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Hoffy86 last won the day on November 27 2018

Hoffy86 had the most liked content!

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About Hoffy86

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  1. BB’s contributions following his opening post have in no way clarified for me whether this thread is a gee-up or not 🤔
  2. What was the purpose of the session? Was it just time in the saddle? Were there efforts? Specificity? If it was just about time in the saddle then wattage doesn’t mean too much, although I think you’re always better off doing your IM long rides either solo or with just one or two others so you’re always doing work. Are you including efforts in any of your long rides? I generally found that on my long rides with efforts I was typically riding either well above or well below race pace but my average wattage for the whole ride came out pretty close to race wattage. Unless it was just a ‘kms in the legs’ ride which were always typically 20-30 watts under race wattage.
  3. Settle down, I’m pretty sure he’s yet to break 3.30 for an IM marathon and it took him a roll-down to punch his ticket this time around 😝 Winning your AG over there is seriously a whole other level. I have no reason not to believe him - his report was otherwise very honest. Pretty reckless to race over-confident in your first time at Kona but it’s a lesson he’ll hopefully only learn once and he will probably get back there if that’s his goal, roll-down or otherwise 😉
  4. Yep. Although I’ve never owned one, I’ve always loved the UCI shiv. Macca’s 2010 Kona winning nose cone shiv was the fastest tri bike Specialized ever released. Occasionally they pop up on triathlon marketplace for crazy cheap. If I ever come out of retirement it will be on a budget and with the hope I can jag one of those.
  5. Geez Willie, sounds like you’ve come a long way since our ‘aerobic’ run around Narrabeen Lake where 4.45min/km pace had your heat rate at 185bpm 😂
  6. That course is seriously off its head. 5 times up Akuna Bay climb!?!? Fark, massive respect for all the finishers.
  7. I think volume is less important than the actual quality of the individual sessions and program as a whole. The sport is so uniquely personal in regards to what athletes can manage and what works best for the individual, but when I was self-coached my belief was that more hours would inevitably lead to me getting faster. It wasn’t until a got a coach that I realised how poorly I was training when I was writing my own programs. I was doing solid volume and going deep in a lot of my sessions, but it was all so unspecific and lacking in its overall strategic structure (there was none). My goal was always to KQ when I started this sport, and when I got a coach on board my volume dropped pretty significantly for my next IM build and I had a huge breakthrough race, and then in my next IM I KQ’d with a bit more volume than my first race with my coach. If you’re self-coached (which I assume you are) and looking to go faster (which I think is the reason for your original question), be wary of just thinking the answer lies in more volume. Quality of session and program will, in my mind, unlock far more of your athletic potential. My coach did a bit of a q & a with me after I KQ’d on the differences between being self-coached and coached and put it up on his website. I won’t just put the link here at the risk of seeming like I’m trying to drum up business for him, but PM me if you’re interested and I’ll flick you the link. There might be a few insights in there that help you on your way. Edit to add: Just went back over your OP and saw saw your original question. In my first race with my coach I averaged less than 14 hours per week and went 9.31 (and took RBRs scalp) in Port Mac IM, and then IM Cairns last year we pushed it up a bit and I averaged a bit over 16 hours per week and went 9.07. I’m not a consistent trainer at all outside of IM builds - in the 6 months before my 16 week Cairns build I only surfed to stay in shape and didn’t do any swim, bike or run. Your consistent, mostly year-round 16 hour weeks of training are very impressive in my mind.
  8. I thought your asterisk was to denote a roll-down slot 🤔
  9. Hoffy86

