Links to the High Five web site which might be of interest:
High Fructose sports drinks (Supercarbs)
http://www.highfive.co.uk/super%20carbs/supercarbspg1.html
http://www.highfive.co.uk/super%20carbs/supercarbspg5.html
Caffeine
http://www.highfive.co.uk/energy_gels/caffeine_research.pdf
From Tim
31 Jan 2007
Who are those helpers?
Ever wonder why someone would get up in the middle of the night to hand out bottles and gels and collect .. well, you know ..
Kate is a dietician and Sara is a sports scientist.
And Tim, he's an ironman (a 9:53 Kona finisher), as well as one of the owner-directors of High Five for the past decade.
Kate is a dietician and Sara is a sports scientist.
And Tim, he's an ironman (a 9:53 Kona finisher), as well as one of the owner-directors of High Five for the past decade.
30 Jan 2007
Triathlon Week
Just stumbled across this site .. FYI .. I haven't checked it out in detail yet.
Apparently there is a new forum of sorts on xtri.com too ..
***
Triathlon Week, launched in 2003, is a free online triathlon training community featuring dozens of triathlon forums, updated daily.
By joining, users get access to discussions with thousands of other active members, triathlon training articles, workout partners, race calendars, and more.
Visit http://www.triathlonweek.com for more information
Apparently there is a new forum of sorts on xtri.com too ..
***
Triathlon Week, launched in 2003, is a free online triathlon training community featuring dozens of triathlon forums, updated daily.
By joining, users get access to discussions with thousands of other active members, triathlon training articles, workout partners, race calendars, and more.
Visit http://www.triathlonweek.com for more information
European Cycling Tour
Anyone feel like coming over here to do a bike race in France this dummer?
Just thought I’d let you all know what myself and a Scottish mate are up to in case you’re interested in joining us:
Am planning on these 2 races:
http://www.csportsmegeve.com/index.htm 10 June (did the 160km race last year and it’s a blast / goes over some famous Tour De France mountains)
http://www.ardechoise.com/index_en.php3 21-23 June (few options here including a three-day 600km stage race – not sure which one to do yet. Is touted as “the most beautiful bike race in France”)
Ironman Switzerland (Zurich) 24 June – not doing this one but may go over to watch three Aussie friends who are doing it (1 from Perth/ 2 from Qld)
Tour De France – believe it or not it is starting in LONDON this year !!! On the 7/8 July then heading off into France. A MUST to see if in UK at the time
Simon
Just thought I’d let you all know what myself and a Scottish mate are up to in case you’re interested in joining us:
Am planning on these 2 races:
http://www.csportsmegeve.com/index.htm 10 June (did the 160km race last year and it’s a blast / goes over some famous Tour De France mountains)
http://www.ardechoise.com/index_en.php3 21-23 June (few options here including a three-day 600km stage race – not sure which one to do yet. Is touted as “the most beautiful bike race in France”)
Ironman Switzerland (Zurich) 24 June – not doing this one but may go over to watch three Aussie friends who are doing it (1 from Perth/ 2 from Qld)
Tour De France – believe it or not it is starting in LONDON this year !!! On the 7/8 July then heading off into France. A MUST to see if in UK at the time
Simon
Ironman WA on TV Feb 3rd
DEAR 2006 IMWA COMPETITOR,
DON'T FORGET TO WATCH THE 2006 SOUL IRONMAN WESTERN AUSTRALIA TRIATHLON TELEVISION SHOW THIS SATURDAY 3 FEBRUARY
CHANNEL 9 - 2PM - 3PM
DON'T FORGET TO WATCH THE 2006 SOUL IRONMAN WESTERN AUSTRALIA TRIATHLON TELEVISION SHOW THIS SATURDAY 3 FEBRUARY
CHANNEL 9 - 2PM - 3PM
29 Jan 2007
Canbarra Capital Tri
Dean powered himself to 11th overall, Lisa 4th women overall and Dingo 10th in his age group.
Some super fast times. For 40k on the bike, Dean clocked 1:00:48. For the 10k, Dean ran 34 flat, Lisa 38.02 and Dingo 38.45!!!
Results on multisport australia.
http://www.multisportaustralia.com.au/default.aspx
Some super fast times. For 40k on the bike, Dean clocked 1:00:48. For the 10k, Dean ran 34 flat, Lisa 38.02 and Dingo 38.45!!!
Results on multisport australia.
http://www.multisportaustralia.com.au/default.aspx
28 Jan 2007
Sydney Striders 10k Series - February 3rd
Next Saturday marks the start of the 2007 Sydney Striders 10k series. The first race of the season is at Lane Cove. These are quite informal events with a reasonably high quality level of runners. See details below:
Open 10K Race Series - All Welcome
Ten races across 4 scenic Sydney courses
# First race 7am first Saturday in February
# Then... same time on the first Saturday of each month
# Last race first Saturday in November
# Races 1 to 9: $15 for Visitors, $5 for Striders (fee includes refreshments)
# Registration from 6:30am on race day only.
# 60 minute limit (sorry, not our rule)
http://www.sydneystriders.org.au/10k/
Open 10K Race Series - All Welcome
Ten races across 4 scenic Sydney courses
# First race 7am first Saturday in February
# Then... same time on the first Saturday of each month
# Last race first Saturday in November
# Races 1 to 9: $15 for Visitors, $5 for Striders (fee includes refreshments)
# Registration from 6:30am on race day only.
# 60 minute limit (sorry, not our rule)
http://www.sydneystriders.org.au/10k/
Ocean swims - Big Swim + Cole Classic!
Congrats to Amanda who competed in the Big Swim on Sunday.
The 2.7km course runs virtually straight out from Palm Beach, parallel to the coastline, around Little Head and into the centre of Whale Beach.
If you're keen to get your feet wet next weekend, the 2km Cole Classic is set for February 4th at 10:30am in Manly. If you're really keen for a swim, the 10k event starts at 7am!!
http://www.coleclassic.com/
The 2.7km course runs virtually straight out from Palm Beach, parallel to the coastline, around Little Head and into the centre of Whale Beach.
If you're keen to get your feet wet next weekend, the 2km Cole Classic is set for February 4th at 10:30am in Manly. If you're really keen for a swim, the 10k event starts at 7am!!
http://www.coleclassic.com/
Triathlon dropped from Commonwealth Games
The Commonwealth Games Federation confirmed the list of 17 sports for New Delhi with tennis and archery replacing triathlon and basketball.
Triathlon attracted large crowds in both Manchester – where it made its Commonwealth Games debut – and Melbourne, but one of the problems with staging the sport in New Delhi was apparently finding a swimming course safe enough for competitors to use.
The chief executive of Triathlon New Zealand, Dave Beeche, said the International Triathlon Union advised national bodies last year it was unlikely the sport would be on the New Delhi programme.
"They were doing everything they could to get it into the programme but they just couldn't find anywhere for the swim. The conditions of the road might have been a challenge too.
"We've been speaking to the ITU about trying to find an alternative event to keep the sport in the public's mind, but haven't seen anything firm yet.
"It's disappointing not to have triathlon on the programme after doing so well last year. We will have to work hard to make sure the sport's profile stays up there."
From: http://www.stuff.co.nz/3941502a1823.html
Triathlon attracted large crowds in both Manchester – where it made its Commonwealth Games debut – and Melbourne, but one of the problems with staging the sport in New Delhi was apparently finding a swimming course safe enough for competitors to use.
The chief executive of Triathlon New Zealand, Dave Beeche, said the International Triathlon Union advised national bodies last year it was unlikely the sport would be on the New Delhi programme.
"They were doing everything they could to get it into the programme but they just couldn't find anywhere for the swim. The conditions of the road might have been a challenge too.
"We've been speaking to the ITU about trying to find an alternative event to keep the sport in the public's mind, but haven't seen anything firm yet.
"It's disappointing not to have triathlon on the programme after doing so well last year. We will have to work hard to make sure the sport's profile stays up there."
From: http://www.stuff.co.nz/3941502a1823.html
27 Jan 2007
What did I say about the Wind?
We've all heard it - whatever the weather on race day, it's the same for everyone. And so the previous two Saturdays of wind at Kurnell were embraced by most of us. What can you do.
Unfortunately I wasn't in as embracing a mood today, and the wind knocked me around at will heading away from the Caltex station, and I would have eagerly swapped my bike for a bottle of Coke and a chocolate bar.
But the key is that we got through 150km of training on the bike in weather that will make us fitter and stronger at the end of the day .. and it came on the second last day of three solid weeks of effort.
There are far more positives than negatives to take from the ride. And perhaps next week I'll finally get the `really good' stuff and hammer through the time trial. So hold onto your handlebars and keep spinning. It's a month to Malaysia and the same to Huskisson and not that much longer to Port Mac.
``If a man does not know what port he is steering for, no wind is favorable to him.” Seneca
Unfortunately I wasn't in as embracing a mood today, and the wind knocked me around at will heading away from the Caltex station, and I would have eagerly swapped my bike for a bottle of Coke and a chocolate bar.
But the key is that we got through 150km of training on the bike in weather that will make us fitter and stronger at the end of the day .. and it came on the second last day of three solid weeks of effort.
There are far more positives than negatives to take from the ride. And perhaps next week I'll finally get the `really good' stuff and hammer through the time trial. So hold onto your handlebars and keep spinning. It's a month to Malaysia and the same to Huskisson and not that much longer to Port Mac.
``If a man does not know what port he is steering for, no wind is favorable to him.” Seneca
The Art of Going Backwards
Without warning, it struck me - I was going backwards. It wasn't something that I was conscious of. I suspect it's a phenomena that most of us have experienced at one time or another.
It was a tough day at the office for me. Oh well. Tomorrow is a fresh day. And there's another time trial on Tuesday!!!
Some thoughts on `going backwards':
“Technological progress has merely provided us with more efficient means for going backwards.” Aldous Huxley
So I could have simply drunk water and had a similar effect, but nope, I had to drink some high priced ``energy'' drink - except the manufacturer forgot to add the energy.
One final thought:
“Standing still is the fastest way of moving backwards in a rapidly changing world.”
Lesson: Keep spinning (forward)!
It was a tough day at the office for me. Oh well. Tomorrow is a fresh day. And there's another time trial on Tuesday!!!
Some thoughts on `going backwards':
“Technological progress has merely provided us with more efficient means for going backwards.” Aldous Huxley
So I could have simply drunk water and had a similar effect, but nope, I had to drink some high priced ``energy'' drink - except the manufacturer forgot to add the energy.
One final thought:
“Standing still is the fastest way of moving backwards in a rapidly changing world.”
Lesson: Keep spinning (forward)!
