Rainbow beach Double Triathlon
Position - RACE WINNER - Female
August 22-23st 2015 Pre race:
Saturday morning began with a smallish sleeping till 7:00 to be on the rollers at 7:30. The weather was very gross and it had rained heavy all night. We spent about 40 minutes on the rollers with 10 minutes of 1 minute race pace and 1 minute easy. Saturday felt like a long day, as my 1st race didn’t start till 3:30, therefore I ate lunch at 11:30 and watched movies all day resting my legs. Swim was cancelled so Saturday race became a duathlon (2.5km, 20km, 2.5km)

Warm up (first race):
Bike in transition. Warm up 10 mintues run on the course. Run drills and 4, 50m effects. 

Run 1(2.5km)
Up hill felt like torture, legs felt ready. I do however feel I may have gone to hard and could of slowed down a bit. But felt god.

T1:
good transition, got on the bike and went.

Bike: (20km)
A very flat course, straight out 10km and straight back, because of being sick I felt very crap on the bike and lost my position form 1st to 4th. Overall the ride was definitely a loss

T2:
Shoes and went.

Run(2.5km):
This run felt the same as first, legs weren’t to tired and I smashed it up the hills, putting myself in a good position for the next day at 2nd

Warm down:
10 min easy run 
 
Day 2
Pre race:
20 mintues on the rollers spinning the legs out

Warm up:
10 minute run, run drills and run throws. Legs felt pretty heavy but still had something left. 10 minutes swim with 2 efforts

Swim (750m)- finally a swim
pretty chopping waters and it had been a while since I had swum in the ocean for a race. Differently didn’t swim in a straight line and was extremely hard to sight the finally boy. 

T1:
Went well. However I forgot to put my shoes on the right way.

Bike(20km):
This bike went much better than the day before. I had come out of the water with 2 other girls (1st and 2nd) and I worked hard for them not to catch me. An older lady, which was stronger on the bike over, took me and paced me back into transition. Giving me lots of room from the other girls. 

T2:
running shoes on and legs didn’t want to complete those hills

Run(5km):
There probably wasn’t any more pain I could feel on this last run. My legs were screaming, but I gave the hills as much effort I could and gave myself a strong finish to take out 1st female for the weekend.

Things I have learnt and can change or improve on next time:
The main thing I took away from this weekend was my recovery. It was very hard for me to know how much recovery I really needed to complete for the next day. The thing I would change next time in my recovery is make it longer and add some 30 sec speed work to get the lactic out of my legs for the next day. Also putting my shoes on the correct cleats would help. Other than that I am happy how I preformed this weekend.

Race: Queensland Duathlon Champs
Distance: 5km/20km/2.5km 

It was a freezing morning and a early start of a 3:30am wake up. Arrived at the venue at 5.30am for transition opening. 

Warm up:
20 minutes with run drills and run through. Legs felt good. Body was freezing. That was the reasoning of the long warm up. 

1st run: 5km
Had a very fast start with the girls going out full gas, they started to slow down, but I had power and legs felt good to keep my pace and get on the bike first. 

Transition 1
Was a good mount onto the bike, however I was a bit slow with getting my shoes on. 

Bike: 20km
Lots of hills, my gearing was alright, however I think I could of chosen better, as the laps went on my knowledge of how to ride the course improved. Legs were super tired at this point.

Transition 2
Shoes on and went, straight out in 1st with a 40 sec lead on 2nd place

Run: 2.5km 
Legs felt really heavy, but mentally I was feeling amazing which kept me going. 

Result:
Race Winner – fastest Female
18-19 years Queensland Champion

What I have learnt from this race: 
Riding the course at least once before the race. And my turning down the hills on the bikes were sloppy. The run, I know I went out to hard, so I need to know my pace. Other than that I am very happy with race. 

Race Report: Moreton bay Grand Prix 2015
Position- 3rd overall female

August 1st 2015

Pre race:
The day started of early with a 3.5km swim set at the pool at 6am. Just an easy skill base set. I want home and had breakfast and stocked up on electrolytes. We left the house at 9 to get there for race check in at 10.

Warm up (first race):
3 laps on the bike with three 30secs efforts, legs felt good on the warm up. Run warm up was not completed for the first race, as I didn’t know I was racing both.

RACE # 1 - 2km Run / 7km Bike / 1.5km Run
Run 1(2km)
Up hill felt like torture, legs were differently not ready for that

T1:
good transition, got on the bike and went.

Bike: (7km)
First hill was hard as I wasn’t very warmed, however as the race went on I felt my body get more warmed up. 2nd and 3rd lap wasn’t so painful.

T2:
Shoes and went.

Run(1.5km)
This run felt much better than the first, felt really good and had quick feet, however I do feel as though I can push it that little bit further. Ended up 3rd overall

Warm down
5 min easy run and 10 minutes on the rollers, at that point my body was feeling good.

Warm up (2nd race)
10 minute run, run drills and run throws. Legs felt pretty heavy but still had something left.

Race # 2 - 2km Run / 9km bike / 1.5km Run / 9km Bike/ 1.5km Run
Run # 1 (2km)
still had a very bad run up the hill loosing the girls in front very fast.

T1
Went well.

Bike # 1 (9km)
First bike went well as I felt I was gaining on the girls in front, hills were still hard on the legs and I had to use small gearing. Down hill decent the gearing wasn’t at a strong point and my turns weren’t very good. It was very hot so all the water on my bike was gone for the next ride.

T2
Shoes and went

Run # 2 (1.5km)
kept a good pace where I was comfortable, but still felt very heavy on the legs on the slight up hill

T3
On the bike very poorly and rode like a grandma, my legs felt the pain

Bike # 2 (9km)
started to loose more time off the girls as each hill I was dropping

T4
Shoes on and went

Run # 3 (1.5km)
finally leg, and I wish I had more water, legs were very sore eyes were tried and I had enough. Still pushed through to the end, however I know I can race better than that.

Warm down
10 minutes run

What would I do different and what I have learnt from this race:
During this race I learnt a variable lesion that I need to forces more on my hill climbing as that is where I lost it most in the run and bike. Same with the decent the gearing was wrong and the positioning of myself on the bike. What I would do differently is a run warm up for the first race. Maybe also run faster; get my brain switched on so I could focus on a sprint race.