It seems that every time I have a decent ride of late, it rains, not just drizzle, torrential rain.

I rode out to Kinglake this morning with Princess and PK (Peter K) and once again the rain gods unleashed their fury on us. Speaking with PK during the ride, we detected a recurring pattern. We have now ridden together on 4 separate occasions and came to the conclusion that on each ride, we have been hammered by rain. Hence our new name, "The Drought Busters".

So, next time the state needs rain, we figure we'll schedule a ride and bang, it will pi55 down like no tomorrow!

Problem with riding in the rain, the % chance of a puncture(s) increases significantly. PK had 2 on the mountain and Princess 1 which included a partially shredded rear tyre, WTF! After some thought, I remember reading an article in a newsletter at www.roadbikerider.com that suggested using the blown tube as insulation b/w the tyre and the new tube.

So, we laced the tyre with the old tube minus the valve, then jammed the 2nd good tube inside the tyre and then jammed it back on the rim. How many cyclists does it take to change a tyre? 3, it took all 3 of us to get the phuker on as it was jammed with 2 tubes. Best of all, Princess got back to Melbourne on it.

Add that to the arsenal of tricks, it is solid gold and will definitely get you home, we just made sure Princess stayed at the back as we where expecting it to blow at some point. ;)

I'm off now to give the bike a nice rub down after the smashing it took this morning ;)

Komo

WAR is imminent and the zone is Shepparton! D-Day happens to be this Sunday, at 7:00am when the Shepparton Half Ironman gets underway.

It has been a solid build up over the past 6-8 weeks and I am happy with my progress. The body took its time warming to the rigors of intense training, but Coach Maty www.etpa.com.au has put me into a big hole of HURT, especially over the past 4 weeks and I am happy to say that I've managed to claw my way out of the hole and I can see light at the end of the tunnel. It's been intense but a journey to remember.

The swimming and running have progressed well and I've had some good improvement on both fronts. The bike has come along in leaps and bounds in the past 3-4 weeks and I plan on riding in the RED and in the words of Princess, "Going to war on the bike!" I am going to put myself in the biggest world of hurt and have a big crack on old skool! It's the engine that counts ;)

The run, it will be a case of hang of for dear life and see what transpires. This race is just a stepping stone for me on my way to IMOZ 2008 and then Kona 2008 ;) as it is that golden slot that I am driven towards. It is all about Kona for me so I plan to experiment at Shepp.

What comes out in the wash, only time will tell! But, I'm laying the "jats crackers" on the line and plan on hurting like I've never hurt before!

I'll keep a few mantras up my sleeve, but here are one or two:

IF IT'S HURTING ME, IT'S KILLING THEM!
I KNOW HOW TO HURT

Off to war I go!

Komo

P.S. Good luck to all the ETPA crew heading up to Shepp for the race too. We are going to look like an awesome unit in the new ETPA race kit! SMASH SMASH SMASH ggggrrrrr

They were needed this morning! The race day brick in prep for Shepp was a very very tough affair. A howling North wind made the going out to Frankston fast and the pace was on. I rode with Caff, Princess and James Monaghan, and, yep, they have the minerals alright! ;)

Just to touch on something Caff said in his blog a few weeks back, you have to surround yourself with guys who KNOW HOW TO HURT and can HARDEN THE PHUK UP when it gets nasty out there, this is the sort of training that makes you fast as you push each other to the edge, the rewards come race day. Leave the self doubters at home!

The ride was close to race day intensity, just a tad under so there wasn't much friendly banter, some, but on the way back into that wind, it was head down and grind. I just love getting all TT and smashing it into a massive head wind, it is the sort of stuff that makes you so strong come race day.

Bottom line, I am feeling strong on the rig and am looking forward to riding in the RED ZONE at Shepp and hanging tough on the run.

Race Day Nutrition Update:
I took on board 140gm per hour of High5 Super Carbs today on the bike which came to 420gm of CHO together with 750ml of water per hour and still felt rather dehydrated. With the increased intensity on the bike, I felt that it was pushing the envelope somewhat and felt it could have come back up with a vengeance on a few occasions, BUT, overall, it stayed down and the 1:40 run off the bike proved no problems at all. I only took 120gm of CHO during the run but downed it all by the 1:10 mark so I have another race day hit out next week and will again go for the 140gm per hour to confirm it once and for all.

