Amanda Balding 25-29 .. #635 .. one spot
Tim Moore 4-444 .. #434 .. three spots
There are a few more than 700 athletes registered, more than twice a year ago. The weather looks to be good - sunny and hot with a bit of humidity.
The gun will go as soon as the sun rises, which is expected to be about 7.15am local time. We are three hours behind Sydney.
23 Feb 2007
16 Feb 2007
M-Dot Malaysia
Malaysia Ironman is on Saturday February 24th. Amanda is either enroute or has just arrived on the island of Langkawi. I arrive Monday morning. There should be some coverage on ironmanlive though last year it was a bit sporadic.
Thanks for helping me with my preparations during these past two months. I'm really looking forward to the race.
During my absence, the blog will fall somewhat silent though I do plan to check email at least once a day and may post an item or two.
For all of you racing at Huskisson - whether short or long - have a great day!
Thanks for helping me with my preparations during these past two months. I'm really looking forward to the race.
During my absence, the blog will fall somewhat silent though I do plan to check email at least once a day and may post an item or two.
For all of you racing at Huskisson - whether short or long - have a great day!
Sydney weather through Monday
Saturday Possible shower
Min: 21°C Max: 26°C
Sunday Mostly sunny
Min: 21°C Max: 26°C
Monday Mostly sunny
Min: 21°C Max: 26°C
Min: 21°C Max: 26°C
Sunday Mostly sunny
Min: 21°C Max: 26°C
Monday Mostly sunny
Min: 21°C Max: 26°C
Train with the best - here
From USA Triathlon
COLORADO SPRINGS, Colo. (Feb. 12, 2007) - U.S. national team program triathletes are hoping a change in venue will allow them to take their training to the next level for the 2007 racing season.
The U.S. athletes typically begin preparing for the season in January, with baseline testing in Colorado Springs. From there the team has historically traveled to California to train at the Olympic Training Center in Chula Vista, a site that allows the athletes to experience not only warmer weather but faster- paced training at sea level.
While several of the younger, up-and-coming athletes will still train in Chula Vista this year, a group of 20 - including national teamers and other elites - will take their warm weather, sea-level training to the triathlon-crazy country of Australia for a month-long training camp beginning next week.
"We want to take our athletes who will be competing on the World Cup circuit to Australia where they can train at a higher level with other high-caliber international athletes," said USAT Sport Performance Director Scott Schnitzspahn.
In addition to the Australian athletes - often among the best in the world - the U.S. contingent will be joined by athletes from Canada, Spain and Switzerland.
COLORADO SPRINGS, Colo. (Feb. 12, 2007) - U.S. national team program triathletes are hoping a change in venue will allow them to take their training to the next level for the 2007 racing season.
The U.S. athletes typically begin preparing for the season in January, with baseline testing in Colorado Springs. From there the team has historically traveled to California to train at the Olympic Training Center in Chula Vista, a site that allows the athletes to experience not only warmer weather but faster- paced training at sea level.
While several of the younger, up-and-coming athletes will still train in Chula Vista this year, a group of 20 - including national teamers and other elites - will take their warm weather, sea-level training to the triathlon-crazy country of Australia for a month-long training camp beginning next week.
"We want to take our athletes who will be competing on the World Cup circuit to Australia where they can train at a higher level with other high-caliber international athletes," said USAT Sport Performance Director Scott Schnitzspahn.
In addition to the Australian athletes - often among the best in the world - the U.S. contingent will be joined by athletes from Canada, Spain and Switzerland.
