Captain CRANK IT !

24 June 2009 Broken collarbone / Clavicle - 7 days since break

2009-06-24T14:19:00.000-07:00

The first is straight on from the front

The second is at 30deg above from the front

17 June 2009 - Broken collarbone / clavicle today :(

2009-06-17T14:23:00.000-07:00

The first is straight on from the front

The second is at 30deg above from the front

Wednesday morning when out for my regular session with the boys I hit a bump on a descent at about 22mph (35kmph), left hand slipped off the bars and I went down on my left side like a sack of spuds. Seemed to take the bulk of the impact on my shoulder then head whipped and helmet hit the deck. Instant headache, shoulder sore and various bits or skin missing from here and there. AND, the new kit I’d just purchased and worn twice was ripped and torn, yep all three pieces, knicks, jersey and gilet. :(

ALSO, discovered on arriving home that the helmet has huge crack, (crack or not) it’s a throw away, it did its job, thanks to the manufacturers CATLIKE. Adam asked if I was ok and although I suggested I’d keep riding he suggested I head home. Regardless I pressed on for another 30 minutes, shoulder not giving me major issues BUT during this time I lost my chain of thought mid sentence on two occasions,.. mmm,,,...... decided this was not normal and headed home.

Once home Nicole suggested we head to the Hospital to get a check up, she said I was pretty scattered, telling her the same thing more than once. So the concern was the head impact, I certainly wasn't expecting the bad news of a broken collar bone.

That certainly spoils my chances of racing IRONMAN SWITZERLAND in 3.5 weeks with Jimi, Fanta and Marcus. Been running exceptionally well and my weight was in check- NOT HAPPY.

The remainder of yesterday I just sat on the couch and dozed intermittently, much of the day now is quite patchy in my memory - the hospital said it can take a few weeks to get over a big knock to the head.

Woke this Thu morning with new aches and pains, it hurts to breath, thinks my ribs are bruised. Shoulder/collar bone area very swollen,, reasonable arm movement with no pain until hit the point when it hits me OOOOUUUUUCCCCHHHH

Anyway have appointment with the fracture clinic tomorrow am, will see what their thoughts are. There is a large chip of bone off in addition to the break but hospital said they rarely operate to correct this stuff. Also will quiz them on the repair time – 6weeks they say.Must say, although I'm a broken boy, I'm still alive and it could always be a lot worse.

I'm a lucky boy with wife and friends who care for me.

Think I'm ready for more sleep.

PS. After getting the broken collarbone news yesterday, we left the hospital to jump on a bus home. Nicole was consoling me, our bus arrived and we boarded. We sat in the area reserved for elderly and disabled passengers; I did have the sling on so figured it was justified and slumped into the chair with the considerable weight of doom and gloom over me. I then raised my gaze to see a guy in a wheel chair, sure I been in many London buses before and knew they could pick up wheelchair passengers, but this was the first time in over 4 years in London I’d actually seen one on a bus. This guy had one arm and one leg,.. not even any stumps in sight,.. arm missing from the shoulder, leg missing at the hip. I really do have nothing to complain about.

“McGANGBANG” anyone ?

2009-04-03T03:19:00.000-07:00

The timing of this would not be much worse, hv just agreed to a mini – 2 week “biggest loser” comp…..

“McGANGBANG”

Sounds like p*rn, but not, actually a sublime creation using two burgers at the low end of the McDonalds Menu.

I like cheeseburgers,.. I like chicken,….this is GENIOUS,.. I’m having one of these post IM Switzerland.

Great article, some people have actually successfully ordered a “McGANGBANG” in store.

http://www.eatmedaily.com/2009/03/the-mcgangbang-a-mcchicken-sandwich-inside-a-double-cheeseburger/

One issue for Aussie and maybe UK people (I’ll need to check the menu) is that I’m unsure a Chicken Sandwich exists on the menu (as opposed to the “McChicken” which would make the creation fiscally unreasonable).

“The Dirty Capitano” - can this be legal ??

2009-04-01T08:15:00.000-07:00

“The Dirty Capitano”

by Captain Crank It !

1 April 2009

(yes I know it’s April fools day, but this is serious mate, forREAL, I had the first EVA this morning).

Required

High end – TOP QUALITY Coffee

Full Fat Coke

Bidden

Preparation

Making Dirty Coffee - The day before

Take HIGH END – TOP QUALITY coffee and place in low end - dodgy drip or try-hard espresso machine – brew that 5HIT UP !!

If espresso machine add hot water so you have volume approximating a small mug

Let stand for 24 ish hours for a REALLY Dirty Coffee (dirty being old and stale - 12 ish hours will do if you’re pushed for time)

THE MIX - Ride / Race / Exam day

Half fill a cycling bidden – 300-350ml with DIRTY COFFEE

Add 300-350ml Full Fat Coke

BINGO BANGO, you’re done.

My first sampling was this morning, had a 3 hour spin on very tired legs, started sipping on the Dirty Capitano about 90 minutes in ,,,

BANG,

SHAH_ZAM

5HIT Bi-ATCH-es,

It’s got a kick like a MULE that's on Dirty Capitanos – it’ll blow your head clean off !!

Just got stronger and stronger as the ride progressed, seemed to have a greater effect than coffee alone, coke alone, even Redbull alone. FELT PHARKING SENSATIONAL,.. that said,,,.. unsure what I’ll be like once the uncontrollable shaking wears off.

This is going to change the world boys, the day will come when you’ll see the “Dirty Capitano” gracing the boards of many a fine coffee house, sitting along side the Doppio Espresso, Cappuccino, Café late & Macchiato.

OH, it only gets better - this on “Il Capitano” from Wiki

“Il Capitano often talks at length about made up conquests of both the militaristic and carnal nature in attempts to impress others, but often only ends up impressing himself. He gets easily carried away in his tales and doesn't realise when those around him don't buy his act. He would be the first to run away from any and all battles and he has trouble enough talking to and being around women.”

No way….. Princess IS “Il Capitano”,... perhaps the mascot for the new brand.

MONEY - at the SPA ....

2009-03-01T23:59:00.000-08:00

OH it sounds nice,.,.. maybe it's even more P*rn from the "Princess",……well.. mmmm,. not really

Unsure if you guys have this functionality with Melb maps.// but check this link then come back and read the rest of the email.

http://www.gmap-pedometer.com/?r=2687068
CHOOSE SATELLITE (assuming it does not already come up).

This is where I spend my Tuesday nights doing THE MONEY SET 10x 1km efforts with 2 min float. (BTW, this is a Dennis set (via Princess) never net the guy, but all I’ve heard he’s one tough nut – yep, the set HURTS).

So what you see on the map is a park in an area called “Bermondsey SPA”…. not far from my place here in Bermondsey/ London,… It has a path that could LOOSELY be described as a running track,.. I’ve been running there since moving into our new place here in Aug 2008, so that’s pre Kona 2008 and also included some runs with Princess when he was staying with us (some one KM intervals from the Becker program).

As Princess will testify there are marking plates at what looks like random intervals around the track,.. ... If you ran one lap this is the order you’d see the plates...

Start/1000, 700, 400, 100, 800, 500, 200, 900, 600, 300, Start/1000

So if you start at the start/1000 and run the distances in order you get

Lap 1 Start/1000, 100, 200, 300

Lap 2, 400, 500, 600,

Lap 3 700, 800, 900, Start/1000

ANYWAY, when Princess and I first ran it pre Kona, we guessed it was 4isk Kms based on our times to complete three laps,.. but were unsure how accurate the distance was….UNTIL I marked it up on gmap-pedometer
334.6 per lap ....... so 1002 mtrs for 3 laps - GIDDY UP

I’m sure if I HUGGED the inside I’d get it down to 333.3333333333333333333 per lap.

FYI - - it has a VERY slight rise for half a lap, and there is no way I would have guessed it was a perfect circle before seeing the Satellite image - ZOOM IN,.. it’s a VERY VERY circle CIRCLE :)

Any London town visitors come and experience this wonderful track first hand. Caff boy, Ross ??? … when are you in town… I’ll be sure to make it a Tuesday ;)

Ok, so I thought it was cool,…. You can all go back to work now if you want.

2008 Ironman World Championships Kona - 11 October 2008 - IT'S DONE

2008-10-12T23:59:00.000-07:00

We'll I've finished here again, it's really just an honour to race on this iconic course with so may top athletes.

Thankful to not have had any bike mechanical issues and ultimately crossed the line for another 10 hour finish,... that's 6 from 6 IM's.

Although this one being my third fastest time at 10:15 and some change it was my most satisfying.

TOP 100 in my age group (JUST,.. 99TH) OUT OF 237 which was one goal for the World Championships.

Also wanted to go sub 10 hours with a sub 5 hour bike being a bonus,,.. unfortunately neither happened.

