Monday, 3 June 2013
Wednesday, 28 March 2012
- 1:05hrs swim
- 1:20hrs per 45km on the ride (5:20hr ride)
- 4:00hr marathon
Sunday, 12 February 2012
- . Cold Air temp – 7-12 Degrees C.
Thursday, 15 December 2011
This was my third Ironman race after doing Busso and Cairns. Still the exciteme
nt and anticipation before the race was still as strong as the first race. Got to love this sport.
We arrived in Busso on the Wednesday before Sundays race. Time to get setup and makes sure everything is going well. We took the opportunity to do some snorkelling and other great activities. My stomach felt a bit queasy this week but didn’t think much of it.
Race day was going to be a hot one. 31 degrees was expected with a change some time. Race morning was a light breeze and nice flat water. Slight ripples but nothing like it had been a few days before. Got up at 3:30am in the morning to make sure I could eat and get myself set. The bike, running gear, and cycling gear were already in transition so I just need to take my swimming stuff and helmet.
The race started at 5:45am.. Way early but then it gets everyone home earlier.
I felt really good in the 3.8km swim. I just got into my long course rhythm (not that I have a short course one) and cruised the whole way. This kept the heart rate down and got me warmed up. Hit the shore in 1:04 so right on target. Same time as the last two races.
In transition you get a chair and a helper so it’s really good. They help getting your wetsuit off and pack all your stuff into your bag and hang it back up for you. Not like the short course vents where you do it all yourself.
The Busso bike course is flat 180km, 3 lap course. Very flat and some very exposed areas. The wind was starting to pick up on the way out which meant a head wind was building. I smoked along on the first lap feeling fairly good. By the end of the first lap or 60km mark my stomach decided that it really didn’t like something. I couldn’t stay in aero position for long, had trouble eating and drinking and felt very hot. This was the lowest point in the race as heading back into the head the wind, feeling like crap, really got me down. I tried to tell myself it would get better but at this point had 8 hours of racing to go. I really struggled this lap with good times and bad times. I couldn’t take on much food or I would hurl. Heading back into Busso there was lightning and rain. Strange day. At the end of lap two I still felt like crap and thoughts of quitting went through my head. No other Tri had been this hard. I struggled the first quarter of the third lap, recovered the second quarter and then felt back to my normal self by half way through. Tim to put the hammer down and I started to scream home. The same part of the course last lap was going 32km/hr down wind – now I cranked along at 44km/hr. It was great to be back on track after losing so much time. Then with 10kms to go I got a flat. Bugger. First flat ever in a Tri so not bad in 35ish events. It took me 5-6minutes to change tyres until I got back on the road.
At least I felt good enough to finish this baby now. My spirits were very high.
Hit T2 in 5:26hrs which isn’t a great time for me. I would have liked to be at least 10-15 minutes quicker. In T2 they take your bike from you as you run in. Another seat and put on the runners. Now just to cruise the 42.2kms , 4 laps home easy.
The first part to of the run take you up the main street. Half way up got a cramp in the hamstring. GOD could my day get worse – had to walk up through the crowds. The cramp was not bad and I kept walking and rubbing it. Luckily I got over it just after the main street and I could run again.
The day had got cooler which was a real relief. I felt really good and just kept up a nice even pace. I even felt like going faster but decided not to. Didn’t really want to cramp again. My the end of lap 1 the sun was coming out and it was starting to warm up again. Just now it was humid. By the end of lap 2 or the 22.1km mark it was hot and humid. 32Degrees and sweaty. Lots of ice under the cap helped. My lack of food on the bike didn’t seem to be taking a toll. Lap 3 ended and still felt good. Legs nicely turning over. Half way through the last lap my stomach decided again I should hurl. Walked it out
Going down the finish chute makes it all worthwhile. High fives and cheering is amazing. I made it under the 11hr mark (10:59:33 – 277 place or 19% of field) to beat last years
Busso by 15minutes. 8 minutes down on Cairns but then its hard to compare courses let alone the days. After such a hard and hot day I was really happy to have such a good time. What makes it even better is to think I was going to pull out half way through the bike. After how bad I felt on the bike I am amazed at such a good time.
Thanks go to Kim, Lauren, Mary and Mikkey for coming along for support. Yep it really only takes one Ironman to change a light bulb. The world does revolve around us. See Ya Next Year.
