Bintan 70.3

My preparation for Bintan 70.3 was interesting!
After Challenge Roth I had a weeks break in Europe, then a week off as I was unwell, leaving me with a 3 week block and then taper week. My first week back felt good and I was happy to be back into training.
Unfortunately my legs did not agree so much on the run and I found myself water running for the remainder of the build into Bintan 70.3.
With Ruth back in Perth on taper week I found myself seeing her for a couple of appointments and a check and prep before leaving Friday night on a late night flight to Singapore.
I was excited to be off to race again with Andy and also the support of Mum and Dad. A midnight taxi to our accommodation and we were all a little worried when we arrived at the Singapore Yacht Club. But we just needed a place to sleep before having to leave to catch an early ferry to Bintan so it served its purpose!

We arrived at the Angsana Hotel around midday on Saturday and found ourselves assembling my bike around the pool with 5 other athletes who had travelled from Perth.

This was followed by a quick bike before managing to check in to our rooms at 2.00pm, and then catching the bus to transition to register and drop off the bikes. It was hot, but exactly what I had expected. We stayed for the athlete dinner but left rather quickly as I still needed to pack my bags and ensure I had all my gear ready to go for the morning. I was fairly organised and had this all ready to go with my hair braided and in bed by 8.00pm.

My alarm went at 4.00am, but I was awake well before then. I had had a night of interrupted sleep but I just got up and got ready.
It was a bit of a wild ride on the bus to the race start and I felt really nervous. I had been pretty relaxed leading into this race. I wasn't too worried as I had just completed an Iron distance race. I think I had become so relaxed I forgot I was racing. I was pretty flustered in transition and to ad to this the power went out and transition became a whole lot darker!  I was fine though as I had most of my stuff already sorted!

The tide was well and truly out by a good 200m! The female Age Groupers were the 4th wave to start. We walked out 200m and started at the buoys. I had an ok start. There was a small pack that lead off the front, then me! I found it difficult coming back in. I swam as far as possible, before running through the knee deep water. Into T1.

Swim - 29.46

Off onto the bike. Straight away my heart sunk. I didn't feel strong and I had nothing to push! This was going to be a long day I thought to myself. The start of the bike was slightly different to last year, but the remaining 75 odd km's were the same, so I knew exactly what I was in for. In all honesty I struggled. I struggled to push on the flats, I struggled up the hills. And the many little inclines I might add!
But I tried to remain positive and stuck to my nutrition plan which is the only thing that I probably nailed through out the race! Knowing where I was going was a positive and although it was a slower pace than usual the ride did seam to go fairly quickly. Coming into transition Andy, Mum and Dad were there waiting for me.

Bike - 2.44.17

A quick chat in transition and then off onto the run. The unknown. But to me I has happy with what seemed like a more reasonable 21km! The first few km's into the run and it was hot. The run course was exposed. Open to the heat and no hiding from it. I took on plenty of water, ice and sponges at every chance I could to remain cool. You could see the 7km loop and where you were heading, where your competition was, where the next aid station was. You could also clearly see everyones body language and it didn't look positive, unless you were Gina Crawford or Caitlin Snow who motored past, with Caitlin even providing some words of encouragement to me. By the end of the first lap I saw my support. I stopped and walked! I told Andy I had nothing, nothing to keep running and certainly no speed. He told me to remain positive and that everyone was feeling the same. I then reached mum and dad. Dad reminded me my goal - to get a spot to the 2016 World Championships. I told him I didn't care, but then once I verbally got rid of the negativity I continued to run. I didn't look too much at my watch as it was honestly a little depressing! But I was still passing may age group athletes and rarely being passed so I took this on as a very positive result.
Finally I was on my last lap. I ran as hard as I could to that finish line and was exhausted when crossing the line. It took me a good few minutes to get my breath back. Into the ice bath (or melted ice water) to cool off then wait to support the other GKEndurance and Perth athletes home.

