Ironman Triathlon RSS



Confused about nutrition for triathlon?

It's funny, for a long time there I was obsessed with race nutrition and trying to get it right.  Calculating calories, CHO and fluid intake etc trying to work out everything in detail to make sure I had enough energy to get my through my events. Then I stumbled upon a little secret which has now made everything so easy.  I'll tell you about that later...  The field of nutrition seems to be never ending and the research we are presented with always seems to be changing and we never seem to have the one answer.  One week its high carb diets, other weeks its low carb/high fat and the next its Paleo.  It's always changing and always confusing.  When...

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The 'switch'

A light switch has two settings, on and off.  To develop as an athlete you need to have both settings. I’m convinced that some people just do not have an ‘off’ switch.  Constantly doing more than they should, flirting with injury and over training.  Always questioning their training and consequently questioning their own ability to achieve their goals. Before we continue further let’s have a quick look at some basic training physiology. The widely accepted model for achieving fitness improvements is depicted in the table chart below (Reaburn:2009) In its essence we need to be ‘on’ to train and stimulate the body and we need to ‘off’ in order to allow the body time to recover and become fitter.  In...

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5 Simple things you can do right NOW to improve your cycling

If you're struggling to find ways to improve your bike fitness or if you're putting too much thought into it, then here are some very simple but effective ways to improve your cycling fitness right now. Do 1 extra ride per week. Here I’m not talking about going for a big ride like you are probably already doing on a weekend.  Try and schedule this extra ride during a week day and allocate about 1hr for this ride.  Cycling is an endurance sport so we do need to always be looking to increase our volume.  If you add this extra 1hr up over the course of a year than you’ll be doing an extra 52 hours/approx. 1400km extra per year....

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Gold Coast marathon

Now that the Gold Coast marathon festival is done and dusted it’s a timely reminder just how bloody hard marathons are but also just how addictive they are aswell!  Just about everyone hits the wall around the 30k mark and from then on no amount of training can really prepare you for the ensuing 12k.  So how do you best prepare for that or make it so that you can get through that period without hurting.  The truth is you can’t.  Regardless of your ability or training, if you’re pacing yourself correctly to achieve performance, than you are right on a knife edge.  Marathons are a process of learning, hard work and experience.  I always reflect on my 12 marathons...

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Ironman Cairns 2016 Recap

A quick recap of last week in Cairns.  For myself it was my 5th Ironman with a goal of being competitive for a Kona roll down spot in my age group 35-39.  Still alot to learn about running a marathon off the bike but some encouraging aspects to the race having swum an ok time for the rough conditions and riding a 7min PB in blustery wind.  The run was a meltdown. Super impressed with, now 2 time Ironman finisher, Martin Hull.  3 years ago he did his first down in Port Macquarie with a time of 12:20.  Last Sunday at Cairns Ironman he smashed that out of the park in all areas.  a 1hr 20min personal best!  He swam...

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