Results Alp d'huez triathlon 2.2 x 115 x 22 (30th July 08)
Swim Bike Run
32nd 7:14:11 HILL John Cat 1st 00:34:06 04:49:19 01:46:27
161st 8:39:12 BENOIT Jacqueline Cat 1st 00:35:07 05:54:10 02:05:15
Alex?
30 July 2008
28 July 2008
Mark Allen on running in heat
Running in the heat does indeed help you by adapting your body to exercising in hot climates. One of the physiological changes that will happen to help you out is that the blood proteins change in a way that makes it easier for the blood to move through your veins. This occurs fairly quickly, within the first 7-10 days of training in heat. Any adaptation after that happens is psychological.
The downside to heat training is that you just won't be able to run as fast as you would in cooler weather, especially if you are trying to stick to specific heart rate training zones. So while training in the heat is good for getting you ready to race it, the pace you will be able to train at won't allow you to develop the same speed as you would in cooler weather. This means that you will run slower and work your muscles less.
The solution is to mix your running workouts up so that some are done in heat and some at cooler times of the day if that is possible. A general rule of thumb is to try to do about half of your short to moderate runs in heat and half at cooler points of the day, and then only about a quarter of your long run workouts in heat and the rest when cooler. This will give you both heat adaptation as well as running at more normal speeds. Doing all of your workouts in heat will not only drag your overall training speed down, but put you at risk of becoming chronically dehydrated, neither of which are good for athletic performance.
Racing in heat is a second issue that we all have to understand. Again, your pace in heat is going to be slower than at cooler races no matter how fit or heat adapted you are. This brings up the topic of expectation. If can you go into a hot race knowing that the experience, especially on the run, will not be the same as in cooler races, you will then be able to gain positive optimism from having a great hot weather race at hot weather paces.
However, if you go into the race expecting to run with the same feel and pace of a cooler day, the actual hot weather race experience will seem like you are having a very poor performance when in reality you could be having the race of your life! The takeaway lesson here once again is to alter race expectations to match the conditions.
The downside to heat training is that you just won't be able to run as fast as you would in cooler weather, especially if you are trying to stick to specific heart rate training zones. So while training in the heat is good for getting you ready to race it, the pace you will be able to train at won't allow you to develop the same speed as you would in cooler weather. This means that you will run slower and work your muscles less.
The solution is to mix your running workouts up so that some are done in heat and some at cooler times of the day if that is possible. A general rule of thumb is to try to do about half of your short to moderate runs in heat and half at cooler points of the day, and then only about a quarter of your long run workouts in heat and the rest when cooler. This will give you both heat adaptation as well as running at more normal speeds. Doing all of your workouts in heat will not only drag your overall training speed down, but put you at risk of becoming chronically dehydrated, neither of which are good for athletic performance.
Racing in heat is a second issue that we all have to understand. Again, your pace in heat is going to be slower than at cooler races no matter how fit or heat adapted you are. This brings up the topic of expectation. If can you go into a hot race knowing that the experience, especially on the run, will not be the same as in cooler races, you will then be able to gain positive optimism from having a great hot weather race at hot weather paces.
However, if you go into the race expecting to run with the same feel and pace of a cooler day, the actual hot weather race experience will seem like you are having a very poor performance when in reality you could be having the race of your life! The takeaway lesson here once again is to alter race expectations to match the conditions.
20 July 2008
CPS #2 - 20 July 2008
Some recent results Canberra Duathlon Race 2 TNSW series 20th July. Adam & Ben 1st and 2nd Overall
| CPS #2 - 20 July 2008 - Long race | |||||||||||
| 6km run / 32km ride / 3km run | |||||||||||
| Pos | First Name | Last Name | No # | Category | Club | Finish Time | CP | Run1 | Bike | Run2 | Finish Time |
| 1 | Adam | TOJ Conquest | 456 | M30-34 | BRATS | 01:16:00 | 1 | 0:20:33 | 0:45:06 | 00:10:21 | 01:16:00 |
| 2 | Lowe | Ben | 407 | M25-29 | BRATS | 01:19:17 | 1 | 0:20:25 | 0:49:10 | 00:09:42 | 01:19:17 |
17 July 2008
Bevan's Race Day
http://bevanleach.blogspot.com/
*Tough day at the office for more than a few athletes as they had to cope with heavy rain and cold temperatures.
*Tough day at the office for more than a few athletes as they had to cope with heavy rain and cold temperatures.
Jenny heading home soon
This is an excerpt from Jenny's Dad:
``We are also in final stages of basic nursing and rehab procedures and have already had Jen home for overnight stay. The next step is for extended stays and then home for good, a move which we are eagerly looking forward to … and so is Jenny.I ncidently, all this activity plus the purchasing of specialized equipment has been made possible by the generosity of so many wonderful people through the Jenny McKenna Foundation and I encourage you to visit the web site and check out some of the fund raising efforts (thejennymckennafoundation.com.au).
In my last update I referred to the next fund raiser on 22nd August at Bondi Icebergs which is being organized by the BRATs, Jenny’s first triathlon club. I enclose a flyer with details which also appear on the web site.
The very enthusiastic and energetic BRAT members have put together a great night of food,refreshment and conviviality which hopefully you and/or your friends will enjoy.
You will notice some of the many great prizes to be had on the night but the latest addition is a beauty. Probably all in the Triathlon Community and many in the wider community will know of Loretta Harrop the silver medallist at the Athens Olympics just being pipped on the post so to speak. This gracious lady has donated her time and effort to write a six month training schedule which also includes a weekend hands on session with Loretta at her Gold Coast venue and yes, air fares to and from the Gold Coast are included! A great prize for some lucky Triathlete!
Our extensive research into the many problems faced by people with brain injury and their families have led us to the decision to have Jenny at home. However the object of the exercise is not just to care for but to intensify the rehab process and it appears this may be enhanced by bringing her into a loving, caring environment.''
``We are also in final stages of basic nursing and rehab procedures and have already had Jen home for overnight stay. The next step is for extended stays and then home for good, a move which we are eagerly looking forward to … and so is Jenny.I ncidently, all this activity plus the purchasing of specialized equipment has been made possible by the generosity of so many wonderful people through the Jenny McKenna Foundation and I encourage you to visit the web site and check out some of the fund raising efforts (thejennymckennafoundation.com.au).
In my last update I referred to the next fund raiser on 22nd August at Bondi Icebergs which is being organized by the BRATs, Jenny’s first triathlon club. I enclose a flyer with details which also appear on the web site.
The very enthusiastic and energetic BRAT members have put together a great night of food,refreshment and conviviality which hopefully you and/or your friends will enjoy.
You will notice some of the many great prizes to be had on the night but the latest addition is a beauty. Probably all in the Triathlon Community and many in the wider community will know of Loretta Harrop the silver medallist at the Athens Olympics just being pipped on the post so to speak. This gracious lady has donated her time and effort to write a six month training schedule which also includes a weekend hands on session with Loretta at her Gold Coast venue and yes, air fares to and from the Gold Coast are included! A great prize for some lucky Triathlete!
Our extensive research into the many problems faced by people with brain injury and their families have led us to the decision to have Jenny at home. However the object of the exercise is not just to care for but to intensify the rehab process and it appears this may be enhanced by bringing her into a loving, caring environment.''
Training - Next 10 days
Hello everybody,
As some of you know I’m heading off to france for 10 days from tomorrow night, so this email will be brimming with useful information to cover my absence….hmmm
Sorry I missed the rider this morning, I was frantically trying to pack!
This weekend: Obviously WYD will be kicking off all around centennial and randwick, so with this in mind and considering quite a few people are away over the weekend, there are no organised rides leaving from centennial park this weekend (the actual park is actually totally closed to bikes sat and sun, as I’m sure you’re all aware).
However, Tony Golden is going on a bit of an excursion to the Royal National park, see below for his words of wisdom.
