Sunday, October 27, 2013

Week 13 Double Paganoni

Just after 3 am for 3.30am ride start

2nd time round at Paganoni Road

Metrio Brunch after the morning's ride and run ....Compression stockings and baby were optional
The work out of the week is without doubt the Double Paganoni .Started by Rod and Alistair during their Kona training 2 years ago , it is a rite of passage at Exceed or just another lame brain excuse to do a tough training session. It is a 200km ride and an hour run all before 12 noon. The rest of the week was pretty tame by comparison.

Monday was back to a new start of training and a fairly big week of training.

I had a good work out on the thread mill doing 8kms with 4kms at threshold of 5min per km and the rest at slightly less or faster. In the evening I swam with the squad and we had a warmup of 700m with 200m kick and then 200m x 6 with 150 and then running out of the pool and back for 50metres and then sprinting 50  meters back .Then a cool down of 100meters and 200m kick for a total of 2.2km

Tuesday I slept in as I was tired and decided to just do a wind trainer session for 1.20 and managed about 45kms although I had a slow leak and had to pump the tire up . Just worked on the legs and movement and a 10 x 1minute hard pace and a few minutes of climbing and the rest just under threshold.In the evening it was cross fit .Another hard session .We had to do 22 burpee Pull Ups , 22 squats ( I had 30kgs )  and 200meters of walking with a plate held above the head I carried 15kgs .We did it 4 times and I finished in under 44minutes . This Workout of the Day (WOD)called Whalsh  is done in 27 minutes by the super fit cross fitters .

Wednesday, again was supposed to be a swim session but  I slept in .I did run a hard session at Lunch time with 9.5km doing 4 x 7mins at threshold and then in the evening another 7km  for a total of 16.5km. I could not swim in the evening as I had to be by the computer to register for the Busselton 70.3 .It was painless but these days all these races sell out quick. Damm YOU IRONMAN.

Thursday , Tired and with hay fever I skipped riding in the morning and just ran at lunch time 5.5 km relatively easy on the treadmill and then rode to cross fit and back home .The cross fit session was a good solid work out of 45 minutes called the Down UP DOWN UP

Friday made it to my morning swim eventually .Rode there as I had left the car at the office. It was a busy session with over 40 swimmers in 5 lanes. I had a long warm up with fins and then drills and some underwater swimming ( a total of 1100m ) The main set was 300m threshold , 200m medium and then 100m fast x 2 and then a 100m fast for a total of 1300 and then a cool down which was 100m for me. Total 2.5km .

In the evening it was an easy run with Molly for about 5km in the bush tracks nearby.

Saturday was the big Training Day .I wasn't sure if I was  up to a  long ride and run but decided I will have a go. It was an early bedtime and I was up at 2.30am and out the door before 3am . Got to Metrios (the owners kindly put on a special breakfast or lunch really as it is 12 noon ) where we would end the run and rode into the city to wait for the rest of the Exceed group riding. We all started at 3.30am with the hope I would be able to hang on to the stronger riders. It was an eerie silence riding at this time of night and unfortunately 15km into the ride I had a puncture.rather than holding back everyone I waved them through . There went my wheel suck crutch for 200kms.

 I changed the tire in silence at 4am and managed to get one canister and saving my only other canister for any other puncture. It felt soft though . On with the ride into the darkness and despite the freeway lighting it was dark .I had my really good lights which were 900 lumen and they did the job. At 4.30am I ran into  4 kids on the bike path  and then nothing for the next hour and half.  Saw the 2 groups of Exceed riders heading back before dawn and I got past Paganoni Road about 5.30am as it was getting  light. That was roughly the 60km mark.

Turned around and headed back to the city and just past the 100km mark I turned a round got some water and headed back to do it again. On the way back to Perth  I saw the Exceeders training for Mandurah 70.3  riding the freeway bike path and also the NCTC groups.That perked up the spirit a lot as it was getting pretty lonely out there after 3 hours. The ride back to Paganoni was just mental and fortunately the conditions were benign .I felt cold and there was a bit of drizzle but really little wind . The turn around was the best sight ever .