Weekend Training
sat bike/run 6 am york rd gates-hard day...easy to airport then pace .. will advise
run after
note: the good vibrations concert is on sat so u might not be able to park in the park not sure about running in park but think ok but maybe has to be inside gate loops
sat swim..i cant go but email group if going 5 pm bondi icebergs
sun bike 6:15 am york rd gates shorter easy ride altho a few might be going long as cant do sat long..ie: alice
sun brat race 10 am hefron park
sun at bergs social from 5 pm
monday stg swim 6:30 pm n bondi
jh
run after
note: the good vibrations concert is on sat so u might not be able to park in the park not sure about running in park but think ok but maybe has to be inside gate loops
sat swim..i cant go but email group if going 5 pm bondi icebergs
sun bike 6:15 am york rd gates shorter easy ride altho a few might be going long as cant do sat long..ie: alice
sun brat race 10 am hefron park
sun at bergs social from 5 pm
monday stg swim 6:30 pm n bondi
jh
Calcium and Vitamin D
Associated Press
OMAHA — Very active young women who took higher-than-recommended doses of calcium and vitamin D supplements for eight weeks had fewer stress fractures than women who were given dummy pills, a study of Naval recruits showed.
Experts called the results encouraging and of interest to young female athletes as well as women in the military.
“What really surprised us is that calcium/vitamin D supplements made a significant difference in such a short period of time,” said lead researcher Joan Lappe of Creighton University. “Frankly, we were not sure we would see any statistically significant results in only eight weeks.”
The study, funded by the Department of Defence, was presented recently at the Orthopaedic Research Society's annual meeting in San Diego.
Stress fractures are the most common type of injury seen in military trainees, particularly women, and are also prevalent in some athletes.
The body uses calcium to build and repair bones. Vitamin D helps the body absorb calcium.
The Creighton University study found that women who took 2,000 milligrams of calcium and 800 international units (IUs) of vitamin D daily had 27 per cent fewer stress fractures than those who didn't.
From:
http://www.theglobeandmail.com/servlet/story/RTGAM.20070214.wcalcium0214/BNStory/specialScienceandHealth/home
OMAHA — Very active young women who took higher-than-recommended doses of calcium and vitamin D supplements for eight weeks had fewer stress fractures than women who were given dummy pills, a study of Naval recruits showed.
Experts called the results encouraging and of interest to young female athletes as well as women in the military.
“What really surprised us is that calcium/vitamin D supplements made a significant difference in such a short period of time,” said lead researcher Joan Lappe of Creighton University. “Frankly, we were not sure we would see any statistically significant results in only eight weeks.”
The study, funded by the Department of Defence, was presented recently at the Orthopaedic Research Society's annual meeting in San Diego.
Stress fractures are the most common type of injury seen in military trainees, particularly women, and are also prevalent in some athletes.
The body uses calcium to build and repair bones. Vitamin D helps the body absorb calcium.
The Creighton University study found that women who took 2,000 milligrams of calcium and 800 international units (IUs) of vitamin D daily had 27 per cent fewer stress fractures than those who didn't.
From:
http://www.theglobeandmail.com/servlet/story/RTGAM.20070214.wcalcium0214/BNStory/specialScienceandHealth/home
13 Feb 2007
Lance on confidence
From a new book on Lance called, How Lance Does It by Brad Kearns
``I asked Lance if he utilised anything beyond hard work - such as mental training or focusing techniques - to hone his confidence. ``Nah, I'm not a real Zen-type person, at least I don't think that I am. I'm a more mechanical-type person. I like to get into the rhythm of physically training hard, seeing the courses - hands-on physical work. Once I do that, everything else comes together. If I prepare my body properly and know what to expect with the race-course - mentally, that is the best preparation for me. Superstitions, rituals, sitting in a dark room focused on every curve and every hill - I have no use for this type of preparation. For me, knowing that I've done all the work is a magical feeling. When I'm on the starting line knowing that I've worked harder than anyone else - that is a great source of strength and inspiration for me.''
``I asked Lance if he utilised anything beyond hard work - such as mental training or focusing techniques - to hone his confidence. ``Nah, I'm not a real Zen-type person, at least I don't think that I am. I'm a more mechanical-type person. I like to get into the rhythm of physically training hard, seeing the courses - hands-on physical work. Once I do that, everything else comes together. If I prepare my body properly and know what to expect with the race-course - mentally, that is the best preparation for me. Superstitions, rituals, sitting in a dark room focused on every curve and every hill - I have no use for this type of preparation. For me, knowing that I've done all the work is a magical feeling. When I'm on the starting line knowing that I've worked harder than anyone else - that is a great source of strength and inspiration for me.''