The Island served up a brutal day weather wise, severe winds on the bike leg, oppressive humidity along Alii Dr at the start of the marathon and then hitting 40deg in the Natural energy lab which is 28ish ks in with 14 to run.

The tough bike conditions were evidenced by Pro's riding 10-15 minutes slower than "normal" Kona conditions, so that translates to 20ish minutes slower on the bike for "mere mortal" age groupers... so I reckon the conditions cheated me out of my sub 5 hour bike time and sub 10, 9 hour finish. That's my story and I'm sticking to it.

My running has come along nicely since 2007 so although I did slow mid-marathon I ran the final 14 k's in 1 hour 11 minutes which is JUST about 5 minutes per k. Crossed the line for a 3;40 marathon which I'm wrapped with - ALL GOOD.

AWESOME spectator support from Nicole, BAB'S, Komo and Traeges,- HUGE THANK YOU....
....AND great support from the numerous other Aussies spectating and randoms that took a liking to the "Captain Crank it" across my butt.

SWIM 1:08:03
BIKE 5:19:30
RUN 3:40:46
OVERALL 10:15:41

Now time to kick back and eat ice cream,...my next challenge will be keeping off the pud'n.

Will be back in London Monday 20th.

OVER AND OUT

2008 KONA - Undie Run -- Two days til,.. PAIN DAY

2008-10-09T23:59:00.000-07:00

It's Thu 9th Oct, 8.40PM and it's my bed time,... such a tiring day.

Two sleeps until the SMASH FEST.

Race starts 7am Hawaii Time

- 4 hours behind NYC

- 11 hours behind the UK

- 12 Hours behind Germany

- 20 Hours behind East Coast Australia

You can follow my progress on

http://www.ironman.com/

Follow the link the the live feed - AND/OR, select ATHLETE tracking and type in my race number 1214. (or, Surname)

My Goal is to finish again- BUT with good conditions I'd hope to better my 2007 time and sneak in under 10 hours,... yep something starting with a nine would be nice.

This morning was the the annual Kona Hawaii "UNDIE RUN" ,.. couldn't resist getting my gear off again,....... also some of me doing "my thing" by the pool afterwards..... accounting?!?!? my talent is wasted.

2008 KONA - Checking in 4 days pre race

2008-10-07T23:59:00.000-07:00

(Short Piece for Tri247 - UK Triathlon News site)

2007 was my first trip to KONA after qualifying in Malaysia earlier the same year.

What a buzz that trip was, pro spotting was unavoidable, your first ride along the Queen k, your first run along Alii Drive or up Palani, all the places I'd readabout and seen on countless Ironman DVDS.

So much history, such a phenominal vibe, the place was magical to me.

I managed to focus long enough to rattle off a 10.12 and some change
Age Group – (35-39) 89th OUT OF 249
Outright 408th OUT OF 1787

In 2008 I was visited by the lottery fairies, I'd been entering the lottery for the past 3 years and winning a spot was met with mixed emotions,,.. have I taken a spot from the "average guy" that couldn't make it under his own steam??

I didn't EARN it,.. so why do I deserve to go??

But,.....also flying around the world chasing a spot like I had since 2006 was not cheap, a near miss here, a bad race there, surely I'd paid my dues, I'd proved I was fast enough.

Departed London last week, Friday 4th, landed Kona late evening the same day. Standing waiting at the open air airport waiting for my bags I had similar thoughts to those 12 months prior.

You could spot the athletes easily, not just lean bodied fit looking people, but they also seemed to carry a glow that held them apart from the average fit looking person.

Maybe it was the degree of "lean-ness", you could see it in the face, some facial bone definition that only comes when the body fat % gets down just so low,.. but the faces were tanned and healthy looking, the bodies were by no means gaunt or sickly looking – just lean and muscular.

What I noticed here what was different to my Ironmans in Australia, the UK, Malaysia, Spain and even the Half Ironman Worlds in Clearwater 2006 was that 9 out of 10 athletes walking away with bike bags looked the business. (as opposed to the 2 or maybe 3 out of 10 elsewhere at Qualifying races around the world).

I done the training, my fitness was comparable to 2007, I knew I'd hit minimum weight and I looked the business, …. but could I produce the goods on race day?? Could I PB?

At this place I know it will depend on the weather on the day and a lot of things going right when SOOOOOO many things can go wrong.

CRAAAAAANNNNK IT

OVER AND OUT from WAINO

2008 5 May Lanzarote Ironman

2008-05-31T11:59:00.000-07:00

The Skinny

Swim 1:03 Easiest IM swim ever

Bike 5:55 NASTY, NASTY BIKE COURSE, I'm never going back

Run 3:42 unleash the hounds,... well maybe a couple of puppies Finish time (including transitions)

10 Hours 52 minutes (182 outright / 45 in Age group)

The FAT

I knew there was a reason I had picked the Brazil Ironman as my 2008 Kona qualifier, flat, fast, hot (JUST MY THING) AND a long way to travel so all the fast Europeans stay away.

After being visited by the IM lottery fairies I decided to save my money and race somewhere closer as my "validation race" (just needed to finish an IM or 70,3 IM to validate the 2008 Kona entry).

IM Lanzarote in the Canary Islands was chosen, it was close and cheap, also I knew quite a few other guys racing to share the experience. It is billed as the toughest IM course on the circuit, well now having raced there I concur; Lanzarote makes Kona look like kindergarten.

"Your Ironman charisma is not complete without doing this race" Paula Newby-Fraser after the 1997 race.

Preparation

I started with a new coach in Jan 2008, with an aim to getting the fire back in my belly after 3 solid years of racing under the expert guidance of Mat Tippett (www.etpa.com.au) with some excellent results including the 2006 70.3 World Championships and 2007 Kona World Championships. I certainly knew the Mat Tippett way worked with proven results, I just needed a change.

The new coach I chose was a guy by the name of Marc Becker, a seasoned racer and coach. From my initial email contact and subsequent meeting we clicked, here was guy that got into my head and pushed my buttons, additionally he was also UK based which was also a plus, and talk about a different philosophy, NO HEART RATE MONITOR for training or racing.

broken arm in mid December 2007 gave a forced layoff until mid Jan at which time I started training for the first time on the MB program. Lots of swimming, some treadmill running AND WEIGHTS for the first time. I managed to string about 4 weeks training together before our Australian wedding in late Feb which meant a very light 3 weeks.

With the MB program I was getting through a run volume that I did not previously feel was manageable, no lower leg niggles like I'd usually get when the run volume ramped up -- I attributeit to some running being on the treadmill (less load on the legs) AND the huge number of squats I was doing in the weight room.

Probably the same time commitment "training" on this new program, but less discipline specific stuff due to the weight and core work being 3 ish hours a week

So with the weight work it's noticeable that I'm carrying more muscle than previously, I bottomed out at 74kgs pre race for Lanzarote.Sure I do not think I'd ever get to 69kgs 2007 Kona weight again, but do feel I was still carrying 2 kegs more than I should have been -- that's ok, will nail 72 for Kona this year :)

In the week prerace, I was just not feeling the BUZZ I usually get. On race morning I was coughing up yellow chunks, I've experienced that before, but usually about a week pre race. Maybe the taper was just a little short given the run volume leading in was more than I'd ever done, as for the first time I was not shortening sessions to nurse lower leg niggles/issues.

Race morning

Reasonable sleep, about 6 hours but quite restless.Made the mistake of having my liquid nutrition BEFORE my coffee,,, as such the coffee did not have the desired "emptying effect" it usually has (no further explanation required)

Headed of to transition at 5:10am, support crew in tow (the wife - Nicole and a mate – Dan, AKA "Danger", he'd come over for a week of cycling and chilling), Danger was the pack horse for the 10 minute walk to transition - THANKS

No dramas getting bike sorted and special needs bags checked. Oli, Robin and Marcus came to say hello, all three looked very cool calm and collected. This was #2 IM for Marcus, for Oli and Robin this was their first IM,...and I found out later, not just their first IM, but their first triathlon,,, why were they not 5hitting themselves ??? maybe they hid it well.

I felt quite flat albeit decidedly calm, I knew it was to be a long day, perhaps the ZING ZING of the taper would kick in on the bike,,,. Or maybe at the 30km mark of the run when I really need it.Regardless, buzz or no buzz, it is what it is, just listen to the body and get through this.

SWIM - 1 hour 3 minutes

2 laps with a run across the beach after lap 1.

It was a beach start in a narrow chute so decided I should get in early to get a spot near the front of the sub 65min swim starting groups. SHOCK HORROR, I was 30 minutes early for the start and the 3rd person in the chute, I'm usually late for everything so this was a first fro me, Nicole would be so proud.

Oli, Robin and Marcus appeared shortly after wand we just chilled before the gun went off

Coaches instructions - find some toes and swim conservatively.

Lap 1 31 min
Lap 2 32 min

EASIEST swim I've ever had - all good.

