Most Recent Athlete Blogs

4 Years; a Lifetime Away or Just Around the Corner?

Sunday 01 May 2016 Noreply@blogger.com (Non Stanford)
The last time I laced up my racing shoes on South African soil the circumstances in some respects were the same, but on the whole, they couldn't have been more different.  First race of the season. Check.Olympic year. Check.Table mountain in the background. Check.Genuine, if not slightly unnecessary, fear of being eaten by sharks whilst dressed as a seal. Check. That's probably where the similarities end, because fortunately, the day's played out very differently. The first occasion was in February 2012. An early season Continental Cup. I was on the points chase. Not an Olympic points chase. Far from it. I just wanted enough points to maybe, just maybe, get one of those elusive World Series starts. So shiny and exciting in all their blue carpeted glory. I had two or three rather dismal attempts the season before on the big stage, most of which had ended with DNF's for one reason or another. Lapped athlete being an almost reoccurring theme. Undeterred however, I was...

Coastal Delaware Marathon race report 2017

Monday 02 May 2016 Jocelyn Wong (noreply@blogger.com)
Since the last edition of Wongstar's winter adventures, a ton has happened during my marathon training quest. There was finally a bunch of racing. February saw two races on back-to-back weekends: The Hearts to Heroes 5k (in "feels like 5*" weather) which also served as our local Team RWB Wilmington/Newark (northern Delaware) kick-off event, and then the Glassboro 10-miler the next weekend. I

Fitter Radio absolutely nail it

Sunday 01 May 2016 Tim
FitterRadio-splash2 On the back of my second place at the IM Africa Championships, I had the privilege of being interviewed by Bevan McKinnon from Fitter Radio, based out of New Zealand. As an elite level triathlete and coach, Bevan definitely knows his stuff and he asked some in-depth and probing questions. I’ve done a lot of interviews in my time – live interviews, radio interviews and even some for television, but I’ve got to say, I think this interview ranks right up there as one of the best I’ve ever done. Amongst the topics we covered were: Old-school training methodology vs New-school and how I’ve made the transition from one to the other over the last year or so. The value of data to create more efficient and effective training programs and give you a more objective idea of your fitness going into a race. The growing focus on maximising fat oxidation to create some big gains in performance. How the IM Africa Championship race unfolded. Why actually wearing your heart rate monitor during a...

2016: Let’s do this!!

Friday 22 Jan 2016 Admin
Image 1-22-16 at 9.11 AM I’ve always liked turning the page into a new year: reflecting on the year past, planning for the year ahead and even new year resolutions (don’t judge me!). I’ve just about wrapped up my racing plans for the year and my schedule is looking a bit like this: 10 Jan        Pucon 70.3  (2nd) 17 Jan        MercuryMan Triathlon (1st) 20 March   Puerto Rico 70.3 10 Apr         Palmas 70.3 7 May         St George 12 June      Escape from Alcatraz 10 July         Vineman 70.3 24 July        IM Lake Placid [World 70.3 in Oz?] 9 October    KONA The theme for the year is “just do it”. Over the past couple of years I have erred towards making the sensible, maybe conservative choices. This means I have put off heading to some of my “bucket list” races. No more delaying. This is the year to just go for it. Racing Pucon 70.3 kicked off the year on the right foot. Instead of worrying about my lack of time on the bike (average bike hours for the month < hours on skis). Thankfully, I let the “what...

THE 2015 blog…

Thursday 19 Nov 2015 Admin
IMG_5343 November is not an obvious time to be writing my first blog of 2015 but better late than never. Kona was a little over 5 weeks ago so I will start there and who knows, maybe I’ll get around to writing another in 2015. This year was my seventh year racing on the Big Island. For the past few years it has been my big focus of the year. Every year has it’s own challenges but generally I consider myself lucky and for various reasons I felt like this year was one of my most challenging. It is ironic that the foot injury I got during Ironman Texas was probably the best thing that happened to me in terms of my Kona preparation. It sucked to not run for 10 weeks but being forced onto the side lines was the catalyst to showing me that I still really wanted that Ironman World Championship title. I’d maybe gotten a little derailed early on in the year but the injury allowed me to take a step back and realize this Kona goal of mine was one I was ready to really fight for it. So fast forward to...

