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Year of first Tri race?

Found 67 results

  1. Booked to go to Hawaii with Virgin from Perth to Brissie then Hawaiian Airlines to Kona and back then Qantas Brissie to Perth anyone got advice about what to watch our for with your bike? Ive got a hard Serfas case (pretty heavy around 12kg alone) all experiences much appreciated
  2. So as per my "scoop" at Port, here is the official launch and all the details. http://ap.ironman.com/triathlon/events/apac-ironman-transfer-pilot-program.aspx#axzz36SMSu3dz Edit: I dont think the "calander year" part really suits the Australian race calander, not sure if that is driven by a commercial/ reporting reason or not, isnt US financial year Jan-Dec?.
  3. The third an final installment of my interview with Geoff Meyer, where we discuss among other things Transitions and its place in the grand scheme of things. Hope you have found this to have been a worthwhile exercise, thanks for your questions, and thanks to Geoff for his time. http://transitions.org.au/showarticle.php?cid=37&p=3
  4. As you may have noticed we are playing around with the forum look with a new logo and a bit of a facelift to freshen it up a bit. Hope you like it, all feedback is welcomed. Thanks to Toolbox for the modified logo which looks heaps better, and of course thanks to TenPints for all the tech work. We have on the website part two of my three part interview with Geoff Meyer CEO of Ironman Asia Pacific where I ask him YOUR questions on 5150's, Shepparton, drafting at Melbourne, the various swim starts and the challenge of Challenge. http://www.transitions.org.au/showarticle.php?cid=33&p=3
  5. What do you guys use for Ironman athlete tracking? Any favorite app for iOS & Android? Or do you still use Ironman website? I wrote IMtrackr and released it to the App Store 2 months ago. IMtrackr is free but I do charge if you want to track multiple athletes per race. What's unique about IMtrackr is it sends updates/splits to your devices via push notification during race day. I wrote the app because when I did my Ironman, my friends told me that they wasted their entire day staying close to the computer and refreshing Ironman live website to get an update on me. Anyway, if you awesome triathlete people want to check it out, especially with Ironman Cairns (70.3 & 140.6) this weekend, do download the app: https://itunes.apple.com/us/app/imtrackr/id836182662?ls=1&mt=8 First 3 people who post answers to the questions on the first paragraph will get In-App credits so that you can track multiple athletes this weekend. IMtrackr for Android will be available soon but I haven't set a date for the release yet. Do like us on Facebook or follow us on Twitter for updates and news.
  6. Hi all, I apologise if this has been discussed previously. Which 70.3 event/location within Australia do you think would be more suitable for a first timer and why? Thanks
  7. Bayside Triathlon Club (Melb) is proud to annouce that we will be hosting a Beer Mile event following the 2014 Ironman Melbourne. Bayside are excited to acknowledge the rich heritiage of the Port Mac Beer Mile and establish a new social event for Ironman Melbourne filling the gap between the Hawaii roll down and the awards party Format With details still to come the format will be; 4 repeats of - skull 1 can beer followed by a 200m run Event rules TBC Dress up is encouraged with a prize for the winner and best dressed in addition to spot prizes Location The event will be run Monday afternoon at 2pm from the Bayside Tri Club rooms located on the run course in Hampton http://www.baysidetriclub.com/about-us/bayside-clubrooms-map.html
  8. Canberra 70.3 was the first race for me racing in my hometown of Canberra, and my first race in Australia after doing all my racing and training in U.S. I had three goals for Canberra 70.3 1.Get my bike from Detroit to Canberra safely 2. Have fun racing in my hometown with family and friends supporting 3. Win 18-24 Age group and finish the year ranked #1 in the 18-24 ironman 70.3 rankings After a 27:09 swim in Lake Burley Griffin, a 2:24:56 ride around the city and a 1:20:23 run along the lake I accomplished 2 of those goals. Finishing in 4:16:57 in Canberra for 2nd 18-24 was a little disappointing but in reflecting on it I have learned a lot more from this race than many others I have been happy with. After going out too hard in the swim I faded in the back half and dropped off to swim a minute slower than I did in Miami 6 weeks earlier in a non wetsuit swim. The bike leg in Canberra really exposed my weaknesses on the bike after racing and training on very flat roads in the States. Descending down into Coppins Crossing I was given a dose of humble pie as a few people flew past me. I have known that my lack of time in the saddle leaves a lot to be desired in my handling skills but this opened my eyes to how much work I have to do. After getting off the bike 5 minutes behind the leader of my age group I knew I had to chase hard and opened my run with a 25:21 7km first lap on pace for a 1:16 split. After losing time in the second lap I began to fade in the 3rd lap and finished in 1:20:23. Reflecting on the race allows me to pinpoint areas that I can work on for 2014 and I believe having a slightly dissapointing race every now and then is neccessary to keep athletes honest and driven during the year. A full race report with photos and my thoughts can be found on my website at http://jamesthorptriathlete.com/2013/12/26/hometown-race-report-canberra-70-3/ All the best to everyone in the new year.
