Category Archives: Mornington Peninsula Triathlon Clubs

The Menu (17/03/14 – 23/03/14)

The Menu is a weekly post detailing what I plan to do over the coming week, it also looks back on my previous week and my learnings from it. lumbergh1

Race week is finally here! It is pretty surreal to think that after 12 months and a lot of well not so much blood, but sweat and gears Melbourne Ironman is finally here.

1. I’d say i’m both shitting myself, But also not really. I’d like a nice day without wind and a gentle breeze behind me both ways on the ride leg and a northerly on the run pushing me all the way to St Kilda on the run. But to be honest, I’m happy with whatever is going to come at me. That being said, I’m still hoping for it to be better than last year.
2. What I am nervous about is pacing, really going to try and turn the killer instinct off during the weekend and race my own way. I think it will be the difference between me making it comfortably and timely and me blowing up along the way.
3. Ran some numbers and got a general meal plan for the carb loading (Wednesday – Saturday) and its safe to say that it is going to take some doing! Will be eating a Siddle-esque amount of Bananas.
4. Finally got my Aero helmet – Specialized Evade. Cheers to Adam Dureau for sorting me out there.
5. You can follow me on Sunday using the IronTrac app. I am bib Number 478.

Onto the last week of the taper.

Monday:

PM: Pool Swim 3km Continuous

Tuesday:
PM: 2hr Easy Ride

Wednesday
PM: Team Barefoot Swim Squad

Thursday:
AM: Trispecify Taper Run Set

Friday
Day Off

Saturday:
AM: 1hr Ride/Easy Open Water Swim.

Sunday
AM: SWIM 3.8KM/ RIDE 180KM/ RUN 42KM

I would like to give a shout out to my coach Clinton Watson for his support and dealing with my antics throughout.
My numerous training partners who have definitely kept me motivated and accountable.. You know who you are! My family, who think i’m crazy but still support me (My Granny constantly reminds me that she will still love me even if I come last!) and my girlfriend for putting up with my tired moodiness and general shit over the last 6 months.
Hope you have enjoyed the blogs over the duration. I have certainly enjoyed writing them!
I will write a wrap up post about the race with photos and what went wrong/right etc next week after I get out of hospital!!
Send me good vibes Sunday please.

Stephen.

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Melbourne Ironman Race Plan

This post is pretty much me writing my nutrition plan as well as an expectation of times for the Melbourne Ironman 2014.  MELB
I’m going to break down everything pre-race to during race, as well as my estimated times on a good day, expected day.. and also if shit goes wrong. So if you track me you will know just how things are going!. My race number is 478 — so check me out on IronTrac .

PRE-RACE
I will look to start my heavier loaded carbohydrate meals from Thursday looking at endeavouring to consume 12g Carbohydrate per kg daily (As I am roughly 70kg) we are looking at 840g of carbs daily, this is not going to be that easy! Also going to have to shelve my standard pizza/footy Friday. The sacrifices!. I will also ensure I am well hydrated.
I don’t expect to get large amounts of sleep Saturday night, so will look to try and get as much in the preceding nights as possible.
Pre race my plan is to literally anti chafe every area of my body! Been using the Keywins Anti Chafe Cream, the stuff is awesome. Sunscreen everywhere thats required, Tape my neck for during the swim and try and settle the nerves!.
My Pre Race diet is typically a Clif Bar and 2 x Banana’s roughly 2 hours before the race, and half a Clif Blok pre starting.

SWIM
The swim I will be looking to settle as fast as possible, at Challenge 70.3 recently I noticed a big energy dump about half way into the swim and felt pretty crummy for the duration of the swim after that. As Melbourne IM is a straight 850m Swim before the first Buoy, i’ll be looking to establish a breathing rhythm and hopefully find some toes to draft from. The swim is my weakest leg, so I hope to feel strong and get out feeling not too beaten up!
ESTIMATED TIMES: (Based on the weather not being too hectic!)
BEST TIME: 1:02 EXPECTED: 1:05-1:12 ROUGH TIME OF IT: 1:12-1:15 WHEELS FELL OFF: 1:15+