Challenge Bahrain and other stuff

Wednesday 17 Dec 2014 Admin
10854303_962865993741487_7780175763985112314_o There was a whole lot of hype around Challenge Bahrain and the event lived up to expectations.  The race organisers put a lot of effort into gathering quality fields on both the men’s and women’s field and there was some fast and close racing.  We were treated very well and it sounds like the age group experience matched that of the pros. Photo credit: Witsup.com  You all know the results.  Another runner up position for me: that seems to have been the theme of the year!  Of course I wanted to win but on a personal note I was very happy with how I raced and glad to have ended my year on a positive note. In a nutshell: – For the first time this year I made the front pack of swimmers (Jodie Swallow gapped us all). – I rode strong: strong enough to be a little strategic even if that strategy didn’t pay off.  My exact race plan unravelled a little in the back half as I missed water at 2 aid stations so it meant I was parched for about 20km. – A strong run especially in...

This comes from the land down under…

Wednesday 26 Nov 2014 Admin
IMG_2976 It is  only 10 days until Challenge Bahrain, my final race of 2014 and so a good time for a quick update from Perth.  It’s my fourth week here in Perth; my fourth time here but my first time here training.  I’ve been impressed.  Perth is a city that likes to be active and likes to be active early.  I’ve been out riding at 5:30am feeling pretty pleased with myself and soon realised I’m probably half an hour behind the general curve ball! I arrived in Perth in good time to race Mandurah 70.3.  Unfortunately my bike took a battering during the journey so I wasn’t able to get out for a ride on it until the day before the race.  Not ideal but, who am I kidding?! The real issue was my light to non existent training between Kona and Mandurah.  There’s only so far Kona fitness will take you and I’d stretched it too far.  It was definitely a wake up call!  You can see my thoughts on the race in witsup.com post race here: http://www.witsup.com/video-mandurah-70-3-pro-chatter/ I decided to bin...

Kona 2014

Tuesday 28 Oct 2014 Admin
2014 Ironman World Championship Sometimes you cross the finish line and you almost immediately have perspective on your race. My Kona 2014 race has taken a little longer to find that.  I went in with the smoothest preparation I have had probably for any race.   I felt fit, strong and in a good place to really challenge for the win.  Missing that goal is of course disappointing but I’ve always had the attitude though that you can’t be disappointed if you put your best foot forward. So why disappointment? Finding perspective was difficult because I kept wondering “Could I have done more; physically or mentally to make myself perform better on that day?”.   I felt like I was in my best running shape going into the race.  My bike data doesn’t suggest that I rode outside myself.  I didn’t run out of energy.  Yet I didn’t run as fast as I know I can.  Of course performing to your full potential on the day that matters is a real puzzle.  There are so many factors to consider…to get it right is not a...

Challenge Roth 2014

Monday 01 Sep 2014 Admin
IMG_2239 Challenge Roth: it’s a distant but good memory. I am not sure this counts as a race report as it comes so long after the race. Since then I have holidayed with Brett and my family in Garmisch, returned home to Boulder, spectated at the inauguaral Ironman Boulder and well, I am now inhabiting a hazy world familiar to me as that feeling that accompanies Kona prep. Anyway, without further ado here are a few reflections on my Challenge Roth experience. Welcome:If I told you I arrived on a Sunday evening in Munich and was met by Marcus, part of the Challenge Team, you would think “So what?”. However, it wasn’t any Sunday evening. It was the Sunday evening of the World Cup final, featuring Germany. That’s a faux pas right there! Despite my ill timed arrival I still got a friendly pick up and that about sums up how well I was looked after all week. We returned to the same homestay family we had in 2012. Moni and Fribo made Brett and I feel as welcome as ever. Moni even...

Boulder 70.3

Wednesday 25 Jun 2014 Admin
IMG_2119 I’m a little late but here it is – a few words about my Boulder 70.3 race last week – my 2nd 2nd in two weeks.   This was the first time I’ve done the “dirty double” although I can see that the DD is old news:  I know at least two people who went on to do the triple.  Two was enough for me! When I hatched this plan my coach, Dave Scott wasn’t completely convinced but understood my wish to blow away the race cobwebs.  As it turns out I think we were both glad that Boulder 70.3 gave me the chance to right some of the less pleasing aspects of my Kansas race.  Kansas was by no means a disaster but I did feel dissatisfied with my race.  In a nutshell: it just hadn’t hurt enough and I wanted to hurt! There were a few distractions during the week between:  a drive back from Kansas on Monday, buying a house with Brett on Tuesday and packing up our old place the rest of week.  All good for keeping relaxed ahead of race day! Race Day: I love my...

Kansas 70.3

Tuesday 10 Jun 2014 Admin
Kansas Bike This is just a quickie but I did have to post something as Kansas 70.3 was my race completed of 2014.  Yehaw! to that! This was my second time doing Kansas 70.3 and I had nothing but good memories about the event from 2012.  A well organised event, a beautifully challenging course, heat and well, I happened to have one of those races in 2012 when everything felts effortless.  I was hoping to replicate that kind of day…but mostly I wanted to banish my Texas 70.3 demons.  That hit my confidence pretty hard, and it was not a fun event for me!  I later learnt I went in anaemic, which explains “snooze-gate” at T2 !! Brett and I drove to Kansas from Boulder and my energy levels in the days before the race couldn’t have have been more different to two months earlier.  I was ready to get back to some racing. In a nutshell I had a decent day – not the dream day of 2012  – but solid in all three disciplines.  I exited the water about 40 seconds back on Amanda Stevens with two...

Galveston 70.3

Wednesday 09 Apr 2014 Admin
:) Two blogs in two weeks. Whoah! ‘m in danger of becoming a regular blogger. It was tempting to brush my visit to Galveston last weekend under the carpet. I don’t really want to shout about my DID NOT FINISH. It’s a result I am finding hard to swallow but my 24 hours is up: time to stop beating myself up, feeling sorry for myself and get my butt in gear for the next one. I’ve only not finished a couple of races in my life and they were under very different circumstances. The first Ironman UK in 2008 and the major difference there was that not finishing was the plan. I had a running injury so had decided to leave my Ironman debut to later in the year at Ironman Florida. However, I wasn’t able to transfer my race entry to another event or year so being the spend thrift I am, I decided I would use it as race experience and do the swim and bike. Even then I found it really hard to stop: I was literally pulled off the course by my coach. The second was IMAZ in...

2014: First quarter

Friday 28 Mar 2014 Admin
WordItOut-word-cloud-376504 EIGHT DAYS till my 2014 race season kicks off.  I’m going to be back in Texas – this time racing Galveston 70.3 on 6 April.  I’ve had three months  of reasonably consistent training:  so it’s time to get started. The first race of the season is always a funny one.  Training fit and racing fit are a little different and I have a typical athlete’s memory: I seem to be much better at remembering any little blips in my early season training over the week’s of solid sessions.  I want a good performance (obviously!!)  but  I also want to see where I am at and see what I need to work on in the coming months! I can’t complain about my first quarter.  It’s not just been about COLD, SNOW and SWIM!!  Although I confess I have become a little preoccupied with my weather apps.  We’ve had quite a lot of it this winter in Boulder but no excuses:  fellow Boulderites have been killing it early season.  Aside from the usual swim, bike, run,...

The Road To The Woodlands. Redux.

Friday 29 Apr 2016 Noreply@blogger.com (rappstar)
it's by no means perfect, but it helps tell the story... I wrote a long post in 2015 about my preparation for IMTX. At the time, I think I was trying to reassure myself, since when I wrote it, I was at the beginning of what turned out to be a pretty bad downward spiral. I finished 9th (worst ever) at Wildflower. Then I DNF'ed IMTX about 40 miles into the bike. I struggled with insomnia,

Wildflower 2016 Preview

Friday 29 Apr 2016 Jesse Thomas
Heyo CRAZY ASS FANS! Another spring is upon us, which means April showers bring May….Wildflowers. 6 years ago at Wildflower, I pulled into Wildflower with Matt in the #ManVan, and unnoticed #87 on the start list. When I drove into Lake San Antonio this morning, I was immediately recognized by the women letting people into . . . → Read More: Wildflower 2016 Preview

Wildflower 2016 Preview

Friday 29 Apr 2016 Jesse Thomas
Heyo CRAZY ASS FANS! Another spring is upon us, which means April showers bring May….Wildflowers. 6 years ago at Wildflower, I pulled into Wildflower with Matt in the #ManVan, and unnoticed #87 on the start list. When I drove into Lake San Antonio this morning, I was immediately recognized by the women letting people into . . . → Read More: Wildflower 2016 Preview

Challenge Fuerteventura

Thursday 28 Apr 2016 Will
swim I’m really happy, and relieved to be sitting here in Fuerteventura on my post race ‘Over Drive’ training camp with a close 2nd place finish in Challenge Fuerteventura under my belt and as a result confidence back where it needs to be to be successful in this game.   It’s only 2nd place, I’ve had many of these before in 1/2 distance races and it becomes more and more apparent to me that the guy who wins these is half of the time the person who is willing to go to a different level of hurt to elk out that last 30 seconds. I don’t think that there was that much difference between myself and Andi Bocherer in the race so congrats to him for the win. This was a training race and a process goal for me heading into Ironman Brazil next month and I just didn’t quite have that smark and race fitness to jump the gap and take the win. I arrived the week before the race, it’s such an easy place to base yourself with a short flight with easy...

South Africa

Thursday 25 Feb 2016 Will
team photo Hey everyone, I hope you’re all well. At the moment I’m sitting in my apartment with my feet up in South Africa trying to ride out a bit of illness picked up somehow/somewhere. I’m not sure what it is with this place. I really love it, the weather is unbeatable, you have amazing food and wine, natural beauty, good friends. 24 Rand to the £ also helps but I do find it super hard here to put in the work. I’m off home next week back to my house in Leicestershire where I hope to get my consistency back that I had before I came out here with the Charnwood Riot. In general the winter has gone pretty much perfectly to plan, I’ve had a couple of great camps in Lanzarote at Sands Beach including our annual team camp. It was amazing to catch up with the gang again, and of course receive all the amazing new product from our top sponsors. Big thanks to the Wolfs for organising another great few years for the team, I’m excited to be part of it. At the end of...

Winter training, Laurent Vidal, Sands Beach.

Saturday 05 Dec 2015 Will
laurent All in all it’s been a fairly decent start to my winter training. I had around 8 weeks of un-interrupted training with the Luc Van Lierde programme and I was chuffed because I didn’t miss a thing and I was going pretty well as a result of it. I took a trip to Belgium to visit Luc and we did some lactate testing for Swim, Bike and Run and actually we identified that even after a 13 week lay off aerobically I was still in pretty good shape but my max lactate was low and that is what i’ve been working on since. So not heaps of volume and some quite intense training to get that back up. I’m now in Lanzarote for a 17 day camp at home from home, Sands Beach. Weather wise it’s a solid 20-25’c, the warmest possible in Europe at this time of year. I really love it here. 25m pool literally on my door step, great riding in the mountains and some interesting off road running. It has everything you need and now i’ve been here so often I know the island and many people on the island to make it...

