Campbell Maffett

The Long IM Ride

2012-02-07T21:24:00.001+11:00

The long ride is the cornerstone of the IM training program, which for most age groupers is typically a weekend journey of sometime epic proportions. Many people define their IM preparations by their long rides and set their race day goals and pacing around the quality and outcome of their long rides, which in theory is well and good but in practice, and in my experience, is not necessarily the case.

The purpose of the long ride is not only to build your aerobic foundation and muscular endurance, but also to prepare you specifically for the demands of the IM bike leg - a solo, 180km TT, with a marathon run to follow. I'll repeat that again, a solo, 180km TT, with a marathon run to follow. This begs the question, how well is your current long ride preparing you for that, physically, mentally and nutritionally??

Too many times I heard of people doing 180km+ training rides, in a group, with stops for drink / toilet / food along the way, averaging a great speed and thinking they can replicate that on race day - it is very rarely the case, and if they try they almost inevitably fail.

I agree that not every long ride needs to be in line with what I'm about to suggest, but the closer to the race the more valuable it is - think specificity. While training will never exactly simulate a race, we can work to plan out a long ride strategy to simulate the demands and what it feels like. Basically, you should think of the IM bike leg as made up of three parts - the first 60km which feels easy; the middle 60km which feels "real"; the final 60km which feels "tough" (or hard, if you've blown up).

Given that simple analysis of the IM bike leg, let's design a long ride on a similar basis where instead of waiting for it feel easy, real and tough, we actually change the intensity of the ride to make it feel easy, real and tough. Also, as best we can we need to replicate the non-stop nature of the IM bike leg (hard to do in suburban areas), and the solitary nature of it (notwithstanding any drafting going on).

If you have a power meter it is easy to execute the session based on known wattage ranges. Without a power meter you need to go on perceived effort and other measures - it is inexact, but will have to suffice. So for example sake, let's consider a planned 6hr long ride...here is how it could look with our strategy, and remember that this is an exercise in controlling your effort and pacing:

First 2hrs
Easy riding at a comfortable pace, easier than IM effort (or watts).

Middle 2hrs
After an easy 2hrs you should be feeling pretty good. So now let's turn up the effort a bit...there's a few ways to design this part, here's a couple:
* 2 x (40min @ IM effort / watts, then 20min @ 1/2IM effort / watts) = 2hrs (advanced)
* 4 x (25min @ IM effort / watts, then 5min easy) = 2hrs

Last 2hrs
By now you be starting to feel a little tired from the effort, but nothing you've done so far should have left you too fatigued...if it has, you've got your pacing wrong. Now is the time to crank it up, here some suggestions for how:
10-15min easy after the middle 2hrs intervals
* 6 x (3min @ 1/2IM effort / watts, then 3min at OlyDist effort / watts, then 3min @ 1/2IM effort / watts, then 1min easy) = 60min (advanced)
* 10 x (5min @ 1/2IM effort / watts, then 1min easy) = 60min (intermediate)

It's quite possible that you'll blow up in this last set, which is not too bad and will teach you more about your fitness and pacing ability. If you do feel yourself blowing up try the following changes, in order:

* Do 1/2IM effort / watts intervals of 3-5min with gradually increasing rest, but never more than 2-4min rest.
* Do IM effort / watts intervals in a similar pattern
* Just ride!!!

If you do get through the tough 60min set above - well done - and finish the ride off at IM effort / watts. This is the best time to do a short brick run off the bike - with minimal transition time - of no more than 30min, done as 15min at IM pace, 15min easy.

This long ride strategy can apply to almost all level of athlete, with perhaps the pre-requisite that you're currently doing a consistent long ride of 5hrs+ (for some it can help to think in terms of time, not kms). If you get a few of these rides done over the last 4-7 weeks pre-IM you'll be well prepared for how the IM bike leg will feel, and be familiar with how to ride it. Good luck!!

Longest run ever!!

2012-02-04T18:13:00.000+11:00

These posts are getting a bit of a theme to them...about my running, which is bit dull to many but has certainly dominating my attention and energy recently. Just a quick one today with a couple of photos that tell a story...

This first one is of my Garmin GPS watch just after I finished today's run in the Dandenongs...a record long 48km in 3:43hr and avg pace of 4:39min/km. It was also 1500m of ascent / descent, so overall a pretty good run.

That photo is of me after the same run. It's hard to tell that I was pretty damn tired and stiff and not moving very easily!!! Those little chicken legs are copping a bit of flack lately, and they'll be as glad as me there's only one more Dandenongs run to go...phew!!

Running soul decay

2012-01-31T20:45:00.000+11:00

Apparently the legendary Emil Zatopek, at the start of the 1956 Melbourne Olympic marathon, uttered the words "Men, today we die a little" in reference to the physical torment that lay ahead for the athletes. While not for a moment comparing myself to such a great man and his deeds, each Saturday that I head out to the Dandenongs to tackle to slopes of One Tree Hill I feel that I leave a little bit of my soul behind in the drips of sweat that drain from my skin.

I do love running and I'm grateful to even be doing some of it at the moment...but the effort of climbing those goddam steep hills on legs already tired from cumulative running fatigue, fills me with a sense of anxiety and dread for the kilometers and hills ahead. Each Saturday when I finish, along with my tired and stiff legs, the relief is measurable, until I think ahead 7 days to the next encounter.

Over the last four weekends this month I've done three assaults on the One Tree Hill loop (the Two Bays Trail Race was on the other weekend), a loop which was the scene of an epic bonk on the first weekend. Perhaps scarred by that memory I haven't tried a full three laps again, changing course after two laps to something slightly more moderate, by comparison, at least!!

So training has been going pretty well during January, getting in consistent and pretty good miles. Bleary eyes, tired legs and very slow morning starts are the standard, but much to my surprise a couple of niggles I've had during the month have actually improved, which is a great relief both physically and mentally. I concluded that being stiff in the morning is part of being old(er) and doing a lot of running, but things warm up after 5-10-15 or maybe 20 mins of shuffle at the beginning of each run.

In terms of actual numbers, the weeks of January have totalled 139km, 128km (incl Two Bays Trail run), 147km and 153km. Numbers are only part of the story, with session quality varying from week to week depending on fatigue, and each week has got slightly better in that respect.

Then there is the Saturday long run in the Dandenongs...my weekly nightmare. I started the 6ft campaign with the goals of doing 40km+ and 2000m+ ascent in a single run, plus running > 60km across Saturday and Sunday. For these three non-race weekends I've ticked the 40km+ box (45km each), also the > 60km box (62-65km) but according to both my Garmin GPS watch and the SportsTracks software I download it to, have only come as close as 19m short of the 2000m+ ascent box. So near yet so far...and it bugs me a little...but hurts my brain to think what it will take to get those 2000m+...

We've got two more weekend runs in the Dandenongs, and this Saturday we're going back to the classic and favourite - not to mention a lot "flatter" (many would argue with that!!!) - Belgrave-Ferny Ck loop, with extra bits added on to bring up the distance. Then the following Saturday I'm going for a final attempt at three laps of One Tree Hill that will hopefully bring the trifecta. It's that or bust!!! Monty is slowly gaining some mountain legs, but is suffering in the process, also!!

Something I have learned from doing these weekend runs is that I am never going to be signing up for an ultra marathon. Even the 6ft Track Marathon at 45km is pushing my boundary...I couldn't even think of doing more more, with 50km really being the entry point for being an ultra runner. As much as I love running, I'm learning there can be too much of a good thing, even if the surrounding trails are lovely.

The other thing I've learned - and loved - is just how gooood a large chocolate Big-M (or two) tastes on the drive home!! Mmmmmmmmm.

So it's onwards from here. Less than 6 weeks until 6ft, but still plenty of run training to go...

Training Lessons

2012-01-30T20:50:00.001+11:00

Being a triathlete is not just about swimming, bike riding and running, it about the whole package of training like a triathlete and your approach and strategy for getting the most from the training time and effort you put in. Here are some lessons I've learnt - and continue to learn - about training.
Consistency trumps all
Getting fit and improving your performance does not just come from individual sessions - although key sessions are key for a reason - but from stepping out the door day after day, week after week and so on. Just training consistently can often be more valuable than the details of individual sessions, especially if you're not feeling ready for the planned session...still try to do something. The lesson is to train consistently, come good or bad.

Set goals
Can you imagine life without goals and aspirations to inspire you? Neither can I. While I would never discourage people from exercising just because they don't have any goals, having goals to drive and motivate you makes the process so much easier, especially when you have stepping stones to measure and reinforce your progress. Goals also become part of your being, and you have an emotional investment in achieving them. This lesson is about training with a reason, purpose and meaning to achieve your goals.

There is no easy way
If triathlons were easy then everyone would do them, but they're not...for a whole lot of reasons...which means that in order to be your best it is going to be hard. It will be time consuming, cost money, make you tired, compromise other areas of life and more if you want to have a good go at it. There is no easy way to being your best as a triathlete. Of course, you ultimately control the extent you take this to, so this lesson is really just advance warning of what you might be getting yourself in for.

Make rules and deals with yourself
Training (and racing) can be hard, and it is easy to find reasons not to do parts of it, or short-cut it. So try making rules for yourself about what you're going to do, and make your own pride accountable if you break them - this is far more motivating than any external stimulus. For example, make a deal with yourself to get started and go for a set period / distance, and then decide if you're going to stop the session. This lesson is about being accountable to yourself, and the personal standards you set.

Don’t think, just do
Training is quite a mechanical process, where given a training session / plan your goal is to just get on and do it. It's easy to over analyse and suffer analysis-paralysis, where you should really not think too much about it, and just do it. Just as action is the antidote to despair, action is also how you get things done, so stop mucking around and just get started. The lesson should be clear, as the sports company logo says, just do it.

Don’t travel to training for longer than you’ll be training for
Training is time consuming enough as it is without adding more time (and mucking around) of travelling (long) distances to get there. A rule I had was to never travel to/from training for longer than I was actually going to train for...unless there was a VERY good reason for it. It's all about justifying the time to use (waste?) when you could be doing other things. This lesson is to stop wasting time. (Races are different!!)

Don't judge other people's training
Triathletes love to know what other people are doing in training...how far, how long, how hard, how fast, blah blah blah. The problem is that from any snippet of information it is all to easy to make a judgement about another athlete, whether it was from hearsay or passing them during training. The thing is, unless you are their coach you have no idea about their current situation, or anything about the bigger picture (or smallest detail) of what they are doing. The lesson is to only worry about your own square metre.

