Tri Alliance Athlete Profiles & Stories

Each month we will be putting a Tri Alliance athlete under the spot light and sharing their achievements, goals and aspirations with you.

(Any guesses on who this is.....)

You know you are triathlete (or training to be one) when..

1. You would rather spend $100 on a pair of 2XU compression pants than a “3 for $100” shoe sale at Tony Bianco.
2. You chose to run near Beach Road....yes....in public - just so you can perve on bikes that ride along that road
3. You wear your compression pants under Bettina Liano jeans as you did a run session the night before and your muscles are still recovering.
4. You have at least 3 tubs of processed “ready to mix” on the kitchen bench next to the coffee, tea, sugar and they are your - protein powder, recovery powder, isotonic powder
5. Your hair/skin constantly smells of chlorine - no matter how well you shower after the swim.
6. You run out of towels, always.
7. You constantly have gear in your car - a bike, towels, swimming toys (paddles, fins, pool bouy, goggles, cap), runners, spare socks, running vest, arm warmers...
8. There are plenty of drink bottles in the car and you find yourself drinking (Water/Gatorade) whilst driving all the time.
9. You would (happily) go to sleep at 9pm on a Friday night whilst all your work colleagues are moving on to the next bar/pub as you have a 7am ride on Saturday morning
10. You slow down when you drive past a bike shop and try and look at the latest bike they have at the shop front and go “phwoar!”....then speed up to the legal speed limit as the cars behind you honk their horn...
11. You love gels and we are not talking about hair products
12. You rather wake up at 4:30am to swim 2km (in an outdoor pool) before work than being tucked in a warm bed.
13. You are always eating, non-stop
14. You can never finish watching a DVD as you fall asleep after the first 10 minutes, no matter how good the movie is.
15. You see your “squad” friends more than your school/uni/work friends or family
16. You would rather do a “Sweat Session” on a Tuesday night during windtrainer than sweating it up on the dance floor on a Saturday night...maybe because you have an early morning run session planned for Sunday too.
17. A sleep in.....what was that again?
18. You can’t decide between attending a friend’s wedding or entering in a triathlon/running event which falls on the same day!
19. Your “search words” on You Tube are: Ironman, Kona, championships, transition, triathlon...
20. You can never have enough layers which you put on as it is cold, take off as you get too hot when running/riding, put back on when you are stationary.
21. You wear a (Garmin) watch that is too big for your wrist
22. You would rather spend $225 on a RETUL bike fit than paying off your mortgage earlier
23. You laugh to yourself when someone (who doesn’t train with the squad) has a bad technique when they swim, ride or run...because you can recognise a “good technique” and they are doing what you were doing before you joined Tri Alliance.
24. You would rather spend a long weekend training (at Lorne) than spend it with a partner, loved ones or friends...
25. Your water bills sky rockets from the amount of laundry you do and the number of showers you take within a week.
26. Your friends have replaced “What did you do on the weekend?” with “How much did you train on the weekend?”
27. In your lunch break, you visit CBD Cycles and Evelyn Faye rather than Myer or David Jones.
28. You have triathlon/cycling/running magazines next to your couch/bed/toilet
29. You can’t wait until you recover from your cold/flu so you can get back into training again!

The inaugural 3Peaks ride was definitely one to remember.

In a rash of enthusiasm for a new sport last winter I signed up for both the AUDAX Alpine Classic Extreme 250km (Australia day weekend) and the 3Peaks 230km (Labor Day weekend), which were both created this year following the sealing of the Bogong High Plains Road up the back side of Falls Creek. (Maybe it should have been left to crazy mountain bikers!) The events both follow the same course, but with 3Peaks starting at Falls Creek with a long down hill!

I knew a downhill start early in the morning in the mountains would be cold, so prepared with shoe covers, leg warmers, arm warmers, wind-vest, rain jacket, full finger gloves and a beanie. Just before the start I added a newspaper to my chest!

Saturday the weather had been sunny, warm, beautiful.  But heavy rain fell during the night, miraculously stopping just before the start. Waves were sent off from 7:00am on a wet slippery road. I started slowly letting the testosterone filled fraternity head off, apparently oblivious to the rigours of the 10-12 hour ride ahead of them. A half-dozen riders picking themselves up along the road edge through the descent confirmed the concerns.

Into Mt Beauty and we were beginning to warm up. Stopped to remove the excess covering before hitting the Tawonga Gap climb. The climb is a constant 6-7% grade for 6km getting us well warmed up. At the top, a break with gels for refreshment (a bit early for such un-food?).

