Hi Everyone!
No great story of my domination in Melbourne this week. Instead I have a story to tell that to be honest, I did not expect to be writing until it happened to me. So I will paint you a word picture today of how I turned a tough, useless and disappointing day into something that I am very proud of. Challenge Melbourne is a sentimental favourite race for me. I cracked 4:30 there last year and also had one of the hardest days of swim, bike and run there in my life. I thought after the highlight of 2016 that I was done with the race. Melbourne is a fantastic place but the weather is a little too shit and a little too inconsistent to really race with any sort of confidence. However, the organisers of the event decided to completely re-vamp the event with a completely new course. The course looked much much faster so I thought I would have a crack. After my 4:17 in Tauranga underprepared I was confident that with a good build I could go close to 4:10 in Melbourne. I trained hard, sometimes maybe too hard but I was determined. About a week out from the race I started to check the weather. It wasn’t looking good. Still, it’s Melbourne and anything can happen weather wise. I was still confident. I was so strong on the bike and running better than ever before. I couldn’t fail. I got my new Giant Trinity from Giant Sydney on Thursday and took it for a few test rides. It is an amazing bike to ride and I was sure with this amazing piece of technology between my legs I would be riding well under 2:15 on the fast, flat course. I was so confident until the day before the race. The weather was beautiful (if not a bit windy) but I was so sure the reports were wrong. I rode a lap of the bike and swam a bit of the course. Perfect little hit out the day before. Then the weather changed… One of things that I know is a big issue for me and to be honest one of my biggest limiting factors is that when I think things aren’t going my way I lose motivation and interest. It was honestly like a scene out of the Wizard of Oz. It felt like a huge storm was going to hit. I went to bed the night before the race and I wasn’t feeling great. BEFORE When I woke up I was surprised to see the weather was actually pretty good. It was overcast but not too windy and very dry. I felt well rested and ready to go. We drove to St Kilda and I kid you not, I stepped foot out of the car and it started raining. Ah well, At least it wasn’t too windy… Then it was. Shit, oh well focus on what I can control. I had 20 minutes until transition closed. I was going through setting up and tried to inflate my tyres. My rear tyre was a bit tricky but I got there ok. The front wheel, I could not get any air to go in. I tried removing the valve extender and when I tried to put it back on I couldn’t do it. SHIT! I tried and tried and before I knew it they said 4 minutes until transition closes. By now I was FREAKING OUT. I ran to a marshal and said can I run out and get some mechanical help. He told me to be quick. I sprinted the length of transition and the guys from CBD Cycles in Melbourne assured me they could get it fixed. They also assured me the race wasn’t starting anytime soon with the lighting. He told me the valve extender I had was no good and replaced it for me. He saved my race. Blood pumping I sprinted back into a now empty and wet transition and as quick as I could I set myself up. Shit, it was only 15 minutes until I was meant to start. I ran back out and found Dez, threw on my wetsuit and sprinted for the beach. To say I was stressed was an understatement. But I made it just as the pro’s were starting. I was going to race. THE SWIM The water looked pretty calm and the course was very well marked. I have been really working on my technique this year, which means I swim quite differently now and I was excited to see how I went. I felt very calm in the water from the get go and actually felt like I was swimming very well. At the far turn can I was surprised how quickly I got there. I had very little contact with other swimmers, which is usually a good sign. I was feeling optimistic. Then I turned around and things got tough. It was a lot rougher than I realised and I was struggling to sight. I don’t think it was really that bad but it was tougher than I expected. I was desperate to get out of the water and as I approached the shore I was thinking while I hadn’t swum fantastic I was still probably well under 30 minutes. I was wrong. My total swim time was 35:07 and I literally cannot explain why. T1 For the first time ever I had decided to try leaving my shoes on the bike and mount them after starting to ride. I was delighted to succeed. The transition was very easy to navigate. Considering the distance I was quite happy with the speed of my transition. Total T1 time of 2:00. THE BIKE You know the old saying ‘never try something new on race day?” I understand it now. As soon as I was riding there was a rubbing noise. I had heard it the day before but thought I had the matter dealt with. I think in the first 5 km I stopped 4 times to try and fix it. The position of the brakes on my new bike make it quite difficult to adjust the width of the rear brake callipers. It isn’t a fault with the bike, more the user. I should have made sure it was all working before the race. But after the fourth unsuccessful attempt to remedy it I was seriously considering if I should pull the pin. Would finishing the bike course damage the bike? I decided to continue. Seeing the swim split out of the water had made me realise it wasn’t going to be my day pretty early on. But when I decided to keep going I remember my friend Robo, who in his first Ironman decided to enjoy the race instead of lose interest when he had issues. I was going to enjoy the race. I was going to wave at the children, smile for the cameras. I put my head down and started to ride. I was flying on the way out but was not surprised to hit a shocking head wind on the way back. My legs are very strong from all the work I have been doing so I was actually still able to hold a pretty decent speed on the way back. I gave Dez a “YEEE HAAA” as I started my second lap. I was having a bit of fun. Then the wind changed. When I hit the stretch next to the ocean I could not use my aero bars it was so windy. I consider myself a pretty good bike handler, or I did until Sunday. As I struggled to keep control of the bike it felt like half the field passed me. A guy whizzed past me in aero and no sooner did he pass me did the wind literally sweep the wheels out from under him. I was playing it safe! The wind was so bad that I was like Harry Potter on the cursed broomstick in the Philosophers Stone. I was just trying to stay upright. By this point I wasn’t enjoying myself. I wanted out. It was freezing, wet and windy as all hell. I wanted them to cancel the race. I managed to keep myself going and my focus became the run. At least I can run well. I kept plugging away and with about 10km to go the wind died down a bit and all thoughts were on the run. Then I punctured. I literally laughed as I pulled over. I started changing the tube which was not easy with numb fingers. I was super careful not to pinch the inner tube and when I inflated the tyre all the air blew out from under the tyre? I didn’t get it? I also didn’t have a 2nd co2 canister. Here we go, I have my excuse to pull out. No one will see my terrible bike split and to be honest, no one would probably blame me for withdrawing. It’s hard to put into words what came over me but it was like I was inflated with a sense of purpose. What a fucking cop out. So my time was shit, there are people still out there suffering in the exact same conditions as I am and most of them would have been suffering for a longer time than I would. If they could do it so could I. I was finishing this race. I put my shoes back on the bike and started the long 7km walk back to transition. I ran where I could but some sections were just too rough. I walked where I had to. Every volunteer or marshal asked if I was ok, if I wanted them to call the van to come and get me. I explained that if I pushed my bike back I could still finish. Most of them were pretty impressed. About 2km from