tag:blogger.com,1999:blog-1422819719745074572024-03-05T16:25:45.030-08:00Crosso's CornerConfessions of an Age Group Triathlon hack.Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.comBlogger53125tag:blogger.com,1999:blog-142281971974507457.post-41624424547953174812014-09-27T03:35:00.000-07:002014-09-27T03:54:27.167-07:00RACE REPORT: Ironman 70.3 World Championship<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/QprQdK4H2Mc?list=UUEOEBDnYa9tUSsbVr_z6-ew" width="560"></iframe>
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<b><span style="font-family: inherit;">Short-Version:</span></b><br />
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<b style="font-family: inherit;">Preamble</b><span style="font-family: inherit;">:</span><br />
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<span style="font-family: inherit;">In my last post I wrote about 'chopping wood' (a.k.a Doing The Work) from the 'Winter Window'. I had 6 months between Wollongong Oly/NSW State Champs to put my head down and,with the guidance and support of Alex and the AP10 team, put in consistent work ahead of the season. </span></div>
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<span style="font-family: inherit;">Last month I toed the line at the Ironman 70.3 World Championship in Mont-Tremblant, Canada, in my first goal race of the year.</span></div>
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<a href="http://www.xtri.com/modules/imageresizer/7ca/cc5/4ebbdbeca3/375x270pCENTERxTOP.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.xtri.com/modules/imageresizer/7ca/cc5/4ebbdbeca3/375x270pCENTERxTOP.png" height="143" width="200" /></a><span style="font-family: inherit;">Having qualified on a roll-down slot in Auckland in January, I considered myself privileged to be racing. But, at the same time, I knew I merited that place. Alex encouraged me to take on higher expectations of myself: "you're a different athlete now."</span></div>
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<span style="font-family: inherit;">With that in mind, I was excited to get amongst it and test myself. It would be a lie to suggest I didn't have some high expectations of myself - not in terms of a time, or rank, but performance. I expected to be able to swim faster, push more watts on the bike, and run better. Simple: get the most of out myself, leave nothing out there.</span></div>
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<span style="font-family: inherit;">Race week approached quickly, and with vigor. On Tuesday, I awoke with rapidly-progressing head cold which wasn't promising to be a great travel companion. As it turned out, the plane's AC may have dried out my sinuses enough to give the cold a good kick in the viral guts. Arriving in Ottawa on Wednesday evening I felt considerably better, just carrying a bit of a sniffle.</span></div>
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<span style="font-family: inherit;">We headed up to Mont-Tremblant on Thursday and excitement was running high. </span></div>
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<span style="font-family: inherit;">The few days prior to the race were really nice - gorgeous weather and plenty of time to hang out with friends and enjoy the atmosphere. Once check in was completed, things felt pretty real!</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Checked in - it's getting real.</span></td></tr>
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<b><span style="font-family: inherit;">Race morning:</span></b></div>
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<span style="font-family: inherit;">With a 8:40 start there was plenty of time to get things done race morning. I woke up, made a coffee and a bowl of porridge, then headed down to transition to do a few things. I was back by 7:30, made another coffee then the crew and I headed down to see the PRO start at 8. </span></div>
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<span style="font-family: inherit;">After seeing the F-18 fly over and the studs take to the water, it was my turn to put my wetsuit on, and warm up.</span><br />
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<span style="font-family: inherit;">After getting a good warm up in, I was one of the last guys to make it to the starting corral. Trevor was there marshaling folks in, was good to see him just prior to the start. He snapped a quick pic of the AG prior to the gun going..</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgftiCW7LH0NQ3nwMXcMuxYfU-pCWn70gr8hKmPTCrjSnKLHey5AmiFDQR13rtnp0Rmexg4V6aCmkFsZFh0xHLGRCA1vm18yOvRyrxoPnwyuSNvQW7C6TCsE8LGWQFfaKsGhXsyaKMRI9tL/s1600/10574358_284453735094165_3007017458734894949_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgftiCW7LH0NQ3nwMXcMuxYfU-pCWn70gr8hKmPTCrjSnKLHey5AmiFDQR13rtnp0Rmexg4V6aCmkFsZFh0xHLGRCA1vm18yOvRyrxoPnwyuSNvQW7C6TCsE8LGWQFfaKsGhXsyaKMRI9tL/s1600/10574358_284453735094165_3007017458734894949_n.jpg" height="475" width="640" /></span></a></td></tr>
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<span style="font-family: inherit;">SWIM (1.9km): 29:54</span></h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRxJgY29XqM_iHGkqXKT6aVEU2AnUY2gWdIg8KahvjXgDdteoRr5Fb8ZC0WdRr2fJfKeAWX_hLxdHNyoPprLu0oLQA_dXQgTZEiMI5v_0xBe6hv6ewMM6ZqI9aS9XdqF5uXBAqwNzMmywg/s1600/0796_014123.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: inherit;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRxJgY29XqM_iHGkqXKT6aVEU2AnUY2gWdIg8KahvjXgDdteoRr5Fb8ZC0WdRr2fJfKeAWX_hLxdHNyoPprLu0oLQA_dXQgTZEiMI5v_0xBe6hv6ewMM6ZqI9aS9XdqF5uXBAqwNzMmywg/s1600/0796_014123.jpg" height="400" width="266" /></span></a><span style="font-family: inherit;">It was a bit of a puzzle where to place myself among the guys on the beach. Being a World Championship, I expected most of these guys to be swimming in the 27-30 minute range. I swam under 30 in Auckland on a more technical course in a smaller group, so I hoped for a bit better on the feet of some of these guys. I lined up about 3 rows back, mid-pack.</span><br />
<span style="font-family: inherit;">The gun -well, the fireworks and military cannon- fired and we were off very, very quickly. Lots of fast guys in front of me, but none of them very good at a running start into the water - they kind of fell down in front of me and started thrashing. No duck dives and very little running into the water. Made it a bit weird when I dove onto a dude right in front.</span><br />
<span style="font-family: inherit;">After the chaos of the entry, it was the most hectic first 300m I have ever swum (with the exception of <a href="http://www.youtube.com/watch?v=onUDyjYHzyg" target="_blank">Ironman Melbourne last year</a>). There were a lot of limbs flying and 200-odd guys fighting for position in a pretty tight field. M35-39 had just started ahead of us with 400+ guys - I certainly didn't envy them!</span><br />
<span style="font-family: inherit;">I tried to stay on some sharp feet but the faster guys had already put a big gap on. Train had left the station, unfortunately.</span><br />
<span style="font-family: inherit;">There were always a bunch of guys around swimming the same pace so that was handy to jump on feet as much as possible and save some pennies.</span><br />
<span style="font-family: inherit;">Exiting the water, I was a bit disappointed after hoping to swim a low-29. Still, it was nice to be a minute faster than my 2012 swim on that course.</span><br />
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<span style="font-family: inherit;">T1: 4:57</span></h3>
<span style="font-family: inherit;">Obviously a massive T1! Wetsuit strippers fumbled a bit helping me get my suit off, not too sure it helped in the end. Being <i>right</i> at the swim exit, I still hadn't got my top-half off so that was probably a poor decision.</span><br />
<span style="font-family: inherit;">Not sure how far exactly the run from the swim exit to the Transition is, but it's certainly a few hundred metres. This time, the AG competitors had to detour via the banquet tent to pick up our T1 bags. I found mine, chucked on my helmet and stuffed my wetsuit into the bag before legging it out of there to the bike.</span><br />
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<span style="font-family: inherit;">Bike (90km): 2:26:48</span></h3>
<span style="font-family: inherit;">With Alex's guidance, I'd made some pretty solid gains on the pushy over the winter. So, I knew I would be in a position to ride well. My goal was to ride strong, 230-240w, but within limits, as I knew shredding the pins on the bike wouldn't be a good idea ahead of the run course Marc and Dom had put together.</span><br />
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<a href="http://connect.garmin.com/activity/589124319" target="_blank"><span style="font-family: inherit;">BIKE FILE</span></a><br />
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<span style="font-family: inherit;">The course in Mont-Tremblant is gorgeous. Rolling out on Montee Ryan, turn right onto the highway and gun it out to the turn around, return via a quick lap of St Jovite's main street, and then head up a few climbs towards Lac Superior before flying back down to T2. It's 1000m-or-so of climbing don't tend to stop it being a fast bike course.</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">With a head cold in race week, </span><br />
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<span style="font-family: inherit;">The problem, though, is that, until <a href="http://www.strava.com/activities/193715811/segments/4555095957" target="_blank">La Conception at 50km</a>, it's flat enough for people to draft (intentionally or not) and get a free ride. I certainly found this to be the case, particularly given the thin spread in swim times.</span><br />
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<span style="font-family: inherit;">Heading out on the initial rollers of Montee Ryan (the first 7km), it was nuts. It's a very narrow section (relative to the hwy and Lac Superior sections) and there were folks riding 3-wide and not passing. Most folks were pretty happy to roll through to the hwy like this, it appeared. You could either sit on the right and be blocked continually, or get on the pedals and pass folks continually. I chose the latter, but it did mean a few bigger power spikes early on.</span><br />
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<span style="font-family: inherit;">Onto the hwy we were faced with a mild head wind out to the turn around (from km 7 to km 30). It became pretty clear that it'd be one of the those days with a bunch of packs hanging around. The first big one I saw was m30-34, who were the first AG to start. Riding behind the pros, there was a massive pack of 50+ guys heading south. Could only shake my head.</span><br />
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<span style="font-family: inherit;">I think the headwind must have encouraged the poor decisions for a lot of these people on that way out. I passed two large packs (20+ competitors) all riding with little respect for the drafting/blocking rules (p.s. 7m is not enough, WTC).</span><br />
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<span style="font-family: inherit;">At the 30km mark, I was right on target, averaging 230w and feeling good. Heading south, the packs tended to spread and the pace quickened. There were 4 of us riding together in a legal pace line set up until La Conception where I climbed ahead of them and didn't see them again after cresting the hill.</span><br />
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<span style="font-family: inherit;">All remained pretty uneventful after that somewhat 'busy' start to the race. I was pretty solo through the village of Ste Jovite and then back into town, again over the the undulating Montee Ryan. Up, then, towards Lac Superieur for the final ~20km out-and-back section which is the hillier part of the course. I pushed up strongly, but tried to remain under CP. </span><br />
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<span style="font-family: inherit;">After making the turn and heading down, I was passed by a small pack of 10 or so guys (mostly Europeans from what I could see on their kits) riding very tightly. I was blocked by them a couple of times, which was really frustrating and, frankly, pretty damn dangerous on a fast, descending section of the course.</span><br />
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*There are quite a few other disappointing reports from the race, regarding drafting amongst both professionals and age-groupers. Take a read.<a href="http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/Drafting_at_70.3_WC_P5239235" target="_blank">. ST Thread</a><span id="goog_189566897"></span><span id="goog_189566898"></span><a href="https://www.blogger.com/"></a>.. J<a href="http://www.josh-amberger.com/joshblogs/2014/9/20/tale-of-two-races-mont-tremblant" target="_blank">osh Amberger's Race Re</a>p<span id="goog_189566908"></span><span id="goog_189566909"></span><a href="https://www.blogger.com/"></a>ort<span id="goog_189566911"></span><span id="goog_189566912"></span><a href="https://www.blogger.com/"></a> (best pro recount I've read - because it's honest!)<br />
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<span style="font-family: inherit;">T2: 2:06 </span></h3>
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<span style="font-family: inherit;">Run: 1:36:33</span></h3>
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<span style="font-family: inherit;">This was a disappointing end to the day. My run has always been my strong suit and not being able to deliver was a bit heartbreaking, particularly having worked so hard over winter. </span><br />
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<a href="http://connect.garmin.com/activity/598431517" target="_blank"><span style="font-family: inherit;">RUN FILE</span></a><br />
<span style="font-family: inherit;"><br />I figured I was in shape to run a 1:28+/-1min. I'd run 1:27 to qualify and figured I was in better shape and likely wouldn't run into a big pole this time on this course (which happened in Auckland!). </span><br />
<span style="font-family: inherit;">The first 5km or so, out to the turn-around, I felt great and thought I was on-track to post a great run. I clicked off the km's at a consistent effort (though the splits are a bit more varied due to the hilly nature of the course) averaging about a 4min/km pace on the [net] uphill to the turn-around.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_iwqMYkPwcp9nWD2nlltr9-tueR8DCIZ_8LKwcHl5qm6lLYbTMCL8c411bXaSoW6wvFqVmxQPZ9EHai9yKBSk7Ocb__O7do-I9uAHxYffZmw7uYCjXRGFwcPMZamiFhis70u0Z0fqBwhg/s1600/0796_052669.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_iwqMYkPwcp9nWD2nlltr9-tueR8DCIZ_8LKwcHl5qm6lLYbTMCL8c411bXaSoW6wvFqVmxQPZ9EHai9yKBSk7Ocb__O7do-I9uAHxYffZmw7uYCjXRGFwcPMZamiFhis70u0Z0fqBwhg/s1600/0796_052669.jpg" height="640" width="426" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">On the way out, lap 1. </span></td></tr>
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<span style="font-family: inherit;">It hit pretty quickly: after turning and beginning the trip back into town, my began to feel like they were burning. I tried wriggling my toes a bit and getting on with it, but it was to no avail. The downhill sections were brutal. I wasn't sure how, or why, this was happening. I had done a bunch of runs off the bike in this same sock-shoe combo, never having this pain - though I'd never done more than 30 minutes in them. </span><br />
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<span style="font-family: inherit;">The burning stayed with me for the rest of the run, and I tried to walk a few times at aid stations to give them a brief reprise, but it didn't really help. In the end, I failed to really push through the pain and get on with it. </span><br />
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<span style="font-family: inherit;">Despite the pain in my feet, I was still having a pretty good time on the course. It was nice to see Trevor, Gilly, Morgan, Diane and MC on the course and cheering. The cobblestone section (which was insane, by the way) climbing up to the top of the first ski lift, was amazing to run due to the crowd support. </span><br />
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<span style="font-family: inherit;">Crossing the line, it was hard not to be dissappointed with the thought of not leaving it all out there. But, I was really stoked to have had the opportunity to be out there and amongst it all. It's not every day you can race the best in the world. It's fair to say the calibre of age-groupers is mind blowing at events like this. We had 20-odd guys go under 4:15, including overall AG winner (yes, ignoring Colom's result) Robin Schneider. Those 20 first guys in my AG made up 1/5th of the first 100 finishers overall, including the 40-odd Pro males. Pretty stacked. I think, looking at the results, on my best day, I may have been around 70th. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGT-1vxKX8gUv1bCvU0_HjKrQW6CyDcXNauPbckz1zZ-9anIjKU-YL-Enx-fjg2DpdX_4Xye5d0AC2vQ9xbBBrhkHjiQeL8bT_vtj9Gtel1SIl2MqvX97GVr1Yp_RAQ4sdZbxNnUlmDeAR/s1600/0796_046096.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><span style="font-family: inherit;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGT-1vxKX8gUv1bCvU0_HjKrQW6CyDcXNauPbckz1zZ-9anIjKU-YL-Enx-fjg2DpdX_4Xye5d0AC2vQ9xbBBrhkHjiQeL8bT_vtj9Gtel1SIl2MqvX97GVr1Yp_RAQ4sdZbxNnUlmDeAR/s1600/0796_046096.jpg" height="640" width="425" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Top of the cobbles - awesome atmosphere!</span></td></tr>
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<span style="font-family: inherit;">That sets a solid benchmark for 2016 Ironman 70.3 World Championships on the Sunshine Coast, for which I'll try and qualify along with the guys from Ottawa - it's on boys!!</span><br />
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<span style="font-family: inherit;">In the meantime, onwards to Port Macquarie 70.3 in a few weeks. </span><br />
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-65110246178747279322014-05-23T02:54:00.000-07:002014-05-23T03:21:01.557-07:00From The Window, Looking ForwardIt's been a while since I wrote up any sort of update so here goes.<br />
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Right now, it's about three months since my last race in Wollongong, and about three months out from the next big dance on the agenda- smack-bang in the middle of the '<a href="http://ap10.com.au/performance-articles/winter-training-the-window-of-opportunity-2" target="_blank">window of opportunity</a>'. So time for some reflection and forward thinking about the goals for the next twelve months.<br />
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<blockquote class="twitter-tweet" lang="en">
<a href="https://twitter.com/USNAustralia">@USNAustralia</a> Fuel for autumn hit my doorstep! Step 1 to a winter of hard work, the right <a href="https://twitter.com/search?q=%23nutrtion&src=hash">#nutrtion</a>. <a href="https://twitter.com/search?q=%23triathlon&src=hash">#triathlon</a> <a href="https://twitter.com/search?q=%23gym&src=hash">#gym</a> <a href="http://t.co/hcJK3CAheV">pic.twitter.com/hcJK3CAheV</a><br />
— Steve Crossman (@crosso_s) <a href="https://twitter.com/crosso_s/statuses/456325094084575232">April 16, 2014</a></blockquote>
