Brad Kaye at Duathlon World Champs

6 weeks to worlds

“I just read this.. Was it HOT? We need to get you fit” .. with this short feedback to my first (and only) attempt at a MAF test from Guy, I had the sinking realisation I was in for a painful 6 weeks.  I had done the test at the end of my “Asian tour of duty”, my yearly work trip around Asia, living out of a suitcase, hopping between countries and various hotels for about 4 weeks, all the while trying to maintain a base level of fitness on the back of too much wining and dining with customers.   I had thought my fitness was holding up ok this time around , but Guys words snapped me back to reality.

And then it began … a series of long endurance sessions mixed with high intensity interval running and bike efforts.  I had only ever done about 2 fartleck and 3 brick sessions in my life , I was now doing 2-3 a week!  I won't bore you with the details but needless to say it was not an enjoyable month, but slowly and surely the speed and fitness improved and I was ready for the first warm up race

2 weeks to world’s. 

The Armidale duathlon was scheduled nicely two weeks out from world’s, a good opportunity to test out myself over race distance at pace.  It was also the first hit out on the TT bike since Fiji … (what seemed like a simple 24 hr repair on my slipping seat post turned into 3 months …).  With Armidale being only my 3^rd attempt at a duathlon, I was still learning about how hard to pace myself throughout, but managed to run into 2^nd place after strong bike leg.  Importantly, I also learnt a lot about how to approach these races before the big one in Adelaide.  To celebrate my efforts, Guy “refreshed” my program to include one last brick” session that he described as “ ..evil, but GREAT  ..” .  Warning to the other GKE athletes – if he sets you this, ... run away ….

3 days to worlds

One last quick bike session at home turned into a 6k run pushing the bike back home thanks to 2 flat tyres… and then it was pack the bags, grab the kids from school, and off to Adelaide we go.  With Janine being in the middle of IM training, we decided (on Kate’s suggestion) that we would add to the degree of difficulty by both of us travelling with bikes.  Once we arrived, it was time to settle in, register, take part in the parade of nations, which had the added enjoyment of getting to parade with fellow GK e athlete Justine Bolton. Then before I knew it, it was race day

Race Day

We had just converted all our body clocks to Adelaide time by race day (luckily) so the early start for transition set up was not too painful.  A quick warm up run was achieved by the dash to the toilet at the railway station nearby thanks to the organising committee thinking 5 portaloos for 1500 competitors should cover it … And then time to head to the marshalling area.  The 40-44 males was one of the larger groups (37 in total) and was also one of the  last to start. Some friendly chat with shared amongst the group, but you could see all were eyeing off their completion for the mad dash that was about to happen.  The hooter fired  and we were off. 

Run #1 : Being a short course distance I expected the pace to be high, but within 500 m the first 20 or so guys had cleared out and I was left with the sinking feeling that this was going to be a long, and potentially embarrassing day.  Whilst I had not expected to be at the pointy end of the field, I had at least expected to be competitive.  The timing chip at the 1Km turn pick me up in 22^nd place, but I had I knew that there was still a long way to go so I just had to trust and stick to the plan.  The 4.8k run remained hectic the whole way, as the path was narrow and crowded from closing in on some of the waves in front, and also getting caught by the freaks in the wave behind.  By the end of the run I had worked back to 12^thplace, as the pace was obviously too hot for some that went hard early, but the gap to the leaders was already close to 2 minutes (and I thought I could only get that far behind swimming..)  Running into transition, I spotted the guy that had beat me at Armidale 2 weeks prior (Target #1) ,  and I had the first flicker of hope for the race that was unfolding. My plan had been to run harder in the first leg to not give him as much of a lead and looked to have played out that way.

Bike – the course was fast!  Most of the roads had all been resealed, and little or no breeze meant for some high top end speed, only interrupted by a short sharp climb up along Adelaide oval.  The family were positioned at the start of the long out and back section, I could hear the cheers and screams but I had entered into some sort of strange zone and was only focussed on the road in front.  The first lap was crazy again with bikes everywhere, almost impossible to keep a 10m drafting zone, but within the lap I had caught and passed Target #1.  The plan was simple – keep spinning the legs hard, build as much lead on him as possible to at least reverse the results on him.   As I neared the end of the second lap I came up on another two guys in the AG – including the guy that had won the entire event last year at Adelaide (Target #2) – amazing what you can find with a bit of google searching .  This was flicker of hope number two – he was a freak of a runner but I had closed the gap on the bike.  Into transition I then saw Target #3 leaving (also courtesy of google plus I had ridden into transition with him at Busso, before he scorched me with a 1:20 ½ to finish ..) Still didn't know my position but maybe that podium finish we had joked about was a possibility ..? Bike racked, shoes on and run Forrest run …