  9. IMWA - Massage Sports and Remedial Massage (provided by Ellenbrook Remedial Massage) are available pre and post event at the times listed below: Pre-Event Massage Where: Busselton Tennis Club, 1 Marine Terrace, Busselton When: Thursday 5 December: 9:00 am - 5:00 pm Friday 6 December: 9:00 am - 5:00 pm Saturday 7 December: 9:00 am - 1:00 pm Cost: $70/per hour (cash only) Please book early to avoid disappointment. Bookings can be made by contacting Douglas MacLean by text message on 0403 982 123 - stating day and preferred time, or online at - http://www.ellenbrookremedialmassage.com/#!contact/c8gg Walk in massages are also available so come on down to - Busselton Tennis Club, 1 Marine Terrace, Busselton.
  10. Massage Sports and Remedial Massage (provided by Ellenbrook Remedial Massage) are available pre and post event at the times listed below: Pre-Event Massage Where: Busselton Tennis Club, 1 Marine Terrace, Busselton When: Thursday 5 December: 9:00 am - 5:00 pm Friday 6 December: 9:00 am - 5:00 pm Saturday 7 December: 9:00 am - 1:00 pm Cost: $70/per hour (cash only) Bookings for massage will be opening on the 1st November. Please book early to avoid disappointment. Bookings are essential and can be made by contacting Douglas MacLean by text message on 0403 982 123 - stating day and preferred time, or online at http://www.ellenbrookremedialmassage.com/#!contact/c8gg Originally from: http://www.ironman.com/triathlon/events/asiapac/ironman/western-australia/athletes/pre-race-information.aspx#ixzz2mNyUZ5OS
  11. The latest free Sunshine Coast Multisport Mecca e-magazine is now available: John Carey from Cyclezone gives us the lowdown on what spares to carry in a race Helen Tsitouris catches up with the Coast’s track stars and the legendary Ron Boyle Beware the double threat that is Peter Slattery Dietician Lorna Garden provides some timely hydration tips Middle distance runner and physio Margie Atthow has some awesome advice for avoiding injury And get the Coast’s best multisport event guide http://www.sunshinecoastdaily.com.au/news/multisport-mecca-tirathlon-ironman-running-advice/2015842/
  12. I thought I would share my experiences of Ironman Frankfurt to give those interested a resource. I am currently in the train from Frankfurt to Paris so thought this would be as good a time as any to write about my week leading into the race and obviously the race itself. I am also writing this in hope to give others who are thinking about doing the race some insight into everything over here. I won't bore everyone with the intricate details of the week leading into the race however, put simply we stayed at a hotel in Frankfurt main, hamburger hof hotel, which was great with buffet breakfast daily. This was about 2km away from the race finish area/registration/race expo. so an easy walk. We left from Sydney on a flight at 9.55pm Tuesday evening and arrived in Frankfurt at approximately 2pm on Wednesday afternoon so the challenge was to make it to 8pm and have a good sleep to try and minimise jet lag. We (myself and my girlfriend) had a very lazy (and grumpy) afternoon just finding our way around town, unpacking the bike etc. I have never seen so many XXX rated shops in my life, makes kings cross look G rated. Anyway on Thursday after waking at 5am I headed out on the bike for a quick 40min spin to make sure everything was okay with the bike, admittedly this was super scary for me, cycling on the opposite side of the road and not having my trusty google maps app with me in case I got lost. I found myself on the road which takes athletes from the swim start to Frankfurt main. All I had heard was this part of the course was fast and yep it sure was. After breakfast we went to complete the necessary registration down at the expo/finish area which was being set up in a town in the main. As much as I was there for the IM I didn't want to lose the opportunity of being a tourist or boring my poor girlfriend out of her brains so Friday was very tourist-like: visiting historical buildings, churches, markets, trying local foods and beer. Quite amazing. Saturday was very much an 'off feet' day for both of us so it was very lazy and relaxed, focusing on hydration and eating a plenty! A bus trip down to the swim start (holding onto your bike) gave us more of a chance to catch in the roads leading out from the swim to Frankfurt and the start of the 2 x 84km bike course. Had a quick look at the water and tried to get my bearings in transitions and it was time to head back to the hotel. The hardest thing today was trying to stay awake to try and get to sleep at a reasonable