A First Time for Everything:

The last month has certainly been an exciting and exhausting period filled with spectacular highs and painful lows. My last race for this year was Ironman Western Australia which came just 4 weeks after the ITU Long course world championships. Following the long course race I had a period of 2 weeks where training was minimal. I had intended to have an easy week and then get back into the swing of things for IM WA but the race left me incapacitated for longer than I would have liked. My enforced layoff left me with 1 week to both build my training and throw in some hard work before a week of tapering. Needless to say I had doubts as to whether I should toe the start line for my first Ironman. A week before the race I finally decided I would head over if only to test my ability to back up from a big race. I figure that if I ever have a crack at the professional life, having the ability to back up race after race will make or break you. As if to confirm this line of thought I ended up travelling to Busselton with the enigmatic professional triathlete Petr Vabrousek from the Czech Republic. A professional since the 80’s he switched to long course 13 years ago and has racked up an unbelievable 126 Ironman finishes with no injuries. In the end I simply couldn’t pass up the opportunity to hear the most famous catch phrase in triathlon. Whilst the race was not all I had hoped for at least I can say I am an Ironman!

Figure : About time, I can finally re-open my right eye!

I hit T2 feeling pretty positive and flew out onto the run course. I had decided that I would pace the run evenly rather than my normal plan of starting hard and hanging on. I spent much of the bike leg looking forward to the first half of the marathon as it would surely be a walk in the park at a paced effort. After spending the first 4km trying to slow myself down I finally hit my target pace and proceeded to hold that... for all of 2km. Each km split was a few seconds slower than the last but that’s okay, it’s still pretty close right? Unfortunately it was the start of a slippery slope and before you knew it you were 20 and then 30 seconds slower than your original pace. I went through halfway 2-3 minutes slower than planned and was still not too worried but the trend continued and before I knew it I had been reduced to a glorified shuffle. Those last two laps were the longest of my running career but I kept looking forward to breaking the 30km mark (the furthest I had previously run). I have a friend back home who told me at the 30k mark to think of him smile and enjoy the rest of it. That smile lasted all of instant, as soon as I hit the 30k mark the cramps and spasms took hold. I was quietly confident that my special needs bag just 2km up the road would have the cure so I soldiered on.

Figure : Modelling the naked look on Forest Beach road

Now here is where I’d like to dispel a sporting myth. Apparently gherkin juice has a mystery substance in its make up that cures cramps and related issues all but instantly. This is not a crazy hunch of mine, its supported by various bits and pieces of anecdotal evidence easily found on the all knowing Google. With this in mind I grabbed my bottle of gherkin juice (not literally juice squeezed from a gherkin but the strange watery substance that preserves them in the jar) and started sipping. The overwhelmingly tangy and basically foul taste of warm gherkin juice is a hard one to swallow but it was all for the greater good. Shockingly the cramps continued so I went all in downing a half bottle of the stuff with my body protesting the whole time. Needless to say I was left feeling like I had just thrown up a spicy curry. Whilst there is “evidence” out there of gherkin juices all conquering power, I rate its effectiveness below that of yelling “BOO” to cure a bout of hiccups. 

I finished up the run (which I did actually run) managing the bouts of cramps and unsettling spasms by taking one step after the other. I was passed for 3rd in my age group by Amos Gollach in the final kilometres. This suddenly makes you regret every toilet stop and extra moment spent chilling out in transition. Watching someone blow by me at 5 minute kilometre pace was something that, as a former runner, I hang my head in shame... but the Ironman marathon just ain’t a cross country race. Within the 18-24 category the day belonged to Nick Baldwin from Seychelles who won in 9:10 and local triathlete Andy Tyack who was second after putting together an awesome overall race and a great Ironman debut. It was great spending time with both these guys. In the end, I held onto 4th with a 9:41:59 time.

Figure 3: After managing a tedious internal dialog for 9:41.59 I was an Ironman

When I look back at my year there seems like there has been a first time for everything, so I figured I’d pop in an abridged list of those to finish this off and then I’ll be back to blog in the new year.

First time... Competing in a triathlon, buying a time trial bike, riding interstate, wearing Speedos in public, finding sponsorship (A shout out to SIS who have provided me with racing fuel and gear), donning the green and gold, competing overseas, doing an Ironman and of course, first time drinking gherkin juice.  

