Getting back into the swing of things... was my body ready for it after the lazy days with some days the most exercise being the walk up and down the 20 steps of stairs in my house. I was ready and excited to find out. This month we gradually started to ease back into training focussing mostly just on our aerobic capacity and strength conditioning work.

Earlier this month, we had testing at NSWIS. This involved testing our VO2 max levels on the treadmill but more importantly analysing our running technique to be able to run faster and more efficient. This then helps us to incorporate strength and conditioning work into our everyday environment to get those magic golden glutes! We have a great team at the NSWIS that help us sort out not only our physical issues but also the mental and issues outside the triathlon world like university. I applied for a new degree for next year with distance education as this would allow me to finish a degree earlier and take it away with me overseas. 

As its time to start getting serious again,  I am currently in Falls Creek in altitude just over the border of NSW. It has been fairly fresh up here with it not reaching over 10 degrees yet. Falls Creek especially this camp is not over doing it as being at altitude means you have less oxygen to breathe whilst training. Every morning we have a routine of testing that we must complete to check if we are hydrated, our weight, oxygen levels, haemoglobin and our training diary. This place is like a home away from home. Although we are in isolation from the real world, it’s great to be running on the trails in the fresh air and in such a elite environment.  I enjoy getting out of our house and going to the gym everyday for our session as it is something different to what we usually do and a important component in our sport. The pool at Mt Beauty has been abit chilly so I have been wearing a speed suit for each warmth- it might even make me a tad quicker beating the newbie Grace in our 66m butterfly challenge.

It will be great to go home as 3 days after we do I turn the magic 19 years old and have Christmas to look forward to with the family. My room is also getting a renovation which I am excited about to see when I arrive home  

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

Name:

Age: 40 – 44 (44)

Country Representing: Australia

Occupation: Marine Education officer

Marital Status/Family: Married, no children

Is this the first time you have been to Kona?

Yes, it was my first real attempt to qualify and I was very lucky to have a solid race in the Woodlands near Houston USA

Where did you qualify for Kona 2011?

I qualified at Ironman Texas in May this year. I selected this race as it coincided with the end of our season and the end of our summer. It meant that I could train with my triathlon club members all the way up to the ironman and have good conditions in which to do so. It also meant that any US athletes would have to train through their winter to participate and they would be at the start of their season. For the first time in 3 years of international events, I would finally be training at the right time. My preparation was disrupted by an accident when a car hit me during a training ride. I had puncture wounds to the leg, fractured ribs and damage to my vertebrae 12 weeks before the event. I then twisted my ankle 3 weeks out. It was a difficult preparation.

Tell us about your preparation for Hawaii.

I could only begin training 12 weeks prior as work commitments had me in an isolated area in the north of Western Australia at the start of this campaign. Perth has had some cold and wet days to overcome but that is Ironman training. The Houston event was very hot (36+ degrees) and very humid (85%) and hopefully the nutrition and hydration feedback I gained from that event will assist me to get it right in Kona. I have been told nothing really can prepare you for the day and the occasion.

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

Currently I am in the loading stage of the training program. I will ride 4 days a week with the longest being 220km (total between 500 – 600km). I run 6 days a week but these are all shorter than most Ironman programs as I find it protects my calves and Achilles from injury if I run regularly but smaller distances. I then swim 3 mornings a week for an hour and a half each session. Sundays thankfully are rest days.

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

The whole experience will be exciting. The elite athletes, the course and location, the iconic landmarks of the race and Hawaii itself (as I have not been there previously) are all things I am looking forward to.

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

The conditions, I think the combination of heat, humidity and wind all make me nervous. I am confident I can complete the course itself ok (as far as the hills and distances are concerned) but worry about the unknowns and "uncontrollable". That is also one of the exciting aspects of the race though; you never know what the day will bring.

What are your goals for the race?