The extreme fun of the Tawonga Gap descent towards Bright was sadly curtailed by the still wet surface, and then the rain. Falling lightly at first, the rain had a consistency which was to typify the next 10 hours! All stop and get the coverings back on. I was scooped up by a group of 20 faster riders. Jumped on the back and soon ended up at the front and put a little too much zest into the peloton speed towards Harrietville. Kept reminding myself of the big climb, but was enjoying the fast, flat winding road.

Another fuel stop at Harrietville for an energy bar, gel, and banana under heavy rain. Back on the bike to get warm. The abrupt exit from Harrietville (11-12% for a hundred metres) as ever an awakener for the Mt Hotham climb, one of my favourite climbs. But this time the rain was an issue. I had a 12-27 cassette and kept the 27 as a sweetener for the big climbs, in this case the MEG and CRB Hill. The ride was going well, until after CRB, when the heavens opened up with wind, thunder, clouds, rain and hail as we rode out of the protection of the trees. Nature’s little drama distracted us from thinking about how hard that final summit is, but we did not miss that sense of (minor) triumph as we crested the summit. With icily wet clothing, the descent off the peak became a nightmare. We anxiously sought the next uphill to get some action back into freezing bodies. Many riders were to recount the 10km into Dinner Plain as a form of torture.

I had a spare jersey and socks waiting for me at Dinner Plain. Just the effort of changing was almost too much, and by the time soaking-wet shoes and jackets were put back on, the dry garments were just part of the sodden rest.

Huddling around a fire in the Alpine Hotel, we scoffed the provided lunch in the vain hope of it giving warmth, bodies shaking uncontrollably for the cold, some wrapped in space blankets and looking seriously unwell. The buzz in the room was of finishing it right there. The voice on the loudspeaker was urging people not to go on unless they had “best quality” water-proofing! Many (hundreds) called it a day right there. After 90 minutes, drying a little, feeling a little less cold, the shakes had stopped. This was only half-way. 115km to go. But waiting with 300 DNF’s for busses to get back to Falls and then coming back the next day to get the bike seemed like a poor way to end the event. Omeo was the choice.

The rain did not let up, and the initial descent was very cold, but with Omeo at 16-17 degrees, 8 degrees warmer than Dinner Plain, it was head down, tail up for the 40km rolling hill descent to that destination. Except for the constant rain, this segment is a great ride with a mix of up- and downhills and beautiful scenery. But this time all my thoughts were on the coffee shop in Omeo. More riders called it a day there too. After a double-shot it was off again for another beautiful section, however, this time with much debris and minor waterways across the road to make it interesting. A couple of plank bridges to walk across, the Blue Duck Inn for another coffee and Gel, but even with the rain pouring down the fireplaces in the hotel were surprisingly not ablaze. Knowing what lay ahead I dallied but to no benefit, and in two-minds push on.

The ACE250 in January had been in excellent weather (although some thought it too hot). But the back of Falls had been my undoing in that ride, and with the Bright start and finish, the base of the climb was at 155km. This time we had 193km in our legs when we hit the base. I had kept the pace under control to save energy just thinking it. Since the ACE250 I had not had any real long distance training (too many Sprint Tri’s?). Too late, I had tried to change my gearing, but all Shimano 11-28 cassettes has sold out Australia-wide. Sunday morning before the ride, I arrived back from a week in the US, grabbed the bike and rode north for a couple of reps of the Kinglake Climb, staying on the big wheel and keeping off the lowest gear, trying to convince myself that I was ready the for Bogong High Plains climb. Finally the Thursday before the ride weekend, John Prince found a 12-27 cassette and long derailleur for the weekend. That extra tooth was a psychological crutch as well as a small boost to the cadence.

With the climb upon me I stopped, took a couple of gels, half a banana and a drink and then hit the base, slowly! By this time the rain had taken out my computer so I knew neither cadence nor heart-rate. Keeping the pedal rate low, the killer 18% initial climb was kept manageable, if challenging. Being so psyched up for this climb I was able to maintain a constant (if slow) pace, but enough to pass a few riders to their shouts of “how long is this @#%^ing hill?”- “about 8km”, most of which is above 9%, with a few challenging 14-16% climbs. At 5km a short flat allows riders to take a breath, but it is a cruel, deceptive little reprieve with some serious climbing still ahead. At least we forgot about the weather for a while, and pushed on. Finally the little descent signalled the end of the killer climb. What exhilaration!

Through the trees the sense of achievement kept the effects of the cold rain at bay. But some rolling climbing soon had us out above the tree line and the cold really set in again, as the wind picked up and evening approached.

Not long before, the road had been re-surfaced with tar and small, white, sharp stone, most of which had not been down long enough to have been swept off by vehicle usage. The unusual number of riders at the road’s edge repairing punctures highlighted a malevolent nature of these stones, lacerating tyres in a death by a thousand cuts. I felt pretty smug about my new Italian rubber cruising past the sorry souls, all desperate for an RACV van.

