Consistency, Comfort and Control

With all my training nowadays is done towards my A-Race (Ironman Melbourne) on the 24th March 2013, I have not realised that my next race is coming up very soon - Geelong Long Course on the 10th Feb 2013 (in 18 days).

The coaches have advised me to take this race as a training day and as much as I can, practice my pace/plan for the big race. I am also using this race to refine and correct some of my race strategies. These include:

Practice race nutrition from Start to Finish. During Shepparton, I stopped taking gels with 10km left to go on the run as my stomach had enough of gels for the day. During training, this hasn't been an issue on the bike or the run so far. Race day nutrition also includes what I take in for recovery. Fingers crossed that my nutrition on race day goes well.

Comfort vs Time. I will see how riding without socks will go. During my long rides on Saturday (up to 6 hours so far), I have been riding with socks but during windtrainer sessions, I don't. The blisters are no longer forming so we will see how riding 90km without socks will go. I will do a few rides without socks on Saturday to see what my threshold will be.I have been doing my long rides with knicks on and this is something which I am still sticking to for Geelong. I must remember to take off cycling knicks before putting on running shoes!

Course Familiarisation

A lesson learnt from Shepparton was that I need to be familiar with my transition area from both ends of the rack (rookie mistake). The racks at Shepparton were not labelled on both ends and were not of the same length so I ended up running up the wrong aisle which increased by T2 time by 30-45sec. Small mistake and 30 seconds is not a long time but it adds frustration to an already heart pounding day.

Having done the Olympic distance triathlon there last year, I am ok with the course - the swim is in the bay (saltwater) and it is fairly sheltered. The ride was tricky through the park but I would think to be more manageable on a dry day. The run course is slightly different compared to last year. I am certain that my times will not be faster than Shepparton but hopefully not too much longer.

Training
So far, its been really consistent and I am even surprising myself in this!! Not the consistency part but how I am adapting to it. Last week was Build Week#2 which had double sessions 4 days a week.

Swim - swam (either pool or open water) 4 days a week as part of the first timer Ironman program (I think I may have clocked up 12km)
Bike - Spent upwards of 9 hours on the saddle (on the road and trainer)
Run - Up to 40km running which consisted of a few km off the bike, speed/interval set on Thursday and the strength/endurance set on Sunday

The most important thing (and the one which I am the most grateful for) is that I have recovered from each session well and better than my previous years of training (on a lesser load). Icing and compression of my legs along with regular massages have helped in prevention of injuries.

I admit that I have become (more) anti-social than normal. Most weekends, I have a nap after my long ride (I finish around 10am as I start around 4am), see the family if they need me and then have an early night on Saturday. After Sunday runs, I go straight home to eat, ice the legs and then have a nap to recover before waking up in the afternoon to pack for the next week. I know that without my naps, I will not be fully recovered and be ready to attack the next week's training along with full time work.

Race Weight

Although I am seeing my clothes starting to become loose again (pre Shepparton), my weight has not gone down from 58kg. This is due to the increase of muscle mass (well I bloody hope it is) and I am sure that the scales will start to go back down again the more I train. I am familiar with the pattern as I see it season after season. Race weight goal is still 55kg.

Schedule for the rest of the week - As this is recovery week, we have an optional 7-10km run in the morning with a SBR combo session in the afternoon, endurance swim followed by the Northgroup Breakfast at our favorite post swim cafe Penny Farthing Espresso on Friday. Saturday will be a 140km ride and I have decided to not do the Australia Day swim and follow the program. Why pay $50 to swim 2km (Williamstown)? On Sunday will be the strength/endurance run at Fairfield with Coach Greg and then I will travel to Geelong to be with the family and do some familiarisation training on the Monday (Australia Day public holiday).

Geelong Long Course - 18 days
Ironman Melbourne - 60 days

Feeling very positive at the moment about my life - Work, Friends, Family, Training, Geelong, Ironman!

Advice from the Coaches (for the Ironman) and Update

Practice Race Nutrition on Long Rides and Long Runs

On Tuesday night (15th) Tri Alliance held our first Team Meeting for 2013. Some of the things which spoke about:

• New membership structures
• Smiling for Smiddy
• New race kits

We then broke into our respective (program) groups so we can discuss our training and take on any advice from the coaches. As part of Ollie's plans for me, this was my first group discussion with the Ironman crew as previously to last night, I was training as part of the Half Ironman program (leading up to Shepparton).

Coach Greg took this group and reiterated the following:

• How important the long endurance rides and runs are on Saturday and Sunday
• Ride solo as much as you can - ride at your own pace. Don't ride at someone else's pace - this is your training for your own race.
• Importance of recovery (sleep), massage and nutrition
• Practice your nutrition strategy - there are no bakeries, pubs or service stations on the course for competitors to stop to buy food. OK for toilet and water top ups.
• Swim 3 times a week (exc open water session as part of combo Thursday)
• It is OK to break up the (endurance) distances over a day but the distance must be slightly longer - e.g. a 20km run can be broken down to 12km in the morning and then 10km in the afternoon if you are time poor - if possible, do longer one first and shorter one later in the day.
• Every coach/squad will have their own Ironman programs and may be structured differently but their principles should be similar - don't mix programs (use one).
• In a few weeks, we will do a swim and run on the course (Sunday) but for now, work on strength in running (hill work).
• Speak to the coaches if you are not meeting any of the program but it is not important to do the distances exact - e.g. if the program states 150km ride and you only did 148km, no need to ride around the block a few times to make up the remainder - it has no benefit.
• If you can feel a niggle coming - attend to it as soon as possible. Don't shop for physios too quickly, you will need their methods/processes to take time to work
• BE CONSISTENT - turn up to the sessions. If you are tired or not feeling 100%, assess early (not when the alarm goes off) - either have a good sleep (for healing purposes or recovery) or do a light session. Learn to distinguish between laziness and fatigue.

So far, I have completed a week of training (on the Ironman) program with full time work. It hasn't been easy (I just want to nap during my lunch break). This week was Build Week 2 and next week is recovery week (lighter sessions, no days off). I had done my longest ride to date (150km, started at 4am) and a 21km hilly run last weekend. My legs were fatigued on Sunday but not as bad as the week before.