Watch Mottram in Sydney
Telstra A-Series meeting at Sydney Olympic Park this Saturday, 6.30pm
Craig Mottram running in the 3000m event.
Tickets are available from Ticketek or at the gate.
Adult $15.00
Child (12-16), pensioner, student $8.00
Child under 12 Free
http://www.athletics.com.au/
Craig Mottram running in the 3000m event.
Tickets are available from Ticketek or at the gate.
Adult $15.00
Child (12-16), pensioner, student $8.00
Child under 12 Free
http://www.athletics.com.au/
Oatmeal - breakfast of champions
Eating any oatmeal is good for your health, as long as you consume the right type. Currently the USDA recommends that adults should consume 6 to 8 ounces of grains daily.
Grains such as oats provide B vitamins, minerals, and dietary fiber. One of the most important benefits to eating oats is the water-soluble fiber that it contains as this type of fiber can help lower blood cholesterol levels. Soluble fiber also extends the time it takes the carbohydrate in a food to reach your bloodstream, referred to as the glycemic index of the food.
Oats come in many different forms. Instant oatmeal has 3 grams of fiber per serving, with 1 gram water-soluble. Of course depending on the brand and type of oats you may find some slight differences in these amounts.
When choosing instant oatmeal, it is important to choose the right type. Instant oatmeal is often processed with salt, sugar, flavorings, and colorings. Check the ingredient list and Nutrition Facts label.
Choose an instant oatmeal with at least 3 grams of fiber. Fiber helps you stay full longer, which can help with your weight control efforts, and also keep your stomach satisfied until lunchtime.
Oats naturally have about 3 grams of fat per serving, so any more than that is added fat. Make sure there is no trans fat or hydrogenated oil in the instant oatmeal. Instant oatmeal can also be highly sweetened, so look for those with little or no added sugar as this adds some empty calories to your diet.
If you want additional calories, add nutritious choices such as raisins, or other dried fruit, or healthy sources of fat such as almonds and walnuts. Adding dairy milk or soy milk to your oatmeal adds protein as well.
*source unknown
Grains such as oats provide B vitamins, minerals, and dietary fiber. One of the most important benefits to eating oats is the water-soluble fiber that it contains as this type of fiber can help lower blood cholesterol levels. Soluble fiber also extends the time it takes the carbohydrate in a food to reach your bloodstream, referred to as the glycemic index of the food.
Oats come in many different forms. Instant oatmeal has 3 grams of fiber per serving, with 1 gram water-soluble. Of course depending on the brand and type of oats you may find some slight differences in these amounts.
When choosing instant oatmeal, it is important to choose the right type. Instant oatmeal is often processed with salt, sugar, flavorings, and colorings. Check the ingredient list and Nutrition Facts label.
Choose an instant oatmeal with at least 3 grams of fiber. Fiber helps you stay full longer, which can help with your weight control efforts, and also keep your stomach satisfied until lunchtime.
Oats naturally have about 3 grams of fat per serving, so any more than that is added fat. Make sure there is no trans fat or hydrogenated oil in the instant oatmeal. Instant oatmeal can also be highly sweetened, so look for those with little or no added sugar as this adds some empty calories to your diet.
If you want additional calories, add nutritious choices such as raisins, or other dried fruit, or healthy sources of fat such as almonds and walnuts. Adding dairy milk or soy milk to your oatmeal adds protein as well.
*source unknown
Fastgear - Newsletter Three is out
The third newsletter is out .. contact JH to get on the mailing list
fastgear@bigpond.com
Top sellers from fastgear's web site in the past month:
1. Caffeine gels
2. X'treme energy source
3. Locklaces
4. 4:1 energy source
5. Supercarbs esource and isotonic
6. Defeet socks
fastgear@bigpond.com
Top sellers from fastgear's web site in the past month:
1. Caffeine gels
2. X'treme energy source
3. Locklaces
4. 4:1 energy source
5. Supercarbs esource and isotonic
6. Defeet socks
Kona Lottery reminder
Are You Ready To Make the Dream A Reality In 2007?
Deadline for Entry is February 28th, 11:59pm ET.
Every year, 200 lucky athletes find themselves with the opportunity of a lifetime at the Ford Ironman World Championship, via the Ironman Lottery Program. Will you be among them?
Deadline for Entry is February 28th, 11:59pm ET.
Every year, 200 lucky athletes find themselves with the opportunity of a lifetime at the Ford Ironman World Championship, via the Ironman Lottery Program. Will you be among them?
Round Four Kurnell
Entries are open for Round 4, Sydney Triathlon Series - Kurnell
Remember that entries are already 25% full; that the early bird rate ceases at 5:00pm on the Friday WEEK before the race and late entries will close when the race is full, or at 5:00pm the Wednesday before the race.
Race day is March 11th.
Remember that entries are already 25% full; that the early bird rate ceases at 5:00pm on the Friday WEEK before the race and late entries will close when the race is full, or at 5:00pm the Wednesday before the race.
Race day is March 11th.
Cronulla filling fast
The Cronulla Triathlon is continuing to fill with race organizers predicting their 600 athlete race cap will be reached within the next two weeks. Early Bird entries are closing on February 16. The 2007 Cronulla Triathlon is the 2006/07 State Triathlon Olympic Distance Championships and will be held on 18 March 2007.
Stop Press: Craig Alexander, Craig Walton and Chris McCormack have all signed up for the Cronulla Triathlon. The event is fast becoming a must do race for pros and age-group athletes alike.
For more race details visit: http://www.cronullatriathlon.com.au/
From TriTravel
Stop Press: Craig Alexander, Craig Walton and Chris McCormack have all signed up for the Cronulla Triathlon. The event is fast becoming a must do race for pros and age-group athletes alike.
For more race details visit: http://www.cronullatriathlon.com.au/
From TriTravel
11 Feb 2007
Jacqui - 1st Age Group Woman!!
A day of firsts for many at Kurnell's third race of the season. The water was calm, a huge tailwind was heading out of Kurnell (and just as much as one to battle on the way back) and then the sun was shining brightly for the run.
Jacqui RAN her way to first place, coming out of both the water and off the bike in second in the 30-34 age group. Alice was second, with the fastest bike split and second fastest run.
JH took out first place in his age group by more than TWO minutes, even with a puncture. He was running like the wind. Could it be those socks?
Nick, racing as an age grouper, took first in the 30-34 age group leading from start to finish. Paul was 6th (with the third fastest swim) and Dingo 9th in the same age group.
Oli was fifth in the 24-29 age group, going from 15th out of the water (Not acceptable when you have a personal swim coach!), to 3rd on the bike and 1st on the run!! James followed shortly after for 7th in the same age group.
Tim (me) was 4th in the 40-44 age group. My best placing ever at Kurnell!! And I was fourth out of the water!!! Thanks for all the swimming lessons from Lisa and advice from Jacqui. Bring on Malaysia!!
Others? Dave?
Jacqui RAN her way to first place, coming out of both the water and off the bike in second in the 30-34 age group. Alice was second, with the fastest bike split and second fastest run.
JH took out first place in his age group by more than TWO minutes, even with a puncture. He was running like the wind. Could it be those socks?
Nick, racing as an age grouper, took first in the 30-34 age group leading from start to finish. Paul was 6th (with the third fastest swim) and Dingo 9th in the same age group.
Oli was fifth in the 24-29 age group, going from 15th out of the water (Not acceptable when you have a personal swim coach!), to 3rd on the bike and 1st on the run!! James followed shortly after for 7th in the same age group.