Enjoying the time off

Wednesday 05 Aug 2015 Will
poppy ride pic I’ve enjoyed this first 4 weeks away from sport. Nothing that exciting so far, just hanging out with my family and I just payed a visit to legendary Irish Triathlete Conor Murphy and family who’s also been struggling this year, thanks to shitty coaching and support. Nice to compare notes! Slowly but surely I’m starting to get bored and more and more determined to get back into it but that’s not for a while longer yet. I have to say it’s really nice to be able to step away and take the time and gain perspective to analyse all the little things I’ve been struggling with that led me to need a career break.  Triathlon is quite tough and I’ve had my foot firmly on the gas ever since I was a junior, rejuvenating the mind and body again is really important if I want to go on for another successful 5/6 years. When you’re in the thick of racing and training you’re so focused on the work that it can be a struggle to notice the aspects...

Taking some time out

Thursday 09 Jul 2015 Will
Biking in the hot Canary Islands sun! Well it’s been an interesting and un-expected end to this first part of the year that’s for sure. I knew that things were not going well for me this year for some reason. I felt like my training was going quite well, perhaps quite inconsistent but on the whole I didn’t see much problem with my fitness. Which left me and my team baffled when I was posting results like 30th in Dubai, 8th in Lanzarote Ironman, 4th in Staffordshire 70.3 and then a DNF in Norway 70.3. Coming from someone relatively consistent, that’s a bad start to the season! You’ll usually blame this on your training and race form. If you’re strict with yourself you’ll knock off a race or two and take a week off to freshen up the body before building back probably with even more effort then before! After Norway 70.3 I wanted to cancel my plans to race in Bolton Ironman, I just couldn’t imagine the idea of getting around that race. Ironman isn’t a joke. It’s a...

Will Clarke Coaching Launches!

Saturday 27 Jun 2015 Will
Will Clarke Coaching Click on the picture to find out more…  

Debut Ironman Experience – Lanzarote

Tuesday 26 May 2015 Will
sands beach crew Well, I can officially call myself an Ironman I guess, what a huge day trip that was in Lanzarote. I felt like preparation went ok for my debut Ironman. I can’t say I was in top shape at all, just didn’t have the time to get that, lets say I was inconsistently good!  I personally thought it was enough to get a good result here but not this time. The swim was fine, I didn’t know what to expect from a 3.8k swim, I thought it’d probably bore the hell out of me but actually it went very quickly and wasn’t too bad! It was almost backstoke-able at times so really it was more of a warm up for what was to come. Pointer to all the athletes who raced! Did you see that GIANT Manta Ray that swam under us? T1 went smoothly and we spit the pack into 2 groups. I was with some strong guys and to be honest they were riding a bit too hard for my liking. I had the aim of finishing the bike with 285w best case scenario. 280w maybe more realistic. That meant probably being on...

Some nice photography from Uplace BMC Mallorca camp.

Tuesday 12 May 2015 Will
swimming best We had a decent camp in Mallorca, big thanks to the Best Centre for having us. Great pool! We did some really big days. Like the 6.5 hr day before the Mallorca 70.3 Champs.  Then the 180km ride at close to average race power. Didn’t feel great but Ironman pace isn’t that fast and most important thing is I didn’t blow up thanks to the great nutrition from Etixx. Then the Marathon we ran the next day. 10km over my longest ever run. Ended up going 2hr53. Mostly a steady run but picked it up a bit in the end. Other then that we mostly shut it down, I guess its pointless doing these days unless you recover and adapt from it. So was slightly strange being on a camp and sitting around! Ironman Lanzarote in 11 days now! Can’t wait… See you there if you’re one of the crazy guys taking part.      

Update

Monday 04 May 2015 Will
IMG_8602 Hey everyone! It seems it’s been quite a while since I last updated my blog which leaves me with quite a bit of gossip! Since I last checked in I was getting all excited about going to Challenge Dubai and posting a solid performance there before running off with the Triple Crown Bonus! It didn’t happen…On a tough windy day in the desert I just didn’t have the legs at all on the bike and had 35 guys ride past me and then it doesn’t matter how fast you run, I was well out of the game. It was a bit frustrating at the time and not really the race I’d like to do that at but I know the reasons why I rode so badly, fixed it and learnt from it. However it did make me re-think my plans for my first Ironman which was going to be South Africa. I just wasn’t confident about my form at all and it didn’t make sense for me to go there any more. It was lucky I did cancel because for the next month I was in and out of sickness caught from my son Freddy,...


