I love it when a plan comes together....

Days to Australian Ironman 2008 - 189

Days to GC Half Ironman 2007 - 0

Today's Journal

Gold Coast Half Ironman (Coomera) Race Report

Mark earlier on in the week gave me some advice that I here to RACE not just finish...something that I have used as a motivational tool leading into this race.

The day started at 3.05am. The first this on the agenda this morning was breakfast: 3 pancakes with maple syrup, banana and a bottle of Staminaid. Before I left this morning I wrote my goal time on my hand, this was based on the qualifying time for this years Australian Ironman for my age group.

Finished packing the car and headed off at 3:45am hoping to get a close park. The motivational music was blasting all the way down. After a good trip down, went in search for a close park...it was not to be! I really need to ration what I take to these races, I feel like a pack horse.

Walked down to the race precinct, dropped the unnecessary gear of at the BTS tent then made my way to the transition. (5.00am) Set up all the necessaries. For today's race had four water bottle cages available (3 cages & 1 aerobottle) 1 bottle and the aero bottle had Sports drink and the other 2 had water. Today I also used a Bento Box with all the nutritional requirements for the bike leg (3 gels and 2 powerbars). The Trek E9 (affectionately called Fast Eddie) was prepared and ready for the race.

Went back to the BTS tent and went for a warm up with a couple of other squad members and put on my wetsuit. I wore my race number under the wetsuit. Off to the start. Things were running a little late this morning as transition closed a little later than anticipated. Once the quaterman competitors started we were the 3rd wave off. The water was a good wetsuit temperature (comfortable). Before the start did a bit of a warm up (about 200m) The 35-39 age group was a particularly large field. At approximately 6.30am the hooter went off and it was RACE ON!!

Over the first 200-300m the was a fair bit of 'jocking for position' and it does get fairly physical. I took a number of hits to the body and one ankle to the face which has left its mark. I have a bit of swelling but other than that I got through it unscathed. You do get as much as you give in these types of starts, there were a couple of guys that I basically swam right over the top. Once everyone found some clear water it was down to business, getting into a rhythm. Throughout the race I was saying to myself, relax, stroke form, high elbows and catch at hand entry. This was really beneficial and was the main reason (apart from all the training) that assisted me in having a great swim. The other thing that I used to perfection for the first time in a race was my newly developed skill of bilateral breathing...MARVELLOUS!! Its not just the start where there is a bit of "argy bargy" arrived at the exit ramp and reached out for the railing and another guy reached in front of me and basically pushed me back into the water. Well I thought, right, I was here first so I'm getting out before him, so with some 'gentle' persuasion I got on the ramp first. :-) Through all this I began to cramp...GREAT!!

Time Check:

2007 Swim: 31:44

2006 Swim: 37:01

I was wrapped with the swim and felt so comfortable. Getting out of the water I didn't feel fatigued at all.

Into transition...off with the wetsuit..with relative ease I must say! Socks on, shoes on, glasses on, helmet on and off. There was no repeat of last years 'stroll in transition' All up probably in transition for a little under 3 minutes.

Out to the mounting zone and I was off! Initially the plan was to work at a comfortable speed and a cadence of around 90-95 in the small ring. This was maintained until about the 5km mark.

At the top of Coleman Drive I realised that I didn't reset my bike computer from the brick session yesterday...darn.

After the 5km mark it was into the large ring and again still trying to maintain a cadence of 85-95.

The first lap was a great ride (if I do say so) not a lot of wind to speak of and completed the 1st lap (45km) in about 1hr13min. On the second lap there was a bit of a head wind going out to the turn around but of course there was a bit of a tail wind coming back. The following are some strategies that I used throughout the bike leg (good and bad):

• Aero bottle worked well, probably need to look at ways of filling it up on the go.


• Hydration worked well as a whole.
• Set a 15min timer alarm on my watch to go off to remind me to hydrate.
• Flashpoint race wheels were a great success.
• Taking in nutrition every 20km (gels and powerbars..little bits)...probably needs a little refining!
• The rear cage set up work extremely well. I found it easy to get the bottle in and out whilst in the aero position.
• 'On the move' stretching of the legs and neck worked well. Getting out of the saddle to climb the occasional hill also assisted in this stretching. There was no lower neck/shoulder soreness that I had been suffering from previously in longer training rides.

Just about everything on the bike leg worked to plan!

Time Check: (these do not include transition times)

2007 Bike: 2hr 29min

2006 Bike: 3hr 17min

Wooooohoooooo what a leg....what an improvement!!

Back into transition....after a very ungraceful dismount which included taking out the dismount sigh!!

