IMSA Round up

Well, not often I am at a loss for words.

My best prepared for Ironman by far and it all fell apart. A year of preparation and 4 years of consistent training crumbled to dust in moments.

Ironman can sure be a bitch sometimes.

Swim was good, need to start faster.

Bike was good , but ended up a bit slower than I expected, cant get going on hills but still and improvement, biked faster than Freddy and Bryn and am normally behind them, strong at the end. Had no discomfort or stiffness and stayed very settled which was pleasant, and the bike seemed to tick by, 2 laps in no time, focus over the hill, then home, easiest bike ever.

Run, easiest first 21km of my ironman career, felt effortless and was holding back, 1:35 through the half, was keen to negative split the run, switched to coke, had a pee started psyching myself up for the hard part, was near gloating at the magnificent PB i was about to claim... It all fell apart so fast and spectacularly its hard to believe.

One moment I was feeling the coke kick in, my knees beginning to lift and telling myself to be just a little more patient, the next moment I was staggering all over the road and ended up clutching a lamppost. 100% to very little in a heart beat. Eish....

SO that's my sad tale. Might have something to do with low Iron, maybe i just hit the wall real hard.

But I do have this to say, it is not because I swam too hard or biked to hard or ran too hard as so many nodding experts seem to think. It is a race and you need to lay it on the line. I have gone too hard before and exceeded my fitness and and ability many times and even ended up in Hospital. This was not that, but regardless of the reason.
Its not going to happen next time not because I am going to pace myself better or hold back more, I am going to do the opposite, I am going to race closer to the edge, because I can. Its not going to happen next time, because I will leave no stone unturned and I will insure it with LLoyds of Lawrence at the bank of Hard Work.

Don't sell yourselves short my friends, think big, dream big, train big, race big, if it were easy, everyone would do it.

You are all winners that have run on the red carpet, well done.

Welcome to the "Windy City"

Took a picture of the start of the swim area at 10 am yesterday. A perfect day for racing, sunny, flat sea (note the low tide) and a light westerly to make the branding look good.

It was however around 15 degrees, so bring warm stuff. Not sure of the weather on the weekend, but looks as though we entered a stable, sunny period so hold thumbs it holds to Sunday. Looks like a very light southerly wind with a small chance of showers, so pretty much like last year but hold thumbs a bit milder. Might be a bit colder.

Pre race reflections

Well its that time of the year for some, that time of the training block for others, that time of the month or week for some crazies. Special mention to Mr Keet that has just done the Epic, not sure if he will make Ironman SA, and I believe a certain Nugent from Upington might be doing the double. Say no more, okes in Upington don't get out much, so when they do they go large. Good luck, may the force be with you, cos I suspect you will need it. Just remember fear, anger and resentment lead to the dark path they do!

Hope you all get that happy feeling like in my pic above, great feeling that breakthrough race, more on getting that right a bit l8r. I have been looking at that picture a bit lately to remind myself of what I am looking for this race, fist pumping adrenaline surging mega mojo is whats coming. DNF and or sulky face not an option.

Have to admit though, been a bit slack on the blog, had some seriuss training to do, plus being a house dad is not that easy, respect moms! I know i did not post my sessions, but think they may be a bit on the personal side, Its easy to summarise, get my ass kicked in the pool for 4 to 5 km sessions, then really get my ass kicked on the bike for 4 to 6 hour rides, and some 2 hour ones, then really get my ass kicked on runs, any distance from 10 minutes to 2 and a half hours, before after or during the bike, all in no particular order.

I went 600km more than my previous highest mileage ever, luckily that was in February and I was in super shape or I would not have made it.

Anyway a bit disturbingly I found out I am borderline anemic (depending on who's definition you use normal is 13.5 or 14, mine was 13.6.) Shows what being slack can do, and I swore I would not be slack about Ironman matters again. Bit like New years resolution's I suppose, Anyway the upshot is have started feeling scary good, so it bodes well fro the future, truth be told I was not feeling too bad before I started Operation Iron, was in pretty close to PB run and swim shape and definitely in PB bike shape, so I reckon I can only improve my race and I was looking for a PB (weather permitting).

Weather permitting s quite a statement, you have to live here to realise how much, how hard and how serious the wind can be. Yesterday was Jaw dropping. It would be beyond the ability of most of the field to complete, although Ironman are hardy folk, so maybe I am speaking out of turn.

So I apologise for the tardy blogging, and will definitely spice up the 8R with a lot more after the race. Look for a race report, some favourite sessions, and i ave done some pearlers and also we can go on a bit about distance, base and quality and taper, because I feel may have changed my mind on all three of these aspects.