But 20km to go and travelling well, when struck with that sinking feeling of the front wheel increasingly transmitting the vibrations of metal into my arms bike–a flat. Wanting to avoid being as mentally deflated as the tyre I attacked the tube replacement with vigour, fighting back the shivering shakes. Sag wagon passed and I waved them on.

Back on the saddle, pedalling hard to warm up again but now feeling the strain of expended energy and exposure to the elements. It was clear that the odds were against tyres staying up. I poured mental energy into willing the tyres to remain impervious. The exposed road on the top of the mountain was very cold. I was miserable and the light was fading. Where is that lake, the harbinger of the end of this gruelling day? Finally, with the reflection of the water off to my left the feeling of elation suppressed the growing pain and exhaustion.

But not 3km to go and that softening feeling under the rear wheel meant I was in trouble again. The wind was beginning to howl, its frostiness entering every wet opening in my dripping clothing. I ran the bike up to some parked cars – fishing on the lake in this weather? Madder than cyclists!

The sag wagon passed again. ”You Ok? Have a spare tube?” “Yes, mate”, and he was gone. This time hands were hardly working, and shaking uncontrollably. Focus! Work fast! So close and yet there was nothing to be done but replace the tube. Finally installed and with just enough pumping to get me going, I eventually headed out on the last few kilometres. Completely wasted, I struggled into the finish, to the applause of a few hardy supporters. I was and hour and a half later than expected so my ever-loyal supporter, Margot, was sodden and cold too, and cruelly, missed my eventual return.

It was such an anti-climax instead of the feeling of conquest that finishing such a ride might be. It was all I could do to get back to the hotel, and a little help, get under a hot shower, and then under a doona, still shaking.

I collapsed into such a deep sleep that in the morning felt much better. So much better we could even talk about how to improve things the next time! Strange affliction this long-distance bike riding.

 In November 2009 Coach Ollie put out the call that the Olympic distance triathlon in Mooloolaba Queensland, was likely to sell out fast, so we’d better enter quickly. Having only just come back from two months holidays in Europe, and having sustained a foot injury a couple of months prior to leaving, I contemplated whether I was capable of doing the event.

My first experience of Mooloolaba was earlier that year. After only being with Tri Alliance for three months, I was standing on the water’s edge on the beach at Mooloolaba staring at the massive walls of water dumping down, petrified, wondering how on earth I was going to complete the swim for the team event I was doing. Luckily for me, and the safety of all the competitors, the swim was moved to the river. I finished the swim that year, and as I was running into transition, I felt awesome and I knew then that I wanted to do the entire event the following year.

And so, in November my chance had come. As Coach Ollie had said, I was standing at the base of a mountain looking skyward at the massive feat I was about to attempt. It seemed impossible given my lack of a pre-season training, but from January to March 2010 I plugged away every day at the J-curve program Coach Ollie had set me, a steep J-curve at that. The swim sets got longer, the rides harder and lots more runs off the bike.

There I was a year later, standing once again on the shores of the Mooloolaba beach, no longer petrified, ok maybe a little anxious, but no longer petrified. With the help of Ollie and Roofi I was ready to take on the surf, and I managed to pick up some very cool body surfing skills along the way, oh and a heap of sand in my togs, which I still can’t get out!

Race day came and it seemed that as soon as the hooter for my wave start had sounded, it was all over in a flash...well perhaps not that quickly, but after three months of solid training I had climbed the mountain and I was standing on its peak at the finish line hugging Coach Ollie and the rest of the Tri Alliance team.

Through the whole experience I learnt some valuable lessons: consistency is the key, not watching the grass grow, and check that your brake pads aren’t touching your wheel rims.

Of course it all would not have been possible without the help, support and guidance of Coach Ollie, as well as Coaches Greg and Jono for always lending me a hand by pulling me up that mountain just that little bit further.

However, it’s my Tri Alliance team mates and their encouragement which got me through training, and all the loud cheering that helped me finish my race, a BIG thank you to all of you!

Now...to winter training to make that next mountain just that little bit easier to scale.

My rise from netball player to Gatorade Triathlon Series Winner....

As someone who grew up in the country I always participated in sports, having many individual and team wins in athletics, cross country, netball and basketball. It wasn't until February 2008 that I stumbled across Triathlon.

I'd decided to do my first triathlon as I was injured with stress reactions in my shins. My physio had me off my legs completely - no running, no netball, no basketball. For the first two weeks all I was allowed to do was swim - and this was a challenge as I had barely been in a pool since I was made to do swimming sports at school. To swim 100 metres without stopping was an effort in itself for me. But given swimming was the only form of exercise I could do (I didn't count walking as exercise!) I persevered.

