Busselton Ironman, Half Ironman, Painathlon, Rotto Marathon, Rottnest Channel Swim, Half Marathons, Cyclosportif, ATTA events (time trials), etc etc.

Then there’s the times you head off on a training run….it can be 8pm and you’re off on a run or 5am in the morning and you’re heading off for a 100m hills bike ride, up the hills at just over 20kph and downhill at up to 80kph, hoping nothing goes wrong. You follow the insipid black line at your local swimming pool, cursing the apple-bobbers in the wrong lane, the inconsiderate folk in adjacent lanes throwing up little tsunamis. Cramp often sets in with these swimming sets.

This weekend, I go down to Coogee for a 1.5km swim, the Jetty to Jetty. I know I have lots of running and cycling to do as well. I have to clear my daughter’s apartment so that’s hours of work lugging stuff to the tip. A 21st party for a nephew Sat night, a Queen tribute concert tonight (Fri night).  The housework becomes almost an afterthought. The dogs barely recognise us.

We had a great night celebrating my son’s 19th at the Greyhounds where we collectively won over $800. Lucky bets - an unbelievable run of bets from my wife where she just kept winning on long shots. The funniest moment was where a greyhound that tailed off the back in the one of the latter races, turned around, went the other way around the track then realised he could catch the lure, and he did, and ripped the stuffing out of it. Now the poor greyhound has no purpose in life. That’s the pinnacle of his achievement right there. Now I’m not saying that achieving so many endurance events is akin to catching the lure (much like finding the Holy Grail) but sometimes it can feel like that.

You’ve proven to yourself you can do these things, that even as an average swimmer, you can swim long distances, you can keep getting faster on the bike in time trials (next aim is to hit 40kph on the 40km time trial, by the way), and occasionally you can get quicker as a runner. Mind you, that goal was going sub 4min/kms and I’m a long way off that!

You suddenly realise that smelling roses is not the same as smelling an Ironman medal or a marathon medal or Jetty swim medal. Sometimes achieving something (like Painathlon for example) is just plain hard work across a very long, hard day. Other motivators may be fundraising or beating your peers.

As I progress along these cross training efforts, it becomes more and more about the camaraderie, about seeing other people achieve their first-time goals, going outside the comfort boundaries.

Striking the balance with a healthy social life, family life, training schedule and work commitments is incredibly hard but ultimately pretty satisfying.  Having done my first Half Ironman in 2006, the next aim is to go under 5hrs. Achievable but everything just has to go right (and as my stercus accidit motto indicates, it doesn’t always)

With 8 weeks to go now, I have a really hard block of training ahead of me these next 6 to 7 weeks. Lots of times when I won’t want to go swimming or cycle up hills or long distances into a strong headwind or run when I just feel plain fatigued.

I’m at 78kgs now so this is a fair bit lighter than I’ve been for a while. I look at the top 15 place getters in my age group for Busso HIM and I think ‘right, I need a sub 31min swim, a 2hr 25min bike and around 1hr 45min run. And don’t muck around in transition - its valuable time. I am in the lucky position of having good TT wheels and a new TT frame so I begin to build a time trial bike that I can use in Busso. No more simply affixing TT bars on to my road frame. But there’ll be competitors with steel framed bikes for Busso doing it hard (as I did on my Eddy Merckx in 2006). Heck, I had two years of cyclosportif with the same frame going up the Darling Scarp from Pinjarra to Dwellingup just struggling. To compound it, I drive really big gears and rarely use the small ring at the front.

I’m not sure when this all became so addictive but, on balance, I love doing it and I’m looking forward to Busso now that I know exactly what effort is needed to achieve my goals.

I don’t liken myself to the ’stair zombies’ at Jacob’s ladder that just seem to continually go up and down that damn ladder to prove they can. I know what it takes to go up and down that thing 20 and even 30 times at speed. And unless its part of my normal routine, an effort like that can cripple me for days afterwards.

I will likely still do things like Painathlon, Rotto, Ironman, marathon/half marathon, Jetty swim, cycling time trials and team riding. Mainly because I can and that makes me lucky.

So, so many events on in the next month or two. Darlington Half Mara, Freeway Bike Hike, BRW Triathlon, Pt Walter OD triathlon, Coogee triathlon (twice), Cyclosportif at Lancelin, Time trials at Neerabup and Wandi over various distances, Coogee Jetty to Jetty swim, etc, etc.

So many training options, Thursday 70km hard rides, Monday to Fri morning walks/runs of 1hr, Tuesday morning runs around Deepwater Pt, 2 or 3 swims at Riverton Leisureplex in the evening per week, Sat AM group bike ride, Sunday hills ride (usually solo), Wed brick session run after cycling home, and conditioning sessions (2 x 10min) every morning which involves around 6 separate activities that are done until collapse.

All great fun!!

Anyway, today’s rant now over. Enjoy all your various training. I am currently amped to do a post 40kph time trial for my next 40km ride, I’d love my next half mara to be able to go under 1hr 37min (my current PB) and I’d love to knock off the 1.5km swim in 25mins on Sunday. Optimistic perhaps.

Reservoir

CHRISTO

This year, the aim has been to crack 5 hrs. I remember years ago the magical barrier was called the ‘440′ club- which pretty much meant finishing in 4hrs 40mins. Very tough goal. My mini goals are to go close to a 30min swim, a bike of under 2hrs 30mins and a run better than 1hr 50min. If I do all this I should go under 5hrs, allowing for my notoriously slow transition.

Its never an easy path though and I find I am on track with my cycling/time trialling but a bit behind with running and swimming. My swim efforts now have to be at least 40laps and the runs now have to switch up from 12kms to something approaching 15 and 18kms.

It’s been very hot weather and efforts are mostly pretty tough. Here is my typical training week at present. It ain’t going to look like any standard plan you’ve seen. On Monday, I cycle 30kms in to work, I have a lunchtime 11km run and I cycle 30kms home at day end. On Monday evening I will do 40mins of swimming at Riverton. Tuesdays, I go to Deepwater Pt and take my young niece on a 6.66km effort around Mt Henry and Canning Bridges. I then commute to work from there and commute back to Canning Vale at day’s end. Another swimming effort awaits from around 6.30pm at Riverton Leisureplex.