Tim (me) was 4th in the 40-44 age group. My best placing ever at Kurnell!! And I was fourth out of the water!!! Thanks for all the swimming lessons from Lisa and advice from Jacqui. Bring on Malaysia!!
Others? Dave?
World 1/2 Marathon Record
Sammy Wanjiru of Kenya broke the World Half Marathon record* with a scintillating display of front-running in the Ras Al Khaimah International Half Marathon in the United Arab Emirates early this morning (9 February).
Wanjiru, just 20 years old, clocked 58:53.
Wanjiru set about his task with a will, shooting to the front of a field of around 15 men who hurtled through five kilometres in 13:27. That was slightly downhill, whereas the second 5k of the out-and-back course was slightly uphill. That was covered in 14:20, for an outrageous 10k ‘split’ of 27:47.
http://www.iaaf.org/news/Kind=2/newsId=37521.html
Wanjiru, just 20 years old, clocked 58:53.
Wanjiru set about his task with a will, shooting to the front of a field of around 15 men who hurtled through five kilometres in 13:27. That was slightly downhill, whereas the second 5k of the out-and-back course was slightly uphill. That was covered in 14:20, for an outrageous 10k ‘split’ of 27:47.
http://www.iaaf.org/news/Kind=2/newsId=37521.html
9 Feb 2007
SMF Hobart International Triathlon
SMF Hobart International Triathlon
Australian Elite, U23 & ITU Junior Sprint Distance Championships
ITU Junior Oceania Championships
TA Age Group Selection Race (ODT)
Entries Close TODAY .. Friday 9th February 2007 at 5.00pm
An additional $50 late entry fee will apply until Tuesday 13th February 2006 at 5:00pm. No entries will be taken after this date
To enter online and for athlete information including course maps go to: www.tasmanianevents.com
Australian Elite, U23 & ITU Junior Sprint Distance Championships
ITU Junior Oceania Championships
TA Age Group Selection Race (ODT)
Entries Close TODAY .. Friday 9th February 2007 at 5.00pm
An additional $50 late entry fee will apply until Tuesday 13th February 2006 at 5:00pm. No entries will be taken after this date
To enter online and for athlete information including course maps go to: www.tasmanianevents.com
Weekend Training
sat bike 6 am york rd gates...easy week optional ride to kurnell
note:some are going longer due to missed rides
sat swim 5 pm icebergs or n bondi..text or email me if swimming on sat please
sun -- no ride..easy week or kurnell race but any casuals 6:15 am york rd gates
mon swim 6:30 pm with stg
regards
jh
note:some are going longer due to missed rides
sat swim 5 pm icebergs or n bondi..text or email me if swimming on sat please
sun -- no ride..easy week or kurnell race but any casuals 6:15 am york rd gates
mon swim 6:30 pm with stg
regards
jh
7 Feb 2007
Hmmmm -- Monster Shark!!!!
Sydney Morning Herald online
Dylan Welch
February 7, 2007 - 2:20PM
Reports of a "monster" great white shark near southern Sydney beaches have got local authorities stepping up patrols.
Locals at La Perouse beach, Botany Bay, rapidly left the water about 8.30am today when a large shark was spotted nearby.
Surf Life Saving Sydney spokesman Steven Leahy said a helicopter made several passes over Botany Bay shortly after, but failed to spot the shark.
"A number of people have said it is a monstrous shark, up to 15 feet. Anecdotal evidence to us has been that it is actually big enough to create a wake behind it," Mr Leahy told smh.com.au.
After investigating today's reported sightings Mr Leahy said it was likely the shark had been around for at least a few days.
"It has harassed people, apparently it has come close to land, into the shallow water on several occasions.''
SLSS is planning to lay on patrols tomorrow morning at the beach, which is usually unpatrolled.
"We're hoping that we will have two Jet-skis patrolling the area along with an offshore rescue boat between 7am and 9am," Mr Leahy said.
There will also be several lifesavers patrolling the beach.
"When several people tell us that it's a monstrous shark and that it's been there the last couple of days and [that] it's been getting closer and more aggressive, then we have to take that seriously.''
Dylan Welch
February 7, 2007 - 2:20PM
Reports of a "monster" great white shark near southern Sydney beaches have got local authorities stepping up patrols.
Locals at La Perouse beach, Botany Bay, rapidly left the water about 8.30am today when a large shark was spotted nearby.
Surf Life Saving Sydney spokesman Steven Leahy said a helicopter made several passes over Botany Bay shortly after, but failed to spot the shark.
"A number of people have said it is a monstrous shark, up to 15 feet. Anecdotal evidence to us has been that it is actually big enough to create a wake behind it," Mr Leahy told smh.com.au.
After investigating today's reported sightings Mr Leahy said it was likely the shark had been around for at least a few days.
"It has harassed people, apparently it has come close to land, into the shallow water on several occasions.''
SLSS is planning to lay on patrols tomorrow morning at the beach, which is usually unpatrolled.
"We're hoping that we will have two Jet-skis patrolling the area along with an offshore rescue boat between 7am and 9am," Mr Leahy said.
There will also be several lifesavers patrolling the beach.
"When several people tell us that it's a monstrous shark and that it's been there the last couple of days and [that] it's been getting closer and more aggressive, then we have to take that seriously.''
6 Feb 2007
End of the time trials
Thanks to Tim, and John, for the month of time trials. Some solid training for all, no matter how many completed or almost completed. I for one though am looking forward to a somewhat shorter Saturday session and a bit more sleep on Tuesdays!
Apparently there are still a few monitors for sale, contact John before they are gone.
Apparently there are still a few monitors for sale, contact John before they are gone.
IMG revamps Port Mac entry
IMG has revamped how an athlete can gain a spot to race at Ironman Australia at Port Macquarie, eliminating the need to win a spot in a qualifying race.
The new system, which is similar to how Ironman races in the US work, will allow anyone to enter as of July 7th. The catch is that you must ``validate'' your spot by completing a half or a full-ironman ahead of the Port Mac race date.
In a related move, the qualifying series has been reworked for the 2007-2008 season with races in Tasmania and South Australia dropped from the schedule. The full Ironman in Busselton will be a validating race for Port Mac and there will be a new half ironman in a yet to be named location held in February 2008.
See the previous posts for more details.
The new system, which is similar to how Ironman races in the US work, will allow anyone to enter as of July 7th. The catch is that you must ``validate'' your spot by completing a half or a full-ironman ahead of the Port Mac race date.
In a related move, the qualifying series has been reworked for the 2007-2008 season with races in Tasmania and South Australia dropped from the schedule. The full Ironman in Busselton will be a validating race for Port Mac and there will be a new half ironman in a yet to be named location held in February 2008.
See the previous posts for more details.
2007-2008 Validator Race Calendar
May 5 Busselton half
Aug 19 Yeppoon half
Sept 30 Gold Coast half
Nov 11 Port Mac half
Nov 18 Shepparton half
Dec 2 Busso M-Dot
Dec 16 Canberra half
Feb ?? New half venue to be announced in May! (Forster?)
Aug 19 Yeppoon half
Sept 30 Gold Coast half
Nov 11 Port Mac half
Nov 18 Shepparton half
Dec 2 Busso M-Dot
Dec 16 Canberra half
Feb ?? New half venue to be announced in May! (Forster?)
Tassie, South Australia Lose 1/2 Ironmans
Both the Tasmanian and South Australian half ironman races have been dropped from the calendar for the 2007-2008 season.
Qualify no more!
As of next year, anyone who wants to enter Port Mac can do so, as long as they complete a half ironman, eliminating the need to meet a qualifying standard.
There will be places for 1800 athletes and entries will be open on July 1. Multifinishers will be able to enter as of June 1st though they will still have to complete a half ironman to ``validate'' their spot. Legends can just enter!
This is the news letter sent on Monday:
New Ironman Australia Entry Procedure:
Entries open July 1, 2007. Enter and pay online at www.ironmanoz.com
Entries will close when the field limit of 1,800 competitors is reached. A waiting list will be put in place if required.
Multi Finishers (5 times to 9 times) entries will open on June 1st 2007, giving ‘one month head start’ to enter before the general entries commence. Note - Multi Finishers (5-9 finishes) will still be required to validate their Ironman entry.
Ironman Australia Legends (10-times or more Ironman Australia finishers) will be exempt from validating their Ironman entry.
International entries will be exempt from validating in the Snap Australian Half Ironman Series but will continue to be asked to have completed a Half Ironman in the proceeding 12 months.
After entering Ironman Australia, competitors will need to compete in one or more of the Half Ironman races to validate their entry. Once an athlete completes a Half Ironman race their name will automatically go into the confirmed entry list.
The confirmed entry list will be continually updated after each validation race. The final Ironman race field will be confirmed after the final race of the Series i.e. Ironman 70.3 event in February 2008. If a waiting list is necessary this will be updated progressively and these competitors put into the field as withdrawals occur.
Withdrawals from Ironman Australia received before the last event in the Series (Ironman 70.3) will receive a refund of their entry fee less an administration fee of $160.
Failure to validate by the final race of the Series will mean an automatic withdrawal from the 2008 Ironman Australia. In these cases, athletes will be withdrawn and will receive 50% refund of entry fee.
There will be places for 1800 athletes and entries will be open on July 1. Multifinishers will be able to enter as of June 1st though they will still have to complete a half ironman to ``validate'' their spot. Legends can just enter!
This is the news letter sent on Monday:
New Ironman Australia Entry Procedure:
Entries open July 1, 2007. Enter and pay online at www.ironmanoz.com
Entries will close when the field limit of 1,800 competitors is reached. A waiting list will be put in place if required.
Multi Finishers (5 times to 9 times) entries will open on June 1st 2007, giving ‘one month head start’ to enter before the general entries commence. Note - Multi Finishers (5-9 finishes) will still be required to validate their Ironman entry.
Ironman Australia Legends (10-times or more Ironman Australia finishers) will be exempt from validating their Ironman entry.
International entries will be exempt from validating in the Snap Australian Half Ironman Series but will continue to be asked to have completed a Half Ironman in the proceeding 12 months.
After entering Ironman Australia, competitors will need to compete in one or more of the Half Ironman races to validate their entry. Once an athlete completes a Half Ironman race their name will automatically go into the confirmed entry list.
The confirmed entry list will be continually updated after each validation race. The final Ironman race field will be confirmed after the final race of the Series i.e. Ironman 70.3 event in February 2008. If a waiting list is necessary this will be updated progressively and these competitors put into the field as withdrawals occur.
Withdrawals from Ironman Australia received before the last event in the Series (Ironman 70.3) will receive a refund of their entry fee less an administration fee of $160.
Failure to validate by the final race of the Series will mean an automatic withdrawal from the 2008 Ironman Australia. In these cases, athletes will be withdrawn and will receive 50% refund of entry fee.
5 Feb 2007
Faster Aussies
QUEENSLAND'S Courtney Atkinson claimed his first title of the 2007 triathlon season when he won the City of Perth triathlon in hot and windy conditions Sunday.
Atkinson clocked 54min 46sec for the sprint style race format to win from Canberra's Simon Thompson (55min 23sec) and David Dellow (55min 57sec).
Triathlon legend Brad Bevan, in a rare appearance, chased the younger athletes down to secure a fourth place in 56min 24sec.
