| All about T-rex of Tri |
T-rex of Tri
Joined: 13 Jan 2005
Location: Wellington, NZ
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| Year on year totals |
2003
Swim - 650m
Bike - 1880km
Run - 531km
2004
Swim - 25125m
Bike - 4111km
Run - 1473km
2005
Swim - 139930m
Bike - 6244km
Run - 1510km
2006
Swim - 201462m
Bike - 7665km (A few k on rollers sadly an indoor cyclist now)
Run - 1683km
2007
Swim - 139339m
Bike - 8594km (All outside)
Run - 1494km
2008 - 25/8/08
Swim - 145349m
Bike - 7586km
Run - 1252km
Goals for '08 in distance terms.
None at all, do less mountain biking, stay healthy, have a great winter with lots of swimming and running and smack it hard next year. (Oh yeah, once I've got these pesky 2 Ironmen out the way first). I've seen enough evidence that if I manage to do what my coach tells me then I may be able to make it to the back of the front of the pack instead of the middle of the pack! |
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| Races |
2008 Races
Ironman New Zealand- Taupo, NI
01/03/08
S3.8k B180k R42.2k
Time - S:1:13:08 B:5.20:14 R:4:04:02
Position - 257/1080
Happiness - 9.5/ 10
Great race, very solid result.
Challenge Wanaka Ironman - Wanaka, SI
28/10/08
S3.8k B180k R42.2k
Time - S:1:11 B:5.30 R:5:06
Position - 57/119
Happiness / 10 - 8
Great race, not great result.
2007 Races
K2 Road Race - Thames, Coromandel
28/10/07
B192k - 2300m vertical
Time - 6:54:13
Position - not 1st
Happiness / 10 - 6
Blew up at 100 miles!
Scorching Duathlon
2/9/07
distance 5/20/2.5
Time - 1:18
Position - 8 / 25(ish)
Happiness / 10 - 6
Levin Half Marathon, Taupo
5/8/07
R21.1k
Time - 1:38:00
Position - 83rd Open Male from 300+
Happiness / 10 - 7/10
Not fast but great to finish in one piece.
Wellington Half Marathon
24/6/07
R21.1k
Time - DNF
Position - Last
Happiness / 10 - 0/10
Through 5k in 7 min miles then hit curb and ripped hand up again 
Xterra NZ
15/4/07
B40k
Time - DNS
Position - Last
Happiness / 10 - 0/10
No chance of starting with hand.
Odyssey MTB ride - 300k
8/4/07
B320k
Time - DNS
Position - Last
Happiness / 10 - 0/10
No chance of starting with hand.
R&R series MTB race
1/4/07
B40k
Time - DNF
Position - Last
Happiness / 10 - 0/10
2.5k in and cut hand to smitherenes, 4 days in hospital
Wellington Standard Distance Champs
Very Windy Day - 18/3/07
S1.5k B40k R10k
Time - 2:28
Position - 15 / 60
Happiness / 10 - 8/10
Ironman New Zealand 3/1/07
S3.8k B180k R42.2k
Time - 11:47:42
Position - 395
Happiness / 10 - 7/10
McMillan Memorial Du - 28/1/07
R2.3Mi / B4.6Mi
<30 Mins
2 / 12
9 / 10 - Hello Mr Hurtbox!
Greenmantle Dash Hill Race - 2/1/07
R2Mi
22:47
51 / 119
6 / 10 - downhill poor
Edinburgh NYD - 1/1/07
S400m B11mi R3.5mi
S7:40 B36.59 R27.07 - 1:13:51
23rd of 317 finishers (less some teams) S41, B25, R43
7 / 10
Key:
Distances
Time
Position
Happiness / 10 |
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| Personal Bests |
Run
5k - 19.46 - 25/9/05 (Scottish Aquathon Champs)
5Mile - 32.35 - 26/8/05 (Kilmarnock Trail Race)
10k - 41.12 - 10/5/05 (Troon 10k)
10Mile - 72.21 - 8/5/05 (Deeside duathlon)
1/2 Mara - 91.32 - 19/3/06 (Girvan Half)
Mara - 3:41:21 - 2/10/05 (Loch Ness mara)
Bike
10 Mile - 24.12 - 13/10/06 (Old Loans Course)
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| Calendar 09 - 2010 |
< Sep, 2010 >
| Su | Mo | Tu | We | Th | Fr | Sa |
|---|
| | 1 | 2 | 3 | 4 |
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | |
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Mon Aug 24, 2009 8:39 am T-rex of Tri
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Well I said that I'd do it this way... so again I'm drafting up what I'm going to send to the Company Newsletter for my publicity leading into the world champs. Maybe a quick monthly update for all you people who don't want to read it...
Training
It would be fair to say that I've been doing a lot of training over the last month... Maria found a very good sports masseuse for $40 an hour which when you convert to pounds is almost nothing, so a weekly appointment there is excellent. Anyone in Wgtn looking for someone give me a shout as John is a good guy who does good work.
Injury
I probably reported in my last blog that I've had a spot of an injury in my hip after a marathon in the end of June. Well July was written off for running training and much of August. I've only been running at all in the last 2 weeks, starting with walking and jogging about 50 / 50 and working up to 80 / 20 and now to 100% running up to about 40 minutes, which is good. I hope to get to an hour by the end of this week and then we should be away. Key to recovery has been working on hip strength through a series of physiotherapist exercises and that is a work in progress, generally firming up the core.
I'll get there.
What else...
Life has been pretty busy generally. Had a great day off of training and from work on Friday with Maria... we rarely get to do nothing together, so took the opportunity to in the sun. It was fun.
We watched District 9, the new Peter Jackson flick in the evening... if you get to go the cinema soon then go see this film amazing.
