Making A Come Back Or A Start!

Are you thinking about doing a triathlon for the first time and don’t know where to start? Or maybe it’s been a long time since you were fit and don’t think you could do it. Or maybe you are like me and had a break from training for some reason – like having a baby, an injury, a family or personal situation. Often when you get to a point of feeling unfit it is hard to know how to begin.
My advice – Just begin! Don’t worry about how slow you are, how far you go or how bad you look in sports gear. My first run back was 4 laps around a school oval and I was puffed out.
Start of walking and running until you get fitter and eventually you will improve. The same works with swimming and riding – get out there and do what you can, you will see improvements.
Now is a great time to start. It is the end of the triathlon season and you have 6 months to get fit for your first triathlon. You won’t regret it.
If you still don’t know where to start then join the club training sessions. They cater for the very beginner to advanced. It will help you meet people and get motivated, as well as being safer exercising in numbers. You’ll be amazed at what you can achieve, you just have to start.

Average Jo – First race of the season!

With the first race of the season just about here some of you might be feeling excited and others a little anxious, especially if this is your first triathlon ever! This is not a time to be worried about how fit or ready you are as you can not do much about it in the next few days (worry about that later)! If you have your gear organised and a ‘give it a go’ attitude, you are going to really enjoy your first race regardless of your ability. Remember to have fun!

There are plenty of Adelaide Vales members around the place who can help you out if you have questions on the day – make sure you ask them where you can rack your bike, where is the swim exit, bike exits and running leg start. This will help you not feel lost during the race. It is a good idea to get to the race a little bit early so you have time to find the Adelaide Vales tent and someone who can guide you if you need it.

Make sure you pack your race bag well the night before. It always helps to think what gear you will  need for each leg of the race.

swim – tri suit or bathers (whatever you wear), googles, swim cap (which you get at registration), towel, sunscreen, wetsuit – depending on the temperature and the distance you are racing.

bike – your actual bike with pumped up tyres, filled water bottle on your bike, helment, sunglasses, bike shoes or runners, some people wear socks but usually in longer races as it takes extra time to put them on, race belt or safety pins.

run – runners, hat, sunglasses.

Nutrition – make sure you eat well and hydrate well the day before the race. Don’t overeat in the morning before the race but make sure you have some breakfast. If you have any dietary requirements make sure you look after yourself – low blood sugar can really affect your race. Also make sure you have any medications for asthma or anything else you need, take care of yourself!

I am sure i have forgotten things so if anyone else has any hints for those doing their first race this week, let us know.

Good luck, have fun, compete against yourself and cheer each other on.

Vales @ the City to bay

I am sure there are plenty of vales members who raced on the weekend!!!

How did everyone Go?????

ERGOIS ON TONIGHT!!!

Monday Night Ergo

September 22nd

These sessions are for everyone you do not have  to be super fit, and you can go at your own pace.

Location :

Rosefield Uniting Church

2 Carlton Street, Highgate SA

Time: 6:30pm start so be there early to get set up

Bring:

• Your Bike
• A towel & Drink bottle
• Your Ergo
• Positive attitude

(if you do not have an ergo give do not stress the CLUB has some)

Contact:

Andrew Robertson

Ph: 0409 864 139

or just comment on here!!!!!

We have been allowed to use the premises free of charge – I would like it if we could make a donation to some charity, mission or something like that each session – it might be a gold coin, $5.00 what ever you like but I am hoping we can look beyond our own lives and families and try and give something back to our wider community.

ERGO IS ON TONIGHT!!!

Monday Night Ergo

September 15th

These sessions are for everyone you do not have  to be super fit, and you can go at your own pace.

Location :

Rosefield Uniting Church

2 Carlton Street, Highgate SA

Time: 6:30pm start so be there early to get set up

Bring:

• Your Bike
• A towel & Drink bottle
• Your Ergo
• Positive attitude

(if you do not have an ergo give do not stress the CLUB has some)

Contact:

Andrew Robertson

Ph: 0409 864 139

or just comment on here!!!!!

We have been allowed to use the premises free of charge – I would like it if we could make a donation to some charity, mission or something like that each session – it might be a gold coin, $5.00 what ever you like but I am hoping we can look beyond our own lives and families and try and give something back to our wider community.

