Monday, September 27, 2010
Wednesday, September 22, 2010
Bryan made the remark on his blog yesterday that he would enjoy some motivational video to watch in his lead up to Kona. Well this is not much of a motivational video but it is my video of my Kona experience last year.
Sharing the experience with Kim and DJ and that feeling of having an Ironman World Championship medal around your neck is just priceless and something that will stay with me forever and something I'll never forget.
Definitely the highlight of my Ironman career.
Enjoy the video B and stay focused to get that medal on the 9th of October. Staying motivated and focused is hard, especially during the final two weeks leading up to the race
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Below is also a piece, titled "The Real Secret of Success" that was written by Walter P Chrysler. It is all about enthusiasm and something I live by daily. I have made a small card with these words on it and carry it in my wallet.
If you aren't enthusiastic about something anymore, stop doing it as you are busy wasting your time.
"The real secret of success is enthusiasm.
You can do anything if you have enthusiasm.
Enthusiasm is the yeast that makes your hope rise to the stars.
Enthusiasm is the sparkle in your eye, it is the swing in your gait, the grip of your hand,
the irresistible surge of your will, and your energy to execute your ideas.
Enthusiasts are fighters.
They have fortitude, they have staying qualities.
Enthusiasm is behind all progress.
With it there is accomplishment.
Without it there are only alibis!"
-Walter P Chrysler
Monday, September 20, 2010
DJ's dog, Dolly was also sad the whole weekend and wasn't in the mood for playing and just ignored us all.
Thursday, September 16, 2010
Sunday, September 12, 2010
can you spot nr152
Dancing against girls who's been dancing for years and still doing that well is just awesome. What I liked about the competition poster is, it said: "The best dancers of South Africa will be competing". If you look at the poster the guy on it, is DJ's coach.
Wouldn't it be awesome if a Triathlon or Ironman flyer's says: "The best Triathletes of the country will be competing". I am sure that will give a lot of athletes a boost.
With her doing so well it was quite a rush getting to the Parlotones concert after the dance competition. The concert started at 8pm and we arrived 30 minutes late but luckily it was still the supporting bands playing and we didn't miss out on the main act, which was just amazing
With the concert finishing at 11h30pm and with us still to drive back home, which is a two hour drive, we arrived back home in the early hours of this morning.
Amazing how many cars are on the road that time of night. I said to Kim I think more than half the people on the road at that time of night must be drunk as they were just flying past me and I am not a slow driver. Where do they need to be in such a rush after 12 at night?
This morning I enjoyed my maiden ride on my new bike and it was actually scary at first. Amazing what three weeks on a road bike can do and then suddenly riding in the aero position with cars passing by. It took me a good hour before I was comfortable again on the TT bike.
But I'm glad to report back that Roxy did just great with no hick ups and everything worked 100%. One thing about those Zipp R2C shifters, they are just awesome.
The training session was a 3 hour ride with 4x20 minutes intervals. Two at Tempo pace and the next two at Steady State pace. With my new power zones and with me getting somewhat confused last week about the zones, I decided to give myself a visual reminder.
One thing of having a coach and something I am so thankful for, is that coach pick up on things I don't. She picked up that I was pedalling at a lower cadence with each session.
I didn't notice it but I used to pedal at 90+ rpm but lately as I am pushing it to maintain my power output, my cadence has dropped. You don't realize it but you go from 90+ to high 80's, Then as time goes on you drop to the mid 80's and before you know it you are pedalling at high 70's to maintain the power.
The bad thing about pedalling at a low cadence is it will bite you big time during the run after the bike.
So the instruction from coach for my next block of training is to maintain 90+ rpm no matter what, even if I have to loose some of the power.
I am glad to say, I could manage my power range and my cadence is back up for the intervals today, just focus.
The only sad thing about this weekend as everything else was so great was Kim losing her ring at the dance competition. It's a very expensive ring I bought her for her 40th birthday and needless to say she is very sad about it.
To cut a long story short, how did she loose it: stupidity, and that's her words not mine.
3hrs, 95.8km, 89rpm, 32.3kph, 139bpm, 246 watts
Friday, September 10, 2010
Training wise I am having an easier week than usual as my next training block starts Monday. With my first race approaching fast the following two weeks is high volume before a semi taper week. Can't believe it's only three weeks and then the racing starts, new season new goals!
Talking of races after emailing and discussing it with my coach we've decided on the races I'll do up to the end of the year. I was thinking of doing all the races in the Energade Sprint series but coach feel it will be better to concentrate on training insteadof doing Sprint Tri's.
As my goal is Ironman it will be better putting in high volume over the weekends than doing Sprint distance racing.
The races I'll be doing are:
Afriman Duathlon October 3
Huis Betsie 12 hour bike challenge October 24 ( more of a fund raiser than race but will still be hard)
Sun City Olympic Tri, November 7
Double Century Bike Race November 27
Prestige Half Ironman, December 16
Well that's it, family is waiting for me. DJ has another dance competition tomorrow and we are leaving today and are sleeping over, close to the venue. Luckily I'm packed as I took the day off work and could also fit in my training for the day before we leave.
Monday: Swim 2500m, 53 min
Tuesday: Run, 45min (at endurance pace), 9.4km
Wednesday: Bike, (10x2min Power intervals) 57min, 27.4km
Thursday: Rest day
Friday: Swim 1600m, 36min. Run, 45min (endurance pace) 9.8km.