RIDE
In T1 i’m planning to put socks on as well as my riding shoes as I like a certain amount of tension across my feet.
I plan to consume 1g of carbohydrate per kg of body weight for every hour of the event once I hit land. Depending on the heat of the day I will look to consume 1 bidden of water/electrolyte per hr (I use Hammer Endurolyte Fizz). If it is warm, it will increase.
My nutrition strategy on the ride consists of, Clif Gels (Razz and Strawberry alternating) – 24g Carbohydrate, Honey Sandwiches x 2-3 – 45g Carbohydrate.
Given I will have a gel every 25min and a Sandwich every 4th gel whilst on the ride hopefully this coupled with the small amount of carbohydrate in the Endurolyte Fizz I should have my energy needs covered.
I will also take 2 Nurofen at the start of the ride and 2 towards the end.
Pacing for me is definitely going to be a concern. As I have not used a HRM or Power Meter during training I am going to be largely operating on perceived effort. Currently the forecast is estimating some winds which could also make life interesting.
So estimation of time is a lot harder given the conditions and it being a course that is affected by the elements! So will base it on the nice day I wish for!
ESTIMATED TIMES:
BEST DAY: 5:10 EXPECTED: 5:15-5:20 ROUGH TIME OF IT: 5:25-5:35 WHEEL FELL OFF/STACKED/BONKED: 5:40+

RUN
T2 I’m planning to change my socks, re-sunscreen, anti-chafe, have another hit of electrolyte, cram 8 gels in my back pockets and stick my shoes on.
The run and the speed of my run will vary depending on the weather, my nutrition on the ride and pacing over the ride duration. I won’t be wearing a hat or sunglasses as I prefer to get as much airflow to my head/face as possible!.
In training I have planned for doing 4:45- 4:50 per/km which would get it done in roughly 3:20 – 3:24. However this is the ideal, the reality could vary greatly. I will attempt to largely consume just water and ice for the first half of the marathon, then from there depending on comfort, energy levels etc, I will starting using Cola. The plan is to generally try and hold myself back for the first half of the marathon also, ideally ensuring I will able to finish strongly. If the wheels absolutely fall off I will consider taking solids. In my special needs package I will pack extra gels, a can of coke and Nurofen if absolutely needed.. I am going to attempt to not take it!.
ESTIMATED TIMES:  (Again weather dependent)
BEST DAY: 3:15-3:20 EXPECTED: 3:20-3:38 ROUGH TIME OF IT: 3:38 – 3:50 BONKED/HEART ATTACK/LOST MY SHIT: 4HRS+

TOTAL TIME PREDICTIONS:
BEST DAY: 9:50-10:00 EXPECTED: 10:00-10:25 ROUGH TIME OF IT: 10:25 – 10:50 WHAT YOU HAVE JUST READ WENT COMPLETELY WRONG/OUT THE WINDOW: 11HRS +

I hope you have enjoyed my race plan, It was written as much for myself as it was for you! If you have any questions about what I plan to do or why.. please don’t hesitate to ask me.
I also hope you have enjoyed the journey! BRING ON SUNDAY.
Stephen.

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The Menu (24/02/14 – 01/03/14)

The Menu is a weekly post detailing what I plan to do over the coming week, it also looks back on my previous week and my learnings from it.

4 weeks until the big dance!

Yours truly and Basse after her race.

Yours truly and Basse after her race.

1. Enjoying the training a little more recently knowing that the end is in sight.
2. Looking to combat PID (Post Ironman Depression) by entering Ironman Western Sydney 70.3 with a view to do that then Challenge Wanaka 2014/15.
3. Still sorting out the Aero Helmet. J Bars have been fitted and look forward to using them leading up to Melbourne.
4. Interesting to hear/see Police pulling over cyclists on Beach rd for inappropriate lighting, not obeying the road rules (ie, running lights, riding more than 2 abreast etc). I would also hope they are stopping motorists who equally don’t obey the road rules when passing and interacting with cyclists.
5. Went along and watched TeamUp Race 4 in Brighton over the weeeknd. Was nice being on the other side for a change. Definitely seemed like the course was slightly haphazard, But good energy and happy people overall. Little shout out to Basse in her second triathlon. 17th/35 is pretty handy, transitions clearly need a little work!
6. Little sad to hear that several Half Ironman events have been scrapped from the Australian calendar for 2014/15. Lets hope they are replaced. The demand certainly is there!! Maybe an Ironman Peninsula 70.3?

