So hopefully you have read my post on Personal Planning. Not? Find it here. Have a read through and get the process started. For me, its a continuous process and this time of the year, I find its a great time to reflect and check on progress for the year, and make some vital tweaks so that you are able to power through the last 3 months of the year, whilst everyone else is waiting for holiday.

For me, the big picture is essential, and it’s why I love endurance sports so much. I have to say I have learnt more about life through my correct approach for endurance sports, than I ever did at varsity or in any job I have ever done.

I will admit to not training as hard as many other athletes out there. I know of guys who train 25 hours a week to go much slower than I do at Ironman. I often ask those guys/girls how much normal time they put into good habits (all Ironman time to me), like good eating, regular sleep, de-stressing, massage, recovery, etc.

How many athletes are training to eat sugar, or to win races?

How many athletes are training to a commitment of long term health and vitality?

I am the second type, and athletic prowess comes as a benefit from that. I spend quite a bit of time to eat right, sleep right and make the sacrifices to be able to recover session to session. In each session, there is but only so much you can do perfectly, and if I am tired, can’t focus (a result of many things mentioned above) and too hungry, then chances are, I will not get the benefit from the session, and to me, there is no point in just cruising through 25 hours of training per week. I would rather train 16-18 hours, and hit them with purpose and crush the important parts to each work-out.

So how much should you be training if you are training for wellness/vitality?

Gordo spoke about it this week, and reckons that if you can’t train without the sugar rushes in your diet, then you are pushing the limits. He reckons 20 years of training to reward yourself with sugar afterward would result in some long term health regrets?

Agreed. Slow Clap.

Then you have to add the control factor to your life, and endurance training and correct lifestyle choices are the key proponent to my ability to control my emotions, and my body. Essentially I train myself to deal with fatigue, mild hunger, and control the sessions with correct pacing, so that I finish strong (but considering the rest of the day) at every session.

Those principles translate to my diet, where I control my calories in a very systematic way which leaves me with loads of energy, keeps me healthy and fit, which are two different things totally.

This also relates well to my work, where I try to get as much done as possible in 4 days every week, so that I can have Fridays to myself, a very important part to my life (quiet, me-time). Working with control, pace and feeding myself every few hours in the day keeps me focused. I have also learnt when not to work i.e. when to take an hour break.

Ok before this gets too long… the basis of having a biiiig picture is to have a plan, to exercise control to power through the end of your daily, weekly, monthly and yearly plan, and to track your progress (slightly) obsessively, so you can benchmark.

Why?

because if you get it right, your goals will continuously grow, because you have NO idea of what your potential really is. I leant this from FROM Monday, from Gringo, from Ekhart Tolle, from my amazing parents, now that I am old enough to really understand their wisdom and from you, my readers. You are proof of it. I never believed this blog would get any bigger than my small circle of email friends.

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great post up from the man HERE about the effect of Long Term Greed.

I know, I speak alot about Gordo, but he is a great inspiration to me. 11:08 to 8:22 at Ironman, and went from this:

to this:

using many of the methods I coach my athletes with.

want some? drop an email to raoul at urban-ninja dotcoza

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one of the key things I stress for going long in training is basic strength, especially as we hit 30 and above. the ability to keep form is easier when we have the physical strength to do it. Most athletes are weak in their core area, as the swim works the shoulder area and the bike and run work the legs. Doing lunges and squats changed my run, changed my bike, removed injury from my schedule, and helped me on the way to a great Ironman.

Here is the way you need to approach Squats and Lunges, given to us by the honorable Gordo.

ok, now lunges…

Great. Now we have it. No more excuses for walking. If you are not doing some form of strength training (yoga, pilates counts too), you should be adding it this winter. With the bad weather, its a good time to get in the gym and work on a base of strength to carry you through the season and summer.

In other news, myself and my Urban Angel ran in the dark this morning, with a nice berg wind blowing. Oh, there was some lightning. It looked like this.

I kid you not… that pic was taken this morning by this guy.

How amazing is that!

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Most athletes competing in Ironman South Africa are going through a fear of the run phase right now. In fact, I bet about 80% of them are. I know they each feel their problem is unique, but it isnt. I get asked alot about my run philisophy and even managed to have an argument with someone this week about it. So I thought to put it out there. To show how I went from a 3:34 runner to a 3:15 in the space of about 4 months. That first jump when you do things right is huge, and I am hoping to improve 5-10min this entire year, but this is how I intend doing it.

blurbs and extracts from Gordo, Friel & my own experiences.