Wednesday, I do my bike commute to and from work and I add in a 12km brick run with a friend , Rod Mejias, who lives nearby. He goes around 4min15s/km pace at his peak but we are doing these efforts at around 5min/km pace thus far for around 12kms.

Thursdays is the commute in to work on the good bike and I save my petrol for the Thursday afternoon ride from Narrows. We go hard, there are no excuses or allowances made. You get on otherwise you a quickly dropped off. For some of the guys, they ride in to city from Anketell and Kwinana before out training ride actually begins so they are posting up to 120kms in total.  I took some of the harder turns last Thursday which felt good.

Fridays are my rest day but I still commute in on the old Colnago. I love it when other cyclists try to race me on this old girl. There are an unbelievable amount of events on in the next several weeks - Coogee Swim, Neerabup 47km time trial, Freo Corporate Teams triathlon, Darlington Half Marathon, Cyclosportif at Lancelin in mid April (two teams to organise for Team Force), and some more time trials at Wandi in early April (80kms) and mid April (160kms). I am just about to pick up my Giant Bowery from Runner’s world and I have a new Pro-lite Capuccino time trial frame to build up in time for Busso. I need lots of ‘light bits’ on it including carbon groupset/cranks, handlebars, TT bars, etc, etc, etc.

I should have joined Central TAFE gym by now but I plan to next week and still have time to get some strength work in.

I slept in this morning after staying up till the wee hours for my son’s 19th birthday party.

Very hot day today and warm again tomorrow. Long weekend in Perth with 1 March being a public holiday (Labour Day)

Regards

CHRISTO

But after 15 ascents of Jacob’s ladder yesterday morning with around 130kms of cycling down to Pinjarra Rd and return from Canning Vale, I am THOR!!

Training has been copious this last week. Saturday was a little nervy. Always tentative about Open Water Swims. Now imagine this, nearing the last turning buoy at the Sorrento Open Water Swim,  a rescue helicopter hovers over us. I didn’t see any swimmers in trouble so what do you think was the next thought going through my head. Yep, I was sure a ‘noah’s ark’ had been sighted. Swam those last few hundred metres a little quicker. Around 27 mins if I had to guess…perhaps a little slower or quicker.

As I drove to this swim, I spotted the Sat AM group ride. They dutifully called me a slack person of dubious parentage. I told them to look for me in the evening news. Honestly, I’m not that strong a swimmer and Saturday was about getting used to swimming with a large group. I had no serious doubts that I’d cover 1.25kms but my hat off to all those green caps doing 5kms.

Sunday was a choice of 2.5kms or 10kms……heck, I wasn’t within cooeee of that one. The 10kms was to be a warm up swim for the Rottnest Channel swim on 20 Feb. I have a new cluster, a lend of a schmick set of wheels for Sunday’s Wandi 80km time trial. I’m going to buy a new Prolite chain and a new tubular tyre. I found a bloke called Des Williams who will glue this on for me for a very small sum….he lives in Belmont and associated with Masters Cycling in WA. What a find….and he seems a very nice bloke.

On Sunday morning, we had a run from Port Beach to Swanbourne and return. Beaches Cafe full so we just went straight on to Riverton and knocked off 30 laps.

Have a great Oz day. Those of you commuting, remember to look for shards of broken glass tomorrow. There’ll be plenty of them. Just chilling out in front of Foxtel now, about to dial up a movie, making sure the dogs are comfortable in this heat.

Pesto Pasta for dinner awaits and I get to bring some Beef Stroganoff to work tomorrow. Yeehaa.

Lots of events coming up. Next up though….Wandi time trial on 31 Jan…..129 registrations. It’s gonna be big.

Reservoir

CHRISTO

Another good training weekend. Only Richard Kelly, Craig Saywell and myself for the Sat Am ride. They were supposed to be resting for the Sunday crit riding….but we went around our 65kms pretty smartly again. Hopped on with some SRG boys on Mts Bay Rd.

I bumped into Tim Cant ( mechanic with Bikeforce Success) who has put his Busso Half Ironman entry in. Doing no less than 40 laps of swimming. Around 5 or 6 at Bikeforce Success doing Busso Half. He has a new bike, a Scott Plasma I think (including some blingy gold Campag Shamal wheels if you don’t mind!)

Anyway, I told him I was at 20 laps but progressing to 25 laps next week. Still on around 55sec per lap so its all good. I did some pool walking too to help my calf muscle along a bit. I went for 110kms of hard riding yesterday in my full TT set up including the Gravity Zero wheels (discovered a puncture at the end of this ride, d’oh!!)

Will be doing regular running training on Thursdays with Brendan McSweeney and Rodrigo Mejias. We will likely start for 12km efforts but crank these up to 18kms within a couple of weeks. Dee will have her training group doing Jacob’s Ladder from 5.30pm on Thursdays if you want something alternative.

We are trying to encourage you guys to stay at Peppermint Park Eco Village (or at least drop in so we do some serious partying afterwards) for the event. Ash has bought her very first Triathlon Bike. It is a red and white Felt S22 so a very nice pickup. She has her training plan now so between her and Paddy, they will keep each other honest.

This week, you should all at least be aiming for 1250 to 1500m swim efforts, around 50 to 60min runs and a couple of midweek cycling efforts with a long ride on the weekend. We’ll keep it simple and check in to see how we’re all going. Tara Coffey (an ex workmate of mine) on the waitlist so hopefully will pick up one of the new spots.

Some of the events coming up that you may want to consider are the Oz day triathlon at Point Walter (nasty little hill, nasty bone-jarring speed humps), the Wandi Time Trial on 31 January with a 40 or 80km option (come on, toughen up, do the 80kms), Darlington Half Marathon in March, the 3 dams or 5 dams cyclosportif ride on 14 March. Champion Lakes Triathlon on 14 March 2010. City of Perth Triathlon is also on 31 Jan. The list is seemingly endless.

There’s only 2 open water swims coming up (including Sorrento on weekend of 23 and 24 Jan) but the Busso Jetty Swim looms. This year, due to the Jetty reconstruction, there will only be a choice of doing the whole jetty for 3.6kms or a shorter 1km swim.

Just in case this is convenient for any of you. I think we’ve made Riverton Leisureplex our swimming venue of choice for training. I’ll go there this afternoon for around 5.15pm start. I’ll then cycle back home for a 12km run with Brendan. Tim Cant (Bikeforce Success) is swimming Tues and Wed there.

