The Menu (25/11/13 – 01/12/13)

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.

First week back since Shepparton 70.3.. For my race report click here

1. Pulled up generally ok after Shepparton 70.3, mild right calf soreness. Will get some treatment on that today.

Trispecify Post Shep!

2. This week, well until Sunday I am doing a no bread and no refined sugar week. Its meal 2 and i’m battling already!!
3. Planning on doing the Team Up – Race 2 on Sunday. Sprint Distance. Should be a nice hit-out.
4. Managed to get along and watch the Gatorade Race 1 this weekend in Elwood. Cheering some of the MPTC/Trispecify members on I was witness to many a transition fail and win (being the pros). So will do a little countdown of the three worst transition fails witnessed on Sunday.
3rd place) The man who tried to leave T1 just in his speedos, no tshirt, no helmet. Didn’t have them in transition at all. Gold.
2nd place) A man who swam only in budgy smugglers and proceeded to take them off and get fully dressed in T1, including shorts, t-shirt shoes and socks.
1st place) The man who got into T1, got out of his wetsuit.. then produced a coffee in a takeaway cup and drank it like he was at a cafe before starting on his bike leg. Clearly needed his fix.

And on to the program..
This week is the beginning of a harder intense based phase throughout December which is going to ideally move me from 70.3 fit to Ironman fit. I assume it is going to be taxing!

Monday:
AM:
PM: MPTC – Open Water Swim 2.5km

Tuesday:
AM: MCC Hills 
PM: Trispecify – Swim Skills Session – Will update photos etc afterwards. But focusing on pack swimming, sighting, going around buoys etc.

Wednesday
AM:
PM: Trispecify Aquathon (Swim/Run/Swim/Run)

Thursday:
AM: Trispecify Run Group

Friday
Day Of Rest!

Saturday:
AM: Ride T2 3 hours
PM: Open Water Swim at Mt Martha

Sunday:
AM: Team Up Race 2 – (500m/16km/5km)

Best of Strava Last Week
Shepparton Half Ironman – Didn’t come out perfectly on Strava. A fast flat Half Ironman course on a hot day in Shepparton.
Seldom do things go perfectly in a race. But this one went pretty well.

Stephen.

Shepparton 70.3 2013 Race Report

So the first race of my 2013/2014 season is done and dusted.

Overall I am quite happy with my results, managed to do a 4:37. 33min Swim, 2:29 Ride, and 1:31 Run.
16th/86 in the 25 – 29 year olds.

Wanted to write a brief race report to break down the day and be a little hyper-analytical about certain areas of my race and where I can improve in the future.

PRE RACE
Was up and going nice and early at 4.30am. My pre race diet is typically a Clif Bar and a Banana, roughly 2 hours before the race start followed by a gel or a Clif Blok 15 minutes before the event starting. Bike compound opened at 5.30am so was there early for that to minimise the stress during the hustle and bustle. Surprisingly slept relatively well and was feeling a lot more relaxed than previously. Until about 30min from start time, when the usual nerves kick in!.

Racked Out

Transition Setup On The Trusty Pink Towel

SWIM
Our wave was one of the last waves to start, which meant that I was constantly passing people in the waves before me, this reason coupled with that the swim was in a lake meant that it was hard to get a rhythm for the entirety. A couple of times after a hard knock or a kick I needed to have a small breather! Altering my rhythm and anxiety during it all. Out of the water I was 31st. With a 33:09. Not awful… Not amongst it though!. Giving up between 2-5minutes on most of the competitors who beat me really isn’t ideal. Pretty much behind the 8-ball from T1 and thereafter. Needs to be improved.

Relief!

RIDE
The ride was a straight flat course, the roads aren’t fantastically smooth that being said there wasn’t much debris on the road.
My overall time for my ride was a 2:29.12 with my second lap being a minute slower than my first. Average pace being 36.19 km/h.
I never got fully comfortable out there, whilst my positioning was ok, I was sore in my saddle and still need to spend some more money and time on making sure my aero positioning is right. Interestingly only 1 competitor who beat me in my age group rode a slower bike time. Whereas 11 competitors who were behind me rode faster bike times. In my age group my ride time was 23rd/86. Bike needs to be worked on!!

