Triathlon Level 1 Coaching, Run Melbourne and Noosa

Last weekend saw me join some 20 others at South Yarra SportCentre at Melbourne High School in South Yarra for Triathlon Level 1 Coaching; we had a 2 day program lead by Ryan Mannix along with 6 guest presenters from Swimming, Run, Bike, Planning and Core.  The group of soon to be Coaches were from all over Victoria some came down from Shepparton and one all the Echuca. I must say the two days were well structured and full of information. I felt Ryan was a good mix of teacher, mentor, athlete and coach. The group seem to really enjoy the class room and practical stuff, nothing more boring that sitting on your ass for two days being told what to do if you can’t practice it. I always say if that if you walk away with one new item from any information, training or seminar you are will to accept new ideas and challengers. Before the course I didn’t think there was anything that I could take away from Triathlon Coaching and apply to Professional work career as an IT Network Manager but I did.

For example saying to little Johnnie, look that was well done but here are some issues/problems that are observed and explain what they are doing wrong and how they could be improved on, then back that up with good effort and well done. Now little Johnnie has been told he has done well, you then tell him where he went wrong but rebuild it back up with the praise he needs to move forward with. So not only do you now have someone who has started out well but may be doing some things wrong but you have given them the tools/comments to go away and improve on and they don’t feel that you are not supportive from their goals or dreams. 

The hard work is ahead now, I need to complete my work book, write a 90 day program and complete a practical assignment with Level 1 or Level 2 coach.  I had already spoken to Sarah one of the coaches at Tri Alliance who will guide me through the final process. The first two parts need to be completed by 1^st October.

Soon to be Coaches

My prep for my first Half Marathon is well on track based on my training runs and the average pace I should meet my second goal of sub 2 hours, with the first being to complete a Half Marathon. The build has been slow well structured with rest days mixed in with cross training. I also believe the run program I did with Tony Benson put on by Tri Alliance was well worth the money. Things I have taken away from Tony’s course I have applied and I have noticed a big difference in my running. I feel I run taller, using less energy and breathing better. I’m sure this is an ongoing teaching to myself these skills as well as parting this information onto others as I become a coach.

 A friend of mine, Ellie has offered to act as my pace setter for the event. She is using Run Melbourne as training event for a Full Marathon she is completing in US later in July. While I don’t need a pacer as I have ye-old Mr Garmin it will be good for someone to keep me honest. Tri Alliance has some 45 of us running in the Half and another 20 odd in the 5km / 10km events, so it will be great to see so many TA people out and about.

Ellie asked me recently how I felt about my first Half, while the training has been somewhat boring and hard it didn’t seem to worry me. Seems a strange comment from someone about to do their first Half Marathon, well the shit got real this week when the information, race bib and timing chip arrived. I did have one of those now it’s real moments.

Run Melbourne 2012 Half Marathon Race Pack

The “A” Race while it seems far away but it’s not, saw another piece of the puzzle arrive this week. My bike box! I got Thule Bike Box, I’m happy with it but it does require a little more foam/protection inside the box. A trip up to Clark Rubber to get some more/thinker foam will fix this up quickly. In the next few weeks I will start back in either spin classes and/or wind trainer session at MSAC. While I am getting my Km’s in on the bike on the road I could do with some more + these session are always hot sweaty sessions which will help me cope with Noosa weather later in the year.

Bike Case

Until next time which will be my Run Melbourne Race Report

What I have been up too?

It’d been a while since I last blogged. So what have I been doing?  Well training hard for my first half marathon it’s now just less than 4 weeks to go until I do my first half marathon at Run Melbourne.

Also being so close to the end of financial year here in Australia work has kept me busy and trying to balance work, training, etc has been hard. In 3 weeks will see me re-focus direction when working commitments back down a little. With Noosa not that far away I need to ramp up my swimming and bike.

Swimming means I need to do at least 2 pool sessions per week, while I love the closeness of Fitness First at Bayside’s Pool it’s just a little small only 20m. By the time you real getting going you’re at the end of the lap and heading back the other way. This means more time and trips up to MSAC.

Bike I need to hit the hills more and build stretch in legs. I hear Noosa has one hell of a hill not bad but enough to make sure that I hit it right. I’ve also made some adjustments to my road bike to make it feel better. So far it seems good; the set matches my TT Bike setup. I also have a set of Tri Bars to put on the road bike which will get done in July.

Running I did test half marathon run and I completed that in 1hr 53mins at 5:40 – 6:00 min per KM, so my first half is looking good. A friend of has also offered to run as my personally pacer 1. To ensure that I finish my first half and 2. complete it in sub 2hrs. In addition I also completed a run program with Tony Benson and I have noticed changes in my running style, speed and strength.

