Week 21 - #IMTremblantKona
2014 HAWAIIAN IRONMAN WORLD CHAMPIONSHIP RACE PREVIEW VIDEO
THANK YOU EVERYONE. XO
Less than 24 hours until what I anticipate will be one of the hardest physical and mental battles of my life. But I’m ready for it, I actually can’t wait for it.
I have to be honest with myself, I am going to send myself beyond a anywhere I’ve been before. It’s almost like the fitness doesn’t matter anymore, it’s mind over matter. I expect to be as physically exhausted as I am mentally come Saturday night.
After spending a little over a week acclimatising to the conditions, it really does live up to its reputation. When you hear a lot about something and you get there and find it’s overrated. Not here, on the Queen K I feel like a piece of meat in a toasted sandwich, the baking sun and volcanic rock just squeezing the life out of you.
More than a few have said try to treat it like any other race (pardon the French), but that’s just bullshit. This is our Superbowl, Grand Final, Melbourne Cup and Bathurst. It’s not like any other race, saying that is just trying to take pressure off yourself. Weak as piss.
I have a very clear strategy in mind, from about the 30km mark of the bike onwards. Anything is possible and I remain very flexible. After all a flat tyre is not uncommon on these roads, there is a fair amount of junk on the roads and the road temp hovers around 50-60 degrees.
I’ve made one change from the normal this week and that’s my helmet. I usually run a full aero GIRO, designed for speed and zero ventilation. I had some serious overheating issues in training and have gone for the road helmet this time around. It might cost me a 5 or so minutes, but it might save me 15 on the run. On Wednesday I felt like my head was going to explode off my neck at one stage.
I will make mistakes out there, I will learn from them.
I am so lucky to have an awesome support crew here in Kona. My one and only Alishia, my Mum and Dad, Linda, Mark and Erin. This is a team sport no doubt about it.
This has been an unbelievable journey and going back to Week 1 I said there wouldn’t be a dull moment. There are so many people to thank and I’ll do that in person when I return.
To my beautiful wife, we’ve shared an amazing 2014. Starting in Melbourne, moving onto Port Macquarie, and now Kona. October 12th – December 31st will be nice not setting an alarm! You pushed me when I needed pushing and held me back when I needed rest. I don’t know about you but I need a holiday when we get back ; )
Ask me again on Sunday, but I can see why people try to come back here every year. If you love triathlon, then this is the place to be.
I’ve told you how hard I’ve been training over the past 4-5 months, now it’s time to show you. Talks cheap.
To quote myself from Week 1 "if it's hurts a little, you're doing it just right".
Wish me luck!
2014 HAWAIIAN IRONMAN WORLD CHAMPIONSHIP RACE PREVIEW VIDEO
THANK YOU EVERYONE. XO
Less than 24 hours until what I anticipate will be one of the hardest physical and mental battles of my life. But I’m ready for it, I actually can’t wait for it.
I have to be honest with myself, I am going to send myself beyond a anywhere I’ve been before. It’s almost like the fitness doesn’t matter anymore, it’s mind over matter. I expect to be as physically exhausted as I am mentally come Saturday night.
After spending a little over a week acclimatising to the conditions, it really does live up to its reputation. When you hear a lot about something and you get there and find it’s overrated. Not here, on the Queen K I feel like a piece of meat in a toasted sandwich, the baking sun and volcanic rock just squeezing the life out of you.
More than a few have said try to treat it like any other race (pardon the French), but that’s just bullshit. This is our Superbowl, Grand Final, Melbourne Cup and Bathurst. It’s not like any other race, saying that is just trying to take pressure off yourself. Weak as piss.
I have a very clear strategy in mind, from about the 30km mark of the bike onwards. Anything is possible and I remain very flexible. After all a flat tyre is not uncommon on these roads, there is a fair amount of junk on the roads and the road temp hovers around 50-60 degrees.
I’ve made one change from the normal this week and that’s my helmet. I usually run a full aero GIRO, designed for speed and zero ventilation. I had some serious overheating issues in training and have gone for the road helmet this time around. It might cost me a 5 or so minutes, but it might save me 15 on the run. On Wednesday I felt like my head was going to explode off my neck at one stage.
I will make mistakes out there, I will learn from them.
I am so lucky to have an awesome support crew here in Kona. My one and only Alishia, my Mum and Dad, Linda, Mark and Erin. This is a team sport no doubt about it.
This has been an unbelievable journey and going back to Week 1 I said there wouldn’t be a dull moment. There are so many people to thank and I’ll do that in person when I return.
To my beautiful wife, we’ve shared an amazing 2014. Starting in Melbourne, moving onto Port Macquarie, and now Kona. October 12th – December 31st will be nice not setting an alarm! You pushed me when I needed pushing and held me back when I needed rest. I don’t know about you but I need a holiday when we get back ; )
Ask me again on Sunday, but I can see why people try to come back here every year. If you love triathlon, then this is the place to be.
I’ve told you how hard I’ve been training over the past 4-5 months, now it’s time to show you. Talks cheap.
To quote myself from Week 1 "if it's hurts a little, you're doing it just right".
Wish me luck!
Week 20 - #IMTremblantKona
SNEAK PEEK VIDEO
FULL BLOG VIDEO
Rest is harder than the training itself. I don't do 'rest' very well, I'm sure others can relate.
Over the past 10 days or so I've tried to salvage as much as I can in the way of solid riding and pull bouy swimming. My legs feel like jelly and my shoulders are numb.
I've pushed out a few runs (albeit on the tredmill), and feel like I've now got masking tape all over my preparation.
So this is where the blog comes in handy. I just sit back and read and watch all the hard work that has gone into the previous weeks. It gives me great belief. As time flies by we all forget so much so quickly. I laugh when I read about the first 200km ride, the shakes holding the I-Phone and the first time i broke 1:20 for the Half Marathon. These are all significant moments during this preparation.
I still hold great expectations of my performance in Kona. I love pressure, and need it too succeed. Nobody puts more pressure on me than myself.
I head to the Big Island in a few days. I'm sure it will all start to get 'real' with 2000 of some of the worlds fittest people getting around. I can't wait to meet these strangers and share in their stories.
Taper time, such a critical 10 days. Relax the mind, focus the core.
SNEAK PEEK VIDEO
FULL BLOG VIDEO
Rest is harder than the training itself. I don't do 'rest' very well, I'm sure others can relate.
Over the past 10 days or so I've tried to salvage as much as I can in the way of solid riding and pull bouy swimming. My legs feel like jelly and my shoulders are numb.
I've pushed out a few runs (albeit on the tredmill), and feel like I've now got masking tape all over my preparation.