Monday - am Swim (pool), pm Pilates Reformer
Tuesday - am Brick - ride followed by run (due to Team meeting in pm) - rolled ankle at 3km mark of run.
Wednesday - pm 2km swim by myself followed by 1km with beginners - open water swim at Elwood
Thursday - am Run, pm 2km OWS followed by 90min on the trainer (40 degree day - hawt!)
Friday - am Swim (pool)

This weekend is another 150km ride (again starting at 4am) and then heading to Geelong to be with family. Sunday will be a 7am run at Fairfield with Coach Greg - may be covering up to 22km.

On a side note - changing my crankset to a 53/39 as per Coach's advice. Currently the 52/38 on a 650c is not ideal for Ironman. Due to my compact cranks (110mm BCD), I have to change the crankset so that I will have the option to upgrade to a 54T outer ring (130mm BCD) for Melbourne if I need to. Crank length will also be changed from 170mm to 165mm to open up the hip and the seat height will also be required to increase by 5mm. - Its expensive (and a pain in the ass) being short!!

Perspective & Gratitude for the Ironman

During my (hilly) endurance run over the weekend (13th Jan), I spoke to one of our squad members who had been racing triathlons over 20 or so years and this year he will be racing his first Ironman distance triathlon (IM Melb). I queried why this was his first and I learnt something from him that day. Previously, you actually had to qualify to do an full Ironman (3.8km/180km/42.2km) distance triathlon by racing in sanctioned half ironman races and finish it at a very fast time close to the 5 hour mark. We are not talking about Kona World Championships here, we are talking about sanctioned Ironman distances. I had only been exposed to the sport of triathlon since 2008 (in the sprint distances) and this fact was unknown to me. I think the non-qualifying races came in around 2006-7 (not 100% sure and will need to do more researching into the history).

I guess this was one of the reasons why the Ironman tattoo held so much significance and regard - back in the day when you had to (first) qualify to race one and then complete it within 17 hours.

I will be racing my first Ironman Distance triathlon in 69 more days (just under 10 weeks) and the fact that I had won a slot into this event - I am grateful that I am able to even be part of the starter's list. I would definitely not be fast enough to qualify (with my first half ironman time of 6:16) back in the day as it is no where near the required qualifying time!

The following regarding Kona, I had known about before last Sunday - you can only be part of the starter's list by the following methods:

• Qualify (means you actually have to be fast at a sanctioned Ironman and some sanctioned Half Ironman distances)
• Lottery slots - 200 (150 for US citizens and 50 or so drawn Internationally)
• Charity slots - by the money you raise (we are talking about significant, not your $1K - $10K) or purchase (upwards of $40K)

He also spoke about how training for his first Ironman is also more enjoyable as we are training to finish this race. He compared it back to the days when he was training for his half - trying to qualify for an ironman slot - it was hard work. It is also less stressful on the body - rather than pushing your body past it's limits to qualify during a half ironman race, you are training to do well. This is the same principle applied to the Ironman Distance (for the majority of triathletes not racing to qualify for Kona) as well - train to do well and finish and enjoy the journey and the actual race day.

The downside to this is that many people do an Ironman race as part of their bucket list within a very short period of their life. Not giving their bodies enough time to adapt to the aerobic requirements. Examples of this can be seen/heard:

• I have done a season of sprint distances and have entered to do my first ironman (within 12 months).
• I have done a marathon and now doing my first ironman
• I have downloaded an "Ironman race in 12 weeks" program and will start training 12 weeks before my ironman race
• I am just doing this as part of a bucket list

There is also nothing wrong with doing an Ironman race as part of a bucket list but people should be realistic about doing this event. Training for an ironman distance (or any long course distance races) needs to be taken into perspective:

• Is your body fit/able enough for training (load)?
• Is your mindset strong enough for you to train long hours and take you over the line (strong enough will power)?
• Do you have enough time (hours in a day/week) to dedicate to training?

As much as people want to be just a finisher for an Ironman Distance triathlon, you do need to put in the hard yards in training to safely complete an Ironman Distance event. It is not a joke, not even the slightest.

Consistent Training over a Realistic Time frame = A Good Race.

Resolutions

I have only ever done the whole "New Years Resolution" thing once (in 2005). It was after a break up of a 4 year relationship and for that New Year, I just wanted to "try everything". It was also a crazy year in terms of going out and partying. Due to the weight gain of 2005, it was also the first year I joined a gym and started to look after my health and fitness.

Since that year, I have alway believed in just changing your lifestyle for the better starting from today rather than waiting for a new year to start the new you. I don't have any thing in particular which I want to introduce/take out for this year but looking back at my lifestyle, I may want to do more of the following:

• Get more remedial and deep tissue massages, especially since I have changed to another insurance provider which caters more for athletes. 
• Eat more fish especially for dinner, reduce red meat portions to twice a week. 
• Be less frugal - throw things away, sell on ebay or give to charity for the things I no longer need
• Spend more time with family since they have moved from Darwin to Geelong
• Be more conscious on my spending on triathlon - as much as I can, only pay for entry fees, memberships, flights and accommodation.
• Commute more on the bike (post Ironman Melb)

In terms of triathlon goals, I will need to reassess and establish more goals for the next season (post 24th March 2013).  I have already ticked off 3 out of 4 of my goals so far with only the Ironman race left to go. 

Roughly, I know that I will have the following:

- Complete an Olympic Distance under 2:45

- Complete a Half Ironman under 6

In 2013, I will also want to save up to $4K before June so I can travel to Canada for a week in July. I do know that I have to also take into account the following things coming up:

- Shepparton Half Ironman Entry - 31st Jan 2013 - approx $400

- Melbourne Ironman Entry - late March or April 2013 - approx $1000

- Bond for rent - approx $2K

Today is also my last day of my holidays and will be back at work on Monday 14th. I have loved my holidays as I lived like full-time athlete - train, eat, sleep, massage, train, sleep repeat almost on a daily basis. The Ironman training load combined with full time work will be a test to me of which I hope that I will be able to manage well. 

