Kelly Cycle Coaching had 3 athletes compete in the Melbourne to Warrnambool last weekend.  Due to illness, work commitments and and Uni exams, we had 4 Kelly Cycling athletes unable to start, although with the forecast drizzle and cross headwinds, I think these athletes were secretly relieved.

The 3 athletes, Steve Payne, Alex Woff and Aaron Bromeley had never raced “The Warnie” before and had heard many stories about how hard the 270km race can be.  But they all finished, and for anyone who’s raced Warnie, just finishing this gruelling race, is a challenge first time around!

Here are Steve, Aaron and Alex’s replies to some of our questions about the race.

How much apprehension did you have prior to starting this race?

Steve: Strangely far less than I have ever had for any other race. Maybe because my main goal was to finish which I felt I was confident of.

Alex: I was at my most nervous around 1 to 2 days out. the distance, the quality of the field these thoughts. but once i got to the start line I saw a lot of riders who I knew I could do better than. I guess that gave me confidence

Aaron: – Not enough.

What did you eat the night before and for breakfast on race day?

Steve: Heaps of pasta every night for 3 nights leading into the race. Also sports drinks, crumpets, bagels muesli. On the morning of the race I bannanas, cereal bars and a crumpet.

Alex: I dont completely remember the night before, but it did include a big bag of lollies in the morning I ate 2 turkish pide rolls with my homemade hommus and 3 – 4 espresso’s.

Aaron: For dinner the night before I had pasta and had oats for breakfast.

What was the start like?  Hectic?

Steve: Before the start it wasn’t hectic no. Probably one of the easiest races ive done in terms of getting my numbers and toilet facilities. Was able to park very close to the start and see it from the car so just rolled down there with 10 min to go. From the gun there was a fair bit of jostling for position but it wasn’t too crazy.

Alex: the start wasnt too bad.

Aaron: It was a control start and we were allowed the full road so it wasn’t that hectic. Also I started about 3 wheels from the front.

We heard there was a crash early on.  Were you involved in this?  Did this split the bunch?

Steve: Yes. It did split the bunch. It was more lots of little groups that then reformed into a big group at around the 1st feed zone then approx. 20km after that we caught the lead group.

Alex: no I wasnt involved in the early crash but had to chase a little to get back on. Yes this did spilt the bunch but everything regrouped by 60km in.

Aaron: I avoided the early crash that brought down a lot of the riders. Yes there was a split in the bunch, only the riders who actually came down got split up. Riders who got caught behind had enough room to easily go around and catch back up to the the peloton.

What sort of nutrition plan did you have in place for race day?  Include food and fluid intake.

Steve: For the first 2 feeds i had. 2 bottles, 1 water, 1 sports drink. The second two feeds were 1 water, 1 coke.  Foodwise in each musette i had. 1 marmite bagel, 2 honey crumpets, 2 slices of fruit loaf, approx 4 gels and 2 energy bars. I had too much food. Probably ate 1 bagel, half my crumpets, all my energy bars (as they were easy to eat), half my gels, none of the fruit loaf. At no stage in the race did i feel hungry. At times i felt too full to eat and had to force it down.

Alex: I carried all my food with me and found I got by easy. I got a fresh bottle at each feed zone but ate 4 gels, one banana and two bags of the gummy gel cube things

Aaron:

Food:

- For the first 180km I would consume just GU gels, high5 bars and some powerbar lollies. After the 180km I would start to incorporate some ‘real food’.

- I stuck to this plan.

Hydration:

- start with 2 bottles and finish them and receive 2 more bottles at the 80km, 150km and 217km feed zones. My starting bottles and the first 2 feed zones I would have one 700ml water and one 700ml gatorade/powerade type drink. At the 217km I would have a 700ml coke bottle and 500ml water bottle.

- I didn’t stick to this plan, I missed the 80km feed station but got the next 2. By the plan above I would consume approximately 8 bottles but I only consumes around 5-6 bottles.

What were the feedzones like?  Was it daunting trying to get a mussette with 200 others also fighting to get one?

Steve: I was the 3rd man in the 1st feed zone from our group. No problems. All the feed zones after that i was by myself or with 5 others so no problems there either.

Alex:  the feedzones where better than i thought. for the first two I was right at the front so getting was stuff wasnt hard. I imagine it would be harder for those in the bunch

Aaron: Well the first one I missed and the second one I crashed 3km beforehand and went through it be myself so can’t honesty say.

It was hectic though with riders going everywhere to get their bag and then to get back out of the way, this was the reason why I missed the 80km feed station.

What were the sprints like?  Did this cause the bunch to split?

Steve: As I was in the crash after 10km the bunch i was riding in was’t contesting for the sprints.

Alex: either a breakaway collected the sprint points or i didnt notice any change in the group. likely because i was so far back in the bunch

Aaron: The sprints weren’t really a worry. But I can only comment on the first 150km

So now the question we all need to know.  Did you need a nature stop with 7-8 hours in the saddle?  Was this possible from on the bike?

Steve: Stopped twice at the side of the road. The first one was halfway between feed 1 and 2. Lots of people were stopping and the pace neutralised. Second stop was with the group of 6 i was with for the second half of the race. We all agreed to stop. I did see a bad crash caused by someone trying to pee whilst riding.

Alex: no i didnt need a nature stop

Aaron: Yes I did need a nature break from the 80km onwards. Finally stopped at around the 120km when enough other riders decided to as well. I wasn’t game to attempt it from the bike.

