0 Running Naked: The Busy Athlete Goes Au Naturel And Loves It

Yesterday I ran naked for the first time in way too long.  Don't worry.  I wasn't jogging nude around the running trails of Melbourne, frightening people.  I did something much more radical, and for a lot of runners and triathletes, even more unimaginable.  I ran without a GPS, heart rate monitor or mp3 player.  I got home and had no data to review.  No split times.  No "time spent in Zone 3".  I have no idea how far I ran, or how fast, and I will never know if I took the Strava CR on Yarra Bend Road.

I realised recently that I, and many people I know have become addicted to data.  We endlessly analyse run or ride data and define a "good" workout as one in which we ran fast or beat a previous record (or another Strava user).  I can't actually remember the last time I went for a run without having some sort of device attached to my arm to record, track and dissect my performance post-workout.

So yesterday I pulled on my trainers, and headed out the door.  I ran the riverside trails around Studley Park, enjoying the morning sun and the beautiful scenery.  The sounds of the Australian bush were a rare treat as normally I run with music, and tend to pound across the landscape in a carefully playlisted musical bubble.  The bird calls and rush of the river were only interrupted by my own breathing and the staccato beat of my feet hitting the trail.  It was peaceful, beautiful and FUN.

I noticed that I was running through the trees with a big grin on my face.  I was happy in the moment, completely connected to my own body and my surrounds, and I hadn't had to pay a spiritual guru or life coach for this moment of revelation.  I felt freed from worry about how fast I was going, or how much further I needed to run.  I was simply enjoying the act of running just like my daughter does.  It was running for the joy of it.  I ran well.  I felt strong, agile and fast and had the feeling that I could run all day. 

My little naked run has reminded me that I love to run.  I will always be a data nerd.  I will always analyse my training to find improvements and I will always compete with myself and others to be the best athlete I can be.  I will also make time to regularly run and ride my bike without all of the modern gadgets.  It's way more fun and I'm pretty sure it'll make me a better athlete in the long run.

Next time you head out the door to train, stop.  Put down your devices and just enjoy your run.  You'll be grateful you did.

0 Mental Toughness: Pushing Yourself Past Your Limits

I recently started to use Strava to track my runs.  Not only does it map my route and give me pace and distance data (like a million other apps), it also allows me to challenge the times of other users my area.  Being a ridiculously over competitive guy who likes winning a LOT, this is right up my alley.  The first thing I did upon downloading the app was to plan a run that took in as many local sectors as possible, in order to break the existing records and claim top spot.

I'm honest enough with myself to know that I am by no means physiologically gifted when it comes to athletic endeavours.  I'm an average, middle of the pack athlete and will never compete at an elite level in any sport.


Going into my run yesterday though, I had no doubt that I would (not could) reach the goals that I'd set myself.  I made a mental pact with myself to push my body to the level that was required to achieve my goal.  I knew without a shadow of a doubt that my body was capable of running as fast as I needed it to, I just needed to convince my mind that it was OK to suffer through the pain that is the unfortunate side-effect of this sort of extreme effort.


If you've ever seen Jens Voigt dishing out pain on the front of the Tour De France peloton, you will have some idea of what I'm talking about.  By his own admission, Jens is not the best, fastest or strongest rider in professional cycling.  His true gift is his ability to transcend the screaming pain in his body to continue to "suffer" until his rivals are beaten or his own strength gives out.  His famous quote "Shut Up Legs!" perfectly encapsulates his disdain for the weakness of the flesh.


Over the years, I've realised that one of my real strengths is in this ability to ignore the physical pain and continue to push myself.  I'm certainly not claiming to be anything like Jensie, but I was lucky enough to come to a startling, and very simple realisation some years ago.  The pain won't kill me, and it is going to go away almost as soon as I stop.  With this in mind, I've found it a lot easier to reach a much higher level of performance than I previously had.

Obviously hard, regular and effective training is the key to go faster and further, but I truly believe that mental toughness is often the difference between winning, or for the majority of us, finishing a hard race or beating a previous PR.


So how do you get mentally tough?  I think there are some people that are just naturally blessed with the ability to put pain aside and push themselves past what should be possible.  For the rest of us, it's something that can be trained and strengthened.  


The first step is to make a deal with yourself not to quit when things get hard.  It sounds simplistic and a bit cheesy, but it really is incredibly effective.  Just making this sort of mental agreement is a very powerful way of avoiding the all too frequent easing off when the lactic acid kicks in and your lungs are screaming.


Distraction is probably the best way to keep going whilst you are actually running, riding or swimming (or whatever else you do).  Listening to music, observing people around you or the scenery you are passing are great ways to take your mind of the suffering you are going through.  I often promise myself that I'll stop when I reach a point ahead, and then just prior to reaching it, set another point.


Visualisation.  Such a fancy sounding concept, but just boils down to imagining how it will feel and look when you achieve your goal.  I almost always imagine myself running down the finishing chute of an Ironman race through the noise of the crowd and Craig Alexander languishing in my wake.


So when I went on my 15km run yesterday, I made an ironclad promise to myself that I would run faster than I had before in order to defeat the current record holders of the segments I was targeting.  I imagined the satisfaction that I would feel when I looked down to see the time I needed on the Strava screen.


And then I ran.  I pushed myself hard from the start, and put my faith in my fitness and my ability to keep going.  When I got to the 12km mark, I knew I still had some strength in my legs, but my lungs were screaming, I had a stitch and my shoulders were tightening up.  I closed my eyes and just told myself that it would all be over in less than 12 minutes.  12 minutes of intense discomfort seems like a long time when you are in the moment, but I tried to put it into perspective.  It was less than 20% of the time I'd already put in and a minuscule amount of time in comparison to the time I'd take gloating over the result on my laptop.  The time passed so slowly that I thought for the last 100 metres that time had stopped.


And then it was over.  I was double over gasping for air.  My legs felt like they were on fire and sweat was running off me like a river.  Within five minutes all of this was over.  I felt fine.  Tired, a bit sore, but fine.  The pain had passed, like I knew it would, and I couldn't wait to get home to check my result.