Since the 2nd Jan, I have done the following:

Wed 2nd - Swim Pool am, OWS pm

Thur 3rd - Run am, Combo (SBR) pm

Fri 4th - Swim Pool am

Sat 5th - Long Ride

Sun 6th - Long Run

Mon 7th - Swim Pool am

Tues 8th - Run am, Trainer pm

Wed 9th - Swim Pool am

Thur 10th - Run am, Combo (SB) pm

Fri 11th - Swim Pool am

All of the above is in accordance to the program Ollie has set for the first-timer Ironman group. This weekend, I have a 150km+ ride which I will start at 4am and an 18km run on Sunday.

30 days until Geelong Long Course

72 days until Melbourne Ironman

Good Bye 2012 - You have been great!

Today is the 31st Dec, last day for 2012.

2012 has been a great year for me in terms of my triathlon training and racing. I have ticked off 3 of my short term goals, these being:

- Half marathon under 2 hours. I did this during the Melb marathon festival with a time of 1:58.
- Olympic Distance triathlon under 3 hours. This was ticked off at Noosa Olympic Distance with 2:52.
- Half Ironman under 6:30. This was completed on the 18th Nov 2012 with a time of 6:16.

For the 2012-2013 season, I will have one more goal to tick off which is my first full Ironman triathlon (within 17 hours).

Looking back at the last 365 days, I am happy about my progress. My swims have improved to a level which I am comfortable with. Still not the within the advanced group by a long shot (I am a realist, not delusional) but I am happy about my own progress and can see the improvements from strength, speed through to being comfortable in the open water.

My ride on the TT bike is so much better than last season and this is simply attributed to spending more time on the TT bike and in aero position. I started to use Dale as soon as I got him (July) and used it on the windtrainer consistently. He went on the roads from September onwards. This is a change from last year where I used my old road bike on the windtrainer until October and barely did any long rides on the old TT bike. This year, I felt stronger during all of my races and have barely any pain on my shoulders.

My runs have definitely improved. This is attributed from changing my shoes to minimalist form so I can feel the ground and also let my feet flex more and running the volume as per the program. Leading up to my half marathon and Shepparton, I was running 20km+ for about 6 weeks in a row which is more than my weekly runs last season. I had been turning up to do the Tuesday morning sessions too which is a change from my token 2 sessions a year previously. My runs were up to 40km a week leading up to Shepparton. I had no injuries which was the biggest relief which allowed me to run the volumes I had this year.

My weight had also come down to the lowest I had seen in about 5 years. My lightest was 56.4kg leading up to Noosa which was a 6.6kg weight loss from 63kg post Recovery Month on April 2012. I still have a way to go to get down to 55kg before mid March (currently 58kg).

Each training session and race I have done in 2012 has been great and am really happy with them all (even if some sessions are classified as bad session) - once placed in perspective, every activity and action has improved me as a triathlete and coach.

Here's to a fabulous year that was.

Can't wait for 2013 and looking forward to spending more hours training and doing more races in this lifestyle which I love.

Hell Week - The Challenge Wrap Up

Continuing on from my previous post about the Tri Alliance Hell Week, this is a post for day 27th - 29th and final words.

Day 6 - 27th Dec
This was my b'day so I started the day off with a sleep in before meeting up with a few friends from work. One of my best friends lives in Perth and comes back to Melbourne a few times a year for his family so we always make a special effort to see each other and catch up on life/office gossip.

I did a 60min session on the windtrainer to get the legs turning and also to burn off the calories before preparing to go to the open water swim session at Sandringham. The weather had turned from windy to stupidly windy. The water conditions at Sandringham was deemed unsafe for the open water swim session.  As we have a range of abilities in the squad from beginners through to advanced, it would be too hard to keep track of everyone and making sure that everyone is comfortable in the water. The coaches then changed the session to MSAC where I did a 2km swim (4 x 500m).

60min Windtrainer, 2km swim

Day 7 - 28th Dec
The ride for this day started at 5:45am from Elwood towards Port Melbourne then to Frankston or 6:10am from Elwood towards Frankston. I started the ride from my house at a (personal best) early time of 4:40am. The ride towards Port Melbourne was a mixture of bliss (no cars or bikes on the roads) and grind (wind). Due to the strong winds from Elwood through to Port Melbourne, I was late to meet the group on time at Elwood by 30sec and I needed a toilet stop. I decided to just do my own ride that morning as I had already done 25km by myself.

The ride towards Frankston solo was tough as there was strong headwind and some rain. I took my mind off the rain by concentrating on my technique and singing to myself. I stopped at Frankston BP for a water top up and a toilet stop. I forgot to press start on my Garmin watch from Frankston through to the end of Station St so I lost 15-20km of distance on my data. I didn't run off the bike.

Sandringham again was deemed unsafe for swimming so we changed the location of the swim from Sandringham to Half Moon Bay (Black Rock Yatch Club) and I did about 2km open water through rolling waves which I loved!

100km ride, 2km swim

Day 8 - 29th Dec
Last Hell Week day. Rode the usual 85km route early from my house but rode some of the way with the squad from Elwood through to about Mentone.

I have noticed that my small bike (650c wheels) has trouble keeping up with the group when riding up hills. I am not on the easiest gear (I am usually around the middle of the cassette), nor am I dropping my cadence compared to others. I will need to work on the strength on the bike so that I am not too disadvantaged being on a small bike with 650c wheels.

I did a 6km run off the bike and it was my best run (off the bike) to date. I got into the rhythm early and just kept running without having to play mind games to keep going. In order for me to keep running, I play mind games. I pick targets ahead to reach (to not stop running) and if I still felt good, I then pick another target to run towards.

85km Ride, 6km Run.

