Luka arrived here a week ago. Without a doubt it's been the most intense week in a long time. Margreet and I have both endured massive highs and lows - thinking at one point that we'd have to return the little guy because we doubted our ability to cope and to provide the structure that he needs.
In less than a week, Luka's mere presence has made it clear that we're far busier than we have acknowledged to ourselves. The week before his arrival I was working like a mad man in the yard to prepare it as best as I could for him. And then we did our best to 'pup proof' the house which again led to some manic work.
It's sort of like the days ahead of a holiday when you rush around to the point of collapse, completing your packing in the middle of night, hours before waking to catch a cab to the airport.
Luka is going to force us to sit quietly in the yard, but also to actively engage with him to keep him happy.
I've been reading one of Cesar Millan's books to better understand our guy and as it turns out, to better understand myself. http://www.cesarmillaninc.com/index.php
Our dog trainer - Yes, we've already found one - believes as we do in positive reinforcement. She had a great comment, at least one that resonated with me: a submissive dog is a relaxed dog.
For Luka, it's been a wild start to life. He was born in the dead of winter and has a rip in one ear flap to show that he's had a few scraps. There's no doubt that he started the week with us somewhat stressed and then we were stressed and then he was more stressed. The viscous cycle syndrome.
But with the help of our trainer - and puppy school on Saturday to help him release a fair bit of energy with others of his same age and size and energy level - all three of us are finding our balance again. I won't lie. It's going to take more time, more effort, more patience and more focus and the key is to tire the little guy out. Exercise feeds his soul both physically and intellectually.
Here's where I return to me and being a triathlete. Instead of Luka 'fitting into my schedule' this week has shown that I need to adjust to his schedule.
And that means I need to be a lot more efficient than I have been. And that's a good thing.
I don't like stress. It's one of the aspects of training with ironguides that suits me. I have one to two months of the exact same sets and when I drop into the water or clip into my pedals or walk out the door - I can do what I need to do without overthinking it.
Thanks Luka.
Saturday, April 18, 2009
Tuesday, April 14, 2009
Kindness
"Kindness can become its own motive. We are made kind by being kind."
Eric Hoffer
1902-1983, Author and Philosopher
Luka arrives
Well, Margreet and I have a new training partner - though at the moment his focus is on helping to wake us and recovery walking.
http://lukathedog.blogspot.com/
And while I could detail the value of a pup in teaching one about patience, a key Ironman trait, I'll wait for another day.
http://lukathedog.blogspot.com/
And while I could detail the value of a pup in teaching one about patience, a key Ironman trait, I'll wait for another day.
Thursday, April 9, 2009
What the coach said
200m is ALL OUT , no pacing, just give it everything you have. Sure you will fatigue, it will hurt like hell, everything will be screaming at you to stop or slow down. This is what you have to fight and push all the way to the end. This just teaches you to go hard and over time you'll be able to hold for longer. You can drop 'rest' between 25s to 15sec now on that set.
Good work on the 60x25 set.
Cramp - maybe diet related, try some ultra muscle eze or something similar. Add some sodium to diet and see. Also LEARN to FLIP TURN no excuses.
Bike: all good and it will be great once your outdoors a little :-)
Run: great work. re feeling more fluid later on is because you are flushing the system. The first ones never feel as good and that's normal.
Cheers
Kristian
Good work on the 60x25 set.
Cramp - maybe diet related, try some ultra muscle eze or something similar. Add some sodium to diet and see. Also LEARN to FLIP TURN no excuses.
Bike: all good and it will be great once your outdoors a little :-)
Run: great work. re feeling more fluid later on is because you are flushing the system. The first ones never feel as good and that's normal.
Cheers
Kristian
Wednesday, April 8, 2009
Early April Update
Kristian asked for a state of play, and so here is what I had to say. I'm putting it here mostly so I can find it easier. While I have VISA statements going back a decade - though the shredding process has begun, I just haven't had the same consistency with keeping a log.
