My preparation for this race started in mid January when I spoke with good mate and coach Tim Ahern about my races which consisted of 3 main races. Husky long course 2/80/20, Batemans Bay Ultimate 2/120/20 and Port Ironman 3.8/180/42. All with a goal in site of winning each race and getting the golden ticket to Kona.

With all my week to week training time set out, the sessions that would either consist of speed work, strength work, recovery and our long km’s on the bike/run. I have learnt a lot about training and also about what is required to keep the body fuelled up and the importance of recovery. Having the PureSport Workout and Recovery drinks has really made it that much easier to hit all the markers I needed to.

In my lead-up to all 3 of these races I found it very important to get in all the key sessions throughout each week and putting in plenty of down time to relax and refuel. With all our training my wife Kristy and I do either with or without a group is to be CONSISTENT throughout our blocks not missing any training and always listening to our bodies on how they respond to the pressure of training and stress of work.

Race Day:

Along with my pre race brekkie of COCO pops I had a weak PureSport Workout with another PureSport concentrate (1 serve in 100ml of water) 15mins before the race start.

I started the ironman a little bit more nervous than normal knowing that I had trained well which gave me a lot of confidence but knowing I had performed so well in my previous 2 races yet it wouldn’t mean much to me if I couldn’t get the result I wanted at Port. I didn’t have a great start at the swim being in the wrong spot and looking over to the rest of the field to see they had all crept forward 50 meters ahead of the starting cans, once the Gun fired I pushed hard for the first lap to make sure I got up with one of the lead groups.

I found myself coming out of the water in 53minutes and knew I would be able to find a few good riders of similar ability to work with for the bike. As it turned out there were 4 of us that worked off each other for the entire 180k managing to pull back some time on the front few riders. With all the training I did with my mates we practised using the 12m rule whilst in our efforts on the bike so I knew coming into the race this wouldn’t be a problem. I had made up a bottle of PureSport Workout concentrate for the ride drinking 2.5-3 serves per hour along with water from the aid stations, fruit pillow biscuits, vegemite sandwich, banana, 2x gels made up my race nutrition plan. I like some solid food on the ride and the PureSport takes care of all my electrolyte needs as well as some protein which has really made a difference to my longer races.

Coming into T2 I was with good mates Matt Hood and Chris Southwell who gave me a few tips before heading out onto the run with the main one being to be patient with my run. I started off trying to hold a solid pace and after a few Km’s settling back into a rhythm that I should be able to hold the entire run. Things all went to the plan on the run until I hit the 37-38k mark where I had run out gas, I hadn’t taken any special food or drink with me and was relying on what was on course (mistake) and was fading very fast so all I could do was walk through my next aid station and drink and eat everything they had on offer to give me the energy to get home. To me it’s amazing, that I can have felt so bad only 3km from the finish, but then you can forget this so quickly once you hit the finish chute with all the crowd just cheering anyone and everyone home to the finish. Apart from personal achievement it has to be all about the last kilometre of any ironman.

So my day finished 9hr4mins 7th overall and first age grouper home, securing that golden ticket to Kona. Can’t wait for this one and this time I’ll have some PureSport with me on the run to ensure I don’t have any flat spots.

Another successful race season comes to an end. Overall I have seen significant progression in my ability in the past 6 months, and I have also been faced with hurdles which I overcame with diligence that I surprised myself with. All aside, I had an excellent performance in Noosa where everything just seemed to go as to plan and ended up placing 15th overall female.  Geelong was a race to remember as a bit of a learning curve. I was in top form, but everything went wrong; from struggling for far too long with my wetsuit, to losing my on-course nutrition, to falling during the last stage of the bike. Nevertheless I pulled myself together and put in a decent run to finish 2nd. Mooloolaba was another stunner finishing in 2:13 – 4minutes faster than last year. I soldiered on another few weeks until Sydney where I put together another good race finishing 1st and securing a series win in my category (15-19 females).

After a much needed break I’ve started up training again with newfound drive and motivation. I’m excited to see the continued development that the upcoming months of training will bring. But for now it’s back to base to begin construct that winning performance from a solid foundation up. Auckland better watch out!

