Monday, December 31, 2012

2012...My year of playing bridesmaid!

So, it is the end of 2012....Another year gone and a new one almost here.  Upon reflection of my year is has dawned on me that I played bridesmaid for most of the year..  It hasn't fazed me as I have had an0ther cracker of a year.  Probably right up there with 2011.

Here are a list of my bridesmaid performances:

Ironman Melbourne: 2nd fastest age group bike split for the day, 2nd age grouper into T2 and onto run, 2nd in the age group (30-34), 2nd TMC athlete across the line behind Greg Farrell.

Ironman Hawaii: My 2nd race here with my 2nd best result.  2nd off the bike in my a/g (30-34) 2nd TMC athlete home behind Greg Farrell.

Murray Man Long Course: My 2nd race here and the first time I have been 2nd behind Kevin Fergusson (3rd overall).

Shepparton 70.3: 2nd in 30-34 age group behind Jamie Black, 2nd fastest run split in my a/g. 2nd fastest time I have done on the course 4hr 15min.

Canberra 70.3: 2nd TMC athlete behind Ben Hughes.  My 2nd fastest 70.3 time for the year 4hr 17min. 2nd fastest bike split in my age group.

Footscray CC Crit race: 2nd in B Grade behind Mark Micallef.

It has also been my 2nd year of coaching!

So overall I have had a great year and have had plenty of highlights, but thought that I would mention plenty of the above.  It is more a piss take as I have had a great time!

I can honestly say that I have really enjoyed finishing second on all of the above results as I know that I gave my all, have no excuses and purely got beaten by the better athlete on the day!

Now for 2013... I will be the 2nd Male Coppock to join the veterans in the cycling ranks behind The great Fos (aka Marcus).  Something that I am really looking forward to.

2013 will be another great year for me as I have many new athletes venturing into their 1st Ironman and more that are returning to improve their results.

Hope everyone out there has had a great 2012 and I look forward to sharing my 2013 with you all!

Happy New Year!!

For Now...


PS... I can't thank enough my sponsors/partners, Andrew (TMC), Scott (Xosize & Rocket), Karl (Schnell), Darryl (Shotz), Berna & Brendan (Sexy Mart) and Anth & the crew at CBD cycles.  I will have some more news in the new year about further sponsors.

Train Smart & Race Hard!

Wednesday, December 19, 2012

It's been a busy busy 2 weeks!

The last 2 weeks have just flown by with Western Australia Ironman (watching) and then Canberra 70.3 I don't feel like I have sat still for more than a few hours.

I will give a quick recap on how my athletes went over in Busso:

Kerri Thomas ended up 10th in the 25-29 age group and went 19min faster than her time at Ironman Melbourne where everyone said it was a fast course!  Kerri looked strong all day and when I had the pleasure of running with her for a little bit, I was super impressed by the way she finished off the run.  All I have to do now is convince her not to retire!

Alastair Thompson did a 7min faster time than what he did in Cairns this year.  When talking to Al post race his comments were that this race was a lot harder.  Another cracking effort mate!

Travis Atkins broke 9hrs 30min for the first time and finished 6th in the 35 - 39 age group.  Post race we were talking about roll down and hoping that one of the first 4 wouldn't take their spot.  Unfortunately for Trav all 4 took their spots and there wasn't many roll down spots at all.  Looks like we head to Melbourne to try and jag the elusive Kona Spot.  Great race though!

Kevin Choate As stated in my last post, the main goal was just to finish, which he did.  Although being a little disappointed with the time 13hr 51min I did remind Kev that at the beginning of the year, he couldn't walk or run, so to get through was a great effort.

Adrian Ball Should not have finished after getting his nutrition wrong in a bad bad way.  I was instructed by the medical team at an aid station the I had to walk to the turn around point and back to make sure that he got food & drink in for him to be able to continue past this point.  I had a good 10+ k walk with Arch and his determination meant that he was going to cross the finish line no matter what.  It was a shame as at one point he had run himself into 6th, but hey that's Ironman.
Arch got offered a glow stick and he told me he has never used one before and this wasn't going to be the first race, so we made it home and then into medical for 2 bags on the drip before he was allowed to do anything.  But true to his word, Arch finished.  BIG BIG lesson learnt!

So 5 starters and 5 finishers!  It is something that I try to instill into my guys/girls.  You have done so much work to get here, so why not reward yourself with finishing, if you DNF you can never get it back.  So, to date I have only had 1 athlete get a DNF which I know that if he had his time again, he would walk just to get that medal.  With just over 20 starters in Ironman races so far, some super impressive results, a lot of first timers, some PB's and some finishers.  I am just chasing that elusive Kona Qualifier!!  Who is going to be that athlete for me?  2013 I have plenty racing, hoping to get 1-2 to the BIG ISLAND!!