Running Lessons

2012-01-24T20:23:00.001+11:00

For what appears to be a simple sport, there's a lot to know and learn about running, and since it's always been my favourite triathlon leg I've been a student of sport for years, both as a triathlete and a runner. Here's some of the lessons I've learned.

Running is hard on your body
Anybody who's run a bit will know how hard it is on your body - feet, legs, hips, back, etc. It takes time for your body to adapt to anything, and running is especially the case...DOMS is the great reminder that your body hasn't adapted to the workload you're putting it under. The fact it is hard on your body is important to remember at any stage of your running development, and I've certainly fallen foul of doing more than I can handle with an (almost) inevitable injury as the result. So the main lesson is to hasten slowly with running, and give your body time to adapt, using the combination of duration, frequency and intensity as the variables you have control over.

Running form is important
When running, gravity is your biggest obstacle with every step. Your muscles not only propel you forwards, but also keep you erect so it makes sense to ensure you have optimum alignment of your body position so your energy use is more efficient. There's a lot more to running form, but being upright is at the core (pardon the pun) of good running form. Running form is a skill you should practice in every session, with a combination of drills and exercises to help develop and maintain it. The lesson is that the more efficient and more resistant your form is to fatigue the better runner you will be.

Time on your legs is key
In contrast to swimming and cycling where easy sessions are little more than time consuming and have little benefit to your fitness, running is different in that almost any running at almost any pace will help you develop the fitness and durability that will help you to withstand more running...which is key to improving. Easy runs do have a distinct role in a program, as it is time on your feet. Long, slow runs have multiple roles, part of which is time on your feet. This lesson says that all running will have some fitness benefit...so just run!!

You need to be able to run slow to run fast
Further to the previous point, where just running is at the heart of any program that will lead to improvement, a vast majority of your running will be at slow, easy and comfortable pace. The cumulative build up of miles and the associated endurance and strength it provides is the foundation to doing faster and harder running. Using a common analogy with a house...these the slow, easy miles are the foundation upon which you build the walls, roof and fittings. The risk in running too hard when you should be running easily is mainly about the risk of injury, but also undermines a structured approach to training and the benefits that come with it. The lesson is to enjoy the process of running easily, because it underpins all your other training and fitness.

If you think you're injured you probably are
Many runners will get injured. It is a fact of life. But like many things, early intervention is crucial to ensuring the problem is "nipped in the bud" early before what might be a 3-day injury becomes a 3-week injury. The most important part of this is being honest with yourself about when you think you've got a problem...if you think it might be an injury, it probably is, and continuing to train will only serve to make it worse and pro-long the matter. It's easy to fool yourself and push on, but this is not desirable, whereas getting it checked out to understand what it is and taking appropriate steps to deal with it, is. The lesson is to be honest and proactive about anything that might be an injury.

Runners are not all hairy leg, bad fashion, headband wearing geeks
Parts of the running community have a long history in the sport, and are reminiscent of a stereotypical running geek with hairy legs, t-shirts from 80's fun runs, and often with a beard (for men). However, don't let those crusty demons taint your general opinion of runners, who come from all walks of life, sizes of people, speeds, fashion sense and more, much like a cross-section of general community. Runners are nice folks!!!

Two Bays Trail Run

2012-01-17T21:39:00.000+11:00

The Parks Victoria brochure says "The Two Bays Walking Track from Dromana, on Port Phillip Bay to Bushrangers Bay near Cape Schanck is the longest continuous walking track on the Mornington Peninsula." The Two Bays Trail Run follows this track over 28km which traverses a wide range of dirt roads, single tracks, boardwalks, through gates and over stock barriers. Not only that, as part of the event runners can choose to do a return trip back to Dromana, making it a 56km ultra marathon.

It should also be noted that the same brochure goes on to say "Many visitors will not wish to walk the entire length of the track on a single day. However it is well suited to being completed over a number of visits by the use of formal and informal circuit walks. The grade and surface of the track varies from steep gravel sections around Arthurs Seat to an undulating grassy track through Greens Bush." Not an easy trail to run...

After a number of years as an informal event, this is the second year of being run as a well organised race by a local organising group which has proved very popular filling the field capacity of 750 months out from race day. Along with a few guys from our running, including my brother Sam, I'd also signed up for it partly as lead-in race for the 6ft Track Marathon 8 weeks later. From the entries there looked like being a good field headed by defending champion Dan (a 2:19 marathoner) and Jay (2:24 marathon). I'd be happy with top-5 but had a time goal of sub-1:55hr based on times of people I know ran the year before.

Logistics for the day meant a god-awful early start for Sam and I to head-off from home at 4:15am, which got us (in directly) to the start line at the foot of Arthurs Seat about 6:35am with enough time to collect our race numbers and do a brief warm-up. It was a welcoming and low-key atmosphere with a mix of ultra die-hards and keen road runners making up the field on a perfect day with cloud and coolish temps, perfect for running.

With a blow of the hooter by some dignitary we were off at a rather relaxed pace along a stretch of footpath before we got to a road to begin the upwards trip towards Arthurs Seat. Immediately a fellow I also noted on the entry list, Barry, took the lead. I last ran against him at Puffing Billy where he outran me in the last 3km after the second stop at a rail crossing. He is a front running athlete who, like me, is not scared of pushing the pace and running hard from the get-go so it was no surprise to see him pushing the pace early...with me right on his heels.

At about the 1.5km mark we turned off the road and onto the dirt trail, quite a bit steeper with the odd step and other hurdles...it was hard running. Barry kept pushing the pace uphill and I was working hard to keep up, but wanted to stay as close as I could...as hard as it was. Nearing the top Dan eased his way past us to the lead, with Jay also joining our group in 4th place as we ran along some great trails complete with tree roots, over hanging branches...not to mention some great views over Mornington Peninsula in quick glimpses to the right. This was great and exhilarating trail running at pace, risking ankles as we ran through the bush.

We then came to the first descent...phew...which started gradually and steadily got steeper. I was surprised how easily the others took it and eased myself to the lead and opened up a gap without really meaning to!! Maybe they were all out for a Sunday jog...either way, I led us down some steeper parts to where I took a wrong turn for 10m or so (corrected by a shout from behind) and turned to see Sam coming up closely behind having ripped out a great descent also, making up gallons of time - I think it might almost have been brothers 1-2 for a brief moment!!!

Soon after, though, Barry caught back up and we ran shoulder-to-shoulder, swapping the lead...Barry generally leading the uphills and me the other parts. It was good to be running, racing, this close with someone else. We were pushing the pace out pretty well but due the course it was not consistent around the corners, up hills, over ditches, through ferns and bracken, along boardwalk and associated steps and more. The trail was fantastic to run along requiring concentration but not overly technical. It was well marked with quite accurate km markers along the way.

We reached halfway in about 61mins, but with the second half being more down than up our average pace was increasing. I started to wonder what we'd do if we stuck together to the finish - would it be a "sprint" or something more physical!! Whatever, Barry and I were making good progress until the 17km point where Dan & Jay just cruised up to and past us, which surprised me since I didn't even hear or sense them coming. They were going faster, but not too much faster so I tagged on and we managed to drop Barry - phew - during a gradual downhill section. It was good to break the 'elastic' band that had been holding us together for so long.

Jay & Dan were running really well, and I managed to hang on for while despite nearly tripping badly at least twice!! Finally around the 21km point I died. It took a little uphill and some steps, and I was dead gone and starting to look behind for the looming figure of Barry. Dan was pulling away from Jay ahead, both looking strong in these latter stages, with me posing no threat to the now top-2 runners...I was more worried about clinging onto 3rd.

There is a final road crossing at about 23km mark where I stopped to refill my drink bottle...and only succeeded in getting sports drink all over my hands. Yuk. The path then reached the coastline at Bushrangers Bay and wandered down towards Cape Schanck lighthouse. The view to the bay was beautiful and we were way above on the cliff-top. The trees changed to smaller bushes, often making a closed canopy and tunnel to run through...where a small sign of encouragement read "There's a lighthouse at the end of the tunnel". Amusing.

But still there were ups - where I dragged my feet - and downs - where I was slightly better - and was really struggling and praying that Barry was too. Checking the time and distance on my GPS watch it looking like I'd miss my sub-1:55hr goal by 1-2mins, unfortunately, which wasn't helped by a cruel, cruel set of steps at 25km...a post-race survey revealed that no one ran them!!!

The 27km marker came earlier than I expected, and putting my goal back on track - not sure if my GPS was wrong or the course markers. Whatever, I was in the last few mins of a hard race and a good look behind showed that I was safe in 3rd. The lighthouse came into view, and then the car park and finish line...I crossed in 1:54:48hr by my watch (official time had me at 1:55:00hr). Phew. That was really hard and my legs were aching and sore.

Dan won it 2:26min ahead, Jay in 2nd 54sec up and Barry in 4th 58sec back. The next runner was my brother Sam, who had a great run in 1:58:57hr, with Joel, Monty and Shaun from our running group coming in with good runs. Post run is always good between the stiff and sore steps, talking with other runners in a language perhaps only we understand about parts of the race we each experienced...it's nice to know there's other like-minded people out there!!!

We car pooled back to the start where a few race officials were waiting for the leaders in the 56km event. This race and my epic training bonk a week earlier has served to reinforce that I won't be joining them in that ultra event/distance. Short, hard and fast suits me better...but there's still the 6ft Track Marathon to come...

Things I've Learned about Cycling

2012-01-12T20:51:00.003+11:00

The bike leg accounts for the biggest part of a triathlon, and correspondingly usually accounts for the largest component of training time and effort...I know that I've spent a good portion of my life on top of a bike training in the past. During that time I learned a few lessons about bike riding for triathlons, here are some.

Bike riding takes a lot of time and is weather dependent
This is stating the obvious, but is important to know and factor into your week. Some parts of cycling can be made time efficient by using indoor trainers and the like, but nonetheless you need to spend a good amount of time on the road just getting miles in. Not only do the number of miles you'll ride take time, but there are inevitable stops along the way for traffic lights, drink stops and the like, plus factors that slow you down such as wind and hills. Riding is also weather dependent, and there are times when it is not a good idea to ride outside and so you need to have a plan B to rely on to at least get some training done - the rain radar is a cyclist's best friend. All these things are considerations when planning your training so it is safe and effective.

