Ironman for Dads

Combo upsize

2010-02-05T00:34:00.001-08:00

Found an effecient way to get a training 'upsize'.

Headed off to the pool for a tempo swim set the tagged on a treadmill session at the gym.

Saved about 50 minutes all up. Only changed once, swim was a warm up for the treadmill, one set of clothes (no spending 20minutes hunting the missing sock!) and only one shower at the end.

Sure I might've missed some deeper aerobic conditioning but speed/tempo intervals on the treadmill are great for developing running stride economy. While it's not as technical as running or in a dense medium, improving running technique means you use less energy to move the same speed - ironman is all about economy of movement. It's smart fitness.

Plus it's a lot more family friendly and encourages adaptation to changing movement modes like you do on a tri.

Try it out

Tim Corbett, Auckland, New Zealand

Get good at the bad days

2010-02-03T01:50:00.001-08:00

Second great trip from the Cameron brown camp.

It's easy to have great days but the real talent is in managing and learning from the bad days.

Be good at the bad days, there's always something to learn and develop from them

Tim Corbett, Auckland, New Zealand

Location:New Zealand

Postcards from the cam brown camp

2010-02-03T01:49:00.001-08:00

Just been for an easy run on the ironman new Zealand course with Cameron Brown, 8 times IMNZ champ. Pretty cool to be jogging along with him getting some great run tips.

Tip 1 - when you get to a hill, shorten your stride, get your hips under you and take baby steps to get up the hill with the least effort as possible

Thanks Cameron. Now I just need to drop 15kg, increase my watts by about 60 on the bike and develop a 3rd lung - then I might be able to run like you.....for at least 1km

Tim Corbett, Auckland, New Zealand

Location:New Zealand

5 hour ride booster

2010-02-03T01:47:00.001-08:00

Knocked off a 5 hour ride last weekend. Headed off at 6am which is damn early but it made the ride more family friendly as we were all done by 11:30 including a 30 min run off the bike.

Did have to sneak in a wee power nap but good to go again by 2.

I used the First Endurance EFS and Liquid Shots. Quite amazing, had constant energy the whole ride. No flagging or 'hollow' spots

Tim Corbett, Auckland, New Zealand

iPhone app

2010-01-17T12:13:00.000-08:00

Just found a new Ironman focussed iPhone app - 'Crowie Backstage'

It has videos, training, and interviews from Craig Alexander and ..... It's free :-)

Check the App Store and search for 'Crowie Backstage' or 'Ironman'.

Tim Corbett, Auckland, New Zealand

My name's Tim and I'm a Chocoholic

2010-01-17T11:11:00.000-08:00

The first time I did Ironman I was able to give up beer, ice cream, cakes, biscuits, chocolate ...... Pretty much everything for 2 1/2 months. And, with some training, I lost 13kg to hit 83kg. My motto was 'if I eat it, I've got to carry it for 226km'.

Over the last 3 years I've bounced back to 87kg - not a big gain, so you think it would be pretty simple to knock off 3 - 4 kgs? Nup!

Whereas last time I went about 70 days junk food free, this time I'm struggling to do 7 hours!

Why do i want to drop some weight?

A range of reasons from simple things like it's so much easier to get into your wetsuit, to knowing your not hauling the equivalent of an extra two to three 2 litre bottles of milk up every hill during the race, to the health reasons of dropping abdominal fat (not good for men) and of course, the pure vanity reason of looking lean!

So here's my plan to drop 4 kgs.

1: set a SMART goal - to weigh in at Ironman at 83kg on March 6 2010.

2: 'vocalise' the goal. Research shows that telling others your goals strengthens your goal drive and motivation. (check '59 seconds' for a great book that summarizes the proven research in the 'self help' area.) Ok, I've just told the entire cyber world, that should do it!

3: Set daily functional goals -

Make sure I have a good breakfast including protein

Get my wife to hide all chocolate (I work from home so my stress/procrastination/thinking about a problem behaviour is to chomp Nestle chocolate bits! I know it's my brain searching for a 'feel good' response from the chocolate to help with the stress. And I know that a a quick walk and a glass of water will do the same but ...... If there's chocolate in the house, I'll find it!). I've tried buying dark chocolate and putting it in the freezer - that slowed me down ..... a little.

