Been a slow week when it comes to training as I spent it away at the Leadership Conference. Was able to get some sets done and had my first run back after Yeppoon, but nothing consistent. The weekend was going to be the catch up time, but with road works on the way into town this doesn't encourage you to get out and ride.
I think I will call this "Celebration Week 2" and start from here to get a little organised.
In theory we were planning on doing the Airlie Beach Triathlon this weekend, but with little extra speed work under our belt and a long way to travel we are still undecided.
One highlight for the week is the realisation that this summer there is some serious talent heading to Australia to play some Doof Doof for us. Found the following collection of concerts to choose from:
StereoSonics
Sunday 5th Dec - Brisbane - $135
http://www.moshtix.com.au/event.aspx?id=39241&ref=moshtix
Armin - Mirage
NYE - Melbourne - TBC
http://www.arminvanbuuren.com/schedule/
http://www.inthemix.com.au/news/aust/47458/Armin_Only_lands_this_New_Years_Eve
SummaDayze
Sunday 2nd Dec - Brisbane - $140
http://www.thevine.com.au/music/festivals/summadayze-2011-national-lineup-announced20100812.aspx
http://www.ticketmaster.com.au/event/1300450DF93C6412?artistid=1075473&majorcatid=10001&minorcatid=52
Sunday, August 29, 2010
Friday, August 20, 2010
This is 'not' a Session
Ever noticed how the small low key events somehow turn bigger than first planned?
Went out for a quiet drink at the Workers Club and that turned into something a little bigger.
Spent the weekend recovering. Plenty of pictures taken, but not sure any of them can be shown here, lol.
Will see if I can post something later
Went out for a quiet drink at the Workers Club and that turned into something a little bigger.
Spent the weekend recovering. Plenty of pictures taken, but not sure any of them can be shown here, lol.
Will see if I can post something later
Thursday, August 19, 2010
The beginnings of a training plan
Started to think about the pulling together a training plan leading up to Roth. Now that Yeppoon is done and dusted I am trying to get my mind around the concept of increasing mileage to take on double the distance. Looks a bit like this for now.....
Thinking after a rest period of a couple of weeks, 3 x 8 week blocks of sport specific training to work on both Bike and Run, then a 14 week IM specific build for the race itself. This is obviously the perfect world however and combining this with Life, Work, Social Events and the inevitable lack of motivation along the way, shall be interesting. As usual the secret with this stuff is consistency, as I pour another Celebration Bourbon......Monday, August 16, 2010
227 Days
Wow time flies in a countdown.
Only seems like yesterday that it was a year away. I suspect that this race will come around quicker than we plan.
Starting to get a solid base, now I have to build on what I have with some consistent training.
Only seems like yesterday that it was a year away. I suspect that this race will come around quicker than we plan.
Starting to get a solid base, now I have to build on what I have with some consistent training.
Yeppoon 2010
Well what a day!!!!!
Am stoked to be writing about an absolutely awesome day and a performance that put a smile on my dial. Have been limping around all day absolutely wrecked, but the feeling of a good race under your belt really makes it worth it.
Short Story
Swam - 36:39
Bike - 2:29:22
Run - 1:30:18
Total - 4:36:20
45th overal, 13th on AG
Long Story
Didn't get a great nights sleep as Lisa seemed to be more restless than me and I was woken every couple of hours. Never recall support crew duties being that stressful, that sleeping the night before was a problem, but each to their own. We all have a cross to bear and hers was worrying about sleeping in. By 4:45am enough was enough, and we rose and got ready. Packed and down at Ridges by 6am. The day didn't start with to many good omens after dropping my bike on the ground twice and getting flustered multiple times when I forgot my pre-race routine and doing some silly sh#t, like forgeting to put my timing chip on when I woke. Nothing like a bit of mass panic to start the day. In the end, it was lucky we got there early so that I could get all that out of the way and have time to relax and then get in a 'leisurely' walk down the beach. Nothing like racing to tune your performances.
The wait for the start took forever and as the minutes ticked by the nerves rose terribly. I think in future timing your walk so that you get a quick swim in and then straight to the start for your wave is the way to go. One consolation was the preloaded 'doof' on my phone was great to listen to and was in the zone, only problem, that zone was ready for some drinks and some dancing. But good to get the blood flowing before a race.