Monday:
PM: MPTC Swim

Tuesday:
AM: MCC Hills
PM: 45min Run T2

Wednesday
PM: Team Barefoot Swim Squad

Thursday:
AM: Trispecify Run Group 

Friday
AM: Team Barefoot Swim Squad
PM: 

Saturday:
AM: 2hr Flat Run T2
PM: Swim 4km

Sunday
AM: Ride 6hrs including 5 x Arthurs Seat Repeats

Best Of Strava
Each week of late it seems there is one session where I surprises myself. Last week it was a 5km swim Monday night. The conditions were nice and flat and for the second half of the swim a large school of whiting were swimming around us. It was quite surreal. If you know Frankston beach well, you will know that this is a rarity!

5KM GOLD!

5KM GOLD!

Hope you are enjoying your racing/ Winter training!
Stephen.

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The Menu (17/02/14 – 23/02/14)

The Menu is a weekly post detailing what I plan to do over the coming week, it also looks back on my previous week and my learnings from it.

5 Weeks to go!

Sad but true.

Sad but true.

1. Had a big weekend of both riding and running, managed just on 175km biking Saturday into a 37km run Sunday. Was a decent lesson in both pacing and nutrition. Definitely going to be an area that will need close attention race day.
2. Training observation: There are certain cars I expect to be more or less douchey on the roads.

a) Cars that could never fit a bike in them, Especially cheaper end sports cars.
b) Hotted up Utes/Commodores/Falcons..
Always idiots.
a) Cars that look like they could/do hold bikes (Subaru Wagons/ Outlanders etc)
b) Luxury cars that don’t want to be scratched
Tend to be nicer. They’re is certainly exceptions to the rule.. I’ll endeavour keep you up to date with my list of driver douches vs nice guys list.
3. Loving the sandwiches on the longer rides, Honey in particular.
4. Deciding on clothing for the race.. To Ironman finishers out there.. Do you change your kit Pre Ride – Run? Or whole outfit change? Or one outfit all day?
5. Have been listening to the Legends Of Triathlon Podcast lately. Some really good interviews. Recommend it.

Monday:
PM: MPTC Swim 5km (It’s going to be brutal!)

Tuesday:
DAY OFF!! 

Wednesday
AM: 90Min Ride Two Bays (Easy. Solid, Hard, Easy)
PMGF B’DAY 

Thursday:
AM: Trispecify Run Group 
PM: Runners Pilates

Friday
AM: Team Barefoot Swim Squad
PM: 

Saturday:
AM: 15 +/- x 2 (Essentially 28km Hills!!!)
PM: 

Sunday
AM: Ride 4hrs with 3 x 15min Temp
PM:  MPTC Ironman Course Swim (3.8km)

Best Of Strava

A long 37km run along the Ironman course. Perfect weather for me, Mild tailwind, Slightly cool.
Definitely noticed towards the end of the run that pacing/nutrition is going to need to be key come race day as was fading a bit.
Carried a water bottle in my hand for the duration, was less annoying than expected. My longest run ever and definitely a confidence boost!

long run
Not too long until taper time!
Stephen

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The Menu (10/02/14 – 17/02/14)

The Menu is a weekly post detailing what I plan to do over the coming week, it also looks back on my previous week and my learnings from it.

5 1/2 Weeks until the big dance! Melbourne Ironman 2014.

Things I plan to do once Ironman is done..   

This is how I have taken to swimming recently!

This is how I have taken to swimming recently!

1. Sleep in. No more 5am or earlier starts.
2. Go back to a regular diet. No more mass consumption.
3. Rest my niggles. Although hockey season starts in early April so this seems unlikely.
4. Have a few nights out. Have not drank since NYE.
5. Get back in the gym.