If you ride the Freeway bike path , it is just a long straight boring bit of bitumen .Nothing to look at and nothing to focus. I grabbed a quick picture on my Iphone and then started the ride back. It was 8.30am . I was hoping to be back by 10.30 so I had enough time for the run and to be at the Cafe by noon. The ride back was good.I had periods of fatigue and tiredness in the legs but the last 60kms seemed to fly .I had no nutrition issues but realized I had to have more carbohydrate in me as i took no gels just Infinite powder. It seems to work and I had no cramps as well. Time will tell if it works in hotter conditions.

The ride back was fast as I managed to ride with 2 other triathletes and they set a hard pace. I only stuck with them for 15kms before having a pee stop and getting more water.I had about 5-6 bidons and 10 scoops of infinite powder and lots of snakes and soft lollies so I think it would have been about 400 to 500 calories of energy as a guess .

Got to Metrio's with the traffic and changed into my Hokas and off on the run. I started quick for the first 2kms at 5.30pace and then slowed down a bit as it was just warm . I ran without water which probably was a mistake .By the time I got back I was feeling pretty dehydrated. Ran just over 10kms . I couldn't eat anything and just had drinks. I slept early that night to make up for the 4 hours sleep i had the previous night.

Cottesloe Nice and Calm

Sunday , I swam with Les . I was really slow but got in a 1.5km swim at Cottesloe.It was beautiful and flat. The best part was coffee and Raspberry and white chocolate muffins for breakfast.

Swim 2.5hrs or 6.2km
Run: 4.2 hrs or 45kms
Bike : 290km 0r 10 hrs
cross fit : 1.45hrs
total:18.45 hrs

Friday, October 18, 2013

Week 12 A few hangups

Mundaring Weir Saturday Ride with NCTC

It was another mixed up week . I managed to run at Lunch time and did a solid 8km run and then did my swim session in the evening swimming 2.5km partly on my own with paddles and pull buoy and with the squad. Unfortunately later that evening had a throbbing pain in the right elbow and it began to swell. Got an infection probably from the grazes and skin I lost from a cross fit session 2 weeks earlier and the swimming may have also inflamed the joint .

Tuesday , I ended up doing a session in the evening at Kings park riding hill repeats and doing the circuit round Kings Park for an hour ( 28km) and then cross fit (evening)and running at lunch time on the threadmill .I did a quick 5.5km . It was a tiring day .

Tuesday Cross fit session
On Wednesday , again no swimming and on antibiotics for the arm and did a wind trainer session  ( with 10 x 1minute hard and a few minutes pedaling off the seat )in the evening for 50 minutes and ran off the bike and at lunch. On the thread mill I did a 7.5 km and after the bike session a 4km run with Molly easy.
Molly after her run I called the "2 paws in the Bucket run"

Thursday was again a busy day so just had a short run on the thread mill 6.5km.

Friday, no swimming , the arm was a little better but still with a swelling and tight . I had a  wind trainer session of an hour and ran with Molly for 4km and then a further 3km on my own.

She loves wind-trainer sessions?

Saturday's cross fit

Saturday , made it to the start of the NCTC hills ride .There were only 9 riders and an overcast sky. it was my usual route up the hills with a ride halfway down Kalamunda Road and then to Whelshpool road for the ride up and back into Piesse Brook and back again for a final climb up Mundaring weir Road into Kalamunda before riding back to Guildford. I started from home so it was another 24 kms to make it a 118km ride . Had a few cramps on the climb and I was the slowest  but glad I made it and felt good on the flats and downhills. It rained as expected so we got wet. One of the stronegr riders bonked at the end so I ended up staying with him till he had some of my jelly beans and was able to ride back to Guildford. Otherwise it was  a great morning out.For me it was close to 5 hours on the saddle.tried out my Infinite mix and it was concentrated but had no issues. I should have had a third bidon atleast for such a long ride though.