transition my friend Craig stopped and gave me his spare set. I tried again and the exact same thing happened. An onlooker even had a hand pump and we tried to use it. No air was going into the inner tube. The valve extender wouldn’t seal. So I continued on foot all the way back to transition. My Dad and Dez were there and were worried out of their minds. Dad asked me, was I going to run (while he jogged along next to me – actually one of my highlights) and I replied shocked “I didn’t just run with my fucking bike for 7km to not finish this fucking race!” My total bike time was 3:54:09. T2 I carried my bike in and grabbed my stuff. I was out in a flash. Total T2 time of 2:17. THE RUN I was a man on a mission and I wanted something out of the day. I went out hard and was either going to run a PB or end up walking. My legs were sore from running the 7km barefoot. My legs were also very heavy after the hard riding in the wind. But I felt strong. Starting so far back in the field meant that I passed lots and lots of people. So many people gave me encouragement. It was a completely different experience to what I am used to. I was running right around that 4:00 per km mark and in fact more of my kms were under 4:00. I flew through the first lap and was amazed by how beautiful the new run course was. I was LOVING this. I felt so strong on the run. I was being so consistent and it wasn’t even feeling that hard. With about 5km to go I noticed the weather start to change again and the wind picked up. I really had to work those last kms. Mostly because the weather went bad again and also because I was getting a bit tired. But I just kept going and had a little smile on my face as I passed Craig, the same guy who gave me his spare kit, with about 1km to go. I crossed the finish line for a total race time of 5:56:56 but a new run PB of 1:23:22. POST RACE REFLECTIONS I was seriously invested in delivering a very fast performance here. Part of me is disappointed that it didn’t work out. I think the stress pre-race didn’t help and the weather certainly got the best of me. But I really think I made the right decision to keep going. A big part of why I write these blogs and post so many photos of myself in lycra is to try and inspire people and motivate them to realise that if I can do it ANYONE can. I had a bad day, everything went wrong. I could have pulled the pin and called it a day. But what sort of example does that set? When things get tough give up? No, I decided to keep going because it was the right thing to do. My wife sacrifices a lot for me to do this sport, my supporters are invested in me as well. I didn’t want to be out there yesterday but I am very proud of myself for persevering. I learned a lot about myself yesterday and ultimately, I kept going because it is what I wanted to do. I am not a quitter. My wife once told me it would take something seriously bad for me not to finish and those words were in my head yesterday. When it gets hard don’t give up and remember to TRI!
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Hi Everyone!
My next race is fast approaching and after the huge amount of training I have done in the lead up to the event I have been feeling a bit tired. I think for that reason my coach has opted to go for a slightly longer taper in the lead up to the event then usual. I am certainly not in full taper mode at the moment but there are no more 25km runs with efforts or 600km weeks on the bike. I am quite grateful for this because I was starting to find the training not only physically exhausting but also very mentally draining. That is why we taper, to allow all of the adaptations our body has made through the training to settle in and be delivered on race day. In essence we recover before a race so we are able to go out and give 100%. In theory this makes perfect sense and many people who do not train as much as I do would think going from 20-30 hours a week of training down to maybe 10-15 would be a relief or even easy. They would be wrong. Your body gets used to the load, the routine and the release of endorphins that many people find tapering incredibly difficult. I am not an exception to this rule. But this time I am noticing another problem. Along with the desire to train when you taper it is incredibly normal to start to become paranoid. I am getting fat because I am not training, I wont be able to go as fast because I haven’t done any speed work. It is these sorts of thoughts and doubts that can really have a negative impact on your taper. The stress and worry means you don’t rest properly and are not able to recover properly. In Melbourne I am racing for a time at my next race but it isn’t really a race where there is that much pressure on me to perform. So these usual thoughts are not impacting me. So what is going on? Since the start of this week instead of worrying or stressing or panicking about things I am the complete opposite. I am struggling to feel anything. I feel completely drained of all emotion. I am lethargic and if anything I feel like my taper is making me even more tired than I already was. It is incredibly frustrating. I wake up in the mornings and struggle to get out of bed. In my university lectures I struggled to pay attention. I felt fuzzy and not really present. This in turn has started to make me feel anxious. I really believe anxiety is the most useless emotion we can experience. I mean it literally does nothing and lately I have no idea what I am anxious about. So I am going through this weird phase of feeling not much except for random anxiety about god knows what at a time when I need to be trying to recharge and recover. This is when it becomes time to tell myself to shut up, or maybe more specifically to cut it out. I am lining up next weekend for my 22nd 70.3. I have been through this process enough times to know what is going on but I am still faced with different experiences. I assume the way I am feeling is a combination of changes in hormonal levels as a result of the change in my training and is a bi-product of my body recovering. Rationally I know and kind of believe that it is part of the process. What I need to keep telling myself or forcing myself to do is to not let my period of flatness and anxiety get in my way. If I spend too much time and energy on these things I will not be properly recharged mentally on race day and that could be the difference between a PB and just missing out. So how do I try to do this? The best piece of advice I can give anyone who starts to feel any sort of difficult emotion in the lead up to a race is to just focus on you. Not in an egomaniacal way but focus on those things that you CAN control. Think about the training you have done. Analyse the state of your equipment to make sure it is in prime working order and less likely to cause you any problems on race day. Scan your body for any problems and take comfort when you realise there aren’t any or do what you can to get on top of any little niggles. Control all of those things that you have control over and leave less to chance. I cannot guarantee that this will make you completely at ease and not anxious or worried. But when the voices in your head start to make you question things you are able to tell them to shut up because you know you have everything under control. I do not know what is making me anxious at the moment. Maybe it is the fact that my new bike arrives next week and I am trying to get a fit assorted and all the equipment right. Maybe it is because I am racing on a course I am not familiar with. Maybe it is because I feel so terrible before my race. What I do know though is that it is not a lack of preparation or uncertainty about those things that are within my control. Because anytime those thoughts enter my mind I am quick to tell them to shut up! I am working on some exciting new things over the next few weeks and am looking forward to partnering up with Mike ‘Robo’ Robinson to deliver something that I think will be great. We will keep you updated with more information in the coming weeks but that is a nice little bit of sizzle for you. Don’t waste energy worrying, focus on what you can control and remember to TRI! Hi Everyone!
The weather sucks and I wanted to sit down and write about another of those little old life lessons I have come across through my training and weight loss journey. Let me take you back, many many moons ago. I was a younger man back then and life was much simpler. I ate and drank what I wanted, when I wanted and didn't think too much of it. As a result of this, I developed a super power! I could party! I loved nothing more than heading to the pub/club/party/anywhere serving booze and spending the evening sinking as much alcohol as I could get my hands on! I remember one of my most impressive performances was a 20 schooner (what people in NSW call a 425ml glass of beer) afternoon for a friends birthday. My standard drink of choice was a bottle of Bundaberg Rum which I drank straight from the bottle with no mixer or anything. I prided myself on my ability to skull a beer (I am still pretty good at it) and how many shots I could do (I cannot still do this!) Even once I finished uni and moved down to Sydney to start being a grown up my drinking did not stop. It certainly eased up, but I was still going through probably 2 cases a week and having a huge Friday and Saturday night. Life was good! Or at least I thought it was until I went through my 'little change.' One of the methods I used to drop my weight was I cut right back on alcohol and in fact basically went dry for 6 months. I didn't set myself a goal or anything but it just sort of happened that way. In that 6 months I lost around 30kgs and had started to train, A LOT! It was around 6 months later that I went out for my first proper night out in a while. I don't remember feeling any anxiety or issues about having some drinks. When we got out it was amazing how quickly I slipped back into my old habits. Shots, beers, wine. I may have been smaller, but I could still party like I used to... Or could I? I realised I had passed the point of no return too late. I was much drunker than I should have been so early in the night and I could not understand what was going on. Needless to say that night ended up with me asleep in the bathroom. Reflecting on that night out I assumed I had just drunk more than I was used to and didn't think too much of it. The problem was, this kept happening. On the rare, and I mean rare occasions I would settle in for a big night with friends I would get horribly drunk and end up cuddling the toilet bowl all night. I kid you not, this happened a good 10 times over maybe 2 years before I really started to work out what was going on. I had become the thing I had worked so hard to avoid (and at the same time become ironically). I was a lightweight. It is a little bit ridiculous to think that after all the changes I went through and how I was able to turn my life around, I was actually upset that I was now a lightweight. Maybe it is something about being Australian and what we consider 'manly' but I was and to this day am now a lightweight when it comes to alcohol. I cannot do shots, I cannot sink 20 beers in an afternoon and while I can still skull a drink very quickly, I will pay the price for it. When I was bigger was when I got married and obviously celebrated my bucks party. The story of my bucks is an absolute ripper. The short version is all the guys were putting shots of vodka in all my beers, my brother tried to warn me, I didn't listen and was asleep with my face in the kitty litter by 10pm. I famously rose from the ashes like a glorious phoenix and the night continued until about 6am the next day. Now for those playing at home, my brother got married a few weeks ago. I'm not saying we had a bucks party, but it is customary. Im also not saying that I helped organise and attended that bucks party but if I did I would have been determined to have an amazing night out with a top group of blokes and try and ensure the night was as good as my own. Ok, lets drop the pretence, on my brothers bucks party, knowing full well that I am a lightweight I did everything I could to prepare. I am dead serious that I treated this like a race. I was upping my electrolytes, carbo loading and making sure I stayed well hydrated. But alas, old Tim made a reappearance and just like on my own bucks I was asleep (this time minus the kitty litter) by 10pm. I did manage to get myself together and continue on for the night but there was no 6 am effort. By 2am as hard as I tried, I was just too physically tired to continue and had to call it a night. I think it was the final straw. It has taken me a long time to learn this lesson because quite frankly, I really do enjoy having a drink. But what I have learned is that I do not like to get drunk anymore. Being fit means I spend most of the time with a headache and the next day is never fun. Instead, I much rather enjoy just having a few drinks with dinner and that being the end of it. The problem I have is that because of how I used to be, I drink very quickly. So I have been working on ways to slow myself down. I train very hard and when I do have a big night I feel like I have taken a huge step backwards. This also isn't me making a cliche statement that I am never going to get drunk again. I inevitably will. But when I do know I have learned the hard way that I need to pace myself and not think I am a 125kg drinking machine. It is not something I ever expected to be an issue from my weight loss but when you think about it, it isn't that surprising. I am a lightweight and I am not embarrassed about this anymore. I am much happier and content then before. While alcohol has never been an issue for me, I am very well aware of the role it played in turning me into what some people call "Fun Tim." Now I am working to show people I am still just as fun, just a hell of a lot more healthy! It goes back to one of the things I really believe in. If you want to change your lifestyle it means permanent, long lasting change. For me that has meant I rarely go to the pub anymore, I meet my friends for dinner or breakfast and I am a happier, healthier version of myself for doing so. So I think I have finally learned a lesson, it only took me 7 years! Hopefully it isn't raining too much where you are, everything is good in moderation and remember to TRI! Hi Everyone!
Straight away I need to say this is the hardest post I have ever written. I didn't even realise the direction this would go or how honest I was going to get until it happened. I hope you all get something out of it. I’m back from an amazing 3 weeks of training, family and love in Thailand. I celebrated the marriage of my baby brother to the love of his life in what is without doubt, the most amazing wedding I have ever been to. We swung by Singapore for a sneaky trip to ensure an incredible time was had. The training in Phuket was the most and hardest I have ever experienced and I was so excited to see the way that my body reacted to it. On the last day I rode 150kms and with about 5km to go I was shocked by just how amazing I was feeling. I honestly have never felt so strong on a bike at the start of a ride so to feel that way at the end was an incredibly encouraging experience. The trip was not without incident though. On my 3rd last day in Phuket about 80km into a 105km ride I was distracted on the bike and rode over a reflector. As a result I lost control of my bike and crashed into the middle of the major motorway that runs through the island of Phuket. I want to talk about my experience. I think after riding for 8 days straight and averaging over 100km a day it is fair to say that my confidence was high. I had ridden many of the same roads multiple times and this particular stretch of road was one of the smoothest, widest and least concerning I had encountered. I was just passed by some of my friends and decided I would be social and turn off my iPod. I had been riding with my iPod on, listening to podcasts. I know this can be risky so to ensure I was still alert I always have my right earphone out of my ear and the volume reasonably low. This is to ensure I am able to hear traffic coming past me on the right. I had one hand off the handlebars while I hit the pause button and that is when I hit the reflector. My handlebars turned and if I had my hand on the handlebars properly I would have been able to regain control. Unfortunately I didn’t. There was a moment I remember when I knew I was about to crash. I guess I accepted it but it is hard to know exactly what I did actually think at that moment versus what I think I thunk at that moment in time. I do not remember hitting the road, I do not remember sliding. I do remember sitting up (I landed on my back). This is when I felt the first truck go past. That is right. I did not hear it. I felt it. It was so close to me that I felt the vibrations run through my body. I then looked up and saw another truck coming straight at me. It noticed me and swerved. The trailer attached at the back began to jacknife (come out sideways) and was heading right for me. It skidded around me literally at the last second. I think it missed me by no more than 15cm. If nothing else this shocked me into action. I jumped up, grabbed my bike and ran off the road. Amazingly my bike was ok. The right shifter had been moved a bit but there wasn’t a single scratch on the bike. I sat down and tried to gather my thoughts. The noises of the trucks braking and skidding made me scared I had caused a HUGE accident. A car had pulled over that I don’t remember seeing and the two trucks had slowed right down. I was relieved to see that they hadn’t crashed and in fact continued to drive. I saw my iPod ran over by a car (miraculously it still works.) I gave my body a check over and saw I had taken some skin of my elbow and my right knee was swollen already. I did what I could to get the shifter back into a decent position then insisted on getting back on my bike to make the last 20km home. Over the next few hours I realised that I had hurt my hip quite badly as it had swollen up quite badly and the road rash on my elbow was more significant than I had expected. But to be honest I could not believe just how lucky I was. It is literally the closest to death I have ever come. Here’s the thing. I checked my heart rate when the accident happened the next day and when I crashed my bike my heart rate didn’t spike. Instead it dropped. When I sat in the middle of the motorway and looked up at that huge truck coming straight at me I didn’t panic. I was calm. Completely calm and the only thing I can think is that I accepted what was coming. I thought I was about to die and there was nothing I could do about it. That crushing realisation and helplessness is probably what scared me the most. You always hear about the fight or flight but this was the sit there and take it. The funny part is that this is a feeling I have felt before. Just in a completely different way. As I am sure by now most of you are familiar with my weight loss. I lost a whole heap of weight after I completed my first ever triathlon. One of the most common questions I get asked about it is ‘was there a moment when I decided to make a change?’ The truth is there were many. But there was another moment that I do remember. The moment that I gave up. Becoming overweight doesn’t happen quickly. I didn’t look in the mirror one day and not recognise myself. It creeps up on you. I’m not sure about other people but I convinced myself it wasn’t true. “It’s all good as long as you are under 85kg” “You are a big guy who lifts weights, it doesn’t matter as long as you are under 100kgs.” “So you need to buy bigger jeans, they were old anyway.” Your brain goes into self-defence and you don’t face what is happening to you. But there was a moment where I knew I was big and decided I wasn’t getting any smaller. I went though all of the clothes I had kept that “I was going to fit into one day” and threw them all out. I really think that was my rock bottom. I did it while Dez was out and to be honest I was in tears while I did it due to the overwhelming weight of hopelessness I felt. I gave up. I decided this is it, this is how I am and to be honest, this is what’s going to kill me. Even writing this here makes me physically upset. But I always try and be honest and this is me being honest. So perhaps it isn’t just the fact that I literally came inches away from death on the road in Phuket (coincidentally it was the exact same spot I double punctured during the Thailand 70.3.) I think that half the reason I keep revisiting those moments when I close my eyes is because it reminded me of how I felt that day, sitting in my room by myself feeling completely helpless crying while I accepted my fate. Man there are literally tears in my eyes writing this. What is wrong with me! But this is a happy story. I didn’t get hit by that truck just like I didn’t keep putting on weight and let it rule my life. I guess the main point I want to make is that no matter how helpless you feel, whether it is because of weight, or alchohol or any other thing which you think controls you, DO NOT GIVE UP. There is always hope and there is ALWAYS a way to overcome your struggles. I could have vowed to stay off the bike but I am proud to say that I rode 150km the day after the crash and while going over bumps hurt, I finished that ride feeling stronger than I ever had on the bike before. Keep two hands on the handlebars, never give up hope and remember to TRI! Hi Everyone! Not a new blog post YET but a little video I threw together of a day at Thanyapura. Have a look and expect another blog post by the end of the week! Remember to TRI! Hi Everyone and just for a change of scenery, greetings from Thailand!
Yes, I am once again in Phuket training at Thanyapura. I am excited to partner with them as a brand ambassador for 2017 and when my brother decided to get married in Thailand I thought it would be a waste to not swing by Phuket. The last time I was here I was here to compete in two races. This was great but it meant I was not really able to train properly. In fact it was a bit of a balancing act between getting used to the heat and tapering and recovering for the races. This time I am here to train. Now when I say train I really mean train. If you have been reading my ramblings for a while you will know I cannot speak highly enough of the facilities here. So combine incredible facilities with a fantastic group of coaching staff and Thanyapura really is a great location to lay a solid block of training down. One of the other big changes to Thanyapura is the growth of the Professional Triathlon Team, a group of international athletes from around the world who really have an incredibly impressive athletic resume between them. Apart from being here to smash myself this time there has been another change and that is a change in me. Since I was here in November I delivered a result that I am incredibly proud of in Tauranga. That result has really made me believe that my goal of achieving a 4:05 70.3 is going to be achievable. Since them I am training with a new intensity. With the exception of the day after my brothers bucks party I have not missed a single training session and man there have been some tough ones. I am training harder and longer than I ever expected. I have ridden over 500km every week and it has become a sort of personal challenge. But while I have been here at Thanyapura I have forced myself to try and train with the professional team as much as possible. On Sunday there is the standard long ride at Thanyapura. As we rode North I had the pleasure of riding with Imke ‘Immy’ Oelerich, the newest member of the pro team. We were right up the front of the pack and were having a good laugh as the two Thai guys leading the group seemed to be racing each other. When we reached the turn around I wanted to go a bit further but assumed that I would just do some of the loops near the hotel when we got back. But, some of the pro team were going for a longer ride. Now I think before my Tauranga result I would not have had the confidence to ride with these guys. I mean they are seriously good athletes. But I asked if I could go with them and I am so glad that I did. Apart from meeting a great bunch of people I managed to ride 180kms at an average speed of 32.5km/h. Now this isn’t any sort of land speed record or anything but I have not ridden that far in maybe 5 years and to hold that pace over that distance and have it not kill me was awesome (and no I didn’t sit on the back the whole day.) It was also impressive to see the masters perform their art. The longest serving member of the team, Antony Costes was doing 10 min efforts and man did he move! Over the next few days I have made an effort to train with these guys as much as possible. On our Tuesday long ride I spent probably the last 60km riding on the front of the group with Ritchie Nicholls and was excited to hear that he had won one of my favourite races, Haugesund 70.3. His lovely wife, Eimear Mullan was also there for every km of the ride and was so modest about her seriously impressive list of results. Plus she tolerated me giving her a hard time about wearing arm warmers in Thailand (apparently they really cool you down.) At one point on our ride yesterday as we were going up a hill I attempted to go with Lucas Amirault but that idea lasted for about 10 seconds before I realised it was impossible. The reason I really want to make a point of mentioning these people is because I am in a situation at the moment where I am able to train with a group of people who are really able to push me out of my comfort zone. I never would have ridden 180kms for a long ride or spent the majority of Tuesday’s ride on the front. This is something that I think can be important for everyone. No I am not saying jump on a plane to Thanyapura to train with the pro team (but I would highly recommend it!) Instead I am saying whatever it is you are and whatever your goals, I recommend you try and train with people who are better than you are. I am really trying to use this as an opportunity to give myself the best chance of a fast time in Melbourne in April. If my training keeps going the way it is, I believe I will line up there confident that I have prepared as best I can. This morning I took my training to the next level. Training not only with the members of the pro team, but with a seriously fast German athlete who is in town at the moment. I mean holds the World Record for a 70.3 fast. Michael Raelert is here and we were also joined by Freddie Croneborg they gave me an absolute hiding on the bike and then on the track. Training with these guys really forced me to dig deeper than I normally would. I mean who wouldn't jump at the opportunity to train with this caliber of athlete? This is also one of the things that I love so much about this sport. Here am I, an age grouper with big goals but nowhere near the talent that they have and I have been made to feel so welcome training with this incredible athletes. There are very few sports in the world were amateurs get that sort of opportunity. So I am going to jump in the deep end for the rest of my time here and take every opportunity I can to be pushed, humiliated, destroyed and smashed because I am lucky enough that I can! So on that note, try and find a good group who can push you out of your comfort zone and if you are able to, spend time training with people who you can help too and above all else, Remember to TRI! Hi Everyone,
Happy Australia Day! I have been a little absent of late but that is literally because I have been buried in a whole so deep of training I have almost forgotten who I am. But look, it is a new year, 2017 in fact! 2017 is a big year for me. It is the year that I am going to finish the incredible journey of Law School and have to work out what is next... Now in the spirit of honesty, I feel it is important to say that while this is an exciting thing, it is causing me a lot of anxiety. Not because I am worried about my results or anything. But instead, I am worried about the big change to my life. Change is scary! It may surprise you to know that one of the most common comments people make to me is that "Once you get a proper job you wont be able to keep training the way you do." Every single time I hear this it bothers me. As if the person thinks that the only reason I have been able to lose the weight I have and keep it off is because I have more free time than them. To me it says more about the person who is saying it rather than me. But I cannot deny that entering the workforce is going to mean some changes to my life. The thought of going back to what I used to be like still terrifies me. I literally have nightmares about it and those sort of comments do not exactly make it easier. That being said, I am a huge believer that there are some people who make the time. Other people make excuses. I am currently in the middle of a HUGE training block. I am talking full on professional athlete hours. Yes, this is because I have free time because I am on uni break. But, I do manage to put in decent training hours when I am studying as well (and if you think a full time law degree isn't demanding you are a bigger dickhead than I am!) Despite that, there are times when I would rather do other things. I would like to go meet my friends at the Pub, or sit in front of the TV and get stuck into one of the PS4 games that are whispering sweet words into my ear. No, instead I prioritise my training and if I have time I then do those things that I want to. As I approach the end of my degree I have realised that my motivations are very different now. I am not afraid to admit that one of the big reasons I wanted to get into law was the potential to earn a good income. What I have come to realise though is that it does not motivate me anymore. I am instead motivated by ensuring I have a suitable work life balance. When I was young I obtained a surprisingly senior position very early and earned more money than any 24 year old should. I literally had more money than I knew what to do with. The funny thing was that I wasn't happy. Now, my income is much lower but man I am so much more happier and surprise surprise, I want to stay happy. I see so many great examples of people who work hard but also train hard and I know this is exactly who I want to be. I am extremely lucky because despite everything else in my life, I have the support of an amazing women who knows exactly how important my sport and fitness is to me. I mean, let's be honest, I am not playing for sheep stations and yes I am getting faster. But my performance as an athlete is incredibly important to me as a person because it is so intimately linked to my journey. After my race in Thailand where I double punctured, my Mum told me that my results do not define who I am as a person. It was reassuring to hear this because sometimes when you are in something so deep it is hard to see it. But the truth of the matter was that for me, as a person, it is a huge part of who I am and it really does affect how I see myself. I am not so sure that is a good or a bad thing but it is a thing. What does bother me though is those people who suggest that I am not going to be as fast, fit, healthy as I am now because I wont have as much free time. A great friend of mine who I have mentioned a fair bit, Mike Robinson, is a seriously fast athlete with big dreams. He trains like a mad dog, is in a serious relationship with an amazing woman and manages to work a full time job and do it well. But why I bring it up is because he has prioritised his health in a way that few others do. I see it all the time. People who are too lazy or weak to do the same. They are the ones who are so quick to judge and belittle others who live a different lifestyle to them. The ones who see excuses for why others succeed when they are unable to. But it doesn't have to be that way either. One of the first things I say to people is that losing weight really isn't that difficult. There isn't a great secret and you don't need to be a master of self control or have mental strength in spades. Instead, you need to have the ability to be honest with yourself. I think this is something that many people are unable to do. They lie to themselves and to others and then they get so used to the lie it becomes their normal. But back to me and my issues with change. Yes, I am anxious about what is going to happen this year but I am not going to let that get in the way of me making the most out of this year either. My result in New Zealand has shown me that my goal of a 4:05 70.3 is closer than ever and it has filled me with the motivation to train harder than ever before. Ultimately I have no idea what I will be doing with myself this time next year. I may be a practicing solicitor, I may have really gotten stuck into the triathlon coaching or I may have been elected President of the World. What I do know though, is that I will give my training priority and make sure I am still able to triathlon fast, stay healthy and ultimately be happier. I implore you all to do the same. Happy Australia Day and remember to TRI! Hi Everyone!
Do you know how happy I am to write a race report about a race where I feel like things went well for me! I have felt like the biggest sook over the last few months complaining about how nothing has gone my way. While the weekend's race provided it's own unique challenges, I geniuinelly feel like I had luck on my side for once. I want to start by saying that I am so happy and proud of this result. At the start of 2016 I really believed I would be able to get myself down to about a 4:15 70.3 time. So to achieve the result I did on the weekend is incredibly satsifying. Now because I am such a master of the written word I will whisk you back to the lead up to this event with my usual excuses and feelings of self-doubt. In all seriousness, after getting back from Taupo in December I was struggling to recover. I was tired all the time and was ironically struggling to sleep. My training was putrid and I started to drink a little too much or be a little to festive over the festive season. I decided I wanted to complete the Festive 500. This is something I am incredibly happy I did. I am however also very sure it was a mistake. I was completely exhausted from my month of travel and my long few months of racing so riding nealry 600kms in 5 days put me into a deep hole. I was completley un-interested in heading away from my wife for another trip and going for another race. I am actually incredibly happy that I had arranged to have my Dad and Brother join me on the trip because I honestly believe that if I was going on my own I probably would have pulled the pin (thank god I didn't!) Regardless, this race was never a priority for me. I had seen some of my mates compete this race and it just looked like a good spot to race. Bla bla bla in summary, I did not prepare properly for this race and felt shit but I am so happy I came over and competed. BEFORE The few days leading into the race I tried to jam some good habits into my system. I was a saint with my food in an attempt to drop a few Christmas kgs and tried to tap some speed into my legs. Basically I was cramming like I used to the night before an exam. I felt like the course was going to be a good one to go fast. The biggest concern I was having was the temperature in the early mornings. NZ is lovely during the day but as soon as the sun goes down it gets cold. So every morning when we were waiting to get in the water it was cold. I thought it would therefore be cold on race morning. Otherwise, I was excited to see if the hype around this race was deserved or whether I was going to have a long and painful day out there. My main concern was to enjoy the race, I told Robo (who had an amazing and completely not surpising result) that I don't care if I come dead last, as long as I race well. I was also looking forward to racing in front of my Dad and Brother. A highlight of the trip for me was getting to catch up with Scott Taylor, an Auckland based photographer who really understands what athletes need to do in order to get supported. He took some amazing photos of me which I will be sharing over the next few weeks in the days leading into the race. I went to bed the night before the race surprisingly anxious, I think an after-effect of my double puncture in Thailand, but ready to get my last race of my 2016 season complete. THE SWIM While I was setting my stuff up in transition it was incredibly obvious that it was both cold and incredibly windy. Riding a disc and 808 was going to be tough on an exposed, coastal bike course. When we were waiting to get in the water I was shivering so badly I was literally shaking. The plus side was that the water felt very warm in comparison. The swim course was a sort of rectangle but it was litered with boats. It made for some fun sighting and I even heard about some swimmers crashing into anchors and even boats. So it was a mass start for athletes under 45 and I definitley noticed the large number of swimmers in the water. It was an incredibly intense start to the swim. I copped smacks, grabs, wacks and elbows and feet all over and was happy to finally find some clear water after about 400m. I made a concious effort to not go out like a bull-at-a-gate but instead aim for a consistent pace. Unlike Taupo I did not manage to find feet to swim on. The big positive for me was that I know I can swim around 28 minutes every day of the week for 1.9km in the ocean (this was meant to be a 2km swim but I measured just over 1900). After the start I found the swim very uneventful. I felt like I was off course for a bit of the race but looking at my GPS file I think I actually swam an incredibly good line. I got out of the water feeling confident and as I ran to the timing mat I was excited to see I had swum right to plan. My swim time was 28:00 exactly. T1 Unlike a lot of other races transition was very close to the swim start (goodbye 4 min transition times!) I did however feel like I wasted a bit of time doing god knows what in there. Nothing major to report, I just wasn't as streamlined as I would have liked. I know I need to work on this aspect of my racing if I really want to get my times down. I am getting to a point where those 1%ers make a difference. My T1 time was 1:50. THE BIKE The bike was what I was really looking forward to. As much as I had been suffering as a result of the Festive 500 I knew I was incredibly strong as a result. I also knew that keeping my cool on this bike course was going to be important. I wanted to really try and ride a nice and consistent power but at the same time I wanted to have a red hot crack on the bike, there was nothing riding on this event! Funnily enough, right on the bike I didn't feel comfortable. I can't say I felt bad or anything, I just didn't feel comfortable. Almost like it cost me more to ride the way I did than it normally would. The course was pretty idiot proof. Basically a 2 lap there and back again course with one small section where you take a turn. The good thing about the mass start meant that I knew every person I passed I was actually ahead of in the race. I made an effort to keep my head and really tried to focus on my power numbers. Unlike more technical courses there were a few times that I found my mind wandering and had to shake myself back into concentrating. The only real issue I had on the bike course was a lack of signage. I came to a roundabout where I was meant to go slightly right instead of straight ahead but there was no indication of this so I took the wrong turn (Does that make me an idiot?). In the scheme of things it maybe cost me 45 seconds. Ultimately it was my own fault. I finished the first lap and felt quite good. I still wasn't feeling as strong as I would have liked but to be honest considering the wind had been crazy in the morning and had really settled down I was doing ok. The second lap of the bike cost me a bit. I actually wore a heart rate monitor for the first time in a race ever and would have been super interested to see my HR but for some bloody reason my garmin didn't register it. My 920 didn't even record my power numbers. To be honest, I have been having more and more issues with my Garmin devices lately but that is a topic