The last hard week began as always with me sleeping in and skipping the swim training.
As ross wasn't back it was an easy decision with most of the squad having a break as well.
I did do my long medium pace run of 2 hrs...in the evening finishing the run 10 min shy of the 2 hr.I did approx 19.5 km and felt ok but not great.
Tuesday 26 May 2009 I was at Nedlands for the standard 1.5 hr hard ride.Did the ride alone as the others were doing a time trial .Finished with 4.5 laps and did 65 km overall.
Wed 27 May
Went for swim training.everyone still on break and there was only 3 of us in my lane did 2.5km with
warm up and drill 1km
300 x 5 = 1500m
Did my wed run with 1.15h with intevals of 2 x 10min at threshold and the rest easy..
Thursday
skipped early ride and did a windtrainer for 1.15 coach troy spineral.
29May 2009
Swim training again 2.5km
200free
200m back and free with fins
150free 50 back x3
underwater swim and free x 4 200m
400m easy,300 firm, 200 medium, 100m fast 100 medley and 100 medium 100 easy.
30 May 2009
Got up really early for the last long ride .started off at 5am and planned to ride up to Toodgay .It was dark for the first 1.5 hrs and riding along reid Hwy and up Redhill wasn't fun .It was fairly cold so I was glad I had my long sleve jersey and gloves.Got to gidgee by 6.30 and then struggled with the rolling hills to toodgay and went 4km out from the town before turning round and had a short break at the town.
Then started back at 88km mark and planned to head through to mundaring but in the end just cycled back the same way .Had another pitstop at gidgee and a sandwich which helped .Got down reasonably well .the wind was relatiely strong throughout but managed to get up to 60km downhill.
Had 3 pee stops and then headed home via reid and tonkin hwy .Unfortunately at 165km had a tire blow out .
The tire cut through and managed to replace the tube but the inner tube was blowing out through the cut when I pumped the tire so I was forced to cut short the ride as it was just too soft and I couldn't pump the tire up properly .Got home having done just under 170 km . Ran off the bike for an hour easy and felt ok.
End of the week.Rest day on sunday.Felt really tired after the 7.5 hrs yesterday and slept ery well .Legs felt tired after the Sat ride and run.
Decided better to just hae a break as planned in the programme.
will run on Monday. and swim at Cott.
The Iron Nun Sister Buder
At 78 she is still triathloning.if she can anyone can.
http://www.youtube.com/watch?v=mZWOwBWj58o
Sunday, May 31, 2009
Thursday, May 28, 2009
hot female triathletes
Why become a triathlete ....cause its fun , you feel good and there are so many hot female triathletes.LOL
But seriously as Pip says its about crossing that line and knowing you did it .It hurts but THAT MOMENT IS YOURS .
http://www.piptaylor.com/
But seriously as Pip says its about crossing that line and knowing you did it .It hurts but THAT MOMENT IS YOURS .
http://www.piptaylor.com/
Sunday, May 24, 2009
Not such a hard week
Monday 18 May 2009
The week started out hard but fizzled with the rain on the weekend .
I had a late start on Monday and skipped the swim but did a 2 hr run in the evening .
Did approx 19.5 km in 1.50 and felt ok .Ran at a medium pace and did not push hard.
It was dark and cold so a lttle hard running.
Tuesday 19
i did my ususal ride at nedlands and was alone for most of the ride till robbie caught up and rode the last 2 laps with him and hung in there taking turns when I could.
it was hard but with the run the night before I felt good.I did 66km and averaged just under 31kph.
That included the slow ride to nedlands so i think I was averaging 34kph for the 1.5hrs.
I have noticed the improvement in my ability to atleast hold the speed and stick with the stronger riders .In the evening I did an interval session as I was busy on wednesday evening.That went well with 4 x 7min at thresshold and the rest easy. Did 1.15m
On wed did the swim session and managed a slow 2.4km
Not feeling the need to push the swim sessions as I will focus more on my stroke after Austria.
On thursday witht he rains I slacked off and rested.I ran to swim session on friday evening and then ran back making it a 2.15 hr session.
On sat the rains came and i tried to do a computrainer session but the computer failed so I gave up.
Hope the weather is better this nest week as I am running out of time.
but overall I feel Iam stronget than the last campaign.
