QTS Race 3 - Raby Bay (Squad Championship decider!!)

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	QTS Race 3
Race: QTS Race 3 (Raby Bay)	Rest		16-12-07
			Raby Bay
		Days to Ironman:	107
Daily Observations
Weight:	84.0	Sleep:	7hrs
Mood:	Good (improved)	Heart Rate:	58bpm
Mileage
	Swim	Bike	Run
Daily:	0.75km	20km	5
Week to Date:	7.25km	148km	17km
Month to Date:	15.75km	190km	17km
Daily Nutrition
Breakfast	Banana and 1x 600ml Sports Drink (Race morning)
Morning Tea	N/a
Lunch	1 Chicken Roll
Afternoon Tea	N/a
Dinner
Hydration Notes	2x 600ml (Gatorade) 4x 600ml (Water)
Today's Journal

Preparation:

Last night packed bags and ensured I had all the gear I needed for today's race. Up at 4.20am and out of the house by 4.45am, arriving at the venue around 5.30am. On arrival registered, numbered and then into transition. Today our race start was at 7.55am which was a welcomed change from the 8.25am starts we have had of recent times.

After preparing the gear side of things it was about preparing mentally...it was the race to decide the Squad Championship..there was only 4 points in it leading up to this race and I was in second. Icould feel the tension the nerves were eating away at the stomach...I was focus to do the best I possibly could..thats all I can do!

The day was relatively humid (early anyway) it was bound to get worse as the morning progressed; therefore I ensure I was hydrated! Went for a couple of short run throughs and a series of stretches. The massage I had last night certainly was a positive thing in terms of my preparation for today.

Swim:

The water was ok. After a 9minute break between the last wave we were off. The focus was form, relax and draft. For todays race I situated myself at the front of the field as to miss all the argy bargy that goes on further back. This strategy worked very well! I got into a rythmn early and focussed on the goals I had set myself. Let me say I great when your coach leads the way. Well that is until he kicks you in the head.

Just an aside...I get home and I get asked what is that red graze/line down your face...initally it didn't register....but then it clicked...hmmm that would be the reminants left from a foot dragging across my face and imprinting the nose piece of my goggles into my nose....you have to laugh...all good...that's apart of the sport of triathlon....

Out of the water, just behind Mark...feeling great! The official time for the swim: 0:11:24

T1:

Argh!! What a disaster...where was my co-ordination! (let's not discuss this further) Time: 0:02:12..what's this ROT!

Bike:

Ok...now yesterday we did ride 100km and an average of 30km (about 3hrs). Now obviously this was not a concern I had...well not at least until the 3rd lap. This was a good ride for the 1st 2 laps however on the third I struggled up the 1st hill but used this to my advantage and used it to have a bit of recovery. Once I had reached the top it was back into the job at hand! However, coming down the last hill on the 3rd lap nearly met the bituem. Coming out of the last the corner at approx. 45km/hr I began to pedal coming out of the turn and the chain jumped causing me to get a bit of the wobbles...the guy behined me thought I'd hit the crank on the ground...anyway we continued on! The official time for the Bike: 0:32:03

T2:

A little better! Still struggle to get my feet in my running shoes! Time: 0:01:27

Run:

Out onto the run course...feeling positive...was quite humid. Great support...Thanks to the BTS Crew! The official time for the Run: 0:21:14

Total Time: 1:08:18

Final Reflections:

Hmmmm....felt I had a good race...did the best I could..thats all you can ask. Transitions need a little work...just fine tuning the little things. Would love to crack the 20min for the 5km! (off the bike)

It's Saturday....that means....RIDE Time

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	QTS Race 3
Ride: Squad Ride 3hr Spin (yea right!)	Rest		16-12-07
			Raby Bay
		Days to Ironman:	109
Daily Observations
Weight:	84.9	Sleep:	6hrs
Mood:	Good (improved)	Heart Rate:	60bpm
Mileage
	Swim	Bike	Run
Daily:	0	98km	0
Week to Date:	6.5km	128km	12km
Month to Date:	15km	170km	12km
Daily Nutrition
Breakfast	6 pancakes, Orange Juice & Banana
Morning Tea	N/a
Lunch
Afternoon Tea
Dinner
Hydration Notes	2x 600ml (Gatorade) 2x 600ml (Water)
Today's Journal

Squad ride this morning. We arrived at the AFL Club at 5.30am and we were off. There were 4 of us on the longer ride. Throughout the ride we were averaging approximately 30km/hr. The ride consisted of the airport loop then out through Nudgee/Sandgate.

I found the ride fairly comfortable. However, at times I did struggle and I believe this stemmed from not eating regularly enough. I need to remember to eat every 45min and drink every 15min even during training. The knee got a little irratating throughout the ride in particularly when I placed extra stresses on the leg...going up hills, getting out of the saddle etc. I find that just riding along the flat isn't that bad. By the end of the 3 hours I was really feeling hungry and the legs were relatively fatigued.

