Please help and Give generously.
For those who are new to this blog My name is John Cooke .I am a solicitor in Perth, Western Australia and a current Committee member/ Vice -President and Past president of the Ethnic Disability Advocacy Centre.( EDAC )
I am also a wannabe triathlete. I have recorded my training and thoughts on my journey in triathlon over the past 2 years on a blog. I am now training towards Ironman Lanzarote on 21 May 2011 and Ironman Busselton on 4 December 2011 An Ironman is a triathlon with a 3.8km swim , 180km bike and 42 km run.
As part of my commitment to compete in these two events I hope to raise funds for EDAC towards continuing the support and assistance they provide to people with disabilities so that an individual with a disability may realise their full potential .
In the sport of triathlon , many ordinary people from all walks of life come to realise that what seemed extraordinary in the beginning can be overcome with dedication and perseverance. For someone with a disability providing a voice and advocating for their rights to realise their potential is such a similar journey of possibility.
EDAC : Welcome to the Ethnic Disability Advocacy Centre
Time for the World's Toughest Ironman : Ironman Lanzarote
Ironman Busselton: ironman western australia
Please give generously or drop me a line on my blog or contact EDAC directly if you wish to know more about the organisation and or wish to support EDAC in any other way.
At the present moment all donations have to be made to the organisation and or its account. We are in the process of setting up an online facility for donations.
Donations can be made to EDAC and please provide your name and address as all donations are tax deductible :
EDAC Bank Account details
ABN No. 35 913 004 810
Bankwest
BSB 306 089
Account No. 011 451-0
Or sending a cheque to EDAC to :
Ethnic Disability Advocacy Centre:
320 Rokeby Road
Subiaco WA 6008
AUSTRALIA “
Tuesday, March 1, 2011
Sunday, February 27, 2011
A hot week
This week Perth has been hot .The night temperature has been in the 20s and the day temperature has been above 35C .Just hot and it has been a hard recovery week .It was a full on week and after Sunday's race I decided to skip my Monday run.
On Wednesday , I swam in the morning and we did a full session . I swam 2.5km and felt good with a long main set of 1000m and 600. and 2x200m . I ran in the evening and it was hot .I had planned on getting to the Running centre at Hay street to join the slow runners but they had taken off and I never caught them .
On Thursday it was up early and a ride out to Nedlands where I did threshold efforts along Mounts bay road with the group.My legs were still fatigued and I had some difficulty keeping up with the group. I think the running in the heat has made getting back into any reasonable state quick enough very difficult. I rode home in the evening and that was a long day with 3 hours on the bike in the heat.I managed to ride over 80kms .
Friday was an easy day I skipped swimming but did 2 runs a 55 min and 40 minute run at lunch time and in the evening. I ran from East Freo to Leighton Beach at lunch time just over 8km and came back dripping in sweat. In the evening it was a lot better and I did about 7km.
Saturday was a rest day with my fatigue and the heat and in retrospect it wasthe right decision despite the importance of doing the long rides.
I did swim on Sunday and Tony, Les ,Hanna and myself did a 2km plus swim at Cottesloe.There was lots of stingers (jellyfish with stingers) about and at the start I got one across my face .That nearly ended my swim as I struggled to get it off and then had to contend with foggy goggles.Manage to catch up with the rest at the Blue Duck Cafe and then head further on to the turn around at the steps at North Cottesloe. The return trip was just as bad with stingers along the way and I copped one on my lips.Fortunately I do not have a bad reaction to them and it just hurts.
The training cycle was to incorporate increasing volume and pace but with the heat this week I decided if I wanted to survive the next few weeks I had to listen to my body. It hard as the long training sessions are critical but with the Singapore 70.3 a few weeks away and a very hard few weeks ahead it it important to get as much rest as I can as well.
On Wednesday , I swam in the morning and we did a full session . I swam 2.5km and felt good with a long main set of 1000m and 600. and 2x200m . I ran in the evening and it was hot .I had planned on getting to the Running centre at Hay street to join the slow runners but they had taken off and I never caught them .
