Tick, tick, tick, tick & tick.

That's the sound of my weekly training schedule as I go through the program and tick off the boxes. Rain, hail or shine, I have been out there doing my thing whether or not with my regular training pals or podsy.

With the weather being terrible for this time of year, no doubt it has been a battle sometimes to get out in the rain. The motivation is there, sometimes realisation kicks in and I wonder if the session in the terrible conditions will do more harm than good. This is where Coach Andrew comes in and confirms, denies or changes the training schedule. Most times, it's a case of getting out in the conditions regardless to gain that extra mental edge also. "If I can train is these terrible conditions, I can train in anything" mentality.

Training has been going really well, and the body is holding up also. Benny & I discovered a few new running trails around the area which are on dirt, so that can only be another good thing for the body. Getting out with Trav, Arch, Stormy & Jas is also always good fun even if one of us gets angry cause it is not our day.....But overall, I could not ask for a better preparation at he moment and with the new program "in the mail" I look forward to the next 7 weeks (which some people find some what disturbing that I am actually looking forward to it!!).

My next race is in 4 weeks which will be my final preparation for the Ironman and after last night's discussion with Andrew, we are going to try a few new things over the next 7 weeks in the lead up.

Only a short blog this time as not much has changed. I will say one thing.....Whilst the dogs are barking, we are out training!!

For now...

X-Man

Oh yeah, the new Erox Wetsuit has arrived and I am looking forward to getting into it at the training camp to give it a good test. Thanks again Florian. Will post some photos once I get some!!

Season going well, but along way from being successful..

So, after a few days reflection on the weekend and the outcome of my race, I thought that I would pen a race report.

I am still in a little disbelief that I won my age group, yes that's right, had my first "W" in tri's. This follows up from my 2nd place at Yeppoon 1/2 Ironman 6 weeks prior.

The conditions did not ease up at all over the weekend and on race morning, it just continually rained and rained and rained. I was lucky with the way the transition was set up that I didn't have to worry about my gear getting wet as I was in the underground car park.

So, with the worries of the cracked frame from the previous day, good mate Ross from http://www.therunningshop.com.au/ suggested that he bring his bike along for me in case mine was deemed unsafe to ride on. A quick dash into transition to grab my bike and get some expert advice from Jason Shortis it was decided that my bike would not crack anymore and that it would be better for me to ride my own bike instead of riding Ross's.

From there I added some tape to the frame as oer the following photos, more probably for piece of mind opposed to preventing further damage!!

So, wheeling my back into transition, I was told that I couldn't check my bike in on race morning. After convincing the Man on the gate that I had to get a safety clearance on my frame before I could race, he let me through to set up my transition area.

With the confidence from Jason Shortis and the little bit from the tape, I was pretty sure that I would get through the race with the bike in 1 piece.

With the transition area set up and having a good location for exit and entry I left to put the wetty on and get ready for the race.

My swim training had been coming along quite well and I was sure that I could find a good group to start with and hold for the entire distance. Once the horn started and with arms and legs going everywhere, I held strong and found some feet to jump on for the swim. Once around the first buoy, as per normal the swim settles down and I was able to find my rhythm. Little did I know that I wasn't in the front group, but lucky my tow took me there by the time 500-600m had passed. I had to work to stay with this group, however was comfortable enough to know that I could hold them until the end. Swim time 27.48min......new PB for me.

So with exiting with a group of 8-10 guys, I got in and out of T1 in good time to allow myself a clean start on the bike. The rain was now pouring and vision was very minimal. Taking the corners easy was my mindset as I had no intention of laying my bike down on its side at all. Being a 2 lap bike and not quite an out and back course, it was hard to get a gauge of position. Knowing that no-one had passed me for the bike ride I was confident that I could start the run in a decent position. Bike time 2hr 24min + some. Not my fastest bike time, however was fastest in my age and due to the conditions, I was very happy with this split.

Onto the run. I found legs really early in the run and managed to get into a good comfortable stride. By watching my Garmin, I went through 10km in 39min 20sec and felt really good doing this. I knew from not having a taper that at some stage my legs would get heavy and I would have no choice but to slow. After going though 15k in under the hour mark I was really happy with how things were progressing. From 16k til 19k I hit a flat spot and my mind was arguing with my legs about trying to get back into 4min k pace. So I pumped in some HAMMER gels and my legs and body came good. Around the 18.5k mark and with only 2.5 k's to go, my mind won that battle and I was able to finish off strong. Crossing the finish line, I knew that I had a great race and I would be in contention for the top couple in my age, however did not even consider that I might have won my age group. Run time 1 hr 26min + some PB by 5min.