26 Jan 2007
Revised UK Tri Site
From Darren:
http://www.tri247.com/
``You could be forgiven for being a bit suprised if you thought that you were going to land on the old familiar Triathletes Homepage site but we do hope you'll hold on for just a minute before hitting that Back button! You see, you really are in the right place -- we just had the movers in, did a bit of re-decorating and extended the place since you last popped in!! Yes, this is still the home page for triathlon in the UK but now we are running it as a full-time operation we thought that a new name would...''
http://www.tri247.com/
``You could be forgiven for being a bit suprised if you thought that you were going to land on the old familiar Triathletes Homepage site but we do hope you'll hold on for just a minute before hitting that Back button! You see, you really are in the right place -- we just had the movers in, did a bit of re-decorating and extended the place since you last popped in!! Yes, this is still the home page for triathlon in the UK but now we are running it as a full-time operation we thought that a new name would...''
Hill Takes Oz Day 5K!
John Hill, undaunted by the extension of the Brat 5k course by about 150 metres, ran a strategic race to take line honours at the BRAT club's Australia Day classic at Centennial Park.
In third, another Brit, Oli Lamb, found someone to pace himself the entire way.
Solid efforts from several others in the group. Who will recover in time for the third 60k time trial?
No shows: Damo, Dingo and Lisa. Though perhaps some slack can be found for the latter two who will race the Olympic distance event in Canberra on Sunday.
In third, another Brit, Oli Lamb, found someone to pace himself the entire way.
Solid efforts from several others in the group. Who will recover in time for the third 60k time trial?
No shows: Damo, Dingo and Lisa. Though perhaps some slack can be found for the latter two who will race the Olympic distance event in Canberra on Sunday.
Weekend Training
fri am -australia day...lots of options
option 1 track-7 am mckay oval
option 2 BRAT's Australia Day 5k Running Race Cent Park
stg swim 9 am north bondi surf club
fri long swim 5 pm north bondi surf club....email or text me if coming please
sat bike..continuation of the kurnell testing 6:15 am at caltex garage for more fun--150k plus with 60k tt
those not doing this 6 am york rd gates for usual ride ie waterfall
sat swim 5 pm north bondi icebergs-email or text if doing this please
sun bike 6 :15 am york rd gates for pacey ride after 10k w up waterfall through nat park -100-120k - run after
sun 3pm at the clovelly to celebrate jac and james engagement
jh
option 1 track-7 am mckay oval
option 2 BRAT's Australia Day 5k Running Race Cent Park
stg swim 9 am north bondi surf club
fri long swim 5 pm north bondi surf club....email or text me if coming please
sat bike..continuation of the kurnell testing 6:15 am at caltex garage for more fun--150k plus with 60k tt
those not doing this 6 am york rd gates for usual ride ie waterfall
sat swim 5 pm north bondi icebergs-email or text if doing this please
sun bike 6 :15 am york rd gates for pacey ride after 10k w up waterfall through nat park -100-120k - run after
sun 3pm at the clovelly to celebrate jac and james engagement
jh
24 Jan 2007
Rudy Project Sale
An update on the 30 per cent off everything in the store at Rudy Project on Gould St, near the corner of Curlewis St in Bondi ..
The sale runs until the end of January.
If you're looking for some new sunnies, the normal price appears to range from $199 to about $299.
The store is open six days a week - it's closed Mondays! The staff were very helpful and friendly, which is the reason for this second posting on the new store.
The sale runs until the end of January.
If you're looking for some new sunnies, the normal price appears to range from $199 to about $299.
The store is open six days a week - it's closed Mondays! The staff were very helpful and friendly, which is the reason for this second posting on the new store.
Telstra A-Series - Sydney
The 2007 Telstra A-Series Sydney will be an action packed meet with stars such as John Steffensen, Kym Howe, Scott Martin and Bronwyn Thompson on the track and in the field warming up for the Telstra Selection Trials & 85th Australian Championships in Brisbane in March and vying for selection in the World Championships team.
Tickets will be available at the gates from 5pm. The meet starts at 6.30pm.
* Adults $15
* Concession (children 12-16, students, pensioners) $8
* Children under 12 enter free
Tickets will be available at the gates from 5pm. The meet starts at 6.30pm.
* Adults $15
* Concession (children 12-16, students, pensioners) $8
* Children under 12 enter free
Australia Day at the Icebergs
Please register expressions of interest for participating in the annual Icebergs Australia Day Challenge with Stirling via email....
keen_stirling@bah.com
Stirling will coordinate forming teams for all those that are interested.
When emailing Stirling please provide your name, phone and email contact details in addition to any restrictions or preferences for the events you would like to participate in.
Team nominations are requested by Thursday lunchtime so Stirling can reply via email to all interested people on Thursday afternoon.
Details on the event are provided below...
What: Icebergs Australia Day Challenge
When: Friday 26th January 2007
Where: Icebergs Pool
Time: 10.00am registration; 11.00am on the Blocks
Cost: $10 per head, $100 per Team (includes BBQ and one Beverage)
Events
1. 4x50 Beach Ball Water Polo Relay
2. 6x50 Paddle Board Relay
3. 4x50 Tyre Inner Tube Relay
4. 10x50 Nominated Time Relay
5. Team Trivia in the Unsinkable Bar after the BBQ
keen_stirling@bah.com
Stirling will coordinate forming teams for all those that are interested.
When emailing Stirling please provide your name, phone and email contact details in addition to any restrictions or preferences for the events you would like to participate in.
Team nominations are requested by Thursday lunchtime so Stirling can reply via email to all interested people on Thursday afternoon.
Details on the event are provided below...
What: Icebergs Australia Day Challenge
When: Friday 26th January 2007
Where: Icebergs Pool
Time: 10.00am registration; 11.00am on the Blocks
Cost: $10 per head, $100 per Team (includes BBQ and one Beverage)
Events
1. 4x50 Beach Ball Water Polo Relay
2. 6x50 Paddle Board Relay
3. 4x50 Tyre Inner Tube Relay
4. 10x50 Nominated Time Relay
5. Team Trivia in the Unsinkable Bar after the BBQ
Polar HR Monitors
See JH's email if you are interested in buying one of the Polar monitors being used in the current High5 testing.
RS400
The manual is available off the Polar site as is the software for downloading data.
http://www.polar.fi/polar/channels/uk/segments/products/RS400.html
RS400
The manual is available off the Polar site as is the software for downloading data.
http://www.polar.fi/polar/channels/uk/segments/products/RS400.html
23 Jan 2007
Stering Puts Ironing Aside
Thomas - Anyone want to ride 400km with me today? - Stering has decided to retire from the Ironman training and racing scene.
Soon after arriving in Sydney about two years ago, the German cycling machine showed the locals that there was no distance he wasn't prepared to ride with just a single bidon of water, regardless of what his coach put on his program.
It should come as no surprise then that Ironman didn't offer him enough of a challenge and so he's looking for something new to spend 15-30 hours a week doing. He apparently considered competitive water running, but there simply isn't enough sponsorship money in the sport. It's not even an Olympic demonstration sport, yet.
``Things changed and I know that those times are over for me,'' he said in an email earlier today of his life as an Ironman. ``I won’t stop doing sports completely, I actually enjoy my running a lot right now.''
And this Universität Hohenheim graduate is no running slouch either. He's already run the Sydney marathon. And he tramped through half of New Zealand's South Island in December, just for something to do.
Perhaps then he's got a future as an adventure racer!
Soon after arriving in Sydney about two years ago, the German cycling machine showed the locals that there was no distance he wasn't prepared to ride with just a single bidon of water, regardless of what his coach put on his program.
It should come as no surprise then that Ironman didn't offer him enough of a challenge and so he's looking for something new to spend 15-30 hours a week doing. He apparently considered competitive water running, but there simply isn't enough sponsorship money in the sport. It's not even an Olympic demonstration sport, yet.
``Things changed and I know that those times are over for me,'' he said in an email earlier today of his life as an Ironman. ``I won’t stop doing sports completely, I actually enjoy my running a lot right now.''
And this Universität Hohenheim graduate is no running slouch either. He's already run the Sydney marathon. And he tramped through half of New Zealand's South Island in December, just for something to do.
Perhaps then he's got a future as an adventure racer!
Pro Purse Hike for Port Mac
IMG, the world's leading sports, entertainment and media company, has also announced a huge increase in the prize purse for this years Panthers Ironman Australia Triathlon.
A huge cash injection into the prize pool will see the professionals competing for US$60,000, an increase of US$10,000 from 2006.
"The career of an Ironman athlete is an extremely tough one and to a huge extent prize money is their pay packet and we want to be able to reward their efforts as well as attracting the best Ironman athletes in the world to Port Macquarie," said Dallas O'Brien, IMG Director of Triathlon.
The hike in prize money is an indication of the strong position that Ironman is place nationally and internationally.
A huge cash injection into the prize pool will see the professionals competing for US$60,000, an increase of US$10,000 from 2006.
"The career of an Ironman athlete is an extremely tough one and to a huge extent prize money is their pay packet and we want to be able to reward their efforts as well as attracting the best Ironman athletes in the world to Port Macquarie," said Dallas O'Brien, IMG Director of Triathlon.
The hike in prize money is an indication of the strong position that Ironman is place nationally and internationally.
Alexander at Port Mac
Craig Alexander, the winner of last November’s Ford Ironman World Championship 70.3, has confirmed he’ll compete at the 2007 Panthers Ironman Australia Triathlon on April 1. Despite a career in triathlon that spans two decades this will be Alexander's first Ironman event.
Alexander, 33, is in the prime of his career and is now looking to add another national title to his belt in April.
Alexander, 33, is in the prime of his career and is now looking to add another national title to his belt in April.
22 Jan 2007
Weather weather
The forecast has improved dramatically from Sunday when there were little graphics with rain clouds for the next seven days. Nothing is fixed. (Forecast from the Sydney Morning Herald online site.)
Tuesday Mostly sunny Min: 21°C Max: 29°C
Wednesday Showers Min: 22°C Max: 27°C
Thursday Clearing shower Min: 22°C Max: 24°C
Friday Possible shower Min: 21°C Max: 25°C
Saturday Mostly sunny Min: 20°C Max: 31°C
Sunday Mostly sunny Min: 20°C Max: 25 C
Tuesday Mostly sunny Min: 21°C Max: 29°C
Wednesday Showers Min: 22°C Max: 27°C
Thursday Clearing shower Min: 22°C Max: 24°C
Friday Possible shower Min: 21°C Max: 25°C
Saturday Mostly sunny Min: 20°C Max: 31°C
Sunday Mostly sunny Min: 20°C Max: 25 C
Bike Service
Oli has update his shop's web site: see the Cheeky Monkey link to the right.
FYI. Don't forget to get your bike serviced from time to time. Here is what Cheeky Monkey offers, prices too.
Basic Service – $40:
This service is our most basic one and pretty much gets you back on the road. It adjusts the brakes and gears and any other quick things that need to be done like pumping up the tires, changing the tubes, or lubing the chain.
