Monthly Totals for February

Swim:
16.10km

Cycle:
676.54km

Run:
151.40km

Core & Flexibility:
2hrs 30min

Stretching:
3hr 45min

Massages to date: 5

Physio Visits: 0

Total Training Time:
51hr 30min

Sessions Completed
(possible 56):
43 (76%)

Weight Loss (over the month):
3.0kg

Out of town

No Am session this morning.

After work today I am off to Melbourne for a work conference, returning Friday Night.

Its all about the recovery

Today I began to develop a little bit of the Flu and strained my back at work. This was probably related to me being on my feet all day.
No sessions today...need to overcome these little niggles.

Day/Week of Rest and Recovery

Nothing happening today!
This week is a Recovery week.

Long Swim.......

Reflection of today's sessions:

• The legs this morning were surprisingly fresh. In fact I was very impressed. The training is therefore paying off.
• Once I started cycling this morning they were a little sore...but once in the rhythm then you wouldn't even know I had cycled 6hrs yesterday.
• Completed a 2km ocean swim at Suttons beach. The conditions were not too bad...a little choppy...but you never really get ideal conditions for these types of swims...unless you are really lucky.
• At the completion of the swim....overall felt surprisingly good.
• Ran 60min off the bike...again legs were in good condition when I had returned. No stats for the run....Garmin batteries went flat. Sorry.....
  

Weekly Totals (February 18 to 24, 2008)

Swim:
10.9km

Cycle:
268.33km

Run:
82.44km

Core & Flexibility:
1hrs 00min

Stretching:
1hr 00min

Massages to date: 5 (1 this week)

Total Training Time:
21hr 00min

Sessions Completed
(possible 14):
14 (100%)

Long rides are geeting longer....

Reflections of today's sessions:

• It was an early start.....a good idea as it was going to get rather hot today.
• I worked to the following nutritional plan for the session.
• At the 2nd and 4th hour I was going to have a Vegemite sandwich. This is a new concept for me. The aim of the Vegemite sandwich is to increase the sodium/salt intake during the session and to have something more than gels and powerbars in my stomach. I found this work very well...I had no adverse affects with the sandwich. Looks like a promising concept to use in the race.
• 1st, 3rd and 5th hour was to eat half a powerbar.
• Every other 30min slot was to take a Hammergel.
• This plan worked well, along with the hydration plan as usual. (drink every 15min)
• Legs were playing the game...it was good...real good.
• At 8.00am it was 32degrees
• At 9.00am it was 36degrees
• It was hot.
• I was really..really satisfied with my efforts this morning.
• The first 6hr ride and it was a success.

Swim session reflections:

• This was primarily used as a recovery session
• Appears to be functioning well as this.

Weekly Totals (February 11 to 17, 2008)

Swim:
5.2km

Cycle:
230.27km

Run:
18.5km

Core & Flexibility:
0hrs 45min

Stretching:
1hr 15min

Massages to date: 4 (1 this week)

Total Training Time:
14hr 00min

Sessions Completed
(possible 14):
10 (71%)

The Program starts up again!!

Today was an AM session focussing on Core and the PM was a swim session with the squad.

The motivation to train has returned!

3rd day of Rest

Yep...another one...tomorrow is when its back into the program!

HIM Times Update

Date	Venue	Swim	Cycle	Run	Total
1-10-06	Coomera	0:37:01	3:26:25	1:59:29	6:02:42
30-9-07	Coomera	0:32:45	2:33:30	2:01:25	5:07:40
4-11-07	Port Macquarie	0:28:36	2:47:07	2:05:26	5:21:10
10-2-08	Geelong	0:33:48	2:48:57	1:51:00	5:13:15

Day of Rest (Part 2)

Didn't do much today.

Went to the pool in the evening for a bit of a recovery swim.

Legs a little sore...but all fine really.

Day of Travel & Rest

Today is the Monday after the race the day before.

We jumped on the plane.....after it being delayed for an hour....arriving back into Brisbane about lunchtime.

Had a couple of hours sleep in the afternoon.

Spent 20min stretching.

I gave the swim session planned for the afternoon a miss.....just needed to give myself some down time.