Total time 4hr 18min + PB by 5min also.

Once the race was done and dusted I packed up and made my way back to the hotel, where Scott from www.xosize.com.au text me to inform me that I had won, not just won, but by 7mins. I was in a little disbelief, but satisfied with his message to know that I had just won my first race.

After having a great start to my season, I am satisfied at my results, however these two races only show me that things are headed in the right direction. I have one more race in my Ironman preparation before WA Ironman, where my result in the Ironman will determine if I have had a successful season.

A quick thanks to David from Hammer for helping me out with some goodies on race weekend, Ross from the running shop for the shoes and the stand by bike. But most of all Scott from Xosize for his ongoing support.

With regards to my "flying machine". Well she has been taken to the shop for an upgrade...Sorry girl but we did go out in style!!

For Now...

X-Man

Also, I look forward to my new Erox Wetsuit which should arrive in time for Shepparton, cheers Florian!!

Who would have thought??

Sitting here after race rego and briefing a few things have come to mind regarding this trip to the Gold Coast for the 1/2 Ironman.

1. That is is raining here on the Gold Coast, and beautiful in Melbourne.

2. That I would be watching a replay of the AFL Grand Final.

3. That on a harmless training ride this morning and brand new tyres, Trav would puncture.

4. And finally, after going through all the training and pre race checks, that I find a crack in my top tube as I affix my race number to it.

Where to go from here. Well the first 3 are either happening, been resolved or out of my control. Number 4 is the concern. I should have taken a photo of the crack for future, however it is on the seat end of the top tube ans easily over 1/2 Inch long. What am I going to do?? I simply have two options. Withdraw due to this issue or race and see what happens. Now me being the punting man and also committing time and effort for this race I am going to race and see what happens.

So, I am going to strap the bike up over the crack with the below tape for this race and deal with the issue once home. I will find out the result/effect of this once I mount my stead tomorrow and fingers crossed that it gets me through...In 1 piece.

My theory behind this that if it can hold body parts in place during a physical game of AFL, NFL or other contact sports, I am sure it can hold my frame together with a 90kgs rider pushing the power through it.....(Hope that I am not being to naive with this!!)

The rest of the afternoon is sitting back watching the AFL grand final turn into the result that I really don't want to see....So maybe I will switch it over to the World Road Racing Championships for the Women.

Any way enough for me, I can feel myself going greyer with stress over the crack.

For now...

X-Man

Training is in full swing.

Whilst at this time of year I would have rather been tapering for Kona, like many others who I know over there, and a BIG shout out GOOD LUCK!! (damn that 1 min)...I am in full swing Ironman training, and am loving it.

Loving it for a few reasons, everything is going well, I am in good shape and I get to see where I am at this upcoming weekend at Gold Coast 1/2 Ironman. There is no reason why I won't be able to replicate my performance at Yeppoon and have a really good race.

The training has been consistently 20+ hours per week at the moment and looks to increase once this race is over. The body is holding up really well and with the assistance of good training partners again, training is not only getting done correctly but is very enjoyable whilst we are out there.

Yesterday was the launch of Team XOSize Triathlon Team, which I attended along with training partner and mate Greg Farrell. Scott at XOSize has done a wonderful job setting up this and I do want to thank him for inviting me to join this team and also for the sponsorship that he is providing for me. I look forward to repaying him along the way with good performances and will be doing my best to wave the XOSize flag high.

The gear is really comfortable and have been training in the tri knicks for the last couple of weeks. I am looking forward to wearing the 2 piece kit on Sunday.

Along with this, I am really enjoying the Hammer nutrition, not only does it have a really good taste to it, but also is great on the stomach and I have found that I can use less but go for longer.

So, another thanks to David for looking after me on the nutrition side of things.

The swimming is still coming along nicely, with another beep test tomorrow night, I will be able to gauge the improvements over the last 4 weeks. Paul at Werribee Sharks has been putting a big effort getting large improvements out of who attend and this is something that will help me now and in future races.

This week holds no taper for me, apart from an easy day Saturday due to race registration and all that goes along with it. I am looking forward to this weekend as a few fellow training partners are also going to race, Archie, Trav & Justin. Coach Andrew & myself have slightly different views on the race plan but for me, racing is racing and no holding back. He has been fantastic since I joined his program and has provided qualities that you want in a coach....leadership & direction. I can see a long and successful partnership with him and I also look forward to repaying his time with great results.