**
swim .. last week i felt good .. i am getting into a very good rhythm with the 200 metre repeats .. learning to pace myself a bit better .. if anything i still think that i tend to hold back a bit so i don't go out too fast .. consistent and steady progress .. the toughest is knowing how fast i could go in a race .. i feel confident in the water though and that's positive .. i still struggle with all the rest time between repeats .. even the 30 secs between the 25m ones .. but i do appreciate that it means i can push through each rep and make it a high quality session .. as an example .. i started my 60 x 25 m set today and was putting in 22 secs for one 25m lap .. and i was 23 secs for the 58th and 59th laps .. now i wasn't watching every single lap per se, but i would say that i'm more aware of the consistent level of effort i need to swim at a steady pace
* i have a tendency to get a cramp in one of my calves late in a session especially when i'm swimming hard .. i don't flip turn .. i think what happens is that i push off on an angle and my calf doesn't appreciate it .. but a mix of rolling, deep heat and voltaren (wrapped overnight) is keeping it in check .. i don't think it's diet related .. any thots appreciated though
bike .. haven't got outside yet .. more a reflection of the weather not quite being ideal .. i'm keeping my cadence in check and really putting my faith into the strength that i'm building and have been building these last four to five months .. i feel good on the tri bars .. i've not ever really had an issue with that in the past anyway but i do feel quite comfortable doing the TT work on the trainer .. i'm looking forward, and not, to getting on the road .. it is something that i want to do later this week
run .. i've had a breakthrough in the last week or so .. wrote about it on my blog .. as you said i would need four to five months for the 96 to become more natural .. i can now hit 96 or rather 94-98 on a consistent basis and in a much more relaxed manner .. previously i've been so focused on counting and ensuring that i turn over fast that the rest of my body has been very upright .. not sure if that's the right description but i'm going to assume you know what i mean .. in any event, last friday as i was doing my 90 60 30 and 15 sec repeats .. i was hitting my numbers and felt very fluid in doing so .. i do notice that i need to phase into it though .. for example .. i find myself more fluid in the second and third 60 rather than in the 90 or first 60 .. perhaps i need a longer warm up? or should warm up at a slighty higher tempo? but overall, i'm ecstatic with my running ..
**
swim .. last week i felt good .. i am getting into a very good rhythm with the 200 metre repeats .. learning to pace myself a bit better .. if anything i still think that i tend to hold back a bit so i don't go out too fast .. consistent and steady progress .. the toughest is knowing how fast i could go in a race .. i feel confident in the water though and that's positive .. i still struggle with all the rest time between repeats .. even the 30 secs between the 25m ones .. but i do appreciate that it means i can push through each rep and make it a high quality session .. as an example .. i started my 60 x 25 m set today and was putting in 22 secs for one 25m lap .. and i was 23 secs for the 58th and 59th laps .. now i wasn't watching every single lap per se, but i would say that i'm more aware of the consistent level of effort i need to swim at a steady pace
* i have a tendency to get a cramp in one of my calves late in a session especially when i'm swimming hard .. i don't flip turn .. i think what happens is that i push off on an angle and my calf doesn't appreciate it .. but a mix of rolling, deep heat and voltaren (wrapped overnight) is keeping it in check .. i don't think it's diet related .. any thots appreciated though
bike .. haven't got outside yet .. more a reflection of the weather not quite being ideal .. i'm keeping my cadence in check and really putting my faith into the strength that i'm building and have been building these last four to five months .. i feel good on the tri bars .. i've not ever really had an issue with that in the past anyway but i do feel quite comfortable doing the TT work on the trainer .. i'm looking forward, and not, to getting on the road .. it is something that i want to do later this week
run .. i've had a breakthrough in the last week or so .. wrote about it on my blog .. as you said i would need four to five months for the 96 to become more natural .. i can now hit 96 or rather 94-98 on a consistent basis and in a much more relaxed manner .. previously i've been so focused on counting and ensuring that i turn over fast that the rest of my body has been very upright .. not sure if that's the right description but i'm going to assume you know what i mean .. in any event, last friday as i was doing my 90 60 30 and 15 sec repeats .. i was hitting my numbers and felt very fluid in doing so .. i do notice that i need to phase into it though .. for example .. i find myself more fluid in the second and third 60 rather than in the 90 or first 60 .. perhaps i need a longer warm up? or should warm up at a slighty higher tempo? but overall, i'm ecstatic with my running ..
Thursday, April 2, 2009
30mins @ 46 cad
I'm not named Lance and I will never be an Armstrong.
Several years ago when Lance, of whom I am in awe, was in his prime I recall reading about his high cadence approach to racing. It was at a time when I never thought a second about cadence in any way. I didn't know why what he was doing was unique.
But watching him spin at hyper speed was hypnotic. Yet when I tried to spin fast, I was out of control. It's a skill and one that I am OK with not having.
Fortunately I have always enjoyed shifting to the biggest gears and grinding it out. I like the physicality of cycling; the benefit of having played lots of hockey and carving a few turns at Whistler.