After a short Coffee break I cycled home and ran with Molly to the park and back running about 4.5km nice and slow. It again rained a bit and she got wet and muddy .She also met a dog , Bandit at the Park and had a good time playing with him.

In the afternoon despite the sore legs , I headed for crossfit and another good session of work outs.

Sunday , I did an hour run in the morning very easy and ran 10km and in the evening it was a windtrainer session of 50 minutes with some climbing and 1 minute hard efforts and some threshold efforts.

Swim 1hr and 2.5km
Run : 4.9hrs or 55km
cross fit : 1.5hrs
Bike: 7.75 hrs or 201 kms
Total: 15.15 hrs

Week 11

The week continued in Margaret River with Monday a long run in the Forest surrounding the Townsite and running on the rails to trails cycle route. It was wet and beautiful. I saw 3 runners at the beginning and nothing else but just nature and the stillness of a damp forest in the morning.There was little wind or sun and i used my Hokas which made for a very enjoyable run . I did not go hard and felt strong at the end despite not carrying any nutrition.I rode in the afternoon and managed about 48kms on caves road which was winding and undulating .No hard hills but just lots of small hills. The traffic was constant but the drivers were all careful. It was a nice spring day to be out enjoying the great wineries and landscape of the South- west.Then a slow run off the bike for 4kms

I took JJ for the usual sights including the Lighthouse and Simmos Ice-cream.

Tuesday, I did a short 8km run before leaving and in the afternoon I made it for Crossfit. It was a short but just as hard session.

Wednesday .I slept in so no swimming and ran in the afternoon doing 7.5km on the threadmill with 2 x 10minutes at threshold.

On Thursday , I ran at lunch doing 5.5km on the threadmill and then cycled to crossfit and was a hard session and did the whole hour and more with a warm up of 8 minutes of 20pull ups,  30 push ups , 40 crunches  and 50 squats.Then the main set which involved competing with someone else . there were 3 sets of 40 thrusters and 15 burpees , 40 deadlifts and 15 push ups and lastly 45 wall-balls . I rode home slowly as it was dark and I was just tired.

On Friday I rode to work and then ran 6.5km  on the threadmill and swam in the evening managing 2.4km straight out.

Saturday , was supposed to be a long ride but had hayfever and decided to just drop any training today. Sunday I did a nice slow long run to a friends palce and back for 16.6km.

the training is sporadic and have had far too many disruptions with illness and time issues ,work commitments and family commitments . Not as fast or strong but getting there . 

Total: 12.41hrs
Ride: 4.30 hrs or 100km
Swim: 1hr or 2.5km
Run:62 kms or 5.41hrs

Friday, October 11, 2013

Week 10 Hills and the South West

Caves Road , Margaret River

Rails to trails Run

Wine Tour on the Bike

The past week has been just trying to get back into a routine and building strength . After 2 weeks of illness getting back was never easy . reading the volume of work and training most triathletes are doing and in the weather we have had has been impressive and depressing. After last year , the body certainly has had a bit of a rebellion and the mind hasn't been too far behind. it just gets all too hard to put in the hours needed especially when I don't have the base I did have a few years back. But there is the rekindling of the passion but realistic expectations.

This has not been the best preparation but it is a start.  Monday , 30 September , still recovery and antibiotics. Tuesday , I ran on the treadmill just 7.5km  . It was hard with the lungs struggling and in the evening Cross fit. On Wednesday , I ran 7.5kms and swam in the evening 2.2km.We had a warm up and then a pyramid of distances starting at 100m to 300m with a medley after each distance and then back to 100 metres.

Thursday ,rode at Nedlands whilst everyone did a brick session .With the ride out and back covered 48kms.At lunch ran 5km on the threadmill and in the evening did another hard cross fit session.

Thursday's Cross fit session

Friday , Swam in the morning and did a massive 3km with an 800m warm up then a 200m, 400m , 1000m time trial , 400m and 200m before a cool down. I managed approximately a 21.25 minute time for my km effort .