Tri Alliance also completed it’s Time Trials for the new season and I was happy with the results. The ride was a little slower than I would have liked but the weather was wet and I didn’t want to become road kill with a crash. Swim was one of the quickest I have ever done and the run was sub 25mins for 5km.

Personal Training Alana and I have been working on my left glute, seems to be working well. Still need to sort out my QL on the left. Most of my left side seems to bad, my hearing, shoulder, glute, etc. I have been thinking about trying some different types of treatments, from Yoga to Osteo. Stay tuned to that one.

Next weekend see me off at Triathlon Coaching (Level  1). It’s two days of practical as well as class based learning I looking forward to this course. Triathlon’s has given a lot to me over the last few years and I’d like to give something back

Events come up

Confirmed events

Run Melbourne
Sandy Half
Melbourne Marathon
Noosa Tri

Unconfirmed events

Salomon Trial Run
Duathlon
Kinglake Ride

Time  next time which will be my race report from Run Melbourne

Looking back at 2011/2012 Tri Season

Last weekend saw Tri Alliance’s End of Season Party. Awards night so to speak of, was  a great night lots of fun laughs and some serious awards. I was nominated for Best Tri Alliance Team Player , I didn’t win but was rapped to be nominated.

It made me think about the season gone and what I achieved I am wrapped with the season.

-          Joining Tri Alliance one of the best group of people and coaches around. Everyone makes everyone welcome and training/racing fun

-          First full sprint season completed. (7 Races)

-          Completed a Duathlon (mini)

-          First time every I’ve felt total comfortable in the Open Water from Racing and Training.

-          At the start of the season I had just signed up for Noosa so I set a goal of sub 1hr 20min for a sprint. Well it took a few races (no swims for the first 2) but I got there!

-          Purchased my first TT bike I got this cheap ’09 model, worth $2k I got it for $600 (bargain)

-          Upgraded from Garmin from the 310xt to 910xt – 910 is the first true Multi-Sport Watch that does everything.

-          Helping Tri-Alliance community – Helping out with TA Taj setups, packups, support to other team mates.

-          First 1.4km open water swim

Not a bad in my books

So what’s ahead for 2012/2013 ?

-          I’m half way through completing a run technique course with Tony Benson (Runner expert) – This is put on by TA and I’ve noticed a big difference

-          Completed a week of Time Trials with TA (and got 5km below 25mins) – Wrapped with that

-          Level 1 Tri Coaching. Yes I’m going to being a Triathlon Coach.

-          Run Melbourne is my next event and it’s a Half Marathon (my first Half)

-          Complete a Trail Run which I failed to complete

-          Complete a Full Duathlon or two (practice for Noosa)

-          Sandy Half (10km)

-          Melbourne Marathon (10k)

-          Noosa  my first Olympic Tri every (and my first interstate event ever)

-          Geelong Olympic Tri

-          Few Sprint Tri’s

Some Goals and events for Season 2013/2014 (yes) I’m thinking ahead)

-          Pulling Billy Run

-          Gold Coast Half Marathon

Not much more to say other than time to get busy.

-          Tri Alliance is moving to a new location it will be known as http://www.blogger.com/Vuelta%20Cycles:%20Home in St Kilda

Cycling Cerebellums - Penrith to St Kilda April 2012.

A while ago a friend of mine Barbara in Sydney came up with a crazy idea to ride from Penrith to St Kilda to raise money for the Children’s Hospital at West Mead. At the time I agreed to ride the last day.

Last weekend saw the conclusion to this epic ride. Some prep was required, like how to get to Seymour the start of the last day, what to take, what to wear, how to get there, etc.

The Bike Bag, some research had been done with my trip to Noosa, but then in the post came a catalog form Ground Effect. They had a bag that folded away to approx A4 size. Perfect so I ordered it, next the back paper, dragged out my 2xu Transition Bag. Big enough for what I need and the ye-old sleeping bag which I used at Portarlington.

How to get to Seymour, V/line Train to Seymour – done and only just on $10. Perfect.

The week before was time to start getting the bike ready, then packed up, get a train ticket. Oh no, no trains running, but replaced with Buses. OK I can do that, but how to get to Southern Cross station, public transport? Taxi?, other ? Well a friend of mine offered me a lift into the city ok done.