The week started out hard but fizzled with the rain on the weekend .
I had a late start on Monday and skipped the swim but did a 2 hr run in the evening .
Did approx 19.5 km in 1.50 and felt ok .Ran at a medium pace and did not push hard.
It was dark and cold so a lttle hard running.
Tuesday 19
i did my ususal ride at nedlands and was alone for most of the ride till robbie caught up and rode the last 2 laps with him and hung in there taking turns when I could.
it was hard but with the run the night before I felt good.I did 66km and averaged just under 31kph.
That included the slow ride to nedlands so i think I was averaging 34kph for the 1.5hrs.
I have noticed the improvement in my ability to atleast hold the speed and stick with the stronger riders .In the evening I did an interval session as I was busy on wednesday evening.That went well with 4 x 7min at thresshold and the rest easy. Did 1.15m
On wed did the swim session and managed a slow 2.4km
Not feeling the need to push the swim sessions as I will focus more on my stroke after Austria.
On thursday witht he rains I slacked off and rested.I ran to swim session on friday evening and then ran back making it a 2.15 hr session.
On sat the rains came and i tried to do a computrainer session but the computer failed so I gave up.
Hope the weather is better this nest week as I am running out of time.
but overall I feel Iam stronget than the last campaign.
Thursday, May 21, 2009
Tuesday, May 19, 2009
Monday, May 18, 2009
THE DON'T QUIT POEM
THE DON'T QUIT POEM
When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, if you must, but don't you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have won had he stuck it out;
Don't give up though the pace seems slow--
You may succeed with another blow.
Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victor's cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.
Success is failure turned inside out--
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you're hardest hit--
It's when things seem worst that you must not quit.
- Author unknown
When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, if you must, but don't you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have won had he stuck it out;
Don't give up though the pace seems slow--
You may succeed with another blow.
Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victor's cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.
Success is failure turned inside out--
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you're hardest hit--
It's when things seem worst that you must not quit.
- Author unknown
Sunday, May 17, 2009
start of the final block
After Busso it was straight back to training on Monday 4 May with swimmimg and then an hours run in the evening easy.
I was one of a few who showed up for swimming as everyone else was having a break after busso and resuming in june for the push towards the World championship in Brisbane in September.
On Tuesday , the legs were feeling tired but got up and did my 2 hr bike ride with the 1 hr hard session.Stuck to the group with ross and managed to even take a turn and finish hard .No training in the evening .
On Wednesday did my swim session and saw ross before he headed for the Giro D'Italia .he is away for 2 weeks so training on my own and swimming under Kara for the next few weeks.
wednesday had an easy run and thursday was a rest day.Just did a swim on friday evening and again not too many swimmers .Took it easy.Sat I did a 115km ride easy with Tony and trevor.Rode to subiaco via city beach ,picked up tony and then on to Trevors place and freo , pointwalter , Mt henry , shelley , curtin and back on albany highway to subiaco for coffee , before heading home.
Sunday was a rest day before the hard training started
Monday started with just the swim and skipped the 2 hour run as I had a NCTC meeting.
Tuesday i headed out for the ride early as had 1.5 hrs hard .Staretd out from the city at 5am and got to nedlands before 5.30 and started the loops .Not many cyclist around and it was pretty dark.Managed a lap before I was joined by rod and Julianna and with kept the pace up for a further lap and a half before they dropped off .Did 4.5 laps or approx 46km befor waiting for them and riding to the city for coffee.Did 66km all up
felt strong and not too puffed out.
Wednesday had the usual swim session in the morning and the run in the evening.The run was cut short just managed 1.15 as up was getting blisters wearing my new zoots without socks.Did 4 intervals of 6mins at thresshold but decided not to make the blisters worse.
thursday was a disaster .Just felt lazy so I did nothing.friday I skipped the swim but did a 1.5 hr run in the dark and felt good even though it was an easy run I did push a little harder .