T1 - 7 minutes - Long run up beach then a long way into transition

BIKE - 5 hour 55 minutes

Lanzarote bike course - PHAAAAARRRRK,..not just 2600 meters of climbing, BUT WIND AT EVERY TURN and VERY dangerous descents - - I was glad I didn't feel I had to take risks to chase a Kona spot, not much fun with white knuckle descents due to fear of being shredded on lava rocks if crashing at 60-70kmph. Even riding on the flat called for 100% concentration due to unrelenting cross winds.

There was a change of course from 2007 after the completion of further road re-surfacing, now I'd estimate 80% is done, still a bit to go.

The race instructions from coach Mark Becker were, NO HAMMERING ON THE BIKE - if you find yourself hammering you have failed.. mmmm well usually that's my thing I give 95-100% and nail a top 50 outright bike time then pick up the pieces on the marathon.

So I was determined NO HAMMERING, I had hoped for a 75-80ish% solid effort, not easy, still pushing but ALWAYS having a lot more to give BUT HOLDING BACK.

Passed Oli about 5 km's in, he'd had a sensational swim of 58 minutes and was looking very relaxed on the bike. This was his first Ironman FANTASIC AWESOME.

Having driven the one lap bike course during the week, I knew the second 90k were even tougher than the first, this was good for the "no hammering" instructions BUT The issue was the Lanza bike course does not allow for a 75-80% effort. Just to work into those tough headwinds and tackle those climbs meant my effort was more like 90%.

The wind is unrelenting, seems to be there from 7am, not gradually building throughout the morning like you see in Kona, it's in your face from the get go, what a nasty nasty place to ride a bike.

Just to get around the 180k's you have to spend more pennies than was ideal when wanting to run a solid 42kms off the back.

So sure I didn't hammer, but if a solid "pushing" effort is 80% and hammering is 95%, I reckon my bike effort was 90ish %. Nicole and Danger managed to head to various spots on the bike course, even driving along side me on the climb to Haria, time for a good chat which was nice to break things up. A

bout 3 hours and 30 minutes into the bike leg Paul Sherwood came past, he was looking great and slowly disappeared into the distance. We found out afterwards that there was under a minute difference on the swim, so he'd been close for quite some time.

At 4 hours and 6 minutes of ride time I crested Mirador del Rio, this was only 118km's into the 180, not even 2/3rds race distance !! I was looking down the barrel of a bike time in excess of 6 hours, surely I'd come home a little quicker as I had just past the highest point on the island.

Stick with the game plan Julian, NO HAMMERING. After a descent there was a long stretch of highway rding before arriving before turning inland for a 20km stretch taking you towards the centre of the Island from 150km to 170km.

WOW, what a sting in the tail, either flat roads or LONG inclines INTO HEAD/cross WINDS on roads that felt like they'd shake your bike (and body) to pieces. I didn't feel exhausted and could at least push, VERY thankful I had not hammered the bike like I usually do as this would have been a very slow 20kms.

I did laugh though, Danger had ridden the bike course the day before, "how was it?" I'd asked, to which he replied "lets discuss it after you race it" mmmm,… now I knew why.

Bike course complete, 5 hours 55 minutes, I never want to race here again.

T2 7 minutes LOOOONG transition run again

Run -- 3 hours 42 minutes

Started the run feeling very loose, concentrated on cadence and was ticking over nicely at 90-92ish.

At the 5k mark of the run, Paul said hello, he was about 2 minutes up. I didn't spot him but he said hello, my race suit, BRIGHT aqua, cannot be missed, his race suit seemed non-descript.

That was at the far turn around point ( 5.3 kms out, 5.3 kms back x 4 times) , I did look for him on future laps but I think he was hiding from me :) , ultimately he crossed the line 6 minutes in-front – GREAT RACE PAUL.

I was still holding back as coach had instructed, he words ringing in my ears, "IF, at the 29k mark of the run you have something to give, then,… UNLEASH the HOUNDS" After 21kms I was still sticking with the game plan, legs were tiring, but focused on keeping the cadence high.

No unleashing the hounds at the 29km mark, but at the 31km mark when I turned for my final lap (with 11 kms to go) but I did unleash a few irate puppies, yes I lifted A BIT, yes it hurt more, cramps were on order of this last hour of pain.

It's always interesting when I'm pushing the hardest and hurting the most in the final stages of an Ironman as I'm generally going quite a bit slower than my initial marathon pace. But not on this day, no positive splitting yet, but very consistent in the back half of the marathon.

The final 10.5 kms (31-42kms) were quicker than the second last 10.5 kms (21-31kms) - sure slower then the first 21kms, but certainly no wheels falling off.

Split 2 4.56k pace

Split 3 5.12 k pace

Split 4 (21.1 kms) 5.12k pace

Split 5 5.32

Split 6 5.33

Split 7 5.30

Split 8 (42.2 kms) 5.32

Crossed the line in 10 hours 54 minutes and 53 seconds.

My slowest IM to date, but my 10 hour record was intact,.... am I ever going to get that "10 hour monkey" off my back ??

Regards my performance on that course, although the bike course is NO FUN AT ALL, the positives I can take from this race are huge.

New coach - all training leading in AND the race itself, NO HEART RATE MONITOR, loved one less thing to worry about.

Followed coaches instructions held back on the bike and for the first time in a race and finished the bike stronger than I started.

Still battling cramps for the second half of the marathon, if I can solve that problem there are certainly gains to be had.

Went in carrying 2kgs more than an ideal race weight

The taper can be refined further, perhaps needed to a little longer for that volume of running, OR perhaps now I have this improved run BASE, coming into Kona in October maybe a 2 week taper will be bang on.

ABSOLUTE STOKED that my outright progressive splits went from

Swim 342 (Age Group 78)

Bike 218 (AG 55)

Run 182 (AG 45)

What a great way to race - I was actually doing quite a lot of passing on the run - LOVED IT(RATHER than my usual, SWIM placed 400, Bike 95 and Run 250+ picking up the pieces).

So to run a 3:42 marathon of the back of that tough bike course, carrying 2+kgs and not being 100% tapered is SENSATIONAL, lots of room for improvement, sets me up nicely for a PB in Kona this October, something starting with a 9 would be nice :)

CRAAAANNKKKKKKK IT

FANTASTIC results from Stu 10:06 and Vince 10:19 // Stu even nailed a Kona slot :)

Paul, stop picking tough races to try and qualify at, I hear they give them away in Malaysia ;)

Rafel, Oli and Robin, guys…. my hat goes of to you, your first Ironman on the toughest course in the world,…you get automatic entry to "TEAM CRANK IT"

Marcus and David, I know you both had limited preparation, you're machines already, you'd be dangerous at race weight with a little more time thrown into training

Over and out

2007 - KONA Race Report

2007-10-14T23:59:00.000-07:00

Never say never

When first getting involved in triathlon in 2003 I discovered IRONMAN, my reaction …..

ARE YOU $^&£*ING INSANE !!!

Shortly after I was bitten by the "IRONMAN" bug.

With dreams of cracking 12 hours myself, my jaw dropped when I met anyone that went anywhere near 10 hours.

If someone had raced at Kona I was in awe, they must be something special.

So 4 years on I've just raced the big one – 2007 IRONMAN World Championships – Kona Hawaii.

I am just like you – not anything special genetically, no V02 Max of the scale - just a little lucky, focused and prepared to TRAIN HARD and BELIEVE.

CRANK IT

Detail to follow,,...........

2007 Kona - do you know who this guy is ??

2007-10-12T23:59:00.000-07:00

So it's bike checkin day - I spot this legend.

HOW AM I MEANT TO REMAIN CALM AND FOCUSED WITH PRO's EVERYWHERE YOU TURN ???????

Here are some clues.

He's a "CERMAN"

HE's a Pro

He's been racing for YEARS

He was the first to "win it on the bike"

Any idea ??

...

Anyone, ....

Anyone.....

Ironman World Champ,......

It's,,.... Thomas Hellreigel

He's 36 now, he was a young 24 year old military boy when he first raced in Kona 1995, he blew past Jergen Zac and just kept going !!!!

Unfortunately he was run down by Mark Allan.

In 1996 he cam back stronger - he raced 8:06 - PHUCK ME,.. good enough for first in any other year except this one - 27 year old IRONMAN virgin Luc Van Lierde ran him down after 3 minutes in the sin bin with a 2:40 marathon and an 8:04 !!!!! (fastest time on that course).

Thomas came back in 1997 and got the win.

LEGEND.

2007 Kona - 2 days to race - Undies ?? Nearly time to pay the Piper

2007-10-11T23:59:00.000-07:00

It's Thu 11th Oct - Two sleeps until the SMASH FEST.