So this is where the blog comes in handy. I just sit back and read and watch all the hard work that has gone into the previous weeks. It gives me great belief. As time flies by we all forget so much so quickly. I laugh when I read about the first 200km ride, the shakes holding the I-Phone and the first time i broke 1:20 for the Half Marathon. These are all significant moments during this preparation.
I still hold great expectations of my performance in Kona. I love pressure, and need it too succeed. Nobody puts more pressure on me than myself.
I head to the Big Island in a few days. I'm sure it will all start to get 'real' with 2000 of some of the worlds fittest people getting around. I can't wait to meet these strangers and share in their stories.
Taper time, such a critical 10 days. Relax the mind, focus the core.
Week 19 - #IMTremblantKona
BLOG VIDEO - TALK ABOUT COMMITMENT!
Ironman is so much more than a sport. When I set out to do this blog, I made a very simple promise.
Share the highs and lows, warts and all. So far the highs have far outweighed the lows, but this week the ledger get's squared up somewhat.
I'm still pumped for Kona, don't worry about that!
Hope you get a laugh out of the video, upon reflection i find it funny, maybe not much at the time.
The events of the past few weeks are entirely my responsibility. Fracture of the foot - Rookie Error. Bike Crash - Rookie Error.
Live and Learn.
BLOG VIDEO - TALK ABOUT COMMITMENT!
Ironman is so much more than a sport. When I set out to do this blog, I made a very simple promise.
Share the highs and lows, warts and all. So far the highs have far outweighed the lows, but this week the ledger get's squared up somewhat.
I'm still pumped for Kona, don't worry about that!
Hope you get a laugh out of the video, upon reflection i find it funny, maybe not much at the time.
The events of the past few weeks are entirely my responsibility. Fracture of the foot - Rookie Error. Bike Crash - Rookie Error.
Live and Learn.
Week 18 - #IMTremblantKona
Race Report Video from Mt. Tremblant
IRONMAN 70.3 WORLD CHAMPIONSHIPS RACE REPORT - 220triathlon.com
Race Report Video from Mt. Tremblant
IRONMAN 70.3 WORLD CHAMPIONSHIPS RACE REPORT - 220triathlon.com
WEEK 17 - #IMTremblantKona
SWIM - TBA
RIDE - TBA
RUN - TBA
INTERVIEW WITH COLIN GOODWIN - TALKING STRENGTH TRAINING
IRONMAN 70.3 WORLD CHAMPIONSHIPS - PRE RACE BLOG
The making or breaking?
SWIM - TBA
RIDE - TBA
RUN - TBA
INTERVIEW WITH COLIN GOODWIN - TALKING STRENGTH TRAINING
IRONMAN 70.3 WORLD CHAMPIONSHIPS - PRE RACE BLOG
The making or breaking?
Week 16 - #IMTremblantKona
SWIM - 16KM
RIDE - 450KM
RUN - 58KM
VIDEO
A brick laying week has just been and gone. 2 solid brick sessions both Tuesday and Friday, taking full advantage of the long weekend here on the Gold Coast. A 90km - 15km and a 180km and 30km.
I can't remember a time where I've been swimming so well. Some people may be able to resonate with that 'feeling good' in the water. It's been a while!
Body still feels great and injury free. The niggles are there, but that's just because it's under enormous load. Winter is well and truly behind us, as the sun rises earlier and earlier. The smell of fresh cut grass and swooping magpies means it's time to start sweating again in Australia.
But alas, I'm heading to the other side of the globe this week to race in the 70.3 World Championships in Mt. Tremblant. My wave start time is 8:40am Sunday (10:40pm EST Sunday). While your're sleeping I'll be going to that 'place', that 'place' seems to just get deeper and deeper each time I race.
I have a very clear strategy in my head on how to approach the race, with flexibility on the day. A late wave start is a bit of a bugger with so much traffic in the water to contend with. This will just push my starting position a little wider on the beach.
Bike is just going to hurt, simple as that. Hang on as long as I can, and try and smoke a few on the run...
As it should be the course is very challenging both ride and run, after all it is a World Championships! (Bike course profile below)
Really hope the Aussies get it done in the Pro field, holy moly the men have their work cut out for them though. STACKED FIELD!!
Some ripping talent getting around in my age group - Py Gigou and Kevin Denny to name a few. A couple like me 'doing the double', question is who will show their hand??
Poker face.
SWIM - 16KM
RIDE - 450KM
RUN - 58KM
VIDEO
A brick laying week has just been and gone. 2 solid brick sessions both Tuesday and Friday, taking full advantage of the long weekend here on the Gold Coast. A 90km - 15km and a 180km and 30km.
I can't remember a time where I've been swimming so well. Some people may be able to resonate with that 'feeling good' in the water. It's been a while!
Body still feels great and injury free. The niggles are there, but that's just because it's under enormous load. Winter is well and truly behind us, as the sun rises earlier and earlier. The smell of fresh cut grass and swooping magpies means it's time to start sweating again in Australia.
But alas, I'm heading to the other side of the globe this week to race in the 70.3 World Championships in Mt. Tremblant. My wave start time is 8:40am Sunday (10:40pm EST Sunday). While your're sleeping I'll be going to that 'place', that 'place' seems to just get deeper and deeper each time I race.
I have a very clear strategy in my head on how to approach the race, with flexibility on the day. A late wave start is a bit of a bugger with so much traffic in the water to contend with. This will just push my starting position a little wider on the beach.
Bike is just going to hurt, simple as that. Hang on as long as I can, and try and smoke a few on the run...
As it should be the course is very challenging both ride and run, after all it is a World Championships! (Bike course profile below)
Really hope the Aussies get it done in the Pro field, holy moly the men have their work cut out for them though. STACKED FIELD!!
Some ripping talent getting around in my age group - Py Gigou and Kevin Denny to name a few. A couple like me 'doing the double', question is who will show their hand??
Poker face.
Week 15 - #IMTremblantKona
SWIM - 14KM
BIKE - 350KM
RUN - 56KM
VIDEO
Fantastic to rid myself of some built up nervous energy at Challenge Gold Coast 70.3. I was part of a team, and punched out the run leg in a PB. 1:16 Half Marathon. Super effort by my team mates Mary and Clay.
No question the run was pleasing, but what was most pleasing is backing up from a Saturday brick session at 150km ride and a run off the bike. The legs felt tired in the morning, but a ‘race start’ of around 8:30am enabled me to do a lengthy warm up and plenty of stretching.
I have never done a Half Marathon off the stick in an event, so despite knowing roughly what time/pace would suit, a 34 min first 10km had me concerned. However, with the hard work in training of negative splitting and back ending my runs, I ran a faster final 10km, and felt like I could have kept going.
All this with zero nutrition during the race, the 2 gels disappeared at some stage in the first 5km. I reached back for 1, and alas no gels. No panic though.