Again no mucking around! Helmet off, Hat on, Cycle shoes off, Running shoes on, Fuel belt on. Then I was out of there!!

The run started at approximately 9:38am...so it was warming up! Initially the strategy was to just get my running legs and again I went out a little too quick for the first 2 km. (Even with heart break hill just out of transition) The metal games were becoming a integral part of this run! The arch enemy was at work early in the run! My legs began to feel really flat and I just couldn't get into a rhythm. At about the 5-6km mark I began to suffer from a little stomach cramp which I think was brought on by not having enough water with a powerbar snack late in the bike leg. I decided that I needed to let thing settle a little and went without hydration/nutrition for the next 5km to see if it would settle. It did, slightly. I went round the first lap in about 58min....hmmmm not looking good! The support from other squad member and Mark was brilliant! I particularly appreciated the Techniques and Quotes develop in Port this year (thanks Muffy and Cath) On the second lap I was craving cold water/ice, the heat was getting up there and I was feeling it! The pace on the second lap averaged out around the 6.00min. The following are some strategies that I used throughout the run leg(good and bad):

• Need to rethink the use of the fuel belt, cumbersome, heavy and the fluid is relatively warm after sitting in the sun in transition.


• Need more speed in my legs...particularly after the bike...something to work on?


• May have cooked myself on the bike?

Until the second lap I thought there may have been a chance of getting under 5hrs, but the fatigue put stop to that!

Time Check

2007 Run Time: 2hrs 3min

2006 Run Time: 1hr 59min

Even though I was very disappointed with the run I still was wrapped with the overall time:

2007 Overall Time: 5hrs 07min 27sec

2006 Overall Time: 6hr 02min 42sec

But what was even more pleasing is that I achieved the challenge of 5:07 that I set back at home.

3km TT (Run)

Days to Australian Ironman 2008 - 194

Days to GC Half Ironman 2007 - 5

Today's Journal

This morning it was a 3km TT along the bike track near Victoria Park. The squad went through the normal warm up routine then we made our way to the start. The course was a 2 x 1500m lap route along a flat course with some slight gradients. Before I start the goal was to complete the 3km under 12min. I completed the 3km in 11min 34sec reasonably happy but was frustrated with myself that I am still going out too hard. I am struggling to keep a constant pace throughout the TT. On the second lap things just got ordinary. Ideally I should be looking at maintaining about a 3:40min pace through out the whole TT. My pace was all over the place...not happy Jan!!. Mentally this need to improve...I need to be more assertive over the arch enemy!!!

Monday's Swim Session

Days to Australian Ironman 2008 - 195

Days to GC Half Ironman 2007 - 6

Today's Journal
Swim session - 600m warm up, stroke drills...remember this months focus is on 'Sculling' and that's not the drinking type.....then some progressive 25m speed sets. The main set was 20 x 50 broken into 4 sets of 5x50m.

1. 5 x 50 on 50sec....the arch enemy (AE) was working on me here...hmmm...gee he's good..but not invincible...he will be defeated....
2. 1st, 3rd & 5th 50m on 50sec and the 2nd & 4th on 55sec
3. 5 x 50m on 60sec
4. 1st 50m on 45sec, 2nd 50m on 50sec, 3rd 50m on 55sec, 4th 50m on 50sec, 5th 50m on 45sec.

The main set was tough and was a little disappointed with sitting out the third 50m in the 1st of the 4 sets. However, I was pleased with the way in which I was able to complete the rest of the sets within the time set...the AE was defeated.

Transition Session

Days to Australian Ironman 2008 - 197

Days to GC Half Ironman 2007 - 7

Today's Journal
It was a trip down to Queens beach at Redcliffe for the Squads transitions session this morning. The session involved the squad completing 3 sets of a shorten swim/bike/run course. For the first set I started with the wetsuit just to have one last 'hitout' with it before the race next weekend. The swim was about 200m in the open water, got into transition and got out of the wetsuit (not a bad effort getting it off under pressure). Then onto the bike....well.....what a disaster....I had my shoes on the bike and struggled for about 500m to get my feet securely in the shoes. Every time I went to put my feet in the shoes they would catch on the tongue of the shoe and push the tongue into the shoe...arrgh! For the GCHIM I will use these shoe but I think I will investigate purchasing a pair of Shimano TR50 for the upcoming shorter races. Completed the bike leg and then into T2, no problems there! The run was a short sharp flat course. Back into transition and around again. The swim I found a lot easier the 2nd and 3rd time....needed to get the heart rate up I suppose. This was the same case for the ride and run. I felt a lot better in the 2nd and 3rd sets. I did struggle at times to get my wet feet into the running shoes, mainly due to the amount of sand on my feet. TIP - (thanks Gary) make sure I have a water bottle in Transition to wash my feet off...even better and easier a small container where I could just dip my feet in.