Captain in Kona
Here are some links to some awesome photos of Captain at Kona, the first is from Traeges' facebook: http://www.facebook.com/album.php?aid=18206&l=ac5d8&id=563238464


and this link is from the official photographer on race day: http://www.asiorders.com/view_event.asp?EVENTID=16944
with this link, enter in 1224 for Captains photos and there are some that have been incorrectly assigned to 224.

Over and out

Komo

Yo Folks! If there's a more crazy man, please show me ;;))

Just got this from Captain (on the right) with those very cool looking "undies" and Dan "Piranha" Pironti on the left with the "diaper" on. I believe the caption says it all, that is one fine piece of "Team Nice Ass".

Apparently, the boys just finished participating in the annual Kona Hawaii Undie Run and what a great way for Captain to relax before the big race.

The man is ripped and looks like a WEAPON, why not flaunt it, lookout island he is coming to get ya.

Just needed to share that with you. The buzz, the buzz, ggrr. Over and out - Kona Countdown : 2 days

Komo

All is ready and primed to go! Caff has the pad set for the MT festivus that will be in the wee hours of Sunday morning, around 4am Melb time when the age groupers exit the drink and Captain starts his way down the Queen K, we will start our ride down the Caff K.

We are all pretty pumped about the race, way way way too exciting. Had a great chat with Waino the other night, he is primed, lean and ready to rock. I'll be texting Nic and Traeges continuously as they will be over there cheering him on.

This is a shot of the boy in his race day attire titled "Caught in the act" This was taken during his 30th Sept Brick -- it's on the corner of the Queen K and the entry to the Energy Lab, just had my 4 hour bike and is gearing up for the run ;).

So, competitor #1224, do you have what it takes. If I know Captain and I do, he will have every possible mantra penned with henna on that body of his as he hits that start line for the biggest race of his life.

Go and get em'! Show them how tough the Aussies are, and when you are hurting, remember, to quote someone else's expression, "HTFU" - Harden The Phuk Up! ;)

This pretty much sums up the feeling from myself and a few of the lads at the minute as the countdown is on : Kona Countdown : 4 days

"Immerse yourself in something deeply and with heartfelt intensity - continually improve, never give up - this is fulfillment, this is success."
- Dean Karnazes (www.ultramarathonman.com )

SMASH SMASH SMASH Captain!

Byeski,

Komo

We both started our prep for Ironman together in mid 2004 after collapsing over the line in an Olympic distance race at Elwood. I can remember at the time, how the *#&$ am I going to run 10kms of the bike, 2 x 5km laps, seemed like it was going to be a world of hurt. Oh how things are so different today. Fourth year in and a 2:00+ run is par for the course and you don't even blink an eye! A few days after that race over a few beers, Captain (Julian Wain), Motiv8r (Stuart Hinks) and myself decided that the longer stuff would be fun, lets do Shepp and start the 18 weeks of training in July.

So there it began, the quest for Kona and now, some years later, Captain is there!

People often ask what is so special about Kona, it's hard to describe, but for me, it's the pinnacle of Ironman, I get chills on the skin when watching past races and for anyone who has completed an Ironman, that feeling of running down the finish chute keeps you coming back for more. GGGrrrr

Well, "D" day is nearing and the Captain is 10 sleeps away from living the dream and entering that elusive club of Kona finishers and I can not wait, way way way too exciting! I wish I could be there to race with him but it's not to be ;( So next best thing, a few of us will be on the MTs in front of the Plasma at Caff's pad watching the action on ironmanlive, cranking it out in our own Queen K, we might even turn up the heating, fire up the urn and set up a fan or two to get some cross winds happening.

