It was five weeks from Challenge Roth to Ironman 70.3 Philippines. I had about 5 days rest, then started one session per day through 2^nd week. The 3^rd week training was good and consistent (##km), 4^th week built a little more, 5^th week I did nothing.

I have realised, slowly, over the last few years I perform best on a very extreme taper of virtually no running in the week before a race, and very little riding (2-3hrs), and 3-5km of swimming. So after 3 consistent weeks of training I was feeling ready for a rest, and following that I would be feeling ready for a race.

My 4^th week training was my usual routine with 4 added (now to be routine) easy 8 –10km runs, but on Saturday when I usually just do a run session, I went and trained with Chris MacCormack in Cronulla for the day. We headed out for a bike session (50km warm up, 40km TT effort, 10k easy, 30km TT effort), and I was struggling big time to push 300 watts. It felt like threshold training to stay with Chris, and I was glad when the first effort was over. I had a powerbar caffienated gel and was sure it would give me a big boost and I’d be able to at least do the same effort again for 30k. Not to be! I bonked at 16k and could barely pedal. I had a rest, a drink, and only just made it back the 10k without falling off my bike. I was very wobbly. I was right after some food, then we went for 10k jog, then 4k swim, and drove home. It was a busy day. So I didn’t ride as per usual Sunday, and did the run session I missed Saturday, then did my long run Monday. That was the end of my “training” before the race.

Details –

Monday – 28km run. Swam easy 2k (nearly sank, was buggered)

Tuesday. Rest. Pack.

Wednesday. travel to Manila.

Thursday. Swim 2.5k. Run 3k on treadmill easy.

Friday. Ride 1 1/2 hrs. Swim 15mins.

Saturday. Ride 20mins easy.

Sunday. Race.

So as you can see I do VERY little before a major race, and if anyone has been struggling to convert the hours spent in training to a strong race, I suggest you try doing less in the week before your next race. This won’t be best for everyone, but worth a try for some.

It hadn’t been that many weeks of training since Challenge Roth and I hadn’t had a rest week yet, so I didn’t know how far I had progressed, and how I would feel on race day – had I done enough to be competitive? or not?

I did know I would feel good on race day, and would be able to push hard enough to make it through the bike with the leaders, and was hoping to be able to stay within reach on the run, and make a good race of it for myself, and spectators, but I didn’t have too many thoughts of running away with the win. After the race Jaimie said to me “I knew you would have a good race. You had been training well, was relaxed before you went, and sounded happy in the Philippines.” It’s no secret I race best when I am happy.

Race day – Wake up, step outside, it’s beautiful and warm, just like every other day. On the start line I looked across at Terenzo who was wearing a long-john aquasphere speedsuit over his race suit for the swim. We had all laughed a few days earlier when this issue was brought up. I didn’t take my speedsuit because I believed they were no longer legal. It turns out that rule starts next week (sept 1^st). I did have an Adidas suit with no rubber on it, but in such warm water I would have been too hot for the slight improvement in slipstream dynamics gained. I figured it wouldn’t matter that much, and would just have to swim a bit harder to try and stay ahead of Terenzo, if i could.

I sprinted from the gun, and was in front of everyone near me, with Terenzo and Leon Griffin leading everyone a few meters to my right. I edged in front and they joined onto my feet. Alaska Milk had put up $300 bonus after 1.3km, when we run between two lakes. I was motivated to get this, and also to get as much lead over whoever I could in the swim. Leon dropped off our feet, and I opened up a gap over Terenzo as we exited the water and changed lakes. I held this small lead till 4km into the bike. We had a good lead and agreed to swap turns every 10mins.

I could tell I was feeling stronger than Terenzo, the pace was faster when I was on the front, and I went there a little more often. Despite this, Leon caught up to us at 35km. Again another time bonus at 45km motivated me to push the pace and lead into it. I got a small gap over Terenzo and Leon and was more confident I had stronger legs than them on the bike today. They caught back up when I eased off for 30seconds when there was confusion as to which side of the road we should be on, and we swapped turns for 20km, until I decided to try and get a lead or at least push them out of their comfort zone a bit and not let them rest for the run. I built a good gap, over 30seconds on Terenzo and a minute on Leon, only to lose that lead when sent the wrong way into transition. I wasted time deciding what to do and gave much of my lead back. I tried to relax and started the run with Terenzo on my shoulder.