General Service - $70:
This is our normal service and is excellent value for money. It includes a gear and brake adjustment, straitening of the wheels, a full clean including the drive train, and lots of other little general bits that need to be done. We will also advise you on what we think that needs to be done in the future or what you need to keep your eye on. This kind of service is recommend every couple of months.
Full Service - $180:
This is our top service and is a good idea once a year or before any major race. We basically pull your bike apart and then put it back together. We overhaul hubs, headsets and bottom brackets. Your bike will be running like new after this service although expensive does reduce the overall cost of bike maintenance in the long run.
FYI. Don't forget to get your bike serviced from time to time. Here is what Cheeky Monkey offers, prices too.
Basic Service – $40:
This service is our most basic one and pretty much gets you back on the road. It adjusts the brakes and gears and any other quick things that need to be done like pumping up the tires, changing the tubes, or lubing the chain.
General Service - $70:
This is our normal service and is excellent value for money. It includes a gear and brake adjustment, straitening of the wheels, a full clean including the drive train, and lots of other little general bits that need to be done. We will also advise you on what we think that needs to be done in the future or what you need to keep your eye on. This kind of service is recommend every couple of months.
Full Service - $180:
This is our top service and is a good idea once a year or before any major race. We basically pull your bike apart and then put it back together. We overhaul hubs, headsets and bottom brackets. Your bike will be running like new after this service although expensive does reduce the overall cost of bike maintenance in the long run.
Swim safe
It's true the lifeguard tower at Bondi Beach is showing the water temperature as low as 14.6 degrees ... please, please be extra careful in the surf ... it really is wetsuit only time at the moment ... the icebergs is a safer option
The colder you get, the less you are able to assess what's going on ...
When it's this cold, as well as when the swell is up, if you must swim, please do so with a buddy, stay close to shore and keep checking on each other ...
Also, don't hesitate to call in the lifeguards, it's what they are there to do ...
[Exactly what happened to the poor man who drowned at Bondi late on Saturday afternoon may never be known. But it was cold and reports indicate that he was swimming alone. His wife and child were on the beach. Also note that it was a surfer who spotted him, after two helicopters and lifeguards on jetskis searched frantically and to no avail for some period of time.]
The colder you get, the less you are able to assess what's going on ...
When it's this cold, as well as when the swell is up, if you must swim, please do so with a buddy, stay close to shore and keep checking on each other ...
Also, don't hesitate to call in the lifeguards, it's what they are there to do ...
[Exactly what happened to the poor man who drowned at Bondi late on Saturday afternoon may never be known. But it was cold and reports indicate that he was swimming alone. His wife and child were on the beach. Also note that it was a surfer who spotted him, after two helicopters and lifeguards on jetskis searched frantically and to no avail for some period of time.]
Time Trial Tuesday
Drink before you arrive .. and those of you getting the caf this week, try not to run the rest of us over!
Time Trial Tuesday
Drink before you arrive .. and those of you getting the caf this week, try not to run the rest of us over!
20 Jan 2007
Showers Pending
It's be hot on Sunday with the temperature set to reach 37 degrees, perfect for those training for Malaysia (five weeks today).
And then the forecast calls for five days of showers. Hopefully not one continuous one.
And then the forecast calls for five days of showers. Hopefully not one continuous one.
Time Trial Two
And the race was on .. again. Last week's `black' drink turned `white', apparently, and after having had a chance to gulp several litres of it down, the best I can say is that I won't ever have to do so again! (It wasn't that bad, really. No, really! It's all in your head, sort of.)
The wind dialed back a bit, at least it wasn't gusting as strongly as last week, and the furnace was cranked up. The temperature hit a max of 31 degrees, though the headwind on the way back to the Caltex helped cool, and slow, everyone down.
As last week, the 90km warm up was followed by the 60km time trial. The general consensus was that average speeds were higher, and so was the effort, leaving everyone as smashed as the first week. Ahhhhhhh.
The wind dialed back a bit, at least it wasn't gusting as strongly as last week, and the furnace was cranked up. The temperature hit a max of 31 degrees, though the headwind on the way back to the Caltex helped cool, and slow, everyone down.
As last week, the 90km warm up was followed by the 60km time trial. The general consensus was that average speeds were higher, and so was the effort, leaving everyone as smashed as the first week. Ahhhhhhh.
18 Jan 2007
Free Beer!
Some of Australia's top long course triathletes descend upon the sleepy coastal town of Huskisson on the weekend of 24th - 25th February to battle it out for the title of the Australia Long Course and Sprint Course Champion.
2007 TAS Half Ironman champion Jo King is looking to continue her winning streak when she goes head to head with some of Australia 's leading Elite triathletes. Spearheading the men's challengers will be Jason Shortis.
The Huskisson Pub is set to rock on Saturday night with the Michelob Ultra Transition. Athletes can sit back relax and take in the spectacular ocean views whilst enjoying a FREE n icy cold Michelob Ultra Beer. Michelob Ultra Beer is Australia 's lowest carb and calorie beer new to the market.
To enter either of the sprint or long course races:
http://www.eliteenergy.com.au/
2007 TAS Half Ironman champion Jo King is looking to continue her winning streak when she goes head to head with some of Australia 's leading Elite triathletes. Spearheading the men's challengers will be Jason Shortis.
The Huskisson Pub is set to rock on Saturday night with the Michelob Ultra Transition. Athletes can sit back relax and take in the spectacular ocean views whilst enjoying a FREE n icy cold Michelob Ultra Beer. Michelob Ultra Beer is Australia 's lowest carb and calorie beer new to the market.
To enter either of the sprint or long course races:
http://www.eliteenergy.com.au/
Weekend Training
sat kurnell tt ... for those doing high5 trials everything same as before which is 6:15am at kurnell
others meet 6am york rd gates for standard ride
swim 5pm icebergs email if doing this
sun bike 6:15am york rd gates .. pacey from airport to sutho garage run after
jh
others meet 6am york rd gates for standard ride
swim 5pm icebergs email if doing this
sun bike 6:15am york rd gates .. pacey from airport to sutho garage run after
jh
Friday Track
Run down, run past or trip (accidentally of course) who ever happens to run by you. And remember it's best to say sorry even if you aren't. The ground isn't really that hard anyway - it's grass!!
6am at the oval
Bring on those 880s!!!
6am at the oval
Bring on those 880s!!!
17 Jan 2007
Kurnell Three and Four!!
Racing at Kurnell is set for February 11 and March 11 for the final rounds of the Sydney Triathlon Series and the Pro Tour and of course on March 18, Sydney's first Olympic Distance event for many years will share the course as T3 events runs the TriNSW Olympic Distance championships from Cronulla - see www.cronullatriathlon.com.au
And the All Women's races are set for February 4th at Penrith - see www.trinswrace.org> TriNSW Races > All Women's Information (and entry!)
So train safe, have some fun racing and we hope to see you in Kurnell in February when we'll be working to have that bike course smooth and safe, and possibly a revamped swim course to end those nasty oyster cuts that plague the current entry and exit...
And the All Women's races are set for February 4th at Penrith - see www.trinswrace.org> TriNSW Races > All Women's Information (and entry!)
So train safe, have some fun racing and we hope to see you in Kurnell in February when we'll be working to have that bike course smooth and safe, and possibly a revamped swim course to end those nasty oyster cuts that plague the current entry and exit...
Canberra Tri Festival
2007 Canberra Capital Triathlon Festival, 26-28 January
Incorporating Race #3 of the Australian Triathlon Series
Pre-entries
Online and hard copy entries for most festival events received after Sunday 21st January will incur a late fee. Enter online now and save www.triathlonact.com.au/1498
Incorporating Race #3 of the Australian Triathlon Series
Pre-entries
Online and hard copy entries for most festival events received after Sunday 21st January will incur a late fee. Enter online now and save www.triathlonact.com.au/1498
16 Jan 2007
Tassie Half Results
Just found a link to the results:
http://www.tasmanianevents.com.au/
then go to the left side of the page and click on Half Ironman
that will open another page, and if you scroll down, you'll see an Excel attachment that has the actual results
For the record, it was a close for both the pro men and pro women. Pete Jacobs was first in 3:51:23 (1:08 ahead of Mitch Dean) and Jo King won in 4:26:51 (1:07 faster than Mel Ashton).
As for our crew, Nick Saunders was 9th in 4:09, Andrew Rodd (first half ironman) in 5:12!!
Other familiar names included Kristian, Stephen Firth, Craig Johnson, Stephen Elliott.
Let me know if there's anyone else.
http://www.tasmanianevents.com.au/
then go to the left side of the page and click on Half Ironman
that will open another page, and if you scroll down, you'll see an Excel attachment that has the actual results
For the record, it was a close for both the pro men and pro women. Pete Jacobs was first in 3:51:23 (1:08 ahead of Mitch Dean) and Jo King won in 4:26:51 (1:07 faster than Mel Ashton).
As for our crew, Nick Saunders was 9th in 4:09, Andrew Rodd (first half ironman) in 5:12!!
Other familiar names included Kristian, Stephen Firth, Craig Johnson, Stephen Elliott.
Let me know if there's anyone else.
15 Jan 2007
Surf is rising!!
The temperature at the Icebergs was posted at 22.1 degrees this afternoon about 3pm, with the sea temp posted at 19.8 degrees.
Who needs a wetsuit?
Who needs a wetsuit?
Rudy Project Sale !!!
Just walked by the new Rudy Project store on Gould St, near the corner of Curlewis St, in Bondi and there was a sign on the window saying 30 per cent off everything in the store .. alas, the store was closed .. and there were no times for when it was actually open or how long the sale would run.
Individual Time Trial
From Wikipedia:
ITT's are referred to as "the race of truth", as winning depends only on each rider's strength, endurance and determination against the clock.
To do well in an ITT, a cyclist must
* maintain a steady power output for long periods
* maintain a controlled heart rate for long periods
* have a smooth, regular pedalling technique
* position himself to be extremely aerodynamic
* discipline himself to operate just below the anaerobic threshold until near the end of the course
* blot out pain and all other distractions
Beginners are often criticized for putting in a J profile effort, meaning that they often go out too hard in the beginning, compensate by reducing their efforts in the middle, and then realize towards the end that they have not put out enough effort during the race.
ITT's are referred to as "the race of truth", as winning depends only on each rider's strength, endurance and determination against the clock.
To do well in an ITT, a cyclist must
* maintain a steady power output for long periods
* maintain a controlled heart rate for long periods
* have a smooth, regular pedalling technique
* position himself to be extremely aerodynamic
* discipline himself to operate just below the anaerobic threshold until near the end of the course
* blot out pain and all other distractions
Beginners are often criticized for putting in a J profile effort, meaning that they often go out too hard in the beginning, compensate by reducing their efforts in the middle, and then realize towards the end that they have not put out enough effort during the race.