Hell Week Numbers
Day 1 - 1.3km / 85km / 5km
Day 2 - 1.2km / 80km / 5km
Day 3 - 0km / 20km* / 0km
Day 4 - 0km / 55km / 0km
Day 5 - 0km / 85km / 0km
Day 6 - 2km** / 26km* / 0km
Day 7 - 2km / 100km / 0km
Day 8 - 0km / 85km / 6km

*windtrainer
** pool swim

In total - 6.5km Swim / 536km Ride / 16km run. To be honest, I actually did more than I anticipated and so I am satisfied with distances I had covered over Hell Week. Today was recovery day and a small group of us did some stand up paddle boarding at St Kilda. It was a very fun thing to do and a good change from early morning rides. It took some time to get the balance on the boards before we could get onto our feet as the water was choppy. The instructors then took us to a more sheltered area behind the pier and most of us paddled standing up.

Stand Up Paddle - group photo

After the session, we all went to Sandbar for breakfast before most of us went to TAHQ to pick up our race kits (with the new branding).

The training timetable officially starts up again on the 2nd January 2013 (Wednesday) so my first official training session for 2013 will be a 6am swim. A few of us will be doing bits and pieces of training over the next few days as we will not be going anywhere for New Years. I am planning on doing a few open water swims, taking advantage of the fantastic weather and living so close to the beach.

I have decided to not pursue the Rapha 500 challenge (on Strava) as it compromises my training and it is a stress which I can't deal with at the moment trying to juggle between spending time with the people I care for. My dad is here for a short period of time whilst settling the family home in Geelong. He flies back to PNG in the new year. I need to spend more time with the family whilst I am on holidays.

Hell Week so far...

My holidays started on the 22nd of Dec 2012 and so did the first day of Hell Week. Our program was that we would chose 2 options to do everyday. I spoke to the coaches and they said that it was ok that I can do 3 sessions a day for the first few days but with a light(er) volume and intensity as to not burn out early on in the week.

Day 1 - 22nd Dec

I love living along Beach Rd. I love the fact that I am able to start my Hell Week ride early and have little to no traffic to deal with before I met the group. I started this ride at 5:15am from Mentone and met the group at Elwood (15km from my house) well before 6am. The first day of Hell Week always sees the most people starting out on the ride. We must have had close to 60 ppl on Day 1. As I am now part of the Ironman (first timer) group, my plan was 70-90km ride. As I had already done 15km, I had to do some mathematics to figure out how far I am to go and when I should turn around. I rode with the group up past Patterson Lakes and then turned around and rode back to my house solo. 

Solo riding is something which I actually don't mind and actually enjoy. Although time flies by very slowly (and so does my speed)I find solo rides more beneficial for triathlon racing. I ended up riding 85km. 

Once I got home, I changed into my run gear and went for my 5km run off the bike. There is a route I have around my house which include a run along Beach Rd for about 2km. Along this stretch I saw most of the Tri Alliance guys riding back towards Elwood (they turned off at Frankston). The first run off the bike was not pretty and the last time I did this was at Shepparton on the 18 Nov. A quick drink of chocolate milk to curb my hunger and it was a drive towards Elwood to join the crew for the swim. 

The swim at the bay was gorgeous. The water was nice and flat and I ended up swimming around 1.3km. A quick lunch at Sails and it was home for a well earned nap before I headed off to Springvale to buy food for the next day's Christmas dinner. 

1.3km Swim, 85km Ride, 5km Run

Day 2 - 23rd Dec

This day was similar to Day one except that I started from my house at 5am as I wanted to do the extra Port Melbourne loop. So before I met the group at Elwood, I had already done 25km solo. I noticed the winds had picked up. As I had started my ride earlier, I turned around at the end of Station St and headed home. A 5km run off the bike on the same route as yesterday. Although the temperature was higher than the previous day, the legs actually felt better and the run was more enjoyable. 

A drive to Elwood for a 1.2km swim and that was day 2 done and dusted. 

1.2km Swim, 80km Ride, 5km Run

Day 3 - 24th Dec

I had a massive dinner the night before which also consisted of a larger than my usual consumption of sugar. That and the combination of Melbourne's heat overnight, I had no sleep. The day's ride didn't eventuate on the road so I just did 80min on the windtrainer indoors. No run off the bike either as I had family commitments. 

Day 4 - 25th Dec

This was a day off Hell Week's schedule but I did the Santa Ride. I rode from my house to Elwood to meet the group there at 8am. The ride was a short one - Elwood to Black Rock return and we had coffee at Jerry's as we found out it was opened. After the coffee break, we then rode back to Mentone. 

55km Ride. 

Day 5 - 26th Dec

Boxing Day - This morning's ride was good. I started from my house at 5:10am as the meeting point was St Kilda rather than Elwood. I didn't have enough time to do the Port Melbourne route first so I just waited until the rest of the squad for about 15min. As I was turning around earlier than the rest of the long course group, I stayed at the back of the pack. The faster group who started the ride from Elwood also caught up with us at Brighton. The pace picked up dramatically and this lead to a split in the group which saw many riding solo. I ended up turning around past Patterson again and then rode home. As I had an upset stomach the night before, I was noticeably dehydrated on the ride. I opted out of the run as well as the swim as I wasn't feeling 100% and slept for the rest of the day.

85km Ride.

Tomorrow is my bday so I have opted out of an early morning ride and will be catching up with friends for breakfast instead. I will either do a long ride or a long run instead later in the day before an endurance swim at Sandringham at 6pm. 

Hell Week ends on the 29th Dec. I have also signed up with Rapha 500 which is a challenge set on Strava. The challenge is to ride 500km between Christmas day until New Years eve. I know that I have done about 130km so far so I do need to log some km in before the end of the year. My last day on the bike is possibly the 29th so it needs to be done by then!

Bendy Bendy Me.

Not sure if you are aware - I have Joint Hypermobility Syndrome (JHS).

I have seen a physiotherapist that specialises in these conditions and I scored a 10/10 for the Beighton (Score) Test.

The Beighton score is measured by adding 1 point for each of the following:

• Placing flat hands on the floor with straight legs
• Left knee bending backward
• Right knee bending backward
• Left elbow bending backward
• Right elbow bending backward
• Left thumb touching the forearm
• Right thumb touching the forearm
• Left little finger bending backward past 90 degrees
• Right little finger bending backward past 90 degrees

A Score of > 4 is extreme hypermobile.

These are just some of the photos I have taken over the last few years.