Run#2 -  Target # 3 was gone by the time I left transition, and I knew Target #2 was going to fly past any moment. I had only got a 20m or so lead on him which was going to require something to go wrong for him to not close.  Anything can happen in the quick 2.7Km so it was run as hard as I could and be prepared for a last 100m sprint if needed. Target #2 passed me and I had to let him go. It still felt like it could be a good day if I could stay consistent. The standard distance athletes were into their 2^nd lap of the first run so there was still plenty of traffic on the path, and the unknown of who might be coming from behind was more of the focus.  The sound of some footsteps closing when we hit the road for the final 400m was enough to push me to empty the tank. The finish line was cruel making you run past it, then do a 180 and run back down the finishing chute.  The announcer called my name as I neared the line  and made some other comments but it was a bit muffled (was probably due to the lactic acid leaking form my ears at this stage) – Did he just say unofficially 3^rd place..?  Into the recovery tent to grab a drink and a bit of fruit and then straight out to try and find the family. They had been trapped on the other side of the finishing chute so it felt like an eternity wandering around looking for them.  Finally I saw Janine running to me with a smile the size of Texas – confirming what I thought I had heard – you got 3^rd ! The time 1hr and 27 secs.  I had wanted to go sub 1 hr after being so close at Armidale… but the 3^rd place was enough consolation. (I will blame the extended transition distances for the extra 27 secs).  In total, 70  seconds was all that separated the top 4 – with Target #1 finishing 4^th and #3 and #2,  first and second respectively.  The afternoon was spent cheering on the para athletes, which was a great reminder of how friggin awesome the sport that we all love is, and how it really is for everyone to enjoy.  An early family celebratory dinner to make it to the medal celebration was not how we expected to finish the trip, but I don’t think anyone was complaining. 

For the next 12 months, I can keep the tag of the 3^rd fastest 40-44 “Old Bloke” duathlete in the world (as Janine has affectionately christened me) It was a world wind six weeks, as much of the last year and a bit has been since becoming part of the GKE family.  Guy, as always – could not have done it without you mate.  I must not be the easiest person to set programs for, but my one redeeming feature is that if you tell me to do it, it gets done! The work you have drilled into me, especially around pacing myself, paid handsome dividends that day.  Thank you! Behind every great man is a greater woman – nothing more needs to be said there about you Kate.. thank you too!  And the same comment goes for me, as always the person that believes in me so much more than myself is Janine.  It's a bit of a running joke when Guy asks me what races I have entered in for the coming season, the answer is “not sure, check with Janine …” But without this “encouragement”  it could not have happened. Hopefully the podium moment was enough to make it all worthwhile.  

What’s next – well just a minor change of focus from short course duathlon to Mandurah 70.3 .. I was feeling fit and excited coming out of Adelaide, but a minor sudden stop with my bike onto the asphalt a week out from the race has put a bit of a dampener on things, but hey, it is what it is.  I may get some even better "pain face" running pictures than Guy produces if I can make it to the start line.  After that, there is the biggest challenge for me yet – putting on the supportive dude shirt to cheer Janine though her first IM.  She was there every step for me last year- can't wait to repay the favour.

 

Jarrad Bolton tells us about 70.3 World Champs

 

The Trip Over:

 

We flew out late on Aug 14th, the last flight from Perth to Vienna, Austria. 

Having arrived in Austria the next day I noticed my bike had been badly damaged (a new one is coming so Allan there could be a bike for you haha!!) I didn't no what to do or how to talk the language. Lucky I  managed to find a bike shop in Prague where i could speak to them and ordered in some parts. For the first 6 days it was just swimming in a pool where no one follows lanes or direction, and running in the smallest gym with a treadmill that is only set to 13km/hr. 

Finally a week later my bike was fixed and we were on the move to Zell am see Austria. 

OMG!! what an amazing place to race and visit. I still had a little over 7 days left where I could train and acclimatise to the heat and the massive hills. 

Race week was huge with people from all over the world coming to compete, the feeling was amazing and breathtaking. Four days out the nerves hit hard, being involved in something so massive was so daunting, it was a feeling like no other. 

2 days out from the race, was amazing with check in open... The most free goodies one can wish for, the parade of the nations as always the Aussies were nothing but loud and in full spirit. Dinner and a briefing to finish off the day before a well earned rest day. 

 

 

Hope you enjoy my story, it is a little long though. so grab a coffee!!!

Race day!!

With almost no sleep at night, I managed to pull my self out of bed around 8am, so late for a race!!! I walked down to the bike area where I set up the bad girl. 

When I exited there was no marking or signs directing us to enter for the swim, so as if the event its self wasn't enough they added in some extra difficulties. I managed to find the entrance as my wave was in the water and the cannon to explode in 90 sec. I only just made it. I seem to have this habit creeping into my morning routine!

Swim: What a brutal swim a tight and congested swim from start to finished, there was no room with legs and arms flying everywhere. To the point where I saw one person stop and punch another swimmer in the back! Was this what the worlds best are like or does it really mean that much to them? ... Either way I was thinking that this is going to be one long, hot and challenging day. 29 minutes later the swim was finished.

Happy with my swim time  I exited the water and ran into transition, grabbed my bag ran through transition, found my bike and sprinted to the exit. "Nothing worse then having to collect bags and change in a tent, so much quicker having everything ready on the bike!!"

