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Everything posted by Blobby

  1. From a slightly different perspective, get someone to film you at least from above and side on so you can get a visual cue of how you swim. have a look at some online videos (there is a world of them on youtube and I have pasted a couple of them for you) Try them out without any thought on the pace you are swimming and this has to be done over some time so that the skill becomes ingrained and then you can increase the effort / pace. Sample videos to consider https://www.youtube.com/watch?v=5HLW2AI1Ink https://www.youtube.com/watch?v=5BJCxP6RcjE On top of that what distance events are you targeting and what you want to get out of the racing as this may influence the outcome. eg: If your holding 1:45s and focused on IM perhaps there is not a much value in spending time to reduce your swim time. If your focus is on sprint / Olympic and want to be a the front of the pack then you will need to be faster. I have always been at the pointy end of the swim and used to spend 3-4 sessions in the pool. Over the last 2 years I have reduced this to 2 sessions per week and investing the additional time into recovery and riding/running and just ensuring my swim is smooth and as effortless as possible. My pool training times have gone from 1:30-1:35 mark to 1:45-1:50 mark yet when it comes to race time still knocking out a 0:55 IM Port Mac or 1:05 Kona swim (the latter was ridiculously cruisey).
  2. Blobby

    New 70.3 in Oceania

    I disagree, I'd choose Melbourne for a PB over Shep.. only my opinion ;-). Beach road is a much faster ride, the surface super smooth, Shep is rough road and fully exposed to the winds. The swim course is not as fast as the course is not wide enough and you have people on top of each other, that slows you down. I've even had someone so off course on the Shep M shape that the swum into me head on (nasty little blood nose for the remainder of the race). Stephen
  3. Blobby

