Well, it really hasn't stopped. I had committed to going away with the Family to Maryborough (Central Victoria) for Easter and to do some Road Racing there with the Veterans.
Yes the Headstem has since been cut down!
Yes, unfortunately I am in that category now. So I had entered 5 races across that weekend ranging from a 300m Sprint (pfft, me sprint?!?) to a ITT, a Criterium race and 2 x 65k road races, one being a scratch race in my category and the other being a handicap on the final day.
43kph ave was still not enough to win the TT.
For a full run down and a great read, check out Shane Millar's blog below. He handed it to me in every event, so better reports form him.
Was good to have such a gun cyclist there, not only to show me how far off I am, but also to learn a lot from him.
I prob should have ticked the legs over post Melbourne before I went straight into a road race and an attack 7k in....
My legs finally came good in the handicap, was placed off 3rd scratch 4min ahead of scratch and when 3 riders failed to show, 1 wasn't up to it, having 4 of us try to chase 9 was going to be hard so we made the decision no to kill ourselves but to pace ourselves until scratch & co caught us. I rolled in with the scratch group as it was safer than sitting near the back of the 70 rider peleton. I then decided to save my legs from about 15k to go until the final attacks started to happen and was going to have a crack at the sprint. In the end we didn't catch all the riders, but I still managed 6th in the bunch sprint, great end to the weekend.
From there, I entered, along with a few of the athletes in the Geelong Half Marathon. All the talk was whether I was going to be repeat my time of 1hr 18min from a few years back, but I decided to help pace Jody to as close as we could to 90min. We compromised and decided on 92mins (4min 20sec per k). Her instructions were to just run with me, no watch, no garmin, just run. 2 gels and focusing on running a very even 1/2 Marathon.
Almost done
The plan was to start out a little slower and work into it.
The splits were as follows: Km Time
1
4:24.0
1.00
4:24
2
4:22.5
1.00
4:23
3
4:24.6
1.00
4:25
4
4:20.7
1.00
4:21
5
4:09.3
1.00
4:09
6
4:17.3
1.00
4:17
7
4:16.0
1.00
4:16
8
4:14.3
1.00
4:14
9
4:20.0
1.00
4:20
10
4:19.3
1.00
4:19
11
4:15.7
1.00
4:16
12
4:16.9
1.00
4:17
13
4:13.8
1.00
4:14
14
4:24.8
1.00
4:25
15
4:13.5
1.00
4:14
16
4:18.6
1.00
4:19
17
4:16.4
1.00
4:16
18
4:17.6
1.00
4:18
19
4:28.3
1.00
4:28
20
4:29.1
1.00
4:29
21
4:17.3
1.00
4:17
22
:56.3
0.23
4
One final time check to make sure we hit the mark!
This was a time of 1hr 31min and 36sec...right on the money. And speaking of money, that's what Jody got, a 1st place finish in her age (won't disclose) and her fastest 1/2 Marathon time in 15 years. Happy people all around. Tim, Daniel, Paul and Harley also ran with Harley breaking the 2hr mark and recording a 25min pb. Well done mate!
Just telling Harley to get to the finish!
From there I hit a few sessions with Scott Slater (doing his first IM at Port) and we rolled around for a few hours (5 1/2) and ticked off just under 180k's. Throwing in a run and he is in for a good race in the upcoming weeks.
A few days off and then back to Vets racing on the weekend. I signed up Geelong as Dad has been a member there and it is an amazing feeling being able to compete with and against your Dad in a sport, so I was a bit overwhelmed about it all. He is also a Club Legend there....Big shoes to fill!
Just tucking his laces into the new Giro Bike Shoes!
We were both in A Grade and I had the no. 1 on my back, not much pressure there. Dad left his bike shoes at home, so was never going to last long. I knew who I had to watch as had a bit of insight from the Fos and proceeded to play the cat and mouse game for a while until the main break went and I had to close the gap and move with them The pace remained high for the 43k and after all the attacks, it finally go the better of me and I got dropped by the 2 leaders. Not to ever give up, I tried to settle into a rhythm and chase them down.