<script async="" charset="utf-8" src="//platform.twitter.com/widgets.js"></script>
Training has been very solid since the Gong. Settling into a good routine (of chopping wood and carrying water) and getting plenty of great AP10 group sessions in. This time last year I had pulled up stumps with a stress fracture that put me in quite a pickle over the winter! So, ticking lots of boxes this winter and getting it done!<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTk1H8q8qlcwWH6xEMcaCWy1ogiwfLOxojhAHDPVAxn-ILUA1EU" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="219" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTk1H8q8qlcwWH6xEMcaCWy1ogiwfLOxojhAHDPVAxn-ILUA1EU" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Do what you've always done, and you'll get what you always got!</td></tr>
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We've been busy pulling apart the swim and working with a strong focus on technique. Early days but it's going to pay dividends. <a href="http://www.lavamagazine-digital.com/lavamagazine/may_2014?pg=56&pm=2&fs=1#pg56" target="_blank">Jordan Rapp wrote a great article </a>recently regarding breaking through swim plateaus and getting to the next level. Some key elements, he wrote, were: to take the opportunities to swim with purpose; to swim with a group of people who push you, and; to swim with a good coach on deck to watch you swim (and throw pull buoys at you). To that end, couldn't be happier to have Alex on deck and the AP10 Team to swim with consistently!<br />
<br />
Been plugging away on the bike and making progress; strength is improving and riding better. Looking forward to getting amongst it at a few local run events too to keep the run legs on top of things. The big goal for the winter is to improve across the board, and get stronger as next season will be long.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUKkvIQJJyNr71NnKDPRtjbqZiy4LDpTrTAaCJCQfFBK4fY55UbbZaeC6GJNHASbVllSBqd_ETSaKDyDAvVykTAsvnwCY7nxeIUlC_rTRjdhoKxHDhanJflV4niynuSVnB35fa5XvDttxP/s1600/photo4+%25281%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUKkvIQJJyNr71NnKDPRtjbqZiy4LDpTrTAaCJCQfFBK4fY55UbbZaeC6GJNHASbVllSBqd_ETSaKDyDAvVykTAsvnwCY7nxeIUlC_rTRjdhoKxHDhanJflV4niynuSVnB35fa5XvDttxP/s1600/photo4+%25281%2529.jpg" height="628" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pondering Yuko's situation on the ever surplising Saturday AP10 ride!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-9NzRYMpZfrch6EWG3Vinrko_ir4MBm_7INYKUk3ZzQ-PwqwKzirf4mIyoA3MHalVhCt4be8MZA2-1Pnd9gh2DEf-V-gA_KKVgAklvrBikE7Rqn9LzNsVPuHNuGlkBpurf42xoOh0S72v/s1600/photo3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-9NzRYMpZfrch6EWG3Vinrko_ir4MBm_7INYKUk3ZzQ-PwqwKzirf4mIyoA3MHalVhCt4be8MZA2-1Pnd9gh2DEf-V-gA_KKVgAklvrBikE7Rqn9LzNsVPuHNuGlkBpurf42xoOh0S72v/s1600/photo3.jpg" height="640" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Epic runs with JT!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil6HqFj74H136Wgs0L0S4toD71qLlRWl2hRm7jNRExLNUU1OVmHjSHRI9iRMyCCtwg7i29HQD4L1DfrQApcpeDKWBESUrFCqXI0PthUMRNqQdlhoFcf7q_hdQakYFiC6hNPR2U8iM5tTee/s1600/photo2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil6HqFj74H136Wgs0L0S4toD71qLlRWl2hRm7jNRExLNUU1OVmHjSHRI9iRMyCCtwg7i29HQD4L1DfrQApcpeDKWBESUrFCqXI0PthUMRNqQdlhoFcf7q_hdQakYFiC6hNPR2U8iM5tTee/s1600/photo2.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Strength and conditionning work! </td></tr>
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<br />So, looking forward, here's what I have pencilled in..</h3>
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<a href="http://www.ironman.com/triathlon/events/americas/ironman-70.3/world-championship.aspx#axzz2ynmGCL4N" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;" target="_blank"><b>Ironman 70.3 World Championships</b></a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; font-weight: normal; line-height: 18.479999542236328px;">(September 7th, 2014): This is the first big goal, or 'A-Race'. Focus this winter will be preparing for this. Can't wait to toe the line with JP, Lou, Nick, Dan and the other 2000+ athletes!</span></h3>
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<a href="http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/port-macquarie.aspx#axzz2ynjyAUIi" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px; text-decoration: none;" target="_blank"><b>Ironman 70.3 Port Macquarie - Australian Age-Group Championship</b>s</a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">(October 19th, 2014): Will head up to Port Mac for the first time to scout the course (for May) and take advantage of being in race shape.</span></div>
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<a href="http://www.pmgaragedoors.com.au/images/port-macquarie-beach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.pmgaragedoors.com.au/images/port-macquarie-beach.jpg" height="132" width="320" /></a></div>
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<a href="http://nepeantriathlon.com/" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px; text-decoration: none;" target="_blank"><b>Nepean Triathlon</b></a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">(October 26th, 2014): Had a lot of fun here last year and will go around again - should be a cracking pro field with an increase of prize money (again!).</span></div>
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<a href="http://www.eliteenergy.com.au/husky_oly/index.html#.U0r8pPmSznd" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px; text-decoration: none;" target="_blank"><b>TriHusky </b></a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">(Nov 10th, 2014): See how we go, but would like to do this again as it's always fun rolling through Husky. May end up being an and/or situation between Husky and Shepp, or Shepp and Callala.</span><br />
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<b><a href="http://www.challengeshepparton.com.au/" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px; text-decoration: none;" target="_blank">Challenge Shepparton</a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"> </span></b><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">(November 16th, 2014): Had a great time last year down in Shepp at the 70.3 event. With the change in location to the bigger lake in town and a new course, it should be a good event by the Challenge Family. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXLYEm2GoU1Qxs_-nrDUccF2hAQC5INjj3BJJkfn9eQPvtyhEPsBAYCHhjFmf1S6BBwiinnjPAeFPVLY84eqL-QywOGHizWELkqCej0ydQtRbuVqw21jDYfsdr5ofcLoP3D3E7ZYiGkmy/s1600/DSCN0499.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXLYEm2GoU1Qxs_-nrDUccF2hAQC5INjj3BJJkfn9eQPvtyhEPsBAYCHhjFmf1S6BBwiinnjPAeFPVLY84eqL-QywOGHizWELkqCej0ydQtRbuVqw21jDYfsdr5ofcLoP3D3E7ZYiGkmy/s1600/DSCN0499.JPG" height="161" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="line-height: 18.479999542236328px;"><b>BREAK TIME! Will have a rest after Shepp and eat a few pies before rebuilding.</b></span></span><br />
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<b><a href="http://www.eliteenergy.com.au/husky_lc/index.html" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px; text-decoration: none;" target="_blank">Husky Long Course</a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"> </span></b><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">(February, 2015): How can you resist the beauty of Jervis Bay. Always a great field, too. </span><br />
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<a href="http://www.eliteenergy.com.au/triathlon.html#.U2XhNvmSznc" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;" target="_blank"><b>Wollongong</b></a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"> (March, 2015): Bit of short course to keep the legs sharp! </span><br />
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<a href="http://www.challengebatemansbay.com.au/" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px; text-decoration: none;" target="_blank"><b>Challenge Bateman's Bay</b></a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">(March, 2015): Should be a tough race and great prep for the big one in May.</span><br />
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">and lastly...</span><br />
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<a href="http://ap.ironman.com/triathlon/events/asiapac/ironman/australia.aspx#axzz2ynjyAUIi" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px; text-decoration: none;" target="_blank"><b>IRONMAN AUSTRALIA</b></a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">(May, 2015): YESSIR! Doing another Ironman has been on my mind. What better place, or time, than at Port Mac for the 30th anniversary of Ironman Australia, one of the toughest on the circuit. Goal - make it onto<a href="http://vimeo.com/95638985" target="_blank"> *the* video</a> </span></div>
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Quick stats:<br />
2 - The number of beers it took to write this post.<br />
0 - The number of times I moved from the lounge whilst writing this post.<br />
0.5 - The number of slabs of Dark Chocolate consumed whilst writing this post.<br />
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-30208583642816172952014-03-20T03:28:00.002-07:002014-03-20T03:29:37.765-07:00Race Report: Wollongong - NSW Standard Distance Championships<div class="separator" style="clear: both; text-align: center;">
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Last race of the year, done. After battling through Husky with a bit of a bug in my system, I was looking forward to another crack at expressing some of the hard work I'd been doing. Combine it with the fact it was the one and only Olympic race I'd do this season, I was excited to have a bit of fun over the distance.<br />
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<h3>
Swim (1.5km): 24:07</h3>
Felt great on the swim - even after sitting on the beach for over an hour after we got the boot from transition quite early. Started on the beach at the far left with fellow AP10'rs Jordan and Scott where we had a clean run out to the first can. We hit the water at pace and got stuck into it at a good effort out of the harbour and around the first can. We settled into a good rythym and had a good-sized little group.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghfgTW4rMHgSaBH8SKMMEYPRLnf860RAK1_qCVIihPz1B_SYhtHASZPHHwoit2Q_sp6kfU_lQCSoHwHEGAPjPqUQHNxMs-8VDXgA6lVtelT_GrUMOT4JmnMDSj0XwcsVFXS9CeMEmXYhsH/s1600/1978411_10151970976772864_446082722_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghfgTW4rMHgSaBH8SKMMEYPRLnf860RAK1_qCVIihPz1B_SYhtHASZPHHwoit2Q_sp6kfU_lQCSoHwHEGAPjPqUQHNxMs-8VDXgA6lVtelT_GrUMOT4JmnMDSj0XwcsVFXS9CeMEmXYhsH/s1600/1978411_10151970976772864_446082722_o.jpg" height="424" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Emo decided under 30 men merited a bit of pink. </td></tr>
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After the second turn, to head south, I had a bit of a lapse in focus and fell off the pace a fraction. I picked it up towards the end and excited the drink in 11th place alongside guys who were minutes ahead of me in Husky. Happy with the swim and I think it shows I have a bit more potential in the water than prior form suggested.<br />
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<h3>
Bike (40km): 1:01:43</h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIOyQN9HdmsHfIz10MfeW2sERB2ZMrDBZXpD7Uty0vcH31xLzrF4CCBGiodqiZp4Zj53_-6n8tXnPOhqIwbaDAbGsyfDWyokIlNvbZtPWr-U86g01shbMIaBB5-UJT-o8FbWmaDaa3wmZG/s1600/wol1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIOyQN9HdmsHfIz10MfeW2sERB2ZMrDBZXpD7Uty0vcH31xLzrF4CCBGiodqiZp4Zj53_-6n8tXnPOhqIwbaDAbGsyfDWyokIlNvbZtPWr-U86g01shbMIaBB5-UJT-o8FbWmaDaa3wmZG/s1600/wol1.jpg" height="400" width="254" /></a>Out of the blocks, I pushed hard. Chasing a bunch of guys who gapped me in transition, I didn't want to let them get away. At the turn around on the first lap (about 8km in) I noticed there was a bit of a group riding well a minute or so ahead. I used this as motivation and tried to manage the gap as much as possible each lap.<br />
By the third lap, the sea breeze was beginning to pick up which I was pleased about as I felt pretty slippery on the bike.<br />
Great to have the AP10 support crew blasting the encouragement as we rolled into T2.<br />
Happy with the numbers: 248AP, 261NP.<br />
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<h3>
Run (10km): 38:22</h3>
The run felt a lot like dying. I took off at an alright clip but soon felt like crap. It was as though I couldn't get my cadence up and my legs and hips felt quite tight. I really had to focus to hold form together and had to stop to walk a couple of times to massage out a little stomach cramp.<br />
Nevertheless, I ran well. To put it in perspective, I ran 38:22 off 248w of AP for an hour (I.e. >90%). At the Nepean Triathlon in October, I ran 37:53 (about 30 seconds faster, on an almost perfect run course) after about 51 minutes at 207w AP.<br />
Shows I rode a lot better, and likewise improved run strength despite it being a fraction slower and feeling like death.<br />
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I ended up in 6th behind a lot of fast guys. Our AG winner was 2nd overall, not far behind AP10 Pro, and Coach, James Davy. So, I find it was a good way to the end the season and gave Alex and I lots of things to feel positive about, and to work on, going forward.<br />
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For now, looking forward to getting stuck into some training and getting a good winter under my belt. Ironman 70.3 World Championships now less than six months away, and the Australian Age-Group Ironman 70.3 Championship in Port Macquarie not long after that.<br />
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<tr><td class="tr-caption" style="text-align: center;">AP10 support crew thinking of their next encouraging line..</td></tr>
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<h4>
Special Thanks To...</h4>
Thanks once again to Gareth and the rest of the amazing <a href="http://www.usn.com.au/" target="_blank">USN Australia </a>team who have shown me so much support - its an honour to work with such an innovative and hard-working company. <br />
Also to<a href="http://www.saucony.com.au/" target="_blank"> Saucony Australia </a>who have been fantastic and allowing me the chance to get my hands on the best running gear around.<br />
Finally, to Alex Price and the rest of the<a href="http://www.ap10.com.au/" target="_blank"> AP10 </a>team - great to finally be offically part of the squad and looking forward to getting out of 3rd gear with your guidance.<br />
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<br />Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-45268618042588879462014-02-26T00:13:00.001-08:002014-02-28T01:04:28.728-08:00RACE REPORT: 2014 Huskisson Long Course Triathlon <div class="separator" style="clear: both; text-align: center;">
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Short Version: <a href="http://www.multisportaustralia.com.au/Home/IndividualResult?clientId=1&raceId=994&eventId=4&athleteId=379554" target="_blank">4:16:02, 11th M25-29</a>, Lot's of hurt.<br />
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Long Version: I was always looking forward to rolling around at Husky again this year. After having a mixed race here last year (Here's the <a href="http://stevecrossman1.blogspot.com.au/2013/02/race-report-huskisson-long-course.html" target="_blank">2013 Report</a>), I thought I had the tools to need to really give it a good shake and see if I could improve on last year's tenth. Once again though, it was a mixed day, but there were some great positives to draw on.<br />
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<h2>
<b>PRE RACE</b></h2>
Since Auckland 70.3, I had been getting in some great sessions and was beginning to get some confidence about my cycling. Improving my riding has been a focus (and will continue to be) as its was the difference between my result and a Top-5 in 2013. The sessions laid out for me by<a href="http://ap10.com.au/" target="_blank"> Alex</a> had been great and even in a short training block, were enough to give me a needed boost.<br />
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Race week is, ideally, pretty stress-free, restful and exciting. Mine was, however, a bit tiring. I worked the 6 days leading into the race and picked up some kind of cold bug late in the week. I felt like trash on Friday particularly, and generally felt fatigued. But, sometimes that sort of stuff happens and you just have to learn from it and deal with it.<br />
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Alarm was sounding at 4:30am Sunday morning and I was sipping coffee minutes later. I drove the lazy 20-30minutes down to Husky and wandered over to transition with about an hour until my wave start. No problem, I thought.<br />
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Well.<br />
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I race on latex tubes. Latex doesn't hold the air in tyres perfectly and you lose a few psi overnight (enough to necessitate a quick pump up). My valve extenders didn't want to play ball and ended up inside my rear rim (partly due to my fumbling around in the bad light). Trying not to panic, I got a quick warm up run in (two birds, one stone) over to the Shimano Support guys and got a Dura-Ace box wheel off them. Running a training tyre, butyl tubed, training wheel would be undoubtedly slower, but at least I could race. Deal with it, I told myself.<br />
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Panic over, I got the rest of my stuff ready and headed down to the beach for a warm up.<br />
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<h2>
2km SWIM - 33:35</h2>
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That's 31st out of the water - not great. I started 2nd row and just tried to stay in the game, but couldn't mix it with the fish, or anyone for that fact. Swam comfortably, but I didn't feel sharp at all, which I'm chalking up to feeling under the weather with that cold.</div>
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At least I didn't go off course like last year. Plenty of work to do in the water though, if we're honest, and hopefully will get some more things sorted soon. </div>
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My gut instinct is that the two-lap course this year was a fraction longer than last years three-lap course. The two-lap course was much nicer than last year's three - less congestion and mucking around. </div>
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<tr><td class="tr-caption" style="text-align: center;">Photo: Scott Krauss</td></tr>
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Needless to say, though, it's the most enjoyable swim course ever. How can you beat Jervis Bay at sunrise? </div>
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<h3>
T1 - 2:18 </h3>
That needs to sharpen up. My wetsuit is a piece of junk which will cop a bit of the blame. Will be visiting Karl and the team at <a href="http://www.northsiderunners.com.au/" target="_blank">Northside Runners</a> for a new Huub Wetsuit soon, I reckon!<br />
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<h2>