for another blog. Onto the second lap and I managed to actually start doing some work with another athlete. I sat well back from him, probably closer to 25m than the legal 12m but just having someone to focus on helped to keep me paying attention. With about 20km to go we were overtaken by a pack who were suspiciouly close together. They passed and the pace dropped right off. I decided to go to the front and really try and drop the hammer. The wind was picking up a bit at this point to making riding quite tough. I was happy the other rider came with me and we managed to ride away from the pack. The last 7km I lifted again really hoping to ride a new bike split PB. I was so happy to come in off the bike with a time of 2:18:15. This is a new bike split PB for me. T2 I knew I wasn't going to have a perfect day and coming off the bike was yet another example of the sort of things that can ruin your day when you are in the wrong frame of mind. As I dismounted and started to run with the bike, my front wheel turned HARD and I went down with the bike. I took off some skin and did a bit of damage to the bike. If I was really stressed about this race that could have been enough to put me in a bad place. I got up, picked up a shoe and instead of worrying about the fact my wheel wasnt turning, picked up the bike and ran it to the rack. I got my shoes on, stayed calm and made my way onto the run. My T2 time was 1:23. THE RUN I didn't really have time to think about my spill when it happened but as I made my way onto the run I could feel some sore spots. The most painful was under my foot. Basically I assumed from the get go that it wasn't going to be my best run. So I clicked my Garmin from split time to overall time and was shocked to see it at 2:49 as I was running (it had paused when I crashed and thus my T2 split was 1 second) regardless, it meant that if I managed to run around a 1:30 split I would crack 4:20! What the hell? This was a race I wasn't focusing on... Time to focus. Throughout the run I could not run as fast as I wanted and running the way I did cost me more than it normally would. But I am so proud of the fact that despite everything I stayed focused and present. I didn't let my mind wander, I was constantly doing the maths in my head. It also helped to have my Dad, Richie and my Brother on course as well as Penny (who is sooo much fun after a few frothies ;-)) and Robo's supporters cheering me on. I just kept focusing on what I could control. My cadence, my breathing and of course my headspace. I had asked my brother to abuse me everytime I passed him and he jumped at the opportunity. It meant I was actually looking forward to the banter as I approached and it made me run stronger knowing I was approaching friendly faces. The best (and hardest) part of the run course was going around the base of Mount Maunganui. The 3km loop was very hilly and a loose surface and again, I wish I had my HR data to see what was doing. Getting through it at the end of my first lap was a huge relief, but knowing I would have to do it again in about 6kms was an intimidating thought. I finished the first lap and was convinced I had some how slowed down so much I would miss the sub 4:20. I really tried to pick up the pace on the 2nd lap but in reality I stayed basically the same. I did however manage to go faster the second time around the mount and as I went back on the road with about 1.5km to go I changed my watch to overall time. I was shocked to see just how well under 4:20 I was. But still the doubt in my head told me that something must have gone wrong when I fell over. I decided to go for it. I reckon I would have looked pretty funny that last bit. Running what I felt was as fast as I could, grimacing in pain but in reality really not running very fast at all. I heard people shouting my name and remember seeing my brother. I came to the finish line giving it everything I had and was spent. They took off my timing chip and I heard them say my name and what sounded like 4:17.... Get fucked! No way! Almost instantly Luke was there giving me a hug, then Dad was there who said "Did they say 4:17?!?!" I COULD NOT BELIEVE IT!!!!!! I had to go to the medical tent to get my wounds dealt with but it was true. I managed to run 1:28:30 for a total time of 4:17:57. I had crushed the 4:20. Serioulsy, it took me over 2 years of specifically trying to break 4:30 to achieve it and here I was breaking 4:20 at a race I had not prepared for, feeling tired and out of form. AFTER After the race I was so happy to hear Robo had managed to SMASH the race and deliver an incredible 4:10!!!!!!!!!!!! His coach, Simon Cochrane had also managed to come in 5th place and smash the sub 4 he wanted to as well. We got to spend the afternoon debriefing, celebrating and drinking. Days later I am still over the moon about the result. I really did not feel prepared for this race so to deliver that time gives me mountains of confidence. I completely exceeded my own expectations. The result also demonstrated that to go fast I do not need to crush the bike or run like a Kenyan. If you deliver a strong performance across all 3 disciplines you will get a fast result. The other thing that makes this result so satisying is that it puts me only 12 minutes away from my goal of a 4:05 70.3. To me that means that my goal is really achievable now. I know that if I continue to put in the effort that I am I will get there and then who knows what will happen. I know I am excited to see what does. As always I want to thank everyone who helped me to get here including all of my sponsors: Thanyapura, Mizuno, Giant Sydney, True Amino, Pioneer and Suplest Shoes. I also need to give a big shout out to my coach Ben Hammond, who only a week before had me doing a soft sand beer mile (I came 2nd). To Dez for letting me take yet another trip away. My Dad, Brother and Richie for travelling over with me to support and of course to all of the Kiwi's who continue to make me feel so welcome here. Also to all of the people who read my blog or follow my triathlon adventures. I am so grateful for all of your messages of support and encouragement. So there you have it. That is my race and I guarantee you, I have big plans for 2017! Happy New Year, Kia Kaha and remeber to TRI! Seasons greetings guys! I hope everyone had a great Christmas and is gearing up for an amazing start to 2017. I have been keeping busy over the last few days completing the Festive 500 and man did I do it in style with some truly incredible rides around Sydney. But alas, this is not a cycling blog, nor is it a triathlon post. Instead this week I want to talk about running. In particular I want to do a bit of a review of some of the shoes I have been running in this year as well as talk about a new pair of shoes I have been using for the last few weeks. The reason for this is that I have run faster this year then ever before. This has been surprsing to me because I am actually running much less I have in the past. I attribute a large part of my improvement to the focus on building bike strength. But I also believe that having access to so many different great running shoes from Mizuno means that I am