Onto observations.
1. I rode Sunday for over 4 hours through the Dandenongs. It really was too hot and too windy. Safe to say it hurt, in particular towards the end when I started to get dehydrated. Definitely think i’m suited to colder temps with my racing. Can only imagine how much of a bitch Geelong 70.3 would have been over this past weekend. Challenge weekend I was slightly peeved that the race day was 35 Degrees. But add massive headwinds and choppy water conditions, I can see why the drop out rate in Geelong was so high!.
2. Working on the Aero helmet and Aero Ski bars. I think once that is done, equipment wise… think i’m ready to go!
3. Starting to increase my distances of my open water swims, with the aim of doing 2-3 Ironman distance swims a week. Starting to enjoy it more. Needing the occasional 5 second breather. Will decrease these.
4. Bought new cycling shoes, Tri-cycling shoes and lights for my bike. Certainly is getting a lot darker out there!
5. One thing I have carried on from the Poly-Pill experiment has been the Green Tea. Nice pick me up without having the sugar of other caffeinated drinks, especially as I don’t drink coffee I needed a substitute.

Monday:
PM: MPTC Swim 4km

Tuesday:
AM: MCC Hills —> 30 min Run T2
PM: 45min Run T2

Wednesday
AM: 
PMTeam Barefoot Swim Squad

Thursday:
AM: Trispecify Run Group (Longer Group 15km)
PM: Runners Pilates

Friday
AM: Team Barefoot Swim Squad
PM: Valentines Dinner.. 

Saturday:
AM: Run 3 hrs along IM Course
PM: Swim Open Water – 4km

Sunday
AM: Ride 6hrs T2

Best Of Strava
Out of all the training I do (And currently there is shit tonnes of it!!) The thing that I still pinch myself about is that I am able to swim 4km. While the swim leg is by far my weakest leg of the triathlon, There is times these days where I do actually enjoy it and look forward to it. This swim was a relatively consistent 4km (3.9km splitting hairs!) in nice conditions.

Click to follow me on Strava!

Click to follow me on Strava!

Trying to enjoy the final weeks before the taper!

Stephen

 

 

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The Menu (03/02/13 – 09/02/14)

The Menu is a weekly post detailing what I plan to do over the coming week, it also looks back on my previous week and my learnings from it.
The lead up events are now done and dusted.

This is me at the beginning of every open water swim!

This is me at the beginning of every open water swim!

All that is left is the main event. Melbourne Ironman 2014.

1. Having raced 4 x 70.3 events (2 events where I felt my nutrition strategy went well, 2 where I think I got something wrong) I have definitely noticed a difference in my recovery time from a well fuelled race. Although my energy level is no where near 100% I have been able to get back into training after Challenge Melbourne 70.3 with little or no trouble. That being said, the training I have been doing is suited to a longer race.. So I should be getting through it easier!
2. Ordered new Tri-Shoes (Shimano SH-TR52)
3. Happy with the use of Sandwiches (Jam/Honey) during my races, noticed gels sat a lot better after the use of solids.
4. Still deciding on Aero Helmet, from my understanding Specialized won’t have stock of the Evade until after Melbourne Ironman. So may need to decide on another Aero Helmet. Suggestions please!!?
5. Best of luck to the Ironman Geelong 70.3 competitors! hope you get your Mt-Tremblant spots!

This week starts with 2 days of recovery followed by business as usual!

Monday:
Day Off

Tuesday:
AM: 90 Min Flat Ride

Wednesday
AM: Ride (2hrs – 5 x Two Bays Hill)
PMTeam Barefoot Swim Squad

Thursday:
AM: Trispecify Run Group
PM: Runners Pilates

Friday
AM: Team Barefoot Swim Squad
PM: 

Saturday:
AM: Run – 15 +/- + 40 min (approx 20-25km?)
PM: Swim Open Water – 4km

Sunday
AM: Ride Dandenongs – 6hrs

Hope you are enjoying your training/recovery/taper!
Any advice on the above please share!

Stephen.  

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Challenge Melbourne 70.3 Race Report

Completed my 4th Half Ironman yesterday being the Challenge Melbourne 70.3.  aftermath
I completed the course in 4:44.33. (17th/91) 25-29 Males.
Definitely a tough race for several reasons;
1. The temperature was in the mid 30′s (95 for my American readers)
2. Had no/minimal taper pre race
3. Some hiccups during the race (Time Penalty – Drafting) will get to that!!!!!

Will go through race with a fine tooth comb and talk about different parts of the race and my opinion of them.

SWIM

Race morning was warm and so was the water temperature. With a 6.15am start time and without too much wind the swim was very flat.
It definitely seemed like the course itself little disjointed, the main buoy’s of the swim seemed to be on different lines to market buoys which meant a lot of participants did a longer swim leg (with some reporting 2.4-2.4km swims according to their GPS). I heard afterwards that the furthermost buoy had lost its anchor and drifted further away as the race went on.