Run - 1.41.31

It was a long wait from crossing the line at 11.15am, for the awards at 1.30pm and then roll down to the 70.3 World Championships for 2016. I was in the shade but hot. We went to the beach to cool off and I tried to drink plenty of electrolytes to stay hydrated, or mostly replace what I had lost.
I also grabbed a chocolate milk, at the time it sounded like a great idea but in the words of Anchorman - 'So hot. Milk was a BAD choice'!

My over all time of 4.59.24, achieved 1st place in the Female 25-26 AG, 3rd Female Age Grouper and 10th Female Overall. I accepted my spot to the 2016 70.3 World Championships held in Mooloolaba, Queensland.

I am pleased with what I achieved over the weekend but am disappointed in the individual times. I have since had a little time to have a look at the results comparatively and have learnt I can not compare. Last year I raced Bintan leading into and Ironman, this year, after one.

I am always learning and lots to take away from this weekend! I did enjoy this race, not so much at the time, but now looking back and are so ever grateful for the support of Andy, Mum and Dad. And off course to Kate Bevilaqua, Guy Crawford, Ruth Chang and the Perth crew who also made it over. We had the best time away with the GKEndurance crew and fellow Fremantle Triathlon Club members and this makes the racing even more enjoyable!

Challenge Roth 2015

Challenge Roth - Race the Legend 

The day started with a 3.00am alarm before departing Gunzenhouzen at 4.00am, making our way on a very packed but quiet bus to Roth. 

A short walk over the bridge to T1 and we were one of the first athletes through T1 to our bikes. By now the sun was coming up and the cool damp transition area quickly filled with athletes. The music played over the speakers was somewhat interesting, not exactly motivational, 'hype' music, little more classical!

With only bottles and nutrition to put on my bike and tyres to pump I was keen to drop my T1 gear bag off and sit down before getting ready. Time went quickly. I was relatively calm and collected, with just a good amount of nerves. My swim start at 6.40am was the was first AG wave off and I was keen not to get caught at the rear of the 350odd females so I sunscreened up (forgetting my arms I realised after the race) and put my wetsuit on. Andy as usual helped calm my nerves and walked me to the start where we all waited to enter the water. The canon fired for the pros. Now I was next! A good luck kiss from Andy and see you in a number of hours! Our first iron distance race together and my first big race with out mum and Dad there but i knew they would be tracking me online at home! 

I entered the water and had a look around at the spectators who had lined the canal and bridge. The hot air balloons were inflated and you could hear the excited crowd. I positioned myself to the right side of the rubber ducky in the middle of the start line. This would allow me to have a clear left side when the gun went and give me the chance to move left or stay right on the fastest pack. The cannon fired which was awesome! A good fast, clean run and I was so pleased with my start. It was refreshing to swim in the non salty water! As we made our way back just over the 3km mark the crowd got louder and I remember taking a few long sights to see the hot air balloons and the crowd over head on the bridge and banks. 

Swim 59.56

Finally I cracked that 60mins! Still not a great swim but it was still under 60mins!

T2. 2.20

A reasonably quick transition. The volunteers were awesome in assisting me.

I grabbed my bike and just remember having the biggest smile as I existed T1. I think I even gave a woohoo as I left!

The first few km's on the bike was insane! Just the best feeling I've ever had in a race.

Approx 10km in we passed the first banner, lined streets with a male German on the mic. "It's Lisa from down under" he said so I smiled and waved to the crowd. "Lisa's laughing, she's laughing" he said back. I was just thriving off the thrill of the race. I loved it. I found myself riding with another Perth athlete and a female pro for most of the first lap. I was watching my km's, anticipating solarberg hill. Then as it approached the crowds grew. I was pumped. I turned the corner and there it was. The best feeling came across me and I rode as hard as I could to pass the female just ahead of me. I wanted a clear run up there first! It was INCREDIBLE! I smiled, yelled, and just felt awesome up that climb. 'Hop, hop hop!' 'Super super'! I never felt unsafe. The crowd was just amazing. 