At lunch , I ran 6 km on the threadmill and 4km in the evening with Molly .

Saturday it was back to the hills on a cold wet day . It was slow but I am glad I made it round the hills and survived. managed to finish 90kms and ran 3km with Molly and then coffee. I did have a few encounters on the road and posted a comment on my facebook as follows:

my rant for the morning . On the way up Kalamunda Road a guy ( I assume)in a white crappy car decides to intentionally rev his car right up against myself and another cyclist putting out lots of smoke and just coming within inches of the bikes. It was already a wet , foggy and overcast day . then on the way back at Guildford bridge I took 30 seconds to cross the one lane each way bridge and obviously cars bank up .An Evans air conditioning Ute gives me a real loud honking and again revs his engine as he passes .I fail to understand what he expected me to do ...don't use the road .I have interrupted his otherwise useless existence for all of 30 seconds and I am definitely not using them for any service. Otherwise was the usual wet foggy ride in the hills .A bit eerie in Pickering brook ,almost expect werewolf's and vampires to swoop down in that fog ...

 After the ride and run , I drove down to Margaret river for 4 days of riding and running . Whilst it wa stiring I managed a 20km ride on my MTB to prevelly beach and then ran a short 3.5km in the forest around the Townsite .

Sunday , I  was up early and rode down Caves Road for a 2 hour ride.There were lots of hills and despite the peaceful quiet and beautiful Karri forest , it was hard on the already tired legs. After the ride I had a short run of 5km in the magnificent trails which was the former rail line from Busselton to Augusta.The rest of the day was spent taking  Jonathan to the caves and sightseeing. The temperament of drivers on the roads was much better and I had no issues with any vehicles despite the narrow and winding roads .

Run : 4hrs or 40km
Swim: 5km or 2.10 hrs
Bike: 9hrs approx or 203kms
Cross fit: 1.45hrs
Total: approx 17hrs

Saturday, October 5, 2013

Enrico Varella The Ironman Magician

Enrico AVIVA SINGAPORE 70.3 Pic By Richard Leong

I first met Enrico in 2007 when I raced my second half Ironman and the inagural Singapore 70.3. Since those early days we have caught up at many races. He is without doubt , driven and yet anchored to the core of the enjoyment in participating and enjoying all things Triathlon and Ironman but not at the expense of his many other interest. A person of many talents including being a magician , he has since this interview qualified for the Boston Marathon next year and heads to Kona for the Ironman World championships , a deserved recipient of the Ironman legacy programe.

  1. Full name: Enrico Varella
  2. Age Group: 45-49
  3. Profession: Management Consultant
  4. Years in profession: Brief outline of what you do

I conduct training workshops and consulting sessions for executives and supervisors.
My focus is on    developing leadership at the workplace.

  1. Brief backgound: Where you grew up and were you into sports when you were younger?
I was born and raised in Singapore. I was a middle-distance runner 
(1,500m &   3,000m Steeplechase)in my secondary school, and took up bodybuilding
 when I was 16. I competed on the national level in 1990-1993 and won one
 runnner-up and three third placings.

  1. How many years have you been participating in Triathlons?
I started in 2004, beginning with a 10k, 21k and then a marathon.

  1. When did you realize you’d been bitten by the triathlon bug?
When I completed my first biathlon (swim and run), did not dehydrate, and suffered heat exhaustion. I cam back much prepared at the next race, and completed my first Olympic Distance triathlon.
  1. Triathlon experience: As long or as brief as you like
Started in 2004, and it continues today. I do at least two international marathons a year, and two Ironman triathlons annually. I, once, completed 5 Ironmans within 17 months. I did one 84km ultra-marathon and three ultra-marathons (52.5km each) – these format is not my preference. I have done the Ironman 70.3 World Championships in 2008 and 2009, and I will do the Hawaii Ironman Triathlon World Championships in October. I do several 10km and 21km runs each year, between my Ironman races.
  1. Walk us through your active lifestyle.  What is an average day when you are training for an ironman?

