Wednesday, December 30, 2009
Don't know why but there was just something about him and what he told me that sticked in my head. I am not someone that remembers well but it is if the whole conversation is imprinted in my mind.
Kim will tease me and will tell people that my hard drive(brain) doesn't have a big memory and I just remember what I want and will delete old stuff as new information becomes available. She says I am going to be just like my dad and get Alzheimer's as I can't remember things and I'm not even 40.
I tell her that I only remember important things and if something is not important to me or not worth remembering I will just ignore it. I choose what I want to remember.
It is not as if he is this famous person or motivational speaker and most of his statements are nothing new to you but here's what he said.
-"Whatever you do don't stop because the older you get the harder it become to get back into shape until one day when you can't get back into shape again and you just let it go".( He has this big belly and one can see that he is very overweight)
-"Never take things for granted".
-"Buy what you need, not what you want otherwise you will never be wealthy".( had me thinking there, with all my unnecessary triathlon stuff)
-"Enjoy a drink from time to time but don't let it become your boss and start pissing your money away as I did". ( Told me the old story about Biology teacher that put three worms into three different glasses. One in Whisky, one in Nicotine and one in soil. When they come back the next day the worms in the Whiskey and the Nicotine died but the worm in the glass filled with soil is still alive. When she asked class what do you learn from this, Johnny replied, If you drink and smoke mam, you won't get worms)
-"There is life after death"( He told me about his triple heart bypass operation and that there were complications and he was clinically dead for two minutes, and he did experience something amazing during that time which he can't explain but it was amazing).
Sunday, December 27, 2009
One of my Mothers favourite deserts creations, and I always have two and regret it later. For the rest of the night we just had fun and enjoyed family time.
Tuesday, December 22, 2009
Monday, December 21, 2009
During my ride on Saturday it felt if my seat was lower than it should be but I thought it was my imagination because I haven't been on the bike a lot. When I finished my ride I carried on my other things and only remembered on Sunday about it. When I measured my seat height on Sunday I saw that the seat was a good 1.5cm lower than what it is suppose to be.
I loosened the clamp, adjusted the seat and when I tried to tighten it the nut just turned in circles without any tension. When I removed the seat post I saw something that I did not like and I almost started crying. Not because of the clamp that broke but because I knew I was not going to get a new part this time of the year.
My fears were confirmed when I phoned the bike shop today. After sending them the pictures of the clamp they confirmed the news I already knew. The Cervelo agent in South Africa is closed but they managed to pursue him to have a look at his stock and they don't have any P4 clamps in the country.
They need to order one from Cervelo HQ and can't tell me how long it's going to take.
Luckily for me my Workshop Manager has the skills and Tools to help me out. I gave him the broken piece and he said he will machine a new part for me tonight. I will use this part for time being and when the real part arrive from Cervelo I will just replace it.
In the mean time I still need to see what can I do to prevent the seat from slipping. One option is to loose weight but that's the long term solution and I need a short term solution. I don't want to tighten the bolt more than 6Nm although Cervelo states you can torque it up to 7Nm maximum. The last thing I want is a cracked frame.
The clamp fits into the frame just above the "S" and when you tighten it, it push the seat post against the frame. When I gave my P4 report a few months ago, I said that this is one of the weak points of the bike as it keeps slipping.
I gathered everything I thought I will need at work today and after my swim training tonight I started with my mission to fix my bike and prevent the saddle from slipping.
This is the tools I think will do the job.
I used an industrial sponge that is more dense that a normal sponge and after cutting it in pieced I shoved it down the frame. Above is the end product. Luckily the seat post tapers down and the frame is smaller than the post making it possible for the sponge to stop where the seat post meets the frame otherwise I would have had a very heavy frame stuffed with sponges.
At first I did not filled it enough and when I sat on the bike it was still lower than my seat height but without the clamp. I used DJ to help me and after I shoved more pieces of sponges in DJ will get on the bike and I will measure it and so we carried on.