I could see a bit of fluctuations up the road and was positive that I could ride them down. Steve Young noticed me closing the gap and jumped away, all of a sudden it was a 3 way Individual TT to the end. I closed in on 2nd and now had my eyes firmly set on Steve. I was closing in ever so slowly until Steve hit the tail wind.
Nek minut....... He was gone. I continued to the end and tailed in about 1min behind with the same gap to 3rd. The bunch rolled across the line about 1min further back. So a good entry into Vets racing. I will be back at Footscray again soon and with a few other tweaks, I am looking forward to a solid winter's base heading to Hawaii.
The athlete numbers are continuing to grow which I look at as a compliment & reward to the work I put in and the results that are coming through. Planning with other athletes about how to move forward post Ironman and how we plan for them to improve and it has been a pretty hectic time.
I do just love it though.
Throw in a few interstate trips for training and supporting at some races and the build will be up and going before I know it.
It has been a while since I have updated my blog and do apologize for that. Since my last post things have just been busy, getting through Ironman Melbourne, not just me but the 13 guys that I coached also.
Heading away for Easter and having my first foray into Veterans Cycling Racing and then Running the Geelong Half Marathon a week later. I have loved this entire experience and it has continue helped me develop as a person and more importantly as a coach.
The results of this have been evident with more and more athletes coming on board with myself and TMC. We are continue to grow every week which is a testament to the way we conduct ourselves as coaches and the successful programs that we deliver.
With everything that has happened since my last post, it would make for one almighty blog post this time, so I will do my best not to bore you with insignificant details.
Ok, let's start with IRONMAN MELBOURNE. This was a very exciting time for me having so many athletes hit the start line including 6 1st Timers. For me, I had no expectations apart from wanting to have a crack at riding 4hr 35min on the bike.
The Short and curly:
Swim: 25min 31sec, this was reduced to 1.5k due to the weather conditions. Bike: 4hr 42min 50sec, I did go out hard and then realised that I wasn't going to get there, so finished with petrol in the tank Run: 3hr 15min 20sec, a time that I knew that I could run no matter. I did post this time on my last post. Overall: 8hr 27min on a reduced course, I think I still would have pushed the 9hr mark.
4th in 35-39, 31st overall.....and my 3rd Hawaii Qualification.
The Long and Juicy:
The weather conditions down at Frankston this year were always going to make the swim tough. When the swim directors decided to make it a reduced swim, I really had mixed feelings. I knew that this would suit me better than most as I would be able to catch the lead swimmers earlier on the bike, however I wanted to race a Full Ironman, that's what we train for, that's what we race for.
I understood the reasoning behind it, however my feelings are that a lot of people enter these races without giving the sport the respect that it deserves. They fail to train under those conditions and therefor create a safety issue for the sport.
I decided to start a little way left from the pier to get a clear run to the end of it and to the turning buoys. Once again the creeping was there, it was suppose to be a beach start, however, many people were up to their waste before the race started. I am all for following rules, but when you look across and everyone is 20-30m in front of you and the officials are not doing anything about it, well I play that game. I went and stood in line with them so that I could start on a level playing field. I created a trend from the people furthest from the pier and before I knew it we were all in the water.
When Mike Rielly signalled the start, it was on, I had a really good clear run into the water and into my swim stroke. The conditions were really swelly and choppy and was hard to find a rhythm and caused me to stop every so often to get my bearings. As I got near the end of the pier, the pros were swimming back in, I managed to have a head on collision with one of them, unsure if I was off track or he was. I got to the first turning buoy and there were people everywhere, I stopped to find my bearings and heard Clint Van Beveren yell out to many people to swim to the next buoy, I never knew how bad people cut the course until I saw this:
I find this disgraceful.
On my return to the beach, I even passed someone who was doing breastroke, struggling to even swim, that's when I knew that people didn't do the whole course. I also spotted on of my athletes Adam McCarthy (no idea how) grabbed him, gave him a quick rev up as he was heading out and I was heading in. Getting back onto the beach and heading into T1, I had no idea how much time I was behind, nor the position I was in.