I’m thrilled to now be part of Team PureSport. PureSport products have definitely become part of the routine. It will be fantastic to have the support from PureSport in my lead up to Worlds, and being part of such a fine team of athletes. This is a big opportunity for me at the beginning of my triathlon career.

The Australian Open Water Camp in April was great. It was a camp for the up-and-coming open water swimmers who performed at Nationals in February. We did 10 pool sessions, straight, and 2 open water session to learn about tactics and navigation skills. By the end of the week we had swum about 70km which is a mid distance for me when in full training.

The Oceania Championships are from the 28th May – 2nd June. I will do a 5km swim on the first day, pool events in the middle, I’ll compete in the 200m, 400m, 1500m free events, and the last day is a 10km swim. So it’s a full schedule.

At the moment I am at a training camp in USA which is great for just getting in the pool – being like a pro athlete and just training, resting and training. It’s much more efficient to get a great block of training. When back in Australia I have a full time job to fit in-between training. I will swim about 70km again for the next 3 weeks before racing, swimming around 7km to 8.5km per session, twice a day.

I use PureSport Workout at every session, then during the day I have a combination of the PureSport Recovery formula and just water. I find that PureSport provides constant hydration and also replaces protein which is lost throughout my long session. This then benefits me later in the week, when I still have more energy to finish the week off strong. This provides me with great week to week training and over time I get progressively faster, which provide better results all through recovering in the right manner.

One of my favourite workouts is the pyramid interval, which can be structured in many ways. In this version I’ve used 30 seconds “on” and 30 seconds “off”, with increasing then decreasing repetitions. Between each rep we have a recovery period of 2 -3 minutes. I like to perform this on a hill and you can clearly see the structure of the session using the recorded altitude from my power meter, hence the term “pyramid”

The whole session should last approx. 60 minutes so it’s perfect if you are timed crunched and provides an excellent all round workout that is equally effective on an indoor trainer.  The 30 second ‘on” should be an explosive max effort and replicates the multiple attacks you may find on a climb or even criterium, while the short recovery will improve lactate tolerance.  I also find the pyramids are a great option when you a feeling less than 100%, even though the session will progressively get more difficult it seems mentally easier as you “come down the other side” and the reps get shorter again.

Program for this workout is as follows:

[30 seconds max, 30 seconds rest] x 2 + [2-3 minutes recovery]
[30 seconds max, 30 seconds rest] x 3 + [2-3 minutes recovery]
[30 seconds max, 30 seconds rest] x 4 + [2-3 minutes recovery]
[30 seconds max, 30 seconds rest] x 5 + [2-3 minutes recovery]
[30 seconds max, 30 seconds rest] x 6 + [2-3 minutes recovery]
[30 seconds max, 30 seconds rest] x 5 + [2-3 minutes recovery]
[30 seconds max, 30 seconds rest] x 4 + [2-3 minutes recovery]
[30 seconds max, 30 seconds rest] x 3 + [2-3 minutes recovery]
[30 seconds max, 30 seconds rest] x 2 + [2-3 minutes recovery]

In total there is 17 minutes of maximum effort within this session, which is very significant. If you are using a power meter you can aim for approx. 150 – 170% of FTP for each 30 seconds, but in reality there is not much time to look at your computer, it’s really just a matter of going as hard as possible.

To maximize the adaption’s from this session, it is important to maintain quality throughout the whole workout which can be difficult when exercising at maximum intensity for long durations. The correct nutrition strategy pre, post and during training will assist you in performing at the correct level and then to recover within the shortest timeframe. Personally I have found consuming Puresport Workout before and during the session delays or prevent the drop off in performance I have previously experienced. By supplementing with protein, Puresport Workout and Recovery facilitates glucose uptake in the muscles while exercising and also reduces muscle damage and accelerates recovery of glycogen stores.  Combine this with adequate rest, massage etc and this workout could be performed several times a week leading into a big event as part of a reduced volume, high intensity taper.

