The emotion involved when it goes wrong is something you cannot account for. When we put it all on the line and something goes wrong, our emotions may, at times, get the better of us.

But there is really no need to resort to violence, like these two, especially when in cleats.

I realise I owe you all a bit of a breakdown of the week as well as something I want to offer up for a bit more help with the Hawaii Project. So let’s go back a week and look at totals and how it all panned out.

I needed to do a big week. I had to do it WHILE doing a full work week. Contrary to many an opinion, I worked 9am to 4pm every day last week. Some days were less attentive than others, but there was no sleeping all day from home. I apologise in particular for the Wednesday at work, when I was struggling to remember my own name. Day 3 is always the worst. Thankfully, you wake up day 4, fully into the groove.

31 Hours of riding, all below AeT. At times I simply had to drop off the group to maintain the lower intensity if I was riding with others, but for the most part I rode on my own anyway. I rode twice a day on Tuesday through Thursday and rode the mountain bike 4 times during the week as well. I would imagine I could average it out at 30km/h so call it 930km I rode in the week, total, if it had all been on road. Very happy with that. Add to that 5 hours of running, all around 4min-4:20 per kilometer, all around 150HR. I ran every day, in small chunks at lunchtime. On the weekend I upped it a little to run 60min and managed to maintain form, pace and heart rate throughout the week with my running. Total run time was 5 hours, around 70km in total. Swam 3 hours in 4 swims, which equates to about 12km for me.

That was my 39 hours. I had 2 massages and cannot tell you how much I ate, all I can tell you is that it was alot. I dropped 1.5kg it seems, but none of this happened during the actual camp. It has all happened this week. I was 76.5kg going into it and this morning I weighed in at 75kg, which means 1kg left to go before the race, more or less (I don’t get too technical on these things anymore as my body shape is in constant change in the last 18 months and I am just letting it do what it has to do), in order to be where I was in PE in April at 74kg. Any lighter and I may have issues with travel and health and it leaves me with a bit of weight to lose on the day as well, which is allowed.

I wanted to offer a package to someone around my size, shoe size as well (what with extra product lying around) who enjoyed wine and may want to be coached by me for a year. Sounds like a garage sale and it is, of sorts. In total, the entire “lot” is worth R15 000.00 and it includes:

Urban Ninja Bike Kit x 1 (medium bibs + top)
Urban Ninja Tri Kit x 1 (hope you like white – medium)
Kleinhoekkloof Sauvignon Blanc 2009 x 6 – think gooseberries & fresh cut grass over khakibos with a hint of passionfruit
Kleinhoekkloof Merlot Rose 2009 x 6 – turkish delight, cherries and a honey-ish linger on the pallet
Puma Complete Road Racer III size uk 10 (orange baby!)
Puma casual run gear (medium top + shorts)
Rockets Compression Vest size medium
Urban Ninja Cap
Urban Ninja t-shirt
2 tubs of Whasp AminoPro Naartjie
1 bottle of Whasp Gel Blueberry
1 Case of the World’s finest craft beer, Jack Black Beer

Then Jason from Olympic Cycles has come forward to help with an amazing prize, in the form of a full Body Geometry Ergofit worth R800 as well.

Here is an overview:

The full fit manual is available here as well. Thank you Jason.

It’s not all though. I wanted to offer someone my coaching services for an entire year for 2011. This would ideally be for something endurance related, but perhaps the challenge comes for something else. It includes training programs, mental coaching as well as coffee, muffins and the occasional tequila after races. Essentially though, its a slot in the limited slots I have, which are pretty much FULL at the moment, in addition to all that’s offered above.

In total all these items are worth R15 230.00 in total. If I could get R8000.00 – R10 000.00 for all of it, then that would be amazing, which would mean you pay for the coaching and basically the rest is free. I realise this is specific to size 10 shoes and medium kit, but hey, that’s what I have and really its about the Ergofit Fitting, the Coaching and the Booze, right? I am hoping someone will find the value in there and the continued effort that goes into maintaining this platform and come to the party and help me be the fastest age grouper across the double (Ironman Hawaii + Maui Xterra) in 2010.