 

Bike: starting out in a good frame of mind, with the massive hill not too far away knowing I had concurred it just a few days before. We left in a group of about 6 across bridges and rail lines we finally hit the highway. Freedom at last after nearly 40 minutes of annoyance. 22km into the ride the legs were feeling good and I was feeling strong, holding the fastest 22km in my life of just 28 minutes (mainly downhill haha). It was time to begin the massive climb 18kms at 14% of pure punishment, with all the Europeans coming flying past. Finally I was at the top of the hill, 1 hr later it was time to descend, a very technical one at that. With my bike broken just days before I was a little nervous so coasted down the 15% decent and watch several guys go flying past and several go flying into the bush. At the 70km mark I was beat I didn't have a lot left in the tank and wanted it all to be over, normally this hits well into the run!!!  5km up the road there was a town (Kaprun) with screaming fans, big crowds and loud music I was ready to go again. So I picked up the pace again overtaking a European, who told me that he was going to do me in for an illegal pass, he had my race number and looked rather serious, so I hit the breaks and followed him until a could find a wider road and easier place to pass. Man these people were giving me the sugar nuts!!! 2 hrs and 39 the pain was over or was it just beginning?? 

 

 

 

Run: leaving transition, my legs were heaving as the heat really hit. A cool 35 degrees. For the first 5kms there was no aid station and no way I could cool myself down, but though the town I ran following another who had a similar pace. Down town was a different feeling seeing all the flags, the people and all the different nationalities it was a real booster. Finally I hit the aid station running through and grabbing nothing but water and sponges, I set off to the next one!!! Next part of the run (5kms) was around the lake with nice shadows and amazing scenery. Around the turn I felt finished the heat was too much, I had massive cramps and was once again ready to pass out. Some how with all the people around there was no time for stopping only slowing and before I knew it I was back in town turning around up another hill and cobblestone streets - somehow the crowds made all the pain go away until they were in my rear view mirror... I managed to find some Aussies along the 2nd lap so that helped finish off the run, all of us finished within 1 minute of each other so it was a great feeling. Finally up the cobblestone streets we ran again although this time it was the finish line, there were massive crowds, music, streamers, flags you name it, it was there. Running past the president of Tri Australia, who handed me a flag which went down the finishing chute with pride. OH BOY what a day, but glad it was over and I could  enjoy some of the best of what Europe had to offer. Finishing in 5 hrs and 7 minutes, the 7th Aussie in my age group!! (3 of us within a minute of each other) and the 11th across the line out side of a European country! Needless to say I was rather happy with the efforts. There is some serious work to be done so hopefully Taiwan 70.3 can show some stronger improvements again. 

 

 

 

Insightly Gmail Gadget

Courtney and Challenge Roth

My very long Challenge Roth!!

My friend, Loz, and I arrived in Germany a week before race day, which gave us time to squeeze in some last minute training and carb loading in Munich... 

After 3 days in Munich, we had a long bus trip to our accommodation in Kalbensteinberg, which is around 45mins drive from Roth.  We were driven through many, many little towns, and eventually ended up being dropped off in a village (Definition of Village: "a small community or group of houses in a rural area, larger than a hamlet and usually smaller than a town").  We may have actually been in a Hamlet..... There was literally a Guest House (with restaurant), a Church, and some houses with people who lived in them....  And Cherry trees..... Kalbensteinberg is known for its cherries.  Deliciousness....!!!  Apart from the obvious isolation, I really felt lucky to have experienced this little place and the friendly, unique hospitality of the local folk for 7 days.  We got a proper rural Germany experience!!  


                                    


Race Day

Up at stupid-o-clock to get dressed, have breakfast and get on the bus to T1.  We got our first glimpse of the amazing day ahead as we walked across a bridge to transition... There was already a buzz in the air, and plenty of people beginning to crowd the sides of the canal.  It didn't take long to get my bike sorted, gear bags dropped, wetsuit on... So there was plenty of time for a bit of reflection about just how freakin' awesome it was to be a part of something so big and exciting.  I was a bit nervous, but more excited, and Loz was doing her first long distance race, so it was extra special (for me that is… she might describe her feelings differently!)!  I ran into Lisa and Andy, which was very cool because I hadn't seen them at all until then... I love a good pre-race hug and high fives!! 

The music playing during the morning was big-screen, inspirational movie music!!  So weird, but cool!!  We got over to the swim start, and lined up with the other girls in our wave (0645 Start) while we waited for the first wave of age groupers to start.... There were more upbeat tunes playing by now, and I like to have a bit of a dance to calm the nerves... 

I took a bit of a moment to look around and take it all in when I first got in the water…  the canal was lined with so many people, the hot air balloons were parked behind the crowd, and later on when I looked again they had started to float away.... there was a huge cannon blast for every wave start, which you could feel resonate through the water - IT WAS AWESOME!!! 

                                           

I assume I said something like “THIS IS AWESOME!!!!” to Loz, and wished her luck and gave her a hug and a big double high five.  Then, the cannon boomed and we were off!!  After a while, I settled in behind a swimmer in a sleeveless wetsuit with strong looking arms and a big strong kick who I nicknamed my German Frau.  I quite enjoyed the swim… there was plenty of space where I was, and I didn’t get smashed around.