After enjoying the company of TEAM PIS at the awards, I can how these guys go so well..  They train hard, race super hard and play even harder.  Was a pleasure boys and congrates on a great day Leigh!!

Getting back to Melbourne 11pm Tuesday night and with plans to drive to Canberra Friday morning, I didn't really have time to get the body going again.  I had an ok day ticking the legs over Wednesday, spent Thursday catching up with athletes and packing.  Friday morning was an open water swim before heading up the Hume Hwy to Canberra, my last race of the season.

The race went as follows:

The swim was the most relaxed swim start I have had in years in this sport, the front row wasn't crowded at all.  Swimming 30min was a little disappointing, however I couldn't expect any more. 

The bike was just fast.  Although the course was short (2k's) I was still happy that I could ride at just under 42kph (garmin stat) for the duration.  Of course this was going to affect my run.  The course got crowded latter in the bike and with a no pass zone, maybe I could have gone faster.  But super happy with a 2hr 6min.

The run, well that was more a run/walk/shuffle, but I knew that was going to be the case with this race after minimal training!  1hr 35min was the result.

Overall time: 4hr 17min, a very respectable last race for 2012 and in the 30 - 34 a/g.  The age group was super competitive and saw me finish 15th.

Here at Canberra, I had a few athletes, some experiences and first timers over 70.3 and the results were great.

Ben Hughes 4th 35 - 39 4hr 14min

Mark Steers 4hr 37min 1st 70.3

Lee Martin 4hr 42min PB

Ben Robinson 4hr 44min

Kane Roach 4hr 54min 1st 70.3

Daniel Palmer 4hr 58min 1st time under 5hr

Sarah Hughes 6hr 12min 1st 70.3 and after 18k Sarah declared that she was never doing another.  Once she finished, she wanted to discuss how to break 6hrs!!

Great Work everyone.

After getting home Monday afternoon, the body has shut up shop and I have been sleeping a lot.  Recovery time from triathlon.

For Now...


PS.  I am looking forward to racing with TEAM SCHNELL CARBON WHEELS at this weeks criterium race.  This means I have to just sharpen the legs a little bit before then.  Might try a few crit races over the next few days.

Friday, December 7, 2012

Athlete Profiles.

So on Sunday at Ironman Western Australia, I have 5 athletes racing.  I just thought I would give a small profile on the athletes I coach that are racing.

From youngest to oldest:

Kerri Thomas Female 25 - 29.

This is our first Ironman together and has been an enjoying time.  Kerri did her first Ironman at Melbourne this year and finished in a time of 11hr 53min.  Kerri then raced at Port Mc 70.3 and finished in 5hr 42min on a tough course/day.  Noosa then followed a week later where a 12min PB was recorded.

Some solid training, doubts about how much was done and then realisation about how much had been done and Kerri arrives in good shape for IMWA.

What I am expecting from her:

Without putting pressure on, just small improvements across all 3 disciplines and maybe the biggest improvement on the run leg.  A 4hr 24min Melbourne could be a lot closer to 4hrs here.   I am looking forward to supporting her come Sunday.

Alastair Thompson Male 35 -39.

Al and I started together not long after Ironman Melbourne in which here was there as a spectator.  Our first Ironman journey together was Ironman Cairns this year.

The planned result at Cairns for Al was to have a fun day and experience his first Ironman.  We discussed him going around the 12 hour mark.  I remember following all day watching the 5 athletes there via Ironman live and as Al was getting closer to the finish, I was texting Kerri (the better half) and giving her instructions on what to tell him what to consume at that time of the race.

The end result was Al finishing in 10hr 58min + change.  We were both so over the moon, but I did remember asking him what he was doing in transitions as from memory it was up over the 10min for combined.

Since Cairns, Al & I have discussed different ways for him to get "Free time".  Transitions was one of them, experience from his first was another.  By being able to supporting him come race day, I know there will be a lot more improvements coming his way this weekend.

We have talked about "goal" times for this race and I believe that Al will go under the 10hr 30min mark if he replicates what he well at Cairns and improves on the little things that we have spoken about to get the "free time" with transitions etc.

Will be exciting to see Al go around with a firm goal of breaking 10hr 30min.

Travis Atkins Male 35 - 39.

The hardest trainer I know.  One of the very few people that I refuse to train with as it just hurts to much.  Day in day out, Trav just goes hard.  Not always to the plan, but that's Trav.

We have been working together for 3 years now, the last section of this build Travis has been working with Andrew (my coach) whilst I was in Hawaii, trying to work out how to get the 10 or so minutes of his time to try and jag a spot for Kona. 

He has been close without being close enough. Being a veteran of 5 Ironmans now & having a 9hr 33min & 9hr 38min next his name means that he can push the leaders in his age group.