The conditions were very fair, after 72 hours of torrential rain. For those doing the 70.3 the bike leg was shortened to 40km. Tim Reed (1st) and Sam Appleton (2nd) would churn out a 1:17 off the bike, so my time was acceptable.
Tim Reed is looking scary good for Mt. Tremblant, but a stacked field will make for some awesome viewing. I’ve got a front row tickets.
The week ahead is a big one, with a real endurance focus. Clearly my speed is there for Tremblant, I need to bank some miles for Kona now. Interruption will follow Tremblant for around a week, New York doesn’t strike me as a very good training location for Ironman preparation. The real stuff starts when I hit the West Coast. The “week off” after Tremblant will be my last rest before taper, and the big dance. BRING IT ON!!
SWIM - 14KM
BIKE - 350KM
RUN - 56KM
VIDEO
Fantastic to rid myself of some built up nervous energy at Challenge Gold Coast 70.3. I was part of a team, and punched out the run leg in a PB. 1:16 Half Marathon. Super effort by my team mates Mary and Clay.
No question the run was pleasing, but what was most pleasing is backing up from a Saturday brick session at 150km ride and a run off the bike. The legs felt tired in the morning, but a ‘race start’ of around 8:30am enabled me to do a lengthy warm up and plenty of stretching.
I have never done a Half Marathon off the stick in an event, so despite knowing roughly what time/pace would suit, a 34 min first 10km had me concerned. However, with the hard work in training of negative splitting and back ending my runs, I ran a faster final 10km, and felt like I could have kept going.
All this with zero nutrition during the race, the 2 gels disappeared at some stage in the first 5km. I reached back for 1, and alas no gels. No panic though.
The conditions were very fair, after 72 hours of torrential rain. For those doing the 70.3 the bike leg was shortened to 40km. Tim Reed (1st) and Sam Appleton (2nd) would churn out a 1:17 off the bike, so my time was acceptable.
Tim Reed is looking scary good for Mt. Tremblant, but a stacked field will make for some awesome viewing. I’ve got a front row tickets.
The week ahead is a big one, with a real endurance focus. Clearly my speed is there for Tremblant, I need to bank some miles for Kona now. Interruption will follow Tremblant for around a week, New York doesn’t strike me as a very good training location for Ironman preparation. The real stuff starts when I hit the West Coast. The “week off” after Tremblant will be my last rest before taper, and the big dance. BRING IT ON!!
Week 14 - #IMTremblantKona
SWIM - 13KM
BIKE - 380KM
RUN - 37KM
VIDEO
Away to the Sunshine Coast for a change of scenery and some R&R, however as luck would have it, the good Lord decided he would dump a years worth of rain in 24 hours. The weekend turned into more R&R than anything.
I continue to tick the boxes and stay injury free. Niggles, aches and pains are just the norm, and stairs continue to be a worst nightmare scenario. I was in Melbourne for work for some of the week, and at the Gold Coast Airport I opted for the elevator that took me up 1 level, rather than 20 stairs.
On the Wednesday morning as ‘corny’ as it may sound I woke early and ran from the city along St. Kilda and the last 5kms of the Melbourne IM course. So many emotions (although it was dark) were flowing through my body. Truly, a spine tingling run. That stretch of bitumen will always be special to me, my first Ironman.
I’ve signed up for the run leg of a super mixed team for Challenge this weekend on the Gold Coast. 1:20 – 1:22 is the aim. Sub 1:20 would be nice, but I am not pulling the trigger 2 weeks out from Mt. Tremblant. Just see how the legs feel, and how far ahead we are in first positon; )
A seriously stacked pro field will be great to watch, no flights, no accom required. Just drive down 40 mins. EPIC!
16kgs of Nutrition and Bike Equipment are on their way to the USA for our trip. I sent a box ahead, much cheaper than luggage! It’s funny when you look at it all, so much good stuff to consume and burn off. Words like 'Yum' and 'Ouch' come to mind.
For something completely different this week I took part in the ALS Ice Bucket Challenge. Greg Mcdermott, Albie Firley and Rob Harris... batter up!
SWIM - 13KM
BIKE - 380KM
RUN - 37KM
VIDEO
Away to the Sunshine Coast for a change of scenery and some R&R, however as luck would have it, the good Lord decided he would dump a years worth of rain in 24 hours. The weekend turned into more R&R than anything.
I continue to tick the boxes and stay injury free. Niggles, aches and pains are just the norm, and stairs continue to be a worst nightmare scenario. I was in Melbourne for work for some of the week, and at the Gold Coast Airport I opted for the elevator that took me up 1 level, rather than 20 stairs.
On the Wednesday morning as ‘corny’ as it may sound I woke early and ran from the city along St. Kilda and the last 5kms of the Melbourne IM course. So many emotions (although it was dark) were flowing through my body. Truly, a spine tingling run. That stretch of bitumen will always be special to me, my first Ironman.
I’ve signed up for the run leg of a super mixed team for Challenge this weekend on the Gold Coast. 1:20 – 1:22 is the aim. Sub 1:20 would be nice, but I am not pulling the trigger 2 weeks out from Mt. Tremblant. Just see how the legs feel, and how far ahead we are in first positon; )
A seriously stacked pro field will be great to watch, no flights, no accom required. Just drive down 40 mins. EPIC!
16kgs of Nutrition and Bike Equipment are on their way to the USA for our trip. I sent a box ahead, much cheaper than luggage! It’s funny when you look at it all, so much good stuff to consume and burn off. Words like 'Yum' and 'Ouch' come to mind.
For something completely different this week I took part in the ALS Ice Bucket Challenge. Greg Mcdermott, Albie Firley and Rob Harris... batter up!
Week 13 - #IMTremblantKona
SWIM - 15km
BIKE - 300km
RUN - 34km
VIDEO - SPECIAL GUEST
Freshen the mind, freshen the body. Then it's on like Donkey Kong.
Just 4 more Sunday's until the 70.3 World Championships in Mt. Tremblant Canada. Sure it's not the "A race", but I'm racing overseas for the first time against the best of the best. Giddy up.
I've certainly managed to dodge what could have been a 2 weeker (man flu) and pulled up stumps a few days earlier along with a bit extra of the good stuff to ward it off. 18 months ago I would have trained through it and pushed, I've learnt that simply doesn't work!
Freshening the mind is as important as the body this week. Doing some rides that I truly enjoy, swim sets that don't burst my lungs and some quick run sets mostly on the treadmill. That's not to say I don't enjoy the other stuff, however Springbrook and Beechmont can have the week off.
Special thanks to Troy Bremner for taking the time in this weeks video. I hope you guys got something out of it. It's a fascinating science those guys work in, and critical for any athlete.