When I was heading past the finish line on the way back to the second turn around, I was just enjoying the sight and sounds of the crowds again when I heard/felt another cannon blast... It made me smile, but I also thought "wow, I've been at this for a long time already, and these guys are only just starting…"!!

I got to the swim exit and managed to get out without cramping and falling over.  Bonus.  I thanked my German Frau under my breath for hanging out with me for the last hour and a bit.

                                      
I found my bag, and headed into the tent... An awesome volunteer grabbed me and took me to a spot where she helped me get sorted.  I couldn't stop smiling, and she was so calm and organized and smiley.  I had a "laugh out loud moment" about the unisex tent... so very European...

Onto the bike, and there were huge crowds cheering at everyone!!  I saw some of my friends jumping up and down and cheering at me just past the mount line - WOOHOO!  I couldn't wipe the smile off my face!! 
                                        


The first lap of the bike was so exciting!!  The course was a lot more technical and hilly than I expected, and there was so much to look at...  I was waiting for all the guys I knew to come past me on the bike, and was ticking them off as they went by.  We went through so many villages and random big crowds of people spectating their hearts out, there was a beer mile, an awesome downhill switchback section that I wished could have been much longer, and of course I couldn't wait for the legendary Solar Berg!  I knew roughly where to expect it, and at around the right mark there was a hill with plenty of people crowding the road (behind some railing) and cheering.... It was good... but it wasn't really near the magnitude that I was expecting… and to be honest, I was a bit disappointed.  A few kms later, I was still mulling over how I could have been so late and slow to have missed the crowds at Solar Berg, when suddenly... There. It. Was.  OH MY GOD!!!  SO MUCH AWESOMENESS!!!!  There are really no words to properly describe the atmosphere and emotions...  It's exactly as it looks in the pictures you’ve seen, but nothing can prepare you for the actual reality of so many people being so close to you, having a massive party and cheering for YOU.  Before the race, I was a bit worried about freaking out with the close proximity of the crowd and falling off, but I wasn't nervous at all.  I threw a few high fives, turned my face inside-out by smiling so hard, and decided it was officially the most amazing and exciting experience of my life (I don't have kids.... But I'm pretty sure that statement would still stand up if I did!).  My face was hurting for ages afterwards because I had the biggest, stupidest grin happening for so long!

                                            

It was hilariously cool to be in a German flag coloured race kit - people were screaming long German conversations and cheers (or rants?!) at me all day and I had no idea what they were saying!!

And then…. The second lap of the bike was not such a party in my head.  I was slowing down, and feeling flat, and having trouble forcing food in!!  It was windy, and hot, and windy, and getting hotter, and the wind was windy!!  I usually enjoy the bike leg of a race the best, but I couldn't wait to get off of it.  The crowds were still out, but in between them, I was a bit miserable.  Solar Berg was still awesome the second time around, but as soon as it was over, I just wanted to GET OFF MY BIKE RIGHT NOW.  I was watching my time and realized it was going to be around the same time as I have always done in a race, and I was so annoyed with myself because this is tipped as a super fast course… I sucked!!!

It seemed to take forever to make it to T2 after the turnoff, and I was so flat and bummed about my bike time.  But, HOORAY, I finally got to get off my bike.  Another awesome volunteer grabbed me and sat me down and started emptying my bag and laying out my stuff.  She didn't seem to speak any English and was serious and just stared at me intently.  Maybe I looked as unhappy as I felt… haha.  I took my time getting ready to go out on the run... I figured a PB was a write-off and the fact I was so slow on a "fast course" was making me feel absolutely crappola and like I never wanted to do a race again. 

As I came out of T2, I saw my smiling, jumping, happy friends, so I stopped for a few hugs and a bit of a whinge about how hard my ride was.  Seeing them cheered me up a bit, and I figured I would just trot off and enjoy the run.  Me?  Enjoy a run?  That's how much I wanted to get off my bike....

So, off I go, and I hadn't paid much attention to the run course maps, so I didn't really understand where I was going, or where the loops went, or where I would see people coming back the other way.  This was actually part of my plan… I just wanted to think about it as an adventure... no pressure... no overthinking it... “Just get it done” (wise words were ringing in my ear)!  I was sticking to Kate’s grand plan… holding my pace back and staying consistent and steady for the first hour.  I felt quite happy and comfortable, so kept it up for a bit longer before I started the "aid station to aid station" plan. 

I saw a few people I knew coming the opposite way, and finally spotted Loz for the first time since we started!!  Hooray!!  She made it to the run!!  I stopped for celebratory jumping hugs and a quick run down of her race so far, then carried on still feeling quite ok and happy.  I found Andy somewhere along the trail next to the canal and we ran together for a while.  We talked about how awesome Solar Berg was, how we had both been tricked by the decoy hill crowd before it, and how Lisa had probably finished already and we still had around 20km to go..... Haha!!  Madness! 