We got into the City and the Southern Cross station just enough time for the a coffee and toilet stop before heading down to the bus’s. When we got there V/line had arranged 4 bus’s to Seymour. 1 Bus had 3 stops, the rest was stopping all stops. Ok quickest one please. Placed the bike under the bus and got on board. The bus pushed back right on time and we headed out. Once the freeway I placed the MP3 on closed my eyes  and got some sleep. Some 2hrs later and few stops the bus made it to Seymour. Off the bus, grab the Bike spoke with the station staff to get directions then off to the caravan park to meet up with the crew.

After walking 15mins I made it to the caravan site and found Barbara. Placed my stuff down and Barbara showed me around and introduced me to the crew. Before it got too dark I wanted to unpack the bike put it back together, took me approx 30mins to do this. Once completed I headed back to the camp fire and heard stories of the day, had a little dinner. Then the group did what was the highlight of the day and then the naughty rider of the day. Because the group was bad that day tomorrows penalty was to ride out of town in the lowest gear.

Few of the riders headed off to bed but before then the bike captains  Paul and Glen and I sat down to plan out the route through Melbourne.

In short was to head down Hume Hwy to Sydney Rd to Princess Park for Lunch. After lunch track down to Spenser St and City Rd to the Beach Rd then all the way down to Brighton and the finish line. Once we were happy with the route off to bed.

6am Alarms sounded. Time to get up for 7am roll out. Shower, change, pack my crap up. Some breakfast and placed my bag in the back of the trailer and ready to roll at 7am. After one of the riders had issues with their cleats we headed out. Perfect morning clear, with sun rising, a little cool but not too cold. The ride out of town was slow but just before we hit the freeway we were told we could change out of low gear. We headed out on the freeway the amount of crap on the side of the road, tire treads, rocks, furniture and other crap.

The morning was good, approx 11km out we stop to strip down was getting a little warm. We headed off and stop approx 40km at road house for morning tea. We refueled and headed out again after 10km or so I got a flat so we swapped the wheel out and kept on going. As we heading down the highway we got our first sight of Melbourne Skyline. It was perfect sun out, wind on our backs doing 55km down the highway and out of gears. Was not too long before we thought we were not going the right way. Out came my Iphone and the maps and we checked out where we were. Not too bad next exit then a right for 3km and then left back onto Hume and Sydney Rd.

Just before we got into serious traffic we pulled over for a keep regroup. Ride the riders about lights, unclipping, car doors, etc. We headed down Sydney Road both Paul and I leaded. Barbara later commented on the hand signals were great. The group made it to Princess Park. We saw the Support Crew pulled off the road for lunch. I took the time to change my front tire from earlier on. After lunch Paul and I gave the 2^nd briefing on the afternoons ride. Down past old Children’s hospital then down to Spenser St and past Crown and into City Rd. Once we saw the bay the riders started to know that 1000km was almost done and what they had archived.

As the support vehicles got stuck in traffic we had to stop. We took the time at St Kilda at the Sea baths home of Ironman Melbourne. We waited some 45mins before heading off again  to Brighton. With Barb. and Elisa who’s idea this was in the lead and Paul and myself back one. As we passed Brighton Baths I said to Barb. next car park on the right. We made it, they had done it. We spent some time cooling our legs in the bay and taking some photos. Later that night we headed out to a local restaurant to recap the day and the ride. We went around the tables and recapped day from everyone. My highlights were, 1. Doing the ride and 2. Seeing these gals & guys complete what they started out to do .

Was a epic ride for a great cause.

For more information contact Cycling Cerebellums at http://www.thecyclingcerebellums.com.au/

Riders heading into Brighton

Finished and cooling our legs

Mother Duck and her ducklings (and support crew)

Belated St Kilda (Race 7) Report

Sorry for the delay guys, but it’s been a busy time for me.

Race 7 saw the last Tri race for the season and me being able to say I’ve completed my first full Sprint Tri Season and full Tri Race season with Tri Alliance.

The morning was a little cool and winter is on the way the water was cold you could feel the chill in the water. The horn sounded and off we went, 750m swim the water was flat and somewhat clear. The swim felt fast, but the body was starting to hurt it had been a long race and training season. I refection I shouldn’t have done this race. I came out of the water run into transitions grab my TT bike and headed out. The ride felt good and fast  I’m getting to like my TT bike more and more. Quick ride towards Port Melbourne turned around and headed down toward Ormond Point, quick turn around and back towards St Kilda and the 2^nd loop. And again the 2^nd loop was the same as the first. When I got back to St Kilda – dismount in style and heading in for T2. Dropped the bike off, on with the runners and out for the run. The legs were tired and felt heavy but managed to keep good race, I felt that I kept good pace and headed for home. I raced over the line, body sore, but the race and season was done!