83km BIKE - 2:16:33</h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKtj_uHfuPdcASyoHwb3amHGPwQHsfBVrONF5R9vJ5oiY_7iAP8Ay3LMoQ7RWv0je_P7JW7H6Fac4thMG9xPwtq9nk5laBNQKY9lp4x1kjcOEWLg1ULaTLtRruu4Nd9HSSyPwlxZNUSwXL/s1600/3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKtj_uHfuPdcASyoHwb3amHGPwQHsfBVrONF5R9vJ5oiY_7iAP8Ay3LMoQ7RWv0je_P7JW7H6Fac4thMG9xPwtq9nk5laBNQKY9lp4x1kjcOEWLg1ULaTLtRruu4Nd9HSSyPwlxZNUSwXL/s1600/3.jpg" height="400" width="262" /></a>I'm proud of this ride - something that rarely occurs. Despite feeling as flat as a steam-rolled tortilla wrap, I wanted to push the ride and do justice to the build up.<br />
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Last year my split was a clean ten-minutes slower (2:26:32) after falling to pieces on the 2nd and 3rd laps. It was a bit of different story last year, though, as I trained through the event without really tapering at all.<br />
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In 2013, I rode 47:44, 49:06, 49:35 each lap versus 45:18, 44:59, 45:33 this year on pretty consistent watts each lap.<br />
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Power numbers: 225AP, 231NP, VI=1.03<br />
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In any case, I felt strong on the bike despite running on 4 cylinders. On track!<br />
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I love the bike course down in Husky. I ride it a fair bit and it's a good, fair course. Despite that, there were definitely a few wheel-suckers hanging around and each time I passed the penalty tent I was sad to see it empty.<br />
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<h3>
T2 - 1:25</h3>
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<h2>
20km RUN - 1:22:09</h2>
Well. This was a tough nut. I was hoping to run around the same pace as in Auckland given the flat nature of the course. And things we're looking good after the first 2km which I ticked off in 8 minutes flat, feeling good. Slowly though, the my energy seemed to fade despite staying on top of my nutrition and the km's felt longer, and were no longer so comfortable.<br />
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By the first turn around at 5ish km's I was feeling pretty crap, wanting for it to be over. It was a matter of gritting my teeth and getting it done from that point on.<br />
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I held it together and trotted through the second lap with a grimace and the support of the <a href="http://ap10.com.au/" target="_blank">AP10</a> crew yelling encouragement to clock a 1:22:09 run, a full nine seconds quicker than last year.<br />
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In hindsight, I rode a lot better and ran the same on an empty tank. Happy.<br />
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Anyway, no excuses. Everyone's job to get to the startline healthy.<br />
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Looking forward to having a crack in Wollongong in a couple of weeks!<br />
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<br />Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com2tag:blogger.com,1999:blog-142281971974507457.post-8746608402846821472014-01-20T15:12:00.003-08:002014-01-22T13:07:31.483-08:00Race Report: Ironman 70.3 Auckland - Asia-Pacific Championships <div class="separator" style="clear: both; text-align: center;">
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Mission accomplished, I'm going to the big dance in September. Some time ago, my good friend <a href="http://jppellerin.blogspot.ca/" target="_blank">JP</a> and I set out to race the 2014 Ironman 70.3 World Champs, and the 2015 Ironman Worlds in Kona, Hawaii. Well, the first part of that pact is now real (for me anyway, JP you had better punch your ticket in April!).<br />
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Still holding water: The Contract</div>
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I was lucky enough to get the last slot on offer in Auckland on Sunday, and as it was my second attempt, I'm glad I don't have to sit through another roll-down ceremony for a while!<br />
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Anyway, short version of the race report goes like this: 7th AG, best 70.3 to-date - first sub 4:30 effort (JUST!), 70.3 WC Qualification.<br />
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<h2>
PRE-RACE</h2>
I had a pretty good lead-up to the race, to be honest! After Shepparton, I got stuck into training and nailed the key sessions in the last 8 weeks or so without over-cooking my body. I had also spent quite a bit of time in the gym at Jetts Nowra doing some specific functional strength stuff which I think really helped my keep strong form the entire race.<br />
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I arrived in Auckland late Friday evening and tried to get a good night's rest but the time difference was frustrating for my body clock (small, but big enough to be annoying when you've got to get up on Sunday at 2:30am on your body-clock's time).<br />
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Built the bike up on Saturday morning and went for a quick spin to make sure all was well. This made me pretty pumped for Sunday as the legs felt pretty good and the scenery around Auckland was pretty specky.<br />
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In my experience, rice based dishes are the bomb for carbo loading, so I smashed down a whole lot of sushi packed with avocado and salmon for lunch on Saturday - boom. Quick swim at the hotel pool and bed at 9 (only to lay there for a while.. damn body clock!)<br />
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<h2>
RACE DAY</h2>
Woke to the alarm and got cracking with coffee and breaky before heading down the street to the race site in my PJ's (yeah, only long pants I brought with me, whatever). Got set up in transition before realising I left my timing chip at the hotel. Not too worry, it was a 15 minute walk and I had over an hour before my start - just a pain in the butt. So walked the streets a bit more in my PJ's.. #yolo. <br />
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<h3>
SWIM: 29:49 (1.9km)</h3>
I got to the swim start with plenty of time to spare. The race director had made some pretty solid efforts to give each wave their own race and minimize congestion with 7-10 minute gaps between waves. This gave us plenty of time to warm up and get positioned on the start line for the deep water start.<br />
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<a href="https://twitter.com/muzzano1" target="_blank">Pete Murray</a> talked us through a few things (as usual) and laid on a fair bit of his banter (as usual). We good a good start and took off towards the first can which was a few hundred metres straight out. I missed the feet of the front group, and by the turn I was swimming solo alongside another guy.<br />
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The course was a simple enough design with a few lefts and a few right turns, but pretty straightforward. Just one section where we headed into the sun and couldn't see much.<br />
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I excited the water in the Viaduct Harbour in 29:49 which is a PB 70.3 swim for me. I'm going to chalk that up to excellent conditions and a potentially short course (First pro group was out in under 22, which is exceptionally quick) so it might have been 50-100m short. Anyway, happy with how it went!<br />
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<h3>
BIKE - 2:28:48 (90.44km)</h3>
I was pretty excited for the bike course. We were to cross the Auckland Harbour Bridge, do a lollipop loop with a few little hills and a couple of longer climbs (nothing extreme), then head back to do a few laps on fast and flat out-and-back section along Auckland's waterfront after a technical loop around the harbour area of the CBD (cobblestone-like sections, rail tracks, tight turns).<br />
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Heading over the bridge, it was hard not to want to stomp the pedals too much and crush the climb. But, in an effort to produce the best overall result I could, I tried to stay at -or close to- my critical power output and not burn too many matches. I got passed by a few guys over the bridge, but they came back to me eventually.<br />
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Without doubt, coming back into the City over the bridge was my favourite part - postcard material. Beautiful, sunny and still morning and an epic view - what's better?<br />
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<tr><td class="tr-caption" style="text-align: center;">Just wow...</td></tr>
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<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/433329763" width="465"></iframe>
I passed a few guys in my category on the bike leg, and knew I had ticked the boxes with regards to my effort, with an Average Power of around 210 watts (bang on 0.8 IF). Still, I have the slowest bike split in the Top 10 so I know where the work needs to be done. Long term goal is to really improve that power output and get my CP above 4w/kg. To qualify for Hawaii that's going to be critical.<br />
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<tr><td class="tr-caption" style="text-align: center;">The bike, for those who like that sort of thing.</td></tr>
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<h3>
RUN - 1:27:47 (21.45km)</h3>
The run has always been my savior. Despite a, frankly, crap year of running, my running was in pretty good knick - I hadn't lost anything since last season, just a bit of conditioning.<br />
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I took off out of transition and felt great, ticking off the first few km's around 4 minutes each at a steady comfortable effort. I settled in and ran to that comfortable tempo for the first lap for a 4:05 average.<br />
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The first lap wasn't without it's drama, though. I absolutely smashed myself on a pole. Coming out of the corridor set up on the ferry terminal onto Quay St, there were a couple of waist-high posts across the course. There was a guy right in front of me and, a quick glance at my watch was enough for me to totally miss the posts - I hit the deck hard and let's say I'm lucky I didn't make contact a few inches to the left. <br />
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I had decided to try gels for the first time on the run, in an effort to keep the calories coming in. I took on two over the first lap and it worked really well. But, I didn't have one early in the second lap and suffered. Between around 13-18kms I was hurting. The pace dropped off and I ran a few km's at around 4:15. I picked up another gel and got stuck into the Coke, and pulled it together to grit the teeth and run the last few kms in hard, under 4-min pace.<br />
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I finished the run in 1:27:47 which is a PB for a 70.3 run. Pretty happy with that overall. I reckon I can take a few minutes off that in the next few years between nailing the nutrition and the training.<br />
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<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/433326926" width="465"></iframe>
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<h3>
POST-RACE</h3>
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Got a massage, some fruit and a protein bar I had packed in my bag. Sat, waited for Audrey and Dan to finish. Plenty of water and chatted with a few of the other finishers. </div>
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<tr><td class="tr-caption" style="text-align: center;">Dan and I with out tickets to the Champs!</td></tr>
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I destroyed lunch and we got cleaned up and went down to the roll-down ceremony. It was really cool seeing the emotion on the faces on the Kona Qualifiers. Hopefully that'll be me one day (although admittedly I don't know how - they are freaks!).</div>
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Our catagory was allocated two Hawaii slots, and three for Mont-Tremblant. Bacon and Gerard took the Kona, and third-place took the first 70.3 WC slot leaving two slots to roll down. It was nerve-wracking sitting there as Pete called through the list. After one guy took the first slot, the last one was put up for grabs. </div>
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Pete asked all the m25-29 guys in the room to come up and front and I think there was 5 or 6 of us. He asked for our times (as the fastest would get it). I knew there was only one guy who could have taken it ahead of me, but I was still sweating bullets. As luck would have it, he wasn't amongst them. The other boys congratulated me and I headed over to drop $450 to WTC for rego - stoked! </div>
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Dan got in on roll-down in m35-39 in one lucky ending to a very ordinary week for him. Too happy for him! Poor old Audrey missed out after getting close, wasn't meant to be I guess.<br />
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Now looking forward to seeing JP nail his qualification in either Florida or Mont-Tremblant and keep the contract alive. Meanwhile, Coach Alex will hopefully have me on track to make the changes I need to really hit the next level!</div>
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Thanks to USN Australia and Saucony Australia for the great support on this journey, and to all the family and friends who were supporting me near and far - you're all appreciated more than you know! </div>
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<br />Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com2tag:blogger.com,1999:blog-142281971974507457.post-9360482329109381652013-12-24T15:56:00.000-08:002013-12-24T15:56:02.083-08:002013 in Retrospect: A Year of ChangeThe festive season is often a time of reflection, and this year is no different. Rewinding the clock 12 months, and I'd just landed back in Australia and was looking forward to summer, Ironman Melbourne, and becoming a teacher. I ticked all of those boxes and then some.<br />
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After a number of years in Ottawa doing the 'same-old', this year has indeed been a roller-coaster on a number of levels - on a personal level particularly, as some of you may know.<br />
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<tr><td class="tr-caption" style="text-align: center;">Ironman Melbourne in March this year - a massive learning experience.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Most self-conscious moment of 2013: My mug in Australian Triathlete mag.</td></tr>
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Athletically, it's been a tricky year with a stress fracture being most frustrating. But, things are looking up as I've made good progress on the bike and my run fitness and conditioning is coming back after a couple of consistent months of regular running. In fact, I've been able to do weekly 90 minute long runs in the last 4 weeks which I haven't been able to do since May. </div>
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<a href="http://ekbcreative.com/wp-content/uploads/2012/05/ap10_logo1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://ekbcreative.com/wp-content/uploads/2012/05/ap10_logo1.jpg" height="213" width="320" /></a></div>
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<a href="http://ap10.com.au/wp-content/uploads/2012/02/ap10_logo_web_light.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black;"></span></a>Hopefully I can carry some momentum into the new year and make 2014 even better. To help with that, I'll be enlisting the help of <a href="http://ap10.com.au/" target="_blank">Alex Price of AP10</a>. Alex is one of Australia's most respected triathlon coaches and physiotherapists with a long CV which includes work with Olympians, non-drafting champions and the like. I've been lucky enough to do some riding with the group, based in Wollongong, this year which has - I believe - been key to having the confidence and the ability to ride harder than I ever have. </div>
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<a href="http://www.trijuice.com/images/im703worldchamppromo580.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.trijuice.com/images/im703worldchamppromo580.jpg" height="120" width="200" /></a>On the racing menu for 2014 so far is <a href="http://www.ironman.com/triathlon/events/asiapac/ironman-70.3/auckland.aspx#axzz2oR4V9AHj" target="_blank">Ironman 70.3 Asia-Pacific Championships</a> in Auckland in a few weeks, <a href="http://www.eliteenergy.com.au/husky_lc/index.html" target="_blank">Elite Energy Huskisson Long Course</a> in February, and the <a href="http://www.eliteenergy.com.au/wgong/index.html#.UroQZ_QW1iI" target="_blank">Wollongong Olympic Tri</a> in March. As you know the main goal for 2014 is racing <a href="http://www.ironman.com/triathlon/events/americas/ironman-70.3/world-championship.aspx#axzz2oR4V9AHj" target="_blank">Ironman 70.3 World Championships</a> in Mont-Tremblant so with a bit of luck, I'll get my slot in Auckland. </div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRsXZo_MI8b-1SOlGbeukb3yJeK-hkmoV2AMnoE2ufLLeGGvUp8e1a4S7BKDGaQV-yH6XYMrsnvF_o8_CJL4BUafdu15BrrYpseMGv6G02v6iEedzWGBRB9GNPpwaU1IyPzxdR8MiAFScd/s1600/882011_10151439399941475_580648187_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRsXZo_MI8b-1SOlGbeukb3yJeK-hkmoV2AMnoE2ufLLeGGvUp8e1a4S7BKDGaQV-yH6XYMrsnvF_o8_CJL4BUafdu15BrrYpseMGv6G02v6iEedzWGBRB9GNPpwaU1IyPzxdR8MiAFScd/s1600/882011_10151439399941475_580648187_o.jpg" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Petrol for 2013</td></tr>
</tbody></table>
</div>
<div>
Big thanks again to Saucony Australia and USN Australia for the ongoing support. Being an ambassador for these guys is unreal and I consider myself very lucky to have the chance to work with them. </div>
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<div>
As for the rest of the year, anything else is possible! In the meantime, Merry Christmas and Happy New Year!</div>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com1tag:blogger.com,1999:blog-142281971974507457.post-58343534458372525852013-11-17T02:02:00.000-08:002013-11-24T12:49:13.804-08:00Race Report: Ironman 70.3 Shepparton<b>Reader's Digest Version:</b> Good day, 4:30 and change, 10th m25-29, 60th Overall (1400 competitors), 42nd Age-Grouper. No WC ticket :(<br />
<br />
<div>
NB: In interest of keeping this race report succinct, I wrote separately about the lead-up to the race <a href="http://stevecrossman1.blogspot.com.au/2013/11/pre-race-report-rocky-road-to-shepparton.html" target="_blank">HERE</a>.<br />
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NB #2: Not many pics at the moment, I'll update soon :)<br />
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<br /></div>
<div>
<b>Lead Up:</b><br />
This week we had a couple of days of Professional Development at uni - which then I spent Thursday and Friday building my new bike (which was a bit stressful and took trips to no less than four bike shops!). Packed up Friday night, then headed out for a cold one to relax before hitting the hay. </div>