I feel as though instead of my standard happy training sign off a different phrase is needed for the Christmas period. So enjoy the festivities have a happy new year and don’t forget to rest hard.  

-Ryan

KEY WEST, Fla. -- Aussie Olympic hopeful Chris McCormack has won the men's overall division of the Key West Triathlon.

The two-time Hawaii Ironman world champion finished in front of about 900 other athletes Saturday with a time of 2 hours and 55 seconds. McCormack lives most of the year in Sidney

Lauren Helton scored 2:15:58 to win the women's overall division. She lives in Melbourne, Florida.

The Olympic distance triathlon included a 1.5k swim in Atlantic Ocean waters, 40k bike ride and 10k run.

Second place in the men's division went to Tampa's Jon Noland at 2:06:59. Eric Hogenboom took third with 2:10:09. He is from of Naperville, Ill.

In the women's division, Floridians Catherine McWilliam took second with 2:17:02 and Julie Jerue placed third at 2:20:26.

Age: 55

Country Representing: Australia

Occupation: Dentist and veterinarian

Marital Status/Family: Married to Alison

Is this the first time you have been to Kona?

This is my first time racing on the big island although I have accompanied my wife several times when she has competed at Kona. I qualified at Ironman Korea (originally I was to do Ironman China, until it was cancelled at very short notice I may add). I did my first ironman at Forster in 2000 after being in Kona in 1999 just after the ironman event that year. My wife and I decided on the plane home that we wanted to do an ironman race. I had a hiatus from ironman for 10 years and decided to do Ironman China in 2010 hoping to get a spot for Kona. Unfortunately, I tore my plantar fascia in my right foot 3 weeks before Ironman China and although being in 2^nd place into the T2 transition had to hobble/walk the whole marathon in 7 hours 15 mins (the most boring marathon I have ever done!). I decided to have another crack at the ironman for 2011 and was fortunate enough to get the last qualifying spot in my age group in Korea.

Where did you qualify for Kona 2011?

I qualified at Ironman Korea. I had a very good race, although swimming is not my greatest leg, I managed to hang onto the feet of some faster swimmers, and this gave me a confidence lift to do well on the bike. The race started to hot up on the run with humidity and high temperatures taking its toll on a number of contestants. I have osteoarthritis in both hips and knees and I survive the run by taking celebrex anti-inflammatory drugs a week before the ironman. I made a pact with myself that I would run the first half of the marathon without walking and I nearly succeeded and got to the 19 km mark before doing a run walk for the rest of the marathon. The final 2 kms. of the run was downhill and even though my quads were burning, I decided to try to run the last 2 kms. This was a good decision on my behalf because I beat the contestant behind me by only just over a minute, which luckily got the final qualifying spot in my age group.

Tell us about your preparation for Hawaii.

I have been fairly consistent with my training (at least for me) in my preparation for Kona. It is sometimes hard to fit work commitments in around the training because I do travel a bit interstate which affects my training rhythm. I have not competed in any events prior to Kona. I have not done anything special re training in heat and humidity, although I was in Las Vegas in September and did get some training in the dry heat of Nevada.  I have had some Achilles niggles for the past 3-4 weeks but with massage and resting my Achilles (less running) I am hoping it will hold up for Kona.

What has a typical training week looked like for you in the lead-up to this event?

I do about 300-400 kms on the bike, about 6-7 kms swimming and only about 15 kms running due to the Achilles injury.

What excites you the most about competing at an iconic race like the Hawaii Ironman?

I am at an age now where I do not know whether my body can hold up to the riggers of ironman. What excites me about Kona is not the race itself(it will bloody tough)  but the fact that I was able to get there in the first place and when I walk around the town of Kona, I really enjoy the atmosphere, the friendliness of everyone and on race day, the support and encouragement of the supporters and volunteers (I really enjoyed 2010 because I volunteered as a bike catcher at T2 and was able to catch my wife’s bike when she came into transition)

Is there anything about the Ironman in Hawaii that makes you really nervous?

The main concern for me is an old injury flaring up in the run and not being able to finish. That is my worst fear.

What are your goals for the race?

My goal for Kona is not to come last in my age group and hopefully come in the top half of my age group. Either that or to finish close to midnight because the crowd support and atmosphere around this time is unforgettable.

What are you doing to relax after the race? Are you planning on a holiday in Hawaii post Ironman?

Unfortunately no holiday- straight home.

Tell us a little about your background?

I have been doing triathlons since the early 90’s. It started with duathlons (my first one was at Sandown racetrack) and then not knowing how to swim and starting from scratch with swimming- taking the big step of getting into triathlons including representing Australia at age group level in Olympic distance world championships.

How have you managed to balance the training for Ironman with your other commitments such as work and family?

I am very lucky that my wife also trains for ironman and so she is very understanding.  My job can be very tiring and some days the thought of training is totally foreign to me. I will never be one to put in the long hours into training (I know that I will never set the world on fire in triathlon). I do not have a coach and so coach myself which means I usually do what I feel like- I am not a hard coach and give myself plenty of rest time.

Ironman is always a balancing act between family and work but never lose sight or not recognise the people that sacrifice their own time to allow you to be an ironman.

Interesting Fact:

This will be my fourth ironman ever.

Thanks for chatting to us and best of luck for the race!

Do you have a friend or family member who has qualified for Kona?? We would love to profile them! Please have them email michelle@getsetupinsport.com.au

"To back up Beijing here in Japan is really cool," said Hewitt. "Each lap got hotter and hotter and harder and harder and I probably slowed down as well but I managed to hold on so I'm so happy."

Emma Moffatt came across for silver while Hewitt's teammate Kate McIlroy made it two on the podium for New Zealand after breaking through for her first podium finish at the Dextro Energy Triathlon ITU World Championship Series.

This was the first major sports event in Japan since the devastating earthquake and tsunami hit in March.  Originally this event was slated for May 14-15 but was re-scheduled for September 19.

Hewitt was among the leaders for the entire race and by early in the 4-lap 10km run, she and Moffatt pushed to the front while others began to fade amidst the intense heat and humidity.

Setting a torrid pace, Hewitt soon dropped Moffatt and emerged as the woman to beat in this race while a battle ensued for silver and bronze.  At one point newly crowned World Champion Helen Jenkins had pulled ahead of Moffatt but it was short-lived as the Jenkins couldn't keep up.

Clutching a comfortable lead, Hewitt had enough time to high-five the Japanese fans as she approached the finish line, stopping the clock at 1 hour, 59 minutes and 17 seconds. 

"Today was about a run race," said Hewitt, who blazed to the day's fastest split of 34:30. "A big group came off the bike together so I went out as hard as I could on the run and ran the first part with Emma Moffatt.  After that when I was alone, I was just looking forward.  I didn't want to look back; I was just going for the finish line and going as hard as I could."

Triathlon legend Vanessa Fernandes finished up in 26th place in the first event of her comeback.

Before the race, a moment of silence was observed for the victims of the devastating earthquake and tsunami in March.  This event was the first major international sporting event in Japan since then.

1.	Andrea Hewitt	NZL		01:59:17
2.	Emma Moffatt	AUS		01:59:30
3.	Kate McIlroy	NZL		01:59:44
4.	Aileen Morrison	IRL		01:59:48
5.	Emma Jackson	AUS		01:59:57

In the men's race that followed, Portugal's Joao Silva broke through for his first ever victory in the Dextro Energy Triathlon ITU World Championship Series. Amidst the intense heat in Yokohama, Silva didn't wilt but instead rose to the occasion and to the top of the podium. 

"This course suits me better than Beijing; I like it hot. I was a little disappointed after Beijing and I haven't been back home for a long time, so it's a great end to the season and I am really happy," said Silva.  "I have to thank all the people from Yokohama for holding such a great race and also supporting the athletes along all the kilometres."

Russia claimed the other two spots on the podium with Alexander Bryukhankov and Dmitry Polyansky taking silver and bronze respectively.

A full field of 65 men dove into the warm waters of Yokohama Bay for the 1.5km, 2-lap swim.  Polyansky led a 1-2-3-4 Russian lead out of the swim, followed closely by Silva. 

Out onto the flat and technical 40km bike course, a massive group of approximately 50 men came together.  With no major breakaways, the pack stayed intact throughout the eight laps. 

A pair of triathlon legends-Simon Whitfield and Chris McCormack-led the men into T2.  But it was Japan's Yuichi Hosoda delighted the crowd as he shot out of transition and hit the 10km run course first with Whitfield and Docherty just behind him. 