Getting in and out of T1 in a pretty sharp time, I was onto my bike and ready to have a crack.
I found rhythm really early and just worried about applying pressure on the pedals the entire time. I was passing many people on the way out and when I started to catch the pro females, I knew I was having a solid first 45k. There were a few athletes trying to ride with me, even rolled passed, but blew up pretty quickly. The only one who managed to hang tough was Matt Ledgar, we rolled a few turns to maintain the pace.
Riding Legally
At the turn, I always pay attention of who is heading the opposite way, when I saw Damien Angus, Ross Young and then Sam Hume, on the turnaround side of the tunnel, I knew the time gap was not that big. I passed Big Stephane VB at the turn and then focused on getting in and out of the tunnel as fast as I could to then settle into a good pace heading back to Frankston with the tail wind.
Tail wind 47kph ave for the 2nd 45k
I really wound up here and got going. I saw Sam, then Ross and then the lead female pros. It is always hard passing the females as they have so many motorbikes around them and can be a pain trying to negotiate going around them safely. I got back into Frankston and noticed Damien Angus not far in front. That's when I knew I was at the pointy end. As per my report last year, being in the same race as Sam Hume & Damien Angus is great, actually being competitive against them is amazing.
Bike Turnaround
I managed to catch up to Damien, and had mixed thoughts, I was reasonably confident of out running him, however was unsure if I should stay with him, work with him or try and out ride him. I still don't know what I tried, we traded the lead a few times and then he left me out in front for a bit....As per the below photo. Unlike many other photos that are circulating, you will never see quality guys such as Sam, Damien & Ross sitting on a wheel, it is all fair game.
He left me out there for about 10k's, my mind knew what was happening, so I slowed to try and get him to do some of the pacing. That he did, he attacked me and rode straight off the front and into the distance. The same thing two years running, I catch him, he regroups, then goes WHACK! Goodbye.
I was still feeling good, so instead of trying to chase, I just settled back and rode my own race, knowing that there was a quality runners in the field behind.
About 20k from the end of the bike the wind changed again. I was happy with this as it meant a favorable wind for the run. Also, if I had the wind for 20k, others had it for more.
Sam Hume caught me about 10k from home and I hit T2 with him, in a great spot to start the run, I knew I was in the top 5 in my a/g, just had to rely on my run legs to get me home.
So you can see I maintained a consistent pace into the wind and when the tail switched to head, It affected the time!!
Start of run - strong
Onto the run, my plan was to head out for a 3hr 10min, as per last year. My goal was to maintain my position or even try to run down Damien again. I headed our feeling great and was on track for the 3hr 10m
I was picking off a few of the guys that over rode and had a few of the pure runners pick me off. My only concern was which one of these guys were in my age group.
15k deep
Dad & Nathan were giving me splits to the guys in front and the guys behind. I never really gained time, nor lost it for the first 21k. Running with Kev Ferguson this year was great, he got me out of a little hole that I found my self falling into. At the special needs, I was lucky and managed to grab my stuff and go without too much hassle. Kev had to stop and find his.
30k and suffering
I swapped bottles, re-fueled and picked up a little bit. By the 30k mark, I started to hurt. A few of the pro females incl the great Caroline Steffan (who has been giving me stick on facebook about this pic) and Yvonne Van Verklen both ran by, that looked like a great race.
By 32k I was walking...Brett Dunstan rode up and told me that my slowest jog was always going to be faster then my fastest walk, so start jogging. This was exactly what I needed to get me going, so thanks Brett!
I had loads of support out of course, but that 1 comment turned it around for me.
Once I got to 36k, I said to Dad that I am not having someone pass me this close to home this year. His reply was, well there are two guys 40 sec behind, you had better get a move on. Thanks Fos, I increased my pace and found a good speed to run at. I was comfortable and knew for them to catch me would me 4min k pace at the death...not many can do that in a/g racing.
