Ironman Melbourne Swim Debacle

Ironman Melbourne was last weekend and being one of the biggest races with the best athletes outside the world championships in Hawaii, I'm always excited (as a spectator) to wander down and watch this.  Last year's event was held in the most pristine conditions I've ever seen in melbs- dead still day, 26 degrees and bright blue sky.  If you didn't go fast that day you weren't ready.

This year was a bit different.  The 10 or so consecutive days of perfection had long passed and it was maybe 23 degrees and windy.  I seem to enjoy the whinging environment that is Twitter and read many of the comments from interstate athletes about how typical it was to have cold weather in melbs.  "Shoulda been here last week, mate..."  I don't mind people whinging about the weather but if you're an athlete who is prepared to swim 3.8kms, ride 180kms and then run 42kms I'm at a loss to understand how 23 degrees is an issue for you.  Discomfort should be in your job title.

In the days leading up to the race there was debate over the swim course; which format would be used to make it safer for athletes, etc.  I'm fine with that, in fact, I appreciate that kind of thought from organisers.  Cutting the swim in half... I'm confused.  If it's too dangerous to go in the water, the whole swim should have been cancelled, not just half.  This issue has gone through my head all week (I'm obviously not very busy) and the conclusion I keep coming back to is this: Ironman Triathlon is an extreme sport which has become a bucket list item for the mainstream.

I would have been so angry if I were racing and the swim was reduced.  I would have placed better as my swim is my weakness, but if I didn't want to swim I would have entered a duathlon.  I do understand, however, why the swim was shortened and given the circumstances I think the organisers made the right decision.  They don't want the PR associated with having a dead athlete in their race and I understand that but I think there is a solution to stop swims being cancelled. 

2 weeks ago I thought differently.  In fact I posted a comment on an article on firstoffthebike.com expressing my views.  I previously argued that Ironman doesn't need any qualification system and as prices are already too high and races too few I wouldn't support that.  But given that the very nature of an ironman is being changed to accommodate unprepared bucket listers, maybe a qualification system is the only way to ensure that all entrants are prepared for the race, no matter what the conditions.

The changed course, coupled with the chop created an opportunity for people to cut corners.  The short swim (only 1500m in the end) meant that the majority of athletes got on the bike at the same time, rendering it nearly impossible to have a clear run and not be sitting on someone's wheel ('drafting', an illegal practice which gives you a 4 minute penalty if caught).  There were many problems caused by the swim, or the very concept that organisers need to protect the unprepared, and this probably changed the outcome of the race for many.

I'll leave you with some footage of the carnage to help you make up your own mind.

http://www.youtube.com/watch?v=Iu6Oi5MUAcM&sns=em

Visualisation

I saw a photo of Ross Clarke-Jones earlier today and it reminded me of Visualisation.  Several years ago I heard RCJ say he used visualisation before winning The Eddie and I was intrigued because a) I had used similar techniques; and b) I didn't know it had a name!

When I was about 14 or 15 I started practicing my transitions for triathlon.  I'd lay out my riding and running stuff and pretend to come in from the swim, change into my bike stuff, then pretend to come in from the bike and change into my running stuff.  That chain of short, simple tasks is something that is easy to get faster at with physical practice.  If I was bored and not near my equipment I would play out the transition in my head and imagine each of the steps in great detail.  Often with such detail that I would imagine the temperature, noise and atmosphere around me.

Given my complete lack of any psychological evidence I can't tell you why this works but it made me so much faster in transition.  I still go through the process of transition in my head after I've set up my bike before a race.  In fact on race morning I play out the whole day in my head.  I've become better at it over the years, including visualising the run out of the water, into transition and then out onto the bike and run legs.  I don't think this could ever replace doing the task physically but it certainly seems to compliment the physical work.


I've also used this in trading, to a lesser extent.  While there's no physical task required, there is a lot of emotion and running through different scenarios in your head can help keep fear and greed in check.  It certainly helps having a vivid imagination but it's a fine line between visualising and dreaming.  Thinking about an end result wont change anything.  Thinking through entire processes and putting yourself in that position is what seems to strengthen neural pathways. I guess it's just a form of Cognitive Behavioural Therapy...

Give it a try.  Think about something you're learning to do or trying to get faster/ better at.  Zone out and imagine yourself in that position.  Try to imagine everything around you in as much detail as you can and then act out the process in your head.  Go through all 5 physical senses and then imagine what you're feeling and thinking at this point.  If you want to change what you are feeling or thinking during the task then just change it.

