartney

The pieces are there.

So the first race of the season is complete.

Last Saturday I competed in the 2013 Clermont ITU Sprint Triathlon Pan American Cup. 
This year they changed the course to make it a full 750m swim. Unfortunately due to some colder weather it was a wetsuit swim. The bike course is flat and fast with a 180* corner and a bit of technical work near the transition. The run is also flat but long as I measured it to be 15.3km long on my Garmin.

Normally, I like to line up to guarantee clear water but with a definite advantage to the Right, I had no choice but to risk it and position myself in the middle. The race began and it was messy from the start. For the first 200m I got a bit pummelled from left and right but managed to get open water. I moved into 3rd place and settled there only to see a gap form between 1st and 2nd. I went to bridge the gap but fell short. I swam the final 400m between Tommy Zaferes and the rest of the pack.

2nd out of the water, I got a bit stuck in the wetsuit but was comfortably in the front pack.

We grouped up pretty quickly. I spent the first lap making sure I got all my nutritional needs. Our gap quickly jumped to 35seconds and then levelled out. We maintained this gap for the remainder of the ride.

I wasn't in great position coming off the bike so I had to move quickly.

The first km of the bike was rough. Looking at the Garmin I forced myself to push it. I picked up my arms and my legs began to follow. I started to move up. I worked well with Luke Farkas for a couple of km's and then tried to chase down Connor Murphy and hold off american Kaleb Vanort. I ran an average pace of 3.08/km for the 5.3km to finish up in 9th place.
RESULTS FOUND HERE.

Overall, I wasn't as sharp as I would like to be but I feel it sets me up nicely for next weeks race in Sarasota.
More on that later though.

Ciao for now,
Andrew McCartney

Swimming Video

And Here It is....

Thanks,

Andrew

Cedar 12km and Training Update

After a tough tough week of major miles on the bike we did take it back a notch in the week leading into the Cedar 12km. My swimming however has finally clicked. I had been concerned with my fitness in the water and to be honest I had just felt sloppy. In the past week it just seemed to click. I am recovering fully and swimming well.

I did enter into the Cedar 12km rather fatigued from the past two weeks and in warm up I had my concerns. I had no expectations except the desire to run a personal best on the course. The Cedar 12km is definitely the most challenging event of the Series. Pacing was hard to judge with two climbs on the way out, two on the way home and rolling in between.

Start

From the gun Geoff Martinson set a strong strong pace. I set my own pace of 3.06 for the first couple of Kilometres. From then on I paid less attention to pace and more about heart rate and my rate of perceived effort. I ran through 5km at 15.45 which unfortunately got me to the lowest elevation of the course. The worst was yet to come.

I came to the roundabout and saw Geoff running about 30-40 seconds ahead and the same sized gap to 3rd place.

Leading into the climb at the 9km mark I looked up the road and was concerned that I could not see Geoff up the road. I passed the water station only to see Geoff on the Sidelines. Evidently some calf cramping had forced him to pull out.

So suddenly, unexpectedly I was leading the race. I re-focus as I began the biggest climb of the day. My split at the 10km mark was 32.25 with still some climbing to go. For the rest of the run I focused on chasing after the lead bikes and trying hard to make up for the drops in pace due to the hills.

Finish

Thanks to the race organizer, John Durken

With 150m to go the road turns into an energy robbing grass field. I tried sprinting but basically the harder I ran at this point the more I felt I was flailing. I was pretty sure I looked like the sloppiest runner. I ran it in for First place in a time of 39.04. This is a small personal best. However, considering I had a group of 4 to run with last year I am content with my effort.
RESULT CLICK HERE.

Jen and I with Plaques by Angellos Glaros

Unfortunately I believe this will be the last VIRS event I will be able to do. My first triathlon of the season on March 9th is the Clermont ITU and will be my season opener followed by the Sarasota ITU on March 16th.


The majority of my training partners have left for a training camp down in Florida. For financial reasons I have remained in Victoria. I have been obsessed with the Les Misérables soundtrack lately and the song, empty chairs and empty tables comes to mind. "My Friends! My friends....They're all gone!...." Ok ok I can manage on my own for a few weeks.