Dad telling me final time check
finishing off the run
With 2k to go, I did ask a few people in the crowd if their was anyone behind me, to which to my pleasure, they said no. I still had to look though. Entering the final 1k was great, yet again, it is the best part of the race. The high 5's start, the noise increases and you know that you are about to cross that line. Which I did, smile from ear to ear. I saw Darryl from Shotz Nutrition and gave him a great kiss on the forehead and thanked him for everything.
Once over the line, I went to see Dad, Brian (bro), Naomi (Sis), Nathan (Bro) and Karl (SCHNELL CARBON WHEELS) to thank them for all the support yet again on race day.
I had so much support out there and the road marking were fantastic, so to who ever wrote my name on the road and gave me support, thanks so much, it doesn't go unnoticed even if I don't respond!
So I finished 4th in my age group and once again could not be happier, although I am determined to jag a win one day soon ;)!!
Once I was done getting a massage, I started looking for my athletes to see how they were going/went.
The results from them were:
And yes we are not getting carried away with the times due to the short swim, however there are still some pretty good times below.
Rees Hughes 9hr 14min (1st IM in 12 years)
Ben Robinson 9hr 21min (pb on the run)
Tom Lazarus 9hr 45min (pb on the run)
Kane Roach 9hr 58min (1st IM)
Lee Martin 10hr 12min
Ben Hughes 10hr 19min
Mark Steers 10hr 19min (1st IM)
Archie Ball 10hr 23min 10th a/g 2nd fastest run time in a/g
Dale Smedley 10hr 28min (1st IM)
Dan Palmer 10hr 54min (1st IM)
Clayton Stairmand 11hr 2min (1st IM)
Damo Harris 11hr 7min incl 3 punctures (1st IM)
Jerome Peyton 11hr 23min
Adam McCarthy 12hr 10min (1st IM)
So in real numbers, there would have been 2 sub 10hr performances right through to sub 13hrs. A credit all the above who committed themselves in training over the entire preparation. Now just need to replicate those times in a full IM ;)
I won't bore you with anything else for now, but there is plenty happening, I will just have to blog a bit more frequently. Next one will cover being a "Veteran Cyclist" & the Geelong 1/2 Marathon and a few other updates.
For Now....
X-Man
PS. I am 100% going back to Hawaii for my 3rd time & to have my best result. Have already looked into ways that I can improve and make it 2-0 over Leigh Chapman (PIS)!!
947: Jodie Barker - Did race NZ and am thinking she will either not start or just "go around".
963: Zoe Ferguson - A Sean Foster trained athlete, will be there abouts at the finish, not an IM specialist but I doubt she would be racing just to fill the numbers!
1001: Julianna Schliebs: Always at the pointy end of the field, will be again.
1007: Elizabeth Stretton: has gone well under 10hrs and will be hard to catch here.
1010: Catherine Theile: Trained by hubby Bruce and always gets the job done, will be a toss up between her and Stretton for me.
1014: Tarryn Whitmore: Will be competitive, just unsure if the run will be the achilles heel.
There are a few unknowns here for me also, however Theile & Stretton are my picks for the top 2.
Male 40-44:
The numbers just keep growing. This age group will have a lot of spots and there will be some lucky athletes here!!
1076: Erin Carozzi
1225: Olaf Kasten - 9.10 in 2012
1246: Scott Lawton - 9.17 in 2012
1294: Bevan Nicholson - 9.08 in 2012
1341: Aaron Richardson - 9.10 in 2012
1370: Jaysen Searle - 9.30 IMAUST 2012
1421: Brett Urwin - I think he is due for a good one, blew up massively at Cairns, but has good training partners in Mitch Anderson and co, and I have seen him out and about solo this time.
1415: Travis Tremayne: Took a cheap entry to Kona with a roll down at Auckland, time that he delivered on the Ironman stage like he always he is going to.
Once again, there will be many who I have missed, but with 450+ athletes here the above are still going to give it a good nudge!
Female 40 - 44:
I think that there are a few standouts here:
Georgie Camakaris: 3rd last year and without the first 2, should be a good show!
Carolyn Dews: 2nd IMAUST 2012 with a 10.35, prob the one to beat!
Male 45-49:
1528: Spot Anderson - will lead the swim in this age group if not overall.
1560: Graham Bruce - 10.15 IMWA 2012
1608: Darren Franken - has just aged up, will be very tough to beat here...a 9.30 athlete on his day
1630: Rob Hill - like many mentioned before, always gets the job done, been to Kona 6+ times, speaks for itself.
1651: Toshihisa Kanayama - 4th 2012 Melb, will be around the mark again
1666: Simon Leversha -
1689: Brian Millet - 1st 2012 IMWA
1891: Kevin Fergusson by forever!
1985: Toby Somerville to finish 2nd
Female 50 - 54:
2020: Sarah Collins 2012 Cairns Age Group winner
2036: Mary Mitchell 2nd 2012 IMWA
Male 55 - 59:
2070: John Hill will be on his 5th beer before the others get to the finish.
2077: Phillip Murray - returning age group winner from 2012.
2080: Robert Owens - 3rd here last year
2056: Andrew Davidson - 2nd Cairns 2012
2069: Stephen Hempel - 3rd Cairns 2012
Female 55 - 59:
Only one here for me:
2106: Nancy Cullen, will be a long long way in front!
Male 60 - 64:
2140: Tomas Valena - don't know of anyone else!
Female 64 - 64:
Picking at random:
2143: Helen Freer
Male 65 - 69:
The fact that there are 10 here is great!!
Random selection goes to:
2149: Niel Gilbert
Female 65 - 69:
2155: Karla McKinlay Always keeps going!
Male 70 - 74:
2157: Geoffrey Thorsten
Let's see how many are right, wrong or way off:
Good luck to all racing and am happy to be proven wrong. But remember finishing 15th and getting a Kona spot doesn't deserve a mention here!!
Firstly, I would to thank everyone in their keen interest in the tips that I do and for the suggestions.
What you have to remember is the "John Smith" that you send through as a "chance who is flying" is most likely true compared to their previous training, but doesn't mean that they will cut the mustard against the competition in their age group.
No doubt I miss some, add some crazy choices, but at the end of the day it started out as fun and just grew form there. Some age groups I really have no idea about, but still enjoy throwing a name out there to see how I go. Hence why I am a terrible punter!!
Anyway, with the field size the way it is (over 2000) and the number of first timers (750 odd), I have no doubt that there will be some "roughies" that sneak under my radar. I am no Bruce McInvaney and have no idea about 80% of the field. I only go by the little amount research that I do.
So, if I have your name on the list, it is because I think that you are a chance in your age group (doesn't mean you have to believe it and change your race) & if I don't have your name it doesn't mean that you are not a good athlete, just that I think (it is only MY opinion) that there are better athletes in your age group. ( I don't need all the hate mail, I don't change the race, play god or anything like that, I just throw up MY likely winners!) Geez there are some precious people out there!!
Enough of the pre selection crap, just wanted to clear the air before I offended some people!!
Male 18-24:
With Matty Burton turning pro and aging up, there has been a big void left in this age group and I have 3 contenders who should battle it out:
111. Robert Hyland - 3rd here last year in 9.52
114. Patrick Nestel - 4th here last year in 10.19
115. Aaron Newman - 10.23 IMWA 2012
Female 18-24:
Pick a number, any number.. I have no idea with this, however there are only 3 in the age group so I will go eenie meenie miney mo and end up with:
126. Kate O'Neill
Male 25-29:
With last year's fastest age grouper TMC's Greg Farrell (8hr 48min) also turning pro, this field has a lot to live up to.
My outright favorite here is:
206: Anthony Rule, been to Kona a few times, yet to hit the mark there. Usually races in NZ and destroys fields, so will see how he goes in Melbourne. Has moved to QLD to aid his training, and no doubt wants to have a crack at the a/g record. Can he do it?