able to use certain types of shoes to meet my specific needs. Now to give you some examples of my running progress in 2016. My half marathon PB went from 1:23 down to 1:19. I finally cracked 18 minutes for a 5km run and have a PB currently of 17:28. My fastest ever 10km time is 37 minutes (and this was during a half marathon) which was down from 39 minutes. Off the bike I took my 21.1km run split down to 1:25 from 1:30. As you can see, these are all significant improvements. In particular I am so happy with my ability to consistently run under 90 minutes off the bike now and am confident I will be able to get that number down even lower. But apart from talking about how great I am I do want to go into detail about the three different types of shoe that I use the most. I will talk about 3 different types of running: training, racing and speed. Each one is a different shoe and the reasons that I like them are obvioulsy for different reasons. TRAINING My go to training shoe (and the shoe that I raced in up until this year) has always been the Mizuno Wave Rider. Late this year Mizuno released the Wave Rider 20. This is the shoe that I spend the majority of my time running in. My first ever pair of Mizuno were a pair of Wave Rider 17's and I loved them so much I have literally gone through 4 pairs of them (I have one more brand new pair sitting in my cupboard.) I never really used the 18 or 19 but when I got the 20s I noticed a number of differences to the 17. The Waverider is a much softer ride than the other shoes that I use, The added padding in the sole allows me to put in some serious kms without the impact playing too much havoc on my legs. Now I dont want you to imagine some of those super thick soles or anything like that. The new cloudwave technology means that your feet feel a much softer impact. At the same time the shoe offers great support and it is actually a surprisingly light shoe. I am a person who does not love super soft shoes to run in. I like to feel what my foot is doing when it makes contact with the ground and I have found that depsite the support that this shoe offers I am still able to understand what is going on with my foot when it makes contact with the ground. The Wave Rider is a neutral shoe so if you have either supination or pronation they are not the best shoe to start in. But if you are able to run in neutral shoes and like to pound the pavement I would say look no further. This is a great shoe to really rack up the km's in. RACING As I mentioned, I have traditionaly raced in my Wave Riders but this year after signing as a Mizuno ambassador and having access to their full range of shoes I decided to try the Hitogami. Now the Hitogami is a vastly different shoe to the Wave Rider. It has a much thinner sole which really allows you to feel the road as you run. For me, as a triathlete this is super important because off the bike you can feel a bit weird and by knowing exaclty what is going on with my feet (which are sometimes numb) quickly, I am able to find my rythm very quickly. I have done every race this year in a pair of Hitogami and the combination of the amazing feel for the road and the extremely light weight means that I cannot recommend them highly enough. I even find that the light-weight design and materials used mean that even when they get wet (trust me, in triathlon your shoes are always wet) there is no issue with rubbing or blisters. They are also extremely easy to slip on in a hurry when you are coming through transtion. Would I train in these shoes? I do sometimes do some of my tempo sets in the shoe or any race specific training. But I would be a little nervous about doing the majority of my kms in them. Not because there is anything wrong with the shoe. It is more that they lack the support of a shoe like the Waverider. I have run fast 5kms up to fast half marathons and I would run in this shoe if I am ever stupid enough to sign up for another marathon. Of all the shoes I have run in this year, these are my absolute favourites. If you want an incredible pair of race flats then you need to try on the Hitogami! SPEED Now this is where things get exciting. I was lucky enough to get my hands on a pair of the Mizuno Ekiden 11's. Now this shoe makes the Hitogami (already an incredible light race flat) look like a pair of clogs. It is the lightest pair of shoes I have ever put on my feet and has an incredibly thin yet comfortable sole which really allows you to feel the road under your feet. But what I love most about the Ekiden is the grip the sole has. Unlike the Hitogami, the Ekiden features almost stud like grip which I have really noticed when I have been doing speed work. It really feels like all the power I put into my stride is transfered into speed with no slipping or wasted energy. For such a light shoe I am surprised by how roomy they are too. I even had to go down half a size in them. Now I am not just saying this stuff because I got the shoes for free. But honestly, every run I have done in these shoes has been incredible. I even managed to run my 5km PB last weekend on Christmas day in these shoes (and I have not been running well lately). Now I know it isn't all in the shoe but this shoe has exceeded my expectations. When would I use this shoe? Definitely in a 5 or 10km race, no questions. I would probably also run a half marathon in them as well. I am racing a half ironman this weekend and I wont be running in them but that is more to do with the surfaces I will be running on more than anything. I will test these shoes out on a long run in the next few weeks and if they are comfortable I will give them a whirl in April at Challenge Melbourne. If you are a beginner runner or are bigger (not just weight but general size) I would probably say do not race in these shoes. If however you like to run in race flats and are looking for a very fast shoe then I would highly reccommend the Ekiden 11 to you. The Ekiden 11 is exclusively available at Running Science so if you are curious about this shoe go in and have a look. Fletch is an absolute legend and will defintely get you into the right pair of Mizuno's to meet your training or racing needs. There are a number of other pairs of shoes that I use on a daily basis but these are the three main pairs that I am currently using. I also really want to emphasise that I am not just saying this stuff because I have to. Yes I am a Mizuno ambassador, but I give you my word I would not reccommend these shoes if I did not 100% believe they are fantastic. Even if Mizuno didn't want me on their team I would still run in their shoes. As I say to anyone who will listen, since I have put them on my feet I have not been injured (touch wood).
I hope you all have an amazing start to 2017, Stay safe and remember to TRI! |
TimI lost 50kgs though triathlon and completed the 2016 70.3 World Championships. Aiming to hit 4:05 for a 70.3, the same time it took me to complete my first Olympic Distance Triathlon. I want to bring as many new people to the sport as possible. Whether you are fit and active or want to make positive changes to your life. Archives
July 2020
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