Back to reality, at the moment, the boy is "acclimating" to the conditions that Kona has to offer, he's riding on the Queen K and gearing out on the downhill into Kona, vroom, running through the Energy LAB, in his words "SOMEONE PINCH ME, I'M HERE BABY." He keeps on having to tell himself to back off as the adrenalin kicks in and he wants to smash it up and is doing "lots of Natasha Badman style smiling" ::))

He has encountered some of the nasty winds that the big island has to offer already whilst out riding on Sunday, into a 15-20mph wind on the 39/25 to keep the intensity at bay and getting blown 1m left or right by cross winds, BRUTAL! He also drove the course and says that there are some nasty NASTY hills, and FIERCE WIND.

I'll be keeping my fingers crossed and praying to the weather gods for Julian.

SMASH SMASH Captain!

Komo (I'm with you all the way)

Kona Countdown : 10 days and counting.....

Well, it's just on 2 days until race time for the lads up at the Gold Coast and Princess has already prepared for the race and is already in his race attire.

What a shot, the boys look like they are just having way way way way to much fun up there! I hope that cosy is being saved for the after party! Go get em' Princess!

Some of the lads are heading up to the Gold Coast for the Half Ironman this weekend and it seems rather bizarre staying put in Melbourne and not joining them. Whilst they're resting up and preparing for the big race on Sunday, I'll be kicking back and watching the Vic teams bring home the bacon in the AFL and NRL. Go Geelong and The Storm.

Good luck to the ETPA crew making the journey, this is the start of the 2007/2008 season for most of us. I hope that they all tear up the course and keep those PBs coming. I'll have a beer for each of them as I put the feet up and watch the matches.

Go and get em, all the best:

• Caff
• Princess
• Big Boy
• Jacqs

Kona Countdown : 17 days to go to IM Glory Captain!

Smash Smash!

Komo

This is part 2 of my update on my race day nutrition strategy.

I can report that I encountered no GI issues during the run last Sunday with the 100g/hr of CHO which was Hi5 Energy Source Smooth Orange Super Carbs. I wasn't sure how I was going to cope but I actually had to hold back and not take it on board to soon which surprised me somewhat. What was particularly pleasing was the fact that the run was not a dawdle, but was at a reasonably high intensity and there was no backlash. This was by far the most I have ever consumed during the run.

So, based on the successful ride and run of 100g/hr, I felt it was time to up the ante and push down 110g/hr during this mornings brick, 3h bike with a 40m run off the bike at E2a. The intensity on the bike this week was higher than last week and again, smooth sailing, downed 330g in the 3h and encountered no issues during the run. So, up she goes again next week.

If you have a chance, have a listen to Episode 49 of the Tri-Talk podcast, it covers high calorie intake during training and dispels the myth that we can only consume a maximum of 360 calories per hour which equates to 90g/hr as there are 4 calories for every 1g of CHO. http://www.tri-talk.com/ I think the part that I liked best was the correlation between a high calorie intake and the run times for the marathon at Ironman 2002 (I presume Kona?!?) The fastest run times were directly proportional to calorie intake, i.e. the higher the calorie intake, the more you could stuff in, the faster the run times. 8^)

So, why stop here, the science now supports 145g/hr, I might just have a dip at this quantity! Side note, Captain has mashed in 150g/hr on some of his lead in sessions to Kona and has reported ZERO GI ISSUES! But first things first, 120g/hr next week, all good things take time. If I can slam more calories into the "Engine Room", surely I can keep firing at a higher intensity for longer, or maybe a nasty purge will be the order of the day. I refuse to die wondering, as they say, no guts no glory!!!

Until next time,

The Iron Gut

I mentioned in one of my previous blog entries that I planned on trialling a new race day nutrition strategy following on from Captain's experience with dosing on 120g/hr of Hi5 "Super Carbs". Previous post here.

Well, yesterday I rode with Coach Maty and I was out for 4 hours on the bike, not intense but around E1+ for the whole ride. I had 400g of Hi5 Energy Source "Super Carbs" orange flavour in the one bidon. Some points:

1. Tastes fantastic
2. Mixes really well, 400g in one bidon was not sludgy and not overly sweet either so I see no problem with a 600g dose for IM
   
3. No stomach distress (most importantly)
4. I was still feeling empty at the 3:30 mark even at this higher rate
   

The 3rd point for me was of course the most important. The 400g was gone by 3:30 so the rate was marginally higher than 100g/hr. Even at this higher rate, I still felt empty at 3:30, WTF? Perhaps it's my cast iron stomach but what I do know is that I will continue to push the limit each week by 10g/hr until that feeling subsides or backlash from the gut occurs.