Another update from Darren & Steph!

Hi Everyone,

Great to hear the Ergo’s are going well and Andrew is punishing you all….

Just landed in Hong Kong airport at 6am in the morning after an over night flight from Rome and I have just checked my emails and I recieved some fantastic news for the club which I couldn’t wait to share with you all before Steph and I return on Tuesday – the fantastic news is we have been awarded a $10,000 Be Active grant for an electronic timing system (each club member can get their very own timing chip…).

Can’t wait to catch up with you all when I get back next week.

Regards

Darren.

Monday Night Ergo is on!!!

Monday Night Ergo

September 7th

These sessions are for everyone you do not have  to be super fit, and you can go at your own pace.

Location :

Rosefield Uniting Church

2 Carlton Street, Highgate SA

Time: 6:30pm start so be there early to get set up

Bring:

• Your Bike
• A towel & Drink bottle
• Your Ergo
• Positive attitude

(if you do not have an ergo give do not stress the CLUB has some)

Contact:

Andrew Robertson

Ph: 0409 864 139

or just comment on here!!!!!

We have been allowed to use the premises free of charge – I would like it if we could make a donation to some charity, mission or something like that each session – it might be a gold coin, $5.00 what ever you like but I am hoping we can look beyond our own lives and families and try and give something back to our wider community.

Adelaide Marathon and 1/2 marathon

I have not been able to find any results from the Adelaide Marathon or 1/2 marathon.

I see on Facebook one of our members Shane Johnson finished third in the 1/2 marathon and if you see his status udates it looks like he is training up a storm and will be a huge contender this season coming up.

Richard Peasgood was doing the Marathon but I have no news on how he went????

IF YOU HAVE ANY NEWS Post a COMMENT !!!

Hopefully everyone is recovering well that raced and enjoying an easy recovery day!!!!!

Have Fun

Andrew

Sorry

Hi Everyone,

Our ERGO tomorrow night, SEPTEMBER 1 has to be canceled.

There is another booking at the church property that is using the entire building!!!

Next Monday we will be back on, train safe !!!

God Bless & Keep Spinning

Andrew

An update from Darren & Steph

Hi Everyone,

Well Steph and I are half way through our round the world trip – sitting in Heatrow at the moment waiting for a flight to Munich. We have spent the last week in Scotland, my ancesteral home – I must admitt I have fallen in love with the place and it is very hard to leave. We had a search for old Pollock Castle, but unfortunaley we did not leave enough time to find it’s exact location (it’s a ruin now and not inhabited since the 1950’s, so a lot of the local knowlege as faded)- we did how ever manage to find a small part of the land’s that were once know as upper and lower Pollock.

We only got to see half of what we wanted and will be back for sure. Edinbourgh is with out doubt one of the best cities in Europe. We visited Loch Lomond, which I think is where the 2014 Commonwealth games triathlon will be held (Glasgow) – get used to swimming in a 10mm wetsuit if you think you might compete in the event…..

Hope everyone is training well – we have had a lot of new membership enquires latley (no doubt thanks to Emma’s fantastic win in China) – so you may see a few of them turning up to the club training sessions – please make them feel welcome as you all normally do.

We are on to Munich now, then Madrid, Italy and finally Hong Kong on our way home.

Looking forward to seeing you all when we get back (and doing some mega training session…I’m too scared to get on any scales at the moment with all the very bad food we have been eating)

Regards

Darren & Steph

Monday Night ERGO is on!!!

Monday Night Ergo

August 25th

These sessions are for everyone you do not have  to be super fit, and you can go at your own pace.

Location :

Rosefield Uniting Church

2 Carlton Street, Highgate SA

Time: 6:30pm start so be there early to get set up

Bring:

• Your Bike
• A towel & Drink bottle
• Your Ergo
• Positive attitude

(if you do not have an ergo give do not stress the CLUB has some)

Contact:

Andrew Robertson

Ph: 0409 864 139

or just comment on here!!!!!

We have been allowed to use the premises free of charge – I would like it if we could make a donation to some charity, mission or something like that each session – it might be a gold coin, $5.00 what ever you like but I am hoping we can look beyond our own lives and families and try and give something back to our wider community.

MONDAY NIGHT ERGO IS ON!!!!