Race starts 7am Hawaii Time

- 4 hours behind NYC

- 11 hours behind the UK

- 12 Hours behind Germany

- 20 Hours behind East Coast Australia

You can follow my progress on

http://www.ironman.com/

Follow the link the the live feed - AND/OR, select ATHLETE tracking and type in my race number 1224. (or, Surname)

My Goal is to finish - it's a tough course with the potential for very NASTY conditions

This morning was the the annual Kona Hawaii "UNDIE RUN" - yep, it is what you think it is,.. a lot of guys and girls running around in their undies,..all for charity. A LOT OF FUN

OH,.. and yes, the guy with me is wearing a diaper, he's Pironti, a mate, a little bit nutso as well.

Gotta love America, he's 62ish kgs, and fits into a "toddler" daiper. That's just WRONG

The fully clothed guy below is Greg Welsh - 1994 Ironman World CHAMP

Landed in Kona - 30 Sept Update

2007-10-01T23:59:00.000-07:00

The week in London before flying out was INSANE - yes, no work but with all the organising I was only getting 6 hours sleep a night, NOT enough with the volume - boarded the plane Friday AM and CRASHED

BTW - my legs = TOAST, just devoid of any strength - still felt mashed on Sat, flight didn't help, additionally shin pain for the first time in 4 weeks ARGGHHHH - Today legs felt OK, also no shin pain - FEW - - TRUST THE TAPER

Bike was not on the carousel when I landed at Kona - DOH,.. they said it would be on the next flight, it was- SAT midday - THANK GOD for that.

Swim Sat morning - near the B&B, 20 miles south of Kona - sign said "beware strong currents",.. ahhh,.. great wake up call to get me back into open water swimming, 40cm CHOP and currents that would stand you almost still for 5 strokes then kind of fire you forward like you had flippers on.

Sun 30TH Sept - -BRICK -- 4hour bike & 70 minute run today.

Well, I rode from 15 km south of Kona, North on the Queen K - - VERY COOL, have some gearing options here, but started with 39/53 and a 12/27 (hv 54/42 and 12/25).

Down hill into Kona, not enough GEARS !!! Unsure that the 54 would even be enough.

Crossed Palani Road were the bike course would hit the Queen K and the fun began.

Less, then virtually no housing or business within 2-3 miles, then another 3 and I was at Energy LAB,.

SOMEONE PINCH ME. I"M HERE BABY.

I was on an E1 ride, but adrenalin meant that I continually had to back off to stop it creeping into E2a.

30 minutes later got a bit more aero and ducked my head, looked only a short distance in front of the bike. The Queen k is a one lane each way Hwy with a HUGE shoulder for cyclists - at least another lane width EACH way. So this meant you were safe from cars, but there were little rocks everywhere (maybe big marble size) - anyway 50 minutes into the ride, hit one, front flatted - need to be wired 100% of the time looking to avoid the little phuckers. The hole was maybe 2mm, had one spare tub and an "all in one" gas and repair can, thought I give the "all in one" a shot.

Well it foamed out the hole as expected and I was on my way in 3.5 minutes. got me about 40 minutes down the road -- seems as though the 2mm hole was too big for that application. Unsure if it really is a viable race option. Anyway replaced the tub with my only spare and was on my way 11minutes -- WAY TOO SLOW.

From just after the energy lab the wind was strengthening, coming from the back right, left, side -left right, ALL OVER THE SHOP. I was getting blown 1 meter right or left from the middle of the shoulder - lucky it was such a wide sucker. About 1 hr 45 into the ride the wind swung and I was getting it straight on. Very happy I'd be turning around at 2.30 into the ride - to meet BABS (mum) with running gear at the entry to the Energy lab.

The wind was 15-20 mph, it was like riding with the brakes on, 39 / 25 kept me in E1... it's gonna be a nasty day if it's windy.

Git back to Babs - bike into the back of the Dodge NITRO - BEAST.

DS racers on with 800mls of water on the fuel belt - then off I go, running into the Energy lab for the first time :::)))))

It was an E2a run, I felt fantastic. Down hill for the first 7 minutes, 3.50, 3.40,.. 3.:30 K pace... WTF ??? something wrong with the polar?? HR at the top of E2a, 164 - 165, but perception was a mid E2a effort. It flattened out and the pace came back to 4:05 - 4:10 K pace, slow down Julian, eased off to 160bpm, 4:10 pace kept coming.

Turned at the bottom of the Lab at 14:45 minutes, then turned, pace remained the same on the flat until climb out, then it dropped to 4:45 - UPHILL !!!!. a minute into the climb I fell a twinge in my right calf -- uurrggghhhh, immediately stop, 20 second rub, then a walk for 60 seconds before starting off with a gentle run. Calf felt ok, built up pace and it didn't trouble me for the remainder of the run _ :::::)))))))))))))))))))))))

17 minutes to get me out of the LAB and turned right on the Queen K back towards Kona. Ran for half of the remaining session time and turned back towards the LAB. Didn't take any fuel on board for the entire 70 minute run, seemed to be ZAPPED of energy 65 minutes in, NOTICEABLE pace drop off, out to 5:10k's, with legs really feeling it. Most likely fuel issue.

4:30k pace average for the 70 minute run, this included 60 seconds walking with the calf twinge and 2 x 60 second walks on the Queen K. HR was a high E2a average, the heat seemed to keep it up there.

Additionally it was a E1 bike - rarely have that benefit on a BRICK.
It was hot, but there was cloud cover - so a GREAT first HIT out, but I expect it to get hotter - I was running at 1:30pm.

Drove the rest of the course out to Hawi turn around - SOME nasty NASTY hills, AND FIERCE WIND ..that with the combo of a head wind could mean the 39 small chain ring stays on - - will get out there and ride it over the coming week.

SMASH SMASH SMASH

The CAPTAIN is LIVING THE DREAM

The picture below "Caught in the Act" is the 30 Sept Brick -- it's on the corner of the Queen K and the entry to the Energy Lab, just had my 4 hour bike, geared up for the run and decided to take a slash - BABS took the snap - nice work.

2007 - MALAYSIAN Ironman - KONA BOUND ?!??

2007-02-24T23:59:00.000-08:00

UNBELIEVABLE !!!!!

Someone pinch me.

IRONMAN (IM) WORLD CHAMPIONSHIPS / Oct 2007 - Kona - HAWAII here I come

YEP THE BIG ONE !!!

Thanks Mat Tippet (COACH - www.etpa.com.au), I do not believe I would even be close to qualifying without your coaching -- you ROCK.

Nicole your continued support and belief has been awesome, without it, this epic adventure would not be happening.

Also, thanks to Lady Luck.

------------------

Yes I was chasing a Kona slot AND I believed I would get one with continual hard work dedication and improvements, maybe this year, next year or the year after ….BUT…. certainly did not expect to get one after such below par run.

Just goes to show, IM is such a long day out, you do not necessarily have to be fast, but just faster than the other guys battling exactly the same conditions - JUST KEEPPUSHING.

SWIM 3 .8km's -- OK for a non wetsuit swim - 1hr 09 min

B IKE 180.2 Kms 5 hr :01 min - Awesome

23rd outright time, only Pro's and 5 age groupers rode faster / 2nd in age group, beaten by an ex pro who now races age group 4hrs :54min - NO FAIR !! (PS, he went on to win the agegroup in Kona 2008)

R UN 42.2 Kms - 4hr 17min - RUBBISH !!

In reality a 3.30 marathon was a fantasy as my running had been limited leading in due to some shin issues, but I did believe a sub 4 marathon would be in the bag. First 10 k's in 51 minutes, good good, then all turned to SHITE.

A nasty stitch reduced me to lots of walking 10 thru 32k. Went off the fluids and nutrition (gels) at the 18 k mark as anything by mouth made the stitch come on.

Had some relief from the stitch in the last 10 k's which I managed to cover in 55 minutes which wasOK, bringing me home 10hrs 30 minutes 51st outright and 6 the in age group (7th & 8th place in my age group finished within a minute after me !!! SOOO CLOSE).

Julian Wain M 35/39 10:30:08

Scroll down for full race report

HAWAII – World Championship Qualification – Kona 2007 ??

The Roll down meeting - there were 4 slots M 35-39, 3rd didn't take his so it rolled down to 5th place (I was 6th) - the 5th placed guy rocketed out of his chair and took the slot.

Oh well, Kona qualification at IM Malaysia was not to be.

Nicole and I sat in that room as the rolldowns continued deliberating whether IM Lanzarotte or IM Canada would be the next crack at a slot, then something happened which looking back now is quite surreal - there are two slots allocated to the fastest MALE and Female MALAYSIAN Athlete.

The Female took her slot, then they called out the fasted Male, 12th in the 30-34 age group, 10 hrs 58 min - well he was not in the room, so theycalled off the next fasted Malaysian Male - he wasn't there either - THEN they asked if there were ANY Malaysian male athletes in the room
(ie even if there was a guy there that finished in 16:59:59 he could have the slot) - BUT STILL NO RESPONSES.

The officials deliberated, I was expecting a Malaysian Male athlete to walk through the door at anytime to say "I'll TAKE THE SLOT", but this did not happen.