Rest of the day....involves very little...Massage tonight!

I can feel it getting a WHOLE lot better!!

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	QTS Race 3
Ride: Wind Training @ Ride Inside - Ride there & back	Run: 30min @under 145pbm & 15min stretch
		Days to Ironman:	110
Daily Observations
Weight:	82.6	Sleep:	6hrs
Mood:	Good (improved)	Heart Rate:	60bpm
Daily Nutrition
Breakfast	6 pancakes, Orange Juice & Banana
Morning Tea	N/a
Lunch	1 x Footlong Chicken Fillet Sub
Afternoon Tea	N/a
Dinner	Not a lot. Attended Christmas party for Karen's work. Had finger food.
Hydration Notes	2 x 600ml Water 2 x 600ml Sports Drink
Today's Journal

This morning was the second session at Ride Inside. This morning the atitude was a lot better than it was on Monday, Tuesday and Wednesday. I was up at 4.20am and out the door at 4.45am to meet Muffy to ride into West End. This was a good solid 30min spin. The river flowing down Contess Street was a little bit of a challenge to negotiate.

The session was focussing on cadence and was a good challenge with a lot of high cadence sets. Towrads the end of the session the cycst at the back of my right knee was becoming a little annoying but it was not enough pain to create an issues with the training. I have found the anti-inflamatories tablets and gel seem to be working fine.

Ok..so yesterday wasn't great....

Maybe today will be a little better!

For the last 6 weeks I have been struggling with a stiffness in the back of the knee. On Friday I went to have an Ultrsound and X-ray. It appears that this pain I have been getting is caused by a Baker Cyst.


What is a Baker cyst?
A Baker cyst, also called a popliteal cyst, is swelling caused by knee joint fluid protruding to the back of the knee (popliteal area of the knee). When an excess of knee joint fluid is compressed by the body weight between the bones of the knee joint, it can become trapped and separate from the joint to form a fluid-filled sac, referred to as a Baker cyst. The name of the cyst is in memory of the physician who originally described the condition, the British surgeon William Morrant Baker (1839-1896).


What causes a Baker cyst?
Baker cysts are not uncommon and can be caused by virtually any cause of joint swelling (arthritis). The most common form of arthritis associated with Baker cysts is osteoarthritis, also called degenerative arthritis. Baker cysts also can result from cartilage tears (such as a torn meniscus), rheumatoid arthritis, and other knee problems.


How is a Baker cyst treated?
Baker cysts often resolve with removal of excess knee fluid in conjunction with cortisone injection. Medications are sometimes given to relieve pain and inflammation.
When cartilage tears or other internal knee problems are associated, surgery can be the best treatment option. During a surgical operation the surgeon can remove the swollen tissue (synovium) that leads to the cyst formation.



After visiting the GP he referred me onto a Orthopedic Surgeon for a second opionion. However, this appointment isn't until January 9, 2008. Until then I am managing the soreness with anti inflammatory tablets and gel, along with icing after a session.



After this outcome it was onto Mark to finalise the path we are going to take in terms of my program for Ironman.



Today it was an easy 60-75min run keeping my Heart Rate under 150bpm and then of to the squad swimming session.



Stats for the run:

The swim session was a fraction better. It was still tough, particularly after the run. My overall attitude and committment needs to be taken out to the back paddock and given a stern talking to. Anyway got through the session...but only just!

The day after the night before.....

This morning at about 12.30am I rolled into bed from our BTS Christmas party. What a great event!! Starting with Lawn Bowls and ending up on the Dance floor.

A thought.....warming up is important, doesn't matter what sport it is......

After rising at approximately 12.00pm.....the day began....so did a new phase of training...the path to Ironman 2008...even it was a little 'under the weather'...no more excessive amounts of acholol for 16 weeks.

Thought I'd better start the lead up to Ironman with great enthusiasm and focus.....well maybe not a good idea, just today.........

Went to swim training....thats all I can say...no that wasn't me on the bottom of the pool...that was the black line...I was next to it.

2007 Road to Australia's Ironman Mecca...the fact finding mission!

Days to Australian Ironman 2008 - 152

Today's Journal

Port Macquarie Half Ironman Race Report

It has been 34 days since the Gold Coast Half Ironman and there has been a lot of 'water under the bridge' and the motivation just hasn't been there!! Only over the last couple of days have I began to feel eager and keen to get back into the training. I am now looking forward to the weekend. Mark and I had discussed that I should just take this as a training race...I'm not sure whether that will be possible...you know that 'good old' competitive spirit...and its a long way to go for a training race....I am keen to give it as much as I've got and see what happens. I also believe I need to set myself a goal...at this stage I am looking at a time of under 5:15. If I don't have a goal, I feel the 'arch enemy' will get the better of me and then switch off during the race. I kinda stuck on the principle I'm now in these races to race not just finish.....The mojo is back and its all about refocussing on the BOMOAG....Niggles etc. have improved (with some assistance from..physio, massage, and pain killers....)