Hosoda attacked hard early, fuelled by the desire to secure an Olympic spot that was at stake with a top-8 finish.  But the Asian Games gold medallist could not maintain the lead, especially with Silva bearing down on him.  Silva was in 12th position at the start of the run but by the end of the first lap, he had overtaken Hosoda and opened up a lead of almost ten seconds.

Laying down a blistering pace that matched the weather, Silva extended the gap over the next two laps, while the battle for silver and bronze heated up behind him between Russian teammates Bryukhankov and Polyansky.  Bryukhankov was digging into Silva's lead and for a moment looked like he might reel him in.  But Silva did not back down and broke the tape at 1 hour, 49 minutes, 21 seconds to secure the biggest victory of his career.  He blitzed the 10km run, hammering out a 30:14 split on a course that was measured accurately at ten kilometres.

Double Olympic medallist Whitfield came back strong on the run to finish in fourth place; his best ever result in a Dextro Energy Triathlon ITU World Championship Series event.  Chrabot rounded out the top-5 with his season-best showing.

Hosoda stepped up to the challenge to secure a top-8 and Olympic spot but fell just short, finishing in 10th place, by far the best of WCS result of his career.  

The Yokohama round was originally scheduled for May, but postponed after the devastating earthquake that hit the region. But thanks to the work of the ITU, local organising committee and Japan Triathlon Union (JTU), the event was rescheduled and points will now count towards the 2012 Dextro Energy Triathlon ITU World Championship Series rankings. Therefore, expect plenty of athletes who are keen to make a fresh start after Beijing. Yokohama was part of the first Dextro Energy Triathlon Series in 2009, with Jan Frodeno and Lisa Norden claiming their debut series wins there. The course is based around Yokohama's beautiful harbour, with a two-lap 1.5km swim, an eight-lap 40km bike course and a four-lap 10km run. Click here for full race preview 

About the race:

Yokohama is Japan's harbour city, and is the country's second largest behind the capital Tokyo. The course starts with a swim in the sea near Osambashi pier, with the bike and run legs starting and finishing in Yamashita park and in and around Yokohama's waterfront.

By Michelle Downs http://www.getsetupinsport.com.au

Age:   58

Country Representing: Australia

Occupation:  Athlete manager/Management consultant

Marital Status/Family: Married to Ali Fitch, pro triathlete & physiotherapist.

Is this the first time you have been to Kona? 

This is my fourth Kona from four attempts; but having said that, I have done 10 IMs since starting in 2007, and the worst 3 were all at Kona.  You can talk about the hills and the winds, but my killer is the heat.  Being a big guy, around 93kgs, I get to a certain point and my core temperature goes critical.  It doesn’t matter how fast, fit, stubborn, well trained or equipped you are, this body just refuses to perform when it overheats.  Coming from and training in Darwin certainly helps.  Surely if I do enough Kona’s I will strike one year when it is a bit cooler??

Where did you qualify for Kona 2011?

I got my spot in New Zealand on the roll-down placing 3^rd by 59 seconds; it was a cold, wet, windy, horrible day, for which the spectators get the highest praise for staying outside and cheering.  Wife Ali, my biggest fan/coach/supporter changed clothes 4 times that day to stay dry.  I think it rained nearly 50mm during the race.  The run was really good as I could stay cool, yet keep running hard.  However, I felt I actually “earned” my Kona spot at IM Coeur d’Alene (Idaho, USA, late June), where I came second in my age group by a mere 17 seconds – my spot there passed on to someone else.

Tell us about your preparation for Hawaii.

Not many lead-up races – Coeur d’Alene in late June, just so I didn’t forget how hard the IM was.  Hopefully race the NT Long Course in Darwin on 21 August.

For an old bloke I have been mercifully free of injuries.  A bit of a niggle in the right knee from sand-running on a sloping beach a bit too much, and an obligatory dose of flu that put a dent in the training schedule.  And lots of strength exercises from wife/coach/personal physiotherapist Ali which it seems I practise more in the breach than in the observance.

Winter this year found me in Yamba NSW – not ideal for Kona in terms of heat prep, but I have been training with lots of extra clothing on, and saturating my gear in sweat.  I am flying to Kona on 6 September, almost 5 weeks pre-race, to acclimatise and train on course.