14 Jan 2007
Kurnell - Jacqui stars!
A bright morning, buoys that stayed in place and just a light breeze met competitors this morning. Perfect conditions.
The crew backed up from the time trial in very solid form:
Jacqui was second in her age group with a superb 18.48 run (no more mercy at track!)
Tony Golden was second in his age group!!!
Among other age group results:
Alice was 4th .. Tim was 6th .. Trent was just outside of the top 10 .. Steve Murray put in a solid performance ..
John (fresh legs) was 1st in his age group .. Dingo (i live to race, not train) was 9th in the always competitive 30-35'ers ..
I thought I recognized a few more faces during the race but couldn't immediately see additional names in the results.
For all the results:
http://www.multisportaustralia.com.au/default.aspx
The crew backed up from the time trial in very solid form:
Jacqui was second in her age group with a superb 18.48 run (no more mercy at track!)
Tony Golden was second in his age group!!!
Among other age group results:
Alice was 4th .. Tim was 6th .. Trent was just outside of the top 10 .. Steve Murray put in a solid performance ..
John (fresh legs) was 1st in his age group .. Dingo (i live to race, not train) was 9th in the always competitive 30-35'ers ..
I thought I recognized a few more faces during the race but couldn't immediately see additional names in the results.
For all the results:
http://www.multisportaustralia.com.au/default.aspx
13 Jan 2007
Time Trial Saturday
Well it was a cold windy start to the day, and while it did warm up as the sun rose, it was blowing like a gale down at Kurnell, especially at the end of the National Park.
Litres and litres, and more litres, of fluid were consumed and expelled. No further details needed.
After a 90k ``warm up'', the time trial got underway and everyone hammered themselves in accordance with the terms of reference. `Go hard!`
What will be interesting is to see how everyone progresses through the next three Saturday's of time trialling.
Hopefully it won't always be as windy.
Litres and litres, and more litres, of fluid were consumed and expelled. No further details needed.
After a 90k ``warm up'', the time trial got underway and everyone hammered themselves in accordance with the terms of reference. `Go hard!`
What will be interesting is to see how everyone progresses through the next three Saturday's of time trialling.
Hopefully it won't always be as windy.
Triathlete Hall of Fame
Triathlete magazine has announced ITU president Les MacDonald as its 2007 inductee into the Triathlete Hall of Fame.
One of the most influential individuals in the history of the sport, the argument exists that McDonald is personally responsible for triathlon’s inclusion into the Olympic Games as well as the formation and longevity of the ITU World Cup series.
Not only is McDonald an influential politician, at the helm of the Vancouver-based International Triathlon Union since the organization’s inception in 1989, he was also a top triathlete and coach in his own right.
With his induction, McDonald joins the inaugural Hall of Fame class of 1998, which consists of triathlon founders Tom Warren, Bill Shanahan, David Pain, Bill Phillips and Jack Johnstone; the 1999 class of Dave Scott, John Collins, John Howard, Sally Edwards and Valerie Silk; the 2000 class of Julie Moss, Scott Tinley, Carl Thomas and Jim Curl; 2001 inductee Scott Molina; 2002 inductee Mark Allen; 2003 inductees Sylviane and Patricia Puntous; 2004 inductees Dan Empfield and Mike Pigg; 2005 inductee Paula Newby Fraser and 2006 inductees Greg Welch and Erin Baker.
"Les is one of the more colorful personalities in the in the history of the sport," says Triathlete magazine publisher John Duke. "It is my honor to induct him into the Triathlete Hall of Fame."
One of the most influential individuals in the history of the sport, the argument exists that McDonald is personally responsible for triathlon’s inclusion into the Olympic Games as well as the formation and longevity of the ITU World Cup series.
Not only is McDonald an influential politician, at the helm of the Vancouver-based International Triathlon Union since the organization’s inception in 1989, he was also a top triathlete and coach in his own right.
With his induction, McDonald joins the inaugural Hall of Fame class of 1998, which consists of triathlon founders Tom Warren, Bill Shanahan, David Pain, Bill Phillips and Jack Johnstone; the 1999 class of Dave Scott, John Collins, John Howard, Sally Edwards and Valerie Silk; the 2000 class of Julie Moss, Scott Tinley, Carl Thomas and Jim Curl; 2001 inductee Scott Molina; 2002 inductee Mark Allen; 2003 inductees Sylviane and Patricia Puntous; 2004 inductees Dan Empfield and Mike Pigg; 2005 inductee Paula Newby Fraser and 2006 inductees Greg Welch and Erin Baker.
"Les is one of the more colorful personalities in the in the history of the sport," says Triathlete magazine publisher John Duke. "It is my honor to induct him into the Triathlete Hall of Fame."
11 Jan 2007
Surf watching
From Oli and Trent:
check out the bondi surf and icebergs pool webcam by pasting this address into your browser
www.coastalwatch.com/camera/cameras_large.aspx?cam=3800&mode=windows&state=QLD
also check out swellnet.com.au - the camera moves around the beach in realtime, and zooms in on the north end.
check out the bondi surf and icebergs pool webcam by pasting this address into your browser
www.coastalwatch.com/camera/cameras_large.aspx?cam=3800&mode=windows&state=QLD
also check out swellnet.com.au - the camera moves around the beach in realtime, and zooms in on the north end.
Weekend training
fri track 6am mckay oval .. make sure 2k warm up done when u have got to oval
fri swim i cant make 6 pm .. anyone for earlier?
sat for those not doing trial 6am york rd gates 100k kurnell or waterfall
sat swim 5 pm bondi icebergs but please email me to confirm
those doing trial see trial sheet emailed for 6:15am start at kurnell .. please email me if cannot get there asap
sun bike 6:15 am york rd gates waterfall come back through nat park e2 up hills only .. run after
or kurnell sprint tri (i will be here)
regards
john
fri swim i cant make 6 pm .. anyone for earlier?
sat for those not doing trial 6am york rd gates 100k kurnell or waterfall
sat swim 5 pm bondi icebergs but please email me to confirm
those doing trial see trial sheet emailed for 6:15am start at kurnell .. please email me if cannot get there asap
sun bike 6:15 am york rd gates waterfall come back through nat park e2 up hills only .. run after
or kurnell sprint tri (i will be here)
regards
john
Running Hurt
There's a story in the New York Times about when it's OK to run hurt.
http://www.nytimes.com/2007/01/11/fashion/11FITNESS.html
``Dr. Kocher said he sometimes advises taking an anti-inflammatory pill, but worries about masking pain so much that patients injure themselves even more by overdoing the exercise.
His rule of thumb, Dr. Kocher said, is that if the pain is no worse after exercising than it is when the person simply walks, then the exercise “makes a lot of sense.”
It also helps patients psychologically, he added. “If you take athletes or active people out, they get depressed, they get wacky,” Dr. Kocher explained.''
http://www.nytimes.com/2007/01/11/fashion/11FITNESS.html
``Dr. Kocher said he sometimes advises taking an anti-inflammatory pill, but worries about masking pain so much that patients injure themselves even more by overdoing the exercise.
His rule of thumb, Dr. Kocher said, is that if the pain is no worse after exercising than it is when the person simply walks, then the exercise “makes a lot of sense.”
It also helps patients psychologically, he added. “If you take athletes or active people out, they get depressed, they get wacky,” Dr. Kocher explained.''
10 Jan 2007
Sydney Forecast
Thursday
Mostly sunny
Min: 19°C Max: 29°C
Friday
Late thunder
Min: 22°C Max: 31°C
Saturday
Possible thunderstorm
Min: 21°C Max: 27°C
Sunday
Showers
Min: 21°C Max: 25°C
Mostly sunny
Min: 19°C Max: 29°C
Friday
Late thunder
Min: 22°C Max: 31°C
Saturday
Possible thunderstorm
Min: 21°C Max: 27°C
Sunday
Showers
Min: 21°C Max: 25°C
Bondi water temp
Waverly Council has the following conditions bulletin on the surf at Bondi:
http://www.waverley.nsw.gov.au/the_beachie.asp
As of 9am this morning, the water temp was 18 degrees, up from 16.9 degrees yesterday.
http://www.waverley.nsw.gov.au/the_beachie.asp
As of 9am this morning, the water temp was 18 degrees, up from 16.9 degrees yesterday.
Hypothermia - A Few Facts
Given that the ocean's water temperature is unusually low for this time of the year, it's important to be aware of how you are coping with it, and those swimming with you.
Here are a few facts on hypothermia from Wikipedia. Based on these three stages, I was in the second one when I DECIDED to get help during Sunday's swim. Fortunately, I realised that I was in trouble and I was still alert enough to get it.
***
Hypothermia refers to any condition in which the temperature of a body drops below the level required for normal metabolism and/or bodily function to take place.
Stage 1
Body temperature drops by 1°C - 2°C below normal temperature C (1.8°-3.6°F, or between 96.8°F - 95°F). Mild to strong shivering occurs. Unable to perform complex tasks with the hands; the hands become numb. Blood vessels in the outer extremities contract, lessening heat loss to the outside air. Breathing becomes quick and shallow. Goose bumps form, raising body hair on end in an attempt to create a insulating layer of air around the body (a vestigial response, but useful in other species).
Stage 2
Body temperature drops by 2°C - 4°C (3.6°F - 7.2°F, or between 95°F - 91.4°F). Shivering becomes more violent. Muscle miscoordination becomes apparent. Movements are slow and labored, accompanied by a stumbling pace and mild confusion, although the victim may appear alert. Surface blood vessels contract further as the body focuses its remaining resources on keeping the vital organs warm. Victim becomes pale. Lips, ears, fingers and toes may become blue.
Stage 3
Body temperature drops below approximately 32°C or 90°F (normal is 37°C or 98.6°F). Violent shivering persists; difficulty speaking, sluggish thinking, and amnesia start to appear; inability to use hands and stumbling are also usually present. Cellular metabolic processes shut down. Below 86°F (30°C) shivering stops and the exposed skin becomes blue and puffy, muscle coordination very poor, walking nearly impossible, and the victim exhibits incoherent/irrational behavior or even a stupor. Pulse and respiration rates decrease significantly. Major organs fail. Clinical death occurs. Because of decreased cellular activity in stage 3 hypothermia, the body will actually take longer to undergo brain death.
[The treatment that I received was: get out of the water as fast as possible, wrapped in emergency blanket, warm to hot shower, take off wet clothes, wrapped again in emergency blanket and towels and anything else available and then given oxygen. And I was still shivering so much that someone watched to make sure I didn't fall off the medical table.]
So please be careful in the water when it's cold.
Here are a few facts on hypothermia from Wikipedia. Based on these three stages, I was in the second one when I DECIDED to get help during Sunday's swim. Fortunately, I realised that I was in trouble and I was still alert enough to get it.