Race 7 completed in 1 Hr 25m 57s.

Time for some R & R and done some different stuff.

Heading out of T1 for the bike

Out on the bike

Race done at the finish line

Belated Portarlington (Race 6) Report and Ironman Melbourne

With the week being short and I had to work on the Monday being a public holiday in Melbourne I took my day in Lieu on Friday and headed down to Portarlington in afternoon. Tri Alliance had arranged housing for both the Friday and Saturday nights with some 50 old TA people and families  all down from Melbourne for the weekend. The house I was had 8 blokes and one token woman. The house was newish but the beds were average to be honest the floor would have been softer. Most of us who showed up Friday went the pub for dinner. All I will say The Grand is not that Grand.

Saturday morning saw us all meet at the Portarlington Pier for a light training session. This was a light ride, run, swim oh and wait mount practice. When you exit transition there is a hill as you take off on the bike and return back in from the ride. Greg had us practicing mounts and dismounts up the hill. It took me 4 goes before I got my head around it. Injury was my big toe which scored the tar on one of the practice mount.

Before we went for a swim we helped Supersprint setup the transition area from the photo you can see that it does not take very long for the TA Army to get anything done. The swim was fantastic clear warm water, quick swim out to the end of the pier and back in.

TA Army @ Work in Portarlington

After training it was back to the house for some R&R while watching the F1 on the TV. Most of us headed back to The Grand for dinner, and the service was not the greatest.

Race Day – I was the 2^nd up quick breakfast and shower before whole house went nuts, I took the time to pack my stuff up, it’s amazing how much crap you take away for a weekend. 2 Tyres, 4 tubes, warm clothing, training clothing, race clothing, the list goes on and on. When I got to the transition area my bike had some bit noise coming from the chain. I went over to the CBD Cycles Tent and guys gave it a quick tune up and ready for the race.

Time to put the bike into transition and get my gear ready, then back to the tent. I spent 5mins talking with Dana from PCSC about the plan for the day and how I felt about the race. What the goal was, etc. Before too long it was time to get ready for the race. On with the wet suit and head down to the pier for a warm up swim then get ready for the race.

Race Day Morning

 A few of the TA crew were in swimming waiting for our wave starts we wished each other good luck and away we went. The Swim was great, only two issues 1. Sun was in my eyes once we turned past the pier and 2. we merged into the long course guys doing their swim. I got back to transition feeling good found my bike looked around and noticed heaps of bikes which meant I had a great swim. Out of transition with my bike jumped on and up the hill. Thank god for those practices that Greg made us do. The bike was uneventful ride small hill or two to test the rider when I came back into town it was time to get my head around the dismount – down the hill stopping and not coming off in a big way.  Guess what I did it perfectly without coming off. Cheers from the other TA people bike into the transition dropped the bike off on with the shoes and off for a little 8km run. First the stairs and then 2 minor hills and out to the turn around. I found the run the hardest, it was a trail not a concrete path  my left side was killing me from the hard bed. Time to suck it up and push through it. Lots of TA people out on the course both watch and competing.  On the way back when was about 2 kms from the finish  I started to push came down the hill turning towards the finish line and done.

Sub 2 hours! I just completed the longest tri ever and I did it in under 2 hours. Official time 1hr 56m 53s

 Happy as!  Post race I spent some time with guys from Lakeside for post race massage. Need too loose up the left side. After this i spent time with the rest of TA crew cheering everyone home.

 

Just before the start

Out from the Swim

Coming down the hill - ride over

Heading towards the finish line

Ironman Melbourne 2012

Was on total high from this weekend. The following weekend was Ironman Aid station duties. Not sure what to make of it, but my friend Ellie and I offered to crew one of the TA aid stations at the Mentone Life Saving Club. Ellie and I went to the expo on Saturday and checked it out, the expo was not great but ok. We bumped into Jay & Marina two TA guys who were completing Ironman Melbourne the following day, we wished them luck.

On the Sunday we were asked to arrive a little earlier to setup as the course was rated as fast. We had to lug all the items supplied from truck some 500m to the Aid station location. We setup all the tables, opened the water bottles, coke & gatorade , gels, and backup table. Once we had a table setup we it was time to take a break have some food, go to the bathroom, etc as the Pros were due approx 1:30pm. We could see the chopper off in the distance and the officials came through saying the leaders will be here soon.  The pros came through they didn’t  look out of breath they came straight through and kept going. We had a spotter approx 100m ahead of the Aid station and he would yell out when a TA person came through. First through was Ollie he had told me that the 22km mark was his mental block. Well we cheered Ollie and every TA member through and they loved every minute of it. The age groups kept one coming and we handed out what we had and they kept going, lots of thanks some stopped and chatted a little, it was unreal. After we finished our shift Ellie and I headed up to Elwood to say hi to the other TA tent/Aid station, one the way through we saw a few TA people close to 2^nd TA Aid station. Once we arrived at Martin St and made to the Aid station we gave the TA guys the heaps up and again we cheered them through.