Thumbs can be twisted around 270 degrees (and be placed on the back of the hand)



Large toe touches little toe easily



Random bruising after long runs



Physical symptoms of JHS (for me) include:

• Unexplained bruises appearing out of no where (see photo)
• Stretch marks
• Dry mouth, constant thirst and cravings of salty foods
• Uncomfortable standing or sitting for long periods
• Sit with my legs/feet up - if I am required to sit for long periods of time - I am more comfortable sitting cross legged (e.g. during exams)
• Difficulties in breathing especially in cold weather
• Digestive problems (lead to previously misdiagnosis of IBS)

Loose joints causes an increase strain on nearby soft tissue and this is apparent around my hips, knees, ankles and shoulders. Strain around my neck has been more noticeable within the past 4 years with my triathlon training. My lower back pains are attributed from ligaments which should support and stabilise my spine, putting extra strain on the muscles to try and support the lower half of my body.

JHS also leads to my constant need to crack all my joints all the time - this is most frequent for my neck, shoulders, toes and ankles (a dozen times an hour), less frequently my fingers (several times a day).
As a triathlete, I do have to take note on how my body reacts with the training load. Things I have notices are:

• My (leg) muscles are noticeably sore (DOMS) after each run session and it lasts longer than most people.
• I do need to relieve my shoulders (by pressing my shoulder blades together) on the bike frequently as I am not able to sustain the aero position for long periods
• Pilates has helped with my core strength and my lower back pains have decreased
• Running in minimalist shoes have increased the strength of my ankles and feet (no shin splints for over 12 months)
• I need to have remedial massages and dry needling to relieve muscle tightness on a regular basis
• I have been advised to not do too much stretching as it elongates my joints - avoid yoga but bikram yoga is ok but advise the teacher.

So for the next few months whilst my training load increases, I will have to watch out for any signs of strain and remediate them as soon as possible. I have also changed my private health insurance to Fit Insurance and this will allow me to have regular massages (increase in frequency and decrease in out of pocket expenses) as well as having more rebates the more events I enter - WIN WIN!

The Journey begins (and Hell Week)

*cue dramatic music*

This is Build Week 1 and the start of my Ironman First Timer program. I am planning on doing all the sessions as per the program this week. As per Ollie's advice on Thursday night last week, the first few weeks is all about conditioning (the body and mind) to do the load. The must sessions are highlighted in bold below:

Monday am - Swim, pm Pilates
Tuesday am - Run, pm Windtrainer
Wednesday am - Swim, pm Pilates/Yoga
Thursday am - Run, pm Swim/Windtrainer combo
Friday am - Swim
Saturday am - Long Endurance Ride 5 hours +
Sunday am - Long Endurance Run

The difference between the Ironman Program and what I had been doing over the last 3 or so years is that I no longer of sleep-ins during Recovery week. Tuesday am and Thursday am will be active recovery instead of a no sessions. In the new year, I will also be taking Thursdays off work (February - March) so that I am able to rest/recover before the next 3 days of endurance training.

We have the Tri Alliance Hell Week coming up from the 22nd - 29th Dec (excl Christmas Day). As per our program (not as what is highlighted on the page) - do 2 options per day. For most days, I will do the ride and option of run off the bike or swim. For my bday (falls in the middle of Hell Week), I will have a sleep in and do a run and swim later in the day.

I really enjoy Hell Week as one of the guys in the squad posts Motivational Posters with topics relating to Hell Week and other insider jokes that happen during the week.

Here are some examples of posters from last year.

When one of the guys in the squad complained about how tired he was

Fish found at Brighton

Brighton Beach - on a good day



When Paddy had to deliberately fall to allow for another athlete to merge safely



For the disgusting parmas served at Sandringham Hotel after a swim session

Consistency and not over doing it is the key for Hell Week. As I have holidays from 22nd Dec - 13th Jan, I will take advantage of training and recovering in between sessions. The training timetable gets back into swing again on the 2nd January (recovery week).

I have been advised to consider if I am going to enter into the Sandringham Olympic Distance as I really need to do my long ride and long runs leading up to Ironman Melb and if I was to race Sandy, I will need to train through it without tapering or recovering.

The new year will be interesting. Looking at moving out of Mentone so I can be closer to training facilities and to move into a bigger place with a garage/shed and a proper kitchen. Have to make some changes to make my life easier.

Geelong is in 54 days with Melbourne in 96 days.

100 more days!

There is 100 more days left until my first Ironman Triathlon! From this day onwards, the number of days left until the race will be a 2-digit number. So excited!!

Last night, Tri Alliance had a (Tri Alliance athlete-only) info session on training for an Ironman (specifically for the Melbourne Ironman on the 24th March 2012).

It was an eye-opener to the training load, the impacts on us both mentally and physically and the people around us - our loved ones (family and friends) and work commitments. It was a reality check - this race is not to be taken lightly. Reasons why we need or want  to do an Ironman need to be clear. If this race was easy - then everyone will be signing up and doing it every weekend - a 3.8km swim, 180km ride and a 42.2km run. You can't do this race without any real training - simple as that.

For the people who have signed up for this event - there are two main feelings:
1) They are nervous and stressed about finishing the distances of the race respectively and about how much the day will hurt
2) They are excited about this day and can't wait for it

For me personally, I am more excited about this event than I am stressed. I trust my program and my abilities. I am not exceeding the program's intensity and I am mindful of my body's reaction to the training load.

I will write more about last night's info session and my reflection/strategy on them in another post. For now, I just wanted to express how positive about the next 100 days. I will use it to my best ability and enjoy the journey I have ahead of me.

Complete Bliss

In Melbourne, we have had really great weather in terms of temperature and wind (a rare thing for this city) over the last few days. Instead of my regular Wednesday morning swim, I opted for an open water swim instead in the afternoon.

Elwood beach has both its good and bad days. Some days it is like a (dirty) washing machine and on rare occasions, it is as calm and clean as glass. Yesterday was a glass-like day. It was hovering around 35 degrees at 5pm so I decided to go in without the wetsuit.

There were several people in the water swimming from pole to pole, some had wetsuits, others didn't. I suspected that as the Supersprint Elwood triathlon was this weekend, people are doing some last minute training.

I intended to do at least 2 pole to pole laps (making the swim just over 1km) but I was in such a good mood that I decided to just keep swimming and ended up swimming 4 pole to poles. This was the first time I had achieved this as the other times I would be (a) Too tired from swimming through chop or (b) bored out of my brains. I was in a good zone. Another thing different from my previous swims was that I didn't stop short (of the poles), I just swam around them and just kept going. I ended up swimming over 2km (Garmin showed 2.05km).

I am still not the best swimmer nor am I the fastest compared to others. I just felt great swimming (without the wetsuit) and free. I didn't have a care in the world apart from sighting (the pole and other swimmers). If it wasn't for the numbness of my tongue from the salt water or that my fingers and toes were getting wrinkly, I would have kept going.

I came out of the water and felt that I have achieved something great - it was not the fastest of swims as it was not a race as I came out of just under 45min, it was more of a reflection on how much I have grown as a triathlete. I reflected back to 2010 when I had my first athlete consultation with Coach Ollie and one of my goals about training was to not Fear the Open Water. Not being comfortable in open water and having the life savers pull me out of the Sandringham Active Feet race 2010 (was known as Brooks then) was the reason why I joined Tri Alliance. Now I no longer have no issues about going in for an open water swim by myself and being able to swim over 2km when I couldn't even swim to the first pole when I first joined the squad. I am no longer having any anxiety/panic attacks when I am in the open water and actually loving the activity more than anything.

Love. Bliss. Free.

Things I cannot live without as a triathlete (1)

1) Aussie Butt Cream - http://aussiebuttcream.com/
For the non-Australians reading this post, in Australia we have an (Australian) chamois cream called Aussie Butt Cream. I was introduced to this product by a friend of mine who gave it to me one Christmas (yeah, I am a true triathlete who receives gifts such as these...) I use both the tubes (have them next to the toilet so it can be applied after my last toilet stop before heading out the door) and the small convenient packets which can be stored in the back of my jersey so I can re-apply on long rides. The product can be found in most Australian bike shops but I always stock up at Ausbike. Not only do I apply this product on my chamois, I also use it around my neck to prevent chaffing from my wetsuit and sometimes on my feet to prevent blisters.

2) Up and Go (Vanilla Ice) - http://www.sanitarium.com.au/products/breakfast/up-and-go
Although this product is sometimes referred to as "Up and Shit" amongst my circle of friends. It is a dairy drink which contains maltodextrin which I take prior to my early morning swims. It provides me with enough energy to get through a morning swim set without the need to have a breakfast. It is what I am accustomed to consuming in the morning prior to my 45min drive to the pool and my OCD personality would not change this for anything - even when I have to go to the toilet as soon as I get there...

3) 1000 Mile (Trainer Liner) socks - http://www.1000mile.co.uk/running/1000-mile-ultimate-tactel-trainer-liner-sock/prod_48.html
It was after one of the years I did the Run for the Kids event, I attained massive blisters on both of my feet and that lead me to use these socks after doing some research on how 2 layers of socks can prevent blisters from occurring. I have used these since 2010 and have never looked back or had as much success with other brands.

4) My Garmin Forerunner 310XT, 910XT http://sites.garmin.com/forerunner910xt/?lang=en&country=AU#
My first Garmin was a 310XT, prior to training with this watch, I had no idea what my cadence, speed or distance I was doing. If you are a beginner to the sport, it is also hard to know what my perceived effort is. I am a numbers person so I do rely on this watch in my training for rides as well as my runs (less on the swim) and to also track my calories for refuel requirements. My 310XT failed on me in Aug 2012 and this is when I upgraded to the 910XT. The watch is slightly slimmer (and I am current not using quick release) and the watch allows you to store up to 7 bikes (of which I have 3 programmed in - Dale (TT), The Italian (Road) and Squeaky (old road for commuting). These computer watches are amazing!! If you are getting into the sport, I highly recommend getting one of these.

5) Original Source (Mint & Tea Tree) Shower Gel http://www.originalsource.com.au/skin-care-products/mint-and-tea-tree-shower-gel
After swim in the pool, chlorine is the last thing I (and my fellow workmates) to smell and this is a shower gel which I have used for the last 12monts+ after my swim sessions. The minty smell I just love and it does clean off the chlorine well enough (otherwise it does a bloody good job at masking it).

6) My iPhone
It is not only a phone, it is also my access to internet 24 hours a day, portable music player, camera and my alarm clock - can't live without my iPhone.

7) My Rocket Science Timing Band http://www.rocketsciencesports.com/index.php/women/accessories/timing-chip-strap-unisex.html
After racing several seasons with blisters and blood around my ankles from the velcro strap of the timing chip, I finally purchased a neoprene ankle strap from XOSize. The best $10 spent - no more blood or blisters.

8) Ear Drops
Some some reason, water gets lodged inside my ears whenever I swim (pool or open water), so whenever I can, I use ear drops to clear the water out. Clearing out water prevents swimmers ear (infections) as well as allowing you to hear. Go to your local chemist to see what is available - they are relatively cheap. I have even started to use it in T1. They are made out of alcohol and the way it works is that you tilt your head to one side, drop a few drops of the liquid into your ears, wait about 3 seconds and tilt your head the other way and the water evaporates our fast. Whilst you have tilted your head to empty out the fluid, do the other side.

9) Protein Shaker Bottles

I use the ones with a spring ball inside to help with the mixing of powder and liquid. I have used several types of shakers and I find that with the spring ball hitting the sides of the container it mixes better. They are relatively cheap and I just buy a bulk set (of 6) from Ebay.

10) Zip Lock Bags

I use these bags in different sizes for different purposes. Sandwich size bags are used to keep phone, cards and some money in and is carried around when I am on the bike Larger size bags are used to store clothing (wet separate from dry) for various purposes. Smaller bags are used to store food (as you are constantly eating) and when travelling, you can carry your protein powder needs without carrying the entire container.