Finally at 8:22 the gun went and I was away. I remember thinking that I would take it easy and build into my race, but what happens when the gun goes off is just insane. You race to the first turning bouy like your life depends on it. I made it in good shape and in the lead group of my age group, but that was the last I saw of them. Not long after turning I remember thinking I can't keep this pace up and steadied up, just ticking over between bouys. In hindsight, I could have swum harder, but I am not sure what that would have done for the rest of the day, but with the amount of swim training under my belt it was probably representative of what I deserved. I have to admit my heart sank when I saw the time as I got out of the water and realised I was already 7 minutes slower than my previous PB. Looking at the times, we must have been paddling against the tide as everyone was 5 mins slower this year.
Got great support right from the get go with Lisa and Stacy at the race start, then the Blakes on the sand dune yelling and Gill chasing me into T1 (which made me go faster). T1 was pretty slow and again lack of racing was the culprit, but got out on the bike and away without troubles.
First time I have ridden the P2 in a Half and it was a missile, compared to my previous bike. Stiff, solid and aero sums it up, pity the rider doesn't quite have the same power to maximise its performance. As usual, I got out of transition and with all the best laid plans went way faster than I should be going with my heart rate way up over the planned 145 bpm. Everytime I looked down it was either 157 - 160, which was not sustainable for 90km. In terms of my race plan to stick to a heart rate, this just went out the window and I pretty much rode at a rate that felt a bit harder than comfortable. Kept looking down at the speedo and it was ticking over at a decent rate depending on which direction the wind was coming from.
p.s. Jon still remains the swim king over Ronnie :)
Am stoked to be writing about an absolutely awesome day and a performance that put a smile on my dial. Have been limping around all day absolutely wrecked, but the feeling of a good race under your belt really makes it worth it.
Short Story
Swam - 36:39
Bike - 2:29:22
Run - 1:30:18
Total - 4:36:20
45th overal, 13th on AG
Long Story
Didn't get a great nights sleep as Lisa seemed to be more restless than me and I was woken every couple of hours. Never recall support crew duties being that stressful, that sleeping the night before was a problem, but each to their own. We all have a cross to bear and hers was worrying about sleeping in. By 4:45am enough was enough, and we rose and got ready. Packed and down at Ridges by 6am. The day didn't start with to many good omens after dropping my bike on the ground twice and getting flustered multiple times when I forgot my pre-race routine and doing some silly sh#t, like forgeting to put my timing chip on when I woke. Nothing like a bit of mass panic to start the day. In the end, it was lucky we got there early so that I could get all that out of the way and have time to relax and then get in a 'leisurely' walk down the beach. Nothing like racing to tune your performances.
The wait for the start took forever and as the minutes ticked by the nerves rose terribly. I think in future timing your walk so that you get a quick swim in and then straight to the start for your wave is the way to go. One consolation was the preloaded 'doof' on my phone was great to listen to and was in the zone, only problem, that zone was ready for some drinks and some dancing. But good to get the blood flowing before a race.
Finally at 8:22 the gun went and I was away. I remember thinking that I would take it easy and build into my race, but what happens when the gun goes off is just insane. You race to the first turning bouy like your life depends on it. I made it in good shape and in the lead group of my age group, but that was the last I saw of them. Not long after turning I remember thinking I can't keep this pace up and steadied up, just ticking over between bouys. In hindsight, I could have swum harder, but I am not sure what that would have done for the rest of the day, but with the amount of swim training under my belt it was probably representative of what I deserved. I have to admit my heart sank when I saw the time as I got out of the water and realised I was already 7 minutes slower than my previous PB. Looking at the times, we must have been paddling against the tide as everyone was 5 mins slower this year.
Got great support right from the get go with Lisa and Stacy at the race start, then the Blakes on the sand dune yelling and Gill chasing me into T1 (which made me go faster). T1 was pretty slow and again lack of racing was the culprit, but got out on the bike and away without troubles.First time I have ridden the P2 in a Half and it was a missile, compared to my previous bike. Stiff, solid and aero sums it up, pity the rider doesn't quite have the same power to maximise its performance. As usual, I got out of transition and with all the best laid plans went way faster than I should be going with my heart rate way up over the planned 145 bpm. Everytime I looked down it was either 157 - 160, which was not sustainable for 90km. In terms of my race plan to stick to a heart rate, this just went out the window and I pretty much rode at a rate that felt a bit harder than comfortable. Kept looking down at the speedo and it was ticking over at a decent rate depending on which direction the wind was coming from. Got round to the end of Lap 1 and again the support crew was out with their "Wayneski" signs which made me giggle to myself.