time to catch a solid 7 hours sleep. Off to bed at 8pm for me and up at 3.30am so had a good solid sleep (after a few worrying IM-related dreams). After a light breakfast and triathlete traditional toilet stop it was time to head down to the race start. The athlete guide and briefing continued to reiterate the buses on race morning are strictly for "athletes only" so it was pretty crappy heading down on my own and leaving my girlfriend at the hotel. Made even more frustrating seeing a number of non-athletes in the bus also! It was a very quiet bus trip down, plenty of expected nervous energy around. It's about a 20min trip so for me that meant 20min of quite, me time. Into the transition area, I have always had small issues with the best method of carrying all my tools (spare tyre, levers, co2 etc.) and my pitstop (or whatever the German version I bought was), so I went into transition and taped the heck out of it to my seat post and hoped it would hold on (or obviously ideally never have to use them!). But cycling uphill on cobblestone tested this, don't worry!! So before I go into the race itself, my goals were as follows: 1.05 swim, 200-210 watts on the bike (hoping this would be approximately 5.10-5.15 based on other numbers I've seen) and run 3.20 plus 7-10min in transitions time on top of the discipline times. Therefore my goal was ~9.45 for the total race time. I knew I had the fitness and without sounding arrogant I knew I was going to stick to my plan without being a statistic (in 2010 I blew up in WA chasing sub 10 on the marathon and the last 15km turned into a run walk and a 3.38 marathon). I was pretty excited finding my girlfriend before my swim start as I was convinced I wouldn't see her before the race so this was a pretty sweet energy boost! Lining up in the water and looking back into the beach was AMAZING! Plenty of crowd support, a beautiful morning and about to start the "fun" of Ironman. I recall looking around and thinking holy crap there are A LOT of athletes in the water. Much more than I've seen in other races in the past! I think anyone who has done an IM is expecting to get bashed in the first few hundred metres, this race didn't let me down. The course is broken down into 2 loops. The first a 2.1km loop and the second a 1.7km loop with a short run (or walk) between. Plan was to find some feet and hopefully get towed along a bit, even if I had to change pace every now and again I was going to stick with a group. However, with the constant whacks and swimming with a breath every 1-2 strokes (I've always swam with 3 stroke breathing) it was a nightmare first loop. No clean space at all the whole time! Truth being told, I didn't enjoy it at all and I knew I had another 1.7km to go. I was in no rush to get back in after the first lap, walking the 30 or 40m to the next section. Off I went again but thankfully it was much clearer over this side. The rest of the swim was quite uneventful still crowded but not as bad as lap 1. Out of the water in 1.09.xx and pretty disappointed. I was super confident I was in 1.05 shape but anyway it's a long day. After running around T1 (note: Very soft sand, quite big hill coming into transition) struggling to find my bag! Argh nothing more frustrating really! I walked up trying to get my HR and breathing down. Got all the bike gear on (no volunteer assistance with this process in transitions) and off onto the bike. Time was 5.49 in T1. Nutrition plan for the bike: I had a bottle of 415grams carbohydrate (via Infinit mix) in a 750ml bottle and was aiming to take in 80 grams every hour as well as ensuring I was drinking 750-1000ml of water per hour. Plan was to keep the power metre on 'time' and take down some Infinit every 20 minutes. My coach (who's a good friend of mine, 9.10 in WA and Kona qualifier) told me to stay on top of my water as my gut won't be able to absorb the sugars in my infinit and my gut may shut down if I don't maintain water intake. Bike: Getting out of the swim with this time meant I was in the thick off the traffic on the bike. Truth being told it was a race where drafting for the first 30-40km was near impossible to avoid in a lot of cases. Plenty of it was going on. The first 12.5km is very flat and fast. I used it to chill out and enjoy the scenery around. Power was very low going out, maybe 160-180 watts average and moving at a good clip down to main Frankfurt. After about ~25km we reached the first climb which was super cool with great crowd support and everyone cheering on in German, which meant me smiling, waving and saying thank you (or danke). Each hill was more filled