It's not all about the bike part 1
There's a triathlon truism that says "the ride is for show, the run is for dough", which means that in triathlons it is not about who has the fastest bike split, but the person who is the best triathlete that prevails. All those people with big cycling legs look impressive, but I'd prefer multi-purpose legs that can ride AND run. Remember that you need to train like a triathlete across all three sports, even if cycling has the most appeal. So train hard on the bike but not at the expense of compromising - or ignoring - your training in the other legs.

It's not all about the bike part 2
Cycling is a very aesthetic sport. Cyclists worry a LOT about the look, having the right gear, the coolest paint job, the slickest wheels, the brand name components...socks at the right length up your calf and more. Pleeeeease!!! I wonder if many of them actually worry much about how well they ride. Unfortunately, triathletes follow the lead taken by cyclists, especially when it comes to ticked out TT machines, aero helmets and the like. While these are important, what is more important is the engine that pushes the pedals and once have a good enough bike then spend any extra cash, time and effort on improving your engine by training effectively.

Group riding can be both good and bad
It seems that more than in swimming and running, cycling is a sport that is done in groups of two or more. This fits the adage that cycling is the new golf in the sense that pedalling only serves to interrupts the talking!! Cycling in groups is a great social exercise, complete with adrenalin and excitement when the pace picks up. However, in terms of training effect, 'noodling' along in a group is low on the effectiveness scale so depending on your training objective for the ride, then riding in a group might not be the best option. Also, don't make your objective of bike training to see how long and/or how many wheels you can hold...put your own nose in the wind at times.

However, some groups can be very productive and achieve fitness benefits you might not be able to achieve on your own. Not just for the group aspect, but the sustained pace a well coordinated, good size (4-6) group can achieve can play an important part in building your fitness regardless of the length of triathlon you're training for. The hard part is finding the right group for you and your cycling.

You need to train the way you want to race
This is also the rule of specificity and it seems to particularly go amiss in cycling training. If you think how hard you want to go in a race...then think some more about how often in training you go at the same intensity for similar periods of time...in the same bike position? A lot of bike training seems to be done in the "mushy middle" in terms of intensity, which can help to build general fitness but will not necessarily prepare you to race a TT in a triathlon. Group rides are particular offenders for encouraging "mushy middle" training - with some exceptions - and certainly don't allow aero position riding. You need to get out on your own sometime to really get in some race specific training.

Bike skills are more important in training than racing
There's no doubt that staying on two wheels is a direct result of how well you can handle a bike (plus some luck). Since you'll spend most time on your bike actually training, and inevitably a good deal of time with others it is really important that your bike skills are up the task - you don't want to be the one who brings the bunch down. So learn the skills of bike riding solo, in a group, in traffic, in variable weather and more in order to save your own skin...and others.

The sun burns when you ride
The cyclist sunburn is like a tattoo od pride for many on their arms and legs. But as we all know, sunburn is also skin damage and by virtue of the time you'll spend in the saddle in the sun, you are exposed to this. But there are many ways to avoid this, starting with sunscreen (re-applied during the ride) and including sun protection garments like arm covers. And for the folically challenged guys...remember you head too, because helmet sunburn marks look silly!!

Bonking on One Tree Hill

2012-01-07T13:39:00.004+11:00

I headed back out to the Dandenongs this morning for another long run, the first one there in 3 weeks due to Xmas and an untimely week off running due to a TFL problem, so I was keen to put in a good long run and shoot for the combine goal of 40km+ and 2000m+ of ascent.
The plan was to run three laps of the One Tree hill killer loop, with Monty joining me for the first lap before he headed off some other roads. I devised this loop 2 years ago with a length of 14.5km which can be added to (or cut short) in a few ways. I wasn’t sure of the ascent per lap before I started but do know it is VERY hilly, featuring two particularly tough hills – Belview Terrace which starts off each lap with 3.5km straight to the top, climbing 340m, and then the godforsaken Chandlers Track which is only just 1km long but climbs 170m – plus a few other hills of various length and steepness. The only flat part of the loop is where the tracks change from up to down (or vice-versa)!!!

Monty and I started at 7am straight up Belview Tce, and my climbing legs felt pretty good, to my pleasant surprise since I spent all night high in anxiety about this run. In his first run real in the hills, Monty was found out a bit, but ran strongly over the top and down Tyson Trk, Outlook Rd, Mystic Rd and Hansen Trk (great names!!) down to the base of Chandlers Trk commenting that he noted we’d been running downhill for 10mins, with a strong hint of worry for what was ahead...which is well founded!!

Chandlers Trk is steep from the start, but has 3 upward kicks in it that get steeper the further up you go. It feels a LOT longer than 1km because it is so steeeep and slow. I was still feeling good and ran up strongly, noting the park benches along the way there to tempt the weak!!! Anyway we made it, and continued further to the top of One Tree Hill which is a little oasis with a water tap (often surrounded in wasps) and from where all roads lead downwards, which is where we headed back to complete the first lap which for me was 15.5km (a few double-back parts) in 1:18hr. Running this loop is slow, where on a good day my average pace at 5min/km will be 45-50sec per km slower than a similar run on the flat – did I mention this is a hard run??

Monty and I went different ways at this point and I headed out on lap 2, running strongly to the summit, down to Chandler’s Trk and back to the summit maintaining my pride at not walking any of the hills – this is small victory!! Lap 2 was 14.5km in 1:12km giving elapsed total of 30km in 2:30hr. As I started the third lap I assured myself that this was the “money” lap, which would count for most in fitness terms. To this point I’d also had 3 gels with 2 more in my pockets.

I was getting tired by the third lap, and Belview Tce was getting steeper but I was still running until I finally wilted to take 5-6 walking steps – this was hard. But as hard as I was finding it, I still caught and passed 2 guys on mountain bikes who were both very surprised and I think a little embarrassed to be passed by a runner. Onwards to the top and my time to summit was slow (20:50min compared to 20:30 and 19:45 for laps 1 & 2) and most notably, my hip flexors were tight and tired making it hard to lift my legs. I stopped for a drink and a gel and shuffled off down to Chandlers Trk for a final battle up it today.

Oh. My. God. I ran the bottom stretch without stopping but then I bonked. I stopped. Walked the steep parts. Shuffled the less steep bits. Then stopped again, teasingly beside one of the park benches which looked like a soft sofa at this stage. I was getting light headed and just no energy. My hip flexors hurt so lifting my legs to walk, let alone run, was hard. I just had to get to the summit of the hill where I’d have my final gel at the water tap, which was still 2km away. I walked a lot of the hill, slowly. I was worried the walkers I’d passed earlier would catch up to me...that would be embarrassing!!

There was still 1.5km and 110m ascent to the summit from the top of Chandler’s Trk, but I was shattered and struggling to move. The stars in my eyes were getting brighter and even a small incline was hard to even walk. I stopped many times, but the worst part was the final 200m to the summit where I stopped about 3-4 times, having to summon the will to push on...I was completely empty and just aiming for the water tap and final gel. I can’t remember ever bonking this badly on a run before.

Anyway, I got to the tap, had a long drink, my gel, sat down for a while to contemplate the final 4.5km – all down – to the finish. I cut out an optional 1km, which I would later regret a little as it would have got me to 2000m ascent. The run down was OK with some new energy in my veins, but this was a really hard run – the type of run I’ll remember (and fear) for a while. Nonetheless, I want to do this again and run the whole thing well. The final lap was 13.5km and took 1:18hr.

Total stats – 43.5km, 3:48hr, 1981m ascent.

Things I've Learned about Swimming

2012-01-05T21:33:00.002+11:00

The swim leg is often thought of as the poor cousin in triathlon...the necessary leg to endure in order to get to the bike and run. By comparison, it is short, cold, wet and adds an extra layer of gear and complexity to participation - life would be a lot easier without it. But as long as triathlons are swim, bike, run events you need to deal with the swim leg, and if you're at the competitive end then how you swim can make or break your race.

Over the many years I swam as part of triathlon training I came to learn and appreciate a number of things about swimming. Here are some of them:

Don't under value swim fitness
Swim fitness is not just about being a faster swimmer. Swim fitness is about having a great aerobic fitness and capacity that carries over to the other sports, also. Your swim fitness means the swim leg takes less out of you from the first and shortest component of a triathlon...which is really important in an IM. The geater your swim fitness the more confident you'll be going into the swim leg, and stronger you will be later in the race when things get hard. Gaining swim fitness is also about the discipline and dedication to swim up and down a pool looking at a black line early in the morning.

Swim hard / a lot because you can
Because swimming is non-stressful it means you can train year round because your body can handle it, and you'll benefit from the swim fitness. The amount of time you'll usually spend swimming per week is small, so there is zero risk of overtraining at swimming, which means when you do go swimming not to fluff around hanging onto the lane rope chatting, but actually swim. Save the talk for later. Also, swim hard...there is no comparison between an easy run and an easy swim. The first is a valid training session, and the second is a missed opportunity to improve your fitness.

Do the best with the technique you've got
There's no denying technique is important in swimming, just as it is in running. However there comes a point at which, as an adult, your capacity for technique improvements diminishes so you just need to do the best with the technique you've got and work on something you can improve - your fitness. Drills in a still pool, with a black line and no one touching you are far removed from the real world of open water swimming in a wetsuit. Work with the technique you have and become fit enough to swim well with that.

In rough water, just keep swimming
Sometimes in races the water is rough, and you get tossed around a bit. When that happens, don't stop. Keep your arms turning over and keep swimming. With sufficient swim fitness you'll be able to keep swimming through the waves, much like you keep on pedalling up and over hills, and in wind. Keep your rhythm going and roll with the waves rather than letting them stop you.

In hard sessions, do what is necessary to keep up
Sometimes in hard sessions when you're struggling to hold the repeat times, you need to just do what is necessary to keep up rather than taking time out to rest. What this may mean is using equipment like a pull buoy, paddles, fins or the like. Do what is necessary to finish the session without skipping parts of it. When the going gets tough, "man up" and keep going...it will help your swim fitness.

Butterfly hurts so good
Hands up if you hate butterfly? OK, then do more of it to get better - it will help your fitness no end. As above, do what is necessary to do it, eg, fins, but at least try to do it, and keep trying. Butterfly is to swimming what hills are to cycling and running. Also, being able to do backstroke and breastroke helps your familiarity and comfort in water, and provides variety in training.

A good swim squad is invaluable
Swimming alone sucks. It is boring, unmotivating, less intense and did I mention boring. A good squad could just be some friends you meet to do sessions with, or where there's a coach on deck to set sessions and provide feedback and advice. Either way, swimming in a group or squad is the best way to get in quality training...although this makes it easy to fluff around hanging onto the lane rope chatting. Save the talk for later. Use the group to push you to levels you might not achieve on your own.

