Sunday, April 3, 2016

70.3 Malaysia

video
The Video Blog from 70.3 Malaysia. Yes it was a hot one. I went for it on the run and got myself to 4th but then overheated and ended up in 9th. Tough day with some close racing.

Tuesday, March 29, 2016

Taiwan 70.3

Taiwan 70.3

Well it didn’t start off to plan

Our flight leaving Perth was delayed which meant when we landed in HongKong we were in a mad rush to board our next flight. (Perfect way to start the day after an over night flight)
The good news we made it, the bad news the weather was to bad to land in Kaohsiung which meant we had to land In Taipei re-fuel before returning to Kaohsiung. Bad times because that meant we missed our train connection to Taitung. (Still I’d rather miss a train than plow into the air field in a ball of flames, So i shouldn’t complain. )

Once we landed in Kaohsiung we made our way to the train station (massive thanks to the Ironman Taiwan team for helping sort our connections and tickets) we grabbed the train that saw us arrive in Taitung at 7pm that night. While unloading our bikes from the train which made traveling through airports with a bike case a dream I lost my iPhone. Which almost put me over the edge. As you know losing a phone these days is MEGA PAINFUL especially when social media is part of your work. Still I held back the tears and carried on with only huge amount of complaining… ha…. 

What topped it off was the next day we were drying our clothes on a rack and I looked at a bag underneath these dripping wet clothes and through “ha that looks like the bag that carries my passport” BECAUSE IT WAS.. I pulled out my dripping wet passport and proceeded to have a small melt down… Kate and Ruth took control of the situation and dried it out. We think I’ll be alright to fly to Malaysia tomorrow… (Time will tell)

But the Positive:
I LOVE coming back to Taiwan. I’ve had some of my best races here, the Ironman team of Renny, Shiang, Queena ,Joe and the rest of the team treat us extremely well and we’ve always enjoyed racing, training and being a tourist while in Taiwan.

This time round I was wearing race number #1 which was a privilege. I was really pumped, it’s not often you get the number ONE bib so when you do it’s pretty awesome!

                                               


I knew i was fit even though I’d raced IMNZ Three weeks earlier. I felt the body had bounced back quickly and I was ready to give it my all on race day. 

We participated in the swim leg of the 5150 the day before the 70.3 which was a lot of fun, packed our gear and went to bed early. I slept for nearly 8 hours which is crazy and most likely because the overnight flight and stress was catching up with me. 



RACE DAY

I woke feeling refreshed, which was great because the previous day I felt like 14 buses had simultaneously run over me, then all of them had reversed.
race day saw cooler than usual conditions for Taiwan, which I wasn’t disappointed about. 

The swim was smooth, I felt a little flat but wasn’t to worried, exiting the water I heard I was 2min down to Peter Kerr, but in 2nd place. 

Freddie Cronenberg was with me out of the water and we pushed hard on the bike to try and make a dent into Peter’s lead. To my surprised at 65km a group of 3 caught us, I thought I was holding good power, but obviously not high enough. We rode out the last 25km together and then the real fun started. By fun I mean running near max holding as high a heart rate as possible and trying not to blow up. YAY GOOD TIMES!

THE RUN:
5 of us started the run close together with Peter 90 seconds or so ahead.
Freddie and I started running together in 5th and 6th place. If you know Freddie you know he’s a quality runner and I thought if I pace off him I’ll make it close to the podium. We ran shoulder to shoulder or single file for the entire run. We both thought we’d bring back a few runners in the late stages of the run, but it wasn’t to be our day with 2nd- 6th all finishing within about 2min of each other. Freddie knew we were fighting for 5th and was surging me relentlessly in the last 5KM of the race. In hind sight his ability to change pace so often is impressive although at the time the word Impressive wasn’t what i was thinking.:). He was putting me in the hurt locker again and again, but on that day I felt like we were tethered together and in the final 200 metre’s I launched the best attack I could muster. This resulted in my adductors cramping and Freddie closing the gap back up just as we hit the finish shoot, I gave another surge and got a VERY SMALL gap on Freddie and finish is 5th place. The worse part was Freddie finishing in 6th, he’s a great guy and we’ve had many battles over the years. Usually it ended with Freddie running me down or running away from me, It seems we are both becoming more even over the 3 disciplines. 
This will go down as one of my most memorable triathlon battles. The other being last year in Taiwan with Christian Kramer. (Taiwan seems to be the home of epic battles for me)