I finished the first lap and just turned onto my second when my rear spares box lid came off and 'tink', my canister, valve and blade hit the pavement. With the lid dangling off the rear of my bike I needed to stop and attempt to put this back on. Once the lid was back on off I went again, a little flustered. What if I get a flat? I had an extra canister in my back pocket (I always do, paranoid about getting a flat) but no way to use it. Then the team riders came whizzing past. Frustrated at their freshness and speed I became a little negative. Then I remembered I had a pit stop and convinced myself I would be fine. The second lap was a lot more tough. It was warming up and became really windy. All I thought was 'how is this a fast course?!'. I tried to remain positive and only a few female competitors had overtaken me. The second time the crowds had dispersed from solar hill but still a great experience. 

I made the right hand turn for the last 10km to T2. I looked at my time and was slightly disappointed and so desperately wanted to get off the bike. I forgot to get out of my shoes and dismounted rather slow with my shoes still on!

Bike. 5.32

T2. 2.02

Finally I was onto the run. Out and back run courses are not my favourite as I much prefer laps so I can count down and mentally trick myself with how far to go. I was however prepared for this course as my long training runs are of the one loop nature. The first few km's were fast, then a gradual incline. I felt good. I settled into a rhythm and just counted down the km's. 

At the 10km mark I started to count the females coming back, which was the first chance I had to see where I was positioned. I found it difficult running on the off road track. My foot placement was a little all over the place and I could feel my blister growing from the uneven surface!

Gel, water, ice, sponge, sub 3.30 marathon, finish line. This is all I though of. As well as I don't want to race IMWA in 20weeks time!

I was super aware of the 32-34km mark, this was my dark, dark hole in IMWA 2013 and I remained really positive over this stretch.

Back down the hill we previously ran up. 'Wow, super super' the Germans said. Then 40km! 2km to go! Through the town, through beer mile. I hi-fived everyone I could. I smiled (or tried too). I could not figure out where I was in Roth and I couldn't remember or picture where the finish line was.  Then I saw the train tracks and relief, there was the massive purpose built stadium for this iconic and incredible finish. 

Finally I was finished and to my surprise 10.03.00 flat!

Run. 3.26

I cracked that 3.30, my personal goal for this race.

I had, as usual an emotional cry as I put my hands on my knees and bent over. I was asked if they were sad or happy tears. 'Happy tears' (of hurt & joy!) I said as I sobbed a little more! Straight through the tent to get a massage, shower and change. Private showers but a unisex open change area was the most interesting part of the day, with plenty of european 'sausage' on display!  After that eyeful I left recovery and waited for friends and participants to come through while tracking Andy and getting a spot right on the fence to see him come through. So worried he would miss me but he spotted me just in time. I was so proud. 

We did it! We have complete Challenge Roth! 

A later look at the results showed 25 seconds between the female 25-29AG. 

10.02.35 - 10.02.50 and 10.03.00 what a close finish!

First Australian female Age grouper, 3rd AG 25-29, 17th Female overall. More than I could have hoped for!

We went to presentations the next day and it was packed. I mean packed  full of buzzing athletes, friends and family. Great to see! The europeans put our presentations to shame! 

Busselton 70.3

It has been 2 years since I last competed in the Busselton 70.3 event and 17 months since I have last been on the Busselton race track!
I love racing at home and it did feel a little strange being there again after missing last years event to compete in the China Great Wall Marathon.

I was out to get a PB on this course and ideally a PB overall.
Straight up that was my goal and I was going to be disappointed if I did not get it.

I was lucky enough to head to Busselton on the Thursday which gave me Friday to complete my pre swim-bike-run over the course.

Race morning the weather was amazing, but one small detail! Calm, no rain but oh my goodness, it was FREEZING!! I was prepared this year and rocked up to transition in my European snow jacket and beanie. After much stress over the piece of glass in my front tube Andy had removed this for me and I anxiously waited to see if I was to loose any pressure due to the glass puncturing the tube.
Thankfully, a last minute check before transition closed and it was fine!
I waited for my 7.35am wave start, warming up with a jog before entering the water for a warm up - or in this case cool up?!

The 25-29 female AG was off with the Male 50-55.
The swim start was surprisingly rough. I got a little caught up at the start and as I made my was to the far bouy we then caught the slower swimmers from the age group before. As usual you navigate your way through the age groupers and eventually I made my way out of the cool crystal clear water to T1.