Mentone Aid Station

Elwood Aid Station

From Facebook entries  we saw a lot of TA crew were meeting at the Great Provider  approx 1km away from the finish line. Ellie and I went there and joined the crew and we cheered everyone who passed on the way to finish line. We heard that the Great Provider were fined for noise pollution which is not surprising with the noise we made from whistles and cow bells and general cheering.  Ollie came along with basically hug and thanked everyone TA person for their support, it made me so very proud that he could complete the race and also finish 3^rd age grouper and secured his spot at Kona. Ellie and I wanted to go up the finish line we had been running past it for the last few weeks to  see what this show is about. It was unreal noise, lights, music and people who had poured their heart and soul in completing their very own Ironman.  Ellie has run marathons so she knows what it takes, but to also add a 3.8km swim and 180km bike to mix that is a lot of work.

 

Ollie finishing Ironman Melbourne 2012

Almost at the finish line

The Finish Line

1km from the Finish @ The Great Provider

Ollie @ the Great Provider

Next weekend is my 7 Sprint Tri it’s been a long season and I’m looking forward for a bit of break before heading into Run and Duathlon season.

Look out for the Race Report and my end of Tri Season Report Card

Gatorade Tri Series Race 5 - Elwood Race Report

Last week saw me talk Friday, Saturday and Sunday off training. Sunday saw me take a trip to Geelong to support the TA crew racing in Geelong, it was wet, it was warm it was great fun! Fast forward 1 week - Another weekend and Triathlon, Friday saw the ye-old setup of the TA Taj. Getting to be an old hand at this but I feel that the team gives me support and this is my well of helping out and supporting the Team.

TA Taj at Elwood

Saturday saw a light training session, the body felt great the rest did it’s trick. I made a promise to myself I would do one race this session with the TT bike. So added race wheels and took the Fuji out for a ride and race.  Saturday’s session felt good, thank god we did some transition work as my transition practice sucked! Didn’t know why could be the many things but the first run through was not good, the 2^nd was better. A Quick open water dip and the Saturday session was done. Saturday afternoon saw the last week of my stroke correction class, these class are worth every cent. Saturday night was early to bed and rest for Sunday’s Race.

Sunday – Race Day!

Got to Elwood around 6:30am and made my way to the TA Taj, racked the bike in front of the tent and dropped off my bag. Around 7:00am a few of us made our way down to see the Active Feet TA crew start their race. Towards the end of the swim starts I made back to the TA Taj grabbed my Transition Bag and Bike and headed in to Transition. Got everything setup and then headed back to the Taj.

Around 8:00 I wettied up and headed down to the beach for a pre race swim. First off I noticed that the wind had picked up, during my swim I noticed the further out go, the worst the water got. On Saturday it was clear today it was not.

Lined up and waited for the horn to go, I elected to start down the beach a bit which was good and bad. Good as I was away from all the washing machine start koas, bad as there was a currant pushing down course. The start was good I found clean water (ie. No-one in my water) and pushed starting down course was good as I didn’t have a sharp turn at the first can it was more a genital turn. Powered on to can 2 and back into the beach. Run up the beach passing TA Cheer squad and run into Transition. Off with the wet suit on with the sunglass and helmet and  grabbed the bike and off we went. Got to the mount line and jumped on. The TT felt great not fast but felt good. There was a bit of a head wind heading out but in the aero position felt fine. Two laps seem to fly by you can see me here coming back to transition after finishing both laps.

Lap 2 of the Bike done Transiton time

Re-racked my bike on with socks and shoes and off for a 5km run. The start was ok, but just after the first water station the path transitions to grass then back to path. There was a dip in the grass area and I rolled my left ankle I kept on going and it hurt but once on the path it seemed ok. I managed to catch 3 other TA people on my run and made it back over the finish line in 1hr 19m 26s.

Then the team watched all the presentations where we collected 9 places on the podium. Great day for Tri Alliance. Later this afternoon some of the TA Crew meet up at th Beach Hotel which we all had a few cold drinks.

At the finishing line

The photo’s are not the best but I guess I had my game face one. I will post more as they come online.