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Saturday was spent on the road, mostly, arriving in Shepparton around 3pm for check-in. Bed early to catch some Z's.</div>
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<div>
4am alarm. Ugh. We stayed in Benalla, about 45-50 minutes away, and had to hit the road early to make it there on time. Got to transition by 5:30 and got my race morning 'needs' out of the way. Phil announced shortly thereafter there were some changes made to the wave starts, and athletes should be looking for update start times posted around the site. m25-29 were initially set to go at 7:02am - just after the PRO wave - but instead would now be the second-last wave at 7:31! Still don't understand how the waves were re-shuffled like that the night before a race which was sold out for 6 months. Disappointing. This would have a few implications, with the main one being 'traffic'.</div>
<div>
<br /></div>
<div>
Nevertheless, can't stress about things outside of our control - so roll with the punches. I said goodbye to my folks and set about walking over to the swim start. Got to see the first few waves take off. <a href="http://www.claytonfettell.com/" target="_blank">Clayton</a> and <a href="http://joshuaamberger.blogspot.com.au/" target="_blank">Josh</a> stretched out the pro's right from the get-go. On their way around past the start, the lead kayak lead them off course, then proceeded to tell them to backtrack around a can - what a joke - poor girl was mortified. They kept most of their advantage over the main pack, but <a href="https://twitter.com/Hodge_Mate" target="_blank">Hodgy</a> got back on their feet in the process.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwMn52h-H3DNIMBvwIPPou3MAPKEAuhPGKt9a5oN4i0ptUh4SlOVAY8BT601BVDeVkCbgQ2PHtnrECyjk94aJW1uVImfQoJOZTLGN12GoG235Y0yaHwkRfek9uIRUf9gBE40SiIf-0y33u/s1600/IMG_5377.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwMn52h-H3DNIMBvwIPPou3MAPKEAuhPGKt9a5oN4i0ptUh4SlOVAY8BT601BVDeVkCbgQ2PHtnrECyjk94aJW1uVImfQoJOZTLGN12GoG235Y0yaHwkRfek9uIRUf9gBE40SiIf-0y33u/s1600/IMG_5377.JPG" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cool and glassy conditions on the lake race morning.</td></tr>
</tbody></table>
<br />
What was evident at this point, was the congestion in the lake, as the boys began navigating their way through large packs of lapped swimmers. It's not a big lake, and to get 1.9km out of it, the course loops around 1.5 times and has a pretty awkward shape, hugging all the lake's edges. </div>
<div>
<br /></div>
<div>
So my day began there, in the turbid and cold water with 1400 pairs of thrashing arms.</div>
<div>
<br /></div>
<div>
<b>SWIM - 1.9km: 32:01</b></div>
<div>
As I've said, the water was really flaming turbid (that's muddy, for you non-geographers) and pretty chilly (18 degrees). I jumped in and did a quick warm up, but nothing huge. We took off and it was an absolute shit-fight from the horn.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEK4ICfO8xUIYymgryL5uHxd_F_EJPWpT0YFi5mfzJlm_ZvP8AI8eGkdYeOqRkXvsIpTtNq51I1JKIbY7h0M1wSqn9zIzzcruBoqz_iBDNNPmZJtv2sv9pfDArY74iy4RyhtNsLrtw3X0G/s1600/swim+map.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEK4ICfO8xUIYymgryL5uHxd_F_EJPWpT0YFi5mfzJlm_ZvP8AI8eGkdYeOqRkXvsIpTtNq51I1JKIbY7h0M1wSqn9zIzzcruBoqz_iBDNNPmZJtv2sv9pfDArY74iy4RyhtNsLrtw3X0G/s1600/swim+map.jpg" height="278" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Old-mate Lake. Pretty cramped with 1400 athletes spaced out over only 30 minutes.</td></tr>
</tbody></table>
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<div>
A couple of guys lined up on the front row in front of me and after about 10m it was pretty evident they shouldn't have been there. I got stuck behind them for the first 100m or so as the pack took off. Anyway, we merged in to a bit of traffic and began working our way through a lot of slower swimmers from prior waves. This continued and throughout the whole swim it felt like there was always someone to navigate around. </div>
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<br /></div>
<div>
Anyway, was chuffed to get out, even though my split was a few minutes slower than I hoped for.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOAuHP4sjL_XLhogGY-OjWUurv8_PMcu6rCXcVJIoJQeL-SwrqU-sumoYSA8crUaQnUknpJ6SVMAj7GFk5TUCWB4tCGiCtWsjsaWPiD3d6dEzTENZVBToN1XsVL9thfCNF8trK5fWOmjgS/s1600/shephi13_01758.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOAuHP4sjL_XLhogGY-OjWUurv8_PMcu6rCXcVJIoJQeL-SwrqU-sumoYSA8crUaQnUknpJ6SVMAj7GFk5TUCWB4tCGiCtWsjsaWPiD3d6dEzTENZVBToN1XsVL9thfCNF8trK5fWOmjgS/s1600/shephi13_01758.jpg" height="320" width="211" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting out the water with folks.. look at that milkshake of a lake</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtw4iJu8COXERGbuk8vVr1paOfQuUP-kqmDgwSA8_WXa7jyHQ2jQVFTOVKQNDNiVW7SYTNef3Zknzf4VaKfa-9ogQCHgqHF00EqLpuzxb8hOXwRyIYyDcaEJKH7UtobRxkdJ5zrOWUwoCS/s1600/IMG_5388.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtw4iJu8COXERGbuk8vVr1paOfQuUP-kqmDgwSA8_WXa7jyHQ2jQVFTOVKQNDNiVW7SYTNef3Zknzf4VaKfa-9ogQCHgqHF00EqLpuzxb8hOXwRyIYyDcaEJKH7UtobRxkdJ5zrOWUwoCS/s1600/IMG_5388.JPG" height="112" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<b>T1: 2:18</b></div>
<div>
Classic T1 for me - pass people on the run in, lose a bunch of time struggling with my wetsuit and fumbling with my helmet. Quick bike mount and we're off.</div>
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<br /></div>
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<b>BIKE - 90km: 2:24:40</b></div>
<div>
I was really happy with my ride, for once. Without a good prep, I was lucky that the course was very fast and flat (allowing undercooked people like me to get away with it, to a certain extent). </div>
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Having been in the last wave, there was a LOT of traffic on the course. A lot. I passed a huge number of competitors on the first lap - and a lot of them were in packs. For the entire first lap I didn't see a single Technical Official. Just a bunch of wheel suckers. To be fair, there were a lot of folks where were just 'stuck' - not intending to draft, just stuck without anywhere to go. The road was very narrow in certain sections, making it often unsafe to pass.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhi-yy1OvIQfXoCW9Z-nlX-xGI9ghg23pfj93b6t4xmB4nX0BHPb_JBEmNY-JMyYZk2oTPaOkQYXvhwf1VY3dhmyg2sTEsJVK0uekmcXmYDEM8iaLtC0sxc0p2nGXPyAjBpISkVKyrb1my/s1600/shephi13_02987.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhi-yy1OvIQfXoCW9Z-nlX-xGI9ghg23pfj93b6t4xmB4nX0BHPb_JBEmNY-JMyYZk2oTPaOkQYXvhwf1VY3dhmyg2sTEsJVK0uekmcXmYDEM8iaLtC0sxc0p2nGXPyAjBpISkVKyrb1my/s1600/shephi13_02987.jpg" height="427" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I know, I know, aero weenies - no disc and not a very good 'turtle' </td></tr>
</tbody></table>
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I rode to my watts, but was often soft-pedaling to keep a good distance back from those in front, before passing or whatever. A dude on a Shiv Tri and I kept passing each other, taking turns to pace and guide us through the field. He fell off about 10kms into the second lap though. </div>
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<br /></div>
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Final numbers were 187 AP, 188 NP (i.e. steady effort), IF=0.75, 1605kj of work, and two pisses. I wasn't quite in shape to push more watts, though it would have been nice to get a few extra minutes. Next time.<br />
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Oh yeah, new whip was a dream! </div>
<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/405153005" width="465"></iframe><br />
<div>
My Garmin shut off (no idea why) for a minute or so, right where it looks like I cut a corner through the paddocks ;)<br />
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<div>
A few notes on the course: The roads were chip seal, not the quickest, but still in pretty good shape and very consistent. Some sections were pretty darn narrow. </div>
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<b>T2: 1:59</b></div>
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Fumbled with my socks a bit, but otherwise pretty standard.<br />
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<b>RUN - 21.1km: 1:29:28</b></div>
<div>
3 lap course around the lake and along the creek, plenty crowded. Bring it on.<br />
I felt pretty ordinary from the get go. I drank plenty and got in 250g - 300g of carbs on my ride so I knew it wasn't that. Just fitness I think. I due to the stress fracture this year and lack of run prep, it was always going to be a battle. Jog on.<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRgr7CF4bdh_F1UH-kknVe7vMx4sr2ijduhKvB63m9TBNe3ZJ7e4YU4BJX9ZIuBpjmfhZnGioE1mVBlmKgSVvJ2PIVOy3Z60FcnkB0DXdh5YBzOMKcFLvuxRCqZ_FHI87aSuDk9PyVC5E0/s1600/shephi13_06717.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRgr7CF4bdh_F1UH-kknVe7vMx4sr2ijduhKvB63m9TBNe3ZJ7e4YU4BJX9ZIuBpjmfhZnGioE1mVBlmKgSVvJ2PIVOy3Z60FcnkB0DXdh5YBzOMKcFLvuxRCqZ_FHI87aSuDk9PyVC5E0/s1600/shephi13_06717.jpg" height="320" width="211" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dem crowds</td></tr>
</tbody></table>
<br />
<br />
Lap 1 was probably the toughest, mentally. Felt like it was going to be a long one. There were a lot of people on the course, and on the out-and-back section it was a constant battle getting around people. Most people stuck 'on-the-right', but it's certainly not a course where you can jog alongside your mate two abreast.<br />
<br />
Was really cool seeing Terenzo, Bergs and Hodgy heading for home, then being passed by Matty White as he trucked it in for fourth.<br />
<br />
Lap 2 hurt the most, physically. Gut was a bit bloated so getting in the coke was a little bit of a struggle. Suck it up. Was feeling the heat quite a bit, too, by this stage.<br />
<br />
Lap 3 was the best. My legs felt great for the first half of it and I felt fit for a while, which was fun. I took on a bit of coke at the turn around, gritted my teeth, and headed for home.<br />
<br />
<br />
Didn't start my watch until a few minutes into the run. Dem satelites.<br />
<br />
Crossing the line was really satisfying. Before the race I was a bit anxious with regards to how I<br />
would actually go, but I was relieved to be able to run an OK half-marathon on crap preparation.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXLYEm2GoU1Qxs_-nrDUccF2hAQC5INjj3BJJkfn9eQPvtyhEPsBAYCHhjFmf1S6BBwiinnjPAeFPVLY84eqL-QywOGHizWELkqCej0ydQtRbuVqw21jDYfsdr5ofcLoP3D3E7ZYiGkmy/s1600/DSCN0499.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXLYEm2GoU1Qxs_-nrDUccF2hAQC5INjj3BJJkfn9eQPvtyhEPsBAYCHhjFmf1S6BBwiinnjPAeFPVLY84eqL-QywOGHizWELkqCej0ydQtRbuVqw21jDYfsdr5ofcLoP3D3E7ZYiGkmy/s1600/DSCN0499.JPG" height="321" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.727272033691406px;">This felt good.<br />
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</tbody></table>
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<b>Post-Race:</b><br />
Off to get some water, protein and a massage (AMAZING!) as soon as possible. Felt pretty good, certainly not too dehydrated like my two previous long-distance races. Mum showed me the tracker, which indicated I had finished 10th in my AG. 60th overall, but only 10th in my AG. So take out the pro field (18), and 10/42 top age-groupers were m25-29 and we only had one slot for the World Champs. Ugh.<br />
<br />
I went to roll-down anyway, knowing miracles can happen. Unfortunately (for me), Gerard Wild (1st in m25-29) also showed up and grabbed the slot, leaving the other five guys in our AG a bit heartbroken. But, hope remained as there were 25 slots, and only 28 people who showed up to roll down, meaning only three people would go home empty-handed. After all initial slots were allocated, including two m35-39 slots to a couple of chuffed competitors who finished 69th and 120-something-ith in their age-group, there were four roll down slots. We got an extra one, but old-mate who finished fourth grabbed it. Spewing.<br />
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At the end of the day, I'm still very happy with the outcome: I came to lay down all my cards, and I'm confident I got the most out of my body today - I just didn't have the fitness to go to that next level.<br />
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Now I've got two-months to prepare for the <a href="http://www.ironman.com/triathlon/events/asiapac/ironman-70.3/auckland.aspx" target="_blank">Asia-Pacific Ironman 70.3 Championship </a>in Auckland, NZ. There will be a lot more spots there, so I'm crossing my fingers I'll get a shot at competing next year in Mont-Tremblant.<br />
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Finally, I must acknowledge <a href="http://www.sheppartontriclub.com.au/" target="_blank">Shepparton Tri Club</a> and the rest of the team including the fantastic volunteers, and the town of Shepparton and the amazing residents - this was, in terms of atmosphere and athlete experience, one of the best races I've ever been in.<br />
Onwards!</div>
</div>
Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-77724341007809876152013-11-12T00:17:00.001-08:002013-11-12T00:18:19.350-08:00Pre-Race Report - The Rocky Road to Shepparton<blockquote class="tr_bq">
<i style="line-height: 18.90625px; text-align: center;"><span style="background-color: #eeeeee; font-family: inherit;">Confidence is knowing what to do when you don't know what to do.</span></i></blockquote>
<span style="background-color: #eeeeee; font-family: inherit; line-height: 18.90625px; text-align: center;"> - Alan Brunacini</span><br />
<span style="background-color: #eeeeee;"><span style="font-family: inherit;"><span style="line-height: 18.90625px; text-align: center;"><br /></span>
<span style="line-height: 18.90625px; text-align: center;">I <i>feel</i> like I know what I'm doing. I'm in tune with my body and I am realistic with my expectations of what I can get out of it. I'll be digging deep on Sunday, no question about that</span></span><span style="font-family: Georgia, Verdana, Arial, sans-serif; line-height: 18.90625px; text-align: center;">.</span></span><br />
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Since the announcement -heck, let's be honest, <i>it was before the announcement-</i> that the 2014 Ironman 70.3 World Championship would be coming to Mont-Tremblant, the goal for this year was always going to be getting myself a M25-29 ticket to the big dance. <br />
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So, racing a few 70.3 events here in Australia was logical. I contemplated Port Macquarie, but decided it would have been too early to have a good race. After hearing a lot of good things about Shepparton Tri Club's running of the Shepp 70.3, it seemed like a good fit - particularly given I wouldn't need to rush back for work or uni.<br />
<br />
I signed up early - back in the New Year - to guarantee myself an entry. Little did I know, I would have a crappy winter. A stress fracture in May meant squat-all running for 6 months. In fact, I've done <i>one </i>long run of 17kms in the last month. Heck, one month ago, I was running 20km a week if I was lucky! After a few OK run splits at Nepean and Husky where I managed 3:48/km and 3:46/km paces for the respective run legs, I'm confident my run legs are still there - for short course at least. We'll find out Sunday just how out of shape I am, as there's no way to hide poor fitness in a Half-Ironman.<br />
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Poor fitness? Yeah. I've averaged only 10hrs/week over the last few months and haven't done a long ride (4hrs+) since September (I think, from memory). Simply put, I'm going into this race way underdone on the back of the most inconsistent training period I've had in the past four years. It's a gamble, but I haven't necessarily been able to control the circumstances which prevented me from nailing the important long sessions. We'll see what happens. No excuses, but I may be looking at these factors for answers.<br />
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Come Monday, I'll be analysing the rest of the year's plans pending the result. I've already made plans to work with someone going forward, who will hopefully be able to help me get a plan of attack for 2014 and beyond - stay tuned for that!<br />
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<br />Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-55537079563532331252013-11-09T21:48:00.001-08:002013-11-09T21:55:36.458-08:00Race Report: Elite Energy Husky SprintRain, cool temperatures and a pretty sleepless lead up. Fun times. It's been a pretty hectic few weeks, busy on my final teaching prac and working weekends meant squeezing in training has been pretty tough. The real test will be next weekend at <a href="http://www.ironman703shepparton.com.au/" target="_blank">Shepparton 70.3</a>. Nevertheless, this was a good little hit-out and a fun day despite the weather.<br />
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<tr><td class="tr-caption" style="text-align: center;">Thanks for pic Mark</td></tr>
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Overall result was <a href="http://www.multisportaustralia.com.au/Home/IndividualResult?clientId=1&raceId=959&eventId=3&athleteId=291160" target="_blank">15th (out of 398) in the Sprint race, and 3rd in m25-29, with a 1:09 time</a>. Ahead of me were a bunch of fast juniors and consistent dream-crusher Mick Maroney, as well as a number of other studs.<br />
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<b>Swim (750m): </b>11:09. Easy triangle loop in J-Bay. Water looked pretty glassy at first glance, but there was a little bit of swell to contend with. Started in the front row and pushed to keep pace with a few fish. Lost touch ahead of the first can as I drifted off to the right 10m or so, but swam tightly across the next section and exited in 6th.<br />
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<b>T1 + Bike (20km) + T2: </b>38:27 (Actual bike split was 35 and change). Felt much better on two wheels today, compared to Nepean. I was in the third wave of starters, so there wasn't too much traffic ahead and the biggest challenge was the weather, with a few downpours early on. Cycling still very much a work in progress, but I'm happy with how it <i>felt</i> today. I hit T2 in 3rd.<br />
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<b> Run</b> (5km) 19:32: Didn't quite feel magic, but was able to get along at a decent clip and hold onto 3rd. The kids from the U20 wave were well ahead, so it was pretty lonely for the most part. I saw Mick breathing fire just after the turnaround so I knew he was going to be on my heels if I let up. 3:46/km ave pace just a little quicker pace than Nepean the other week - I just don't have those high-end gears! The course was a touch long, I think - I measured it at 5.23km - but meh, all good.<br />
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Looking forward to heading down to Victoria and rolling the dice next weekend!<br />
<br />Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0Huskisson NSW 2540, Australia-35.0388078 150.67075269999998-35.0908128 150.59007169999998 -34.9868028 150.75143369999998tag:blogger.com,1999:blog-142281971974507457.post-71312627693283479742013-10-27T02:45:00.000-07:002013-10-27T03:30:14.970-07:00Race Report: Nepean TriathlonHeaded out to the 'Riff' today to have a run at the 32nd Nepean Triathlon, and have to say -aside from the flaming blisters- I'm happy with today's outcomes.<br />