I was cold and shivering and as usual my T1 was somewhat slow. As I made my way out I stopped to check the pressure in that front wheel and then dropped my nutrition having to go back and get it!
Then finally I was off onto the bike course, trying to think warm thoughts!! I struggled, like most in the first lap to get warm and find a rhythm which wasn't continuous shivering! As I came back into town I spotted Andy at the round about where he told me I was down on the leaders and needed to go hard and lay it all out there. So as I passed Club Alley I decided, this is it, I need to go for it!

I rode hard. I put the hammer down. Then somehow I found myself in a pack of around 6 men. I wasn't impressed as they passed me then the pace slowed so I would over take again. It is a tight course and there is simply not enough room on the course for everyone but there is always a fight between men and their egos, and women passing them. I pushed to the front until dropping some at the far turn, with the stronger 2, just pushing ahead of me which I used to pace myself to T2.

As I came into T2 I knew I had ridden under 2.30 which was my goal (or Andy's!) and I was pleased I had achieved that.

Out onto the run I knew again I had to race hard. I was in third. I had some awesome support out there which was great. For the first time in a long time, my parents were not there to support as they were currently over seas. Andy and my sister Kate had lots of support to do to make up for this! And they did. I had closed the gap on second but the first placed female in my age put a whopping 4mins on me in the first lap! A couple of km's into the second lap I had moved into 2nd.



Around the 10km point I think this is where my race started to fall apart. I was feeling uncomfortable. Sore back, and glutes! My paced slowed which I was not happy with but I just kept pushing. I was really disappointed with the second half of my run, and especially as I was just off that 1.30 goal I had for the 21.1km.

I was relieved and emotion when crossing the line. Always emotional! Andy was there to 'catch' me and take me into the tent.

As usual, for me a disappointing swim of 30.05, a 2.27.43 ride and a 1.31.15 gave me an overall time of 4.33.05.
A PB time at Busselton and also a PB half time. I am also pleased to have made it on the Podium in 2nd for the Female 25-29AG and finish 7th Female Age grouper and 16th Female overall.

I have a weeks recovery before starting the final build to my Iron distance race, Challenge Roth in July and then completing the rest of the year with much more planned!!

It is now the perfect timing for some birthday celebrations but the end of Busselton also means one thing. Its time for coach Kate Bevilaqua and Guy Crawford to leave for Boise. I will struggle to train through winter with out these two, especially Kate as she has kept me company for many sessions this year. Kate has been awesome this year is providing me with support and pushing me in my training sessions. With out their company I will need to motivate and drive myself. Knowing the schedule, goals and plans I have this year I will need to do this! I have no other choice. It will be tough but you must work hard if you want to succeed. 

Lucky im determined and stubborn!! After all I am a Taurus!

Karri Valli Tri

Karri Valley 2015

The weekend of the 14-15^th of March,  Andy and I made our down south to Margaret River for a long weekend of training, racing and wedding planning.

We headed down south on the Thursday night reaching our accommodation, the Bevilaqua's beautiful holiday house with uninterrupted views of the ocean! Straight to bed to get some sleep ready for the morning’s session.

A swim in Margaret Rivers 25m pool made for an interesting set of twists and turns which by the end I think I got the hang of! A little tough when you do not tumble turn. Maybe I should learn! A short 45min run after and that completed my sessions for the day. The following day and predicted 'winter' conditions saw Kate and I complete a 3hr wind trainer session in the garage hooked up to net flicks with the movies of my choice! This was followed with a run of the bike with Guy advising us it’s not going to rain.  Soon after we returned a little wet!

Sunday Andy competed in the XAdventure race and Kate and I took the opportunity to get our long run in along the off road run course and extended this back onto the paths along the beach. Approximately 5km in I rolled my ankle of a rock, which I simply did not see!! It didn’t seem too bad and I continued my run.

After the race we drove straight home and by the time I reached home my ankle was so sore! I couldn’t get out the car and walk inside. Straight to see my sister for some physio advise and she said it is most likely a Grade 1 Ligament tear! Oh no. So some tape, rest, ice, compression and elevation and I was propped up on the couch for the rest of the night and next day.

