Sunday, September 8, 2013

Tour of Murray - Day 5 Stage 6

The day I was waiting for and was bound to happen..

105k Road Race, perfect weather, slight breeze, Tour of Murray up for grabs.

Not that I was there to see how the race unfolded.  The legs were done about 7-8k in and I was off the back after about 10-11k along with 10 others.

The big boys came to play to win the Tour and the minnows like me, suffered, a lot.

I know how the race unfolded, but this blog is about me :)  Post race seeing the winner averaged 48kph speaks for itself.  The groupetto that I was in, we still averaged 42kph, so we were not disgraced, just destroyed.

I knew early on that my legs were in strife, has been by far my biggest week in cycling as far as intensity and close to my biggest week ever in the saddle, esp if Saturdays 200k ride is included.  This 9 days will be close to 1000k's in the saddle, and surprisingly no saddles sores, that's a winner just there.  A tub of chamois cream has been used and absorbed though.

By the looks of my garmin, I lasted 17min 30 sec before popping.  The pace was on from the get go and was just unforgiving for all.

Once our group settled and a few of the team cars went passed into the distance we were rolling turns quite well, at times getting to high 40's into the 50's chasing but to no avail, no coming back today.

The rest of the ride was uneventful as we just tried to get home without being eliminated from the bunch, rolling turns, trying to stay consistent.  

To be honest it was probably the best training for me all week, no chance of falling, rolling consistent turns whilst fatigued and not giving up.

A few vomits meant that my body was suffering also.  All in all another great day, another box ticked.  Been a very successful week for me.

Today's final stage is a 31k crit around Yarrawonga and if I last more than 15min it will be a miracle.  My legs are just gone....I am mentally done also, it is very hard concentrating that hard every day at that intensity for that duration.  I take my hat off to the boys who do this for a living.  There is nothing like switching off once in the zone on a TT bike.  Will be happy to go back to that.

I think it will take longer for me to prepare than the race today, but I need to start to get a finish and keep my 100% record of finishing every race that I have started.

I had better start getting my stuff together, for people that know me, yes my stuff is everywhere.

This is the Pro Life...


Saturday, September 7, 2013

Tour of Murray - Day 4 Stage 5

Survived another day, ticked another box, got taught a few lessons along the way.

A 95k stage around Echuca and surrounding towns was the race.  Basically a big square, which meant some head wind, some tail and some dreaded cross winds.  Although there wasn't much wind in general, when you mix high speeds and cross winds, two things usually happen.

1. Crashes
2. A big split in the bunch or riders getting dropped left right and centre.

So, what did happen?

I am happy to report that there was not any crashes...

The first part of the race after the neutral zone had a bit of a cross wind.

Once the boys got going, it was a massive shit fight to hold a wheel.  The big teams put everyone in the gutter and it was dog eat dog for a while.

I got caught near the back as I am not interested in trying to fight for a position near the front this close to the finish of the tour, just about maximising k's in the legs.

After about 3-4k's of this there was a big split in the peleton.  Of course I was in the second group along with about 40 others. 
My legs were really hurting from the day before and I thought I was going to be the first one dropped.  I hung tough for as long as I could and somehow managed to hang on. 

This didn't really phase me as I was still going to get a good work out in.

When we turned into the head wind, about 10-12 of the group started working to try and catch the main field.  The time gap got out to 45sec, this doesn't seem much, however at 45kph, 45 sec is a fair distance. Prob 600-700m I would think.

The team cars went through, which I think aided the group as it gave a carrot to chase..

I was content to roll with this group and finish with them as I expected to lose time anyway.

We turned with a tail wind and the gap decreased to 20 sec.  This usually happens when the main bunch has something occur.  On this occasion a break had slipped up the road and the peleton relaxed.  This gave us the perfect opportunity just to raise the tempo a little bit to get back on.

Once we got into the main group again I decided to move towards the front as I didn't want to suffer the same fate if it happened again.

As I did this I heard a massive roar from the sidelines, my sister Ebony & Dad had made a surprise visit to cheer me on.  Lucky I wasn't dagged off the back and was in the best position for me all day.

I smiled and just loved it.  This gave me some more motivation so:

I saw a VIS rider attack, so for some unbeknown reason, I decided to go with him.... Hmmmm, living on the edge and in the moment is a weird and wonderful thing.

My legs were burning like an egg on a fry pan but hung tough.  As I went through yesterday, you get the wrong person in the group and the peleton shuts it down.  In this case the sprinters wanted the stage and there was no chance that they were going to let a break go with 30k to go... Break shut down.  I slid right to the back to recover and started to chat to a few guys. the tempo was high so no action was going to take place for the next 25 k.

I knew the team plan, which is always handy, so prepared myself for a torrid last 6k when the Huon Boys were going to start riding the race to take the win.

I got into about mid field and maintained my position there into the last 3k.  My goal now was to get bunch time and hope to move into the top 70 overall... Just things that keep you motivated :)

So into the last few k, I was noticing people fall away...I just tried to stick to the wheel in front and move forward when I noticed a gap appear.

Got into the last bend, safely and was 500m to go.. Just hang in there.  Crossed the line confident I got the same time as the winner, you can't lose placing if you don't lose time.  I was hoping that just 1 rider had dropped time so I could improve form 70th to 69th.

Rolling back to the team area, Dad & Eb were there to greet me, the smile on my face was huge. 

I didn't have to say anything as I think they saw the appreciation on my face.

The garmin file once again shows the hurt I went through.  I just love the last 5-6k when the team trains start to form and the pace really picks up.  I could live for this (not the crashes though)

This is the Pro Life...


Friday, September 6, 2013

Tour of Murray Day 3 - Stage 4

Stage 4 was the second longest of the Tour being 144k.

Another flat stage (as they all are) however this one had 3 small climbs with gradient of 1-2% and were b/t 500 to 1k long.  If anything was going to happen it was here.

Another big crash happened again and I had to lock it up again and thankfully this time stayed up and wasn't affected.  The boys that went down, didn't get up so I heard, so I wish them well.

The stage was controlled by Drapac as they are leading the race.  A few small attacks attempted to go early to no avail.

I actually tried to get into a break, however what I am learning is if the wrong people or the make up of the break is wrong, the break either shuts down or the peleton doesn't let it get away.  On the garmin file, you can see the decrease in pace at the 2hr 15min mark where I go back to the car and then the increase in speed as I try to go of the front.

So trying to find the right break is hard.  After the intermediate sprint, there were a flurry of attacks.  Me, I was just tried to hang on as the legs were showing signs of a couple of big high intense days.

A trip back to the car at about 90k in (2hrs) in to the race to refill when Damo & Andrew (Team owner) advised that if I ever want to get into a break to go now as nothing was happening in the race and there was 2 guys up the road.  I took the advice/challenge and worked my way to the front.  One of the VIS riders took off, so I took off after him.  I got to his wheel and to my disbelief there was the peleton on mine.

Come on guys, give me a spell here.

This took a fair bit out for my legs, 2 attacks at high 50kph and it was time to just get home, nothing silly.  I knew the team plans, so there was no point getting in the way.  A few of the boys on the gave me some stick for "attempting" to get in the break but also gave me some credit for trying and also being nearer to the front of the peleton vs at the back.

As the race was drawing to an end, I could really notice the pace increase as the teams with the sprinters all moved to the front to try and get the best position.  The garmin file reflects this well as the last few k's really increase on what was a fast day.

As the speed lifted, all I could was think about was getting bunch time (crossing the finish line in the main field without any gaps in front of me) so I really worked hard on this.

The Heart Rate and the speed both climb as one and to get to the finish with the group was a great achievement for me. To do this on Stage 1 and 4 is a win for me.

