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Just 3 weeks to go!

Past few weeks has been hectic.
Gosh owning your own home does eat a lot of time! Not content with having moved into our own place, we’ve been leaving our stamp on everything we could already. I have been putting up shelves, building a compost bin, turning and watering soil or repairing guttering… just to name a few.
Work has been a lot busier as well lately, with both weekends booked at the clinics and busier than usual weeks at work.
Obviously there is the wedding fast approaching and there seems to be a neverending list of things to do. Thankfully Julianne kindly project-manages, otherwise there would be no time left for me to do any training.  Thanks goodness we haven’t got children thrown into the mix!!
I did my 42km time trial today and ran the marathon distance steadily in 3 hour 10 minutes.  A three lap flat course which didn’t cross too many roads and had me on some quiet limestone paths in the area.  Was nice to run a three lap course as this will be the same as in Taupo with three 14km laps.  I am pleased to have ticked this session off the list as it will be the last time I run this distance until the event.  I will continue with a few more 2 hour + runs, tapering those off as the event gets closer.
Speed work is still top of the agenda for another two weeks before things get a little easier to allow the body to fully rest and recover.  Currently I have managed a sub 10 minute three km time trial and a sub 18 minute 5 km time trial in the past few weeks.  I will be looking to repeat or better these times as the next two weeks roll round.
Speed in the pool is also on the up with a new 25m PB of 13 seconds, however my cruise speed still seems to be around the 21-24 second marks over 4kms.
The bike is still going strong and I have been doing some interval work on my longer rides and continuing with the hill sessions and speed sessions which usually take an hour.
Well I must get back to work to complete the day.  It will be back home for a few more chores, wedding planning and I’m on dinner tonight -stir fry chicken. Lucky I got my 42km of running in this morning!
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by ironphysio on 7 February 2012  •  Permalink
Posted in Cycle Training, Running Training, Swimming Training, Weekly Updates
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Posted by ironphysio on 7 February 2012

http://ironphysio.co.nz/2012/02/07/just-3-weeks-to-go/

Only 7 weeks to go!

This week in figures:

Cycling        13.5  hours
Running         4.0 hours
Swimming     3.5 hours
A busy week off the back of the Tauranga Half Ironman.  We have just bought a house in Tamatea so are officially locals to Napier!! We move in this coming weekend so will have to work training around moving house.  The wedding also gets closer and closer.  We have been very busy meeting marriage celebrants, visiting the venue owners etc.  Once this is all over I’m not too sure what I’ll do with all my free time!
This weekend Julianne and I did a cycling 180km time trial with the Hawkes Bay Multisport club.  It was a three laps course from Park Island in Napier via Puketapu to Matapiro School return.  The day was best remembered for its windy conditions, but it remained dry and sunny which was a bonus.  I was able to wear my Aero helmet again so I was extra excited about the outing.  I broke away from the onset and rode the whole ride solo which was my intention.  It was a good solid ride and had some resemblance to what we might expect from the ironman course with hard headwinds and gradual ascents and descents and lots of flat riding.  I managed 5 hours and 22 minutes, fifty minutes ahead of anyone else doing the 180km ride and finishing before some of the slower riders who were only doing 2 lap.  Julianne completed the ride in 6 hours and 20 minutes (an excellent time).
Training Tip for the week
Don’t train with speed until you need it.
Arther Lydiard was a great believer that speed work was only necessary in training in the last lead up weeks to your MAIN event which you have been training for.  He and I believe that maximum anaerobic capacity conditioning can be achieved in 6 weeks.  Speed work can be a hindrance in the build and base phases as it is not only unnecessary then but also predisposes you to high lactate levels and the problems associated with that in a heavy programme.  It also is a higher risk activity for injury and so needs to be done with the athlete in great form from all of the long base and building and conditioning of the body to the activities.  Six to eight weeks should be sufficient 10 weeks out from the main event.  That allows 2 to four weeks of tapering, whilst doing less demanding speed drills to keep the great anaerobic gains during those six weeks.  More can be read into this in Lydiards book, ‘Running with Lydiard’.
Thanks for the support and messages from around the world.  Keep them coming, I do read them and enjoy them all.  It’s nice to hear what people are up to.  I also find it great that this blog is also helping others. Do let me know of any thing you may want my opinion on, I’d be happy to answer or even do my own research into questions I haven’t got an answer on and post it!
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by ironphysio on 16 January 2012  •  Permalink
Posted in Cycle Training, Training Tips, Weekly Updates
Tagged , , , , ,

