My 3rd time lucky(?) Pre-race musings

No, it's not going to be 3rd time lucky

You see, in my eyes, I got my slot for Kona in 2011, and I'd already achieved my dream. To race in Hawaii. I didn't have my ideal race that year - if anyone wants to read my race report, it's in 3 parts - starting with the link below

Kona 2011 Race report part 1

Happy in 2015

But I definitely didn't leave with any regrets - I'd done everything I thought I could do to have a good race, I'd finished and I was happy.

In 2015, I came with one goal - a sub 4 hour run. And despite some G.I. issues, I achieved that goal. In fact, I finished in 2015 pretty happy that if I never bettered that result here in Kona, I would be fine with that. 

So really on Saturday, I've got nothing to lose. By that, I don't mean either I don't care how my race goes, or that I'll throw caution to the wind and go out super hard! But I mean that I'm not that attached to a particular result, be it time based or placing based. 

But we all need some kind of a carrot!

You don't CHOOSE to train for hours on the bike in the kind of winter we had in Melbourne this year, unless there is some kind of motivation to do that. And I guess that makes it sound like my main goal is around the bike result. 

Far from it.

I certainly do have some goals for the bike, and I'll talk about them shortly. But the main goal is to execute the ride to my potential, but in doing that, to set myself up to have the best run I am capable of. 

But what is that?

First the swim

I had some pretty clear goals for the swim through my prep. One was (given reasonable conditions) to beat my time of 2015, which was 1:07:23. I also had the goal of being the top Aussie in my age group in the swim. But I think there are a few Aussie fish in my category, so we'll see about that one. I was 15th in my age group for the swim last time - maybe top 10 is realistic? 

But since all my real goals are process/ execution based, rather than results- based, my main goal for the swim is to "get on feet, stay on feet" (which will actually be a mantra through the swim).

The bike

My awesome bike

Now this gets interesting. Again, the main goal is execution-based. But I what about time goals? Well it has to be said that 6:33:32 should be beatable, even in bad conditions? I certainly don't think I'd get close to the 5:57:18 that I clocked in 2011. So maybe something in the middle of the two? 6:15 is exactly in the middle, so maybe that could be my "ideal" goal. Certainly my Dimond bike and awesome Wheelscience race wheels will give me the confidence in the cross winds from Hawi. 

But in terms of process, the goal is to absolutely nail my nutrition and hydration on the bike. To not overdo the first 20-30km, and to stay strong mentally on the return from Kawaihae, no matter what the wind does (my nemesis section previously).

And the run

So last time, it was "all about the run". Really, I just want to put all three legs together well on Saturday. But a marathon is a marathon, and you need some kind of a carrot to make you want to suffer when the time comes (and if it's like Ironman NZ, that was approximately 3km into the run!!) So, originally I had the same goal as 2015 - go sub 4 hours. I think that is feasible. I haven't done quite as much run training, or intensity work as I did for that race, but I'm hoping I will be off the bike in better shape, and won't lose 7 minutes (and precious fluid) in the portaloos! So maybe I can beat the 3.56 of 2015. 

Boston Q times

There is one more carrot, if it looks like I'm going even better than that. My best friend, Kristen lives in Boston, and is trying to qualify for the Boston Marathon 2019. I have been made aware that the Kona marathon is a qualifier, if you meet the time required. That is 3:45 for my age group. It's a huge ask, and as I said, only IF things are going brilliantly. But hey, what a great carrot to keep me pushing? 

Again though, the process-based goal for the run is hydration, cooling at aid stations, and staying mentally strong on the tough bit out on the Queen K where they stop the supporters following the athletes (about 3.5km along the Queen K - an 11.2 km section that gets pretty tough mentally). 

Plus transitions

Usually I pride myself on my fast transitions. I certainly won't dawdle this year, but I'm going to make sure I gather myself, particularly in T2, and get some cold fluid on board. 