2012

2012-01-02T18:00:00.001+11:00

Happy new year for 2012!! I haven’t done much of a blog update for a while, despite the fact that so much has been going on...I think we (Ms A and I) covered off most of the big ticket items from the list of things that happen in life in 2011. Things like getting engaged, selling a house and buying one together, moving in together, getting married and then getting pregnant...her, not me!!

So obviously the big event for 2012 will be a new person in the household, due to land in about mid-June – I think this will trump everything from 2011 in just about every respect in terms of what it means to our lives. Although we don’t know the sex yet, we’re going to find out when we can just so we know, and so we can cull half the names from our potential name list. But until it makes an appearance we’re referring to it as “Smiffett”, for obvious reasons given our respective surnames!!

Suffice to say, all this dominates our thoughts and we’ve got a lot of things to get sorted by June...but at least we already have a pram, so that is a start.

There’s other things going on aside from making babies, namely in relation to sports – running, coaching, writing and associated activities. Each of these things could take a whole lot more time and attention, so I find I’m in a constant battle to balance out the attention each gets to strike a balance between doing each justice and making sure I do a good job with each to the standard I aspire to. To that end I realise I need to put constraints on the demands of each...even though I’d like to do everything!!!

My running is generally going OK, with some annoying “naggles” from time to time serving to frustrate me. I’m realising my own mortality in terms of what my body can cope with, although this is also a source of great challenge and intrigue to see what I can do to manage my fitness and durability to achieve the performance I still aspire to. I do still have a burning desire to achieve some great goals that drive me each day to overcome the morning stiffness and tiredness that is part of life at my age!! But, of course, when Smiffett arrives things will change, like it or not, so I’ll need to be flexible and realistic after June...we’ll have to wait and see...

Coaching is going well, and is the source of great motivation and enjoyment in working with a wide range of people who also happen to be driven to achieve their own sporting goals. I feel that I’m just a facilitator to guide their energy and drive in what seems to be the best way I know how, and that we all learn along the way – I certainly never stop learning from what each person does and achieves. I’m in a fortunate position of literally turning people away so I can maintain the level of service I set for myself, and it’s humbling that there are people who seek out my coaching services...and that the same folks support our group by continuing to come to training and be part of the group. Good karma.

Then there’s a range of other, related things and opportunities that are beginning to pop-up and force careful thought about how it’s all going to fit in. Run technique coaching has been a big interest for quite a while, and with the addition of a new video camera is a service I’m beginning to offer as a more specialised service to paying customers. I’m refining my approach with practice, but there seems to be some good demand for this kind of service where I can at least offer an option.

I’m still writing articles but don’t have as much time as I’d like to devote to this area, which is frustrating as there’s so many things to write about on different levels. Just about all the things I write appear on www.firstoffthebike.com which has been a great way for me to explore a wide range of topics and a platform to publish them on. There’s more opportunities coming up in that area this year, in particular in the area of race coverage, which is exciting.

Another opportunity that may take off this year is holding regular deep water running classes, which would be great but again with the challenge of fitting it in. Deep water running is something I’ve done way too much of, and with increasing awareness of it is as a viable training option is something I think would be popular. There’s a few things that need to happen for this to go ahead, but I’d say there is a pretty good chance of it getting going early in the year.

The other main thing in life is, of course, work, where I spent most of my day and am on a big project that will run for another 1.5-2 years and is both enjoyable and challenging on a professional level. Having said that, I’m looking to shift to a part-time basis – 8-9 day fortnight – during and by the end of the year, so the sake of the kid and these other interests. So work is going quite well at the moment, which is good.

With all that there’s a lot going on in this little head, and rarely a dull moment...although having said that, the last few days at home with little on have been wonderful, spending it with my lovely wife and just hanging out.

I’ll keep on posting updates in various bits and pieces as the year goes on...so stay tuned for on just about everything!!

ITU - great expectations in 2012

2011-12-31T15:22:00.001+11:00

The world of ITU racing is building to climax with this year’s Olympic Games in London where new Gold medallists will be crowned. For anyone who wins this race nothing else across the year matters, with lead-up events serving as selection events for many countries, and post Olympic races merely there for academic records. It’s all about the Olympics...so with that as an introduction let’s look at the 7 big questions to be answered this year:

1. Will the Brownlees go 1-2 in the Olympics?
They are an unbeatable combination and can dominate a race anyway they please, with the older Alistair having an edge over Jonathon. These guys are fearless and represent a new breed of athletes racing triathlons in a new way – leading and driving breaks at any stage of the race. They are forcing the field to raise their game to be true all-round athletes, an evolution on from swimmers who run well. Will the field be able to find a way to break the Brownlees in 2012? Will they dominate in London?

2. Who is most likely to step up to challenge the Brownlees, and what tactics will they use?
The Brownlees did not win every race in 2011, so those races perhaps serve as a case study for how to overcome them. They were also put under pressure at times, where perhaps they were close to cracking...who knows. In looking at the profile of the athlete most likely to beat the Brownlees, they must be front pack swimmer, have exceptional bike capability – and tactics – and able to run close to 30 min off the bike (on an accurate 10km course). Then they must have the courage and conviction to risk their race for a famous victory. Only Javier Gomez seems to have the firepower to achieve this, although several Europeans are rapidly improving and seem likely to feature more in 2012. How will races be run and won with the Brownlees in them?

3. Will Paula Finlay get it together for the whole season?
The 2011 women’s season was in two parts – the first dominated by Paula Finlay who won races in the “classic” style of outrunning – out-kicking – the field. In the second half, while Finlay succumbed to injuries, Helen Jenkins took over the mantle with a style of racing synonymous of her countrymen – racing from the front – only to be challenged late in the season by the all-round performance of Andrea Hewitt. Who knows what would have happened if Finlay held it together for the whole season...and what if she does in 2012? Jenkins seems to be the person to beat in her home Olympics – how will her front-running tactics impact on Finlay, especially if there is a gap out of the swim?

4. Can Emma Snowsill recapture her best form?
Snowsill is a formula 1 athlete – her results speak for themselves. However apart from a few fleeting glimpses since Beijing – eg, Budapest in 2010 – she has been out of sorts for various reasons for some time. However she is still a formula 1 athlete and has shown she has the all-round ability to tear a race apart. So will she get her mojo back in the Olympic year when it counts most? – one would think she is a better than even chance if she gets to the start line as fit and healthy as she knows she is able to...you would be foolish to bet against her.

5. Will team tactics play a role in the Olympics?
The potential for team tactics have been an increasingly hot topic in triathlons over recent years, based mainly around the nature of bunch riding and how well it lends itself to the coordinated protection of selected athletes to deliver them to the run leg in the best shape possible. Usually athletes deny the existence of such tactics, but race circumstances seem too obvious for it not to happen...especially where the national stakes are highest at the Olympics. So will 2012 see the emergence of team tactics amongst nations, perhaps motivated as tactics to beat the Brownlees, or will the individual glory available overcome such tactics?

6. Will team triathlon gain popular support to be successful?
The introduction of teams triathlon (distinct from team tactics) has been a strategic step by the ITU to hopefully have more Olympic medals on offer in 2016 – currently just two (men & women) – as well as a new way to package the sport to the public. Despite offering a World Championship title, the public uptake has been slow as witnessed via media coverage. And while the athletes directly involved have enjoyed the experience, others seem to have been indifferent to the existence of the format. Perhaps there needs to be a greater number of team triathlon events so the public see it more often and embrace it. Regardless, one suspects the ITU will push ahead with teams triathlon and that it will be a success.

7. Who will get in the Australian Olympic team?
The big question for 2012 is who will fill the remaining spots after the early nominations of Emma Moffatt and Brad Kahlefeldt. Assuming we’ll have 2 further men’s and women’s slots, it would seem that only the women’s team selection is obvious with Emma Snowsill and Emma Jackson putting themselves forwards to make up the Australian team. However the men’s team selection is wide open with names like Courtney Atkinson, Brendan Sexton and Chris McCormack being most likely, but with a host of others in with a chance of forcing themselves into selection in the way Peter Robertson did for the 2000 Olympics. The upcoming selection races in March and April will be intriguing, and will no doubt prompt endless debate as to the final team selection. However it turns out, you can be sure we’ll all be giving them full support in London.

The Fix - Pre-Race Routine

2011-12-01T08:34:00.001+11:00

Whether you're new or experienced with racing, the pre-race routine is important to ensure you're ready to go once the gun / hooter sounds. It can be the thing of nightmares to think of all the things that might go wrong before the race, from car break-downs to sleeping in, eating the wrong food or not having the necessary equipment. Having your pre-race routine down pat can give you comfort and put you at ease, each of which helps you really focus on the task ahead of racing.

Here are some things to consider and prepare for pre-race:

1. Race week training
You won't get fitter in race week. In fact trying to "cram" in training is more likely to be detrimental than positive on race day, likely leaving you tired, flat and demotivated. But that doesn't mean a "couch taper" (sitting on the couch all week) is the way to go, either!! During race week you want to keep training as usual but at a reduced workload, in particular, less volume. Maintain the intensity in sessions, just less of it, until 2-3 days pre-race when you should reduce the volume AND intensity to give your body a chance to rest. Get some quality sleep, too. At any time during the week, think about the effect of whatever you're doing at that time will have on your race day performance.

2. Equipment check
Not having equipment that is ready to go on race day for want of pre-race maintenance and servicing is preventable...by having some pre-race maintenance and servicing performed!! But before that you will need to be sure you have all the necessary bits and pieces of equipment, ranging from goggles to bike, helmet, shoes (bike & run) and more. There's a number of equipment check-lists around you can refer to. So assuming you have all the gear you need to be sure that it is in good working order and not likely to fail during the race. The main item to check is your bike, at a reputable bike shop, but also includes checking your goggle straps, shoe laces and similar things. Time spent making sure they are ready for the race removes one more potential concern.

3. Pre-race eating
Your pre-race eating routine can make quite a difference to your comfort during the race, which then carries across to your enjoyment. Basically, you don't want to eat things that will upset or be sitting in your stomach like lead weights during the race. For sprint and Olympic distance events your routine really begins about 2 days before where you shift the balance of foods towards lower fat foods, with good amounts of carbs. Stick to familiar and simple foods that won't feel like they're weighing you down. For these shorter races the need to carbo-load is less. The day before the race is the time to reduce the amount of fibre you're eating, and is not the time to stuff yourself full with food...which would inevitably still be in your guts during the race...yuk!! On race morning just have something light to take away your hunger - you'll have enough energy already stored to get you through the race.