The major issue for the bike came in the form of a mechanical issue. Half way through Lap 1 I realised my seat was loose and was tilting up and down depending on where I shifted my weight. Stopped at the start of my 3rd lap to fix the problem and was amazed to see the difference it made to your speed. That adjustment worked for about 1 lap and slowly the tilting came back unfortunately. I wasn't going to stop again and just made do as best I could for the rest of the race. Lesson for next time is to make sure you tighten with an Allen key from both sides on that bike mount.
Nearing the end of Lap 5 and was definitely time to get off the bike, as the roughness of some of the road sections were making life difficult and not as fun as Lap 1. 150psi in carbon tubulars is not very forgiving and is good for speed but not for comfort. I didn't feel to bad, but was definitely not super fresh. At the time, I wasn't aware of my bike time but knew it was in the ballpark of where I wanted to be. My only concern was whether I had burnt to many of candles I had, getting to that point and then having a shocking run. Again good support got me fired up for T2 and a nice midday run.
T2 was uneventful, other than the near cramp experience of my hip flexors realising they had more work to do after racking my bike (note: bike rack didn't fall over today). Then the running started. OMFG, my body had forgotten that feeling. I felt like death warmed up. Stomach churning, legs wobbly, head not interested, motivation gone, is there anything else......
Have to admit, it wasn't the most pleasant part of my day, but just concentrating on one foot in front of the other and keep the mental demons at bay was my plan. Looked at the watch and pace was in the ballpark, just have to run through this feeling I kept saying to myself. Had real stomach distress for the first lap and very close to a cramp in my Left VMO which added to the battle, so I got straight into coke and enervit at every opportunity and step by step the km's ticked over. Am starting to cramp a lot more with age, so definitely need to start adding salt to my nutrition.
Once I got through that first lap things started to feel better and I really did some good running in the 2nd lap. Started passing some people and then ran into some crazy lady at the back end of the bush section. Lisa had made her way out there and was great encouragment to me and all. Gave me a buzz and fired me up to keep striding along. Not sure of my split times, but I am sure that was my quickest lap.
The major issue for the bike came in the form of a mechanical issue. Half way through Lap 1 I realised my seat was loose and was tilting up and down depending on where I shifted my weight. Stopped at the start of my 3rd lap to fix the problem and was amazed to see the difference it made to your speed. That adjustment worked for about 1 lap and slowly the tilting came back unfortunately. I wasn't going to stop again and just made do as best I could for the rest of the race. Lesson for next time is to make sure you tighten with an Allen key from both sides on that bike mount.
Nearing the end of Lap 5 and was definitely time to get off the bike, as the roughness of some of the road sections were making life difficult and not as fun as Lap 1. 150psi in carbon tubulars is not very forgiving and is good for speed but not for comfort. I didn't feel to bad, but was definitely not super fresh. At the time, I wasn't aware of my bike time but knew it was in the ballpark of where I wanted to be. My only concern was whether I had burnt to many of candles I had, getting to that point and then having a shocking run. Again good support got me fired up for T2 and a nice midday run.
T2 was uneventful, other than the near cramp experience of my hip flexors realising they had more work to do after racking my bike (note: bike rack didn't fall over today). Then the running started. OMFG, my body had forgotten that feeling. I felt like death warmed up. Stomach churning, legs wobbly, head not interested, motivation gone, is there anything else......
Have to admit, it wasn't the most pleasant part of my day, but just concentrating on one foot in front of the other and keep the mental demons at bay was my plan. Looked at the watch and pace was in the ballpark, just have to run through this feeling I kept saying to myself. Had real stomach distress for the first lap and very close to a cramp in my Left VMO which added to the battle, so I got straight into coke and enervit at every opportunity and step by step the km's ticked over. Am starting to cramp a lot more with age, so definitely need to start adding salt to my nutrition.
Once I got through that first lap things started to feel better and I really did some good running in the 2nd lap. Started passing some people and then ran into some crazy lady at the back end of the bush section. Lisa had made her way out there and was great encouragment to me and all. Gave me a buzz and fired me up to keep striding along. Not sure of my split times, but I am sure that was my quickest lap.
Through the pool area to the cheers of the supporters (thanks all again) and out for the final lap. pity Lisa wasn't positioned at the 15km mark as the wheels started to fall off there and things became pretty tough. Again the mantra of 'one step at a time' kicked in and I got some comfort in that I was still passing people. Neared the start of the bush section and Spartan smoked past at some ridiculous pace, looking at the results he ran himself into 7th overall, so had a really great race, with a 1:22 run.