    Giro Della Donna 2019

    im heading up there for a spin thru the hills. hopefully i can have a dry ride, yet to experience that as yet.
  4. Being tossing this up for a few weeks and finally made a decision to give it a go. I've just entered and wondering if anyone is heading up from Melbourne or if anyone has a spare bunk before I go and book some accommodation. Stephen
  5. Quick report. 1st Kona, via the legacy program. I would love to think I can qualify via the normal process, however nutritional problems plague the back end of any endurance event - ending in vomiting whether it be IM or long rides. I spent a number of sessions with Monash Uni having gut tests and sweat tests and we set about a program to resolve the problem over the 6 months leading into Kona. Signed up with TriTravel to do the conditioning tour and had an absolute blast and the whole experience lived up to all the expectations. Had some long sessions on the bike riding up Hawi and back to town and got to experience the brutality of the winds and associated heat challenges. On this pre-race day ride the wind was ferocious but doable and according to the pro's on Strava indicated that it was a really bad day. Also did a long run from the run turn around in town all the way out the energy lab, so got to see the entire length of the course which ended up proving to be really valuable come race day. The race week lead in was awesome, getting to meet so many greats of the sport (Dave, Marc, Paula, Michellie, Cam Wurf etc....) and the functions for the Aussie/NZ team as well as a special nibbles and drink for the Legacy athletes. Spent a night doing the Manta ray dive and a day driving the island, eating portugese donuts, visit to the volcano, which was a nice break from all the race prep. Race day Being the 1st year of the swim waves, meant a very low stress, post check in, got to spend time back in our hotel (Kona Seaside) and watch the earlier wave starts (my start was the last and was 1:05 after the male pro's headed out. Got to watch the male pro's exit the water before being bundled down the steps into the water to begin the short swim out to the start line. Whilst I thought there was only going to be 100 legacy athletes in the wave it was much larger and looks like we had just short of 300 athletes starting in this wave. I started on the right hand side and was quite stunned to see people take off at break neck speed. Swim is my best leg and had decided to find some feet and just sit in and enjoy the drag. It was quite a slow pace and tried a few times to go past the feet I was on, only to find that the 2 sets of feet I was following didn't want me to go, so I just dropped back in behind them. Wasn't long before we were passing the back end of the last of the ladies and the fun of trying to find a good line through the swarm of people. Got a kick from a female that set my watch to transition mode, so from that point on had no idea of the pace. Arrived back on shore in 1:05:30 which was the end of the range that I expected. I normally swim around the 55-58 mins and this had been cruisey. On to the bike and its taken me a few years to learn to ride at a consistent pace and avoid surging and not being able to bring the back end of the ride home. Just prior to heading over to Kona my PM died and I had to switch to one off the roadie and knowing they are not the same numbers, we decided on a range (20min FTP test in the week before going over and an hour FTP test on the Queen K 1 week pre-race), so we had a new number to work with and a range. Dave Scott had mentioned a few times that the race doesn't start until the 160km mark of the bike and the 30km mark of the run, so I just settled into a nice comfortable power and focussed on nutrition and ensuring I managed the heat. The ride out of Kona is slightly uphill before you drop down into Kawaihei, and start the climb to Hawi. Thoroughly enjoyed this section and got to see my wife and daughter at around the 45km mark (TriTravel take them on a bus out to see us), and was amazed at how much effort people were putting into the ride. Before turning the corner we got to see the male pro's returning and it was clear that they were flying, but the back few bikes in the lead pack were definitely pushing the draft zone. The crosswinds across to the base of the climb were strong and then the head wind up the climb. got to the turnaround, picked up the special needs drink nutrition and started the decent. The winds were certainly up, but not quite as bad as our training ride, but still there were a few people that had come off. Took the right hand turn back onto the Queen K and decided it was time to start picking up the pace, and really enjoyed the trip back into town, passing so many people that had pushed to hard earlier. Managed to put away 8 bottles of fluid plus my 4 bidons, (1.6l litres per hour) so I was confident that my nutrition was on track according to my tests and trials. Ride time was a very comfortable 5:21:34 and keeping a 13watt differential between AVG pwr and NP (I was planning on this only being around 5, but there was a number of surges down during the day to keep out of draft zones.) Onto the run and prove the litmus test for the nutrition and up Palani on to Kukini waving to the family before settling into my race rhythm. Had the pleasure of being passed by Jan as he turned the corner (he at km 41 me at km 1), I gave him a pat on the back