Archive for the ‘Training and Coaching’ Category

I always see Labour Weekend as start of summer and the Triathlon season.

Went for my City Coffee ride this morning. IMG_2913Most enjoyable if a little chilly.



Down to Viaduct, up my “hill” (Shelley Beach Road), into town and Queen Street Starbucks for a Grande Trim Flat White then home along Waterfront. A real JAFA bike ride!



Managing to keep training despite ongoing knee problems.

Seeing Josie on Wednesday!

Hope to train with group when Brick Sessions start. Maybe next Saturday?


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Only2 days now till I leave these shores for London and the ITU Age group World

Ro in Beijing 2011

Ro in Beijing 2011Championships.   


Day 2 Friday  Sorry about the missing 9 days but so much to do in so little time. Training going well. Did a 2 hour brick in the Olympic pool, gym and domain today (Thursday). Been doing some useful cyling TTs on Waterfront and my running intervals have been promising.  Will do final cycling 16 km TT on Saturday morning (hope to break 27 minutes) and fly out on Saturday afternoon via Emirates.

Day 11 Monday Rest day

Day 12 Sunday Raced at Taupo, 1st in age-group (only me) Bike good but ran 400 metres to many!
very poor transitions. Hard bike ride with strong winds and hills.

Day 13 Saturday  16 km TT on waterfront. Calm but foggy. Did just over 27 minutes. Faster than last time. Pleased.

Day 14 Friday Ran 5 km and swam 1500m  Session 15 at school pool in wetsuit.

Day 15 Thursday  Rest day

Day 16 Wednesday Swim Nathan Session 14 at School pool

Day 17 Tuesday   Went to Leitch’s.  Another  hard “tempo” session, followed by run off bike

Day 18 Monday Ran with George at Viaduct. Shelley Beach Road x 3 plus half way x 3

Day 19  Sunday  Did brick from Olympic (750 pool swim in wetsuit, ran round Domain, rowed for 10 mins. “cycled” 20 km in gym. Plus some stretching.

Day 20- Saturday  Hard swim with Nathan at SwimTastic . Short but sharp.

Day 24-21 Tuesday-Friday  Not good!! Tired, over-worked and sick. Did little.
Going to be a hard final 3 week final build-up till I leave!

Day 25 Monday  Running hard at Viaduct  5 x 7.5 minutes at Level 3/4

Day 26 Sunday  Did brick from Olympic (750 pool swim in wetsuit, rowed for 10 mins. “cycled” 20 km in gym and then ran on treadmill for 10 minutes.

Day 27 Saturday  Did waterfront time trial 16 km – 28 minutes. Discover rear break pad touching wheel! Then did rest of my “coffee run”.

Day 28 Friday  Ran at King’s for about 5 km then swim Nathan Session 13

Day 29 Thursday  Swim Nathan Session 12.

Day 30 Wednesday Rest

Day 31 Tuesday   Went to Leitch’s.  Another  hard “tempo” session.

Day 32 Monday Ran with George at Viaduct. Shelley Beach Road x 3 plus half way x 3

Day 33 Sunday  Did brick from Olympic (750 pool swim in wetsuit, “cycled” 20 km in gym and then ran round domain (4 km).

Day 34 Saturday  Swam with Nathan, then ran round Stonefields. Went for 1 hour bike ride including first time trial  (Mission Bay to Helicopter Bay)

Day 35 Friday  Swam at Olympic for 45 mins Lots of 50s. Swam in wet suit. Got some strange looks.

Day 36 Thursday  Rest day

Day 37 Wednesday Ran 5 km with Anna who is starting her 1/2 marathon build up.

Day 38 Tuesday   Went to Leitch’s.  A hard “tempo” session, follwed by 3 km run off the bike.

Day 39 Monday Ran with George at Viaduct. 6 x 4 minutes at Level 3/4. Hard!