Realising what i’ve just done, knowing what I have to do next!

RUN
By the time we started the run leg it was starting to get hot. The run was a largely uncovered flat run along a narrow course. It was a 3 x 7km format which looped around a lake, through a housing area and along a creekside track. One of the major issues with the run was the narrowness of the track. Coupled with the fact that there were many slower competitors out there, it seemed I was passing people every few metres. As the track was so narrow, there were a few near collisions.
My laps slowed by 7 seconds a km each lap. With my first being a 4.11/km into 4.18/km then a 4.25/km with a total time of 1:31:00 even. One of my major mistakes with my run leg was my lack of hydration. I was constantly concerned with overheating so was throwing water on my face and head. But not drinking enough. I think this was one of the reasons I was/and am so achy!.
Only 2 competitors below me finished with a faster run time and I managed to beat 7 of the competitors who finished above me. In my age group my run time was the 11th/86.. So. The run is ok 🙂

Sun Outs, Guns Out!

Running along Lake Kialla.

POST RACE
1. Body has pulled up very sore due to the dehydration, immediately after the race I was in severe pain and cramping.
2. Second toenail on both feet have blood blisters and will go at some stage. Standard for me.
3. Happy with the nutrition generally. Used the Clif Berry Gel. Clif Bar. Hammer Perpeteum Orange/Vanilla.
4. Having that club support really is fantastic, spurring you on and sharing your pain.
5. If you can, take a day off work the next day.
6. I know where I need to improve. Looking forward to Challenge Melbourne February to prove I have.

Run Armbands – 1 for each lap

Finishers Medal!

Post Race – Cramp Beginning.

A relaxed week this week, Then back into it next!!
Stephen.

The Menu (10/11/13 – 17/11/13)

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.

RACE WEEK!! Shepparton 70.3 this weekend!

This Weekend!

The taper begins…. errr somewhat.

1. Neck has healed, not confident with current taping format. Will try some different things out before the weekend.
2. Noticed a problem with both my aero position causing mild knee soreness and my rear wheel on my Zipp alignment, at store now being realigned. Hopefully this problem isn’t too pricey!
3. Confirmed my nutrition plan in my own head, Kayano’s feel better with elastic laces. So all going to plan hopefully will record a hot run time. Confident with this aspect.
4. Nerves are certainly there.
5. Will take a lot of photos of the race pre and post so you can get a feel for Long Course racing in Victoria/Australia.

And now.. on to my taper week program.

Monday:
AM:
PM: MPTC – Open Water Swim (Steady efforts)

Tuesday:
AM: 90 min ride with 4 x 5 uptempo T3 efforts.
PM: 

Wednesday
AM:
PM: Swim Squad

Thursday:
AM: Trispecify – Run Group Taper Set

Friday
REST DAY!!???  

Saturday:
AM: 45 min T2 Jog.
PM: Open Water Swim on Swim Course after checking bike in … 500m, get a feel for it!

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

Best of Strava Last Week
A 80 min Run around from Torquay to Bells Beach on minimal sleep, the views were simply spectacular, was moving decently and the weather wasn’t too torrential.

Fingers crossed! Lets hope the juice was worth the squeeze.
Stephen.

The Menu (04/11/13 – 10/11/13)

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.

2 Weeks Until Shepparton 70.3!
This week although isn’t a taper week isn’t exact a full on week of reckless training.

My excuse for the late blog this week!

1. My neck has been getting solidly molested by chafe in my new wetsuit, concerned about that leading into race day. Deciding on a mix of anti chafe cream, stick and taping to get me through.
2. Had the new Zipp 404’s put on my bike, they look sweet.. Feel a little heavier.. In particular on hills. No surprises there.
3. Stopped going to the gym, said I would and I have. Missing it. Already dropped 2kg. Says something?
4. Just generally over thinking things, from bike positioning, to elastic laces, nutrition, my new wetsuit… sweating the minute details. Not doing myself any favours there really!
5. Been slow getting this post on this week. Had a long weekend here with the Melbourne Cup, and got lazy with posting. Apologies.