and he was gone. Checking my race pace it was still a little quick (my aim was for around the 6min km) so I started to ease back and then got to see iFoz cheering everyone on outside the Royal Kona. At the far turnaround I was passed by John Hill and watched him run off, as I continued to find my speed and get used to the heat. Ran back past iFoz, then my family and walked up Palani to the Queen Q and started the section out to the energy lab. Around km 15 I could feel my gut starting to misbehave, and had to slow up and ease some burps out, and realised over the next few km, that some walking was going to be required. Not long after this caught up to Ken Glah who was competing in his 36 Kona, and after a short chat I ran off feeling a little more upbeat. Not to much further on I ran past John again, his day was done and would be walking it home. Down into the energy lab, by this stage the sun had gone behind the clouds and the sting of the heat had disappeared, walked a portion of the flat section and the uphill out of the energy lab, Saw a few friends on the return out and wondered how long it would be before the ran past me, but somehow I managed to find some more walk / run on the way back into town and they didn't catch me. Walked the final hill up to Palani thinking about the iron war on this very section, and then ran down the hill, into town and across the finish line. Somehow managed to keep from throwing up but went straight into medical tent and received 2 drips (I had lost 4.5kg). This was the 1st race that I had manged to keep from throwing up in and keep taking on fluid throughout the run. Albeit I only managed to ingest 1 cliff chew bar, 2 cups of gatorade, the rest was just water for the entire run leg. This was not what my nutrition plan was, but it was ll I could do on the day. Run time was 4:50 which was a little off target but the best I could do on the day. (Dream was 3:50, with 4:15 being more realistic). Absolutely loved the whole experience and would love to do this again one day with a bunch of mates once they get there. Closed out the day with 11:28 and overall place of 1387, not bad for someone who can't qualify. Then got a surprise when a friend mentioned I had won my age group, which was a great laugh. On the IM tracker the category I started in (last wave is known as the Kukui), and they have age groups for them. I had won the 50-54 age group.
  6. Just came across a new line of clothing.
  7. Headed down to Lorne on the weekend for the annual Amy Gillet Foundation ride with a bunch of mates. Another great event was put on by the organisers unfortunately spoiled a little bit by the wet conditions. For me it was a great distraction from Kona training and an opportunity to jump on the road bike and just do something different. Having not ridden any real hills with intensity, and having a cold, I wasn't sure how it would all pan out, but ended up with many strava PB's and then took great care on the final descent in the rain, wanting to make sure that I stayed upright and in good shape for Kona. Was passed by a bunch of around 30 on the descent and had to ride solo for around 25km of the 40km flat section to the finish. The quality of the field down there is top class so well done to all those that raced. Anybody else head down?
  8. Certainly tired enough, the Melbourne winter is certainly not the best place for it, but on the whole its coming along well. Had to move to split runs for the long run to keep an angry knee happy, but the most important part is the nutrition side of things. I have a final test this coming weekend but seems like the body is handling it better than previously. Now to just add heat. It sounds a bit like baking a cake, get all the ingredients sorted and then put in the oven to bake. Certainly excited and great to see light at the end of the tunnel, four more weeks before heading over there.
  9. so its you that I seem to crash into in open water swims. I just thought you didn't swim straight, now I know the real motive behind it. 😉 I swim just to one side, have since forever and only a couple of coaches tried to get me to change, but plenty of others said it makes no difference, breathe when you need to. So every 2nd stroke for me. I can do both sides, but it takes to much effort.
  10. Definitely worth having a look and if you do some clever planning, can actually see quite a bit. But they do fly past and its all over. Did a tour with Phil Anderson in 2013 seeing many stages, starts, finishes, mid race. The highlight of that trip was riding Alpe d'Huez the day the pro's rode it twice, crazy times on the mountain. In 2017 did a trip with some mates and again saw quite abit, the TT is a fantastic opportunity to watch them warm up, cool down, have a chat to the riders. Saw them start a days ride, then went a different route to watch them descend the Galibier, so its very possible. You need to be flexible in movement, and you can ride before the start or even after the start depending on what you want to see. Another trip we did the Vuelta (2018) and had the best access , whilst still lots of fans, in some stages we were riding up and down the start line up to 30 mins before the start. we were there for a week on the north coast, say them each day (bar 1), then drove to the Pyranees and rode the Tourmalet both sides, Pyerosourde and then drove to Andorra and watched the final mountain stage only missing a flat day.
  11. Blobby

