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Evil Guru

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About Evil Guru

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    Transitions Legend!
  • Birthday 24/09/1967

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  • Year of first Tri race?

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  1. I find this quite interesting and rather sad. I also worry about my oldest son (20 year old) who has very few friends and no one really close. For him I hope that when he gets back to Uni next year that he meets someone. Then I have an 18 year old son who is never home and has a massive group of friends from pretty much all over Melbourne. The contrast is quite extreme. I wish I had more words of wisdom but its really hard to keep putting yourself out there and having it not go anywhere. I read something recently that suggested that to make a close friend you needed to invest around 1000
  2. I'm following an E mtb group down here in Melbourne. Recently there was a post about someone looking to ride with, there was about 30 responses with lots of guys looking for someone to ride with. I believe the problem may lie in that men don't often reach out to find company, thinking that other men are busy, have lots of friends and won't be interested, not realising that so many of us are in a similiar position. Retiring from triathlon is hard, for so long each of our sessions been structured and it doesn't take much energy to simply chat to someone on a bike, run or swim, so perhaps
  3. Interesting comment around FPs friends and his missus. I agree entirely, and I'm very much in the same situation, lots of my wife's friends have been formed through a primarily female running group and women seem to share a lot more personal/day to day stuff with each other and I believe this helps build relationships. I really think it's a sex thing and men are really crap communicators and most of our conversations are very superficial. I also believe that there are lots of men in exactly the same position as us. I'm starting to think that you can worry about it or just get on with thin
  4. JS, just read your post. I can relate to this and the loss of friendships, its a steady process for me as friends have moved to other parts of Australia and the world and effectively dropped out of my life. It's tough to establish new friendships, while triathlon helps it's hard to build a deeper relationship than just a training buddy but I find it takes time. Often it's a case of finding the right group of people, often those in a somewhat similiar situation to you if you can. Try and have confidence that it will happen and consider that other people's lives can be really busy so it's often
  5. I think it demonstrates the importance of a good warmup. The other factor to consider is whether there is a variation in your cadence from straight run to running off the bike. Your cadence on the bike is probably > 90. Most probably your cadence on a straight run is 85 (170 steps per minute). The bike has set you up to run with a high cadence and your body will take a while to settle into its natural rhythm. I've always had trouble in the first 1-2km of a sprint tri race going out to fast. Very easy to run 30 seconds faster than you should be, its in the next 2 km that it then comes b
  6. Evil Guru

    Target CTL

    There is so much that can be played around with and frankly it takes years to fully test how training impacts performance. Just looking at CTL for bike and run as an example. You may be a far better runner and mininimise injuries with a bike CTL of 50 and a run CTL of 30, vs 40:40 split, then again you might not be. Personally as an aging athlete (51), I know I can ride a lot and not get injured but I need to be really careful with my running and how quicly I build. So I can built Total CTL by adding a lot more biking than I can with adding it to running. Does it help performance, this is
  7. Evil Guru

    Target CTL

    I had a few other things to do, which included working in Cairo (probably not the best place to ride), travelling to London and then to Inverness to run the Loch Ness marathon, then recovering from that while organising a conference and working 14 hour days, before then flying home on Friday night and arriving on Sunday. (50 hours without any sleep). I'm back into it this week with my 4th ride starting in around 45 minutes.
  8. An alternative is MAF pace runs, which put you in Zone 2. Look up Phil Maffetone running at MAF pace. Essentially you take your age from 180 to give you MAF pace, so in your case it'd be around 139 bpm. There is some adjustment for injury which reduces it by 2 bpm, or for a well trained athlete and you can add 2 bpm. At 51 it works pretty well for me with a MAF pace of around 131. I'd also suggest that it'd be useful having a clear idea of your threshold HR and pace so Melbourne 10km will be a good opportunity to start to understand this. You should be able to run at threshold for an
  9. Evil Guru

    Target CTL

    Agreed and in my case. 20 years of riding and typically averaging over 9 rides per week over the past 6 months, although 8 of these are a 40 minute commute, with a long ride on the weekend. Very easy to have big TSS weeks with over 250km quite regularly.
  10. Evil Guru

    Target CTL

    Its a great planning tool if you are self coached. Building your CTL in a sensible way, looking at each discipline seperately and monitoring your daily TSB as you work out your plan is really useful for avoiding over training and being too fatigued to be useful at work or home. For instance if my combined TSB drops much below -28 I know I'm going to be quite tired, not great if I have a major project at work or going out with the wife for dinner. Once you've been using it for a while you'll work out what CTL works best for each discipline. For instance if my ride CTL is above 50 th
  11. 10 hours is more than I'd normally train for a half. I'm jealous of your swim speed and I suspect 5 hours in good conditions wouldnt' be all that hard. Do it because you love it and because its fun and social. I've been doing this sport for 20 years and I'd much rather do less and have time to drink coffee with mates than hit a certain time. I don't know what your external social life is like, but if its anything like ours its damn near impossible to catch up with non sport related friends who have similiar age kids, we are all off doing a multitude of things. I tried to organise a c
  12. Depends on the regime. If its HFLC, then for me its about minimising the risk of insulin resistance, minimising inflammation and being able to enjoy most mid distance training sessions without having to suck down a lot of sports drinks of gels. I also enjoy whole foods and have discovered that I really don't need that many carbs and enjoy eliminating highly processed foods.
  13. Coconut oils and adverse health effects. Comprehensive study that ultimately was unable to determine whether increased cardio vascular risks were influenced by coconut oil intake. However in an n=1 study my cholestrol levels have always been far better than average and by eliminating large amounts of sugar I reduce my risk of diabetes which given a family history is of far greater risk than high cholestrol. There have also been a number of recent studies which start to debunk that high cholestrol actually is as bad as we once thought. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892
  14. Butter in my coffee is my wakeup drink before training. It adds a few calories and the caffeine wakes me up but also leaves me in a mostly fasted state so my body doesn't immediately switch to burning glycogen and instead relies more on fat for energy. Its actually pretty good once you get used to it. Bit like butter on popcorn.
  15. Lots of whole foods. Chia, almond meal, grated coconut and coconut cream for breakfast, nuts for morning tea, meat, veggies for lunch and dinner. Plus butter in my coffee, also a fan of supporting Australia’s wine industry.
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