What I learning more and more is that it is also mentally draining, you have to be switched on for every moment otherwise you can come down, hit a pot hole (like I did yesterday) or even a traffic island.  Knowing where to sit in the bunch is also a learning experience as you can get shuffled back very quickly and it is actually harder at the back than what it is at the front.

Knowing when to go back to team car and feed is another thing.  You can't afford to wait until you are out otherwise if the pace quickens you get left behind.  You have to try and read the race and go back when either a big team is or when the break is established.  All learning and one great experience.

Once the race was done, my body was really trashed yesterday.  We got back to the Accommodation and I really started to battle a bit.  I started to realise the toll on the legs, body and mind.  I just lay on the bed for a bit and just battled.  I got some shakes and battled to concentrate. I know the benefit of this week is going to be huge as long as I look after myself on the next 3 stages and get maximum reward for effort.  This is by sleeping well, eating well and racing smart.

Backing up day after day at high intensity is tough to absorb, I know once next week kicks in I will be fine.  Just have to keep depositing k's in the bank for this week.

I am sitting 70th overall, which is well above my expectations, however hope to be in the 60's by race end.  That will be a great result.  I know that I will lose time on the last stage, but just hope to be able to get bunch time the next 2 stages and others drop off a bit.

Above is the garmin file of the day, lots of ups and downs in HR which I can really start to feel the recovery side kicking in.  As Damo has told me, it will be like 5 days of motor pacing, teaching the legs to ride at a high pace all day.

Today is a 90 odd k race around Echuca starting at 2pm, which gives me close to 24hrs recovery from yesterday, we are going to head out to the finish section so the guys know where to start setting up their sprint train.  This is so cool just watching and learning the way they go about their business.

There is so much that I am learning which I will do a brief at the end of the tour, however just being here is priceless.

Last night I also had my TT position critiqued by Andrew and has has given me a few great tips on how to get more aero without affecting the run.  This is great.  He spent close to an hour looking through pics and video of me riding and gave me at least 5-6 small things that should help...Just have to introduce slowly once I get back.

This is the Pro life...


Thursday, September 5, 2013

Tour of Murray - Day 2 Stages 2 & 3

So the legs pulled up well after stage 1.  Stage 2 was always going to be a battle for me being a crit race consisting of 30 laps on a 1.1 Hotdog type circuit.

The changes in speed out of every corner is the killer.  The goal was to see how long I could last before getting dropped and then roll around until the officials removed me from course.  The good news was that I was not first to go.  The reality is that I lasted 5.5 laps before I got dropped and then only 9k.

Was an exciting race with the lead riders lapping the entire field, so I didn't feel that bad.

Here is my garmin file from the ride, notice the changes in speed often..

Stage 3 was a 102k Road Stage.  The wind direction was a cross tail so the speed was always going to be high until 30k to go where we turned into a cross and had 2 laps of a 12k circuit to finish off with.

The bunch was rather controlled as the tail wind meant very little chance of a break getting away.  I only saw 1 solo rider have a crack.  As we approached the turn into the cross wind a few attacks started as riders wanted to get into a good spot.  This was where the damage was going to be done.

I maintained my position in the back 3rd of the peleton and was feeling pretty good, knowing what the team plans were (for when they were going to bust the race open) I was starting to prepare myself to move up and also have a big surge.

Before I knew it riders were falling in front of me and I had to take evasive action.  I locked up the brakes and was sliding towards a few fallen riders.  I was just about stopped when I got a little nudge from behind, this was enough to just send me over the handlebars (in slow motion) and land on a poor rider who was already tangled in the web of fallen bike riders.

He let out a little moan as I landed on him, I apologized (no idea why, wasn't my fault) and before I knew it I had Damo on hand checking if I was ok.  I quick check of the bike and just had to fix my front brakes and was away.  If you have never seen a bike crash have a look at this video to give you some idea of how fast it can happen.

Once got going again, there was riders everywhere in 1's and 2's up ahead an behind.  The main peleton was a fair way up the road by now, but a few of us rallied together to try and get back on.  Some team cars went by and assisted their riders to the peleton (motor pacing) however I just don't have the legs to surge onto the back of a team car going 50+.

The best I could do was just work with the bunch I was in to see if we could rejoin the race.  A few riders started dropping off our little group so I was left with just 1 other rider to work hard and see what happens.  Sometimes the main bunch will ease for a bit and if you just keep plugging away you can re join.

The final 2 laps of the 12k circuit had a block head wind for about 5km.  This just destroyed me trying to work into it.  My legs were now starting to go on strike and I just had to hang onto the other guy.  I dropped him and was in no man's land for a bit.  Once I turned into a cross tail, I worked to rejoin him and started rolling turns again.

The last lap was the same, we could sense the finish line and just worked together towards it.  I crossed 7 odd min behind the winner and actually moved up 3 spots on the GC (General Classification) to 74th.  After only losing 19 sec yesterday, I dropped 13min 30 sec today over the 2 stages.  Losing 7min on the road stage was a little disappointing as I was feeling ok whilst sitting in the bunch.

I am just happy that no damage was done in the fall.

Now, being the competitor that I am and knowing that there are still 3 x 100+ Km rides to go, I might have set myself a few goals (without being silly) to motivate me a little more.

The garmin file is below.  By looking at it I went from 48kph to 0 kph very fast.  It all happens that fast. 

This is the pro life...


Todays stage is a 140k road race, the weather is a bit cooler and wind is down again from yesterday.  Will be another fast race.  Just hanging in there and staying upright..

Wednesday, September 4, 2013

Tour Of Murray - Stage 1 Report

After the long trip up to Mildura on Monday, the nerves were rather unsettled.

Damo was laughing a fair bit as I think that he would have never seen me so nervous.  For me, I don't know if it was nerves or fear.

The thought of lining up next to some of the countries best cyclists outside the obvious BIG names was rather daunting when I barely hit the podium in the local "B" grade races.  Throw in the fact that I have only raced 4 times this year and 3 of those were in Veterans and the other I had an 18min start of a 100k race and reality hit me. 


Meeting the team (Huon Genesys) that I was piggy backing off was a little intimidating although the oldest is still 8 years my junior.  Just knowing the sport and having respect for the talent plays a big part.

I listened to their brief pre race team meeting and we rolled down to the start.  Once we got there, we did the traditional sign in like the Big Boys do in the TDF.  This was quiet cool (insert little kid smile) and I headed over to the team van to have some final food and drink before we headed off on Stage 1...163k Mildura to Robinvale.

The weather was perfect and the temperature tipped to hit 30deg so hydration was going to play a big part.

I grabbed my nutrition and hydration that I wanted to start the race with and was ready to go.  The nerves had settled down by then and I was just wanting to get going.

Every rider got introduced to the 50,000 strong crowd (really 50, but hey we are in the TDF right??) and  got our final instructions.  My goal was to just see how far I could hang on for.

With the first 7k neutral was good to settle down and spin the legs, as we weaved out of Mildura I was just smiling inside due to the fun but also having fingers crossed that I didn't do something silly and come down.

Once the race proper started it was on (not for me as I was very comfortable hiding near the back).  Being a bigger guy, I could see over the peleton (102) and see attack after attack go off the front.  Like most races, once the attack goes the race settles down a bit, however with the conditions being so good, no break could get off the front, so we were cruising along above 50 for some time as the peleton chased the break down.

Throw in a sprint at 7k and the pace was on.  A rider hit the deck which gave me a quick reality check about why I was here.  All about getting K's for Kona.

So I hung tough (still near the back) and after 60k we could go and get hydration.  Like the big races, you have to roll back to the team car and get fresh bottles.  I headed back and Damo exchanged my bottles and told me to start working my way to the front.  I did this and found myself heading the peleton trying to help chase down the break that had got away. What was I thinking here??