With one or two rest days integrated per week into my Ironman training schedule, I make time to train before or after work. I either do one long, single discipline or two shorter sessions (with two disciplines). For instance, I may have a masters swim session on Monday, followed by a 60-90 minute indoor-ride session (befor work), and a fast 10km run in the evening. On Saturdays, I either have an open-water swim followed with a fast 5km time trial. On Sundays, I do my long rides of 3-6 hours duration. I do each discipline at least thrice a week.
  1. When taking on such an event, how do you maintain your balance of work, life and family?
I manage this aspect well, as my Iron-mate is my important pivot point in my life. She accompanies me, and ensures my success in these adventures. We are both small business owners, so are either on the road or at meetings. Our lifestyle revolves around our projects or our vacation. Most of my races are part of our vacation.
  1. How does an active physical lifestyle tie in to your work ?( if at all)
I am fitter to face my work day. I stand on my feet most of the time as a classroom trainer, or teambuilding facilitator so my energy feeds me for long sessions. Plus, I have the advantage of having time to train when I am not teaching or facilitating a group conversation.
  1. Is there any synergy between triathlon (and being a triathlete) and running a business. If so please explain?
As you would know, John, I often draw the parallels between doing endurance, multi-sports, events and leadership. And, this leadership can be ‘rolled over’ (to use a Kona term) to business and one’s profession. The personal values of endurance sport that are synergistic to one’s vocation and recreation are: tenacity, determination, respect, patience, performance, excellence, optimism and perseverence. Given time, and we continue to learn and develop, we can build any business or career.
  1. What are your plans in respect to training for Kona.
Already, I began my training in earnest. (16-20 week plan) My latest discipline is waking up as early as 5.00am to do my indoor-rides, outdoor-rides, and long runs. I have also begun training twice a day, especially on a full working day. My focus will be to be stronger in my open-water swim, and be quicker and tougher on the ride. For my swim, I am swimming regularly focused on efficient technique, core strength and a comfortable race-pace. My rides will include more spin efficiency, riding with strong riders, and taking on more hilly conditions.This will allow me a better shot at a sub-4 hour marathon (one of my dreams). I have been speaking to Kona finishers and gleaning their wisdom. This include my coach Craig Holland (2005), and my tri-buddy Clifford Lee (2010, Legacy Lottery winner).
  1. What next after Kona and will you still do Ironman races or take up a new challenge?
I have IMNZ 2013 and IM Melbourne 2013, three weeks of each other. That will be my biggest challenge so far, to assess if my body can withstand the assault and onslaught within  a shorter time-frame. I believe I will still do Ironman triathlons for a few more years, opting new locations for vacation.
  1. Tell us about the one or a few inspirational moments of your Triathlon career. Are there any standout moments  or memories or accomplishments you are most proud of?
Earning a PB/BQ in the Hong Kong Marathon, finishing the Ironman 70.3 World Championships in 2008/2009, and winning the Kona Legacy Lottery. Racing funds for IMNZ charity (since 2010), Cystic Fibrosis For Kids really motivates me, and I am inspired by both adults and children with this condition. Getting additional donation this year, up to two weeks after completion was a pleasant surprise, as we exceeded our initial target.
  1. What do you enjoy the most about our sport?
The friendships, extended friendships, the sense of family, sense of shared achievement, and sense of adventure. There is mutual respect for participating and finishing.
  1. What is your favourite race and why?
Based on my pattern of finishers, IMNZ is one of them because I love the relatively untouched nature of the country. Based on toughness, it has to be Ironman Lanzarote’s hilly but picturesque bike-course.
  1. Who or what in Triathlon inspires you?
Many things inspire me: mainly the participants and their stories. The segment on the Everyday Person in the Ironman DVDs brings my emotiions out. I still choke back when I watch Blazeman, The Hoyts, and the physcially-challenged athletes (including my firend and world champion, Dr Hannes).  
  1. Do you have a favourite workout and if you do what is it?
Riding indoors has been, strangely, my preferred challenge. I have done 3.5 hours, and I aim to do 6-7 hours (before Kona) like my friend Dr Kua Harn Wei, a deca-Ironman finisher/former-world champion has done (regularly).
  1. What’s one unique thing we might see if we peeked inside your training bag?
I have no training-bag. I travel light when I train. I suppose it has to be power-gels, my Garmin 310XT/910XT watch, and my shades. I take a minimalist approach to training, and my shower at home.
  1. What’s your favorite pre-race or mid-race fuel?
My Coach, Craig Holland had me convert to Hammer Nutrition’s Perpeteum. I have found it causes no GI-distress for me. Pre-race, I like to consume a packet of gel.
  1. Do you have any rituals or good luck routines you do before a race?
I don’t shave before the race, and am scruffy-looking. It is a Samson thing.
  1. What’s your favorite triathlon discipline to compete at?
I suppose it is the run leg, however I don’t enjoy running very much. I enjoy the racing though.
  1. What’s something people might be surprised to find out about you?
As Mike Riley announced at the finishing-chute at IMNZ 2013, that I speak 
six languages.
I am also a semi-professional magician.
  1. When you are not training or competing, people can find you: 
Volunteering at charity events, practising magic, performing magic, writing, 
and watching films.
  1. What’s the one race you haven’t done yet that you like to do someday.  (and why)
On my bucket list are Norseman Extreme Triathlon, Challenge Wanaka, 
and perhaps,an X-Terra  race.