Monday Night Ergo

August 18th

These sessions are for everyone you do not have to be super fit, and you can go at your own pace.

Location :

Rosefield Uniting Church

2 Carlton Street, Highgate SA

Time: 6:30pm start so be there early to get set up

Bring:

• Your Bike
• A towel & Drink bottle
• Your Ergo
• Positive attitude

(if you do not have an ergo give do not stress the CLUB has some)

Contact:

Andrew Robertson

Ph: 0409 864 139

or just comment on here!!!!!

We have been allowed to use the premises free of charge – I would like it if we could make a donation to some charity, mission or something like that each session – it might be a gold coin, $5.00 what ever you like but I am hoping we can look beyond our own lives and families and try and give something back to our wider community.

Monday Night Ergo

Hi everyone!!!

Sorry to inform you we are going to have to cancel tomorrow nights ergo!!!!

There is an event on at the church and they are using all the facilities!!!!

We will be back next week!

Just a reminder Darren and Steph head off this week on their world tour!!!! So I will be back to this site updating any information you might need while they are away.

Stay safe, warm and keep spinning

Andrew

Average Jo – Learning from others around you.

Many beginners not only make the mistake of comparing themselves to others around them but often trying to compete with them. One of the things I have learnt from the more experienced triathletes is that while competition keeps them motivated, the real goal is to improve yourself each year. Trying to achieve a personal best is what triathlon is all about. There is nothing more annoying than those people who are constantly asking others ‘so how far did you run this week’ just so they can respond by saying they ran further. Learn from those around you. Look at their attitude and why they have been doing the sport so long, if you do your motivation for triathlon and fitness will last a lot longer than one season.

So what keeps you doing triathlons?

A Big Thank You to Darren!

Just wanted to say a big thank you to Darren for coming out and helping with the middle school fun run today at Torrens Valley. The kids had a great time and enjoyed running through the Vales finishing arch. Hopefully we might get a few of them out at some triathlons this year! Look out for photos on the website in the future.

Average Jo – Do your nutrition needs change?

Nutrition can be hard to get right when you first start adding triathlon training into your week. But how much ‘extra’ food do you need to eat to train well? What kinds of foods are best to eat and best to avoid? Do you have to change your nutrition needs in winter compared to summer when the race season is on? Do nutrition needs change if you are male or female?

It would be great to hear how others manage their sports nutrition to train for triathlons in off season and race season.

Average Jo – Speed v’s Endurance

When I thought about doing my first triathlon, many thoughts went through my head. Most were things like – will i make it around the course? Am I going to be last? Am I going to be so far at the back that they will be packing up the course waiting for me to finish? This led me to thinking I should train to be fast, so I don’t come last! While that is not a bad idea when you are doing a tinman event it is probably not the best place to start when you have never done a triathlon before!

I also made the mistake of comparing my training schedule to that of Andrew’s at the time. I was doing 30 minute runs and he was doing 2 hour runs, which led me to think I was never doing enough! Of course I was wrong but it is a common thing when starting out to compare yourself to the more experienced triathletes.

So how should beginners train for their first triathlon? How much endurance do they need to develop for their first race? How much speed do they need? How do you get the balance right?

Good luck to anyone thinking about completing their first race this season.

 

It’s for anyone ?!?!?

Aerotrike at 2008 Tour of California Prologue

Ironman motivation

Ironman Motivation

keep moving!!!

I move forward in my life every day, even if it’s only a tiny step,
because I know that great things are accomplished with tiny moves,
but nothing is accomplished by standing still
Zig Ziglar

Does anyone have a computrainer??? I am thinking about getting one and would love some feedback from someone that actually uses one!! The new real life images of courses and how it is linked with speed and gps data looks amazing and would be a great way to get ready for something like Hawaii!!! but I guess looking out over the black lava fields is really not that interesting!!!!

Stay Safe and Keep Spinning

Andrew

Starting training after a break seems…..

There is no use trying, said Alice; one can’t believe impossible things. I dare say you haven’t had much practice, said the Queen. When I was your age, I always did it for half an hour a day. Why, sometimes I’ve believed as many as six impossible things before breakfast.

Lewis Carroll

Cycling gear for winter – Average Jo!