If you may know someone who would want this sort of package, or who want the cool stuff and you may be a size 10 and medium and they want to give you the gear, then pass along the link on the page.

I really do NOT want this to come across as charity, I believe there is fair value in there and I am not asking for R500.00 for a pasta party or overpriced t-shirts. If you need a breakdown on the value, fill in the contact form on the site and I will mail it to you. If you are interested in buying this package from me, please do the same. I will be most grateful for the contribution to the cause.

Have a superb weekend. I am running the first leg of the Table Mountain Challenge tomorrow for a bit of a lung busting workout the the real 3 week taper starts tomorrow. I am suitably excited and finally starting to feel a bit rested from the 39 hour week. Remember, Assume Nothing, Pursue Everything, Experience Now…

Lastly, Click the SA Blog Awards button, one more time…

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So the Katana arrived a few weeks ago and we are seemingly ready to get it built up. After 4 weeks of rest and a two week transition period I am ready to get back onto the road for long rides and ready to start working my indoor trainer again. So it rolls.

I had the chance to take a while to think about how I was going to build this bike and what I wanted to put on it, what worked previously for me and what Jeroen Swart recommended I ride in future. All in all, it’s a compromise between speed, comfort and economy.

The frame is without a doubt the most aero I have ever owned. Tick. I have ridden Campagnolo, Shimano and Sram in the past and my favorite without a doubt, was the Sram. I am going to make some key adaptions to the Sram this time and see how that works out.

I am going to start with the Force Groupset. Strong, reliable and about half the price of the Sram Red. Because it’s a TT groupset, the gear shifters are the same as the Red. I already have a Red cassette and chain at home, so that’s easy. I am planning to get some these radical Berner adaption rear derailleur wheels for Hawaii. Lower friction on the chain and could probably get them in red to match the frame.

It’s not all standard and I was ordered to move down to 172.5mm cranks when I had the proper fitting with Jeroen Swart. I was on 175mm before and his thought process goes that the shorter cranks help with the crunch of the hip flexor and the dead spot at the top of the pedal stroke. I believe him. He also advised me to move onto Rotor Rings but I wanted to go one further with this bike and get one of these:

Pretty, no? Very durable, very stiff and just a tad sexy methinks. Very excited about these. The extra punt on the long downhills in Hawaii should be a nice gain from the 56 tooth power on the downstroke of the bike. I toyed with the idea of going up to 54 teeth but I am concerned about the effect it might have on the run.

Saddles are such a personal journey. Hate some, love some. I love the Selle Italia SLR family, and in particular, the T1. I have used it for 3 years now without a single glitch. It’s got the Barbara Streisand nose, strong rails and non-slip centre for wet tri shorts.

Aerobars are another contentious issue. Recently I discovered the Uberhund bars and I have to admit I was more than a little excited when I saw this…

All smiles. They were more comfortable in the aero position than any other aerobar I ever tried. I was initially going with another bar for riding comfort out of the aerobars but I will just have to find a way to make them more comfortable to ride up hill. Their comfort in the aero position is just too good to give up.

I will still be on my Speedplay pedals, my Zipp wheels and my Continental Competition Tubbies.

So those are all the pretty things going on the Ceepo Katana that’s now just waiting to be ridden. Not going to lie to you, I am super excited.

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Right now you are going about your day like it’s any other day…

but 12 hours behind SA there is a small town on the Big Island of Hawaii going through the best week of the year. The Big Show happens this week. Last year I was there, blessed to be a part of the action. this year, I have many friends racing. Big up to Greg, Sarah, Marta, James, Johan, Sandra, Bek, Yvette et al for making it there this year – biggest SA contingent ever I reckon.

If you have no idea what I am talking about, watch the clips here and here.

Its Ironman World Champs time.

Goosebumps

I will post my predictions on thursday, but I expect a superb contest to go down in the mens race, and yes, in the womens race as well. Its not the Chrissie show anymore.

I wish I was there this week. Its the coolest week of the year. Definately going back, sooner than later….

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