The week after

Well after a good race last Sunday, both Colleen and I were hit with a bug. It took me 3 days before life could be called normal, so I missed out on some training. Oh well. I did manage to get a couple of runs in and a good swim. Next week should be back to normal once our container is unloaded and stuff is where it should be.

With the triathlon season here all but done, I have a chance at the last race of the season, Byron Bay just inside NSW. If I do manage to get an entry, I'll be aiming for a good benchmark at the Olympic distance. Other than that, it will be a lot of drills and base building over the winter* (Winter does not mean snow here and more like an average summer day back home). The road to Ironman will start in July but by that time I will be increasing my running, cycling and swimming to be prepared for the training. Sounds weird doesn't it, training to train... By July I will be at a point where a 5 hour bike ride is comfortable as well as a 1.5 hour run. The run part is there, but 5 hours in the saddle will take some time. The final road to Ironman will be an 18 week intense training program, where the long long miles will get me ready for the start line.

Not much else this week, just working on my swimming and figuring out where to unpack things.

Until next time.

Cheers
Richard

Raby Bay vs the Canadian

Well the morning started out slightly windy and light showers. Sounds better than the weather back home...

I can't believe my super-family for getting up at 4:30am to come and cheer me on. I definitely owe them one.

The race consisted of 1500 entries in different races, from the kiddies to a starter and finally the sprint.

As we huddled under the squad tent, I notice some of the people greasing up. I ask what they're up to and apparently it was too cold for the Ozzies without their wetsuits. Fine by me, I grab mine and suit up. Having the wetsuit makes a big difference and with the huge distance between the swim exit and transition, why not.

My heat was called down to the wharf and in we jumped. A deep water start followed by the 400m swim. The horn goes off and there I am, in the middle of the group. I'm getting hit, I'm hitting people, even tried to swim over someone.....too cool for me. The bad part was I was wedged in and couldn't get out of the group. I just settle into their speed and do the best I can. Up the steep ramp and there's my cheering squad loud as can be.

Of my group there were 52 and I was 39rd, so not the last. Swim time 7:08. I wasn`t last!!!
WOO HOO!!!

Now on for the 250+m run to transition where my bike was waiting. Drop the wetsuit grab the bike gear and head out for the 3 lap 15km bike....in the rain....

Lots of wipe outs but I took it really easy into the corners and saved my self from road rash. I was somewhat surprised in my 21st position in the category but still a solid bike of 31:02.

I was really pushing on the bike but I really wanted to hit a 16 minute run. If I hit 17 minutes, I would have been disappointed. I put on my soggy shoes and visor, and headed out of transition for the 2 lap 4km run.

Well I gave it all I could, almost to the point where I knew I was maxed out. I just wanted to hunt down as many people in my age group so I kept looking for the next calf with an ``M`` on it. I hit the turn around of the first lap and had someone try and keep up with me after I passed him. I heard him breathing really hard, so the nice guy I am, I picked up the pace to see if he wanted to stay with me. Within 30 seconds, I couldn`t hear him.

I really wanted the race to done, but wanted to finish as strong as I could. I saw a couple more people in my group and gave it a strong finish to the end. Was it good enough....I think so!! Total run time, 15:25 for 11th in my category!!

Overall I finished in a time of 53:37 and 23rd in my age group.

Good effort with lots to build on for the next one.......









Until next time.....Thanks for reading.

1 week to Raby Bay

Well with last week being crazy, I actually took two days off in a row for the first time in over a month. Our ride was cancelled on Wednesday due to heavy rains and Thursday was a double whammy being moving day and Vaughn's birthday. Back at it again though.

With one week to my first tri of the season (3rd last of this season in Australia) I'm planning on keeping things the same. I really want my focus to be on the long term not the short term race.

Later today (Sunday) a 1.5 hour run
Monday: swimming for an hour on drills 2500m est. 1 hour
Tuesday: morning run focusing on speed work, and and evening swim 2500m est. 2.3 hours
Wednesday: Cycling in the river valley with a focus on high cadence 1.5 hours
Thursday: (A little change here) a run with the squad rather than swim in the morning and an evening swim 2500m est 2.3 hours
Friday: spin session 1 hour
Saturday: Ocean swim and a light ride 2 hours
Sunday morning is race day!!

The main thing I have to get through my head is the swim, although short, is an open water swim without a wetsuit. I'll go with the notion that salt water will provide me with the same floatation. That and I'll be focusing on my stroke and breathing to keep my mind busy. All I ask is that I'm not the last one out of the water. Once on firm soil, I'll open it up on the bike and try and make back some of the time I'll lose to the faster swimmers. The one's I miss on the bike, I'll hunt them down on the run.

Goal for the race: to be in the top 25 in the Canadian category

Hopefully I'll get some photos during the race so I can post them for you.

Until then....

Cheers
Richard

One year and counting....

Well as I follow the updates on Ironman Australia 2008 edition, it gives one a weird feeling that I'll be there next year. I hope weather conditions are a little better than right now though. Our squad member Tim, is having to deal with rain on the bike, which can lead to more flats and tougher cornering. Hopfully things work out for him.

This morning I managed to find a small group of the squad who were going for a long slow run. So off we went a 6am for a 1.5 hour run. As we started running, I noticed everyone was running naked. (for those non runners out there, running naked does not mean no clothes, it means running without water or sports drink). So I ask the question, "why are you all running naked?" A few of the girls turned their heads quickly wondering what the hell the crazy Canadian was talking about. I found out that along the pathways there are water fountains everywhere, so they just stop every 20 minutes or so and have a drink. This will take some getting used to.

It was a beautiful morning, with overcast and light winds, perfect for a run. A few people were complaining about the cold as it was a chilly 19 when we started. I ended up running at the front, and we managed 17.5km or just around a 5:30 min/km pace. Nice way to start a Sunday. A quick coffee and off home to make sure the girls can make church by 9am. A quick stop through an early morning police check stop, green light on the breath meter, just a little smelly from running and off again. A good swim tomorrow night to kick off another week of training.

All good down here in Oz and looking forward to Raby Bay Sprint tri on the 20th. Training hard 6 days a week I'm really starting to feel good. Here's to a good first race of the year.

Cheers

Weekly training schedule

Well as I try and figure out how to setup a calender in my blog, here is my current training program. Most Australian's are winding down their training, while I'm working in my base phase, setting a solid foundation for my up coming 1/2 Ironman races.

Monday night 1 hour Pool Swim - drills
Tuesday morning 1 hour running - paciing
Tuesday night 1 hour Pool Swim - drills
Wednesday morning 1.5 hour cycle - pacing and strength
Thursday morning 1 hour pool swim - drills, and again at night
Friday morning is 1.5 hour spin class
Saturday morning is 1 hour ocean swim and a 1 hour cycle
Sunday race or easy run

My main focus right now is on the swim. I'm very slow compared to the Australian's so the squad coach has me 4 times a week in the pool. By the end of winter, I should have a better swim portion of my triathlon.

Cheers