1. Need a aero helmet with more vents.
2. Be careful with stomach issues.
3. Train more in the heat.
4. When it starts to go wrong, regroup and continue
YES COMING BACK FOR NEXT YEAR 2012. GOING TO BURN THE COURSE.
16 Weeks to Melbourne.........
Wednesday, 8 December 2010
This is the most nervous before any race that I have ever been. The
The day was perfect for us Victorians, low temperatures, some light rain on the bike and flat water.
The swim started at 5:45am and the water was flat. When you look at the Busso jetty it goes on for ever. When you are swimming along it, it doesn’t feel any shorter. Then you get to turn around and come back. Still after the first few hundred meters of washing machine swimming, I got settled in and had a good swim on my goal pace and hit the exit just over the hour.
The 180kms on the bike are flat at Busso. To start with there was very little wind but this picked up as the day went on. One stretch at the back of the Busso township was particularly wind swept. Three laps of 60kms I tried to just to hit my goal pace of around 34km/hr. Yep first lap was faster, 2-3 fairly even. Felt like I was going strongly and not flat out. Heart rate wasn’t high that’s for sure. Legs did feel the distance. Took on lots of drink, 10 Gels and bananas.
Hitting transition was a real shock. The great volunteers grabbed the bike and I was free to run to get changed. Legs felt like jelly. Grabbed my bag, change bike shoes for running shoes, took of the helmet and I was out of there.
On the run it really started to get hard. First few kms the knees hurt, the quads hurt the heart rate went up, it felt like 30km mark of a marathon not km one. Why am I doing this and how can I finish really went through my head. Luckily the knee pain went away fairly quickly and heart rate went down. Took it slow and spent time walking through aid stations to make sure I had enough food and drink on board. The quads started to feel like they would cramp from time to time so I had to walk to stretch them every now and then. End of the first lap my spirits went up. Only three more to go. The crowd was great and lots of encouragement. Still lots of people ran past me. I mean lots of people.
The third lap was the hardest by a long shot my I got through it, yep slowly but I made it. Lap four I started to feel like I was getting some momentum with the run and spent much less time walking. Being on the home stretch really helped.
The run (yep a run) up the finishing chute with everyone yelling and high fives was sensational. To hit the line and be announce as an Ironman was a great feeling. After 11:17 hours I finally made the goal I had set myself 34weeks before hand.
Run : 4:45
So lessons I learnt:
1. Need to more brick sessions.
2. I don’t feel like I went too fast on the bike. Maybe more longer rides. Strengthen the quads for more endurance.
3. Self motivation on the run was low.
4. For the temperature, got the water and food about right.
So I will be back to do another. Busso 2011 here I come.
Monday, 20 September 2010
The first race of the season is the Sydney Marathon. While it’s the first is was still important for me to make sure that I can race a
The day was nice and cool so great for racing. We stayed the night at the Marriott at Circular Quay so it was a quick train trip to the start line. A 40min wait in the park and then we were off. The first part of the run is my favorite as we go over the
My goal was to keep a steady pace. I kept it at about 4:40 pace even with people running past me. Yep very hard to do let someone run past. Not good for my ego or type A personality. I kept telling myself I would catch them latter. Some I did and others I didn’t. The runners that are really puffing before the 20km mark are going to suffer. You cant go flat out and hope to survive. I tried that last time and let me say – its doesn’t work.
I felt like I was running well. Stumbled about 18km mark and right ankle felt sore but nothing major. Interestingly I can really feel the ankle two days after the race as being very stiff.
I was glad to hit the 25km mark and head back into the city. It was a good course as it went back through circular quay and out past the rocks before turning around and heading back to the Opera house.
So did I have to walk? My strategy is to walk the drink stations to take on board 2 or 3 drinks. This worked well and I really only needed to walk say half the length. It didn’t seem to cost to much time. I had to walk for about 50m at the 37km mark when there was a short but sharp rise. Bugger. Probably faster to walk anyways.
Very glad to see the 38km mark but also felt good. Left thigh was sore and right calf felt tight but still able to push and pass guys.
Came in on my goal at 3:27hrs or 4:54min/km. Right on target.
My Polar speed/cadence showed that I kept a nice even cadence of 91 the entire race. What changed was my stride length. It got shorter as the race went on. I kept a fairly even pace with the second half only 7mins longer than the fist.
So very happy with the result and now its rest/recover and get ready for the Melbourne Marathon in 3 weeks.