Now thanks

This is an individual sport, but we don't get to the start line without an enormous amount of emotional, physical and financial (!) support from other people.

Peter - my rock. You know I would give you my place here in a flash if I could. But I can't. So every part of my being will exude gratitude for your unwavering support of my endeavours. You work so hard to enable us to travel the world, and the effort you have put into building Wheelscience just so we can live this life, is testament to the passion that WILL get you to race here yourself one day.

My family - who, although may think I'm just crazy pursuing this sport year after year, unconditionally support me and follow my races. A special mention to my sister, Emma, who has been there this week for my Mum after her major surgery. Emma has 3 kids and a full time job, but not ONCE has she passed judgement on the fact that I am pursuing my dream, while she has taken on so much. Emma - several G&Ts are coming your way when I get there next week!

Xavier, my coach - I told you in 2015 that my health and enjoyment of the sport had to come before any PBs or trophies. You delivered the first bit, but I've also managed the second. I'm not looking forward to a rest after this race (although I will of course take one!) Instead I'm looking forward to continuing the wonderful consistency we have achieved in the past 2 years, and relishing the future.

Johnny, my swim coach - What can I say? You turned me into a swimmer Johnny! And you continue to give me belief that I can keep improving, with your irrepressible energy and enthusiasm.

My tri family - We have continued to be members of our original club, MELBOURNE TRI CLUB. We have made friends for life through that club, and together with the club members, and our old coach Sean, we have made so many amazing memories.
We are also members of TRIFITNESS. Johnny coaches swim sessions for these guys, but Matty, Kane and Jimmy have wholeheartedly welcomed us to the group, and those Wednesday morning rides kept me sane through winter!

Physiohealth - Cory and Justin - I haven't needed to see you (other than for my cracked rib) for the last 2 years, but I know that you follow our races, and we will always be grateful for all you have done for us.

Hammer nutrition - It's an incredible feeling to never have to be concerned about how your nutrition will go in an Ironman. Thanks to Hammer, I am on Ironman number 10, and other than a stupid mistake with my pre race meal last time in Kona, I have never had any gut issues.

Melbourne University Veterinary School - I have an incredible boss, Peter and great colleagues, who have never been anything but supportive of my racing, and my choice to have a flexible contract. I can't begin to say how much that means to me. 

I'm so damn PROUD of my body....whatever I weigh!

On the subject of race weight

This time at Hawaii, I'll be racing at about 64kg. That's 2kg heavier than 2015, and at least 4kg heavier than 2011.

Me in 2011, 2015. 2017

Now "my race weight" is a phrase you'll hear a lot in the lead up to these big events. But how do triathletes know what THEIR race weight is? For those who are new to all of this, I can inform you that there is no scientific basis to it. NO ONE can tell you what your ideal race weight is. And I can also guarantee that 90% of us have it wrong - as in, what we THINK it should be is highly likely to be lower than what it really should be. 

Now if all you are talking about is the run, I do suspect that lighter is better. But we are not just running, are we? You need shoulder muscles to swim. You need good glute muscles to cycle. And between the swim and the bike, we are talking about more than 3/4 of the race, in terms of time. 

I have rarely weighed myself in this race prep, and I haven't chased losing weight. The only restrictions I've made are virtually cutting out beer in the last few weeks, a dramatic reduction in wine consumption in the last couple of weeks and a (slight) reduction in ice cream consumption!

Now don't get me wrong, I have questioned whether the extra weight will hurt me on the run. Maybe it will. But isn't your performance first and foremost dictated by the training you've done? And by being healthy, well fueled, happy and STRONG, I've barely skipped a beat in training. 

Being happy with a few wobbly bits

I'm not that vain, but in the past I wouldn't have worn "short" shorts unless there wasn't an inch of fat on my thighs. 

But I rocked out on Ali'i Drive yesterday in some cute little shorts I'd found on special and didn't care if there were a few wobbly bits showing. 