After two weeks I was allowed to ride - as it didn't have any impact. Given I was keen to do anything other than swimming, I had my old bike from high school days dusted off, serviced and I started riding. I was now getting somewhere. A work colleague suggested I try a triathlon when I could run again. So I searched for a triathlon Squad in my area, and the first one that came up was Tri Alliance. I signed up for the 6 week TRY-the-TRI program that was leading into the last race of the 2007/2008 Season in St Kilda. Coach Ollie had me in the 'slow' lane in the pool, my swim stroke count was well above 60 strokes, and I could only swim about 2min 30sec for 100 metres. A far cry from the 1.30min I can now hit. But the training came along quickly as I felt myself ready for my first triathlon. I was game enough to take on the Gatorade as my first race - and like most people, I was extremely nervous about the swim. I had no idea how I was going to get through 750m. But I did. (Albeit half of it breaststroke and taking me 18min!) But as I crossed the finish line on that day, I knew I had found my new passion. Triathlon was going to be my new sport. And I knew right then and there, that I was going to give it my all to one day stand on a podium in this sport.

Without a swimming or cycling background, I knew triathlon was going to be a challenge, and I knew I was going to have to work hard, but when I set my mind to a task, there is not much that can get in the way to stop me.

So in April 2009 I started my first full pre-season with Tri Alliance. A long ride for me was 25km to Black Rock and back. Running was never a big problem, yet I felt miles behind those who had been in training with Tri Alliance. Their speed and endurance made me want to work even harder. My first swim time trial saw me come in over 12min30sec for 500m. This result proved to me straight up that I had a lot of work to do, but I was prepared to do the hard yards.

After participating in team sports for most of my life, I was loving the challenge of an individual sport. You didn't have to rely on anyone else, you couldn't blame anyone else losing. It all came down to you and how much you were prepared to put in, and what price you were prepared to pay for your results.

When November came around I was hanging out to race. I'd done plenty of hours of training and I was ready to see how I would compare to other girls in my age group.

Race 1 Stkilda 2009/2010 season - I finished with a reasonable time of 1hour 13min and 5th place (race converted to a duathlon due to water conditions). Although I should have been over the moon to place 5th in my second ever race, I wasn't. Instead I analysed my results, comparing my times to girls who had been racing for years. (It wasn't until later that I realised this was my first big mistake. It took me a couple of days, but I finally got over it and started to refocus back oon my next race.

Race 2 in Elwood a few weeks later saw more rain and the race again turned into a duathlon. I again finished 5th - and when I look back now I realise this was a great effort. But again I just analysed my results, comparing split times. All I wanted to know was how I could make up 5 min (that's what the winner beat me by!) so I could stand on the podium.

For those who know me well, you will know I am not really a patient person. So I set out on a mission to improve my run time. I wanted to knock off two minutes - and fast! So I went back to my old run coach top Victorian Sprint athlete Adrian Mott for some one of one run sessions. (Much to the dismay of Coach Ollie).

Unfortunately for me, everything came to a crashing holt very quickly. I started to despise running when I couldn't see my times improving. I got impatient and dreaded doing even a long slow run. I then started to get pain in my groin when running and lost power in my right leg. It felt like I literally had to drag my right leg around when running. I was later diagnosed with a stress fracture in my right hip. Right underneath the ball of my hip joint - one of the worst places to have a stress fracture!

Right then and there, my season was over before it had barely begun. Devastated I was left wondering what I was going to do. I couldn't run for 5 months, and I had to have a month off the bike also. THAT was going to be tough! But after sitting down and rethinking what my goals were - to stand on a podium in triathlon, I set out on rehabilitation. I used the time while out injured to focus on my swim, build up strength in my legs and set out a game plan for the following year.

When I came back running in May 2009, after 5 months of no running it was tough to try and hold myself back. To ease back into running so I wouldn't re-injure myself. Mentally I had to control myself as I knew in the long run it would be worth it. After a month of slow transition, I could finally start to build km's back into my legs.

I tested out the legs in the Gold Coast 10km run in July - and I felt great! Although not a super fast time of 43min, I was still happy considering where I had come from only a few months prior. I then competed in a few duathlons to take a 1st and two 2nds. Did my first half marathon in October in 1hour 30min 19sec (and I must say - that was the hardest thing I had ever done; but I will go back this year to crack the 1hour 30min barrier!). I then took out 7th place in the Noosa Olympic distance triathlon and it was at this time that I knew I was in for a reasonable year.

November rolled around and the Gatorade/Brooks Tri Season was about to begin. This is where all my focus was. The achievements leading into the season were great, but it was this Series that I wanted to do well in. My goal - to finish top 3 so I could stand on the podium at the end of the Series.