Lance Armstrong once said "Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If i quit, however, it lasts forever."

These are words that I tell myself all too frequently.

0 How My Exercise Addiction Saved My Life

My addiction (and it is an addiction) to training has saved my life.  I'm absolutely convinced of that.  If I hadn't embraced exercise as passionately as I have, I would be dead well before my time.

5 years ago I was 14kgs (30lbs) heavier than I am now.  I was a heavy smoker, drinker and recreational drug user.  I was lazy, unfit and existing on a diet of unhealthy junk food.  I had a big wobbly belly and suffered from an unfortunate case of man boobs.  I would go out and party for days on end, and would never be asleep before midnight during the week.  I never exercised, was weak and generally just in pretty poor physical shape.

Along with the physical effects of my lifestyle, there was a significant impact on my mental well-being.  I was lacking in self-confidence, and incredibly self conscious of my body.  The worst part was that I was depressed.  It wasn't an all-consuming soul crushing kind of depression.  More like a constant, unhealthy feeling of sadness and discontent.  I was disgusted at the state that I had allowed myself to sink to, but completely unable to find the motivation to fix the problem.  Getting fit was an unattainable goal, and the other lifestyle changes that needed to come were just as far away.  

I was staring down the barrel of a life spent being unhappy with my body image, and the health and well being issues that come along with that sort of toxic lifestyle.


So what changed?


I had known for a long time that something needed to change.  When I tried to critically evaluate myself, I realised that I am an all of nothing type of guy.  I need something to devote all of my efforts to, to focus on.  I need a sense of achievement to drive me to a goal.  Somewhere along the way I'd allowed apathy, laziness and a general malaise to take over.  I made a conscious decision to change my life.  And I did.  


It sounds like a trite, oversimplification, but all it took was the mental decision to devote myself to improving my health (both physical and mental) and the rest is history.


I dragged my fat arse to a local boot camp class and can distinctly remember almost puking in the first session.  I started riding my mountain bike to work.  I started jogging, very slowly, a couple of times a week.  I was lucky enough to find a good trainer who put me through high intensity, circuit sessions that burnt a lot of fat and began to rebuild my strength, and I fixed my diet.  I ate healthily, ate less and started drinking a LOT of water.


I very quickly realised that I loved the way that exercise made me feel.  I felt more comfortable with my body, the endorphins released during my workouts made me feel happy and the sense of achievement I'd feel at the end of a long day of work and exercise was something that I began to love.  I had forgotten how great it can feel to sweat.  To get outdoors and do a hard workout in the fresh air.


I quit smoking and drugs, began to sleep more (primarily because I was knackered after working out) and was amazed at how good I was feeling.  My body felt strong and healthy, and I was happier, more productive and more generally in a much better mental state.


The first triathlon that i ever did (a corporate sprint distance race) was a revelation.  I was immediately hooked and haven't stopped since.


The fitter I got, the more I wanted to explore and push my limits, trying to see how far or how fast I could make myself go.  I found that I am mentally suited to the structured, obsessive routine of training that you need to be an endurance athlete.  I like the early mornings and the long runs on the weekends.  I enjoy the gym sessions and the hard bike rides in the pre-dawn cold.

A whole new world of marathons, Ironman, triathlon and trail running has opened up to me.  A community of like minded, strong and focused people who love to push themselves and those around them to be better.  People often ask me why I put myself through all of the pain and hardship.  They don't understand why I like to train so hard or deprive myself of so many hours when I could be doing something else.  I always say "Because I want to know what I'm capable of".  I just want to know what I'm truly capable of.  Our modern lives are so soft and cossetted, and I want to know where the line of physical and mental endurance is for me.  How far can I push myself?

Over the last five years, I've completely transformed my life.  I'm now strong, fit and healthy.  I am happy, confident and content with the shape of my life.  I have drastically reduced my chance of suffering heart disease, diabetes, stroke, osteo-perosis, and lung cancer.  I'm a father and a husband and I feel like my training has given me the best possible chance of staying alive longer and living a healthier and happier life with my family.


I've realised that I need to balance my family, work and training effectively to keep everyone happy, but it's a good problem to have.





 

0 A Great Ironman Movie - Ironman Coeur d'Alene

Check out this great movie on Ironman Coeur d'Alene.  Some excellent interviews with the pros and the age groupers who make this such a wonderful event.

0 Get Off The Couch! 5 Reasons You Should Start Getting Fit Today

It's cold outside at the moment.  The weather is terrible, it's grey and dark and the only thing most people want to do is stay inside where it's warm and cosy.  If you're anything like me, you also want to eat filling, hearty winter foods that might not necessarily be fantastic for your waistline. It's all too common to see people putting aside their exercise routine in the cooler months, and paying a heavy price for it (pun intended)

As our lives get more sedentary and we spend more and more time at our desks, sitting in cars or on the couch, it's never been more important to include regular exercise in our daily routines.  You don't have to put yourself through boot camp torture or run a marathon every other day.  Just try and incorporate regular exercise into your weekly routine.  It could be riding your bike to work three days a week, running with a friend at lunchtime or a regular spin class at the gym.  Once you get started, there'll be no stopping you.

Here are five reasons to drag yourself off the couch today, and start to take care of your body again.

You'll feel better.

Vigorous exercise releases endorphins, the "feel good" chemicals that stimulate pleasurable sensations and an uplift in your mood.  You perceived levels of stress will be reduced, and you'll be less likely to feel anxious or pressured.

You'll be less likely to die early

Regular exercise reduces blood pressure, your risk of heart disease and Type 2 Diabetes.  We're talking significant health benefits here people.  Your heart will be strenghtened and you will be more likely to avoid the very real health risks of our modern, western lifestyle.  Not only will you be more healthy, you will also be stronger in your later years, have denser bones and be less likely to suffer respiratory illness.

You'll have more energy

As your body becomes more efficient at carrying oxygen due to your improved level of fitness, you will feel more energetic.  Obviously, this has a signicant impact on your enjoyment of life, and ability to work harder and more effectively.