What gear do you need to cycle in winter? Is it worth just getting arm warmers and using your short sleeve cycle tops? Or should you invest in a good long sleeve cycling top? Do you need a wet weather top and what type of wet weather top is best? What about shoe covers and do you need anything for your legs? I know Adelaide does not get as cold as other places but what do people suggest for cycling during winter?

Training through a cold? – Average Jo

At this time of the year and over winter we can often get colds and flu. Many people I know don’t like missing training and continue to exercise while sick. Is this a bad thing or not? Can you train through a cold with a modified program? When should you completely stop and rest? 

What things have others found to be positive and negative when working through a cold in the winter months. Obviously you should always seek medical advice when very ill, I am talking more about the common cold!

Off Season Training – Average Jo!

As the triathlon season draws to an end you start thinking about what to do in the off season. Often it is a time to get into fun runs or have a break. Others use the time to work on the areas they most need to improve on for next season. What do others do in off season? How much training do they do compared to the actual season? Do they have time off and if so how long? What other things do people do?

It would be great to hear advice from others.

special deal for Adelaide Vales Members

The store caters for the serious athlete through to women who just want to wear the latest in fashion sportswear and there is no shortage of selection within each brand of performance active wear, gym wear and leisurewear. Soon to hit the store for winter 08 will be the latest styles in performance, velour, sueded fleece and stretch french terry fabrics. Also on offer is a range of women’s sports bras and a basic range of chlorine resistant swimwear. Top of the range performance footwear is one of the big sellers within the store along with the latest in cardio footwear and an extensive range of cross trainers. Also on offer is a unique range of accessories including printed gym bags from Nike and ‘must have’ hydration bottles in a variety of styles.

The boutique offers a classy environment to shop in, but maintains a competitive pricing structure within the current sports market. Why not experience the new way to shop for your sporting apparel and footwear by dropping in and meeting with the friendly staff next time you are in the City Cross.

the sports boutique Shop T40 City Cross
Rundle Mall Adelaide ph 8231 3797

THE SPORTS BOUTIQUE IS A NEW STORE IN THE HEART OF THE CITY AND THEY HAVE OFFERED 10% DISCOUNT TO ALL ADELAIDE VALES MEMBERS – TAKE IN YOUR MEMBERSHIP CARD AND HAVE A CHAT TO TRACEY INGLIS SHE WILL BE HAPPY TO HELP YOU OUT!!

I HAVE ALSO JUST RECEIVED AN EMAIL FROM TRACEY OFFERING 20% DISCOUNT ON ALL NIKE FOOTWEAR FOR A LIMITED TIME TO ADELAIDE VALES MEMBERS.

The Trenches

“It’s the journey that should be the reward, not the destination.”

At times this is a hard thing to get your head wrapped around that the journey is the reward, the time in the trenches!!! Doing the tough training on windy days or late night run sessions, or missing out on going for dinner and 5:00am starts and 9:30 bed times, feeling tired, lost, out of your depth. When you stop and think about it if you have one race or one goal in life that you are working hard on and it’s months or years away how is your life going to be ???? Learn to love the trenches enjoy the tough stuff the sacrifices, thats life, there is also so much positive stuff going on in the trenches if you look for it, we have friends that share the same passions and dreams we have supporters, encouragers, mentors and coaches – make sure you know these people !!! Enjoy the journey!!!

God Bless & Keep Spinning

Andrew

The Right Nutrition – Average Jo!

There are a lot of nutritional suppliments, protein powders, gels, sports drinks etc out there. After experimenting with a few I realise you have to find the right one for you. What choice of drinks, gels etc.. do others use in races or training? Does it change depending on the race/session? Does one brand seem to suit more than another? Is there a difference?

I recently tried using a gel in the city to bay (and no I hadn’t tried them in training which I now know you are supposed to do first) and found my blood sugar went up and then down, causing me to feel dizzy. I of course found out later that I am prediabetic but it showed me that different sports aids work for different people. So what works for others and how did you figure that out?

Jo 

Choosing your races

This is something that is difficult for all triathletes, whether experienced or a beginner. How many races should you try to do each season, how close together can you do them and what length? Obviously the fitter you are the quicker you will recover between races, but what else do you think about when choosing races?