So, Hi5 claim 110g/hr with this mix, so next Saturday AM, I have a brick of which 3h is on the bike. I will attempt to guzzle 330g, I am convinced it wont be a problem. What will be interesting this time around is how my gut copes on the run. This will be the key on whether this strategy is right for me.

I had a 1:20m run this morning and have a nasty 2:00 run again this arvo which includes 10x400m on the track. So, given the high intensity, I am going to fuel up and aim to take in 100g/hr of energy source. I don't generally take more than 70g/hr on the run but no better time than the present to either sink or swim.

So, stay tuned, I will provide further updates.

Buzz eating disorder of the day, Orthorexia: A fixation on righteous eating ;)

Cheers,

Komo

As strange as this sounds, I just want to run at the moment, every day, very bizarre! I'm no runner so it is rather weird to be caught up in a running frenzy. I do not want to say this but I am enjoying this element of the 3 disciplines the most at the moment. I'll call it a passing fad!

I think I can blame a man by the name of Dean Karnazes for this sudden affection I have for running. For those not in the know, he is the "Ultramarathon Man" and I have just finished reading his book titled "Ultra Marathon Man - Confessions of an all-night runner". Check out his website here http://www.ultramarathonman.com This guy goes on epic runs that last 100 - 200 miles without sleep, insanity!

So, I was smashing out a session on the MT tonight, an absolute brutal 1:50 set with loads of E3 involved and I was in a world of hurt, the book and what he endured kept me focused and on track. I figured at the time, what is 1:50 of hurt compared to running for 3 days straight, yep, nada!

"Immerse yourself in something deeply and with heartfelt intensity - continually improve, never give up - this is fulfillment, this is success." - Dean Karnazes

Better sleep now so I can be avoid slamming my head in this keyboard, I must run in the morn',

Komo

Kona Countdown : 31 days to go to IM Glory Captain!

I'm in it right now and it feels awesome. That feeling you get when your head is in the space that it should be and you feel motivated on all fronts.

Training - do not want to miss a session now and just want to train train train, follow that program to the letter, well for the most part, hit the intensities and hurt. I think I'll be using the "I know how to hurt" mantra in many a session over the next 4 weeks.

Nutrition - bang on target, the old "Try stuffing fewer groceries down your MAW" is working and I am on target to hit my race weight a good few weeks out from Shep and right now, it isn't a chore at all, I can't recall every finding it so easy. I guess the jars of NUTELLA that I shoveled in with ICE CREAM during the TdF curbed a years worth of cravings and I just don't feel like eating crap at the moment.

This motivation seems to have taken a good while to make a comeback and my head space is now right again. I have not felt this motivated since the lead up to Port Macq 07 back in April this year, that seems like many moons ago now, a distant memory.

Maybe it's because Captain CrankIT (aka Julian Wain) is about to tear KONA apart in 6 weeks time, can't wait for that, we started this INSANE sport together back in 2004 (HIM and IM that is), had a dip at the sprint stuff sometime before that so seeing his progress toward IM glory has given me the inspiration and drive that I need right now and it is working.

On that note, my motivation for sleep is overriding all other worldly desires.

Komo

Looking back over the course of last week, it was finally great to get a solid weeks worth of training under the belt and come out the other side intact, albeit sore, but it is that good soreness that you get when you know that the muscles have been working again.

I think that the importance of core strength in the sport of triathlon is far too often overlooked. We spend countless hours per week slogging it out in the pool, on the bike or out on the paths for all 3 disciplines and leave it at that.

But what about our body's core, that groups of muscles that tie our trunks and legs together that include your abs and your lower back.

I think that this is a magnificent quote that spells out the importance:

"Riding with an undeveloped torso is similar to riding a bike with a cracked frame, the power will dissipate elsewhere." - Kathy Zawadzki, CTS Certified Coach

If that simple explanation doesn't drive home how important our core muscles are to power in the sport of triathlon, then .........

The power and energy that we generate is transferred through our core, a core that is not strong but weak will result in less of that power transfer. Increase your core strength, increases your ability to transfer power.

Benefits include:

1. More streamlined body in the water hence more efficient swimming
   
2. Better power transfer to the pedals on the bike
3. Hold a better more aerodynamic position on the bike due to strengthened lower back
   
4. More drive during the run
5. Overall stability
   

So, don't discard the core like that of the apple, spend time working on your core and reap the rewards. Instead of lying on the couch watching the idiot box, get on the floor and get that core working.

Here are some links to exercises to develop the core.

Core Exercise Training DVD: The Champion's Workout

Slide Show: Core Exercises


Time for forty winks!

Komo

For those in the know, it is a line stolen from the oxymoronic TISM song, "I'm Interested in Apathy", but, there is good news if apathy hits and you do get fat drinking beer or eating too much of the good things in life.

A group of researchers from the University of Texas Houston Medical School in the US have invented a "Hibernation Diet". WTF? Full Diet Details Here

So, we pork up over the summer months and get to go off and hibernate like bears during the winter. Apparently, the researchers have discovered a way to induce a state of hibernation in mice which do not normally hibernate. What does it mean, basically, the metabolism shifts from glucose burning to fat burning.

Cool, we have lots of the stuff, fat, well some of us, so we get a nice long recovery period where we sleep all day and the fat just disappears, gold!

Probably not going to work to our advantage during racing or training though. Bummer! Now all we need to do is wait for the miracle pill to hit the streets. Mmm, don't like our chances.

I'm off to hibernate at work now.

Cheers

Komo

Well, I finally made it back into the H2O today and pretty, it was not! But I do not care because I have to say, I've never felt more compelled to jump out of bed at 4:45am before, it's rather amazing what a hiatus will do to you, in my case, I'm now jumping out of my skin to train train train but must tread lightly and ease back into it.

I managed to last about 1:15 of the 1:30 session and started to fall to pieces towards the end, quality was altogether shot and I figured there was no point going on as my stroke turned to utter muck (well less mucky anyway). 3 weeks out of the water and the arms do not know what has hit them, will be relying on muscle memory.

So, I get to do it all again on Wed and I am looking forward to it. The lungs are clearing up nicely and all signs of the dreaded Bronch seem to have passed.

So, it is now 83 days to the Shep HIM (12 weeks), more than enough time to make amends for the R and R just had.

Time for some sustenance!

Komo

Scorecard : Lurgy 13 - Komo 1

Okay, it had the upper hand but I have it beat, just managed a 45m run, first bout of activity in 13 days, it has been one bitch to overcome, but alas it is game over for it and the training can now recommence, albeit progressively.

I am meant to be in the midst of an brutal two week smash fest period right now, but I will drag the program from 14 days ago back to Monday and start building up to this period once again.

Now the run, planned on running 45m at E1+, RPE 13-14 (Perceived Effort out of 20), now the RPE was definitely 13-14, but the HR was out of control, more like E2b+ to E3, and then for some mysterious reason, E4 in the last 5mins. BUT, it did not feel intense.

This tells me that my lungs are still in recovery mode and are not yet efficient enough to take in the normal amount of O2 that I am accustomed too, hence the heart having to work harder than normal to deliver the Oxygen to my working muscles.

Bottom line, I do not care, I am back, hell, the heart has 2.5 billion beats or thereabouts in a lifetime and so what, mine used up a few more today, I guess when it gets back to sub 30's in a rested state once I get over this, I can afford an extra few here or there.

Over and out

Komo

Always practice practice practice in training before racing, NO SURPRISES!

I've been asked on several occasions to provide an insight into my race day nutrition strategy. We all know that failure to plan is planning to fail. For the longer events like Ironman, it is such a critical component to having a great race or a forgettable race. The bonk is the far left in terms of insufficient calories, the GI issues more likely the far right signifying overdosing on calorie consumption or using untested quantities / food sources.

A word of caution, just because this works for me, does not mean that it will work for you. Test it first.