The session was very worthwhile, its was last season since I really had the experience of the T1 and T2 for the 3 legs in the triathlon. It was good practice.

The Saturday Double!

Days to Australian Ironman 2008 - 197

Days to GC Half Ironman 2007 - 8

Today's Journal

The session this morning was to be a 3hr ride at a cadence of 90-95. The BTS squad ride was only 2hrs. With all that I went out at 5.00am to do 1 hour ride before meeting up with the squad. It was great to have Joel along to join us for the squad ride, I found it great to have him to push me along. The ride was a great tester, particularly on the way home as we 'team TT' the way home. There were 3 people in each team. The distance we covered was approx 18km we were sitting on around 38km/h. The workout was great, a good hit out before the GCHIM next weekend.

In considering the stats above I was impressed to see that I travelled approx 90km in 3hrs. This is of course the distance of the ride next weekend. Looking at this a further if all things go well I should be able to do the distance at Coomera well under 3hours. The ride this morning was on roads open to traffic and stopping at traffic lights etc. But of course it is important to consider that at times we were drafting off each other. But...it does look promising!

The PM session was at the pool. The session started off with a warm up (which included a game of water polo) then we got into a bit of kicking. This is something that could do with some improving. I struggle to get any real power from my kicking. Other than that it was the normal Saturday session. A good workout.

Gee....I love those hills.....

Days to Australian Ironman 2008 - 198

Days to GC Half Ironman 2007 - 9

Today's Journal
This morning it was a 60-75min run, keeping the Hr under 155. A good session, legs felt ok.

Thursday Session

Days to Australian Ironman 2008 - 199

Days to GC Half Ironman 2007 - 10

Today's Journal
This morning was a well earned rest.

The PM session was Wind Training. This session involved a little more running than usual. The goal was the condition the legs for running off the bike. The first set was a 5min at a cadence of 90-95 then about a 300m run at 5km race pace. The 2nd set was a 4min cycle interval at the same cadence and then about a 600m run. The 3rd set was a 3min cycle interval with no run. The 4th was another 3min cycle interval and then another 600m run. This was a good session. At time the legs felt as though they were fatigued but with some talking to myself and some positive reinforcement from myself, I was able to get through the pain. With the 2nd and 3rd cycle interval I push a higher gearing.

A great session!

It is now under 200 days until the Ironman.......

Double Wednesday

Days to Australian Ironman 2008 - 200

Days to GC Half Ironman 2007 - 11

Today's Journal
This morning I was on the bike early heading into West End for the Squad ride with Byron and Mark. The session was focusing on power. The goal was to work at a high cadence and maintain that up a hill on the course. The first 2 repeats were tough, the second 2 were better as I think the legs became a little more conditioned for the session and the expectations of the activity.

With the ride in and then back home the session was 2hrs 30min covering a total of 70km.

The PM session was at the pool. This evening main set was a 1km time trial. The warm up consisted of 500m easy and some drills. Throughout the warm up I had a little niggle in the right hammy but a little stretching assisted this a little. The 1km TT began....the metal battle started strainght up....in this TT I resisted the temptation to go out too hard, trying to maintain a constant pace throughout the full distance. Throughout the TT I was focussing on my stroke form...high elbows and pull through the water (particularly at entry). I have begun to work on developing a specific racing rythym with my kick. I have been only kicking every second 3 strokes....thinking of conserving my legs a little in the swim....this is still in the experimental stage...I am finding that a lot of my power is coming from the stroke rather than the kicking.....

The time for the 1km TT was 16min 49sec. I felt fine at the end and probably could of improved this a little. It was diffult to get into a rythm at times with the turn at each end. But as a whole I was happy with this time...the swimming is improving.

Holidays means one thing.....BTS sessions

Days to Australian Ironman 2008 - 201

Days to GC Half Ironman 2007 - 12

Today's Journal
This morning it was an appointment with Mark and the Tuesday morning run session. (I'm sure he just waits for me to do the hard sets...... :-) ) Light warm up round the carpark, then the stairs set and on to the oval for the main set. 1 min intervals with a 1 min walk recovery, the interval is to be done at approx. 3-5km pace. The first 2 were completed, may have gone out a little too hard...need to curb that enthusiasm. The 3rd one I felt a bit of that knee niggle I mentioned the other day...nothing too serious...enough to drop the pace right back.