In the first km I again sensed I was feeling a little better than Terenzo. I felt like I was out for an easy jog, and just half a step in front of him, so at 3km’s I picked it up a little bit and quickly built a lead of about 15 seconds a km. I got another bonus at 10.5km into the run, and felt so good I just kept running fast and loving it. I finished with a 7minute lead and still felt fresh at the finish line. The heat hadn’t worried me, nor had the fact I’d swum, ridden, and run faster than everyone else.

It’s funny how it takes someone else to ask you the right questions before you fully recognise some important self realisations. That afternoon while I was waiting my turn at the cable wakeboarding lake, a journalist asked what I was thinking as I crossed the line.

I was thinking how good it felt to have swum hard, ridden hard, and run fast and still feel fresh when I crossed the line. I felt so happy I had finally put together the right training plan, taper plan, and executed a solid race in Hawaii like conditions was an enormous confidence boost for my Hawaii race, and also for myself as a triathlete. I was proud to have had the perfect race for my sponsors Team Abu Dhabi, and for my fiancé Jaimie. The main though I had was about the confidence in my preperation and my race plan for Hawaii, and the positive thoughts I will now carry with me for the next 7 weeks to Kona.

Thank you once again to my sponsors –Triathlon Team Abu Dhabi – and all the sponsors of our team – Abu Dhabi, Storck, Suunto, Adidas, Oakley, Aquasphere, Powerbar, Xentis, Shimano, Continental, SRM, and Paul Lange & Co Bike shop.

To add to that, it also shows a change in me. My first 70.3 title, my most comfortable race (mentally and physically), my stronger focus and motivation in training towards Hawaii than previous years.

Coming back to the Philippines was something I had to do. The Polo Tri club in Manila are so welcoming and accomodating that is like a trip to visit friends, as much as for a race. It also feels like a holiday in nice little wooden tiki huts, no tv, vey basic but really a great chance to read, catch up with peers and friends, and after the race, go wake boarding in the cable park lake we raced in earlier today!

Above all else is the community, which has little, but has an incredible enthusiasm to be involved. The school kids line the streets and have organised dances and cheers for when we ride past, and they are non stop. It is an incredible experience to see so many happy faces, and see how they light up even more when you smile and wave on the bike, or high 5 them on the run. It’s the same for the big kids too. Everyone competing and spectating here is so friendly, it is just a very enjoyable and rewarding weekend.

Thanks so much to Fred, the president of Alaska Milk, who has done so much and put his heart and soul (and wallet) into growing triathlon in his country for no personal gain, but just because he loves the sport and the Philippines and wants to make a difference. This was also shown in the addition of the Alaska Ironkids event this year. Many competed in their first ever triathlon this weekend!

Of course I couldn’t be as focused and motivated without my sponsors – Team Abu Dhabi – and all the sponsors of our team – Abu Dhabi, Storck, Suunto, Adidas, Oakley, Aquasphere, Powerbar, Xentis, Shimano, Continental, SRM, and Paul Lange & Co Bikeshop.  Everyone of the above products played a vital role in my race, and I am very happy I have the best in the business .

Thanks everyone for all the messages of congratulations and support.

Will get to a race report soon. Have to shoot to awards now.

cheers

Pete

Challenge Roth was, and is, an amazing race. The event is huge and the organisers have built it up so it is the greatest experience for triathletes and spectators. It was even better this year than last, and the changes and improvements were for both spectator and competitor. This is a race you must come and see for yourself. I’m lost for words.

Something thing that I have been struggling with for years is fatigue. I have never been able to train anywhere near the volume of my peers for more than a week before I need a few days rest. When I broke my collarbone I took the opportunity to spend some time looking for an answer again (I have seen several doctors and witch doctors and spent thousands of dollars over 10 years to no avail). I went to a new practitioner, and I was told to get a stool test ($450) which would show up all parasites and any other problems. I thought this sounded good, I have never been told to get this before and my gut instinct (bad pun) told me something was not right in my stomach.