Moving on…next week is officially easy week where Jedi John allows us to sleep occasionally.
Tuesday 22nd – 6 sets of: ½ lap easy followed by ½ lap e2 pace and left up kiosk hill keeping the pace to the top (just staright up the hill, don’t turn right at top of hill), easy back down.
Thursday 24th – La parouse.
Saturday 26th – Easy 90 - 100km Waterfall return, stopping at Sutho on the way home to re-group and making sure you’re all riding as one group at least as far as the airport tunnel.
12pm – ocean swim, meet at N Bondi.
Sunday 27th – Sleep. Or if you are not that way inclined, a Sunday jolly around Kurnell, into the national park section as far as the rough road and include caltex loop, stop at servo on right hand side on the way out of Kurnell.
Tuesday 29th – sorry, I do not have the set from John yet, but I will get it to you (or just to Peter B or Tony G, thanks guys) before then.
I get back Tuesday (unfortunately not early enough to make the ride) so will see you all on the Thursday.
Train safe,
Cheers,
Oli.14 July 2008
New world record - iron woman
Yvonne van Vlerken set a new world record in Roth in 8:45:48.
She smashed the previous record by more than FIVE minutes set by Paula Newby-Fraser on the same course in 1994.
Wow
In fact, three women finished faster than Newby-Fraser's 1994 time on Sunday in Europe .. two in Roth and one in Austria .. And Chrissie Wellington came close a week earlier in Frankfurt ..
She smashed the previous record by more than FIVE minutes set by Paula Newby-Fraser on the same course in 1994.
Wow
In fact, three women finished faster than Newby-Fraser's 1994 time on Sunday in Europe .. two in Roth and one in Austria .. And Chrissie Wellington came close a week earlier in Frankfurt ..
Almost King of the Mountain!
Here's to Oli!
Third in the King of the Mountain run on the weekend.
Superb result.
Third in the King of the Mountain run on the weekend.
Superb result.
12 July 2008
Shark - Cronulla!
SYDNEY (AFP) - A shark was found in a swimming pool at one of Sydney's most popular beaches Friday, apparently swept into the baths by a freak wave.
The one-metre (3.3 foot) shark turned up in a rock pool situated next to the open ocean at Cronulla beach.
Cronulla Surf Lifesaving Club spokeswoman Robyn Cole said fisheries officers netted the shark and released it back into the sea unharmed shortly after members of the public reported its presence in the pool Friday morning.
"It was quite calm, just swimming happily up and down at one end of the pool," she told AFP.
"It's funny, though, because we have swimmers who come here at 6am every morning to do laps. It's still dark then and they mustn't have even noticed it was there."
Cole said the shark must have been swept into the pool overnight by a large wave.
"It's the first time we've had a shark in the pool," she said. "We've had seals sunbaking there before, and get dolphin at the beach all the time, but I've never heard of a shark getting caught in a pool before."
9 July 2008
Roth - Go Bevan!
Bevan is in Germany and preparing for Roth.
Check out his blog for updates:
http://bevanleach.blogspot.com/
Check out his blog for updates:
http://bevanleach.blogspot.com/
Winter race reminders
July 2008
12th July BRAT - 10k Run - 3pm McKay Oval Centennial Park
17th - 20th July - Everything closed due to "World Youth Day"
27th July Sutherland to Surf 11k Fun Run
August 2008
2nd August (Sat) BRAT 10k Championships - 3pm McKay Oval Centennial Park
BRAT " End of Season Party" Icebergs
10th August - City to Surf 14k Fun Run
23rd August - Mt Wilson to Bilpin - 35k Bush Run
24th August - Newcastle TNSW - Duathlon Championships
29th August - Oxfam Trailwalker
Sept 2008
Sunday 14th Sept - BRAT/ Cedrics Memorial Fun Run - 2pm - 6k at Queens
Park (Drinks afterwards)
21st September - Blackmores Telegraph Sydney Marathon & Half Marathon
28th September - Club Teams Triathlon at Penrith.
12th July BRAT - 10k Run - 3pm McKay Oval Centennial Park
17th - 20th July - Everything closed due to "World Youth Day"
27th July Sutherland to Surf 11k Fun Run
August 2008
2nd August (Sat) BRAT 10k Championships - 3pm McKay Oval Centennial Park
BRAT " End of Season Party" Icebergs
10th August - City to Surf 14k Fun Run
23rd August - Mt Wilson to Bilpin - 35k Bush Run
24th August - Newcastle TNSW - Duathlon Championships
29th August - Oxfam Trailwalker
Sept 2008
Sunday 14th Sept - BRAT/ Cedrics Memorial Fun Run - 2pm - 6k at Queens
Park (Drinks afterwards)
21st September - Blackmores Telegraph Sydney Marathon & Half Marathon
28th September - Club Teams Triathlon at Penrith.
Brat year end party - Aug 2nd
BRAT end of year PARTY Sat 2nd Aug - OK all, party time again, keep this date free, it will be big, more details will be released soon.
Tri Gear Sale
Damo is clearing out his closet a bit .. race and training wheels, bike shoes, TT helmet, wetsuit etc etc .. contact him directly for details.
He has a number of very good items listed for sale on eBay.
He has a number of very good items listed for sale on eBay.
23 June 2008
FAST race results
A massive congratulations to our Ironman competitors this weekend!
Belinda started out on fire in Nice, leading out of the swim and off the
bike, but looks like got run down in the later stages. Brilliant effort:
KING, Belinda 1/1/7 33/F30 00:53:54 05:53:53
04:29:56 11:27:02
Dan and Stefan in Japan. Looking forward to hearing the race reports, but
looks like we have 2 more Hawaii contenders!!
Stefan, winner in 30-34 age!!:
Seguin, Stephane 12/2/1
30/M30 00:59:53 05:06:13 03:13:32 09:19:38
Dan, 2nd in 25-29!!:
Thompson, Daniel 5/2/2 28/M25
01:00:25 05:17:53 03:28:46 09:47:04
Incredible performances! Must be all that positive mental attitude guys....
Oli
Belinda started out on fire in Nice, leading out of the swim and off the
bike, but looks like got run down in the later stages. Brilliant effort:
KING, Belinda 1/1/7 33/F30 00:53:54 05:53:53
04:29:56 11:27:02
Dan and Stefan in Japan. Looking forward to hearing the race reports, but
looks like we have 2 more Hawaii contenders!!
Stefan, winner in 30-34 age!!:
Seguin, Stephane 12/2/1
30/M30 00:59:53 05:06:13 03:13:32 09:19:38
Dan, 2nd in 25-29!!:
Thompson, Daniel 5/2/2 28/M25
01:00:25 05:17:53 03:28:46 09:47:04
Incredible performances! Must be all that positive mental attitude guys....
Oli
Luke Wins Japan!!!!
I did it ... yesterday I won my first Ironman title, Ironman Japan! It
was my seventh Ironman finish, therefore I have dubbed it "Lucky
number seven". To make the victory even sweeter I also set a new
course record of 8.29.11
It was a perfect day for an Ironman with cloudy skies, light rain
every now and then, slight wind and a nice 26 degrees with high
humidity.
I had a great start to the day with a good swim of just over 47
minutes. Mathieu O'Halloran lead out of the water but I soon passed
him through transition and from there I kept the lead for the rest of
the day.
I rode well, making sure to take the technical downhill corners with
care and cruising the harder climbs to keep my heart rate from
spiking. I actually broke the old bike coure record also which was
held by super cyclist Chris Leito but Mitch Anderson out split me by a
few minutes to get the bragging rights on that one.
Out on the run I made sure to start more conservatively than I had in
the past and kept to my splits I had been training to over the past
few months. My new K-Swiss shoes were unreal and it's going to be
available to the public at the end of the year so I highly recommend
them to anyone looks for the perfect Ironman shoe!