The pool walking afterwards works a treat and it actually feels like a solid workout to boot. It’s amazing that 6 weeks on from the calf injury that there’s still some swelling there. I’m hoping no scar tissue problems.

Congrats again to Ashleigh Davis again on her new Club Development officer job at Triathlon WA and on her new red and white Felt S22. I have settled on doing the 1,25km swim next Sat 23 Jan at Sorrento. Lizzie and Brendan doing a hills ride this Sunday morning ( a nice early start recommended)

My new Conti Giro tyre (tubular) has punctured on the Gravity Zero rear 4 spoke wheel so I think I’ll go a Tufo brand next time.

Blasted in to work on the old 13kg Colnago this morning. About 110pds in the tyres and it was very cruisy. I just love passing people on this old steel ‘girl’ !!

Saturday will be the usual 7am ride from Canning Vale (cnr Warton and Amherst Rds). Team Force has made a deliberate decision not to align with any bikeshops in terms of sponsorship. I say this because the likes of Bikeforce Success, Avantiplus Cannington and Cyclebuzz all have our support. I think if you start aligning, you make enemies. I read Courtney Ogden’s IMWA report the other day and he clearly has some great support at Bikeforce Success.

This season, we will again field two teams for cyclosportif. The A team (Team Mega Force) will have the likes of Richard Kelly, Guy Pritchard, Paul Covich, Jason John, Greg Perry, Craig Saywell, Peter Clark and Nick Cunnington. The B team ( Team Delta Force) will have myself, Tim Roach, Brendan McSweeney, Mike Aviet, Brian Sawyer, Todd Panietz.

Tim, I daresay at Bikeforce Success you may have your own sportif teams but you’re welcome to jump on board. It seems we will have around 4 or 5 spots available. Eloise Dortch, you know why you’ve been named - In fact any other women who regularly ‘chick’ guys on their bikes are welcome.

Jason John will soon be ordering new kits. I daresay that they may be a little more than the $40 they cost initially (this was total cost of jersey and arm warmers).

Paul Covich and I are out of the 5 dams ride/ 3 dams ride on March 14 as we have a fun run to organise at Scarborough Beach (ATO National Sports Carnival).  As I indicated, several events clash including Champion Lakes Triathlon, Darlington Half marathon and the Cyclosportif 5 dams ride.

Reservoir

CHRISTO

Now for a great read, here is the full except from my workmate Dave Koopu and his Ironman WA 2009 report/experience - just a great, great read!! Enjoy

Ironman 2009.

Where do I start? I joined the Australian Taxation Office 21 Feb 2008 and was placed in the same team as a dude called Paul Christiansen (Christo). He was right into cycling and Ironman events and his enthusiasm was infectious. He had completed the 2007 Busselton Ironman as an individual and had entered the 2008 event as part of a team. During the year he filled me in on the training he was doing and would go on to provide me with lots of invaluable training tips and race information (most of which I ignored as it all sounded really tough). I did start to think though that maybe I could give it a go.

At the time I was riding a 10 year old mountain bike. I was riding 20kms a day (commuting to work and back) and playing rugby. I foolishly thought that this would be sufficient training to prepare for an IM. The first time I tried to ride 50kms nearly killed me. Time for a new strategy. I revised my plan to maybe try a half Ironman instead. Plus I needed a new bike. I went to my local bike shop and one of the guys there sold me his second hand Giant OCR1 for $700. Compared to my old mountain bike this thing went like a rocket but I was still being passed on the bike track by everyone else on a road bike. Still it would do me for the HIM.

I traveled to Busselton to watch Christo compete in the 2008 IM and was really inspired watching the race. I saw people there whom I previously would’ve thought had no business being in a race of this magnitude but at least they were giving it a go.

My partner came across a Triathlon book during a sale and it had several training programs in it from beginners Triathlons to the full IM. I resolved to start training for the half IM as per the program in the book. It was a shock to the system to discover that the half IM program runs for 18 weeks which meant a start date of 26^th December 2008 for the May 2009 half IM in Busselton.

Great my first IM training session began with a hang-over.

Unbeknownst to me my partner had brought me a new beaut go fast $3000 racing bike for xmas (Giant TCR Alliance). I got her a $29.95 bottle of perfume from Myers. With this thing I managed to pass most of the commuter traffic on the bike track to and from work and on occasion managed to stay with some of the more serious riders.

My training for the HIM was going to plan until I suffered an injury at work which put a dampener on things. Shortly after, my employer sent me to regional WA for a week. I managed to complete that weeks training program but staying out on the booze till 3-4am most nights did not help. I also flew back to NZ for a couple of weeks to visit family and once again ate and drank too much. Still I was confident that the HIM was achievable. My training was on track and I was feeling more confident by the week. Unfortunately the Busselton HIM is a very popular race and due to the large number of entries the close off date was moved forward nearly a month and I was not able to enter. This really bummed me out so the bike was thrown back in the shed and I went back to playing rugby.

Not long after the HIM Christo started to talk about the full IM and once again I got caught up in his enthusiasm for all things Ironman. I went back to the book and saw that the full IM program was only 12 weeks. Hey I can handle that. Come Sept 09 training was back on. Although it wasn’t a long program it was pretty full-on. After the first two weeks things really ramped up. I was swimming 7-12 kms per week, running 40 kms per week and riding up to 250 kms per week. 

During this time I was carrying a couple of injuries which made life hard. I had a bad shoulder courtesy of the work injury and too many years playing Rugby and a bad calf due to Rugby and old age. The training was hard but I was actually enjoying it. After some cajoling from workmates my entry for Busselton IM went in 23 October 2009.

Busselton

I arrived in Busso 3 December 2009 and registered when I hit town. A mate of mine Andrew traveled with me as we were staying with his sister. There were lots of fit looking people everywhere so the first stop after off-loading the gear was the local pub until the carbo loading party started. A couple of beers and a good feed had me nice and relaxed and I got a good nights sleep waking up with not too much of a hang-over.

Friday 4^th December was bike and gear check-in day. This was when I discovered I had left my bike helmet at home. One panicked trip to the local bike shop got me a new hat and gloves for $100. The rest of the day I spent relaxing and managed to limit myself to enough beers to take the edge off. I hit the sack at about 8-9pm. The rest of my cheer squad had arrived from Perth and they were on the booze but still trying to keep things quiet for my sake.  