Like many others, simply qualifying was a huge goal of mine. I made a lot of sacrifices (as any Ironman athlete does) just to get to Kona. Now I simply want to put a solid race together that I can be proud of when I look back at the experience. If conditions allow, I would like to improve on my qualifying time but if the conditions are tough, I will be looking at just finishing as the main goal.

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

All of the events I travel to I enjoy with my wife. The first part of our holiday is about the ironman and following the event, there is no talk about triathlon or training. It is all her time. We will be holidaying in Hawaii and I owe so much to her for understanding how much this means to me and allowing me to follow my dream that the least I can do in return is let her do whatever she likes for the rest of our time away. I always look forward to our time afterwards to wind down together.

Tell us a little about your background?

I started triathlons 5 years ago. It all began with simply wanting to get a little fitter and went from there. I was very lucky to meet some great people along the way that directed me to where I am at the moment. I taught physical education in secondary schools for 15 years and had been fairly fit during that time but needed a new direction in sport. My only other ironman was in Busselton in 2007. That was the 5^th triathlon I had ever competed in. Since then I have been lucky to make the Australian Olympic Distance team twice.

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

It has definitely taken a couple of years to find the right balance between training, work and a social life. I train predominantly in the mornings and incorporate travel to and from work into the sets thus saving a little time. Sunday is off and again, it is my wife’s time that we can enjoy together – without triathlon or training.

Interesting Fact:

Four athletes from our small triathlon club (Exceed Triathlon Club - Perth) qualified this year for Kona. It will be great to share the experience with them including the training leading in to the event.

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

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

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”

Only a few days after my last race in London, a week after my race in San Sebastian and the many hours of travel on trains and cars to get here I was unsure how I would race. We travelled on the fastest train in the world to Brussels at 300km a hour where we stayed the night before heading to Amsterdam the next morning. Looking at the start list of 63 girls, the list looked never ending. Arriving here Saturday afternoon, we unpacking our bikes and went to race briefing. Having the bet on the walk to race briefing whether it would be in English or in German for our luck it was in English making it about 10 times easier to understand as Google Translator was not at our finger tips.

Our race on Sunday was not till 12.30 so we had plenty of time to have a short sleep in, go ride the course, have breakfast and relax before the nervous starting kidding in. The weather was abit chilly and I was happy to find out that we were allowed to wear wetsuits as the day before the technical officials were unsure as the water temperature was over 20 degrees. We had to swim about 100m to the pontoon for swim start. Being ranked number 4, I was over to the far left of the pontoon. Having confidence in my swim from Canary Wharf, I had a good swim being at the front of the main bunch with only a few girls ahead of our bunch. Surprisingly out of the 63 girls, I remember swimming next to Tamsyn with both us recognising each other googles. Having another epic run up a long bridge and about a 200m down to transitions, it was out on the bike course we went. At race briefing we got told that there was a section of cobblestones on the bike course that we had to know basically how to ride over. During the race it just seemed like a dodgey road back at home that we had to ride over during our motor pacing sessions. The bike was 3 x 6.6km laps. The course provided us with “peligro” or hazards with a ambulance stopping straight infront of us and our pack trying to get round it. The girls put on some little attacks that got the legs working but I kept on the pack ready for the run.

Transition was alittle hectic with girls kind of getting into each other but this was no chance to be slow. Running out transition, the pace was on early and it was no chance to sit back and relax. I ran past most of the girls within the first km and once again met up with my training partner, Tamysn. I knew that she wouldn’t give in easily so I had to keep the pace on too. I remember Jamie yelling at us “don’t be soft on each other” and I knew that it would either go one way or another. Just like training we bumped into each other and normally we say sorry our “elbow love” but this was no time.. With about 200m to go the sprint was on. Tamysn had beat me by 1 second.

I am happy with my race today which gives me confidence for next weekend at Holten. Now it is a week of getting back to normal training before our next race.

We already knew it was going to be a hot day, so hydration was the key. Going down to swim start on the beach, the water was a refreshing 22 degrees, although we were allowed to wear wetsuits. It was an amazing sight to see hundreds of keen athletes on the beach. The men went 10 mins before us and I was happy to see that there as a lot less females on our start line. In the swim on our first loop, I was with about 3 other girls, not really sure of how I was feeling. After getting out of the water onto the beach to start our 2nd loop, I got back in and felt much better. We started running into the back of the mens pack with all the men that did backstroke and walked up the narrow stairs to transition. I was first out of the water into transition out of the ladies and it was time to start our hilly ride.

The ride was unusual to say the least. Just like Subic Bay, we rode on the right hand side of the road but this time I felt that it was a huge crit bike race with about 30 men in a pack with me with some of them making little sprint attacks. I wasn’t sure if we would draft or not but it was just so hard not to. The bike course was a lot of hills, ups and downs which in negative has an effort on your run performance. I felt strong on the bike as I knew that our long Sunday rides has helped me greatly not only for strength but skills going up and down hills.

Coming off the bike, it was so hot!! Our water bottles were hot before we even started our ride and now I had 10km ahead of me. Looking at the temperature signs, that seemed to rise everytime we went past them, a pleasant 37 degrees came flashing up. I felt comfortable in my run and confident in keeping process and the overall aim in my mind. I knew by my final lap that I had a 3 minute lead over the next lady and this was the time I could pull back, and save myself a shorter recovery time for my next race. Crossing the finish line is always a feeling of accomplishment, especially running through the tape and being able to smile to the camera holding up the number 1!

The race was exciting, challenging and a great experience not only for me but for everyone that participated. I am kind of getting used to people talking to me in Spanish and I know a few of the keys words which helps. I am pleased with my performance after my little crash this week off the bike and the unknown presence or shadow that jetlag haunts us with. It was just nice to know that we weren’t racing in the 41 degrees that was brought upon us when we left!

Monthly Report-May

Nothing is more exciting than a little rest to end the domestic season. After arriving back from the Philippines, I had the opportunity to reflect on my season, do relaxed sessions and go collect some “stamps” for the first couple of weeks of May.

After coming back from the break, training was all about strength and fundamentals. With the fundamentals of efficiency, speed and the required outcomes will come with minimal effect on the body. In the pool we have been working on interaction with the water, meaning a 2 beat kick and a strong pull. Something new this month, that only looks normal at URAC is swimming with our joggers on. When I was a swimmer we wore drag shorts and it was all coming back to my the feeling that you are drowning alittle. I am enjoying this thoroughly as it is something different in the training environment and helps with our pull, paddles and band sets. I can see my huge biceps already!!

With our bike and run we have also been doing endurance sets. When we found out that we had to ride for 4 hours-120km it was kind of abit scary considering that I thought this time last year about 20km was a lot. Going out with the girls on a Sunday, riding through the scenic national park up and down the hills or sometimes what our legs think are mountains is a great way to end the week. We have been working on three essential running drills that will help improve our running technique. I am also working carefully on integrating my stretches and stability work after my runs to help my flexibility and stability mostly around my hips.

Middle of this month, we got the all clear to book our flights for our overseas trip leaving on the 20^th June. I am excited and nervous as there are many races that we are competing in and travelling all over the place but I feel confident as my first international race in the Philippines was a surprise success. I tell everybody where we are going, it almost sounds like a bit of a contiki tour, yeh I would be jealous too :P

Late this month we completed our usual NSWIS testing. My results were fairly similar to my previous tests so I was happy considering after coming straight off a break. Our first start list came out for our race in Dusseldolf. It has all hit home that we are travelling to the other side of the world but its okay, I feel like I fit in, my last name suits it perfectly!! To end the month, in the latest Triathlon and Multisport Magazine, I am featured in the Young Guns section of the magazine. I have attached this and I hope you enjoy reading it!

