Same Direction - Less Weight

I have decided to continue my Ironman Journey, but without a coach. I have split with my coach Mat Tippet (www.etpa.com.au) and am going to fly solo for sometime. This Ironman caper is not an easy thing and you need motivation to finish, let alone be competitive. So with this in mind and being through 1 full season of training, I know that I have the motivation to move forward with out a coach and still achieve the results that I desire at the end of the day.

Although I throughly enjoyed my time under the guidance of Coach Mat, there were some things that didn't fit into my life. So I have tailored a program that I know that I will be able to complete week in week out. As I know what I can do and cannot do based around work etc. Sometimes others either a) Don't care or b) don't want to adjust programs to suit individual needs.

I still have a lot to learn along the way and am open for advice, (good, bad or indifferent) to help out. Along with this, I have developed a large network from experienced Ironman races to more individualised athletes in which I am comfortable asking for and receiving advice from.

My race schedule will be the same as last year commencing with Yeppoon 1/2 Ironman in August, then will look at some smaller type races before I race Shepparton 1/2 Ironman in November and finish 2009 with another crack at WA Ironman in December.

I have delayed upping the ante in my training for another week due to work commitments and family functions. After a small ride this morning and another function tonite, I am going to commence training on a heavier scale on Monday. I still have another month of either family or work functions and come June 1 the switch will be flicked and the serious stuff begins.

For now...

X-Man

Winter has arrived.

Bring out the winter gear, dust off the booties and leg warmers and brace for the forthcoming cold weather.

This is the best time for me to train, well the time of year I like the most. To rug up and go for a long ride is fantastic. I constantly think during these times that no-one else is out there and that I am going to benefit greatly for persisting with it.

A good set of lights is a bonus and also good company, whether a good mate, or some great tunes on the Ipod, either way, happy days.

For someone my size, as much as I love the warm weather, the cold weather means that there is less chance of me overheating. So I look forward to many hours in the saddle and on the road punching out the k's. This is where the foundation is laid, you complete these sessions and your season will be better for it, and with the goals that I have set myself this year, these cold wintery sessions are a must for me.

For now...

X-Man

Expanding your Network.

I write this post as this what I will be looking at doing over the forthcoming months;

Expanding my Network


Everyone has different commitments and schedules and over recent times I have found myself searching for training partners due to unavailability of my regular partners. Originally this was never going to be a problem as I felt that I had enough to cover any deficiency that may occur with training partners. However this is what I have recently been faced with:


2 training mates completing uni, so have exams etc,

1 training partner up working the fires at Yea since day one there (this is a BIG loss for me),

1 training partner becoming very busy with work and family commitments, and

1 training partner / myotherapist deciding to go to Africa for a holiday (lucky guy!).


This leaving me with really only 1 person who lives near by to train with and also with different work schedules, getting consistent sessions done has been quite hard. So, for this year I am going to travel to get quality sessions done to cover any shortfalls around home.


I have already started this and am finding success already, travelling to Komo's place to do the North Road Ride of a Thursday morning. As per my previous post, to get consistent training done, I am going to have to allow for travel time so that, a: I get out there and train and, b: I am able to get quality training done.

So, for many of you out there, be expecting regular calls to get out and train.

For now...

X-Man

Getting back into it

I write this post after enjoying the spoils of my sister getting married on the weekend and indulging in too many successive weekends enjoying life "way to much".

I have decided to extract a digit and get back into training sooner than originally planned. My original plan was start of June and to just maintain fitness at this time. However after recent functions, I am going to up my training drastically over the next week and moving forward I am going to "hit the ground running" so to speak. This will enable me to have a good level of fitness for when my program gets going full steam ahead again.

To date I have been running between 4 - 5 hours per week with 3 -4 hours of cycling per week, nothing compared to what I am used to. As from the weekend, I plan to up my running to a consistent 6 hours per week of slow easy miles to stay injury free and build a good base. My cycling is going to be increased to 12 - 15 hours per week to start the same process to get those k's into the legs.

I am already looking forward to June to officially commence my training again.

For now...

Enjoy doing nothing!!

Thats what my coach has told me about Easter. Do Nothing!!!

I have ventured across to Adelaide to see my best mate, his wife and their soon to be baby...Yes his wife is pregnant, just to relax and do nothing.

Now for someone who has a reputation of not being able to sit still at the best of times, I thought that this would be quite difficult. I even decided not to pack any sort of training gear in case I felt guilty. For now I haven't felt that one, one day in.

With golf on the agenda for this afternoon and then enjoying the spoils of a few beverages afterwards, this should consume my mind and not think about training. My mind should be fresh by Tuesday when I return and be keen to get back into training again for the week.

So, for now, my feet are up and I have a sore head from a lack of sleep last night, gee, world tour guitar tour gives you a cracking work out.

For now...

X Man

There is light at the end of the Tunnel!!

One month on and I have found improvement in my running so far. My first crack at the tan 8km saw me finish in 32.40min (which was a good platform). I ventured back there on Saturday to see if any improvements had occured after one month.

Well, I mangaged to break the 4 min barrier not only for the first lap but for the entire race!! 31min 45 sec. WOOHOO!!

Ran through 4km in 15min 43sec, so didn't tire to much over the second lap.

Overall a good time for me and have not only physically, but mentally broken the 4min k mark with a hill each lap, which does not suit this deisel train!!

Last week I also ventured out with Princess, Komo and Monas for a crack at the North Road ride, first time for me also. Not much to report about it apart from....

Has me hooked, loved the ride, think it will help the legs speed throughout winter, so will be a regular on this ride also.

Have race a couple of crits without much success, but this is working into my plan for the road season, cannot reveil too much at this stage.

A big shout out goes to the competitors at yesterdays IRONMAN OZ race with from reports was a tough tough day at the office, a finish is something to congratulate. Well Done!!

For now...

X-Man

Well, thats a wrap!!

This will be my final post in regards to Tri reports for some time as I have officially finished up for the season.

The road trip to Murray Bridge was a cracker with Dennis, Princess, Benny and Pistol and I look forward to many more of them next season.

I finished my season on a high with a good result for me over the 2km swim, 60km bike and 15 km run.

Pb the swim : 29min 16sec,
Had the 6th quickest bike time for the day, which enabled me to make up some good places, and
as per normal plodded along like a diesel train in the run.

The bike course was a tough one with the weather, road surface and course in general. The run was flat, except someone put this nice (well not really nice!!) hill on the course in which we encountered 3 times, once per lap. Ever seen a fully loaded semi climb a hill, well that's me, very slowly!!!

Finished up in 3 hrs 12mins which fit in the bracket that I set for myself, so happy days!!

The wheels, well what can i say, travelling 50+ kph comfortably on the return trip speaks for themselves, was very very happy with them. The only thing now is the price tag, a lazy $4800!

Might leave that decision til next season.

From here, a few weeks of to enjoy the "offseason" with a few functions coming up that I am going to let the hair down for.

The road season starts this weekend and have a little itch that is going to drive me to be competitive in A grade by the seasons end, another tough ask.

For now....

X-Man

1 More Race for the Season.

This weekend bring a wrap for my tri season for 2008/2009. I know that I am ready for the end also.

I am heading to Murray Bridge with Princess, Benny, Pistol and Dennis to race over a 2km swim 60km bike and 15 km run.

This is also the last chance for me to accumulate points to qualify for the worlds in Perth later in the year.

I have also decided that this will be the last race in which I will be on a structured training program as I am going to "bring back the fun" into my training. I will be training but doing what I feel like at the time for a while to have an "offseason" for 4-8 weeks before I get back into it.

Back onto this weekend, I have organised to ride a set of Zipp 808's for the weekend, which excites me as if I am happy with these wheels, I look to purchase a set for the new season. The lads at SALTER CYCLES have been generous enough to lend me the wheels to test. Cheers Adrian.

With all the talk about Zipp Wheels, I will be curious to rate their performance against my Token 85/50 wheels and my Gravity Zero Disc/ 5 spoke......To be discussed after the weekend.

Once completed this race, the road season kicks into gear, so as they say: One door shuts, another opens!!

For now..

X-Man

Ps. My running has been coming along ok, and swim squad has already found improvements in my swim stroke/time.

32min 40 sec for 8 km is a starting point.

I completed an 8k fun run this morning with Dennis and Princess and above was my time.

I was happy with my run as it was 2 & bit laps around the tan track in Melbourne which has a cracker of a hill (Anderson St) which sorted me out on the second lap.

Managed to get around the 1st lap in 16min 05 sec which was satisfying and then to hold on to run 32min 40sec was a good starting point for my winter of running.

Princess cruised around in 30min 20sec and Dennis in 31 odd min (can't remember exact time).

The time I ran today gives me an indicator for future runs around the same course to see if/how much I am improving along the way.

From the run, the three of us jumped on our steads and cruised to Frankston and return with a few efforts along the way. Was a good solid morning of training.

Tomorrow morning will probably sort me out a little as I am going to play in the hills with a few mates.

For now..

X-Man

Take care of your GEAR & your GEAR will take care of you.

GEAR = Body, Bike & Other relevant equipment.

I write this blog after noticing that a little TLC goes a long way. After spending the weekend with Komo a few weeks back and seeing how he goes about looking after himself and his equipment, I thought that I might just give it a go.

My TT bike has been getting all the love of late and after riding my roadie on Tuesday morning in the horrendous conditions and wanting to race on it tonite I decided to give it some love.

First of all, I got my body treated last night by Jason (my myo) and got put some pain to which I felt like vomitting. I can say that I felt terrible last night but was spot on today, Thanks again Jas!

I turned to my roadie today and under close inspection, I was disgusted at the 5mm grime that was covering my chain, jockey wheels and cluster. Out came the degreaser and after totally covering the named parts and washing it off, I actually saw some light at the end of the tunnel. After repeating this anbother time and getting the trusty toothbrush and giving the chain a good working over I was quite pleased with my efforts. A few drops of lube and I was set to take on the crit tonite.

As soon as I heading off on my way, I noticed the difference instantly of no resistance in the pedal stroke, compared to previous. So getting a good warm up in I felt satisfied that I would finish the crit tonite.

As always the 1st lap is under control and once we started the race proper it didn't take long for the pace to increase and the race was on. My plan was just to sit tight and get around in one piece. After seeing a few harmless attacks take place I thought I would give my legs a good test to see where I was at. I had a hard attack which was reeled in soon after, but I was satisfied with how my legs and bike were feeling. The race continued with a few more unsuccessful attacks by myself and others and when there was 1 lap to go I decided to attack into the wind to see if I could gain enough advantage to hold onto the finish.

One guy jumped on my wheel and upon peering behind us and seeing a good 50m gap I thought at worst I would place 2nd. So I continued to "lead" the other guy out hoping the bunch wouldn't catch us into the head wind in the final straight. I gave up the room for him to pass and take the win and for myself I felt like I had just jumped onto a mag trainer cause I was going nowhere fast. With 100m to go another 2 guys passed me and I held onto 4th, which was a very pleasing result considering I hadn't finished with the bunch on my last 3 attempts.

My point to the story is that if you take care of your GEAR it goes along way in getting the most out of your performance. Lesson learnt for me and thanks KOMO for showing me how easy it is to look after your GEAR. Regular maintainence makes the job a lot easier.

For now..

X-Man

PS. My running is coming along ok and my weight is down below IRONMAN weight. Good signs for now.