The only other one I could see was:
176. Clint Kimmins, I am unsure how he will go here, been racing a lot, and already got his ticket to Kona from IMWA where he won his age group. Cairns 2012, Busso 2012 and now Melb 2013, just how much has it taken out of his legs...If he races?!?
Female 25-29:
This is where the competition really heats up:
236. Lauren Jones, last years winner is back to defend her title, 10.05 2012 Melbourne
I believe her main competition is going to come from:
230. Jacinta Collier, it's in the blood lines
232. Tracy Douglas 4th 2012 Melbourne
233. Katy Duffield from what I could find, did her last IM in 2010, Busso in 10.27, should push here.
And a roughy:
250. Rebecca Schlieckman ( no real reason!!)
Male 30-34:
This is where my interest as a coach shines in also!!
However I know 1 man that is very happy that I have aged up and Rob Creasy raced IMNZ and he is also my favourite to take the 'W' here:
262. Hayden Armstrong, 3rd last year in 8.58, know how to get the job done and with no real weakness will be on the podium again (barring mechanical). He just does the right things race in race out and if you are to beat him, you'd better be on your game!
The biggest chances I can find to beat him is:
347: Stephen Hadley, is more of a 70.3 specialist with the swim being his weakness. The only doubt I have here is that inexperience and a touch of ego on the bike might let him down. If he controls the bike he should be up there. Often posts about how much he smashes training and then if things don't go well, says he doesn't do much!! Handed it to me at Geelong 70.3 recently after getting off the bike together. Last IM was Hawaii 2010, will this help or hinder. Will either podium or be out there for a long time.
437: Jarrod Owen a 70.3 specialist who can run the house down!
467: Pablo Safrana: As per Hayden, just knows how to get the job done. Am unsure if he is racing here due to being overseas for some time, but am confident if he toes the start line, he will be up there. You don't go 9.25ish at Hawaii if you are a mug. Went 9.08 last year.
487: Aaron Steel: The big guy won't be on anyone's radar but I am telling you that he can move. Will be interesting how he goes here but has been in good form over the 70.3 distances!
485: Lucas Spargo: Same deal as Aaron, should be around the mark.
294: Sam Chapman: Only if related to Trent & Leigh, otherwise nothing!
413: Angus McGilvray: 9.15hr 2012, spends a lot of time looking in the mirror at the gym. But will be around the mark 5-10th my pick.
455: Marcus Randall: 5th Cairns 2012 when Brett Carter (Now TBB) tore the field apart, should be competitive for 4-8th I think.
& Lucky Last:
Whenever there is a Team PIS athlete racing, you always have to be weary, this race it is:
470: Michael Schembri, all the boys are talking him up, wonder if he is the goods or will crack under the pressure! You will see the flying Red & White stripes at every race!!
I have a smokey in this field, it is his 1st IM and can swim/ride well, the unknown is his run at this distance, will go either way. I am backing him for a 3.30 run to have a 9.20-9.30 day!! Should be around the mark for a Kona Spot, only because there is so many!
You can throw a blanket over the above 4!! All podium in Ironmans and will do again here, others to watch are :
522: Melanie Ades, won't be far off the pace.
530: Jennifer Collier, it's in the blood.
Roughy:
569: Lucy Piper.
Ok, the age group that matters the most (TO ME!!)
Male 35-39:
This will be the best line up outside Hawaii that I will ever race in, I am excited to be a part of this race and line up again against, Sam Hume, Damien Angus, Ollie Allan etc. I think on an equivalent day to last year, there could be upto 7 break the 9hr mark, will be a closely contested race and sticking to your own plan will be the key.
595: Ollie Allan: 2nd & sub 9 in 2012, has battled with injuries since, unsure if he can repeat it.
596: Damien Angus: Is on fire atm and should lead off the bike again.
609: Mark Bellow: rode a 4:3x at Busso a few years ago, might be able to ride with Angus if he can get close enough out of the water.
704: David Green: 2012 Kona Finisher, ride/runner, unsure how much he will give up in the swim and if he can bridge the gap to the super runners.
705: Travis Greening
737: Sam Hume: Back in form with a great Hawaii 2012 (2nd 35-39) and then Geelong 70.3, is the man to beat for sure!
791: Kristian Manietta: Has gone sub 9 at Busso before and I know he is itching to have a good crack here, will have to rely on his run to be a chance.
792: Glenn Martinovich: The WA boy will be around the mark, but will be looking at 6-10th I feel.
820: Stephen Natoli: 9.14 2012, does go well, a bit off the leaders though.
833: Matt "THE PUMPER" Palmer: has had the pump out all week inflating his tyres, is he in good form or trying to get inside the heads of the others. Talk the talk, now time to Walk the Walk!
848: Matt Rae: Can get the job done, 4th Cairns 2012.
915: Stephane Vander Bruggen: Will have to rely on getting out of the water in good shape, nailing a fast 130 and then a solid last 50. Will need to have a good lead to be any chance of a podium.
936: Brenton Yates: 9.13 2012, will be around the mark again.
940: Ross Young: Runs like a pro, but how much time will he give up. Will go sub 9, but how far under. On his best day will be in the top 2, but with only 1 IM under his belt (Hawaii 2012) the others might try and work him over a bit on the bike.
Throw in many form last year who were around the 9.20 - 9.30, every second will count here in the battle to get to Hawaii. TMC has 4 good chances here if the day goes well (incl myself).
Ok, with me... This is where I stand. I have only been swimming 3 times a fortnight in the open water and am looking at just breaking the 1hr mark . I know that I will be giving up more time here as last year I swam 57. My biking is where it is at, knowing that there will be a super strong bike field out there, I have made this my focus for this race and not long ago I did 1000k in 10 days incl 4 x 150k+ rides in 8 days, topping out at 215k. It is where I will need to make my move, hit them hard and keep to my race plan.
4:35hr is my ride goal.
All going well, should have a 5-8 minute lead off the bike to the contenders, not to the chumps as no doubt someone will ride with me and won't be able to run, I am talking about the above, the serious guys!!
The run will determine my race again, after running a 3:11 last year and being run down, I know that it will happen again, I just want to limit the amount of people who do it. I have my run plan, but will keep that close to my chest, but at worst will run a 3:15, not good enough for the 'W' but should keep them honest!!
It has been a while since posting, but I thought that I would get the wheels rolling again..
So as we hit the last 3 weeks before Ironman Melbourne. For all my 1st timers and a few of the experienced guys, the time is near where we shut up shop.
This is the part where I turn from coach to counsillor. When everyone who has missed a session, asked about where they can make it up. My advice is always the same, you never make it up, you let it go, that is the way the program is structured.
For the ones who have done all they can, time to tick the final few boxes before we shut up shop. Time to just get through the week and weekend the best you can, ignore the negative thoughts and get the job done.
Once this weekend is done, feet up, recovery, taper and freshen up for the big day ahead.
My roll call is: (in no particular order)
Lee Martin (2nd Ironman)
Tom Lazarus (2nd Ironman)
Mark Steers (1st Ironman)
Dale Smedley (1st Ironman)
Clayton Stairmaid (1st Ironman)
Reed Hughes (1st Ironman in 12 years)
Ben Robinson (5th Ironman)
Archie Ball (6th Ironman)
Adam McCarthy (1st Ironman)
Kane Roach (1st Ironman)
Jerome Peyton (2nd Ironman)
Dan Palmer (1st Ironman)
Damien Harris (1st Ironman)
Ben Hughes (2nd Ironman)
And I have also been assisting Daniel Hopper along the way.
My training has been really inconsistent with some big sessions and some weeks of very little. My focus has been on the above crew in aiding them getting to the start line in the best shape possible. The next 12 days will define my race after not running for the last 8 days due to travel, testing etc it is important for me to get some decent k's in the next week and a bit. I am still training with my guys and will be trying to add some sessions for myself. Time will tell.
Over the weekend I also had some athletes race at both Ironman New Zealand and Sufferfest in Warrnambool.