Before I knew it I was back where I belonged (near the back)...You get swallowed up by the bunch and end up near the back.  You really have to find the right wheel and sometimes fight for position.  100k came and went and I was feeling quite good, heading back to the car, Damo once again instructed me to get near the front as the pace will quicken soon.  I got near the Huon boys and decided to stay around them for the duration.

The break was up the road about 1min and the boys decided that it was time to starting bringing it back.  I just hung tough where I was and once I saw the 25k to go sign I was confident that I would get through stage 1 with the bunch.

With 5k to go, the pace really increased, I worked myself near the front and found myself way too close to the sprinters.  The HR was sky high and I exploded about 500m from the line.  I was happy finishing just behind the bunch and even happier once I saw how many people were behind me.  Crossing the line in 67th on stage 1, I couldn't wipe the smile off my face.  Not only did I get through I didn't crash, nor was I last.

The stage results here.

The boys had a race debrief which was great to listen to and then again later last night a recap of the day and the plans for the following stages.

Today sees a crit race of 30 laps on a 1.1k circuit which the boys says is tough, so I don't expect to get around as the change of speed always hurts me alot.

This afternoon sees another 98k road race.  The weather is going to be around 30 again and the winds are expected to be a little stronger so the race will probably get split.  Here's hoping that I can once again put in a good result.  The legs are feeling ok atm and am looking forward to another day.

This is the Pro Life.


Monday, September 2, 2013

Kona Video Blog - Week 1 Round up

After a busy weekend, I find myself in Mildura trying to figure out why I entered the Tour of Murray bike race.

I am very lucky to be tagging along with the Huon Genesys Team for the week.

It is already a bit overwhelming to say the least.

I know Damo is having a chuckle at me as it is a total roll reversal from me coaching him to Ironmans.

The car trip up was good and he has tried to help settle my nerves. Over the weekend I got some good footage of my ride and took a lot of small videos on my climb and descent on the hill repeat that I did.

I have started up a YouTube channel, to view the videos, go to:

There is footage, climbing, descending and a general wrap up of my weeks training.

It seems easier to go there than trying to upload them all.

Will hopefully get some footage and some insight into the bike race.

There are 102 starters for the races and I am number 152.

The race website is:

Tomorrow is stage 1... 163k road race, going to be 30deg and from the reports from a few of the boys, they are going to try and get it done in 3hr 45min or so...

My race plan... hang on for as long as I can, then try and hang on longer.. Every Km that I get with the bunch is going to help me at Kona, esp mentally.

This is going to hurt..


Could be many photos of me in this position:

Friday, August 30, 2013

Day 5 Kona Video Blog

Today's training, shameless plugs and latest TEAM Tri Coaching news & tips:

For Now...


Thursday, August 29, 2013

Day 4 Kona Video Blog.

A short and sweet update about today.

Main thing is to look for positives out of everyday.

For Now....


Day 3 Kona Training Blog

Another solid Day of training.

And the result.

For Now...


Tuesday, August 27, 2013

Day 2 Kona Blog - Pre Training Blog & Day Wrap Up.

AM Video Blog -

A great day training could not be happier with how my body has responded.

For now...


Monday, August 26, 2013

Blog is BACK!! Day 1 Kona Blog

So, I am back in the blogging world.  Will be less typing and more videos.  Will be blogging (video's) daily around my training, coaching tips and general updates on what is going on.

Once I hit the Big Island of Kona, Hawaii, I will be able to give more insight into the course the conditions and how to race that course.

This is my first post, will improve along the way.

I will be uploading more and more videos onto the TEAMTriCoaching YouTube channel and also putting some onto Facebook.

For now...


Tuesday, July 2, 2013

Coaching - Is it really complicated??

After my last post about coaching, I copped some support and obviously touched some nerves.

This is only my view and my view only, if you get offended by what I write, feel free not to look me up.  My views don't change, they only develop with experience.

With my new venture, coaching is always in the fore front of my mind.  Ways to do things better, what not to change, who to ask, advice to gain.

Over my sporting career ranging form Basketball, Football, Swimming, Running, Riding, Triathlons & a few others, I have found that I have responded to my coaches in all different ways depending on their approach.  This is something that I have taken with me into my coaching venture.

I put it simply.... No 2 people are the same, so therefor why should they be treated the same, given the same programs or given the same feedback.  I know that I would require a different approach to my team mates.

So, what is the right "training formula"?

This I don't have an answer for.  I hear many people claiming that they have new and improved training methods, more science involved and different strategies.  Does this mean that they are better coaches or program writers?

My answer is No.

I have no idea what the best methods are, however one thing that I do know......It's my athletes, I know how they respond, and am learning every day how to get the most out of their abilities.  Does this make me a better or worse coach than the guy with the Power training, FTP training or HR training.

I don't know that answer either.

Each of my athletes are individuals and I react to the way the want/need to be coached the best way that I can.

From my experience as an athlete, I remember when I first got into tri's and did my first 70.3 back in Cairns 2000, the guy that I trained with used to flog us silly, every session was hard.  I burnt out after 3 months, walked away from the sport for 7 years.

On my return I was trained to HR, being new to this, I embraced it and got good results.  Not the results I get now, but they were still good.

What works for me?  Keeping it simple, nothing complex.  Training to perceived effort, if I was fresh easy was slightly faster compared to when fatigued.  Each session has a different result.

I am hearing talks about the traps of doing shorter sessions at a higher intensity to get better results.  What I ask is, how big is the base of the test cases? What is their back round? How long did the testing go for?  What distances are they training for?

I was quizzing Jason Shortis at Cairns recently and asking him how he continues to get great results and continue to run sub 3hrs off the bike.  His answer....TRIPLE run days, yes 3 runs per day.  Now Jason, for those who don't know has finished over 75 Ironman races.  In my first in 2008, he was at 50.  I have done 8 in total now and he has done 25 in the same period, that's without the few he didn't finish in.

So, this formula works for him, for a guy who is big for Triathlons, to run triple run days is what he needs to get the most out of himself and remain competitive.

So, what is right??

I was also talking to another pro athlete (whom I won't name at this time) and he couldn't handle the volume that was thrown at him on the run as he kept breaking down.  Now this guy has a massive swim back round, and his is short and stocky.  The total opposite to Shortis and needs totally different formulas to get the most out of himself.

Other people have a good even mix and some just talk up volume.

I am more towards the second one, mixing between volume and speed, adding strength work also.  Why do you need to run fast to run a marathon?  What is a fast marathon?

If you run a 3hr 15min marathon off the bike, it is considered reasonably fast, but is it?

I say no... 3hr 15min is 4min 38sec per k.  That is race pace, so why do you go and do your easy pace faster than your race pace??  This never makes sense to me when talking to athletes.

A common question I ask is:  What pace do you do your easy runs at?

Many many people say 4.30 - 4.45.

My follow up question is:

What pace do you run during a race?

Not many people run under 5min k pace in a race, so reality is they run their easy faster than their race pace.

How do you change this?

That is what everyone is still trying to find out.

I know a girl who used to train to power and pace.  Yes she has been to Hawaii a few times, however now she trains at perceived effort.... Yes, she is going back to Hawaii for the 4th time.

Is one formula better than the other?  Or is it simply that she is a really good athlete and can get results whatever formula she uses?

There are so many unanswered questions about the right training principles, but there is one thing for sure.  If you don't know your athletes, you are never going to know what is the best formula for them.

So, for me, it is getting to know my athletes better and adapting my programs around them.

For Now...Keep searching


Sunday, June 23, 2013

Cairns Round up and other things.

So, been a BIG 3 weeks for me.  Let's start at Cairns Ironman.

I had 5 athletes enter the Ironman and 1 in the 70.3...And I was asked to run for a team with Jamie Black.