Day 40 Sunday  Swam Lesson 11 from Nathan   Day 41 Saturday   Lesson with Nathan. Day 42 Friday  Still not 100% decided to focus on work. 6 weeks to go. Day 43 Thursday Not feeling good. Will rest today Day 44 Wednesday   Swam Nathan’s session 10 Day 45 Tuesday Leitch’s wind-training, endurance and tempo sessions Day 46 Monday  Running at viaduct, Pyramid with quickening speed. Day 47 Sunday   Pool session on  drafting and open water swimming. Then transitions and finally a mini-brick. Left at 2pm Day 48 Saturday  2 hour pool session focused on swimming at different speeds. Run sessions on technique and bike on skills and handling. Great day. Day 49 Friday   Swam in morning Session 9. Went down to Tri NZ Training camp. Introduction by Rick Wells.  Day 50 Thursday  Swam in morning Session 8.  Day 51 Wednesday  Did gym session, run, rowing, and bike Day 52 Tuesday. Swam  Nathan’s Session 7. Rick Wells gave me a quick 5 minute lesson. Got to get those arms moving quicker. Went to Leitch’s wind-training and then did a 3 km run of the bike in evening. Two sessions a day – must turn pro! Day 53 Monday. Running down Viaduct. Cold day for Auckland. Did some 7.5 minutes, then 1 kms. Feeling a bit fitter. Day 54 Sunday. Travelled back to Auckland. Went for walk up a “mountain” before arriving at airport Day 55 Saturday. Ran down to ocean  and  then cycled in gym. Swam at Eumundi, did Nathan’s Session 6 Day 56 Friday. Ran down to ocean and  then cycled in gym. Day 57 Thursday. Ran down to ocean  and  then cycled in gym.  Swam at resort pool, did Nathan’s Session 5 Day 58 Wednesday. Ran down to ocean  and  then cycled in gym. Day 59 Tuesday, hired cycled and and ran and rode around Brisbane for an hour or two. Bike weighed more than I do! Amazing cycle routes and scenery in the City. Then drove to Noosa and stopped at Eumundi and did Swim Session 4. Day 60 Travelled to Brisbane and then spent day walking round the city. More tired than training! Day 61  Gym session, ran round Auckland domain, rowed and cycled. Day 62 Swam  at SwimTastic with Nathan. Practised looking up (every 12 strokes) and most 4 strokes and 6 strokes/breath intervals. Day 63  Swam  session 4 from Nathan. More hypoxic + kicking + paddles/pull. Day 64  Did 1 hour gym session. Run round domain, rowing and then bike. Day 65  Swam  session 3 from Nathan. Much hypoxic + kicking + paddles/pull. Day 66  Wind training with Leitchy. Mostly tempo then some gradient/gear blocks. Ran 3 km  with Cyril off bike. Day 67  Running with group down at Viaduct. Some quite have level 3 and 4 stuff. Trouble keeping up! HR almost maxing out. Day 68  Did 3 hour ride on Sunday morning. Beautiful crisp morning. Coffee stop in the city and wonderful views. Got the week’s swim programme from Nathan. Looks hard! IMG_1097 IMG_1094 Day 69 Big Saturday with swimming lesson, run and gym (rowing and cycling).  Day 70 Swam 2nd session, Ran out of time at Olympic after Parents Evening. Day 71 Swam 1st session, cramped up on kicking. Day 72 Went for 1 hour walk to ease sore legs. Swimming tomorrow after PD day. Day 73  Spin cycling with Paul. Did the 3 km TT in just over 4 minutes. 1 second faster than last time. Ran off the bike for 3 km. Day 74  Monday night running down the viaduct. Warm-up then 3 x 7.5 minutes. Felt bad and quads very sore. Need more running. Day 75  Sunday, full day school cycling and tutoring.  Went to gym again, did 1 hour of  running, rowing and biking. Feeling good. Shoulder better and weight down to 74.6 kg. Resting HR 63  Day 76  Had first swimming lesson with Nathan. Think we will go well. Doing 4 strokes/breath. Went to gym, did 1 hour of running, rowing and biking. Day 77  Cycled with College Junior teams out to Airport. Practised turns. Day 78  Still not right. Hip sore and went to Merton Road physio for sore shoulder. Having cortisone injection next week. Not a great start to the new campaign. Will swim tomorrow and then cycle with school team. Still eating too much cake. Having a cake and biscuit-free Friday.  Day 79 Hip very stiff from sprinting sessions on bike last evening. Went for 1 hour walk to ease it off instead of run. Felt better and should be OK by tomorrow. Weight at over 75 kg! Too much cake. Only had 5 coffees today. Resting heart-rate up from my “fit” 53 to over 65. Much work to do. Day 80 Today I started with a 1 hour wind-training session with Paul Leitch. Mostly at tempo pace with sprints. Two endurance blocks of about 15 minutes, with gearing and grade, and 8 x 30 second sprints with gearing and grading to finish. Quite a hard session. Did not run off the bike to see how body handles the session tomorrow. London BCME Houses of Parliament 2005 Well, it’s started. The build-up to London and the Age-Group World Triathlon Championships. Race day is Friday the 13th of September.  Maybe I should get that insurance!  After a prolonged time on less than 50% training, since Kinloch, I started training seriously on Tuesday 18 June  and intend doing a daily blog, more for my own motivation than anything.  I am entered in the Sprint Triathlon in the 60-64 age group, my final year. My aim is top 10. It is my fifth Worlds.  I have had a 13th, 12th, 8th and 3rd placing so far. Competition will be hot in London. Then onto 65-69 age group!