What has a typical training week looked like for you in the lead-up to this event?

I certainly don’t recover as quickly from training as I did 30 years ago, and need to be very particular about listening to my body.  As a general rule I do 1-2 days harder, then a much easier day; this gives time to both recover and absorb the training.  If for no specific reason I wake up feeling like I did a Kona yesterday, I will have a “slack-attack” day and reschedule my program accordingly. A recovery day may be an easy 6k run plus a swim; or maybe 2 new releases from Video Ezy.

In terms of program details, I like to aim for one solid long ride and run a week.  The one solid bike would typically be 150-180k, the run 30-34k.  There will be several medium and shorter distance rides and runs, and throw in a few race pace efforts as 8 October approaches.  Or join Ali for a ride and hang-on as best I can.  Swimming I typically ignore as long as I can, getting in 3 x 3k sessions a week.  I like to increase my swimming in the last 8 weeks, do a few 5k sessions as race approaches, with more 20 x 100m sets, 1km repeat sessions, and on-course swimming in Kona to get used to the course and the sharks.

What excites you the most about competing at an iconic race like the Hawaii Ironman? 

Getting out of the swim.

Is there anything about the Ironman in Hawaii that makes you really nervous?

Sharks, the swim start, and mechanical breakdowns on the bike.  I got badly trashed in the swim in 2009 in Kona, and it has scarred me somewhat.  An odd thing for a big strong swimmer like me.  I don’t know why I am neurotic about a mechanical breakdown, as I have never had one in any triathlon I have done.  But it upsets me to see others have mechanical breakdowns, as it seems so terribly unfair that something like that can ruin a day that many have spent years striving and preparing for.

What are your goals for the race?  10hrs 30mins.  Probably not achievable if it is hot, but that is what I am striving for.

What are you doing to relax after the race? Are you planning on a holiday in Hawaii post Ironman?  A big greasy hamburger with the works, then straight on a plane back to Australia to join wife Ali, who is not coming to Kona this year after a nightmare run of injuries.  Plus she is working full time at the moment, in addition to training 15hrs weekly and doing lots of rehab.

Tell us a little about your background?

I did my first tri’s in the mid-1980’s, but only did my first Ironman in Malaysia in early 2007 with the encouragement of my pro-triathlete wife.  I came originally from a long and successful masters swimming background, with a few marathons thrown in around 30 years ago for good measure, with a PB of 2:48.  I have been an endurance athlete continuously now for over 30 years, but have enjoyed many different sports and adventures along the way.  I have perhaps a very odd claim for an Australian to have never drunk alcohol.  It was just a decision I made when I was young; no other reason.

How have you managed to balance the training for Ironman with your other commitments such as work and family?  

Outside of Ali working as a physio, Ali’s and my life largely revolves around Ironman/triathlon.  We train it; read it, talk it, race it, dissect it, socialise it, worry about it, enjoy it, and then go back to the start and repeat it all over again.  We have made wonderful friends all around the world through our involvement in triathlon.  There is no such thing as balance in our life!

Interesting Fact:  I walked nearly 2,000 kilometres in 4 ½ months in 2000/2001 doing scientific fieldwork as part of the Australian National Antarctic Research Expedition to Heard Island, an Australian Territory in the Southern Ocean (roughly 900 nautical miles/1700 kilometres North of Mawson base, Antarctica), and the site of Australia’s only two active volcanoes.

Thanks for chatting to us and best of luck for the race! 

We look forward to catching up with you on the Big Island :)

Do you have a friend or family member who has qualified for Kona?? We would love to profile them! Please have them email michelle@getsetupinsport.com.au

By Michelle Downs http://www.getsetupinsport.com.au

Name:

Age: 25

Country Representing: AUS

Occupation: Fisheries and Marine Officer

Marital Status/Family: Single

Is this the first time you have been to Kona?

Sure is! I was lucky enough to qualify through my first IM attempt at IMWA. So Kona will be IM # 2 for me.

Where did you qualify for Kona 2011?