On Thursday it was up early and a ride out to Nedlands where I did threshold efforts along Mounts bay road with the group.My legs were still fatigued and I had some difficulty keeping up with the group. I think the running in the heat has made getting back into any reasonable state quick enough very difficult. I rode home in the evening and that was a long day with 3 hours on the bike in the heat.I managed to ride over 80kms .
Friday was an easy day I skipped swimming but did 2 runs a 55 min and 40 minute run at lunch time and in the evening. I ran from East Freo to Leighton Beach at lunch time just over 8km and came back dripping in sweat. In the evening it was a lot better and I did about 7km.
Saturday was a rest day with my fatigue and the heat and in retrospect it wasthe right decision despite the importance of doing the long rides.
I did swim on Sunday and Tony, Les ,Hanna and myself did a 2km plus swim at Cottesloe.There was lots of stingers (jellyfish with stingers) about and at the start I got one across my face .That nearly ended my swim as I struggled to get it off and then had to contend with foggy goggles.Manage to catch up with the rest at the Blue Duck Cafe and then head further on to the turn around at the steps at North Cottesloe. The return trip was just as bad with stingers along the way and I copped one on my lips.Fortunately I do not have a bad reaction to them and it just hurts.
The training cycle was to incorporate increasing volume and pace but with the heat this week I decided if I wanted to survive the next few weeks I had to listen to my body. It hard as the long training sessions are critical but with the Singapore 70.3 a few weeks away and a very hard few weeks ahead it it important to get as much rest as I can as well.
Friday, February 25, 2011
Tuesday, February 22, 2011
Mistaken Identity
Following yesterdays race , I discovered the results were different to what had been recorded in my Garmin.I had done a 14 plus swim (in your dreams ) but a slow bike and run to record a 1.28 . I then realised today that I had been given the timing chip for John Cook a triathlet in the 50-54 age group who shared my name bar the ë"at the end . He is obviously a fast swimmer. I got out of the water at 17mins.His time was 14 minutes plus.
My results if trievents change them for the record are :
Swim 00:17:28 Cycle 00:40:03 Run 00:23:32 Overall : 269 Gender : 218 Category : 12
Race time 1.21.05 A PB by 3 minutes
I got a response from tri events today:
Swim training was a easy 2.3km with a 200m warmup and 100m free with PB , 700m with a 100 free and 200medley and then 2x 100 fast and 2x 100 firm and cooldown of 200m .
Tuesday .We had a circuit at Nedlands with 5 minute plus going as hard as we could .I got dropped within the first lap as my legs just could not sustain the pace. I rode to run training in the evening and we did a fairly easy session.On the strength of my run on Sunday Iam now up a notch in pace for the run sessions with Brad on Tuesday.
Last week was an awesome week of training.
I did :
Bike : 290km or 10hours
run : 4.55 or 45km
swim : 9km or 3.30
total :18.5 hrs
My longest training week so far .
This week is another long week again . Those doing IMNZ are tapering and wished Jason Nutman all the best .Real chance of a spot in his age group .
Sadly heard today about the earthquake in Christchurch and the horror of the death and destruction . In such times all else is insignificant and life so very precious.
keep safe.
My results if trievents change them for the record are :
Swim 00:17:28 Cycle 00:40:03 Run 00:23:32 Overall : 269 Gender : 218 Category : 12
Race time 1.21.05 A PB by 3 minutes
I got a response from tri events today:
"Hi John,Monday 21 February was an easy day with just a swim and I skipped the run .My legs had been through a hard week.
Thank you for your email. Looking into this further are the interesting observations:
1. There is a John Cook 50-54M with Race No 271
2. There is a John Cooke 45-49M with Race No 228
3. Both of these competitors started in the same wave
4. John Cook (271) swam 17:28 (including run up beach onto grass), rode 40:03 (including both transitions) and ran 23:33.