So for now, I will continue to enjoy the training that is put in front of me and hopefully punch another solid beep test tomorrow night followed by a good result on Sunday.

For now...

X-Man

My training starts now...

So the official Ironman Preparation has kicked into gear. I find this funny as what it means is that I have been training to get into shape to train some more...What the??

Anyway, with the occurrence of this and my commitment to stay alcohol free for the duration, I am looking forward to having a great lead up in the Ironman. With 12 weeks until Busso, and the new 12metre drafting rule, my mind is solely affixed to training and what I need to do to do what needs to be done.

The last two weeks have been making sure that I have fully recovered from my Achilles niggle and I can confidently say that I have. So the training was altered to suit my condition, and I managed to cover 38 & 43 pain free k's in the past two weeks. Not much for what is in front, but still enough to keep my legs ticking over without the stress of re-injuring myself. My swimming was 17 & 15k respectively. The riding side of things is still ticking over with nothing major to report as far as the training goes.

So with the training about to really kick into to gear, I would like to announce that I have signed sponsorship offers with Scott at XOSize Active and David at Hammer Nutrition Australia.

I am looking forward to this opportunity not only to be supported by the above brands but working with both to actively promote the quality products and also have success by using the products.

Along with these 2 who are my main Sponsors, I cannot forget Florian at Erox for his continued support and look forward to working further with him so we both can benefit in the future.

I will be able more photos once I complete my next race in 3 weeks being the Gold Coast 1/2 Ironman.

For Now...

X-Man

Back in the game!!

So, after the minor achilles scare, I have managed to complete two runs since the weekend, albeit small. But as they say, Rome wasn't built in a day and for me, the actual Ironman prep begins in just under 1 week. So to get a few easy runs in this week without pain will be a huge bonus and confidence booster once the "real" training kicks in.

For now...

X-Man

Paying attention to detail!!

I write this blog as I have endured my first injury of the season. Although not a major one, it has been me realise that I need to pay more attention to detail. The injury that I have suffered is a minor Achilles strain. One where I wish never occurred.

So, how did it happen??

Well after my race, I went for my first jog on the Tuesday and was aware that I needed new training shoes. So, I put on another pair to go for this easy run, 25 min in felt this sharp grabbing on my right Achilles. Being an out and back run, I had no option to jog back, although the run was an easy run, I still managed to injure myself.

So after receiving treatment on the Thursday night and feeling good on the Friday, I tried my hand again at an easy jog. Once again, same deal.

What are the consequences??

After meeting up with Coach Andrew to discuss the situation and soon after discovering that my shoes were in desperate need of updating, this is usually evident when you have run the rubber of the sole. But I am not one to look at the base of my shoes. After a lengthy conversation, it was agreed that I have the week off (some say grounded for being naughty) and for me to invest in new training and racing shoes as soon as possible. This for me is on my to do list for the weekend. Also Andrew informed me that if I don't invest in new shoes, I won't be running until I do. It is great to have a coach that is seriously interested in his athletes and making sure that all is good!!

Although it is doing my head in, I would rather get it right now before the serious Ironman training kicks into gear in 2 weeks. So doing all the right things between now and IMWA is on the agenda along with paying attention to all equipment that influences my training and racing. This is one injury that I want to fix as from stories from fellow athletes, the Achilles is not an injury you want to try and train with.

So, for the non running this week, it means that I have had an increase in swimming. 6 sessions this week for me, which should total around 25kms. This will not only being the biggest swim week for me, but the quality that has been introduced prob equates to 30+k's of junk swimming.

At swim squad last night, we were put through a swim beep test. For me this was new and was going to be a good indicator to start with and base any improvements form in the future. It went like this:

100m efforts on 2min, 1.56, 1.52, 1.48, 1.44, 1.40, 1.36, 1.32, 1.28, 1.24, 1.20, 1.16, 1.12. For those who are unawares what a beep test is. You have to start the next 100m effort on the next time. So the first was done on 2min, then 1.56min until you cannot get the goal time. So when you hit the wall under the time, you get to go again, however as soon as the time expires, you are out and the last recorded time is where you are at.

Being new to this type of testing, I made sure that I was going conservative early and wanted to at least get to 1.20min. This would mean 11 x 100m efforts with decreasing rest. Sounds easy considering that I can easily swim sub 1.20min per hundred fresh. So with a 2.5k w/up including some paddle work, and with 5 consecutive days of swimming, I knew that my goal would be a challenge.