Freddie and myself post race

Me post race. Probably could have chosen a better back ground.
Renny and the guys chilling post race


In the end I’m happy with the performance, sure I would have liked to be a few places further up the field but I gave it all I had on the day and I'm happy with the result. 

In other result news, Kate finished in a very close 4th and had a good all round day. Our friend, travel companion and GK Endurance Athlete Ruth Chang finished in 2nd in her age group (just 46sec off the win) putting together her fastest ever time and grabbing a spot to 70.3 Worlds in Australia this year. I think Kate was more excited than her!!

The last 48 hours we’ve spent at awards, riding, site-seeing, eating, talking, socialising and of course packing our bikes up. Good news Ruth lent me her spare iPhone so until I lose that i’ll be back on social media which I might have an addiction to!!

We are racing Malaysia 70.3 on the way home to as we thought it was a good choice to hit two races with one set of flights. (Although when I look at the weather app and it says, 38 degree’s but feels like 46 degree’s I think we may have made a bad choice!) I’ll keep you posted on that one. If you don’t hear from me I’ve probably melted or forgotten who I am due to heat stroke.

Thanks again to the Ironman Taiwan team for the support and of course all my awesome sponsors . Until the next time, which happens to be in 5 days. )

Guy
The swim course

Kate, Ruth and myself soon after Ruth stomped home a PB 

Kate right after her 4th place finish




Wednesday, March 9, 2016

Ironman NZ


 IMNZ

Taupo NZ. No Filter, which seems hard to believe doesn't it? Probably the best sunset of my life or at least my memory!
The IMNZ GK Crew from left to right, Anthony, Justine, Kate, Mick and Guy


Race day doesn't get much better in NZ, Light breeze, 13-26 Degree weather. You couldn't have scripted a better day for an Ironman race. (IMNZ has had it all too)

My Prep has been absolutely awesome. I've been riding and running faster and further than ever before.

The GK Endurance crew Plus Kate and Jeff have really helped me get into shape and I know the season ahead will be my best yet, this is in no small part thanks to them.

Our accommodation in Taupo was "Sweet as, Choice and Mint" all rolled into one awesome word which currently doesn't exist.
Kate on the balcony, The run course and swim course are right out the front. The start just 1.7KM to the right.

The Rocket ship ready for battle.


THE RACE:

I woke up to a still morning and thought I was in the twilight zone. "Taupo, no wind? WHAT"

The usual pre race check went to plan, I chatted with Callum Millward before the start and he kept me entertained with his witty one liners until it was time to get in the water.

GO TIME


The Swim start was fast and for the first 2KM I felt like we were moving really well. (My perceived effort my high) then on the return journey the pace dropped and I was swimming comfortably behind Paul Matthew's.(I know this due to his kick pattern under the water, yes it's strange.. Sorry Barny) I soon figured out why the pace had dropped when I saw Clayton Fettel slowing moving backwards through our group (Kinda shark like). I figured he had enough of towing us round and was letting some-one else do the work, Unfortunately none of us come from the same swim pedigree as Clayton, so the pace stayed comfortable for the return trip. At one point I felt Clayton Grab my leg and I thought" Is he going to drag me under or use me as a propulsion device"? But to my surprised he pushed me forward and basically shot me ontop of Paul. It cracked me up and I had a chuckle in the water to myself. I never got to ask him why that happened but I figured he was making room for himself as we were swimming single file .