4. Race day logistics
Knowing what to do on race day helps you to be prepared when the start time comes around. The first thing to plan for is how to get to the race, allowing for traffic, parking, etc...this can take some time. When you get to the race site knowing the layout and in particular registration, will then allow you to complete tasks like registering, getting numbered, knowing where you leave gear bags, and getting in/out of transition. Think ahead to what you need to do and the logical sequence of steps to do that, which includes setting up your bike and transition area as you (hopefully) planned it during transition practice in training. The process of setting up need not be confusing...and don't hesitate to ask questions of event marshals.

5. Warming-up and starting
Since you don't do harder training sessions without warming up, so you should also warm-up before races. Here's a suggested sequence of activities to help get ready for the race start: set-up transition, go for a 5-10min run, put your wetsuit on, get to start line about 20min before your wave start, swim for 5-10min, wait for your start while remaining loose and relaxed. Doing a short run and swim helps to warm you up, get your blood pumping and eases your nerves and anxiety about what is ahead by doing activities that are familiar to you.

Return to the Dandenongs

2011-11-19T15:05:00.001+11:00

It's been a while since I was last out running in the Dandenongs - back in March or April, I think - so it was great to get out there again today to put down the first few steps towards the 6ft Track marathon next March. I was after the hills, big hills, and these are some of the better ones in reasonable proximity to home. I have rule of training that you should never travel for more time to training than you are actually going to spend training...today ticked that box!!

I headed around a familiar old loop, plus a few extra bits, that takes in some of the best tracks in the area...just beautiful and spectacular forests and vegetation. The only problem today is that while it started very humid, the rain soon started and hung around although it didn't really make too much difference since the trees, ferns, tracks and more were already soaked - and muddy - with recent rains. So I got wet from the rain and general water and mud along the way. But I loved it.

Although my legs didn't feel great...which is perhaps more to do with being very out of shape for these hills / trails...I loved being up there. While wet, it wasn't cold, and hardly anyone else there. I'll be making routine tracks up there over summer...I want to achieve the goal of 40km+ and 2000m+ ascent in a single run. Today was 33km and 973m.

Here's a couple of pics of my muddy legs at the end.

Top 5 quick fixes

2011-11-17T21:13:00.001+11:00

The summer season is all but here and amongst the seasoned athletes are a whole lot of people who will be lining up for their first triathlon(s), with all the experiences that go along with...not to mention the newby mistakes!! So here are the top-5 quick fixes to correct the most common mistakes - and questions - new athletes make in their early races.

1. What to eat beforehand
In doing a sprint distance you don't need to carbo-load. However, your choice of food can make things more comfortable, beginning with the day's leading up the race. Avoid heavy, fatty foods and go for fresh and natural things - the less processed the better. The day before will usually coincide with a rest or very easy day of training, so there's no need to pig out. But instead choose familiar, plain, low-fat and low-fibre foods that will digest and pass through your system easily before the race starts. On race morning, having something which is also familiar and easy to digest about 2.5 hrs pre-race...liquid form is best, and only enough to take away your morning hunger. Basically, you want to avoid having foods that will feel like they are weighing your stomach down.

2. What attire to wear
Triathlon fields are full of fashion crimes, but that doesn't need to be the case!! Ideally, anything you wear on race day you will have tried beforehand in the different sports to see how they perform. Not surprisingly, lycra and similar materials are the most functional because they are comfortable whether wet or dry, with little sagging - they just work. Spending a few dollars on a functional and comfy outfit is money well spent. As for colour, each to their own, but keep in mind that on hot days black is the hottest of all colours. Also, remember to sunscreen up.

3. Getting beaten up in the swim
Every triathlete can tell a story about rough swims, with some even bearing scars from various encounters!! The thing about getting beaten up is that it is rarely deliberate, and that physical contact is equally annoying for each person. So if you get hit - and usually it there will be a couple of hits in a row - don't hit back, but instead move to clear water and away from the crowd. You can also pre-empt getting hit by starting to the side or back of the field. If you're getting beaten up by rough conditions - chop and waves - don't stop each time a wave hits you, but keep your rhythm going and roll with the conditions.

4. Finding your bike in transition
Imagine running into transition – either T1 or T2 – and not being able to find your bike. Everyone has done it...and it’s embarrassing and damn frustrating. So before the race, check and remember the bike rack number/letter which will be on the end of your bike rack, and which side your bike is on. Then find a little tell-tale marking for where your bike is along the rack...it could be lined up with light pole outside transition, or next to big weed on the ground, or something like. Also look at the bikes, towels, shoes, etc, around you. Use these markings to find your way...and also walk through transition pre-race so you know which way to go to get in/out.

5. Jelly legs when you start running
When you get off the bike to run, especially for the first few times, it will feel like someone else's legs you're running on because they sure won't feel like the ones you are used to!!! Your legs will feel like jelly, or tree trunks, or stilts or blocks of concrete...or all those things at the same time!! But rest assured, they are still your legs and they will get better once you get going for a little while. They key thing when you experience this is to keep going, and to shorten your steps a little and maintain your leg turnover rate (cadence). Doing this will force your muscles to start engaging in the way you've trained them to, albeit with a bit of fatigue in them, so that the feel and rhythm of running replaces the clunky feeling that the bike leg left you with.

QLD holiday photos

2011-11-15T21:38:00.001+11:00

Although it was almost 2 weeks ago, here's some photos from our trip to QLD including Noosa, the hinterland, Fraser Island and Brisbane...it was a great trip!!

Evolution of 2011

2011-11-09T20:17:00.001+11:00

It seems too early to be writing retrospective pieces about 2011, however I think this year has (already) seen an evolution in endurance sports in terms of how races have played out, the role that specific athletes have had in this, and the trend I believe they are setting for the future. The intriguiging thing is that this has been apparent across at least three sports - cycling, running and triathlons - which are the ones I'm going to particularly focus on.

A couple of things to note at this point in what I'm writing about is that, firstly, it only relates to the very top level performances, and secondly, is mostly apparent in mens competition. In time I can see the evolution of 2011 filtering down to lower levels of performance, and into female performances as their competition gets increasingly closer and more competitive, scenarios where the motivation for evolution is higher.

Think for a moment about the amazing successes this year of Cadel Evans, the Brownlee brothers, Craig Alexander and any of several Kenyan marathon runners, but particularly Abel Kirui, Patrick Makau and Geoffrey Mutai. Think further about the events they were successful in - the Tour de France, triathlon World Championship Series, Hawaii IM and the marathon - and how these events have typically played out in the past. I'll go through them one by one and make some observations about the evolution that I feel has been building, and which really shone through this year.

Cadel Evans has been a phenomenal cyclist for years across a number of disciplines, but twice fallen short at the TdF. You could say he's had somewhat of a chink in his armour - acceleration in the mountains - to really be able to dominate other riders and make a tour winning break. Jan Ulrich was perhaps similar. All of Australia agonised in Cadel's pain and frustration until 2011 when he achieved a famous tour victory. But it is how he did it that I feel represents an evolution in the sport, not so much that he addressed his weaknesses, but more so that he built on his strengths, because after all your strength is your strength, whether it is Rafael Nadal repeatedly running around his backhand to slam a forehand winner or Cadel showing his is a true strong man's cyclist. His performance has shown that being a mountain goat is not necessarily a pre-requisite to succeed in the TdF, which I think will evolve the view and approach of many cyclists in seeking success in the TdF (or other events).

Then we have the Brownlee brothers, Alistair and Jonathan, who are dominating the triathlon WCS races at will and seem to have the 2012 Olympic goal medal to lose. They can win from wire-to-wire, by making breaks on the bike leg, or running away from the field. No longer is triathlon a "wet run", it is a race where in order to win you need to be a complete athlete across three disciplines, and then to have the courage and tactical ability to break a race up. Sure, the Brownlees are very talented, but they have also trained themselves to be all rounders with a capability to dictate races, and demanded that other athletes lift their game if they are going to be able to match - or exceed - their strategies. They are evolving triathlons and making it interesting to watch the whole event to see what happens, and not just wait until the (deciding) run leg.

Craig Alexander has been World Champion several times before 2011, but this year took two more titles in dominating, and some would say, uncharacteristic fashion by using his bike leg as a strength rather than (just) his run. In achieving success in 2011 his approach was to meet the challenge of the event and his competitors head on and build the strength and ability to dominate proceedings, and reduce the effect of tactics on the race...which by contrast had been the key to Chris McCormack's success in Kona in 2010. In doing so, Crowie turned the race into his own event rather than playing off, and responding to others...which is masterful play of tactics in itself.

Look now to men's international marathoning. 2011 has been an incredible year with the world record broken (arguably "twice"), a near miss, and not to mention other sublime performances filling the top 10 rankings in the world, all of which as been led by the Kenyans. It used to be the marathon was a race of attrition, where the strongest at the end won. Now marathons resemble cycling races, with surges mid-race to break up the field, a gradual wind-up of pace towards the end to filter out the remnants of the field and if necessary, a sprint finish. To see Kirui drop in successive 14:20 min 5km splits mid-race in the World Championships, Makau break the legend Haile Gebrselassie in a similar way at Berlin (and break the WR), and Mutai sprint to win Boston (also a **WR**) was to witness an evolution in how athletes approach the marathon event. There is an aggression that hasn't previously been seen, and an associated level of confidence and risk taking that is lifting mens marathoning to a new level - 2:04 is the new 2:08 marathon.

Each of these examples have occurred at the very top level of performance, where the difference between winning and top-10 is more about race approach and strategy than it is about the physical abilities of the athletes. But in order to perform in this way, the athletes are preparing in a similarly evolutionary way that focuses specifically on the skills and capabilities they need to succeed. A generalist approach won't cut it any more - you need to have a point of difference in the things you do to have breakthroughs, and this is the lesson for mere mortals like us from the elites. Never has the adage "do the same thing, get the same results" been more true. You need to think outside the square and look to what and how you can change things to improve - and evolve - your performance.

Noosa triathlon photos

2011-10-30T15:54:00.001+11:00

Here are a selection of photos from the weekend.

Noosa triathlon

2011-10-30T15:48:00.001+11:00

I've spent the weekend here in Noosa covering the Noosa triathlons and multi-sport festival for www.firstoffthebike.com which has been fun and an interesting experience. The following is my race report plus some videos from the weekend. Photos are in a different blog post.