Then ironguides came along and apparently I've been developing almost an ideal cadence without even knowing it. And so now I'm focused on cycling for strength, which translates into low cadence.
My average cadence of 46 for today's 30 minute timetrial on the trainer - book-ended by 30 minutes to start and 30 minutes to finish - is what it's all about.
Here's the official word:
... the most effective cycling style for triathlon is to “grind” it out in a big gear rather than adopting a higher cadence because low cadence cycling against a higher
resistance:
• Fatigues slow twitch muscle fibers while preserving fast twitch fibers
• Caps heart rate due to the slow contractions and high resistance
• Consequently conserves glycogen stores and draws more on fat as a fuel source ...
http://www.ironguides.net/news/186/65.html
Several years ago when Lance, of whom I am in awe, was in his prime I recall reading about his high cadence approach to racing. It was at a time when I never thought a second about cadence in any way. I didn't know why what he was doing was unique.
But watching him spin at hyper speed was hypnotic. Yet when I tried to spin fast, I was out of control. It's a skill and one that I am OK with not having.
Fortunately I have always enjoyed shifting to the biggest gears and grinding it out. I like the physicality of cycling; the benefit of having played lots of hockey and carving a few turns at Whistler.
Then ironguides came along and apparently I've been developing almost an ideal cadence without even knowing it. And so now I'm focused on cycling for strength, which translates into low cadence.
My average cadence of 46 for today's 30 minute timetrial on the trainer - book-ended by 30 minutes to start and 30 minutes to finish - is what it's all about.
Here's the official word:
... the most effective cycling style for triathlon is to “grind” it out in a big gear rather than adopting a higher cadence because low cadence cycling against a higher
resistance:
• Fatigues slow twitch muscle fibers while preserving fast twitch fibers
• Caps heart rate due to the slow contractions and high resistance
• Consequently conserves glycogen stores and draws more on fat as a fuel source ...
http://www.ironguides.net/news/186/65.html
Saturday, March 28, 2009
Longish Day
I had a superb day of training which included a 3.5 hour indoor trainer session on my bike and then a 30-minute run with some speed work.
It shattered me - in a very good way.
As I noted elsewhere, I had a solid few 'recovery' moments on our new couch.
And as a result, I'm looking to nominate Ikea for a Nobel Couch Prize.
It shattered me - in a very good way.
As I noted elsewhere, I had a solid few 'recovery' moments on our new couch.
And as a result, I'm looking to nominate Ikea for a Nobel Couch Prize.
Saturday, March 21, 2009
Blackcomb day
It wasn't on my program but I just had to ski today. (My K-oach approved though as long as I carved a few turns on his behalf - being the former pro snowboarder that he is.)
Here's why I had to ski: 35cm in the last 24 hours, 64cm in the last 48 hours, 142cm in the last seven days!
Friday, March 20, 2009
Every decision
I had this quote on my Facebook note page and it appears to have struck a chord with a lot of friends so I thought I would post it here too.
"Every decision you make - every decision - is not a decision about what to do. It's a decision about Who You Are. When you see this, when you understand it, everything changes. You begin to see life in a new way. All events, occurrences, and situations turn into opportunities to do what you came here to do."
Neale Donald Walsch
Author of Conversations With God
"Every decision you make - every decision - is not a decision about what to do. It's a decision about Who You Are. When you see this, when you understand it, everything changes. You begin to see life in a new way. All events, occurrences, and situations turn into opportunities to do what you came here to do."
Neale Donald Walsch
Author of Conversations With God
Wednesday, March 18, 2009
Back
It's good to be cleared to train again and a good reminder to be taking my vitamins again. And I've started taking a new one this week - Centrum Protegra.
Why?
Well, I've taken Centrum vitamins for years at the suggestion of my dad, a pharmacist and a firm believer in the power of vitamins. He has taken a range of vitamins every day for as long as I can remember.
In the past decade I've taken a range of vitamins from the normal multi ones to magnesium ahead of races and extra vitamin E and now extra vitamin D.
I've an avid reader of health posts at the New York Times and Washington Post and elsewhere if I happen to surf upon a story. All the rage at the moment is the benefit of antioxidants. I'm no expert and as with all health issues there are a lot of opinions on what's good and how good.
I do think though that as an athlete I can be tough on my body and some vitamin supplement is a good thing - though simply eating healthy remains the most important decision that I can make day in and day out.
Why?