Weekly Totals (February 4 to 10, 2008)

 

Swim:
7.5km (includes Geelong 70.3 Ironman)

Cycle:
145.46km (includes Geelong 70.3 Ironman)

Run:
26.0km (includes Geelong 70.3 Ironman)

Core & Flexibility:
0hrs 45min

Stretching:
1hr 00min

Massages to date: 3 (1 this week)

Total Training Time:
9hr 15min (includes Geelong 70.3 Ironman)

Sessions Completed
(possible 14):
11 (78%)

Note: Week leading up to Geelong 70.3
Ironman

Untapered Racing.....a success!!

Snap Ironman 70.3 Geelong Race Report

The aim of the competing the Ironman 70.3 in Geelong was to see how I would fair going into a race with not taper.

This was the first time I travelled to compete in a race via aircraft. So the preparation and and transportation of my bike was a completely different scenario, one that I had not yet experienced. But one that I was surely going to learn from.

The research for the trip had started some weeks ago. I had investigated the baggage policy of JetStar the Airline I was flying to Victoria with. We selected Jetstar as it flew to Avalon Airport which is closer to Geelong than Melbourne. Not sure in the end this was an advantage...anyway...that shortly. The baggage policy was roughly this....you are allowed to check in only 20kg of baggage and only allowed to take 7kg with you in the cabin. (other Australia airlines are quite a bit more generous) The other thing was that no single piece of baggage was to exceed 32kg.

When I was packing I was very conscious of this and new that I was going to get slugged some sort of excess baggage fee. Now to put it in perspective, consider...the bike box is a Torpedo 7 hard case weighs 12kg empty and the bike is roughly 9kg....without anything else I am already over my baggage allowance. So it was inevitable! When you are at home packing the bathroom scales are not the most accurate thing to check the overall weight of the bike case. I new the I was close to that 32kg limit, but I didn't think I was over. It is a bit of skill to pack an oversized frame TT bike into a hard case bike box. I had to do dismantle quite a bit of the bike, including removing both large chain rings.

I ended up with the bike box, a carry on bag (with all my clothes) and a small bag with all my other bits and pieces (MP3 player, book etc.) Until I get to the airport I was unsure whether this baggage strategy of travel was going to work.

To the Race (Friday)

Travelling to Geelong on Friday night on the 6.25pm flight. I arrived at the airport at 5.40pm with plenty of time to check in. This was a wise move. There was a small cue at the check in counter when I got up to the desk the bike box went on the scales...this was the moment of truth...it weighed 33.8kg, 1.8kg over the limit...hmmmm....well I was made to remove some items out of the bike box and put check them in separately. Took out the tools and 1 wheel bag and this reduced the weight of the box back to 26.0kg. Overall I had 14kg of excess baggage which meant that I was charged $98.00 for the 'privilege'....not a happy camper...particularly when other athletes travelling on the same flight didn't have their bike bake weighed at all....hmmm....anyway....I was expecting it.....and I was over it at the time.

Went through the security and up to the Gate, got some dinner and began to wait to board the flight at 6.25pm. When we were checked in they mentioned that the flight was delayed by about 20min...well that turned into 3hours with very little explanation or information to the passengers.....not very happy at all....so far Jetstar not rating that well. At 9.30pm we finally left the terminal and I arrived at the accommodation at 1.45am (Melbourne time). Not ideal preparation for Sunday's race...but I was going in untapered.

Pre-Race Preparation (Saturday)
Arriving in the early hours of the morning, didn't really change the plans for the day. Michelle and Katie (who I was staying with) were off with the rest of their squad to ride the bike course at about 7.00am. I stayed in bed a little longer until about 7.30am and then got up to reassemble the bike which took about 45min. No problems with the assembly. Once the bike was back on the road it was out to ride the course. I went with a couple of other people from Adelaide who were staying in the same accommodation. I didn't ride the whole course but enough to get an idea of the conditions that I would expect. This included, a cross wind, and rough roads. Once I had completed this I went down to transition to check out the set up.

Had a look around the expo, was eyeing off a new Timex watch as my current one has lost its beep. $60 off...not a bad special. Needed to come back later to make the purchase.

Time was getting on now and I was keen to get back to the unit for a 'nanna' nap. However, this didn't eventuate as by the time we did our running round it was time to take the bike down to transition to check them in. However....you know how I said all was good with the bike...that was not exactly the case...got the bike down outside the accommodation and realise that my tire had gone flat....arrgh....everyone else was ready to go and here I am with a flat....what made it even more frustrating its the first time I had got a flat with the flashpoint race wheels....so in 6-7months I had never had to change a flat on these wheels...well...the tyre was difficult to take off & on and because of the deep rims the valves were not long enough and I needed an extender which I had to then borrow....anyway got the tube on and inflated enough to get me down to registration and transition. Got the bike checked in just before the cutoff time of 4.00pm.

Leaving it a little fine for my liking as I was unable to completely fix the back tyre issue and therefore was not completely happy...a little dissatisfied...it meant that I had to deal with it in the morning and I didn't want to be dealing with these issues on the morning of the race. After check in I purchased the valve extender ($20.00) to fix the issue and then an extra tube for the race.

The race briefing was just after 4.00pm. The usual points were addressed:

• A mass start...all 1200 of us....hmmmm...could be interesting.....
• Drafting....a bit of a change...must ensure 4 bike lengths between you and the bike in front...this could be another interesting point......its a bit bigger than what we are use to.
• Have to pick up 2 scruchies on the run.

After the briefing I went and purchased my watch. Then we went up to the Carbo dinner....we were there early and was able to get started eating. This was great. For Port HIM I tried having dinner relatively early...4.30/5.00pm as to give the pasta etc. more time to be absorbed and seemed to work. So it was good to eat about 5.30pm here. Great dinner...plenty of variety...very nice food.

After the dinner we returned to the apartment and began to prepare all the gear for the race. This is where my organisiation traits become a little rampant...out come the 2 column A4 checklist....BTW there is nothing wrong with checklist...especially when they cover everything including the kitchen sink....only kidding. I have to say when you do triathlons you have a lot of gear...I need to consider a different way to carry it all....a backpack kind of thing.....One of the big things with this prep is to get your nutrition and hydration correct...how many gels/bars etc you will need throughout the race depending on the leg and the time you will be out there. I worked on the following:

• 1 Hammergel before the swim
• I set my timer on the watch to beep every 15min which warns me to hydrate and then every 30min to take on some sustenance/food eg. gel or powerbar.
• Water and sports drink is alternately taken.
• I have 3 standard water bottle on and one aerobottle. The aerobottle and 1 standard bottle (used to fill the aerobottle) have sports drink and the other 2 have water.
• I try to work it so that the water is taken at the same time as the gel/powerbar. They seem to go down a little better with the water rather than the sports drink
• Based on this and that I will most likely be on the bike between 2hr30min and 3hr; I take 6 gels and 1 powerbar (I also pack 1 spare gel and a spare powerbar)
• I also pack a zipp bag with Starburst babies as a means of a quick pick me up if required....usually used to get me through a tough period...the legs are hurting...and the brain is going negative.
• I usually plan to take the powerbar about the 1hr/1:30hr mark. The powerbars are a little heavier and take a while to start to digest and therefore I want to give them a chance to do that before the run. (At GC HIM I had it too close to the run and therefore suffered on the run)
• I plan to take a gel within the 1st 20min on the bike and then ensure I have a gel around 20min before the run legs begins.
• Again I work on the 15/30 principle for the run and therefore take 4 gels on the run (that includes a spare)
• I again went without the fuel belt for this race (the aid stations were roughly 1.5/2km apart) a good distance to ensure regular hydration.

The prep was complete I was relatively happy...however the tyre issue was still in the back of my head and I gone through all the possible scenarios and what I would have to do to counteract them. Now I am showing my very analytical nature....probably think about things too much at time...oh well.

9.30pm.......in bed.....the plan is a 4.15am awakening.

Race Day (Sunday)

4.15am came around and the apartment was a buzz!...well as much as it can be a buzz at 4.15am in the morning.

Geelong had given us ideal conditions for the race....cool and fine.

I felt good, I had a reasonable nights sleep...still feeling the Saturday's morning 1.45am arrival. But we can't dwell on that....I've moved on.....well at least for the time being.....

I was bouncing...nervous...excited...a little uneasy in the stomach....a little hypo really....couldn't wait to get racing.........and this was with the tyre issue still hanging over my head......wow.....

Race morning breakfast was close to the usual:

• 1 bottle of sports drink
• 1 banana
• Pancakes or crumpet

At 5.00am we made our way down to transition. The first priority was to fix the tyre/tube/valve issue. I firstly attached the valve extender and attempted to pump the tyre up with a borrowed pump....I seem to only get it to about 100psi....not ideal....however when I removed it from the valve extender it seem to continue to leak air....hmmmm....not happy....still had 70min before transition closed....took a few deep breaths and tried again...still it was leaking air...hmmmm....a few more deep breaths....went looking to find a bike mechanic to give me a hand but I couldn't find one....60min before transition closes.....I made the decision to change the tube....struggled to get the tyre off...the thing was so tight...went looking for a bike mechanic again...no luck....I peserved...eventually got it off, replaced the tube and again tried to get the 120psi into the tyre that I would be happy with...again I could only get it to 100psi....at least the valve wasn't leaking this time. A couple of other competitors next to me offered their assistance which was much appreciated...this was great....we used a different pump and had instant success. I was feeling a lot more happier and less stressed.....what made this even more frustrating was the lack of light to be able to clearly see what I was doing.

30min before transition closes...began to set up the rest of transition. Towel down....bike shoes out....runners out...socks out...for these longer races (HIM) I have a personal policy (PP) to wear socks for both the cycle and run...the last thing you want is for things to rub and have to deal with blisters....Garmin attached to bike this was a new thing I was trying usually put it on in T1 but it adds too much time...the plan was to attach it to the bike and then remove it in T2 and strap it on my arm at the start of the run leg..while I was running.....all the water bottles went on....a last check...all was in readiness.....NICE....20min before transition closes.....bodyglide on ankle/wrist/neck...wetsuit on up to waist...race number was worn under the wetsuit...I like this time saving strategy...works well not having to worry about the race number during T1.

Took my first gel walking over to the start.....Through the starting arch to register that I was a starter.....I was really getting fired up now...full of beans really...ready and raring to go....BRING IT ON......Then into water for a short warm up.

The Swim

The start was a mass start...all 1200 competitors off at once....we were seeded from really fast swimmers to fast swimmers. There was a hive of excitement at the start and plus it was a little chilly standing in the water.

The count down began......BANG we were off......it was mayhem.....

All 1200 off for the Geelong 70.3 Ironman...it was very hard to find some clear water....competitors were swimming over/under/through/into each other....which included me...it was 500m to the first buoy it probably wasn't until about the 250m mark I got some clear water but then that was only short lived...you would either have someone swim over you or you would run up the back of someone in front. We reached the 1st turning bouy and it was utter chaos......OMG....you just could't get your arm out of the water without hitting another body.....even though it was kaos....what a challenge...both physical and mentally......THEN....turning the next buoy I copped a walloping on the right side of the head....from a wayward arm...right on the ear....that hurt...I had to breast stroke a little to get orientation and sense back....not pleasant at all....in fact I was a little concerned that I had sustained some sort of damage...after some further self evaluation.....it appeared to be ok and this was only a minor set back.....I continued on with the attitude that I would give as much as I got....across to the far buoy before we turned for home...this leg of the swim was right into the sun...I couldn't really see the bouy and was just following the bubbles in front of me....got to the buoy and turned for home....again the was buoy chaos....not as bad....for this next leg I swam a little wider to get some clear water and try and get into rythmn....much better....I felt relaxed....not phased at all....quite happy really...kinda like this ocean swimming. Then to the second last buoy...again..it was buoy chaos.....2nd last swim leg....again went a little wide....got to the last buoy set my sights on the swim finish arch and headed straight for it....as I got to the shore I could feel my legs cramping a little as I stood up my right legs cramped up....I had to stop for a moment...but then was able to continue...I have never cramped like this before....maybe the cooler water...not sure....through the swim finish arch......

SWIM TIME: 0:33:48

T1:Got into transition....a little 200-300m run from the swim finish....wetsuit down to the waist....found the bike without a problem....when I got there I had to take a moment...a little light headed but after a few seconds all was good and I was continuing with T1.....wetsuit off...helmet on...glasses on....socks on....bike shoes on.....away I went......

T1 TIME: 0:02:47

The Cycle Leg

Out of transition to the mount line...there was quite a few of us that arrived at the mount line together and as usually people mount right on the line and don't run beyond it and then mount...it then becomes a bit of a bottle neck....I ran clear of the mount line and took my time to get my shoes in the cleats and I was on my way. From the mount line it was along the foreshore then a 180 degree turn up the first major hill on the course, it was about a 500m incline...but nothing too demanding...I stayed in the small chain ring just to get my legs into that rythmn...during the climb I took on my first gel and some water....in fact stayed in the small chain ring until Geelong-Port Arlington Rd then I got into the big chain ring....

The goal for the ride was to maintain a cadence of 90-95rpm. It was about working the gears to maintain this goal.

For the first lap we had good conditions...there was very little wind to speak of. The first lap was all about establishing a rythmn and determine the gearing along the course. The course was a very undulating one with a long incline at about the 10km mark of each lap. Here again I dropped back into the small chain ring and stood up to give my legs and back a stretch. I reached the turn around point of the first lap and found that when we drove the course on Saturday it look rater flat but this was rather decieving from the turn to the hill was undulating but it was mostly up hill..just a very slight gradient. I reached the hill for the first time and was going to use this to my advantage and really work the speed down the hill as it went for about 1km or so....got is my hardest gear and worked it as long as I could before the cadence began to drop and then maintained that 90-95rpm. Then it was back into a nice comfortable rythmn again. Lap 1 split was 0:51:39 for the first 30km. The nutrition and hydration was working well.

On to Lap 2 this time I was in the small chain ring up the 1st hill got to the Geelong-Port Arlington Rd and then back into the big chain ring...by this stage the southerly had sprung up and was giving us quite a difficult cross wind. This lap was again about the cadence, hydration, nutrition and staying relaxed. I was still feeling relatively good throughout this lap....as yet I didn't have to call on the lollies for a pick me up. Around the turn of this lap I had a munch on a powerbar, it went down ok...but I couldn't eat all of it....washed it down with a bit of water. Through the aid station on the return of this lap and picked up a bottle of water. Lap 2 split was 1:47:25 & for the 2nd 30km -0:55:46.

The 3rd lap began and I took one foot out of the cleats at a time to stretch the legs just after the turn at transition and before the hill...up the hill again in the small chain ring and changed into the big at the Geelong-Port Arlington Rd turn. Same goals again for this lap. The cross wind was again causing some difficulties....it was okay while sheltered by the trees or buildings but when you reached an open area it really hit you and the wide rim wheels tended to catch the wind.....all good. Into the Botanical Gardens and took on a final gel and dropped into the small chain ring in preparation for the run. Lap 3 split was 2:43:16 & for the 3rd 30km - 0:55:51

Below is some further data from the cycle leg:

The feet were out of the shoes coming into the dismount line and it was a smooth dismount. Good run into transition.

CYCLE TIME: 2:43:16

T2: Bike racked...helmet off.....hat on....shoes on...struggled a little to get one shoe lace done up but got there after I slowed down and took my time....for this length of run I don't like to use elastic laces....I'm more confident with the tie up ones in this situation....removed the Garmin from the bike...loaded up the gels in the back pocket of the tri suit and was on my way out of transition.

T2 TIME: 0:02:00 (approx)

The Run

The run was a challenging course....a lot of slow long inclines. The goal here was try and keep a consistent pace throughout the run leg (around 4:50 pace) keeping the HR under 150bpm and to break the 2hr mark for the run.

The first 3-4 km was about getting the legs working properly and working to a nice consistent rythmn. The first lap was again a bit of a fact finding mission.....working out the best race line to run...where the aid stations were....what the hill situation was....this was a good consistent lap with the pace around 4:45.

The 2nd lap was a whole different story.......I hit the wall from 10 through to the 14km mark...really struggled to get my legs moving with any real speed...they were aching....my right knee was aching....felt a little crampy in the stomach.....but I new I could get through this...there was some negative brain activity but it was being counteracted by the power of positive thought which in the end came out on top.....ran from one witches hat to the next....one after the other...using them as running goals.....from about the 10km mark I changed to cola at the aid stations to give me that pep up, however, I needed to keep the cola going for the rest of the run to keep that 'high' going....got on to the jelly beans ever 2nd aid station and by the 14/15km mark I was again feeling okay.....this was a real tough period in the race and I got through it...great work!!!!

Onto the third lap...feeling better...working on increasing the leg cadence up the hills and work the arms to pump those legs.....still using the witches hats as running goals....finally reached the last incline and it was down the hill and into the finish......as soon as you reached the transition precinct and the crowds grew so did the pace...the finish was near....the target time of 5:11 had just past turning towards the finish but I new it was still going to be a time I was going to be happy with. The finish was insight.....the legs were only just able to carry me home.......crossed the line.

RUN TIME: 1:48:51

TOTAL TIME: 5:13:15

Later I realised that this was about a 15min PB for the run in a HIM race....I was ecstatic!!!!! wooooohoooo.

Into recovery and it took me about 15-20min to be able to say I had really recovered to a point where I felt somewhat normal, to be able to get up and walk around in relative comfort.

Weekly Totals (January 28 to February 3, 2008)

 

Swim:
4.4km

Cycle:
32.5km

Run:
39.4km

Core & Flexibility:
0hrs 10min

Stretching:
0hr 45min

Massages to date: 2

Total Training Time:
6hr 15min

Sessions Completed
(possible 14):
10 (71%)

9 weeks and 2 days out....Thoughts?

• The training through Christmas and the New Year was tough.
• The set up to the higher training load for the 1st 2 weeks was a shock to the system and I struggled both mentally and physically.
• The swim session were a particular source of frustration.
• The 3rd week was a lot better. I got through the mental challenges. This is often the biggest barrier as I know the body can handle to training load.
• The general hydration throughout the month has been somthing that I have focussed on and believe has been a lot better.
• However, on the other hand I am still struggling with the general nutrition side of things.
• The long rides have started in earnest. I really enjoy these, particularly doing them on my own, I seem to just get in the 'zone' and the 5 hours just flys. Its a great way to see parts of Brisbane. I also enjoy getting up and riding in the early hours of the morning. (4.00am)
• I am still struggling with the right knee it seems to be a little tempramental. Some days it is good others it is not so good. I actually find that if I don't train or stretch for a day it become a source of frustration. The physio and massage are assisting in managing.
• From early this month I have imposed a NO alcohol ban for the 10weeks leading up to Ironman. My body is a temple!....well...we're getting there!
• The support from the Squad has been fabulous...Thanks folks!
• The coaching, support and advice from Mark has been fantastic...there's still 9 weeks to go!
• The runs are getting longer and I am also really enjoying the ability to be able to put a pair of running shoes on...get in the zone and just run...need to work on my pacing a little more.
• At times my heart rate became another source of frustration....just didn't want to do what it was suppose too. Most of the time it was a little too low...not a bad thing I suppose. This was particularly evident at the Ride Inside heart rate session.
• Starting to really look forward to Ironman....bring it on.
• Keen to do Geelong HIM...it will be a good guide as to how the training is going.
• I am trying to strike a good balance between home, family, work and training this is talent..some people have others do...I'm learning!

Another rest day....

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Ride:30 min spin; 30 min in 53-18-23 @ 90+ cadence and under 145 hr along flat area. Record distance 15 min w/d - ride to work HR TEST	Ride: 45-60 min easy and 20 min stretch		10-2-08
		Days to Ironman:	66
Daily Observations
Weight:	81.9kg..cool	Sleep:	8.0hrs
Mood:	Good	Heart Rate:	54bpm
Mileage
	Swim	Bike	Run
Daily:	0km	0km	0km
Week to Date:	0km	0km	0km
Month to Date:	0km	0km	0km
Year to Date	24.0km	1170.0km	170.00km
Daily Nutrition
Breakfast	Cereal & Cup of Tea
Morning Tea	N/a
Lunch	Small Lasagna
Afternoon Tea	N/a
Dinner	Chicken and salad
Hydration Notes	5 x 600ml Water
Today's Journal

Today was not ot be a rest day but we decided that it should be one to recover from the fluey symptoms that I was suffering from.

Tonight was also the BTS Movie Night....Thanks must go to Suzanne for her organisation of the night. Movie was good too!

This was a tough night.....currently I am on a self imposed alcohol ban....for the next 9 weeks....straight after the movie...home to bed.