In the women's event, under-23s world champion Erin Densham won a close finish in 1:00.47 from Coffs Harbour's Emma Moffat (1hr 1min.43sec) with Perth's Tameka Day third in 1hr 2min 5sec.
http://www.theaustralian.news.com.au/story/0,20867,21168908-23218,00.html
Atkinson clocked 54min 46sec for the sprint style race format to win from Canberra's Simon Thompson (55min 23sec) and David Dellow (55min 57sec).
Triathlon legend Brad Bevan, in a rare appearance, chased the younger athletes down to secure a fourth place in 56min 24sec.
In the women's event, under-23s world champion Erin Densham won a close finish in 1:00.47 from Coffs Harbour's Emma Moffat (1hr 1min.43sec) with Perth's Tameka Day third in 1hr 2min 5sec.
http://www.theaustralian.news.com.au/story/0,20867,21168908-23218,00.html
Speedy Kiwis
Bevan Docherty and Debbie Tanner won the national elite sprint distance triathlon championships titles at Kinloch near Taupo yesterday.
Commonwealth Games silver medallist Docherty was too good in the men's race covering a 750m swim, 20km bike and 5km run.
He won in a time of 59.44m, 17s ahead of Kris Gemmell, who came came second, 25s clear of third-placed Graham O'Grady.
Tanner was a clear winner in the women's race, clocking 1h 7m 35s.
Anna Hamilton was second, almost 3m behind Tanner, with former junior world champion Rebecca Spence third.
http://www.nzherald.co.nz/section/4/story.cfm?c_id=4&objectid=10422448
Commonwealth Games silver medallist Docherty was too good in the men's race covering a 750m swim, 20km bike and 5km run.
He won in a time of 59.44m, 17s ahead of Kris Gemmell, who came came second, 25s clear of third-placed Graham O'Grady.
Tanner was a clear winner in the women's race, clocking 1h 7m 35s.
Anna Hamilton was second, almost 3m behind Tanner, with former junior world champion Rebecca Spence third.
http://www.nzherald.co.nz/section/4/story.cfm?c_id=4&objectid=10422448
Mooloolaba Triathlon Festival
2007 Mooloolaba Triathlon Festival/ITU World Cup - 23-25 March 2007
Age Group World Championship Selection Race
ENTRIES
For all USM Events you can enter through the secure on-line entry form available at the official web site, www.usmevents.com.au or phone USM Events for queries on (07) 5449 0711.
Age Group World Championship Selection Race
ENTRIES
For all USM Events you can enter through the secure on-line entry form available at the official web site, www.usmevents.com.au or phone USM Events for queries on (07) 5449 0711.
1 Feb 2007
Weekend Training
friday track:6 am mckay oval make sure u,ve warmed up a bit to start the e2 work at 6
friday pm swim-bondi please email me if interested
saterday -last of the tt,s at kurnell...those that can come early please do at 5:45 am otherwise 6:15
others sat 6 am york rd gates.
sat swim 5 pm bondi icebergs or beach if not rough-text me or email if coming on sat to confirm
sun bike optional 90-100k bike 6:15 am york rd gates or rest or calga tt....note next week end is easy bike w end or kurnell tri
monday stg swim 6:30 pm north bondi where colin trys to drown everyone :-)
regards
jh
ps nice turn up this morning?? :-(
friday pm swim-bondi please email me if interested
saterday -last of the tt,s at kurnell...those that can come early please do at 5:45 am otherwise 6:15
others sat 6 am york rd gates.
sat swim 5 pm bondi icebergs or beach if not rough-text me or email if coming on sat to confirm
sun bike optional 90-100k bike 6:15 am york rd gates or rest or calga tt....note next week end is easy bike w end or kurnell tri
monday stg swim 6:30 pm north bondi where colin trys to drown everyone :-)
regards
jh
ps nice turn up this morning?? :-(
Kurnell entry link
Just a reminder .. early bird entries close end of day FRIDAY for third Kurnell race
https://secure.eventdirector.net/reg/event.asp?id=1630
https://secure.eventdirector.net/reg/event.asp?id=1630
31 Jan 2007
Supercarbs and Caffeine Links
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
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
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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