Go Hard

Now that I'm recovered from Shepparton HIM, it is now time to begin real Ironman training. Over the last year my I have taken a slightly different approach to my triathlon training. I have learnt a few new things about how my body responds to training. Combining this with my previous history I have developed what I believe will be a very solid, productive and doable program. I believe I will be capable of achieving a significant personal best at Ironman Australia next April. My approach during the year has been to develop a strong base across many fitness elements. I aimed to work on developing a strong efficient body that is capable of completing the training and racing requirements of the Ironman. I believe I have achieved a good balance of aerobic endurance, threshold efficiency, maximal oxygen uptake, anaerobic capacity, general musculoskeletal strength and basic workload resilience. I now have the base to handle the training for Ironman. There is just over 18 weeks to the Iro...

After my disappointment at the Shepparton HIM a week away from my usual world was exactly what the doctor ordered. Kristy and I packed our gear and off we headed to the Gold Coast for some relaxation on the beach. Of course we stayed away from Surfer's Paradise as it was Schoolies week also. Each day consisted of roughly the same. No alarm to wake me, but since I wasn't working or training too hard, I was still waking up early, but the real difference was I was feeling refreshed and ready for the day. I would head out and run along the beach or in the National park. No heart rate monitor, no watch, no plan. I loved it. The rest of the day consisted of sleeping on the beach, drinking, eating, swimming, catching up with friends or relatives and whatever else we felt like doing. Today back home I headed for a long run. During this run I started thinking about the little difference I noticed when out running on the Gold Coast compared to home. The Gold Coast (GC) is predominantly ...

Just arrived back in Melbourne after a week of sun, surf, sand, drinking, eating, sleeping and basically anything relaxing or fun. The break was great and I'm now ready get back to reality.

I appreciate all the support from everyone. I'm now feeling better, in fact I'm actually feeling pretty good. My body obviously didn't take the pounding it normally would during the race, so looks like recovery may be a bit faster. Anyway I'm off north looking to find some relaxation on some beaches. I'll be back in week ready and hopefully ready for Ironman training.

If I wanted to sum this day up in one word it would have to be: - unexpected . I think it is best to start from the beginning. The Day Before After a cruisy morning we headed out for the 2 hour drive to Shepparton. Air-conditioner running, the trip soon passed. We arrived at registration early and got the necessities out of the way before the crowd arrived. I had been checking the weather forecast for the last three days and they all said race day was going to be a hot one at 36 degrees Celsius. Now that I was at the race venue, rumours were spreading saying the latest was an expected top of 39! Bike checked in, some food down the hatch, nothing left to do but get my nutritionals together and relax before dinner. The last supper involved a simple pasta at an overpriced restaurant. Soon enough I was back at the motel with my wife and sister-in-law ready to put the head down. Race Day 0430 After a broken sleep (as usual pre-race) my alarm sounded. It's amazing how much more energy I...

Here's a quick post of my nutrition plan for this weekend's HIM. I've had to rethink the hydration side of things. I have been expecting it be hot, but not like the weather forecast now suggests. Yep, it's going to be a bit tougher than expected at 36 degrees! So here's my plan: Wednesday 2.5 hours of swim/bike/run at just below race pace, with a few short efforts at just above race pace to deplete muscle glycogen stores. Consume a high carbohydrate (CHO), low fat, moderate protein diet for the rest of the day. Should give me about 500g CHO for the day. Thursday Rest day. CHO loading, 500-600g per day, 100g protein, 50g fat Friday & Saturday Easy and short sessions of all discplines just to loosen up. Keep CHO loading as above, but focus on low fibre foods. Sunday Pre-race : Bowl of corn-flakes, small amount of low-fat milk + sports drink Giving me 150-200g CHO to restock the hepatic glycogen. Race Time ! Swim : Kialla Lake water (I'll try to minimise how...

After a week of test sessions followed by a sprint distance triathlon, I should now be in a position to plan my race strategy for the Shepparton HIM next Sunday. For a review of the week's test sessions check out A Testing Week . What was the main thing I learnt during this? Unfortunately I am slower than I want to be in the swim and on the bike. As for the run I'm exactly where I'd like to be. Guess that's what happens when you take a year off swimming and cycling, then spend a few months playing catch up. I have the data, now it's time to get down to the nuts and bolts of the plan. Swim One and a half laps in Kialla Lake will give 1.9km. From my training I know I can hammer out a hard 2000m in the pool. I can also swim significantly faster over shorter distances with the pace feeling fairly easy until I suddenly tire. So I need to make sure I keep the first half manageable and not spend myself early resulting in survival swimming to the end. However, I have traine...