Well, I've taken Centrum vitamins for years at the suggestion of my dad, a pharmacist and a firm believer in the power of vitamins. He has taken a range of vitamins every day for as long as I can remember.
In the past decade I've taken a range of vitamins from the normal multi ones to magnesium ahead of races and extra vitamin E and now extra vitamin D.
I've an avid reader of health posts at the New York Times and Washington Post and elsewhere if I happen to surf upon a story. All the rage at the moment is the benefit of antioxidants. I'm no expert and as with all health issues there are a lot of opinions on what's good and how good.
I do think though that as an athlete I can be tough on my body and some vitamin supplement is a good thing - though simply eating healthy remains the most important decision that I can make day in and day out.
Tuesday, March 17, 2009
Happy St Patrick's Day
Yes! A day to be green!!
And for an indoor ride while waiting for the electrician.
And for an indoor ride while waiting for the electrician.
Monday, March 9, 2009
Daylight
It is fitting that Coldplay is singing in the background as I type looking out the back window with the sun shining through the bows of the evergreens that tower over our house.
It's 6pm and yet it is as bright outside now as at almost any time through the day. Thanks to daylight savings, of course.
There's still a chill in the air, and a drift of snow on the ground but the tips of the grass are starting to turn green. It's hard not to be enthusiastic about what lies ahead - spring.
It's 6pm and yet it is as bright outside now as at almost any time through the day. Thanks to daylight savings, of course.
There's still a chill in the air, and a drift of snow on the ground but the tips of the grass are starting to turn green. It's hard not to be enthusiastic about what lies ahead - spring.
Sunday, March 8, 2009
Smashed
Well, I have had to delay the start to my tri season as I hit the wall last week. On Tuesday, I just didn't have the zip in the pool that I expected and by midday on Wednesday I was starting to fade.
The potent mix of training hard, racing full out and then crossing the country took its inevitable toll.
I could barely move on either Thursday and Friday as I fought off a fever and a developing head/chest virus. Everything was a bit hazy on Saturday and I knew there was no sense in racing on Sunday - losing an hour of sleep didn't help.
This isn't the first time that I've smashed myself this hard. I seem to have a knack for doing so about once a year. I know I will recover. My body is simply telling me to take a rest.
On a positive note, I was able to watch most of NZ and saw Charlotte run her way into a very respectable third place. My very good mate, Pete, secured his first sub 10 finish, Juan got a ticket to Kona and Robbie put in another top notch performance. Great motivation for the weeks ahead as I get myself back on track.
The potent mix of training hard, racing full out and then crossing the country took its inevitable toll.
I could barely move on either Thursday and Friday as I fought off a fever and a developing head/chest virus. Everything was a bit hazy on Saturday and I knew there was no sense in racing on Sunday - losing an hour of sleep didn't help.
This isn't the first time that I've smashed myself this hard. I seem to have a knack for doing so about once a year. I know I will recover. My body is simply telling me to take a rest.
On a positive note, I was able to watch most of NZ and saw Charlotte run her way into a very respectable third place. My very good mate, Pete, secured his first sub 10 finish, Juan got a ticket to Kona and Robbie put in another top notch performance. Great motivation for the weeks ahead as I get myself back on track.
Wednesday, March 4, 2009
Koach says `Sleep'
"SLEEP ... is probably the most under-exploited form of recovery."
Here are Kristian's "simple rules":
• Aim to get as many pre midnight sleep hours as possible (these are considered more important then post midnight sleep hours)
• Get 7-9 hours sleep every night
• Maintain the same to-bed and awake time pattern – when these are inconsistent it can be the cause of great fatigue.
Remember we only have a limited amount of training time and we want to get the greatest rate of return and use the effects of compound interest to our advantage."
http://www.xtri.com/features_display.aspx?riIDReport=5407&CAT=3&xref=xx
Here are Kristian's "simple rules":
• Aim to get as many pre midnight sleep hours as possible (these are considered more important then post midnight sleep hours)
• Get 7-9 hours sleep every night
• Maintain the same to-bed and awake time pattern – when these are inconsistent it can be the cause of great fatigue.
Remember we only have a limited amount of training time and we want to get the greatest rate of return and use the effects of compound interest to our advantage."
http://www.xtri.com/features_display.aspx?riIDReport=5407&CAT=3&xref=xx
Sunday, March 1, 2009
The Intangibles
I came across the following story titled The No-Stats All-Star in the NYT Magazine about a NBA player named Shane Battier who plays for the Houston Rockets.