Sometime after I lost Andy, I started to struggle and the old, familiar "I'm never doing this ever, EVER again" was repeating over and over in my head.  At one point I thought how interesting it was that my brain could still remember to say thankyou in a foreign language at the aid stations when I was so fatigued.
I had my iPod with me (purely because of the novelty of being allowed to use it in this race), and decided at 25km I would tap in.  Brilliant plan.  I still pulled my earphones out every time I went past a crowd of spectators and through the aid stations because I didn't want to miss any of the cheering or atmosphere, but those tunes really lifted me out of my deep dark pain place.   Aussie supporters were out there in droves with their flags and kangaroos and big cheers, and I couldn't figure out how they picked me for one of them.... I had a NZ flag on my race number but it was tiny, and I thought maybe they had mistaken it for an Aussie flag in their excitement…  FYI, there is a giant map of Australia on the front of the GK kit which I had forgotten about.... Duh.

When I realised I had 14km to go, I did some maths (that took a very long time to process) in my head... I figured if I picked up my pace a bit, I might actually be able to run a PB marathon.  It took me another 4km to do the rest of the maths and figure out that would mean I would get an overall PB too... No way?!  Cool!!  I decided I was sucking it up for the last 10km... I was going to make this happen!!  Suddenly I had a bit of focus, and was enjoying myself again!  I got to the last aid station before town, and did a double take when I got offered "Wasser", "ISO", "Cola", "Beer....", Wait.  What?!  Beer?!!  I'm in Germany, and have almost finished the coolest race experience I've ever been a part of, and they are offering me beer at an aid station....?  It made me laugh out loud…. Don’t mind if I do!!!  Danke Schon!! 

Running into town was exciting… the twisting, turning layout of the beer mile was pretty confusing and I had no idea how far it was to the finish line!!  But I knew it couldn’t be that far, and I was amazed how mentally strong I was feeling!  Cobble stoned streets!  Pretty buildings!  Parties and high fives everywhere!!  It was AWESOME!!  I saw Andy again just before I turned towards the finish area - WE MADE IT!!  WOOHOO!!

I could hear the finish but still couldn't figure out where I was, until all of a sudden, I was heading towards the big grandstand entry arch and the face-busting grin was back again....!!!  There were so many people in the grandstand that I didn’t even try to spot anyone I knew, but Lisa was right down near the fence and saw me and yelled out!  How exciting!!  WOOHOO!! 
 
                                        
Longest, loudest, best finish line, ever!!  My only regret was not slowing down a bit to give Lisa a hug on my way past… Luckily the photographers captured the moment that I saw her…!!  Finish lines always whizz by so fast…

So… the final results came in, and I made it in a very long and tortuous 12:53:54….  Which is actually fast for me(!!)!  It turns out that I finished with a surprisingly massive 28minute PB(!!)!!  That included going far enough under 13 hours that I would have had time to stop and hug Lisa in the finish chute if I had known, and I got a 15minute run PB, which is what I am most proud of myself for.  I am still so amazed with my day – the result still feels surreal to me!  And I am very proud of Loz who made it to the finish line too!! 


My Two Week Race Recovery Plan of mountain biking in Switzerland, hiking across the Cinque Terre in Italy, and exploring Florence and Barcelona by foot went very well…. It may have been enough to erase the pain of this race and get me excited for the next one…. Almost. 

It goes without saying that I would like to say MASSIVE thanks for everything to Coach Kate and Guy, and also to all the people I knew on course who were so awesome and did so well.  Thanks to the crew at home for all the tracking and messages and support.  And of course, not forgetting my sponsors: Weiss Biers and Pretzels of Germany.

CHEERS!!




Claire Davis Reports on a Thanyapura Training Camp

Thanyapura Training Camp

A long weekend in Singapore meant we jumped at the opportunity to get out of town and avoid the monotony of Singapore Cycling routes (east loop, west loop, or east AND west loop…that’s all we got!) and with Bintan 70.3 coming up fast it would be good to get a solid weekend in. Myself and about a dozen of my cycling team mates from Arrivo Primo Singapura team (Italian for “arrive first” coz that what we do……..) headed up to Phuket for 3 full days of triathlete heaven.

First session on Friday morning was a long run. There is a 7.5km loop around the hotel complex. The ability of the group varies but they have marked the shoulder of the road with blue dots and arrows at each turn so even the most directionally challenged people like myself can find their way. The roads are really quite and mostly residential and the terrain is mostly flat with a few little rolling hills. I only got chased by a stray dog once so that was positive. They don’t like being squirted with Gatorade so I got out of it unscathed. Nothing like spiking the heart rate and realising you really need to get your rabies shots for the monkey zone at IM Langkawi!  How far you go is also up to you – or in reality up to what Kate puts on my program, so after 3 laps I was happy to have session 1 and 22.5km in the bank.

Time for coffee! It wouldn't be suitable for triathletes if they couldn’t serve a decent coffee, which is often hard to come by in Asia but I can attest the coffee (and fresh coconuts) is good!

Pretty happy with my run, I decided to put together my bike. Now I am not the savviest of bike mechanics…And my TT bike is pretty new….That’s not an excuse because what I did was really amateur. I was putting in the seat post and I had tightened up one side completely. As I was doing the other side, the bolt snapped. Tip for young players – you should be tightening up the bolts simultaneously. I had snapped the bolt of clean inside my frame!!! Stressing out as I had a heap of riding this weekend and no bike we jumped in a car and went up to a bike store we knew. They looked at it and said they didn’t have the tool to fix it but I could hire a sweet, almost new road bike for the weekend. Phew! Tip: If you are heading to Thanyapura and don’t want to cart your bike, get in touch with Siam Bikes, it’s about $30AUD a day and they can drop off and pick it up from the hotel. If you have a bike fit measurement send it to them before you get there and they can set the bike to your fitting! (This is not a paid plug - I’m just still so grateful I could ride!). Crisis averted (sort of – the bolt is still in my bike 2 weeks later because I can’t find someone in SG to fix it!)

Back to the hotel  for lunch and a 1 hour ride to freshen up the legs and then a nap before the evening swim session. The swim session was run by the new head coach, Sergio Borges. It was pretty tough! I do most of my swimming on my own so I relished being back in a squad situation. A tough tempo 3.5km set later, day one was finished and it was time for a celebratory protein smoothie from the cafe.

The food at Thanyapura is really good, but is not overly cheap, especially by Thai standards so that night we decided to take the scooters we hired and go for dinner. I was very, very happy to crawl in to bed.

Next morning involved a 6am swim session into bike intervals at 7.30. I thought the swim would be fairly low key. I was so wrong. A broken 1900m at reps way faster than my race pace (and my current ability). The lungs were burning and I then had 30 minutes to get change and go nuts at the breakfast buffet before the bike session. The intervals take place fairly close to the hotel. It’s about a 10 minute ride out of the hotel before you hit the course and then we ride one length of it as a reccy. Then it’s go time. 4x10km. The first 2 are solid efforts working up the hills and then recover down. Then a big gear effort on the third before a final all-out effort. Tough work, but I must admit the views along the coastline were fairly spectacular.

One of the best things about Thanyapura is the ability to recover from sessions. Everything is close by. It’s a 5 minute walk from your room to training. The food is healthy and options for everyone. I was able to have a giant lunch, a big nap and a quick dip in the pool and it wasn’t even time for my next session yet so I had another nap before jumping on the treadmill for my run. My team mates took their scooters to the beach for open water swim but as it is the wet season in Thailand, the life guards thwarted their plans :P

Third and final day. Long ride day. There are two options 110km or 150km. The pace is pretty comfortable and there is a range of abilities within the group. The ride takes you north, off Phuket island along the coast line to the Home Life Bakery at 55kms. Any ride that involves stopping at a bakery is a great ride in my opinion! Quick stop for the famous banana bread and a coffee and there is the option of continuing on for the 150km which takes you further north or back the same way we came. I took the shorter option as I’m sure I’ll have plenty of opportunities for 150+km rides leading in to Langkawi (right Kate?!). There are a number of sprint points on the ride. I’m not going to give them away as you can find out for yourselves like I did on my first visit :P A quick run off the bike around the custom 500m running track (easier to do 1km reps) and I was well and truly done!!

A big lunch and some cheeky cocktails to bring the weekend to a close. It’s a fabulous set up and great for training, especially if you have any hot races coming up….maybe a GK Endurance camp?!

Tom Longman "Insights" and Flashback to 70.3 Busselton

Busselton 70.3 – My insights from start to finish

 

Everyone always says ‘try and look for the silver linings’… ‘A glass half full approach’ some might say. I think this is definitely a mentality that is helpful when competing in triathlons. There are so many elements that make up a race, but this also means so many opportunities for things to go wrong. How you deal with these ‘speed bumps’ during your race, how you learn from them, and what you take from these experiences into your next race I think is key to your progression as a triathlete, or just being able to enjoy the triathlon journey to its fullest.

Triathlons are meant to be fun! I find I have to remind myself of this sometimes when I get caught up focusing on bike splits, negative splits and watts etc. I think it’s because I personally enjoy reflecting on past races and trying to figure out where I went wrong, what I did right and what I can do better next time. So a few months on from finishing Busselton 70.3 2015 I have been able to reflect on what was my second half Ironman. What follows are the insights I took from the race on reflection. Overall I felt I had gone into it with a good training block prior with minimal injuries so I was feeling good. What this meant was I could try and focus on the race plan I had and hope the ‘Tri gods’ were kind to me on the day.

The swim
Where you take off from the beach is important! Back yourself and place yourself in the pack where you think your ability can handle. I knew I didn’t want to be up the front trying to flog myself with other people swimming over me for 1.9ks of the swim leg, swimming is definitely not my forte. My plan was to try and get on to the feet of someone who was of a similar swimming ability to myself, tough one when most people around you are strangers…. So I tried to back myself and put myself near the front, second or third row back from memory. A few people swam past me (over me) but I managed to find some feet and get into a rhythm. 

The bike
Pack extra nutrition, just in case… I was using gels and Endura carbohydrate drink for my on-bike nutrition. I had three gels in a gel canister as well as two bottles of Endura. Based on training rides I thought this would have been enough, I was wrong… In the last 20ks of the bike I was really hungry and would have killed for another gel, but alas I had to wait to get back to transition as I always leave a spare for situations just like this. Unfortunately it was a little too late so I went into the run not quite as strong as I would have hoped. Pack some Panadol or the likes. For some reason on longer swims I can end up with a headache, not sure why. I have tried different things but can’t pick it, it sometimes just happens. In this case I did have a headache for the whole bike leg and having some Panadol at the start of the ride could of really helped out.