Friday, October 4, 2013

Weeks 8 and 9 The Flu Fighters

Life throws up many curve balls and the test is being able to take the punches and get up. This winter as many athletes in Perth will know has been one of the wettest in a few years and for me a difficult training period with several bouts of flu and colds. Weeks 8 and 9 unfortunately were a bit of a wash out with my training disrupted by the dreaded flu and chest infection.I had 3 lots of antibiotics and loss my voice for 3 days but I am now getting back into it. It is unfortunately not the best Ironman preparation and has been a yo-yo training programe. But my whinge pales into insignificance .Despite my very vulnerable constitution this year , I am thankful I am out there trying.

The past week also brought news of a friend who I ride regularly with  was diagnosed with Leukemia and  is now having chemotherapy. Hoping that all goes well. Saw him today and he is optimistic .There are really only 2 ways to see the world , half full and half empty .We all get to choose .Lastly this week , the sun has come out and it has been good to feel the warmth of the sun again. 

Thursday, October 3, 2013

Bill Scanlan Part 2

Bill Scanlan Mt Ventoux Triathlon
  1. Tell us about the one or a few inspirational moments of your Triathlon career. Are there any standout moments  or memories or accomplishments you are most proud of? The moment I will always be most proud of is racing as an age grouper in front of my Mum at Busselton IM. I had been out of competition for 2-3 years because my mum and stepfather both had cancer - it was a tough time! I felt so helpless in what I could do to help Mum so I decided to return to triathlon and do a race in her honour. I had a great race and finished in the top-20 but more important was for Mum to be there and for me to be able to pass the finishers medal on to her to let her know that I was so proud of her and the way she battled through some really difficult times. It was something that was hard for me to tell in her words and I have always thought that actions speak louder than words anyway. I hope she got the message
  2. What do you enjoy most about our sport: Now that I am not competing, I realise that one of the things I really enjoyed was being so fit. Not in a vain way but just the feeling of being so healthy and strong is such a nice feeling to have and probably not something you can replicate easily unless you have the threat of an impending race hanging over your head.
  3. What is your favourite race and why? Probably IM France. First of all Nice is an amazing location and the summer weather there is brilliant. The swim is in beautiful calm ocean water. But its the bike course that is magical: It is a one-lap course with flat parts, climbs, descents, rolling hills and some super steep (but short) sections. The bike courses in Europe really are about riding a bike not just time trialling in a straight line – I should not be critical, they are just different over there and there approach appeals to me. The scenery is spectacular. The run along the Promenade des Anglais is brutal in the hot sun but the atmosphere is incredible.
  4. Who or what in Triathlon inspires you? I get inspired by people involved in the sport who do it and understand sport as a deeply personal and internal thing. I am inspired by people who just love riding for the sake of riding and the freedom of being outdoors. I enjoy being around people who are always keen to learn and improve and people who are not content to just follow the crowd. People who are brave enough to really have a go knowing too well that there is a chance they could fail.
  5. Do you have a favourite workout and if you do what is it? A long trail run always made me feel good and strong and refreshed. Otherwise I used to really enjoying doing mash up sessions. I had a favourite lake I used to swim at in France. I would go there and do random circuits of swimming, running, core work, strength work and just keep on going until I could go no further. I used to do similar in a gym and create circuits that included bike work on a trainer, running on a treadmill and weights – you could really do some serious damage with those types of sessions and in a relatively short space of time. And they were always so intense that there would be no time for boredom.
  6. (bonus question)  What question did you hope that I’d ask you, but haven’t?  And what is the answer to that question. What are the biggest things you learned during your time as a pro athlete? I learned the importance of really being able to trust and back yourself in spite of niggling self doubts that most of us have. I learned that to be successful in any field you need to know yourself inside out and that you have to know how to play to your strengths while continually working on your weaknesses. One of the hardest things about doing this well is to really know what your strengths and weaknesses are, not just physically but all your strengths and weaknesses (triathlon is such a life encompassing sport!). I also learned that you should never accept the status quo: The best athletes I knew were always growing and learning and trying out new things. That is where true improvement comes from – those who are willing to take a gamble on a new way of doing things.
  7. What’s one unique thing we might see if we peeked inside your training bag? At the moment, you will find the hospital wristband that I wore when my son Raphael was born. This is because I went for a swim some days after he was born. We were still staying at hospital at the time so I was wearing the band but it was annoying to swim with, so I took it off and it is still in my bag (after almost 18 months).
  8. What’s your favorite pre-race or mid-race fuel? A can of Red Bull mid-race usually did the trick for me.
  9. Do you have any rituals or good luck routines you do before a race? Not really. I would always try to eat similar sorts of things before races but even this would change often as I always liked to experiment. I always raced better when my wife Claire was around, so over time people did start to call her my good luck charm .
  10. What’s your favorite triathlon discipline to compete at? The bike has always been a favourite of mine.
  11. How did you start up with BYL and coaching ? A good friend of mine started BYL. I was just lucky that he was keen for me to get involved and encouraged me to do so. So really, I just piggy backed on the hard work of somebody else. Most of the things I have done over time seem to have been the result of the goodwill of others . In this way I have been very fortunate.
  12. What’s something people might be surprised to find out about you? I really do not consider myself much of a sporty person and definately not a pure athlete. I just like to commit to things and work hard and this seems to be what is behind the direction that my life takes. If it is not in sport then there will always be something else that I am working towards.
  13. When you are not training or competing, people can find you: I have a knack for dissappearing from the scene when I am not out there training and racing so I guess I am not sure where people could find me, and I probably quite like it that way .
  14. What’s the one race you haven’t done yet that you like to do someday. I am not sure. I have been lucky to do some really great and iconic races in my time. I attempted Embrunman in 2011 but did not finish because I got hit by a car so perhaps I should go back there one day and try to finish it. But the thought of training for such a brutal race is rather daunting at this point in time. Who knows, life changes in an instant.