I know come Sunday Trav will leave it all out there and will be around the mark.  Just hope that with another voice (Andrew) preaching the same theme as what I have, he may be able to get into the low 9hrs where he deserves to be!

Kevin Choate Male 35 - 39.

Kev & I have been on the same path since January this year after Kev had an operation on his feet and was informed that his running days were over!  Being a tough kid from the Western Suburbs, Kevin didn't accept this and we started him off very small (5min runs) back then.

The conversation has always been about how small the runs were and me talking him through the length of the runs come November (around 2hr 45min).

So Sunday, it will be great seeing Choatey prove a few people wrong and cross the finish line. 

Having a fastest time of 11hr 59min at Ironman Australia 2008 and only doing 1 Ironman since, Kev is a big chance to set his fastest Ironman time on Sunday.

Kev will be smiling soaking up the atmosphere and just cruising along having fun.  The only issue that we might encounter are the beers and bbq's set up on the side of the road.  So if Kev's times disappear, big chance he has stopped for a few cold ones and a snag.

Seriously, I think Kev is capable of turning in a time of 11hr 30mins if he has his mind right and just ticks the boxes one by one come Sunday!

Last but not least is Adrian Ball Male 55 -59.

The most interesting of all.  Last year Arch got dragged off the course whilst on the bike for riding on the wrong side of the road due to being really unwell.. (made to stop in medical after the ride) 

Once checked over, he was told that he was right to go, with the medical team thinking he was done for the day.  No not Arch, he went out and finished the Ironman.

A late starter to triathlons, Arch has come from a solid running back round boasting a sub 3hr marathon when he was in his 40's.  Learning to swim has been his biggest battle, however once he gets onto the bike, he starts to smile and enjoy the day.

We all have hard luck stories, however at this race in 2010, Arch had the dreaded 3 punctures.  Using up his spares, he had to wait on the side of the road for the Spares Van to give him a new one so that he could complete the race.  Many would have pulled the pin, but not Archie Ball.  Tough as nails.

He has visited to medical tent more than anyone I know post races and just knows how to hurt himself.

We have tried something totally different with his training this preparation (him training to his age and not trying to keep up with the young bucks!) and it has paid off so far with a 4th place at Shepparton 70.3 a few weeks back and having the 2nd fastest run time in his a/g.

I have also put Archie onto Daryl from Shotz Nutrition to help him get a nutrition plan that will work on Sunday.

With a few 11hr 47min under his belt, I really expect to see Arch down between 11hr and 11hr 15min which will be a great result.

So, overall I am very happy with the above are at and where I believe they will finish.  Am happy for them to prove me wrong and perform a whole lot better ;)!!

Another quick shout out to Kim Michell (30 - 34 fem) who is also under the TMC banner and great mate "Ron can swim".  Ron Ziessler who I stayed with here in my first Ironman.  The man can punish the water and will be supporting him all day long.

Good luck to everyone who is racing!

For Now....


PS.  I have started my Canberra carb load and taper 9 days out.  Will be fresh/fat & big chance of being slow! 

Tuesday, December 4, 2012

Ironman Western Australia Age Group Tips!

So here I go again, trying to tip the winners of the age groupers at Ironman Western Australia 2012.  A race that I have finished 3 times and have fond memories as it was my first Ironman in 2008 9hr 27min and also the race in which I qualified for my first Hawaiian Ironman.  20120 9hr 6min.

Getting straight into it:

Female 18 - 24:

Helen King - Returning champion from 2011

Male 18 -24:

Amos Gollach 3rd 2011 and also coming back from Hawaiian Ironman 2012 which he will have a fair bit of carry over fitness.

Luke Burton 9th 2011

Female 25 - 29:

A toss up between Kimberley Russell and Kacey Willoughby, both these two podiums at their respective Ironman races earlier in the year and both missed out on Hawaiian spots.  I am pretty sure they both will be fighting tooth and nail until the end to gain that spot.

Kimberley Russell has the experience of knowing how to get a spot after racing Kona in 2010.

Male 25 -29:

Once again a split decision between Brad Wall and Levi Maxwell.  One has no pressure after returning from Kona and the other has all the expectations on him after had 9 (i think) athletes race Hawaii in 2012.

Going on how Jarrod gets his athletes to the start line, Levi gets my nod here.

Female 30 - 34:

Returning Champion Marina Jurjevic is back, after racing Hawaii and struggling to get her mojo back I think there will be a new champion in this age group.  However Marina knows how to win, and with the fitness from Kona, I know that she won't be far away.

Nera Jerab 9.48 at Ironman Melbourne and Julianne Schliebs are my picks in this age group.

Kim Michell might be a podium chance if she can produce on the day.