Run Training

Training for the run leg of an ironman-distance race is very different from traditional marathon training. A review of the run splits at any long course race will show that most athletes are operating far, far below their open run fitness. In fact, most athletes average in-race paces that are slower than their ‘easy’ run pace in training.

What I always try and consider:

1. How fast is the athlete going to be running in the race?

2. What are the requirements of being able to run that fast?

3. What are the things that can prevent the athlete from being able to run that fast?

4. Is the athlete’s program adequately addressing the above points?

What are the key factors that can derail an athlete’s run leg?

1. Cramps

2. Poor race nutrition

3. Attitude

4. Improper race hydration

5. Weak pacing

6. Equipment problems (inappropriate bike position, uncomfortable clothes, poor shoe selection)
7. Straight up fatigue

The two main reasons for marathon problems are improper early race pacing and an overall endurance limiter. Outstanding run splits are achieved by a training protocol, and race strategy, that keeps the following in mind:

1. durability dominates speed – this is most effectively built through high frequency running (running very often, more than running very fast or running very long); you guys are all running4-5 days a week (or supposed to be doing that). Even if its 20min in a day, its frequency that counts.

2. outstanding race specific cycling muscular endurance is required to enable an athlete to access their existing run fitness – “race specific” is important to bear in mind – we are seeking to create superior muscular endurance across 112 miles, not sprint- or Olympic-distance racing; So its not about the run? DAMN RIGHT.

3. athletes will be running a marathon when fatigued – run training must prepare the athlete’s body for running a marathon with tired legs BUT shelling our athletes with killer runs after long rides (mega bricks) will most often lead to biomechanical breakdown and injury; In your taper you will be doing a brick every 72 hours, and I will have you running on tired legs to get the body used to that. But more on that next week…

4. sane race pacing – swim and bike leg pacing must be guided by effort and based on a realistic view of an athlete’s current fitness level. Experienced athletes that have disappointing run splits should slow their first two race legs until they are able to run in line with training performance. This requires a level of humility and maturity that many athletes will never achieve. The performance benefits of moving well at the end of a race are significant – most importantly in terms of pain tolerance and mental toughness.

A well paced ironman-distance race will nearly always be characterized by the athlete reporting that they could have ridden harder.

Bear in mind that the purpose of the taper/freshening/peak period is to enable the athlete to run a marathon after a sane bike leg, not to enable bike performance above that which was achieved in training.

Given that most athletes come to me with sufficient ‘speed’ to achieve their run goals, the optimal training protocol will give them the overall endurance, durability and mental toughness to hold an ‘easy’ training pace on race day.

So what’s the optimal protocol? I like to keep it simple:

1. frequency – gradually, safely, build running frequency – this will take many seasons;

2. nutritional quality – give your athletes the knowledge and emotional support to address their 3. personal nutritional limiters. Encourage them to nurture themselves with high quality fuel for superior performance.

4. hills – perform the bulk of long runs in rolling hills to build all around leg strength.

5. steady-state flat running – insert blocks of steady flat running into the week – most athletes will only have the time and ability to handle one or two of these sessions. (i.e. strides)

6. get tired the right way – remember the keys to a superior run leg – generate the bulk of training fatigue from the sessions that most directly impact overall race performance. (bike sessions and the long run)

Once the athlete is coping with their run frequency and the rest of their training plan, you can creep the overall steady-state running volume up.

If there was any doubt to why you are all biking so well…… this is why! At the moment all my athletes are complaining that they feel slow on the run, and super fast on the bike.

Its not about the run, in essence. Its why your training runs feel slow. They are slow. On raceday, you will be able to hold that pace after a “easy” bike. That “slow” pace is a freaking good Ironman pace.

If I have to use my own example, I have to run 4:45/km to run 3:10-3:15 on raceday. 4:45/km for me is super slow when I am fit. But on raceday I am flying at that pace. I feel like superman and everyone around me is slower. I have to slow myself down for the first 14km, then its easy to run the right speed for the next 14km, and the last 14km its stupid hard work to get to that pace. My HR is sky high and I am running in essence, quite slowly.

Work is out:

3:45 marathon is 5min21 per km

4:00 marathon is 5min43 per km

4:30 marathon is 6min25 per km

5:00 marathon is 7min09 per km

Choose your pace and work out on your runs how that feels… in the next few weeks you should be running that pace in training. It should feel stupid easy. But remember, thats about as FAST as you can run in the last 12km on raceday, guaranteed.

mad love.

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If you made it all the way here, I may as well direct you into the right direction from here…

1. Seth Godin discusses if marketing is evil.

2. Gordo is all about realities lately it seems.

3. Viljoensdrift Wines have a new BUBBLY! Hooray!

4. WebUrbanist has some great time lapse photography going on.

5. Alan Couzens has some vital information for the Ironman Athletes out there who should all be maxing out on recovery time between work outs right about now.

Have a great day people. If you want to see some quality product…

Kleinhoekkloof Wines
Puma
Orca
Jack Black Beer
Rockets Compression
Whaspgel
Suunto
Café Sociale

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Make it these…

1. Amazing Architecture from Portugal. Gorgeous house in the style I love most.

2. Baglett is one of the funniest bloggers out there. Here she discussed boys in Jo’burg.

3. PMS Buddy is the best new service known to man. It may have come directly from God. It helps you keep track of your significant other`s cycles and why she may be throwing knives at you for no apparent reason. Sign up NOW guys.

4. Interesting article from the BBC on the 2008 Olympics. Some nice debates from this one.

5. Gordo talking about the fundamental skills of life.

Happy clicking.

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The pic looks much better when you click it…

Its going to be a weekend of personal planning for me and as such I wanted to share with you the questions that were given to me to answer in my personal planning by Gordo Byrn – a man I very much respect. I have always insisted its a personal journey and that the journey changes all the time, as our needs and peer groups change. Have you planned for this year, properly? With economic meltdowns, tougher times and increased pressure at work and at play – have you really planned for that? Not for 20 minutes, but for an hour or two over a few days.

I have also thrown in a heavy training camp to wear myself a little thin to get to the good stuff, what really matters to me when the chips are down. Routine with regular challenges is what works best for me and I had to work this out the hard way….

what works for you?

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Key headers…

1. Big Picture (3-4 most important things)

2. Key Likes (3-4 areas that most drive my personal satisfaction)

3. Geography (where I will spend my time )

4. Body — key points for my body

5. Mind — key points for mind/knowledge/education

6. Spirit — when and how I will rest (from training, from work, from everything)

7. Places I want to visit

8. Personal Asset Allocation (today, five year, ten year)

9. Next twelve month expense projection

10. Next twelve month income projection

11. Personal Top Ten List — the ten most important things in my life that require focus, effort and time

12. Actions — what actions/habits are most important to me

13. Hazards — what items need to be watched to avoid roadblocks

The next few lines are quoted direct from Gordo about what this will (hopefully) do for you, as its done for me…

In the process of doing this review, without distractions, you’ll learn a lot about whether your effort is aligned with your goals. As well, you’ll learn if your goals are consistent with your main satisfaction drivers.

I build that out annually and review it quarterly. It’s been an immensely valuable tool for me.

Lots of folks resist the idea that we create our own reality through thinking about it. I always ask myself “how can I achieve anything without constantly thinking it about it”?

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Brings me to my last point. How do we expect to achieve anything without constantly doing something about it? I hear alot of people talking about plans, ideas, dreams, visions, etc but I know a handful of people who are actually doing something about it. Only a handful. I am going to be one of those people this year, God willing, its time to take lasting action.

Align yourself with your peer group, set time aside for action, and tie in some valuable resources. History, as it seems, waits for nobody…

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I am formalising my coaching program at the moment with the eye on a launch for Jan 1st, 2009. I have a name and the basis which I want to coach off, and have put a limit to the number of athletes I can realistically deal with to start on each level which I want to be involved with people.

I want to coach on 3 levels of interaction with guys, and basically, the more interaction you want, the more you need to invest in me. It’s a relationship which goes both ways.

The best athletes never seem to make the best coaches. I have only had relative success as a triathlete and I don’t consider myself an elite level athlete. Never have been and never will be. I am what you would call an elite age grouper and enjoy my time there. Its a good balance for me. I have a huge hunger for knowledge and I have been blessed enough to have regular access and spent time with guys like Gordo , Joe Friel and James Cunnama , all 3 are established coaches and ultimately were very successful at implementing their strategies. Thousands of successful athletes will quote you these guys as their source of happiness. They all focus on a balanced lifestyle, not just the finishline.

My basic philosophy for coaching can be summed up as follows:

“Has your life improved because I am partnering with you to achieve your goals?”

I don’t care if you win races. I want my teachings to positively influence every piece of your life. I want you to live a balanced life. I want you to have a girlfriend who loves you because you are becoming an Ironman. I want you to be happy and energetic when race week comes.

I also don’t want to coach everybody. I want to coach athletes who have discipline and the ability to listen. Athletes who want a better life, not just a result. Athletes who are patient and realise that they might have to go slow before they go “relatively” fast in endurance racing.

I have spent the last few years digging for knowledge and the same thing comes up time and time again.

“There is no easy way” is the famous line from Epic Camp. I have to agree. If you want an easy sport, try lawn bowls or darts. You can drink, smoke and be fat and still be a world champion. You can have middle names like “The Power” and be wildly popular among overweight British slappers.

We prefer triathlon because it improves our lives. Because it’s hard. But it needn’t be stupid. You needn’t kill yourself out there everyday to come home tired and irritable, hating your sport and being an idiot to your loved ones. You needn’t doubt yourself all the time. Surely your sport should be the antithesis of tired, unconfident and unmotivated?

So if you are interested in being coached please drop me a line at raoul@urban-ninja.co.za and we can discuss your individual needs for next year.

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This week I`m getting back into that thing called Structured Training. Completing a basic week over and over for a while. I am always amazed how hard this is, but what a critical success factor it actually is for going “Long”. With all the stress factors in my life, its so hard to get something as simple as a Basic Week right over and over.

I believe this is the single biggest factor why some athletes seem to race “Above their Potential”. They are the ones who have consistently put together a block of training by teaching their bodies to go at the right pace, and have been able to recover session to session and got the most out of their training, not necessarily the most training possible.

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Happiness is such a factor for doing the good miles. Nothing kills my vibe for getting up regularly at 5:30am like personal stress. It totally overwhelms the fear I have for not performing properly. When everything in my life is going smoothly i.e. family, love, work, play, friends et al, then I find training a breeze and I have the excess energy in abundance to train properly.

Clearing the mental junk food we so willingly add to our lives is super important to me and should be to you too. Another thing that`s constantly on my mind lately is “Where do my thoughts go once I`ve had them?”

I am someone who takes his stress out on himself, and I find the more regularly I exercise, the better my body becomes at getting rid of this toxic stress flowing through my core. I am a better, more patient, fun and reliable person when I`m regularly exercising. Basic Week stuff all over again…

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Great piece from Gordo on FEAR to read this week. If you dont read his blog, I recommend you do so on a regular basis. He is one of the smartest guys I deal with on what it takes to be truely great.

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Was back at gym this morning at sparrows and realised how much less power I have in the morning. I dont know if this was an isolated incident but going to read up a little on it and report back, seemed to be about 15% less than when I gym in the late afternoon.

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If you havent entered for the Metro Mojo Run Series in your area yet, go here its a blast and worth the Buffalo entry fee. goodie bag, free food, good looking company and a great experience. go now……….

adios for now.

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In the movie Hitch there was a moment where Will Smith said “Begin each day as if it were on purpose”

I came to Port Elizabeth this year with a clear mind and some simple goals.

1. Dont walk on the run other than aid stations.

2. Dont blow up.

3. Have FUN!

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simple goals. I had a time in mind around 10 hours, and was feeling confident, as it was my first proper taper since swim days years past, and I was feeling the effects more than I ever had. I had a homestay, courtesy of James Cunnema and Alexa Cunningham, who opened their spare room to us. THANKS YOU TWO! it made a huge difference being in a comfortable space with the zen-like presence of James. The amount I learnt from him just in the few days leading into the race was noticeable to those around me. He is going to become one of the greats of this sport someday, mark my words.

3 days prior to raceday I felt real power for the first time in many years, and I held it back. I was light and floating, irritable and full of energy. Perfect. I was healthy and the athletes I coach were calm too, so no worries with them.