with crowds than the last so the ride just kept getting more and more enjoyable for me. The course is very mixed, is probably the best way to put it. I found it hard to get any rhythm in my cycling. It's a mixture of hills (3-4 main ones well known - they are solid and will slow you down but not mountainous by any stretch), open country roads (with good road surface) which were a little windy as expected but nothing major, some technical elements (around amazing German towns and roundabouts) and some sweet down hills where pedalling was a waste of time at near 70km/hour! With my goal power of 200-230 on flats, 230-260 on hills and 160-190 on downhills it was thrown out with race dynamics and in hindsight I may have been too conservative during the bike. I never went through any real bad patches on the bike or feeling "bored" at all, I was really enjoying the race albeit moving a little slower than what I had hoped! I averaged ~190 watts for the course and finished the bike in 5.20.xx with an average HR for the ride was 136bpm (from memory). The course measured 185.75km on my power metre, the final few kms were a touch frustrating as my goal time was continually being pushed further and further away. Overall the bike course is amazing. If you travel over there really make a conscious effort to absorb what's around you. It is only a race after all! Cycling up a hill on cobblestones is something else (simply it sucks but the fact you are doing it, you're in Germany and you've got support cheering you on makes it easy). It's only a short period on the stones, couldn't have been longer than 2-3 mins I think. I read a lot about heartbreak hill and then "TdF-like atmosphere" and it was fantastic. The crowd swarms you as you come up the hill cheering you through their human-made passage. Not at all dangerous for the athlete just super cool! T2: nothing special. Into the change tent to running shoes, Garmin watch on and out the other side. 1.40 (?) Nutrition plan for the run: 2 x cups of water and 1 x cup cola each aid station (I like simplicity with my nutrition, I have quite a weak stomach/gut and intolerant of gels). Run: My strength isn't necessarily running its saving enough energy to run okay (relative to me) off the bike. The run is 4 loops around the main river in Frankfurt, it's quite exposed to conditions (wind and heat). The sun was out in force by this time and reaching 30 degrees. The run course is considered flat for sure EXCEPT when you're in an ironman any incline feels like a hill. My girlfriend was volunteering at the event on the run course so I knew I was going to see her every lap which again gave me really positive energy. There are approx 8 total small rises on the course which are quite annoying and feel bigger and bigger each time you run over them! My plan for the run was based on 3 x 14km splits. 1st just run at 145-150bpm and focus on nutrition, 2nd pick up HR to 155bpm and 3rd just forget HR and expend whatever gas I had left in the tank!! 1st 14km went as expected running at a good pace of ~4.40/km and sticking to my HR without too much issue. I decided to stick with this HR zone as I felt a little 'worried' about increasing the HR too early so thought I'd keep this going until 28-30km and then try to get home. The heat was slowly but surely wearing me down, however with aid stations every 1.5km you didn't have to wait long for some respite with sponges and ice on offer at each station. I knew (and we all do) the last 15km is going to hurt like nothing else. For me it was trying to minimise the damage and not slowly down too much! I went through 28km on par for a ~3.20 marathon. Once I hit 30km I knew my plan of 'picking it up' wasn't happening as I hoped so I just continued on my way, sticking to plan to walk through aid stations and take in my nutrition plus cool down. My km splits were starting to stretch from 4.45 to 5.05s. It was super tough trying to get through the final 8km. Physically my quads were shutting down, I was feeling very energy depleted and mentally I was struggling. I repeated in my head dozens of times "next aid station, next aid station" my reward was walking for 20 seconds and water! I finished the run in 3.23.43 TOTAL TIME: 10:00:28 - it was great Mike Reilly was there for the race also. Time got me 32nd in the 25-29 AG and 373 overall from the ~3000 starters. Now FYI I wasn't measuring my overall time as I knew I was going to be going as hard as I can in the final 10km with whatever I had left. I'm not as bothered as I thought I would be about being so close to 10 hours, 28 seconds doesn't make me a "better" athlete (not losing my bag in T1, sticking to my power more diligently and not walking through the aid station 2km to go probably make me a "smarter" athlete though and gets me sub 10). Into the recovery tent for beer (yes beer!!), pizza, sandwiches, chocolate milk, ice bath (standing a little too close with 2 other dudes!) and a naked shower with my fellow Ironman! It's almost funny how quick the race goes compared to how much physical and mental energy goes into the preparation. It almost seems disproportionate. Overall, an amazing, must do race! I've done IMWA and Challenge Cairns and doing IMAust next year (2014) and this race is on another platform! The crowd support is something else and I can't describe it because I won't do it any justice. It's phenomenal! I plan on putting up all my data for people to use, refer to when I get back (time for a 6 week tour of Europe) as I found data so useful in my prep for the race so I will post that somewhere on my return. Unfortunately, this wont be for a few months as I've sent my bike home via boat and its estimated time is 72 days back to Oz. Cheers. Scott
  13. Hey guys, I'm interested in your thoughts re: swim tapering for Ironman. As a bit of background, I've been averaging 16-18km per week in the last 8 weeks or so, mostly over 4 sessions per week. This week I have done one 90mins / 5km session on Monday and am starting to taper it down so at the moment here's the plan: Wed (today): ~70min / 4km pool (threshold + strength mix) Fri: ~60min / 4km open water Sun: ~45-60min / 3-4km open water I'm not sure about what to do next week (race week). I've been enjoying getting in the water every second day so am keen to do the same but unsure of how long these sessions should be / how far to go to make sure I am fully rested for the weekend but still with a good "feel" for the water. Here's what I am thinking: Mon: ~45min / 3km longer sets (i.e. 3 x 1km) Tue: ~30-45min easy set with some short efforts (i.e. 25 and 50 sprints) Wed: ~30min easy Thu: travel Fri: ~30min on swim course Is this reasonable, too much, too little? Keen to hear what you have planned from now till race day, or what you've done in the past that has worked well for you. Cheers, Rog
  14. Being a self coached fella and never having had a plan created for me by a coach, I'm a bit of a newbie to the coaching thing, so I'm considering my options for IM WA 2013 (24 weeks away). I'm around the 10 and a bit hr IM and want to crack that magical 10hr glass ceiling. Has anyone used the EN plans and can give me an insiders view on these, they seem to be well liked but really expensive (20 week plan off the web is $279US, not sure what other backup/things get thrown in for the price) so I don't want to throw money away. your insights would be very helpful thanks...
  15. This one is for the locals. Where is the best coffee shop in Cairns where we can comfortably spend a lot of time drinking good coffee, relaxing and talking shit? I'm staying near the corner fo Charles St and Digger St... Cheers Rog
  16. There are quite a few interesting posts stemming from the thread about the perfect Ironman training week and I'm interested in pulling this one out to see what others think. In particular, I was interested in this post from slice, in which he states his long runs were all done at 5-6 min/km pace, yet he managed to run a very impressive (and probably within the top 1% of the field) 3h10min run last year at Port. In my last Ironman, where my long runs have all been done at 4:40-4:45min/km pace for up to 2.5hrs, I ended up averaging 5:12min/km for the IM mara. This is inline with what I heard about expected pace drop off of about 20-25s/km when you add the swim & bike fatigue to your legs. So this time I am training to get my long run down to a "comfortable" 4:30min/km pace and all things going well expecting to be able to run my next Ironman at around 4:45-4:50 min/km. Obviously how you pace the bike will have a huge impact in the difference but I'm more interested in those that got off the bike in a position to deliver your best possible run. What's your experience when comparing long training runs vs. race day pace?
  17. So we had a game of Guess Nealo's HIM time and Roxii was the winner. I was 89kg and went 5:23:46 I went on a little OS holiday, enjoyed Xmas and blew out to 93.3kg with no training at all for Nov/Dec. Port is now just over 4 weeks away. This morning I weighed 86.2kg. These are the races I've done longer than a sprint Sydney Oly 2:47:12 (Apr 12) 90kg Port HIM 5:23:46 (Oct 12) 89kg Husky Long (2/83/20) 4:57:49 (Feb 13) 88kg Port Full ??