“He can’t dribble, he’s slow and hasn’t got much body control.”
And yet
When he is on the court, his teammates get better, often a lot better, and his opponents get worse — often a lot worse.
http://www.nytimes.com/2009/02/15/magazine/15Battier-t.html?scp=1&sq=battier&st=cse
“He can’t dribble, he’s slow and hasn’t got much body control.”
And yet
When he is on the court, his teammates get better, often a lot better, and his opponents get worse — often a lot worse.
http://www.nytimes.com/2009/02/15/magazine/15Battier-t.html?scp=1&sq=battier&st=cse
Saturday, February 28, 2009
SBR Ambassador
Congratulations!
You have been selected as a member of the SBR Worldwide Ambassador Team!
We received over one hundred applications from so many amazing athletes of all ages, abilities and nationalities.
After reading through each and every application, we are confident that we selected a solid team of men and women to represent SBR Multisports and the worldwide triathlon community.
The Worldwide Ambassador Team is comprised of athletes ranging from 22-66 years, and 26 different locations around the world.
SBR Multisports
Thursday, February 19, 2009
All a twitter
Well, I'm still not sure that it's relevant to have a Twitter account in that I'm not quite sure how someone like me - not a techie - would benefit from having it nor what I'm really supposed to do with it.
That said, I've had a few requests to link my blog to Twitter so a few friends can better monitor when I write a post.
It appears that I did create a Twitter account almost a year ago. But I can say without hesitation that I did nothing to it.
I have a simple approach - you can't win the lottery unless you have a ticket.
That said, I've had a few requests to link my blog to Twitter so a few friends can better monitor when I write a post.
It appears that I did create a Twitter account almost a year ago. But I can say without hesitation that I did nothing to it.
I have a simple approach - you can't win the lottery unless you have a ticket.
Sunday, February 15, 2009
It's all about the small stuff
Definitions of persistence on the web:
* continuity: the property of a continuous and connected period of time
* doggedness: persistent determination
* perseverance: the act of persisting or persevering; continuing or repeating behavior; "his perseveration continued to the point where it was no longer appropriate"
Today I smashed through the 90-minute mark on a half marathon, an effort that dates back more than a decade but for which I've kept records for the last seven years.
To be honest, crossing the finish line was a bit anti-climatic. Though I ran as hard as I could the last two miles.
I knew that I had to run at least 6.52 minute miles from start to finish on the course, the First Half 1/2 marathon in Vancouver. And while I decided ahead of the race to try to focus more on how I felt and my running cadence, I glanced at my watch for my mile splits - most of the way.
Unlike last month's 10km splits, which had me running super slow and then super fast, I was a beacon of consistency today.
6.48 - 6.51 - 6.43 - 6.45 - 6.40 - 6.49 - 6.47 - 6.59 - 6.52 - 6.53 - 7.02 - 6.50 - 6.33 and then 29 more seconds for 1.29.06
No, I haven't become a threat to anyone in particular. For me though the race was a huge step forward. It also represents a more than one minute PB on the distance. I am very happy with the effort and the result.
I did as my K-oach instructed, starting out moderate and accelerating to a hard effort, with a particular focus on my cadence. Exactly as we have been working on in training.
As past posts have noted, I've been engaged a treadmill to help increase my run cadence and I believe that I'm making great strides. Ha!
That said, I do need to work on my focus. As my times indicate, my mind wandered during the 7th and 8th miles and my cadence drifted too.
Six seconds from a sub 89 performance ... Margreet's household standard was never in any danger.
Each day brings a new challenge and each success needs to be acknowledged. I've worked hard and am working hard. It's a great way to start the week. In my case, it is all about the small stuff.
** I was 18th in my age group. To have broken the top 10, I would have had to have run 1.24.23. To have broken the top five, 1.16.08. And to have won: 1.11.51.
***********
2002 Lake Macquarie 1:31:21 4:21/km
2003 Sydney (Homebush) 1:31:17 4:20.9/km
2005 Sydney ½ marathon 1:32:48 4:25.2/km
2005 Sydney (Opera House) 1:32:57 4:25.7/km
2006 Sydney (Sep 1:30:15 4:17.9/km
2006 Sydney 1:33:19 4:26.7/km
2006 Lake Mac 1:30.25 4:18.4/km
2007 Sydney (May) 1:31:39 4:21.9/km
2008 Gibsons (April) 1.31.06
2008 Vancouver (June) 1.30.17
2009 Vancouver First Half 1.29.06
* continuity: the property of a continuous and connected period of time
* doggedness: persistent determination
* perseverance: the act of persisting or persevering; continuing or repeating behavior; "his perseveration continued to the point where it was no longer appropriate"
Today I smashed through the 90-minute mark on a half marathon, an effort that dates back more than a decade but for which I've kept records for the last seven years.