On Saturday I saw Wellington retain the Ranfurly Shield, my favourite trophy in rugby... everyone comes to Wgtn really up for their games... the pressure is tough, I'd rather that folk came along and laid down... but it's great fun. Read about it here!
http://en.wikipedia.org/wiki/Ranfurly_Shield
We have a defence against Canterbury this weekend with potentially Carter and McCaw playing for them... I hope we have Nonu, Jane, Ellison, Weepu, Rodney all back as we will probably need them!
Write up for newsletter
Hello everyone... time for round 2 in the lead up to the World Triathlon Championships in Perth... this month I'm going to talk about something that may be slightly frowned upon by Adrian, it's time outside the office and training. ;o)
In order to do endurance sports as an amateur the big trade offs are how much time you can spare for it and how much training your body can take. Shorter distance sports tend to rely more on how much you make of the limited time that you spend on your sport.
In my early year's of training I went through periodic spells of over training http://en.wikipedia.org/wiki/Overtraining where I would make a bit of a mess of myself, as time has moved on I've got myself a coach who looks after how much training I do.
Coaching
Coaching for me started when I came out to New Zealand, I didn't really know where I wanted to go but knew that I wanted to maximise what I put in. I found a local coach in Kevin Nicholson http://www.trigoals.com/ who took me forward in leaps and bounds over the two years that I used him, Kevin is now Maria's coach taking her to the world championships and she will also get to wear the FNZ logo.
After Ironman this year it was time to move on though and I now use a coach from Scotland who I have known for years, Stewart Bailey. He has had some great results from juniors and I'm one of his first long distance (in terms of distance to coach and in terms of distance that I compete over). Long distance coaching is quite common in triathlon, what is important is giving the feedback to the coach to understand how I'm going and how he needs to adjust my training.
Weekly training
For this world championship I've been typically training between 15 and 20+ hours, I just read what I need to do from the spreadsheet sent to me by coach and do those things. This might be 1-2 hour easy cycle or it might have far more specific points such as 3 * 15 minutes at tempo pace with 2 minutes easy rest in between. Different sessions are geared towards build and recovery. I understand the theory on a high level but leave it to coach, if I really need to know then I can ask Maria who is a Phys Ed teacher and a Sports Physiology graduate out of Otago.
In July my hours of training looked as follows:
I'd rather that my training hours were more made up of running but the injury to my hip sustained in the July marathon has meant that it has been a very cycle focused build up to the race.
On top of the 3 triathlon disciplines there has been a chunk of time dedicated to stretching and core strength... I guess it reminds me that I'm not as young as I used to be... I'm hoping that core strength work can help me back to my best running.
Typical week
Below I'll outline my typical week:
Monday: Bike to and from work (26k) 30 min gym session 90 min evening bike
Tuesday: Bike to work at 6am. Swim 2k in a squad at 0630. Bike home. 60 min bike plus a run (a bike then run is known as a brick session, and are important to work on to run in a triathlon)
Wednesday: Bike and from work (26k), 30 min lunchtime run. Bike after work (50 - 60k)
Thursday: Bike to work at 6am. Swim 2k in a squad. Arc trainer for 30 mins at lunch. Aquajog for up to an hour after work (This session has been as I haven't been able to do my 90 minute Thursday run with injury and cross training replaces running to some extent).
Friday: Rest Day Bike to and from work 26k and half an hour in the gym working on core stability.
Saturday: Swim up to 3k, Bike up to 4 hours (about 120k) and then up to a half hour run.
Sunday: Swim 2k, Bike for a couple of hours, optional run.
Distances of sessions and intensity of sessions is varied depending on which week we're in of the cycle, some sessions are pulled out in easier rest weeks. Usually there are 3 weeks "on" and one week "off", an off week might only have 14 - 15 hours training in.
Conclusions
As you can see it takes up a lot of time, but hopefully it'll lead to a good result in two month's time.
http://www.ldworlds.org.au/en/default.htm
Previous replies
Poet - swimming 16 minutes for 1k is just cheating in my view!
Savaloy - not long till your worlds... will be keeping an eye out... if you meet any Wellingtonians then chances are they know me... so say hello!
Pete - marathon just about killed me... well done on Norseman... eternally jealous!
Paul - love strong... hee hee!
iainm - be sure to get in touch... I can help!
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'Mon the Biff
~ Last edited by T-rex of Tri on Wed Aug 26, 2009 1:59 am; edited 1 time in total
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Mon Aug 24, 2009 9:15 am edlcsre
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Hey Andy
Mighty impressive training diary you have there!
How DO you have time for that much training? is it fair to say that the social life is pretty much on hold during the on weeks of training?
I am really struggling with tiredness at the moment, despite not seeming to be doing anything like the level of training i was, i guess 3 weeks after Ironman it could well be a case of just being tired from the race itself?
Anyway, just to say its quite motivating to see the training diary, looking forward to stepping up when i start my structured training in September! Fingers crossed, anyway!
Chris
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What doesn't make you stronger Kills you!
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Mon Aug 24, 2009 2:37 pm Sue
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only just caught up
--glad the injury is healing
good newsletter
great Maria is so good 
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Tue Aug 25, 2009 9:40 am Poet
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It's still not cheating, though! I can't transfer it to OW, so find me an IM with a pool swim 
Nice description of your training schedule, too. I take it you count your cycle commute in with your total hours and volumes? If so, is it about 1hr (in total) at an easy pace, or is it varied? Seems like a great way to cop an extra 5 hours per week...
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Thu Aug 27, 2009 5:10 am savaloy
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Another good write up - yes, not long to the worlds for me - in transit at Dubai airport as I type - i'll look out for the kiwis - anyone i need to watch out for in the 40-44 AG?
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Swim smart, Bike strong, Run tough
Blog
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