The Ironman Round up:

I got my first Age Group Winner and Hawaiian Ironman Qualifier.  After only coaching for 2 years and Full Time since October 2012, I couldn't be happier.  I know others that have been coaching for 10 or so years and took a long time to get a "Legitimate Qualifier".  By legitimate, I say that coaching them all the time, not having spoken to someone about their training or happened to swim with them once.  There are a few "Coaches" out there that claim athletes that they have no impact in or no longer coach.  I can say that I look up to people like Andrew (TMC) and Jarrod Evans ( as the premium coaches in Victoria for specific Long Course/Ironman coaching.

Others have more numbers and might have a greater amount of qualifiers, but the % of athletes that they have race to qualifiers is very low. (Food for thought!!)

Jody Gilchrist, whom you might remember that I paced to a 1hr 31min Half Ironman back in May was her.  Getting off the bike in 2nd place in the 45-49 age group, some 12min behind the leader, Jody then not only caught the leader by the half way point in the marathon, but then proceeded to put another 22min into her and win her age group by that much.  Her run time of 3hr 41min was just amazing and the emotions that flowed was even better.

This was only Jody's 2nd Ironman and her first she completed at IMWA 2008 in a time of 12hr 39min.  A massive improvement from her and a ticket to the BIG ISLAND, not just to complete in, to be competitive.

Tim Tingiri, who as I stated in my pre race blog, had a crash back in December and broke his sternum among other injuries.  After asking him to withdraw from Melbourne so that we could have a great race here, he did just that.

After a 11hr 11min Port Mc 2012, Tim achieved a 10hr 44min on the back on a 5month very careful lead in so that we could balance the training without upsetting the body.

Jeff Gloger, raced Cairns in 2012 and was uncoached and finished with a time of 12hr 24min, this year after a good 12month build, we got his time down to 11hr 46min.  Great stuff mate.

Adam Kelsall had a good race, went out a little hard on the run and paid the price on the back half, this is all learning.  A 10hr 57min was a great reward on a tough day.

Unfortunately Damo Harris withdrew prior to the start due to illness which with several conversations, we both agreed was the best plan of action.  Health is more important than a towel and medal.

In the 70.3 event, Michael Harvey was out to grab a win, or at least podium.  The race plan was to go hard, and when that hurt, go harder on the bike.  Off the bike, just run.  That he did, in both disciplines.

Gaining a second place was a great effort with some more improvement on the bike to come.  The most pleasing thing for me was that he had the fastest run time in his age group by over 4min and was the only one in that age group to break 90min (87min 28 sec)  Great signs to come for future races.

As stated earlier I did a team run with Jamie Black and we were there for the win and win only.  Jamie is a great athlete and suffered an injury which prevented him from competing as an individual.  Riding a 2hr 11 min (equal to the pros) ensured a lead for me, but I didn't know it was 5min.  I just ran, being that is was my 2nd 1/2 Marathon in two weeks, I knew at some stage that my legs would get heavy.  I was never going to give away the lead.  We ended up winning by 9 min.  Thanks Mate for inviting me into the team.

So overall, another cracking event for myself and my athletes and all things positive going forward.

As far as my age group tips were involved, I picked 11winners and 3 podiums, struggled with the oldies this time, but nailed a lot of the fast guys.  Nick Gates (40-44) got under the radar and took the win in that age group, but Ben Bell was the highlight for me as the only age grouper to run sub 3hrs.  Hats off mate...

So moving on from there, and having a long chat with Andrew (TMC) about my coaching future.  After learning a great amount on how the write successful programs and get athletes to their goals, we both decided that it was a perfect opportunity for me to branch out and start building my own brand.  Having his full support is fantastic and discussing the best coaches for all athletes has been the plan of attack the last few weeks.

Ofcourse there will be people who think otherwise, but Haters will always Hate, Jealous people will always be jealous, so I look forward to many rumors that evolve around the traps and also look forward to building my brand along with still working with Andrew to offer the best coaching service in the Western Suburbs.. 

No Gimmicks, no lies, no claiming athletes by default, just doing what is right for the athletes.

My new Coaching Service is called:

T.E.A.M Coaching... Triathlon & Endurance Athlete Management & Coaching.



Make sure you follow to get all the updates.  My website is currently being built as I want to have it right from the start.

With the motto is:

"Focusing on Performance without losing Balance"

Balance is something that I have always instilled in my racing/training and also into my athletes.  I have been writing programs to suit their lives, not asking them to change around the program.

Michael Harvey is the perfect example.  The only time he does anything Triathlon related on a Sunday is when he races, no training for him on a Sunday.  Of course there are compromises mid week, but it is what works for him.  The proof is in the pudding!!

I know of many coaches that ask athletes to take days off mid week from work to get sessions in.  Now as age group athletes, we work to fund our Triathlons, we don't have the luxury of the "pro life".  I myself am in the same boat, I am out the door early to train, so I get it.  I know how cold it gets, what pain we all go through, that's how I can write programs to suit each individual.  I get out with my athletes (where possible) to learn form them more then an email or a conversation, learning from them on the training track to gain feedback, see where changes can be made to continue improvements.

All I can say that the experience from Andrew & TMC has been invaluable and I can also thank all the support that I have had already even before the Official Commencement.

Exciting times ahead...


PS.. Around all this I have started my Kona prep and am in better shape than this time the last few years.  I have 40 odd coaches this time around and each one of them is going to be a part of the training and success on the Big Island come October

Monday, June 3, 2013

Ironman Cairns Age Group Tips

As seen on Trizone my age group tips for Cairns Ironman are below:

Male 18-24:

The standout for me in this one is:

#57 Amos Gollach - went to the big island last year, so knows how to get there. Under a structured program now and had a great lead in at Busso 70.3.

Female 18-24:

#76 Madison Taylor - only has to finish to get her ticket.

Male 25-29:

My pick here is:

#110 Daniel Macpherson (no not the actor)...stepping up from the 70.3 last year which he went 4.18, then a 4.07 at Port 70.3 2012.  Unsure about his Ironman ability.

Main rival:

#145 Todd Spackman, more of a 70.3 specialist (in his own words) however has been to the big island on a few occasions, so can get the job done.

Female 25-29:

#167 Kimberley Russell for the "W" here, however I have heard on the grape vine that she is going to do her best work at the Melt down..  Fast on course, Groover on the floor.

Male 30-34:

The one to catch is:

#203 Matthew Craft... We had a good chat walking the Queen K last year and is looking for his 5th ticket to Kona.. The big question for me is not if he will win his a/g, will he make it to the "Sub 9" club and be the fasted age grouper overall??

Others to watch:

#197 Dane Cantwell, this flying kiwi will be around the mark for a long way into the race....but how far can he push Crafty?

#234 Jayson Gerde who is coming off a 5th place in the 30-34 at IMWA 2012 in 9hr 19min should be the main one to challenge Matt.

#332 Ben Squires gets a mention as the one who will be 1st out of the water in this age group and maybe among all age groups after his 45.32 swim at IMAUST a few weeks back.  I think the 3.30 marathon there might just tax his legs too much in the heat late here.

My Roughies:

#331 Lucas Spargo...Watch this space...Had an ok Melbourne this year and will be better for the run.
#346 Daniel Thompson... A 70.3 gun who can run....1st up over IM distance

Others been thrown my way, however as I state every time...I am not picking the top 15 in each age group...just the top couple.  Your mate might be going well, but will he match the above??

Female 30 - 34:

This should be one of the best races in my view:

Hard to separate these three (in no particular order):

#380 Kristy Craft....I am just waiting for the day that she chicks Matt ;)

#394 Marina Jurjevic... Is flying atm, not taking her Kona spot regardless...Will this hinder her if the race is close at the end??

#395 Felicity Lloyd... Fastest 30-34 at IMMELB 2012 in 9hr 45min...Swim is her weakness, wonder how much time she can afford to give Kristy in this battle.