An easy wind trainer set, swim sessions of pull only and come Thursday i was off to see Ruth to see if I pass her tests to see if i can race Saturday.  With only minimal discomfort she convinced me I was fine to race and I need to change my mental state! It was not the ankle that caused me to fail the 'left foot hopping zig zag' test but just my inability to do so! So after a laugh about my lack of co-ordination I left feeling comfortable and happy to race Saturday. So Friday saw a short wind trainer set and a short run, then off to work and then off to Pemberton arriving at rainbow Chalets around 9.30pm!

A late race start is always welcome as this allows a rare sleep in! Off to register for my first open race at 7.30am. Seeing my name on the list under the other professional names was a little intimidating even for a low key race. I fluffed around in transition for a bit before getting out and waiting around.

Renae Baker was kind enough to give me some encouraging words before the race start and I had Kate Bevilaqua find me before the race start and I followed her around in the water to do my warm up. Then we were lining up on the beach waiting to start!

The gun went and I entered at the rear of the pack and hung onto the fast toes until the first can. Unfortunately I feel off the pack rather quick. I feel my swimming has come along way with the help of Kate and Guy, but I need to be able to convert this to open water swimming, something I hope I can learn as I become too complacent in the water and don’t know how hard to push!

So reaching T1 2.30min down of the 3-4^th placed girls I took my time and eventually exited, onto the lonely 2 lap 60km course. I wasn’t too depressed when I saw the leading females head back as I wasn’t too far from the turnaround knowing I had lost so much time in the swim.

Unfortunately for me I overshot the turn around, (only slightly!) as I cant turn! Another skill I need to work on! And off I went to complete the first lap. The wind now was a head wind and so I pushed to get to the turn off to get back to the more sheltered part of the course! By the time I turned to complete the first lap the course was much more full and I found it less lonely! Another lonely lap but at least I could be tempted to draft!

Into T2 and now onto the run! At this stage I was pleased with my race and just happy to finish my first open race. The ankle seemed fine and didn’t cause any real trouble on the ride or run. The 3 lap course made it easy to count down the short 4km laps and made the run seem fairly quick. A tough little course found me a little fatigued and a week off my feet, I think this hard fast run really woke me up!

The final descend, ascend and then descend down the grass to the finish line and I was pleased to have finished! I was eager to find out the result of the women’s race as I watched Renee Baker and Kate Bevilaqua race side by side for the entire run and was informed it was a sprint to the finish line!

I do love racing and love the support I receive from strangers, friends, other athletes but especially Andy. Its great to share support out on course with fellow athletes and friends who provide you with the encouragement to continue.

Andy and I headed to the presentations and dinner and caught up with fellow GKE athletes to celebrate.

It was a nice reward to have finished 5^th Female overall, and collect the 5^th Prize which I think Andy has already claimed!

I have lots to take away from this race and I know the areas I need to work on. My swim is the obvious one but small things like transitions, turning on the bike and again just mentally being in a better place and having the confidence to execute a race as I intend so the hard work and training pays off! 

A big thanks to Kate for all her support leading into the race and during! Continually giving me words of encouragement and advice throughout the day. I lack the mental confidence so to have this whilst racing my coach is very much appreciated.

Thanks to Andy who entered me in the open category, giving me that push I needed!

Next time I hope im 100% ready to go!

Challenge Melbourne 2015

I entered Challenge Melbourne approximately 8 months ago to give myself something to focus on after the Ironman World Championships. After Kona I found it hard to get back into a routine and it wasn't until December when Andy told me there were only 8 weeks until race day did I get back into it.
So exactly 8 weeks I had to get fit so I hit some training and hit it hard!

We arrived in Melbourne on Thursday to fit in a sneaky trip to watch the men's Semi final match at the Australian Open. What a good start to our trip!
The Friday and Saturday were relatively easy days but lots of visiting as we met David Biwer from Newline and was spoilt, dinner with Karl Hardy and Heidi, pre race nail appointment, we met Darryl and his family Saturday for some lunch and Andy even did a spot of shopping before catching up with Andrea.