Noosa Triathlon
The 29th Noosa triathlon, the second largest in the world, took place under perfect conditions on Queensland’s Sunshine Coast. With a competitive field in both men’s and women’s sides the competition was shaping up to rival the weather with particular interest on whether Courtney Atkinson could win his fourth Noosa title in a row – and how Chris McCormack would fare – along with new women’s Ironman 70.3 World Champion Melissa Rollison stepping down in distance to challenge world fourth ranked Emma Jackson over the Olympic Distance race.

Mens Race
A field of 35 men started...with the usual ‘creeping’ on the line...but it wasn’t until the turnaround buoy where the pack really split up, with uber swimmer Clayton Fettell leading the group, and McCormack being dropped to eventually come out a minute behind. The leading pack of 15 or so athletes, including all the main contenders, hit T1 in a storm and started the ride together with no one giving an inch.

The group remained in tact up Noosa hill, and on to the turn around point at Cooroy where it looked like it would come down to a running race. But it was here that the heat was turned up and the race ripped apart. Doing a lions share of the work, James Seear was putting even known cyclist Fettell to the sword and worked the group over with only David Dellow, Paul Matthews and Fettell able to keep up – the rest of the group was dropped, including race favourite Atkinson.

The lead four had opened a large gap by T2 – well over a minute – and after a small change up in transition Matthews led the group, closely followed by Seear, Fettell and Dellow a few seconds later after a slow transition. Money was being put on Matthews to maintain his great US form and hold his lead, but Dellow had other things to say and pulled up to Fettell and Seear by 2km, and then into the lead by 4km. From there on he maintained his lead and showed his excitement well before the finish line, being the first local athlete in the history of the event to win, with Mathews coming in for second and James Seear running on for third. McCormack came in 101th and Atkinson faded to 14th.

Marking a highlight in his career, Dellow was ecstatic with his win but it only marks a lead-up race for the ITU World Long Course championships in one weeks time, and the long term goal of IM Melbourne, Frankfurt and Kona in 2012.

Women’s Race
A smaller field of 13 women took to the water, with a mix of short and long course athletes, including two stars of the ITU World Championship Series in Emma Jackson and Kate McIlroy. The field quickly split apart and Jackson opened a break that she held until T1, being clear of the field through T1 and onto the bike. A small group lead by Kiwi Kate McIlroy followed soon after, but it was not until 2:40 mins later that Melissa Rollison came into T2, leaving a lot of work ahead for the bike leg.

Emma Jackson maintained her lead over McIlroy in the 30-40sec range to the turn around, and on the return. But as she neared T2 it would be Rollison who was the BIG mover through the field and as they dismounted she was right on the heels of Jackson, with McIlroy 40 sec later. Demonstrating her ITU experience, Jackson was quicker through T2 and led onto the run by 5 sec with Rollison charging hard behind her, setting up a great run race.

Rollison closed the gap to Jackson by the 2km point, after which they ran in close contract until 4km where Rollison put in a surge that cleared her away from Jackson, into the lead for the first time in the race. The day was heating up but Rollison was strong and cleared away from Jackson, and held her lead to the finish, improving her fourth placing last year with an outstanding win. But rather than gloriously breaking the tape, a slip right before the line sent Rollison head first under the tape, sprawled on the ground on top of the finish line wondering what happened. However there was no doubt that her star rose even higher today, leading Emma Jackson over the line by 44 sec, and McIlroy in third.

Showing the strain of the effort, Rollison was in great distress and carted off for medical attention...a stressful end to an otherwise spectacular season. One wonders what she might be capable of if she was able to improve her swim to the ITU level, but regardless a stellar career has commenced and we are sure to be hearing more of Melissa Rollison in the future.

Men
David Dellow – 1:46:36
Paul Matthews – 1:47:01
James Seear – 1:47:42
Clayton Fettell – 1:47:49
Ryan Fisher – 1:48:14
Byrce McMaster – 1:48:48
Clark Ellice – 1:49:21
Ryan Sissons – 1:50:04
Joseph Lampe – 1:51:04
Chris McCormack – 1:51:37

WomenMelissa Rollison – 2:00:25
Emma Jackson – 2:01:09
Kate McIlroy – 2:01:46
Felicity Sheedy-Ryan – 2:04:03
Matilda Raynolds – 2:08:28
Belinda Granger – 2:08:56
Ellie Salthouse – 2:09:01
Lisa Marangon – 2:09:30
Tara Prowse – 2:10:40
Chloe Turner – 2:10:51
Courtney Atkinon's bike video

Emma Jackson's bike video

Melisson Rollinson's Noosa finish

Racing Machines

2011-10-26T14:01:00.000+11:00

A well known sports nutrition company has a memorable print ad which features a photo of a famous, sponsored athlete alongside the words "Train, train, train, train, train, train. Race. Train, train, train...". The point being that these guys spend a lot of time training, and choose their races carefully with the intention of racing well when they do. By implication, you wouldn't say they over race!!!

On the flip side, there are athletes in a range of sports who seem to race almost weekly, especially if you average out their events across the year. In particular, cyclists can go through periods of racing multiple times a week, not to mention team sport athletes who must front up each week to perform throughout a season - surely a tough task. Nevertheless, these folks face up to competition without blinking, like it's part of their DNA.

Those contrasts don't necessarily relate only to elite, professional athletes since the same tendencies permeate through to amateur athletes, also - I'm sure you can think of friends who seem to be always training, and other friends who jump into any race they can. Certainly, in my area keen multisport athletes can find some kind of race on almost every day of the week during summer, let alone just on weekends, to satisfy every desire for an adrenalin fix. Just don't worry about the impact on the rest of your life!!

But are these racing machines onto something that the lesser raced athletes could tap into? They seem to be primed (almost) every time they line up, and even allowing for some performance blips they seem to consistently go pretty well at whatever they tackle. The reality is that the answer is not straight forward, because not only does it depend on the individual but also on goal races, longevity, attitude and more. Let's look a little more at it all...

Firstly, this is not a discussion about extremes - racing a lot or a little - because like everything there is a middle ground, which itself is not clearly defined!! Also, the amount you race can vary across the year, from off-season to peak season, or the lead-up to goal race. There's a lot to be said for/about each phase.

The background for racing is a base level of fitness - this is an assumption. Another critical consideration is the sport you'll be doing the racing in. Swimming is easy on the body, and running is hard on the body. This difference will impact and limit the amount of racing you can do. Typically cyclists can / do race a lot because it is low weight bearing. This is all obvious so the definition of "racing a lot" is relative to the sport(s) you do.

Racing a lot has many benefits, from the skills and tactics you develop and refine, to the top-end race fitness that comes from the associated intensity for nothing really replicates the effort of a race. Then there's the adrenalin, enjoyment and excitement of being in the heat of action. The downsides of racing a lot is that you need to spend time recovering to race again rather than training, and thus over time can experience a net loss in some aspects of fitness - you can only sustain high frequency and high performance for a limited time. Also, there is cumulative fatigue, physical and mental, from continual racing, especially if you put yourself on the line with each outing.

Going back to the key assumption we made earlier - the need to have a base level of fitness - is perhaps the key reason why an athlete might not race a lot. This is especially the case the longer the goal races are since training for a marathon or IM will necessarily require you to devote successive weeks putting together consistent training. The problem with this approach is that it is easy to forget what racing is like, and the mental and physical skills needed to perform. Training can be a comfort zone, and sometimes the more entrenched you get in this comfort zone the harder it is to bring yourself out in order to actually achieve the performance goals you set.

In this context, racing too little is a negative since even occasional racing reminds you about the end point of a training phase. Nonetheless, some people just enjoy training for the joy of being fit and the challenge of seeking variation in training.

On the other hand, racing a lot can be used as a key tool to prepare for key races, to use the benefits we mentioned before of developing top-end fitness so that you're primed for goal races when they arrive. However the value of racing as preparation will depend on the length of your goal race - think specificity - eg, a 5km run race is of limited value in the immediate lead-up to a marathon. But for short course events, lead in races are ideal preparation and with a base level of fitness can and will bring you to physical and mental peak...although the timing and combination of lead in races should be carefully considered.

But what of the people who do race endlessly? Sure, they are well-oiled in the routine of racing, and likely drunk on the atmosphere of an event, but I suspect they are perhaps missing out on what could be a breakthrough performance because they don't really allow themselves the chance to focus on any particular race, and they carry residual fatigue from race to race. Plus, their fitness will have rather narrow range defined by the style of racing they do, which may not be a bad thing, but would likely be filled with weaknesses in their capabilities due to relying on racing as training.

So it really is the middle ground that is most effective amount of racing to do. Vary the frequency, length, format, tactics and intensity of racing throughout the year to suit your training and fitness progress towards you goal events. Choose races with an objective and then set out to achieve them - what you take from a race is not just the end result, but the process to achieve that result. All this means that sometimes you might race a lot, and other times you might not. The excitement of racing will be there when you do, and you'll allow yourself the opportunity to focus on each race and perform to your potential.

NY marathon...on again, off again, on again, off again...

2011-10-25T21:36:00.000+11:00

It's been a rocky road since my previous running update last month, talking about redundant body parts when my pesky little plantaris tendon - the "monkey muscle" as it's sometimes referred to in the medical world - was causing me grief. Why oh why, and not two months out from the NY marathon. It seemed like such a silly little injury, but as they say, anything that keeps you out of a major competition is a major issue. How true that is!!

So to cut a long story short, I'm out of the NY marathon (again) this year, finally cancelling my entry last week but in reality the writing had already been on the wall for several weeks. I've accepted it and moved on...but talk about frustration and disappointed!!! Words could not explain my torment and exasperation. But the sun still came up, the birds were singing and life went on...as it always does.

Often it's only when you finally let go of something you've been holding on to - for me it was the dream of running the NY marathon - that you realise you were actually building it up to be a much bigger deal than it actually is. We're not talking life and death here, just the trivial indulgence of running. In looking back I was obsessing about it all...the race, my injury, recovery, will I / won't I be able to run, the impact on my goals...and it was causing unending grief and frustration. So as much as I'm really, really, really disappointed not to be going I'm also relieved that the decision is made and Ms A won't need to endure my grumpiness that went with the situation.

But back to the details of the injury...

In my last update I'd just had a cortisone injection into the sheath of the tendon, where I first learned about the uniqueness of the plantaris...lucky me!! After 6 days of rest / no running I started running. It was OK, but not great. Trusting in the effect of the cortisone I kept on running, and it didn't really get any better or any worse; the trend seemed to slightly be towards being improved. Then I went for a longer run, and at about the 1 hour mark it got a bit worse...but I kept running. Eventually it got much worse - I think I undid the good of the treatment and was back to square one. A dumb, newby mistake.