Race 1 StKilda was a mirror image of the previous year, with the swim cancelled. I came home with my first triathlon podium in first place! To say I was over the moon was an understatement! Race 2 in Elwood I again took home first place - I couldn't believe it. My hard work in the off season was all coming together! Race 3 in Sandringham was dreadful. Only my 2nd Olympic distance and I suffered badly finishing 4th overall. Race 4&5 saw me with 2nd places consecutively. Podiums - yes, but after I tasted the number one podium - I wanted that one all the more, so I was a tad disappointed.

After Race 5, this led me to counting and recounting total series points. I realised that I had to win the last race if I wanted to win the series! Two weeks prior to my race I had nearly talked myself out of it. I'd finished 4th, 2nd and 2nd in my previous 3 races. With the same athlete winning the last 3.  She is a strong swimmer and fast runner. So my game plan? Have the race of all races! I needed to have a solid swim and ride like I haven't ridden before to give myself the biggest lead I could so I wouldn't get run down.

I had just over a 1min lead going into the run, but it wasn't until I rounded the last bend into the finishing shoot that I allowed myself to savour the moment and soak up the support from all our Tri Alliance athletes and supporters down the finishing shoot. Thanks guys!!!

It took me 1hour 07min 09sec to become the winner of Race 6 AND the female 25-29 Gatorade Series winner for the 2009/2010 Season!

A huge thank you to Simon and Cale at Bounce Health Group to helping 1) diagnose my injury, 2) help me through rehab and 3) keep my body going through this season.  An even bigger thanks our Coach Ollie AND everyone one of our Tri Alliance athletes that I have trained along side during the year.  You too helped me get to the number one spot.

What next? Mooloolaba this weekend as a bit of a 'fun' race, then a month to relax and recover. May will then see me kick back into our winter training program (can't wait to get out into the mountains on the bike!)

My new goals? Two goals I have set in stone is to improve my weaknesses - being my swim leg AND to stand on the podium again next year! Along with this I will be aiming for: Sub 1hour 30 half marathon, top 3 in Noosa Triathlon and to step up to Elite Women's in the Gatorade Series (provided my swim comes together!)

Half Ironman you ask? It's on the agenda, this year? Not sure, but when I do, I want to be up on that podium again!

Lessons I have learnt? Listen to your Coach! They are your Coach for a reason, and more often than not they are right. Your Coach puts faith in you as an athlete, so it doubles to put faith in your Coach.

My biggest advice to you? It doesn't matter what type of athlete you are, or what goals you have.  Set your mind to it and you can achieve it.  Your goal might not be to stand on a podium, but no matter what your goals are, focus on what will get you to your goals and then put your heart and soul into it.  Nothing comes easy (well for most of us anyway!) so put in the hard yards into your training over Winter and it will pay dividends later.

Have a great break - see you out training again soon!

Sarah (aka Rocket)

 

Athlete Story........... Nick Sissons (10/02/10)

Now with Geelong 70.3 done for 2010 its time to share my experiences... Well actually Tri Alliance asked me last week if I would write about my first ever Half IM, joining Tri Alliance and my experience at Geelong 70.3. Somehow the three topics are connected...

My first ever half on Gold Coast was undertaken without any support of coaches and with an injury. Joining Tri Alliance introduced coaching and team support - which in turn lead to a very successful Geelong 70.3. A new PB (it was only going to get better from Gold Coast) and now a new Main Goal – Finish Foster Grant Half Ironman World Championship 70.3 on the 13 November 2010 in Clearwater Florida with another PB!

Here is the story... The 09/10 race season for me started early in October with my first ever Half Ironman. Three weeks out, time for my first ever half marathon (can I keep a constant pace) - no worries. BUT 3 days later, both archillies became severely inflamed and walking was not much fun. I put a stop to training immediately (and reinforce my hate for public transport commuting), with my main focus to rest (and compete at a dance competition in Sydney two weeks before the Gold Coast Half IM) and be ready to race in 3 weeks.  

Race Day had arrived, was I ready?... Too late my first ever Half IM was about to commence and my Main Goal was to finish – No matter what! Swim leg -well, I didn’t drown and was not the last out of the water, but a reasonable 45 minutes given no consistent swim training had been undertaken pre race. On the bike Leg - my speedo stopped (well never started) so no average speed, backup plan required – checked the stopwatch to keep track of time on each lap. T2 - as I stepped off the bike at the dismount, both archillies had inflamed again! Every step was painful!! So I ended up sitting in transition with gel, massaging each archillies for 5-10 minutes each, struggled to stand up and start running, but remembered my Main Goal - to finish no matter what! My Run Leg was so painful, that I considered pulling out by the 2 km marker (12 minutes for 2km was not a good start!) But I came back to my main goal again - finsh no matter what... So I told myself I would continue for at least one 7km lap. Finally I limped around and finish all three laps under the strength of the hot Queensland sun and strong winds that whipped up during the bike. End result was a 5hr 34min first ever Half IM – a little disappointed (as I was on track for a sub 5 hours coming off the bike) but still pleased to have finished and achieved my main goal! 

