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Keegan Williams's Blog


REV3 Race

September 16th, 2010 by keeganwilliams

This past Sunday I competed at the inaugural Rev3 full distance race at Cedar Point USA. Cedar Point is the home one of the oldest theme parks in the USA, one of the roller coasters is even  still constructed in timber. Unfortunately I missed out on any rides! I was really quite nervous going into the race as since my crash in Challenge Copenhagen my knee has been sore, so the run training was limited to a couple of 20min jogs and some aqua jogging. I knew it was going to be a long and testing day…

Race day arrived and we had a little delay of 10min to let the sun come up. It was a beach start with about 100-200m of really shallow water that you could run and dolphin dive through and two rectangular laps. I ended up getting dropped not long after the start, then got a little lost and was quite shocked to hear the gap at the half way mark – 5min down! The next lap went a lot better and I only lost another 2min on Bjorn Anderson and some other guys coming out of the water with Zach Ruble and Jason Shortis.

Through the edge of the theme park and into transition and out for the ride. This was my first time racing in the USA and under their stagger rules for drafting. The rules are basically like this, you have your normal draft box of 10mx2m, but with the additional rule of not been able to sit in a straight line behind the rider in front. So if you have 4 guys in a group, the closest you can sit directly behind a competitor is 20m. This makes for some interesting dynamics, as you always need to be alert and focused as if the person in front moves to the right, you have to move to the left and so on. It definitely makes the ride a lot fairer.

The ride basically went like this, Bjorn Anderson was doing his normal demolition job of the field, and Zach, Jason and Me picked our way through all the guys in front apart from David Thompson. My knee didn’t get too sore so I was excited to get off the bike and get on the run. James picked up a unlucky penalty not being familiar with the stagger rules, so got a dagger from the stagger, but it didn’t end up slowing him down.

The run was a two lapper, from the theme park into Sandusky township, and back.  I started the run in 3rd place, 22min down on Bjorn! and about 4min to David.  With Jason on my heels and James and Zach a little further back. The legs didn’t feel too bad to start with, but Jason soon came past me and James also, both running really well. My legs started to get sore/damaged after about 5k and the knee pretty stiff. Normally the legs don’t start getting that soreness until about 5k from the finish! So I knew I had a long battle ahead.

After the end of the first lap, there were a lot of calls that Bjorn had slowed to a walk, and I passed him at about the 27k mark and all of a sudden David had also slowed and with about 12k to go I could see him just up the road. I was already completely in the hurt box, but that perked me up mentally as I wasn’t expecting it. I ran past David at about 10k to go.

The last 5k where very tough, my hamstrings where cramping, the thighs had been sledge hammered,  Zach was putting the pressure on, I couldn’t look behind as I was so scared of a full on body cramp/shut down. About a mile to go I thought I had third, and then David comes storming past me, with the finish line basically in sight, I had no idea he was coming, but I was maxed already and couldn’t respond at all. He must have had a big big cup of coke and got his legs back, as he was really moving.

The finish line couldn’t arrive quick enough, legs definitely maxed out there effort on the day. James ended up with a great win and also the TBB girls got a win with Amy. Overall I was really pleased with the day, as I didn’t give in and gave it my best. Big thanks for the Ruble family for having us stay prior to the race and the support on the day

And the Bike Boutique, Avia, Cervelo, 3T, Adamo, Blue Seventy, Token, Louis Garneau for providing super fast gear to use.

Swim time

Cervelo P4

Very cool picture to show where you rack bike

Are my thighs smaller than Steven Bayliss?

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Rev3 Triathlon Update

September 14th, 2010 by keeganwilliams

Just a short update from www.rev3tri.com this past Sunday. Will post a full race report shortly. But the short of it, 4th place in 8hr37min, James 1st, Jason Shortis 2nd, David Thompson 3rd, Me, Zach Ruble 5th

Some highlights for me;

  • *Getting to the start and finish, since Challenge Copenhagen Crash, my knee has been giving me some grief, so there hasn’t been any running, some aqua jogging and a couple of 20min jogs. So the mind and body where definetly playing games with me….
  • *Staying tough and not giving in
  • *James and Amy getting the wins, nice two from two for www.teamtbb.com
  • *Having dinner at www.sonicdrivein.com , bring dinner to you on roller skates (Tracy’s Highlight)
  • *Racing all day with Zach, he put me in the box all the way on the run, getting very close
  • *Aussie Tim Reed gets some respect, in fluro Speedo’s all day long
  • *Getting paid the day after the race – love it!
  • *The organisers doing a great job for a first up full distance race


  • *No time for roller coasters at www.cedarpoint.com
  • *Thinking I had 3rd nearly in the bag, then a storming David Thompson coming past me with 1k to go, he must of ran the last 1k in about a 3.30 as he put nearly a minute into me! I had no gas left :(
  • *Swim

Out Running

Post Race

Cervelo P4 rolling out, with tokens, louis Garneau, and adamo saddle


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Monroeville, Indiana

September 2nd, 2010 by keeganwilliams

At the moment I am getting ready for the new Rev3 race in Cedar Point Ohio.