The goal each time was to reach the same spot on the track. Except the 3rd and 8th interval this was achieved. Each time I reached about 20m past the marker. The 8th interval I made it past the marker..but only just. The 3rd we won't even talk about.....I have to work on being more assertive with the 'little voice' in must head...the arch enemy....

By the end of the session the legs were lactated and feeling rather tired. With a light warm down jog and stretch the legs 'pep up' a bit.

A solid session...reasonably happy with the effort.

Stretch session this afternoon...working on the legs a fair bit....calves and hips are still needing a bit of work...mind you no matter the amount of stretching they are still tight...especially the calves.

Monday Session

Days to Australian Ironman 2008 - 202

Days to GC Half Ironman 2007 - 13

Today's Journal
Swim session this evening. It was a good but challenging session. 400m warm up then some drills. The main set was 15 x 75m with a walk recovery, we got out of the pool and walked back to the start. This was tough...the getting out part was the tough bit. I still need to work on my catch a bit more.

There are things you just have to do.......

Days to Australian Ironman 2008 - 203

Days to GC Half Ironman 2007 - 14

Today's Journal
It is our 12th wedding anniversary today so this morning instead of competing in the Riverrun, KO and I went out for breakfast to celebrate.

However I did do some training as I went for a 60min run around the Chermside Hills. The strategy was to hit the hills with a higher intensity and use the down hill section to recover. I covered roughly 12km and averaged a 5.00min/km pace. This was a good session as a whole, the legs were fairly sluggish at time. I haven't had any running all week, the last time I ran was last Sunday at Coomera. I have a little niggle in the right knee at the moment, it is only occurs when running up hills and walking up stairs it is sporadic and doesn't give me much pain just a little discomfort. I have had this in the past and it develops usually after a long cycle and goes away after a couple of days.

Over the past couple of days the diet has gone to pieces and I have gone back to about 82.5kg a little set back but I am on the case.

Saturday Session...2wks out from GCHIM

Days to Australian Ironman 2008 - 204

Days to GC Half Ironman 2007 - 15

Today's Journal
Its been a while since I was blogging...bit slack really...but we are going to give it another go.

This morning on program I had a 4hr ride mainly on flat terrain.

This morning was a loan ride with just me, myself and I. Left base about 5.00am and headed out on the normal 4hr course. The conditions were good across the 105km that was covered this morning, very little breeze to speak of. Things are definately warming up with Spring upon us. I covered the 105km in approximately 3hrs 46min. This time for the same course is a 15min improvement on 3 other times I have ridden the course (it did help that I only had to stop at about 6-7 traffic lights over the distance) Throughout the ride the heart rate was within the 65 - 70% range.

I did struggle with my left shoulder from about the 1hr 45min mark. It was particularly sore in the region where I had some work done by the masseuse last night. The legs were fine and aerobically there wasn't a problem.

There were a number of 'experiments' I went out on the ride with to see how well they would work.

1. Added a bit of motivational music to the mix. Only had it in one ear and didn't have it that loud. I found it a great help particularly in the 2nd part of the ride. Gave me the added enthusiasm to get up those hills or pedal against the wind.

2. Took out another flavoured Powerbar out with me to see how the stomach would handle it. This time it was a cookie and cream and worked quite well. There were no ill effects.

The PM session was a swim at the pool. The attitude and effort at today's session was well below what it is usually. The legs were feeling quite fatigued and the mind just wasn't on the job today.

Home again....looking forward to that Massage

Days to Australian Ironman 2008 - 205

Days to GC Half Ironman 2007 - 16

Today's Journal
Home from camp today.

At 7.30pm on the massage table for an hour. I have been looking forward to this all week. John who works on me focussed on a couple of areas. The left shoulder, the hips, glutes and of course my calves all of which needed some attention. Carrying a heavy back pack all week didn't help as he pointed this out to me even before I told him I was carrying a pack for the last 4 days. At the end of the session, these areas were all a lot better.

Camp

Days to Australian Ironman 2008 - 208-206

Days to GC Half Ironman 2007 - 19-17

Today's Journal
Was on camp for 4 days. From September 11 to 14.

Plenty of bush walking (upand down quite steep gradients) with packs on.

Monday's Session

Days to Australian Ironman 2008 - 209

Days to GC Half Ironman 2007 - 20

Today's Journal
Unfortunately due to work commitments was unable to get to do the morning cycling session.

After work dropped off both bike at Victor Cycles to get them serviced as it was a perfect opportunity whilst I was away on camp.

Out to swimming. A good session, however, at times struggled with the motivation in some of the more difficult sets.