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Rev3 Knoxville

Knoxville, United States

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27

May

2016

Rapa Nui

Easter Island, Chile

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28

May

2016

Bilboa Triathlon

Bilboa, Spain

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07

May

2016

70.3 St. George

St. George Utah, United States

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07

May

2016

70.3 Mallorca

Mallorca, Spain

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08

May

2016

70.3 Vietnam

Da Nang, Viet Nam

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22

May

2016

70.3 Chattanooga

Chattanooga, TN, United States

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22

May

2016

70.3 Barcelona

Barcelona, Spain

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22

May

2016

70.3 St. Polten

St. Pölten/Vienna, Austria

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04

Jun

2016

70.3 Hawaii

Kohala Coast, Hawaii, United States

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05

Jun

2016

70.3 Switzerland

Lake of Zurich, Switzerland

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05

Jun

2016

70.3 Japan

Tokoname, Japan

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05

Jun

2016

70.3 Raleigh

Raleigh,NC, United States

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Triathlon News & Media Blogs View all

XTERRA World Tour Triple on Tap

XTERRA World Tour Triple on Tap

Tuesday 03 May 2016 [Triathlon News]

The XTERRA European, Asia-Pacific, and Pan-American Tours are all in action next weekend, May 7, with championship races in Greece, Malaysia, and Brazil. In Greece they’ll celebrate the second of 12 races on this year’s XTERRA European Tour at an exciting new location that has XTERRA World Tour managing director Dave Nicholas chomping at the bit. more

Italy welcomes ITU World Cup for the first time

Italy welcomes ITU World Cup for the first time

Tuesday 03 May 2016 [Triathlon News]

With less than two weeks to go in the two-year Olympic qualification process, pressure is at an all-time high to cement spots for the Rio de Janeiro Olympics. This Sunday, athletes will scramble for final precious Olympic points on the Italian island of Sardinia at the 2016 Cagliari ITU Triathlon World Cup more

Mother Nature makes it 69.1 Pays d’Aix

Mother Nature makes it 69.1 Pays d’Aix

Monday 02 May 2016 [Triathlon News]

IRONMAN 70.3 Pays d'Aix! due to the weather the swim had to be cancelled this morning. With temperatures at 5 degrees Celsius and very windy. The race started at 8 am for the pro men directly with the bike. The start procedure was an individual start: One pro athlete every 20 seconds. The pro men first, then pro women. more

Records Tumble in Busselton

Records Tumble in Busselton

Monday 02 May 2016 [Triathlon News]

The flat and fast conditions on the back made for an exciting finish in Busselton. Two-time IRONMAN 70.3 World Champion, Craig Alexander broke the course record in his win at the SunSmart IRONMAN 70.3 Busselton in 3:42:59. It marked his third consecutive IRONMAN 70.3 win in as many months. In the women's race, Australian Annabel Luxford prevailed in her first race after her IRONMAN debut in South Africa. more

Jesse Thomas Takes an Unprecedented Sixth Win & Liz Lyles Returns for a Second Win at Wildflower

Jesse Thomas Takes an Unprecedented Sixth Win & Liz Lyles Returns for a Second Win at Wildflower

Monday 02 May 2016 [Triathlon News]

Jesse Thomas of Bend, Ore. does it again; winning a sixth consecutive championship and solidifying his spot as a Wildflower legend. Liz Lyles of Reno, Nev., also returned to seal a second straight victory. Both champions enjoyed a comfortable lead as they strode into the finish line on Saturday more

My Finish Line Road: TeamEdith's Kris Altiere

Tuesday 03 May 2016
One athlete's story about surviving breast cancer, finding love, overcoming odds, and embracing life to the fullest.