Finally I just had enough in the frame and when I sat on it, it was just at the right height and that is even without a clamp. Now I don't need to worry about a seat post sliding down all the time. I can even ride without a seat post clamp.
Kim made the remark that I need to change my nickname now from "Skillie" to "SpongBob Squire Pants"
Talking about Kim. Last night I was laying in bed reading the January issue of Triathlete and when I turned the page I saw a Mark Allen Online full page advert thanking/congratulating all the MAO athletes who participated in Kona. I told her look, here is a list of all the athletes names and my name is in the magazine.
Her remark was " Where's your name, right at the bottom" I replied with something starting with a "F" and ending with "you". She thought it was very funny. I then had a look at all the MAO athletes results and had to give her the news. Out of the 37 MAO finishers my finishing time was one of the top ten times. Not last my baby!!!
On the training side I did a 3km swim today and I was just concentrating and working on my forearm pull and "swinging" the body the whole session. It is hard on the body at this stage but I can feel it is going to work.
I didn't want to race some 100's again and just did two 25's at the end of the session to see how fast I can go. Nr.1 was 16.5 seconds and Nr.2 was 17.9 seconds. For the first time I feel I am going somewhere with my swimming and want to do my swim training where in the past I hated it.
Swim: 1H09, 3km.
Bike: Not possible, will try and catch up "1hr high cadence spinning" during the week. Luckily we have a few Holidays this week and the dealership closes at 12pm on Thursday.
Sunday, December 20, 2009
Friday, December 18, 2009
Yesterday someone broke into the Dealership and got away with one and a half Pc. They took one persons Pc and only a screen from another persons table.
What amazed me was that the person was in and out and gone within 2 minutes. Now that is very fast. Breaking the window, stealing two Pc's and get away within two minutes.
The report from the security company shows that the reaction unit was at the dealership in 1 minute 55 seconds from when they received the alarm signal.
I think I must get some tips or advice from that thief. to get my transition time below two minutes.
The training is spot on for the week so far and yesterday was a gym session and a 1h15 tempo bike session. The gym session before work was good and I can feel that the strength is coming back.
After work I was so tired, not only physical but mentally I was drained. Apart from the break in that is not a nice thing to experience me and the one director sat down and decided on Christmas bonuses for the staff. As we are a private company and not a corporate one we don't have a structure and policy that determine every ones bonus.
Being a private company we obviously need to see if there is money in the bank to allow for bonuses. Then we also have the difficulty to decide how much every employee gets as we base the bonuses on performance and attitude throughout the year.
When I got home I had dinner and decided to lay on the bed for a while just to get some energy and motivation. I never do this and always do my training immediately after work but I knew a tempo bike session is hard and I won't make it if I get on the bike immediately.
After a very short half hour nap, or sort of a nap I got onto the bike and was feeling much better. Towards the end of the session I was struggling to keep my heart rate between 138 and 147bpm but that is obviously the fitness that is not there yet.
Gym: 46min, 451kcal,
Bike: 1h15, 42km, 141bpm, 1231kcal, 80 rpm,
Calories Burned: 3602
Calories Consumed: 2435
Ratio C/P/F: 62/14/24
Wednesday, December 16, 2009
Mr. Busy Body, Eddy has learned to jump on the couch and it wasn't long before he learned to get up onto the backrest. He thinks he is a patrol dog and walk up and down on the backrest while we watch TV.
My training schedule for the next two days is not very hard before the long weekend hours but the only problem is I won't burn that many calories and would really need to look at what I eat during the two days to keep the consumed vs burned ratio in tact.
Run(Tempo): 50min, 9.4km, 141bpm ave, 805kcal, 86 cadence ave.
Bike(Recovery): 1hr, 29km, 122bpm, 769kcal, 212 watts
Calories consumed vs burned: 2369 vs 3494 (1125 in the bank)
Ratio: C/P/F %: 54/16/30. Carbs down, still too little Protein and too much Fat:-(
Run(Moderate): 1h05, 11.2km, 1014kcal, 136bpm, 83 cadence.