See full training article including graph here: Cycling_Pyramid_Intervals_Jim_Robinson

I’ve always understood the importance of proper nutrition during and after intense exercise, but like stretching, it hasn’t been something I have been 100% strict about. Since working with Puresport I have noticed a couple of improvements and changes to my overall training and racing. It’s convenient, so by having the Puresport WORKOUT powder mixed in my water bottle my nutrition requirements are being met automatically while I hydrate, I don’t need to remember to open a bar or Gel. This translates to better quality in my training, and what feels to be much less fatigue and more energy at the end of a race. Also, as I have aged it has definitely become more difficult to recover between hard training sessions, which had become a limiter to what I was capable of achieving. This year, with a correct post workout Nutrition program including Puresport RECOVERY, massage and stretching, I have been able to match my training volumes from 5 years ago, but without any of the symptoms of over training that would normally start occurring.

Once in a Life Time Experience. Towards the end of last year (2011) I competed at the Australian School Sport Cross Country Championships which I placed 7th in the 6000m in my respected age (16yrs). I qualified into the Australian boys selected team of 6 to compete at the 2012 ISF World all Schools Cross Country Championships in Malta, after one of the boys unfortunately had to pull out. This was truly exciting news for me to make the team as this event is held every two years, making this a legit once in a life time experience.  At these championships I had the opportunity to interact with athletes from a variety of different countries and cultures.

During the race itself, the Australian boys lead in the front pack from the gun, however unfortunately after the first 300m I was tripped going around a corner and consequently, my left shoe came off, “the few seconds I was on the ground for felt like an entire race. I remember finally being able to get up and looking back, just to find there was no one to look back at.” It was a real struggle to catch back up to the front group again, but I knew this had to be done gradually so that I wouldn’t burn out. This showed when it took me 2 out of 3 laps to catch up. With less than a kilometre to go the pace of the front pack quickened and I was unable to keep up with this change of pace after using up my energy in catching up. I ended up finishing 18th and just under 40seconds behind the leader. “I was determined to catch back up during the race that I didn’t even realise I had cut my foot on the rock terrain of the course.”

Prior to the endeavour in Malta, we had the pleasure of staying in Dubai for a few days. This was another great experience where we were able to experience this interesting culture at hand. As well as training in Dubai we were able to site see – we saw the world’s tallest building and went to the desert, where we had a four wheel drive adventure before having a traditional feast in the desert whilst watching traditional performances.

This trip was an exciting life changing experience where I have met many new friends both domestic and friends abroad with different cultures. I am now more aware of how to look after myself in different cultures and countries when travelling overseas for future events. I would definitely highly recommend this trip to any junior athlete who is fortunate enough to make the team.

This weekend was the final round of the TQ triathlon series, being the state Olympic distance title.  The Saturday before saw a complete day of rain and everything outdoors turned to mud which was leaving many doubtful to even show up for the race on Sunday (including my wife!). Luckily Sunday saw a clear start to the day and much to my wife’s disappointment we were headed up to Redcliffe for the race.  It was a cool start to the day and the Champ Sys winter warmer jacket was a thankful addition to the wardrobe.

The transition was a bog fest and the result was a bit of a slow start to the morning, the race kicked off around 20mins late.  It was a wetsuit swim which the poorer swimmers (e.g. myself) tend to appreciate, particularly in Queensland where these are few and far between. Dmitri from Team PureSport was also racing and he was one of only a handful of people that seemed to be braving the cool water for an early warm-up.  He did mention to me something about him being tougher than most blokes in the race and this was a strategy to let them understand his strength. I was happy for the fact that such a strongman was in the age group above me and took my time walking very slowly through the water for the deep (well knee deep) start.

The swim hugged the shore line and was a straight 1.5k swim from one end of the beach to the other which was good in terms of not having to navigate from one buoy to another. For much of the swim you could actually stand up but the rocks on the bottom meant you were brave to try. I had a good swim for me and came out of the water with one other from my wave and we were off to a longish trek to transition. With the copious amounts of rain from the prior day there was almost as much water getting to your bike as the ocean we’d just left.