I was conscious of avoiding what could have essentially been an 'infomercial' (Tim Shaw from Demtel), and wanted to share with you just some of the nutrition side. There's plenty more to it.
A change in footwear is underway, a slow transition across from Ye Olde Asics GT 3000's into some seriously slick looking kicks, and a racing pair. Careful, careful with my shin splints, but time is well and truly on my side. If successful, I'll let you know the brand and type. I have to convince myself first.
I received some really exciting news today from a huge cycling brand out of Europe, watch this space. Things are starting to go up a notch, but work to do.
Must be nearly Magpie Kamikaze swooping season?
SWIM - 15km
BIKE - 300km
RUN - 34km
VIDEO - SPECIAL GUEST
Freshen the mind, freshen the body. Then it's on like Donkey Kong.
Just 4 more Sunday's until the 70.3 World Championships in Mt. Tremblant Canada. Sure it's not the "A race", but I'm racing overseas for the first time against the best of the best. Giddy up.
I've certainly managed to dodge what could have been a 2 weeker (man flu) and pulled up stumps a few days earlier along with a bit extra of the good stuff to ward it off. 18 months ago I would have trained through it and pushed, I've learnt that simply doesn't work!
Freshening the mind is as important as the body this week. Doing some rides that I truly enjoy, swim sets that don't burst my lungs and some quick run sets mostly on the treadmill. That's not to say I don't enjoy the other stuff, however Springbrook and Beechmont can have the week off.
Special thanks to Troy Bremner for taking the time in this weeks video. I hope you guys got something out of it. It's a fascinating science those guys work in, and critical for any athlete.
I was conscious of avoiding what could have essentially been an 'infomercial' (Tim Shaw from Demtel), and wanted to share with you just some of the nutrition side. There's plenty more to it.
A change in footwear is underway, a slow transition across from Ye Olde Asics GT 3000's into some seriously slick looking kicks, and a racing pair. Careful, careful with my shin splints, but time is well and truly on my side. If successful, I'll let you know the brand and type. I have to convince myself first.
I received some really exciting news today from a huge cycling brand out of Europe, watch this space. Things are starting to go up a notch, but work to do.
Must be nearly Magpie Kamikaze swooping season?
Week 12 - #IMTreblantKona
SWIM - 8km
BIKE - 200km
RUN - 15km
The end of another block, and it couldn’t have come soon enough. I’m not sure whether that block was a pass or a fail.
I certainly pushed myself to the edge during that 3 week period, and perhaps a little bit over. I was unable to train at all this weekend due to man flu. I could feel my body fighting this dreaded disease mid-week and pushed my way through till Friday morning. Women will just never understand the pain, experts say it’s worse than child birth.
Nonetheless, a few years ago I probably would have tried to push through and wound up crook for 2 weeks, instead it’s feet up and pumpkin soup for a few days. Physical and mental recharge in time for one last push into Mt. Tremblant.
This next block will contain a lot more HIIT, as a try to gather some sort of speed, the following block will return to more endurance focused training.
I’d be lying if I wasn’t starting to get some butterflies about the next 10 weeks.
No video this week, no training this weekend thwarted the opportunity. Next’s weeks will make up for it.
SWIM - 8km
BIKE - 200km
RUN - 15km
The end of another block, and it couldn’t have come soon enough. I’m not sure whether that block was a pass or a fail.
I certainly pushed myself to the edge during that 3 week period, and perhaps a little bit over. I was unable to train at all this weekend due to man flu. I could feel my body fighting this dreaded disease mid-week and pushed my way through till Friday morning. Women will just never understand the pain, experts say it’s worse than child birth.
Nonetheless, a few years ago I probably would have tried to push through and wound up crook for 2 weeks, instead it’s feet up and pumpkin soup for a few days. Physical and mental recharge in time for one last push into Mt. Tremblant.
This next block will contain a lot more HIIT, as a try to gather some sort of speed, the following block will return to more endurance focused training.
I’d be lying if I wasn’t starting to get some butterflies about the next 10 weeks.
No video this week, no training this weekend thwarted the opportunity. Next’s weeks will make up for it.
Week 11 - #IMTremblantKona
Swim 10km
Bike - 480km
Run - 54km
VIDEO
220Triathlon.com BLOG Link
Steady as she goes, as I move into the critical phase of preparation for Kona and Tremblant.
When I first set out to 'do the double' the testosterone tells you to have a genuine crack a both events. However, the body tells you to pick one.
I put together a really great week of training, and stepped up the wattage on my 2 hour Wind Trainer session. The legs held strong, which was reassuring. Thursday was also a bit of a highlight with a solid run off the bike.
I missed a few swims this week. Which I'm disappointed about, I'll be sure to bash myself in the pool on Sunday arvo.
The 220 Triathlon BLOG was put up during the week with a really positive response, looking forward to following up with a few race reports and hopefully some UltraMan Oz posts during 2015.
After Saturdays session I think i ate for 10 people and smashed down a few WPI Protein shakes, by about 4pm I was fresh as a daisy. Tomorrow morning it's up to Binna Burra again. It's quickly becoming one of my favorites long rides on the Gold Coast.
Thanks for continuing to engage on the blog, I really hope you're getting something out of it. A seriously tough 6 weeks ahead.
This weeks video, takes me back to a Macca's drive-through incident about 10 years ago. Those boys know who they are! #stroke
Swim 10km
Bike - 480km
Run - 54km
VIDEO
220Triathlon.com BLOG Link
Steady as she goes, as I move into the critical phase of preparation for Kona and Tremblant.
When I first set out to 'do the double' the testosterone tells you to have a genuine crack a both events. However, the body tells you to pick one.
I put together a really great week of training, and stepped up the wattage on my 2 hour Wind Trainer session. The legs held strong, which was reassuring. Thursday was also a bit of a highlight with a solid run off the bike.
I missed a few swims this week. Which I'm disappointed about, I'll be sure to bash myself in the pool on Sunday arvo.
The 220 Triathlon BLOG was put up during the week with a really positive response, looking forward to following up with a few race reports and hopefully some UltraMan Oz posts during 2015.
After Saturdays session I think i ate for 10 people and smashed down a few WPI Protein shakes, by about 4pm I was fresh as a daisy. Tomorrow morning it's up to Binna Burra again. It's quickly becoming one of my favorites long rides on the Gold Coast.
Thanks for continuing to engage on the blog, I really hope you're getting something out of it. A seriously tough 6 weeks ahead.
This weeks video, takes me back to a Macca's drive-through incident about 10 years ago. Those boys know who they are! #stroke
Week 10 - #IMTremblantKona
Swim - 12km
Bike - 520km
Run - 48km
VIDEO
The turbo trainer has been getting seriously punished this week. The new Wahoo Kickr is a great bit of gear and has some awesome features. It's a love/hate relationship.
Whilst it's only Friday I can project what this weekend has in store, and as promised here's how I squeezed it in this week.
Monday - 5am - 6:30am Turbo Trainer, 7am Swim, 1pm Gym
Tuesday - 7:30am Run, 5pm Swim, 6pm Gym
Wednesday - 5:30am - 6:30am Turbo Trainer, 1 hour Run, 1pm Massage, 6pm Swim
Thursday - 6am - 7am Turbo Trainer, 1pm Gym
Friday - 5am - 7:15am Turbo Trainer, Swim 5:30pm
Saturday - 6am - 11am Ride - Run 25km
Sunday - 6am - 11am Ride - Swim Afternoon
There is no week that unfolds the same, you just do the best you can to fit it all in. I generally miss 1 session a week, this week it was a Friday run. 2 or 3 days a week I like to get a lunchtime session in.
Taking a very brief look beyond Kona, I was fortunate enough to be accepted to participate in the inaugural Ultraman Australia. This comprises a 10km Swim, 420km Ride and 84km Run over 3 days in Noosa on May 9 - 11th 2015. I'm certifiably nuts.
Imagine the blog for this bad boy!
Swim - 12km
Bike - 520km
Run - 48km
VIDEO
The turbo trainer has been getting seriously punished this week. The new Wahoo Kickr is a great bit of gear and has some awesome features. It's a love/hate relationship.
Whilst it's only Friday I can project what this weekend has in store, and as promised here's how I squeezed it in this week.
Monday - 5am - 6:30am Turbo Trainer, 7am Swim, 1pm Gym
Tuesday - 7:30am Run, 5pm Swim, 6pm Gym
Wednesday - 5:30am - 6:30am Turbo Trainer, 1 hour Run, 1pm Massage, 6pm Swim
Thursday - 6am - 7am Turbo Trainer, 1pm Gym
Friday - 5am - 7:15am Turbo Trainer, Swim 5:30pm
Saturday - 6am - 11am Ride - Run 25km
Sunday - 6am - 11am Ride - Swim Afternoon
There is no week that unfolds the same, you just do the best you can to fit it all in. I generally miss 1 session a week, this week it was a Friday run. 2 or 3 days a week I like to get a lunchtime session in.
Taking a very brief look beyond Kona, I was fortunate enough to be accepted to participate in the inaugural Ultraman Australia. This comprises a 10km Swim, 420km Ride and 84km Run over 3 days in Noosa on May 9 - 11th 2015. I'm certifiably nuts.
Imagine the blog for this bad boy!
Week 9 - #IMTremblantKona
Swim - 11km
Bike - 390km
Run - 38km
VIDEO
VIDEO MOTIVATION
3 months until Kona, it's starting to get serious.
I’ve been invited to write for 220Triathlon in the build up to both World Championship races. Following the 70.3 and IM I will also be giving a full race report. It is such a thrill to be able to share this journey with an even wider audience.
It is around this time of the preparation (12 weeks out), I am always happy I’ve taken a longer approach. I just find the 24 week preparation as an age grouper is far more realistic when juggling the day to day.
Of course you’re only really doing 16 weeks of ‘intense’ training, however having ‘banked’ that previous 8 weeks provides so much to build on and work with. It would be very rare that an age grouper would complete 90% or more of the program they set out to do, life just gets in the way.
16 weeks all up doesn’t leave much margin, taking into account a proper 3 week taper. That’s just my view.
I've introduced a few new products to my nutrition on longer sessions this week, the results haven't been great but you have to persist for a period of time to allow the body to adjust. These elements will be critical to the final 10km of the marathon, the part I most look forward to.
It took me at least 4 days to recover from my Saturday Half Marathon Trial. There's nothing quite like the sting of pure 100% effort running on concrete. Shins have really settled down for now.
Had a little push in my new HUUB swim skin, as Kona is a non-wetsuit swim, these are a perfect substitute. Impressive stuff, but I need to understand the suit better over the coming months. I need to unlock its full potential.
Riding is coming along OK, this simply won't be where I want it until October 11th. No panic here.
Biggest session of the week was on Saturday morning, a 110km ride - 24km run. Felt strong, lacked pace. Over 3000 ft of hills on the ride may have contributed here, plus my focus was elsewhere that day. But got it done.
During the coming week starting Monday I'll keep a work/training dairy. I often get asked how I squeeze it all in, I think people will be surprised. It just comes down to dedication.
Head down, eyes forward.
Swim - 11km
Bike - 390km
Run - 38km
VIDEO
VIDEO MOTIVATION
3 months until Kona, it's starting to get serious.
I’ve been invited to write for 220Triathlon in the build up to both World Championship races. Following the 70.3 and IM I will also be giving a full race report. It is such a thrill to be able to share this journey with an even wider audience.
It is around this time of the preparation (12 weeks out), I am always happy I’ve taken a longer approach. I just find the 24 week preparation as an age grouper is far more realistic when juggling the day to day.
Of course you’re only really doing 16 weeks of ‘intense’ training, however having ‘banked’ that previous 8 weeks provides so much to build on and work with. It would be very rare that an age grouper would complete 90% or more of the program they set out to do, life just gets in the way.
16 weeks all up doesn’t leave much margin, taking into account a proper 3 week taper. That’s just my view.
I've introduced a few new products to my nutrition on longer sessions this week, the results haven't been great but you have to persist for a period of time to allow the body to adjust. These elements will be critical to the final 10km of the marathon, the part I most look forward to.
It took me at least 4 days to recover from my Saturday Half Marathon Trial. There's nothing quite like the sting of pure 100% effort running on concrete. Shins have really settled down for now.
Had a little push in my new HUUB swim skin, as Kona is a non-wetsuit swim, these are a perfect substitute. Impressive stuff, but I need to understand the suit better over the coming months. I need to unlock its full potential.
Riding is coming along OK, this simply won't be where I want it until October 11th. No panic here.
Biggest session of the week was on Saturday morning, a 110km ride - 24km run. Felt strong, lacked pace. Over 3000 ft of hills on the ride may have contributed here, plus my focus was elsewhere that day. But got it done.
During the coming week starting Monday I'll keep a work/training dairy. I often get asked how I squeeze it all in, I think people will be surprised. It just comes down to dedication.
Head down, eyes forward.
Week 8 - #IMTremblantKona
Swim - 7km
Bike - 180km
Run - 28km
VIDEO - "Bloody Hormones"
The end of any recovery week is sometimes a little daunting, knowing what lies ahead.
This is the first time I can genuinely say I’m excited by an upcoming block of training.
You never really know how effective you’re preparation has been until race day, but you can get glimpses along the way if you plan it correctly.
I got a glimpse into my swimming and running, and I’m pleased with both. Not satisfied, but pleased.
I didn’t test my bike preparation at all; I know where it’s at.
Sure, an amazing run on a Saturday morning in week 8 doesn't count for anything, I know that, but little victories are better than disappointments.
The next 8 weeks will go a little something like this.
4 weeks of hurt on the bike and maintenance of running and swimming, the following 4 weeks is pulling it all together with some long brick sessions.
I won’t taper for the 70.3 World Championships in Mt. Tremblant, just like Geelong 70.3. Tremblant will reveal to me where my efforts should be pointed from September 8th – October 10th. You simply can't have 2 "A races" so close together.
I’ve set my goals for Canada and I’ll reveal them before the race.
Plenty going on at my “9-5”, but 24 hours offers a lot of time in any day.
I still maintain I couldn’t have one without the other.
Most importantly, just don’t get injured on these icy cold dark mornings.
Swim - 7km
Bike - 180km
Run - 28km
VIDEO - "Bloody Hormones"
The end of any recovery week is sometimes a little daunting, knowing what lies ahead.
This is the first time I can genuinely say I’m excited by an upcoming block of training.
You never really know how effective you’re preparation has been until race day, but you can get glimpses along the way if you plan it correctly.
I got a glimpse into my swimming and running, and I’m pleased with both. Not satisfied, but pleased.
I didn’t test my bike preparation at all; I know where it’s at.
Sure, an amazing run on a Saturday morning in week 8 doesn't count for anything, I know that, but little victories are better than disappointments.
The next 8 weeks will go a little something like this.
4 weeks of hurt on the bike and maintenance of running and swimming, the following 4 weeks is pulling it all together with some long brick sessions.
I won’t taper for the 70.3 World Championships in Mt. Tremblant, just like Geelong 70.3. Tremblant will reveal to me where my efforts should be pointed from September 8th – October 10th. You simply can't have 2 "A races" so close together.
I’ve set my goals for Canada and I’ll reveal them before the race.
Plenty going on at my “9-5”, but 24 hours offers a lot of time in any day.
I still maintain I couldn’t have one without the other.
Most importantly, just don’t get injured on these icy cold dark mornings.
|
Always a tough week the 3rd week of a block, I’m generally very fatigued and sore, the body is bursting for a ‘rest’.
I completed my first 200km ride on Saturday. It may not seem like much, but 18 months ago I completed my first 100km ride (GC 100) and could barely walk for 2 days. I even wore 'undies' under my bike shorts, cause I just thought that was what you did. Oh, my mates got the better of me that day!
This week consisted of really punchy and aggressive sessions. Friday was a great speed session with Rob Harris around main beach.
Sunday was the highlight for me, 30km run at 4:08 pace, on the back of Saturday and at the end of a 3 week block. My long running strategy has changed (by design) with the help of Colin Goodwin (Anytime Fitness Hope Island). Let's hope it pays off on October 11th.
Always about 8 weeks out from any major event I fine tune my goal setting. This week I will assess Mt. Tremblant and what I want to get out of it. A PB is a non negotiable.
Winter is well and truly here, each morning is below 5 degrees. Takes about 20 mins to get ready and out on the bike, feel like the Michelin man with all the layers.
REST WEEK ahead, lows kms, low intensity. An EPIC 4 week block awaits. Gulp.
I completed my first 200km ride on Saturday. It may not seem like much, but 18 months ago I completed my first 100km ride (GC 100) and could barely walk for 2 days. I even wore 'undies' under my bike shorts, cause I just thought that was what you did. Oh, my mates got the better of me that day!
This week consisted of really punchy and aggressive sessions. Friday was a great speed session with Rob Harris around main beach.
Sunday was the highlight for me, 30km run at 4:08 pace, on the back of Saturday and at the end of a 3 week block. My long running strategy has changed (by design) with the help of Colin Goodwin (Anytime Fitness Hope Island). Let's hope it pays off on October 11th.
Always about 8 weeks out from any major event I fine tune my goal setting. This week I will assess Mt. Tremblant and what I want to get out of it. A PB is a non negotiable.
Winter is well and truly here, each morning is below 5 degrees. Takes about 20 mins to get ready and out on the bike, feel like the Michelin man with all the layers.
REST WEEK ahead, lows kms, low intensity. An EPIC 4 week block awaits. Gulp.
Week 6 - #IMTremblantKona
SWIM - 15km
BIKE - 480km
RUN - 38km
VIDEO
Had a great week on the ‘track’ this week, I’m up and about!
Produced some great numbers early, and fatigued well had truly set in by Sunday. Perfect.
No standout sessions, just really consistent and even effort. Still managing the shin splints, but they are back under control…. for now.
Great email from Ironman in relation to the 70.3 World Championships in Canada. Expecting some seriously quick blokes getting around, will be great to witness the best.
I am treating Canada much like I did Geelong for Melbourne. I want to find out in race conditions where my weaknesses have been hiding. I’m not flying over 30 hours to go at 80%, so it’ll be everything I've got. I’m putting huge pressure on myself to have a good swim start. I've worked hard here. The result here is irrelevant, different story in Kona though.
Another solid week lies ahead before a ‘recovery’ week. Body and mind is in need of a lighter load, but can go around again for the next 7 days. Got a 200km ride on Saturday, haven’t done the double before, mind over matter.
Having fun in the depth of winter, days start to get longer now, winter solstice is behind us for 2014.
SWIM - 15km
BIKE - 480km
RUN - 38km
VIDEO
Had a great week on the ‘track’ this week, I’m up and about!
Produced some great numbers early, and fatigued well had truly set in by Sunday. Perfect.
No standout sessions, just really consistent and even effort. Still managing the shin splints, but they are back under control…. for now.
Great email from Ironman in relation to the 70.3 World Championships in Canada. Expecting some seriously quick blokes getting around, will be great to witness the best.
I am treating Canada much like I did Geelong for Melbourne. I want to find out in race conditions where my weaknesses have been hiding. I’m not flying over 30 hours to go at 80%, so it’ll be everything I've got. I’m putting huge pressure on myself to have a good swim start. I've worked hard here. The result here is irrelevant, different story in Kona though.
Another solid week lies ahead before a ‘recovery’ week. Body and mind is in need of a lighter load, but can go around again for the next 7 days. Got a 200km ride on Saturday, haven’t done the double before, mind over matter.
Having fun in the depth of winter, days start to get longer now, winter solstice is behind us for 2014.
Week 5 - #IMTremblantKona
SWIM - 18KM
BIKE - 420KM
RUN - 45KM
VIDEO
SWIM RESULT
Like the sands through the hour glass…
The 3 peaks ride on Saturday really took the sting out my legs, it took a good 2 days to recover. I’ll have to be smart next time I choose to include that in the program. Killed my long weekend plans!