Port Macq 07
During the bike leg, I consumed 450gm of Hi5 Energy Source Neutral for close to a 5h ride time, so that roughly equated to 90g/hr and I did not take in any gels or any other food source with the exception of maybe 2 bidons of Gatorade on course for electrolyte replacement only.

Now on the run, I consumed 240gm of Hi5 Gel (mixed up myself in 2 flasks 120gm / flask). So that equated to 240gm over 3:30, approx. 70g/hr. BUT, I also went cups of Gatorade, from lap 1 as I was cramping in the left hamstring and fighting off cramps in the VMO. After approx. the 15km mark, I went the flat coke too. On the 2nd lap, things got nasty, ravenous hunger set in, I went lollies, cantaloupe, absolutely anything I could get my hands on, not ideal, but my body craved solid food and luckliy, I had NO issues with this approach.

From this experience, I concluded that I need more than 70g/hr on the run which probably meant I was also underdone on the bike too. During training sessions which simulated race day scenarios, I did feel hungry after consuming 450g of CHO in 5h but did not want to push the envelope too far as I ran out of time to trial higher doses of CHO.

This Season - A Modified Approach
I am always dubious of research and results when published by the "manufacturer" (HI5) of the product and the product that comes up trumps just so happens to be from that manufacturer! But I believe it is worth a crack and I will explain why. This is the product Hi5 Super Carbs (Referring to Energy Source Plus with Super Carbs)

Captain CrankIT - aka Julian Wain - has trialled the super carbs, in citris, in large doses, 400g CHO for 3h ride and reported NO GI ISSUES, this is a big statement coming from a man who in the past has suffered GI distress in many races.

This quote from Captain, "I do not think 100gm+ per hour is unrealistic given RACE intensity, we're tapered, caffeined to our eyeballs with adrenalin going INSAINO (VERY different to a 5 hour training ride)."...."Think I'll have 500gm for my KONA bike leg AND 100gms of Gels as backup."

Now, that is a whopping 600g for a 5h bike because CAPTAIN will ride 5h without blinking :), roughly 120g/hr. As a result of Captain's trial of the Hi5 Super Carbs in these large doses, I plan on trialling 100g/hr, if I have no issues, then I will trial 110g/hr and report on the end result in a blog in the near future.

Hey, if it means we can push in 110g/hr of CHO during racing and it contains CAFFEINE, that has to help the cause and allow us to operate at a higher intensity for a longer period of time. I will trial this in the Shep HIM in November 07.

Yes - caffeine should help us process more CHO / hr, awesome! Perfect, I guess to go fast you need to fuel the body, I recall the Dave Scott / Simon Lessing interview (this is it I think) on a podcast talking about 450 calories per hour as a standard, so that is equivalent of 112.5gm CHO/hr. Not far off the mark at all.

Well, watch this space, I will report back on my experiences with this large doses.

P.S. Feel free to add comments below outlining your strategy and what works for you.

Cheers

Komo

OK - lurgy update - days without training = 11 days, this house I live in is a cesspool of disease, one enters at their own risk, have decided to place a mat at the front door, soaked in a chemical agent that destroys contaminates when you step on it, it aint pretty. (Similar to the experience I had when living in Ireland in 2001/2002 when the old Bovine Spongiform Encephalopathy outbreak aka "mad cow" was on - you stepped on this type of mat when you entered Ireland from abroad)

On to more serious matters, Metabolic Individuality. Yes we are like "apples and oranges", you and me just ain't the same, we might happen to be of the same species, debatable I know, but we are not created equal and either are our metabolisms and our ability to process food.

The old diet debate is firing on all cylinders at the moment with the triathlon season fast approaching, I think what we all have to realise is that we are all different and that no single nutrition program will work for everyone. From years of experience, I know that what works for me is a reduction in CHO (carbohydrates) and in increase in PRO (Protein). Coach Maty will choke when he reads this :), but I increase my protein intake to the following ratios to hit that fighting weight and it works for me. 35% CHO : 45% PRO : 20% FAT

CAVEAT: This approach that I use is not for year round maintenance, I only use it to hit my desired race weight, otherwise, it's maintenance and hovering around that happy medium refer to Burn The Fat Its Holding You Back for detail.