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Party Trick

If you want to impress your friends and colleagues with your prowess, here is a good one.

The one-arm chin-up.

I’m still working on it, but it goes something like this. It is not to be done without preparation. The latest Mens Health magazine, a must read for all budding triathletes, suggests a 4 week build-up programme. When you get there the feat should be done using over-grip, straight arm start. Then a sharp pull curling your body around your arm as you rise and chin must clear your hand.

Don’t ask me for a demo because I am still in Week 1 of the preparation programme and don’t blame me if you damage your lats, delts or bicepts. You have been warned!

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When I first saw this photo I was most impressed. Both feet off the ground (a la Gomez and the Brownlee Bros.)


However on closer inspection – classic heel-strike.

So it looked like a summer of technique work. I googled the term and found a range of opinions from the Pose Method of Running to running barefoot. However you can always find research to fit what you believe or want to believe and I found an  interesting article  on the debate. The conclusion of this article is  “there is no evidence that heel-strikers are injured more, no evidence that mid-foot runners are faster and perform better than heel-strikers.”

Maybe I’ll ” keep on doing what I always did and keep on getting what I always got.”

Might be safer, and certainly easier!

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Swimming has always been the Achilles’ heel of the three triathlon disciplines for me and many other triathletes. Despite being fit with good upper body strength I have always been unable to swim fast. Everyone tells me swimming is all about “good”  technique but no-one has been able to instill that  “good” technique into my swimming action. I have been very keen to learn –  I’ve done swimming training three or four times a week for almost three years but I still can only do around 20 minutes for 1 km. To be competitive in a top-level sprint triathlon for my age-group I need up to a 20% improvement. Then I can be in touch for the cycle and run.
So… since my last race in March, this is what I have done.
Shallower pull through the water, slightly higher stroke rate, longer reach with more bend on left arm, wider entrance with right arm,  two-beat kick and finally a one two, one two, one-two-three four strokes per breath pattern. All of this feels smoother, more efficient, more relaxed and faster in the pool. So whether this will mean improvement in my time for 750 metres in Beijing on Saturday 10 September  – only time will tell. Will keep you posted.

Maybe I should try this tactic!


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I “stole” this short   YouTube video link from the Tri NZ website. However it looks quite useful and is a bodyweight workout, that can be done anywhere, no equipment needed! It caught my eye as I would have trouble doing most of the exercises at the best of times and with my niggly groin strain currently can’t do any of them properly. However it is my road back to full fitness so I’ll be working at it.
You may find it useful too.

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I often wondered why, in the early eighties (the years, not my age!), when I ran for over an hour or so, that I got stomach aches and other unsavoury happenings down there. Since my training renaissance over the past three or so years, I have had similar problems and an added one of calf cramps. Although some people have expressed doubt, I think I have solved the problem. H2O! When I attempted the Auckland Half Marathon a few days ago and had to pull out at 16 km due to a calf strain I also became severely dehydrated and required medical help (I passed out). So I put two and two together, as maths teachers do, and somewhat belatedly reached this conclusion.

So I now have a new regime. Much more H2O, electrolytes etc. before, during and after all training or events. Tried it last night on my “long” run and no problems.  Will keep you posted.

It’s  Tinman time again on 6 Dec at Mt Maunganui. Great race.

(Me at the Mount last year – dehydrated and calf-strained)

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