The wetsuit removal struggle!

The wetsuit removal struggle!

From a personal perspective. Larger wave starts (350) and warmer temperatures made me less comfortable with zones as well as my exertion. Part of the enjoyable part of the swim being first I don’t typically get too hot. I definitely felt hot and quite spent towards the end of the swim. According to my Garmin my swim leg was 2100m and completed it in 34:40 pre transition. This placed me 30/91 out of the swim.  Considering I consider this my weakest leg I’ll take that.

RIDE

The ride was a 3 lap, undulating course consisting of 15km out and back. Typically this stretch of road can be quite windy, this wasn’t the case on race day. So it was a quite fast ride course, There were some tougher sections where you needed to get out of the saddle but a large proportion you were able to stay seated and aero.
One thing that was very noticeable after my second lap was the formation of larger packs (10-15 people) at some stages it resembled a group ride out there.

It was during this second lap and in the middle of a group of cyclists that I was singled out for a time penalty. Whilst I won’t complain about the time penalty (because I was drafting, heck i’d argue that not a single person out there riding Sunday was able to go through that cycle course riding completely legal!!!) in my opinion it was slightly harsh to single out a particular rider in a group of 10 or more. Considering the group was constantly switching positions and trying to get away from each other. I thought a more reasonable course of action might have been to give a warning to the entire group to separate within a time frame and had we not, enforce a penalty on everyone.

time check

But it was what it was! Mentally it made the race more difficult, slowing down to stop, stopping, then resuming and letting go of the anger of getting penalised. But better to happen now than in IM Melbourne. So total ride time was 2:27.11, placing me 44th in 25 – 29. My estimated time without the time penalty would have placed me in the top 20, happy with this. New bike setup felt mint also.

RUN

By the time the run started. It was getting hot I would imagine early 30′s. Hydration and body temperature control was going to be key in getting it done and not imploding. Talking to my coach during the week he advised to try and maintain a consistent pace throughout the run, so I attempted to do that throughout.
I will say that the aid stations for the most part were exceptionally run, regular intervals, stocked with ice, water and gels. The one thing that disappointed me was once I started using cola they only had 1 station on course with it, otherwise couldn’t say a bad word about the course. It is hilly 3 x 7km lap course, with several steep inclines and 1 in particular leg testing decline.

My total run time was 1:35.22, with my lap splits being: 30:58, 32:11, 31.10. Had a little lull there in the middle!
That time placed me 16th/91 in 25-29yr males. While this time is a long way off my best, I was happy considering the temperature and felt strong throughout.

finish!

Notes from the day:

1. It was great to sleep in my own bed pre race for the first time.
2. Challenge merchandise is better than Ironman merchandise, towel will actually wrap around a normal sized adult and the beer mug is a nice touch also.
3. The recovery tent was pretty sweet also, ice baths, ice cream, lollies, fruits and icy poles. They also offered a free beer. Although it wasn’t accepted!
4. My only negatives for Challenge was – don’t run of coke on the run course, and get the swim distances correct!
5. I used a clif gel/ honey sandwich nutrition strategy which worked well. I also dropped the Hammer Perpeteum for the Hammer Endurolytes Fizz which I found great also, no cramps/GI upset.
6. Considering my swim and cycle times I was enthused that I ended up coming through the field on the run. Felt strong finishing (Last km was 4:10 per/km pace)

Any questions about the race, let me know in the comment section below!
Stephen

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The Menu (27/01/14 – 02/02/14)

The Menu is a weekly post detailing what I plan to do over the coming week, it also looks back on my previous week and my learnings from it.

This week is Challenge Melbourne 70.3 — It is set to be a scorcher! 35 Degrees plus.. will be interesting!. Race No is 159 if you want to track me!
Although this is a tough race, it will be a training race for Melbourne IM in 7 weeks. So will use it to test my nutrition strategy as well as making sure I get my hydration correct to avoid a repeat performance of Shepparton 70.3 late last year.