Did you suffer cramping during this race?  Hamstrings?  Quads? Calves?

Steve: No cramps though did have a pain at the back of the left calf from very early on for the duration. I think i may have pulled something slightly in the crash by twisting with my foot clipped in. Not one ive had before.

Alex: no i didnt cramp

Aaron: I didn’t suffer cramping. Maybe I would have if I didn’t crash and was still with the main bunch after the 150km mark.

What were the weather conditions and what did you decide to wear for this event?  Adequately dressed?

Steve: Two vests, cycling jersey and arm warmers. Felt neither hot nor cold the whole race.

Alex: I wore nothing of special note other than a tight fit helly hansen dry and warm ski style undershirt. this thing is really good for staying dry and providing warmth. It rained twice (breifly) but i was never cold

Aaron: The weather wasn’t too bad, we got caught in a few showers along the way but it wasn’t cold. Besides from the obvious I had a under top, arm warmers, two pairs of socks. (I always wear two pairs of socks.) and light shoe covers.

Did you feel completely out of gas at any stage during the race or were you able to keep on top of your nutritional intake?

Steve: I didn’t feel out of gas but i did hit a wall after having done my 11km detour and then chasing down a group of 6 for approx 40km. This was at about the 160-170km mark. There was a tough cross wind and i felt uncomfortable on the bike. I had been sitting and churning away at a low cadence for the last 50km without the distraction of a race going on around me. Mentally I was bit vacant a this point.

Alex: my nutrition was fine. i didnt bonk or ever really feel close to bonking

Aaron: For the first 150km I kept on top of my nutrition. After that I was by myself or with a few other riders so it was easy to eat/drink as we were just aiming to finish.

What was your final result and time?

Steve: 8hr28min 147th

Alex: I ended up 84th and finished in 7hrs17mins

Aaron: Apparently I got a DNF, but I finished in around 8hrs, so I lost 50min or so in the last 115km. I got a medal though so I came prove I finished!

Do you believe you were physically ‘enough’ prepared for this event?

Steve: Yes

Alex: I always go into a race feeling as if i could have done more to prepare. i never feel 100% satisfied with my preparation. However I was relatively happy with my prep for the warrnambool.

Aaron: Seriously I don’t think you can be prepared enough for any race. Especially if your not training full time.

Are you looking forward to do this event again or you couldn’t bare the thought of doing this race again!!!

Steve: I would do it again this weekend if i could. Although i managed, the hardest part for me was finding the time to fit in the training. If i can fit in the training in the future i will definitely be entering again.

Alex: [no comment from Alex on this one, so we are guessing yes, he can’t wait til next year!!!]

Aaron: Right at the moment I prefer not to think about doing it again but hopefully by next year I can bare the thought.

Kelly Cycle Coaching only had 2 athletes make the journey to Golborne to compete in the Masters Nationals this year.   Family and work commitments prevented all our other masters from being able to compete. Jess Laws competed in the Masters 2 time trial, finishing 6th.  Ed Smith competed in the Masters 4 time trial and had an interesting ‘first nationals experience’.

Masters Time Trial Report – by Ed Smith

As you know I participated in the Australian Masters Road Cycling championships last week.  To be clear, my goal for the race was to not come last.  I would need a jet engine to place.

These championships consist of the events: a road race, time trial and criterium.  I did not enter the road race as I am allergic to hills. I scratched from the criterium (a circuit race) when I realised it meant an extra 2 days in Goulburn, NSW.  Which leaves the Time Trial.

A time trial is an individual race, usually run on modified bikes that are a bit more  aerodynamic than the average chopper. I was the proud owner of new (second hand) Cervelo P3.  My mates expressed some doubt about the wisdom of riding a new bike in the biggest race of the year.  But its not the same as a new pair of shoes.  A new bike does not have to be “worn in”.  Or so I thought.

During the week I received am email from cycling Australia.  Apparently the rules for time trials are  different to triathlons (which use similar bikes).  I would not be allowed to ride with a triathlon bike.
Nothing to worry about – I thought.  But I got the mechanic at registration to measure up – just in case.  Three hours of stress and hard toil followed as the mechanic reset the bike and attacked my handlebars with a hacksaw.  Phew!  Crisis averted.

On race day my modified bike passed the bike check.  The course was set in undulating hills that are lined with turbine generators.  While hills are bad news, wind is great news for us fat guys.  And it sure was windy.  So I set out to the halfway point – slogging my way up the hills imaging my scrawny competitors being blown off the road.

The halfway point was at the bottom of a steep hill.  It occurred to me that I must have mixed up the polish with the cleaning bottles.  In case you were wondering  –  no waxed brake surfaces do not work very well.  Amongst other things, I managed to generate an almighty screeching that would have drowned out the Dukes of Hazard.  I chirped to the waiting marshals about how I must be travelling really fast to make so much noise.  I turned around the cones, poised for a downhill, downwind leg at 60km/h.  And that’s when my wheel fell off.  It turns out the Cervelos have a special screw that thas to be adjusted to hold the wheel in place.   Under severe braking pressure just doing up the wheel tight is not enough. Doh!

To their credit – the marshals stifled their laughter – for which I am very grateful.  No damage done, but my minute, 2 minute and 3 minute men all sailed past while I fiddled with levers, chains and wheels.  3.5 minutes lost in a race that lasts 35 minutes.  I glumly conceded that I was fated to fail even my lowest goal for the race. (Wrongly, as it turned out).  I did manage to hit 65km/h – but so did the other guys.  Better luck next year.