11) RoadID http://www.roadid.com/Common/Products.aspx

This is one of the most important things to have and I highly recommend it. Many people say that they have their emergency contact on their phone - this is not sufficient as you don't carry your phone with you everywhere you go (swim?!) and also a phone is something which can be damaged easily (falling off your bike). They are not expensive and I recommend the wrist bands (rubber ones). I recommend the following information on the ID:

• Name, Year of Birth
• Emergency Contact(s) (make sure that the emergency contact(s) knows that they are your emergency contact, keep this contact up to date and ensure that they are living in the same city if possible)
• Medical Conditions or Allergies to medication
• Blood Type and if you are an organ donor (your choice).

This wrist band is not only recommended for triathletes, cyclists or runners, it is also recommended to be worn by children too.

Hope you have enjoyed this blog entry. I will have more of this coming up and I take note of the little things I use for triathlon training and racing.

Author's note - This entry is not intended to be product reviews nor is it paid endorsements.

The Ironman - Its not just about the distances.

Yesterday, we had about 35+ Tri Alliance athletes who raced the Busselton Ironman in Western Australia - 3.8km swim, 180km ride and a 42.2km run.

Our Tri Alliance (Vic) squad - Nathan S, Peter H, Dale B,
Brett A, Greg N, Jody B, Paul O'D, Marina J and Jay M

There are four official triathlons branded as IRONMAN - this being IMWA - West Australia (Busselton - Busso), IMAus - NSW (Port Macquarie), IM Melbourne (Asia Pacific Championships) and IMCairns (formerly Challenge Cairns).

I was glued to my iPhone yesterday as I was getting updates from the cheer squad in Busso about how our fellow squad members were holding up from start to finish. Towards the end of the day (their race), the magnitude and weight of the Ironman race was made ever more clear to me.

The last 2 days have been a real test to me in terms of training, balancing family/triathlon and mental strength. On Sunday, we had 130km on our program to ride. I was tossing up between riding from my house or drive down to Brighton to start with the crew. Knowing that the winds would pick up with the heat, I decided to start my ride early (from my house) and mentally, it would appear like a shorter ride as I get to also finish the ride 15km earlier than the rest. The ride down towards Humphries road was a breeze as we had a tail wind and we road as a group for most of it. As none of us had done the Two Bays loop before, we ended up just doing hill repeats of Humphries. I then decided to ride towards Canadian Bay Rd and then turn around and head back towards Brighton and then home. The head wind picked up (winds up to 40km/hr Northerly) but I just kept as close to 90rpm as I could (large chain ring still but riding on my 26 gear) and in aero position. It was a hard ride but do-able.

The ride was cut short however as I was stung by a bee on the inside of my cheek. The bee must have been on my drink bottle when I took a sip of water. I didn't know what the painful sting was on the inside of my mouth until I spat out the bee. My heart was thumping hard from the adrenalin and didn't notice the pain slowly increasing in my mouth. This happened around Mordialloc and due to the increase in pain, I decided to just ride home. My ride ended up being 100km (30km short of my program). Mentally, I gave in to the pain of the sting rather than pushing through it to finish my ride.

The rest of the day was spent in Geelong with the family. I noted the route to Highton along the freeway and noticed that bikes are only allowed on after Werribee and before the Midland Hwy. Some people ride along the freeway along the emergency lane as it is quickest but other say that that route is dangerous due to trucks and cars travelling at 100km+ and there is much debris (glass and truck tyres) along there. I will need to investigate further on how to ride down to Geelong real soon as I would like to do a few of these rides within my break.

On Sunday, it was back to Fairfield for the endurance run. The program had 16 km (at half marathon pace) but I ended up running 15.7km at a T2-3 pace. I ran with one of the guys from the squad and we spoke about our respective feelings on the Ironman race. It would be the first Ironman for both of us and we both have our strengths and weaknesses. We both agreed that an event like this takes mental strength more than physical. You can (and will) hurt but it is your mind that gets you (eventually) over the line.

The water temperature in the river was no longer cold enough for any benefits of soaking so I drove home and bought 2 bags of ice and soaked my legs in the bathtub. After a long yum-cha lunch with the family (2 days in a row spent with family!), it was back to the house to monitor the ironman race.

Whilst I observed both twitter and facebook feeds about IMWA, I noticed how the feeds were about how tough the day/race was and how long they have to go. This brought a weight upon my shoulders as now I will have to balance family and triathlon more than ever and at the most busiest time of my triathlon life. My parents are trying to settle in Geelong (renting/buying house, furniture and general life settling things) and they would want me to be with them through that journey and helping them make family decisions whilst I am trying to train for the biggest event of my life.

My non-triathlete friends (and family) cannot comprehend the thought of spending 6+ hours on the saddle and running for hours on end but I am also not able to explain why I need to do triathlons or why I actually enjoy it, I just do it. It is just what I do - my own challenge.

Mental strength is something which I currently lack and I know that it will either make or break me come race day. I have a few plans to help me with this hurdle and hopefully I will overcome it and flourish on the day.  The Ironman race is not just about swimming 3.8km in what can be described as a washing machine filled with salt water and arms and legs punching and kicking you, it is not just about riding a bike for 180km on a road alone and it is not about just running (walking and jogging) a marathon - it is about keeping a strong mindset for 8-17 hours. The longer you are on the course, the more strength you need to push on through. As I am not a seasoned triathlete and this being my first ever Ironman distance race, I have no doubt that I will be on the course for over 13 hours. I am aware that it will not be an easy day (if it was easy, everybody would be doing it), it will be a tough day out there but I know that the day will be filled with support, love and I promise to smile the whole way through.

The Ironman Program ---- Giddy-Up!

This week was the first official start of my build towards my Ironman race on the 24th March 2013. Having finished my first long course race at Shepparton (half Ironman) on the 18th Nov 2012, I have had the most greatest of recovery (2) weeks. I really needed the break - not only it gave my body a chance to recover, it also gave my mind some time to get back into clockwork.

Doing a long course race is not only taxing on the body, it was also strenuous on the mind. I was like a zombie after the race, I couldn't speak or decide on what I was doing, forgetting things which resulted in the lack of sleep due to being restless (and worrying about what else have I forgotten to do). I took on some advice from the coaches, I slept in and caught up on my sleep over the last 2 weeks and now ready to get into the new phase of my life.