The bike was a 4 loop course that went over the newish Redcliffe Bridge, although it’s always windy on that bridge it was cool to get a chance to ride over it. Heading over the bridge was a tough slog into the wind, on lap 4 I remember looking down at the speedo thinking I was giving it loads and my disappointment at seeing 29.1k/hr on the clock. Thankfully the ride back the other way each lap was accompanied by a strong tailwind that made you feel like you were well qualified to be a Tour rider, only to be reminded at the turnaround back in to the wind that this was of course not the case. The field was small today so I was by myself for the day but I seemed to have a good ride, I’m not sure whether that was the PureSport Lemon Lime working it’s wonders or the luxury of the Black Knight Merida.  Dmitri had been telling me stories of his heroic 150k training rides though and it was possibly my fear of him sending me texts all week about his cycling prowess that kept me riding as hard as possible.

Thankfully I had a decent lead in my age group heading out on to the run, which meant I could enjoy the run more than usual. This was lucky because Brendan (who was 2nd) has a habit of punishing people on the run. It was a 2 loop course that was essentially 2.5k into a strong headwind and 2.5k breezing back the other way.  That is a super result in terms of having the final 2.5k of the run with a boost from behind.

My mum and dad and my 3 boys were up watching today so it was great having them there to cheer me along. I managed a win in my age group which should be enough to get me the TQ series win in my age.  For PureSport it was only myself, the strongman Dmitri and Alison Ryan there today and it was 3 wins from 3 in the age groups so a great day out.  From a family perspective my wife managed a 2nd in her age group in the sprint race so it was happy campers all round for the trip home.

After a week struggling with a Gastro virus, Hervey Bay Triathlon was never going to be an easy feat. Never-the-less, I loaded the car Saturday morning and made the four hour journey up the coast, driven by the motivation that another olympic distance race would only assist my preparation for Cairns. Sipping on my PureSport workout water bottle regularly throughout the day, I did my best to put a week of dehydration behind me and focused on hydrating and refuelling the body to give myself the best opportunity to finish Sunday’s race with limited health implications.

My lack lustre week of preparation continued with an interrupted night sleep on a mattress possibly designed for cavemen. But determined not to allow the uncontrollable to upset my race, I again focused on my race morning rituals including my PureSport Recovery drink accompanied by banana and honey on toast. Needless to say the race day nerves and energising breakfast soon kicked in and I felt ready to race.

Despite feeling like the longest Olympic distance swim I have ever done, I felt great in the water and exited the swim leg second out of all the age group women, which is a nice feeling when you know that is your weakest leg done.  I had a great transition and very quickly found myself at the front of the age groupers, with no one in sight to chase down. The first 10km of the bike course felt fantastic and I established I formidable lead over the rest of the pack. This gave me plenty of opportunity to concentrate on getting the hydration spot on, which I have been known to neglect in Olympic distance races in the past, resulting in severe dehydration symptoms during the run leg. Subsequent to how fantastic I had felt on the run leg at Victor Harbor triathlon, I chose to ride with a highly concentrated mix of the PureSport workout drink and ensured that I had a drink every 5km of the ride.

Unfortunately, despite my best effort to ensure that the race continued to go to plan, it all started to go pear shaped half way through the cycle leg. Starting in my lower back and left hip, I progressively started to feel a sharp pain through my glute and eventually down my left leg, which I knew meant trouble for the run. Apart from the increasing pain in my glute, I ran out of transition feeling quite strong.  Unfortunately the pain soon got the better of me though and my gait was badly affected from as early as the 1st kilometre. Moments of “should I withdraw?” kept flashing through my head, but I just kept convincing myself “see if it improves in another kilometre”. Needless to say, it did not improve, but I managed to find the finish line, 10 minutes clear of my nearest competitor.

Despite the injury, which I am now receiving physio for, the body recovered very quickly from the race, which can only be attributed to improvements made in my pre and post race hydration. While I use to be known amongst my squad members for my dangerously unhealthy appearance at the end of a triathlon, due to poor hydration, I finished and recovered from both Victor Harbor and Hervey Bay very quickly, and injuries aside felt eager to get back to training the very next day…. If only I was allowed.