***
Hypothermia refers to any condition in which the temperature of a body drops below the level required for normal metabolism and/or bodily function to take place.
Stage 1
Body temperature drops by 1°C - 2°C below normal temperature C (1.8°-3.6°F, or between 96.8°F - 95°F). Mild to strong shivering occurs. Unable to perform complex tasks with the hands; the hands become numb. Blood vessels in the outer extremities contract, lessening heat loss to the outside air. Breathing becomes quick and shallow. Goose bumps form, raising body hair on end in an attempt to create a insulating layer of air around the body (a vestigial response, but useful in other species).
Stage 2
Body temperature drops by 2°C - 4°C (3.6°F - 7.2°F, or between 95°F - 91.4°F). Shivering becomes more violent. Muscle miscoordination becomes apparent. Movements are slow and labored, accompanied by a stumbling pace and mild confusion, although the victim may appear alert. Surface blood vessels contract further as the body focuses its remaining resources on keeping the vital organs warm. Victim becomes pale. Lips, ears, fingers and toes may become blue.
Stage 3
Body temperature drops below approximately 32°C or 90°F (normal is 37°C or 98.6°F). Violent shivering persists; difficulty speaking, sluggish thinking, and amnesia start to appear; inability to use hands and stumbling are also usually present. Cellular metabolic processes shut down. Below 86°F (30°C) shivering stops and the exposed skin becomes blue and puffy, muscle coordination very poor, walking nearly impossible, and the victim exhibits incoherent/irrational behavior or even a stupor. Pulse and respiration rates decrease significantly. Major organs fail. Clinical death occurs. Because of decreased cellular activity in stage 3 hypothermia, the body will actually take longer to undergo brain death.
[The treatment that I received was: get out of the water as fast as possible, wrapped in emergency blanket, warm to hot shower, take off wet clothes, wrapped again in emergency blanket and towels and anything else available and then given oxygen. And I was still shivering so much that someone watched to make sure I didn't fall off the medical table.]
So please be careful in the water when it's cold.
9 Jan 2007
Positive psychology
There's an interesting story, I think, on the New York Times online site called: Happiness 101.
It's a review of positive psychology .. and it talks about getting into the flow, which is similar to be in the zone.
It's a long story. Just fyi!
It's a review of positive psychology .. and it talks about getting into the flow, which is similar to be in the zone.
It's a long story. Just fyi!
Port Mac accommodation
Hi all,
I am about to let go of some accommodation I had booked for IM. Change in circumstances. It’s a new 2 bed unit near lighthouse beach situated at the round-a-bout as you turn to head to Lake Cathie . It’s near lighthouse beach, Coles across the road and ten mins to town.
Cost would be $875 and it can only be booked for 6-7 nights. Link is below.
http://www.portoasis.com.au/features.html
If you are interested or know someone please let me know before I cancel.
Regards
Steve Murray
email: smurray@mipi.com.au
I am about to let go of some accommodation I had booked for IM. Change in circumstances. It’s a new 2 bed unit near lighthouse beach situated at the round-a-bout as you turn to head to Lake Cathie . It’s near lighthouse beach, Coles across the road and ten mins to town.
Cost would be $875 and it can only be booked for 6-7 nights. Link is below.
http://www.portoasis.com.au/features.html
If you are interested or know someone please let me know before I cancel.
Regards
Steve Murray
email: smurray@mipi.com.au
Women's Tri at Penrith
Set down for February 4th at Sydney's International Regatta Centre, Penrith - the All Women's triathlons are based in a great venue that allows safe participation over two relatively easy and short distance triathlons, with a rare chance for women to relax as they particpate.
Women may enter as an individual entry, or together with a group of friends to make up a ‘team entry’.
There is a choice of two distances; the Enticer Tri - over a 250m Swim, 10km Cycle, 2.5km Run or the Sprint Distance triathlon of 500m Swim, 20km Cycle, 5km run.
For further information please check out the website at www.trinswrace.org > TriNSW Races > All Women's Information. Volunteers can also sign on withing the same website.
Women may enter as an individual entry, or together with a group of friends to make up a ‘team entry’.
There is a choice of two distances; the Enticer Tri - over a 250m Swim, 10km Cycle, 2.5km Run or the Sprint Distance triathlon of 500m Swim, 20km Cycle, 5km run.
For further information please check out the website at www.trinswrace.org > TriNSW Races > All Women's Information. Volunteers can also sign on withing the same website.
8 Jan 2007
Roughwater results
If anyone is aware of a link, let me know and I'll post it here. I can't find anything yet about the event.
Canberra Capital Tri - Jan 28th
Canberra Capital Triathlon Sunday 28 January 7am start
Location: Commonwealth Park
Distance: 1500/40/10 - min age 15yrs
$99 for TA members, $120 non members
Closing date for entries January 21
http://admin.eventdirector.net/resources/TACT/SITES/68/default.asp?PageID=1498
Location: Commonwealth Park
Distance: 1500/40/10 - min age 15yrs
$99 for TA members, $120 non members
Closing date for entries January 21
http://admin.eventdirector.net/resources/TACT/SITES/68/default.asp?PageID=1498
Canberra January 26-28
Canberra Capital Triathlon Festival
This great long weekend of multi-sport events has expanded for 2007 to include an ITU Junior Triathlon National Series event and, with the road closures for this elite event, we are also able to offer a Kids Triathlon on the closed course as well!
The schedule of events commence on Australia Day and include:
Canberra Capital Lake Swim - Friday 26 January 2007 - 1.30pm (400m or 1500m)
Enticer Triathlon - Saturday 27 January 2007 - 2.30pm (300/10/2)
TA ITU Junior Series Race #1 - Saturday 27 January 2007 - 4.00pm (750/20/5). For current selection information for ITU Juniors, please refer to the document downloadable at the very bottom of this page.
Canberra Capital Kids Triathlon - Saturday 27 January 2007 - 6.30pm (100/3/500 or 200/6/1)
Canberra Capital Triathlon - Sunday 28 January 2007 - 7.00am (1.5/40/10 ATS selection event)
This great long weekend of multi-sport events has expanded for 2007 to include an ITU Junior Triathlon National Series event and, with the road closures for this elite event, we are also able to offer a Kids Triathlon on the closed course as well!
The schedule of events commence on Australia Day and include:
Canberra Capital Lake Swim - Friday 26 January 2007 - 1.30pm (400m or 1500m)
Enticer Triathlon - Saturday 27 January 2007 - 2.30pm (300/10/2)
TA ITU Junior Series Race #1 - Saturday 27 January 2007 - 4.00pm (750/20/5). For current selection information for ITU Juniors, please refer to the document downloadable at the very bottom of this page.
Canberra Capital Kids Triathlon - Saturday 27 January 2007 - 6.30pm (100/3/500 or 200/6/1)
Canberra Capital Triathlon - Sunday 28 January 2007 - 7.00am (1.5/40/10 ATS selection event)
7 Jan 2007
Roughwater finishers
Congrats to all who started the swim, and especially to those who finished. I did recognise Jacqui onshore as I was being escorted to the showers.
Too cold for this Canadian!
ell, the Roughwater swim wasn’t exactly what I had visualised!
The temperature was announced as 16.5 degrees. The air temperature was 23 degrees. I thought that I should test the conditions so I went for a short swim about half an hour before the 10am start. I was able to confirm that the water was cold – and I also convinced myself that I’d be able to stay warm as long as I kept moving.
I was looking forward to the swim and I wanted to have a benchmark of my swim fitness.
Cold is not my friend, even though I am Canadian. Ironic isn’t it? The one DNF that I have came in the Netherlands where a heavy rain and hail storm during the bike of a three-quarter Ironman led me to drop out of the race because I couldn’t stand the cold cutting through me as I descended the hills. It took hours, including a few in a medical tent while Margreet raced on, before I felt normal again.
The horn sounded and off into the surf at Bondi my wave went. I wasn’t aggressively racing in! I braced myself as best I could for the initial cold and then got on with it.
I swam well out to the first buoy and kept telling myself to focus on swimming and not being cold. The shape of the course seemed a bit different in the water than online. I passed the second and third buoys and began the homestretch. I felt strong, and eager to finish.
I stopped once to get my bearings as the waves were rolling at a decent pitch for me and I was a bit unsure whether everyone in front of me was going in the right direction. I didn’t want to swim any extra distance.
That momentary stop intensified the cold. I swam a few more strokes and stopped again. I repeated that once more and then headed straight for a surf ski – I was simply too cold and the finish was still too far away. It was time for me to get out.
I have no idea exactly how far I swam in total but I think I was in the water about 30 minutes – simply too long for me. At the moment, I have very little insulation.
I rather ungracefully boarded the surf ski and was helped to a surf rescue inflatable. We waited for a few minutes to see if anyone else might join me but I think as I started to shiver more forcefully the guys opts to head to shore. And off we went.
Onshore, I got an emergency blanket, then a second blanket and then I was escorted to the surf club for at least a 10-minute hot shower before a doctor intervened. It gets more interesting!
I was laid out in a medical room, wrapped up and even got some oxygen. And I was shivering uncontrollably for a few minutes. Fortunately Margreet tracked me down. On the doctor’s orders, she gave me a huge hug for about 10 minutes and finally the shivering started to ease. Whew! Perfect timing!!
We took a taxi home as recommended even though it’s just a 2-3km walk. When you have hypothermia all the blood rushes to the core and if it rushes back too fast to the arms and legs, there’s a chance that the hypothermia will return.
I had another hot shower, put on two layers of clothing, enjoyed several massive pancakes with maple syrup, a cup of tea and then I crashed in bed. I was fast asleep within minutes.
And I’ll be lying low the rest of today and Monday. See you Tuesday!!!
[Note to coach: I rode 50k in the park on my own before the swim]
The temperature was announced as 16.5 degrees. The air temperature was 23 degrees. I thought that I should test the conditions so I went for a short swim about half an hour before the 10am start. I was able to confirm that the water was cold – and I also convinced myself that I’d be able to stay warm as long as I kept moving.
I was looking forward to the swim and I wanted to have a benchmark of my swim fitness.
Cold is not my friend, even though I am Canadian. Ironic isn’t it? The one DNF that I have came in the Netherlands where a heavy rain and hail storm during the bike of a three-quarter Ironman led me to drop out of the race because I couldn’t stand the cold cutting through me as I descended the hills. It took hours, including a few in a medical tent while Margreet raced on, before I felt normal again.
The horn sounded and off into the surf at Bondi my wave went. I wasn’t aggressively racing in! I braced myself as best I could for the initial cold and then got on with it.
I swam well out to the first buoy and kept telling myself to focus on swimming and not being cold. The shape of the course seemed a bit different in the water than online. I passed the second and third buoys and began the homestretch. I felt strong, and eager to finish.