Add protein to lunch to help manage afternoon sugar cravings. There's a feedback mechanism that gets your body searching for sugar 20 - 30 minutes after a 'sugary' meal. Protein (a boiled egg, smoothie, 1/2 a protein bar etc) helps you feel full and satiated as well as helping to manage sugar cravings.

I've also been using the First Endurance products and I've noticed that if I take the Optygen/Multi V comb before a long session, I don't come home with that 'wolf like', ravenous, gotta eat the entire pantry/fridge feeling. So I'll get more stringent on doing that before every long session.

So that's my start. Got any tips that you use? Let me know.....please!

- Posted using BlogPress from my iPhone

Great swim www tool

2010-01-16T17:56:00.000-08:00

I've just come across a very good swim web site - Www.swimsmooth.com

It's very well set out, has great articles and video clips of 'before and after' swimmers but best of all, it has Mr Smooth.

This is a 3D animation that is the 'perfect stroke'. You can download it to your desktop and view the freestyle stroke from all angles, speed it up or slow it down and even take away the water so you can see the whole stroke clearly - and it's free :-)

See www.swimsmooth.com

- Posted using BlogPress from my iPhone

Cheap shoes

2010-01-12T16:06:00.000-08:00

Just picked up a pair of Louis garneau carbon tri shoes for $199 at Multisport bikes in Takapuna. Normally $300 - 'look how much I saved' :-)

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Location:Gibraltar Crescent,Auckland,New Zealand

First endurance gel

2010-01-10T14:49:00.001-08:00

Just tried out the First Endurance liquid shot gel - and it's great.

First up the packaging is a 100ml 'squeezy' bottle so no ripping gels with your teeth and getting covered with sticky gel. The number of times I've wasted half a gel as I've ripped it open and seen the gel go squirting across the road is so many I could've bought a new pair of shoes with the money - maybe I'm just a messy eater!

Second, the liquid shot 'system' is a 6 pack of prefilled gels which you use up, keep the bottles, then refill from a 'bulk' bottle so nice an Eco friendly. Plus i've seen companies charging $8 -$10 nz$ for a 'squeezy' bottle so good value getting 6 of them for the price of just a gel.

Third great thing is that 1 bottle lasts all ride. 100ml goes a long way - that's about 5 normal gel packets. So also nice and simple. Pop 1 gel bottle in your back pocket and your ready for a 3 hour ride or a 2 hour run.

And, no stcky fingers or gel packets tucked into your shorts (Its amazing but when I'm deep in the pain of an Ironman run, the thing that drives me nuts the most is having sticky gel all over my fingers - anal or what!?)

Last but not least, the gel itself is a premium product. Great carbs, electrolytes and amino acids all rolled into a gel flavour that I actually like and don't gag on.

Do they work better? Yep, knocked off a strong 2 hour run including tempo intervals the other night and felt stronger as it went longer. I actually wanted to keep going longer. Plus I didn't get sick of the taste like I usually do. So all good. Have a look at www.firstendurance.co.nz

- Posted using BlogPress from my iPhone

Location:Kesteven Ave,Auckland,New Zealand

Great boost

2010-01-03T02:02:00.001-08:00

I'm still being amazed by the boost and 'bounce back' I'm getting from the First Endurance supplements. These could be the 'secret weapon' of the Ironman Dad with no time to train.

Did a hilly 60 min run with cruise intervals plus a pull and paddles swim this morning.

Legs felt heavy from long ride yesterday but I popped 3 multi Vs and 4 Optygens 90 minutes before the run and I really noticed the difference. Again, the biggest difference was the mental focus and strength during the run - which I don't normally have. Also, later tonight I had thephysical and mental energy to go out with my wife for a drink with friends - again, I normally wouldn't want or be able to do that, or if I did, I'd be sitting in the corner nodding off.

Good stuff

- Posted using BlogPress from my iPhone

Location:Kesteven Ave,Auckland,New Zealand

I should've 'bonked'

2010-01-02T01:21:00.001-08:00

Did my first long road ride today. Out through Howick, Manukau then Airport, Parnell and finished on the waterfront to St heliers. 75km. Stiff winds that shifted around a lot.

I went with a friend of mine who's been riding a lot. From the first km my heart rate was hitting 160 and the watts were way up. I was worried as this is the sort of beginning that leaves you grovelling your way home. But no, I felt strong the whole way and even kicked in a 46kph stretch at the end along the waterfront.