With a 46min swim under our belt we exited the water and ran hard to T1. I was trying to limit the amount of lactic acid I produced during this 500m Barefoot run. ( I didn't succeed.)

Onto the bike and we quickly settled into a hard sustainable effort. Terenzo, Paul and Dylan were just up the rode and I was in a group of 4 riding strong until about 45KM when Cameron and a group of 5 other riders caught us. Then things got a little crazy!!  It wasn't until we caught the front of the race at about 60km did the pace settle back down again.  I paid close attention after that, So I way always close to the front. At about 130KM our group which was 12 Plus guys (after lap one) had dwindled to 6 riders.  I looked at my watts and thought "hmmmm, this is pretty hard"so I covered my screen with a gel wrapper. That's normal right?

heading back into town from Reporoa turn around 150KM (I think) Is that aero?

Callum Millward and I sharing a moment about 100km into the ride.  He looked over to find me staring at him, then looked away and back again to find me still staring at him, then we both started laughing. 

Coming into T2, I felt good, I had a spring in my step and was happy with how the day was unfolding. I went out onto the run holding 4min/k or just over and thought this isn't to bad. Until I saw the spilt at 14km and realised that holding just over 4's mean't I was 5min down to the front. WTF? Still I kept my cool and held my pace, This race was about me getting the best from myself. By the time I hit 21KM in 1:29 I knew things were getting ugly still I braved it out and said "it will get better" hahaha... I flat out lied to myself. The next 21km was an emotional roller coaster, I kept hurting myself and pushing myself but the legs weren't moving as I had hoped they would. I lost 20min over the next 21KM running a 3:19 marathon. I made my choices on the day and I  still think they were the right ones. I feel like we are so close to that "Great Ironman" and I'll keep battling on till we get it. I got to the finish line  and hugged my family. Mum, Grandma, Brother, Sister, Kids, and extending family who had come to watch us race, this was for them as much as it was for me.


1st lap 10KM, Running and pretty happy

Second lap 23-25km sort of running and pretty un-happy
The Finish line, giving my nephew Ben a high 5. Back to being happy again!
                                               
I finished in 11th in a time of 8:43:28

My horizons have changed since winning 70.3 Taiwan last year, I know what it take's to get back on the podium and I plan on making it there! Ironman NZ was a stepping stone for the rest of the year and I know I'll gain the benefit's of a hard early season IM soon.

Big thanks to my training partners for getting me ready to rumble. In particular Brad Kaye for getting me bike fit again, Kate and the GK Crew for the constant motivation and dailey support.

My family the Crawford / Bevilqaua's and my family of sponsors, You are all amazing and the relentless support you give is second to NONE!! Thank-you!!

Next up is 70.3 Taiwan in just a few weeks. Stayed tuned and thanks for being the legends that you are!

Below are a few pic's for our travel's in NZ.
Cheers
Guy



Kate is afraid of the cold water! Me and the go pro aren't.

Chateau Ruapehu 

heading up the Ski-lifts. falling out would be VERY unforgiving this time of year!

Karen and Kate at the highest cafe in NZ. 2030m 

US

Getting my selfie on. Our Accommodation. 
Another selfie blueseventy style, water and sun!!

Taupo water make's for some great underwater pic's. Kona eat your heart out!

Clouds below us on Ruapehu 


Saturday, January 23, 2016

GK Camp 2016. "The Campers"

Camping... But not in the tent/wilderness type of camping. 

This type of camp is the " I have a Ironman/ triathlon coming up soon" or the "I need to get fit and find my mojo again camp" 

What does that mean? It means Kate and I flog you over 4 days of swimming,biking, running, rolling and stretching. 

Kate myself and our GK Endurance crew did just that last weekend. We scheduled our camp from Thursday-Sunday with a bit of everything involved.
Our campers bought there best and gave it 100%. We couldn't have been happier with the effort they put in over those 4 days. The hard work will pay off!

Big thanks to the Wattie INK crew making us look good. We've had a lot of comments on how great our kits look and how much we stand out!!  Doesn't hurt that they are super comfortable and fast too!!

I won't bore you with the details of each training session, but I will show you the pic's that tell our camping story!! Picture books are the best.

Day one: the time trials.

Pre Time trial

I'm stoked because I'm coaching and not doing the TT's
Thursday morning, Post bike Time Trials.
From here is was off to Margaret River (roughly 3 hours south and out to the wilderness  lodge for the next 3.5 days)

We chose this location so there were no distractions and very different from the cabins we usually rent. Yes it could house 18 and yes it would be cozy but fun. It was great for the entire team to be under one roof.

Part of our wilderness wonderland

After an evening run we had a relaxed BBQ dinner with lots of laughs before hitting "the hay" .

Day Two: The long ride on Friday morning. We found a great section of road that was long enough and hilly enough to challenge every rider on our camp. Without going into details, the ride and run off the bike was enough to set the mood for the camp. This wasn't going to be easy. 


Nutrition and hydration was going to play a massive role. Lucky most athlete's were using  INFINIT Nutrition Australia products or had access to them.
Start of our long ride day

The ride among the tree's of the south west.
Paul, Just before he comes in for some refuelling.

You only get our yellow friend George if you do something silly. Renee got George because she forgot her cycling shoes.(not to worry she managed to find her shoes and pass George on to another lucky camper) 

It's wasn't all pain and suffering. After our evening open water swim we got to enjoy some fantastic sunsets while having dinner.


Day three: The part every one was waiting for. Swim and Double run, tears and happiness rolled into one. Every-one got through this day and from a coaching perspective we saw a lot of breakthrough efforts.

The site for our PM long run!
One of the many footpaths/trails Margaret river has to offer.


Just when the campers thought they couldn't have any more fun we dropped this little pearl of a session on them.  Swim/bike/run x3 or x4 OUCH!! We had use of the pool, thanks to Dylan and the Margaret River Rec centre. The trainers set up out the front and a mix of paved and dirt trails to choose from for the run.

Vic giving every-one a final high five which also signalled the end of there session and end of the camp!

The team, minus Janine who's behind the lens. 


 Camps are great for building a close training group, sparking that motivation you may have lost and finding out you can push yourself further than you thought possible. Our experience was awesome from the coaching side. It was great to see people push there limits. As an athlete it's great to be pushed and you only get out of it what you put in. A week of recovery and suddenly you find your fitness and motivation is back and your hungry for more!

Massive well done to all our campers and supporters!! Wattie INK, Churchill Cycles, Infinit Nutrition, Mizuno Australia Ruth Chang Physio, Janine Kaye Photography (For all the shots you see above and most of our websites) Dylan Brown and the Margaret River Rec Centre.  
Until the next one!!

GK Endurance

Thursday, November 5, 2015

70.3 Taiwan "Finally"


Job done!!

For me winning a 70.3 was a dream come true. It’s been a long road from working in the triathlon industry to pro triathlete. It’s taken 5 years to get the win I’ve sort after!!

Simply put, I am STOKED to have this title under my belt!!

I’ve had a string of good races in Taiwan including a 2nd in 2013 and a 4th in 2014. With the best field assembled here I was really hoping for another top 5 result!! To come away with the win was beyond my expectations. I say mine because Kate and Jeff (Coach) weren’t as surprised having watched my progress over the  the last 5 months.

The day:

Race day rolled round EARLY.. 3am I woke up and lay in bed watching Kate organise her gear and get herself ready for the day… Then in classic “Me Fashion” I got out of bed late, ran round the room eating, putting my body numbers on and packing up my gear all at warp speed ” It’s a routine Kate deals with every day” She’s a lucky girl!

We actually made it to the bus by 4:15 and joined Jarrad (athlete and friend we coach under the GK Endurance banner) for the 20min bus journey to the swim start! When we arrived the wind was blowing HARD and they decided to shorten the bike to 77KM. The right choice given the strength of the wind and the exposed areas of the bike course!