Sunday, 19 September 2010
Monday, 9 August 2010
With 16 weeks to go until my first Ironman the nerves are getting highly strung and the training is getting real. Its hard to believe that I entered this in January.
Recovering from a sore foot (probably Plantar Fasciitis) over he last 4 week, my run training has suffered. Yep its been hard cutting back the run training as its my weakest leg and the one I am most nervous about. I have lined up two marathons to do before the big day to hopefully give myself some confidence that I can go he distance. I have only done the one before and that was a lesson in pain. The Sydney Marathon is September 19th and the Melbourne Marathon on the 10th October. This gives me 6 weeks to recover 100% before BUSSO.
With some cold and wet weather finally hitting
I have come to the conclusion that the time spent training is a form of meditation. Meditation for me is you focus your mind on one single thought. If you clear you mind form all else, while still acknowledging it existence then you can meditate. In the process you can do a 3km swim set or run the 31kms. At the end of the session I find myself much more mentally read and clear headed.
Off to train some more for the Sydney Marathon….
Wednesday, 7 July 2010
With only 20 weeks to go until my first Ironman its starting to be crunch time. Gulp. I cant yet taste it but its certainly there.
My training plan moves from maintain to build base. This means increasing distances slowly. Mainly just in one area a week and start to build a better endurance base. Yep great intention.
I have to two big hurdle.
1. How to find the time
2. How not to get injured.
Time: I don’t work well on little sleep but I know I am going to have to burn the candle. I have tried to drag myself out of bed in the mornings with limited success. I now know I am going to have to get more serious. If I can add another swim to the week then it’s the first step.
Injury: Last year I kept myself fairly injury free. So far this year with increasing my base run load I am starting to feel some niggles. Sore calf, sore right foot and now a sore left foot. Hopefully I can work through it and get out the other side with an increase work load.
So that’s it for now.
Thursday, 22 April 2010
The planning has started for my push for Busso. 32 weeks out and many questions till to answer.
What preparation should I do?
What type of taper do I need?
Can I race a 70.3 3 weeks before hand?
Can I race two Marathons before hand?
So the answer too many of these questions is really self dependant. How well do I recover? How do I need to Taper? And so on. As its my first Ironman the exact answers are not known so can only be taken from previous results. Its all so personal and what works for me might not work for you.
After the 2010
I have only run one
As for the training now I am just increasing my base loads with some big weeks in the three disciplines. After a few months of inconsistent swimming I am back to 6kms per week. Long rides are 160km (100miles) through the hills every second week or so. Long runs are 25km.
Week 1, 6km swim, 50km run, 280km bike Bike Week
Week 2, 6km swim, 80km run, 150km bike Run Week
Week 3, 5 km swim, 40km run, 120km bike Rest week
Sunday, 21 March 2010
It was the last race of the season and the stake for me was to hold onto third position in the series. Yep being consistent across 5 races means I can come in third. I haven’t cracked a top three finish yet but 4th and 5th are the norm.
The day was a cold start so got in the wet suit early. No rain but some gusty winds.
Being in third position in the series I was able to start in the championship wave that went just after the elites. I was looking forward to the clear roads and run paths. I was going to be different starting a swim with most of the guys faster than me. And that’s how it turned out. A much tougher start to the swim than normal as I couldn’t get myself a nice clear swim path until about the 300m mark. With the swim only 750m long not a good start.
I was feeling good before the race but when it started I felt flat. Hit the bike and couldn’t seem to get the heart rate up. Legs were working hard but not the heart rate. Run felt hard but still not real bite. The day was nice a cool for racing but the wind played a part.
Overall times were good – same as last year – so the feeling of flatness didn’t slow me down too much.
Had a good race and came in 5th for the day and an easy 3rd for the series. Yep very happy with that.
Sunday, 28 February 2010
A cold windy day met the 5500 competitors for the
This is the biggest event that I enter and we are told it’s the biggest triathlon in the world. 5500 bikes in the compound is impressive. The event is a three person relay where everyone does all three legs.
Going first in the three person relay and off 2 minutes, I was one of the first to leave. The swim in the corporate triathlon is one of the roughest in terms people swimming over each other that any other I go in. Still its only short and I got out near the front to stay out of trouble. Of course this means you just run over the wave in front. The run from the beach to the T1 is quite long and you can make up, or loose time if you are not careful. I took it at a sprint and went past even more guys from the wave before hand.