I used the First Endurance EFS electrolyte mix and sipped a Liquid Shot over the 3 hours. Quite incredible how these 2 products got me through this ride so strong - I should've 'bonked'.

Better still, after a shower I headed off to the supermarket to 'hunt and gather' for the family. Normally after a ride like this, the trolley will be chokka full with beer, several varieties of chocolate and ice cream as a deep sugar craving hits. But no, my head and body were calm. No cravings and no ravenous hoovering of complete blocks of Caramello chocolate (I can do whole King size bars in a sitting after a long ride!).

So the First Endurance stuff works during the ride and after. I'm interested to see how I bounce back tomorrow morning and in my long run tomorrow afternoon.

Thinking too that using First Endurance saved me probably about $20 bucks in beer and chocolate and about 1/2 a kg in weight gain! So it's pretty good value for money all round.

- Posted using BlogPress from my iPhone

Location:Maskell St,Auckland,New Zealand

01.01.10

2009-12-31T12:16:00.001-08:00

First day of the year so I'm full of New Years 'resolutions'. Goals, ambitions, events to do, training to knock off.

Training wise, it's been very hard to get it in over Christmas and New Year. But yesterday I did a fantastic 2 hour tramp with my wife and kids at Owhango. It goes along the Whakapapa river in a loop through bush along a 'Hansel and Gretel' track. Awesome. Great family time and a good leg workout.

Sure, I could've 'negotiated' a long ride or run but what would've been the 'return on investment'? 1 or 2 minutes faster on my IM ride? I can buy that couple of minutes through using First Endurance. I can't buy time with my family.

- Posted using BlogPress from my iPhone

Location:Mackenzie St,Owhango,New Zealand

First endurance nutrition - secret sauce

2009-12-29T01:04:00.001-08:00

In the search for 'best bang for buck' training and support for Ironman NZ, I've come across First Endurance Nutrition (www.firstendurance.co.nz). Why's it good? It's very high quality and looking at the nutrition gram per dollar, it's the best you can get.

I've been trying it for a week and I'm really noticing a mental and physical lift. First thing I've noticed is that if i take the multi v/optygen combo 90 minutes before a long session, I seem to have more energy and more alertness. I'm 'keener' to do the session and seem to have an extra boost to take the edge off that weary feeling you have in your body with Ironman training.

Next thing I've noticed is that the next day my legs and head are fresher. This is great for me and even better for my wife and kids 'cos I'm not 'snapping' at them. I'm thinking it's going to be great when work starts back too as I'll have the energy to get things done so I can get out training and earn a living.

If your investing a big part of yours and your families time and energy into Ironman training then making sure nutrition is making you strong from the inside out is critical.

Have a look at www.firstendurance.co.nz I went with the combo pack. My thinking was it's cheap insurance against illness, not performing my best and keeping me sweet with my wife and kids.

I'm going to use it right through to Ironman so I'll let you know how it goes.

- Posted using BlogPress from my iPhone

Location:Mackenzie St,Owhango,New Zealand

Family planning

2009-12-29T00:48:00.001-08:00

How do you blend Christmas, family time, wife time and ironman training? It's tricky but possible. We're on our way back from Wanganui and spending a few days in National Park to walk the Tongariro Crossing (voted the best 1 day walk in the world).

I just need to work out how to slip some training into the mix. Here's the first of my Ironman 'family planning' training principles that I'm working on -

1: Quality is everything

I havn't got the time for weekly 6 hour rides and big brick days so faster, stronger, tougher shorter sessions are what I'm aiming for. It may not give me the deep physiological changes that long sessions generate but the upside is that shorter sessions are done at a faster pace and so prevent that 'robotic', unengaged pace that reinforces a slow pace as 'normal'. Why's this a problem? When it comes to race day and you try to lift your pace it feels tough because you havn't practiced a range of paces. Your body can't handle the pressure 'cos you havn't trained it to do so.

Also, I find I don't get injured if I use a range of paces. You limit the overuse injuries caused by using the same movement pattern with same muscles again and again. Varying the pace, varies the muscles used and spreads the impact forces over a greater range of motion and joint range.