So back to no running and almost a week later - now 4 weeks post initial injury - I had another cortisone. 8 days later I went for a run and 90 seconds later stopped, injured, and walked home. NY marathon was 4 weeks away and I was seriously running out of time, literally.

As luck would have it, the husband of one of Ms A's best friends is a very good orthopaedic surgeon, Dr T, specialising in foot and ankle. Although I'd contemplated cutting myself open and snipping the tendon I hadn't...just. But Dr T could do it properly, and he generously slotted me in 4 days later to once and for all get rid of the problem. I was relieved, even though it would 100% rule me out of NY, but would be back running within a week or so...pain free!!

Then something amazing happened. I had a work trip to Perth and while at the gym that evening thought I'd hop on the treadmill to confirm what I already knew...but to my surprise, I ran for 20 mins!!! How could that be? The next morning I ran for 45 mins and was in heaven...and NY had gone from < 50% chance to > 50% chance. The surgery was put off, and my spirits lifted.

But that didn't last long. Only 3 days later during a run that felt great, I got to the 30 min mark and things went bad. However, although it was in almost the same spot, the symptoms felt strangely different to the existing tendon problem - this was more like musclar knotting and tension in my calf, adjacent to the plantaris tendon. I can deal with muscle issues, I thought, as I hobbled home. At least I thought I could deal with muscle issues...

2.5 days later I thought it had loosened and eased, went for a run and got 30 seconds this time before turning to walk home. That was a make-or-break run, and since I was broken NY was back off...again. 4 days rest, physio, self massage and I tried another run which went multiple times better than the last one. Three times better, actually, meaning 90 seconds before it started to tighten up. It was like being whacked again, but this time seeing the whack come towards me. I was getting sick of walking back.

So here I am now after seeing my doctor this morning - she's not sure what it is since I'm symptom free now and really does feel like it has eased. The lumpiness where the knot - or spasm - was has softened and gone down. We're going to get an MRI scan done, and also to try a little run...I'm hopeful but realise the recent pattern of trying hasn't been good. Wish me luck...

Failing Gracefully

2011-10-18T21:46:00.003+11:00

What's the only thing as bad as a DNF? A DNS. I know because I've done both in the past 6 weeks...failing on two counts and on two occasions. Not to mention another DNS in a goal race in a couple of weeks time. Epic fail. Suffice to say, it wasn't meant to be like this...

This article is not a tale of my woes...I've done enough sulking...but about when and why a DNF or DNS is actually a smart move. Although my issue was a pesky little injury (yet anything that keeps you out of goal competition is major issue) there can be a myriad of things that result in DNF or DNS.

No one takes the decision to DNF lightly, especially if it's a goal race / race you've travelled to do it / you're going well in / you're pride is strong / other reasons. Pulling out causes no end of torment, which is probably why people usually choose a spot where there's few people around to step off the road where only fellow athletes will see you. There's the hassle of getting back to race central, questions from friends about why, and more. Sometimes it would seem easier to just finish, but that's not the point. To DNF means a conscious action was taken for what was a valid reason at the time...so let's consider some of those reasons.

Perhaps the most common reason for DNF is injury, when the decision is usually obvious and is made for you. However some injuries allow you to keep on competing, but with painful consequences afterwards where only you can make the decision if it is worth it. If it is a big, goal event with some downtime scheduled afterwards then perhaps continuing could be acceptable. But what if the injury is compromising / hindering your performance, regardless of how big the race is, would you still push on? There are no black and white rules in this regard, but I'd suggest it would be prudent to think beyond the finish line and what competing with an injury - a high stress situation on your body - would actually mean once the excitement of the event has passed, usually by about Tuesday, and how you would feel then. Sore and sorry, with no magic potion to fix you up. Make sure you can fight another day by acting sooner rather than later.

Other than injury, another reason for DNF could be fatigue. In most cases there is little excuse or reason for being fatigued going into a race. A race is a race, afterall, and is worthy of the respect of making sure you can give it your best shot of achieving the goals you set for it. Nonetheless, things don't always conspire to allow that which is when it is worth considering the value of continuing. On one side is the experience of being in a race, and learning from it about how your body responds while fatigued. On the flip side is the value from saving your body so it can perform to it's potential on a day when you've got your 'A' game in hand.

The other factor in DNF'ing due to fatigue is what other people will think...but question if that is really important to you, or if they really care beyond curiosity. One problem in pulling out from a race once, is that your mind now accepts that this is OK to again, and possibly again. So you need to only use the fatigue related DNF card very sparingly.

Further factors in people DNF'ing tend to be emotional, which is a container for all range of matters that may be affecting you - stress, family, work, etc. No one will truly understand your emotional state, and thus no one is any position to question your actions. Do what you need to do to manage your situation.

Sometimes you hear of pros who DNF saying "it just wasn't my day", and that they're better to line up again soon in order to further their professional standing. This action divides observers who on one hand say they're soft and should tough it out, versus those who respect that their careers are short anyway, are are better off seeking opportunities where they can succeed. I guess we should walk a mile in their shoes before casting opinion.

DNF'ing is an inglorious exit from a race when things aren't going right, whereas a DNS is pre-empting a forecast poor day. Often the same factors come into play as for DNF, and at least you can avoid the spotlight that a DNF shines by not lining up in the first place. The only downside of this is missing an opportunity to see what might have been once the gun goes...lots of people have surprised themselves by just starting and seeing what happens. In deciding about a DNS or not make sure you're only being informed - and not influenced - by others. After all it is you that is facing up to the event, not them.

Whether you DNF or DNS, one things I've learned from coaching athletes is that they're always thinking ahead to what might be next time they can line up - they're optimists. So if you DNF or DNS then make sure you understand why you did so, and then look ahead to the next race and an opportunity to correct the situation. For as Muhammad Ali said, "Inside of a ring or out, ain't nothing wrong with going down. It's staying down that's wrong.".

Changing Plans

2011-10-16T18:39:00.000+11:00

I often write about the value of having a plan for how you approach your sporting goals, which provides you with direction and motivation. But a wiser person once said "When you go into battle, have a plan. But then expect the unexpected and be ready to change your plan."

While sports is not necessarily a "battle", as such, the sentiment quote holds well for sports both during preparation and execution of a race. Things rarely ever go perfectly to plan, so it is the people who see the opportunity in change that come out the best. At risk of overdoing the quotes in this article..."When the winds of change are blowing, some seek shelter. Others build windmills."

There's all kinds of reasons for changing plans, whether you do it on your own accord or it is "forced" upon you. In this article I'll look at the forced plan changes and some strategies for coping with them, whether it's because of family / work pressure, bad weather or an injury. While they are annoying there is usually something you can do to make the best of the situation.

Firstly, let's classify changes into micro (1-7 days impact/duration), moderate (1-4 weeks) and macro (more than 4 weeks). The reason for these groupings is that the approach you take will differ. What makes things trickier is when an interruption begins as micro and extends to moderate (or macro) - knowing the length of the interruption in advance helps a lot, otherwise you'll be changing plans blindly on the fly. This is often the case with injuries.

So let's look at each grouping and the kind of things you should consider:

Mirco
In the grand scheme of things, impacts of these nature are a blip on the radar. There's a golden rule of training that says if you miss a session to never try and make it up by slotting it in elsewhere, which is quite correct. However, if you're faced with missing 1 or more sessions in a week then it is possible to re-plan your week to re-prioritise the sessions you can do in order to get the key sessions done, which themselves may need to be re-designed depending on the nature of the sessions.

It's hard to describe in writing, but in essence top priority should still be your long ride / run (of some length) even if every other session is missed. After that, look to include the priority 2 sessions as identified by your coach, allowing adequate recovery between all sessions. The details of sessions may need to be changed (eg, shorter) to fit into the available time, or sometimes (depending on the circumstances) just training can be more important than the details. You're actually making successive mini-plans as circumstances allow.

Even if you miss a whole week of training the impact is greater in your head than on your body. In fact, a week off can be a blessing in disguise. The golden rule holds true, however, in not trying to double up sessions to fit in ones that you've missed...you should still view sessions in the context of week, and not individually.

Moderate
Interruptions of 1-4 weeks will, by necessity, have a bigger impact on your plans, and possibly your goals. During a longer interruption the key is to just do what you can, where the point about just training being more important than the details being even more relevant.

If your interruption is due to injury then look at the training options that you can do. Cross-train, do complementary core strength work, and more. Hopefully you'll have a timeline for return to training, and will need to adjust your training thereafter to allow for the break you've had, and your goals ahead. While injured you need to be very adaptive to the circumstances of your injury, what it allows you to do and when you're able to get back into routine.

If your interruption is due to other circumstances then the likely constraint will be time availability, and probably also training equipment and venue access. In this case your training plan will need to adapt to the scenario to do the best you can. If circumstances allow, try to keep some kind of routine and structure within the constraints or otherwise just train. Be conscious of the combined stress of everything you're dealing with, in combination with the physical training stress.

Following a moderate interruption you'll need to plan for your return to routine, and not just assume you'll pick up where you left off. This will depend on the circumstances of the interruption.

Macro
A long-term interruption requires a long-term view to the impact on your plans, in particular for things like planned events and the feasibility of doing them. Compared to a moderate interruption, on a macro scale the key difference is that you need to accept the situation and be patient about your return whereas often when you're out for 1-4 weeks your goal is to maintain what you've got in terms of fitness so your return is as swift as possible.

On a macro scale you accept that you're reasonably going back near to square 1 once you get going again, and thus your plans need to reflect that. This is not to mean that you can "let yourself go" during the interruption, but that you need to be prepared to invest significant time and patience into your return. It's a state of mind and perspective shift.

Changing plans is not a sign of failure in your plan, but rather than you're responding proactively to the scenario rather than working against the reasons for the change of plan. You need to work with it and not against it and realise that there are always multiple ways to deal with an interruption, and that the path you choose should be based on what is the best direction for you at that time. Just do the best you can in the circumstances.

Race Tactics

2011-09-28T19:09:00.001+10:00

What do you think about during a race? Are you hanging on for dear life, out of control and doing whatever you can to get to the finish in whatever state that is. Or are you in control, measuring out your effort across the whole race, and following a race plan which might include changes in effort at strategic times with the objective of getting to the finish faster than, and ahead of your competitors? Whichever approach you take, they both represent race tactics...whether good or bad.