Here is to all of the brave and hardy souls that will be slogging it out there on April 13th. Don't be hard on yourself, you are a winner for getting there, say nice things to yourselves. Remember you control your race and thoughts, so do that, control them. The way to have the best possible race on race day is to be disciplined, focussed, have a plan, pacing, nutrition and patience are the watchwords of the day then go and have fun and work the plan. If you do that you will have fun, go fast, finish fast and smile for a year, sure it will be tough, but it is supposed to hurt it is an Ironman... Duhh!!

L8R ironman greats.

C u in the friendly city

be prepared for 4 seasons in one day, I mean it it can get really hot and really cold.

Forecast: Sunday, 13 April 2008

Min:
15°C
Max:
23°C
Weather:
Partly cloudy. 30% chance of moderate intermittent showers
Wind:
light southwesterly but moderate southwesterly in the afternoon
Sunrise:
06:38
Sunset:
17:57

Head Rearrange and Training Theories

So here I am getting into my second week of "Pro" training, new territory cos I have only trained as a pro for 6 days before. I have also done a training camp of around a week before, but that was a do as much as you can hack and so does not really count.

Yesterday was a revaluation. I trained longer than most people work, started at 6:15 and got home at 2:45, 8 and a half hours later, no lunch, no tea break in fact no water or garage stops, I stopped for a wee cos I did not trust my skills at that point to go on the fly with the PE wind and my hypoglycemic state, so basically just some transitioning and 10 minutes easy riding over to the "benchmark's" house.

Think it was all easy base.. Think again. I could tell you the details, but then I would have to kill you and eat your liver for the Iron and carbohydrates.

Anyway good to see the man has tossed the grind out for the train hard recover principle. This particular ride was over 30 watts higher average than the 6 hour jaunt I went on with him pre Kona '06. There was running involved too this time. I digress, must be the post traumatic stress.

To the point then. If I were to go back to Durban, what would I change, I have been avoiding the grind for a while in favour of quality sessions and recovery. Well I would stick to that formulae.

I would change the way I do bike rides. I had been doing tempo riding or hard riding in the last portion of the ride, to help teach me to ride hard at the end of the Ironman bike. This is a must, I would make it mandatory to do the last hour race pace in aerobars on key long bike workouts.

Strategy 2, I have been riding the hills at a pace that allows me to get up to training pace on the flats, this needs a minor modification. I finally saw yesterday the kind of watts u dish out at the end of a proper ride. In Durban, if I sat on the front, i was trying to hold 300 watts, maybe 280 or so if I was on the front for extended periods. Yesterday I had to ride as hard as I could to hold 250, 200 seemed stiff at stages (coffee ride watts). Trust me 30 minutes into non stop pedalling, 300 watts easy becomes a give it all you have got effort to keep it over 250, 4 hours into the ride and it becomes a superhuman effort.

So in order to simulate an Ironman bike in Durban terrain, and in order to prepare myself for long time trial efforts I would do as such.

Ride as hard as I could up to a hill, smash a huge gear up and over the hill and keep pedalling a monster down the hill (54/11 at least) and then try ride the flat on the other side Ironman time trial pace. I.e 35km/h should feel real hard. Ouch.

Actually what I would do is keep my strategy of riding the flats hard, and would spend a lot of time on the circuits, i.e 90 minute time trial efforts.

I think you also need to race to your strengths, so coming from Durban, realise you may not be the best at long steady efforts, by nature of the training environment and then riding the Ironman course accordingly, I.e Push the hills, regroup on downhills, work tougher or hilly sections, ease off a bit on tailwind sections. Spending time on a trainer will also help.

Anyway I have had my head firmly rearranged in terms of what hard training is, now to see if it pays off. I have only ever ridden more than 180km once in my life prior to this bout. I will do 5, 6 hour rides before this ironman. For the base junkies, don't say I told you distance is the way to go, these are sessions, there is nothing slow or easy about them.

So I am doing more quality than before, it just also happens to be bigger distance, so quality and specific training is still the order of the day.

I reckon don't stray too far from the Golden rules.
1. Do what works for you.
2. Work on your weaknesses
3. Race to your strengths
4. Train hard
5. Recover

Later all. Min dae now, 33 days I believe, see you all soon.

Pro vs Amateur

Ok so I got to PE in real good shape, handled my first 6 hour bike with Ray and came out strong, maybe stronger than the man as it was just about, the hottest day in PE this year, clearly Durban Humidity has some use. Anyway I have trained double long ride weekends, with sessions and was in PB cycling shape by miles. So I am so happy i can survive the long rides and also that I am not so out of my comfort zone that the bikes are inappropriate for my fitness level, especially this close to Ironman. So 6 hour junkies, it is possible to condition yourself for 6 hour rides on 4:30 rides, I do suggest that you make the 4:30 rides very honest though.

So how does Mr Smart ass feel a few days into a proper week. Nuked. I am really nervous about the next 6 hour bike, now that I have spent a few days in a "pros" shoes. Why? Not so much the hours, yes I am training a few more k's than in Durban, but its more the commitment and effort put into the sessions, again and again. I suppose it is professionalism, but the biggest adjustment is the weight put behind the sessions, no going through the motions or racking up k's. Every session is done as best you can as if there is no session on the other side.

Today I did a real tight track run session, 8 hard k's with an easy 400m run at marathon pace to recover. The trick is not to run the recovery too fast, but at the appropriate pace, I overdid the 400 pace for the first 4 and suddenly thought I was not going to finish the session. It took some serious effort and hurt and a bit of a patch job to get to the end and get the k's up to speed. That really hurt, but 1 hour later I was in the pool, and after about 1.2km of sprints I was in the same boat and had to put fins on to get through the set of 50's on cycle, with 30x25m still to come.

So its more stringing together tight sessions, consecutively and day after day, U go too hard u pay, either then or later, cant be going too easy, its business.

I know I am stirring the pot at the moment and change is going to happen, not sure for better or for worse in the short term, and short term is when the race is, we will see. I am just very glad I came to PE with my A+ game, cos my swim is a bit off the boil and I am hurting plenty in the pool, where I thought I was the man. I would hate to have come here off the pace in the bike, and I suspect my lifetime best is just enough to get by.

Who knows, maybe I will learn to run..
Ciao for now, train hard, look after each other.

My move to PE is fast approaching and we well into Ironman training proper.

I will be leaving Durban in PB shape for sure, 6 weeks out from Ironman, the next 3 weeks look good as I will virtually living the life of a Pro. A bit nervous about this and also a bit disappointed. Firstly, I would have loved to have done this for the last 4 weeks as well, I suppose you cant have it all. Secondly, I know I am in really good shape, but my whole training routine, structure etc will be turned upside down, so if I have a great race, I wont really know if its the homework, or the crash course. Likewise I suppose if I have a crap race.. Actually I don't have to worry about that, I wont, it is going to be good, Its just how good.

Out with the old (picture above), in with new (below), as I anxiously await the arrival of my new ride. Not sure when yet so may have a last fling in yellow. Bring it all on. Love the Yellow Princess, time to reward her with a cracking ride.

As I always say, Ironman is a doing race, not a talking race, let me get on with it. Hope you are all going according to your plans and goals, be smart, train hard, racing is the fun bit.

Mediocrity and the Crab

If you have a look at Headspace, you can see how I have come to terms with the DNF in Western Australia. Coming to terms with it is the wrong expression, I will never come to terms with it, It is a wound that has healed and left a scar. The scar is the reminder. Failure is necessary sometimes to make success sweet and remind oneself how bitter failure truly is. It is necessary yes, pleasant no. At this point I would like to point out I have a lot of scars, as have we all. Some may find the article below a little uncomfortable, but I have taken the liberty of assuming that if you read this blog, then you are not your average Joe/Joanne and are in fact a man/woman apart. Not to say you are better than anyone else or superior to, but that you are interested in self improvement, testing your limits and living life as an experience and not as a lifetime in a year repeated endlessly.

I subscribe to the notion of not judging a man untill you walk in his shoes, and everyone has to start somewhere, so this article is elitist, but not superior, cricitcal but not judgemental.

Lest you dont believe you have to start at the bottom, and some people have an unfair amount of talent or luck, or that I am overley harsh or critical, I list a brief description of my Ironman CV so far:
Gordons Bay attempt 1, I forget what year, Trained my ass off, completely obsessed and neurotic, overtrained, woke up drenched in sweat and a temperature of 39 degrees, 2 days befor the race, was so obsessed, neurotic whatever, still believed I should go down there in case I got better in time, luckily my wife was a lot more mature than I and I missed the flight anyway.

Gordons bay attempt 2, Trained my ass off, lessson not learnt so as above, broke my crank three weeks out, never went back to the bike shop to collect my bike, instead went to Cape St Francis and tried surfing instead.

Ironman SA attempt 1, Trained my as off, blah blah blah, lesson still not learnt, ended up in ICU, paralyzed, stressing my loved ones which I was lucky to still have needlessley, Lesson learnt, vowed never again.

Ironman SA, attempt 2. had a critical look at training, fixed what was broken, strengthened what was weak, trained to a plan, had frequent rest, had fun, had best ever Ironman, smile never left my face the whole day.

Hawaii attempt 1: Did the fix and strengthen bit, cut down on rest a bit, stopped listening to my body, got gimmicky and obsessed with details and lost a bit of focus because I was concentrating on peripherals or the small stuff. Solid race, but did not keep it together, so not a great race and could not finish it off properley. Had my head completley rearranged, and realised I was small fry in a really big sea.