Race Day

4.30am the alarm went off and I was up ready for action. While I got myself ready Andrew prepared a couple of pieces of toast with honey for me. I pulled the wetsuit on, got my street gear bag ready and at about 5.15am we were off to the start line. I arrived at the IM village just after 5.40am got my number inked on the calf and headed to the jetty for a warm up swim. The forecast was for temps in the low 30s with South Easterly winds.

With temperatures that hot hydration, nutrition and personal choice of deodorant was going to be very important. I opted for a sandalwood scented underarm.

At the start line people were milling around everywhere. I managed a quick dip to cool down then lined up to await the start.

(When deciding to enter the IM I read in the race rules that you had to have competed in at least a sprint distance triathlon. The only ones I could find to enter was the sprint event at the World Long Distance Triathlon Finals which were held in Perth in October or a HIM in Lombok early November. I actually entered the Lombok event but I couldn’t find anybody who wanted to travel with me so I signed up for the Long Distance event. Not having ever seen a live triathlon before let alone competed in one I had no idea what was going on so I thought I would just follow everyone else. Trouble was the people who I was following, who were all dressed in Triathlon gear, weren’t entered in the event so when the race started about 50 meters out from the river bank I was sitting on the wall thinking I would be in the next group to go. I ended up giving everyone a 5 minute head start. Not that it made any difference to the result.)

The Race

At 6.00am the professionals were away.

Given my previous faux pas at my only other triathlon event I made sure to start with the rest of the racers.

At 6.15am the hooter sounded for the Age Groupers.

Armed with the extensive triathlon experience of 1 prior race (in which I came 2^nd last), a 12 week training program under my belt, a bad shoulder, half a hangover and a crook calf- I was off- I was competing in an IRONMAN DISTANCE TRIATHLON.

The Swim

3.8kms out and back around Busselton jetty.

All the advice I had been given about the swim leg centered on staying out of the “Washing Machine” however I didn’t seem to encounter any problems. The ocean was flat and calm and not too cold. Wetsuits were optional but I didn’t see anyone not wearing one. I had decided to take things easy as it was going to be a long day (and I can’t swim very fast). The swim was a lot easier than I thought it would be. I could see the bottom for most of the journey out and it really did feel like swimming in a big pool. I didn’t look at my watch when I reached the end of the jetty but it felt like I’d only been swimming for about half an hour.

My first goal for the day was to try and stay in front of the team swimmers who had left 15 minutes after we started. I was a bit shocked when the first of the team swimmers caught me and went past like I was treading water (I later learned that some Olympic medalist dude was in the teams event). The return leg was tougher and it felt like I was swimming against the current. My shoulder started to ache when I was about 400-500 meters out but I figured that I wouldn’t need the shoulders for the rest of the race except to sit my neck and head on so I could just push through the pain.  I had planned to finish the swim in 2 hours which meant I would be on the bike by 8.25am. I was surprised to find that the swim had taken 1 hour 22 minutes so I had a nice long rest in transition. I managed to get a good drink in me as well as a couple of power bars they were handing out.

14 minutes in transition then it was on the bike for the longest leg of the day. This leg consisted of 3 laps of a 60km circular course.

The Bike

180.2 Kms in close to 40 degree heat.

I had no idea where I was in the grand scheme of things but the bike area was pretty empty when I left. I felt really good and was conscious of getting enough food and water in me during the first leg of the cycle. At the 10km mark of the first lap the breeze hit me and it seemed that I would be riding into the wind for the rest of the day. My plan called for me to try and average 30kmph or as close as possible to that so I could finish this leg in 7 hours. I managed to stay above the 30kmph level for the first lap completing it in 1 hour 52 minutes. The second lap was slower at 2 hours15 minutes but I was still feeling strong. I took drink and food on at every aid station and was really having a good time, waving and joking with the crowd and volunteers, posing for photos etc. I managed to pass a few other riders and had lots pass me.

My second goal for the day was to not get lapped by the professionals during the first lap but the first of them caught me on the Bussell highway going past like he was on a motorbike. I didn’t keep count but it seemed most if not all the pros passed me on my first lap which was probably the third lap for them.

My third goal was to not get lapped by the Women pros but once again the first of the female pros passed me not long after. When I got to town for the first turn around my cheer squad were on the median strip of Queen St cheering me on. It was a real buzz and greatly appreciated. At the start of the third lap I figured that at the rate I was going I would be running by 1.30pm which would leave me over 9 hours to finish the marathon.

I thought these things were supposed to be tough.

It was at the 150km mark that reality set in big time.

I was in cruise mode when bang………… cramp set in hard. First the left leg then about 2 minutes later the right seized up too. Having only ever had cramp once before in my life and then only for a few seconds it was a strange experience which I didn’t know how to deal with. It got so bad I had to get off the bike and walk for the next 20 minutes to the nearest aid station. It was at this point that I first thought about quitting and heading back to town for a nice cold beer.

There were lots of tech officials on the course but only the bike mechanic stopped to ask if I was ok. I told him I was walking off some cramp. If the SAG wagon had stopped at that point I would gladly have jumped in and called it a day. It took me about 15 minutes to get to the nearest aid station. Once I got there I was bummed out to find that they only had water and de-gassed cola which tasted like crap. I needed salt and the Gatorade stuff. While standing there feeling sorry for myself another rider zoomed past and dropped a bottle of the sports drink. He didn’t stop so I picked up the drink and sculled it, had a couple of cookies and bananas and I was off again. Every time I tried to put the power on the cramp would come back.

The ride along Bussell highway was long, slow and painful and I was getting more and more pissed off that I couldn’t go more than 12kph. When I got to the aid station on Layman road at Wonnerup? I managed to get a couple of bottles of High 5 in me which worked wonders. Back in the saddle and up to speed (about 25-26kph) into town. I managed to catch a few of the slower riders again and hit the transition area just before 3.30pm. I’d finished the bike leg in 7 hours 51 minutes which was nearly 2 hours slower than what I’d hoped I would do it in and 51 minutes slower than what I’d allowed for. It had taken me 2 hours to finish the last 30kms of the bike ride.

And there was still the little matter of a nice relaxing marathon to run.