And now.. on to my program.

Monday:
AM:
PM: MPTC – Open Water Swim

Tuesday:
AM: 2 Hr T2 Ride with 5 x 5min T3 Efforts.
PM: 

Wednesday
AM: 45 Min T2 Run with 15 Min T3
PM: Open Water Swim 2.5km

Thursday:
AM: Trispecify – Run Group

Friday
AM: Team Barefoot – Swim Squad 

Saturday:
AM: 80 Min Flat Run
PM: Open Water Swim 2.5km

Sunday:
AM: 3hr Ride T2, High Cadence

Best of Strava Last Week
A 2 hour spin out on one of the finest Melbourne Cup Days I can remember. The pace wasn’t hot, but there was no wind and decent company. Felt strong.

The countdown begins!
Stephen.

The Menu (21/10/13 – 27/10/13)

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

Notes: T2: Easy, T3: Tempo Pace, T4 /T5: Race Pace
The Brick: 45 min Windtrainer —> 30min Run (Repeat 3 times)

1. As expected Monday after another Brick session, and i’m pretty sore and pretty tired.

New Wheels

2. Bought some Zipp 404’s… Expensive, yes. I expect a blistering Ride in each event now!
3. Got my first flat tyre on a training ride.. And managed to nearly blow my head off with a CO2 canister. Will need to rehearse using these and changing flats a few more times pre race day.
3. Had first swim in my new wetsuit, was very very rusty. Got a pretty bad neck chaffe/burn from my wetsuit. Not ideal. I’m going to do a lot of these in the next few weeks to get myself ready for Shepparton.
4. Decided that I needed new goggles, the Zoggs –  Predator Flex Reactor I have.. Although have been a great pair of goggles, Just continue to fog.. Does anyone actually have a way of preventing fog?? It seems like after a while of pool swimming the anti fog in your goggles just stop working. Smart manufacturing really.

Monday:
AM:
PM: MPTC – Open Water Swim (Optional, will try and get there)… patients dependent!
Trispecify – Windtrainer 60 min – strength set

Tuesday:
AM: 70min Run T2

Wednesday
AM: 90min Ride (Flat) T2
PM: Team Barefoot – Swim squad

Thursday:
AM: Trispecify – Run Group – Test Set (1km Efforts…. I assume??)

Friday
AM: Team Barefoot – Swim Squad 

Saturday:
AM: 100min Run T2
PM: Trispecify – Open Water Swim

Sunday:
AM: 4hr Ride with 3 x 15 min T3/4 efforts.

Best of Strava last week… A painful 15km time trial up and down hills locally, through a windy creek trail and along the beach.

Time Trial Saturday

Are you ready for race season?
Any anti-fog tips?
Hope its sunny in your part of the world!

Stephen.

Toilet Training For Triathletes

Triathlon Rule #35 States

“Learn to pee on yourself. You’ll spend $5,000 dollars to shave 55 seconds but won’t pee down your leg to save 3 minutes? ”   

You ain’t cool, unless you pee your pants!

The reality of long course triathlon is that you are going to need to go. Stopping to pee definitely feels a lot more natural, doing so as a competitive triathletes seems insane!! If I am going to spend 2 – 3 grand on carbon wheels to save 42 seconds over 40km, I have to be able to pee on myself during a race. It just has to happen! In my last race Geelong 70.3 I was busting to go on the bike, but no matter what manoeuvring or beathing techniques I tried to employ.. It wasn’t going to happen. Had to stop during my run, ended up losing roughly 2 minutes. It essentially dropped me 4-5 places in my age group.

I’ve done a mini survey on the members of my Tri-group and club and come up with these different tips in order to help me get it done before and during race day.

1. Practice during training – (So far i’ve managed to during a training run in the pouring rain!!) Definitely felt more natural being wet and peeing on yourself.