Swim(Moderate): 1h24, 4km, 700kcal,
Calories burned: 3584.
Calories consumed: 2236
Ratio C/P/F: 50/15/35
Tuesday, December 15, 2009
Thursday, December 10, 2009
This is Kylie and she is the one Eddy don't even come close to. She is the Guard dog and stays in the back of the yard. No one and I mean no one can enter the back section of our yard. When I am around she is the most loving dog there is but don't try entering by yourself and don't think you will take a change with her if you are an animal. This is Max and it is Kim's cat. He is 15 years old and just stay in and around the house. Obviously being that old he doesn't want to play anymore and will ignore Eddy, full stop. Kim gets really cross with me when I tell her her cat is a mamma's boy. Since we got him he doesn't do things a cat is suppose to do, catching birds, mice and being outside. He just stay in the house and only go out if he needs to do his thing. And then there is Dolly, DJ's little poodle. The two of then are inseparable and DJ even carries her like a baby. She is the one Eddy connected with and they have so much fun and irritate the crap out of Kim by re-arranging all the loose carpets and decorations that's in the house when they chase one another around.
Then there is my mothers dog and cat and my sisters two cats all having a different relationship with Eddy.
On the Training side it feels so good to be finally getting something done. Although it is not much it is something. I can't believe how I lost so much in such a short time, hopefully it will be back soon. The bike session this afternoon was a moderate 1 hour but I think if it was done mid September it would have been classified as an easy recovery ride.
Gym: 42min, 285kcal,
Bike: 1h00, 31km, 136bpm ave, 913kcal, 85 rpm ave. 216 watts ave
Tuesday, December 8, 2009
They say that you get addicted to exercise and I can confirm that. After my slight mishap the week before last I wasn't allowed to exercise for two weeks due to me having concussion. Having issues with my foot made the decision easier and last week I did nothing.
But since this past weekend I was becoming irritated, grumpy, restless, call it what you want but I was not happy and something was missing. I kept reminding myself that I need to take it easy this week and can start training again next week but the more I was thinking about doing nothing this week the worse it became.
Eventually I cracked under the pressure today and did an easy one hour on the CompuTrainer.
When I came home after work I told Kim I am going to get on the bike. I thought she was going to give me the "you are only allowed to start training next week" speech but she just said OK. I think she couldn't take it anymore more with me just sitting around and irritating everybody.
As I was going along during the session I just concentrated on keeping my heart rate below my Threshold rate and enjoyed every minute of it. After the session I didn't even look at the power file, I was just happy to be sweating again.
All I can say is the next week or two is not going to be easy getting back in shape but I will take a blood, sweat and tears training session any day instead of just sitting around. Apart from loosing form I am also gaining weight by the day and although I try and eat as healthy as possible it is just so difficult if you are not training.
I can't wait to get to the pool tomorrow and see where I am at, regarding my swim level. The only good thing about being a bad swimmer is I don't loose that much in the pool. I've seen in the past that when I return to training after my off season, swimming is the discipline where I don't loose that much.
Bike: 1H02, 32km, 922 kcal, 130 bpm ave.
Thank you, Larry
Below is also two posts about Syncope, which is basically a "black out" and may be triggered by "Athlete's Heart"
Saturday, December 5, 2009
I respect Kim for that and that is probably why we are such a strong couple, being the complete opposite. I am the happy go lucky one and she is the serious, keep everything sane in the relationship one.
The biggest activity of the day was having my mother and sister over for some cake. Apart from that we went to do some shopping and relaxed the rest of the day.
I respect her for enjoying her birthday the way she wants it but told her come next year July I am going to have the biggest party ever for my 40th.
Happy Birthday Kim, I know you had a great day and may there be many more. Thank you for being such a great friend, wife and mother.
Thursday, December 3, 2009
Chris Schauble is the TV News Anchor for KNBC in Los Angeles and is coming to South Africa to do the Ironman in 2010. Chris has asked me the give some advice on what to expect and what to look out for. You can check out his profile at www.nbclosangeles.com/station/newsteam/chris_schauble.html and see for yourself all the achievements Chris has accomplished, awesome!