You'll be healthier
Regular exercise has been proven to improve your body's immune system.  You'll be more able to fend off common colds, viruses and common ailments.  There's nothing worse than those annoying winter colds, so make sure you give yourself the best possible chance of avoiding them.

You'll look great
Let's be honest. You'll feel great, and once you have been exercising for a while, you'll also look strong, fit and healthy.  You'll feel more attractive and there's a good chance others will think you are too.  It's not the most important reason to exercise, but it's a nice result from all of your hard work.

0 Tour De France For Dummies: The Busy Athlete's Guide For Cycling Beginners

If you are not a cycling tragic like I am, you may find the terminology of the Tour De France (or cycling in general) a bit confusing, if not downright baffling.  Terms like peloton, echelon, gruppetto and maillot jaune are an impenetrable code to the unitiated.  

So that there are a few less people in the world to stare at me blankly when I talk about cycling, here is the Busy Athlete's Guide to Le Tour.

The Jerseys: What are all the different jerseys about? 

• Yellow (Maillot Jaune) - The jersey worn by the overall race leader
• Polka Dot - The jersey worn by the King of the Mountains.  The rider who collects the most points at designated places on climbs throughout the tour.
• Green -The jersey worn by the rider who collects the most sprint points throughout the various stages of the race.

The Terminology: What the hell are they talking about?

• Peloton - The main bunch of riders.
• Break - A group of riders who have escaped up the road from the peloton.
• Chase - A group of riders who sit between the peloton and a break (usually chasing the break or being dropped by the breakaway riders).
• Gruppetto - The group of slower riders which often forms as the sprinters and weaker riders get dropped on the difficult mountain stages.
•  Drafting - Riders sit in behind the rider in front to shield themselves from the wind and benefit from the reduction in drag that comes with the reduced wind resistance.  This can save riders up to 30% in energy expended.
• Echelon - The line that forms as riders try to shelter from a crosswind.  Instead of a straight paceline, the riders will form a precise diagonal line across the road away from the prevailing wind.
• Domestique - The soldiers of each team.  These are the "bottle bitches" or workers that you'll see going back to the team car to pick up water for the rest of the team.  They work to support the senior members of the team who are in contention for the overall win.
• Time Trial - A solo race against the clock.  Fastest man wins.

How do the teams work? 

Not all riders are created equal, and you will hear talk about the "strong" teams dominating the race.  "Superteams" like Sky and BMC are full of superstars, whilst some of the smaller teams like FDJ and Cofidis (who don't have similar super budgets) tend to develop younger, unknown talents.  It's not unusual to find a team that has numerous "leaders" who are employed to chase results in different stages.  Sky for example, has Mark Cavendish who will chase wins in the flat "sprint" stages, hoping to claim the Green Jersey.  Bradley Wiggins, also on the Sky team, will chase the General Classification, or overall win.  On the flat stages, the Sky team will protect Wiggins and Cavendish, shielding them from danger and keeping them out of the wind.  As they get nearer to the end and the pace picks up, a lead out "train" will form with the faster Sky riders trying to assist Cavendish in taking the win.  As the mountain stages arrive, Cavendish will drift off into the Gruppetto whilst the team works to help Wiggins get to the top of the mountains in the best possible position.  The domestiques that work for the team leaders, will often never win a stage, but find their own brand of glory in putting every ounce of effort into helping their team get a result.


The Contenders: Who to watch

• Cadel Evans (BMC) - Last year's winner.  Cadel was the first Australian to win the Tour.  He comes to this year's tour in good form.
• Bradley Wiggins (Sky) - One of the favourites in 2011, before he crashed out.  Wiggins has won several big races in 2012, and with his strong team, he is considered the favourite for this year's Tour.
• Ryder Hesjedal (Garmin-Barracuda) - The winner of the 2012 Giro D'Italia, Hesjedal has proven his ability to climb in the high mountains and is a real threat to the Wiggins/Evans pair of favourites.
• Vincenzo Nibali (Liquigas-Cannondale) - The Italian chose not to ride this year's Giro so that he could come into the Tour fresh.  He has great support in Ivan Basso and Peter Sagan.  Will be with the leaders when we get to the mountains.

0 Le Tour De France 2012: An Australian Fan's Survival Guide

The Tour de France.  An epic, three week test of endurance.  The battle of iron will over the screaming fatigue of an exhausted body.  And then there is the bike race.


As an Australian, I count myself lucky to live in a beautiful, relatively uncrowded land of startling beauty.  We have wonderful food, beautiful beaches and generally pretty good weather compared to much of the Northern hemisphere.  What sucks is the fact that we live in a VERY unfriendly timezone for watching European sports.  I can't count the number of nights sleep that I've missed because of Football, Cycling and Ironman races over the years, sitting up at o-dark-hundred to enjoy my chosen sports.

So it is with a mixture of sheer joy and horrible trepidation that I view the Euro cycling season.  Whilst I watch the beautiful, sunny French countryside slide past on my TV screen, I can't help but be a little irked by the fact that I'm sitting up at 2am huddled next to my heater.  I suffer from a near comatose state of fatigue for most of the race, trying to maintain my own training, family and work lives on about 3 hours sleep per night.


So here are my, hard-won, tips for surviving Le Tour if you live in part of the world that is equally unsuited to watching the live TV broadcast:

• If you are not a real cycling tragic, you probably don't need to be watching EVER single moment of the tour.  Pituresque as it may be, the flat stages are usually just three hours of French chateaus and hay-bale sculptures before a short, intense sprint at the end.  For most of the flat stages, I set an alarm and wake up approximately 30 minutes before the end of the stage.
• Go to bed early.  I always try to get in a couple of hours sleep before the stage starts.  It's not really fun waking up at 11pm to watch TV, but after three weeks, you will be glad of the extra sleep you are sneaking in every night.
• Watch with a friend.  It's always better to watch with someone who loves the race as much as you do.  You can discuss the relative merits of the new Campagnolo EPS gruppo, or swap leg shaving tips, or just keep each other awake.  I know that I've fallen asleep at critical moments of past races because I've been on my own, on a comfortable couch.
• Coffee is your friend.  But not at night.  One year, I was drinking coffee to keep myself awake to watch the Tour every night and then wondering why I wasn't able to sleep after the end of the stage.  I thought it was just the excitement of seeing Mark Cavendish win bloody everything.  It wasn't.  Be sensible with the caffeine.
• Pick your battles.  If you're a fan of the GC favourites slogging it out in the high mountains, but not necessarily as excited by the bunch sprint (this is me), consider watching only the stages with a profile that suits your preference.  You can always catch the highlights of a missed stage the next day.
• Be nice to your spouse/boss/flatmate in the weeks leading up to the race.  You will be irritable, unproductive and tired, so you will need their tolerance.