I stopped once to get my bearings as the waves were rolling at a decent pitch for me and I was a bit unsure whether everyone in front of me was going in the right direction. I didn’t want to swim any extra distance.
That momentary stop intensified the cold. I swam a few more strokes and stopped again. I repeated that once more and then headed straight for a surf ski – I was simply too cold and the finish was still too far away. It was time for me to get out.
I have no idea exactly how far I swam in total but I think I was in the water about 30 minutes – simply too long for me. At the moment, I have very little insulation.
I rather ungracefully boarded the surf ski and was helped to a surf rescue inflatable. We waited for a few minutes to see if anyone else might join me but I think as I started to shiver more forcefully the guys opts to head to shore. And off we went.
Onshore, I got an emergency blanket, then a second blanket and then I was escorted to the surf club for at least a 10-minute hot shower before a doctor intervened. It gets more interesting!
I was laid out in a medical room, wrapped up and even got some oxygen. And I was shivering uncontrollably for a few minutes. Fortunately Margreet tracked me down. On the doctor’s orders, she gave me a huge hug for about 10 minutes and finally the shivering started to ease. Whew! Perfect timing!!
We took a taxi home as recommended even though it’s just a 2-3km walk. When you have hypothermia all the blood rushes to the core and if it rushes back too fast to the arms and legs, there’s a chance that the hypothermia will return.
I had another hot shower, put on two layers of clothing, enjoyed several massive pancakes with maple syrup, a cup of tea and then I crashed in bed. I was fast asleep within minutes.
And I’ll be lying low the rest of today and Monday. See you Tuesday!!!
[Note to coach: I rode 50k in the park on my own before the swim]
6 Jan 2007
Alice's Kona Report
Really the journey began when I qualified at Port Macquarie Ironman 2006. After battling a few personal issues I had the race of my life and qualified for one of the world’s most prestigious event. I was so excited but at the same time a little worried because now I had to do another Ironman. I had heard so many different stories about Hawaii. Some said it’s so windy, it’s hot, but the road is smooth – oh and there is pretty fish to look at in the swim. When I told people that I was doing the Hawaiian Ironman – some seemed quite surprised, even a little shocked. (Not sure why)
After Port Mac Ironman I decided to take about 6 weeks off training so the 1st bit of running training was the Sydney Half Marathon. John had told me to go easy (i.e. E1/E) so I went out as fast as I could and raced the whole 21 km in E3/E4. I think I totally blew up in the last 2-3 km and ended up running a PB by about 20 seconds. (Not to mention beating Stephen by about 10 minutes) As a result of not listening to John, thinking I was invincible & totally smashing myself I ended up with a knee injury. So just when I was more than ready to start my 20 week programme for Kona, it was already going pear-shaped. I had “runner’s knee”. John did say to me “I told you so, and that I need to learn to listen”. Not sure whether my injury was worth smashing Stephen by 10 minutes – maybe? Anyway after about 6 weeks of physio, massage, stretching, MRI scan, Yoga, being paranoid and thinking I could never run again - I slowly began to start to run – walk 2 minutes/run 5 minutes and then gradually increasing the running time. Finally I could run 4 kms without stopping. In the meantime I was focusing on my bike and swim and in some ways my running injury was a blessing in disguise because my cycling really improved. I did have a major extra added bonus – Giant sponsored me a brand new time trial bike. (which I absolutely love – it’s awesome.)
Training in winter was really hard both physically and mentally. Up at 5 am in 4 degrees, dark, and cold - while everyone else was in bed hibernating. It’s just not pleasant and I honestly think that I couldn’t train through another Australian winter. I remember being freezing cold from the rain and wind and the only thing that kept me training was that I was competing in a World Championship – The Famous Hawaiian Ironman. There were some upsides about training in winter which was the group I trained with – Lisa, Jacqui, Vic, Gezz, John Mergler, Dingo, Damo, Stirling, Dave, Amanda. (Not John because all he just kept sending us emails about how warm, sunny and hot it was in Ibiza.) Then there was the “Scott Penny’s camp in Cairns & Port Douglas at the end of August with Prueski, Luke, Jason, Mathias and last but not least – Amanda. Bike camp was awesome – we rode about 700km, swam about 14 km, and ran 50 – 75 km in about 8 days. Back from Bike camp and all of a sudden it was only 4 weeks until I left for Kona. My training kms were getting pretty high and for awhile my weekends consisted of Saturday 100km bikes and then on Sunday 160 km – 180 km with 24 km run off the bike.
I entered Gold Coast Half as a team (3 x weeks before Kona) because I was only going to do the swim and the bike as I didn’t trust myself on the run as it was too close to Hawaii. My team runners kept quitting on me so I ended up racing all 3 legs but just had to take it easy on the run. It was really difficult to take it easy on the run because of my competitive nature but this time I did listen to John because I did not want to ruin my race for Hawaii.
The following weekend after Gold Coast I left for Honolulu. I arrived in Kona 2 weeks before the race to help acclimatise in the Hawaii heat. My 1st thoughts of Kona was that it reminded me of home (of where I grew up in outback Australia) There is a road between Broken Hill and Wilcannia which 180 km of straight road and not much scenery or changes so it feels like you aren’t getting anywhere – that’s what the Queen K Highway is like. On the first day I went for a ride and run with John and John Mergler – it was really hot and my heart rate was much higher than usual. I kind of expected that though from what everyone had told me but I must admit that I did think it would be hard to do an Ironman in those conditions. Eva arrived the next day – was so nice to see her since I hadn’t seen her for 7 months and after living together and seeing each other every day – was really great to catch up.
So 2 weeks in Kona and slowly it got busier and busier with athletes and spectators arriving. Everyone was talking about this and that, what about this, what about that. In the end I had to convince myself that there is no point worrying about the things you can’t control – just worry about the things you can control. My mum arrived and then Amanda arrived and so now I was getting a little nervous and only 2 days to go. Fit and tanned people everywhere so I blended in well….ha ha.
The day before I put my bike into transition – it’s very organised I almost felt like a professional. They escort you to your bike position and you put your race bags in – even though I had double, triple checked my race bags (I checked Eva’s, she checked mine) I was still paranoid that I had forgotten something. Race morning I was up at 3.50 am to eat my 800 calories and then Eva, Chris, Stirling and I drove down to the race start and then got our numbers stamped into our arms. Finally – it was the moment I had been waiting for – it was like a pressure cooker ready to go off. The atmosphere was amazing and there was so much energy around – I was pretty excited. Entered into the water, the chopper was circling above us and the gun went off.
I started swimming – not too hard because I knew it wasn’t an easy swim. So I thought to myself “where are the pretty fish” (I don’t really remember seeing them) however I did see John Hill after about 1 km. I said hello and he smiled – quite a funny moment. I could see the boat which was the half way mark and it didn’t seem to take long to get there which meant I just had to make it back to the big Gatorade Bottle – it seemed to be further on the way back. Eventually I made it back to the Pier and I was out of the water – checked my watch and it was 1.11 swim (that didn’t really mean much because you can’t tell much from the swim – I didn’t know whether it was fast or slow)
So I ran to get my bag, then into the change rooms and onto my bike. Loaded up with all my nutrition before I knew it I was on the bike course. I rode passed Mum, Mona and Amanda standing in the middle of the
“Queen K” and Amanda told me I was in 25th and I think Mum was almost crying with excitement (I was happy with 25th because I wanted to finish top 20 in my age group and it was early days) – I went to look at my heart rate monitor and wasn’t working - heck. I didn’t think I was going too hard but sometimes you can’t tell with all the excitement and adrenalin so I was trying to get my heart rate monitor working but still about 30 kms into the bike it wasn’t working. Finally about about 45 kms it started working – 145 (shit that’s only E1) so I tried to go a bit harder but I didn’t really feel myself and was also a little bit scared of blowing up. Greg Welch had told before the race – “Whatever you do – make sure you leave some for the run” I was waiting for the wind and the sun to come out but it wasn’t that windy and it wasn’t that hot either. There were a few packs that overtook me and I tried to go with them but it just didn’t feel right so I did my own race. I was riding along the Queen K and thinking “Wow – I am actually doing Hawaii” and then I would concentrate again and look at my speedo because exactly every 20 minutes I had a gel and also made sure that I drank at least 750 mls per hour. I was a little bit unco at the aid stations and I actually hit one of the volunteers with an empty water bottle – (I felt terrible about it) I was really strict on my nutrition so that kept my mind busy and before I knew it I cycled past all the “Tritravel Gang” just before you turn left to Hawi – that was great to have all the Aussies & Dingo’s crew cheering because there wasn’t much cheering along the Queen K. There was just black lava.
Up to Hawi and I saw all the leaders coming back – I didn’t mind the climb up to Hawi and it was a bit of change of scenery and then at the turn around about (95 km) Wendo was there cheering me on (it was awesome to have someone there – thanks Wendo) I flew down Hawi at about 60 km/hour and caught up to Nicole Ward (fellow aussie competitor in my age group). Before I knew it I was back on the Queen K and the road was wet but it didn’t rain on me so I missed that part of the race. I had ridden about 120 km and it was quite steamy and windy and I didn’t feel the best – every time I looked at my speedo I am sure it said about 27 km/h and I was trying to go faster but my legs just didn’t really want to go. In hindsight I probably should have had some caffeine to get me through. Nicole and I spent the next 30 km together taking it in turns (legally of course) and then I started to feel a bit better and I finally got to the cemetery which I think was about 30 km to go. On the home stretch now – just the airport (where Teresa Rider went flying passed) me and then I was back in town. What a relief – I made it through the bike course, no flat tyres and my ride time of 5.52 (that’s my fastest Ironman bike by 9 minutes so I was pretty happy) so now just the run to go.