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The Tell-All Trailer: <a href="http://www.multisportaustralia.com.au/Home/IndividualResult?clientId=1&raceId=939&eventId=1&athleteId=281028" target="_blank">Good swim, flat bike, good run</a>. Happy Steve. Oh yeah, 87th OA, 8th in M25-29.<br />
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<b><u>Feature-Length Version:</u></b></div>
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If you've been following the sparse updates offered on this lowly slice of the interweb, you'll know I've been dealing with a pain in the <strike>ass</strike> foot. Back in May, I did myself a doozy and picked up a low-grade stress fracture in my third metatarsal (L). As a result, I've run bugger all in the last 5 months or so, and consequently came to today's race with few expectations.</div>
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1km Swim: 15:21. Starting in the same pack as a the pros -including the odd Olympian, Long-Distance Champ, and ITU World Champ- was pretty cool. Those guys went hell-for-leather and the rest of us just tried to hang on as much as we could (probably about 10m). Settled in a chugged along. Pretty straightforward swim (literally) and we were upright before long. </div>
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T1: 2:11. Meh. Wetsuit stuck like glue (suprise, suprise). </div>
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30km Bike: 51:35. High heart-rate, crap power. Pretty punchy course with a lot of turns to power out of. Not a great course for me, I guess. No excuses, just need to improve.</div>
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T2: 1:50. Racks weren't labelled from the bike-in gate. As usual, ran to the wrong rack (Classic me). Struggled with my shoes, and off.</div>
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10km Run: 37:53. Chuffed with that. Second run off the bike since Ironman Melbourne, and one of the longest runs I've done since May. Such a flat course, it was good to settle in to a rythym and enjoy being passed by the pros. </div>
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When I came onto the course, I was right behind <a href="https://twitter.com/natalievc2212" target="_blank">Nat VanCovorden</a>, who was in 3rd and just began her 2nd lap. Before long, <a href="https://twitter.com/ARoyle90" target="_blank">Aaron Royle</a> made my 3:45/km's feel very pedestrian - he passed me en route to the W. <a href="http://www.samappleton.blogspot.com.au/" target="_blank">Appo</a> (Who's on a roll!) then <a href="https://twitter.com/sticksy" target="_blank">Sticksy</a> ran by, also on the way to podiums. I ended up running alongside <a href="https://twitter.com/CharMcShane" target="_blank">Charlotte McShane</a> for a K or so as as she ran into 4th spot (I think she was in the hurt box and didn't care for my encouragement :P), but again - too cool running along with the U23 ITU World Champ! The Gong locals were killing it today.</div>
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Thanks to<a href="http://www.usn.com.au/" target="_blank"> USN Australia </a>for keeping me fuelled and to <a href="http://www.saucony.com.au/" target="_blank">Saucony Australia</a> for the kicks, as always. Looking forward to having a dig out at Husky in a few weeks then Shepparton 70.3 to -with a bit of luck- get myself a ticket to the 2014 Ironman 70.3 World Championships.</div>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-29471062529226915392013-08-22T04:05:00.000-07:002013-08-22T04:05:04.497-07:00The Next Elephant 2.0 <div>
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I would have liked to start this post some a nugget of wisdom about rolling with the punches, or playing the hand you're dealt, but I won't bore you. I'm still on the way back from the stress fracture <a href="http://stevecrossman1.blogspot.com.au/2013/05/dealing-with-stress-fracture.html" target="_blank">I posted about </a>a few months ago. It's a slower recovery than I would have liked but I'm confident of a full return to run training soon.</div>
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In the meantime I have been busy training my butt off (not literally - it's still there) on the bike and in the pool. Using the PowerTap I got my hands in Autumn, I got busy restructuring my bike training and making inroads into what I perceived to be my weakness - top end and sustainable power on the bike. I can report that I've gained quite a few watts in the last few months which is really pleasing. Also, for those of you who put up with my whinging about not being at 'race weight' and dragging my fat ass around in the off-season, I'd like to share that I've shed ~4kgs since returning from Ottawa. So, upping my power and dropping a bit of weight makes my Power:Weight (w/kg) ratio a bit less embarrassing! </div>
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I feel I've made good technical progress on my swim stroke, too, over the last couple of months. I'm doing some more <a href="http://www.swimsmooth.com/training.html" target="_blank">CSS training</a> as we head towards race season here in Aus in the next few months, and things are looking good.</div>
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I've also made a few amendments to the initial season plan I posted about in May. Here's the new list below! As usual, there might be some tweaks, but the big dances will remain steady. </div>
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<li><a href="http://www.runwollongong.com.au/" target="_blank">Run Wollongong </a>- October 20th 2013. This is going to be a really fun way to kick off the summer. The Cotton On Foundation is bringing a number of events around Australia to support local communities to improve the health of young people. </li>
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<li><a href="http://nepeantriathlon.com/" target="_blank">Nepean Triathlon</a> - October 27th 2013. The OLDEST triathlon in Australia and a true classic on the NSW Triathlon Calender. This is a hallmark event and this year they've upped the pro prize-purse which I think is fantastic - the pro races should be great to watch. Should be an awesome first triathlon of the season in a snappy 1km-30km-10km format. I thought about racing <a href="http://www.ironman.com/triathlon/events/ironman-70.3/port-macquarie.aspx#axzz2StYacT3l" target="_blank">Port 70.3</a> given it's the Aussie AG Champs, but I reckon it will be a better for the overall season to hold off until Shepp. Still a little indecision here, we'll see!<img src="http://www.nnicups.org.au/wp-content/gallery/penrith-valley-nepean-triathlon/penrith-valley-nepean-triathlon-2.jpg" /></li>
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<li style="text-align: left;"><a href="http://www.ironman703shepparton.com.au/" target="_blank">Ironman 70.3 Shepparton </a>- November 17th 2013. I'm really looking forward to this one! It's supposed to be one of those big races with a small-race-feel. It will be the weekend after finishing uni so Audrey and I are hoping to spend some time checking out the Snowies afterwards!</li>
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<img alt="age-group-swim-start-ii" height="286" src="http://www.ironman703shepparton.com.au/AssetFactory.aspx?did=36243" width="640" /></div>
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<li style="text-align: left;"><a href="http://www.eliteenergy.com.au/callalab/index.html#.UhXsQ9JHIa8" target="_blank">Elite Energy Callala Classic Triathlon</a> - December 8th 2013.On minutes from where I grew up! A new Classic Distance this year from the guys at Elite Energy should be a lot of fun. 2km swim in Jervis Bay, 60km bike on Forest Rd (I rode that road a lot in training for Ironman Melbourne!) and a 15km run in around Callala and Myola - should be a cracker! </li>
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<a href="http://www.sandholme.com.au/images/popup/CallalaBay.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="http://www.sandholme.com.au/images/popup/CallalaBay.jpg" width="640" /></a></div>
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<li style="text-align: left;"><a href="http://www.ironman.com/triathlon/events/ironman-70.3/auckland.aspx#axzz2StYacT3l" target="_blank">Ironman 70.3 Auckland</a> - January 2014. This is a big one for us - Audrey's first 70.3 and a big crack for a Half-Ironman World Championship qualification slot. Should be brilliant! Also, Aotearoa is calling us for a visit!</li>
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<li style="text-align: left;"><a href="http://www.eliteenergy.com.au/husky_lc/index.html" target="_blank">Pearl Izumi Long Course Triathlon</a> - February 23rd, 2014. We're staying put the entire summer (mostly) so I feel I can commit to some 2014 events! I felt I left a lot on the table here in 2013 (mainly on the bike) and want another crack on this stellar course! (Just chuck m25-59 in an earlier wave Emo! PLEASE!) Here's a video I made of last year's race:</li>
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<a href="http://vimeo.com/59832823">Husky Triathlon 2013</a> from <a href="http://vimeo.com/user10201237">Steve Crossman</a> on <a href="https://vimeo.com/">Vimeo</a>.<br />
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<li style="text-align: left;">Elite Energy Wollongong Triathlon Festival - March 9th 2014. I wanted to race this badly in 2013 given it was close and it was an Australian AG World Championship qualifier where there would be a few studs. But, it was only 14 days out from Ironman Melbourne and things got too crazy at uni so I couldn't even go to watch, in the end. Now we've moved to the area, should be fun to hammer on this fast course with end-of-season fitness!</li>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-80970943460551014912013-08-11T18:15:00.000-07:002013-08-11T18:15:34.795-07:00Time in the fast lane<div class="separator" style="clear: both; text-align: center;">
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Not a swimming analogy, unfortunately (although I have been swimming a bit lately). We've been flat-out the last few weeks. I arrived from Ottawa after a 40-odd hour trip absolutely smashed on a Sunday morning with the worst jet lag I've ever had. After a couple of hours of sleep, I began my second uni semester of the year. That first week was full-on with teaching prac days to make up (becuase I had to jet out early) and uni on the go.<br />
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The following weekend, I picked up Audrey on the Saturday morning and we got straight into moving. Fast forward a few hectic weeks and we're still moving, more or less. Living room still a disaster and many things to organise.<br />
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Good news is, we're getting there.<br />
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Other good news is, the Illawarra is stellar place to train. I've been loving getting out and exploring some new routes. I'm looking forward to getting into a really good routine with training, and getting out more with the <a href="http://ap10.com.au/" target="_blank">AP10</a> gang, which I really enjoyed on Saturday.<br />
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Here's the Royal National Park loop we did (Garmin battery died with 20km to go):<br />
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Here are a couple of shots from the last couple of weeks...<br />
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<br />Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-3997989275589878112013-07-07T11:47:00.000-07:002013-07-07T11:48:10.076-07:00Belated Update: A different kind off season<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">TT'ing my fat-ass around the Meech Lake Triathlon in a relay. Ouch.</td></tr>
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Been a little while. Few things to catch up on.<br />
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Firstly, its been almost 6 weeks since I got the stress fracture and things are plodding along. My foot still feels a little tender and, at the moment, I would be hesitant to run. I will try and get a scan ahead of running. Hopefully I will able to get running soon - it's 5 weeks out to the City2Surf and whilst I have pretty well given up on 'racing' it, it would be nice to be able to make it a solid tempo hit-out.<br />
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Running aside, training has been good. I'm back in Ottawa at the moment to receive my Canadian Citizenship so I'm loving the warmer temps and long days. I've rocked some solid hours on the bike with lots of hard riding - I've gained at least 5 watts in my <a href="http://physfarm.com/new/?page_id=511" target="_blank">CP</a> since getting back on the bike. Problem is, I've put on a few kilos too! Since the injury, my weight has blown out to 73kgs (I was 69kgs for IM Melbourne), despite doing 10+ hrs on the bike and just under 15-20kms in the water weekly. Given the racing I'll be doing in the next 12 months is quite a bit shorter than Ironman, I'll be looking to trim down to a good sustainable weight by October.<br />
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Some good open water swim sessions too with the boys, practicing drafting, swim starts and what-not. Fun times. Love Meech Lake. Folks in Ottawa are super lucky to have that at their disposal!</div>
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<a href="http://www.trizone.com.au/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" src="http://www.trizone.com.au/wp-content/uploads/2012/02/trizone-new-logo.jpg" height="89" width="320" /></a>In other news, I've begun doing some work for Australian triathlon site <a href="http://trizone.com.au/">Trizone.com.au</a>. Head-honcho Karl Hayes has been kind enough to offer me the opportunity to try it out, writing some race previews, reports and interviews. I'm still learning the ropes, particularly being time-efficient with my writing, but loving it so far and looking forward to digging the heels in a little more as the Australian summer approaches. You can check out some my work so far here: <a href="http://www.trizone.com.au/author/steve-crossman/">http://www.trizone.com.au/author/steve-crossman/</a></div>
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Upon returning to Australia in a couple of weeks, Audrey and I will be relocating to Wollongong (Port Kembla, specifically) which is exciting. I'm really looking forward to another new training environment and the opportunity to train with a lot of quality athletes in the region. Bring it on!</div>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-66508513089788811852013-06-21T01:44:00.004-07:002013-06-21T01:44:49.654-07:00TidbitsFew little bits of news to report:<div>
- I'm off to Canada (again). Will fly over on short-notice for a few weeks to receive Canadian citizenship (finally!). Should be good - long days and nothing but swim, bike, run, relax and socialise. Not bad, eh.</div>
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- The low-grade stress fracture is going OK. I've been in the pool daily and starting to get back into regular swimming instead of 100% band and pull work. I think it's been a pretty good swim block. This week I've been back on the back on the pushy. I'm on prac at the moment so have been pretty limited on saddle time due to the short days. So, plenty of tempo riding has been the remedy.</div>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-82295829683088332272013-05-31T18:48:00.000-07:002013-05-31T19:28:52.283-07:00Dealing with a Stress Fracture<div style="text-align: left;">
Unfortunately, I've picked up a stress fracture in my ?3rd metatarsal of my left foot. Yeah, I know, it sucks.Training was going really consistently and I was hitting some good intensity and doing some great strength workouts. I had a little bit of soreness in my left foot for a week or so. Not the kind of soreness you really take notice of, though. Then, on a downhill return doing hill repeats BAM - something really hurt. I had to pull up and walk back to my car. I knew there and then that something was up and I had a nasty feeling it was a stress fracture in my foot which is a common overuse injury among runners. I made it back home later that evening (I was in Wollongong at the time) and got busy Googling. I didn't find a whole lot of related info for triathletes, so I thought I would put something together as a little resource for later on.<br />
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<b>'What's a stress fracture, and how'd I get it?'</b></div>
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A SF is an overuse injury occurring when muscles become too tired to absorb shock. The result is energy from running (or other stress loads) is then transferred more by the bone which causes a tiny crack called a stress fracture. More than 50% of stress fractures occur in the lower leg (i.e. ankle and foot) and, for runners, that usually means metatarsals 2-5, or, in the tibia (shin). Keep in mind, though, there are 26 bones in the foot and they're also suseptable.<br />
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Commonly, SF's are cause by a rapid increase in training stress (in either volume or intensity). Dodgy old running shoes can be a factor, also, so make sure you're changing them every 500-600kms <i>no matter what.</i> A new pair of shoes will cost you less than physio. Besides, the colours of running shoes seem to turn over quicker than Apple products so you ought to stay in the loop! </div>
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For the ladies, you're at an increased risk. Medical reviews show a phenomenon called the 'female athlete triad' of disordered eating, amenorrhea (dodgy menstrual happenings) and osteoporosis increases your chances of picking up a stress fracture due to decrease in bone mass - so keep an eye on the symptoms of the 'triad' and stay on top!</div>
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<b>Symptoms of a stress fracture</b></div>
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It hurts, basically. Not like this guy, though. He 'Shit the F*cking bed'.<br />
.<iframe allowfullscreen="" frameborder="0" height="158" src="http://www.youtube.com/embed/iITZPRq0Hs8" width="210"></iframe><br />
Usually, pain will occur during exercise before subsiding during rest. You can have bruising or swelling around the middle of your foot (for metatarsals 2-4) or on the side if it's a Jones Fracture (5th metatarsal). </div>
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<b>Diagnosis:</b><br />
If you suspect you've picked up a stress fracture, get to a GP or a Podiatrist ASAP. If you're Doc isn't a POD, or is a newb (as was my case) they might think 'Hmm no visible trauma, get an Xray'. Xrays might not show the fracture so the Doc may just tell you to HTFU, so make sure you get a <u>bone scan</u> in order to get a proper diagnosis to begin with. Early diagnosis is essential for good management.<br />
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<b>Treatment:</b><br />