    Wurf watch

    I assume that was before you slowed to 5min/km mate?
  10. Hoffy86

    Cairns 2018

    After many months of procrastinating I finally got around to writing a race report for Ironman Cairns. It was my 6th IM and I finally KQ'd after slogging away for years, so there might be something in there someone finds interesting... Or maybe not I don't go into much detail about training and nutrition etc, so if there are any questions just ask away. I've taken a lot from this site in many different ways over the years, so this is my attempt at easing my guilt and 'giving back' 😏
  11. I remember reading a post a while back that made me reflect on how much I’ve taken from this site yet how little I’ve given. I tend to keep my thoughts and opinions largely to myself, but after reading about how much people seem to enjoy race reports, I figured this could be a way of contributing to the site in a very small way. I had what I would consider a fairly long journey to KQ, so perhaps there are some useful insights that might help others along the way. For those not interested in the story, here are the numbers from Ironman Cairns 2018 – Swim – 1:02:04 Ride – 04:49:14 Run – 03:10:56 Overall – 09:07:35 2nd in 30 – 34 age group, 6th overall age-grouper, 23rd Overall and Kona Qualification Background My first Ironman was Busselton in 2012, where I learned a very hard but important lesson about over-biking. I walked my way to a 4h30min marathon and an overall time of 10h49min. Then Ironman* Melbourne 2013 with a significantly shortened swim in 9:33 (*probably add somewhere around 30mins to account for missing swim distance) Ironman Australia 2014 in 9.58 Ironman South Africa in 2016 with a marathon meltdown for 9.51 Ironman Australia in 2017 (first time being coached) 9.31 Ironman Cairns in 2018 for 9.07, 2nd in 30 – 34 age group and Kona Qualification. The Build After Port Mac in 2017 I did zero swimming, riding or running for around 6 months. Simply didn’t feel like it, so I just surfed heaps to stay active. I’ve never been a year-round triathlete. About 20 weeks out from Cairns I got moving again and just knocked out some very unstructured swim bike and run training, then once it hit the 16 week mark I got to work. I had a great run of health which meant I was able to be really consistent and get the sessions done. I think I ended up averaging somewhere around 16 – 17 hours per week, with no week being over 20 hours. Race Week My mate, who was also racing, and I arrived in Cairns a few days before the race to kick our feet up and add the finishing touches. I knew I was in good shape so I was very relaxed leading into race day. We were enjoying a few beers every night at dinner, and I always have a beer at dinner the night before the race to remind myself that, at the end of the day, I do this for fun so don’t take myself too seriously. Race Morning After a quick visit to my bike to put on my hydration and pump up my tyres, we just hung out with my support crew. I had my fiancé, dad, brother and his fiancé there which was awesome. I’m always so humbled by people who want to support me in what is a very selfish sport. I was in a great headspace race morning and was smiling all the way from when I farewelled my crew to the water when I made my first stroke of the swim leg. Swim - 1:02:04 I had an ordinary swim. I struggled to get into a rhythm, and instead of concentrating on finding my stroke I sort of just thrashed away. I made a pretty stupid mistake by doing a u-turn at the far buoy and swam in the wrong direction for around 10 metres before nearly having a head-on collision. My fault for not checking the swim course map. My shoulders started feeling tired at around 3km which has never happened before either, but I wasn’t too worried. It’s a long day ahead. Ride - 04:49:14 In Port Mac a year earlier, I’d let the race get away from me on the bike. I ran the fastest marathon of my AG that day which included a 3 minute negative split, but I simply ran out of real estate. This time around my coach (Chris Hanrahan of PB3 tri) came up with a plan to get to the front of the AG race and duke it out with the big boys. We decided that I would ride aggressively with the tail wind up to Port Douglas to maximise its advantage, and then ‘solidly but smartly’ back into the head wind. By around the 120km mark and heading back towards Cairns after hitting Port Douglas for the second time, I found myself completely on my own for around 20km. It was at this stage I realised that I was probably right up the pointy end. At around 145km a bloke from my AG joined me, and we created a two man pace line and rode into town together. I remember noticing he had a Kona drink bottle, so I knew I was in good company. We started riding through (and occasionally picking up) quite a few female pros on the way into town, including one who ended up podiuming. I’ll always remember a great quote from Sebbie Kienle when he was asked what it’s like coming in to T2 with a lead over the other athletes. He simply stated “Well, there are other advantages to being out front – like being a legend”. At around 175km I decided that I wanted to be a legend and come into T2 solo, so I moved to the front of our group of three (now including the podiuming female pro), dropped the hammer and blew them out the back so I could have the glory. It was totally worth it – I felt like such a stud coming in to T2. I was in the change tent completely on my own which was a very weird feeling. Run - 03:10:56 Ran out of T2 feeling like a legend, gave my support crew hi fives, and settled into 4.25min/km run pace. To be honest I didn’t really feel all that good, but I just backed my fitness and followed my plan. I wasn’t sure exactly where I was in my AG (turns out I was second off the bike), but the athlete whom I’d rode with for most of the final 35 kms of the bike leg ran through me after a couple of kilometres. I wasn’t concerned – I had a lot of confidence in the back-end of my marathon and I only ever worry about myself in these races. That’s all I can control. Throughout the marathon I just tried to stay relaxed and follow my hydration and nutrition plan. At around the 21km mark I switched to just coke and water as the gels started to feel a bit gluggy in my guts. At around 32km I was told that I was 3rd in my AG and second was just up the road. I’d seen at the previous turnaround that I’d closed the gap right up with the bloke who ran through me early, and it was pretty clear he was starting to struggle and I was quickly eating away at the time gap. At around the 38km mark I pulled up behind him, sat on him for 10 – 15 seconds, took a moment to gather myself, and then dropped the hammer to blow right past him. I wanted to make sure he wouldn’t come with me – I really wasn’t in the mood for a run battle to the finish by that stage. As I passed he gave me some words of encouragement and that was it. He had nothing left. The final few km were pretty typical of any Ironman – gritting my teeth and questioning if the signage was wrong and the last 2km were, in fact, 10km. Running down the finishing chute with a big smile, I gave my team high-fives and fiancé a kiss. As I crossed the line and looked up and saw my time I was in a bit of shock. I don’t time my swim and I never really do the numbers to work out where I’m at with overall time. This ensures I stay in the moment and don’t get caught up in chasing an overall time. It was at that stage I knew I’d executed a race well beyond what I thought was within my capabilities. Overall Time - 09:07:35 Finally, after 6 Ironmans, I was off to Hawaii. Kona race report to come…
  12. Hoffy86

    Busso 2018

    This is spot on. Checking weather forecasts any longer than 2 - 3 days out is a waste of time and emotional energy.
  13. Hoffy86

    Busso 2018

    Haha I remember heading out to settlement point and seeing you walking back towards town like you’d just seen a ghost. When I eventually passed you we were near the Maccas and your partner was absolutely giving it to you, pointing towards the start of the fourth lap and telling you to get the fark moving 😂😂😂
  14. Yeah I’ve been thinking a lot about how much this site has given me and how little I’ve given back. I raced IM Cairns earlier this year and finally KQ’d (it took me six IMs to finally punch my ticket). I hadn’t planned on writing a race report, but it might be a good read particularly for someone who dreams of KQ and has the commitment but is still on the journey. Or anyone else who just loves a race report.
  15. Great choice mate. Athletically, Chris has taken me to places that just 2 years ago I thought were so far beyond my potential. We started the same way you two are - we set a goal, I committed to his program 100%, had complete trust in his guidance, and in less than 2 years working together this produced a result two weeks ago at IM Cairns that I had only ever dreamed about. It takes courage to put yourself out there and let a public forum know your goal, and I’m sure you expected to have your doubters. I can promise you that you’re capable of a lot more than what you, or anyone else, thinks you are. You’re in great hands with Chris. Trust the program, truly commit to it, stay the course and the rewards will come. Looking forward to following your progress mate.
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