Tuning up...

Hi all, Ive been a bit slack not posting anything for 2 weeks now, apologies! The last couple of blocks of training have been tough but I'm very happy with how Ive have got through everything. Tuning up for race day brings you pretty close to that line of being ultimately prepared, or of overdoing it and crashing with illness or injury. I haven't crossed the line and am injury free and healthy (touch wood he says knocking his head:)). I have been quite tired through the day but in my last few quality bike sessions my Watts have been bang on the mark so I know I'm aok.

It is this time when heaps of interest develops with all the local community, the town really starts buzzing with all the little events and the promotions. Ironman is huge for Taupo and the positive benefits for the wider community are endless both financially and with the spirit and passion it develops. It is a time where I have remind myself that I am privileged to be able to be a part of such a fantastic sport. When I am tired and ready to taper I can get frustrated with every person you see asking the same questions, "hows the training", "not long to go know!", "are you ready to go?", "are you going to beat Cam Brown this year?". I think I must get asked these questions 10 times everyday! I have to turn them into positives and remember people are genuinely interested. I have become good at rattling off a pre prepared answer that I can say on the move to my next job in preparing myself for the big day! "Pressure is a privilege..." Maria Sharapova was quoted as saying, very true words.

This week consists mainly of some easy running, some moderate bike intensity and some full on quality in the pool. If I'm going to be placed well out of the water (setting up my day) I need to have my best swim ever. The work I have done lately in the water has me stronger than ever, its now a case of turning that strength into speed! The local "Cross the Lake" swim is on this weekend so will be a great race day simulation for pre race meal/breakfast and swim start. I wont be going 100% but it will be fun to be a part of a cool event and another over distance swim to make next week feel all the more easy! I also have my new Quintana Roo Superfull Wetsuit to trial in a race simulation (and show off before and afterwards!). My initial feelings are its the best suit Ive ever worn, super supple and the "virtual pull buoy" concept seems to suit me well.

Anyway, I better get away for today's session, another day in Paradise here, lets hope we have the same race day to see so super fast times and a spectacle to remember. Oh yeah, the pic above is of the latest Multisport Mag, I made the front cover for the first time! First of many I reckon, maybe the March/April edition will feature me too;o)

Cheers
Dunc:)

4 on 2 off :o)

Hi, not too much to report since last week. Coach Mark Watson has me on a 4 days hard, 2 days easy at the moment to allow me to get a little more intensity into each week. I really feel its working for me and it showed this weekend as I recovered well from the Cam Brown camp and backed it up with another good block.

I celebrated Waitangi day by doing a big training day with Dirk (Bockel), we swam the IM course ensuring to pass by the "hole in one" golf pontoon prior to opening hours! Dirk is a fantastic swimmer and was probably in cruise mode with me fighting to hold his feet on the return leg! Great race day simulation for me though as finding feet and holding them is crucial for a fast swim. The ride round the lake was awesome, very little wind and the temp pushing 30 again. Dirk had an hour effort to do on the flats from Turangi so I sat on his wheel trying to keep my HR down. I managed this nicely and the time went by very quickly. The only negative is the constant fear of traffic, we were single file all day but still had Cars and Trucks especially coming very close. These guys wouldnt pass farm stock or pedestrians as close, but they get off on giving us a fright and checking us out in their rear view mirrors to see our reaction once past. Unfortunatley we live in a community with such an aggresive culture and we are bascially powerless. Just look at the recent court case stemming from the dangerous driving incident at the K2 Cycle Race. Even when someone directly causes and accident and almost death they are not prosecuted. The guys who are here from overseas are truly shocked by it and will be telling their friends and fellow athletes not to come to NZ unless they want to risk life and limb on the road. Thats a real shame for our sport and the wider community as they bring in a heap of positivity and financial benefits. Anyway, we got around in 4 hrs 40 which is not a bad time considering we were not pushing things until Turangi. A good sign of my fitness and new found tolerance of miles was being able to play with Alex when I arrived home and hold a decent conversation with Mands!
Saturday was another big day, 5km in the pool followed by a 90min run and then a 2hr ride in the avo. Sunday was a 130km ride with 90km on the course at race pace. This was tough with some reasonable winds on the course. My timing was pretty good doing the 90km in 2.25 which equates to a 4hr50 IM bike. With training wheels on and no aero helmet I was happy with the effort. My heart rate was very rarely over 140 so signs are good for a fast ride this year. When I got home it was scorching hot, I had a 45 min run to do with some high intensity stuff. I was pretty dehydrated by the end of it and needed a cold shower to regain my composure! Poor Mum and Dad were in town and had to deal with post session grumpiness until I had polished off Manda's Quiche and Pasta lunch! Today was the last day of the 4 day block. I had a 2.5 hr run to do which I decided to do before work to avoid the heat. I left at 6.30 and did 2hrs off road followed by 35mins on the streets through town. It was another good run on the back of a fairly solid block of training so I was stoked to finish it off well. I had a 90 spin with a group of Euro/American athletes in the avo and felt ready for more! Pilate's this evening was tough through with my quads stinging from the miles.
2 easy days now, both with some easy sessions but a good time to refocus and get ready for the next block.
Congrats to Mum and Dad who competed as a team at the Kinloch tri on Sunday. Mum swam, good mate and local IM legend Richard "Dark-Horse" Stringfellow did the bike and Dad ran. They had a ball and all enjoyed their respective races. The team name was way of the mark ("old and Stringy") as they ended up winning the mixed team race!

Thats all from me, all is well, time for bed:)

Dunc

PS. just heard I'm on the cover of the Multisport Mag this month! Very cool, also I'm no.6 for IMNZ, good motivation to finish higher than that to have a faster number next year!