The result was that in my stomach I had a large amount of yeast, fungus, parasites, and one particularly nasty parasite called blastocystis hominus, which I could have had for years. So just as my arm healed, I started a low stress diet (no sugar, yeast, wheat, dairy, or lots of other specific things) as well as a course of strong antibiotics.

So just as I started running and feeling good, the antibiotics took my strength away, and I could barely run for a month. My guts also got a lot more sensitive, and it was stressful at times to find food to eat which wouldn’t undo all the other good work I was doing. And there were times when it was too much, and my diet slipped, and once I started training hard for Roth I had no choice but to eat a lot of sugar and processed food on long rides and runs. I needed to get tested again, but delayed because of the effect the antibiotics had had the first time. I still had a gut feeling I hadn’t got rid of the parasites. I was right. I did another test just before Roth, and the numbers for blastocystis were still high. I got more antibiotics and took them to Germany, ready to start them the day after the race.

So despite being in Germany where beer flows like water, tastes even better and is being offered endlessly before, during, and after the race, I didn’t have even a sip. Not even in post race celebrations. With my eyes on the prize of Kona, I have to do everything I can to try and get rid of this parasite and get as healthy as I can.

Apparently there is no easy fix for this parasite. It’s all about hitting it, get it’s numbers down, then hit it again, and again, while avoiding sugar and all the other yummy food.

My jetlag since getting back from Germany has been terrible, worse than ever before. Maybe it’s the antibiotics, maybe it’s the hard race, maybe it’s all of the above, but I have been so tired. I am waking up early, which is great for training, but by 10am I am buggered again. I have had a sleep most afternoons, and yesterday I didn’t sleep during the day, but was asleep by 7:30pm!

It’s hard to come home from being away, only to be constantly tired and stressed around those you love (Jaimie my fiancé).

Philippines 70.3 is my next race on August 22^nd, just over 3 weeks away. I did this race last year and don’t remember it being so soon after Roth. Last year I even fitted in the City to Surf fun run between the races. (I just checked and Roth was a week earlier last year). But I am motivated to be in good shape for this race. My reasons are both to have a good result for my confidence, sponsors and income, and to be strong enough that the recovery is extremely quick and the race doesn’t knock me down for a week after.

My legs always are tight after an Ironman. I always struggle to walk about and get up and down stairs, it always hurts and this race was as bad as any before it. At least this time I have some good reasons why. Firstly, I hadn’t run much in training. Secondly, in the marathon I didn’t eat much salt. Both these things I can improve on.

It’s tough doing an Ironman when you know you haven’t prepared 100%. It’s even tougher to recover. With a 70.3 only 21 days away, and Hawaii only 10 weeks away, there is a slight pressure for me to get back into training after Roth, but as they say ‘no pressure, no diamonds’.

The benefit of not going to Roth “to win” is that I am mentally fresh to focus on the next 10 weeks – I haven’t been in single minded training mode for long – and am ready to lock myself into giving it everything in training and lifestyle 24 hrs a day till Hawaii.

I have had a great first week back training after doing nothing for 5 days after the race. It’s nice to feel some fitness is there already, and I have a clearer plan than ever for my training, both weekly and over 10 weeks.

I am feeling good about Hawaii, and with 9 weeks at home, then 1 week in Hawaii, with only a few days travel for Philippines 70.3, and then maybe one other local race in September, I’ve never had such a clear run into Hawaii, or any race for that matter. I am going to Kona to have the race of my life.

Good luck to all those training for the World Champs.

look after yourselves

pj

Result ; 8:08, 4^th. Fastest swim. # The fastest bike. # run.

It’s funny how you can talk to a few of the other pros, those racing and those just there to spectate, and how close we can get to knowing how the race will go.

Myself, Rasmus Henning, and Eneko Llanos got a big break in the swim. Rasmus and I shared the lead throughout; I wasn’t feeling as good in the water as I would have liked, but none the less I was back on the front with about 1km to go and led out of the water.

I actually didn’t know the third guy on our feet was Eneko, I was never beside him in the swim, and never saw him in transition. I talked to him after the race and it turns out he got a bad cramp and lost over a minute.