IM Busselton was my first (and was meant to be my last) IM. Being my first IM, I wasn’t too sure what I was getting myself into. Based on times I was doing in training, I calculated my race splits to get me across the line in 9 hours, 59 minutes, and 59 seconds. Sub 10 hours was the goal, if that got me to Hawaii, then so be it. I kept within seconds to my race schedule each lap of each leg, except the last lap on the run, which saw me miss the 10 hour mark by 17 seconds. Still, a fairly accurate calculation for a first timer!

Tell us about your preparation for Hawaii.

Busselton 70.3 and the Cairns Half Challenge were both incorporated into my Kona prep. It was good to do a race in some warmth with a few hills in it in Cairns, unlike the flat, cool conditions of Busselton. Since Cairns it’s been a matter of spending quality time on the bike in the Perth hills. The temperature of the Perth hills in winter is a far cry from what is to come in Kona, but there isn’t much I can do about that. So far I’m injury free and enjoying the journey, but cannot wait til that cannon fires!

What has a typical training week looked like for you in the lead-up to this event?

At this stage in the program I’m swimming three times a week, running four times a week, on the bike four times a week. Saturdays are a long ride, followed by a run, which is followed by a coma like state for the rest of the afternoon. Oh, and there are three gym/core stability/trigger point sessions mixed in each week too. It’s totally an average of 22 – 25 hours each week.

What excites you the most about competing at an iconic race like the Hawaii Ironman?

Coming down Alii drive and seeing my family, partner, and good friends down that finishing chute. The support these people have given me on this journey has been amazing and to see them all there when it comes to an end means the world to me.

Is there anything about the Ironman in Hawaii that makes you really nervous?

The cross winds on the bike, and the heat. I will be making it up as I go along with both of those factors, which is hard to accept because I like to be prepared!

What are your goals for the race?

Hard to say. I guess that part of the beauty (?) of IM, a lot can go right and a lot can go wrong - it’s a long, unpredictable day. Who knows what the day will bring and what challenges my competition will put to me, but I can’t wait to find out!

What are you doing to relax after the race? Are you planning on a holiday in Hawaii post Ironman?

I am really looking forward to some quality time with my family, partner, and friends who will be making the journey to Kona with me. It’s just as much a long day for them as it will be for me, so we will all head to Honolulu for some R&R post race.

Tell us a little about your background?

I started triathlons in 2004 after my 1500m athletics coach advised me that after 16 years of athletics and an ongoing injury that I needed to take a season off. He told me to ‘keep myself in shape, but he didn’t want to see me at the track until the next season’. It was during my first year off athletics that I thought I would try a triathlon, and the rest is history. I have not been back to the track since. In 2009 I saw my twin sister battle through IM WA in 35 degree heat, and I was in awe. After watching her finish that race, I committed there and then to do IM WA in 2010.

How have you managed to balance the training for Ironman with your other commitments such as work and family?

Ah, not very well! Luckily there is only 7 weeks to go, and that will be it for me in terms of IM. I want my life back J I don’t know how people with children can do this. I struggle to manage work, training, and having some sort of a relationship with my partner. I take my hat off to those who do this with children, that is truly amazing.

Thanks for chatting to us and best of luck for the race!

We look forward to catching up with you on the Big Island :)

First major races of my season are in Gunnedah (koala capital of the world) on the 22^nd-23^rd of the 10^th with a swim, run and ride TT’s on day one and the triathlon on the 23^rd. I will be racing NSW pro tour for the first time ever, pretty excited! In the meantime there’s a few races here and there, with Penrith Panthers club (PTC) duathlon, just a quick shout out to PTC thanking them for helping out with some racing and training gear really appreciate it. Next week I’ll be heading down to Canberra with the family to watch 2011 nationals XC that my brother is competing in.

This week’s training, quite a big week with a swim set Monday night @ Kincumber 5 star swim pool (http://www.kincumberswimcentre.com/) rough distance 3.5km. Tuesday had the boys in for a 80km ride (check out the route> http://www.mapmyride.com/routes/view/45835628/) with some very challenging hills!

http://www.coastrunnersshop.com.au/) where ill be picking up some t7’s in the near future. Then once again swim squad Wednesday arvo. Thursday had a light 3k jog to cycling training at the coach’s house! 30k on and off, with different efforts. Friday had a 7 km run. 3k warm up then 4k with some fatigue and hill efforts! Saturday just a rest day and a long swim set and easy run on Sunday.