The bike leg is always my weapon and I love to hammer. Its good going early as the roads are quiet and safe. Tail wind on the way out and head wind on the way back to slog into. As the ride is only 10km long it means that I had to really focus on keeping the effort high. I know I have lost time where my head is not telling me push hard enough. See my Noosa 2009 report. I had a smooth ride. It’s a long run back into T2 from the dismount line and this takes a few minutes making it some of the longest T1&2 times of any triathlon.
I smashed my way though T2 and had no trouble finding my bike even though the compound is HUGE. My legs felt good and heart rate was high. Now it was just a matter of hitting the 4kms as fast and as hard as I could. Being near the front mean that the run course was empty. Only a few people I could see in front of me and I past a few and couldn’t catch others. The run felt really good and I was pleased I could muster some good speed.
I raced into the team transition are is met by the second person who took of at a run.
The event is huge and takes a lot of time investment for competitors. Bikes are put into the Transition the day before and you cant leave until the last person is off onto the run. I left home around 5:00am and got home around 12:30 on race day and all for a 42minute race.
Saying this it was still good fun and a good hit out to help with speed. I beat my time from last year by almost 4 minutes in a time of 42minutes. I improved almost 2 minutes in the swim as without the wetsuit last year I suffered, and almost one minute improvement on both the ride and run. Came in around 30-40th place overall. I will have to wait for the official ranking to know exactly.
Sunday, 14 February 2010
An overcast day met the arrival of the 700 or more Gatorade Triathletes at Port Arlington. A cool day that was perfect for racing. Some very light rain was around and the back end of the bike course there was some standing water, but not enough to be of any problems.
As I have said in my previous articles on Port Arlington as a triathlon venue, it’s just superb. A great swim around the pier, a great single lap on the bike and the single lap run along the foreshore with a few ups to keep it interesting make it my favorite.
I was off 20minutes from the elites so had plenty of time to warm up. The further back you are from the elites the busier the roads and the run. Port
My start strategy was to follow one of the guys that swim faster than me. If I could sit on his feat I might stay with him for awhile. Great plan I thought. I lined myself up beside him and we were off. That’s as close as I got, as the wade out before the swim meant we got separated and I never saw him again. Being back in the start (20mins) also means that I had to pass many people in the swim. I try to go around but its not always possible. The water was nice and flat so I hope that every one had a good swim.
After a good swim the run to transition is very short. Transition is bitumen which isn’t great on the feat. When you get on your bike, you first go straight up a sharp rise. This year I had remembered to get the bike in a low gear before I started. Fairly good transition and I hit the ride.
Last year I didn’t wear my wetsuit and had a slower swim but did save 30seconds in T1 compared to this year and also the year before. Overall its better to wear the wetsuit as you save more time that you loose in T1.
The ride is a single loop with a few rolling hills on the way back. Got into the aero position going up the first hill and put the hammer down. Passed lots ands lots of people but only one from my age group I think. There are a few corners but ones you can keep the speed up through. The rolling hills on the way back into town are good and if you power down them, and then use the momentum to power up the hills you can make up some good time. Go anaerobic near the top to keep the speed high seems to work. Short burst makes all the difference.
The hill that we go up at the start of the ride means that it’s a steep descent into T2. I am used to the carbon wheels now and took the hill much faster. Last year this was the second race on carbon wheels and I was very nervous of the descent. Carbon wheels feel different to stop but you get used to them fairly quickly.
The race doesn’t attract as many competitors as the ones closer to
The run starts out by going up a flight of stairs. To you guys you went past me up the stairs – bad move. Use the first part of the run to get into a rhythm and not pushing. It climbs a bit more at the top of the stairs where I passed the step climbers again and got into my rhythm.
The day was fairly cool so drink stops were not of great importance for me. I has taken on 600ml on the bike so could miss the drinks. It felt good passing lots of people as my 70.3 last weekend where lots of people passed me. Was pleased to see the turn around point and headed back. I was fairly sure I was somewhere in 3-5 position in age group. Only three guys ran passed me and they were not in my age group. Ended off strongly and felt really good. I had a great day.
I completed the course in 1:29hrs which was almost 5min faster than last year. 2minuetes saved on the swim which I can put some of it down to the wetsuit and 3 minutes faster on the bike with a 38.25km/hr average. Run was almost exactly the same.