In New Zealand, Jason Dwyer broke 12 hrs going 11hr 50min which improved his Melbourne time the previous year by 40min!
John Cahill had a solid race just sneaking under the 11mark in 10hr 58min. He had a 56min swim, 5hr 30min ride and the same run time as I did there.... 4hr 30min...ah the curse.
Ryan Rosello (NZ athlete) had a very solid race in 10hr 30min finishing 23rd in his a/g, after just 2 months coaching, this was a great result.
For Now...
X-Man
PS. I will give an update of what I have been up to of late and what the lead in entails.
So after ticking off so many personal goals in the last few years, I have decided to dedicate the next chapter on my athletes and getting them to their goals.
For me, being to 2 Hawaiian Ironman Races, Breaking 9hrs and taking a few a/g wins has been amazing, however to become the best coach I can, I have to alter the focus onto the athletes.
So 2013 is all about them.
The question that I am often recently is:
"Are you going to fit for Ironman Melbourne?" (As I am still competing)
My answer is always:
I will be in good shape for Ironman Melbourne as I will be training with the guys/girls throughout their preparation. I will be out there helping, giving tips and advice. So when you are training with people for an Ironman, you will be fit and ready to go.
The only difference will be, the main sessions will be out on the road/track/trails with the athletes getting the best out of their performance not just my own.
So, with saying this, I still expect to go fast, maybe not as fast as 2012 (8hr 54min), however I will still be up there with the leaders in my age group (I hope!!)
I have already had to withdraw from a few races due to injury and then having my kids for the last week or so keeps a good perspective and am happy with my decision to date.
Albany 1/2 was the first race I withdrew from due to the ongoing hip trouble, however from not running from Canberra until Boxing Day, it has really settled the niggle down. Then I decided not to race Auckland 70.3 due to wanting to spend time with my kids.
So for the next 6 weeks (approx) til New Zealand and then the following 3 weeks til Melbourne and then onto Port and Cairns I will be out there almost on call with the guys/girls helping and suffering. This may mean that I ride 6 days straight or run/ swim the same amount just to assist.
The feedback that I already have been given makes the decision even easier as it is all positive and having 20 odd on a bike ride and then another 16 or so backing up for a long run just speaks volume. The open water sessions that I am running is consistently getting 20 people there regardless of the conditions.
I will have some sessions that I will do solo to make sure that I can keep the bar raising every weekend. The goal is not for me to get to Kona in 2013, but to get athletes there.
As much as I would love to go head to head with Leigh Chapman on the lava fields, I don't think it will be this year. And I think that we would be in different age groups!! Sorry mate, I would introduce the old man rule anyway!
If the situation arises where I am in a position to take a spot and I have 1 or more athletes qualify, I would take it, otherwise I think I would let it slide this time.
Once we get through NZ, Melb, Port Mc & Cairns then I will re - focus on a few more goals of my own.
I have enjoyed the year so far and look forward to helping everyone out the best I can. Each athlete is an individual and has different strengths and weaknesses, whether it be physical, mental or both. I am enjoying discovering these whilst I am out there and this gives me a better idea on writing a tailored program for them vs giving out a generic program that so many coaches do these days.
Don't get me wrong, when you get to this time of a prep, the program follows a similar paths, however each person has different aspects that need improving and I fail to understand where a generic program will draw out the best from them.
So for now, time to get ready for a ride in the morning...This one being solo before I hit the water and the track in the afternoon.
All about the athletes!
X-Man
PS, I would also like to welcome all the new people to TMC, as it has been a little while since my last post, I won't remember them all, but we are nearing 100 Athletes and getting wins and podiums over all distances. TMC are going places!
The number of TMC athletes doing Melbourne is up over 25, so the colors will be out in force.
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...
X-Man
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.
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...
X-Man
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.
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....
X-Man
PS. I have started my Canberra carb load and taper 9 days out. Will be fresh/fat & big chance of being slow!
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 enduranceteam.net 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.....
Female:
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!
Male:
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...
X-Man
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.