  18. Yes we do need another one KAM http://tracking.iron....0&athlete=1031 TGL http://tracking.iron....0&athlete=1157 Tritragic http://tracking.iron....0&athlete=1396 wetspot http://tracking.iron....0&athlete=1296 Rebel http://tracking.iron...3.0&athlete=211 Nealo http://tracking.iron...3.0&athlete=895 PaperMan http://tracking.iron...3.0&athlete=886 Moffat77 http://tracking.iron...3.0&athlete=711 JGF http://tracking.iron...3.0&athlete=195 AP http://tracking.iron....0&athlete=1605 Badger77 http://tracking.iron....0&athlete=1139 Powdo http://tracking.iron....0&athlete=1389 MWP http://tracking.iron...3.0&athlete=908 Stem http://tracking.iron....0&athlete=1175 JonoB http://tracking.iron...3.0&athlete=157 Far West http://tracking.iron....0&athlete=1477 Tri_hard http://tracking.iron...3.0&athlete=180 Big Chris http://tracking.iron....0&athlete=1530 IronmanFoz http://tracking.iron....0&athlete=1113 TenPints http://tracking.iron...3.0&athlete=889 iFoz http://tracking.iron....0&athlete=1338 Nath http://tracking.iron...3.0&athlete=869 Goodcatch http://tracking.iron....0&athlete=1484 Havachat http://tracking.iron....0&athlete=1041 noosa nerd http://tracking.iron...3.0&athlete=574 Blobby http://tracking.iron....0&athlete=1239 PortRooster http://tracking.iron...3.0&athlete=933 Sammo http://tracking.iron...3.0&athlete=932 noelski http://tracking.iron...3.0&athlete=477 clappers http://tracking.iron...3.0&athlete=391 Coffs Pete http://tracking.iron....0&athlete=1542 miners http://tracking.iron...3.0&athlete=835 coghead http://tracking.iron...3.0&athlete=509 Holmesie http://tracking.iron...3.0&athlete=789 Rob B http://tracking.iron...3.0&athlete=690 Nicoloco http://tracking.iron...3.0&athlete=269 Tomsey http://tracking.iron...3.0&athlete=972 Paul Every http://tracking.iron....0&athlete=1108 MountainMan http://tracking.iron...3.0&athlete=449 Andyboy25 http://tracking.iron...3.0&athlete=124 Kanga http://tracking.iron....0&athlete=1068 Sladey http://tracking.iron....0&athlete=1215 Throwing Stones http://tracking.iron...3.0&athlete=888 Cupcake http://tracking.iron....0&athlete=1266 Mr Cupcake http://tracking.iron....0&athlete=1389 Good luck tomorrow, EMBRACE THE SUCK! Rog
  19. Briefly, swam fine, biked as well as can be expected, ran way quicker than I thought I could. Now for some detail…sorry if this is too boring! Hard to put 12 hours plus on paper and keep it to a reasonable length. Training : I was so undertrained for this race it is unbelievable that I got through as well as I did. In the 14 weeks pre-race I averaged 7 hours a week training (no that is not a typo). Longest run I have ever done is 23 km, longest in this build was 21 km….but that was a one off, a lot of weeks my long run was 14-15km. During the build there was one 108km, 3 x 80km rides. I have never ridden further than 110km in my life. Yep, sounds like a great Ironman prep. There are reasons for it, mainly 2 kids that at the time of entry I thought would be sleeping by now…but they aren’t. The one thing I was consistent at was swimming. Anyhow, onto the race. Swim: 34:56 Living hours from the ocean means open water training for me is non-existent and my surf skills are not at all good. So seeing the ocean like it was race day was not part of my grand plan, but it happens and there is nothing anyone can do about it. I can’t say I was happy to hear the swim was shortened from the planned 3.8km to about 1.5km, being my first I wanted it to be full distance, but I was not overly disappointed. In the water I found getting the end of the pier was fine except for the congestion. Once we got past the pier things were a bit messier. A few times I massively miss-timed breaths but I managed to not swallow too much water and there is nothing like the feeling of catching air instead of water. The whole way through I was just thinking swim easy, swim easy. I could not believe how many people cut the cans short. On the way back in I decided to just go with the current, make the swim as easy as possible then just walk/jog back up the beach rather than fighting the water to head back more in line with the pier. Walking back up the beach towards transition a lot of people ran past me, I was just working in energy conservation mode. I could have gone around again if asked, which was a good feeling to have. Got out in about 35 minutes feeling pretty fresh and happy with how I swam. T1: With the short swim there were people everywhere. Pulled up some grass near the side of the tent and it all went ok. I did I was in no rush. Bike: 7:03:24 Start of the bike was just one big pace line with a few packs mixed in, which was always going to be the case with the short swim. I am slow on the bike, I know it, but I accepted that and picked