HELL YEAH!!!!
After a battle with sickness early in the week I'm now back into full training.
Total Training Duration - 14hrs 8min
- Swim - No swimming due to illness
- Ride - 262km
- Run - 54km
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| 2 patchy training weeks. No swimming since Thursday last week. |
Last Week's Headline Story
Last week I ran a story on triathlon's "it" couple Sam & Graham. It was Graham's account of a heroic entry into a burning building in an attempt to save its occupants. I lead with this cover story in a cheap attempt to generate more readers - like any good trash magazine would. Did it work?
Like the 'trash mags' I too review the stats. RESULT - "6 Weeks to Kona" finished 5th out of all Kona weekly blogs. Beaten by stories like:
- The Inverloch training camp weekend.
- The day I ate 3 Krispy Kream doughnuts.
- The reader's complaint about the late blog.
- Stirling making a tin can robot.
Are these story's better? Is 5th the best they could do? Have Sam & Graham become old news? If they don't pick up their game they could be featuring in a "where are they now" special with Robert Van Winkle aka Vanilla Ice, Yahoo Serious, Nikki Webster and Chris Wood. Time to take action and re-establish your image boys. The editorial team at Just Tri-ing cannot risk running another of your stories at this time, it would be internet suicide.
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| Ice Ice Baby..... |
Back to the stories that sell...
After being diagnosed with pharyngitis on Sunday I had Monday and Tuesday off work and off training. Had to stay out of the pool all week. Went to see a second doctor on Monday to make sure this wasn't going to turn into a secondary infection. Got the same story - viral and there's no magic pill and definitely no antibiotics. It was up to me to kill it. The solution - no talking, gargling salt water, Strepsils, washing hand all the time, shower twice a day scrubbing face and hair (head) and sleeping with the humidifier loaded with eucalyptus oil.
I must have watched almost every Hawaii Ironman video on You Tube. Watched the last few year's races, Greg Welch's win in 1994, a full swim bike run course rundown by an American tri group, the parade of nations and finished it off with the underwear run. It feels like I've already been there. Apparently it's hot and windy.
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| Still found the strength while sick to be creative - made a T-Rex |
Winner!
This photo won the MTC young supporters photo award this week:
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It's a favourite of mine taken by Peter Elliot at this year's Geelong long course triathlon. I could hear Stirling giggling as he ran beside me. Peter picked up a $50 Aqua Shop voucher with this shot. Well done Peter!
There was also great news with more young supporters - Red Bear and Mrs Red Bear (Brenda) welcomed to the world Hugo Bear! AND - Steve Nugget Natoli and Mrs Nugget (Anna) welcomed Sophie. Congrats to you all.
Training This Week:
Sunday - Nothing
Monday - Nothing
Tuesday - Nothing
Wednesday - Back to work and decided to get back on the back on the bike . It was a strength endurance session at Kew - run ride run. Did the first 15 minute run ok, then it was on the bike for 2 hard Kew laps. I was with Steve Guy and the 2013 Fluid Movements / Melbourne Triathlon Club Time Trial Champion of the World Henry Polk. It wasn't long before we were dropped by Steve Guy. Off into the distance not to be seen again. My heart rate was skyrocketing, I was working hard but still lacking strength. Finished the hard laps with the 2013 FM/MTC TT champion of the world Henry Polk. The final 30 minute run was 15 minutes hard 15 minutes easy. I did about 6 minutes before I couldn't continue the pace. Just had to watch the 2013 FM/MTC TT champion of the world Henry Polk run off without me. Called it a day. Don't want to get sick again and only just got my voice back.
A 'quality session' was on the menu for Thursday's run. Did the warm up lap of the Tan then 6 x 500m at 3km intensity (hard) with 2min rest between. After 3 I was fading off the back of the group. Ran 10min easy after that, then it was a solid lap of the Tan. I fell right off the pace. My HR monitor said 90% of max but I was only running at 4:15/km pace. Had to watch Red Bear and the 2013 FM/MTC TT Champion of the world Henry Polk run off without me. Yep, still not fully healthy yet. Backed off the pace a little then finished the lap. Decided to walk, not run back to the city. That was enough for one night.
Although still struggling with my health it was great to be back to training. That night I posted a thank-you onto Facebook. I was inspired by many people this week, thanks again to you all. But a big thank-you to Jo Coombe who contacted Karen Holzer while holidaying in Port Douglas. Karen responded with great advice that lead to me seeing a second doctor on Monday.
On Friday Ralph Glatz and I started the heat acclimatisation training at Intune Sports with Brodie Gardner and Kate Schultz. They had us starting "easy" - 1 hour session at 30 degrees C. We were on the Computrainers which measured power and stroke efficiency (among other things). It was a sweat session. Very hot and quite hard, even though we were only at around 75% of lactate threshold. It was also the first time I had pedal stroke efficiency measured. Tried to keep efficiency above 70% for those who are familiar with it. Finished absolutely drenched in sweat. The good news was I drank the right amount of fluid following Brodie's sweat rate measure. Next session is on Monday.