We met through Twitter thanks to Nina Jack who connected the two of us. I must say I am really chuffed, honoured and nervous giving advice to Chris.
Port Elizabeth has been the host city of Iroman South Africa or as we refer to as IMSA for the past five years of which I have done three. As I said in the past the advice I am giving is based on my perspective and experiences so don't hold it against me if you don't experience it the same way but this is my honest advice to you and maybe to some other US and Canadian friends who may wonder what IMSA is like and may come and visit soon (hint hint Bryan, John, Nina and Dana).
This is a picture of the swim start and for two out of the three years the sea was this calm. The swim takes place in a bay and it is only at turning buoy nr 2 where the sea can be a bit rough. The swim consist of two, 1.9km (1.2mi) loops with a short run across a timing mat after the first lap. On your way back from buoy number 3 to 4 the swell can be high but not that bad. My only problem is I can only breath to one side and going out is no problem but coming back I tend to get the sodium levels up with all the breathing into the direction of the swell and swallowing water.
The water temperature this year was 19c(66F), but with the 2010 date being three weeks later and closer to winter I can't see that the water will be 19c, and guess it will be closer to 17-18c(62-64F). Wetsuits will therefore be definitely allowed.
For the first 13km you will be climbing all the way but not that steep. It is a gentle climb with two hills with a gradient of 5-6 degrees. The first hill is after about two kilometers from the start and is about 300 meters long. The second one is just before the highest point at 13km and is about 600 meters long.
For the next 27km (16.8 miles) it is rolling hills with one or two rolling hills that can be a bit tough but mostly it is flat or downhill. During this section you will do a turn around come back on the same route for about five kilometers and turn right towards the coast line.
The last 20km (12.4 miles) is fast and flat depending on the wind. And Port Elizabeth is not known as the "windy city" for nothing. If it is a Southwester you will fly on the last section (photo above) but if the wind is coming from the east this can be the longest 12 miles ever.
A lot of guys used disc wheels but I will only recommend it if you are a really strong cyclist. For two years I have used Zipp 808 wheels and last year Zipp 1080 but then it becomes tricky if you are not big and don't have excellent handling skills. The road is not very smooth with only a few kilometers of smooth road surface, so be careful if you pump your tyres too hard, it can become a bumpy ride.
The special needs station is about one kilometer before the start/finish line and you will have three opportunities to call for your bag. The run is also a three lap affair of 14 km (8.7mi) per lap and is flat. You will have a slight hill of about 200 meters on each lap but it is not really a hill so nothing to worry about.
The run course is fast but can become boring during the University section with 5km (3.1 mi) to the finish line. There is not any supporters on that section and it is about 3km (1.9 mi) long and is basically on the outskirts of the town. The best way to handle that section is to count to 100 steps with the left foot and then 100 steps again with right foot and keep on repeating. This way you will soon be back in town and have PLENTY supporters next to the road.
Just as you entered town after the University section you will have the opportunity to call for your special needs run bag and will also have three changes but as it is only one kilometer or so before the finish line you won't need it on lap three.
The nice thing about the run leg is that for about 10km of each lap you will have more than enough people that will support you. You will get tired of people shouting your name, as it is printed on your race bib above your number. The run is the most awesome part of the race with people just shouting your name and cheering you on.
In general the race is very well organised and they do an magnificent job from registration to the awards ceremony. The Finish line section is brilliant and it is better than the finish in Kona. I am not talking about all the emotional things you experience in Hawaii but the logistical stuff and things like the stage with the red carpet you run onto, the announcers and the finishers tent is all world class.
This is my advice and hopefully it will help. Please leave comments if you are unsure about something or want more technical stuff. I didn't want to make it to technical but if you need I can give you gradient and time split info per lap as this is the best way to cope. Pace yourself per lap and not for the entire bike or run section.