11 minutes in transition. In to the running gear, scoffed some more cookies, filled up with High 5 and I was off on my first ever marathon, in fact it was the first time I’d run more than 5kms in any sort of race.

The Run

42.2kms. 3 laps of a 14km circuit along the Busselton foreshore

It was really depressing to see people running up the finishing chute when I was just starting. I found out later on that the first finishers had been in the pub or where ever they go for a couple of hours before I even started the run.

Once again my support team was lined up just outside the start line to see me off. I gave them all high fives and to the encouraging cheers of “Hurry up man” and “We thought you’d gone home” I shuffled on out onto the run course.

Due to the calf and knee problems (Rugby) I’d had in the past, my game plan to get through the run was to alternate running with walking and crawling if necessary. I’d planned to start by running for 10 minutes then walking 5 minutes and increasing the run time by 5 minute increments until I got to 45 minutes run and 5 minutes walk.

After 10 minutes of what I called running and everyone else would call the ‘Cliffy Young shuffle’ I didn’t feel too bad so I decided to keep shuffling along till I felt like I needed a rest. I had to stop and walk a couple of times during the first lap but otherwise I didn’t feel too bad. The cramp had disappeared and I was starting to get my sense of humour back. That was until I passed the finishing chute the first time and nearly all the group that I was running with peeled off to finish. Oh well at least I had one scrunchy on my wrist and could start feeling sorry for the poor saps that had none (not that I saw too many of those as 95% of the field were in front of me).

The second lap was better than the first in that I managed to run (Cliffy Shuffle) the whole lap with the only stop being the call of nature in one of the portaloos on the course. By the time I passed the finishing chute for the second time it was starting to get dark, it was 7.30pm and I was beginning to wonder if I would finish in time. To make matters worse the cramp was back. Once again I thought about calling it quits when I caught up to a great big tall American dude who was walking. He was from Hawaii and told me he had walked the entire run so far and it had taken him 2 hours 20 minutes to walk each lap. By this stage it was just on 8.00pm so I figured my run was over and that I would walk the last 14kms with him. The last lap was probably the easiest effort of the whole race/ordeal. I kept the American company for most of it and we were joined on the homeward leg by one of his mates from Hawaii.

A workmate of mine told me that you had to finish the race before nightfall to avoid having to wear the dreaded “Glowsticks”. Like all my other goals for the day I failed that one pretty miserably too.

There was only one goal now left for me and that was to finish this thing before the 17 hour cut-off.

The last lap of the marathon course was a real lonely affair. Most of the crowd that had been cheering the runners on for my first two laps was gone. Most of the aid stations had skeleton staff manning them and since it was dark the only light to see by was the few street lights that lined the course and the moon. At least the temperature had dropped to bearable levels, I even saw a few runners wrapped in thermal heat blankets. Even the spectators that live by Mt Everest who had their stereo on full bore all day had packed up for the night. Once again the spirits were starting to sag and the doubts as to whether I would finish in time were nagging at me. Just before the second to last aid station the tall American dude discovered some extra energy and managed to run/fast walk away from me. Bummer.

As I passed the Goose Restaurant for the last time I met an official on a pushbike going the other way. She was speaking into a radio and I heard her say “There’s one more that’s going to finish just passing me now”. I couldn’t stop smiling after hearing that. After rounding the last turning point/aid station on Marine Tce (and getting another glow-stick pinned to me) I headed for the finish chute. Just before the entrance I stopped, did a couple of stretches, checked that the hair, lipstick and mascara were in place and started running (proper running this time) up the finishing chute with a huge grin on my face.  

My cheer squad was all there spread out on both sides and it was the best feeling in the world to give them high fives on the way through. Again they were full of encouraging cheers like “About bloody time”, “Did you get lost?” and “Hurry up the All Black game is on TV in 30 minutes, we need to get back to the pub before kick off!” Of course they had been in the pub most of the afternoon and they were all pissed.

I’d been told to expect a real buzz when I got to the finish line but nothing prepared me for the feeling of elation and emotion that swept through me when I ran to the finish line and heard those magic words

                        “HOERA KOOPU, YOU ARE AN IRONMAN”

After 16 hours 26 minutes and 45 seconds I’d made it (and in a Personal Best time too).

I was grabbed by two volunteers on the other side of the finish line and escorted to the recovery tent. They insisted on hanging on to my arms even though I told them I felt fine. Once inside I was checked by some other volunteers and then allowed to go get some food or even have a massage.

After sitting down for about 5 minutes, which felt so good, I decided to get a massage. I took my socks and shoes off and was greeted by the most disgusting sight. Both my big toes had gone black, with great big blisters under the toenails, and the little toe on my right foot was a dark pinky/purple colour with a blister the size of a ping-pong ball on it. Funnily enough I hadn’t felt a thing in my feet all day. I thought during the run that I may end up with blisters on the balls of my feet but they were fine. I decided to give the massage a miss mainly because the rub-down lady nearly threw-up when she saw the state of my feet. Apart from being sore and stiff all over the only other injury I had was some pretty bad friction burns around my neck caused by the rubbing of my wetsuit during the swim leg.

For 12 weeks I had been stressing over whether my bad calf would last the distance and in the end that was the only part of my body that didn’t hurt.

While I was sitting there trying to work up the energy to have a shower my cheer squad walked into the tent. The security dude on the door tried to stop them but hey what are you going to say to a bunch of rather large drunk Maori boys that they’ll listen to at 11.00pm at night.

After helping themselves to the spread that was there for the competitors, and of which I got none, they then informed me that it was time to go to the pub to watch the rugby and that I should hurry up and get changed (forget that I’d been trying to go my version of fast all day). After a quick shower and change of clothes we were off to the boozer. The boys had reserved a comfy lounge chair for me. I plonked myself down, was handed a bottle of corona and bourbon chaser, took a sip out of each and promptly fell asleep. I was out for about half an hour and when I woke up my legs wouldn’t work. The boys had to lift me out of the chair, throw me in the ute and Andrew drove me home. My day was finally over.

The wash-up

I am an Ironman. I didn’t exactly rewrite any record books but I got there in the end. If I was to do one of these events again I would make the following changes to my training regime and race strategy:

1. Start training for all disciplines earlier, 12 weeks was not quite long enough.
2. Keep out of the pub.
3. Weigh less than 100kgs, if possible weigh less than 90kgs. All competitors were weighed at registration. I came in at 107kgs the second heaviest in the comp. One person weighed 110kgs and I looked for the fat bastard all day. My mates reckon he was probably 6’ 9” tall and skinny. I didn’t see anyone built like me in the race, 175cm tall and the same measurement wide.
4. Don’t play Rugby as training for an Ironman, you have to bulk up for that game.
5. Make sure I take on the correct nutrition during the bike leg. Eating everything on offer for the sake of it didn’t help.
6. Stay off the booze.
7. KFC and Dominos do not sell healthy training foods. Cut them out of the diet or try to limit eating them to once a week or even better once a month only.
8. Buy a decent wetsuit. The 10 year old wettie I’ve been surfing in is not made for swimming.
9. Carry salt tablets and Carbo-shotz for the cramp.
10. Don’t go to the pub the afternoon before the race. No matter what your friends say half a dozen pints will stuff you up even if you do get plenty of sleep the night before the race.
11. Following on form no. 10 Don’t get a pizza for dinner on the way home from the pub.
12. In the same vein, don’t go to the pub on the rest days in the training schedule.
13. Buy decent running shoes. Jim Kidd offering 5 free pairs of socks with the $49.95 shoes is probably a good pointer as to the quality of the product.
14. Did I say cut down on the booze?
15. Follow the training program. If the program calls for a 3km swim, go for a 3km swim. 3 hours surfing is not the same.
16. Pray for cooler weather on race day.

All things considered I managed to really enjoy myself during the day. It was inspiring to see all the volunteers and crowd get behind the whole event and cheer every competitor on. The event itself was well organized. The crowds along the run leg were great, hosing us down in the heat and offering drinks (all alcoholic) and snacks.

Special mention must go to the boys who traveled down from Perth to support/laugh at me Steve, Andrew, Liam, Hayden, JT plus the Tabuteau family who put me up and put up with me Tanya, Michelle, Will and Travis.

Thanks to Christo who inspired and supported me through out the year with all the training tips and advice. After going through this ordeal I still don’t know whether to thank him or punch him in the head!

Thanks also to an ex-work colleague Mark Henry and his partner Amanda who both competed as well. Their support and words of encouragement every time they passed me (as in lapped me) were greatly appreciated.

Most of all a special mention to Roxy my partner who after years of being a Police and Rugby Widow had to put up with being an Ironman Widow for most of the year.

Now all I have to do is prepare for the next one. Some idiots never learn do they!

Christmas was busy with a big cooked brekky courtesy of Dee. Christmas lunch at her sister’s was another fantastic spread with great food and company.

In the evening, around 40 people were at our little ‘cubby house’ in Canning Vale (just Dee’s immediate family, amazingly - and to think that I have a large family over in Melbourne as well. Christmas would be busy indeed if we were all in one city.

A very hard bike ride with the Team Force crew including Richard Kelly (with his West Coast Master Blasters jersey on), Guy Pritchard, Jason John and Craig Saywell. Got dropped a few times and just have to toughen up. Nearly got Richard on the Riverside Drive sprint at around 60kph. Couldn’t quite latch on to his wheel! He did warn me about getting revenge for last week.

Off to get some Massaman Beef from the Ranford Thai restaurant. Chilling out. Nice warm weather. A few leftovers to eat as well and a few drinks. It’s a great time of year. Training starts at start of Jan 2010. How many of you will join the cycling time trialling journey and/or Busso Half Ironman??

I’ve teamed up with a work mate for the 5 dams ride ( see www.cyclosportif.com.au). I reckon I’ll be saying damn a few more times than that after 230kms of hilly cycling.

Adios amoebas

CHRISTO

I have my 2008 IMWA team cyclist motivated to do his first Busso Half Ironman along with myself (all this may be academic if we fail to actually get entry in to this event). Swimming will likely be after work at Beatty Park and perhaps some sessions with the Riverton Redbacks on Monday nights at the Riverton Leisureplex.

I’ve deliberately not done any running since IMWA and the calf is slowly starting to feel better. Everything starts training-wise in the New Year. I have a real hunger for results in 2010. I know I can extract more from this 45yo body. I’ve done it again by putting my immediate two goals out there but it does motivate me. I’d like a sub 5hr Half Ironman and a sub 4hr marathon. Both goals achievable and there for the taking.

Our Saturday morning ride was around 85kms with only half a dozen of us ‘Team Force’ riders. We travelled down to Safety Bay Rd then back again. Some solid digs from guys like Richard Kelly, our A Grade WCM rider, Jason John, Craig Saywell and Nick Cunnington. We have the ‘machine’ back on board in Brendan McSweeney but he arrived late this morning and, thinking we were on our normal route to UWA and back to Canning Vale, he caught us eventually at Kelly’s Cafe.

I have nearly paid off the Giant Bowery and bought a few new tyres for my commuter wheels, the Mavic Ksyrium Elites. Another cyclosportif season awaits and I’ve already teamed up with one of my team riders, Paul Covich, to attempt the 230km 5 Dams ride in March. I will do as many 80km Individual Time Trials on the bike as I can and the first starts at the end of January 2010. I am also planning an overnight hike from Dwellingup to Swamp Oak Hut and return on the Oz day long weekend with some friends.

On a completely different note, I am donating blood plasma (platelets) tomorrow after a long absence doing this. I’d like to encourage those of you that can to donate blood and/or platelets. Its a free gift of good health for someone and doesn’t really cost you anything.

I hope to get a pair of ASICs 2140s for Christmas (just hope my wife reads this). Wife wants a treadmill. Kids presents all bought.

The list of events I’d like to do for 2010:

a) Painathlon

b) Cyclosportif series

c) Busselton Half Ironman

d) ATTA 80km and 160km time trials

e) Perth Marathon, Half Marathon and City to Surf 12km ( yes , 12kms)

f) Busso Jetty swim in February (I should probably get in some training for this

g) Darlington Half Marathon in March

h) Point Walter triathlon

i) Anaconda as an individual

Lots of stuff to do , better get started soon. A weeks rest left - Enjoy Christmas and New Year all.

Reservoir

CHRISTO

My firt 14kms was in around 77mins so I thought ‘Great, I have around 3mins of buffer here, just keep this pace going and the sub 4hr will come. I recall an earlier post where I thought my calf had tightened uncomfortably in the WA Marathon Club Deepwater Pt run. At around 26kms, and after some frustration at having to walk most of the second lap, I said to my wife and our team swimmer that I would plug on. After only another 2kms, I was unsteady on my feet and barely able to walk straight, without one word of exaggeration.

At the 28km point, I saw them both again and they made me withdraw then and there. They helped me to the Drop Out zone and I went straight to the medical tent. I had some ice on the calf, a space blanket and both legs started cramping up very badly. After 1.5hrs in medical, I insisted on checking myself out of there. After walking about 20metres toward my wife, I started to feel nauseous, went back to medical tent, and vomited a few times. Felt much better, strangely. My lips were purple but I was at least able to manage a hobble.

As a stranger to physical injury (hand on my heart, never had a physical ailment before!) it just threw me and in spite of what I thought was a very thorough training regimen, I was undone. However to focus on my misfortune does no justice to the event. What a great day! Our team swimmer blasted out in 67mins (an 11min PB on the time she expected) and our team cyclist had a 6hr25min ride which was around 55mins slower than she wanted.

My workmate, Dave Koopu, finished in 16hr 29min. We met up with him the next day picking up his bike and he had plenty of battle scars to show us (welts around the neck, purple toes. He’d done the whole bike with his board shorts and running shoes. He proved how tough he is and, more importantly, that he is now an Ironman. Nice job Koops. Legendary stuff mate.

The lady staying in the bungalow next to us at Beachlands had travelled all the way from Abu Dhabi (or rubber ducky as we called it after a few drinks). She had been stung by something in the swim and when she emerged from the water very ill and 2hr 35mins later, her tongue was all swollen and she was having an allergic reaction to it. A quick jab of adrenalin and a trip to hospital that night meant that we offered to pick up her bike the next day and take it to Busso Avanti Plus for packing. We promised to think about her invitation to do the Abu Dhabi International Long Course Triathlon in March 2010.

I lent my Limar Chronos time trial helmet to our ‘rival’ team and Lee, the cyclist used it with pride and managed around 6hr 40m on the bike. Their runner finished his first marathon in 4hr51m and swimmer in 74mins……so because of my DNF, our team shouted drinks on Sat Night. D’oh!!!!

I saw a lady dressed as a cow on the run and asked politely if she could spare a calf muscle. Just about every house that was playing music on the run course played AC/DC (Shoot to Thrill, Highway to Hell…very appropriate, Let There be Rock). Load of residents trained their sprinkers on to the running track. Fantastic gestures. Mt Everest near the bridge crossing was fantastic again with great support from the locals.

I have to say that I was just rapt to hear ‘Thunderstruck’ being played as the age groupers took off. Great song/anthem for IMWA.

Really, we had the best time and our team members just all gelled so well together. Some of our team have trekked Bibbulmun end to end, our team swimmer now doing Rottnest, Dee with her Kilimanjaro exploits.  Everyone pushed their boundaries and the atmosphere at the event and afterwards was electric. I felt sorry for myself for a little while but I should have been a little more acutely aware of my calf issue before attempting a marathon. A little blinkered on my part. I’ve booked in to see the doctor and plenty of rest and repair for the leg.

It’s really strange but the first thing we all said we would do was sign up for Busso Half (individually) and also maintain the fitness for next years Busso Ironman. Troy Coulthard was on a flyer but, like just about all the other cyclists, found the third lap tough going. Dimitri LaFleur also faded somewhat but managed 4hr 28mins. My training mentor, Terry Cameron, pulled up a little short of his Kona ambitions. He needed a 9hr 35 to 10hr result I think to be in the hunt. He still did a sensational swim and bike and like so many others, had a hard day out there on the run.

John Pendse had a 3hr 27min marathon when he was gunning for a 3hr result. He , Troy and Jeff were only a minute away from being fastest team in IMWA. Fantastic going guys, you’ll get the chockies next year.

It was a little sobering running past Tim Berkel who’d been broken pretty early on the run….and he was last year’s winner of IMWA. Gina Crawford proved herself 11mins quicker than any other female cyclist and won comfortably.

I always get warned about putting my target/goal time out there in the public domain. I was really in a bit of shock when the calf muscle actually gave way. Its swollen and black now, 2 days after the event. Still sore to touch.

Big brownie points to the organisers - so many dedicated volunteers and staff. The medics tent was well-drilled and it was a tough day at the office for all the Ironman athletes. A big increase in the use of compression wear on arms and legs. It just looked like it was cooking athletes out there, from my perspective. Enjoyed seeing Daniel Kowalski fly in from the swim in 43mins.

We have it on good authority that the second male Pro to come through on the swim actually sighted a shark close by to him. Authenticated by one of the staff at bike transition/checkout.

Most swimmers took at least 10mins longer to make the return journey (eg our team swimmer 28mins to get out to jetty end, 39mins to get back). Make a mental note of this all you prospective IMWA athletes.

Among 3 bikes, we had around $38000 of bikes in tow. Our practice cycle of one 60km lap on Thursday afternoon was a pretty easy hitout and we met up with some Cyclebuzz folk and a few other friends.

There are many, many other stories to share and these will dribble out over the next few days. I felt a bit ashamed to be wearing the Painathlon shirt but I did certainly give it my all. The calf simply wouldn’t let me run after a while. I enjoyed the support from the Cyclebuzz folk near the Equinox (including Clarky calling me a girl as a ‘gee up’.)

Congrats to Kate Bevilaqua, Katy Duffield, Tom Bakowski and many, many others. If you finished, you are certainly deserving of the Ironman title (again for some).

In the words of Sean O’Neill, we have a new team name and motto - UNFINISHED BUSINESS!!!!

CHRISTO

We had Lasagne and Chicken Fettucine for dinner. We are all planning a sleep in tomorrow but we all have to be at the team briefing at 9.30am tomorrow. I was a little foolish and went for a 60km ride on the bike course this afternoon. Saw Shannon, Lyn, Troy, Tony , Jeff and a few others as well.

We have all committed to doing Busso half ironman in 2010. Liz said part of her preparation will involve swimming with a boy between her legs. We knew what she meant…-laughed!!!!

 Its a fantastic atmosphere already.

Ooroo. New post tomorrow.

CHRISTO

With nearly 2000 people contemplating some sort of involvement in Ironman Western Australia, it’s a mammoth event and I like that fact that I will be surrounded by like-minded fitness freaks who like a challenge and who all have such a tough job ahead of them.

Last Thursday, I had a very tough cycle home with Richard Kelly. As a West Coast Masters Cycling A grader, Richard rides hard…..its as simple as that. Just when you take your foot off the gas, he tears up a hill ahead of you , challenging your reserves. It was such a tough ride home from the city to Canning Vale against a fierce headwind.

A few friends have recently done the Hilly Time Trial at Chidlow. Well done to Rod Mejias and Troy Coulthard. Particular kudos to the women for such strong rides.

I get my Gravity Zero rear wheel back from the new Avantiplus store in Cannington with a $52 Continental Giro tubular with $20 for gluing it on. Just great value and I can get back to some serious time trialling.

I am already thinking ahead to my campaign to get under 5hrs for the Busselton Half Ironman. It needs a 30min swim for the 1.9kms, a 2hr30m bike or better for the 90kms and around 1hr 50min for the half marathon. This will allow me transition times. I am sure I’ve now done enough to get better than a 4hr marathon. Its really a question, not to put it too indelicately, as to whether  my constitution holds up.

I’ll have a few short (5 to 6kms) runs now and get my head together for a solid run effort in what will be around a 28C day. Now that Tony Abbott has just been elected Coalition/Opposition leader in Australia, I know anything can happen.

I will just use my basic Asics Virage shoes (certainly not high end). A fuel belt with 2 small bottles, plenty of carboshotz with a couple of 80mg wild bean caffeine hits. Coke on the last lap and good hydration.

By the way, check out www.cyclosportif.com.au for next years calendar of rides. One big 5 dams ride! Dam!

Reservoir amoebas

CHRISTO

One of my Gravity Zero wheels is out of action due to my Tufo tyre proving not be so tufo after all. After wasting most of my Pitstop trying to pump it up, I am resigned to getting a new tubular tyre. My son has a new red XR6 ute so he has kindly agreed to let me use it to get down to Busselton for the Ironman.

Our team is progressing well. Ash, our swimmer, had a tough 5km swim race last week in very rough conditions at Mullaloo/ Innaloo. Waves were crashing in on her affecting her ability to simply take in a breath. She restricted her race to just 3.8kms and did this in 80mins. I would reckon she has a 70min swim in her for Busso around the jetty.

Liz has her P3C Cervelo and new Zipp Zedtech wheels and has now put in lots of long solo efforts on the bike. Still, its a hard gig to ride 180kms. I think we may have placed her other half as a team cyclist for a team in need. Its not many people you can approach to help with a 180km cycle effort. Still, Brendan McSweeney is just an animal and can sustain a very high heart rate for a very long time. Much like Troy Coulthard - time trialling animals!

I don’t think we’ll go to the Carbo loading night, as highly as I recommend it to first time Ironman competitors. Pretty much have the whole week off leading up to IMWA but we dont’ arrive to our Beachlands digs till Thursday.

I had my brother visit from Melbourne. He has some sort of sporting pedigree, at one stage making the Richmond Footy team in Reserves. Of course, back in 1982,  the AFL/ VFL was a different caper. My brothers and I used to make lots of money selling papers to the huge banks of footy traffic leaving Waverley Park along Springvale Rd (cnr Ferntree Gully). Lots of papers sold, lots of tips! My brother shouted us dinner at the CBD restaurant in the city last Thursday then,on Friday night, I met up with my uncle (Rev Frank Sheehan, chaplain at Christchurch Grammar), his wife Camha and my son for a great meal at the Viet Nosh in Nedlands.

Dee is still maintaining her fitness and her distant aim is still to do the Perth Marathon next year. If her hip flexor and scoliosis settle down, this should be achievable.

Won’t be too long till I can pick up my Giant Bowery from Runner’s World. I enjoy my daily bike commute. Pretty trying, wet windy conditions of late. Cycling home is interesting as not many serious insects like being passed by a 45yo bloke on an all-steel Colnago.

The Great Perth Bike Ride is on this Sunday but it doesn’t fit neatly into my training plans. I have a 20km run to do around Deepwater Pt on Sunday morning so I’ll aim for a 6am start from the rowing shed for 3 laps.

The week after, I will again be running around Deepwater Pt circuit except that at Mt Henry I will go out to Regent St to make the lap 7.5kms. This will be a 2 lap effort as part of WA Marathon Club. It says I should do this as an easy effort but in a race I can see me trying my best on 29 Nov.

Some mates of mine have successfully nominated a Rottnest Channel Swim team. I was originally in this team but I’ll help with logistics instead , trying to get a support boat and crew organised for them.

With only 2 weeks to go till IMWA, diet becomes important, sleep, tapering down in training efforts and checking all your gear. Remember your bike stays checked in overnight so don’t max out your tyre inflation overnight. Leave them a little underinflated and top them up on the morning.

I’ve been following Jessica Watson’s sailing blog, the 16yo attempting to circumnavigate the globe. She’s crossed the equator and now heading to Cape Horn and the Roaring Forties (I thought it was scary hitting the ‘roaring forties’ myself!!!)

Koops (Dave Koopu) , my workmate, will do his last 100km bike effort tomorrow with a mate. I would reckon he would be getting a little nervy at this stage. I read a race report from a friend of his, Mike Henry, who knocked off IMWA in 2007 in under 12hrs.

Good luck to all of  you in final preparation for IMWA. Soak in the atmosphere, the build up, the parade, the merchandise. Ok, so you’re actually going to have to do the race as well!!!

I will give all of you individual competitors maximum respect on the day. I’m aware that even though I’m doing a marathon, I won’t be going through the huge effort of tackling all 3 disciplines.

Weather warming up briefly, a bit windy so hopefully this settles down a bit on the day.  Don’t leave your checking of equipment till the last minute. Get those new goggles, tyres, bento boxes, carboshotz, etc

I want to give kudos to Dr Stephen Stick (yes I’m naming him) for only realising around 2kms into his paddle leg at Anaconda Augusta recently that he’d left the bung out. A sinking feeling!! Well done also to WA legend Sean O’Neill who’s definitely found an extra niche in adventure racing.

Well done to Cameron Meyer. How much cycling talent is in Western Australia???

In the words of all my sub-continent call centre friends, you all have an excellent day!!

CHRISTO