It’s a picture perfect setting here in Port MacQuarie as 1605 triathletes prepare for this year’s Panthers Ironman Australia Triathlon. A fantastic field of pros and Hawaii hopefuls compliment the 473 first-timers set to test themselves on this very technical course as the race begins Sunday, April 1 at 6:30 am in Australia.
http://www.ironman.com/events/ironman/australia
31 Mar 2007
17 Mar 2007
Tasmanian Recovery
I'm heading to the wildness of Tasmania with three others (Margreet, Gina and Dingo). The plan is to return to civilization on March 26th. And then back to this mainland a few days later.
Go you ironmen and women .. take no prisoners .. fall across the finish line!
Go you ironmen and women .. take no prisoners .. fall across the finish line!
Weekend races
Cronulla .. World Police Games ..
You'll have to find the results on your own .. apologies
You'll have to find the results on your own .. apologies
Gordo's Race Week Tips
Further Tips For Race Week
Here is what I would do if you are "serious" about your performance.
* Go to bed at the same time every day. If you don't sleep then relax -- it is because you are rested and ready to go. Even if you aren't sleeping, I think it is important to relax and visualize in bed.
* Wake up 30 min earlier each day so that on race morning you wake up easily at the desired time. If you are tired then you might have to adjust your go to bed time earlier as well.
* Stay away from large groups of freaking triathletes. You'll never see me at dinners. You might see me at a lunch. I do make an exception for the Carbo Dinner.
* Stay out of the sun.
* Visit the expo, once only for two hours max.
* Every other day should be a total avoid people day (i.e. I take Sun/Tues/Thurs "off" from people and engagements) -- I spend this reading, on-line coaching or hanging with one or two calm friends.
* Do LESS workouts than you think you need. Maintain your intensity.
* Eat the exact same diet, only less.
* No alcohol.
* I eliminate all naps -- not required and mess with my evening sleeping.
* Run through the entire race -- at least twice -- in your head.
* Lay out all gear well in advance.
* Ensure bike is 100% functional well in advance.
* Stay calm, focus on your own race. Give no energy to your competitors. Know that the only person's race that you can control is your own.
* When you see people, surround them in calm.
* When you get a little nervous remember your key sessions, know that you are ready to go.
Here is what I would do if you are "serious" about your performance.
* Go to bed at the same time every day. If you don't sleep then relax -- it is because you are rested and ready to go. Even if you aren't sleeping, I think it is important to relax and visualize in bed.
* Wake up 30 min earlier each day so that on race morning you wake up easily at the desired time. If you are tired then you might have to adjust your go to bed time earlier as well.
* Stay away from large groups of freaking triathletes. You'll never see me at dinners. You might see me at a lunch. I do make an exception for the Carbo Dinner.
* Stay out of the sun.
* Visit the expo, once only for two hours max.
* Every other day should be a total avoid people day (i.e. I take Sun/Tues/Thurs "off" from people and engagements) -- I spend this reading, on-line coaching or hanging with one or two calm friends.
* Do LESS workouts than you think you need. Maintain your intensity.
* Eat the exact same diet, only less.
* No alcohol.
* I eliminate all naps -- not required and mess with my evening sleeping.
* Run through the entire race -- at least twice -- in your head.
* Lay out all gear well in advance.
* Ensure bike is 100% functional well in advance.
* Stay calm, focus on your own race. Give no energy to your competitors. Know that the only person's race that you can control is your own.
* When you see people, surround them in calm.
* When you get a little nervous remember your key sessions, know that you are ready to go.