Now into my favourite category Male 30 - 34:

Unlike last year, I think this will be a fast year in this age group, the following names explain why:

Daniel McPherson
Leigh Chapman
Charles Rodgers
Jason Gerde
Jarrod Owen
Nathan Dunkley
Rod Hutchinson
Ben Wood

Sub 9 will win this one, my tips for the win are between Daniel McPherson, Leigh Chapman (if taking it seriously), Charles Rodgers (12th 30-34 Hawaii 2010) & Jarrod Owen.  3 of the above 4 have been to Hawaii previously and Jarrod is a 70.3 superstar and to my knowledge this will be his 1st Ironman.  I am looking forward to watching this battle.

Female 35 - 39:

My tips in this age group are Venessa Colless or Sarah Egan though.  Venessa finished 5th in 2011 and Sarah had a great race at Ironman Melbourne.

My new age group in 2012:  The boys that fly

Male 35 - 39:

Throw a blanket over a handful again here, but as per the previous male age group, I will name a few and then try to pick the winner.

Assad Attamini - Sub 9 2011
Mark Jensen - Podium Hawaiian Ironman 2011
Glenn Martinovich
Marcus Smith
The Vicary Boys - Any PIS athlete who is serious will almost always give it a shake
Ross Jackson - In my first Ironman here, we ran together for 30k and finished 1min apart, he will be there abouts.
Corey Chapman - Surname speaks for itself
Ben Scull - PIS athlete

Although there are a few to choose from, I am going for Assad or Mark Jenson.  I think that these two have a little more then the rest, but will be a cracking race all the same!

Female 40 - 44:

For me, this was the easiest to pick.... Michelle Boyes. A clear class above the rest of the girls in this field.

Men 40 - 44:

As above, was easy to pick the favourite.... Bradley Hosking..... Sub 9 here, top 10 as an age grouper, too good for this age group.

Before I found his name, these were the guys I had listed whom I think will be fighting for 2nd:

Matt Illingsworth - Uber Biker
Bevan Colless - Rode with this guy in 2010 and has good all round ability
Richard Kay - Will be close this year after some experience.

Female 45 - 49:

With the first few from last year not racing, I think that the race will be between Jane Handy & Fiona Longden.

Male 45 - 49:

Shaun Cattonach is the only one that's name rings a bell here.

Female 50 - 54:

Returning Champ June Ward should go back to back however 3rd place from last year Mary Mitchell should give her a run for her money.

Mens 50 - 54:

A local rivalry here, both men returning from Hawaii with one of them finishing 2nd.  He always gives it to me if I don't mention him, but this time I think he will pick up the "W".

David Boyes, with Murray Bridgland the only other one to challenge him. 

If David wins here, I think it will be a great weekend for the Boyes family with Michelle also being my favourite as above.

Female 55 - 59:

Nancy Cullen here for me...Far too good for this field.

Male 55 - 59:

The standout here for me is John Hill, that name speaks for itself.

For me, I am really hoping that Adrian Ball finally has the race he deserves!  I have been working with Arch for a few years and after finishing 4th at Shepparton 70.3 a few weeks back he is in the best condition heading into an Ironman than ever previously.

Female 60 - 64:

Stab in the dark with this one.... Pamela Williams

Male 60 - 64:

A 3 way tussle between the 2nd, 3rd & 4th form 2011.  Could go either way.
Ray Schliebs, Ron Howett & Geoff Graham should battle this out.

Female 65 - 69:

The ever lasting Karla McKinley is the only competitor in her age group.

Male 65 - 69:

A 2 way battle between Geoff Thorsten & Cyril Tolsen for me.

Male 70 - 74:

Anther stab in the dark....Hideki Ishii

Male 75 - 79:

As above, flying blind.... Yetaka Kojima

My tips for the FASTEST AGE GROUPERS are:

Female:  Between Michelle Boyes (40-44) & Nera Jareb (30-34)

Male: 3 options here between Leigh Chapman (30-34) Assad Attamini (35-39) & Brad Hosking (40-44)

And as for the Pro's.....


If Rebekah Keat doesn't win this one by 30min or more, it will be a fail in my eyes.  She is a class above the rest of the field and that should show come Sunday.

But as in 2010, an upset can be caused and I don't think Keat handles the pressure to well in a big situation.  So if one of the other girls is willing to push her, an upset in 2012 might be on the cards.  Here's hoping she can prove me wrong!


With the recent addition of last years winner Timo Bracht, the field looks pretty good.

Through in Matty White who is just finding form, Jimmy Johnsen who is in form, the man who just keeps running people down Jason Shortis, Mitch "crashed into a truck" Anderson, Josh Rix (returning from Hawaii) & surprise packet at Ironman Melbourne Todd Israel, there are many who can get into the top 3.

For me, I am going for Matty White to take his maiden win.

I look forward to watching up close to see many battles form and unfold.

For now...


PS...I am unsure if all who I have named are starting and have left out some of the contenders whom I know that are not starting.