To be honest, crossing the finish line was a bit anti-climatic. Though I ran as hard as I could the last two miles.
I knew that I had to run at least 6.52 minute miles from start to finish on the course, the First Half 1/2 marathon in Vancouver. And while I decided ahead of the race to try to focus more on how I felt and my running cadence, I glanced at my watch for my mile splits - most of the way.
Unlike last month's 10km splits, which had me running super slow and then super fast, I was a beacon of consistency today.
6.48 - 6.51 - 6.43 - 6.45 - 6.40 - 6.49 - 6.47 - 6.59 - 6.52 - 6.53 - 7.02 - 6.50 - 6.33 and then 29 more seconds for 1.29.06
No, I haven't become a threat to anyone in particular. For me though the race was a huge step forward. It also represents a more than one minute PB on the distance. I am very happy with the effort and the result.
I did as my K-oach instructed, starting out moderate and accelerating to a hard effort, with a particular focus on my cadence. Exactly as we have been working on in training.
As past posts have noted, I've been engaged a treadmill to help increase my run cadence and I believe that I'm making great strides. Ha!
That said, I do need to work on my focus. As my times indicate, my mind wandered during the 7th and 8th miles and my cadence drifted too.
Six seconds from a sub 89 performance ... Margreet's household standard was never in any danger.
Each day brings a new challenge and each success needs to be acknowledged. I've worked hard and am working hard. It's a great way to start the week. In my case, it is all about the small stuff.
** I was 18th in my age group. To have broken the top 10, I would have had to have run 1.24.23. To have broken the top five, 1.16.08. And to have won: 1.11.51.
***********
2002 Lake Macquarie 1:31:21 4:21/km
2003 Sydney (Homebush) 1:31:17 4:20.9/km
2005 Sydney ½ marathon 1:32:48 4:25.2/km
2005 Sydney (Opera House) 1:32:57 4:25.7/km
2006 Sydney (Sep 1:30:15 4:17.9/km
2006 Sydney 1:33:19 4:26.7/km
2006 Lake Mac 1:30.25 4:18.4/km
2007 Sydney (May) 1:31:39 4:21.9/km
2008 Gibsons (April) 1.31.06
2008 Vancouver (June) 1.30.17
2009 Vancouver First Half 1.29.06
Thursday, February 12, 2009
Whitfield on the move
Triathlete Magazine Online
http://triathlon.competitor.com/features/whitfield-on-the-move.html
"I don't know how many years I have left at this, but I'm resentful of the fact that I don't have an infinite number left," he says.
http://triathlon.competitor.com/features/whitfield-on-the-move.html
"I don't know how many years I have left at this, but I'm resentful of the fact that I don't have an infinite number left," he says.
Saturday, February 7, 2009
Ahhhh - Macca
Macca's blog
"Last year winning the European Title in Germany in another sub 8 hour performance was a real highlight, but not being able to unleash 15 weeks worth of build into a Hawaii campiagn was devastating. I just cant wait to get back on the Island and attack that race course. It's all I think about."
...
"My aim is to really set up a solid bike ride in Kona and put together another run under 2:43. If you can't run under this time in Kona in 2009, you will not be winning this race."
...
"My strength is my ability to run faster than anyone else in the world if the bike is tough. The damage is done along Alhi Drive on the run in the first 10 miles.Weak cyclsits struggle along here and then may find their legs later in the run if anything is left. Our focus will be to make Alhi Drive stupidly fast."
"Last year winning the European Title in Germany in another sub 8 hour performance was a real highlight, but not being able to unleash 15 weeks worth of build into a Hawaii campiagn was devastating. I just cant wait to get back on the Island and attack that race course. It's all I think about."
...
"My aim is to really set up a solid bike ride in Kona and put together another run under 2:43. If you can't run under this time in Kona in 2009, you will not be winning this race."
...
"My strength is my ability to run faster than anyone else in the world if the bike is tough. The damage is done along Alhi Drive on the run in the first 10 miles.Weak cyclsits struggle along here and then may find their legs later in the run if anything is left. Our focus will be to make Alhi Drive stupidly fast."
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