Wednesday, June 15, 2011

Boise 70.3

can anyone say cold water?

OMG ..

Ok i'm getting ahead of myself again.

So Kate and i are living in Boise... getting back into routine after having traveled the world and after " being tourist for a week or two in the USA.... while it's been LOADS of fun... it's really not the best pre race medicine...
I hear if you swim, bike and run before a race... you go better than when you go site seeing.... " but maybe thats all rumours....

The pre race week there were a few disruptions.... nothing that couldn't be sorted out.... just things like " see pic below"

Ok so onto the race and back to where i started.. COLD water!!! 53 degrees F and 11.6 degrees C....
Usually i swim ok, but not this day.. i was cold ... about 300 meters into the swim .. i thought.... " damn it's so cold i can't even close my mouth" All and all the swim was ok.. i came out in the lead pack with only two guys in front....

Out onto the bike and it was all go with Ben Hoffman taking to the front and hitting it hard.. I held on for about 10 miles but then my legs just couldnt keep up with the pace and i had to settle into my own rythum .... Both Paul Ambrose and i stayed in touch to the few other up the road all the way to T2.

heading out onto the run, i was feeling it , but thought if i had a great run i could get 5th and then get paid.. my run has been going good and while i felt good on the run it wasn't where it needed to be and i i ended up 8th with a time of 4:02:34...
All and all an ok day... However I've come to want more from myself .. but these things take time...
I'm happy to be in the USA and have my first race done...

thanks for all the messages and support...
Sorry i dont have any race pictures yet.. they will come..

here are a few pic's

This is Brian Roddy,( ROLF PRIMA ) Kate and i at the coolest store in town " TRITOWN" .. If your bike needs some love .. go see Antonio he is the man.. your bike will love you ,and you'll love your bike again.

Here are some pic's of Kate and i doing a long-ish run at 6800 Feet...
we rode up a 25k climb then hit a run... it was so cold that there was still some snow out on the roads...
Very Beautiful and very cool....

Big thanks to K-Swiss, Ceepo, Rolf Prima, blueseventy, nuun


Monday, June 6, 2011

Triathlon Tribe Interview

Intertview with Guy Crawford : By Michelle Downs
May 21, 2011, 6:18pm

Guy Crawford made everyone sit up and take notice at Busselton 70.3 a few weeks ago. With a smoking fast swim and bike split, he hit the final run leg with a lead of three and a half minutes and toughed it out to the finish line in 6th place in a stacked filed.

Below Guy has a chat to Triathlon Tribe about his race at Busso, his favourite swim sets and how things have changed since he made the move to full-time pro athlete......

Triathlon Tribe: First of all, congrats on your fantastic result at Busselton 70.3 last weekend! You led the race out of the swim, off the bike and into the run before hanging on to finish 6th. A great solo effort off the front! Tell us about the race from your perspective. Were you happy with your performance?

Guy Crawford: Happy, Yes . I felt good in the water and knowing Bryan was on my feet, i thought we could get away together on the bike, if a few of us could get away on the bike , it could have been a race changer. However after a quick T1 and going totally anaerobic it was apparent Bryan was still suffering from doing a 70.3 six days earlier. So basically I though bugger it, put my head down and went hard.... Yep those tactic's probably bit me in the ass later on.. But I knew I had at least a minute on the other guys out of the water and knew I was in good riding it was head down and time to chew my stem for 90k...Off the bike I had 3:30.. I knew I needed 5mins and a 1:18 half .. in any case I ran the best I could on the day and 1:23 was all the body could do on the day.

Triathlon Tribe: As a relatively new (just heading into your second year full-time) professional triathlete, what is your background? Tell us a bit about yourself!

Guy Crawford: Well I have been involved in the triathlon world for about 13 years..In my youth I was a runner , which surprises me now , as today a pensioner ran past me on her Zimmer frame.. I started swimming at 17 a relatively late age for swimmers.. however from 17-20 I swum A LOT and barely rode or ran. I then worked as a bicycle courier for 5 years. whilst throwing in a bit of university. Soon after that I got a job with blue seventy where I was there sponsorship manager. This involved travelling the globe working with athletes and event organisers promoting the brand. An awesome job with a great company!

Triathlon Tribe: What has been the biggest difference in the transition from working and training to training full-time? Have there been any unexpected challenges?

Guy Crawford: two big things... 1) you can train more when you don't have a job and that's great..... 2.) you get paid less. when you don't have a fixed income.... and that's not so great.

Triathlon Tribe: You have based yourself in Perth, WA over the previous summer. How have you enjoyed this and what have your highlights been? Any races, training opportunities or destinations you would particularly like to rave about?

Guy Crawford: I love WA, it's a great place and if your a bit worried about riding on the road WA has the best footpath riding in the world... hundreds of kilometres of safe riding... Only person you need to worry about is yourself....

I have enjoyed the races here, in particular Kalgoorlie where Kate and I went for an Olympic distance race and while it was a 7 hour drive into no-where the people made it worth our while.. They were great and it really made the race for us. When it comes to training.. Anywhere in the Busselton area is great. We venture down there when we can for some big miles. Busselton is the home of WA's 70.3 , so if your down that way make sure you make the 30min trip to Margaret river. Great wineries, food and people.. you won't regret it.

Triathlon Tribe: As I mentioned previously, you are a bit of a fish and had the fastest swim of the day at Busselton 70.3 a few weeks ago. What are your favourite key sessions that you do in the pool? What are your top tips for people who want to improve their own swimming?