Two days later, I was about to change my triathlon training around... Immediately after arriving back from Gold Coast, I dropped the bike & gear at the office and struggled my way onto a tram and was sitting upstairs at MSAC with Coach Ollie telling beginners about the Gatorade and Brooks series - I was so keen to race another Gatorade this season (yes I have got the triathlon bug), I had been fortunate enough to received one of the 6 weeks free Tri Alliance packages (for the first 100 entries in Gatorade series). And here my Tri Alliance loyalty had commenced, albeit slowly at first ... still nursing the archillies for the first 5 weeks. 

Now four and half months later and the weekend past was Geelong 70.3 - Half IM number two! The build up for Geelong was great. The support for my second Half IM has been so much better having been with Tri Alliance, the team moral and competitiveness was building ever since Hell Week and continued right up until the day before with coach Johno trash talking me as we set up the tent (well we looked like we helped – we had a race to rest up for though!). Group training sessions in Geelong also helped get a good feel for the course in advance and assisted in being able to make a very strong race plan, knowing how hard to push up the hills, and being aware of the uneven road surface in the gardens.  Of course having now had much more swim training (including actual technique - thank you Ollie) my swim leg was much better, but it was still a very tough swim with 1100 people starting in a mass start, if you found clean water then well done! – and those damn jellyfish (I’ve had stings from every race this season)!

Anyhow a 33min swim and I was happy to be out and still in touch with the main groups. The bike felt great, 2hr 26mins (about a 37kph average) - the hills still hurt the legs every lap and the Half IM pelotons were to be avoided or risk a 5 minute rest penalty. I probably dropped about 3-5 minutes off my pace on the last bike lap, just thinking about conservation of energy and hydration for the run.

My run, felt good at the start (I thought I could still catch Crowi - he only had one lap complete when I started the run! But of course, he was just too strong on the day... It is awesome though that we have the opportunity in triathlon to race side by side with (or at least pass by) a two time world Ironman champion). Tthe heat and distance soon started to take a toll though, slowing the average down from 4.10 min per km to just under 5 min per km, with a result of a 1 hr 42 min run leg.  But most important for the day, was a new PB 4hr 46min (almost 50 minutes quicker than Gold Coast Half) and of course a roll down slot for the Foster Grant 70.3 in Clearwater, Florida 13 November 2010. Watch out Clearwater, here come Tri Alliance!

Onto the next goal for me, to work on shaving time off my Half IM PB to see if I can get it down to at least a 4:25 (or lower depending on the build up training progress) come November. The build up for Clearwater is already being contemplated and will include racing Half IM’s at Capricorn Resort (Yeppoon) in mid August and Gold Coast start of October, so if anyone else is interested in some domestic Half IM races let me know - I will definitely be going as a warm up for Clearwater!

Side note: I want to say massive thank you to all the Tri Alliance supporters (and coaches (Ollie & Sarah) and of course fellow athletes giving support from on the course) that managed to keep themselves scattered all around the course, and cheered for each and every Tri Alliance member. Thank you so much, it really made a difference to have the strong support during the race - can you all make it to Clearwater in November & Ollie any chance for the TA Taj???!!! Also, huge thank you to Steve the team masseuse for giving up his time to come down and help us all out before and after the race. 

P.S. For the completeness of the story, at the dance competition back in September 09 (pre Gold Coast Half IM), despite having limited movement in both archillies, I made four finals in the four categories I had entered, had a fantastic spotlight dance with Katie in the Champions Final and then managed to take home another third place trophy in Champions Dance with  Stranger section to add to the growing dance trophy collection!!! But unfortunately dancing will be second place this year leading up to Clearwater, but there is a Dance competition on in St Petersburg Florida (just off part of the cycle and run course) the same weekend???... Hmmmmm.....

See you out on the training track..

Nick

Athlete Story.......... IRONMAN Dale Beehre (11/12/09)

Hi Folks,

Thankyou for all the support over the last week. Ironman WA, again, lived up to the unpredictable nature of the day. A sunny 32deg day challenged all athletes and spectators.