It was an amazing feeling running down that finish chute as the
winner and something I will savour for the rest of my life. Of course
I hope there are many more to come but I think that first one is
special.
I crossed the line to a "balling" Amanda. It was a great moment!
RESULTS
IRONMAN JAPAN, GOTO FUKUE, 2008
1st Luke McKenzie 8:29:11*
2nd Mitchell Anderson 8:38:34
3rd Hans Muehlbauer 8:39:48
4th Hayato Kawahara 8:48:00
5th Han SeokJoo 8:50:49
6th Daiki Masuda 8:51:26
7th Masayuki Matsumaru 8:52:53
8th Shingo Tani 8:57:11
9th Takuya Shibata 8:58:32
10th Hiroyuki Nishiuchi 8:59:32
* New course record
was my seventh Ironman finish, therefore I have dubbed it "Lucky
number seven". To make the victory even sweeter I also set a new
course record of 8.29.11
It was a perfect day for an Ironman with cloudy skies, light rain
every now and then, slight wind and a nice 26 degrees with high
humidity.
I had a great start to the day with a good swim of just over 47
minutes. Mathieu O'Halloran lead out of the water but I soon passed
him through transition and from there I kept the lead for the rest of
the day.
I rode well, making sure to take the technical downhill corners with
care and cruising the harder climbs to keep my heart rate from
spiking. I actually broke the old bike coure record also which was
held by super cyclist Chris Leito but Mitch Anderson out split me by a
few minutes to get the bragging rights on that one.
Out on the run I made sure to start more conservatively than I had in
the past and kept to my splits I had been training to over the past
few months. My new K-Swiss shoes were unreal and it's going to be
available to the public at the end of the year so I highly recommend
them to anyone looks for the perfect Ironman shoe!
It was an amazing feeling running down that finish chute as the
winner and something I will savour for the rest of my life. Of course
I hope there are many more to come but I think that first one is
special.
I crossed the line to a "balling" Amanda. It was a great moment!
RESULTS
IRONMAN JAPAN, GOTO FUKUE, 2008
1st Luke McKenzie 8:29:11*
2nd Mitchell Anderson 8:38:34
3rd Hans Muehlbauer 8:39:48
4th Hayato Kawahara 8:48:00
5th Han SeokJoo 8:50:49
6th Daiki Masuda 8:51:26
7th Masayuki Matsumaru 8:52:53
8th Shingo Tani 8:57:11
9th Takuya Shibata 8:58:32
10th Hiroyuki Nishiuchi 8:59:32
* New course record
17 June 2008
Weekend rides
Slight change in the routine for weekend rides:
WE WILL NOW BE RIDING LONG ON SATURDAYS AND EASY ON SUNDAYS.
This is for a number of reasons, but mainly because general sentiment is that people would
like to get the long ride out of the way on a Saturday and most people are only riding 1 day of the weekend at the moment because of the lack of imminent races.
Also, for those who have to go long, at least we can guarantee on a Saturday that they can start with a pack for the first hour or so, rather than rocking up on Sunday and being on their own from the start.
It also makes sense with all the running races around at the moment, which are predominantly on Sundays.
Any questions, check with Oli.
WE WILL NOW BE RIDING LONG ON SATURDAYS AND EASY ON SUNDAYS.
This is for a number of reasons, but mainly because general sentiment is that people would
like to get the long ride out of the way on a Saturday and most people are only riding 1 day of the weekend at the moment because of the lack of imminent races.
Also, for those who have to go long, at least we can guarantee on a Saturday that they can start with a pack for the first hour or so, rather than rocking up on Sunday and being on their own from the start.
It also makes sense with all the running races around at the moment, which are predominantly on Sundays.
Any questions, check with Oli.
Too Much, Too Much
There's an interesting story on Slowtwitch, which actually was first posted on the site eight years ago. It talks about some of the intense training the elites did back in the early days - in a sense where epic was founded.
Here's the link
Here's the link
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