 

 

The run
One that follows on from my previous point, make sure you really fuel up on the bike….. and always have a reserve. Better to be prepared and not use it than the alternative. As I didn’t do this I started the run a little on the back foot because of lack of fuelling and I really felt this on the third lap (of a 3 lap course). I could have dug deeper in the last few ks of the run. This is always easier to say once the race is done, you’re reflecting while sitting around with a couple of mates comparing your race stories, a few beers in and the old “I could of gone heaps faster if I only did …..”. Although I felt like it fell apart a bit in the last 7k I still managed to pick up the pace in the last 1k (probably because I was getting cheered for by my wife, friends and GK Endurance crew) and I threw in a bit of a sprint in the finishing shoot.  For me I think this means there was more in the tank and I really should have dug that bit deeper, especially in the last 4-5ks, because I probably could have kept up the pace. This I think is more mental than anything so I will definitely be focusing on this in my next race.



Overall I was stoked with the race, got a PB! The training prior went well and didn’t break me, thanks GK Endurance and all my training buddies. The support from everyone, especially my wife Mel, training for one of these definitely takes up some time away from home and requires a very understanding partner. Overall the journey of training for, and competing in a 70.3 race is a great thing to do and can recommend it highly. Now to get back into it and take these new found insights into the next race.

Living With some-one trainig for Ultra-Man

For nearly 5 years Kate has been telling me she would like to do an Ultraman. "Yeah, great babe!" Never really thinking it would actually happen. Until the bomb was dropped....she signed up for Ultra520k Canada!

Lets just say I am glad it was only a short 7 week build for her. I don't know if I could have survived not being number one in the relationship any longer!

I've been musing over the past few weeks and decided to put these thoughts into a few sentences so you can learn where I did not....

How to live with someone training for an Ultraman! ... Don't..... move to hotel or pitch a tent in the yard and live there!! Move in with that crazy cat lady, or the man down the street who always talks to himself at a shout. Any of these options are better options. (In-fact they are good options)

I've put together a list of important rules to follow when living with some-one training for Ultra-man. They are your Ultra-man survival kit so to speak!!

1) Sleep:Don't wake them up: Even if it's an accident, it's your fault, if you need the bathroom in the night, best you take your pillow and sleep in the bath-tub

2) The Silence: What was once a comfortable silence now means "you've done something wrong" You need to run at this point.

3)Eye contact means: Your in trouble "Again you run"

4) Food: If you eat something  from the fridge that was specifically bought for training or that emergency can of coke, the hidden chocalate bar at the back of the cupboard. Even if you didn't know what it was for. Well, Lets just say don't do that... DON'T DO IT.....Move to another state or go into the wittness protection program.

5)You will be forced to train with them at some point: But you won't talk. we spent 7 hours riding together. 7 hours single file riding in the rain. (Fun?.... NOOOOOO) I don't even have an ass she can look at!

6)You will be wrong when your right,

7)You breathe to loud

8)You chew to loud

9)you walk to loud

10)you blink to loud

11)your voice is like listening to some-one scratching a chalk board. 

12)The Commando Crawl is the best way to get around (very quiet too, do this at all hours and do it slowly to avoid detection)

I have found that light cotton clothing is a great choice as it makes very little noise!!! (below you can see a picture of me practicing)

Kate now whispers at 4000 Dessa-bells in my ear!! 

Always have coke and redwine available. ALWAYS!! If they don't need it, you will.

If you get asked to go for an easy run: check what she's wearing, if she's wearing a Camel Bak, "you say NO"...Learn from my experience. 3 hours into an easy run when you start licking concrete because it's cooler and wetter than your tongue you realize you've "made bad choices"

Don't get me wrong.....I love to swim....but when you walk into the local YMCA 25 yard pool and she has gels/museli bars and bottles of GU with her.....be prepared to grow old and wrinkly over the next few hours.

On a personal note: I'm also a born again virgin.

Ok on a serious note: It's not all bad, ........................Ok it's all bad.......... good-luck!!

See my before and after photo's.

Before Ultra-man training

After Ultra-man training

Cheers

Guy

http://www.guycrawford.us
Coaching: http://www.gkendurance.com/
Follow me on Twitter http://twitter.com/blue70guy

LIsa Luckin, Challenge Roth - Race the Legend

Challenge Roth - Race the Legend 

The day started with a 3.00am alarm before departing Gunzenhouzen at 4.00am, making our way on a very packed but quiet bus to Roth. 

A short walk over the bridge to T1 and we were one of the first athletes through T1 to our bikes. By now the sun was coming up and the cool damp transition area quickly filled with athletes. The music played over the speakers was somewhat interesting, not exactly motivational, 'hype' music, little more classical!