Now, I believe that I am one of those that are labeled "Carb Sensitive", basically, high CHO intake and low PRO intake does not get me to the end result. I do not have the genetics to eat mountains of carbs, and as long I am in a deficit, lose body fat, it just does not happen. So I tweak my diet to suit my needs to get the end result.

Now, Coach M has in the past told me to cut out protein and just eat carbs and even if I reduced overall calories to achieve a deficit, I still did not get desired results.

Bottom line, you have to do what works for you. It might take you a while to figure it out like it did for me, but once you do, stick with it and don't be a lemming and walk of that cliff because the other lemmings around you are. Find what works, be strong, and do not toe the line, in the words of the Beastie Boys, "you gotta fight for your right"

And finally, some rather fitting quotes that hit the spot nicely!

"The strangest secret in the world is that you become what you think about" - Earl Nightingale

"Whatever you have, you must make the most of it. Rest assured that you can transform yourself, no matter where you started from. The most important body part is the mind. With the will and know-how, you can perform near miracles." - Stuart McRobert

Cheers

Komo

Don't know about you, but anytime I am out of action for any length of time, the odd alarm bell starts to ring out. A training hiatus just does not sit right for whatever reason, the fact that mine is a "soft" case of bronchitis that won't go away is damned frustrating as the legs say yes but the lungs say no. I tend to start counting down to the number of days/weeks to that race and what impact will 1 or more weeks of non-action have on my race, probably minimal but it doesn't ease the mental anguish. I gather there must be a few that suffer the same mental distress?

This is where wikipedia and the internet become dangerous tools, way too much information! Start reading about your illness and statements such as "it can go on for 20 - 30 days" pop up here and there, best I curb my cravings for hard data and avoid any form of self-diagnosis. You know how it is with us triathletes, we normally get the gaffer tape out, tape our limbs back together and keep on training. If only I could stuff the tape into the bronchial tubes I'd be able to breath normally again and train.

Well, it is the season for the old snot rocket after all, that deft defying maneuver where you clean out the nose by blocking one nostril and blowing out the other forcefully. No tissues are required. It is tricky, where the skill comes into play is when you're riding in a group of cyclists and you manage the maneuver without infiltrating another rider. Practice first though. :)

On another note, congrats to a few friends of mine who just put themselves through PAIN at the UK IM on the weekend, it is a very tough course, very hilly bike course. Fantastic effort guys! Ironman UK Website

Caroline Fernando - 1st IM 11:26:15 2nd overall in F25-29 category
Shane Fernando - 2nd IM 11:50:45 yes, drilled by the wife! How to live that one down? :)
Marcus Waters - 1st IM 12:15:00

Cheers

Komo

Burn the FAT it's holding you back!

I honestly believe that there is so much truth to this statement. Gather a group of male triathletes and just wait a few minutes and the conversation will inevitably turn to "body weight". It is almost guaranteed.

So, why our constant obsession with getting our body weight down?
What is a healthy sustainable body weight for your given height and build type and is it maintainable year round?
What further reduction to this sustainable figure do you aim for when your big race is fast approaching?

Well, I guess it depends if you suffer from an eating disorder(I'll save this topic for a later time)! I probably do as I am constantly interrogating every nutritional label before throwing anything down my MAW! In all seriousness, I guess if our weight is low, we:
(a) look good without a shirt on
(b) decrease the chances of injury when running
(c) get to the top of those hill repeats quicker
(d) do not have to starve ourselves when trying to get to that fighting weight for the race.

I think our bodies have a happy weight medium where for minimal to no effort, our body weight tends to gravitate towards that figure and on any given day, it is +- 1kg of that mark. That is the way it works with me anyway.

I for one do not believe that the race weight is sustainable over the course of the year. For starters, I think it would make us more susceptible to the dreaded lurgy. I find it hard enough maintaining my fighting weight for 4 weeks let alone months on end. I try to hit my race weight 3 weeks out from the "A" race, that race I want to SMASH to pieces. For example, I went in to IM Port Macq 07 close to 76.5kg 1 week out (I'm 6' and a solid build so my BF % is sub 10% at that weight). So, with the carb load and all, I figure 77.5 - 78kg come race day given the extra water retention. Now, within one week of that race, I'd be closer to 80kg again given the relaxed eating for recovery and minimal training post IM. So hard to lose, so easy to gain!