    Challenge Roth 2020

    You will absolutely love the race, the atmosphere and the hills are not as bad as people make out, just pace accordingly. There are alot of people on the course and quite a bit of drafting. the year I did it, I hadn't run for 2 months, not ridden a bike for about a month (had an ITB release done 5 weeks before the race. Leading into the race I spent 4 days riding in the Pyranees, followed by 3 days just resting and playing tourist. I even did the race on my TCR, roadie, threw on some clip ons, and cannot believe the volume of people I passed. No hiding on the run as there were crowds across the entire course with the exception of about 1.5km. Enjoy, I can't rate it high enough. Stephen
  12. Blobby

    Ironman Frankfurt

    I don't think any course should be changed, the event should be run as planned (hurricane's aside). Individuals need to make the decision that is appropriate for them. I hate how a swim can be altered depending on the , every athlete needs to make their own decision. I'm happy for the swim to proceed and for those that want to just do the ride / run, they can join the race at any point and their swim time is just set at the "cut off time". Having sailed in Sydney to Hobart yacht races, its up to the skipper / crew to determine whether they pull out, the race goes on. my 2 cents worth. Stephen
  13. So the next announcement will be Ironman 16 (sprint - covering either 500m or 750m swim), Ironman 32 (Olympic)
  14. Isn't the Melbourne tri series by SME360 also aligned to Fairfax or was that challenge Melb?
  15. I would agree and add to that people that have grown up in sailing dinghies that this also helps immensely. The ability to judge speed, distance, angles in constantly changing conditions, means you never trust anyone and constantly have eyes darting all over the place.
  16. Race report – Port Mac 2019 The objective of this race was to enjoy the experience with a bunch of mates from the Melbourne Peninsula and as a validation of what was meant to be a Kona 2020 (legacy program) race. Having only started swimming and running at xmas due to other riding related racing I always knew I would be a little under done. The years plan was to start the build up slowly and then from June 2019 switch to a full triathlon program ready for Kona 2020. In early March I received an email from the legacy team that had bumped up the Kona plans to 2019. That changed a few things……. I have always struggled with IM with regards to having to walk large chunks of the run leg as my stomach just seems to shut down even to the point that I can’t get fluids in. Having tried every variation of nutritional foods, volumes I quickly realised that with Kona coming, there is no way I can go into a hot race with the likelihood of throwing up and not being able to get around the course. Post race it can take me up to 8 hours before I can drink or eat again (IV works fine though 😉 So I decided to get a sweat and gut test performed and Monash University had the facilities. The test fundamentally required running at intervals in a tent that was heated into the mid 30s for 2 hours. Along the way the feed me specific carbs, fluids, blood tests, breath tests, thermal readings (everything you could imagine). Long and the short of it was my gut simply shuts down, the nutrition goes in but is not removed from the stomach and obviously gets to the point where the only way is up and out. So I now have a diagnosis of the problem and they set about providing a plan to resolve this (note to the reader: this test and subsequent plan was only completed 1 week prior to the Port mac, so the expectations on it working straight off the bat were low, as there are a few things that they want me to do that will take some time to resolve. Pre race Arrived in Port Mac on the Thursday and having been here many times, just settled into relaxing and preparing for the race both nutritionally and physically. The nutrition was quite different to what I would normally do but was basically good healthy foods low in fibre. Got in the usual ride / run and swims (missed the trannie one as we were a little late getting up). I was staying with a 2 friends and one was a first timer and it was a pleasure to be sharing the knowledge and experience with them and joke about all the things that can and do go wrong. My other group of friends were also a little spread out around Port but we managed a few lunches, dinners together and general banter on messenger. Race day Swim – Started at the front of the pack and quickly settled into a rhythm finding feet as the faster ones went by. Still amazes me the amount of people that try and swim over the top of you as you turn the buoys even when you yourself have nowhere to go. Nothing like the gently kicking of the feet to get the message through, but just wish people had some common sense, swim slower, swim wider. Anyway exited the water in 55 and change and off to the bike happy to have swum faster than my training has allowed (I usually go between 55-58) so not a bad day’s effort. Ride – Having done this course many times, i remember my first 3 times where I absolutely hated the ride, due to the rough course. In the last few iterations I have loved the ride, the fact that the hills make it tougher, and knowing how to ride the various sections, makes this a favourite and with a different attitude makes it easier. My focus of the ride was to get my full nutrition in and drink additional fluid (my sweet test basically shows I lose 2l per hour in hot conditions, so my aim was to consume around 8bottles – 6 litres). Quickly settled in to cruising up the hills and once on the flat past the golf course, settle into my power. For some reason I got in my head that the power calibration was off and that I had to ride slightly higher and proceeded to do so. Nutrition was going in well, but confusion with the water as the bottles were only partially filled and I couldn’t empty them into my water container quickly enough. Switched to just filling what I could, drinking and then dumping the bottles. The return leg was fast, and I turned in town around 5 mins ahead of schedule and decided I would need to backoff a little on the return lap. The only annoying part of the ride was the garmin Fenix again froze on me at the 1:41 mark (the screen just freezes, the alerts all still happen, but I cannot change the screen. This worked ok in Geelong 70.3, froze at Challenge Melb, so I was not happy. Somehow managed to reboot it on the 2nd lap and was operational for the run, but had missed a chunk of distance on the ride. I do spend quite a bit of time looking out for all the people I know and giving them a cheer, there was also a few extras for people I didn’t know where I mistook them for someone else. Picked up fresh carb drinks at special needs and repeated the process. Basically spent the entire time solo, caught a group of 3 at the far end of the second lap that were basically rotating, but the legal side of it was questionable. Got all the nutrition in, and then readied the legs for the run. Came in to transition on 5:04 at the top of my age group. I know my run is not fast enough to hold that but top 5 was likely and likely to go sub 10 (pb is 10:28.) Run – Just eased my way into the run and the plan was to have a cliff chew every 10 mins and alternate between water / sports at each aid station. Shortly into the run around the 4km mark I had a pain in my lower left side of the stomach exactly like my sweat test, knowing I can’t do much about it, I just plugged away and around the 10km mark it moved from there to just under my rib cage. At this stage, the nutrition was still going in and I managed to control the bloating with burping, but by the 14km mark I was struggling to deal with it. Pulled over just before Waters Edge hotel and tried a control burp that ending in me throwing up 5 times. (well that felt better). Proceeded to run the next couple of km, but was unable to then take in any water, and again had to walk my way home. The further I went the less fluid I could take on board and ended up missing the last two aid stations, and walked my way home. Every other race I have run down the finish chute and decided given I had been walking for over 3 hours I would walk the finish chute and just enjoy the atmosphere and have a chat with Pete M on the finish line. Crossed the line in 11:28, unfortunately not the top 5 placing I was seeking, but like everything this just makes the next race even more rewarding. Post race recovery, spent some time chatting in the recovery tent with friends and for the 1st time was able to slowly get food in (not much in the 1st 30 mins, but able to sip and eat, then around 2 hours later felt ok enough to get in 3 kebabs, this is amazing compared to 8hours that it normally takes. That ends IM Aus #9. Lots of learnings from the day and have provided this information back to the nutritionalist so that we can take the next steps in resolving the problem pre Kona. Next race - Kona Joining iFoz, Ironnerd, Nuked, Clintred, AP and any others I don't know about. Whilst others will be racing Kona, mine will be just to enjoy the opportunity and experience what the day brings. Now to keep working on the nutrition side of the event in order to make the day so much more enjoyable. Stephen
  17. Blobby