Guy Crawford: I like to mix my swimming week up. I swim 5 times on average.
one session is an ocean swim or wetsuit swim if you can't get to the ocean one longer swim , like this morning was 8x 800's broken..
The sessions that gets me race ready are short rest high intensity sessions. Of which I do about two per week. These are only 3-3.5 k...Leading into Busselton I did this set each week and I think it made a difference

300 warm up
10x 100 on 1:25
10x 100 on 1:20
3 x100 on 1:25
3x100 on 1:20
4x100 on 1:15
200 warm down

My advice to people looking to improve there swimming. Would be firstly make sure you've got people to swim with and a coach to seek advice from . no one wants to be staring at a black line for hours on end and be getting nothing from it . Once you've got that sorted getting a balance in your swimming week is important.. Smashing yourself every-day isn't the answer.. Get a good balance keep consistent and soon enough you'll be swimming dolphins off your feet...that's my two cents anyway.

Triathlon Tribe: As the Australian summer triathlon season wraps up, it is time to head overseas. You had entered Ironman China, which unfortunately was cancelled at the last minute, which would have obviously been a huge disappointment! What is the plan now? What other races do you plan on racing this year?

Guy Crawford: yep China was a pain alright. I had planned to race 70.3 Boise on the 11th of June , So there is a race just round the corner. After that . things are up in the air. I will be racing more 70.3 races and they will mostly be US based. My goal is to race 70.3 worlds on September 11th . So I'll be aiming to peak around then.

Triathlon Tribe: Your girlfriend, Kate Bevilaqua, is also a professional triathlete. It is helpful to have your partner also competing at a high level the sport? Do you train together?

Guy Crawford: Having Kate in the same sport is amazing. We train together almost every day. Some times she has longer sessions and sometimes I have quicker sessions. Kate and I love the fact we get to train travel and race together , We know we're extremely lucky in that regard. We spend 6 months over seas each year so if I or Kate had a 9-5 it'd be VERY hard. Best we retire at the same time.

Triathlon Tribe: As a Sponsorship Manager for Blue Seventy, any tips to aspiring athletes on how to approach and work with sponsors?

Guy Crawford: What can you do for them? Ask yourself that question before you get in touch with potential sponsors. If you can answer it... Your chances will increase ten fold..

Triathlon Tribe: Speaking of sponsors, who are yours? Any products or brands you would like to recommend?
Guy Crawford:

K-Swiss.. best clothes and shoes in the sport.
Blue Seventy..... The wetsuit is amazing. flexibility and buoyancy are second to none.
nuun hydration.... i no longer cramp
Ceepo bikes .had my first race on it at Busselton.. best bike I've ever had!
Xu1 sports .... anything any time... great tri products
Rolf Prima wheels.... Great wheels and a great company to have behind you!!!

If you want to catch up on some more of my antic's/ photo's and mayhem please drop into my website and have a look around.

Thanks Guy! Good luck for the coming season and we look forward to seeing you race on Australian shores again later in the year.

Sunday, June 5, 2011

Trip and the USA

Yes i'm in the USA for the season. and no i didnt spell check this....

I'm lucky to have made this trip... ( well i think so anyway )
IM China got cancelled . had to change all my trips.. what a pain.... then i got a flight to the USA via Hongkong and it was the flight from hell..... The most turbulent flight i have ever been on.... I was freaking out... I started holding the dudes hand next to me .... he had been in the military for 19 years .. So i don't think he was too happy about it .. haha... quite funny in hind sight.

Obviously i lived though it ... on my connecting flight i just happened to be sitting next to one of the flight attendants from the HongKong flight... very random and i told her i was freaking out... She then said it was the worst flight she'd been on in 45 years of international flying and she and the crew were freaking too... WTF.... now i'm really scared of flying..... apparently the pilots weren't to worried.....APPARENTLY!!! So all and all .. im stoked to be here and to be alive... alive it good....

I landed in Seattle and spent two days with the awesome team at blueseventy.
the met my lovely lady " Kate" at Seattle Airport with her family in tow. From there we came to Boise for one night before shipping off to McCall for a bit of tourism ... This place is awesome..... but it's bloody cold..... i was running in the morning past piles of snow.. thinking this is colder than a Perth/ Aussie Winter... once again WTF..... haha... no really it was beautiful and awesome...

here are a few shots i got along the way..

kate and i In McCall

Beautiful " COLD" McCall

A Random HUGE dog that decided he wanted a lift

Tamarack Ski Resort.. most houses were in the millions of dollars before the GCC . Now the ski resort has gone bust and the houses are a fair bit cheaper!!! OUCH

YEAH i ate that... yeah 5 million calories in my body!!! awesome

Went for a 20 second swim in 6 degree water... Can any-one say SHRINKAGE !!! ( video to come )

A rad Bike store in Boise were i picked up my sick new ride.... Don't worry IAN.... my Ceepo is still number one...i don't think you'd want me to put Ceepo stickers on this would you? 10k of bike VS $30 of bike...

Now Kate and i are alone the family is in route back to Australia as i type. ( we'll miss you ) and everything is quiet.... Routine is setting in but not for long. Both Kate and i are racing 70.3 Boise next weekend. So it's time to do some training and hope the travel hasn't hurt the body to much

Until the next episode of my life... Hopefully i won't have to write about turbulence again. .... Freaks me OUT!!

Guy / Beaker / Pocketman / Captain Awesome / Chuck Norris