ironphysio

Taupo Ironman -13 Weeks

ironphysio — Sun, 11 Dec 2011 02:55:19 +0000

Cycling: 350km
Running: 42 km
Swimming: 2 hours

Extras :

Tin Man Triathlon in Mount Maunganui – 2 hours 16 minutes!! (29th male out of 185)
One hour bike hill strength session
Two times one-hour hill running and drill sessions
One 5000m time trial (39 mins 02 secs)

This week was a lighter week as Juliana and I were off to Tauranga to compete in our first triathlon. It was an olympic distance triathlon: 1500m swim, 40km bike and a 10km run. Just a baby compared to what we have to do in three months time!!

It was a great day out with the conditions being overcast and windy on a flat course. Luckly the wind direction came from a direction that did not chop the water up for the swim and was predominantly a cross wind for most of the bike and run legs. I would have had a perfect day had my Garmin watch turned on at the beginning of the race! So for the entire triathlon I had no time, distance or speed indicators, meaning that I had to race on how I felt alone!

I think this was a great experience, as without the technology I had to constantly ask myself how I was feeling and rely on my own judgement.

I had aimed and planned for a sub 2 hour 20 time, but managed the race in 2 hours 16 minutes.

J also did well, she achieved all of her goals, was the 24th woman in and was 128th overall.

The next triathlon is in two weeks time in Rotorua. It is a half ironman distance and will be considerably more testing and challenging than the tin man. For me this week is a run week.

Training tip:
Tyre maintenance! Keep a good eye on your tyres every time you come in and out of cycles. Check for splinters of glass being pushed deeper into the tread. Check tyre inflation regularily as atmosheric conditions affect it all of the time and can compromise both your performance and saftey. Change your tyres as soon as they become worn out. Good tyres will have tyre wear indicators.

Taupo Ironman -14 Weeks

ironphysio — Sat, 03 Dec 2011 20:13:02 +0000

14 weeks till Ironman

Totals for the week:

Cycling - 415km

Running - 60km

Swimming – 2 hours (both in pandora pond)

Extras - One strength training session on the bike and one running specific strength/drill session on the hill (see this post for details and tips for the drill)

Squash victory on Wednesday for Focus Health Physio in Business House semifinals!

Taupo Round the Lake Challenge & Hill Training Drill

ironphysio — Wed, 30 Nov 2011 21:09:35 +0000

Taupo Round The Lake Cycle Challenge was awesome.

Three of us sardined together in a tent. With the gale force wind that blew all night, fear of being blown away kept us up for most of it. The sun rose on a campground with occupants who had all seen better days, some tents only being held up by one guy rope!

I managed the 160km challenge in 4 hours and 54 minutes, just 6 minutes under my goal for the distance. Considering the conditions, I was very pleased. I felt I earned my time as I was on the front of the groups I was riding with, doing a lot of the hard work into the winds.

My hill training on the bike has really been paying off (1 – 1.5 hour strength training, twice weekly). All you need to do it is a bike and a road with a decent gradient. In Napier I use Sugarloaf hill road. Ascend the hill for 1 minute (or the time it takes you to reach anaerobic threshold) then turn around and descend to the bottom again and allow up to 2 minutes rest. Repeat this 15 – 20 times. Then on the flat, put your bike into its hardest gear. Accelerate and push as hard as you can for 30 seconds only, then a 1-2 minute recovery. (repeat this 5 – 10 times).

This weekend sees Julianne and I go to Tauranga to do our first ever triathlon. It is an Olympic distance event 1500 meter swim, 40 km cycle, and a 10 km run. We are both really looking forward to the event.

Coming soon!

ironphysio — Thu, 17 Nov 2011 20:48:39 +0000

Focus Health Physiotherapist Dino is hard at work, part time relieving people of their musculoskeletal woes and part-time training for the ‘tough-as’, world-famous Taupo Ironman.

In this blog, you will soon be able to follow his progress, learn about his training successes as well as blunders. Expect lots of humour, interesting insider stories, some beautiful New Zealand pictures and, last but not least, some truly useful tips for other aspiring Ironmen.

Will a health professional who spends the best part of his life fixing other sportsmen and telling them how to train best perform any better in such a unique challenge? Find out soon, right here.

- Please do leave your comments and encouragements for Dino -no doubt he’ll need them