I was feeling really good on the bike, and for the first time I was able to see my watts/power (I only got an SRM on the bike on Friday). I was surprised how easy and relatively high the watts were, but thought it might slightly out due to the cold that morning when it was calibrated. So I was going along at a good pace, but still comfortable, and Rasmus was hanging back., not coming through to help set the pace..

He then came past me when I slowed down, and said we should take it a bit easier, especially uphill, we have plenty of time over the others. Well I didn’t think I was going that hard. After all, it is a race. And that is the way I race. When I feel good I go, when I feel tired I rest. So when Rasmus went to the front it was much easier, and Eneko made some time up, as close as 30 seconds. But I thought it better to leave him chasing and got the pace back up a bit.

Proof of our pace it that last year Norman Stadler caught me after 60km. This year he had Sebastian Kienle working hard with him and they didn’t catch us until 90km. Then there were 4 of us. Surprisingly Eneko had not been dragged up to us with them. The pace was off and on for the next 10km, but relatively easy, I sat at the back behind Norman, who didn’t appear very strong.

As we hit the very steep long climb at Greding Sebastian took off from the front. Rasmus got a small lift with him, but Norman didn’t accelerate at all, and slowly dropped back as I passed him up the hill. He dropped out the race a few km’s later. I needed a rest, and took it easier for a while, needing a downhill to empty my bursting bladder which was making riding uncomfortable. I was on my own for a while until Eneko caught me, but I was still feeling flat so dropped off his pace. I really relaxed and tried to stretch out my hips which were tight and felt weak (I had only done 200km on my TT bike since I got it a couple of weeks earlier), and told myself this was a good rest, it will save some energy for the run).

With 15km to ride a strong cyclist rode past me and I had recovered and was able to match his pace into transition. Over the last 50km, most of which was pathetic wattage, I only lost  1min 30secs to Eneko, and was in  4^th place. Rasmus was about 4mins ahead and Sebastian was about 6 minutes in front of me. But they weren’t my concern. I came to this race without having been able to do the run training that is required for a good marathon. I only wanted to run relaxed to the finish and not be reduced to  running 50mins for the last 10kms and to be overtaken. I forgot about those in front of me and behind me, which was easy since I could see neither, and pretended I was out for my  weekly long run, and to not let my pace creep up, even when I felt good.

At the last turnaround (30km’s) I was still feeling good and had 4minutes over Micheal Gohner, who ran 2:42 last year here. But despite feeling good and having 4 minutes I panicked and ran a little bit harder. I lost my relaxed pace and mindset and starting to get scared. 5km’s later I paid for this  (and lack of run training!) when my legs started to hurt and slow down.

With 5km’s to go I thought I could be caught, I was slowing down more, hurting more, doing sums of my pace versus his imagined pace. With 1.5km to go there was one last out and back section I saw Micheal on and knew he wasn’t catching me. The relief was enormous, but so was the pain in my legs that got worse with  each stride (shuffle).

I was so happy with what happened on race day. I surprised myself with strength on the bike, and patience in the second half of the bike and on the run. I raced with new mix of nutrition thanks to Powerbar, a new bike (thanks Stork), new shoes (thanks Adidas) and it was also the first full distance in my Aquasphere wetsuit (and I just noticed as I write this on the plane heading home 3 days since the race, I didn’t get any rash/chaffing on my neck).

Well sorry for the plain boring race report.

I’ll give a more personal blog with other issues and experiences next week.

I won’t say when I’ll be training again, because best intentions are usually just that. But Hawaii is not far away and I will try to get the body moving asap. I am still walking with a weird limp and posture thanks to my leg muscles being incredibly sore and useless.

Well done to everyone who raced in Challenge Roth. It is a tough day every time, but worth it.

Cheers

PJ

p.s. some photos on my facebook from the race – nothing special http://www.facebook.com/album.php?aid=460429&id=512930430

I love coming here to this race. The gold class treatment starts with my homestay picking me up from the aiport, and then giving their main bedroom and bathroom to me for my stay. I feel like a king.

I then headed to the race organization headquarters and am given my car for the week, an Audi Q5. Challenge has some fantastic sponsors and knows how to look after the athletes. I feel like a President.