I had been keeping an eye on BOM for the past week and knew the weather in Melbourne was significantly cooler than the 40 degree heat wave we were having in Perth yet didn't really think too much of it. 
Come Saturday night once we had left the restaurant I was not looking forward to the race. We stepped outside and the rain had settled in for the night and it was cold!!


The alarm went off race morning at 4.50am but I stayed in bed leaving it until last minute to get everything together and leave the room to make it to transition!
It was cold, dark and wet and I wasn't too excited to race!


My coach had sent me an email the night before the race and the finishing line was 'Time to start 2015 with a BANG!'. What a bang it was!

Off to transition with my bike and set up in the dark and the wet!
As I put on my wetty it started to rain. Andy and I headed to the start on the beach were we stood and stared at the unpleasant water conditions.
The pro's start was a little delayed but finally the sent the male pro's off, then the females. The first AG was next followed by my wave. I stood on the beach as my wave was called and was fairly calm. A little scared but positive thoughts. As we all charged into the on coming waves I dived under a few to make my way out. Then I had a true appreciation for how bad the conditions were. It was horrible. Dark, the water was mercy. It was so rough and the waves didn't stop. They felt humungous. I tried to get out but the waves wouldn't allow for any form. I then started to panic. I don't like the ocean on the best of days. I did some breast stroke and looked around. I contemplated putting up my hand but couldn't see a boat or help anywhere so I kept swimming!
The swim didn't feel like ages but I sure was relieved as I made it out of the water and made the long run to transition. 

Swim: 32.46

Andy thought it was a good idea to leave my windbreaker in transition just incase and put it on with out a doubt! It was soaking and I was shaking trying to zip it up but I kept the wind off my body.
The bike was wet, windy and cold - yet I was quite comfortable with my wind breaker on.
There were small sections on the bike when the conditions eased just for a little, but then it hit again and you could see the weather rolling in off the coast.
It was great there was a 3 lap bike to get some encouragement and support from Andy. Whilst the conditions were far from favorable I quite enjoyed the bike as I have never raced in anything like this before!

Bike: 2.38.56

I was looking forward to the run.  I had had some fast form leading into Challenge Melbourne, even though this had all been over much short distances. As this is also a three lap course I could break the race down and mentally 'get it done'.
Conditions had cleared a little and was great to pass Andy for some always welcome support. He enjoyed some tweeting from my account and I could see the smirk on his face from his 'hilarious' tweet from 'me'! 
I was happy with my first two laps, but time to build into the third. At this point the course had become much more congested and it is quite a tight course! Andy encouraged me to channel my inner Rinny which wasn't hard to do as i just wanted to finish.

Run: 1.32.19

Melbourne. I thought they had four seasons in one day! Why did I only get one! Winter!!!

Andy was there right at the finish and it was the first time I really felt relieved to have finished!! I cried to him about the swim!! It had really knocked me about! I don't think I had ever felt so uncomfortable.


Almost straight to transition to collect my bike and soaking gear then back to the accommodation to shower and pack! I think we added an extra 10kg's to the luggage as everything was soaking!

Back to race start for presentations but they had already started them early and we missed them.

I was pleased and very surprised to have finished third in my age group Female 25-29, 5th Female age grouper and 12th Female overall.

Finish Time: 4.50.34

Straight to the airport (after a stop for a cheeseburger and fries) and ready for the flight home. (Business class I might add!!)
By 8.00pm I was sitting on the lounge  at home with Andy when he said "this morning you did a half distance race in Melbourne, now you are at home on the couch!". 
It was a weird feeling but so good to be at home.

From this race I learnt a lot. I learnt I need to prepare mentally for races and that I need to let go of the bad during the race. So, ill work on that in the next one!


A huge thank you to Andy who stood in the rain and the cold (he managed to squeeze into my jumper and wear it while I was racing) from start to finish. This was the first race with out my parents watching so to have him stay in those conditions was awesome!! Also photo credit - Thanks Andy :-)
He also booked the business class flights, which weren't too shabby either! Turning left on the plane, I think that was the high light of our trip!