0 Kettlebells: The Busy Athlete's Guide

I have to admit, I don't really like working out in the gym.  There's something about the repetitive, mechanical nature of gym equipment that just doesn't sit right with me.  I would much rather be outdoors, running or riding my bike, or even (in warmer weather) swimming.  I really enjoy the freedom or running a trail or riding a quiet road, and find that I have to really psych myself up to go to the gym.

If I'm honest with myself, I probably don't like the gym because I suck at lifting weights.  I've neglected the strength elements of my training for too long, in favour of building cardiovascular fitness and endurance.  I recently had a fairly critical self-evaluation though and realised that I need to drastically increase my core and upper body strength before the next racing season, or I won't be able to perform at the level that I want to reach.

As a busy guy, I often find it hard to juggle my work, family and training commitments, so I'm always looking for workouts that give me the maximum benefit in the shortest amount of time.  I love high-intensity cardio training, with hill sprints and fartlek runs also forming a big part of my regimen, so it was natural that I would be attracted to a gym workout that combines high intensity, core, back, chest and shoulder strength and a cardio burn as well. Kettlebells have been a revelation to me.

You've probably seen people working with Kettlebells in your gym, or at least heard them mentioned.  This big chunks of iron with a handle attached are one of the biggest trends in modern fitness.  As you can see from the picture of Lance Armstrong above, I'm certainly not the first triathlete to "discover" the benefits of this type of training.

Your best off finding a trainer who is familiar with Kettlebell training to start you off, but once you have been shown the basic techniques, it is really easy to put together an effective and brief workout that will give you the extra strength and endurance that a normal gym workout probably won't give you.

As I mentioned earlier, I'm by no means an expert when it comes to either Kettlebells or gym workouts in general, but my trainer showed me a great workout that has already started to give me noticeable improvements in my strength and general fitness and has carried these improvements across to my running and cycling.

It's as simple as this (talk to your trainer about number of reps, rest periods etc):

• Two handed Kettlebell swings
• Step back lunges (with overhead dumbbells on alternating arms)
• Burpees (with a push up at the bottom)
• Pull ups
• Crunches and twists with a medicine ball
• Decline push ups

The trick with this workout is to start at a high number of reps, and reduce them with each set.  You need to make sure that you are moving between exercises with little or no rest period.  You will find that you are working your cardiovascular system just as hard as if you were doing a high intensity track workout, whilst still getting the strength benefits of these exercises.  30 to 40 minutes of this will feel like a Grade A Sufferfest at first, but you will never go back to boring weights again.  The beauty of this workout is that with a minimal outlay for your own Kettlebell, you can do this workout almost anywhere.  Your local park, backyard or living room.

As my core strength has improved, my running efficiency and style has improved as my stabilisers hold me in a more upright and secure position.  My cycling has improved through my ability again to stabilise my body and hold proper form for longer rides.

If you are looking  to incorporate a quick, fat burning strenght workout into your week.  Give this a try.

0 CrossFit For Triathletes: Get Stronger and Faster

Like it or not, us triathletes operate in a fairly narrow, specialised range.  Our training is designed to move us through the swim, run and ride in the most efficient way possible.  If you're training for Ironman 70.3 or Ironman events, you may not even be worried about how fast you cover the ground, concentrating on just building the endurance necessary to simply survive 12 or so hours of torture.

An unfortunate side effect of this concentration on covering miles and building volume is the loss of speed, and in some cases strength.  No matter how far you run or ride, you may very well finding your performance plateauing as your body adapts to the consistent running, cycling and swimming.  Adding more volume can often just lead to overuse injuries.

A relatively new, and increasingly popular, addition to many triathletes training regime is CrossFit.  Designed to increase conditioning and strength, CrossFit's combination of weight lifting, resistance and explosive movements can help stagnating endurance athletes get faster and stronger without compromising their ability to "go long".

As a busy person, I can appreciate the real benefits to my performance that are packed into a short CrossFit session.  Most of the "real" training that I do involves a two-three hour time commitment that is not always possible in a modern professional's life.  An intense, blistering circuit of exercises could be just the thing that I, and many others, need to spice up a mundane training regimen.

Staying healthy is an additional benefit of CrossFit to endurance athletes.  A focus on core strength and whole body conditioning add not only stability and improved posture, but also help to prevent injuries that often result from the body's response to a weak core.  Back, lower leg and other common triathlete injuries can be avoided through an improvement in core strength.  Strengthened back and shoulder muscles aid in swimming, cycling and obviously in the run leg of any event.

If you are constantly getting injured, trying to get faster, or just looking for a bit of variety in your training, maybe you should look into CrossFit.

0 Bradley Wiggins: The Winner of the 2012 Tour De France?

Based on early form, the cycling world is afire with talk of Bradly Wiggins and his chances of finally winning the Tour De France in 2012.  More to the point, there is talk of whether anyone has a chance of taking the race away from the apparently bulletproof Team Sky, with Cadel Evans seemingly being the only likely fly in the ointment.

With a deep list of in-form riders including Mark Cavendish, Edvald Boassen Hagen, Geraint Thomas and Richie Porte, Team Sky appear to be the dominant "Superteam" of the moment.  But it's Wiggins who is carrying the weight of expectation going into the Tour De France.  A high altitude training camp in Tenerife has whipped the Sky riders into exceptional form, that is obviously superior to the other big teams.  Richie Porte in particular has impressed at this year's Criterium Du Dauphine with his relentless turns of pace on the front of the peloton, destroying some of the finest riders in the sport.