If there is other people that have done IMSA and can help with some more tips please feel free to post comments
One always read about these professional athletes that have all the expert people in their team who helps with advice and treatment. Well age group athletes also have all these experts helping and sorting out your problems. The only difference is they are not people you see face to face but they are the people you meet via your blog or Twitter.
So many people have given me advice and I appreciate it so much. Below is a link to Dr Larry Creswell's blog. He is a Heart surgeon and also a Triathlete, getting advice from someone like him is priceless. www.athletesheart.blogspot.com
Check out his blog there is much info on there and it's all athlete related.
Another email I received was from Gregg Heller, who has been in the foot industry for more than twenty five years. Below is an copy of the email he send me. I think if I need to tick off the things I do on his list there will be many one half tick.
"Hi Johan …sorry to hear about your PF. As I explained in my tweets I was involved in this business for 25 years. We were industry leaders in North America and one of the first companies to use CAD/CAM technology to make our orthotics. To show how backwards many of these so-called doctors and foot professionals are, we started using the CAD/CAM equipment in 1989 and20 years later 95% of the competition still makes orthotics by hand. Our main marketing effort was holding seminars to tech doctors about the foot …as their base knowledge was very limited. (BTW I’m in Toronto Canada). Feel free to post this info in your Blog …hopefully it will help someone else.
With regard to PF:
Step 1 is to find out what caused the PF to occur.
It is usually caused by trauma (jumping off a chair or deck);
excessive pronation (bio mechanical deficiency …either a rigid high arch or a very flexible flat arch in combination with a short 1st toe) or
‘overuse’ syndrome …running, basketball.
can also be a combo of these.
If this is caused by trauma, the S-T treatments may eliminate the problem permanently.
If the cause is bio mechanical in nature ( over pronation caused by a short first ray (toe)) you need to correct this deficiency with a good orthotic and good footwear
You will need to find a sports injury specialist that understands running and how the orthotic and proper shoe interacts with the foot and the person’s running style
To eliminate the pain in the S-T see below
Our typical protocol for treating PF was as follows. We had a 95% success rate with this methodology where leading Podiatrists typically have success rates of only 70 to 75%
Ice several times per day
Do your exercises 2 or 3 times per day
Do the stretches 2 or 3 times per day (Google online for these)
See a Physiotherapist for Ultrasound and laser treatments
Acupuncture can also help
If the pain is persistent and chronic a cortisone shot may help to get rid of the inflammation, however it may also mask the underlying cause of the problem and cause long-term damage. DO NOT get more than 1 shot.
For long-term chronic conditions some surgeons may perform a “fascia release.” This is not a proven treatment, so be wary of this.
Sitting on a stool, place a cupful of paperclips and marbles on a hard, smooth floor surface. Pick up the materials with your toes and drop them in the cup
Lay a hand towel on the floor and with your toes grab the towel and slowly bunch it up towards you
You may find more exercises by Googling the topic
Orthotics …if in fact you do have a short first ray, the orthotic needs to be ‘full length’ which would include posting under the 1st toe joint to bring the forefoot back into proper alignment
For running buy a good ‘motion control’ shoe. Check with Runners magazine for a list of recommended shoes
Change your running shoes on a regular basis. As the shoe breaks down, pronation will increase and the PF could return
Wear your orthotics in your everyday shoes. Make sure that the shoe provides stable support for the orthotic
Don’t wear bare feet around the house. This will make the PF worse
Wear a sandal with a contoured footbed as your house slipper. I prefer the Mephisto footbed, but the Birkenstock is also good
I hope that this helps!
All the best",
S-T(short term) L-T(long term)
below is a link to the website.
Thanks again for all the help I really appreciate it and hopefully this two minor hick ups will be something of the past very soon.
Tuesday, December 1, 2009
Intensive, prolonged endurance and strength training produces many physiologic adaptations. Volume and pressure loads in the left ventricle (LV) increase, which, over time, increase LV muscle mass, wall thickness, and chamber size".
Last full review/revision August 2009 by Robert S. McKelvie, MD, PhD, MSc
Content last modified August 2009