a power number to stick with that I thought I should get home with and feel ok for the run. I was trying to stick to my limit and every time the road went up hill people flew past me, then on the downhill I would go back past them. I struggled with how many middle to back of the pack riders were out of the saddle punching it up hills in the first 50km of an IM ride. I understand the pro’s doing it but I don’t see the point for the people riding around my time? Got to the turn around and it was nice to see a few people in the drafting penalty tent! The tunnel on the way back in was awesome, downhill, tail wind 67kmh down on the aero bars! The whole trip back in was a rest really, spinning it over but sitting below power targets pretty easily. Ran out of gears a few times, which was a good excuse to take it a bit easy. At about 70-80km my left foot started to burn a bit, which it always does on the bike. Wiggling the toes and pulling up when pedalling seems to help, so any coast time from this point on involved clipping out and wriggling my foot around. Just picked Katie (wife) of as I turned back out and into the wind again as expected. It was a bit harder for the second lap with less people around, but got through it ok, 4 minutes slower than the first lap out so I was happy with that part of the pacing. At about the 125km mark my left hamstring cramped so I had to stop and stretch for a couple of minutes. In the past it has always been quads on the bike, but I think the hamstring was from pulling up to help the numb/burning feet. Last trip back in was where it started to all go wrong. I got to about 30-35km left to go and the wind switched. What should have been a 30kmh tail wind became a headwind of the same strength. 20km to go hamstring went again. Second trip in took 28 minutes longer than the first. I reckon 6-8 minutes of that was me starting to struggle with the distance…the other 20 minutes was the damn wind! Looking at the power figures the average power was about 145 for the first 45km, then dropped about 5 watts each 45km so my pacing wasn’t too bad given the lack of fitness. T2: A lot less people than there was the first time around. Even got a seat this time, not rushing with discussion in the tent being based around the fact we could all walk to Melbourne and make cut off, had a quick chat to ‘Cape Horn’ in the tent then out I went.. I was really venturing into the unknown. As I was leaving T2 my hamstring was a bit grabby, so straight legged running and that disappeared. Run: 4:23:17 Left the tent and headed south for the 1 km to the turnaround and back to the tent. I reckon I passed 20 people in that section while feeling I was running easily. Saw Katie running for the shuttle bus as I was coming back through Frankston, yelled out 'See you in St Kilda' and continued on. Prerace I planned to walk at each aid station (roughly each 2km) for 30-60 seconds, so essentially I had 21 x 2km runs ahead of me. Mentally that was my way of dealing with it. 2km is barely a warm up! The first 5-6km through paths in Frankston was really nice to run through. Got on the Nepean and saw a line of people walking, I could not believe how many were walking so early in the run. My 2km segments were working well. Alternated aid stations going water, Gatorade, water and salt tablet, repeat, repeat. The ball on my left foot had stabbing pains from about 5-10km, then went numb. Again, this happens every run so I was ready for that. Absolutely loved all of the support on the road. People standing and sitting out the front of their house cheering us on was great….even if I was jealous of a few sitting at the pub having some beers! I kept my pace solid without being spectacular, just ticking over the km’s. At about 18km my right knee started to hurt a little either side of the patella. That was a new pain for me, I assume it was something to do with running on camber for so long. 21km…Special needs and a spectator live site. That was the first big goal on the run. Got my back and pulled out a packet of salt and vinegar chips and a couple of Nurofen. Walked for 3-4 minutes while I ate the chips and just soaked it in…I could not believe I felt so good half way through the marathon! Within a couple more km the knee pain disappeared, might have been the Nurofen, might have been the chips J At about 24km I got the glow sticks….the sun was well in the sky so I was surprised to get them so early. First thought was ‘Tully (daughter) will love these’ and she does. Through 26km I started to struggle a bit. I started getting some water melon at aid stations too just to get a bit of something in my stomach that was not too heavy. By this stage I was starting to think about walking