I easily managed to get down to the 1.28 and had to work a bit harder for the 1.24 due to a 5sec rest that I allowed myself (still trying not to go too hard). So going into the 1.20min I pushed hard early and knew that it would be touch and go, with the mindset that if I did actually do it, I would be straight into a 1.16min 100m effort. I managed to get in on 1.18min and decided that was enough for me. Is it definitely a session to try and see where you are at. Sounds easy, however if you are honest with yourself, does give a great workout.

I am keen to do this again in 4 weeks to gauge my improvements. This session also made getting up this morning even tougher, however, didn't get to the swim squad but still managed a controlled 3k in the pool.

I have to stay in the pool until I am 100% recovered from the Achilles. Might as well enjoy it, as I am doing it a lot atm.

For now...

X-Man

A GREAT start to my season!!

So, after a few days of reflection about the first race of my season, I thought that I would put pen to paper, or fingers to keyboard and write a report of the entire weekend.


After enduring a few tough days with the weather pictured below.....Benny and I did do it hard!!! :-) One that did enjoy was the weather getting away from a Victorian winter and into 24deg + conditions. One race day the conditions were going to be similar, so was a joy to be there.We spent most of Friday setting up our gear and as by the photos below, Benny is clearly a more organised person with his gear.

So with the Bike setup and looking the part, unlike like what we looked liked when we arose Saturday morning, we had a final few little sessions to complete, which were, in the conditions quite tough to complete.My mess above and Benny's nicely organised setup below:

So, on race morning, we awoke to conditions on the left.....You can't see anything, cause the conditions were ideal for triathlons and also our first hit out for the season.

We packed our gear into the car and headed down to transition and both of us were relatively calm, excited all the same but calm.

Once our transition was setup we made the 1.8k journey down to the start line in which we were informed that we would be swimming with the current and times should be reasonably fast. This was something that was music to my ears as I new that I had been doing all the right things in the pool, not "smashing" myself or "red lining" it every training session. For me it was purely quality over quantity at this time of year.

My race plan was to back my swimming in and try to start with the leaders in my age group. I was familiar with one guy Brad Bullock, who ripped out a lazy 4hr 5min at Geelong 70.3 this year. He was definitely the man to watch in my age group. I positioned myself directly behind him at the swim start hoping to be able to follow him into the water and get a good start to my swim, even if I couldn't hang onto his feet.

So with the horn sounding for the start, I did just that. Got a great sit going into the first turning bouy and although I was unable to hold his feet for much longer, I managed to get in with the leaders in my age group. I was really happy with my early position and decided that if I sat on their toes for the swim, I would position myself nicely for an assault on the bike. So after the 1.9k swim, I exited in 4th place in my age in a time of 33min....Current assisted my ass. Post race when I found out the fastest swim for the day was 29min, I was very happy in reflection. However during the race, the time was irrelevant, it was the fact that I was up with the leaders in my age and with the bike to follow, I was sure, that without any hiccups I would be well placed going into the run.

So onto the bike, my instructions were to ride a 2hr 24min by my coach, slower than I wanted but also wanted to have a really good run. After going through the first 40k in just under 1 hour, I was in good shape and the legs were feeling great, but also saying this my instructions were to have a really good run and see where that is at. I decided to slow and at this point, I picked up a hitch-hiker in my right eye which stayed there until race end. So at the conclusion of the third lap, I could barely see out of my eye and had to ride at time with my eyes closed. (Very scary at 40kph!!) Once near the aid station, I was forced to stop to wash my eye out to regain vision. This worked for a short amount of time and I decided the best way to get vision back properly was to ride holding my eye lid off my eye and try and get off the bike as soon as possible.

So, with the eye issue and the stopping, this actually made my time look more like it should as per instructions. I lost under a minute on the bike and still managed a bike time of 2hr 19min, throw in transitions and recorded a 2hr 22min. Happy, not too hard, legs feeling fresh and still a good time. I had the 2nd fastest time in my age and was in 2nd off the bike.

So after racking my bike, grabbing some more water to try and flush my eye out, I headed out on the run to run a sub 90min. The legs felt great and found rhythm instantly. Brad Bullock caught me after 4k which put me into 3rd, with 17odd km to run. My goal from here was not to be passed by anyone, let alone anyone in my age. With the pre race plan of my coach, I was confident of being able to break 90min if not a fair bit lower than that.