Faster paces also increase effeciency of your movements so you use less energy to swim, bike and run.

So all up, quality rules. You'll be fresher, faster, less injured and more importantly, you can manage being a husband, Dad and Ironman.

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Location:Waimarino Tokaanu Rd,Owhango,New Zealand

How to cut minutes off your Ironman bike time

2009-12-28T20:07:00.001-08:00

Ive got about 70 days to get fit and strong for ironman NZ so I've been hunting for the most effecient training and the best 'bang for buck' products to make Ironman easier and faster.

I've just put a SPM Glider saddle on my bike and so far it's pretty sweet. Plus I reckon it's worth about 5 minutes off my bike split which is the same you'd get from a $3k set of race wheels.

How can a saddle cut your ride time? Well 85% of drag when riding a bike comes from the rider. Only 15% comes from the bike. The biggest 'bang for buck' is going to come from reducing the impact of the 85%.

How does the saddle help? Most saddles will give you 1 - 2 hours comfort but after that, it starts to feel like you've got your entire genetalia riding on the edge of a metal ruler. So you stand up and shift around on the seat to relieve the pressure. After a while it gets really painful to hold an aero position so you tilt your pelvis to reduce the pain which raises your head and shoulders - up into the wind, which increases drag and slows you down (even with fancy race wheels!).

So if you can stay aero for as long as possible, you'll bike easier, use less watts, save your legs for the run and bike faster. Simple.

The SPM saddles are designed so you sit 'into' the saddle rather than 'on top'. Your tender fleshy bits that carry the nerves and blood supply to 'throbbing manhood' (as Mills and Boon would say) sit in the cut out so you can stay in the aero position for longer which equals faster.

I'm trying it out tomorrow on a long ride so I'll let you know how it goes.

- Posted using BlogPress from my iPhone

Location:Springvale Rd,Wanganui,New Zealand

Christmas training

2009-12-26T21:28:00.001-08:00

Christmas training, I think that's what's called an 'oxymoron'!

Christmas eve training was 4 hours of strength endurance, core and flexibility work while loading 7 peopes gear into the car. Then another 6 hours of mental skills training, stress management and positive affirmations as we drove through Christmas traffic from Auckland to Wanganui.

I did however, manage to practice my carbo loading protocol for ironman on Christmas day - I'm thinking of blending roast chicken and christmas mince pies into my bottle for ironman - it's got everything, protein, carbs electrolytes and antioxidants (when washed down with red wine).

It's likely that even Cameron Brown might have a day or two off at Christmas so I don't feel too bad. Plus investing in the family means I might be able to 'withdraw' a bit later in January.

I did get a lovely present that'll help with 'family planning', a sweet SPM Glider saddle. It has a channel cut out down the whole length of the saddle to take the pressure of the perenium - the soft fleshy bit that covers the blood vessels and nerves. The bit that 2 - 3 hours into ride makes you feel like you're riding on the edge of a metal ruler, the bit that makes your knob go numb for a week after Ironman and gives you an insight to what it's going to be like living with a 75 year old prostate! Anything that helps this is a friend of mine.

I'm off to try it now....

Location:London St,Wanganui,New Zealand

I've entered!

2009-12-23T14:58:00.000-08:00

I've just clicked the 'Enter Here' button at www.ironman.co.nz to join about 1300 rubber clad, wannabe Iron(wo)men on March 6 2010. Why? it's not my first time, it'll be number four. And I remember crawling, groveling up the airport hill saying to my wife 'never again, this hurts sooooo much' . But you forget - maybe it's like childbirth for men. There's a hormone women excrete during childbirth that helps them forget the pain so they do it again - maybe Ironmen have one too.

What's more is that I've given myself 73 days to be fit, strong, healthy and ready to do it. I know, it's not much and I'm getting some strange looks from the guys I've trained with who have been at it for 10 months or more.

So this time, it's part training, part experiment. I want/need to stay sane, pleasant, husbandly attentive to my wife and have energy to be a 'present' Dad to my 5 children. (yes, all to the same Mum!). So I'm going to hunt down the most efficient training, the best products that'll give me an edge and make up for the lack of time I have to train and keep me and more importantly, my wife, sane.

I've already found 2 things to help. I;m going to try them out over the next few days and let you know how they go. Both are about going faster, go easier!

Off on the bike now....