Bill Scanlan ...The Thinking Triathlete

Ironman France 2010

I first met Bill way back in 2006 . I had started training with Swim Coach Ray Utting at Bayswater . Bill swam in the first lane and was already an Ironman and I was in awe . It took several months before I had enough nerve to talk to him and since then he probably has regretted it as I used to catch up with him from time to time in the city just to talk triathlon. For those who do know him he is the genuine all round nice guy despite his scary fast credentials. He epitomizes all that is good about the sport when I first started . There was very little by way of  elitism in the sport .Everyone was helpful and encouraging and supportive .Since then paths have diverged and Bill has had an interesting triathlon history with a short stint as a Pro and some great success and times . I look forward to his return to endurance racing but am heartened that he enjoys his new role as Husband and father.

  1. Full name: Bill Scanlan
  2. Age Group: I guess I would be in 35-39 now
  3. Profession: Economist
  4. Years in profession: 10+
  5. Brief backgound :Where you grew up and were you into sports when you were younger? I grew up in Guildford (still live there in fact) and was never really into sport as a youngster. My family was not a sporty family at all but I did spend much of my early days tearing around Guildford on a bike. I would not really consider it sport – it was just what we did as kids back then. I remember I always used to race home from school on my bike as fast as I possibly could. Not because I was dying to get home but just because I loved the feeling of going fast. All the other kids used to cruise home and they all thought I was strange. I never thought about it much at the time but I guess it was a sign of where my life was heading.
  6. How many years have you been participating in Triathlons: I started triathlon in 1997 and competed up until 2012, with 2-3 years off somewhere along the way.
  7. When did you realize you’d been bitten by the triathlon bug? I guess winning my age group in my first race (a novice race) probably cemented my interest in triathlon. But I had probably decided even before that. I tend to think about things a lot and then once I have made my mind up, I am all in and this is what I did with triathlon.
  8. How did you get started in Triathlons: Prior to triathlon, I played competitive basketball but as I progressed through the ranks I found it harder and harder to compete with guys that just had this uncanny natural and athletic ability (and height!). Also sometimes I would find the politics and ego clashes that come with team sports to be a little frustrating. I friend of mine who used to run marathons and loved endurance sports suggested I try triathlon, so I did.....
  9. Triathlon experience: As long or as brief as you like: I raced age group for maybe 10 years, progressing from short races to Olympic Distance, to Half IM and eventually IM (back then people used to progress up to IM whereas this is not so much the done thing these days). I have raced in Kona twice in 2007 and 2008. In 2009, my wife and I had the opportunity to travel and for me to focus on triathlon so we went to France to live and I turned professional probably some time in 2010. I raced in France for a club (Triathl’aix) for a number of seasons and did a bit of racing in Australia during this time but my main focus was the European season. In 2012, a new boy came into our lives and since then triathlon has taken a back seat to family life.
  10. Walk us through your active lifestyle.  What is an average day when you are training for an ironman: Hard to answer that one as there were no real average days. In France I used to train about 25hrs per week – not a huge amount but there was always a lot of intensity. This is because, I had the endurance side of things under control but for me getting FAST was the harder thing. I guess I would swim most mornings. Bike during the day and then often run in the evenings. There would often be a couple of gym sessions per week as well. I think most of my training was focused on the bike as this is where we thought the most gains could be made.
  11. Now that you are not racing , what is an average week of training like and what do you do to stay fit? Recently I have been trying some new things out because I like to learn and experience different sports. I have been getting into rowing (which can be really hard work) and done a bit of track cycling too which is great fun. I commute to work on a bike every day and try to get out on the weekends for little stints of riding, running or swimming. Certainly nothing major though, just regular exercise to help keep me sane.
  12. When taking on an ironman event, how do you maintain your balance of work, life and family? This is something that is very hard to do and one of the reasons why I have not (to date) tried to mix IM and fatherhood. If I think back to being an age grouper, I think it boils down to being efficient with your time, having an understanding partner, cooperating and just accepting the fact that there will not be much time for leisure given your lifestyle choice. 

    The Col d'Izoard 2011
  13. How does an active physical lifestyle tie in to your work ?( if at all) These days my work is basically office work so there is not much physical activity going on there. But I do commute into work on the bike and I try to get out at lunch times for a run or gym session when I can.