The last race of the National Series. Thank you God for the Superb Race conditions. The memory of windy and wet Mooloolaba was still too painful! It was a wetsuit swim. A sunny Sunday morning with the water temp about 20 degrees. No wind that I can remember. This was the very first time my husband Ben actually accompanied me to a race start. Usually he is asleep, with the kids but learning from my mistake last year, I brought no kids with me, and stayed right at the race finish. The thing with this race in particular is the walk between Transition and the Race finish is almost 2kms. Uphill or downhill whichever way you want to take it. Not good for kids tagging along. I laughed to myself when I saw a few dads with kids in tow whinging that their legs were tired. Also, this combined with road closures means a lot of walking to the race, and away from it so staying right there made it a very hassle free weekend, a lot quicker and easier to do things, and was way easier on my legs.

The swim was great. I really enjoyed it. As usual my wave was over an hour from the start so lots of swimmers in the water by the time I started. This year I was definitely prepared for the hill climb as you ran out of the water. The bike leg was ok. Surprisingly there is a lot of hill climbing in the course. There were plenty of people drafting that I could see, and I probably saw about 3 or 4 cyclists get penalised while I was on the course. I know of two really experienced triathletes that went the wrong way. One being the current Australian Champ in my age group! And the other a fellow World Champion in Beijing who has been racing for 35 years! The course had changed from last year, and even I was not expecting to turn around at the top of Macquarie Street to do the second and third laps. Both these people just went straight ahead, and ended up at transition so had to go all the way around and back up again to get back on the course…this was a good 5 mins extra. (Both still managed to come second and first in their races) By the time I hit the run leg, the temp was very warm. But the atmosphere was fantastic. By that stage my aim was to really enjoy my last race of the season and remember really what its really all about. Race hard but have fun.

One thing that being in Team Pure Sport has made me think about is my nutrition, while training and racing. I have never considered that it was a crucial part of my race plan. I realised that I had it all wrong and it affected my ability to race hard. After some advice from my fellow Team mate Peter Forster, for Sydney I tried racing with two bottles of PureSport, one with only one scoop of powder and the other with three scoops. I love the Banana Berry flavour. I found that this worked for me. Really well. Another thing I have noticed is my recovery after the races. It’s a lot quicker and I find I am not as sore and stiff. I put this down to PureSport recovery drinks and my great Merida time trial bike.

Sydney was my final race before I head over to the States again this year. It was a great opportunity to see what final touches I need to work on before my first 5150 event on May 20.

I started the swim fast as usual to get myself to the front. But with the race organisers not allowing a swim warm up, I really struggled to find my stroke. I found myself labouring with sore arms from the first turning bouy. It was a struggle but I manage to stay in touch with the lead males and exit the water in a group of 3.

After a good transition, I was still feeling the effects of not getting comfortable early in the race. I managed to settle part way through the first lap on the bike in 2nd place with one rider still up the road. Sydney was a tough bike course with unflattering bike splits and some quality changes to last years course. Over the final two laps of the bike, I was trying ttribes the gap from growing, but unfortunately by the time I exited T2 I was in 3rd place and it was out to just over a minute to the race leader at this point.

Hoping I had done enough to leave myself the opportunity to challenge for 1st place, I left transition trying to make sure I was ready for a good run. I managed to overtake and gain second place quickly once we got out onto the run course. This was perfect as it allowed me to put all my efforts towards what was up the road ahead of me and not worry about challenges coming from behind at this stage in the race. The run was slightly different this year and it included a slow grinding hill coming up from transition 3 times. I felt good in the run but I felt my form drop a bit in the second 5km. I real even forced to settle for 2nd after losing more time than I hoped on the bike.

Overall I was pleased with my race and I feel I raced better than I did last year. I felt good out on the course during the run and now know my strength on the bike may require some more attention. Fortunately, in less than 3 weeks I’ll be in Boulder, Colorado and there is no shortage of hills to work on there.

Thanks to all those supporting me! And I look forward to reporting to you again soon.