Another posibilty was that the slot would go to M 30-34 as my group had already been allocated an additional slot to take it to 4.

THEN about 5 minutes later they announced that per World Triathlon Corporation rules that spot should be allocated to the biggest age category - WHAT !!!!

ahhhh, YEP, Male 35-39, that would be ME !!!!!

Jumped out of my chair, did a little dance, all the while expecting someone to tap me on the shoulder to tell me there has been a mistake,.. well about 2 hours later I had payed my $485USD and I had my Qualification certificate in my hot little hands - no one can take it away from me now.

Anyone considering racing IM Malaysia in 2008?

I would highly recommend the race, but high 30's deg marathon and crazy humidity makes it a tough day out - I have never seen so much suffering on a IM run course before, this can be evidenced by the mediocre run splits across the entire field.

750 starters - 500 finishers

So I have 7 months to learn how to swim properly and get some K's in my legs AND I need to sortout/investigate this stitch issue, had plenty of Mag Phosphate for cramps (NO CRAMP issues at all) but perhaps I was lacking in Sodium - any advice would be appreciated.

Nicole and I are going to Kona – someone pinch me

Capitano ala Captain Crank IT AKA Julian Wain

RACE REPORT 2007 Feb IM MALAYSIA

2007 Feb IM MALAYSIA 10:30 (51st / 6th M 35-39)

PREVIOUS

2006 Sherborne UK 10.13 (58th / 13th M35-39)
2006 PortMac -OZ 10:50 (315th / 81st : M30-34) Finishers 1444 Total / 235 : M30-34
2005 Forster - OZ 10:52 (446th / 133rd: M30-34) Finishers 1465 Total / 291 : M30-34

Pre Race
Reasonably calm – Very average sleep night before race - restless (in bed for 7 hours) – had arvo nap for 60 minutes the day before the race.
(very different to pre IM UK - AUG, where I was SUPER relaxed – awesome sleep each night leading up to the race) - perhaps the heat did not help the sleep.

Carbo Load commenced 2 days out – Thursday. OK, but perhaps too much sweet sugary stuff that my body is not used to processing – unsure I has 100% empty bowels at race start - although no porta loo stops during the race, not being 100% empty may have contributed to stitch issues during Marathon – WHO KNOWS.

Also - I did “load” on slow release sodium chloride as at IM OZ April 2006, UM UK Aug 2006 & IM70.3 Florida Nov 2006…, 600mg 3 days out then, 1200 then 1800 mg, finally another 1200 on race day.

Physical – felt a bit flat in the week leading up to the race,.. day before/morning of race started to buzz, better than IM OZ April 2006, but only 90% compared with IM UK Aug 2006 feeling.

Perhaps I needed a bigger taper given the heat??

Swim - 1:09 (132th/23rd M35-39) - non wetsuit

2006 – IM UK - 1:00 (Rank 201) – think course a bit short
2006 – IM OZ 1:08 (824th / 172nd : M30-34) disgraceful time !!!
2005 –IM OZ 1:03 (530th / 147st : M30-34))Felt SOLID

-- No leg cramps during the swim - unsure whether it was the sodium or the fact that I’m actually kicking now on the swim. This does piss me off a bit,..yes I now kick, but it doesn’t seem to give me any additional speed.

MY SWIMMING - WHERE TO FROM HERE ???

Bike - 5:01 (23rd /3rd M35-39) 1400 mtrs climbing

2006 IM UK – 5:28 (Rank 70th ) – Lots of climbing – flat
2006 IM OZ - 5:32 (157th / 47th : M30-34)
2005 IM OZ- 5:30 (427th / 136th : M30-34))

Excellent for the first 160k’s– bit flat in the last 20k’s. Nutrition - 240g carbs in Hi5 Liquid, 4 gels in a flask = 340gm or 68gm per hour (finished this in 4.5hours) - a little more than 60gm per hr (300gm) that I would usually take on board as the course was hilly and hot.

Perhaps starting to bonk in the final 20k’s,.. need to work on getting more nutrition in during training

Run 4:16 (85th / 11th M 35-39) 1 k then 4x10k loops then 1 k, (lots of aid stations, maybe 8 per loop)
2006 IM UK 3:38:03 (Rank 80th)
2006 IM OZ 4:10 (445th / 99th : M30-34)
2005 –IM OZ 4:19 (504th / 132nd : M30-34))

Very good first 9 k’s - just focused on running to the next aid station.

Very much technique focus, trying to run solidly (walking aid stations). Still ticking over at 4.45 k pace. So even after stopping at all the aide stations AND sitting for 60 seconds to put my socks AND walking 200 mtrs due to stitch,.. I still stopped the clock at 51 min for the first 10 k’s – look out when I have k’s in my legs again.

STITCH – struck at 9.5 k’s, at 12k’s seriously thought I could be looking at a SIX hour marathon - lots of walking to 10-30ish k mark ( had some relief a while after I stopped taking on water or gels)
- - -At about 32k in, the stitch seemed to be a lot fainter, I mustered 5.5 ish minute k’s for the last 10k, just stopping at aid stations.

Need to get this sorted before Kona.

ALL IN ALL - I AM ONE HAPPY BOY

2006 - 70.3 WORLD CHAMPIONSHIPS, CLEARWATER FLORIDA

2006-11-15T23:59:00.000-08:00

The Skinny

SWIM – 33:33 -- RUBBISH !!

T1 – 2:59 – Nothing to write home about

BIKE – 2:08:31 – SMASH SMASH !!

T2 – 1:47 – Not fast enough !!

RUN – 1:41:31 – Picking up the pieces !!

TOTAL – 4:28:18 – Sub 4:30 – CRANKED IT

THE FAT

So I finally got my wish, I got STAMPED with a race number for the first time“312”….very VERY cool, was it wrong that I was looking forward to this, the atmosphere and American food rather than my first “World Championships”70.3? (FYI - – it’s the half Ironman distance, 70.3 is the total distance IN MILES Swim,Bike and Run).

Oh well, that was the head space I was in after not the most ideal preparation and carrying 4 kgs more than I would like. Qualification came at the UK 70.3 race in June, an Aussie mate Dan (DanGer) was also fast enough to be offered a slot in the M 30-34 category. We sat around discussing whether we should go or not in the hours before the roll down. Not the World Championships in Kona that I’ve dreamed of but the first 70.3 Worlds and perhaps the start of something big. After some more deliberations,...WE WERE IN !!

Arrived on the Thursday before a Saturday race, a trip to the supermarket was a mistake,..urrgghhhhhhhhhhhh…peanut butter is in everything,.. pretzels, ice cream, chocolate, biscuits,popcorn, thickshakes - HEAVEN,.. had to try everything. needless to say, the carbo load started then !!!! Got to the start line with enough of a carbo load for a double Ironman.

RACE MORING - - What a buzz, major DOOF DOOF could be heard and search lights seen as we walked towardstransition at 6 am.

"Spot the Pro" could not be avoided, Chris Leigh, Simon Lessing, Chris Lieto, Lisa Bentley.

SWIM

Pro’s off 15 minutes before us, I pushed forward to the 2nd row for the beach start (DanGer said he saw me pushing but said he couldn’t do it - he probably would have swam faster than me had he not had to "battle" with so many). Helicopters overhead, gun goes, we’re racing. Pretty uneventful swim, straight out and back. Mild chop on the way back to shore, did not mind it at all, could have happily turned back out to sea for another 1.9km's – should have obviously pushed harder.

S WIM – 33:33 -- R UBBISH !! 124th age group (228) // 678th outright (1363)

Exit water - run 80 meters up the beach to have wetsuit pullers yelling

"ON THE GROUND - ON THE GROUND",

awesome, wetsuit off in an instant.

T1 set up, mega professional - long shower run through, helpers at every turn, good room in the transition tent, wide blue carpet EVERYWHERE.

T 1 – 2:59 – Nothing to write home about 70th age group (228) // 409th outright (1363)

BIKE

I came out of swim transition, mounted the P3C and settled into my rhythm - riding without cadence or speed, but it felt sooooo fast on the new ZIPP 999 wheelset.

Constant stream of riders out of transition, able to pass 8-10 while only being passed by 1 or 2.

About 7 miles in I nearly get blown off my bike by an almighty "CRANK IT CAPTAIN" as DanGer passes – he’d pulled back a 61 second lead (20 sec swim and 41 sec T2).

So I'm at E2a+, do I ride my own race or go with Danger? Well I upped my rate to E2b and stayed with him.

The benefit of having a swim time 300th out of 550 odd in my wave (30-34 & 35-39 were combined) meant there’s enough guys out in front all capable of riding 2.15 through to 2.30’s, what does that mean for me ?? - - virtually a 90km TRAIN, just after you ride up to someones back wheel and pass, there’s someone else not too far ahead to pick off next, GOLD.

Well the competitors thinned out in the last 40k’s, but there was always someone not to far ahead to gun for.