IMSA 3: Got complacent, did not fix what was broke, started taking shortcuts or easy way out, convinced myself smarter not harder as a course of convenience to avoid doing the work, started forcing it at the end. Most unpleasant Ironman to date, realised after a deliberatly easy swim (conveniantly) that it was not my day real early on the bike, realised the reason too, so punished myself for being a fool, by grinding for 8 hours solid with no relief, made it harder on myself, by missing nutrition at the end of the bike, like the winner I was, Vowed never be complacent preparing for or during an Ironman again.

Korea, was working on my weaknesses, got into great shape, 5 weeks out decided to race, did a crash course, best start to an Ironman ever, couldn't hold onto it though and then had the hardest Ironman to date in the most extreme conditionsfell woefully short in terms of preparation and acclimatisation, learnt a lot about myself, my limits and never giving up in an Ironman, by dealing with isssues and getting back into it. Chrissie Wellington kicked my ass in her debut Ironman, she clearly pointed out my shortcomings with her absolutely issue free performance.

Western Australia: Got a coach, trained with a plan, forgot the complacency vow and arrived late and hacked a bit in lead up. Talked myself into racing the Ironman and then raced other peoples race instead of my own, stomach issues compounded by a poorly executed, overly optimistic bike leg led to my sorry demise and my first DNF in an Ironman. Lessons learnt?

This lead on to the next point, on race day a lot of people fail to meet there expectations. This may be because they have unrealistic expectations, but the bottom line is usually along the lines of "failure to prepare is to prepare to fail" to one degree or another.

So often athletes go out hopelesley too hard, blow up, have a complete regroup and then slowly build up a head of steam and end up finishing pretty strong. This is usually because they have no idea of their limits, usually because they never trained properly in the first place. Going hard when you feel good and backing off when you not feeling so good in training, is not learning about your limits. Setting a challenging training program that challenges your limits, and then sticking to the program, despite how you feel, is a good way of finding out where your limits are. You may fall short or exceed them, the point is you soon get a pretty good idea of what your limits are, the first step in improving them. Sure you need to listen to your body and rest and recover, but if the session is 10x400m with 20 seconds rest, then you need to step up to the plate and commit to 10x400m with 20 seconds rest and hold your splits no matter how you feel or what you did the day before. Making or breaking the session will tell you more about your fitness your character and your abilities than a month of playing race your mate. You might need an easy session or two after, and you might need to redefine your current training program, for some it may be 10x300m or even 5x100m if you cant hold the first one, train to your current abilities, but no matter what, you will have a profoundly greater level of awareness of what you are capable of on race day.

This brings me to the Crab story, Louis Luyt is reported to have said, "we are a Nation of crabs, when one tries to climb out the bucket, the others pull it back in". When you use others as a yard stick in training, it is too easy to fall into the trap of pulling people down to your level, instead of lifting yourself out of the bucket as it were. Lack of test sets, some decent structure in training or time trials leads to a situation where the only way you know if you are improving is to compare yourself to those around you. Too often it is easier to drag those around you down than to lift yourself up or maybe a combintaion of both. The above mentioned strategy is all to likely to lead to staleness and mediocrity, and even worse an acceptance of mediocrity, or what Paula Newby Fraser is reputed to have said, "the P*&sification of Ironman"

Getting back to a race strategy, and events such as Ironman, little respect should be accorded to athletes that go out at paces way beyond there capabilities, blow up and then limp home, I partly include my DNF in WA here. Why? Because an athlete that gives little respect to the race and preparation to the race deserves little respect. Sometimes they trained very hard, but with what motivation and what intent. Blowing up and toughing it out to finish is letting yourself off the hook, a shuffel or a walk does not hurt. Pacing yourself and running hard in the marathon hurts a lot. In fact going really hard in the last third of any endurance event, from 8 minutes to 8 hours is what it is all about. Respect.

A different kettle of fish if you lay it on the line and commit and give everything you have got and then some and blow up, but that should be reserved for the accomplished and usually involves going for a win or Gold. The athlete, is usaully exceptionally well prepard and knows his or her limits, and is trying to exceed them, perhaps a bit foolishly or naively sometimes, but usually for those its back to the drawing board and a rededication to the cause and lesson learnt.

Quite a harsh view I know, but it is an Ironman after all, a harsh race. What I do know is just entering an Ironman and getting to the start line puts you so far ahead of the massess, and 100% means you are moving in the right direction. Ironman makes you a winner, period. Respect. All I am saying is try avoid buckets, crabs, mediocrity and complacency unless you like feeling sorry for yourself. There are no shortcuts.

Now time to measure up to my own yardstick on April 13.

It's all good, just make sure you enjoy the Blue carpet, or is it Red?