Triathlon  Team Abu Dahbi, which includes myself, went to the Adidas headquarter on Firday and we were given some time in the VIP section, where everything is free. I picked out some amazing clothes, and also some very useful stuff too, like socks (performance socks, no less), and then we went to the staff shop, and again were allowed several free items. I can’t believe how cool the Adidas range is! Australia seems to be missing out.  So with arms full of bags full of freebies, we left. I am still in shock. The coolest thing i have ever done as a professional triathlete. I feel like a rockstar.

As the race week passes, as do drug tests, press conference, pasta party, photos and interviews, all the while the smiles and wish of good luck “viel gluck” (pronounced glouk) are endless, but quick. No one wants to take up much of your time, they know you need to rest for the battle.

And as it draws just a day away, I shave down my legs, stomach and chest, and feel like I am applying war paint, and will soon be leading the charge of 2000 others. I feel like a Chief.

I am well rested, I am happy, I am fit and look it too. haha.  Confidence has a big part to play on race day, but I am not confident of winning. I am confident I will have another good race here. A 3^rd, 2^nd, & 2^nd places have been my results here, I don’t know why, but I always race well in Roth. I will be happy with another podium finish. My training since my broken collarbone has not been perfect, or long, and I have not had time to race before this race, so I have no expectations on myself, and will race as though there is nothing to lose since I have not trained to win this race. And that is why I will enjoy tomorrow very much. And why I believe I will go well. How the others will go, and therefore how I will “do” (place), I have no idea. And don’t care. I am carefree. I feel like a Joker.

I have to go check my bike in now.

Wish me viel gluck

Cheers

PJ

http://www.youtube.com/watch?v=ngty9LX87i4

I hope it works and is ok. I will do more in the future and make them better next time. This was my first time making something for youtube and first time using my new apple macbook pro imovie  program. So easy and quick, but still, next time will be better. Maybe a future as a movie director….

I swam 19.5km last week. that is the furthest i have swum in a week in a long time, but i will try and beat that this week. I am really feeling good in the water and my collarbone/shoulder feels better than ever.

Enjoy the video

Cheers

Pete

long easy rides, a few run sessions, and more km’s in the pool than ever. It has been great to feel so motivated and inspired to be my best.

Please excuse the typo’s, i have not yet loaded word onto my new Macbook Pro… oh it is soo good. It was a gift from Apple last week. I helped them run their iwalk day – 5k run or 3k walk for any employees who were up for the challenge. It was awesome to see 85% of the office workers come out and have a go. And some of whom did the 5k run, and had never run more than 1km before that day! It was great to see a corporate company doing something so forward thinking and encouraging people have a go at exercise, and challenge themselves at the same time.

training has been ticking along nicely, I’ve even started writing out my training program from now till Hawaii!  this i have never done before and the planning and preparation is something that will show in my results. As it will for anyone..

I’ve been noticing since my break from training, that the break really did help. I can now see that once a year I need to take this sort of a break. This year after Hawaii I will have a week in Hawaii with Jaimie, then when we get back we will be planning our wedding (November 13), then a honeymoon after that. This will be a great break, and I will easily have 6 week after Hawaii when I will do no serious training, and not race again until 2011.

{ 3 hr break while i went for  swim }

wow, I just swam 7km. That is more than my weekly average for last year! Thanks heaps to Cam Good for showing me through the session. Cam is a young triathlete training mostly in Woolongong with Jamie Turners group of young guns who are the next group of Olympians. Cam is an exceptional runner, and very capable of a great result in London if he can get near the top of the Aussie list before then.

Anyway, my rough plan for the season is to get my run and swim up to a top level by Roth, then drop back the swim and run a little bit and put in more hours on the bike before Hawaii.

I’ll update again soon!

cheers

PJ

And what a week it has been since I got the all clear from the surgeon on Friday. It has been something like this.

Friday afternoon I got my final x-ray and they were all very happy and said I could do what I wanted, but don’t go bench press my personal best on my first try. Friday 5pm I headed to Wharf Bar for the start of a mates Bucks weekend. A few bears, a few hours later, we get on a minibus & head to Port Stephen. The next morning we are up early and headed to paintball. It was awesome. I got a few good shots away (3 out of 1000), and for the first time in 7 weeks I completely forgot about my shoulder, it was very uplifting & a great way to get back into training.