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<li>Rest. Rest. Rest. Take the weight off and avoid walking as much as possible. Depending on the case, healing will usually take 4-6 weeks but may take much longer, particularly if you push it during the acute stage and induce more stress. Crutches may help.</li>
<li>Immobilise that sucker. Get a CAM shoe or similar. </li>
<li>Ice can reduce inflammation and pain during the acute stage.</li>
<li>Stay drug free. Evidence suggests avoiding <a href="http://en.wikipedia.org/wiki/Non-steroidal_anti-inflammatory_drug" target="_blank">NSAID</a>'s as they can inhibit bone healing.</li>
<li>Hit up your Vitamins - 1200mg of Calcium and of Vitamin D2 (400-800 IU) can help, particularly early on.</li>
<li>Encourage blood flow. Gentle massage can help.</li>
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<b>'Can I exercise?'</b></div>
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Based on anecdotal evidence, you can, but at the risk of prolonging the healing. Basically, you should be resting <i>as much as possible, </i>staying off the foot in weight-bearing activities, and exercising patience. </div>
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<li>Cycling: It seems the medical community is kind of divided on this. Some have given guys the go-ahead to cycle, some have put up red flags. Early on, probably a no-no. Wait a few weeks. Doctors may clear you, but baby it, please! Start <i>small. </i>20-30 minutes on the wind trainer. Any sign of pain STOP and R.I.E! Don't rush it. Folks who do more seem to take a longer time to heal and run into chronic problems down the road.</li>
<li>Swimming: This is recommend as a 'cross-training' method for runners who've picked up a stress fracture. Actually, the aerobic cross-over is pretty good from swimming to running. There's lots of anecdotal evidence out there that suggests runners who spend a good deal of time in the pool don't lose a lot, if any, of their running fitness (this is coming from triathletes who are from a pure running background and then jump into huge swimming blocks). Again, baby it. Avoid pushing off the wall and stay away from kick sets or flippers. This is a good time to do LOTS of pull and band work. Make Coach Paulo, <a href="http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=3998699#3998699" target="_blank">Darren Smith</a> and <a href="http://joelfilliol.blogspot.com.au/2012/01/most-popular-post-on-this-blog-is-is.html" target="_blank">Joel Filliol</a> proud. This is also a good time to smash a swim block, work on technique, etc - see below in Goal Settiing!</li>
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<a href="http://i21.photobucket.com/albums/b262/jhaggard29/Pauloswim.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="240" src="http://i21.photobucket.com/albums/b262/jhaggard29/Pauloswim.jpg" width="320" /></a></div>
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<li>Running: Ideally, get in for a second scan. An xray should pick it up after a couple of weeks and by 4-6 weeks your Doc should be able to give you an idea on how it's healing. Once you get an all-clear (anywhere from 4-12 weeks out) start <i>small. </i>Like, really small. Try 5 minutes first. Baby it. Nothing more than 20 minutes first week back. Focus on frequent, small runs. Build slowly. Get some conditioning back before trying <i>anything</i> remotely intense. Make use of a treadmill, if you can, as it will take away from of that energy from impact. Soft surfaces like grass are also good. And for goodness sake, don't go <a href="http://www.huffingtonpost.com/2012/05/22/barefoot-running-injuries_n_1536017.html" target="_blank">barefoot</a>.</li>
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Bottom line is to baby it. Take your time and do it right. This can be pretty tough, which is a segway into this next section.</div>
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<b>Psychological Implications:</b></div>
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Firstly, if you're an athlete who's never had to really deal with injury before, it's <i>really</i> hard not to feel a bit like this guy and dwell on the negatives:</div>
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Frustration and anger are normal enough reactions. After-all, an injury is a setback from our initial plans and objectives. It's important to understand that most athletes are going to experience injury or illness at one point, or another. There are a few strategies sports psychologists recommend in order to deal with the injury and move-on.</div>
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<li>Goal Setting: Necessary tool in any athlete's mindset. Get some direction. Set short-term, manageable goals and get to it. Having some goals which can be quantified is great to track your progress and get some assurance you're moving in the right direction. Stuff like spending a bit more time in the gym doing your rehab exercises each week or doing a bit more aqua-running. As triathletes, we're lucky in the sense that if we, as in this case, bust our foot, we can still work in the pool. So, having some swim related goals is a realistic and measurable goal - perfect!</li>
<li>Visualisation: Yep. Sounds a bit like <a href="http://superhumanencoder.com/" target="_blank">Power Bracelets</a> but there are a number of peer reviewed studies that show visualisation of positive athletic situations - past and future - can help you maintain a positive outlook to even rehearse skills. Try visualising a key race or practicing transitions, for example. </li>
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<b>Future prevention: staying smart!</b></div>
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<li>Eat well, nothing as good as a balanced diet. Keep up the Calcium and vitamin D if you have the risk factors stacked against you. Crap little carbonated bevvies, booze and tobacco reduce bone mineral density - avoid that sh*t, although I hope no athletes really need to be told to lay off the smokes.</li>
<li>Good footwear - remember, 600kms max in your shoes (200-300kms in race kicks). </li>
<li>Avoid big changes in training stress - don't increase the volume or intensity too quickly. 5-10% a week!</li>
<li>Stay on top of niggles - if you feel a little tenderness in your feet, rest immediately. Don't let it turn into a stress fracture.</li>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-19922885904699994412013-05-10T06:37:00.000-07:002013-05-10T06:42:34.032-07:00The Next Elephant<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Another decent elephant</td></tr>
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I was reminded of a saying this morning in giving a few pointers to a friend of mine attempting her first Half Ironman next month (By the way - GO JULIE!), and it goes a little like this: ''When eating an elephant, take one bite at a time.'' The next elephant on my metaphorical plate will be qualifying for the WTC Ironman 70.3 World Championships in 2014. In my books, that's a pretty good elephant.<br />
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This is a set a little while ago, some time before racing Ironman Melbourne. It was part of a long-term plan <a href="http://jppellerin.blogspot.ca/" target="_blank">Jean-Phillip</a> and I had to race 70.3 Worlds in 2014 and Ironman Hawaii in 2015 together, before we get the boot from m25-29.<br />
<img height="640" src="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-ash4/374075_10151247096471475_841748250_n.jpg" width="640" /><br />
So, we've got a goal and next step is getting together a plan and get busy with the <i>process </i>of training. More about that later.<br />
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For now, I'll share with you the racing menu for the forthcoming 12 months.<br />
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<li><a href="http://www.city2surf.com.au/" target="_blank">City2Surf</a> - August 2013. There's just something about experiencing 'heartbreak hill' and racing alongside 80,000 other nutters. Every August when my mate Jeremy used to race it, I was pretty jelly! Now it's my turn!</li>
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<li><a href="http://www.eliteenergy.com.au/" target="_blank">Elite Energy Husky Half-Marathon</a> - September 2013. This ought to be cracking little race. Doesn't get more beautiful than Husky!</li>
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<li><a href="http://nepeantriathlon.com/" target="_blank">Nepean Triathlon</a> - October 2013. The OLDEST triathlon in Australia and a true classic on the NSW Triathlon Calender. This is a hallmark event and this year they've upped the pro prize-purse which I think is fantastic - the pro races should be great to watch. Should be an awesome first triathlon of the season in a snappy 1km-30km-10km format. I thought about racing <a href="http://www.ironman.com/triathlon/events/ironman-70.3/port-macquarie.aspx#axzz2StYacT3l" target="_blank">Port 70.3</a> given it's the Aussie AG Champs, but I reckon it will be a better for the overall season to hold off until Shepp. Still a little indecision here, we'll see!<img src="http://www.nnicups.org.au/wp-content/gallery/penrith-valley-nepean-triathlon/penrith-valley-nepean-triathlon-2.jpg" /></li>
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<li style="text-align: left;"><a href="http://www.ironman703shepparton.com.au/" target="_blank">Ironman 70.3 Shepparton </a>- November 2013. I'm really looking forward to this one! It's supposed to be one of those big races with a small-race-feel. It will be the weekend after finishing uni so Audrey and I are hoping to spend some time checking out the Snowies afterwards!</li>
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<img alt="age-group-swim-start-ii" height="286" src="http://www.ironman703shepparton.com.au/AssetFactory.aspx?did=36243" width="640" /></div>
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<li style="text-align: left;"><a href="http://ironmancanberra.com/" target="_blank">Ironman 70.3 Canberra</a> - December 2013. This should be a good fun race a few weeks out from Christmas. A few hours from home and a good opportunity to punch that ticket! I also reckon it's pretty cool we get to play on the doorstep of Australian democracy. Maybe Abbott will be out for this one? </li>
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<li style="text-align: left;"><a href="http://www.ironman.com/triathlon/events/ironman-70.3/auckland.aspx#axzz2StYacT3l" target="_blank">Ironman 70.3 Auckland</a> - January 2014. This is a big one for us. Audrey is planning on going around, too! M-P is planning to meet us there and dabble in a little racing with us. Should be brilliant! Also, Aotearoa is calling us for a visit!</li>
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After Auckland, there's nothing planned in stone. Maybe do Husky sprint in February if we're around here on the Coast. Likewise, there are a few races I would consider in March such as Challenge Bateman's Bay, but again, not sure what our plans are, just yet. We'll see! Watch this space.</div>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-22591818600525345662013-04-18T04:50:00.002-07:002013-04-18T04:50:41.293-07:00Continuing the Relentless PursuitSimon Whitfield, an athlete and a person for whom I have the utmost respect, talks a lot about 'the relentless pursuit' [of athletic excellence]. It's a philosophy based on great preparation great performances, and having pride in your craft. I'm pretty passionate about my hobby and really want to perform well. Going forward, if I want to take it to the next level, I'll have to change things up a touch.<br />
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I worked hard in training for Ironman Melbourne. I put in a lot of miles and a lot of hours. I trained in the cold, in the heat, in the dark, in the snow, in the rain, in airports, open roads, crappy pools, dodgy surf, and even in my bedroom. And, I did most of it solo, flying-blind as it were. I didn't know a huge deal about periodisation or the optimum blend of intensities for an Ironman. I learned a lot in that race. I learned something key to endurance training, something that many others have experienced also, and I'll share with you 140-odd characters from <a href="http://www.purplepatchfitness.com/" target="_blank">Matt Dixon </a>which really sums it up (it kind of has to, it's only 140 characters!):<br />
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<blockquote class="twitter-tweet">
If you are judging training success by 'counting your weekly hours/miles' you are doing something seriously wrong.<br />
— Matt Dixon (@purplepatch) <a href="https://twitter.com/purplepatch/status/319940119459147777">April 4, 2013</a></blockquote>
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Simply, it's not just about clocking the hours - there's much more to it. It begins months and months ahead, involves skills, technique, strength, speed, endurance not only physically but mentally. I didn't tick all those boxes, no sir.<br />
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So. Now I find myself in the "off-season" for the next 6 months. There will be the chance to dabble in a few events such as the City2Surf in August, but I am going to totally revamp my training and commit to a smarter training philosophy using the experience I gained in the last couple of races, and knowledge I gained from <a href="http://www.highperformancetri.com/hpt/site/" target="_blank">Pete Clifford</a> and Triathlon NSW's Coaching program.<br />
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In the pool I have been doing a lot of drill work. I have a number of technical things I really need to work on. I'm also going to try and learn a number of new skills like dolphin kicking, and new strokes. It's going well so far!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUC1qWNnZVQQfcWB4M9mZ8vCTcTWmH3F5uZswk36pxdVblfxEehZgZ8KxkJIsz1u2WV5CuFUrKBMxr6fzgrcJu_1hE0WAQYO7sOoGItJiqP0-_PT2D6nIRtFn4cvIj58O74slvu9-Zjh0c/s1600/2013-04-16+14.51.21.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUC1qWNnZVQQfcWB4M9mZ8vCTcTWmH3F5uZswk36pxdVblfxEehZgZ8KxkJIsz1u2WV5CuFUrKBMxr6fzgrcJu_1hE0WAQYO7sOoGItJiqP0-_PT2D6nIRtFn4cvIj58O74slvu9-Zjh0c/s1600/2013-04-16+14.51.21.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The new hoops!</td></tr>
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On the bike I've got myself a power meter, in the form of a Powertap, and I'm really looking forward to training with it and using it to really make bounds in my cycling capacity. I did a VO2 max lab test back in November for a mate's lab work and it basically showed that my peak power is OK, but my FTP could use work. I tested today, showing a 3.44w/kg FTP which isn't great. It's not pathetic, but it means there is a lot of room for improvement. I reckon I could write a post on that alone.. stay tuned!<br />
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My running could use some work, too. Once my legs begin to feel sharp (still a little sluggish after IM), I want to start hitting the track. Might even get another Half-Mara PB in September if I don't slack off.<br />
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So with my refreshed desire to improve and train efficiently and with purpose, I'll be looking forward to [hopefully] making my way up the placings a bit and being competitive with the studs on race day.<br />
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Enjoy a little Simon...<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/IhPvLfmEJRQ" width="560"></iframe>Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-37727481422998612592013-04-05T01:20:00.004-07:002013-04-05T01:22:04.604-07:00RecoveryIt's been about 12 days Ironman Melbourne, and I must admit, I'm feeling scarily good. For a year, I had read or heard stories of <i>long </i>recoveries - several <i>months</i> long. And for a few days, I thought I would be in that boat, too, having shelled my legs at the big dance. Then, after a few good nights' sleep, some light activity (namely walking around and some easy swimming), eating reasonably well and doing plenty of stretching and trigger-point, I came back to life pretty darn quickly.<br />
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Last weekend (6-7days post-race), I did a couple of light rides at a recovery effort and felt really good. I tried a first jog early this week. It, however, did feel cumbersome and laboured - similar to the end of a +2hr long run. I ran today, and felt great. Not 100%, but 85% - which 12 days post-Ironman I am pretty happy with. I feel like I'm riding really strongly at the moment, as well, having done a couple of hilly little loops this week I was really please with the legs!<br />
Had a good swim this morning with the local squad and even though they beat me up a bit, I still felt pretty good.<br />
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Nothing too much on the horizon, though, so there's no rush to do any more or push any harder than what I feel like on a day-to-day basis. I'll just keep training lightly and try to improve technically where I can. I've started doing more strength training, as well, which is a pleasant change.<br />
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To summarise for all you folks who skimmed lazily to the bottom in hope of something really exciting, here's Cliff-notes version of why I feel amazing only 12 days after an Ironman:<br />
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<ul>
<li>Getting in protein <i>straight away - </i>i.e. right after crossing the line</li>
<li>Good sleep</li>
<li>Good food</li>
<li>Light exercise</li>
<li>Stretching</li>
<li>Trigger-point (poor man's massage)</li>
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<tr><td class="tr-caption" style="text-align: center;">Recovery begins here, at the finish line.</td></tr>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-11884699567741081482013-03-28T17:10:00.000-07:002013-04-07T02:41:13.126-07:00Race Report: 2013 Ironman Asia-Pacific Championship (Ironman Melbourne)<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSE1oqMkG2bc3E825KDhoqhp6wvVyt8ImaW_4f267zyOE2xz9Ta" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="86" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSE1oqMkG2bc3E825KDhoqhp6wvVyt8ImaW_4f267zyOE2xz9Ta" width="200" /></a>Where to begin? I completed my first Ironman triathlon last week in Melbourne at <a href="http://www.ironmanmelbourne.com.au/" target="_blank">WTC's Asia-Pacific Ironman Championship</a>. I completed the race in 9:19, finishing 235th overall, and 25th in m25-29 (<a href="http://www.multisportaustralia.com.au/Home/IndividualResult?clientId=1&raceId=844&eventId=1&athleteId=14632" target="_blank">Link to results</a>).<br />
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This is a journey that began, I suppose, with my first triathlon a few years ago - it was inevitable that one day, I would do a 'big one'. 12 months ago, one of my best mates, Jeremy, talked me into signing up for the race. And so, in early April 2012 the journey had a finite timeline.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE8HqpwGWZKVrm_t_7eucCXSjMFhjgtVY_Zz6eHTZm0H5TtxsRLs7UDPSSM6XjVl9s-zvPiOnrYZkt254XQhCGOMbYnuZNwZbO357vjhPX2QbHdBPBAoMayMCVqS19_mg2Z7QqutVX6daI/s1600/2013-03-22+14.14.49.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE8HqpwGWZKVrm_t_7eucCXSjMFhjgtVY_Zz6eHTZm0H5TtxsRLs7UDPSSM6XjVl9s-zvPiOnrYZkt254XQhCGOMbYnuZNwZbO357vjhPX2QbHdBPBAoMayMCVqS19_mg2Z7QqutVX6daI/s1600/2013-03-22+14.14.49.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jez getting rego'd up</td></tr>
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In leading up to the race, I believed I had trained pretty well. I had nailed some good, consistent weeks of 20-odd hours each from the Christmas holidays on-wards, and felt my swim and run form was really good, particularly. Of course, I was a self-coached Ironman first-timer training solo, so my view on training was pretty subjective. After having a week to think about the race and my lead-up, I have learned a lot and would make a number of changes next time, but we'll talk about that later.<br />
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<b><span style="color: #3d85c6;">Pre-Race: </span></b>I arrived in Melbourne on Friday morning. Jeremy and I headed down to registration that afternoon, picking up our kits, getting well-wishes from Ironman World-Champ Pete Jacobs, and all that jazz. We picked up my gear -kindly transported by my parents to Melbourne- and Audrey that evening and set about preparing our bags before heading to bed.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzxBRkD2WRlF5HlkSAxKML_FPn1kzUnRLbag-sLDyiB1napHsheWE4dA_Qy3glhP4HI9dthhOeoZgQ6CnTvHrJDBHqGMiFDx4kBkXfsNZWkX3zOx2QXMcazR2hKC2LyL8mQ9AvMvlFokV2/s1600/2013-03-23+08.22.01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzxBRkD2WRlF5HlkSAxKML_FPn1kzUnRLbag-sLDyiB1napHsheWE4dA_Qy3glhP4HI9dthhOeoZgQ6CnTvHrJDBHqGMiFDx4kBkXfsNZWkX3zOx2QXMcazR2hKC2LyL8mQ9AvMvlFokV2/s1600/2013-03-23+08.22.01.jpg" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The beautiful Teschner 703 ready to go, loaded with USN fuel!</td></tr>
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On Saturday, Jeremy and I did our 'warm-up' ride/run on a windy Beach Rd, which would give us a little taste of Sunday's weather. Afterwards, we did our final packing then headed down to Frankston to check in the gear, drool over some of the pros' gear, and get a good look of the chop coming across Port Philip Bay. At this time, there were some rumors of a changed swim course, or even a swim cancellation. We tried not to think too much about it, and headed back to have the 'last supper', and head to bed.<br />
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I slept pretty well, surprisingly, but woke to loud gusts of wind outside.We set about having breakfast and coffee before jumping in the car and driving, once again, back down to Frankston.<br />
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<tr><td class="tr-caption" style="text-align: center;">Jeremy and I before the start.</td></tr>
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Breakfast was: a bowl of porridge; 4 squares of dark chocolate; a cup of coffee, and; a banana.<br />
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We hit the port-a-loos with plenty of other nervous folks before heading over to do final prep on the bikes. By this time, Mike Reilly was announcing that there would be a shortened swim due to the rough conditions, on a changed course. Jeremy and I, along with plenty of other folks, were pretty gutted. I guess when it's your first one, you want to tick all the boxes. As we would find out though, the race would still have plenty to throw at us.<br />
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<span style="color: #3d85c6;"><b>Swim:</b> </span>00:27:24 (1500m; 388th OA). It was disappointing enough to have such a shortened swim. The course the RD came up with, though, was truly heartbreaking. Mass start from the beach, hard right turn at the end of the pier, swim out and do a U-turn around a few cans, then head back past the pier, go hard left around a third can, and into the beach with the swell. Great. An out-and-back swim. A mass of swimmers, in chop, going head on at each other. I've no idea what that Swim Course Director had for breakfast. It lead to, first and foremost, dangerous swimming, and secondly, cheating where plenty of folks turned at the first buoy (<a href="https://www.youtube.com/watch?v=Iu6Oi5MUAcM" target="_blank">SEE HERE</a>).<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeJyaR3CCueRzREK9pvTXNiVj53lY1BKVkHKB1pRrMgtJruhEzSbSww29mvMu3hqyN1RA0UR7hm7jsg_agPgVAfGdffqHu33Md1qwdoLN9Isr5nCUTEn19WydmoUMlz6PWi7LEBhLkZ4PS/s1600/IMG_2283.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeJyaR3CCueRzREK9pvTXNiVj53lY1BKVkHKB1pRrMgtJruhEzSbSww29mvMu3hqyN1RA0UR7hm7jsg_agPgVAfGdffqHu33Md1qwdoLN9Isr5nCUTEn19WydmoUMlz6PWi7LEBhLkZ4PS/s1600/IMG_2283.jpg" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The conditions for the swim</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij1A7p63RtYvTEeXVhiFbV_y2f4LztQHEeY9D93oArsCeC5uoNveWdgUlDZPiW1TLHUFqd7e37IuCsnskrQfVKuaE3zEtEvbb8_8d8Lshhwqcre_Cbs41RFOn9sbn6scWZ_JJ3ROqblV6Z/s1600/IMG_2790.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij1A7p63RtYvTEeXVhiFbV_y2f4LztQHEeY9D93oArsCeC5uoNveWdgUlDZPiW1TLHUFqd7e37IuCsnskrQfVKuaE3zEtEvbb8_8d8Lshhwqcre_Cbs41RFOn9sbn6scWZ_JJ3ROqblV6Z/s1600/IMG_2790.jpg" height="480" width="640" /></a><br />
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My swim was good, though, and I did actually enjoy heading out in the swell. Despite starting close to the front, the initial few hundred metres before turning was a mess. It was simply too soon to turn for such a big group (<a href="http://www.youtube.com/watch?v=onUDyjYHzyg" target="_blank">HAVE LOOK HERE AT THE START, YOU'LL SEE WHAT I MEAN</a>). I ended up quasi-bodysurfing my way into the beach which was really fun. The shortened course, though, lead to a lot of congestion in T1, and the first quarter of the bike leg.<br />
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<span style="color: #3d85c6;"><b>T1:</b></span> 00:03:29 (180th OA). Run up the beach, into the tent, grabbed my helmet bag, wetty off, helmet & sunnies on, run out, grab bike, mount and off we go. Easy.<br />
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<b><span style="color: #3d85c6;">Bike</span>:</b> 05:18:59 (477th OA). Out onto the bike, the course was pretty darn congested. With the shortened swim, we probably had half the field on there in less than 10 minutes. Unfortunately, this lead to a lot of drafting - a lot of it blatant cheating, some of it unintentional and somewhat forced. I can proudly say that I didn't partake in any group riding, and dropped back once passed. I did enjoy some pacing with other riders, though, something I don't often get to do.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg77uyw9Wj02uVVejAES3RyCv2nxTqdLGhMG8eGHa-ZIQBwDnIY52JBbKqunLqeaZVEyySHGzk01Mti33vvVf3bOdKG1UEHgNalEtmMrLU81M13KnjGOpnId_5h1KzZkEWaRbi3AkxhyphenhyphenZaC/s1600/0351_04447.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg77uyw9Wj02uVVejAES3RyCv2nxTqdLGhMG8eGHa-ZIQBwDnIY52JBbKqunLqeaZVEyySHGzk01Mti33vvVf3bOdKG1UEHgNalEtmMrLU81M13KnjGOpnId_5h1KzZkEWaRbi3AkxhyphenhyphenZaC/s1600/0351_04447.jpg" height="320" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heading out from T1</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvV5c1xjnVsFUoqmV58I6bRQXyMnPbjxzw7-ZsR8PVHLClXBj3tYT_-rSqQ96BT3LvfE7bSeeHZtx7nukrguN-RfP_JI7i__Em-to7SUscV9m6VRNPqsXckluBlf8Aw3zsnXtW0Qo1L73M/s1600/0351_20677.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvV5c1xjnVsFUoqmV58I6bRQXyMnPbjxzw7-ZsR8PVHLClXBj3tYT_-rSqQ96BT3LvfE7bSeeHZtx7nukrguN-RfP_JI7i__Em-to7SUscV9m6VRNPqsXckluBlf8Aw3zsnXtW0Qo1L73M/s1600/0351_20677.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Climbing out of the tunnel - a good opportunity to have a stand</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlPujZ6doxsabUD91smyJF4Eokxl2L7M7RtA9MSbYTJopUCTsScUKQbyBxKI3wxitsHdsjT53hdzSNpO44LUZkB5DwMPm04p40AqX9eJnqD2cVxGWOZDdn3haOdKo04lhetLYBYbLAg-8M/s1600/0351_07558.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlPujZ6doxsabUD91smyJF4Eokxl2L7M7RtA9MSbYTJopUCTsScUKQbyBxKI3wxitsHdsjT53hdzSNpO44LUZkB5DwMPm04p40AqX9eJnqD2cVxGWOZDdn3haOdKo04lhetLYBYbLAg-8M/s1600/0351_07558.jpg" height="425" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Loads of folks down at the turn around</td></tr>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUM0xVmmKr7YHQ9SSksQHzSf5zm5rYVjNH3BF5eOtoeeAsxFTfFr8rOdYkvcK_HZMZqDHO4VSrcjdiUxs_8flDCAJRFh_4WDrOU4QxcKsnPvuJCmFFeN7_i1BaK1jb_YOcvrt0OQibrXuc/s1600/IMG_2806.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUM0xVmmKr7YHQ9SSksQHzSf5zm5rYVjNH3BF5eOtoeeAsxFTfFr8rOdYkvcK_HZMZqDHO4VSrcjdiUxs_8flDCAJRFh_4WDrOU4QxcKsnPvuJCmFFeN7_i1BaK1jb_YOcvrt0OQibrXuc/s1600/IMG_2806.jpg" height="480" width="640" /></a></div>
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The first out section was into a brutal headwind. Going into the tunnel was a real buzz, and heading back with that knarley tail-wind was a lot of fun, on the first lap. This pacing and the buzz of finally being out there racing Ironman, lead me to probably over do it on the bike a little. I went 2:34 for the first lap, and roughly 2:45 for the second. The wind had picked up and was coming across us in a more gusty fashion by the second lap, which was reflected in most folks' splits. That said, I didn't feel quite as strong on the second lap, and the winds were less cooperative.<br />
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In terms of nutrition, my trusty bottle of <a href="http://www.usn.com.au/" target="_blank">USN Australia</a> nutrition was serving me well, and I found it a really simple way to keep on top of the calories and the electrolytes. In it, I had about 1800 calories of nutrition which, over 5 hours, gave me about 400mg of sodium as well as plenty of other essential electrolytes. I was noticing I had a lot of salt on my suit, something I normally didn't have accumulated after most 5hr rides. Given this, and know the wind had the potential to 'dry us out' a bit, I grabbed a bottle of Gatorade each lap, instead of purely drinking water, to ensure I was getting enough sodium.<br />
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Even though I was well aware I had ridden too hard, I was really glad to dismount, and get into the run which is usually my strength.<br />
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<span style="color: #3d85c6;"><b>T2:</b></span> 00:02:36 (339th OA): Dismount, bike to amazing volunteer, bag handed to me in tent by 2nd amazing volunteer, helmet off, socks on, shoes on, hat on, race belt on, slap on some sunscreen, head out. Done.<br />
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<span style="color: #3d85c6;"><b>Run</b></span>: 03:27:03 (159th OA). I headed out on my usual long-run pace, about 4:35/km, and felt great. I was passing plenty of folks. The thing with drafting is, it makes a lot of riders ride harder than usual, way out of their comfort zone. There were a lot of overcooked athletes out there. By about 18km, I was still feeling really comfortable, with one exception: my feet. My socks were too thin and it felt like I was quickly getting blisters. It became harder and harder to ignore the pain. There was, also, a huger camber in the road until about 18km at Mordialloc, which may or may not have influenced it.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1RK3VOlGQ634S6b4_OP1jOtTaqceNssimL_RF4S_kE6WIJ9XymW7mspM-1kYDt4MIu-VHr_IOg8yhNS5TX3K2cb1jfMoR5WYqkcH-3K4hARxH_WfFIPRKAm5XJL7wJiJUyDmYZbrBl4ls/s1600/0351_27989.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1RK3VOlGQ634S6b4_OP1jOtTaqceNssimL_RF4S_kE6WIJ9XymW7mspM-1kYDt4MIu-VHr_IOg8yhNS5TX3K2cb1jfMoR5WYqkcH-3K4hARxH_WfFIPRKAm5XJL7wJiJUyDmYZbrBl4ls/s1600/0351_27989.jpg" height="320" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Feeling good early (maybe because I <br />
was finally leaving Frankston?)</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv9hitQT9NxMH6sZdeGLauHrBESwLIptXS8k-nPF7eS99OO9fTvx1TKyJYA5cNdLZHY2mw07B2-t0d__rXxOC4RsX5X_gLh2uv7aUtAMtZbouSUG9LxG-lDBeUuuGNglAvMB_TiDp-49M1/s1600/0351_30477.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv9hitQT9NxMH6sZdeGLauHrBESwLIptXS8k-nPF7eS99OO9fTvx1TKyJYA5cNdLZHY2mw07B2-t0d__rXxOC4RsX5X_gLh2uv7aUtAMtZbouSUG9LxG-lDBeUuuGNglAvMB_TiDp-49M1/s1600/0351_30477.jpg" height="320" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Still holding a decent clip; you can clearly<br />
see the salt on my suit, though.</td></tr>
</tbody></table>
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<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: start;">
At this point in the run, we ran down along a path by the beach and, into the wind. This was the most brutal part of the run, and the wheels fell off a little bit. This was my wall. At aid stations, I was drinking 1-2 'cups' of Gatorade and felt that was my limit, stomach-wise. My thought, then, was that this was the consequence of pushing my effort on the bike. I kept on pushing and walked through the aid-stations, taking my time and making sure to get the fluid in. My pace was slowing, too, but remained under 5-mins/km with exception of walking the aid stations. I stopped twice, also, to have a pee.</div>
<div style="text-align: start;">
<br /></div>
<div style="text-align: start;">
Chugging along and feeling pretty ordinary, the crowd kept my spirits up. Everyone -and I mean everyone- who was lined up on the course was clapping, cheering and giving me a shout out. "Looking good Stephen", "Good job Stephen", etc was heard often, and I tried to thank everyone. This was the amazing part of Ironman - the crowd support. Loads of kids wanting hi-fives (which I was happy to indulge) and great support from volunteers and the crowd really kept one going. Not to mention the amazing support from my own family and friends - Jeremy's did Lindsey, in particular, was fantastic as he rode the run course and said g'day every few kms.</div>
<div style="text-align: start;">
<br /></div>
<div style="text-align: start;">
Once I hit 32-odd km, it felt like a mental barrier had been broken. Only ten km to go. I've done this a million times. My pace began to quicken, in a relative sense, and I felt great ticking over the kms. From about 3kms out, you could see the finish line, and knowing there was only 15-odd minutes to go, was a real boost. </div>
<div style="text-align: start;">
<br /></div>
<div style="text-align: start;">
I'm not sure where the energy came from, but I picked up the pace and ran in the last km really pumped up and geed up the crowd as much as I could down the chute. It was a lot of fun! I crossed the line in 9:19:33, to finish 235th Overall. </div>
<div style="text-align: start;">
<br /></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyF2U3DyW5_0V2uk2kw-LR9HPfcQh2cuQFpX7f7aC5oNWfUCg0-ptJyBLeMbY2K9-tEaCYYD1WRi95E6-kmno17-O-PbsJYrYfefwshGbezk5Ifs05D0Lcr-E402xNyn7z75NJhy5wLTN4/s1600/0351_46622.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyF2U3DyW5_0V2uk2kw-LR9HPfcQh2cuQFpX7f7aC5oNWfUCg0-ptJyBLeMbY2K9-tEaCYYD1WRi95E6-kmno17-O-PbsJYrYfefwshGbezk5Ifs05D0Lcr-E402xNyn7z75NJhy5wLTN4/s1600/0351_46622.jpg" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The finish chute was epic!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvQMCJ63ujKgt_54VmEAe2cmvt12ifR1ByRb1om8Z-HD2nKNKDlRYgvX-4tNNlZmM_o-uyiDj2XWBxVZo1duaIBdSPrvkmwaSCfMljdn716-N9XZxu8lIbqwM1O-y1GDhcQXjEA_OmXaGm/s1600/0351_49749.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvQMCJ63ujKgt_54VmEAe2cmvt12ifR1ByRb1om8Z-HD2nKNKDlRYgvX-4tNNlZmM_o-uyiDj2XWBxVZo1duaIBdSPrvkmwaSCfMljdn716-N9XZxu8lIbqwM1O-y1GDhcQXjEA_OmXaGm/s1600/0351_49749.jpg" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What a feeling!</td></tr>
</tbody></table>
<br />
<span style="color: #3d85c6;"><b>Post-Race</b>:</span> I was elated to be done and went quickly over to grab some water, get a protein shake in and absorb the feeling. I sat on the grass and Jeremy came along not too far behind, crushing it in 9:25. At this point, I was feeling cold, and began to shake a little. I went over to see Audrey at the fence, and, feeling light-headed I decided to make my way to the med tent. They checked and monitored my vitals, which were good, despite my skin temperature falling. I rested up for about 40 minutes (I think?), before being let go once my temperature had stabilised. We went and grabbed a meal and a beer before going home to rest and head back to Sydney on Monday morning.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-3SNRAb9FhrHUxc7x-FZ33hk3QEGZU6xm2SQEY8eNDjNKYW7XFHhWPQw1enkKtaSA8RH6lajc4A9jytt8_r55CS3Qayo81CqkELyblRzF9bbRGMJtGNuBp_RwHcE-WoJ8JGDBrtK8GkuB/s1600/IMG_2842.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-3SNRAb9FhrHUxc7x-FZ33hk3QEGZU6xm2SQEY8eNDjNKYW7XFHhWPQw1enkKtaSA8RH6lajc4A9jytt8_r55CS3Qayo81CqkELyblRzF9bbRGMJtGNuBp_RwHcE-WoJ8JGDBrtK8GkuB/s1600/IMG_2842.jpg" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elation: we're done!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5xr4HjZaAU82qUMj5gtLLVLKhVIxbAMqX8pLnVy0yC7vqS9YUBIfgpDShZq93OJh8schXKZIMhWigcQ4qbKWtZ4_b7gUfg4l6ClLgJu17mlEfwuyIXgG3hyjJx1PkUvAWETLMZltIohqJ/s1600/IMG_2843.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5xr4HjZaAU82qUMj5gtLLVLKhVIxbAMqX8pLnVy0yC7vqS9YUBIfgpDShZq93OJh8schXKZIMhWigcQ4qbKWtZ4_b7gUfg4l6ClLgJu17mlEfwuyIXgG3hyjJx1PkUvAWETLMZltIohqJ/s1600/IMG_2843.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Feet up in the med tent - the ambos were amazing, thanks guys!</td></tr>
</tbody></table>
<br />
I can say that I learned a lot in this race - more than any other. It's such a different challenge to anything else, Half-Ironmans included.<br />
<br />
Before I race another Ironman, I want to get a lot more half-iron racing under my belt, as well as >12months with a <a href="http://en.wikipedia.org/wiki/Cycling_power_meter" target="_blank">Powermeter</a>, which will allow me to train and race much more smartly, and efficiently. At the moment, I'm thinking 2014 in Whistler or Mont-Tremblant, but we'll see. I can say that my bike training was not intense enough. Despite doing consistent >300km weeks, the intensity just was not there. There was too much 'easy' or 'LSR' riding.<br />
<br />
In anycase, I am glad to have raced Ironman Melbourne. It was an interesting, challenging and fun event. I hope that organisers can learn from the mistakes of this year's swim, and implement a better strategy in future years should unfavourable conditions arise.<br />
<br />
Thanks a bunch to everyone who supported me, and put up with me on the road to the startline. You've all been amazing! Special thanks goes to Audrey, my beautiful wife who has been there with me the whole way, and to my parents who've been great as well.<br />
<br />
Teschner Bikes, USN Australia, Saucony and O2 Creation have all been brilliant - thanks a lot for the support and the faith, guys!Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-81386022942307075102013-03-17T03:00:00.000-07:002013-03-17T03:00:49.050-07:00TEAM USN: Australian Triathlete March feature!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHUW8wIF9Nr8D4c6loTbeWvZ2SY9S9JtytgTVC9WQJra8MoSt1XnSt4anl4GRblmGOPVkd_92ajSoOpcHAoMGs_n_HhmeVfyMqlDKJoDAdVu-_EeBe7tC1FEijlZe6FZRkSTk9H1d8sLv_/s1600/BDbEwtsCQAAZDp2.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHUW8wIF9Nr8D4c6loTbeWvZ2SY9S9JtytgTVC9WQJra8MoSt1XnSt4anl4GRblmGOPVkd_92ajSoOpcHAoMGs_n_HhmeVfyMqlDKJoDAdVu-_EeBe7tC1FEijlZe6FZRkSTk9H1d8sLv_/s1600/BDbEwtsCQAAZDp2.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stolen sneakily from OzTri's twitter</td></tr>
</tbody></table>