I knew my time was looking pretty good, but breaking 4:30 wasn't to be, so rather than fire up and chased up I just concentrated on "surviving" for a sub 4:40. Pushing that little bit harder in that last bit just didn't make sense and really once I knew sub 4:40 was covered, it came down to enjoying the last section and I must admit to feeling very pleased with how the day went. Not even a "shut up legs" at the 18km mark from Lisa could get me going, lol. Crossing the line, I didn't have a lot left as I nearly fell, but the catchers got me and a chair for a few minutes as nice after a good race. Is a good feeling finishing a triathlon after a 2 year hiatus from the sport.
As the times above suggest, damn pleased with the bike and run. If only I had known how close I was to breaking 1:30 for the run and I reckon I had those 18 seconds in me. All easy to say in hindsight though and really you have to be happy with what you deliver on the day.
As the times above suggest, damn pleased with the bike and run. If only I had known how close I was to breaking 1:30 for the run and I reckon I had those 18 seconds in me. All easy to say in hindsight though and really you have to be happy with what you deliver on the day.
Wasn't long and got to cheer Matt on his last lap and then to see him finish his first Half Ironman and the look of satisfaction on his face was great to see.
Great day and was fun racing, especially with Ronnie, Jon, Special K, Goony, Steve and Trish, Shona and Woody, Matt and Stacy, Smitty, Lisa, Gill and Dave all out there to keep me company. AWESOME.
Some other pics that Lisa managed to grab of the action:
Great day and was fun racing, especially with Ronnie, Jon, Special K, Goony, Steve and Trish, Shona and Woody, Matt and Stacy, Smitty, Lisa, Gill and Dave all out there to keep me company. AWESOME.
Some other pics that Lisa managed to grab of the action:
p.s. Jon still remains the swim king over Ronnie :)
Friday, August 13, 2010
Race Weekend is here
We wake to the bright sunshine pooring through the Easterly facing front window of our apartment in Yeppoon. Oh what a glorious morning. If we could get one of these for tomorrow it would be perfect race conditions.
Staying at Echelon apartments and for those visiting Yeppoon would recommend them, as they are new, good location and nice outlook. This is what the day looked like from the balcony:
Didn't need to do a whole lot during the day other than get the bike ready, a gentle ride, get my gear packed and register. Good to catch up with Matt and Stacy during the day and for a first timer was hiding the nerves very well.
Didn't need to do a whole lot during the day other than get the bike ready, a gentle ride, get my gear packed and register. Good to catch up with Matt and Stacy during the day and for a first timer was hiding the nerves very well. The trusty steed all ready to go:
Giddy up baby........
Tuesday, August 10, 2010
Taper Time
Well it is that lovely time just before a race where you think about slowing down a bit, to rest and recover for a big day out come Sunday.
As per usual, sleeping patterns seem to go out the window and every session seems to highlight a different little niggle. Went for a swim this afternoon and felt like I had never swum before and I now sit here with a sore neck. Where did that come from I ask myself.
Anyways, been there done that, they all disappear once the gun goes off, it is like your body goes crazy when you least need it. Oh I could use a drink to sooth the tension, but alas I think a couple days of detox wouldn't be to bad for the body.
So what is a light week? Well I am actually going to follow a similar taper as I did when I last did this race in 2008. Plan was simply:
Monday - Rest Day
Tuesday - AM Bike ride on the Compu Trainer - 1 hr Easy
PM - Swim - 1500 with some sprints in the middle
Wednesday - PM - Run - 40 min interval set on the treadmill
Thursday - PM - Swim - Will try on the wetsuit to make sure it fits
Friday - Rest Day - Travel to Yeppoon
Saturday - Easy bike ride to make sure it is working and to spin the legs over
Be interesting to see how fresh that delivers me to the race start.
Been also, searching for some "choice" doof tunes and came up these:
http://www.youtube.com/watch?v=MSgnf-tBN9s
http://www.youtube.com/watch?v=3Ry3rX6kBCQ&feature=related
http://www.youtube.com/watch?v=gOTyD6ZYcP0&feature=related
As per usual, sleeping patterns seem to go out the window and every session seems to highlight a different little niggle. Went for a swim this afternoon and felt like I had never swum before and I now sit here with a sore neck. Where did that come from I ask myself.
Anyways, been there done that, they all disappear once the gun goes off, it is like your body goes crazy when you least need it. Oh I could use a drink to sooth the tension, but alas I think a couple days of detox wouldn't be to bad for the body.