While getting our gear ready it started raining and some of the other pro’s started wearing plastic bags to warm themselves. It was very strange to have such crazy weather in what is typically a hot and humid race!! Paul Ambrose kept things light breaking out some classic one liners that had me laughing. Sorry they are R rated so can’t be typed into a race report!!

The transition area was roughly 800 meters in length. So we started walking down to the swim start at 5:35am to get a pre race warm up in. Once on the beach there was a cool little swell coming in so I warmed up by body surfing in and out about 6 or 7 times!!We were then called out of the water and waited 10min before the start!! Always the most nerve racking moments before a race. I gave Kate a kiss as we do before every race and it was time to get my head in the game.



Soon enough we got a 10sec count down and we were off. The joys of being 6”3 means my lanky frame can wade well into the water. So once we were through the small breakers I had the lead with Harry Wiltshire about 25m to my right coming very quickly. I wasn’t alone, I felt a few taps on the feet and figured most of the contenders were in the group behind. About 300M in Christian Kramer pulled along side me and then past with Frenchman Jonathan on his feet. Thankfully I got onto his feet. At this point Harry had about a 15m gap on us and it remained roughly the same size for the duration of the swim. During the last 100m of the swim I stopped and body surfed into shore on a small breaker, passing Jonathan and Christian in the process. Apparently luck was on my side early. Then it was the long run from swim to bike. By the time we were out onto the bike course we were a group of 4 with the chasers about 1min back!!

As soon as we started riding I knew I had good legs. I was riding with Jonathan and Harry early on and felt really good. Around 8km in Christian came round the 3 of us at a much faster pace and once he got out to about 100m lead I knew I had to bridge up to him if I was going to stay in contention. It took about 3min’s and one very big match to get across the gap, but I managed it. Once across I turned around to see if the other guys had come but they hadn’t and I rode past Christian shortly after and let him know we had a gap. For the remainder of the first lap I stayed at the front pushing pretty much as hard as I could. Once through the first lap, Christian took the front again and for the rest of the ride all I could do was follow his lead. I knew it was hard, and my stomach couldn’t handle it  when I proceeded to throw it up it's content. I wasn’t feeling sick at all, it’s just a result of going really hard and staying in the aero position. I kept topping up the calories, taking in salt tablets and focusing on smooth pedaling. Christian lead off the bike (Also riding a Ceepo Viper) with me a few seconds behind. By this point the weather was getting hot and the wind had dropped off. A completely different day to what we woke too!

I put my socks and shoes on, grabbed a gel and some salt tablets and started the long T2 run. I ran T2  slowly taking in a few calories and trying to cool myself off with my water bottle. Once over the timing mat I settled into what I thought was an uncomfortable but sustainable pace. Christian and I were running shoulder to shoulder and as the other guys, Freddie, Paul, Harry, Cameron came off the bike I glanced at my watch to get rough splits!! To my surprise we had about a 5min gap.

At this point I changed my focus to smooth running and hydration. I thought Christian or myself would crack in the first few KM’s but he seemed comfortable and very in control so 5km came and went with us running side by side, then 7km, then 10km, then 12km, 14km . I started thinking, “are we seriously going to have to sprint the last 500m??”




My favorite Pic


At 15km I felt Christian having a bad patch, as I had earlier on and so I put in a small surge. It was enough to get a small gap on him. At this point I was pretty much running at max and while the mind was good the body started to reject the effort and at 16.5km I got really dizzy and thought “you’ve blown it Crawford” I backed off and ran really slowly for about 45sec allowing my body to recover just a little.
Then I was into the add station at 17km where I must have looked like death. I walked it which was a risk being I only had a 30sec lead or so. I drank two full cups of coke and was desperately asking for a gel (Nope, none at this aid station) argghhh. Then we went through this tough little out and back section of the course. Running up one of the hills you cross back over the course and at that point I saw Christian run across in front of me and knew I had about 45sec…."45sec 3.5KM to run… Ok ok.. you can do it"…I walked the next aid station another two cups of coke. Then I started feeling good again. Maybe it was the adrenaline of potentially winning my first 70.3 or maybe the coke, probably both.
As I was running back to the finish Freddie, Cam, Paul and Harry all said well done or something similar which is a true testament to there professionalism and who they are as people “good dudes”.