Saturday was the first of 3 hard rides ...starting with 170k with hills.Tony decided to come so I started off at 5am from home to scarborough via reid hwy and then to city beach up the bvl to subaco and then down albany hwy to araluen and kalamunda
Had a crazy driver in a ute towing a trailer homking at us and acting aggresive just before 7am in albany hwy.Was just trying to run us off the road ...u could tell he had a thing against cyclist.Otherwise it was uneventful .When we got to the turnoff on albany hwy leading to Araluen...just at the end of the climb which was 11km but an easy climb,there was a white cross which said "RIP COOKIE"
what an omen ...
Canning Dam road was quiet and rough ...and very cold.
Lots of climbs and decents...enjoyed this leg alot but the road was rough and everything on the bike was rattling.
Got to the maximum speed of 66 kph here.
we then cut across brookton Hwy to join Canning Road and headed to Kalamunda.
After coffee and a bagutte, we headed home via canning , lesmurdie and whelspool road .lost Tony and headed to Orong and back via the city and bayswater , a few laps around inglewood and home.
Got straight into the 45 min run and ran without too much discomfort .It was pretty warm by 12 noon .
I managed to keep my drink up and particularly my carbo intake.
I think thats what got me through the ride.
I believe the carbo intake was atleast 70g per hour so it has helped as iw as usually taking less than 60g.
This ride I took
4 gels = 120g
5 Hi5 electrolite satchets =200g
2 bars = 60g
1 baguette =30g
12 dates = 40g
jelly beans =5g
total= 435
avearged 72g
water = 3.2 lit
approx 500m per hour
allowing 1 hr for the stops along the way.
salt had the salt from the elctrolyte and 3600mg added.
I was one of a few who showed up for swimming as everyone else was having a break after busso and resuming in june for the push towards the World championship in Brisbane in September.
On Tuesday , the legs were feeling tired but got up and did my 2 hr bike ride with the 1 hr hard session.Stuck to the group with ross and managed to even take a turn and finish hard .No training in the evening .
On Wednesday did my swim session and saw ross before he headed for the Giro D'Italia .he is away for 2 weeks so training on my own and swimming under Kara for the next few weeks.
wednesday had an easy run and thursday was a rest day.Just did a swim on friday evening and again not too many swimmers .Took it easy.Sat I did a 115km ride easy with Tony and trevor.Rode to subiaco via city beach ,picked up tony and then on to Trevors place and freo , pointwalter , Mt henry , shelley , curtin and back on albany highway to subiaco for coffee , before heading home.
Sunday was a rest day before the hard training started
Monday started with just the swim and skipped the 2 hour run as I had a NCTC meeting.
Tuesday i headed out for the ride early as had 1.5 hrs hard .Staretd out from the city at 5am and got to nedlands before 5.30 and started the loops .Not many cyclist around and it was pretty dark.Managed a lap before I was joined by rod and Julianna and with kept the pace up for a further lap and a half before they dropped off .Did 4.5 laps or approx 46km befor waiting for them and riding to the city for coffee.Did 66km all up
felt strong and not too puffed out.
Wednesday had the usual swim session in the morning and the run in the evening.The run was cut short just managed 1.15 as up was getting blisters wearing my new zoots without socks.Did 4 intervals of 6mins at thresshold but decided not to make the blisters worse.
thursday was a disaster .Just felt lazy so I did nothing.friday I skipped the swim but did a 1.5 hr run in the dark and felt good even though it was an easy run I did push a little harder .
Saturday was the first of 3 hard rides ...starting with 170k with hills.Tony decided to come so I started off at 5am from home to scarborough via reid hwy and then to city beach up the bvl to subaco and then down albany hwy to araluen and kalamunda
Had a crazy driver in a ute towing a trailer homking at us and acting aggresive just before 7am in albany hwy.Was just trying to run us off the road ...u could tell he had a thing against cyclist.Otherwise it was uneventful .When we got to the turnoff on albany hwy leading to Araluen...just at the end of the climb which was 11km but an easy climb,there was a white cross which said "RIP COOKIE"
what an omen ...
Canning Dam road was quiet and rough ...and very cold.
Lots of climbs and decents...enjoyed this leg alot but the road was rough and everything on the bike was rattling.
Got to the maximum speed of 66 kph here.
we then cut across brookton Hwy to join Canning Road and headed to Kalamunda.
After coffee and a bagutte, we headed home via canning , lesmurdie and whelspool road .lost Tony and headed to Orong and back via the city and bayswater , a few laps around inglewood and home.