5. Could it be possible that registration accidentally swapped your timing chips around?
6. Both competitors (the bib number and the chip number) show genuine chip reads across all timing systems and palm backup at the finish correlate with the bibs.
What I suspect has happened is you were allocated bib/chip 228 but picked up 271?
Regards
Stuart"
Swim training was a easy 2.3km with a 200m warmup and 100m free with PB , 700m with a 100 free and 200medley and then 2x 100 fast and 2x 100 firm and cooldown of 200m .
Tuesday .We had a circuit at Nedlands with 5 minute plus going as hard as we could .I got dropped within the first lap as my legs just could not sustain the pace. I rode to run training in the evening and we did a fairly easy session.On the strength of my run on Sunday Iam now up a notch in pace for the run sessions with Brad on Tuesday.
Last week was an awesome week of training.
I did :
Bike : 290km or 10hours
run : 4.55 or 45km
swim : 9km or 3.30
total :18.5 hrs
My longest training week so far .
This week is another long week again . Those doing IMNZ are tapering and wished Jason Nutman all the best .Real chance of a spot in his age group .
Sadly heard today about the earthquake in Christchurch and the horror of the death and destruction . In such times all else is insignificant and life so very precious.
keep safe.
Sunday, February 20, 2011
Love My Bike
 |
| Busselton Half 2010 with my bike Pic by David Tan |
Love your bike
Hillary's Triathlon 20 February 2011
After yesterday long ride it was a test to back it up with a race on Sunday Morning .My first for the year which is a surprise as I usually do a few during the season.But training has taken a priority over the short races. Finished in 1. hr20 mins .37 secs .But Trievemts had me at a time of 1.28 with a 3 minute faster swim . I know that is wrong as one of the guys who came in after me did a 1.23 . Sent them an email as they must have a glitch that may affect others. My results wont change the standings much.
It turned out to be a nice cool day with a no wetsuit swim .Took the dilemma of deciding whether to wear a wet suit out of the equation . I was a little stiff from the ride but otherwise fine.
The race itself was great fun . I manage to draft of someone and did not push too hard and just sat on his feet but he did go off course and so I had to make my way back without anyone to draft off. I got to the beach in 16.50 according to my Garmin and probably crossed the timing mat 40 secs later.
The bike leg was 3 laps on a km plus course with two short climbs. It was windy but enjoyable the only hard bit for me was the short climb my legs were pretty much cooked so I had to spin slowly up and try to make up time on the downhill and flats.I did a 37.25 on the bike course with some time in transition included as I did not press the Transition button on the Garmin till I was running out . So I was happy with the bike time given my legs.
The run was also pretty much as expected . I managed to run at about a 4.39 pace and did the 5km run in 23.35 mins which was a min faster than last year .
Happy with that given the weeks training and I am on track training wise.
It turned out to be a nice cool day with a no wetsuit swim .Took the dilemma of deciding whether to wear a wet suit out of the equation . I was a little stiff from the ride but otherwise fine.
The race itself was great fun . I manage to draft of someone and did not push too hard and just sat on his feet but he did go off course and so I had to make my way back without anyone to draft off. I got to the beach in 16.50 according to my Garmin and probably crossed the timing mat 40 secs later.
The bike leg was 3 laps on a km plus course with two short climbs. It was windy but enjoyable the only hard bit for me was the short climb my legs were pretty much cooked so I had to spin slowly up and try to make up time on the downhill and flats.I did a 37.25 on the bike course with some time in transition included as I did not press the Transition button on the Garmin till I was running out . So I was happy with the bike time given my legs.
The run was also pretty much as expected . I managed to run at about a 4.39 pace and did the 5km run in 23.35 mins which was a min faster than last year .
Happy with that given the weeks training and I am on track training wise.
Saturday, February 19, 2011
A Hard Ride
Saturday 19 February ,like any other Saturday presently is my long ride day. I spend each Friday evening trying to work out where I am going to ride.
The day before , training is lighter .I had my swim in the morning .my legs were heavy from the previous day and I did most of the session in fins and a light easy run in the evening. I did get back pretty late and had to get my food and drink ready for the early start.
It wasn't too early a start as I eventually left the house at 6am .Made my way down to Subiaco and I wanted to join the CRT ride but there was no one familiar there so I pushed off on my own. At Cottesloe I got overtaken by Riderchoice riders and just stayed with them .Managed to do my efforts of 2 x 20km with them for the most part.
At Mount Henry Bridge I left them and headed for the freeway cycle path to Roe Highway.I then headed to Whelshpool Road for the hills .
It was hot and a little windy .I struggled up Welshpool Road with the fatigue in my legs setting in after the hard week. I got to the BP Station and had a coke and bottle of water .The continues to the end of the road and rode to Kalamunda.I then rode towards Mundaring and had the downhill and climbs along Mundaring Weir road to contend . Mundaring Weir Dam
It was hot and I went thru 5 to 6 bidons .At Mundaring I had a pit stop at Dome cafe and had a Lemon slushy .
Food intake was:
gatorade 50 g carbohydrate
dates 25 g carbohydrates
coke 25g
slushy 25g
gels 120g
total 245g
water approx 4.5l
I probably did not have enough but it was just hard to eat much in the heat so I will have to keep trying.
The road from Kalamunda to Home is a familiar one as I use to ride thru on Sunday with Tim in 2008 and 2009 .From Mundaring it was a quick road to Darlington and Helena Valley and then onto Guildford.I got home after a quick stop at my Parents place at about 11.45am it was a slow 147 km over 5.5 hours.
The legs were not feeling too bad. just tired.I skipped my short run as I am racing tomorrow. That should be fun .
FOR THE WEEK:
Run: 4.20 or approx 40km
Bike: 10.5 hrs or approx 175km
swim : 3.15 hrs or 8.2km
Total: 17.5 hrs
The day before , training is lighter .I had my swim in the morning .my legs were heavy from the previous day and I did most of the session in fins and a light easy run in the evening. I did get back pretty late and had to get my food and drink ready for the early start.
It wasn't too early a start as I eventually left the house at 6am .Made my way down to Subiaco and I wanted to join the CRT ride but there was no one familiar there so I pushed off on my own. At Cottesloe I got overtaken by Riderchoice riders and just stayed with them .Managed to do my efforts of 2 x 20km with them for the most part.
At Mount Henry Bridge I left them and headed for the freeway cycle path to Roe Highway.I then headed to Whelshpool Road for the hills .
 |
| WhelshpoolRoad heading to Kalamunda Picture from Main Roads WA |
It was hot and a little windy .I struggled up Welshpool Road with the fatigue in my legs setting in after the hard week. I got to the BP Station and had a coke and bottle of water .The continues to the end of the road and rode to Kalamunda.I then rode towards Mundaring and had the downhill and climbs along Mundaring Weir road to contend . Mundaring Weir Dam
It was hot and I went thru 5 to 6 bidons .At Mundaring I had a pit stop at Dome cafe and had a Lemon slushy .
Food intake was:
gatorade 50 g carbohydrate
dates 25 g carbohydrates
coke 25g
slushy 25g
gels 120g
total 245g
water approx 4.5l
I probably did not have enough but it was just hard to eat much in the heat so I will have to keep trying.
The road from Kalamunda to Home is a familiar one as I use to ride thru on Sunday with Tim in 2008 and 2009 .From Mundaring it was a quick road to Darlington and Helena Valley and then onto Guildford.I got home after a quick stop at my Parents place at about 11.45am it was a slow 147 km over 5.5 hours.
The legs were not feeling too bad. just tired.I skipped my short run as I am racing tomorrow. That should be fun .
FOR THE WEEK:
Run: 4.20 or approx 40km
Bike: 10.5 hrs or approx 175km
swim : 3.15 hrs or 8.2km
Total: 17.5 hrs
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