Everyone battles niggles and strains along the way, my constant battle is shin splints. Yes, I’m an Ironman, that of all things manages SHIN SPLINTS!
No question my work in the gym at Anytime Fitness has really helped strengthen the right muscles to mitigate the pain, however my golden rule which is most effective is that I don’t run 2 days in a row.
I broke my golden rule this week, and sure enough a flare up. It sounds so lame, but it can be really debilitating. It’s happened enough now, that I have a really stringent 48 hour recovery process. 75% of the time, it works, every time.
I’m really pleased with my swimming at the moment, I’m doing much more speed work than ever before and more open water swimming. This again is a big area of focus for me in Kona, the start is critical, and frankly you just need a little bit of luck so as to not get smashed in the washing machine.
Finally, a big shout out to Greg and Brendan who completed the Cairns Ironman on the weekend. In very difficult conditions they both performed brilliantly. Also to watch Cam Brown and Van Berkel go stride for stride for part of the marathon was pretty epic. Cam Brown is nearly 42, and won the day! That says a lot about this amazing sport.
Getting in done.
SWIM - 18KM
BIKE - 420KM
RUN - 45KM
VIDEO
SWIM RESULT
Like the sands through the hour glass…
The 3 peaks ride on Saturday really took the sting out my legs, it took a good 2 days to recover. I’ll have to be smart next time I choose to include that in the program. Killed my long weekend plans!
Everyone battles niggles and strains along the way, my constant battle is shin splints. Yes, I’m an Ironman, that of all things manages SHIN SPLINTS!
No question my work in the gym at Anytime Fitness has really helped strengthen the right muscles to mitigate the pain, however my golden rule which is most effective is that I don’t run 2 days in a row.
I broke my golden rule this week, and sure enough a flare up. It sounds so lame, but it can be really debilitating. It’s happened enough now, that I have a really stringent 48 hour recovery process. 75% of the time, it works, every time.
I’m really pleased with my swimming at the moment, I’m doing much more speed work than ever before and more open water swimming. This again is a big area of focus for me in Kona, the start is critical, and frankly you just need a little bit of luck so as to not get smashed in the washing machine.
Finally, a big shout out to Greg and Brendan who completed the Cairns Ironman on the weekend. In very difficult conditions they both performed brilliantly. Also to watch Cam Brown and Van Berkel go stride for stride for part of the marathon was pretty epic. Cam Brown is nearly 42, and won the day! That says a lot about this amazing sport.
Getting in done.
Week 4 - #IMTremblantKona
SWIM - 16KM
BIKE - 500KM
RUN - 38KM
VIDEO
Stitches are out, and I’m back on the horse.
It’ll be nice to get some consistency into the training over the next 8 weeks; I’m well and truly into the build phase now.
Winter a magical time on the Gold Coast, we are blessed with countless hills to climb, beautiful rainforest, and balmy ocean temps. It’s our ‘dry’ season.
June 16 is the winter solstice, mornings are dark. Our pool at home serves as perfect cold water emersion after training, it's a love/hate relationship.
Epic ride on Saturday (3 peaks) Springbrook, Beechmont and Tamborine Mountain, had a ‘nanna stack’ too, fell sideways after failing to clip in. Got a few honks from passing motorists, not ideal.
Recovery is vital during this phase, amino acids, WPI protein, glutamine, magnesium to name a few. Food just doesn’t give you what you need to back it up day after day. International Protein is still the best stuff going around, hands down.
In a few weeks, I’ll start to include a few more speed sessions. I feel heavy and slow, but that’s part of the plan. Be like Makybe Diva, not Black Caviar. I’ve got to stay all day, LITERALLY!
Avoiding injury, staying healthy, keeping consistent and maintaining the rage, these are my 4 pillars of focus for the next 2 months. The rest will take care of itself.
Really chuffed to receive my custom 2XU tri suit, massive thanks to Anytime Fitness Hope Island/Upper Coomera and International Protein. Your support makes a hell of a difference.
SWIM - 16KM
BIKE - 500KM
RUN - 38KM
VIDEO
Stitches are out, and I’m back on the horse.
It’ll be nice to get some consistency into the training over the next 8 weeks; I’m well and truly into the build phase now.
Winter a magical time on the Gold Coast, we are blessed with countless hills to climb, beautiful rainforest, and balmy ocean temps. It’s our ‘dry’ season.
June 16 is the winter solstice, mornings are dark. Our pool at home serves as perfect cold water emersion after training, it's a love/hate relationship.
Epic ride on Saturday (3 peaks) Springbrook, Beechmont and Tamborine Mountain, had a ‘nanna stack’ too, fell sideways after failing to clip in. Got a few honks from passing motorists, not ideal.
Recovery is vital during this phase, amino acids, WPI protein, glutamine, magnesium to name a few. Food just doesn’t give you what you need to back it up day after day. International Protein is still the best stuff going around, hands down.
In a few weeks, I’ll start to include a few more speed sessions. I feel heavy and slow, but that’s part of the plan. Be like Makybe Diva, not Black Caviar. I’ve got to stay all day, LITERALLY!
Avoiding injury, staying healthy, keeping consistent and maintaining the rage, these are my 4 pillars of focus for the next 2 months. The rest will take care of itself.
Really chuffed to receive my custom 2XU tri suit, massive thanks to Anytime Fitness Hope Island/Upper Coomera and International Protein. Your support makes a hell of a difference.
Week 3 - #IMTremblantKona
SWIM - 14KM
BIKE - 420KM
RUN - 46KM
VIDEO
I said in Week 1 that I pack as much into my day as possible, who knows what lies around the corner.
Well, only at the start of week 2 that corner had a reasonable sized speed hump.
As most mornings go, I was admiring myself in the mirror, when I picked up out of the corner of my eye a pretty nasty looking mole (not Ginny Sack size, for all those Sopranos fans Video here), but more like an iceberg, with a lot going on under the surface.
I've always been vigilant with skin cancer checks, living in Queensland for a start, a family history, and spending much of my time exposed to serious levels of UV. I am most certainly not Vitamin D deficient.
After a visit to the doc and a biopsy, I learnt it was the malignant melanoma kind. The sort of mole out to spread it's wings and do some damage.
Without being too melodramatic, in that minute you get told, it's certainly one of the strangest feelings I've encountered. I’ll repeat a tweet from earlier in the week, every now and then perspective comes along and slaps you in the face.
The following day I went in for surgery, because of the proximity to my spine and the fact it was on my back, they were keen to dig it out. Nice scar to boot, about 12cm cut.
So, from a training point of view, it’s been fairly light duties to say the least. In footy terms it’s a about a “3-4 weeker”.