I am getting close to the podium position means that I stay for the ceremonies unlike previous years. Another race and I didn’t make the podium but with a 5min PB on the course was still stoked. Results show that I was 4th in age group and 60th overall.
That’s the last race of my three races in three weeks and I feel really good for them. Last week I did very little training as recovery from the
Thursday, 11 February 2010
SWIM: 1.9 km
RUN: 21.1km (Half
Wednesday, 3 February 2010
Commuting etiquette on bike paths is that when you pass someone, whether it is a pedestrian, runner or another cyclist, you warn them that you are going to do so. A simple ding of the bell or call out will do. It’s simple and if you are the one being passed it’s appreciated so you don’t get the fright of your life.
Most days I cycle to work and ding my bell constantly. I sometimes run to work and today was one of them. Out of the 118 cyclists that passed me, 14 gave me a warning. Less than 15% could be bothered. That’s really poor. Just because you use a road bike to commute doesn’t mean you are exempt.
So please lift your game, enjoy the ride and be kind to fellow bike users. You never know when we might help you.
Sunday, 31 January 2010
Another great day of racing was enjoyed by all of the 1200 Gatorade and the 800 Brooks competitors on Sunday. The Elwood course is a great one and probably one I have race the most.
This time I woke to my alarm, didn’t have a flat tire on the bike and arrive to the course with plenty of time to spare. Much better than the last race.
The weather was going to be hot today. 37Deg C. Yep that’s hot. When I left home it was already 24DegC. The water temp was a nice 19.7DegC so wet suits were still allowed.
When its that hot in
Strategy for hot windy days is to stay hydrated. Drink plenty before the race and on the bike and as much as you need on the run. Drinking on the run does slow you down but you cant really help it. The last Elwood race was so cold I didn’t need much fluid at all.
The start gave me two options. Start down wind and have an easier longer run/wade into the water or upwind and reduce the amount of fight into the wind/current. The elites seemed split on which was the best and I choose the downwind option. Came out of the swim in 7th Position in my age group so maybe it wasn’t the best move.
T1 was smooth for me and then hit the bike leg. Its only 20kms so you don’t really get long to settle down. The first 4kms or so you get into your rhythm and after that I start to drink. From T1 it was straight into a head wind. Side winds also made it interesting and there was a few riders down. Down wind of course was a hoot but not time to take the foot off the gas. Keep putting out the power in both direction is a lesson I have learnt before. I struggled to 32-34km/hr into the wind and 51-55 downwind.
You don’t really notice the heat until you get to the run. Yep hot and the push on the bike meant the heart rate was up. With only a 5km run, and the first half into the wind, it turned into a battle of wills and pain. Limited losses and got through OK.
The wind was strong enough to blow over the time clock, tables and lots more.
Overall it was a good race and I came in 54th overall (from 1200) and 4th in my age group. With almost three minutes to third – I cant see a podium finish just yet. Race time was slight slower than the last Elwood race but position was much better showing that it was a tough day.
Next race is next week and is the half Ironman.
Sunday, 17 January 2010
“Train smarter not harder”. I have heard this quote many times and have some thoughts of my own to add to the discussion when you relate it to Triathlons.
1. Yes its always good to be smarter but what does this really mean. We all would like to think we are doing it smarter.
2. Training smarter doesn’t mean you can skimp on endurance. In the end a Triathlon is an endurance event. You can train yourself for speed all you want but if you cant make the distance then its of no use.
3. Training smarter for me means to train to teach the body to recover better and be more use to higher outputs for longer. Do longer runs/rides/swims at an easier pace to build endurance and then to speed work, high output sessions, sprints, intervals etc at other times.
4. Don’t use this as an excuse to make training easier. I have heard this from many people that they “train smart” and don’t need the long runs. I think they miss the point.
5. Get the balance right between endurance, recovery sessions and speed but make sure you don’t forget in the end – ITS AN ENDURANCE EVENT.
6. I split my training into here basic groups
1. Speed. Build on pure speed. Longer recovery between sets. Can push into the anaerobic region.
2. Intervals to build recovery. High intensity intervals to build the body’s ability to recovery between sets. Shorter recovery time
3. Endurance training. Longer sessions at lower intensity.
7. I am off the mixed opinion how much you can mix the three sessions above. Plan the week to maximize the gains that you need for each.
This of course is what works for me so I suggest that you find what works for you. You don’t need to pay for an expensive plan if you train smarter.