So, be keeping my weight under control and close to 80kg, I only have to lose 3-4kg or thereabouts when preparing for that race, which is a far easier task than say 8kg if I let myself blow out to 84kg by stuffing crap down my MAW.

How much to lose and what is that magical race weight for you is very specific for each individual and I do not believe that if you're 6', then it is 77kg for you. It would all depend on your muscle mass, frame size, etc so you really need to search for that magical number yourself. I figure the "wobble test" is a reasonable test, remove the top, jump up and down in front of the mirror, if it wobbles, lose it! (above waist only) :)

To add one extra element into the mix, there must be a point of diminishing return where losing too much weight has an adverse affect on your performance due to losses in lean muscle mass, NOT GOOD! It is that fine line that we need to tread!

That said, I'd be interested to know if anyone else has similar experiences with their body weight.

Cheers

Komo

OKAY, I don't exactly have a runner's builds as I've been told numerous times now. Should that be an excuse for sub-optimal run times that have to date, spanned my entire triathlon racing career! NOT!

I read a brief article the other day that suggested if you are weak in a specific discipline, for example "the bike", that you should spend the majority of an entire year focusing solely on the bike and bike only ignoring the other facets and watch that bike come good! (keep swimming and running but very minimal levels) It was based along the lines that Pro Cat 1 and Cat 2 cyclists spend approx. 550 - 600 km on the bike per week and as triathletes, we don't even come close to these levels.

So, if I want to run the 3:15 marathon off the bike, should I drop the long rides and focus on running faster for 12 months? Seems like a rather long time to trial an approach that might make your run faster, but your bike and swim turn to utter muck!

Here is my dilemma, I need to roll 2 years into 1 so I can correct the running and the swimming.....Mmm, maybe I'll convert and become a roadie.

Off on a tangent, I think I spoke too soon, the "Lurgy" is winning the battle! Just when I thought I was over it, it seems to have come back with a vengeance and is punishing me. A run from the house to the car to avoid rain had me blowin' chow, looks like it will be another 2-3 days out of action. Just can't shake this sucker!

Cheers

Komo

Well I might just be back in business again, I think that I have this case of Bronchitis beat and the machine is clean and glistening and waiting for my phat ar5e to get back on it and do some smashing with Princess and Caff this Saturday.

I think the best thing that I did was to listen to the body and abstain from any form of training from Sunday until now (Thu PM). I figure I'll have tomorrow off and I should well and truly be ready for the lads on Saturday morning. The rest has probably done me the world of good, well that's what I'll convince myself of anyway.

May the weather Gods be on our side coz it's been rather brutal over the past few weekends, always seems to be wet which makes for some interesting times on our roads.

Good luck to Shane and Caroline Fernando too, about to go and smash the UK IM this Sunday, go and carve that course to shreds! Show the POMS what the Aussies are like.

Hooroo,

Komo

Well - WTF am i doing blogging this at 12:23am on a school night you might ask! Aah, off work with a dreaded lurgy! Bronchitis of all things which sux as I have not been able to train since the Sat 4h ride in the wet of which I came off at the 3:55 mark on the tram tracks on Swanston St, doh!

Have to say it has been frustrating missing out on some key sessions but I am glad that my race isn't until mid November, Shep HIM.

I figure it's best to keep away from the masses right now as I feel like a brush with me could be detrimental to your long term health.

Oh well, more time to listen to all the cool podcasts at http://www.tri-talk.com . Dave is absolutely fantastic, he's the geek to end all tri geeks which is why I find his talks fascinating. If you have a spare few hours, listen to his podcasts, they rock. You can hear the saliva dripping from his mouth as he discusses the various topics, he is one passionate man.

"The rung of a ladder was never meant to rest upon, but only to hold a man's foot long enough to enable him to put the other somewhat higher." - Thomas Huxley, biologist

Komo