Urban Triathlon

Wednesday, December 5, 2012

Travel Day : Off to Western Australia

The sub 10 campaign - time to get on a jet plane

No comments: Posted by TimO at 6:11 AM
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Tuesday, December 4, 2012

Busselton Forecast - 5 days out


No comments: Posted by TimO at 7:59 AM
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Monday, December 3, 2012

Race Week (Monday) - The Preparation @ Home

The 6 P's
Precise Planning and Preparation Provides Powerful Performances



No comments: Posted by TimO at 9:46 PM
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Motivational Moment

2012 Ironman World Championship


No comments: Posted by TimO at 8:37 PM
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About Me

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TimO
Achieving the next Challenge, It's ALL about working toward succeeding in a personal challenge....
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Personal Training and Race Philosophy

  • I'm in the sport to have fun...remember that when things get frustrating....fun = improved attitude and performance
  • Races are meant to be finished
  • Train to ones potential in time
  • Have a positive outlook and attitude at all sessions and races
  • Focus on what is REALLY important.
  • Remove the distractions.

Key Performance Indicators for 2012

  • 10km Run TT (Race) under 40min
  • 3km Run TT under 10min45sec
  • 30 x 100 leaving on 1.40 with pull
  • 20km Bike TT under 30min
  • 800m Swim TT under 12min 45sec
  • Maintain the weight around the 80kg
  • 2 x 15min stretching session per week
  • 2 x 30-45min core sessions a week
  • Session per week - focussed training: 97-99% of programmed session per week
  • Session per week - out of focussed training: 5 session per week

TimO's 2012 5 Commandments

  • Thou shall put a great importance on completing 2 core sessions a week
  • Thou shall not give excuses (work, diet etc.)
  • Thou shall not procrastinate
  • Thou shall be a leader in training
  • Thou shall be accountable to my peers

Long Term Goals

  • Complete IM Melbourne & IM Western Australia in 2012
  • Go under 4h30m for 70.3
  • Complete 5 Australian Ironman
  • Qualify for Hawaii Ironman
  • Qualify for the Australian Team for the World 70.3 Championship or LC Championships

Short/Mid Term Goals

  • Refine my recovery.
  • Get diet and weight to a point where it enhances my performance.
  • Improve running off the bike.
  • Improve strength/power on bike. (Hills)
  • Focus on improving core strength and flexibility.
  • Improve running performance/strength endurance

IM Melbourne Timings (2012)

Total Time- 10:43:14 (Pb)
Swim- 1:04:15
T1- 6:28
Bike- 5:15:05
T2- 4:59
Run- 4:12:22

IM Australia Timings (2011)

Total Time- 10:58:57
Swim- 0:59:54
T1- 3:19
Bike- 5:44:54
T2- 2:50
Run- 4:08:13

IM New Zealand Timings (2010)

Total Time- 11:23:17
Swim- 1:01:16
T1- 7:34
Bike- 5:55:11
T2- 4:59
Run- 4:25:17

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My Blog List

  • Joe Friel
    Riding Indoors and Pedaling Skills, Part 2 - In Part 1 I explained why your power output is likely to be lower when riding an indoor trainer as compared with riding on the road. And I also touched o...
    5 years ago
  • The quest for the perfect race
    Reviewing the formula Version 4.0 - It's really interesting how you look at training for an Ironman. You would think the 20 weeks would be the same... True, but it's so very different when y...
    11 years ago
  • runworldradio
    RWR-005-Fail - *Ohh ..that looks painful!* Its always said that *if you dont fail you dont learn.*. but whats better than learning from your mistakes?...learning from *o...
    12 years ago
  • Belinda's Road to Ironman
    Race day report-Sorry very long - Challenge Cairns Race Report- 5th June 2011. (Apologies in advance very very long!!! More of a short story really than a race report) You might need a b...
    13 years ago
  • Ironman or Bust
    Life as a Needle Sticker - I think my body is rebelling against having a needle stuck into it every day. My belly seems to have started developing this little roll of self protecti...
    13 years ago
  • Emma's Triathlon Training Blog
    12 weeks in - The highs and lows of Ironman training... Whilst riding along on my long ride on Sunday I was going to quit. Not quit my long ride - quit Ironman and I was...
    13 years ago
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      • Travel Day : Off to Western Australia
      • Busselton Forecast - 5 days out
      • Race Week (Monday) - The Preparation @ Home
      • Motivational Moment
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