The long ride on Saturday was an easy one. It was Ralph Glatz (the German precision), Steve Guy and myself. Robert Peyerl also joined us, great to ride with another 2013 Ironman Melbourne finisher. Ralph set the effort at 250 watts which worked out to be 75% max HR for me. The effort was spot on all the way. Except riding into Mornington when we came across a Tri Alliance group ride. Ralph steadily accelerated to push past the group who responded by also increasing speed. We were then nudging past 50km/hr, great pace for 250 watts! IT WAS ON! Ralph like a Leopard panzer tank unloaded blitzkrieg onto Tri Alliance. Steve and I were following up the back, not quite like a Leopard tank, we were more like a German WW2 motorcycle with the side car. I was screaming "MEDIC!!" wondering when this artillery barrage was going to finish. It only ended when we turned off to take the coastal road. Wow, that really escalated!
After that it was back to the easy ride. In all that we came across Matty Green who was heading out for a 170km long ride. We turned at Dromana and had a steady ride home. It was nice to get back to Port Melbourne and not feel like I'd been bashed by a cricket bat. Ralph set the pace the entire way, thanks again Ralph! That's 2 weeks in a row you've towed me through a ride.
Followed that with a 30 minute run. Instead of running toward Catani Gardens I went toward the West Gate bridge. A nice change and made the run home with the wind.
There were 2 missing Hawaii athletes from Saturday's ride. Red Bear was understandably looking after his newborn. But the 2013 FM/MTC TT Champion of the world Henry Polk was noticeably absent. Is he now having closed training sessions to Kona? Sharpening up secrete bike skills to be unleashed on the Queen K? This has aroused further suspicion after his controversial win and taking of the TT title at Inverloch.
It was then time to refuel
I went down to Kew Boulevard to do Sunday's run and support the MTC racers - It was the MTC Duathlon. Did a 60min spin on the bike then went down to the MTC tent and joined the crew during their race warm up. Weather was perfect. When the warm up finished I started on my way leaving the racers to go to the briefing. I ran solo, but what a great place to do it, there was a race on! By the time I was back from the Chandler road turn around point I caught the last few laps of the bike course. Could see the gritting teeth and hear the deep breathing as they climbed the hills. I was even able to run beside them as they tackled the hill to Studley Part Rd heading into transition. I had a few strange looks as I ran on the duathlon course with my fuel belt eating gels.
I finished the run with a glorious run across the duathlon finish line. I stripped off the fuel belt, took off the sun glasses and raised both arms to the cheers of the crowd. By that time almost everyone racing had finished so the crowd was enormous! That's one thing in triathlon we fail to put training time into - the finish pose. A successful day out. Congratulations to all the MTC winners and place getters. A team of great performers.
Just an easy run for me over a hilly course, 2hrs and 25km averaging 4:48/km. Much easier than the last Kew run 2 months ago - Steve Guy had us run 27km in 2hrs for an average of 4:26/km. Still not quite 100% after the week's illness but almost there.
Again, no sign of closed session 2013 FM/MTC TT champion of the world Henry Polk.
Another Week Wrapped Up!
After being sick early in the week I'm now back into full training.
2.5 weeks until we leave for the US. That's only 2 more weekend sessions - see you there.
34 days to race day - 12 October 2013. Ironman World Championships now in its 35th year.
'ANYTHING IS POSSIBLE'
Sunday - Nothing
Monday - Nothing
Tuesday - Nothing
Wednesday - Back to work and decided to get back on the back on the bike . It was a strength endurance session at Kew - run ride run. Did the first 15 minute run ok, then it was on the bike for 2 hard Kew laps. I was with Steve Guy and the 2013 Fluid Movements / Melbourne Triathlon Club Time Trial Champion of the World Henry Polk. It wasn't long before we were dropped by Steve Guy. Off into the distance not to be seen again. My heart rate was skyrocketing, I was working hard but still lacking strength. Finished the hard laps with the 2013 FM/MTC TT champion of the world Henry Polk. The final 30 minute run was 15 minutes hard 15 minutes easy. I did about 6 minutes before I couldn't continue the pace. Just had to watch the 2013 FM/MTC TT champion of the world Henry Polk run off without me. Called it a day. Don't want to get sick again and only just got my voice back.
A 'quality session' was on the menu for Thursday's run. Did the warm up lap of the Tan then 6 x 500m at 3km intensity (hard) with 2min rest between. After 3 I was fading off the back of the group. Ran 10min easy after that, then it was a solid lap of the Tan. I fell right off the pace. My HR monitor said 90% of max but I was only running at 4:15/km pace. Had to watch Red Bear and the 2013 FM/MTC TT Champion of the world Henry Polk run off without me. Yep, still not fully healthy yet. Backed off the pace a little then finished the lap. Decided to walk, not run back to the city. That was enough for one night.