Kristy will lead out of the water by a few minutes here and will be interesting to watch the race unfold from there.

Male 35 - 35: (My special interest category)

#424 Ben Bell - flying machine, running specialist, multiple 3hr 0x Hawaiian Ironman Marathon Runner.  Weakness is riding.  As per Matty Craft, Ben's biggest battle...sub 9 & fastest a/g.  Always gets things right. Only way he will be beaten if he beats himself.

#461 Nathan Fitzakerley was 3rd here last year and will be on the podium again.  Will need a very low 4hr 50min ride to have enough gap on Bell to challenge him.

#469 David Green had him, however got his spot at Auckland 70.3 and raced Melbourne, so unsure if he is racing.

Podium Roughie:

#580 Steven Roberts.  He has been in the mines working for the last 6+ months, unsure of his fitness, can swim/bike well, just unsure about the run.  One thing that will work in his favour is the heat.

Female 35 - 39:

Another cracking girls field and once again a few front runners that will make for a close exciting race.  Just because you get older doesn't mean it gets easier...

#638 Jessica Fleming 3rd overall at Ironman Aust, so unsure if she will be racing here.  If she does, she will challenge for top step again.

#650 Emma Miller 3rd in the 2012 IMMelb 30-34.  Been running a lot of late, so wouldn't surprise if a fast run time for her.

#654 Julianne Schliebs is about to do her 3rd Ironman in 7 months, tough ask on the body.  Ironman WA 2nd, Ironman Melbourne 6th and now here.  Will she have enough left in the tank?

Male 40 - 44:

#693 Peter Breadsall, the man can bike and run, swim is a big weakness.  Been carrying a few injuries in the last 12 months, but wasn't that long ago where he went 9.19 Ironman UK, 13th overall with one of the fastest bike times.  If he can repeat that form, he will be tough to beat.

The added pressure with this age group is that in the Asia/Pacific Ironmans in 2013, the 40-44 age group has produced the fastest time.

NZ - Matt Lewis
Melb - Olaf Kasten
Port- David Meade

Big shoes to fill??

I am pretty sure that I would have missed an obvious one here, however no-one else really jumps out at me.

Female 40 - 44:

#937 Susan Crowe won her age group her last year and will be hard to beat again.  My tip...back to back.

Male 45 - 49:

A big field here, have found a few to name:

#976 Alan Bentley 5th here last year.

#982 Trevor Buchanan double Hawaiian Ironman Finisher, says enough...will be around the mark.

#987 Peter Clark 2nd year last year, no doubt wants top place in 2013.

#1009 Darren Franken got a roll down spot at Melbourne, will be there abouts off the bike and into the first part of the run, will be interesting to see if he can challenge late.

#1078 Dennis Neal one of the toughest athletes I know.  Bumped into him running a few week back and is looking fit.  Is keen for this and will give them a good shake.

Female 45 - 49:

Looks like a very open field.

The only one that is returning from last year is

#1171 Susan Meehan who finished 5th.

#1173 Raija Ogden never underestimate the wife of a pro!

Could be a surprise here...That's my tip ;)

Male 50 - 54:

Easiest one to pick:

My sparring partner in races (and old enough to be my dad)

#1197 Kevin Fergusson, will almost be the first age grouper off the bike out right.  Wins everytime he turns up and this race will be no exception.

Female 50 - 54:

Too open to say so just going for a roughie... Eenie Meenie Minie Mow...

#1289 Elizabeth Model, just has to look the part with a surname like that?!?

Male 55 - 59:

Predicting a straight out win for

#1307 Stephen Hempel 3rd last year in 11hrs

Female 55 - 59:

A two way war between:

#1345 Sharman Parr 


#1346 Belinda Sharpless

Male 60 - 64:

#1386 Peter Vaughan

Female 60 - 64:

#1389 Lynn Davies

Male 65 - 69:

Lucky Dip...

#1397 Yasushi Sakuma

Male 70 - 74:

#1400 Alex Hamill

Male 75 - 79:

#1405  Sze Mun Yee


#104 Ricky James

As I say after every post, I am so amazed by the achievements of the "older generation" who turn up, do the race to the best of their ability.

Hats off.

Now to some of the younger generation.... STOP MAKING EXCUSES... You were beaten by better athletes on the day, if you blame something, have a good old look in the mirror as the excuse starts and stops with you.  Until you put a decent time on the board, "your" potential has no cred, what you think you can do and what you actually do are probably miles apart.

Let your legs do the talking instead of your mouth.

Overall Age Groupers:


#424 Ben Bell (35-39) age group
#203 Matt Craft 2nd

Will it take sub 9 to take the title?


A battle betweem:

#395 Felicity Lloyd 
#650 Emma Miller

In the Pro's:


Unsure about who will race and who will not....

#2 Am going for Cameron Brown here....too good to miss out.  (think Macca is just going around)


#4 Clayton Fettell, knowing some of the people he is now working with, has the support and right plan to jag a win.  Just has to hold it together in the back half of the run.  Especially if he teams up with #9 Brett Carter out of the water.  Brett might just be able to assist in the first part of the bike.


Tough one here for me... A few top quality girls racing.

I think Gina Crawford is the best athlete, however after already successfully racing 3 Iron Distance races this year, I just don't think she can back up in the heat.

#22 Michell Gailey, back with the coach that got her first win at Challenge Cairns in 2011.


#27 Anna Ross, had a cracking run at Busso 70.3 a few weeks back and might be a chance late.

For now...


PS..  For me I have 5 athletes racing.

#237 Jeffrey Gloger....12hrs 24min last year in his first Ironman (uncoached)... Goal this year is close to 11hr (or breaking it).

#477 Damien Harris...Backing up from Ironman Melbourne which he encountered 3 punctures.  Ironic that he is our bike mechanic.  Looking forward to seeing what he can push out on a good day.  Hoping for about 11 hours.

#504 Adam Kelsall...10hr 38min IM Aust 2012, no strengths or weaknesses, just strong.  He is still torn between 24hr MTB & Ironman, and mixes the both well.  Goal is 10hr 20min or so.

#897 Tim Tingiri...Just happy to see him back racing.  Broke his sternum on the Ironman WA weekend last December after being blown off his bike.  The rehab and comeback has been slow and steady and watching him cross that line will be great.  No goals at all.  Went 11hr 11min at Port 2012

#1156 Jody Gilchrist...Paced her to a 1hr 31min Half Marathon a few weeks back...not bad for a 49y.o (sorry Jody ;) ) and will be in for a good race here.  Hoping to go around the 11hr 30min mark and see where that gets us.

And in the 70.3 Race, I have 1 athlete racing:

Michael Harvey in the 25 - 29 age group.  We are using this race as a "see where we are at" race.  I do expect a fast time for Banger and have given him some smack talk about it.

Thursday, May 23, 2013

Something close to home...

So, I find out today that one of my best mates & training partners for the last few years has decided to run 7 Marathons in 7 Days in 7 Different states of Australia.

Ben Robinson & I have been through a lot together as far as training goes and I have been a witness to the battle that him and his wife Tammy have undergone in the last few years (Tammy for the last 21 and Ben for the last 18 or so).

It is not my place to tell their story, however Tammy has opened up her life to the world in her quest to make the world safer for all our kids.

So please have a read of this blog and if you are touched by it like I am, please donate to a great cause.

For the record, I am going to donate $100 for every marathon that Ben runs under 3hr 30min.

He has run a 3hr 3min Marathon and a 3hr 40min Marathon off the bike.

Thanks for the support.

For now...


Wednesday, May 22, 2013

Final "Free" Week!

So, as I enter my last "free training" week before I start my 3rd Prep for Kona I have really enjoyed getting the mind fresh, and still testing it at times to see if I am ready to go.