This is a chose your own adventure book and the more you visualise the way you want to handle this situation, the less foreign it will be when the time comes to actually perform it. 

School Nights

Best. Lunch-break. Ever.  I work 6pm til 3am and my lunch break usually consists of sitting around at my desk bludging (with no descriptive difference to normal hours); walking around the city for 20 mins before getting bored; or working through the hour and calling it even...  Tonight was different and something that, realistically, could be done each night with a bit of spare cash.  I saw a gig at The Forum.

Before I explain the gig I have to explain The Forum.  I don't remember the first time I went to The Forum but I do remember the best.  Faithless, 2002-ish.  Dead sober and I wanted to start a riot.  No doubt Faithless had a huge part in that but the venue suits particular bands very well.    I think it's the best venue I've ever been to.  I've been to bigger and more historical venues but this is the best. Best for band/ audience interaction, best for ambiance, best for sound and proximity.  It's great. 

Tonight's gig, however, could have gone either way.  Carla bought tickets to Garbage and only after that did she ask if I wanted to go.  I have never bought a Garbage record and never been to a gig, but I cannot say I've never liked a song.  Plus, they inadvertently had a major part in the soundtrack of my youth.  If I could treat myself as a cheerleader or high school quarterback, my finest years were in the late '90's.  To display my naivety of Garbage's back catalog I'd suggest theirs was too.  I was wrong.

The gig was incredible.  There are records from 2005 and 2012 which I was introduced to tonight and they sound fantastic.  I'd like to leave the 90's where they lay but I could see myself buying the most recent record.  I wouldn't suggest Garbage have taken a different direction; they still have the grungy power they always had, but the last two records just seem different- a good different.

I haven't seen many 90's bands play recent gigs without looking like they are here for the cash.  In fact if Garbage were trying to re-live their (relative) youth then I'd pay a lot to see them in 1996.  Tonight would have given so many bands in their prime a run for their money.  I have never seen them previously but I would be surprised if they haven't improved.  There was a great connection between the band- the type that is formed from years of playing together for the fun of it, rather than anything else.  This was particularly evidenced by Shirley Manson screwing up the words to one of their biggest, yet my least favourite songs: 'When I Grow Up'.  The fact that they made this playful was a breath of fresh air for me as I'd pay $100 to see a $20 band jam rather than play a structured gig.  Kinda helps that anything Butch Vig does, musically, I'll listen to!

It may have taken me 19 years to come to this conclusion but I'm now a fan of Garbage.

Lunch is now over but it makes my 'afternoon' a lot easier...

Motivation

My drive is heavily fueled by motivation.  It comes and goes and for some tasks I'm happy to work when the motivation is there and let it fly when it is not.  For others, however, I have to keep working regardless of whether I am motivated.

I thought everyone needs motivation but now I'm wondering if that's true.  It's not necessarily a matter of driven people needing it and lazy people not; I know some very dedicated people who simply don't search for motivation.  They just plug away regardless.

I know I thrive off it, though.  Especially before a habit forms or before I can see progress in whatever it is I'm doing.  Sometimes it will come in the form of admiration; a kind of respect for someone who has done it before you.  It could be revenge or to show someone up: 'You said it couldn't be done...'  Sometimes it will be just the challenge of the challenge- which is the case for me meeting my targets at work, 'cos it certainly isn't the piss-weak bonus I'm going for!  Either way, it burns bright and burns rapidly so it's often short-lived for me and I'm constantly searching for new motivation.

Here are a few things that are getting me fired up to work harder at the moment:

Parko winning the world title.


Brian Mackenzie's 'alternative method of training'.


If you're in a slump, find something that inspires you to break out of it.  If you're the type to thrive off this, make sure you keep looking because I think inspiration is a starting point and motivation is a continuation of that.  Hopefully beyond that your progress will be all you need to keep pushing you along.

Greener Grass

While I stand on a crowded train full of screaming kids enthusiastically telling the shittest stories, stalled in the rail yards waiting for a free platform, I watch people on the practice courts at the Tennis Centre and wonder what the most painful part of their job is.

I don't recognise these people- maybe they are hitting partners, maybe players, but at this time of the year anyone playing on those courts does it for a living. Get paid to play tennis...