Cadel Evans seems to be in great form this year, and is probably the more complete, rounded General Classification rider when compared with the Sky leader.  He is renowned as one of the best climbers in the world,  handles a bike better than anyone else in the peloton and can also time trial up there with the very best.  

Whilst Evans is riding strong at the moment, it is his team that is the main concern at the moment though.  Thor Hushovd and Phil Gilbert joined BMC Racing amidst much fanfare over the winter months, and on paper the team looks strong.  In reality however, they are a paper tiger.  Hushovd won't ride the tour this year, Gilbert is not even close to the rider who swept all comers in the 2011 Classics, and the rest of the team seem to evaporate when Evans is most in need. Tejay Van Garderen, Taylor Phinney and BMC's other young stars desperately need to stand up and be counted when Evans needs their strength.

Whilst it's probably too early for Wiggins to start engraving his name on the winner's trophy, BMC will have to dig a lot deeper into their roster if Evans is going to have the support he needs to defend his title. It's a three week race, but Evans must be seriously wondering what he will need to pull out of his bag of tricks if he wants to stand on top of the podium in Paris this year.

0 Lance Armstrong wins Hawaii 70.3 by a mile!

The man's a freak!!  Smashed it on the bike then ran strong for the win.  Lance Armstrong just won the 2012 Hawaii Ironman 70.3 Triathlon and looks like he could be a real threat in full Ironman distance races. 

Considering he was still training hard this week (a long run only a couple of days ago plus track work), it's obvious that he has some more improvement in his 40 year old legs.  

It will be interesting to see what happens at Ironman France when Lance races his first full Ironman distance triathlon.

I wonder if there are some "contenders" for the Ironman World Championship who are starting to pay close attention to Lance now?

0 Review: Fuelbelt Revenge R20

I need to be honest about something up-front.  I used to laugh at people that wear hydration belts when they are running.  I thought they looked silly and served no real purpose.  Then I started to run further.  Now I just think they look silly.

When I started running more than 10k for my long runs, I found that I often got halfway through my workout and was desperate for a drink of water.  I found myself plotting my route to ensure that I passed near a drinking fountain at regular intervals.  Obviously this severely limited any sort of variation to my weekly runs, and certainly didn't allow for any spontaneity.  After a couple of months of running roughly the same route every week, I decided that something had to change.

Let's face it,  unless you are a professional athlete, ironman or ultra-marathon runner, it's very hard to wear something like the Fuelbelt Revenge R20 without looking a little bit of a try-hard.  Luckily I have no real shame so I recently bought the bright orange version and swallowed my pride.

Today I had my first run with the Fuelbelt, and I think it's a great product.  Anytime I've ever tried to run with a water bottle, it has bounced, sloshed and been so annoying that I wanted to rip it off and stamp on it after about 500 metres.   I was praying that this wouldn't be the case with the R20, and I was pleasantly surprised to find that the curved bottles nestled snugly in the small of my back and after a minute or so were not even noticeable.  The sign of a good piece of kit is that it fits well enough for you to forget that it's there, and the comfortably padded belt, when adjusted properly, is easy to forget.

The much lauded "one hand entry/exit" actually lived up to the marketing hype, and I found it easy to take out and put away the bottles.  Returning the bottles to the holsters didn't really throw off my stride and I was certainly happy to have the hydration along.  There is something to be said for being able to drink when and where you want, and I felt that I ran better due to it.

Now let's talk about the one, rather annoying, flaw in the Revenge R20.  Why of why did Fuelbelt make the included pocket so bloody small?  You can fit one, maybe two gels into the tiny space, but you will never fit a phone, or mp3 player.  I would have loved it if the designers had provided a pocket that was able to accommodate my iphone and a set of keys.  Thankfully, Fuelbelt sell appropriate pockets separately, and I will be purchasing one post-haste.

In summary, if you have any sort of desire to look sleek and cool whilst running, forget this hydration belt.  However, if you are simply looking for an incredibly comfortable, infinitely adjustable bottle holder, then look no further. Just make sure you are happy to stump up the extra cash for a bigger pocket if you want to take your phone or music player along.

0 The Inconsiderate Cyclist. Breaking The Rules And Getting Caught

I am an inconsiderate cyclist.  As a matter of fact, according to a fellow cyclist, I'm a" f#@king idiot!"

I am a vocal critic of drivers in Melbourne who disregard the safety of cyclists with their dangerous driving and thoughtless actions.  I can't count the number of times I've been in danger of being run over, clipped by an opened car door, or abused by  irate drivers for no reason.  I have blogged about how much it annoys me, and have bored many a person with my rants about the aggressive attitude that Australian drivers have towards cyclists.

So it is with great shame that I admit that on Monday I did the wrong thing whilst riding to work on Collins Street and almost ran over a pedestrian.  I had just swerved around a double parked taxi and then evaded an opened SUV drivers door, when I came to a pedestrian crossing at on of the new tram stops near Exhibition street.  For whatever reason, I didn't stop at the crossing, despite the fact that a lady had stepped out onto the marked crossing and was beginning to cross.  It wasn't a conscious decision to go through, more a combination of too much speed and not enough attention to what was happening around me.  Realistically, I was nowhere near hitting her, but that was more luck than anything else.  As soon as I was through the crossing, I instantly felt guilty, and was not surprised to have another cyclist pull up next to me and begin to berate me for my dangerous riding. 

At the time, I wasn't very receptive to this guy's delivery, as he opened with the line "you're a f#$king idiot!" and then proceeded to follow this up with quite a few other choice thoughts on how dangerous it was to ride through a pedestrian crossing.  In hindsight though, he was spot on.

We cyclists can't complain about the poor driving of car owners, and then continue to flout the road rules, and even endanger pedestrians through our behaviour.  It not only makes the roads more hazardous for all of us, but gives motorists a "reason" to hate us even more than they seem to.

So I've learnt my lesson.  From now on, I'll slow down in the city, ensure I'm paying attention, and follow all of the road rules.  It'd be great if all of the other cyclists making the perilous commute would do the same.  Ride safe and look after yourselves!

2 Ironman?? Why everyday people put themselves through hell.

I didn't just wake up one day and decide to do an Ironman.  My journey to that decision was a more subtle and slow evolution that began in my late twenties.  I was your stereotypical office worker.  A few kilos overweight, mainly sedentary, drinking a lot and smoking too.  I felt heavy, slow and uncomfortable.  One day I realised that I had man boobs and my disgust at the state of my body was the initial spark that led to the burning passion that I now have for endurance sports.  I began to focus on getting myself healthy, losing weight, getting active, and starting to participate in a more active lifestyle. I initially focused on getting fitter, but as I got faster and stronger, I began to set more lofty goals for myself.  It was hard work, I lost my way several times, but I feel that I'm on the right track to achieve my eventual goal of becoming an Ironman.

The 2013 Melbourne Ironman event recently sold out completely in five minutes.  This is a striking demonstration of the growing popularity of endurance sports, all the more surprising because the bulk of the entrants are "middle-aged" people in their thirties and forties.  A very high percentage of these entrants are drawn from the ranks of the professional world.  Accountants, lawyers, doctors and other corporate high flyers are flocking to endurance events in unprecedented numbers.

But why are we seeing so many professionals, long regarded as desk bound softies, putting themselves through the intense preparation required to race these extreme events?  I have a theory that it comes down to our basic, primal need to compete.  To test ones strength and endurance against that of others, or in most cases in Triathlon and other endurance events, against oneself.  I think that most of the people that I race against probably have that same voice in their head asking "Are you tough enough?".  The ability to answer that most basic of internal questions is what drives me to train hard, put myself through pain, early mornings and long hours on the road.  When people ask me why, I usually just answer "because I want to know if I can".

I'm often accused of being overly competitive, and truth be told, it's probably true.  I like winning, and I can't stand not being good at something.  When it comes to Triathlon however, or even long distance running, I don't really care where I place, as long as I know that I gave 100% the entire race.  I'm usually more concerned with beating a previous best time, than with trying to get on the podium (which realistically is never going to happen).

When I speak with other people that race endurance events, the themes are fairly constant.  They want to challenge themselves, to "push their limits", to be the best that they can possibly be.  The office environment is so structured, safe and free of physical challenge, that there seems to be a swing back towards a lifestyle where people are more in touch with their physicality.  It's OK to sweat, to hurt and to push yourself.  I think that's one of the main attractions for me, and for many others.  When you train hard, and compete, you feel electrified, alive and energised.  You're in the outdoors, surrounded by other similarily masochistic people, finding out exactly what "you're made of".  I know that when I am running into the finishing line of a race, where I've given my all, there's almost no other place I'd rather be.

0 Injury! What Now?

I'm injured. I pushed too hard, and ignored a couple of small niggles (against my own advice).  A couple of weeks ago I had reached that magical level of fitness where you feel invincible.  You are energised, strong, fast and feel as if you can run all day.  I smashed a half-marathon PR on Saturday and then my 10km PR on the Monday.  A week later, and I couldn't run at all.  Shin splints, and a disturbingly painful left ankle had brought my quest for world domination to a screaming halt.

Faced with my own physical frailty, and robbed of my regular fix of exercise induced euphoria, I've found myself struggling to stay positive, healthy and motivated.  Here are some of the key things that I've been forcefully reminded about managing your fitness whilst injured:

• Nobody is bulletproof - You will be injured at some point in your life.  Accept it now and it will save you a lot of time, pain and frustration when it happens.
• You don't need that chocolate - Initially I struggled to adapt my eating to my new, more sedentary, lifestyle.  I was still wanting to eat lots of carbs and had to be very careful of my weight now that I wasn't burning heaps of calories every day.  Be conscious of your food intake if you activity levels change.
• It's not the end of the world - When I realised I wasn't going to be able to run for a while, I almost immediately found myself feeling a bit depressed.  Without my daily sweatfest, I was really struggling to find motivation to get up and about.  I wasn't depressed in the clinical sense, or in need of medication, but I definitely felt down.  It's really critical that you maintain your positivity.  You will get better.
• Stay active - In 99.9% of cases, there will be plenty of exercises and activities that you'll be able to substitute into your exercise regime.  For me, it was more swimming, pilates and gym weights.  Whilst I couldn't run, or even ride hard, I was able to get plenty of quality fitness work done in place of those more high impact sports.
• See a professional - If you think you've injured yourself, go to a Sports Physio asap.  A good physio, in conjunction with a tailored rehab plan, will get you up to speed again a lot faster than doing it yourself.

Remember, you don't need to go to pieces just because your body does.  Stay positive, see a physio and adapt your training to suit your needs.

0 Look After Yourself. Knowing When You've Had Enough Exercise

Pushing yourself hard is the best way to see improvement in your mental and physical conditioning.  Nothing beats the satisfied, warm feeling you get after a strong week of hard training.  Whilst you need to keep challenging yourself, it's very important that you know when it's time to take a break.  Pushing your body to far will almost always result in an injury or illness that will set your training back further than you might think.


As I've mentioned before, rest and recovery are the most important part of any training regime.  Your body needs time to repair damaged muscles and overcome built up fatigue.  Without adequate sleep (at least 7 or 8 hours a night), and regular rest days (where you do nothing), you will find yourself feeling worn out and your body will begin to let you down.  Injuries are all to often brought on, or exacerbated, by a lack of sufficient recovery time.


In order to provide the power you need for training and racing, your body needs the right kinds of fuel.  Make sure you are eating regular healthy meals.  Fuels that release energy over an extended period are better suited to your needs, and will prevent you from feeling hungry between meals.  Your body will be burning through it's stored energy at a much faster rate, so make sure you are getting enough, healthy, low fat food to sustain you.  There are a million different diets out there, but the bottom line is be sensible.  You know which foods are good for you and which aren't.  Indulge in the unhealthy ones every now and then if you want to, but try to be consistent with the healthy foods.