1. Did a 4hr Ride/ 2hr Run last Sunday — Still sore from it. Managed to do 129km ride in the 4 hrs, I knew there were going to be problems towards the end of the ride when I noticed the power significantly reducing from my legs at about the 3 1/2hr mark. About 7km into my eventual 22km run, my legs seized up.. I can actuallyThe Calm Before The Storm say for the first time during my training I really felt like I didn’t want to be doing it. Slowed to a walk, put about 3 gels in from my Hammer Flask. Managed to get a Coke from a stopped cyclist (Shout out to Alan Davies – I know there is zero chance you will read this, but you saved me!!) About 2 litres more water from a opportunistic tap at an apartment block.. And I was back. Well somewhat. It was massive lesson in speed and body management.
2. Fitted my Adamo Saddle and had my first ride on it. Have to say it was very comfortable, not so much sitting up but definitely in the aero position, I partly blame the comfort of it for the reason that I went out too hard and burnt myself for the run, well that.. and a little male bravado.
3. Still organising my Aero Helmet (Specialized Evade) should have for Melbourne, according to Adam Dureau. If it doesn’t happen. I’m blaming him.
4. Decided that the Hammer Perpeteum is not the go for me. I need an electrolyte drink that I enjoy, it is neither an electrolyte drink, or a drink I particularly enjoy on hot days riding. Using the Hammer Endurolytes Fizz.. So far so good with that one.
5. Polypill is still happening (didn’t Sunday). Some days I think it is a winner, somedays I feel like I am smashing my body with drugs and green tea which it isn’t enjoying. That being said, my external caffeine intake has ceased.

Onto the week ahead.
As this isn’t the main event, there will be a limited taper. But a slower start to the week after a hard weekend.

Monday:
Day Off

Tuesday:
AM: 
20 – 30 Min Swim

Wednesday
AM: Ride (90min T2)
PMTeam Barefoot Swim Squad

Thursday:
AM: Trispecify Run Group - Taper Set
PM: Runners Pilates

Friday
AM: Team Barefoot Swim Squad
PM: 

Saturday:
AM: Ride 3 Hours T2
PM: 

Sunday
AM: Challenge 70.3 (1.9km/90km/21km)

Best of Strava
This definitely wasn’t my quickest run. Or even a run that I felt strong doing, I felt crap. But what it was to me was a lesson on Ironman distance racing, that you need to pace yourself and stick to the game plan or else bad things will happen. I definitely rode too hard initially, I also didn’t take in enough fluids on the bike leg.
I’ll include the km splits so you can see when shit got really real.
photo copy

photo
Wish me luck for the weekend! Think I might need it!!

Stephen

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The Menu (20/01/14 – 26/01/14)

The Menu is a weekly post detailing what I plan to do over the coming week, it also looks back on my previous week and my learnings from it.

Less than 10 weeks until Melbourne IM!! (Just under 9 to be exact!!)

1. I am 1 week into the “polypill” experiment (to assist with my Hamstring tendinopathy) – Not sure how much it has/is

Me and The Groom

Me and The Groom

working so far.. (although I don’t expect to see results until 2-4 weeks of using it!) 8 cups of green tea a day is a tough ask.. But getting it done.
2. Rode 200km on the weekend. Was a very long day. Was pretty flat afterwards!
3. Getting used to the idea of letting people down at social functions. The past weekend was at a friends wedding. That day I’d had a 2 hour ride in the AM and a 3.5km Swim in the PM before attending, I was a bit of a wreck. Given I also had a 7hr ride the next day I wanted to try and be in bed before 11pm. One part of Ironman training that you don’t comprehend before signing up for one is the impact its going to have on your social life. Pretty much every function I go to I am usually sore, tired and essentially waiting for the earliest possible time where it will not be too rude to excuse myself and go home. I’m beginning to owe a lot of people nights and bevvies once March 23rd is done!
4. Did 3 x 4km Open Water Swims last week. Intend to do 2-3 a week for the next 9 weeks in a variety of conditions. Sea Sickness and Anxiety in the water although a physical condition is largely mental. The more comfortable you are with the distance the less nausea/panic you (Well for me at least) tend to have.
4. Still deciding and needing to commit to an Aero helmet pre Ironman. Suggestions please!?!?! comment and tell me!
5: Getting a Retul bike fit this Friday for my TT Bike. Looking forward to it!