    Port Race Numbers

    70.3 3199 - Flanman 2840 - MissJess 2943 - IronJimbo 70.3 2077 - wombattri (Andrew Ritter) 2599 - Limited  140.6 593 - The New Guy 752 - Trickle 497 - Monkie 31-009 - Paul Every 20-106 - IronmanFoz (Andrew Foster) 15 - 266 - Dave T 1169 - scubasteve  1011 - Tall Paul 337 - iFoz (In Cycos club kit, not dress up this year ) 1227 Blobby
  18. So true, its very disappointing that people need to think in terms of who am I suing. As adults we should have sufficient intellect to determine where to draw the line. The whole purpose of a coach is to understand your goals as an athlete, get to understand your capabilities, then devise an appropriate plan to improve you. By its mere purpose a coach needs to push you harder than you have been but in a controlled manner, but he can't stop you from being an idiot (riding down a hill faster than your skill set allows, cornering on a crit circuit etc....). In the scouting movement they were seeking suitable people to assist in water based activities (sailing etc...). I volunteered then they needed me to go through 4 full weekends of specific training (now I have sailed a variety of yachts for 30+ years, won numerous yachting regattas, held an yachting Australia coaches certification (for around 10 years when I was 16, so it had lapsed). In the end I decided not to as I didn't have the time , so the losers out of this are the kids. I get we need to have appropriately skilled people especially around youth, but why not apply some practicalities, sit a test over a few hours and that dictates if there is any gaps in your training. Stephen
  19. Blobby

    Port 2019

    Call out for any Sydney siders that are heading up to Port Mac. I'm looking at some wheels and they guy lives in the bondi area or works in Surrey Hills. Just wondering if there is someone who could collect them and bring them up, as to post them to Melb by Tues may not happen. Just asking in case I proceed over the weekend. Thanks Stephen
  20. Great day weatherwise and everyone seemed in good spirits. The day was about consistent pacing through the bike and the run, and happy with the outcome. Swim - Starting in the 2nd last wave, is always a challenge having to navigate around the slower portions of previous age groups and it ceases to amaze me that people can zig zag the amount they do. Ended with a swim time of 31:53 when it would normally be 29-29 so I think the course was a little long. Bike - I recently have worn my roadie shoes on the ride due to the comfort factor, however the wire tightener came off its guide and I couldn't tighten the shoe. After a couple of mins trying I gave up and rode with a loose shoe. Settling into a rhythm was fairly easy albeit not quite sure what power to ride at. In the last 3 weeks the PM (stages) has calibrated differently to what it has for the last 12 months (normally 851, the closest I could get was 843) this meant the power number was displaying higher than expected. I know last year I rode just shy of 38kmh and this year was the same target, so just used a combination of speed and hr to settle on a wattage. Lap 1 was pretty uneventful, lap 2 was mentally a little tougher with a few extra riders in the sprint causing a some challenges in that they would ride hard, pass then sit up, and I'd have to go back around. Lap 3 fairly boring, with very few riders let in sight (top riders in the earlier age groups were well up the road and I had passed the back markers. My Garmin watch also froze on me from a display perspective, it was beeping away on the bike, however the display wasn't showing any splits, hr, power etc...... Having tried a few times to reset it, I couldn't even power it down. This was going to make the run interesting without any splits or pacing to look at. 2:19:43 - My first sub 2:20 with last year at 2:22. Run Eased out of transition and just worked on finding a nice cadence. The run for me is always me weakest leg, and today I had set my mind at trying to go 1:40 and not stop along the way (aid stations / toilets). Today without the benefit of the pace, as people started to pass me I would ask them what pace they were running and try and correlate that to what I was doing. At the end of the 1st lap I asked someone the time of the day, so I could work out how long I had to make it home on my target. Quick calculation saw that I was pretty much on track. Focused on keeping a good cadence and body position, and then at the far turnaround tried to pick up the pace a little. Finished well, happy with my efforts and crossed the line with a time of 4:37:07 a couple of minutes under my pb (4:40). Unfortunately I had a guy pass me at St Kilda baths who must have been in my age group (his race number was not in the same range) and he took the final podium position from me by 20sec, disappointing but realistically I probably couldn't have gone with him anyway. Great day out in the sunshine and some good racing all round. Now to recover and get ready for Port Mac. Stephen
  21. I'm in, should be fun day out. Stephen
  22. I don't get this unless you don't like the shape, color or fit. Simple put its sits on your head and gets some rain or a bit of sun on it. As we are being made painfully aware that plastic doesn't break down, why do you think the helmet is at risk? I get if you throw it around the back of the car or drop it on the floor of the garage, replace them, but outside of that it doesn't make any sense to me.
  23. Has anyone used the Elemental 88mm carbon wheels from Wheelscience. I'm tossing up between them and the Caden 81mm.
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