My day started by swimming under my goal time. I then proceeded to vomit and deal with stomach pains for the duration of the bike course, to the bemusement of Jeanette passing me at an aid station. This is Ironman; you just deal with the situation and suck it up (or empty your stomach). Six months of training morphs into one-day, good or bad. My ride didn’t reflect all those winter kilometres in Melbourne. Spent 9 minutes in T2 vomiting, again. I would like to thank the volunteer who assisted me in applying sunscreen under trying circumstances. Their attentiveness at this time was beyond the call of duty.

The run was hot. Damn hot. I eventually managed to ease into the run and salvage the day with a consistent effort, considering the conditions.  

Note: It was concerning to see mature (otherwise rational) people lying on the road exhausted, and in two instances in the foetal position. To this end, most competitors went from racing to salvaging a finish (There was over 100 retirements from the race). There were exceptions, congratulations to Ollie on a well raced and deserved Ironman.

There was mandatory walking through each aid station ensuring that adequate ice was placed under my hat and in my race suit. Just before sunset my day and journey was realised. I am again an Ironman in 12:36:04.

In closing, it has been a memorable and satisfying journey over the past six months with Greg, Jeanette and Paul under Ollie’s guidance, a heart felt thank you. Thanks to Sarah, Dale and Lyndal for their support and camaraderie in Busselton.

My love to Toni, Adam and Samuel. They have been exceedingly tolerant in having a husband and father missing in action every weekend for the past six months. With Toni joining me this time in Busselton I hope she captured just a little of the emotional and obsessive journey that is Ironman.

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db

Athlete Story....... MARTIN KRSEK (9/12/09)

Upcoming "Tour de New Zealand"

I have been counting down the days over the last month to an event which I am participating in this month. It is now less than a month to go!

About six months ago a couple of ex colleagues asked me whether I would like to do a tour in New Zealand with them at the end of the year. I had been cycling for about nine months, and without giving it much thought, I accepted the challenge. It was only over the following month or so that the extent of this commitment really began to sink in. I had been doing a couple of rides, even in Melbourne's surrounding hills, but never longer then about 100km at a stretch, and I really struggled doing any meaningful climbs.

Thankfully I got an introduction to Tri Alliance through CBD Cycles. After 2 months of focused training, I now feel much more prepared, although this will be no easy effort by any stretch of the imagination!

In the style of a "Grand Tour", this the tour will cover about 1300km over a period of ten cycling days. It takes place on New Zealand's south island and will traverse the Alps, with some climbs graded at about 12+%. Over the ten days we will have climbed a total of 11,500 metres! The distance to be covered ranges from about 80 km on the days involving difficult climbs, through up to 170km on days where the route is relatively flat. The scenery and natural environment will hopefully provide some compensation for the difficult rides as long as the notoriously unpredictable weather plays along! Part of our ride will be along the island's west coast which, on average, gets rain on more than 300 days of each year! So other than being physically and mentally fit, we also have to be prepared for almost any weather conditions - the Alps can also be very cold, even in December! We will commence and end to Tour in Christchurch, and will be visiting Lake Tekapo, Queenstown, Franz Josef Glacier and the Marlborough wine regions, amongst others.

I am happy with my preparations to date and am now looking forward to the challenge as I finalise my training over the next week. I hope to be able to give a favourable report on my return in January.

Martin Krsek

Athlete Story....... BERNADETTE SHANAHAN (26/11/09)

Shepparton Half Ironman – Race Report

12 months ago, over an after-training pub meal, I shook on a deal to complete the Shepparton half Ironman in November 2009. At the time I had only completed a couple of sprint distance triathlons so in retrospect, I have no idea what I was thinking!

12 months seems like such a long time, until you start training for a 1.9k swim, 90.1k cycle and 21.1k run. Time flew and, as it always does, life got in the way of my envisaged perfect training programme. Before I knew it, I was counting down weeks, not months, and nervously wondering if I’d bitten off more than I could chew.

The emotional rollercoaster leading up to the event was overwhelming. If it had not been for Coach, Ollie Allan and the awesome friends I have in the Tri Alliance squad, I don’t think I would have made it to the starting line. I honestly don’t know how people participate in this sport without the support of a coach and training squad like Tri Alliance.

Race weekend arrived smack bang in the middle of the longest stretch of November heat in Melbourne since 1925. On race day the temperature gradually grew to a sweltering 36 degrees and the race was declared a non-wetsuit swim as the water was 26 degrees.

The race started late, just after 7am, and I completed the 1.9k swim comfortably within my target time. I took it fairly easy in transition, donning my cycling knicks and jersey and ensuring I had enough nutrition on-board.  The cycle consisted of three 30k flat but windy laps. I had to laugh (sort of) when riding through the first drink station, the drinks-volunteer handed me a bottle of water with a freaking HUGE spider on it! I almost wiped out the entire drinks station trying to get the bottle into my bike cage without touching the bloody spider!