Got straight into the 45 min run and ran without too much discomfort .It was pretty warm by 12 noon .
I managed to keep my drink up and particularly my carbo intake.
I think thats what got me through the ride.
I believe the carbo intake was atleast 70g per hour so it has helped as iw as usually taking less than 60g.
This ride I took
4 gels = 120g
5 Hi5 electrolite satchets =200g
2 bars = 60g
1 baguette =30g
12 dates = 40g
jelly beans =5g
total= 435
avearged 72g
water = 3.2 lit
approx 500m per hour
allowing 1 hr for the stops along the way.
salt had the salt from the elctrolyte and 3600mg added.
Wednesday, May 6, 2009
Race Week
On tuesday 28 April:
Had an easy ride with the group ...nearly everyone was racing on the weekend so we rode met up at Nedlands and rode round the river via stirling highway.It was a wonderful morning and for a change just a relatively leisurely pace by the front riders standards.It seem a touch fast for me but manageable.
Did the ride in just under 2 hours with my ride out to Nedlands.
Wednesday 29 April 2009
Had a swim session in the morning and swam 2.2 km with a solid block of 2 x 600m swims
(not exactly sure of the configuration of the sets we did )
In the evening did a 1 hour run round light street park in dianella.
I had a rest day on thursday and spent the evening getting the bike ready and getting my gear together .
I drove down to Busselton on friday morning with the family and got in before noon and had time to do a short 30 min ride , 15 min run and a 10 min swim ...lots of stingers and got a larger red welt on my neck.
The Race
As always race morning is a surreal experience ...it is dark with hundreds of people milling around .there is excitement and fear .So many things can go wrong in a race and yet i don't really think about it much .I do enjoy the atmosphere and I now know alot more people and there was alot more support although the family was fast asleep when the race started.
I did see my boss and his family , and lots of fellow North Coasters and guys i train with.
Got my bottles on my bike, pumped the tires and got into my wetsuit .took one carboshotz gel at 7am and hoped everything would go smmothly.
I was in the 3rd wave and all too soon we were off.i felt very comfortable in the water and it was a perfect day.The water was mill pond flat. just before the turn , I got overrun by the lead girls and literraly climbed over.before that I did get a few hits in the face and one kick but Iam getting used to it now...no panic.
Got round the bouy and the next buoy approx 50 metres ahed before the return swim to the beach.
i got out of the water in 36 mins and a new PB for me.
The T1 was ok but I was a little slow taking 3.46 to get out .
The bike stage was 3 laps of 30 km and it was packed and I found it difficuylt keeping the regulation distance and then riding round masses of cyclist.It probably did take its toll and I do have to learn to be a more consistent cyclist able to maintain a consistent pace .the stops and starts did not help .
I finished the bike leg in 2.35 although I was hoping I would be able to do it in 2.30 That is achievable and will be the goal next year.
The T2 was a disaster ...got lost trying to find my spot and took 2.46 .
Once on the run I settled down to a steady pace and took a gel at the end of the first 3.5km.It went downhill after the first lap and my heart rate drifted down to 90 bpm and i thought the coke would sustain me but i just didn't have enough energy .I struggled after that and it was only after the race that I realised i did not have enough on the bike .
i worked out that I had taken
electrolyte 50g
2 gels on bike 60g
1 gel on run 30 g
3 dates and jelly beans 15g
That meant I was short by about 200g of carbo atleast.
the coke on the run might have made up some of that but probably not that much
just did not take the nutrition too seriously for the half...lesson learnt.
Finished the race in 5.15 a new PB for me and i think with the hard weeks and short taper was a pleasing effort.
I pulled up ok and did my regulation ride the next day without much pain.
Sunday, May 3, 2009
more swim tips
Efficient Swimming With Dave Scott
Written by Triathlete
print Print email E-mail
Six-time Ironman World Champion, Dave Scott, spells out the basics of good swim technique just in time for tri season (but a little late for Wildflower!). Check it out, and get in the pool!
Written by Triathlete
print Print email E-mail
Six-time Ironman World Champion, Dave Scott, spells out the basics of good swim technique just in time for tri season (but a little late for Wildflower!). Check it out, and get in the pool!
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