Fourth Fastgear newsletter out
This month's article is in 2 parts
a) Great tips for the ironman
b) Important fuel for ironman racing and recovery
If you need advice on any of the above, email John Hill on fastgear@bigpond.com
a) Great tips for the ironman
b) Important fuel for ironman racing and recovery
If you need advice on any of the above, email John Hill on fastgear@bigpond.com
Weekend Training
sat swim 6:45 start n bondi
bike-casuals or others not doing port iman 6 am york rd gates....waterfall return...note i wont be there
sun -cronulla tri or brats tri see below
or
bike 6:30 am york rd gates...same course as last week....waterfall stanwell tops and return..
regards
jh
bike-casuals or others not doing port iman 6 am york rd gates....waterfall return...note i wont be there
sun -cronulla tri or brats tri see below
or
bike 6:30 am york rd gates...same course as last week....waterfall stanwell tops and return..
regards
jh
14 Mar 2007
Mark Allen's Off-season Advice
Don't do speed work just to keep your edge. Speed and recovery are opposites on the workout spectrum.
Don't resume training after just a two-week break.
Don't confuse reduced training with no training.
Don't stop running.
Do listen to your body.
Don't resume training after just a two-week break.
Don't confuse reduced training with no training.
Don't stop running.
Do listen to your body.
Recovery - after April 1st
In the December issue of Triathlete magazine, there's an article by Mark Allen on some tips for the ``off season''.
Here are a few of them:
SLEEP
``If you sacrificed a lot of ZZZZ's in-season, now's the time to get them back. But don't expect one nine-hour night to do the trick. If you are way behind in this area, give yourself a good month or so to rebuild the reserve.''
**
YOU ARE WHAT YOU EAT
``Give yourself a week or two of decadence after your last big event of the season, but then get it out of your system and go back to mostly healthy fare. Lots of nutrients take time to replenish, and good food is the best way to stock up.''
Here are a few of them:
SLEEP
``If you sacrificed a lot of ZZZZ's in-season, now's the time to get them back. But don't expect one nine-hour night to do the trick. If you are way behind in this area, give yourself a good month or so to rebuild the reserve.''
**
YOU ARE WHAT YOU EAT
``Give yourself a week or two of decadence after your last big event of the season, but then get it out of your system and go back to mostly healthy fare. Lots of nutrients take time to replenish, and good food is the best way to stock up.''
Triathlete magazine digital edition
As of June, you'll be able to get a subscription to a digital copy of the US magazine.
There is a trial edition (December's issue) that you can find through the magazine's website. As best I can tell, it will be about half the price of having the paper edition mailed to you.
DIGITAL VERSION
Receive 12 digital issues (plus the bonus Road to Kona issue) for only $US28.95
No additional shipping charges apply
PRINT VERSION
Receive 12 print issues (plus the bonus Road to Kona issue) for only $US28.95
Add $US22.00/year for Canadian postage
Add $US32.00/year for foreign postage
http://www.triathletemag.com/site3.aspx
There is a trial edition (December's issue) that you can find through the magazine's website. As best I can tell, it will be about half the price of having the paper edition mailed to you.
DIGITAL VERSION
Receive 12 digital issues (plus the bonus Road to Kona issue) for only $US28.95
No additional shipping charges apply
PRINT VERSION
Receive 12 print issues (plus the bonus Road to Kona issue) for only $US28.95
Add $US22.00/year for Canadian postage
Add $US32.00/year for foreign postage
http://www.triathletemag.com/site3.aspx
Looking for a wind trainer
I'm looking for a wind trainer .. if you happen to have one that is collecting dust somewhere in your home, and would be interested in setting it free, then let me know.
Tim
Tim
Race wheels for sale
HED Race Wheels
ALPS Front (clincher) retails- $900
HED Rear TRI spoke (clincher) - $1250
For F.A.S.T special price contact Damon (includes Michelin Pro Race tyres)
ALPS Front (clincher) retails- $900
HED Rear TRI spoke (clincher) - $1250
For F.A.S.T special price contact Damon (includes Michelin Pro Race tyres)
Kathmandu Sale - Starts Friday
Half off almost everything! Get a thermal for winter training!!
Sale runs for a month ..
Sale runs for a month ..
11 Mar 2007
Kurnell Four
Not to be outdone by his Six Foot performance, John backed up his cross-country run with another Kurnell, finishing 2nd. [Though I think he took out the series title.]