So what is a light week? Well I am actually going to follow a similar taper as I did when I last did this race in 2008. Plan was simply:
Monday - Rest Day
Tuesday - AM Bike ride on the Compu Trainer - 1 hr Easy
PM - Swim - 1500 with some sprints in the middle
Wednesday - PM - Run - 40 min interval set on the treadmill
Thursday - PM - Swim - Will try on the wetsuit to make sure it fits
Friday - Rest Day - Travel to Yeppoon
Saturday - Easy bike ride to make sure it is working and to spin the legs over
Be interesting to see how fresh that delivers me to the race start.
Been also, searching for some "choice" doof tunes and came up these:
http://www.youtube.com/watch?v=MSgnf-tBN9s
http://www.youtube.com/watch?v=3Ry3rX6kBCQ&feature=related
http://www.youtube.com/watch?v=gOTyD6ZYcP0&feature=related
Friday, August 6, 2010
Oh the Wind
So the schedule says 60km TT, but I look outside and its blowing a gail and my body is probably feeling like a 5/10 after way way to many tapering drinks last night. Don't you just love those nights where you finish the work week with a sense of excitement simply because you know your not working tomorrow and you have a few quiet drinks with dinner and then they somehow against everyones better judgement, they turn rowdy.
So back to the ordeal.....
Road works on the way in town meant throwing the bike into the car and driving out of town to get this set started. Set off and realise I have left my helmet at home. Take 2, get to my start location and realise I forgot to pump up my tyres and didn't bring any spare tubes. Oh well s##t happens, lets take the chance as I have the mobile phone. In that first 100m, I reckon I nearly quit 10 times, but as they say when the going gets tough, the tough ......
Long story short, got through it but wouldn't call it a TT. More like an exercise in survival. Meanwhile in the fantasy world of Princess, a computrainer set was more her style. Have to admit, that is the dustiest I have seen Lisa in a long time. She may be losing some of her fitness? Nice to finally arrive home in one piece, with no flat tyres, stayed upright and no excursions off the tarmac onto the dirt.
The attached picture shows why white bikes suck, specially with a leaking water bottle. Looks like I will be spending some time before race day giving this girl some tender love and attention.
Thursday, August 5, 2010
Motivation
Keeping motivated is the key to any build up and some links like these certainly help.
http://www.youtube.com/watch?v=YEiR4J78vus&feature=youtu.be&a
http://www.youtube.com/watch?v=TelmsCUTNY0
http://www.youtube.com/watch?v=6r5AWl0_I9E&feature=fvw
http://www.youtube.com/watch?v=YEiR4J78vus&feature=youtu.be&a
http://www.youtube.com/watch?v=TelmsCUTNY0
http://www.youtube.com/watch?v=6r5AWl0_I9E&feature=fvw
Monday, August 2, 2010
Challenge Roth - 341 Days
Part of the challenge of Roth is its bike course, which is quite hilly compared to most. We will need to do some decent hill work in the lead up, for the following profile
The famous Solarer Berg is the highlight of the ride. With pictures like this, I suspect climbing it could be more fun than pain....
Even better news is that some fellow Trannies (Special K, Smitty to name a few) are planning the trip over to Germany next year also. Be great to catch up with some friendly Aussie friends as well as someone that speaks english at the Carbo and post race celebrations.
The famous Solarer Berg is the highlight of the ride. With pictures like this, I suspect climbing it could be more fun than pain.... Even better news is that some fellow Trannies (Special K, Smitty to name a few) are planning the trip over to Germany next year also. Be great to catch up with some friendly Aussie friends as well as someone that speaks english at the Carbo and post race celebrations.
Airlie Training Weekend
Took the opportunity to take in a live band at Magnums on Saturday night with friends, plus get away and train in a different spot. Got in a good brick with the folks at Airlie plus the opportunity to see what swimming in a 50m pool in the lead up to Yeppoon.
Although Sat was a good session, a little blowout that night decided the fate of Sunday with only a leisurely swim happening.
Stayed at our usual retreat and its a hard life somedays specially with views like this:
So with 2 weeks to race day at Yeppoon, the distances alone aren't a problem, but it will be interesting to see how my body handles them all together. That plus the inevitable fact that you will go out far to hard when the gun goes off.....
Although Sat was a good session, a little blowout that night decided the fate of Sunday with only a leisurely swim happening.
Stayed at our usual retreat and its a hard life somedays specially with views like this:
So with 2 weeks to race day at Yeppoon, the distances alone aren't a problem, but it will be interesting to see how my body handles them all together. That plus the inevitable fact that you will go out far to hard when the gun goes off.....
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