Once I passed the 20km marker I allowed myself to look back, I couldn’t see anyone and knew I had it in the bag!!! However I didn’t allow any early celebrations until just before the finish shoot!! Once I heard Pete Murray calling out, "here is your knew Taiwan Ironman 70.3 Champion Guy Crawford from New Zealand" I knew I could throw a few fist pumps!! I think the finish line photo's show it all.


I’m Over the moon to get the win, Stoked to finally tick that box. A dream came true for me!

The Thanks:

A lot of people have backed and supported me over the years. Most of all Kate. She’s always believed in me,(even when I don’t) she always kicks me out of bed in the morning and most mornings I don’t want to get up!! She even helps with the coaching aspect!!
Jeff Shilt: The Coach. Puts up with all my crap!! A lot of PB’s this year and no injuries. Couldn’t be done without you buddy!! Sorry about giving you all those headaches.
Family: The Bevilaqua’s and the Crawford’s. They feed me, House me, love me and I couldn’t ask for more. Thank-you

The AWESOME Sponsors:
blueseventy: It’s been 12 years of awesome. Employer, Sponsor, Friends. Plus they make the fastest most comfortable swim gear in the world.
Ceepo: Always a privilege to ride my Japanese born Ceepo Viper. Great team who are VERY supportive and encouraging.
Rolf Prima: Eugene based and USA made!! Fast wheels with a low spoke count and built to last. Brian, Brooke and the team have been too good to me!!
Profile: Versatile bars and hydration system that has saved me on numerous occasions. Not to mention the Great team behind the products. Thanks Ian & Rich
Wattie INK: Rad people, who make the highest quality triathlon apparel you’ll ever wear!Thanks Wattie
Infinit Australia: It fuels me in every race and something I encourage our athletes to use. It’s the real deal and will change your life if you’ve had nutrition issues. Cheers Jase
Vision: My cranks are second to none. I also rock there Mountain bike gear, brakes included. Mike and the team have provided fantastic support over the years!!
Mizuno Australia: I feel like a fleet footed ninja every time I put my mizuno's on. Thanks Ashley
Therapeutic associates: keeping the body moving and healthy in the city of tree’s. Boise!! Cheers Matt.
Challenge Tires: Rolling resistant what? Great tyre’s. Currently rolling around on Challenge record clinchers. Very fast, very versatile. Many thanks Chris.
Computrainer: Can’t hide on my computrainer. Big thanks for helping increase my FTP Chuck.
ISM: I refuse to ever ride another seat!! They are THE BEST!! Thanks Greg
Ryders Eyewear: Very light, very clear, very awesome! They also have some GREAT casual sunnies that you’ll find me rocking in most races!!Cheers Nev
Churchill Cycles: Tolerant of me hanging round the shop for hours on end. ha. Great guys, best service in town, genuine good dudes. Cheers Rick & Matt
Tri-Town Boise: He lets me sit on his bench and distract him. Gets both myself and Kate’s bikes race ready. He’s like Mcgyver with a set of allen keys and he also trains with me day in and day out. Thanks for being my training side kick Antonio. Your nose bleeds got me here!! 
Swim Smooth: Without Swimsmooth I wouldn't have learn't the skills necessary to swim at or near the front. Thanks Paul

Next up is Ironman Malaysia in just 10days time! The race will be super challenging as we face very hot and humid conditions. However I'm excited to race again in a new beautiful location and hopefully a good result will follow.