Dingo took a very solid fourth place, his last hit out before the World Police & Fire Games in Adelaide next weekend. http://www.2007wpfg.com/
It looks like most others were resting or busy training.
However, Alex competed, waving the French flag as he rounded the course. Anthony Donnelly put in a top run effort to complete his first Kurnell this season.
Dingo took a very solid fourth place, his last hit out before the World Police & Fire Games in Adelaide next weekend. http://www.2007wpfg.com/
It looks like most others were resting or busy training.
However, Alex competed, waving the French flag as he rounded the course. Anthony Donnelly put in a top run effort to complete his first Kurnell this season.
Six Foot Saturday
John Hill led an all-star local cast through the Blue Mountains on Saturday. It was just another training day as he prepares for his `long’ run in South Africa later this year. Still, he was moving, completing the course in 4:18.
Congrats also to Luke Littler, Fiona Skinner, Tony Golden (14th finish?) and Wendo!!
Congrats also to Luke Littler, Fiona Skinner, Tony Golden (14th finish?) and Wendo!!
9 Mar 2007
8 Mar 2007
Six Foot Track
The Six Foot Track is a 45km footpath stretching across the Blue Mountains from The Explorer's Marked Tree, near Katoomba to Jenolan Caves. The marathon started in 1984 and follows the length of the entire footpath. It is Australia's 5th largest marathon and by far the largest 100% off-road running event.
http://www.sixfoot.com/index.php
http://www.sixfoot.com/index.php
Weekend Training
sat bike 6 am york rd gates ..lights please...note this is a pacey ride
those doing 160k
via la paruse....easy w up to end of anzac parade....race pace pacey for ironmen from that point aprox 10k...to waterfall ,down hill,right at bottom to stanwell veer right then left at roundabout to sublime pt turn and return back to sutho garage same way...re group...steady home but pacey where safe
100-120k people same but turn at 60k point
run after
practice your race day nutrition !!! last chance !!
sunday 6:30 am york rd gates if on your prog .......easy to kurnell
or kurnell race or rest
note i will not be around as i,m doing 6 ft track and kurnell so dame /lisa will look after u all............be safe please !!
regards
jh
ps i will only be on mobile fri and not on email as will be at blue mountains 6 ft track expo
those doing 160k
via la paruse....easy w up to end of anzac parade....race pace pacey for ironmen from that point aprox 10k...to waterfall ,down hill,right at bottom to stanwell veer right then left at roundabout to sublime pt turn and return back to sutho garage same way...re group...steady home but pacey where safe
100-120k people same but turn at 60k point
run after
practice your race day nutrition !!! last chance !!
sunday 6:30 am york rd gates if on your prog .......easy to kurnell
or kurnell race or rest
note i will not be around as i,m doing 6 ft track and kurnell so dame /lisa will look after u all............be safe please !!
regards
jh
ps i will only be on mobile fri and not on email as will be at blue mountains 6 ft track expo
6 Mar 2007
Amanda's Malaysian Day
Oh My God
What can I say....... my race report is as follows:
The swim start was a bit of a debacle as most of the athletes were still on the dock as the gun went off but luckily I had swum out to the start line. I felt great in the water and took off at a great steady pace. I was pretty soon catching some of the pro's and was pretty sure I was the first one in my age group. Out of the water in 1 hour flat (no wetsuit) not bad at all.
Onto the bike and I took the first 10km easy. Had a massive big hill to go up and did not want a repeat of the dreaded butt cramps ... please see previous race reports.
Settled into a steady pace and started to put some time into the other girls. I went around in 5.40 and felt great. (NB: The race statistics show that Amanda averaged 35.7k/hr for the 60km between 25k and 85k and she averaged 34.2k/hr during the final 60k!! She was cruising.)
Next was the run and had figured out that the only other girl in the running was an Aussie.. She was still about 15mins down and I was pretty sure if I could hold it together on the run I would be good for it.