With only bottles and nutrition to put on my bike and tyres to pump I was keen to drop my T1 gear bag off and sit down before getting ready. Time went quickly. I was relatively calm and collected, with just a good amount of nerves. My swim start at 6.40am was the was first AG wave off and I was keen not to get caught at the rear of the 350odd females so I sunscreened up (forgetting my arms I realised after the race) and put my wetsuit on. Andy as usual helped calm my nerves and walked me to the start where we all waited to enter the water. The canon fired for the pros. Now I was next! A good luck kiss from Andy and see you in a number of hours! Our first iron distance race together and my first big race with out mum and Dad there but i knew they would be tracking me online at home! 

I entered the water and had a look around at the spectators who had lined the canal and bridge. The hot air balloons were inflated and you could hear the excited crowd. I positioned myself to the right side of the rubber ducky in the middle of the start line. This would allow me to have a clear left side when the gun went and give me the chance to move left or stay right on the fastest pack. The cannon fired which was awesome! A good fast, clean run and I was so pleased with my start. It was refreshing to swim in the non salty water! As we made our way back just over the 3km mark the crowd got louder and I remember taking a few long sights to see the hot air balloons and the crowd over head on the bridge and banks. 

Swim 59.56

Finally I cracked that 60mins! Still not a great swim but it was still under 60mins!

T2. 2.20

A reasonably quick transition. The volunteers were awesome in assisting me.

I grabbed my bike and just remember having the biggest smile as I existed T1. I think I even gave a woohoo as I left!

The first few km's on the bike was insane! Just the best feeling I've ever had in a race.

Approx 10km in we passed the first banner, lined streets with a male German on the mic. "It's Lisa from down under" he said so I smiled and waved to the crowd. "Lisa's laughing, she's laughing" he said back. I was just thriving off the thrill of the race. I loved it. I found myself riding with another Perth athlete and a female pro for most of the first lap. I was watching my km's, anticipating solarberg hill. Then as it approached the crowds grew. I was pumped. I turned the corner and there it was. The best feeling came across me and I rode as hard as I could to pass the female just ahead of me. I wanted a clear run up there first! It was INCREDIBLE! I smiled, yelled, and just felt awesome up that climb. 'Hop, hop hop!' 'Super super'! I never felt unsafe. The crowd was just amazing. 

I finished the first lap and just turned onto my second when my rear spares box lid came off and 'tink', my canister, valve and blade hit the pavement. With the lid dangling off the rear of my bike I needed to stop and attempt to put this back on. Once the lid was back on off I went again, a little flustered. What if I get a flat? I had an extra canister in my back pocket (I always do, paranoid about getting a flat) but no way to use it. Then the team riders came whizzing past. Frustrated at their freshness and speed I became a little negative. Then I remembered I had a pit stop and convinced myself I would be fine. The second lap was a lot more tough. It was warming up and became really windy. All I thought was 'how is this a fast course?!'. I tried to remain positive and only a few female competitors had overtaken me. The second time the crowds had dispersed from solar hill but still a great experience. 

I made the right hand turn for the last 10km to T2. I looked at my time and was slightly disappointed and so desperately wanted to get off the bike. I forgot to get out of my shoes and dismounted rather slow with my shoes still on!

Bike. 5.32

T2. 2.02

Finally I was onto the run. Out and back run courses are not my favourite as I much prefer laps so I can count down and mentally trick myself with how far to go. I was however prepared for this course as my long training runs are of the one loop nature. The first few km's were fast, then a gradual incline. I felt good. I settled into a rhythm and just counted down the km's. 

At the 10km mark I started to count the females coming back, which was the first chance I had to see where I was positioned. I found it difficult running on the off road track. My foot placement was a little all over the place and I could feel my blister growing from the uneven surface!

Gel, water, ice, sponge, sub 3.30 marathon, finish line. This is all I though of. As well as I don't want to race IMWA in 20weeks time!

I was super aware of the 32-34km mark, this was my dark, dark hole in IMWA 2013 and I remained really positive over this stretch.

Back down the hill we previously ran up. 'Wow, super super' the Germans said. Then 40km! 2km to go! Through the town, through beer mile. I hi-fived everyone I could. I smiled (or tried too). I could not figure out where I was in Roth and I couldn't remember or picture where the finish line was.  Then I saw the train tracks and relief, there was the massive purpose built stadium for this iconic and incredible finish. 

Finally I was finished and to my surprise 10.03.00 flat!

Run. 3.26

I cracked that 3.30, my personal goal for this race.

I had, as usual an emotional cry as I put my hands on my knees and bent over. I was asked if they were sad or happy tears. 'Happy tears' (of hurt & joy!) I said as I sobbed a little more! Straight through the tent to get a massage, shower and change. Private showers but a unisex open change area was the most interesting part of the day, with plenty of european 'sausage' on display!  After that eyeful I left recovery and waited for friends and participants to come through while tracking Andy and getting a spot right on the fence to see him come through. So worried he would miss me but he spotted me just in time. I was so proud. 

We did it! We have complete Challenge Roth! 

A later look at the results showed 25 seconds between the female 25-29AG. 

10.02.35 - 10.02.50 and 10.03.00 what a close finish!

First Australian female Age grouper, 3rd AG 25-29, 17th Female overall. More than I could have hoped for!

We went to presentations the next day and it was packed. I mean packed  full of buzzing athletes, friends and family. Great to see! The europeans put our presentations to shame!