You see it's not all about what we look like on the outside. I see the triathlete's body like a car. The chassis isn't what gets the car from A to B. It's the ENGINE (heart) and it's size. The WHEELS (muscles) and their capacity to keep rolling. And these days it's all coordinated by the ELECTRONICS (mind). If that gives out, the most beautiful Ferrari in the World is going nowhere fast. 

Rocking the short shorts 

So how AM I feeling? 

Well, pretty damn good! This week I had a biggish ride on Monday and 90 minute run on Tuesday, and then taper time! The rest of the week included the Ho'ala Ironman training swim, which went brilliantly- 5min faster than in 2015. Let's hope I can repeat that on Saturday! 

I'll write a short pre- race blog with my goals. They are not time- based. The one thing I learned a long time ago here is that times are pretty irrelevant and completely condition dependent. No, the goals are all based around execution of various parts of the race. Starting with race week, where the goal is to soak up the vibe and enjoy some of the excitement, but get plenty of rest, hydration and crap TV!! 

6 days to go 

The week's training 

A day late....but I'm on ISLAND TIME BRUH!

With Megan outside the King K

This week's blog is coming straight out of the King Kamehameha Hotel - the race venue of the Ironman World Champs!
Fortunately, since it only becomes swamped with Ironman athletes in race week, I got a great rate for this week for a twin queen room, which I am sharing with Megan Webber, another Aussie athlete.
I'd love to write this whole blog about the past 2 days! But first about the rest of the week.

Kind of taper - but not quite

I had a pretty standard Monday-Thursday in Melbourne. Lots of loose ends for work I had to TRY to tie up (of course there will still be a bit to do while I'm here, but I got most of it done). I always find this time before a race mentally tough. You're not quite into taper (I have NO problem backing right off once taper time comes) but you know you've done all the big stuff, and now it's just keeping the tank topped up, so to speak. 

That makes it hard for me - a couple of sessions this week were tough mentally, because I was so "on" for last weekend, I felt like "really? Do I have to? Can't I just chill now?" 

But the highlights were Wednesday's bike/run, where I went pretty well on the bike, despite the heavy legs, and followed with my best run off the Wednesday bike for several years. A huge boost. Also on Thursday in swim squad, I managed 6x200m leaving off a 3.15 cycle time. That was swimming on feet, but I've only managed that set once before, so I was really happy. 

Connecting with friends before leaving

The other real highlight before I left was catching up with 2 different sets of triathlon friends for breakfast the 2 mornings before I left. This sport has brought so many wonderful friendships into our lives, but for this prep, I haven't had many chances to hang out with those friends. It was lovely to catch up and get lots of good luck hugs from them all 😘

Getting to Kona

Some of the sights of Ironman, including the Banyan tree

Nothing could beat the nightmare journey we had in 2011, where we had to sleep at the gate in Melbourne and spend a night in Auckland! But a 3hr delay on Friday meant I missed my inter island flight to Kona and had another 4 hour wait in Honolulu. Luckily I met yet another nice triathlete, Lachlan Green and we had breakfast and waited together. I even squeezed in some compression in my boots at the airport, which I doubt I would have dared to do on my own! Strength in numbers! 

At least you don't really have jet lag coming here though. The time difference is only 3 hours, even though it is a day behind. I had a great night's sleep Friday, and Megan and I had a lovely ride to Waikoloa on Saturday. My run off the bike, albeit short, felt amazing. And then we had dinner cooked for us last night by a lovely guy, Matt who will be volunteering on race day. Arriving back in Kona, and just breathing in the beautiful Hawaiian Aloha makes my heart sing! I still pinch myself that I even made it here once, let alone for a third time. I'm soaking up all the sights, just like it was my first visit.

I won't write about my run this morning, as that's part of next week's story.......and it wasn't particularly pleasant in the heat!!

(Less than) 2 weeks to go

The week's numbers: