2 Weeks out.......Reflections!

It is now 14 days out from Ironman and again it is time to reflect on my preparation and training in my journey towards IM 09.

Injuries:

• The shin pain and soreness has subsided to nothing at all. I would credit this to the massage /physio treatment I am now getting twice a week. The treatment that I am receiving is intensive massage and physio to my legs.


• The stretching has also improved this week. I am stretching is now occurring every day or every second day.

Weight and Diet:

• The weight is fluctuating between 82.5 to 83kg.


• The key to the weight is the advantage I can get with the weight as low as possible for the running side of things. The table below show what an advantage reducing your weight can be over the length of a marathon 42.2km


• I am still using Endura Optimizer and finding that it aides in my recovery throughout these tough training days.


• I also have been taking Endura Maintain (which is a protein supplement) for the last 7days in the evening. This was something I did last IM campaign and found some advantages in utilising this sort of supplement.

Training - Swimming

• The swimming continues to be 'solid'. I believe I am on track for a sub 65min swim for IM. This would be great if I can achieve this as I have really worked hard throughout this campaign to gain improvements.
• The effort require to achieve swimming goal is reducing therefore it should be holding me in 'good stead' for the bike.
• The mental state within the swimming side of things isn't bad, but you do have the troughs and peaks and I have certainly experience this over the last 2 weeks.
• At times the drills and speed work just get too much, this could have more to do with being tired, sore and lethargic (and mentally drained)

Training - Cycle

• The cycling is one thing that I have been struggling with, physically I believe that I am prepared and ready for the race, however, I think there is this little thought in my mind that I could have prepared a bit better, especially in term of my hill 'expertise'. But on the other hand I know I have done the hard work...and am as prepared for the race as I have ever been. I believe that my preparation has been a lot more intense and thorough compared to last year. The years preparation has included a lot more strength work (hills) and I mean a lot more.
• Last week the bike went in for a service. There were a number of issues which included the replacement of the bottom bracket and a new chain.
• The bike is performing nicely now that it has had the service.

Training - Run

• I have been really happy with the run, again it has been a little more intense in terms of strength work. Lots more hills than last year. Feel a lot stronger than last year.
• The legs of late, have been quite sore and I have had a lot of niggles. I am thinking that this week is important to 'get the legs right'. The massages and physio might need to be decreased a little as they appear to aggravate these niggle and 'at this stage' probably isn't going to give me any advantage.
• There are no issues with my shoes.
• Now using visors during the run.

Training - The Mental Game

• We have now had one week of taper. All the hill sessions both bike and run are completed, the longer swim session are no more. Its now about maintain the physical fitness until IM, 14 days away.
• Mentally this can be a rather tough time, mainly due to the fact that you are no longer going to gain too much benefit out of the session over the next 14 days, if fact in terms of your training you are ready to go. It is that issue, I struggle with, I am ready now! So lets race...lets get it over and done with. You get to a stage mentally that you feel it is time and in fact the time is NOW...not in 14 days. But in saying that, the next 14days are very important in revitalising the mind and body.
• For me (this time round) I think this time will be very important in revitalising both. The body as I mentioned earlier is struggling a little with a few (non race threatening) niggles, all in fact in the left leg...hmmmmm.
• It is the mind that I am needing a bit of maintenance on. These 14 days will involve a lot of motivational therapy, which will include watching some IM DVD's, listening to some motivational music and reflecting on my race from last year, which includes watching that DVD.
• The other mental prep is to begin visualising what I am going to do throughout the race. I believe that visual and conceptual preparation is soooo important. It may sound very 'out there' but in terms of efficiently and effectively carrying out the race strategy it is vital. Visualising what you are going to do when you get into T1 or conceptualising the strategy for the swim leg.

Preparation Progress:

• These 2 weeks are now all about finalising the race strategy and ensuring that as an athlete you have all the gear you need for the race.
• I have again developed my IM race checklist.

The following ideas are currently a definate for the race:

• Running with a visor
• Using Jaggad gear, with the removable chamois, no need for the 2nd pair of knicks.
• Timex HR monitor to be used throughout the race.
• The Garmin will only be used on the Run.
• Brook shoes
• Using Endura energy bars

Sunday - AM Session

This morning was a 4hr ride with a 20km TT thrown in about the 45-60min mark.

Now......what will I wear......

Over the past couple of weeks I have been evaluating what I wore last year and what I would wear this year. I initially thought I would go with the same gear as last year (BTS tri suit and a pair of Tri knicks over the top of them for the ride) however, I have changed my thinking a little, this has been based on a couple of things. Firstly, I want to improve my transitions in terms of time in T1 and T2 and the I therefore don't want to be worried about putting on and taking off knicks. Secondly, the BTS Tri suit has pockets but they are a little difficult to reach plus I was considering not using a fuel belt and therefore was after some gear that had plenty of pockets for gels.

I have decided to go with Jaggad gear. In doing a little research, it was between Jaggad and 2XU both of which come highly recommended. The Jaggad gear has also the removable chamois which would assist in the first scenario.

Saturday AM Session - Last Computrainer Session

Bribie Race 4 - Race Report

Today was the last 'little' hitout before Ironman 09.

The race was 750m (Swim), 20km (Cycle) and 5km (Run).

The day started off well with the normal routine for Bribie. (I know it wouldn't surprise people but I have a routine for regular race venues...like Bribie)

Arrived at the transition precinct nice and early, racked the bike and prepared myself for a 'frolic' around Bribie. There was a short walk down to the swim start (no oil on this side of Bribie). I was in Wave 9 so there was a bit of a wait, but it wasn't long before the hooter went off and we were off on the 750m swim in very flat, calm conditions. The attitude for the race was to go hard...or go home! My swim effort was at well above IM pace and I was pushing hard. At times maybe a little too hard as I went off course a couple of times...but nothing major, back on course and I exited the water with a swim time of approx. 12min.

T1 was short and sweet.....not bad really for someone who at times can have a 'moment' in transitions...again there were no gadgets...no HR...no Garmin!

Out on the bike and again I was going for broke!

20km....in approximately 32min (officially 34:03 which includes T2)

Good ride....push hard throughout, perfect conditions...no wind...just a little 'bike' traffic but it was an ideal morning for the bike. Bike chain ring, aero helmet, aero legs.....great time...really enjoyed the ride.

Into transitions, this was the quickest T2 I think I have ever done....even impressed myself.

One of the goals this season was to improve the time in T1 and T2 and I definitely think I have achieved this goal. The big 'move forward' with this goal was ditching the gadgets.....wow!!!!

Out on the run and again I was going for broke...5km....I was feeling unstoppable.....again worked to a perceived effort throughout the run and 'the voice' didn't get a say in anything at all!!!

Ran a consistent pace throughout...there were no surges or reduced efforts.....the consistency was spot ON!! Another focus point achieved....CONSISTENCY!!

Finished strong.....felt not bad at all.....(yesterday I had a 5hr ride and didn't feel any effects of this in the race this morning) Compared to this time last year I was struggling a little...I believe I have a good foundation (base) for this years IM.

Officially I was wrapped top 10 in my category.....1hr 7min about the same time as last year but in terms of effort...less effort was required to achieve the same and I would say better than last years result.

New campaign - New Shoes

For the 2009 IM Campaign I was again going to use 2 pair of runners. I have decide to go back to what I know works. That is to wear Brooks Glycerin (6) these were 2008 model but it doesn't matter what model they are they all work about the same. The Glycerin's got me through last campaign so again I was putting my faith in them.

The thought behind the 2 pairs of shoes is that one pair is used nearly exculively for training in and the other are my race shoes and they will be the ones I will be wearing on race day and on other occassions previous to the race to just wear them in a little.

I purchased the shoes online from the Running Warehouse (in the US). Basically got 1 pair for nothing. They took 3 days to get here from the US arriving on Monday Feb 23, 2009.

The Mountain Challenge

Tuesday - PM Session

This evening was firtsly a swim and then coaching the squad.


The session I was to complete is as follows:

300m w/u
300m pull build to last 50
24 x 50m pull/paddles. Every 3rd one is hard the others are easy to moderate
300m w/d


Unfortunately, due to work contraints I only got in the pool at 5.20pm with the squad starting at 6.00pm so I only had about 30min to do the session.


I was able to complete the following:
300m w/u
300m pull build to last 50
and only 18 x 50m pull/paddles


Again was pleased with the swimming efforts, even though it was a shorten session.

Tuesday - AM Session

This morning was a squad run session with a 3km TT.

Session Reflections:

• No gadgets...just a stop watch.
• Made a concious effort not to got out too hard on the first lap.
• Focussed on keeping the upper body relaxed.
• Positve talking and mind set, this actually started before I got to the venue. There was a lot of self motivation on the trip into Herston.

The outcome was a PB 11min15sec, this was a 17sec improvement.

Monday - PM Session

This evening was Core strength.

Session Reflections:

• Rather hot and humid this evening
• The session was focused a little more at stability this evening.
• Felt good, worked hard.
• Did feel a little fatigued from last night.
• The stretching that we did was soooooo good.

Monday - AM Session

This morning was a well earned rest morning....both mental and physical rest.

The mental battle was one that went on for almost 3 hrs and in the end good prevailed over evil.

All week the mental form has been so good, but then the voice saw an opening after the cycling issues of Sunday morning....then it was on!

Eventually it did happen.............

It was a epic battle but eventually it happened...the final session of this weeks program was completed. The voice (the arch enemy) put up a good battle until the ironman persistence shone through......even if it did take until 9.07pm to go out on my long run (to make up for this mornings cycling debacle)

There is always an alternative.....

If one doesn't ride in the morning the coach always has an alternative!

2hr run later this afternoon.

Sunday - AM Session (Morning of disappointment)

This morning was to be another of our long rides. I was all very keen and enthusiastic to get out on the bike this morning. This week had seen me complete all the session to date and I was really into the 'training groove'.

The bike had another plan this morning. It appears that between the Computrainer session yesterday and the ride this morning the drive mechanism in the rear wheel has decided to fail. Therefore it didn't matter what I did, what gear I was in, there was no drive between the cranks and the rear wheel.

It was particularly disappointing, I had trained well all week and this was going to be the icing on the cake.