On race day, we had to get up at about 3.30am to go put our stuff in T2. Finding out the day before that we had to ride approx. 16km to race start in the morning. We all rode out as a small pack with minimal street lighting in some places. As we found out in warm up, the water was very warm and we had little visitors of jellyfish and sea lice as many of us were bitten. Lining up on the start line, there was only 9 girls in our race. I had a good start and found myself in clear water for abit until we had to start taking over all the age group competitors infront of us. The second lap was much better as I found I had my own space to get into a good rhythm with only a few age groupers to battle with. Coming out after the two laps, I was in 2nd place with a short run into transition.

The bike course, as we were showed on course familiarisation the day before, was hills!! It had one 30km loop and one 10km loop. It started with a climb that went for about 10km going up hill. Within the first couple of kms I caught Maddi. Thinking that she would come with, she didn’t. Feeling good, I just kept going at my own pace. I didn’t know where the other pack was until the turn around point, when I realised they were about 1minute behind. The bike was a 40km TT for me. In the trees were able to see wild monkeys and hundreds of bats. The clouds were starting to break away and the sun was coming out just in time for the run.

I had a good transition and was on my way into the run. To get onto the run course, you had to run up this little construction bridge that they had created to get over the bike course. It was wobbly and did not feel as stable as I thought. I was just happy I was running over it by myself not in a pack of 20 men like they were the next day. Although I thought for awhile I had this in the bag, a 10km in these hot conditions can have more effects on the body then I thought. The run was 2.5km x 4 laps with every lap feeling hotter and hotter as were in direct sunlight. Finishing 25 seconds in front of the Japanese competitor and having the fastest bike time of the day was a unexpected result.

At the presentation, I got interviewed by many radio and newspapers and even got our national anthem played. The course was safe and well directed and it was interesting riding on the wrong side of the road.

Interesting Facts:

•             They had count down timers at lights which would be great in Australia for riding

•             Very interesting taxis

•             Riding with monkeys and bats in the trees

•             Always feeling like royalty with being called madam

•             Had a 16 slice pizza, unbelievable huge!!

•             Driving around especially in Manilla, it’s driving chaos and I am surprised there isn’t more accidents

After weeks of hard training, not only physically but also mentally, I am happy with my result to the finish of the season. Now it’s time to get ready to go overseas at the end of June.

Standing on the start line I knew I had to go through the processes of racing this race for myself and being more aggressive at the start to get a good position in the water as coming out with the other girls similar to me on the bike would be a great advantage. I had a great start and by the end of the swim I was with the main girls which was a big difference and improvement compared to Geelong.  After I have been working hard on my transitions I knew that coming into T1 it was important to have a quick transition so I had a good position to work with on the bike. I have been working hard on my transitions and this was a great opportunity to see my skill development in a high demanding and pressure situation.

My cycling skills are improving every race and the fundamental processes are becoming more autonomic. On the bike I was in second pack and the girls I was around I was able to work well with to be able to create a stable position on the bike and keep a close range on the front pack. I am now more confident in my abilities to lead corners and use other basic fundamental bike skills to improve my performance. Coming into T2 after 3 laps on the bike, once again it was important to keep in a close range of some of the other girls as I knew they were strong runners also. My confidence in my ability to run off the bike was stronger than ever as I am leading the NPS and I had a good run TT this week already. My T2 wasn’t the best and that is something that I can continue to improve within my own time and space.

Going onto the run, within the first 1.25km, before the turn around point, I was feeling really fresh and I had already taken over a majority of the girls in the front pack. The 3 girls that were in front of me I knew they were strong runners and training with 2 of them I know their abilities better than most people. In the last 1km I ran into 2^nd place and in my mind I knew I was strong and capable enough to keep that final result. Finishing first Australian of the day was a big confidence boost in my improving abilities. Every race I can see just for myself basic fundamental principles that I have put into practice that have helped me achieve a better result and improved performance. Although my race wasn’t perfect, I know there are some things that I can keep improving on in my daily training environment. This race was a great way to end the season and start and finish my first and final year in juniors and shows me the great levels of abilities that these girls have in the ITU races. In myself, now I know that I am ready to take on under 23 next year and ready to race in the next 2 weeks my first Olympic distance elite race in Mooloolaba.