A couple of hundred meters swimming at the beach felt very awkward, but beautiful to swim again. A big dinner out, a late night (I was equal first home), and the next day the pain from paintball was almost as bad as a marathon. My legs were killing me, so sore and stiff from all the squatting in trenches with too much adrenaline to know it was hard work. We got home Sunday afternoon, a little tired but in good shape (well I was, I didn’t drink heaps).

Monday I started real training. An early ride with Jaimie was hard work. I was done after 30km. Then I coached a swim session, then a run session along with good mate John Marsh. Both went very well and have had great feedback. Then a swim in the afternoon was like being born again. Technique still there, just no muscles. At one point during my recovery when I noticed my muscles on my right side had wasted away, and no doubt my left a littlle bit too, I said to Jaim “maybe I’ll be like Lance, after he came back from cancer and was lighter, more power to weight”,  to which she replied “not the way you’ve been eating”. Very funny.

Anyway, then Tuesday Jaim had the day off work, we rode again (5:15am!), had a beautiful breakfast up the road, then we went and got a massage at the mall from the asian business, all before 10am! Needless to say I needed to go home and sleep, so I did.  That afternoon was my first run. I was still a little sore from paintball, but it felt great t run again.

Tuesday night Jaim and I went to dinner in the city, then to Regina Spektor concert in the Opera House. It was unbelievable. Very inspiring seeing and hearing such talent and beauty.

And it’s now only Wednesday! What an amazing 4 days it has been with my “new” arm.

I can’t wait for the rest of the year with my new arm, and many more new experience (firsts) this year.

I have 12 weeks till Challenge Roth.

Train safe

PJ

I’d never broken a bone or had a bad injury until the 4^th of March when I crashed and broke my right clavicle. A week later I had surgery to pin and plate it out straight and true. A week later and a bit later and I’m writing this update. It was too uncomfortable to sit on the computer too long before today.

I was riding along Pittwater road (3 lanes each way – the inside lane has parked cars), heading south, and there was a truck parked in the inside lane taking up the width of the lane. I had a look over my shoulder and there was another truck coming up the middle lane so I wasn’t going to risk squeezing between the two. I had to brake hard, and wasn’t prepared for the TT bike being so low at the front with my weight so far forward that the front brake locked up immediately and I did a big somersault straight over the handle bars and onto my shoulder on my back.

I was really lucky not to hit my head, or to take any skin of my hands, back, or anywhere. So other than a broken bone and feeling sleepy from the general anesthetic since the operation, I am lucky.

It’s a few weeks before I can run, a few more before it will be fully healed. I am happy for the rest. I need it. I’ll be in better shape for my trouble once I get back racing, and peaking for Challenge Roth, and building stronger for Hawaii.

Ok. Getting tired. Need a rest now.

Update soon.

PJ

Sorry it has been a while since I last updated my website. A lot has been happening and there has always been something else that needed to be done, sleeping included.

The biggest news is that I am now part of Team Abu Dhabi Triathlon (http://www.teamabudhabitriathlon.com/en.html) This is a group of elite triathletes sponsored by the Abu Dhabi Tourism Authority, as well as the other sponsors you see at the bottom of my homepage. The founding member of the team is former Hawaii Ironman World Champion, Faris Al Sultan, and it was a great oppurtunity for me to train with him, and the other members of the team in Al Ain, UAE, for two weeks at the start of February.

I got some new bikes, Storck, and they are sweet. I’ll have photos and info on them soon.

I now run in Adidas shoes and am very excited to be in the lightest racing flat on the market, as well as their world record marathon shoe, and the other models of cool adidas shoes. It’s also great to be sponsored by Suunto, since I almost never run without pace/speed, and the foot pod works beautifully.

Just two days ago I finished 2^nd at the Australian Long Course Champs to Craig Alexander. I am pretty disappointed in my performance, and know I was in better shape a couple of weeks earlier, but a bad week of preparation cost me a good run split. It was the first race of my early season races though and I am sure I will be better prepared for Abu Dhabi Triathlon on March 13, and then Australia Ironman on March 28.

Cheers

Pete