Quick Set Tuesday: Climb The 4x Ladder

Tuesday 03 May 2016 Paul Moore
Photo: Shutterstock.com Photo: Shutterstock.com Triathlete Europe contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Monday (Tuesday this week due to the Bank Holiday in the UK)so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills. A: 200 swim/100 kick 12×25 @ :40 w/band only 8×50 swim @ :45 (descend 1-4, 5-8) 100 easy (reverse IM drill) (do the following sets continuous, no extra rest, all swim freestyle) 4×25 @ :30 4×50 @ :50 4×75 @ 1:10 4×100 @ 1:25 4×125 @ 1:45 4×150 @ 2:05 4×175 @ 2:20 4×200 @ 2:40 200 cool-down *4900 total* B: 200 swim/100 kick 8×25 @ :60 w/band only 4×50 swim @ :55 (descend 1-4) 100 easy swim (do the following sets continuous, no extra rest, all swim...

How To Stop A Wandering Mind On Race Day

Tuesday 03 May 2016 Paul Moore
A wandering mind is the kiss of death to your race. Let those middle miles slip by in a mental fog and the body starts running on auto-pilot; as you tire the pace starts to lag and by the time you finally come to it’s because you’re about to get out-kicked in that last 100m. “Even in a race as short as a mile, that middle 400m is where your mind wanders. And in a marathon, miles 13-20 are when many runners check out mentally,” said Jason Fitzgerald, a 2:39-marathoner, coach, and author. That attention lapse is precious time — and places — lost from your performance. Staying present in a race is more than just cycling the legs over from start to finish. It’s staying mentally focused, conscientious of your competition, and checking in with your body cues. Body Scanning Start with a form check. If your shoulders are tight, shake out your arms and get back to running efficiently. Keep your breathing controlled. And how is your stride? These are important because they make the physical act...

One-Hour Workout: 4×10 Tempo Run

Tuesday 03 May 2016 Jené Shaw
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!). This week’s workout comes from Marilyn Chychota, a former elite cyclist and triathlete turned coach for Endurance Corner. This tempo-focused run offers many of the adaptations of the “hard” zone without the prolonged recovery between sessions, she says. The tempo zone—which is at about 70–75 percent effort—is where you will take your first deep breath while running, and it should feel difficult to keep up conversation. RELATED: How To Nail The Tempo Run—Plus 3 Workouts To Try Warm-up 10 minutes easy running that builds to steady 6×75 meter strides with walking recoveries (build from moderate to hard pace throughout the 75 meters) Main Set 4×10 minutes, 2 min recovery Moderate your fast running so that you are able to recover while running steady, not easy. Note how your mind will tempt you to hammer once your heart rate rises, and learn how to manage your pace...

Everything you need to know about sodium & triathlon

Tuesday 03 May 2016 Paul Moore
Photo: ShutterstockAs we head into months of hotter weather, it’s especially important for triathletes to pay special attention to individual sodium levels when training and racing. The key is to figure out your distinct sweat rate (read on) and replenish your salt stores appropriately. It’s much easier to stay ahead of salt loss rather than try to play catch-up during a race or long workout. Here are five tips for keeping your sodium levels in check: 1. Be sure to include salt in your diet before competition in all distances to maintain blood sodium levels. Serious salt loss leads to low-sodium levels called hypnoatremia. Symptoms range from muscle cramping and swelling of fingers and toes to headache and disorientation. Extreme cases can be life-threatening. 2. Take a minimum of 600-1,000 mg of sodium per hour if you’re female and 800-1200 mg of sodium per hour if you’re male. Aim for the high end of these ranges for longer events. 3. Determine if you are a “salty sweater.” Weigh...