I have also noticed that no matter how hard I train I have not been gifted with speed! Even at school on sports days I was always better at the distance events. So as a beginner it is hard to know what distance race to choose – sprint distance or long distance? What distance races did others do when beginning, when did they move up to longer ones (if they did) and any advice for a novice when trying to choose their races in the future?

Passion

 

Passion is a wonderful tool for success and a beautiful way to live your life.

 what is it that fires you up, that keeps you awake at night and gets you out of bed early??? spend some time working it out, and use whatever it is to achieve your goals!!!

I can’t believe its the start of another week!!!

surprise a new post !!!!

Sorry if you have been checking out the blog site every day and wondering whats going on, Jo and I have been pretty busy with stuff and away for the holidays as well. So we shold be back into some regular posts from now (I hope). I hope your 2008 has started well and you are sticking to those new years resolutions!!! remember making them!!

here is this weeks training program for club sessions, remember if you are doing a session and want to invite people to it post a comment and those interested might make it out to your favorite sessions!!

click on the image for a larger display

Safe training

God Bless & Keep Spinning

Andrew

what some of the clubs members are up to over this holiday season!!

I have just been informed that Jordan Spencer has won an Australian Championship in sailing (Olympic class as I understand it?) – congrats on your victory Jordan. Hopefully we can get a more detailed report to go on the webpage/BLOG soon.

Also Jordan’s partner, Jackie Prentice (Adelaide Vales Triathlete of the year 06/07) is off the Australian Cycling championships next weekend – best of luck Jackie, I’m sure you will do well (Jackie has been unable to run due to an injury and has instead focused on cycling for the last few months) – there is even a chance that Jackie may be able to qualify for an Olympics berth for her home country (New Zealand)…Go Jackie, Go – we look forward to the results with great anticipation.

week 2 of 2008

Click on image to see a slightly larger copy!!

Some inspiration to keep going with those new years resolutions!!!

Bevan Docherty – Heart of a Champion

Average Jo – Expectations!

When you first begin triathlons it is hard to know what to expect of yourself. Most people when they hear the distances of triathlons think they do not sound too bad as they can quite easily do all of those distances in training. However putting them altogether with fast transitions can be different than you expect. When beginning people often ask others how much training they do and how to train, which is fine as long as it does not lead to expecting a lot of yourself in your first few triathlons, especially if you try to keep up with other more experienced triathletes. However you do need a healthy expectation of yourself to compete. So how do you keep your expectations in check? I hear so many new triathletes get down on themselves for not doing the time they wanted instead of being happy with their achievements. Everyone can have good and bad races, no matter how long you have raced for. 

another week of training coming up

 

 *SS – denotes alternative training session being run by Steve Stubbs – various lengths and intensities – please contact Steve for specific details 0403042447

*PL – denotes alternative training session being run by Phil Lean – various lengths and intensities – please contact Phil for specific details 0433322604.

Monday    This session has helped quite a few members gain new found confidence in the open water and makes race day far less daunting. All  Ability Levels Welcome. Cost is $2.00 Phone Phil Lean for details 0433322604Tuesday  

Vales Meteors Aquathlon 6:30pm (not 6pm as shown on the table) at Somerton Surf Life Saving club, where we will provide directions to the Rawlings house to head for the BBQ. Instead of a bbq fee, we are requesting that everyone who wishes to attend bring along a $5 only secret Santa tri related present. We were thinking presents along the lines of a tube, or socks, or drink bottle etc. as long as it is tri related.  – please contact Jeremy for more details via email jeremy.machado@saugov.sa.gov.au or phone 0433329722.

6:15pm Steve Stubbs is running some stroke correction clinic’s out of the Rendezvous Allegra Hotel in the City – spots are extremely limited (I think there may only be 1 spot left) – so please contact Steve if you are interested on 0403 042 447. Cost is $2.00 (for beginners and experienced swimmers alike)

Wednesday

6:30am sharp – Velodrome: Ride and Run Session, excellent for developing your cycling and running speed off the bike. Session goes for approximately an hour and all ability levels are catered for (distances are adjusted on an individual basis so that we can training as a group). Contact Darren for more details 0404060782.