Monday:
Day Off

Tuesday:
AM: MCC Ride 
(Hills) 2hrs + 20min Run

Wednesday
AM: Ride (90min T2)
PMTeam Barefoot Swim Squad

Thursday:
AM: Trispecify Run Group 2km Efforts + Bay Swim.
PM: Runners Pilates

Friday
AM: BIKE FIT
PM: Swim (Not sure where.. but should happen)

Saturday:
AM: Ride 2 Hours T2
PM: SWIM 4km

Sunday
AM: RACE SIMULATION: 4hr Ride —> 2hr Run (Along IM course)

BEST OF STRAVA
My first ride over 180km. 200km in 7hours. A lot taxing ride from Frankston to Sorrento, Sorrento to Port Melbourne, Port Melbourne to Frankston. Great day for riding. 23 Degrees, Not too much wind, No punctures, Nutrition went well.

200km

Stephen

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The Menu (13/01/14 – 19/01/14)

The Menu is a weekly post detailing what I plan to do over the coming week, it also looks back on my previous week and my learnings from it.

 

This last weekend did my first ever Olympic Distance Race being the Gatorade Triathlon Series Race 2 in St Kilda 
Ended up finishing in 2:12.44 (17th/80) with a 24:25 Swim, 1:05.02 Cycle and a 38:15 Run.. With shit slow transitions (more to come on that).

Dialled in on the run leg!

Dialled in on the run leg!

Notes on the race:
1. The Swim had a sandbar during it and competitors were able to stand up and wade for roughly 200m, certainly spiked the heart rate! Felt comfortable but took a very conservative line to the buoys, possibly leading me to travel a little further!.
2. Running into T1 I managed to slip/fall and tear the leg of my wetsuit and smack my face on the grass.. Oh yes. Super smooth.
3. Running out of T1 with my bike I hit a bump and managed to lose my front hydration system and my back water bottle. Had to stop and replace. Would of easily cost me 30 seconds there.
4. Hamstring/Glute pain through out the entirety of the ride leg, and a solid headwind riding away from the city.
5. T2 as my hamstrings were sore I was unable to get my feet out before the dismount line… ended up running in my cycle shoes. Not ideal.
6. Run was pretty solid. If anything I was expecting a wall/bonk that never happened. The only person I can recall passing me was my coach who ran a 35-36min 10km, i’ll reluctantly wear that.

Positives: Zoot Suit was really comfortable, Clif Gels sat perfectly (Had two on the bike), Run leg felt strong, Wetsuit whilst swimming felt pretty good, how about that!?
Negatives: Ride positioning (comfort/speed), Transitions were woeful, Ripped my wetsuit.. needs repairs!

Moving along to other developments.
1. After an ultrasound last week it was confirmed as suspected I have a low grade hamstring tendinopathy/inflammation, pretty much a pain in my ass when running. I have been told there is a variety of reasons why this occurs.. weak glutes, hamstring tightness etc.. So this week I am having a rest week from running and starting on a trial of the “polypill” which I have heard good reviews about. This is what it is here.
Essentially, its 2 x 100mg Doxycycline, 6-8 x 200mg Ibuprofen, 8 cups Green Tea and lots of Fish Oil daily (supposedly 9000mg Fish oil.. not sure dosage of EPA/DHA but a lot!!). As a Chinese Medicine Practitioner.. this doesn’t thrill me. But Ironman is just over two months away. I’m doing it!
Aside from that I will be doing Pilates, attempting to have weekly massages and home exercises for strengthening the surrounding muscles until it is gone!

Monday:
PM: MPTC – Open Water Swim 4km

Tuesday:
AM: MCC Ride
(Hills)

Wednesday
AM: Ride (90min T2)
PMTeam Barefoot Swim Squad

Thursday:
AM: 4km Bay Swim
PM: Runners Pilates

Friday
AM: Team Barefoot - Swim Squad

Saturday:
AM: Ride 2 hours Easy T2
PM: Trispecify Bay Swim 4km 

Sunday
AM: 6-7hr Ride T2-T3

Already a long post. So will leave Best of Strava out!
Do you have any chronic injuries? What does your management plan involve?

Little shout out to my girlfriend Jenna who completed her first Sprint Distance over the weekend.
Was even a little longer than a sprint distance! (600m/26.7km/5km) Good work Cobbler!!

Stephen

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