We left Brisbane at 3.00am on Saturday morning arriving at around 11.00am local time (remebering that NSW has daylight savings now) When we arrived went down the the transition precinct for a bit of a look around and then decided to take the video around the cycle course. Once we had done this it was time to be able to check into our accomodation. Great accomodation right next the transition!

At about 2.00pm went back over to transition to register: picked up my race pack, wrist band was attached, timing chip was checked things were coming together. Then went back to the motel and organised the bike (bike number attached...455, bit of lub on the gears, check the tyres, tried to get my cadence working again but didn't seem to have much luck) over to transtion to have it checked in. Before I racked the bike I called in at the bicycle mechanics to see if they could help out with the cadence issue....well it was worth it they got it working...woooohoooo. Took the bike through the official check with TA and then put the bike on the rack, the rack placements were all indiviually numbered which was great. There was plenty of room. Placed a plastic bag over the seat and handle bars which was a good call as there were a number of thunderstorms which came through throughout the afternoon. You could feel that Ironman atmosphere...I was beginning to really look forward to compete tomorrow.

Went back to the motel for an afternoon kip, then headed to the Westport Bowling Club for a pasta dinner at about 4.15pm. I was experimenting a little with eating dinner fairly early on the Saturday evening as to give the pasta a little more time to digest. Appeared to work quite well.

Then headed back to transition at 5.00pm for the race briefing. The briefing was very comprehsive and covered all aspects of the race:

• Morning registering procedures


• Swim start and safety


• Medical issues


• Bike leg procedures, rules and safety


• Volunteer and Police support


• Transition procedures


• Run leg issues


• Finishing

After the briefing met up with a friend and went for a short run to loosen up the legs. Then back to the motel and prepared my gear for the race in the morning. For this HIM as apposed to the GCHIM I would do some things a little different. Particularly on the run where I did not use a fuel belt and utilised the aid stations a little more in providing hydration, I still carried my own Hammer Gel. The other thing that I learnt from the GCHIM was to eat something a little earlier before T2. At GCHIM I had a portion of a Powerbar a little too close to the run and suffered stomach cramps throughout the first part of the run.

It was race day and we were up and over to transition at about 5.15am local time. Spent time setting up transition and then it was off for a stretch and put on the wet suit before race start.

At around 6.15am I entered the water for a bit of a warm up. They had published that the water temperature was approx. 23degrees. It felt more like 13degrees...thank goodness for wetsuits! The start was a little different to the ones I have been use to. It was a mass start with athletes seeded according to the time they thought they would do for the swim. After the national anthem and getting everybody on the correct side of the bouys at 6.30am we were away.

Swim: Going into the swim, I had a number of goals in mind; to stay relaxed, focus on stroke technique and tuck in behind swimmers in front of me. Initially it was all a bit full on, very difficult to find some clear water but after a couple hundred meters I got into a rthymn and focused on the goals I had set myself. At the turn it again became a little hectict but again after the turn people found their own water and it was back into a rthymn. The confidence was building as I was regularly passing blue cap who were athletes in the faster zone in front of me. The swim exit was in site and I was still feeling strong. Standing up on the shore I looked at the official clock and it was just a tick of 28minutes. I was wrapped!! This gave me a real boost of confidence going into the ride leg of the race. The official time for the swim was 0:28:36.

Cycle: Onto the bike feeling confident. Well that was until I went to mount my bike and in doing so knocked on of the rear bottle off my bike. Thanks to the spectator yelling out I wouldn't of known this happened. After going back for the bottle I discovered that the whole weld had snapped off the cage and therefore I was unable to carry it, so it was left in the gutter. I wasn't that concerned as I still had 2 other bottles and the aerobottle. Once this little hurdle had been overcome it was on with the job ahead. Having driven the course the previous day I knew what I was in for so therefore work on a strategy to conteract the undulating hills throughout the bike course. At about the 20minute mark of the cycle I got caught in the big ring going up a hill and found that the chain was slipping and not changing back down into the small chain ring. I ended up getting off the bike to change the chain back down to the small chain ring. Through the hills and down onto the flats. Once onto the flat part of the course it was onto the bars and it was there I would stay for quite a considerable time. Competing the first lap it was back out again through the hills and onto the flats. It is when I got onto the flats that I began to struggle with a knee niggle I had been struggling with leading up to this race. At this point I turned back the intensity, giving myself some time to recover. The official time for the bike leg was 2:47:07

Run: Now out onto the run. Again I struggled with the first 5-6km just to get into the rythmn. In fact it wasn't until about the 12km mark that I began to feel comfortable...if that was possible. The knee issue was causing me a little grief, however, I continued on working through the pain. The legs just didn't seem to have the strength in them leading into the 2nd half of the run. The official time for the run leg was 2:05:26

Total Time- 5:21:10

Overall I was very happy with the time and found it a very worthwhile experience. A great learning experience for the challenge ahead.

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.