The coaches uploaded the new Dec program over the weekend and now I am part of the Ironman (first-timer) group. The mileage will increase (but slowly) as to keep our bodies in tip-top shape for the big weeks coming up. Last thing we want to do is burn out mentally and physically (injuries = yikes) before being able to step onto the shores of Frankston for the start of the race.

I made my comeback to training slightly earlier than the program by attending the long endurance run on Sunday (2nd Dec) at Fairfield. I thought it would not do me much harm as it was a taper week for the Busso guys (Jody and Greg) and also for Canberra and Taupo (Steve and Nick). It was a good 14km run with breaks in between where we could ask Greg some questions which ranged from the program, alcohol and training, run techniques through to Hell Week which starts on the 22nd Dec.

The program for Ironman distance triathlon looks great. Swim sessions are all over 3km long, windtrainer sessions are generally over 55km (generally 90min long) and long rides are starting at around 130km. Runs will start back at 15km on Sundays with 10-12km on Tuesdays and Thursdays. For the first few weeks, I will be swimming, riding and running up to 10km, 230km and 40km respectively. We then have "Hell Week" where we ride, run off the bike (or run longer later in the day) and finish it off with swimming for 7 days (exc Christmas Day).

I will try to stick to the program as much as I can, keeping in mind the balance of work/family/social commitments I have over the next 3 months. My parents have decided to pack their bags and left Darwin to come back to Victoria and will be wanting to settle in Geelong so I will need to do my good daughter duties and just be with them when I can. I guess the upside is that I will have some accommodation sorted in Feb for the Geelong Long Course race!

I will scout out good ride routes from Mentone to Geelong so I can see them on Saturdays and take the train home in the afternoon. This is only a plan. First things first - find a good riding route and maybe some riding buddies.

So for the next few months, I will be doing the following:

Monday - am Swim, pm Pilates
Tuesday - am Run, pm Windtrainer
Wednesday - am Swim, pm Swim (open water)/no training - balance life (dinner with friends)
Thursday - am Run, pm Combo (Swim/Windtrainer)
Friday - am Swim, pm No Training (or Swim if am Swim does not happen)
Saturday - am - pm Loooooong ride
Sunday - am Long Run and open water swim may be introduced

On recovery weeks, I will have no training on Thursday am and may take Friday off.

Something Different
Two people whom I would like to introduce to you all are the male and female Tri Alliance ambassadors for 2012-2013 - Andy Wood-Rich and Lisa MacFarlane. Follow their blogs and their journey with Tri Alliance. They are both great people who love the club and the sport of triathlon.

To M-Dot or not to M-Dot...

I need to firstly state a few of my personal views on tattoos before I go into my own thoughts about getting the M-Dot (after completing a full triathlon as part of an Ironman event).

My (2010) tattoo dedicated
 to the unconditional love
between my parents.

I love tattoos but only under the following circumstances:

1. Tattoos to symbolise something true to oneself. 
• For me, I have 2 on my (back) shoulders.
• One is my last name in Chinese which I got in 1998 and redone in 2010.
• The other is one which I dedicate to my parents (done in 2010) - it is two birds perched on cherry blossom branch. Birds have the same mate for life and I admire that my parents are still happily married and in love with each other after going through years of hardship. Cherry blossoms is for the fragility of life and the ever changing stages that it goes through and how my parents have come out of those challenges together and stronger than before.
• I personally can't stand people getting tattoos because of fashion and with no personal connection to their own culture of life (i.e. barb wire phase, Chinese character phase, tribal phase...)
2. My tattoos can be hidden with clothing
• Because I work in a corporate environment, I have my tattoos on my back which I am able to hide with clothing Mon -Fri , 9am - 5pm

Back to the M-Dot tattoo...

I have fantasied about getting a M-Dot tattoo (only after completing an Ironman Triathlon) since about 2008 when I was first introduced to the sport and learnt more about the whole Ironman (3.8km swim, 180km ride and 42.2km run). I have researched for both the actual tattoo design and the location for this little symbol to go on. Getting a M-dot tattoo is almost a badge of honor but the location of the tattoo is also half the appeal. You almost want it visible so that others know that - you are an Ironman. The more I do my research, the more I am less inclined to 1) Get an M-Dot and 2) Have it in a location that I want exposed for the following reasons:

• The M-Dot is a brand. There are other long distance triathlons out there and they are just not branded as an official Ironman race - these include the Challenge and Rev3 series (just to name a few). The distances are not exactly the same, these races are often cheaper and are more family friendly. The Rev3 series are only situated in the US. Is getting an M-dot equivalent to getting another logo branded on me - say a VW for my car? A half eaten Apple for all the Apple products I have? A Cannondale logo for the tri bike I have?
• Currently, the M-Dot symbolises the Ironman (triathlon). What happens in the future where political correctness goes too far and you can no longer call it an Ironman as it is non inclusive of females? (Personally, I hate being called an Ironwoman) What happens if the Ironman becomes Ironperson? or just Iron?




M-Dot tattoo (don't worry mum - its not mine)


• Can you really carry the Ironman tattoo on your body post your Ironman race if you no longer carry on the triathlete lifestyle? To put things bluntly, I don't particularly favour an image of an overweight person with an Ironman tattoo on them... Once you get the tattoo, are you pressured to carry on the lifestyle to show respect to the sport and the tattoo?
• If you have the tattoo exposed (or not) - why? If you want people to know about it (even strangers) then did you really get the tattoo for your own self satisfaction or did you need acknowledgement of others of a sport which only a small % of the general population cares about?

I am still not 100% convinced about getting the Ironman logo on my body (personally) for the above reasons however the appeal is still there. I have asked my mum to provide me with a couple of Chinese characters which I could have as my next tattoo after finishing the race on the 24th March 2013.

At the end of the day, getting a tattoo is not just for Christmas. It is permanent and I still strongly believe that it must be true to oneself. I will definitely get a tattoo post Ironman Melboune but to include the M-Dot will be something which I have to really contemplate on. As for the location - this is yet to be decided but for something different, it will be in a location which will not be hidden like my others.