Swim:  6:30am Targeted at beginners, a great session to build your swim fitness. – please contact Phil for details 0433322604

Thursday Running

6:15pm Fartlek (varied pace) session – a great group run aimed at increasing your running pace. – please contact Phil for details 0433322604.

Friday:   6:15pm Short and Sharp Swim session preparing you for the weekends racing – Please contact Phil for details 0433322604. (you are required to be a member of next generation to attend this session)

Saturday

Ride:  8:00am Short and Easy along the Flat, with a mandatory coffee break – a great social catch-up with your fellow club members, whilst keeping that Aerobic base developing. Contact Darren 0404060782 for details. (a group will be starting earlier in the north east and returning via lower north east road for those wanting to get in a longer ride – contact Darren for details)

Open Water / Surf Skills: 3pm Christies Beach Surf Life Saving Club – a great skills session for those doing the aquathlon’s this summer, or for those just wanting to spend a fun afternoon at the beach –  followed up with some social drinks afterwards. Contact Phil for details 0433322604.

Sunday: Our annual Members Christmas function is here yet a again – this year we are making it a Chicken and Champagne Brunch / Lunch in the city park lands (map and details to follow via email). There will be some small presents for the Kids (please let us know if they are attending) and we will be awarding the famous club “Green Jacket” among a few other prizes. Bring your own chair – all members and family welcome.

Race Season is definately here!!

This weekend the club has two members racing interstate.

Jason Bartram will be racing a national Junior selection race (ITU) at Runaway Bay – Jason has really improved over the last couple of seasons and if his performance at Coomealla is any indication he has continued with that improvement over the winter and will be a real threat at any race he enters in this season. Good Luck Jason.

Ryan Milton will be racing as a professional at the Canberra half Ironman on Sunday – Ryan has been doing some secret training down on the Victorian coast, so hopefully this will pay off on Sunday – his running has improved dramatically over the winter, so it all bodes well for a good performance – Good luck Ryan.

Darren McCormack is also racing the Canberra Half Ironman this weekend – Good Luck Darren, and have a great race.

Also good luck to everyone that is racing at Westlakes this weekend in the Gatti JT CYCLES race – remember the race is on the opposite side of the lake this week (on Military road). There is still time to get your entries in I am pretty sure you can get into any of the JT Cycles stores to enter or via the Gatti website!!!!!!

Good Luck & Have fun

 

this weeks training!!!

click on image for a larger view

*SS – denotes alternative training session being run by Steve Stubbs – various lengths and intensities – please contact Steve for specific details 0403042447

*PL – denotes alternative training session being run by Phil Lean – various lengths and intensities – please contact Phil for specific details 0433322604.

Monday Due to the up and coming festive season and high racing schedule, the popular ergo session will take a short break until February. This is a great opportunity for you to come and try out the Open Water Swim session at Westlakes – this session has helped quite a few members gain new found confidence in the open water and makes race day far less daunting. All Ability Levels Welcome. Cost is $2.00 Phone Phil Lean for details 0433322604

Tuesday 6:15pm Steve Stubbs is running some stroke correction clinic’s out of the Rendezvous Allegra Hotel in the City – spots are extremely limited (I think there may only be 1 spot left) – so please contact Steve if you are interested on 0403 042 447. Cost is $2.00 (for beginners and experienced swimmers alike)

Wednesday

6:30am sharp – Velodrome: Ride and Run Session, excellent for developing your cycling and running speed off the bike. Session goes for approximately an hour and all ability levels are catered for (distances are adjusted on an individual basis so that we can training as a group). Contact Darren for more details 0404060782.

Swim: 6:30am Targeted at beginners, a great session to build your swim fitness. – please contact Phil for details 0433322604

Thursday Running

6:15pm Fartlek (varied pace) session – a great group run aimed at increasing your running pace. – please contact Phil for details 0433322604.

Friday: 6:15pm Short and Sharp Swim session preparing you for the weekends racing – Please contact Phil for details 0433322604. (you are required to be a member of next generation to attend this session)

Saturday

Ride: 8:00am Short and Easy along the Flat, with a mandatory coffee break – a great social catch-up with your fellow club members, whilst keeping that Aerobic base developing. Contact Darren 0404060782 for details. (a group will be starting earlier in the north east and returning via lower north east road for those wanting to get in a longer ride – contact Darren for details)

Open Water / Surf Skills: 3pm Christies Beach Surf Life Saving Club – a great skills session for those doing the aquathlon’s this summer, or for those just wanting to spend a fun afternoon at the beach – followed up with some social drinks afterwards. Contact Phil for details 0433322604.