Posted by ironphysio on 16 January 2012

http://ironphysio.co.nz/2012/01/16/only-7-weeks-to-go/

Taupo Ironman -8 Weeks

Tauranga Half Ironman Results

This weekend I completed the windy and wet Port of Tauranga Half Ironman (4 hours and 32 minutes, 8 minutes less than Rotorua event).

It started with a poor swim of 35 minutes -but then again everyone was slower than expected.  It could be because the swim is 100m longer than other half-ironman events.

My ride made up for the swim and brought me back on target (2 hour 21minutes averaging 38kph).  I have just purchased an aerodynamic helmet, so I’m really starting to look the part!

In the run I managed a solid 1 hour 31 minutes which was faster than I could do from a fresh start 2 years ago!

This result puts me on track for my Ironman goal of 9 hours and 30 minutes.  If I can go below this time I will get a good chance of being in the top finishers for my age group, with a possible ‘Kona qualification spot’ (Hawaai Ironman). This is the dream of thousands of athletes worldwide.

I feel nervous now that all my lead up events are over. But I am happy that I have remained injury free and am right on track with where I want to be at this stage.

Training Tip: Six Weeks of Speed Work

This week I am focussing on increasing speed work sessions.  Two of my five running sessions this week will be soley focussed on speed.  The speed sessions will be done on a track and will comprise of 100m and 200m repeats, drills.  I’m also planning either a 3000m, 5000m, or 10000m time trials.

On the bike there will be four sessions, one for strength, two for speed, one a group ride and the last one distance.

Swimming will be three times a week. One outdoor swim, one long pool swim and one focussed on short sprints.

The speed work will last for six weeks and then I will go into my taper.

2 Comments
by ironphysio on 8 January 2012  •  Permalink
Posted in Cycle Training, Event, Running Training, Swimming Training, Training Tips, Weekly Updates
Tagged , , , , ,

Posted by ironphysio on 8 January 2012

http://ironphysio.co.nz/2012/01/08/taupo-ironman-8-weeks/

Training Spot of the Week – For the Hill Lovers

Kahuranaki Road

Runs along Tuki Tuki river and then winds its way South to Elsthorpe.  You can either turn around there but I prefer to return via Middle road making the ride a lovely 130km loop from Napier.  I did the ride last week and did not see a single car for 45km of the ride. Beautiful farmland, forest roads and rolling terrain and mountain views.  Definitly not a ride for those who don’t like hills!

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by ironphysio on 1 January 2012  •  Permalink
Posted in Cycle Training
Tagged , , ,

Posted by ironphysio on 1 January 2012

http://ironphysio.co.nz/2012/01/01/training-spot-of-the-week-for-the-hill-lovers/

Taupo Ironman -11 Weeks

Weeks Training Totals:
Bike      210km
Run         42km
Swim        2km

Also:
Bike Hill Strength session 1 and half hours (Waipunga Road)
EVENT – Rotorua Half Ironman  2km swim, 90km bike, 21km run

This has been a fantastic week of training and competition.  Training totals were lower this week as I wanted to feel fresh for the Rotorua Half Ironman at the weekend.

I was planning to race the event at about 80-85% capacity so that I would be able to continue training following the event as normal. The weather forecast was not promising, with a lot of wind looming in the future. In the end there wasn’t any wind but, Boy, did it RAIN. From the time the starting gun sounded the heavens opened and didn’t close again.

Dino exiting waterMY ROTORUA HALF IRONMAN IN BRIEF

I went out fast in the swim, as many others did. Some competitors have no qualms about swimming over you and pushing you under if you are in their path! I found this out the hard way by not holding a good line around the buoy.  I exited the swim after 31 minutes, 70th overall but first out of the family team (Jules, her brother Shaun and their Dad).