every km instead of every aid station. Managed to push through to 33km before I started walking every km, so I was happy to push it that far. At about 30km I started taking in Coke and lollies at some aid stations too. Probably should have started on the lollies earlier. I was still not feeling too bad given there was only about 10km to go. I kept hearing about the wall at 30km and probably talked myself into feeling bad a bit and in hindsight I could have stuck to just walking aid stations. The aid station at 38km? was awesome, music pumping, great atmosphere. All of the aid stations were great but that one gets my vote as best of the bunch. Then running through the Giant section was pretty bloody special too, really made the last 4-5km a celebration. Although people telling you that you are nearly there with 6km to go was a bit hard to hear, still seems a long way when you are running it. All through the run I was passing people which really helped my mental state. It is uplifting to always be catching people. Got through 41 km and the finish chute was in sight. Had a smile on my face the whole way in from there. Turned the top of the chute, heard everyone banging the boards which was awesome. Spent the first half looking for Katie. Spotted her, gave a big smile and onwards to the line. Goosebumps the whole way in. That only got even bigger when I was given my medal by Pete Jacobs, absolute honour to meet the Ironman World Champion, and he was such a great bloke too. Took the time to read my name off the number and ask me how I felt and be encouraging, massive thumbs up to Pete. I ended up passing over 300 people on the run and can only remember 3 people passing me! Finish time : 12:14:40 Got a seat at a Trannie recovery table, must admit I have forgotten some of the names there but was good to meet you all none the less! Looking back (and forward). I will do another ironman, I am not sure when. During the build and the race I had decided it would be a few years away….at the moment I am tempted to enter for next year! I am stocked with the run especially given my lack of long running. Swim was what I expected and I am happy that my swim is progressing. The bike is the obvious weakness, and a big part of that is time in the saddle! Really need to get life organised to get more saddle time before I commit to another Ironman…entries open Tuesday so I have a few days to decide.
  20. nealo

    How to Taper

    So this seems like an art in it self, maybe the 5th discipline? How close to race day can you be doing your long ride and run? How far out should be your longest ride and run? Cut the hours but increase the intensity? Cut the hours and the intensity?
  21. After completing IM Melbourne yesterday (and getting smashed in my AG), I was wondering what people thought of having a Clydesdale category in Ironman racing? I'm sure most will think of it as a bit of a cop-out and people should just drop the KGs and most wouldn't want to lose a Kona spot to some fat blokes? But thought I would throw it out there and see what people think, and why it's good enough for most Olympic Distance races across the country (and the world), but not good enough for IM triathlon?
  22. For those that have done both, what would you rather race?
  23. I was just wondering how many races you guys do per year, and what is considered "too much" to be able to recover, and perform well in all of the races. Obviously age comes a lot into play here, due to recovery, and it would vary greatly from person to person. Note: By "races" i mean Ironman's, 70.3's, Marathons etc.
  24. So all is going well with my training for Busselton but I can't deny the fact that I've seriously neglected my swim for the last few months. So off a handful of squads and another handful of solo sessions I ended up with a 1m41s/100m swim at Forster this weekend. It felt "comfortable" and about right in terms of pacing but not good enough in my books and it is time to get serious about it (I'm hoping I do have enough time to get serious about it!). If you were in my situation, aside from swimming a lot, as often as possible, what would you recommend as the most productive way to get my swim down from pathetic to average (~1m30s/100m with a wetsuit)? I look forward to your answers Rog
  25. Just wondering what other people do for their warm ups in long distance races? I know some guys that think it's crazy to warm up for such a long day but intuitively I think if you are going swim hard for the first 200-300 meters, you might want to make sure you are ready to go when the gun goes off. Do you warm up at all and if so, what do you do to get you race ready? Cheers, Rog
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