What's their biggest stress? Media? Travel? Injuries?

Grass does look green sometimes.


- Posted using BlogPress from my iPhone

Shepp 70.3

It's safe to say I wasn't expecting anything special from my race at Shepparton over the weekend.  I actually didn't know I was racing it until recently; it sold out fairly quickly and I must have put myself on a waiting list and then forgot about it.  When offered a start I took it with the intention of trialling a 'more composed and disciplined' pacing strategy.  I race to go hammershit- composed and disciplined has no place for me in a race.  But here's how it unfolded...

My aim was to head out on an easy swim, easy ride and hard, fast run.  As is the trend for me in Kialla Lakes, my swim was an embarrassment   I can only assume that when swimming blindfolded (as the lake is so dirty you may as well be) I am unable to properly asses my speed.  Well, that's the excuse I'm using.  I expected a slower swim of 33 minutes, not 35 something.  My 1st transition felt like it took forever because I felt like I was in juniors again- head spinning, ensuring I don't lean over too far and black out!  Although the race in my head didn't start until the run, so I took my time.

Doing the maths when I got on the bike I knew my swim was terrible- I actually thought it was closer to the 38 minutes so I did my best to ignore that and get on with the task at hand: riding very slowly.  Well, sort of.  I wanted to keep the bike moving as fast as possible while keeping my heart rate below 140bpm.  Luckily the Shepp bike course is very flat and straight.  It's perfect for a time trial with no need to spike in power or heart rate.  I was able to hold a touch over 30km/hr while keeping HR low so I was on track for a 3 hour ride but that was the only easy part.

(Really should get a bike fit...)

Mentally, this was tough.  The bike is my weapon.  Always has been.  Hopefully always will be.  I love riding fast and it was really difficult watching so many people pass me on the bike.  It actually became boring.  This should have been a 2:40-2:50 ride but I got off in just under 2:58.



On the upside, all the frustration from the bike left me ready to roar on the run.  My nutrition had been immaculate- I had nothing else to do on the bike...  My heart rate was low, my legs were relatively fresh, I wanted to hammer it.  I decided to let the first few kms play out however they will.  I just ran with no thought, no data and certainly no analysis.  2kms in I realised I was running around 4:14/km- a touch too fast for this early.  So I backed off to just below 4:30/km sat on another guy's heels and made sure I kept eating.  If things kept going this well I could up the pace again around the 17km mark.  The guy who was pacing me had a great technique and was slowly increasing the pace as he was 1 lap ahead of me.  I was feeling good and loving it.  Even though I'd have to do the last lap without him, this guy was helping me immensely.  I had the flow I'm always looking for.  But the strap from my timing chip was rubbing on my ankle.  I went all zen and willed the pain away.  I wasn't going let this stop me.  I had the whole Buddhist Vihara behind me as I ignored the pain but when the strap stopped bouncing because it was stuck under my skin I had to stop to loosen it.  I was desperately hoping my pace maker would stop at an aid station for a second so I could fix the strap but he was on a mission and as I removed the velcro from my raw Achilles I watched my 1:35 run off into the distance.  I had to run my own pace.



There were a few people I know racing and after my pedestrian bike pace they were all in front of me so thanks to the out and back section of the run I could put a pace on them and start to pick them off.  The frustration of holding back in the swim and ride allowed me to really focus on the run and not back off/ pussy out on the run like I might have otherwise done.  In the end I managed to keep a relatively consistent pace throughout the run and clocked 1:39 something.

(Funny how technique goes out the window when tired...)

I'm happy with having a consistent pace across all three legs; it was a well paced race.  But it wasn't a race.  If that was an ironman it might be a different story but I've tried racing ironman and I can't do it.  That's a day of survival for me, not a race.  70.3 is a race and I want to be going hard throughout.  I probably lost 4 mins in the lake, at least 10 mins on the bike, and made up maybe 4 - 10 mins on the run.  Timing wise, that's not worth it.  Mentally, for me, the lack of speed on the bike is certainly not worth it.  So I'm glad I tested that pacing strategy at Shepp but it's not for me.  I can recover fairly quickly so I want to leave it all out on the bike, then try to regroup in transition and hang on for dear life in the run.  That is a race.

Thanks very much to Shepparton Tri club for one of the best organised races I've ever done and, despite the poor standards at present, a fairly good Goodies Bag, including free race photos from SuperSport Images.   

Why Not?