Kym and I were featured in the <a href="http://www.oztri.com.au/" target="_blank">March issue of Australian Triathlete</a> (the one with BAMF Annabel Luxford gracing the cover after crushing Auckland 70.3).<br />
<br />
USN has been looking after us really well with some great gear (and more to come!). Looking forward to executing a good race in Melbourne fuelled by their amazing products.<br />
<br />
The Ironman Melbourne nutrition plan will be published in next month's issue, which will hit stands soon.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhswQdtkoWhXQY0drPYgRiXlwzRZDOGiBSmVcZNex9oQcUCAbBd0uzsM-tfUmhj5MVZm4ZyPZNtQxf_h5tJbdNFGr570VRD0UKwKuKDA9XypgndapsgdsVhAZABxaY4ImBWT3Sj3Ly1NVjL/s1600/882011_10151439399941475_580648187_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhswQdtkoWhXQY0drPYgRiXlwzRZDOGiBSmVcZNex9oQcUCAbBd0uzsM-tfUmhj5MVZm4ZyPZNtQxf_h5tJbdNFGr570VRD0UKwKuKDA9XypgndapsgdsVhAZABxaY4ImBWT3Sj3Ly1NVjL/s1600/882011_10151439399941475_580648187_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Being powered by some amazing stuff!</td></tr>
</tbody></table>
<br />
Anyway here's a snapshot of the article..<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6iCsMGS7AUfJo4khcE56gkyEvqk8ULO6Xd8T6x5tH83YfpE-nQ-1KKpVitMKYbzrK3C6MZrxkC_XWIFXAmi9ctaG-MVFSDzRAb7UlSpN08t36WG-p5u4empXFIN6xcmomjFiPqpT8VW2b/s1600/steve's+article2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6iCsMGS7AUfJo4khcE56gkyEvqk8ULO6Xd8T6x5tH83YfpE-nQ-1KKpVitMKYbzrK3C6MZrxkC_XWIFXAmi9ctaG-MVFSDzRAb7UlSpN08t36WG-p5u4empXFIN6xcmomjFiPqpT8VW2b/s1600/steve's+article2.JPG" height="640" width="455" /></a></div>
<div>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-91629029272316581912013-03-14T22:58:00.001-07:002013-03-14T22:58:42.335-07:00Taper TimeChecking in now and it's in the middle of my taper (the wind-down in training before an event). I began tapering three weeks out, and I must admit, it's an odd period of time.<div>
Going into the taper, I had a good few solid weeks of training, including Husky LC. </div>
<div>
<br /></div>
<div>
Weekly totals were:</div>
<div>
<ul>
<li>21h25m (Week of Feb 11)</li>
<li>21h48m (Week of Feb 18)</li>
<li>23h05m (Week of Feb 25)</li>
</ul>
<div>
I was pretty happy with how things went following Husky. I pulled up pretty well (much better than last year's long course race in MT) and within a few days was getting around training as-per normal. My only regret is not getting in any <i>really</i> killer swim sessions. Would'a, could'a, should'a.</div>
<div>
<br /></div>
<div>
My plan for the taper, in a nutshell:</div>
<div>
<ul>
<li>Week 1: an 80% run load vs. the average of the prior month, with similar swim/bike totals.</li>
<li>Week 2: 80% of Week 1's running; 65-70% of cycling average volume; Normal swim volume.</li>
<li>Week 3 (Race week): Bugger all, save some small sessions i.e. few 15 minute runs and bikes.</li>
</ul>
<div>
It'll be important to keep a good amount of intensity in there and not simply fall into a "short and slow" trap which will inevitably lead to a flat day. </div>
</div>
</div>
<div>
<br /></div>
<div>
Anyhoo. 9 days to go!</div>
<div>
<br /></div>
<div>
<br /></div>
Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-25847121703261425022013-03-02T13:27:00.005-08:002013-03-02T13:28:28.441-08:00Training Update: February furlongs for FrankstonWell February, that little short month between January and March, is over. That happened quickly. It was a really busy month for me, actually. Earlier this month was chillaxing and training, before I had a hit out at Huskisson Long Course, then straight into University work. The last two weeks, with uni, have flown by faster than a knife fight in a phone booth.<br />
<br />
That being said, I did get down to some good training this month. With Ironman Melbourne now only three weeks away, February was always going to be that 'key month' (even though I don't really believe in 'key days/weeks/months etc).<br />
<br />
Let's have a look at it, shall we:<br />
<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsH1IHVHy0L2QZQ6dyMvdkJbASXaJgW-mKk0b9RvwpQlAAeI-NbP3Dh_UqvebnHYyzqSh8m7JXDV27M4wJPi97PmPkxJbR0tUOsVf5y2n0zpbuhhlJDuRbx16a7j3yEzS2oRcyaESww6rp/s1600/Untitled.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsH1IHVHy0L2QZQ6dyMvdkJbASXaJgW-mKk0b9RvwpQlAAeI-NbP3Dh_UqvebnHYyzqSh8m7JXDV27M4wJPi97PmPkxJbR0tUOsVf5y2n0zpbuhhlJDuRbx16a7j3yEzS2oRcyaESww6rp/s1600/Untitled.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">January: 2.83hrs/day average</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: 1em; margin-right: 1em; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyyJMHHxApRlC8AwzrvP9XQYagA32RzkP3Fvjyb7pVVyXmqO3Wem9PgjpJENkkQ3lrghW2RIRce_eMBPw5TCh32i5xnnKrbMwVhugeahNg68kpY6StmemxvrlwF8eJq6dEzjPCsqQmkvOM/s1600/Untitled.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyyJMHHxApRlC8AwzrvP9XQYagA32RzkP3Fvjyb7pVVyXmqO3Wem9PgjpJENkkQ3lrghW2RIRce_eMBPw5TCh32i5xnnKrbMwVhugeahNg68kpY6StmemxvrlwF8eJq6dEzjPCsqQmkvOM/s1600/Untitled.jpg" height="257" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">February: 2.91hrs/day average</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
In the last two weeks, I admit my performance - or quality - of training has perhaps suffered. After Huski, I was straight into a hectic week of Uni then a weekend in Sydney to complete a course. My sleep suffered and my stress levels were a bit higher. The last few days have been great, though, and I had a fantastic long brick (170km+15km) on Friday afternoon.</div>
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Run taper begins next week! Yay! I feel <i>really</i> ready for a taper, and more sleep!<br />
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Here are some shots of around the place taken during rides, for your perusal: </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl84Dr_xOnbYhBUQJ4jFiLJB3rPgx6Zdq_fMCb4U0oz-jyXbwUDXOT82lz8-seNlTtMIoFlo_RiOR-ILa5Xd2wNpKDShXlCGrOh8pqdZFAw6FTzBbFdCkuCTMZvJLUHZwvSKPRp71DwGS5/s1600/2013-02-19+08.37.42.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl84Dr_xOnbYhBUQJ4jFiLJB3rPgx6Zdq_fMCb4U0oz-jyXbwUDXOT82lz8-seNlTtMIoFlo_RiOR-ILa5Xd2wNpKDShXlCGrOh8pqdZFAw6FTzBbFdCkuCTMZvJLUHZwvSKPRp71DwGS5/s1600/2013-02-19+08.37.42.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Specky morning in Culburra</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Roos hanging out in Currarong</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Bald Hill on the way down to Wollongong from Sydney</td></tr>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-8193302002314121552013-02-17T12:33:00.000-08:002013-02-24T13:23:49.944-08:00Race Report: Huskisson Long Course Triathlon with VIDEO<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqX2Et45hDEYOHdaL042N0l9aN6MO7_4h5q53weQU3IHgWh731RIoJWamLkKc-0A8JSTXLOlRsf9LdnbLSz9b4oA1HHmkpcNftebjF6nYaU8lfB8EUwKyHXtngCKJsAlv8wXu3VpQg5Kvh/s1600/Untitled.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqX2Et45hDEYOHdaL042N0l9aN6MO7_4h5q53weQU3IHgWh731RIoJWamLkKc-0A8JSTXLOlRsf9LdnbLSz9b4oA1HHmkpcNftebjF6nYaU8lfB8EUwKyHXtngCKJsAlv8wXu3VpQg5Kvh/s1600/Untitled.jpg" width="198" /></a>Short Version: 4:24:22, 10th m25-29, 129th Overall (1400-odd competitors)<br />
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Long Version: Every race, I learn a lot. That being said, I am still quite an inexperienced athlete (certainly as far as long course racing is concerned). <a href="http://ironmanmelbourne.com/" target="_blank">Ironman Melbourne </a>(no less than 5 weeks away!) is the A-Race for early 2013. <a href="http://www.eliteenergy.com.au/husky_II_2013/lc.html#.USE-76VmiSo" target="_blank">Huskisson LC</a>, being only 5 weeks prior to the big dance, meant that having a really good rest beforehand would not be possible. Despite wanting to race well, I would have to 'train through it'. In essence, this would mean a near-normal training week would precede Husky, with a few tweaks, such as cutting out a tempo run and shifting a day forward in the cycle in order to get a full rest day on Saturday. In the end, I gave myself a few easy days on Thursday and Friday, and a complete day of rest on Saturday. I did feel quite well rested and ready to go. It would be only my <i>second</i> long course race (meaning IM Melbourne is to be only my third!) and the first which would be a "B-Race".<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVGev4uYJKY_WpJYKA33rMBLQ8uyRaDgM291cBeh6gAVWUIma_S6WfInE1XBnIitVB5K6WhkoUYRoBfWlQ6WR4HPKhOprZwQpDaXzCP98jz2XAhUtZ0ykvGPjOorICs65Xxnbg1MYE367R/s1600/IMG_2232.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVGev4uYJKY_WpJYKA33rMBLQ8uyRaDgM291cBeh6gAVWUIma_S6WfInE1XBnIitVB5K6WhkoUYRoBfWlQ6WR4HPKhOprZwQpDaXzCP98jz2XAhUtZ0ykvGPjOorICs65Xxnbg1MYE367R/s1600/IMG_2232.JPG" width="200" /></a><br />
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Pre Race: With the roads closed at 6:30, I wanted to get to Huskisson early. We were out of bed at 5am and in the car 40 minutes later, coffee in hand. We got there and set ourselves up on the beach with our picnic breakfast of porridge to watch the first waves go off. The Pro men began at 6:30am, some 2 hours and 20-odd minutes before my wave which was the second last. After a bit of spectating and finishing my coffee, it was time to get into the transition to set up, before it re-closed at 8am. Once everything was set in the transition, and a visit to the can was out of the way, we had time to relax a bit and wait for my eventual start at 8:50am.<br />
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2km swim: 31:31. Despite having all the time in the world, I managed to almost miss my start. I had my wetty half-on, and was sitting around with Audrey and my parents near the transition. I wandered down to the beach only to jump in the water to have a warm up and a piddle. It was then, standing ankle deep in the water that I heard the announcer say 'Next wave, men under 30 and Clydesdales'. Shit. I got to the start line OK, but didn't get a chance to warm up.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6HR6QY3j-3Y7ZsC32kiLsGY-Im7m7lZQxWwbvBaS7HMT3k7Aa2Lk-S-Nj7-11Em-4rNRRaSYcHgsL4Jp_LEvxs0EXYfU6N7MKvebtBG_lExzRgE5G7YSAd9g8NSm4iTIzLIlIn-Q74Fx0/s1600/IMG_2236.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6HR6QY3j-3Y7ZsC32kiLsGY-Im7m7lZQxWwbvBaS7HMT3k7Aa2Lk-S-Nj7-11Em-4rNRRaSYcHgsL4Jp_LEvxs0EXYfU6N7MKvebtBG_lExzRgE5G7YSAd9g8NSm4iTIzLIlIn-Q74Fx0/s1600/IMG_2236.JPG" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYxt2TiOFUCJiUkkweRLwVsKhDux5Z765IvekYBVKLAtiAGXkvIBqZu1u1E51tehedOt2VJKQvjVdZNzE4ls7TAx8KNjGU0h91sKyu1SPQeCUhu_Wr4Z2VLf9sQqWv7x8gQBs1nxug4Csz/s1600/IMG_2583.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYxt2TiOFUCJiUkkweRLwVsKhDux5Z765IvekYBVKLAtiAGXkvIBqZu1u1E51tehedOt2VJKQvjVdZNzE4ls7TAx8KNjGU0h91sKyu1SPQeCUhu_Wr4Z2VLf9sQqWv7x8gQBs1nxug4Csz/s1600/IMG_2583.JPG" width="320" /></a>We were off and the first few hundred metres was quick as we headed out to the first can. We ran into a lot of folks doing their second lap and, at times, it was a little messy, forcing us to go around a lot of folks. It was easy going for the first lap, but by the second, my goggles had fogged up pretty badly which led to the poor decision of just following some random guys feet as we headed out into the sun again. Mistake. I ended up swimming 50-100m towards the right of the first buoy and had to stop to clear my goggles before restarting. I swam 'angry' for the rest of the second lap and felt like I was moving through a lot of the other swimmers, which was a nice feeling.<br />
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T1: 1:59. Small run up to transition was uneventful and I made it to my bike. It took my a little bit to get my wetty off. I must trim the ankles.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd5JqNK1K655wwWlvL39aASbW98-uwFWVibJOpUwDaFrVs_rM1IzGC6nQCwYABtfru55VfWJw_mNnEMHrZB6cRKtOr8ZukRL68670_FdxFLO6hAQaomkD53Njhv0HAoQyItx7XClyYDsC6/s1600/IMG_2242.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd5JqNK1K655wwWlvL39aASbW98-uwFWVibJOpUwDaFrVs_rM1IzGC6nQCwYABtfru55VfWJw_mNnEMHrZB6cRKtOr8ZukRL68670_FdxFLO6hAQaomkD53Njhv0HAoQyItx7XClyYDsC6/s1600/IMG_2242.JPG" width="320" /></a>83km Bike: 2:26:32. This was the difference between me and the top-5 in my AG. I have the slowest split in the Top-15. On the first lap, things were good and I biked steadily. I did drop my nutrition bottle and had to stop to get off my bike and walk up the road to get it, costing me a minute or so, maybe. Once settled, I thought the second lap would be a bit quicker. Not so. I slowed, in fact. Not because of a lack of effort, or trying, I just didn't have the power. The third lap was a bit better and I was able to pick things up a little. Disappointing. I think it was simply a question of not having an ideal lead up to the race in terms of rest resulting in being flat on race day. All that being said, it was a really fun course with lots of rolling hills. Despite being a touch crowded on the first and second laps with stragglers from the first batch of waves, the TO's did a good job in pinging those who drafted.<br />
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T2: 2:00. Socks are slow, but I didn't want to risk blisters with a few important weeks to go.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzuKyumDMv5HlshY8rxvfuQ904CV8QXUSqrdyRtuIoLi5GLkeGp16xy4JKHvgJnGXHaa-kVRsxYxiliryE0b4r0QmWAVpiSynwOUm2CeNdGY-qqOAY-nTHn2vWMRhi0e1ht7UjLtq5cG0-/s1600/IMG_2609.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzuKyumDMv5HlshY8rxvfuQ904CV8QXUSqrdyRtuIoLi5GLkeGp16xy4JKHvgJnGXHaa-kVRsxYxiliryE0b4r0QmWAVpiSynwOUm2CeNdGY-qqOAY-nTHn2vWMRhi0e1ht7UjLtq5cG0-/s1600/IMG_2609.JPG" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijWUw9Zzvs3n90GH7giPVRzVninZ4Ai7GqmgixPeW2rg55ycxmk7-2V9pgIohApGkEb78NWoEDy-YwPXZ2Ho5cPs751R386xJmbCsJ2p5SXecSy0efvuVQXwxRO0dEC8Vz_S-getmbU1un/s1600/IMG_2617.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijWUw9Zzvs3n90GH7giPVRzVninZ4Ai7GqmgixPeW2rg55ycxmk7-2V9pgIohApGkEb78NWoEDy-YwPXZ2Ho5cPs751R386xJmbCsJ2p5SXecSy0efvuVQXwxRO0dEC8Vz_S-getmbU1un/s1600/IMG_2617.JPG" width="200" /></a>20km run: 1:22:18. I felt good on the first lap and held a steady pace. There were lots of folks out on the course, including Macca and Paul Ambrose hamming it up with the crowd, and it made for some quick-footed moves around some of the slower runners. I was feeling strong until about 16kms when I started to develop a few nasty stomach cramps. I think I overdid it at an earlier aid station. I stopped to walk and massage them out a couple of times. In the end, I was able to pick it up to a decent clip and finish well.<br />
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I'm happy, in hindsight, with the race. I swam well, I cycled OK on tired legs, and ran strongly. I have learnt a lot and now I'm really counting down to Melbourne!<br />
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Thanks a lot to supporters and Elite Energy for another great weekend.<br />
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<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="http://player.vimeo.com/video/59832823" webkitallowfullscreen="" width="500"></iframe> <a href="http://vimeo.com/59832823">Husky Triathlon 2013</a> from <a href="http://vimeo.com/user10201237">Steve Crossman</a> on <a href="http://vimeo.com/">Vimeo</a>.Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-88851515185849141042013-02-03T12:34:00.002-08:002013-02-03T12:35:20.331-08:00A helping hand from USN Australia<div class="separator" style="clear: both; text-align: center;">
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Late last year, <a href="http://www.usn.com.au/" target="_blank">USN Australia</a> ran a series of ads in <a href="http://www.oztri.com.au/" target="_blank">Australian Triathlete</a> to find some amateur athletes to support for 2013. I thought I would submit an application, why not. Well, in a whirlwind of a week, I got the chance to speak to USN the day I landed in Australia and was able to 'seal-the-deal', so to speak. They selected me to be an ambassador for 2013. Admittedly, I was pretty chuffed - and still am!<br />
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USN ran a quick ad in the Jan/Feb issue of <a href="http://www.oztri.com.au/" target="_blank">Australian Triathlete </a>to announce the winners of the comp. </div>
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So, here's my mug:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg49Mxkmv8Fp7kiffhyphenhyphenyuguHqR487nmIQOt0vPinas58vYMgsh6ZyfwOKOu0JYRRKT2syIFvJhY_2-TzVN3ZT7H4eACy3h3tNIzpVN96rnfiF7wrXdXlNtVAC_1x9L4SwuE2UTnMF6FOI3r/s1600/usn+comp+003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg49Mxkmv8Fp7kiffhyphenhyphenyuguHqR487nmIQOt0vPinas58vYMgsh6ZyfwOKOu0JYRRKT2syIFvJhY_2-TzVN3ZT7H4eACy3h3tNIzpVN96rnfiF7wrXdXlNtVAC_1x9L4SwuE2UTnMF6FOI3r/s1600/usn+comp+003.jpg" height="640" width="443" /></a></div>
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I'm extremely lucky to have been selected and I'm really looking forward to training and racing in 2013 with USN. USN bring to the table cutting-edge research and development in sports nutrition and a top-of-the-line range of products. </div>
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As the year progresses, I will post some reviews about their products and hopefully introduce you all to the best gear out there! </div>
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Finally, keep an eye out in the next issue of Australian Triathlete ;)</div>
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Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0tag:blogger.com,1999:blog-142281971974507457.post-33106130229347790732013-02-03T02:13:00.002-08:002013-02-03T11:57:01.191-08:00New Year Miles<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsH1IHVHy0L2QZQ6dyMvdkJbASXaJgW-mKk0b9RvwpQlAAeI-NbP3Dh_UqvebnHYyzqSh8m7JXDV27M4wJPi97PmPkxJbR0tUOsVf5y2n0zpbuhhlJDuRbx16a7j3yEzS2oRcyaESww6rp/s1600/Untitled.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsH1IHVHy0L2QZQ6dyMvdkJbASXaJgW-mKk0b9RvwpQlAAeI-NbP3Dh_UqvebnHYyzqSh8m7JXDV27M4wJPi97PmPkxJbR0tUOsVf5y2n0zpbuhhlJDuRbx16a7j3yEzS2oRcyaESww6rp/s1600/Untitled.jpg" /></a>Consistency. That's my yardstick. January, in terms of said yardstick, has been a most successful month. Since Christmas, I have had 6 very solid weeks of training to hang my hat on. Given January and February would always be where the heavy lifting for Ironman Melbourne would be, I am really happy with how January went. I would have liked to get some more open water swimming in (Nowra Triathlon + One swim in Jervis Bay with JB Tri Club have been my only times!) but there's plenty more time to go.<br />
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The total training hours are a bit inflated by virture of January covering 5 'mid-week' periods where I was doing those long rides essential to Ironman. As I sit here now, there's a mere 7 weeks until race day. Yikes.<br />
In the meantime, I'll be racing<a href="http://www.eliteenergy.com.au/husky_II_2013/lc.html" target="_blank"> Elite Energy Pearl Izumi Huskisson Long Course Triathlon </a>on February 17th and am really looking forward to it!<br />
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I had to have Audrey take some photos of me training for something special coming up :) Here's one:<br />
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<br />Steve Chttp://www.blogger.com/profile/02509904329785695150noreply@blogger.com0