After 90k on the bike I was pretty happy coming into transition to go out onto my run. The crew was there supporting me and I was in great spirits! Maybe a little un-focussed though as I ran down the wrong bike rack aisle (after 2 years of Tri Alliance Tips and Tricks sessions too!) and almost took off with my cycle knicks on still!

The first 7k lap of the run hurt. A lot! It was hotter than I’ve ever experienced and I started to question whether I was going to be able to finish this thing! The event organisers had ensured there were plenty of drink stations though, and I took up to 6 cups of water at each one. Drink one, pour two over the head ... repeat! After awhile I started taking the ice from the water and putting it down the front of my tri suit – I swear this is the only thing that got me through the second lap!

I can safely say that the last 7k lap of that half-marathon was the hardest thing I’ve ever done. The athletes on the course were no longer smiling and there were no more encouraging comments and high fiving. People were truly suffering and I was right there with them. Every muscle in my legs screamed in pain every step that I took.

Turning into the final hundred metres before the finish arch was truly awesome. The Tri Alliance crew screamed so loud that I was overwhelmed with emotion. It meant so much to me to have them there supporting – it really does make all the difference. And of course, Ollie was at the finish line to carry me to a chair when my legs wouldn’t work anymore. I really do love this crazy sport called triathlon – true friends, progressive challenges, personal mentoring, positive living..... I couldn’t ask for more.

A big thank-you to Ollie. I am under no illusion that I would be able to claim to be a half-Ironman without your coaching, support and friendship!

Athlete Story....... JOE ACKLAND (29/10/09)

"Hi all

In January last year I struggled to swim 25m after being hospitalised alongside a group of 80 year-olds with a heart arrhythmia. I commenced swimming with Tri-Alliance last November with the goal being to regain my health and fitness. With consistent and progressive training and encouragement from Coach Ollie, I improved rapidly until a few weeks ago I found myself again surrounded by 80 year-olds - this time competing in the World Masters Games in Sydney!

Not to be intimidated by former Olympians Chris Fydler and Daniel Kowalski also competing (not to mention Kerri-Anne Kennerley doing a live broadcast!), I finished 3rd in my heat of the 400 in 6:01 (9th overall) and 7th in the 200m in 2:46 (11th overall).

What was inspiring, however, was seeing the large number of elderly competitors enjoying the benefits of a lifetime of physical activity - including one woman 99 years of age!

I now look forward to the open water swim season, and supporting at a few triathlons.   All the best to everyone for the season ahead! 

Joe"

Athlete Story....... LYNNE EVANS (14/10/09)

I couldn’t even run 3km continuously when I arrived in Australia from the UK two years ago, but last Sunday, thanks to some awesome training buddies and a committed coach, I ran the Melbourne Marathon. The sense of achievement I felt when I ran past the Tri-alliance team and into the MCG was overwhelming. I remember watching the London Marathon when I was a child thinking I’d love to do that one day and last week I realised this goal and it only took 4 hours and 9 minutes!

Triathlon has really made a huge impact on my life, helping me get healthier, feel more positive and set goals and then go out and achieve them. I like the variety to Triathlon training, the support you get from being part of a group and the buzz that surrounds race day and the after parties!

I guess if I had to sum up what Triathlon means to me, it is:

Thousands of dollars

Running for hours at a time

Individual goals and smashing them

Alarm going off at 5.30am

Trips to the physio

Hours on the bike (ouch)

Loads of great training friends

Open water swimming

Noosa baby

Athlete Story.... - BRETT MILLER - (5/10/09)

In January I went to New Zealand to qualify for the World Long Distance Triathlon Champs in Perth. It was the National Champs. Distance 2km/90km/21km, where top 12 qualified. I had a good race and finished 6th. in 4hr.30 mins.

I have since joined Tri-Alliance during June and it has been both the fun and motivation I needed to get through winter. The Saturday rides and great people I have met have really ensured that there has been a 'fun' element to the training.

I have just finished a good base, where I have simply being trying to fit as many Km's in around work as possible. This has been around 9-12km swimming a week, 300km cycling amd around 50km a week running.

Now 3 weeks out I will commence some speed sessions, focusing on quality rather than quantity. Distance's are 3km swim/ 80km / 20km in Perth. Estimated times for each leg are 45-47 mins for swim (I much prefer open water, and wetsuit!), Bike 2.05-2.10 and run around 1.20ish, so around 4.15-20 I will be rapped with. As for placing's have no idea of the quality of the field, but 30-34 is generally quite competitive and there are some pretty fast Aussies.

It's a busy few weeks following Perth with Noosa and Shepperton to follow, and the real goal for me is Hawaii qualification at Ironman New Zealand in March, where I will need to finish in a time of 9hr, 30 mins.

See you on the road...