2. Try and do it going down a hill – It does seem like it is harder to relax and continue contracting your muscles to pedal.

3. Use your water bottle to wet yourself first – I haven’t used this. But the idea is that if your already wet there.. adding to it isn’t so bad?! Eeeeer… Not sold on this one.

4. Unclip one of your legs to help with drainage – This supposedly helps with it not going into your shoe.. Personally I think its a little too obvious. One thing to be considered is that it is actually part of the rules to only urinate in designated areas, and time penalties can be enforced if you are caught urinating outside these areas. I really don’t see how this works for female athletes either?! How can you direct it!!?

Things to be considered…
1. Triathlete urine is full of sports drink, caffeine and excellence. It packs a punch. Rinsing yourself with water after the fact is probably a good idea.
2. If your riding in a tight bunch of athletes (even though you probably shouldn’t be!) there is a decent chance you are going to offend and provide some spray-back to some of your new friends.. Try and do it when you’re by yourself.
3. For obvious reasons choice of lycra is important! Whilst that white tri-suit might look pretty fast,, does it look fast in yellow too?
4. Wash your shoes after your event. The only thing worse than the stench of shoes that have been urinated in, is shoes that have been urinated in and left in a warm car or out to dry in a living room. Stank.

Remember, Peeing your pants is pretty cool!! Just ask Billy.

What techniques have you employed??
Stephen.

5 weeks till Shepparton!!

The Menu (14/10/13 – 20/10/13)

The Menu details what I plan to do for the week, It also looks back on the week just gone and my learnings from it.  

1. Although the DS Trainer and lighter Asics shoes are clearly more sexy. My Right Knee only really likes Kayanos.
2. Loving having Spotify playing on the microphone when I do my solo rides. Last week was a lot of Roy Orbison and John Farnham. Yeh I know. Whatever gets you through, right?. Certainly got a few strange looks from people on their morning walks.
3. Swim stroke correction with video review is very interesting, just how you feel you look and how you actually look varies a lot!.
4. Winning Kona with a time of 8:12 mins.. Is ridiculous. Frederik Van Lierde.. You sir, are a freak.
5. Bought a full length 2XU wetsuit. Will be starting open water swimming this weekend. Does sound like the weather will be hot which is a plus!
6. Other thing I secretly enjoy watching on recovery is Darts, The World Grand Prix over the weekend has been great… Can anyone beat Phil Taylor!?

This week is a slow start with a hard finish. Another brick session on the weekend along with a run time trial over about 15km of hills. Should be a belter! Expect to be walking like a duck come next Monday!

T2: Easy
T3: Tempo
T4: Race Pace

Monday:
AM: Swim Set: 200m PB, 100m Kick, 200 PB, 6 x 25m on 45 sec. Main Set: 6 x 300m Tempo, 5 x 50m PB/Paddles
PM: (Trispecify) Windtrainer 60 min

Tuesday:

Day off?? Yeh I know. What am I going to do?! Gym?

Wednesday
AM: 60 min T2 Ride
PM: Swim Squad (Team Barefoot)

Thursday:
AM: (Trispecify) Run Group

Friday
AM: (Team Barefoot) Swim Squad 

Saturday:
AM: 15 +/- Time Trial.. Hills/Race Pace.

Sunday:
AM: Brick!!
I assume 40min Windtrainer —-> 30 min Run x 3 or more….??

Follow me on Strava to see if i’m getting it done!

Click to follow me on Strava!
Do you think we could campaign SBS or Fox Sports and get Kona on TV??
Stephen

The Menu (23/09/13 – 29/09/13)

The Menu details what I plan to do this week, it also looks back on the week just gone and my learnings from it. 

After big sessions like Sunday.

This week is my fourth week on my program with Trispecify

This week is all about the bike.. So I have riding sessions for the first 3 days, and would have a longer 5 hr ride Sunday, however AFL Grand Final/Carls 30th will halt those plans.