I have been getting something done most days, sometimes 3 sessions in a day, other times just the one.  By doing this I have stayed a pretty good fitness level and am confident that once I get going on a full structured program again, I will be chomping at the bit.

This week sees anther half marathon before me which I am excited to run, just to have a final good crack before everything gets stripped back to start again.   I find myself in an exciting position as 4 - 6 post every other race, I usually put on 6-8 kgs and the body battles to get going for the following 4 - 6 weeks.
The New me Post Ironman (left) vs the Old me Post Ironman (right)

Not this time, I have really looked after my self and actually a tad lighter than when I raced Ironman Melbourne (just under 90kgs).

I have learnt so much about myself, my eating and my discipline since Melbourne.  Don't get me wrong, there has been a few "BIG" days/nights with the crew, but on an overall scale, the majority of time, I have been

Just being a little more prepared and motivated to maintain myself opposed to letting myself go has made it easier along with the support I have received from everyone.  My sister is one of the main ones as she is on my case to "eat clean" which I really appreciate as it has stopped me from eating the pizzas, the KFC and the sausage rolls.

I haven't eaten "fast food" in over 4 weeks and I know that this is one of the main reasons of me keeping the weight down.  And I will say that I am fair from obsessed by it as I know that my body will find its own natural weight.  I am just starting in a better position than previously.

I have even been hitting the pool 3-4 times per week at the moment.  Not doing monster k's, just ensuring that I am ticking the arms over and getting loads of drills done.  I want to keep it this way as swimming always destroys me mentally and is always the one that I drop off first, so by just ticking the arms over, I know that I will be right to ramp it up when needed and get some really good quality in over the next few months.

Having people to commit to has been great, even if it has meant that I have to drive to meet them.  This is another aspect that I have changed, to get the job done, I need to commit to others and sometimes go to meet them.

Now it is a light taper week with getting the legs pumping for the weekend, next week will be a light week and then it all starts.

The only question that will need to be answered is this:

The answer is:

For now....


PS... This new regime is all about one day hopefully getting invited to join:

Sunday, May 12, 2013

Team Racing - A Different Experience

The whole team racing is not new to me, however the experience that I had at Busso 70.3 was different to say the least.

In previous team races that I have competed in meant the teams started in the last wave after all the Pros and Age groups.

In Busso the teams were due to start 3hrs after the pros and after all the age groupers were out on the bike and most back in.  I was swimming in a mixed team and we had our own wave.  There were 3 waves, male, mixed and team.

I wanted to have a good hit out as this was most likely going to be my last open water swim for some time.  I started about 10m in front of everyone else and the mind was just to swim as hard as I could until I popped or got caught and then just hang on.  Knowing that there was no bike to follow and the Run  I was doing for another Team (story for later in blog) meant that I had no excuse not to see where I was at.  I have only been back in the pool for a few weeks and this would give me a good gauge and hopefully motivation booster to continue in the pool.  If I am going to give Leigh Chapman another lesson in Kona, I know I need to minimize my lose in the swim as I know his biking has improved.

The swim out was good and on the way back it got a bit choppy, but to see a sub 29min swim (28.53) was pleasing for me.  Handing the chip to my team mate meant a good wait between swim and run was to be had.

The day prior, a girl was on her phone looking dissapointed when she hung up.  I asked her what was wrong and she told me her team runner had pulled out.... So I offered to do the run for her.  She thought that I was joking at first, but I assured her that I would be happy to do it.  Over to register and my day was going to be quality.

The whole fueling here was weird, not exactly knowing what to have in fear of crapping my pants on the run...

I wanted to post a solid run time, as close as I could to 80min so was going to have a good crack at it and the last thing I wanted was this:

So, I decided to go on the lighter side of eating in between the sessions.  Also, not knowing what time my swim/biker would take, I had no idea of when to get ready.  Really weird situation.

After seeing all the runners get ready, I decided to do the same without any idea how long I would be standing there for.  Then one of the officials held up the race number that I was in the team with.  I went over to see what was going on and I was informed that the poor girl had been taken to medical after just one lap and that we were not going to post a finish time.  He did tell me that I could still do the run leg though.  I was happy as my wait was over and it was time to test the legs.  My last run pre this was Tuesday, so I was fresh, however sluggish as the weather had been poor all week.

I set out at a good click holding 3.40's and was feeling good.  Plan was to have a Shotz Gel at 15min and then another at 40min (caffeinated) and 1hr to get me home.  This is easily more than a normal plan for me, however gives me a good look at how much I can consume/absorb for more important races.

Knocking back the first gel was easy and then I was just cruising along holding the same speeds.  Getting through 10k's in almost 37min even I started wondering if I had it in me to have a crack at the 78min I ran in 2010.  16k in 1 hr, meant a 3.40ave for the last 5.1 to have a chance.

I had my caffeine gel here and felt like I need a bit more, so I had my third gel within the next k before the final turnaround, just so that I could concentrate on the final part to the line.

Then Bang, stitch, WTF..... never stitched in a running race, damn, had my gels to close together and the body just didn't like it... slowing to a 4min 33k removed all thoughts of a 78, ok let's go for 79min.. Stopping at the aid station for some liquid, and with a stitch in my right side, meant another slow k 4.19.  With a head wind last 3k, 80min started to look like a battle, so I just tried to see what time I would post this early in my prep.

Getting back under the 4min k pace for the final two k's was pleasing and crossing the line in 1hr 21min 30 sec gives me a great starting point for my Kona assault.  Learning after every race is the key to development and gaining heaps from this run puts me in a good position for my next 1/2 marathon in a few weeks.

Details of my run are below:

You can see where I started to battle, this will be rectified for next run.  The next 10 days are going to resemble a structure that I will take deep into the winters months.  The goal for the next half is sub 80, still not at my fastest but will be showing signs that I am heading that way.  No point peaking now and having TEAM PIS destroy me on the Lava Fields!

Another really good positive from the weekend were the invites to train with various people around the place.  A few from WA, the boys from the Institute, all which I look forward to accepting in the coming months.

For now....


Overall another great weekend and with great starting points and motivation as high as ever, I really look forward to this winter and another good prep for Kona.

Thursday, May 9, 2013

Forming new Partnerships - TRIZONE

After a few texts, emails and phone calls with Karl from Trizone I am very pleased to announce that I am going to be a regular on the very popular site.

Karl recently used my Age Group Tips from Ironman Australia and since then we have discussed my tips being a regular feature on the site.  This is something that I very eagerly agreed to.

So, moving forward, I will be providing my tips and insights to Trizone.  I will be attempting to correctly tip all Ironmans in the region including New Zealand (one which I haven't included until now), Melbourne, Port Mc, Cairns and Busso at the age group level mostly.

Along with this, I will be adding some coaching advice for beginners, product reviews, race reports, professional interviews (will have a different flavour to the traditional style), age group interviews, coach profiles along with a few little extras.

As this site does not just focus on the "BIG players", there is a definite feel that many ideas that are thrown up will be acted on.  I am excited to be able to contribute to a great site and looking forward to having many ideas thrown at me to keep it fresh and entertaining.

I will open for any little segments that you want included in my contribution, so like my age group tips, all your feedback is greatly appreciated, so please keep it coming.

For now...


My first attempt will be this weekends 70.3 Race in Busselton. 

Thursday, May 2, 2013

Ironman Australia - Age Group Tips

There are plenty of newbies racing here which is a really good sign, but also many "repeat offenders" going around again which should be the ones chasing the podiums and slots.

The signing of another 5 years shows healthy signs for Ironman Australia, however has me wondering with the lack of points & prize money available to Pro's, what sort of race will this be in years to come.

With only 4 female pro's yet again and 11 males on the start list, which I doubt all will race anyway, there is just not enough value for the Pro's who race here when the week after Busso 70.3 has more $$$ and more Kona points available.  Just doesn't make sense to me.  Having such a Iconic event getting shafted by the organisers is almost unjust.