The most important thing to remember is to listen to your body.  If you feel too tired to work out, take a rest day.  A niggle can turn into a much more serious injury if you try to ignore it and "push through the pain".  I am currently recovering from an annoyingly persistent bout of shin splints that would no doubt be more prolonged if I had kept running as frequently as I have been. 

If you are feeling worn down after a period of sustained training, give yourself a couple of days off, or re-energise yourself by mixing up your training.  If you are swimming and riding on a regular basis, add a trail run, weights session or a spin class to your training.  You'll not only get the benefits of cross-training, but you will find you remain motivated to train longer and find it easier to get out of bed in the morning.  Your brain is just as important in the training process as your muscles, so keep it interested with variety.  Just as we get bored of the same diet or repetitive task, we need to continually vary our training.

2 Too Busy To Exercise? Get fit and lose weight in no time!

How many times have you heard (or said) "I don't have time to workout".  As our work lives become busier and more stressful, it becomes easier to convince ourselves that we are too busy to dedicate long hours to sweating in a gym.  It's an easy trap to fall into, and unfortunately it has some serious consequences for our health.  The sedentary, desk-bound lifestyle that has become the norm, has been proven to shorten our lives significantly and has direct links to the increase in heart disease and diabetes in the Western world.

The good news is that you can take some easy steps to not only re-incorporate exercise into your life, but to improve your productivity and satisfaction at work.  Here are some simple ideas for fitting exercise into a busy professional life.  

Walk, run or ride to work

Sitting in a car in rush hour traffic is tedious, stressful, polluting and costly.  Public transport can be equally toxic, with chronic overcrowding, delays and high fares.  More and more commuters are finding real benefits in riding, walking and running to and from work, either daily or a couple of times a week.  In my case, it's actually quicker to run the 8kms to my office than to take the slow, expensive and crowded tram.  You will burn fat, tone muscles and reduce stress in a short amount of time, and save money at the same time.

Take the stairs
Nothing new here folks.  This idea is as old as the hills, but nevertheless, is still one of the smartest and simplest ways to shape up whilst at work.  Most of us work in multi-storey buildings and ride the elevator at least three or four times a day.  Instead of taking the lift, you can walk up or down the stairwell whenever you need to come or go.  You will improve your fitness, tone your butt and strengthen your legs in one simple exercise.  After a few days, it will become second nature.  You will probably start to notice the stairs everywhere you go.  Why not use the stairs instead of the escalator at the train station or the mall as well.

Use your lunch break

Whilst we all technically have a "lunch break", more and more professionals are choosing to work the lunch hour at their desks, in the belief that the extra hour of work will improve their overall productivity.  When you think about it though, trying to power through a 10 hour day without a real break, is not only bad for your body, it's not the best way to ensure that you are operating at your highest level all day.  Take your lunch break.  Head out for a run, swim or take an express gym class like Spin or Pilates.  You'll be amazed at how switched on you feel mentally after your workout, and you will begin to see real physical improvements in your posture, fitness and strength after a short period of time.

It is easy to dismiss these tips as unworkable due to your super-busy workload, but just think about the very real benefits to your life, now and in the future, that these small changes will provide.

 

0 Lycra And Lattes: Cycling Is The New Golf

We've all seen them.  Groups of weekend warriors, wrapped in brightly coloured (often overstretched) Lycra, sipping lattes in a cafe packed with what looks like a slightly overweight version of a pro cycling Peloton.  The familiar "click-clack" of cleats on polished concrete is all too familiar in most inner-city cafes on weekends.  Mixed with the usual brunch conversations, you'll hear earnest debates on topics like average watts, the aerodynamic benefits of shoe covers and the best leg hair removal techniques.

Whilst MAMILs (Middle Age Men In Lycra) have long been a widely mocked, and dismissed as try-hards suffering some sort of identity crisis, many are now cottoning on to the very real business benefits of the weekend group ride.

Over the last three decades, golf has reigned supreme as the business networking activity for the discerning Executive.  Many a high profile corporate deal was sealed on the fairways of the world's golf courses, or over a post game drink in the country club.  These days cycling has firmly entrenched itself as the preferred networking event of the modern business person.

Golf and cycling share many a similarity, and it's easy to see why increasing numbers of corporate players are hitting the roads every weekend.  The fashion choices are notoriously dodgy, with plaid pants or overtight pink Lycra a common sight.  The obsession with having, and showing off, the best and most expensive gear is also prevalent in both sports.  It's not uncommon to see a $20,000 bike in a suburban group ride around Melbourne.  Carbon wheels, power meters or carbon shafted clubs.  It's all the same really.

It's the social aspects of a shared, physical activity that hold the key to cycling's popularity amongst our business leaders though.  Rather than the staid, formal and structured interactions that prevail in our boardrooms, cycling offers a relaxed, fluid environment along with a very real sense of shared achievement and camaraderie.  The group ride also allows participants to assess their comrades at a pure, primal level without the masks and personas of the normal business meetings.  Not only fitness, but a willingness to work for a team goal, self-sacrifice, aggression and resilience are all on display and impossible to fake when you are riding into a screaming headwind with 40kms still to ride.  Sometimes it's the communal suffering of a tough ride that bonds participants.  The shared water bottle, the warm pouch of "fruit" flavoured energy gel passed to a flagging companion.

The post-ride ritual of cake and coffee (or a full fatty fry up) is where the magic really happens.  Sharing stories of real (or slightly exaggerated) ride highlights, power outputs, average speeds and Euro-Pro fashion tips.  The bond that develops on a group ride makes for the perfect environment for business deals to be made.  Information is shared, opinions are asked for and given, and contacts are made.  It makes sense. Of course you would do business with someone you ride with over a stranger. 

As someone who works in a sales based role, I've found cycling to be invaluable in building and cementing not only real social friendships, but also mutually beneficial working relationships.  I not only enjoy the fitness and social elements of the ride, but find that my work benefits just as much from the open networking of social cycling.