Notes on last week:

1. Still battling to resist going faster than T2 (Slower Pace)
2. Riding in the wet is a recipe for having mechanical errors, flat tyres as well as bike accidents (Adam and Matt) $$$$
3. Used the Hammer Gels (Raspberry, Apple, Huckleberry) over the weekend and was very impressed. A lot less sweet than previous gels I have tried as well as didn’t replay at all.
4. Need to focus on hydration more, Did a 3hr ride on Sunday and managed to drink less than 1 drink bottle. Subsequently was significantly more achy post session.
5. Osmosis isn’t a form of hydration during training.

Monday:
AM: Swim Set: 200m Easy PB, 100m Kick 8 x 25 Sprints on the 45sec. Main Set. 6 x 300m increasing in speed, 15 seconds rest. 200m PB
PM: (Trispecify) Windtrainer 80 min

Tuesday:
AM: MCC Ride Group (Hills)
PM: 60 min Run T2 Flat

Wednesday
AM: 2 Hour Ride with 5 x Two Bays Rd Easy, Mod, Hard, Easy, Mod.
PM: (Team Barefoot) Swim Squad

Thursday:
AM: (Trispecify) Run Group

Friday
AM: (Team Barefoot) Swim Squad 

Saturday:
AM: 100 min Run. Flat.

Sunday:
AM: 5 hours T2/T3 —-> Replaced with one of my best friends 30th and  subsequent epic hangover. Write off.
Note: I am going to attempt to do something in the afternoon, it may or may not be pretty.

Follow me on Strava to see if i’m getting it done!

Click to follow me on Strava!

Enjoy your training!
Stephen.

Asking Ironman Finishers The Tough Questions

As a budding long distance triathlete I am constantly trying to find out information from other Ironman athletes with race experience.

Ironman Super Food??

This weeks focus topic is on athletes who have gone before me on their Ironman journey.
I have been able to obtain answers from 4 athletes and have asked them the questions I’d like to hear the answer the most.
I have tried to get responses from a mix of Ironman times and ages.
1. Meredith (Age Group 30 -34) – A 4 x Ironman Finisher and KONA 2013 Qualifier. PB: Ironman Australia 2013: 10 hr 23min
2. Julie (Age Group 50 – 54) – Melbourne Ironman Finisher and KONA 2013 Qualifier. PB: Ironman Melbourne 2013: 10hrs 41m
3. Gary (Age Group 50 – 54) – MPTC Club President and Melbourne 2013 Finisher. PB: Ironman Melbourne 2013: 13hr 19min
4. Clinton (Age Group 40 – 44) – Trispecify Head Coach and 6 x Ironman Finisher and 2 x Non Finisher. PB: 9hr 46min

The questions are as follows…

1. What do you find the hardest part of Ironman Training?
Meredith: Finding the balance between doing enough training to get good results, but not too much so that i get injured/overtrained. My issue is that my mind is more durable than my body.
Julie: Long hours on the bike, started 12 months ahead in all weather conditions.
Gary: Maintaining focus and Consistency of training over such a long period of time (10 months)
Clinton: The hardest part of ironman is maintaining an appropiate work/ life/ family/ training balance. Ensuring that the non ironman componants of life don’t suffer because of training!
Also remembering that this my spare time, my hobby, so it needs to be fun and enjoyable. Always create an agreement with myself that if i am really not enjoying the process or really don’t want to train, then i dont have to.

2. Finish this sentence. If I had my time again in my last race I would have…..
Meredith: Probably drunk a little more during the ride. I think my run performance was affected by dehydration. I was passed at 28km into the run by a better runner who stole 1st place, I did not have the stamina to stay with her.
Julie: Taken in more of the atmosphere going into the finish chute.
Gary: Checked my bike for mechanical issues before racking it on race day.
Clinton: If i had my time again in my last race i would’ve kept my hat on longer