With the legs still feeling good, I almost finished the first lap when my eye started to burn like someone had scratched it. This forced my to stop and once again try to flush it out. The officials came to my aid and asked if I wanted to pull out. I won't repeat my response but did thank them for their concern and went on my merry way. Little did I know that I blew that km out from 4.05 pace to 6.44. Lost some good time there. So after re-passing the people who over took me in my moment of pain, I once again found really good rhythm.

This lasted until 4km to go when I had to stop and flush my eye out once again. With such little time left to run, I was determined to finish the race and podium. I knew that I was in 2nd at the time and my thoughts were that I had come this far, what's another 4km of pain. Just run. Managed a 1hr 31min, which was satisfactory considering the stops the I had.

Once crossing the finish line in 4hr 27 min, I knew that I had still performed solidly and recorded a 7min pb on that course. Off to first aid I went to continue to get treatment on my eye. This resulted in a trip to town to seek further advice and with the guidance of my "handler" Benny, who did a great job looking after me, except the part where he let me walk into a sign which got me fair and square on the collar bone. A big burst of laughter followed, then with a concerned; "There's a sign there!!" But seriously Ol' mate did a great job helping after the race getting around and packing up.

So I finished 23rd overall (Best finish to date) and 2nd in my age group (First time in top 3). What I was most pleased about were the positions in each leg, 4th swim, 2nd bike and 3rd fastest run. I have never been more competitive and want to thank Andrew for giving me the program and confidence to be able to compete in all 3 legs not just the bike. Also, Paul for helping with my swimming which has improved leaps and bounds so soon.

I have also attached some photos of Benny in action. Unfortunately, Benny was victim to the road surface and lost his entire nutrition along with his rear cage, which was still attached in the below pic.

The pic on the left is the sunset from our balcony, great spot to kick back!!




Once again I have to thank Florian at Erox for looking after me with my wheels, as I have done a lot less riding in comparison the previous years and still rode the same time on a set of wheels that I can only describe as,"If they had wings, they would fly!!" So thanks again. I also have some more news in the pipeline once confirmed and am looking to enjoy more support from Erox!

For now...

X-Man

Ps. Only more positive results to follow this year.

The day before!!

So tomorrow brings my first challenge of the year, after I get over today.....Benny and myself decided to have our traditional "few" beers and watch the footy last night. Some would say that it may have got out of hand (as Benny tries to sleep some of them off now (9am). But for us this is "how we roll"!!! Nothing has changed in 4 years of racing and travelling together.

We find the lighter side of everything and ensure that we enjoy every race that we attend. I think that this gives us the balance and enjoyment that the sport brings. Don't get me wrong, we train hard, and we are as competitive as the next person, the only difference is, that we are here to enjoy the whole trip. From the plane flight (which we found some interesting reading in the in plane magazine) to the locals last night that were not impressed that we were the only 2 fit looking people in their establishment.

For those that know the quantity consumed last night, it doesn't need to be repeated and nor will it be raised again, well not in conversation, maybe after breakfast!!! he he he

So onto the actual reason that we are here, apparently we are doing a 1/2 Ironman tomorrow. The weather is magic and our gear has been set up and the training has just about been done. Registration at 1pm and then it all begins. From the lighter side of life to the serious side of racing. I have spoken to my coach in depth and we have decided a race plan that will be suitable for the conditions and also the condition that I am in. Unless a bizarre turn of events happen overnight, there is no reason why I will not create a new best time for me and improve on last years performance, both in time and placing.

I have taken a few photos which will be posted post race along with a full weekend's round up. For now breakfast is cooking, and the coffee is brewing, so I won't bore you any longer and will take myself onto the balcony to enjoy what mother nature is dishing up today.

For now...

X-Man

It's Taper Time!!!

As I sit here ready to get all my gear packed for Benny's and my 6am flight, depart from home at 4am (gotta love those red eye flights!!) I have discovered that taper week does nothing for me apart from making me have enough energy to rival a kid on red cordial!!

The training this week has eased right off, which some would think that is good, for me, it becomes harder to actually drag myself out the door. The thoughts of.... surely missing this session won't hurt, it is taper week......have appeared in my head this week as I know that I have done all the training leading into this week, but something, just something continually gets me to get to the front door and out to train.

My new found energy also annoys me as I become a frustrated little boy who does not what to do with himself. So trying to conserve energy and not driving myself crazy has been the biggest goal this week, along with getting out to train.

So with that in mind I am looking forward to getting out of this 5-10deg Celsius and head to 24deg Celsius, even if it is just for 4 days.

Benny & I are both looking forward to this hit out as it will give us an early indication of where we are at currently.

Will keep posted over the weekend.

For now...

X-Man