I had a great bike ride, overtaking a lot -quite surprised to find at the 45km turn around that I had only counted 25 people going back the other way!!  At the end of the 90km bike, I found myself in 21st place and still feeling confident that I had my strong leg still to go.

The run was another story with a bad start. After 3 km I came to a fork with no indication of which to follow. The two competitors after me were as clueless and only the 3rd knew the way. A bit poor on the organisers’ side. Three minutes wasted in the pouring rain, meaning another 2-3 km to warm back up.

At the end of the undulating and hilly run, with the heavy rain and off road sections, I was quite relieved to finally see the finish line.

I came 19th overall, total 4 hours and 40 minutes, which is a rather pleasing result. I found out later that my bike time had been only 5 minutes slower than professional triathlete Kieren Doe, whom won the race in 4 hours 16 minutes. This is a credit to my long rides and probably the reason for my sore bottom.

TRAINING SPOT OF THE MONTH

During the week I found my new favourite hill for cycling.  Waipunga hill is just off state highway 2 as you leave Eskdale heading towards Taupo.It is a constant 3-5% gradient for about 16-25 minutes of ascent depending on your level.  You ascend a total of 300 metres in that time with no level or downhill riding. I will definitely make more trips there over the next few weeks. I had been told about the place a while ago but I was waiting for the end of the magpie nesting season to try it (I’m no sissy but a Magpie who’s protecting its nest can be a sore pain to anyone in the vicinity, as born by my helmet in 4 different places).

TRAINING TIP

Whilst running maintain a rate 90 steps per minute for each leg.  Good running turnover will mean light and efficient steps reducing pounding on the joints especially hips, knees and ankles.  How to measure this?  When running, count how many times your right leg strikes the ground over a one minute interval.  You should aim to make this figure close to 90.  Most people run between 70-90.  If you are on the lower end, it means that your running gait is long, high energy use and cumbersome. It will be hard for you to maintain this over distance.  I always think LIGHT, EASY, QUICK, FAST.  When running, ‘light’ means not to run with heavy footfall.  You should almost not be able to hear your own footsteps.  ‘Easy’ means don’t push hard, you should be able to speak in full sentences comfortably if you were running with someone. ‘Quick’ means maintain quick stride rate, keep this 90 strides or above a minute.  Once you become accomplished at these three areas in the order I have mentioned, over time, you will run ‘FAST’.

HAPPY HOLIDAYS!

Merry Christmas to everyone this week.  I will be spending my Christmas in Bay View with J’s extended family but hope to also get a cycle and a run in on Christmas day!! We’ll see…

3 Comments
by ironphysio on 18 December 2011  •  Permalink
Posted in Cycle Training, Event, Running Training, Training Tips, Weekly Updates
Tagged , , , , , , , , ,

Posted by ironphysio on 18 December 2011

http://ironphysio.co.nz/2011/12/18/taupo-ironman-12-weeks/

Taupo Ironman -12 Weeks

Cycling: 350km
Running: 42 km
Swimming: 2 hours

Extras :

  • Tin Man Triathlon in Mount Maunganui – 2 hours 16 minutes!! (29th male out of 185)
  • One hour bike hill strength session
  • Two times one-hour hill running and drill sessions
  • One 5000m time trial (39 mins 02 secs)

This week was a lighter week as Juliana and I were off to Tauranga to compete in our first triathlon.  It was an olympic distance triathlon: 1500m swim, 40km bike and a 10km run. Just a baby compared to what we have to do in three months time!!

Dino running without technologyIt was a great day out with the conditions being overcast and windy on a flat course.  Luckly the wind direction came from a direction that did not chop the water up for the swim and was predominantly a cross wind for most of the bike and run legs.  I would have had a perfect day had my Garmin watch turned on at the beginning of the race! So for the entire triathlon I had no time, distance or speed indicators, meaning that I had to race on how I felt alone!

