Port Mac Training Comments

well what a tough course this will be....hills rough road and wind...ouch !....i,m so glad we went over the course,we know exactly whats in store and just like malaysa it will be a race where its not over until its over,people will die so bad on race day so never give up and dont spend your pennies early

my observations of the w end what i saw..(send me your feedback if u wish or if my observations are wrong)

chris...died last lap of bike and it cost him....but great effort because he did it alone and got a great work out...tip,dont do it alone race day,be more aware of saving yourself on downhills etc rather than non stop hammer for 150-180k ...pay more attention to hydration and electrolytes,altho it was a hot day and most would siffer i think that was probably a big factor too...allow for it and have more with electrolytes.....full marks for not giving up on the run,remember however bad u feel theres always a chance of recovering if u know what u need to correct.....i think chris knew he was dehydrated...tip...change your gearing for that killer bike hill

lisa...miss consistant biker....does her pace and that is pure gold.....a different girl from a year ago,not in speed but more in being carefull about her bike pace that was smashing her run to pieces,didn,t panick when there was a gap forming in the merry trio .....in very hot conditions still ran around 3:30 3:40 ironman pace and looked good,light and efficient.....tip...dont touch any freddo froggies until after ironman...your spot on track for a blinder as this course will suit u...

simon...improving on the bike out of site every week....needs to be aware of not surging which is knocking his run to pieces but finally getting there.....very gutsy and tough minded which he will need for the 2nd half of the marathon....tip...save yourself more in groups,but be exstremey carefull of draft busters as u may not have much experience with this....very strong up hills,use this to your advantage

rob....wow ,never stops impressing me every time i see him...did bike on his own and did so well,has a great run and swim,THIS GUY HAS POTENTIAL...hung out the run but for the 2nd week died on the run but still good....with more sessions under his belt and some experience he would fly !!.....tip...if he,d come with myself simon and lisa he would of learnt lots with pacing with others and had more energy to run

thomas...again a strong rider,i didn,t see much of thomas but again he should of came with the trio...altho i think had gez to play with...needs to get some confidence of his ability....great little steady runner,small steps and efficient....tip..be aware of the pace u are capable of on both bike and run

gez...found a buddy on the bike and run and did what he could do in his eyes .....my tip is have confidence in what u can do,theres a strong swimmer and biker in you,get your km,s up and u,ll suprize yourself....try stop thinking of sex so much lol

joel....didn,t see much of joel but again should be looking for a buddy to ride with,there was a few out there your speed.....another with not many run km,s under his belt,...tip...needs more consistancy in training but massive potential....wow what a strong swimmer !!

pinky and perky...ops i mean alice and eve....inseperable all weekend,including their bikes seem to be stuck together,good to find a buddy because this helps mentally too but u both need to be getting confidence in your own abilities ie practice leaving legal distances and prooving to yourself you can hold that pace....eve fot the 2nd week in a row dehydrated...u must fix this...more electrolytes or more drink?....didn,t see alice too much on run...tip...try no wine before a heavy w end training :-)

emily...got a flat but it didn,t seem to bother her,ran with a big smile altho far behind after the flat....and looked good too...well done...mentally good attitude and it means alot....5-10 min flat in an ironman is a good rest so dont let it bother u

steve m....didn,t see much and did half the course....but if training for port st should have maybe put himself under more pressure on the bike to the point of blowing....an olympic race is racing on the edge rather than aerobic type long course stuff....

did i miss anyone?

notes..not many took the water and coke at each end...but were dehydrated???..didn,t make sense...some cut run turnaround at flat end..u had to go to car park not just around tree.....

all in all great learning curve...what i took from the course was the fact that i could break the bike up into 10k hills,10k flat windy,10k last bit,then back..i liked that,went very quick....and run a nice flat start to warm the run in and broken up......the run will be a qaud smasher downhills so run lightly.....

i havn,t mentioned the swim much but with low tide on the day it will be a shit fight thats for sure....we all hit the bank at some stage and stood up....

also with the race at end of daylight saving and starting 2 hrs later than when we started ie after the swim...it will get windy during the ride

hope u all had fun !!

jh