That said, I’m doing as much as I can tolerate, the TT position on the bike is about as uncomfortable as it gets, if you imagine having a vertical cut down the middle of your back. You can almost hear the stitches go 'pop'.
The pain killers take me back to my chalky bones days.
Much of my energy was being spent on doing up my shoe laces and getting dressed. The wife comes in handy here (in sickness and in health...)
I’m out of the water completely and running at about 60% effort.
One saviour has been the Anytime Fitness Hope Island gym; I've been smashing everything from my core down, with very controlled exercises. I've definitely got that ‘leg day’ walk going.
Perhaps it’ll be a nice freshen up. One thing’s for sure, I’ll be a bull at a gate when I get the all clear.
Most definitely a ‘minor’ setback in preparation, but it’s happened early, and it’s only made me hungrier.
That said, to watch friends baby girl Eva fight through heart surgery during the week, or hear of a mates dad donate a kidney to his sister during 12 hour operation, that’s true perspective. That's unbelievable courage.
If you take one thing away from this, go get a check-up.
#theresnosuchthingasahealthytan
SWIM - 14KM
BIKE - 420KM
RUN - 46KM
VIDEO
I said in Week 1 that I pack as much into my day as possible, who knows what lies around the corner.
Well, only at the start of week 2 that corner had a reasonable sized speed hump.
As most mornings go, I was admiring myself in the mirror, when I picked up out of the corner of my eye a pretty nasty looking mole (not Ginny Sack size, for all those Sopranos fans Video here), but more like an iceberg, with a lot going on under the surface.
I've always been vigilant with skin cancer checks, living in Queensland for a start, a family history, and spending much of my time exposed to serious levels of UV. I am most certainly not Vitamin D deficient.
After a visit to the doc and a biopsy, I learnt it was the malignant melanoma kind. The sort of mole out to spread it's wings and do some damage.
Without being too melodramatic, in that minute you get told, it's certainly one of the strangest feelings I've encountered. I’ll repeat a tweet from earlier in the week, every now and then perspective comes along and slaps you in the face.
The following day I went in for surgery, because of the proximity to my spine and the fact it was on my back, they were keen to dig it out. Nice scar to boot, about 12cm cut.
So, from a training point of view, it’s been fairly light duties to say the least. In footy terms it’s a about a “3-4 weeker”.
That said, I’m doing as much as I can tolerate, the TT position on the bike is about as uncomfortable as it gets, if you imagine having a vertical cut down the middle of your back. You can almost hear the stitches go 'pop'.
The pain killers take me back to my chalky bones days.
Much of my energy was being spent on doing up my shoe laces and getting dressed. The wife comes in handy here (in sickness and in health...)
I’m out of the water completely and running at about 60% effort.
One saviour has been the Anytime Fitness Hope Island gym; I've been smashing everything from my core down, with very controlled exercises. I've definitely got that ‘leg day’ walk going.
Perhaps it’ll be a nice freshen up. One thing’s for sure, I’ll be a bull at a gate when I get the all clear.
Most definitely a ‘minor’ setback in preparation, but it’s happened early, and it’s only made me hungrier.
That said, to watch friends baby girl Eva fight through heart surgery during the week, or hear of a mates dad donate a kidney to his sister during 12 hour operation, that’s true perspective. That's unbelievable courage.
If you take one thing away from this, go get a check-up.
#theresnosuchthingasahealthytan
WEEK 2 - #IMTremblantKona
SWIM - 14KM
BIKE - 500KM
RUN - 48KM
VIDEO
Week 2 is all about patience for me.
As I’ve done with previous preparations I like to introduce more strength work early and speed work later. In other words, I hurt myself now. That doesn't mean drop all speed work, it’s just a balancing act.
A great ride up Springbrook, ‘bread and butter’ ride @adsygordon called it. A well coined phrase, this loop should be a staple in the Ironman training diet.
With the help of Rob Harris (one of the best blokes getting around) I’m trying really hard to lift my swimming.
Much more interval swimming than I’m used to, and less aerobic/endurance. There’s good reason for this. We are trying to get my 200m time down, let’s see after 8 weeks.
I was riding as a four on Saturday, which could have easily become 3. This poor bloke Pierre came off at 65kmph downhill and made love with the guardrail. A fair bit of claret and a chipped hip bone, solid effort. Be safe out there kids.
A challenging few weeks coming up.
SWIM - 14KM
BIKE - 500KM
RUN - 48KM
VIDEO
Week 2 is all about patience for me.
As I’ve done with previous preparations I like to introduce more strength work early and speed work later. In other words, I hurt myself now. That doesn't mean drop all speed work, it’s just a balancing act.
A great ride up Springbrook, ‘bread and butter’ ride @adsygordon called it. A well coined phrase, this loop should be a staple in the Ironman training diet.
With the help of Rob Harris (one of the best blokes getting around) I’m trying really hard to lift my swimming.
Much more interval swimming than I’m used to, and less aerobic/endurance. There’s good reason for this. We are trying to get my 200m time down, let’s see after 8 weeks.
I was riding as a four on Saturday, which could have easily become 3. This poor bloke Pierre came off at 65kmph downhill and made love with the guardrail. A fair bit of claret and a chipped hip bone, solid effort. Be safe out there kids.
A challenging few weeks coming up.
Just pack as much into the day as possible and repeat. Who know's what lies around the corner.
I'm CEO of one of Australia's most established luxury motor yacht brands and an Age Group Triathlete with a competitive nature.
I have a beautiful wife, close family and great group of friends and colleagues.
This is week 1 of a 22 week build into IRONMAN Kona, with 17 weeks into 70.3 Mt Tremblant, both are World Championship races.
Following these races I plan on sticking around in the sport a little while longer. I am ambitious, dream BIG I say!
At 28 years old, I started triathlon in 2012, and I love it.
I respect the sport and what it demands.
My perspective in triathlon is crystal clear. There are much worse and far harder predicaments to endure, than a bit of swimming, riding and running.
It's meant to be fun, make it so, and if it hurts a little, you're doing it just right.
I'm CEO of one of Australia's most established luxury motor yacht brands and an Age Group Triathlete with a competitive nature.
I have a beautiful wife, close family and great group of friends and colleagues.
This is week 1 of a 22 week build into IRONMAN Kona, with 17 weeks into 70.3 Mt Tremblant, both are World Championship races.
Following these races I plan on sticking around in the sport a little while longer. I am ambitious, dream BIG I say!
At 28 years old, I started triathlon in 2012, and I love it.
I respect the sport and what it demands.
My perspective in triathlon is crystal clear. There are much worse and far harder predicaments to endure, than a bit of swimming, riding and running.
It's meant to be fun, make it so, and if it hurts a little, you're doing it just right.