I think this was a great experience, as without the technology I had to constantly ask myself how I was feeling and rely on my own judgement.

I had aimed and planned for a sub 2 hour 20 time, but managed the race in 2 hours 16 minutes.

J also did well, she achieved all of her goals, was the 24th woman in and was 128th overall.

The next triathlon is in two weeks time in Rotorua.  It is a half ironman distance and will be considerably more testing and challenging than the tin man.  For me this week is a run week.

Training tip:
Tyre maintenance! Keep a good eye on your tyres every time you come in and out of cycles.  Check for splinters of glass being pushed deeper into the tread.  Check tyre inflation regularily as atmosheric conditions affect it all of the time and can compromise both your performance and saftey.  Change your tyres as soon as they become worn out.  Good tyres will have tyre wear indicators.

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by ironphysio on 11 December 2011  •  Permalink
Posted in Event, Training Tips
Tagged , , , , , ,

Posted by ironphysio on 11 December 2011

http://ironphysio.co.nz/2011/12/11/taupo-ironman-13-weeks/

Taupo Ironman -13 Weeks

14 weeks till Ironman
Totals for the week:
Cycling - 415km
Running -  60km
Swimming – 2 hours (both in pandora pond)
Extras - One strength training session on the bike and one running specific strength/drill session on the hill (see this post for details and tips for the drill)
Squash victory on Wednesday for Focus Health Physio in Business House semifinals!
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by ironphysio on 4 December 2011  •  Permalink
Posted in Event, Weekly Updates
Tagged , ,

Posted by ironphysio on 4 December 2011

http://ironphysio.co.nz/2011/12/04/taupo-ironman-14-weeks/

Taupo Round the Lake Challenge & Hill Training Drill

Taupo Round The Lake Cycle Challenge was awesome.
Three of us sardined together in a tent. With the gale force wind that blew all night, fear of being blown away kept us up for most of it. The sun rose on a campground with occupants who had all seen better days, some tents only being held up by one guy rope!
I managed the 160km challenge in 4 hours and 54 minutes, just 6 minutes under my goal for the distance. Considering the conditions, I was very pleased.  I felt I earned my time as I was on the front of the groups I was riding with, doing a lot of the hard work into the winds.
My hill training on the bike has really been paying off (1 – 1.5 hour strength training, twice weekly). All you need to do it is a bike and a road with a decent gradient. In Napier I use Sugarloaf hill road.  Ascend the hill for 1 minute (or the time it takes you to reach anaerobic threshold) then turn around and descend to the bottom again and allow up to 2 minutes rest.  Repeat this 15 – 20 times.  Then on the flat, put your bike into its hardest gear.  Accelerate and push as hard as you can for 30 seconds only, then a 1-2 minute recovery. (repeat this 5 – 10 times).
This weekend sees Julianne and I go to Tauranga to do our first ever triathlon.  It is an Olympic distance event 1500 meter swim, 40 km cycle, and a 10 km run.  We are both really looking forward to the event.
2 Comments
by ironphysio on 1 December 2011  •  Permalink
Posted in Cycle Training, Event, Training Tips
Tagged , , , , , , ,

Posted by ironphysio on 1 December 2011

http://ironphysio.co.nz/2011/12/01/taupo-round-the-lake-challenge-hill-training-drill/

Coming soon!

Focus Health Physiotherapist Dino is hard at work, part time relieving people of their musculoskeletal woes and part-time training for the ‘tough-as’, world-famous Taupo Ironman.

In this blog, you will soon be able to follow his progress, learn about his training successes as well as blunders. Expect lots of humour, interesting insider stories, some beautiful New Zealand pictures and, last but not least, some truly useful tips for other aspiring Ironmen.

Will a health professional who spends the best part of his life fixing other sportsmen and telling them how to train best perform any better in such a unique challenge? Find out soon, right here.

- Please do leave your comments and encouragements for Dino -no doubt he’ll need them ;)

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by ironphysio on 17 November 2011  •  Permalink
Posted in Intro
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Posted by ironphysio on 17 November 2011

http://ironphysio.co.nz/2011/11/17/hello-world/

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