Me and Tracy are staying about 2.5hrs from the race in place called Monroeville with Mr Ruble and his family(I actually grew up at home in a place called Morrinsville New Zeland). The training setup here is great, they live out in the country, so there are no distractions, nice quiet roads and even a little lake/pond to swim in. The temperatures have been pretty hot in the last week or so, reminding me of the days in Subic Bay, Phillipines.  The only thing missing is some hills, its very very flat here, the only elevation you get is rolling over a highway! and the roads are very straight and long. On the way down from Chicago we got on to a road, and the GPS said, 146km to next turnoff and I am sure we didnt turn one corner on that 146km

There is alot of maize/corn grown around here, with acres and acres of the stuff along the roadsides. I also come across a large dairy farm with some massive barns housing the cows. Four barns to house 2000 cows, all situated on a site of a couple of acres, alot different to NZ.

Post training Recovery next to Pond

Calf Licking

Cows in Barn, note size of stack behind

View of farm

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North Wales

August 25th, 2010 by keeganwilliams

Since Challenge Copenhagen I have been in North Wales at a little village near Pwhelli where my Gran and aunt live. It was great to see them again and hang out for the week
This is probably my faviourite part of the UK with very narrow roads, rolling and steep hills, not many people. The Welsh are a extremely proud bunch, with most locals choosing the local Welsh dialect.

I did one open water swim there on a nice sunny day, the water was not the hottest I have been in but my Blue Seventy Helix suit kept me nice and warm. It was a pretty good swim apart from swimming through a seagull colony and having about a million interested birds flapping around my head

Check out some photos below

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Challenge Copenhagen

August 17th, 2010 by keeganwilliams

Yesterday I competed in the inaugural Challenge Copenhagen Long distance triathon. It was located in the heart in the Copenhagen city, with the swim at a local beach, the bike a two lap course with very smooth roads and the run was a 3 lap course through the city adjacent a river. 

The night before the race Copenhagen experienced a 1 in 50 year storm event, so the orgainsers had quite few headaches with many roads needing to be pumped dry and the transition areas to be rebuilt because of flood damage. They did a great job and had everything ready by the morning which arrived overcast. 

I had a average swim and was about 30sec down on the main pack of guys but hopped on the bike and eventually made it up to the group at about the 30k mark. At the 40k mark the race went through a tight technical section and the pace heated up and the group split. By the 80k mark it was down to about 6 of us on the bike as a few guys got punctures, and another couple got drafting penalties. I got dropped about 20k to go at the last aid station and rode back into town, I had a little incident in town with a random van which managed to get on the course and they obviously didnt see me and decided to turn directly in my path. Next thing I know I am on the ground, no damage though, just the chain off and some expressive kiwi words out of my mouth.

Out onto the run and the crowd was amazing, the police estimated 120,000 people lining the course, so the atmosphere was buzzing! I had some real toilet problems the first lap, but once I managed to get everything out, I was running along quite nicely. At the end of the first lap I was still in 6th I think but the next 5 infront where in striking distance and I picked all of them up in the next lap. Tim still had a decent gap though going into the last lap and I was just hoping for a big blow up but it didnt happen. So a bit of pain in the last lap and it was time to go through the finish chute. I looked up at the clock and saw 8hr12min, wow, that was a good PB.

So I ended up 2nd behind Tim Berkel of Australia with Danish athlete Jens Gronbek taking out 3rd.

Thanks heaps to the Challenge orgainsers, you put on a great race, my homestay family and all the supporters out on the road and most of all Tracy, looking after me before and after the race, before = nervous, after = tired and sore

Next up is the Rev3 Ironman distance race in Ohio USA in four weeks time.

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August 16th, 2010 by keeganwilliams

Hi, its 6am here and I cant sleep so thought I would write a little blog. I ended up with a 8hr12min and 2 nd place behind Tim Berkel

I will write a race report about the day later but wanted to mention some people who i thought did great today.

Obviously Tim for taking it out, and Bec for really showing the class she has got with a super ride. I am sure her thighs have got bigger since last time i seen her, so maybe that is the reason :)

Two athletes I coach, my brother Emlyn, came in with a 9hr20min, super race for him, not bad for a full time shift worker from Qatar.

And Helen his wife, who just gave birth 6months ago to little Heath, who came in with a 10hr55min race, fantastic effort. Little bit of info about her training - In Qatar that ladies are not allowed in the public pool so she had been swimming in the sea but since the water was so hot, she had to use ice cubes in bathing cap and change them every 10min just to keep cool!