First lap was good but hard but no time change, second lap was harder but still no time change, third lap I figured she would make her move so I put in a little bit more effort I had her by 20 or so mins.
Collected my final wrist band and headed out for the last lap. I got to the last drink station at the top of the turn around and that’s the last thing I remember. Apparently I started to stagger at the 36km mark and collapsed on the side of the road. I don’t remember a thing but the ambulance came and picked me up and took me to the medical tent.
I was unconscious for about 2 hours and when I came to I didn’t know my name or luke’s or even recognise my mum. So they took me to the hospital where I started to come round. I couldn’t believe I was 6 kms away from finishing and was so far in front and blacked out. Dam Dam Dam. I was headed for a 11 hour race for sure and am so disappointed not to have my well deserved kona spot but they don’t give them out for 36 km they only give them out for those who cross the finish line.
What I am taking away with me is that I know I have it now and I know I will get that elusive spot this year as this was so dam hot and hard. I led all day and toughed it out til they had to drag me off the bloody course unconscious.
What can I say....... my race report is as follows:
The swim start was a bit of a debacle as most of the athletes were still on the dock as the gun went off but luckily I had swum out to the start line. I felt great in the water and took off at a great steady pace. I was pretty soon catching some of the pro's and was pretty sure I was the first one in my age group. Out of the water in 1 hour flat (no wetsuit) not bad at all.
Onto the bike and I took the first 10km easy. Had a massive big hill to go up and did not want a repeat of the dreaded butt cramps ... please see previous race reports.
Settled into a steady pace and started to put some time into the other girls. I went around in 5.40 and felt great. (NB: The race statistics show that Amanda averaged 35.7k/hr for the 60km between 25k and 85k and she averaged 34.2k/hr during the final 60k!! She was cruising.)
Next was the run and had figured out that the only other girl in the running was an Aussie.. She was still about 15mins down and I was pretty sure if I could hold it together on the run I would be good for it.
First lap was good but hard but no time change, second lap was harder but still no time change, third lap I figured she would make her move so I put in a little bit more effort I had her by 20 or so mins.
Collected my final wrist band and headed out for the last lap. I got to the last drink station at the top of the turn around and that’s the last thing I remember. Apparently I started to stagger at the 36km mark and collapsed on the side of the road. I don’t remember a thing but the ambulance came and picked me up and took me to the medical tent.
I was unconscious for about 2 hours and when I came to I didn’t know my name or luke’s or even recognise my mum. So they took me to the hospital where I started to come round. I couldn’t believe I was 6 kms away from finishing and was so far in front and blacked out. Dam Dam Dam. I was headed for a 11 hour race for sure and am so disappointed not to have my well deserved kona spot but they don’t give them out for 36 km they only give them out for those who cross the finish line.
What I am taking away with me is that I know I have it now and I know I will get that elusive spot this year as this was so dam hot and hard. I led all day and toughed it out til they had to drag me off the bloody course unconscious.
3 Mar 2007
Nick 5th in NZ!
BROWN, Cameron 6/3/1 34 00:47:52 04:43:07 02:51:09 08:26:33
2 BELL, Luke 4/2/2 27 00:47:26 04:42:27 02:53:15 08:27:40
3 SINDBALLE 5/1/3 30 00:47:49 04:35:10 03:06:52 08:34:46
4 MEADE, David 54/6/4 36 00:54:15 04:47:22 03:07:28 08:53:54
5 SAUNDERS 30/7/5 33 00:51:41 04:50:59 03:08:54 08:57:31
It came down to who could run the fastest.
2 BELL, Luke 4/2/2 27 00:47:26 04:42:27 02:53:15 08:27:40
3 SINDBALLE 5/1/3 30 00:47:49 04:35:10 03:06:52 08:34:46
4 MEADE, David 54/6/4 36 00:54:15 04:47:22 03:07:28 08:53:54
5 SAUNDERS 30/7/5 33 00:51:41 04:50:59 03:08:54 08:57:31
It came down to who could run the fastest.
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