I have been networking which is working quite well. Some rides with Houshang. Saturday I jumped in on one of his awesome training camps. Saturday's ride included a 50km team Time trial. I was grouped up with Curtis Dearden, Raphaël Lalumière and Emile De Rosnay and several others. Lets just say it is good to every so often be up against the ropes. I survived and feel stronger because of it.

Tron & I

In the Swimming world I have joined up with Island Swimming which unfortunately means earlier mornings. I managed to get some video of myself swimming. I know that it is invaluable to have film like this. My biggest critic is myself and so looking through this video I see several issues I intend to think about for tomorrows swim.

Hope all is well n'Ciao for now,
Andrew McCartney

Cobble Hill 10km Report

Training is certainly picking up. We are gradually bringing up the volume on the bike.
This past week has been a good challenge finishing with the Cobble Hill 10km. Friday and Saturday made for a frantic need to loosen off my legs. An assortment of dips in the ocean, Epsom salt baths and lathering my legs in Traumeel. I did manage to put my foot on the line feeling confident in the condition of my legs.

I believe I am capable of a 31min 10km. I base this off my training and the Pioneer 8km. I raced the 8km with a cold and 2km more at the same pace seemed reasonable. However on race morning I discovered that the current course record was 31.11 set in 2008 by Steve Osaduik. Steve is a highly regarded runner and if his record is 31.11 then it is not a course for personal bests.

I was deep in conversation with Geoff Martinson when the countdown began. I focused in and we were off. 3 fast steps and I was in the clear running side by side with Geoff. I settled in on my goal pace of 3.06 and held it for the first 3km. This is when the climbing began. My pace dropped significantly for the next 4 kilometres as the course gradually climbed. Around km 5 Sean Chester joined me and we would battle it out till the very end. He had me against the rails several times along the way but I put in my own surges. We ran about 4 kilometres worth of 'Farltlek' running. In doing so we managed to get the average pace down. 1km to go I was looking at Sean and thinking... how are his sprinting legs. He is a strong guy and I wasn't sure if I wanted to come down to a drag race.... Looking at the Garmin GPS, I could see that we had 400m to go. So I decided to go for it. Bringing in a bit of cycling mental tactics, "I know I am red-lining it, but perhaps I can fake my strength." So like a lightbulb before it is out I had a flash of brilliance and then I was burnt out. I may have gapped him a bit but with 75m to go he came by. Sean had called my bluff. My final time was 31.57 which was good enough for 3rd place. Results can be found HERE.

I havn't had this much fun in a run since indoor track season back in my mile days representing UVIC. The battle we had, back and forth made for a very entertaining tactical race.

I am happy with my race. I can't help but to wish I reached my goal of 31minutes but for this course and this day I am pleased. I can't wait for the next 10km... hopefully on a flat course.

This coming week I am quite excited for the major mileage starting tomorrow. Wish me luck.

More on that later,
Hope all is well,
Andrew McCartney

Couple More Photographs from this past Weekends Race

Thanks,

Andrew McCartney

Prairie Inn Harriers Pioneer 8km Road Race

The course description may say "Slightly Undulating" but most courses are described as "Slightly Undulating." I do feel like I paced the race quite well and so if my splits are any indication... yes there were hills. See splits bellow.

Leading into the race I have been battling a bit of a cold which made me rather worried especially in warm up.

At the gun, the pack spread out pretty quickly. Kris Swanson, Jim Finlayson and I ran through the first km together at 2.57 as it was mainly downhill. At the 2nd Km Jim took the pace up a notch in realization of the drop in speed. The third km had a pretty hefty climb up through Brentwood Bay and Kris seemed to gap us a bit. At the top of the hill Jim and I ran back up to Kris. At the 4km mark I made a bit of a move and began to run away. Running scared I kept the gap until the last km where Jim ran back up to me. We ran together both of us trying to leave the other with no avail. We rounded the corner for the final Sprint. 400m to go I gave it everything I could and ran it in for 3rd place overall.

Geoff Martinson and Joseph Gray came first and second respectively. I was third. Jim was 4th and Kris concluded the top 5.

Geoff Martinson,  Joseph Gray and I

Full Results Can be found HERE>

SPLITS:

2.57
6.06 (3.09)
9.16 (3.10)
12.26 (3.10)
15.28 (3.02)
18.36 (3.08)
21.51 (3.15)
25.02 (3.11)

That is all for now,
Andrew McCartney