The great thing about cycling over golf is that it takes next to no time to get to a level of competency that will allow you to participate.  You don't have to hit endless practice shots for years on end in order to not humiliate yourself, you just need a bike, some Lycra and a vague level of fitness.

If you're starting up a business, looking to broaden your network, or just want to make some new friends, cycling is a great way to meet people.  See you on the road.  I'll bring my business cards.

0 Shin Splints. What Causes Them and How To Get Rid of Them

Shin splints.  If you run on the road regularly or play high intensity sport, you'll more than likely experience this annoying, pain in the front of your lower leg.  More formally known as Medial tibial stress syndrome (MTSS), is a common, and potentially debilitating injury that plagues many runners. 

Symptoms vary in intensity, from a vague discomfort or tightness in your shin area, up to sharp, recurring stabbing pains that hit every time you take a step.  Bad cases can even lead to stress fractures that will keep you off your feet completely if not treated properly.

Last week I noticed that I was sore in my right shin after running, and have decided that a few weeks off the unforgiving concrete might be a good idea.  I don't want to spend the next three months trying to overcome a chronic injury, so I've backed off my running and increased my cycling and swimming volume to compensate.

Without going into excessive detail, I'll outline some of the causes and a couple of suggested treatments to get you back on your feet again.

In simple terms, "shin splints" is a bucket term for damage to the connective muscle and tissues surrounding the tibia.  More severe cases are sometimes referred to as "compartments syndrome".  

The main causes of Shin Splints are:

• Overuse: Running a lot on hard surfaces (concrete), or ramping up your volume quickly is a frequent cause.  Your legs just get pounded and due to the short recovery times, they become damaged.
• Shoes: Running with old shoes, or shoes that are not suited to your gait, are a potential trigger for shin splints.  You should be changing your shoes every 500 - 600kms or so, and having them professionally fitted by a reputable running shoe specialist.
• Poor biomechanics: Inefficient running technique, overpronation, or poor core strength can all lead to a higher than normal strain on your lower leg muscles that can cause shin splints.

Some advice on curing Shin Splints:

• Cross-train: Mix up your weekly routine and include more cycling, swimming or even Pilates.  The strengthening of your core, and legs, without the heavy impact of running will make your body more resilient.
• Hit The Track: If you need to keep running, try to find a more forgiving surface like a trail or rubberised track for your workouts.  Running on a track will reduce the amount of shock transmitted to your legs.
• Shoes: Get good quality shoes, fitted by a professional.  It will make the world of difference.  A properly fitted shoe will not only provide you the necessary cushioning, but also help to correct any overpronation that may be causing your muscles to overstretch in the front of your legs.
• Stretch, Stretch, Stretch: You should be warming up properly and making sure you stretch your calves, ankles thoroughly before AND after every run.  Tight calves are a well known cause of shin splints.  Taking the time to stretch will save you a lot of pain in the long run.
• Ice: Icing your shins after every run, or better yet taking an ice bath, will reduce any inflammation and aid your recovery.
• Rest: If you're in pain, your body is telling you that something is wrong.  Give it some time to recover with a well earned rest day every now and then.

Shin splints are a painful, annoying condition that can seriously derail your training.  The good news  is that you can do a lot to prevent the onset of shin splints, and if you're unlucky enough to suffer from them, to get rid of them as quickly as possible!

0 St Croix Triathlon: Beauty and THE BEAST

Lance Armstrong continues his incredible return to professional triathlon tomorrow in St Croix.  He last raced this event 22 years ago, and comes back with a very real chance of finishing at the front of the pack in what is considered the most brutal Ironman 70.3 race in the world.

Good luck Lance, and all the other competitors.  Have a great race.

St Croix Triathlon

0 Climbing Hills. Build Strength AND Speed!

It's very easy to get into a routine in your cycling that includes lots of long, flat rides that build fitness and endurance, but can lead to your fitness plateauing and boredom setting in.  Hill climbs are a great way to build leg strength, cardio-vascular fitness, and just as importantly, mental toughness that can help you push yourself harder and faster on race day.

True climbers are a strange breed.  Small framed, lean and weighing about 60kgs dripping wet.  You see them every year in the Giro and Tour de France, dancing on their pedals as the rest of the Peloton dies a slow, painful death on the slopes of Alpe d'Huez.  They have the innate ability to continue to accelerate regardless of the gradient, and seem almost superhuman in their ability to ride through pain. 

You don't have to be Marco Pantani or Alberto Contador to climb well.  The good news is that you can train to be a better climber, and the benefits to your flat, fast rides, and even your running will be noticeable.  

You should try to include a hill session into your weekly routine.  You don't need to train in the Alps, just find some nearby hilly terrain and get into it!

Here are some tips to improving your climbing:

• Keep your cadence high.  You'll use a lot less energy, and be able to climb a lot longer if you spin a smaller gear at a higher cadence.  If you load up a big gear and mash your pedals, you'll quickly burn up your legs.
• Stay in your saddle. You will be able to climb more efficiently if you stay on the back of your saddle.  Standing up and dancing on your pedals, whilst good for short bursts and attacks, will quickly lead to that all too familiar lactic burn and you'll fade out a lot quicker.
• Ride smooth.  Keep your pace steady and ride smooth.  Constant accelerations and decelerations are a great way to break up a pack, but it will obviously sap your energy as well.  
• Relax. Keep your hands light on the tops of your bars.  You'll tire yourself out if you are hanging on with an unnecessary death grip, and riding on the hoods or down on your drops will make it harder to breath. 
• Go hard.  As with any exercise, if you train with intensity, your fitness will improve faster.  Try to incorporate some high-intensity intervals into your climbing sessions.  Your leg strength will greatly benefit from the repeated uphill attacks.  This strength will directly translate to speed when you come to riding on the flat again.

You'll find that as you become more used to climbing, and the pain that comes with it, you will be not only stronger, but more mentally adept at handling the pain that comes on race day. Varying your cycle training is a great way to add variety, and improve your allround performance.