So that’s my week. Building endurance, with pre-season training. Another shout out to SiS, thanks for the help with gear and nutrition! I’ll be back to blog soon.

When this is up, can you let me know thank you very much.

Total Stress:
Everything we do and encounter is a form of stress... even if it feels like getting out for that run is de-stressing you it is quite simply not true, it’s just a different form of stress.  I’d broadly class stress into three categories: physical, emotional and day to day. The only stress that a lot of us take notice of is the physical stress that is directly associated with training. Emotional stress comes from our social relationships and day to day from the daily grind, be it at work, university or school. In my case I neglected to recognise the day to day stresses that were building up.

After pushing hard on the bike during the time I was unable to run, I was seeing real gains being made, which of course just fuels the desire to do more. However I cut back on my biking to re-introduce some running, the trade off was about 100k less a week on the bike for a handful of 20 min runs. I believed that trade off actually decreased total physical stress. So a shocking TT effort and a general flatness this week caught me off guard. The reason for my overtraining in this case I believe was not a result of physical stress but a build up of day to day stresses (busier at work getting busier and returning to uni). It took barely two weeks from the re-introduction of these day to day stresses to upset the delicate balance between stress and rest. As for the solution, I allowed myself two easier days of training and then reassessed my programme. I sat down and worked out a more holistic training schedule that has significantly less volume but will be more manageable with my current commitments.

Figure 1: I like to use regular time trials as indicators of accumulating fatigue

Sleep:
I think it’s also very important to assess how much time you really have to train. I used to operate on the basis that a set amount of training had to be done no matter how many other commitments were on that day. I think this is the theory that most triathletes subscribe too and the cost usually ends up being less sleep. But who cares we can sleep when we’re dead right? Though an amusing notion I don’t believe that accumulating sleep debt is the way to a successful athletic career. I’ve personally strung together months of training that demanded a 5:30am wake up to swim before work and then I’d leave from to work to get through a solid running session or a ride. In the case of riding I’d be lucky to arrive back home before 10pm. By the time I’d hit the sack it was usually midnight and then I’d be ready to do it all over again the next day.

While descending Galston Gorge in darkness and pouring rain (The front light malfunctioned in the wet) it occurred to me that perhaps this isn’t the most effective way to train. Furthermore the training all felt like work and the fun was completely absent from the equation. Following this period of ongoing sleep deprivation I resolved to base my training around sleep rather than vise versa. This brought back my energy and with that the joy of training. The longevity of an endurance training career has been described as being limited by the amount of days one can get up tired and go to sleep even more tired. I say if your getting up tired your doing something wrong, so shift the alarm back or simply turn it off. After all, rest is a training principle. Cutting short the morning session in order to get proper sleep certainly won’t hurt your ability to produce a personal best come race day and it makes the whole lifestyle more pleasant. Sometimes less really is more.           

Over the last couple of weeks, I have been reading a few articles sent to us about the pursuit for excellence. These included ideas of commitment, goals and focus connection, all these vital for 90 % mental aspect of our triathlon performance. “Dreams do not become reality unless you act in a way that makes them a reality”.

A month wouldn’t be complete without a stack off my bike. Riding home from the pool, I had a bit if a stack trying to avoid someone else, landing on my chin and my knee. Conveniently, I fell outside a chemist which was the only positive out of the situation. 

I am currently rooming with Wikus, a South African who has given me an insight into his life and training back home. He has many interesting stories about what happens back home and it has hit me how lucky we are in Australia. We have both taught each other a thing or two, for him especially the idea of cooking meals together and that we do not ride kangaroos to school. He has told me how Australian we sound, although I deny it.

Racing this month has been a race locally with hundreds of other Spanish triathletes competing either in Sprint or half ironman distance. Both of these races although one a lot less important gave me opportunities to see how I was going and improvements I can make to the 1 % in training and racing. Banyoles ITU European Cup was a eye opener to my future in triathlon. I even got the chance to say hello to Gomez J

Later this month, I will be racing 2011 Tiszaujvaros ETU Triathlon Junior European Cup, before heading back to Spain and France… on our journey to Beijing. “To be ready for a climb he was going to do on race day he needed to ride it once, twice, three times in succession to inure himself to the frailties that always emerge under extreme duress. It was if he’d been asleep: it was time to wake up and stretch to the limit”