Sure I've "only" upgraded from a ZIPP 404/808 wheel set, but man, there is nothing like that 808 ZIPP front fitted with a 19mm tub and a disc rear…. reckon it's 1.5kmph faster.

Unfortunately the wheel set doesn't help with the "I should ride conservatively" mentality because it feels wrong not to ride these puppies at max effort.

80k’s covered and I start looking at possible times, looked like a 2hr 15min 40kmph average was in the bag, how much faster could I go, COMMONNN,.. thrash thrash – HR into E3, time to bury myself.

B IKE – 2:08:31 – S MASH SMASH !! 4 th age group (228) // 23rd outright (1363)

500m out from T2, I sit up and compose myself – ready for the assault on the fastest T2 time for the day…...….. this could be the only World Champs I ever get too, have to make the most of it ;-)

Bike gets launched at a bike catcher, run as fast as my non-runners legs would carry me the 100 mtrs along the blue carpet, grab T2 bag and into the tent, forget a chair, helmet goes down in the corner,runners go on and I’m out of there (forget re-packing the bag) a bit of traffic to dodge down to run exit, I cross the timing mat and slow to a shuffle to compose myself before stopping on the barrier to chat to my HOT girlfriend Nicole and friends Tanya, Anna & Marcus (91kg IronmanWannabe/gonnabe).

T 2 – 1:47 – Not fast enough !! =1st age group (228) // =10th outright (1363)

DOH !! beaten by a few randoms, Christopher Legh, Craig Alexander & Richie Cunningham (I didn’trealise that guy from Happy Days was so fast)

RUN

After a chit chat, head off on the two lap run. Two major bridges to run across, otherwise a flat course. Temperature starting to rise but manageable.

Complete first lap to see the “Team Crank It” support crew, sweaty kiss for Nicole before headingback over the bridge. Saw a couple of “Tri Dubai” Pro’s heading for home – 3ish k’s to run for them(Lessing was one, he was following some guy I didn’t recognise). I turned to see Danger 50 meters behind, about 1 k later he ran up beside me, more chit chat before he eased away. Not prepared to push like I had at the UK 70.3 race, I was managing my HR more like an Ironman –motivation (or lack there-off) is a powerful thing.

13k’s in and I could still see Danger up ahead, he was stopping periodically to stretch, so I eventually pulled along side, he was suffering cramps - - gave him some Mag-Phosphate which sorted him outinstantly – LOVE THAT STUFF.

I could see him in the distance for quite some time,ultimately he finished 2 minutes in front, which at 5min K pace is ONLY 500m, just shows what difference a marginally faster speed makes over 10 k’s.

R UN – 1:41:31 – P icking up the pieces !! 116 th age group (228) // 532rd outright (1363)

Upped the pace for the final 3 k’s and developed a stitch with 2 k’s to run that I endured to the finish (interestingly enough I could still feel it 2 weeks post race – never experienced that before - notgood).

TOTAL – 4:28:18 – Sub 4:30 – CRANKED IT

64 th age group (228)

262rd outright (1363)

Well, they tell me it was hot, well I did not feel it - HEAT preparation works a treat, thanks Mat, bring on 2007 MALAYSIAN IM. Sure with the HEAT it’s not going to be fast, but I know I’ll be running past many “blown” athletes in the second half of the marathon.

Mat - all in all, Clearwater was an awesome experience, not in the best race/mental shape of my life but the improvements and good results just keep coming – Thanks mate

Captain Crank It

PS – While racking our bikes on Fri we saw Lisa Bentley and got this random guy (Aussie) to take the photo. WELL at the awards night the “random guy” goes up to collect 1st placed M- PRO -- Who else but CRAIG ALEXANDER !!!!

OHhhh the shame !! one of our countrymen who we knew nothing about.

MMM,… turns out this guy is a short course / Olympic Distance / long course machine, twice named Triathlete mag “Triathlete of the year”

Take a look at the guys resume,.. feeling very stupid now that’s for sure.http://www.craigalexander.net/assets/craig_resume.pdfSo as the winner here he gets qualifications to KONA, just read that he’ll be racing IM OZ to get a“feel” for the distance – should be interesting to see how he adapts.

Danger I went and chatted to him after realising out error – lovely guy, he said they he and Lisa Bentley had already had a great laugh about the two Aussie guys who recognised her but not him.

2006 Ironman UK

2006-08-21T23:59:00.000-07:00

We'll thought I'd send a specific email to those that I unofficially refer to as "Team Crank It" - aka, those under the expert tutelage of Mat Tippet - super coach and motivator (albeit a little bit nutso) –the results speak for themselves.

What a day, I thought if everything went right, maybe I'd come in just under 10hrs 30, that would be a 20 minute improvement on Port Mac.

With the UK IM having 2300mtr of climbing it would be tough but I gave myself a slim chance. Mat on the other hand seemed to KNOW I had it in me.

T he Skinny – Cranked it !

10 Hours 13 minutes (Rank 58th) – (M 35-39 - Rank 13th)

Swim - 1:00T1 - :04

Bike 5:28T2 : :02

Run - 3:38

The Fat

Swim - 1:00:28 (Rank 201)

On paper, time looks great, the course had a kink in it, so you could actually cut the corner byswimming close to the bank on both of the two laps (explains why the fastest pros swam low 45's).

More like a 1:03 for me, I did push harder that I ever had on an IM swim, kept thinking Hawaii,Hawaii. The 200mtr open water race starts in training were perfect. I backed myself at the start (don'tknow why) with the pro's only 2 meters in front when the gun went off, thrashed myself for first 200, got clear water and then settled into a good rhythm. Chased feet for the entire swim - GOLD- so very happy with the result given I've been swimming alone (now have a motorbike here inLondon which means I can now get to a swim squad without blowing a 3 hour hole in my day - startnext week, I'm definitely targeting a sub 1 hour swim – watch this space)

Bike – 5:28:36 (Rank 70) - After swim & bike combined - Cumulative Rank 70th

Had a flat about 15k's in, changed my first ever tubular (had to use my teeth to get the long valve extender off so I could use it to pump up the spare - could have easily ended in tears).

Lost 8 minutes, dropped to 264th outright (63 places) at the first time check - huge buzz pegging back 163 places in the remaining 4.5 hours of the bike.

DAN-"GER", thanks go to you mate for the climbing technique guidance and weekly kunt-ing in the hills. I’m a respectable climber now – but still more improvements to be had.

Run – 3:38:03 (Rank 80th) - After swim , bike & run combined - Cumulative Rank 58st

Walked most Aid stations, walked up 50% of the steep hills. Ran strong over crests, then let gravity take hold on the down hills - worked well. Looking at my running speed on my HR file after the race , down hill speed was generally around 4min per km pace, at one point I hit 3:30 k pace ....WHERE DID THAT COME FROM ??

It’s such agood boost psychologically to be passing rather then being passed on the run.

Ran past 8 people in the last 9 k’s, 3 of those within a k of the finish – GOLD !!!

Nutrition

No gastro intestinal Issues for the first time in Ironman - minimal (no) wheat and gluten the daybefore the race – all rice cakes, rice pudding, rice, H5 & chocolate, AND only liquid nutrition themorning of the race. – BINGO BANGO – it worked for me.

Hawaii - Not this year. In 2005 a 10 hour 30 would have got you a spot on the 35-39 age group, unfortunately in 2006 there were 5 spots and they rolled down to 7th at a time of 9:53,.. too many old fast bast@rds (20 MINUTESargggHHHHHHHHHHH, faster faster.)

Trust the taper / you're stronger than you think

It's so hard to gauge what you're capable of because Mat's writing programs that push you to yourlimit allowing you to smash yourself to pieces week after week.

The result, even after a "recovery"week, you're energy levels and strength are nowhere near what you'll have on race day.

Expecting to see PB’s obliterated at Busselton by all of “TEAM CRANK IT”. Thanks for all your well wishes and congrats.

So take no prisoners, smash yourself to pieces but train smart, listening to your body, manage theniggles and eat, rest and recover well.

Next stop - Florida 11 November – DanGer and I are off to “The Worlds”.

Over and out.

Captain Crank It

PS - To those cc’ed above, Adam, Marcus & Pironti – you guys have got it in you, stop playing with yourselves, set some goals and get into some structured training - whether you commit 8 or 15 hours a week to train, why not get the best possible return for your time invested??!?! IRONMEN in 2007 !!!- ANYTHING IS POSSIIBLE. Take that !

2005 April - AUSTRALIAN IRONMAN - Forster NSW

2005-04-30T20:52:00.000-07:00

WHAT – IRONMAN AUSTALIA – Forster
WHEN – April 2005

Julian Wain ( M 30-34 ) - Personal account

MY FIRST IRONMAN

Ok, so it’s a bit of a read, but it’s been an incredible journey and I have a lot to tell.