Race morning brought a shower of rain but by the time I had set up in transition with my new Prototype bike, the skies had cleared and brought what was undoubtedly the best weather ever for an Ironman in South Africa. I had a quiet word with myself not to kill it on the bike, as it was perfect weather for a blow-up at 32km into the run. I had to leave something for those last 10km.

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I swam with Ray Tissink for lap one and on his feet for lap 2 to come out the water in just under 50min. I thought my watch was broken, but put it down to flat conditions and swimming squad again. When I saw who was around me, I was content, my usual pack of guys. Onto the bike and did what I had practised for the last 8 weeks. Start strong for 30min, settle in, and then hit that zone. Much to my dismay the heart rate monitor wasnt going at all, so it was going to be a day filled with going on “feel” which can be very dangerous on a day like this. I held back the whole way on the first lap and was in at 1:40. What the? thats 5hr pace, and 20min faster than I was hoping for.

Made a conscious decision to slow the hell down in lap 2 and came in at 1:46. Much better. Going over the last speedbump into the 3rd lap I heard a nice, definite crack from the front end of my bike. My aerobar was cracked. I had a quiet chuckle (caffeine will make anything seem trivial after a 2 week hiatus) and got to riding with both arms leaning on the remaining extension. Held back again and came in around 1:45 and was excited to be in around 5:10.

At Ironman you will see that after the speed of moving forward on your bike for 5 hours, when you start your run, you seem really slow and easy. I had a trick up my sleeve in the form of a footpod. I went out and my first km was too fast. I backed it off until I was happy with what speed I was going, and held that for the first lap. I have to note that I had company for about 15km on the bike and about 5km on the run. It was a solo day. By 11km on lap 1, I was alone, and had caught a few guys. Even with the footpod and slowing myself three times on lap 1, I overcooked it by 5min. Amazing. Had I not held back, I am sure I would have overcooked it by 10 and ended up walking the last 7km again like 2 years ago.

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The heat was up suddenly and I was passing people I shouldnt be. But then I thought to myself, this is Ironman. This is the 1 day of the year we all arrive and put out cards on the table. There are no excuses. You go ALL in, big dog style. Stuff happens out there, but you make the most of it. Its bragging rights day.

I held well on lap 2 and got a smell of 9:30 about 3km into the final lap. I decided to push at 6km to go and see what I could do. As I pushed the pace, my bladder decided that I couldnt run anymore. I stopped for a wee break that lasted more than a minute, but felt like an hour. I even had a gel while at it. Classic. Pushed really hard from there, felt like going flat out, but was in fact, according to the footpod, ambling along. Felt like I was going full tilt and saw I gained a total of 200m per hour in speed. Realised I was cooked but was smiling because I was still going faster than alot of guys, and catching people the whole way.

I came around the corner at 9:30:23 and stopped… I was going to soak this up.

I got the crowd going, cheered people, high fived some spectators, held back tears of joy and crossed the line in 9:31:07. An hour and 5 min faster than last time around.

ROCKING!

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my athletes totally outshone me and they were 1:30 and 2:20 faster than last time around or predicted. I am so proud of you guys.

Monday rolled around after an awesome night culminating in everyone finishing the race under 17hours, and I went to slot allocation for Hawaii with a long shot. It turned out positive and i got a slow for the Big Show. I am going to Hawaii for Ironman. I still cant believe it.

to my mom and sister who made the trip down, love you. To my dad who couldnt make it for the trip, but sent my sister and mom down, I appreciate it more than you know, and next time, i`ll personally fly you down. It was amazing having mom and sister there. TO ATC for the support, Gert said it best “it was like having a Whasp Gel everytime we went by their gazebo”. To my girlfriend Marilu, thank you for being patient with me and letting me live my dreams. MWAH! To all my sponsors : Whasp, Orca, Oakley, Suunto, Zipp, Puma and CEP Compression Socks, many thanks for all the help. You make it way easier than it is for alot of people.

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so now its time for ice cream, beer and late nights for a few weeks before we start prepping for something I have dreamt of for 10 years.

to every single person who helped out on raceday, who came to support, and who raced. You are ALL such a part of the experience of Ironman, I applaud you all. You all answered that question and your answer was “I can”

ciao.

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