Back into transition – the one good thing about Ironman is that they take your bike for you and I was so glad to give it away and start the marathon. Nicole and I were in the change tent together and she was bit quicker than me but I wasn’t far behind. Out of transition and up the hill and I overtook Nicole in the 1st km and I felt ok. It was hot though – bloody hot in fact and I saw Mum, Amanda and Mona again and I they were cheering like crazy. So up Alii drive and I saw John Hill, John Mergler, Dingo, Stirling Chris W, Eva and they all looked pretty good at that stage. I was glad that everyone was having a good race and it’s nice to see everyone and know that you’re not alone. John Hill said – “Its cooler on the way back” I made it to the blue church which is the turn around and every station along the way I drank cola and water and grabbed some ice and let it melt into my hands. It didn’t seem to be much cooler on the way back so I am not sure what John was on about. I was overtaking a few people I was running a bit under 5 min/km pace – my heart rate was high though – I was in high E3 for the first 10 km which I did in 47 mins and then back on the Queen K and there was still people coming in on bikes (I was so glad that wasn’t me). I had divided the Queen K into sections – traffic light, boat harbour, brown sign (half way). Blue shed and then the energy lab so I didn’t find it too bad and at the half way mark I did in 1 hour 45 min so I just had to keep that pace for the rest of the way but I got slower and slower. Some people had started to walk now and they were running in and out of the porta loos, sitting on the side of the road, walking, stopping, vomiting etc. There was no way that I was going to stop or even walk. I could see the energy lab now and I didn’t feel too bad. I turned right into the energy lab and the music was pumping and there was a sense that kind of told me that it’s ok to walk now because everyone else was walking. I remembered what JC had told me in his good luck email about the carnage in the energy lab and not to give up like everyone else so I stayed strong and kept running. I actually ran out of caffeine gels because I miscalculated the special needs station – its was at 30 km not 24 like I thought so I kind of started running low on energy but didn’t want to try anything new so I had to wait until the special needs for my next gel. I was a little worried but knew it wouldn’t stop me from running. I made it to the turn around at the energy lap and now just had to run up the hill and back onto the Queen K – I wasn’t feeling too bad although the sun was going down and I didn’t want to finish in the dark. Back onto the Queen K and Nicole was still just behind me but all of a sudden I started feeling really exhausted and my legs were just ticking over at about 6 minute km pace. Nicole took off and I tried to go with her but my legs wouldn’t go any faster. I made to the 23 mile mark and I looked at my watch and tried to work out how far that was in km and whether I could break 11 hours. I worked out it was about 4 ½ km and that if I kept running then I would break 11 hours – that’s the only reason I kept running. My legs were totally gone but I could see Kona and knew I just had to run up the hill and then down Palani hill. So I made it up the hill and then running down Palani hill was so hard – my toes and feet were hurting – infact everything was hurting. I think the crowd kept me going though. I turned left after Palani hill and knew that as soon as I saw the “Service Station Ball” I only had about 500m metres to go and then onto the famous Alii Drive. It seemed to take forever to see that “Service Station Ball” but I made it and then onto Alii drive. The crowd were going crazy – you would have thought I was winning the whole race. I was pretty emotional, I stopped to get the Aussie flag from my best friend and supporter, Amanda and then ran across the finish line with Mum yelling and crying - “Go Ali – you’re just wonderful” – then that was it, my glory, the build up – My first Kona was over - just like that in 10 hours, 58 minutes and 26 seconds.
I think the whole journey to get there has been the highlight of my life and has taught me so much about myself, goals, sacrifices and what’s important in life – never give up on your dreams.
Last but not least I couldn’t have done it without John Hill – both on a personal level and coaching level his support & understanding has been amazing. My family, especially my sisters and mum for believing in me and always being there. Amanda for keeping me sane while trying to stick to John Hill’s programme and for listening to all of my crap. Margaret-anne – my manager at work for being so supportive both personally and professionally and for also being my no. 1 fan.
After Port Mac Ironman I decided to take about 6 weeks off training so the 1st bit of running training was the Sydney Half Marathon. John had told me to go easy (i.e. E1/E) so I went out as fast as I could and raced the whole 21 km in E3/E4. I think I totally blew up in the last 2-3 km and ended up running a PB by about 20 seconds. (Not to mention beating Stephen by about 10 minutes) As a result of not listening to John, thinking I was invincible & totally smashing myself I ended up with a knee injury. So just when I was more than ready to start my 20 week programme for Kona, it was already going pear-shaped. I had “runner’s knee”. John did say to me “I told you so, and that I need to learn to listen”. Not sure whether my injury was worth smashing Stephen by 10 minutes – maybe? Anyway after about 6 weeks of physio, massage, stretching, MRI scan, Yoga, being paranoid and thinking I could never run again - I slowly began to start to run – walk 2 minutes/run 5 minutes and then gradually increasing the running time. Finally I could run 4 kms without stopping. In the meantime I was focusing on my bike and swim and in some ways my running injury was a blessing in disguise because my cycling really improved. I did have a major extra added bonus – Giant sponsored me a brand new time trial bike. (which I absolutely love – it’s awesome.)
Training in winter was really hard both physically and mentally. Up at 5 am in 4 degrees, dark, and cold - while everyone else was in bed hibernating. It’s just not pleasant and I honestly think that I couldn’t train through another Australian winter. I remember being freezing cold from the rain and wind and the only thing that kept me training was that I was competing in a World Championship – The Famous Hawaiian Ironman. There were some upsides about training in winter which was the group I trained with – Lisa, Jacqui, Vic, Gezz, John Mergler, Dingo, Damo, Stirling, Dave, Amanda. (Not John because all he just kept sending us emails about how warm, sunny and hot it was in Ibiza.) Then there was the “Scott Penny’s camp in Cairns & Port Douglas at the end of August with Prueski, Luke, Jason, Mathias and last but not least – Amanda. Bike camp was awesome – we rode about 700km, swam about 14 km, and ran 50 – 75 km in about 8 days. Back from Bike camp and all of a sudden it was only 4 weeks until I left for Kona. My training kms were getting pretty high and for awhile my weekends consisted of Saturday 100km bikes and then on Sunday 160 km – 180 km with 24 km run off the bike.
I entered Gold Coast Half as a team (3 x weeks before Kona) because I was only going to do the swim and the bike as I didn’t trust myself on the run as it was too close to Hawaii. My team runners kept quitting on me so I ended up racing all 3 legs but just had to take it easy on the run. It was really difficult to take it easy on the run because of my competitive nature but this time I did listen to John because I did not want to ruin my race for Hawaii.
The following weekend after Gold Coast I left for Honolulu. I arrived in Kona 2 weeks before the race to help acclimatise in the Hawaii heat. My 1st thoughts of Kona was that it reminded me of home (of where I grew up in outback Australia) There is a road between Broken Hill and Wilcannia which 180 km of straight road and not much scenery or changes so it feels like you aren’t getting anywhere – that’s what the Queen K Highway is like. On the first day I went for a ride and run with John and John Mergler – it was really hot and my heart rate was much higher than usual. I kind of expected that though from what everyone had told me but I must admit that I did think it would be hard to do an Ironman in those conditions. Eva arrived the next day – was so nice to see her since I hadn’t seen her for 7 months and after living together and seeing each other every day – was really great to catch up.
So 2 weeks in Kona and slowly it got busier and busier with athletes and spectators arriving. Everyone was talking about this and that, what about this, what about that. In the end I had to convince myself that there is no point worrying about the things you can’t control – just worry about the things you can control. My mum arrived and then Amanda arrived and so now I was getting a little nervous and only 2 days to go. Fit and tanned people everywhere so I blended in well….ha ha.
The day before I put my bike into transition – it’s very organised I almost felt like a professional. They escort you to your bike position and you put your race bags in – even though I had double, triple checked my race bags (I checked Eva’s, she checked mine) I was still paranoid that I had forgotten something. Race morning I was up at 3.50 am to eat my 800 calories and then Eva, Chris, Stirling and I drove down to the race start and then got our numbers stamped into our arms. Finally – it was the moment I had been waiting for – it was like a pressure cooker ready to go off. The atmosphere was amazing and there was so much energy around – I was pretty excited. Entered into the water, the chopper was circling above us and the gun went off.
I started swimming – not too hard because I knew it wasn’t an easy swim. So I thought to myself “where are the pretty fish” (I don’t really remember seeing them) however I did see John Hill after about 1 km. I said hello and he smiled – quite a funny moment. I could see the boat which was the half way mark and it didn’t seem to take long to get there which meant I just had to make it back to the big Gatorade Bottle – it seemed to be further on the way back. Eventually I made it back to the Pier and I was out of the water – checked my watch and it was 1.11 swim (that didn’t really mean much because you can’t tell much from the swim – I didn’t know whether it was fast or slow)
So I ran to get my bag, then into the change rooms and onto my bike. Loaded up with all my nutrition before I knew it I was on the bike course. I rode passed Mum, Mona and Amanda standing in the middle of the
“Queen K” and Amanda told me I was in 25th and I think Mum was almost crying with excitement (I was happy with 25th because I wanted to finish top 20 in my age group and it was early days) – I went to look at my heart rate monitor and wasn’t working - heck. I didn’t think I was going too hard but sometimes you can’t tell with all the excitement and adrenalin so I was trying to get my heart rate monitor working but still about 30 kms into the bike it wasn’t working. Finally about about 45 kms it started working – 145 (shit that’s only E1) so I tried to go a bit harder but I didn’t really feel myself and was also a little bit scared of blowing up. Greg Welch had told before the race – “Whatever you do – make sure you leave some for the run” I was waiting for the wind and the sun to come out but it wasn’t that windy and it wasn’t that hot either. There were a few packs that overtook me and I tried to go with them but it just didn’t feel right so I did my own race. I was riding along the Queen K and thinking “Wow – I am actually doing Hawaii” and then I would concentrate again and look at my speedo because exactly every 20 minutes I had a gel and also made sure that I drank at least 750 mls per hour. I was a little bit unco at the aid stations and I actually hit one of the volunteers with an empty water bottle – (I felt terrible about it) I was really strict on my nutrition so that kept my mind busy and before I knew it I cycled past all the “Tritravel Gang” just before you turn left to Hawi – that was great to have all the Aussies & Dingo’s crew cheering because there wasn’t much cheering along the Queen K. There was just black lava.
Up to Hawi and I saw all the leaders coming back – I didn’t mind the climb up to Hawi and it was a bit of change of scenery and then at the turn around about (95 km) Wendo was there cheering me on (it was awesome to have someone there – thanks Wendo) I flew down Hawi at about 60 km/hour and caught up to Nicole Ward (fellow aussie competitor in my age group). Before I knew it I was back on the Queen K and the road was wet but it didn’t rain on me so I missed that part of the race. I had ridden about 120 km and it was quite steamy and windy and I didn’t feel the best – every time I looked at my speedo I am sure it said about 27 km/h and I was trying to go faster but my legs just didn’t really want to go. In hindsight I probably should have had some caffeine to get me through. Nicole and I spent the next 30 km together taking it in turns (legally of course) and then I started to feel a bit better and I finally got to the cemetery which I think was about 30 km to go. On the home stretch now – just the airport (where Teresa Rider went flying passed) me and then I was back in town. What a relief – I made it through the bike course, no flat tyres and my ride time of 5.52 (that’s my fastest Ironman bike by 9 minutes so I was pretty happy) so now just the run to go.
Back into transition – the one good thing about Ironman is that they take your bike for you and I was so glad to give it away and start the marathon. Nicole and I were in the change tent together and she was bit quicker than me but I wasn’t far behind. Out of transition and up the hill and I overtook Nicole in the 1st km and I felt ok. It was hot though – bloody hot in fact and I saw Mum, Amanda and Mona again and I they were cheering like crazy. So up Alii drive and I saw John Hill, John Mergler, Dingo, Stirling Chris W, Eva and they all looked pretty good at that stage. I was glad that everyone was having a good race and it’s nice to see everyone and know that you’re not alone. John Hill said – “Its cooler on the way back” I made it to the blue church which is the turn around and every station along the way I drank cola and water and grabbed some ice and let it melt into my hands. It didn’t seem to be much cooler on the way back so I am not sure what John was on about. I was overtaking a few people I was running a bit under 5 min/km pace – my heart rate was high though – I was in high E3 for the first 10 km which I did in 47 mins and then back on the Queen K and there was still people coming in on bikes (I was so glad that wasn’t me). I had divided the Queen K into sections – traffic light, boat harbour, brown sign (half way). Blue shed and then the energy lab so I didn’t find it too bad and at the half way mark I did in 1 hour 45 min so I just had to keep that pace for the rest of the way but I got slower and slower. Some people had started to walk now and they were running in and out of the porta loos, sitting on the side of the road, walking, stopping, vomiting etc. There was no way that I was going to stop or even walk. I could see the energy lab now and I didn’t feel too bad. I turned right into the energy lab and the music was pumping and there was a sense that kind of told me that it’s ok to walk now because everyone else was walking. I remembered what JC had told me in his good luck email about the carnage in the energy lab and not to give up like everyone else so I stayed strong and kept running. I actually ran out of caffeine gels because I miscalculated the special needs station – its was at 30 km not 24 like I thought so I kind of started running low on energy but didn’t want to try anything new so I had to wait until the special needs for my next gel. I was a little worried but knew it wouldn’t stop me from running. I made it to the turn around at the energy lap and now just had to run up the hill and back onto the Queen K – I wasn’t feeling too bad although the sun was going down and I didn’t want to finish in the dark. Back onto the Queen K and Nicole was still just behind me but all of a sudden I started feeling really exhausted and my legs were just ticking over at about 6 minute km pace. Nicole took off and I tried to go with her but my legs wouldn’t go any faster. I made to the 23 mile mark and I looked at my watch and tried to work out how far that was in km and whether I could break 11 hours. I worked out it was about 4 ½ km and that if I kept running then I would break 11 hours – that’s the only reason I kept running. My legs were totally gone but I could see Kona and knew I just had to run up the hill and then down Palani hill. So I made it up the hill and then running down Palani hill was so hard – my toes and feet were hurting – infact everything was hurting. I think the crowd kept me going though. I turned left after Palani hill and knew that as soon as I saw the “Service Station Ball” I only had about 500m metres to go and then onto the famous Alii Drive. It seemed to take forever to see that “Service Station Ball” but I made it and then onto Alii drive. The crowd were going crazy – you would have thought I was winning the whole race. I was pretty emotional, I stopped to get the Aussie flag from my best friend and supporter, Amanda and then ran across the finish line with Mum yelling and crying - “Go Ali – you’re just wonderful” – then that was it, my glory, the build up – My first Kona was over - just like that in 10 hours, 58 minutes and 26 seconds.
I think the whole journey to get there has been the highlight of my life and has taught me so much about myself, goals, sacrifices and what’s important in life – never give up on your dreams.
Last but not least I couldn’t have done it without John Hill – both on a personal level and coaching level his support & understanding has been amazing. My family, especially my sisters and mum for believing in me and always being there. Amanda for keeping me sane while trying to stick to John Hill’s programme and for listening to all of my crap. Margaret-anne – my manager at work for being so supportive both personally and professionally and for also being my no. 1 fan.
5 Jan 2007
Sydney weather forecast
Friday Mostly sunny Min: 18°C Max: 26°C
Saturday Sunny Min: 19°C Max: 28°C
Sunday Late shower Min: 20°C Max: 29°C
Monday Showers Min: 20°C Max: 25°C
Tuesday Clearing shower Min: 18°C Max: 22°C
Wednesday Mostly sunny Min: 17°C Max: 25°C
Saturday Sunny Min: 19°C Max: 28°C
Sunday Late shower Min: 20°C Max: 29°C
Monday Showers Min: 20°C Max: 25°C
Tuesday Clearing shower Min: 18°C Max: 22°C
Wednesday Mostly sunny Min: 17°C Max: 25°C
Bondi Swim Sunday
http://www.oceanswims.com/nsw67/roughwater07.html
$30 prerace
$40 race day
You can enter online, just follow the link above.
The Roughwater, to Creek Swim, 2km
Sunday, January 7, 2007, 10am
M-shaped course inside Bondi Bay. Start and finish at North Bondi SLSC, out to sea past Ben Buckler, in towards the centre of Bondi beach, out towards Mackenzies Point, in towards the Icebergs, then north behind the break back to North Bondi.
The start and finish are in relatively protected corner of North Bondi, which can take a wave if conditions are particularly difficult. It's a much more even break here, though. Don't forget the runout as a means of getting out through the break quickly. Once out past Ben Buckler, conditions can be very bumpy. Swell usually peaks in mid-beach at Bondi, so follow the set course well and don't come in too close to the break, just in case a rogue wave comes through.
563 finishers last season. 15th season for this swim.
$30 prerace
$40 race day
You can enter online, just follow the link above.
The Roughwater, to Creek Swim, 2km
Sunday, January 7, 2007, 10am
M-shaped course inside Bondi Bay. Start and finish at North Bondi SLSC, out to sea past Ben Buckler, in towards the centre of Bondi beach, out towards Mackenzies Point, in towards the Icebergs, then north behind the break back to North Bondi.
The start and finish are in relatively protected corner of North Bondi, which can take a wave if conditions are particularly difficult. It's a much more even break here, though. Don't forget the runout as a means of getting out through the break quickly. Once out past Ben Buckler, conditions can be very bumpy. Swell usually peaks in mid-beach at Bondi, so follow the set course well and don't come in too close to the break, just in case a rogue wave comes through.
563 finishers last season. 15th season for this swim.
4 Jan 2007
Weekend Training
sat bike..optional
6 am york rd gates...easy ride kurnell..do it if missed a session this week
(as of this moment, oli, lisa and i will be riding for sure)
sat swim..email me if interested say 5pm bondi?
sun bike..
6:15 am york rd gates...waterfall return or longer if missed long bikes
(as of this moment, i'll be riding .. i've got 140k to do - easy)
sun run after optional
or sun calga tt optional
6 am york rd gates...easy ride kurnell..do it if missed a session this week
(as of this moment, oli, lisa and i will be riding for sure)
sat swim..email me if interested say 5pm bondi?
sun bike..
6:15 am york rd gates...waterfall return or longer if missed long bikes
(as of this moment, i'll be riding .. i've got 140k to do - easy)
sun run after optional
or sun calga tt optional
Friday morning swim
Meet at North Bondi at 6am .. if surf is NOT user friendly, then we'll hit the pool at the icebergs! $4.50 entry fee.
Kurnell #2 - Jan 14th
The early bird entries for this event will come to an end Friday January 5th at 5:00pm and so now is a good time to act.
If you are looking to enter the Sydney Triathlon Series Rnd Two - please go to www.trinswrace.org> TriNSW Races > Sydney Triathlon Series - for all the event information and for the secure ED System online entry.
$65 for TA members .. $80 for non members
If you are looking to enter the Sydney Triathlon Series Rnd Two - please go to www.trinswrace.org> TriNSW Races > Sydney Triathlon Series - for all the event information and for the secure ED System online entry.
$65 for TA members .. $80 for non members
Left Town
Steph and Declan headed east, middle east, yesterday evening for a new set of adventures in a truly H O T part of the world.
We look forward to the occassional update on life in Dubai!!
We look forward to the occassional update on life in Dubai!!
New 1/2 Ironman Book
VeloPress is pleased to announce the release of:
The Perfect Distance: Training for Long-Course Triathlon by Tom Rodgers
Rodgers is a USA Triathlon certified and Ultrafit coach. The Perfect Distance is the first and only training guide focused solely on the half-Iron triathlon race distance.
The book is available now from VeloGear.com and through major booksellers.
The Perfect Distance: Training for Long-Course Triathlon by Tom Rodgers
Rodgers is a USA Triathlon certified and Ultrafit coach. The Perfect Distance is the first and only training guide focused solely on the half-Iron triathlon race distance.
The book is available now from VeloGear.com and through major booksellers.
1 Jan 2007
Return to normal training schedule
With the New Year begun, the training schedule returns to its normal time and place.
New Track Target!
Australian Craig Mottram broke the Australian 10km road racing record in finishing third in the prestigious San Silvestre Vallecana race on Monday night.
Mottram clocked a time of 27 minutes and 38 seconds through the streets of the Spanish capital, stripping 15 seconds off the mark he set in the same race two years ago.
Kenyan Eliud Kipchoge won the race in a world best time of 26:54, just edging out Eritrean Zersenay Tadesse.
Australian Andrew Letherby was eighth in 29:17.
In the women's race, Mottram's training partner Benita Johnson finished second to two-time New York marathon winner Jelena Prokupcuka of Latvia in 32:05.
Prokupcuka's winning time was 31:26.
Mottram went through the halfway mark in a slick 13:07.
He duelled with Kipchoge for the lead for another kilometre before being passed by Tadesse.
"I just couldn't hold on to the pace beyond that - you just don't expect people to be breaking world records on New Year's Eve," Mottram said.
"I ran on alright up the hills at the end but we were just going way too fast at the start for me to be competitive at the end.
"It was pretty obvious Eliud's plan was just to keep trying to go faster until I dropped off."
Kipchoge was second to Mottram when the Australian set a 3km world road best in Newcastle in September.
"He did the same thing that day but it was only 3K and I was able to hold on - but at 10K he was much too strong today," said the Australian.
Mottram clocked a time of 27 minutes and 38 seconds through the streets of the Spanish capital, stripping 15 seconds off the mark he set in the same race two years ago.
Kenyan Eliud Kipchoge won the race in a world best time of 26:54, just edging out Eritrean Zersenay Tadesse.
Australian Andrew Letherby was eighth in 29:17.
In the women's race, Mottram's training partner Benita Johnson finished second to two-time New York marathon winner Jelena Prokupcuka of Latvia in 32:05.
Prokupcuka's winning time was 31:26.
Mottram went through the halfway mark in a slick 13:07.
He duelled with Kipchoge for the lead for another kilometre before being passed by Tadesse.
"I just couldn't hold on to the pace beyond that - you just don't expect people to be breaking world records on New Year's Eve," Mottram said.
"I ran on alright up the hills at the end but we were just going way too fast at the start for me to be competitive at the end.
"It was pretty obvious Eliud's plan was just to keep trying to go faster until I dropped off."
Kipchoge was second to Mottram when the Australian set a 3km world road best in Newcastle in September.
"He did the same thing that day but it was only 3K and I was able to hold on - but at 10K he was much too strong today," said the Australian.
Tick tock tick tock
Time to hunker down and refocus as the New Year begins and race dates fast approach.
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