Australian Ironman 3 April 2005

THE SKINNY

Swim 3.8 kms 1:05
Bike 180.2 kms 5:27
Run 42.2 kms 4:20

Total 226 kms 10:52

I’ve put some headings throughout so if you’re just interested in the Race Report you can scroll down to it.

“Ordinary people doing extraordinary things.”

THE FAT

IRONMAN – are you F#&@ING INSANE ??!??

I competed in my first Tri (0.3km SWIM /10km BIKE /3km RUN) at the Melbourne corporate games in Nov 2003 and was bitten by the triathlon bug.

Living in Yarraville at the time I somehow found my way into the Western Suburbs Triathlon Club (WSTC), I was interested in building my fitness to compete in their club races (0.5/15/3) and also the 2003/2004 Gadorade series (0.5/20/5)little did I know that the club has a significant Ironman (IM) heritage, being one of the best represented clubs at the annual Australian Ironman (3.8/180/42).

Nov 2003 saw me going for my first Sat morning training session with WSTC in Williamstown, a swim followed by a run. The swim went well, I think I covered 1.2km, the run was to be about 60 minutes, maybe 11 -12kms, that would be interesting as to date I had never run further than 5kms in my life.

I was running with Bill Sinclair, an older club member who was the club training co-ordinator – one of the nicest and most genuine guys you would ever meet. This guy was in sensational condition – not just good for his age but good for ANY age. So I find out he’s run an IRONMAN !!! That race that non triathletes and even many triathletes believe is for the super fit and/or insane. , I was in Awe. Bill’s a bit modest but with a bit more probing I find out he’s done more than one, 9 as a matter of fact …..WHAT THE ??!!??? Ok, it’s official I was running with a crazy man. I then find out that most of the guys running around me had also completed one or more IM’s or were in training for their first – more crazy people.

Bill looks at me and an offers encouragement, “you have Ironman potential, you can do it Julian”. OK so he’s definitely lost control of his mind. Bill then goes on to suggests I should compete in the Victorian Long course race in early 2004, 2km swim, 80km bike and 20km run (a little bit shorter than a Half IM). Ahh, that’s NEVER gonna happen, I reckon I’ll just stick to the club races.

SO the 60 minute run had finished – we had run from Williamstown to the base of the Westgate bridge and back – I was smashed - I jumped in the car reset the trip meter and drove the path we had run – 13km !! I went home lay on the bed and slept for 2 hours – I WAS DESTROYED.. Ironman my arse – tell him he’s dreaming.

Perhaps a Half IM is something to aim for.

2003/2004 season saw the successful completion of a number of WSTC club and Gatorade races with mates Komo and Stu.

Well, someone had the idea that maybe the 3 of us should train for a Half Ironman, 1.9/90/21km. Komo got his hands on our training program from some Triathlon Internet site and the training began for the Sheparton Half Ironman in November 2004.

When training began we asked each other, can we do it? After 2 months the question became, what time will we do? Little did I know…..

Training done, Shep HIM race day arrived – Nov 2004.

The day did not go as planned,….. it ended with a ride in an ambulance at the 50km mark of the bike straight to the medical point. Ate something dodgy 2 days before the race, woke race morning with a fever, couldn’t get any nutrition down on the bike, started shivering uncontrollably at 45kms into the bike - probably shouldn’t have started but I wasn’t about to die wondering.

So I had 3 months of training behind me, I was in the best physical condition of my life but I felt empty, incomplete. After 2 weeks of soul searching I decided to enter the Canberra Half Ironman, December 2004. I completed 1 week of training and a 1 week taper.

Canberra HIM – Dec 2004.

What a race - bike leg was brutal – there was some serious climbing to be done and hair raising descents on roads riddled with pot holes. I was riding a 12/23 rear\cluster with a 42/53. Not ideal, but I new JACK about gearing, OBVIOUSLY. I was out of the saddle way too much, legs were getting hammered but I managed. Broken front spoke at the 80km mark, I had a very nervous ride over the remaining kms, another spoke broken on a 70kmph descent could result in another ambulance ride after being scraped off the ash fault.

I rolled into transition, my bike time better than expected, I headed off on the 21km run. From the 12km mark I started to feel the results of pushing too hard on the bike – ohhhh the pain, in the last 5 kms I experienced lower back spasms, aching legs knees and questioned what I was doing and why I should keep going. It wasn’t pretty but I made it to the finish line. Nicole was there to cheer me across the finish line then pick up the pieces of a broken body. My time of 5hrs 19minutes was 8 minutes faster than last years age-group qualifying time for the Australian Ironman in 2004. NO WAY !!!,.. Well, I certainly didn’t think competing in the IM would eventuate- I had just destroyed myself over 21km run, .. how could I possibly manage 42km???.. Anyway we decided to wait around for the presentations when they handed out the spots for IMOZ 2005. Shortly after we find my age group was was considerably faster than 2004 and automatic qualifiers need to go under 5hrs 15 min,… ahhhhhhh,.. now to think you have something then find out you don’t is worse than never having it at all. I now wanted that IM spot more than ever – ok,. so I probably wouldn’t use it, but that’s not the point – I wanted it.. We waited around for another 2 hours where names were called for guys to collect their spot, if they weren’t there the spot would roll down the next fastest. I needed 7 no shows out of 35 spots in my age group - what a painstatking process – it was like pulling teeth,.. I got the 2nd last spot.

KOMO - there’s no way I’m doing this by myself !

So Komo had finished the SHEP HIM in 5:09, but did not even consider going to the roll down for a IM Australia –Forster Spot. Well now I wish he had, I needed to convince him that racing an IM was a great idea and we had to get him qualified.

He came to the party and we flew to Tasmania to compete in the HIM down there – Jan 2005.

We raced ok, rode together, Luke Bell passed us on his final bike lap while we were on our 2nd, “keep it up boys” he said as he effortlessly rode past, he went on to win in sub 4 hour time. VERY CLASSY

Final times were nothing to write home about but Komo had his spot - - GAME ON.

The MAD (but awesome) Coach – Mat Tippett

Komo and I chatted to Bill & Andrew Sinclair about getting some coaching, Andrew had a full book so introduced us to Mat Tippett – Jan 2005

Mat had about 12 weeks to play with before the big day – 3 April 2005. well, he the flogged the life out of both of us.

In addition to giving us programs he shared his knowledge and personal experience on recovery, taper, nutrition and what to expect come race day.

Turned out he was VERY passionate (obsessed) about the Ironman thing and his enthusiasm rubbed of on Komo and I. This was a great match as I certainly do have an all or nothing approach for things I’m interested in.

Forster Australian IRONMAN – Race Report, at last

I woke feeling incredibly calm, I had many sacrifices and hard training miles behind me, what’s done is done and I was to be a passenger – just relax and let the body do what it has to do – I was going to enjoy this.

Car ride – 4am – and stream of cars heading to Forster

Thousands of spectators family and friends

3.8km Swim - AKA “the BIFF”

Pre start -what a buzz, 1500+ competitors wanting to jump out of their skin – doof doof music blaring with helicopter circling overhead.
With a view to minimizing the carnage during the swim the 1500 competitors were broken up into 4 groups on the basis of estimated swim time, my 1 hour 5 minute estimate put me in the 2nd group –swim cap. Each group was positioned about 15 meters behind the other across a 80 meter wide start line.

So we’re within 10 seconds of the start, I start my stopwatch and the fun begins. Within 100m I’m swimming with blue caps (1st group) – I have a relatively clear swim to the first buoy 500m. The remaining 3300m was biffo at least every 100m but I still managed to hold my own with the blue caps. Smashed in the face with 300 to swim, a guy literally pulled my goggles off my face, stop – reposition goggles - minimal time lost, shortly after cramp took hold in the left calf. I continued swimming with foot flexed up stretching the calf – cramp subsided and I finished the swim.

Target 1 hr 10m
Actual 1 hr 3m

T1 – Swim to Bike Transition

Grabbed T1 gear bag and entered change tent.
Took my time – no major issues – exited tent to find my bike while drinking 500ml ½ mix NRG (coaches orders). Spectators everywhere, surrounding the 1500+ bike compound, lots of yelling, looked for Nicole & Kerry but they couldn’t be seen. I find my bike, it’s still there with air in the tyres – very good, I un-rack and run my bike to the mounting area.

Target 5 min
Actual 5 min

180 km Bike (2 x 90km loops)– the TRAINING ride

The ride course consisted of 2 laps of a 90km loop.

There are thousands of spectators lining both sides the first 300m before heading out of town. Look down – HR at 180 bpm – didn’t feel bad at all – adrenaline is a wonderful thing. Lap one was to ridden at 140 bpm, so I slowed down and got the HR in check within 5 minutes.

My pace felt slow as I was being passed by quite a few others – it didn’t stress me as much as getting passed normally did – I had a long way to go and because we all started together it meant I swam faster than them all - all is good.