3. What Gels/Bars/Solids/Pills-Potions do you use?
Meredith: Gels: Hi Five -Bars: power bar cookies and cream, Pills: thermolyte metasalt tablets, Fluids: a personalised concoction by Infinite nutrition, Solids: White bread vegemite sandwich
Julie: Followed Hammer Nutrition Program / Shotz tabs / Endurolytes, Perpeteum, Perpeteum solids, Vegemite sandwiches
Gary: Power Bars / Torq Gels / Torq Powder
Clinton: In racing I use Endura gels, Clif gels or Torq gels, normally mix between them. I dont use bars when racing as find hard to digest. I prefer powerade for electrolyte, purely on taste. I use some real food ironman racing but not in any other races. In ironman I use either a Vegemite sandwich or fruit bars to mix up day

4. Your best triathlon investment was/is?
Meredith: My coach, Alan Pitman. Al practices what he preaches (he’s about to go to Hawaii for the 15th time at age 65) and has trained 50+ athletes to Kona qualification.
Julie: My coach and mentor Michelle Blake
Gary: Coaching – it provided structure and helped retaining the focus eluded to earlier.
Clinton: Best triathlon investment was regular massage. Keeping on top of body management I believe is the key to getting thru the big training blocks

5. Any parting words of wisdom?
Meredith: Nutrition is everything, spend the time/money to see a dietician to work out a plan to get you through training and racing.
Julie: Put in the hours training, don’t overtrain, stick to your plan and enjoy the experience.
Gary: As was said to me, ‘training is the hard part, treat the race itself as your victory lap’. Above all else, enjoy the experience.
Clinton: Enjoy the process, remember you don’t sing a song just to get to the end

Interesting to see that all athletes (that are not coaches themselves) mentioned that coaching was their best triathlon investment.
Also, three of the four athletes mentioned the use of a vegemite sandwich as part of their nutrition intake on Ironman day. For those who aren’t native Australians, Vegemite is a yeast extract spread that Australians are brought up on. It also has a very high salt content.

Thank you to Meredith, Julie, Gary and Clinton for their time and sharing the pearls with me!

Is there any questions you would like to ask the Ironman finishers?
Happy Training!

Stephen

The Menu (16/09/13 – 22/09/13)

Me on Mondays!

The Menu details what I plan to do each week.   

This week is my third week on my program with Trispecify
Currently we are focusing on loading, so longer efforts. Km’s in the legs.

Notes on last week:

1. Have not forgot my weekly interest piece. This week will be Asking Ironman Finishers The Tough Questions! Stay tuned for that Wednesday.
1. Running a lazy half marathon on a Saturday morning seems to be the norm these days!
2. Tried the Hammer Nutrition. Very impressed with the Oatmeal Apple Bar. Tasted great, sat really well during my ride. Also tried the Raspberry Hammer Gel. Consistency was slightly more chunky than other gels i’ve used before, will have to use a few more times before deciding if they are to be my gel of choice. Still unsure just what products of their’s I should buy!
3. I buy a lot of my supplements, bars and gels through a website called www.iherb.com (props to Maddy for the heads up on this site), They seems to be getting a lot of my cash lately.
4. My night time social life is dying in the ass. Went to a 30th over the weekend, stayed for roughly 30min was home and in bed by 10.30pm…. (Still considered that a late night!).

Monday:
AM: Swim Set: 200m Easy PB, 100m Kick 8 x 25 Sprints on the 45sec. Main Set. 10 x 100m (25 Hard 50 Easy 25 Tempo) – 10 Sec Rest.
100m Front Scull, 100m Rear Scull, 10 x 100m (50 Hard, 50 Easy) 100m PB.
PM: (Trispecify) Windtrainer, Intensity Session.

Tuesday:
AM: 
PM: 60 min Run T2 Flat

Wednesday
AM: 2 Hour T2 Ride. Flat.
PM: (Team Barefoot) Swim Squad

Thursday:
AM: (Trispecify) Run Group

Friday
AM: (Team Barefoot) Swim Squad 

Saturday:
AM: 80 min Run. Flat.

Sunday:
AM: Ride 3 Hours Undulating into 1hr Run. —–> Christmas in July (September sips @ Gods Kitchen)

Follow me on Strava to see if i’m getting it done!

Click to follow me on Strava!

What nutrition supplements do you use?
Enjoy!

Stephen