4 Years; a Lifetime Away or Just Around the Corner?

Sunday 01 May 2016 Noreply@blogger.com (Non Stanford)
The last time I laced up my racing shoes on South African soil the circumstances in some respects were the same, but on the whole, they couldn't have been more different.  First race of the season. Check.Olympic year. Check.Table mountain in the background. Check.Genuine, if not slightly unnecessary, fear of being eaten by sharks whilst dressed as a seal. Check. That's probably where the similarities end, because fortunately, the day's played out very differently. The first occasion was in February 2012. An early season Continental Cup. I was on the points chase. Not an Olympic points chase. Far from it. I just wanted enough points to maybe, just maybe, get one of those elusive World Series starts. So shiny and exciting in all their blue carpeted glory. I had two or three rather dismal attempts the season before on the big stage, most of which had ended with DNF's for one reason or another. Lapped athlete being an almost reoccurring theme. Undeterred however, I was...

Coastal Delaware Marathon race report 2017

Monday 02 May 2016 Jocelyn Wong (noreply@blogger.com)
Since the last edition of Wongstar's winter adventures, a ton has happened during my marathon training quest. There was finally a bunch of racing. February saw two races on back-to-back weekends: The Hearts to Heroes 5k (in "feels like 5*" weather) which also served as our local Team RWB Wilmington/Newark (northern Delaware) kick-off event, and then the Glassboro 10-miler the next weekend. I

Fitter Radio absolutely nail it

Sunday 01 May 2016 Tim
FitterRadio-splash2 On the back of my second place at the IM Africa Championships, I had the privilege of being interviewed by Bevan McKinnon from Fitter Radio, based out of New Zealand. As an elite level triathlete and coach, Bevan definitely knows his stuff and he asked some in-depth and probing questions. I’ve done a lot of interviews in my time – live interviews, radio interviews and even some for television, but I’ve got to say, I think this interview ranks right up there as one of the best I’ve ever done. Amongst the topics we covered were: Old-school training methodology vs New-school and how I’ve made the transition from one to the other over the last year or so. The value of data to create more efficient and effective training programs and give you a more objective idea of your fitness going into a race. The growing focus on maximising fat oxidation to create some big gains in performance. How the IM Africa Championship race unfolded. Why actually wearing your heart rate monitor during a...

2016: Let’s do this!!

Friday 22 Jan 2016 Admin
Image 1-22-16 at 9.11 AM I’ve always liked turning the page into a new year: reflecting on the year past, planning for the year ahead and even new year resolutions (don’t judge me!). I’ve just about wrapped up my racing plans for the year and my schedule is looking a bit like this: 10 Jan        Pucon 70.3  (2nd) 17 Jan        MercuryMan Triathlon (1st) 20 March   Puerto Rico 70.3 10 Apr         Palmas 70.3 7 May         St George 12 June      Escape from Alcatraz 10 July         Vineman 70.3 24 July        IM Lake Placid [World 70.3 in Oz?] 9 October    KONA The theme for the year is “just do it”. Over the past couple of years I have erred towards making the sensible, maybe conservative choices. This means I have put off heading to some of my “bucket list” races. No more delaying. This is the year to just go for it. Racing Pucon 70.3 kicked off the year on the right foot. Instead of worrying about my lack of time on the bike (average bike hours for the month < hours on skis). Thankfully, I let the “what...

THE 2015 blog…

Thursday 19 Nov 2015 Admin
IMG_5343 November is not an obvious time to be writing my first blog of 2015 but better late than never. Kona was a little over 5 weeks ago so I will start there and who knows, maybe I’ll get around to writing another in 2015. This year was my seventh year racing on the Big Island. For the past few years it has been my big focus of the year. Every year has it’s own challenges but generally I consider myself lucky and for various reasons I felt like this year was one of my most challenging. It is ironic that the foot injury I got during Ironman Texas was probably the best thing that happened to me in terms of my Kona preparation. It sucked to not run for 10 weeks but being forced onto the side lines was the catalyst to showing me that I still really wanted that Ironman World Championship title. I’d maybe gotten a little derailed early on in the year but the injury allowed me to take a step back and realize this Kona goal of mine was one I was ready to really fight for it. So fast forward to...

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