The number of other riders passing dropped by the 30 km mark – I continued to maintain my 140 bpm and was feeling great – the 140 bpm HR was well within me and I was hanging for lap 2 where coach said I could ride at 150bpm.

Komo caught me at the 80km mark, we had a chat, his HR was lower than mine and obviously riding faster after a swim 1: 05 swim and 7 min transition – he’d made up 5 minutes- awesome going Komo. So the delima I faced was do I stick to coaches instructions re: heart rate or keep up with Komo. I went with Komo, we were only 10km from the start of lap 2, HR +5/10 to 145/150bpm.

We approached the turnaround to head out on lap two in Forster, saw the support crew, gave them a wave and let out a big “CRANK IT”. There were thousands of people lining the road for 5 kms out of town, very cool had no make sure pace was maintained with all the hype.

Saw a guy taking a piss while still riding their bike, I managed to take a wide berth but he upset a female competitor who didn’t like the idea of being hit by spray, nice.

Second lap felt good, careful not to load up the legs and concentrated on technique. Riding into a slight headwind for the last 20km, I was able to maintain HR and pass many other competitors.

Something went twang on the front of the bike with 10km to go, pulled to the side of the road to find a broken spoke. I cable tied it out of the way then continued on my way after Komo and about 20 others had passed . Déjà vu as the same thing happened with 10km to ride at the Canbera HIM, the race at which I qualified for Forster, maybe a good omen. It was a very nervous last 10 kms back into transition.

I was a very happy boy to roll in to Transition, no gear failure could stop me know, it was all down to the body and mind.

Target 5hr 30min
Actual 5hr 27min

T2 -- Bike to Run Transition

This was done in a bit of a daze actually; I handed the bike off to the catchers, collected my gear in my T2 bag then entered the transition tent. Guys everywhere, off came the helmet and bike shoes, on went the running shoes and hat, quick puff of the ventolin then flagged down a volunteer to apply some sun screen.

Target 3 min
Actual 2.30 min

42km Run – My first Marathon – how cool.

Two 21k loops.

Did not even consider a run walk strategy – perhaps I should have,

First 21ks covered in 1:55, Second 21 in 2.26

Caught Komo at about 25kms in, then I had a portaloo stop, pretty tricky when you go to sit down and the whole UNIT rocks back,,,,URGGHHHH, had visions of it toppling over, then having to knock over the remaining 15ks covered in 5hite. Luckily it did not, I did however cramp, so then decided on a half sitting half standing position – get the visual, NICE. Komo must have gone by while I was busy.

Cramp in my right calf got me at the 32 km mark, the next 8 were a walk, run, cramp, walk combo, Managed to come good 2-3 k’s from the finish and run

Walked the last pinch about 500meters out, had one last stretch of my calf and headed off on the long straight leading to the finishing line. I had a spring in my step, could not see a bloody thing due to the sun glare, I did however fell no pain and I seemed to float down the finish chute in a euphoric state.

Target 4 hr
Actual 4hr 21min

UN-PHUCKING-BELIEVBLE, what a rush, what a release, now I could stop and just let all my emotions rush over me, I found Nicole and just couldn’t let her go.

Now it’s other people that reckon I’m crazy - well if the shoe fits.

So when can I do my next one?

2004 70.3 Half IRONMAN - Shep Nov // Canb Dec

2004-12-31T20:41:00.000-08:00

WHAT - First 70.3 (HALF IRONMAN) - Shepparton VIC // CANBERRA NSW
WHEN - Shepparton Nov 2004 // Canberra Dec 2004

Julian Wain ( M 30-34 ) - Personal account

Shepparton Nov 2004

I embarked on my first HIM journey 18 weeks before Shep with two mates, Mark and Stu. We got our hands on a program and began our training – wondering whether we’d have what it took to finish a HIM. As Shep approached the question for Mark and myself wasn’t whether we could complete the distance but how fast could we complete the distance. (Stu was still questioning whether he could complete the distance because he drank too much piss rather than training (he also had demanding work commitments))

.After beginning to Carbo load on the Friday before Shep and eating an enormous amount of food I had managed to pick up a stomach bug - fan pharking tastic !!!, Could hardly eat on Sat and could only manage a small breakfast on the morning of the race. On top of all that, I had woken Sunday morning with a high temp - brilliant !!!! Just what I needed before embarking on my first HIM.

Anyway - I figured I could at least start and pull out if need be - 1.9km swim went well 35 minutes - started the 90km ride but couldn't take on food and only minimal fluid - - not good - - I'd completed 40kms at 33kmph average, this was slower than I would have liked but not bad considering I just wanted to chuck my guts up - - then at about 45kms the light rain started, this resulted in a drop in my body temp as I pushed on - shortly after I began to shiver which in turn developed into uncontrollable shaking -- GAME OVER at the 50km mark. Chucked my guts up while waiting for the Ambo, interestingly enough could make out the remains of what I'd eaten in the past 24 hours -- nice -- obviously nothing was getting processed by my very messed up digestive system.

Shaking and almost hyperventilating breathing continued for about 45 minutes - Ambos mentioned I was grey with blue lips - they wrapped me in space blankets and took me to the medical tent where I recouped. So the diagnosis -- Hypothermia. There were no other cases of Hypothermia for the day so I'm guessing the, high temp, lack of food and general feeling of crap might have had something to do with my condition.

After spending 1-2 hours in the medical tent I was able to go and watch my two training buddies Mark and Stu complete their first HIM’s in very respectable times of 5:09 and 5:30. EXCELLENT work guys.

After Shep I’d had some holidays planned and headed off to Fiji then to a wedding in Adelaide - I did absolutely nothing for two weeks – I did feel guilty but it was a great break. During this time I did reflect on Shep on many occasions, I wasn’t disappointed at all about my performance - I gave it a crack so at least I won’t die wondering. HOWEVER ….I still hadn’t completed what I’d set out to do.

Canberra Dec 2004

Two weeks out from the race I was back in training – I’d decided to do a solid week then a 1 week taper (on reflection probably not the smartest thing to do). My girlfriend Nicole questioned how I could “taper” when I’d effectively only done 1 week of training in the past month,… mmm good point.

We drove up to Canberra on Friday, then Nicole drove me around the bike course on the Saturday. It was a very interesting 1 and ½ hour drive - seeing these ridiculously steep climbs and nail bitting descents that would see speeds approaching 70kmph (with the potential to take off layers and layers of skin) -- I was groaning in anticipation of tomorrows pain considering I don’t ride hills and I was seriously questioning my reasons for being here. Nicole was just wondering how I would survive given even her car was struggling to negotiate the bigger hills.

Race Day – I arrived about 10 minutes early to register and wondered whether I was at the right place due to the general lack on activity. I befriended one of the few other guys waiting and chatted to him about the shocker of a bike course - being from Canberra he wasn’t too concerned and mentioned that I shouldn’t stress as any hill I had to climb I would get to ride down. Surprisingly enough his mind numbingly simple observation put me at ease.

Swim – I had a very nice relaxing swim -no major issues 37 minutes.

Bike – Reduced the load on my legs where possible however ran out of gears and needed to get out of the saddle for the major climbs – speed 13kmph. I felt very comfortable on the descents and always managed to pass more people than had passed me on the climb.

Threw a chain at around 55km, my legs cramped while bending over to fix it but managed to loose only a little time before getting moving again.

At the 70km mark I noticed a buckle in the front wheel, the reason…broken spoke. The thought of the front wheel collapsing and me ending up on my face at 50+kmph slowed my descents. I picked the smoothest sections of bitumen over the remaining 20km and I made it back to transition in 2hrs51min. What a relief.

Run -- went ok but not fantastic – Seeing Nicole on each lap yelling encouragement was awesome – I got a burst of energy at the 9km mark and picked up my pace through to around 15km – in hindsight I shouldn’t have done this as I started to cramp in my lower back at the 18km mark – the last 3km were slow and painful – Temperature topped 30degrees. I didn’t manage my planned 5minutes/km pace but finished in 1hr50min. It was sooooooo nice to stop running.

Total Time 5hrs18min59sec. – Nicole greeted me at the finish line – WHAT A BUZZ – The time was 10 minutes faster than my goal which was sensational given the bike course. I was very excited about the prospect of going to Forster in 2005.

Forster 2005 ?????

The 30-34 qualifying time in 2004 at Canberra was 5hr27min so I thought I had a good chance. INCORECT after a 2 hour wait we found out 5hr14mintes was the cut off, so I has a nervous wait for the roll-downs and completed my lottery entry just in case. Nicole reassured me that my time was great for a first/second attempt and we could always go to Tassie if didn’t get a spot. After waiting another few hours the roll downs began, 11 spots for the 30-34s, mine was the eighth name called. FANTASTIC – I’m going to Forster and Nicole is coming to support me…. WHOOOOO HOOOOOOOO. (just need to get this running thing sorted).

Julian

PS- “CRANK IT”