Any rant over.....Onto the real stuff.

Now, as I said above, with so many newbies racing, there are not that familiar names that I recognise in the start list.  This will be good as apart from the odd stand out, I believe the fields will be rather competitive and the times a fair bit slower than last year.  Then again, I could be wrong.

Male 18 - 24:

Ashleigh McDougall 3rd 2012 should deliver this year with absence of Matthew Burton.
Luke Beauchamp should be right up there also.

Female 18 - 24:

A small field which I am going for Laura Harris.

Male 25 - 29:

Josh Strahorn did 10.22 last year so should push for top position here, it won't be all his own way with a good sized field and plenty hungry to get to Kona.

Female 25 - 29:

Michelle Duffield by a long way here, a good pedigree and that family always goes well.

Male 30 - 34:

Brad Manczak, the BIG man got to Kona last year and is in the camp.  Jarrod always gets his athletes peaking on the right day.

Ben Squiz will lead out of the water, but how long will that lead last for before Scott Hobson takes control on the bike and leads into T2... But how fast does he need to run to capture the "W"??

Smokey: Jarrod Draper, under the careful guidance of David Meade, he could surprise a few in his first start.. No pressure though!

Female 30 - 34:

Kacey Willoughby has turned old ;) and after already securing her Kona spot at Busso, will head into this race relaxed.  I still think those "old" legs will get the chocolates here.
Meredith Hill should podium again.
Cassandra Percival should be pushing the above two for a good portion of the race also.

Male 35 - 35:

Corey Chapman and Marc Rawlings should be the front runners for most of the day in this age group, however with a quality field and the VICARY brothers going to War, anything could happen.

Phillip Townsend, Zane Hopper & Kane Towns should be in contention, however the TEAM PIS mind games might hinder a few in the next few days.

Paul O'Brien should lead out of the water here and be in the front pack on the bike.  Just unsure how many k's he has in his legs to round out the day.

Female 35 - 39:

Erika Ellis age groups up and is my pick to take the flowers home to mum.  With a 10.13 last year, the other girls should get used to the sight of her behind!

Alison Ferry who finished 3rd last year should be around the mark again and along with Katie Dukes & Tarryn Whitmore.

Male 40 - 44:

This is the age group the I believe will have the fastest age grouper for the day in the men's.  Like Matty Lewis did in New Zealand and Olaf Kasten did in Melbourne, there is still hope for us young guys getting faster with age..

It is also a red hot field with many guns lining up for the title.  I am leaning towards David Meade, saw him first hand at Shepparton last year run the pants off many include myself.  The guy is tough as nails and can swim/bike and run the house down.

Others to consider:

Matt Koorey - Just knows how to get the job done.
Dieter McDonald - Firstly I didn't realise he was this old!! He is also form and has been to the big island a few times.
Marcus Smith - 2nd here last year and is ultra consistent.
Bruse Theile - the pressure is on him as his wife has already got a Kona slot and so has Kacey Willoughby (he coaches her) so will be competing along side them at Kona or carrying the bags??
Brian Price will also be around the mark.

Female 40 - 44:

Leanne Southwell is returning as Champion and will salute the chequered flag again first.
Terry Anne Box who finished 3rd will be hoping to get closer but as Southwell swims 50 odd minutes, she will always be a long way ahead.

This is definitely Southwell's to lose.

Male 45 - 49:

This looks to be a very open field.

Andrew Mildren will give the front runners a big start out of the water again, but how much is too much that he cannot chase down??

Paul Muherin will be around the mark also.

Also a shout out to fellow Western Suburbs Triathlon Club Member Louis Lopex who is competing in his 25th Ironman Australia, hope you have a great day mate.

Female 45 - 49:

Angela Clarke to make it back to back wins....

Male 50 - 54:

In this age group there are 4 out of the top 5 returning from last year so will be another cracking age group to follow.

Stephen Bingham will be looking to be champion again, however Bevan Earnst will be trying to find the 45 sec he lost by last year.

Terry Roberts & Grant Thomas will be looking for revenge and hoping to dish it up to the above two.

Female 50 - 54:

The only one that appeals to me is Janet McAfee who finished 3rd in 2012.

Male 55 - 59:

John Hill here.  He is one guy that I enjoy seeing on the start list as it make my tips a little easier in this age group.

Female 55 - 59:

Judith Golledge will be looking to go one better than in 2012 and should greet the line as the victor.

Male 60 - 64:

Ron Wilson to defend his crown and win this by a long way.

Robert Howitt and Rod Harrod to fill the minor places.

Female 60 - 64:

She has to be Ron's wife.... Berryl Wilson last years winner, would be great to see her "chick" her hubby!!

Male 65 - 69:

The evergreen Allan Pittman here....not sure if he is really this age or that the die he puts in his hair covers the greys?!?  But he will take the win.

Resutek Thoephile should be on the podium again.

Male 70 - 74:

George Hulse: 12.50 last year.... Has anyone made him pee into a cup??  That is amazing from a guy of that young age.

In the Pro race, I am going for Patrick Evoe & Rebecca Hoschke.  After seeing Rebecca run at Busso, she will be running all the way to the win!  Although the men's field is not very big I think it will be a good race.  Luke Bell will be trying hard, but I think Evoe has his measure.

I will add that if Bell wins, I believe he will go onto BIG BIG things.. Getting the monkey off the back might be the hard part though.

For Now...


PS... Word just in, Ben the white Kenyan to smash Ched Towns son Kane.

Also, theses are my tips and my views only.  I seem to offend people by writing my blog.  I am not a journalist, nor an expert in this tipping field.  It is more for fun, so if I have left you off and you think you are worthy, don't worry, I don't play GOD on race day and influence your race.  Go out there and have fun and remember:



As for my athletes, I have two racing, both first timers... Scott Slater in the 30 - 34 and Ian Spinks in the 45 - 49, have a great day boys and remember to smile at the finish line.  Do yourselves proud!

Monday, April 29, 2013

The Professional Life - With Lisa Marangon.

NO, I AM NOT TURNING PRO! Just have to say that, have no ambition to either, I just wanted to experience the "Professional Life" for a week.
Well, after chatting to Lisa and floating the idea of coming Sydney to learn a little more about the “professional triathlete life” the flights were booked and the week of cough cough *hell* cough cough learning was upon me.
Lisa, with one of her many wins to date.
Coming off a monster weekend with all the boys and flying to Sydney on the Sunday was always going to be hard work.  But I was packed ready for the unexpected….Discipline, good eating and hard training.
Well, if I was going to get benefit out of it, I just had to follow her lead and just put up with what was thrown in front of me. 
That meant no KFC, pies, alcohol or soft drink for the week…..That was going to be tough.  So arriving, slightly seedy from the weekend, Lisa picked me up and took me back to her apartment.  I did ask her permission to jot down some notes about the week for this blog and after coming to an agreement about the details, we found a happy medium.  So, Firstly thanks for the opportunity to follow and live the pro life for the week.  Lisa also works full time and took a week off to show me about and run me through everything.   I am so appreciative!
Being explained the week ahead and me asking for that to be repeated as I didn’t quite expect what I heard.  The first bit that got me was the 4.20am Wake up on the Monday morning for swimming…. You want me to get up at what time?? WOW!!
The promise of good coffee post session was almost enough to convince me to think it was a good idea.
With that in mind, was early to bed for me… My bike box as my pillow and my garmin as my alarm, it was bed time.  Didn’t take long to fall asleep as having a total of 8 hours sleep on the previous two nights, I was looking forward to hitting the hay (or bike box).  I was certainly more excited about the coffee then the swim!
I wasn't looking this cheerful when the alarm sounded!
And true to her word, 4.20am not a minute earlier or later I got the, “It’s time to get up.”  Shocked from being in a deep sleep and in a strange location (been in many of them in my life!) it was time to get up and head to the pool.  No Coffee in the house…..hmmmmm, Lesson 1 learnt…Drink less coffee. 
I was privileged enough to get a small amount of nutrition to fuel my session,  I could only keep thinking, I could die, I can’t train without coffee or a bucket of KFC. 
Just a Standard Post training meal for me.