Ruth, who is Helens friend and another Kiwi, doing her first Challenge race, and bascially first triathlon, battling through the bike with 4 punctures, not giving up and finishing. Now we seen her on the run, and this might tell you how crazy Helen is, but she decided to do the last lap with ruth, so she clocked up a good 56k for the day! Emlyn was left to look after the baby :) Good work Ruth

And finally Garth Barfoot, another NewZealander, i am not sure on his exact age, but its well into the 70s, he made it through another Challenge race with a great finish. I just hope i can be active at the same age.

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Singapore travel – Demark – Challenge Copenhagen

August 6th, 2010 by keeganwilliams

Well, me and Tracy arrived a few days ago in Copenhagen for the up coming Challenge Copenhagen . The flight to singapore for me involved about 4 movies and a lot of tv, quite a lot of clock watching. We had a night in Singapore and ended up finding a little hotel and straight to bed as it was getting pretty late. The next day I went for a jog, it was very humid and reminded me of Subic Bay as I havent been in that kind of weather for quite awhile. Our plane wasnt flying out to 11 that night, so we decided to have a look around the city, we made a trip to the TBB Singapore, the bike lodging and bathroom faclities where well done and also did a “hop on, hop off bus tour of the city“, which was a good way to see some of the city and not fry ourselves by walking around all day. Later in the day we went out to a pool on the metro which I could have a paddle in, but unforunately it was closed for a month so I hit that idea on the head.

Back to the airport and of to Munich, then a transfer to Copenhagen. This flight was a little longer at 12.5hrs and was with Luftansa airlines. The movie selection was pretty bad, as was the tv, so I spent alot of time trying to sleep and chill out. Finally we arrived in Copenhagen and was met by Terrence, a Australian bloke who has married a Danish girl and has been living in Denmark for over 10yrs. Terrence and his family have been great, It would not be the easiest city to get around if you did not have help. We have even done a recon trip of the bike course, its not the out and back drag strip I was expecting, but quite technical and lot of very small rollers. Kind of like riding around Lake D in Horsham Downs  for the people from Hamilton, but with alot smoother roads. So it should be fun :)

The travel hit me and Tracy pretty hard when we arrived, I am clad I listened to Mr Sutton and came early as I have some time to chill out and get adjusted now.  Otherwise I might have been a bit of a Zombie come race day

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Out of here

July 30th, 2010 by keeganwilliams

I feel like I am coming back from retirement at the moment, as my last race was back in March, but have got Challenge Copenhagen coming up in 2 weeks time. I am really looking forward to it. Hopefully it will be a good comeback :)
Dont worry Boss, I have been training…. I havent been doing any boxing like Brandon though, is that the new secret session?
We have a little flight to singapore, a little rest there, then on to Munich, then a little flight to Denmark.
Tracy has already worked out what movies she is watching, I am waiting in anticpation
Time to pack_another update soon

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Reverse Headbutt

July 13th, 2010 by keeganwilliams

Check out this video, a reverse headbutt, I hadnt seen one of these before the NZ vs South Africa Rugby testmatch on Saturday night. Good fun :)

YouTube Preview Image

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July 11th, 2010 by keeganwilliams

I know most triathletes love there power meters and I think they have some good value for certain purposes. I thought I would post an extract from www.juliandean.co.nz website, the Kiwi sprinter riding for Garmin-transitions, he just got 2nd in stage 4 of the Tour de France, when not on leadout duties for there number one sprinter Tylar Farrar. Its a good insight into data reading when under stress/certain situations….. See below for an article and Julian in action

A return home from the Giro feeling good and not overdone is always a bonus. The first 10 days at home are a great time to relax and enjoy while many others are training full gas for the Tour. From then on though it always does become a little difficult to manage how much to do or not do before the Tour. Most of the time I just rely on feelings during this period as it’s quite difficult to get good consistent days in as the body endeavours to re-adjust itself to working under a normal load as opposed to a race load. It’s these sorts of times when a SRM can be a somewhat frustrating tool to have as the sensations and the data rarely seem to correspond. The other thing that people often say in their bid to boost my confidence is that, “You’ve done it so many times so you should know what to do”. To an extent yes, but each time the Giro is different and each time you come out of it differently and each year you are a little older and respond a little differently.

Italy's Alessandro Petacchi (right) sprints on the finish line ahead of New-Zealand's Julian Dean (left) in Reims, Eastern France as he wins the 153.5km fourth stage of the Tour de France

Italy's Alessandro Petacchi (right) sprints on the finish line ahead of New-Zealand's Julian Dean (left) in Reims, Eastern France as he wins the 153.5km fourth stage of the Tour de France

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