Sunday: Gatti Sports (Trudy and Marcus) Race 2 – moves to the other side of the lake this time (Military Road – Rowing Club). A fantastic event, that may well see the 400 participant barrier broken, which will make for a huge atmosphere. Various distances available catering for Kids and beginners right up to the seasoned athletes. Plenty of great prizes on offer including random draws. See www.gattisports.com.au for details.Well done to everyone who raced yesterday – watch the website/BLOG over the next few days for photo’s and other highlights.

Richards WA Ironman race report!!!!

In the day leading up to Bussleton IM, I saw a t-shirt in the expo with the logo “Ironman doesn’t just build character…….it reveals it!”. As I really liked the t-shirt, I was going to buy it but refrained from doing so until after I had finished.

The gales from the previous days had died down on race morning to leave a calm sea and cool temperatures for the 4th edition of IMWA. This was my fourth IM and my first in nearly 5 years. I was nervous as it hadn’t been an easy road back but I had been pleased with my progress and was hopeful of doing well. The swim was good. The first 1000 metres were crowded until things settled down and I found a good pack to swim with. At the turn at the end of the jetty I was hoping that I wouldn’t become shark bait! This made for a quick return to shore. I exited the swim to see 1:12 on the clock. Surely not, I thought to myself, that’s 18 minutes slower than in Forster 4 and a half years ago. It took me a while to realise that the time was 57 mins, as the clock was running on the professional start some 15 mins earlier.

Good transition and onto the bike. HR a little high but I settled it down to find a good steady pace that I knew I could maintain. Just under 20 km’s into the bike it all went wrong. The air fizzed from my back tyre, an instant flat. Don’t panic, change it quickly, you’ll lose 5 – 10 mins. I had prepared for this. A quick change and off I went, relieved and back to chase my sub-10 hours. 1km further down the road, the tyre went again. I repeated the operation swiftly, checked the tyre carefully for debris, no sign. Back on the bike for the tyre to pop again after a few metres. Luckily for me I was 300m from the bike turnaround. I asked a marshal to call a mechanic. The mobile mechanic came, put a new tube in only to see it ‘pop’ again. They took a closer look at the tyre to see a small tear in the side wall, meaning that a new tyre was needed. They didn’t have any, so they went back to get me a new wheel. By the time they came back the pro’s and the top AG’s had all lapped me, leaving me pretty much in last place on the course. I lost pretty much an hour and a half in time, possibly more.

Funnily, while somewhat devastated that 7 months of training had gone wanting in the hope of a good time, I sadistically said to myself that I would still give this my best shot. Back on the bike, no computer now, can’t gauge my speed. I just had a crack. Unfortunately, the wind had picked up a fair bit by the third lap of the bike, which made it very tough as I ploughed my way through the field. Arriving back in transition, there weren’t too many bags left. I had never thought I would be in this situation!

Onto the run, had a quick word with my wife, Kim, and went on my way. Completed the first lap in 1:10. Feeling good but mentally very tired. Perhaps I could push out a 3:30-3:40 marathon. However, with so many people finishing when I was a the end of the first lap, I hit a bit of low. I’d been chasing all day, 180km’s on my own and now no-one of my pace to run with. I kept it going, run between each aid station and then get the fluids in. Consequently the pace dropped off but I felt strong and was able to pick it up considerably over the last 10 km’s.

I made absolutely sure that I enjoyed the finish chute, as this had been one tough day. Crossing in 11.42. I owe a massive thank you to my wife Kim who supported me all day despite what I was going through. I pulled up really well afterwards, not much soreness to speak of and am looking forward to the teams race this week and the Gatti race the week after. I’ll then be heading back to the UK for Christmas with family for a few weeks before coming back with a 12 month plan to take on IMNZ in 2009. Many thanks to all those in the club for their support an encouragement of the past 6-7 months, I’m in much better shape than 12 months ago and better for it. By the way, I went back to buy that t-shirt, given the race I had I felt I earned it……..there were none left!
Richard Bruford