In the pool at 5am, still blurred eyed and probably over .05, I looked at the session plan and my first words were, “Do you guys do a standard warmup before we hit that main set?”
With a joint laugh, Lisa, Angelo & Gai (Coaches) turned to me and responded as one, “No, No, that is the warm up!”
Ouch, I could drown, first swim since Ironman Melbourne and with the warmup at my main set speed, I was always going to be in trouble.  Gai then threw the line out there, “If you need a longer rest, feel free.” A longer rest, I was happy just to be able to get through the warm up and then get out!
The session was 4.6k and I can honestly say that I got through 4k….Longest swim since Oct 2012.  Lisa did chuckle and say that my arms were going to be sore.  Getting the session done before 6.30 was a bonus though, the whole day ahead.
A quick spin on the bike followed after breakfast and then a long awaited nap for me…
The afternoon involved Yoga….hmmm does that come in banana and chocolate flavour?  The only thing this did confirm (which I already knew) was that I have no core or balance.  Something to work on.
Survived Day 1.  Tomorrow seemed like a lighter day, Swim, Pilates and Run.
Alarm set for 4.20am….I actually woke up feeling very ordinary, so after being called weak, Lisa let me sleep in whilst she went to swimming.  I was out cold.  When she got back, I was still feeling very average so I knew that I had made the right choice.  The easy run was what I thought is what I needed, how wrong was I??  I crashed hard that afternoon with the dreaded man flu and spent the whole afternoon asleep.  Maybe the weekend had finally caught up with me.  Missing two sessions that day was not what I had in mind however I know I was going to be better for it.
Day 2: Not a total disaster.
Wednesday was my day of bouncing back, I wasn’t going to let this chick or the man flu get the better of me.
Lisa runs an open water swim in the Morning which was amazing, having the sun rise, the warm water (yes still had wetty on) and a group of enthusiastic swimmers there eased the disappointment from yesterday.  Getting through the session was my goal without putting myself in the box.  Mission Accomplished.
From here, we headed to the Athlete Lab (spin room) to do a pretty solid 90min session.  Once again, I didn’t want to have to much intensity so only got to 350 Watts in some of my efforts, a bit short of what I was pushing in my last lab test.  90min done, shirt drenched, 2litres fluid consumed and we were off to the track for a speed session.  This is not something that I would usually do, however  looking back, it was definitely beneficial.  Doing some pretty hard and sharp 1k efforts, I was surprised at the times I was doing, albeit, still chasing tail.
Victory at Canberra 70.3 2011
Day 3: Back on track – TICK
Thursday was a mid-long ride with some undulations.  I have no idea where we started from or where we went, however the best way for me to describe the ride was amazing, the scenery was fantastic and the weather once again put on a show.  It reminded me of the great ocean Rd back home, just stunning.  And this was the day of my secret mission to Sydney was busted by Matt Palmer, who spotted me out there…unsure how, but hats off!!
Pilates followed in the afternoon, which was my first time doing this.  I can say that I did enjoy it and saw the benefit from just one session, will consider this for future programs/training blocks that I do.
Day 4: Energy coming back, and had a great day.
Here comes Friday, another run, another swim.
That’s right my 3rd swim for the week (should have been 4th) but a pool set.  3k in the arms for me (Lisa easily disposed of me covering over 4) but my arms felt ok.  I did notice some tension from another female pro that started swimming after we started and took more notice of our times then her own session.  That entertained me more than the hurt that my arms felt. 
It still baffles me how much people are more worried about what other people are doing rather than the square that they are in.  Lisa was in a zone and had no idea what was going on until I told her post session.  Good luck trying to talk mid set.
I was still pretty happy with the times I was coming in on after only my 4th swim since Melbourne….There might be hope for me yet!
The run was pretty sharp, some high intensity and some easy running, once again, I was feeling good and better everyday.
Friday – All going well.
Saturday involved a longer ride with a 40 odd min off the bike.  Meeting up with her riding group, we heading off on some unknown direction for me.  Everyone was once again so welcoming and made me feel like I was in a bunch from home, not an invader up here…Maybe they didn’t know I was a Victorian?!
Heading out the old highway, a few of the boys increased the work rate, I decided to jump on board and follow their lead.  Todd Israel was driving the bunch with a few other following.  I was enjoying the ride and the atmosphere.  One the return we caught up to Craig Alexander and I was star struck, instantly I whipped out my camera and took some photos of him.  Once again, this guy has so much time for everyone, I quizzed him about a few things and the honesty that he responds in is WORLD CLASS.  He has no issues giving advice and offering tips of you want to listen….That’s exactly what I did.  WOW, another great moment.
The nicest guy in the World 3 x World Champion - Craig Alexander
Once the heart rate settled again, I started to think about the run ahead.  I had a feeling that I had left something at Lisa’s….Yep, my runners…ooopppsss, I can say that I was disappointed as I wanted to get every session done with her.  Todd & I were going to do a few laps around Centennial Park, but he had a better idea….Have a coffee.  Bingo.  This would also give me the chance to quiz him about his transformation from a/g to pro.  And this is what I did.  Asking about what he has done differently now to the guy whom beat me at IMWA a few years back in 9hr 14min to the 8.39 he did at IMMelb 2012.  Asking, listening and absorbing was my task and was something that I did with success.
30min come and gone and more advice and experience thrown my way.  Thanks heaps Todd, value there.
Todd Israel - On his way to a Podium in Hawaii, now a Professional
The PM session was an open water swim again…4 in 1 week, Did I have rocks in my head??  But with the weather being so pleasant, it was always going to be fun.  Having 16 in the group meant for fun times.  Scott McKenna started a little banter after the Wednesday session and the mornings ride.  I almost felt like a local.  The session was great fun and I got plenty out of it.  I am just hoping that it gives me the kick start that I need to get into the pool on a regular basis.
Saturday: Where has the week gone?
And the final session of the week was an easy run….got it covered, could have run for 2hr 30min however getting just under 20k in the legs was enough for me.  No need to kill myself first week back.  Having another quick chat with Todd and thanking him for his time again. 
So, Overall what did I learn?
Not all pro’s think their shit doesn’t stink.  That there are actually ones out there who are happy to tell their story and help out where they can. There are many “Pro’s” who should follow this lead and give more time to others around them.
The difference from hearing about how they go about things to actually living it is totally different and a lot harder than you think.  Throw in that many of the pro’s work to support themselves just makes the respect that I have for them even greater.
A Bucket load, following Lisa around for the week, shadowing her sessions, partaking in the open water, bike and runs that she did was great.  The training itself is not really that much different to what I do, just tweaked to her needs.
The major difference is the mindset, attitude and the way the sessions are completed.  There are no excuses, no short cuts, just sessions getting completed exactly how they were meant to be. 
The 4.20am starts, the mid day naps, the clean eating & the regular body maintenance really opened my eyes about what it really takes to compete at that level.  Not just to compete, but also to be successful.
This is an experience that has armed we with tools to make me not only a better person, but also a far greater athlete.  It is now just up to me what I do with them.
Armed with all the tools now.

* Session details were not included in the above to support the confidentiality that I agreed with Lisa.

If you want to know more about Lisa Marangon, click here. 

For now...

PS.. If you ever get the chance to do what I did, go for it. Just be prepared to watch, listen and do.  It is an amazing experience