Race tactics often seem to be the things that only the elite use. But just as any well planned training plan covers the three essential aspects of fitness, technical and tactical skills, so every race should include consideration for your fitness level, technical abilities and tactics to maximise the other two aspects. So to that end, race tactics are for everyone, and something only the naive would ignore.

A few weeks ago Chris McCormack did an interview in which he talked at length about tactics in the Hawaii IM, and in particular, what he felt various athletes should be doing before and during the race to ensure the race played out in their favour by both controlling what they did and influencing others in their favour, which is difficult because each other athlete would be endeavouring to do the same!! This is why Macca talked about the importance of pre-race semantics (propaganda?) to put his thoughts in the minds of others that would hopefully reap rewards on race day.

It was a fascinating dicsussion primarily because in 2010 Macca raced one of the best tactical IM races in history, not just on the day but in the years beforehand. It was almost as if he wrote a script with roles for each athlete, and then executed it like a Steven Spielberg directed film. History records that he won a brilliant race, where race tactics came through that involved physical and mental mastery, and intimately knowing himself, the course and the tendencies of other athletes.

However, of course, Macca is unique and very few of us perform at a level to execute tactics like he does. Nonetheless, there are lessons from Macca that we can all learn from and apply to our races so that our tactics - essentially the decisions we make - ensure the best outcome from our races.

Here are some of the key race tactics points:

1. Know yourself and your capabilities. There's no quicker way to bring your race down than to try performing at a level that is beyond what all indications beforehand suggest you are capable of. Great tactics involve pushing to your limits - and occasionally a smidgeon beyond - based on knowing what your capabilities are and how far / hard / fast / etc you can go for. Tactics invole knowing whether you are able to change your pace, by how much, for how long - should the need arise - compared to a sensible base pace. Pacing tactics make or break races.

2. Know the course. The course is a fixed aspect of the race, so it pays to knows the geography in advance to not only train appropriately, but also to plan your tactics and strategy for each part of it, for example, the most appropriate way of climb the hills depending on length and steepness. Knowing the course also implies consideration for the length, since tactics for an Olympic Distance triathlon are vastly different to those for an Ironman. Also, knowing the course can also mean being familiar with prevailing weather conditions, including heat/cold, winds and more.

3. Know your competition. While not necessarily applicable for everyone, for those who are racing for a placing it is due diligence to know who your competition is and their relative strengths and weaknesses...as much as you can. This helps to know how to - or whether to - respond to their performance during a race (within your capabilities, of course!). Also, as Macca points out, knowing your competition also means knowing their mental game, and whether you can influence that.

4. Expect the unexpected. Race tactics really only represent an idealistic plan assuming everything else going according to script. However there are countless uncontrollables that affect your race, and turn your tactics on their head. That is why any plan must have have the capability to be changed on the fly, whether the fall-back is plan B, C, Z or one you'd never considered, which is where experience from training and racing comes into play. The one thing you do want to avoid is being too reactive to events around you, otherwise you have lost control of your race.

5. Manage risks. In conjuction with expecting the unexpected, you need to manage the risks associated with any race tactics you employ against the benefit it might bring towards the eventual race outcome. Put into practice, the risk of going too hard too early will surely bring you undone later on...as will surging too hard mid-race. However, you might decide the effort to bridge a gap to group is worth it for the benefit of the group dynamic. You need to decide these things as you go, based on knowing yourself, the course, competition, etc.

So bringing all these things together - plus a host of others - allows you to plan optimum race tactics in advance, and be prepared for a range of scenarios to occur and know what is the best thing to do. Each race scenario you find yourself in is also an opportunity to learn more about how you body actually responds so that you might be able to better optimise race tactics in the future. Race tactics are something you never completely master - but practice sure does help - and is why sporting competition is always intriguing because no two events are ever the same.

Sports and ballet

2011-09-21T21:49:00.001+10:00

I recently went to the ballet for the first time, to see a major production by the Australian Ballet company of the classic "Romeo and Juliet". To say the least it was eye opening - even from our nose-bleed seats - for the scale of the whole performance...it was spectacular. But during some of the slower moments of the show I started noticing similarities between the ballet and sports, and what things we can learn from professional ballet because often it is only when we think laterally that you see where opportunities are for development and improvement.

To start with, one obvious difference is that ballet is non-competitive (although the film "Black Swan" might suggest otherwise!!), without any sign of a start or finish line. Ballet is primarily an artistic expression of a story in a way that is like poetry in motion, with all the grace, beauty and smoothness of a fairy tale. But once you start to look at the dancers, the sets and more the similarities appear...along with things we can learn from.

Starting with the dancers...they are amazing. Like all specialists, they have physically evolved to suit the needs of their performance both in appearance and how they move - duck feet everywhere!!! These dancers have evolved during their career to develop the characteristics to support their activity, honed by hours and hours of practice and rehearsal. Their skill and control of movement is equal to top athletes in any sport, where the principle dancers are the highest ranked ones at the top of their game.

The sets on stage are large and elaborate, providing the setting for a performance that would otherwise lack context. The sets create a scene, and do far more than simply provide background and colour. The sets are much like a race village and finish chute, where without them a finish line would simply be a line in the dirt. Like the sets, a race finish arch provides focus for the effort being put in by athletes, with the orchestra providing the live music.

Ballet performance seems to be a mix of abstract and random movements, but choreographed into a sequence that portrays the story being told. But if you saw a dancer without the context of sets and choreography it would seem to be random, surrounded by support dancers weaving and twisting across the stage...at least that is how it appears to my unfamiliar eye. I often think this is how a triathlon looks to similarly unfamiliar eyes, where there are races within races due to wave starts for different age groups - people are swimming, riding and running everywhere in seemingly chaotic fashion, but to a person who understand the nature of such events, the competition is clear. Each pursuit - and every sport - has aficionados who see and understand the intricacies being demonstrated and the people who are doing them.

These are just three areas where I could see similaries between ballet and sports, and as I pondered further there were also lessons to be learned from the ballet, not just the performance I was witnessing on stage but what must happening behind the scenes and in practice.

These top ballet dancers are so good because of endless practice, but I would venture to say that beyond the basic skills of dancing, there would be volumes of 'deliberate practice', that is, concentration and thought towards every movement and it's role in the overal performance. Think of a dance instructor correcting what is seemingly a minor alignment in a dancer's routine, which might seem trivial but if it was left unattended might lead to further small routine flaws...each of which adds up. As the old saying goes, only perfect practice makes perfect.

The lesson is that when in training, practice and refine every aspect of your performance as if you were doing it in a race...because eventually you will be. Train with the perfection you want to race with.

Continuing that theme, the dancers seemed to move on auto-pilot as if this show was their life purpose. In reality, they had rehearsed the performance so much that it was automatic, like a singer who performs the same songs at every concert so the words and tunes are automatic. Rehearsal would have been repetitive, boring, tiring, demanding and more, but that was necessary to achieve the final outcome.

The lesson is that sports training is also repetitive boring, tiring, demanding and more, but that is also necessary to perform in races. Rob de Castella used to day that (elite) running is 99.9% drudgery, and 0.1% glamour. I think he over stated the glamour aspect.

The final lesson I learned is that the best dancers are all-rounders. They could have stepped into any of the other roles and excelled. They had worked on all aspects of their dance performance so that nothing was lacking, and it would have been this dedication that led to them being the best dancers and filling the lead roles. Carry this over to sports and it is clear you need to work on all aspects of your fitness and performance, and while you will never be able to run like Usain Bolt AND Kenenisa Bekele, your should include elements of each type of training in your overall, year-round program to round out your performance.

The actual story of Romeo and Juliet we saw is well known, and although we couldn't understand why some parts performed as they were, in looking back on the show the story was clear...which a credit to the dancers and director who brought a story to life simply through music and dance. The final product, however, was the combined result of so many things and contributing elements that to consider them all is mind boggling. It's the same with sports performance, where success goes to those who firstly see the whole picture, and secondly who act upon it.

Redundant body parts

2011-09-14T11:37:00.000+10:00

I had a bit of a human anatomy lesson yesterday, which is also provides for a great trivia question...how many parts of our body can you name which are redundant? An obvious one is the appendix, that is usually taken out when it causes problems...which happened to me in 2000 when mine burst/ruptured and needed emergency surgery to scrape the remnants out. Personal experience is always a great way of learning trivia!!!

Well there is at least one other redundant body part, about which I now also have personal experience. It is the Plantaris tendon and associated muscle, which is in your lower leg and stretches from just below the knee to the heel. The Plantaris muscle is small and thin. In fact it is so small that it is missing in 7-15% of the population. It is known as a vestigal muscle, which suggests that we have somehow evolved and that we don't really need the muscle (and tendon) anymore. Some friends have already told me that since I still have the tendon it means I simply haven't evolved...but I prefer to think of myself as being a more complete person!!

Apparently the tendon is often used by surgeons as a donor site for tendon repairs elsewhere in the body. There is no apparent loss of function by surgically removing the tendon, and similarly if it ruptures...apart from the associated pain when that occurs.

The reason I know this is that my goddam Plantaris tendon flared up 10 days ago in a race that I was a DNF from...something I haven't done in decades. It came out of the blue, feeling fine during the warm-up, and only starting to hurt about 2-3km before getting worse until I pulled out at 5km. Perhaps a contributor was having a deep massage the day before, in fact Ms A asked if that was normal practice, which I dismissed to an extent, having no problems previously. Anyway, lesson learnt - no massage the day before racing anymore...

Initially I wondered if it was another calf pull/strain/tear, but was soon apparent this injury was "different" and that the tendon was the actual problem...notwithstanding that I always have tight calves!!! The strange thing was why it happened since the Plantaris is such a minor / insignificant part of running. Nonetheless, it was inflamed and after a week and two physio visits I checked in to see my excellent doctor yesterday morning, with an ultrasound and injection in the afternoon...I do like it when things happen quickly!!!

It was interesting talking to the sonographer / doctor about the circumstances of injury, and hearing about the redundancy of the tendon/muscle. Apparently a Collingwood footballer ruptured his recently and was back playing 2 weeks later once the pain had settled...he simple didn't need it. Some internet research says it is commonly known as "tennis calf" since it is often sudden movements like in tennis that rupture it, again with no on-going problems. So it seems I might have been better off actually rupturing mine rather than stopping short and resting it...sigh...

Anyway, we've taken some positive action and I'll be back running next week...with tendon still in tact!!! At least I'll be better prepared for trivia questions.