Although still struggling with my health it was great to be back to training. That night I posted a thank-you onto Facebook. I was inspired by many people this week, thanks again to you all. But a big thank-you to Jo Coombe who contacted Karen Holzer while holidaying in Port Douglas. Karen responded with great advice that lead to me seeing a second doctor on Monday.
On Friday Ralph Glatz and I started the heat acclimatisation training at Intune Sports with Brodie Gardner and Kate Schultz. They had us starting "easy" - 1 hour session at 30 degrees C. We were on the Computrainers which measured power and stroke efficiency (among other things). It was a sweat session. Very hot and quite hard, even though we were only at around 75% of lactate threshold. It was also the first time I had pedal stroke efficiency measured. Tried to keep efficiency above 70% for those who are familiar with it. Finished absolutely drenched in sweat. The good news was I drank the right amount of fluid following Brodie's sweat rate measure. Next session is on Monday.
The long ride on Saturday was an easy one. It was Ralph Glatz (the German precision), Steve Guy and myself. Robert Peyerl also joined us, great to ride with another 2013 Ironman Melbourne finisher. Ralph set the effort at 250 watts which worked out to be 75% max HR for me. The effort was spot on all the way. Except riding into Mornington when we came across a Tri Alliance group ride. Ralph steadily accelerated to push past the group who responded by also increasing speed. We were then nudging past 50km/hr, great pace for 250 watts! IT WAS ON! Ralph like a Leopard panzer tank unloaded blitzkrieg onto Tri Alliance. Steve and I were following up the back, not quite like a Leopard tank, we were more like a German WW2 motorcycle with the side car. I was screaming "MEDIC!!" wondering when this artillery barrage was going to finish. It only ended when we turned off to take the coastal road. Wow, that really escalated!
 |
| Ralph v's Tri Alliance |
 |
| Ralph and Steve or is it Cancellara and Contador? |
After that it was back to the easy ride. In all that we came across Matty Green who was heading out for a 170km long ride. We turned at Dromana and had a steady ride home. It was nice to get back to Port Melbourne and not feel like I'd been bashed by a cricket bat. Ralph set the pace the entire way, thanks again Ralph! That's 2 weeks in a row you've towed me through a ride.
Followed that with a 30 minute run. Instead of running toward Catani Gardens I went toward the West Gate bridge. A nice change and made the run home with the wind.
 |
| Apparently I ran into the bay |
There were 2 missing Hawaii athletes from Saturday's ride. Red Bear was understandably looking after his newborn. But the 2013 FM/MTC TT Champion of the world Henry Polk was noticeably absent. Is he now having closed training sessions to Kona? Sharpening up secrete bike skills to be unleashed on the Queen K? This has aroused further suspicion after his controversial win and taking of the TT title at Inverloch.
 |
| Henry in action |
It was then time to refuel
 |
| A great way to end a ride |
 |
| A surprise for Stirling |
I went down to Kew Boulevard to do Sunday's run and support the MTC racers - It was the MTC Duathlon. Did a 60min spin on the bike then went down to the MTC tent and joined the crew during their race warm up. Weather was perfect. When the warm up finished I started on my way leaving the racers to go to the briefing. I ran solo, but what a great place to do it, there was a race on! By the time I was back from the Chandler road turn around point I caught the last few laps of the bike course. Could see the gritting teeth and hear the deep breathing as they climbed the hills. I was even able to run beside them as they tackled the hill to Studley Part Rd heading into transition. I had a few strange looks as I ran on the duathlon course with my fuel belt eating gels.
I finished the run with a glorious run across the duathlon finish line. I stripped off the fuel belt, took off the sun glasses and raised both arms to the cheers of the crowd. By that time almost everyone racing had finished so the crowd was enormous! That's one thing in triathlon we fail to put training time into - the finish pose. A successful day out. Congratulations to all the MTC winners and place getters. A team of great performers.
Just an easy run for me over a hilly course, 2hrs and 25km averaging 4:48/km. Much easier than the last Kew run 2 months ago - Steve Guy had us run 27km in 2hrs for an average of 4:26/km. Still not quite 100% after the week's illness but almost there.
Again, no sign of closed session 2013 FM/MTC TT champion of the world Henry Polk.
 |
| Kew Boulevard - Pace, heart rate & hills |
Another Week Wrapped Up!
After being sick early in the week I'm now back into full training.
2.5 weeks until we leave for the US. That's only 2 more weekend sessions - see you there.
34 days to race day - 12 October 2013. Ironman World Championships now in its 35th year.
'ANYTHING IS POSSIBLE'
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