the latest goings on with charlie paul

May 15 was the North Face 100. A 100km “trail” run in the Blue Mountains of NSW. Trails meant A LOT of stairs, up and down and boulders. Gagey had wanted to do something different for his 40th birthday- and this seemed to fit!

Kristian and Gagey did all of their weekend runs together, and were planning to run it together. This was more about the experience of doing something they’d neither of them ever done before than the finish time and place. Who knew how they would feel after the first 50kms?…going into the next. This was going to be something entirely new. I admit I was a little bit jealous. At first I thought they were crazy, but as their training progressed and the event drew nearer, it didn’t seem so crazy after all. It became more acceptable? I mean an Ironman is pretty crazy to anyone outside of the Ironman!

Kristian’s chosen footwear- his Nike Free 5.0s with his Injinji toe socks- that he says were awesome- no blisters.

Once they started, we had hours to kill. The first checkpoint at which friends and family could see the runners was at 54kms.

So we head off to check out the Three Sisters.- Probably the most famous landmark in the Blue Mountains.

this turned out to be part of the course…

A pretty awesome looking aid station! I was waiting there with Danielle and Stef Gage. We were there in time to see the first runners come in- flying. And then played the waiting game to see our boys. What was amazing was that they had their mobile phones with them and were able to let us know their ETA. It was fantastic, since their original predications blew out of the water. Best case scenario was around 5 and a half hours into 54kms, and they turned up at 7.

I like this shot- It was taken just as K arrived at 54kms. Kristian and Gagey were running together, but Kristian was suffering- badly cramping. He told Gagey to go on without him- and eventually he did.

Kristian decided he couldn’t carry on, and his day ended at 54kms. It was so disappointing for him after all the training he’d put in. But with his quads seizing up it just wasn’t going to be possible to carry on sensibly.

Stef gives Kristian a massage

Stef “but why did I touch your disgusting sweaty back if you’re not going to carry on?”

Scott Milson with Jo and Michelle- another casualty at the 54km mark.

The Blue Mountains truly have a blue glow- it’s the Eucalyptus I believe.

Gagey reaches 67kms, not looking quite so happy, finding it hard to eat anything.

It was absolutely freezing, and they were running in the pitch black.

Pretty cruel that in the last 11kms was some of the toughest terrain of the day, to be negotiated in the dark.

I don’t have a finishing shot, he was so exhausted I thought the last thing he’d appreciate was a camera in his face:)

The following day we spent cruising round the shops in Leura. It was a beautiful sunny day. Just like Ironman the town was spotted with competitor shirts, and funny looking hobbling. After acknowledging it was the toughest thing he’s ever done, Gagey then committed to coming back next year…and Kristian too. For Kristian it’s unfinished business. And for Gagey I think he’s learnt a lot from this one, and would like to break 14 next year. Danielle Gage is in too.

For myself, I’m tempted, but it’s not on my schedule yet…

What was pretty cool was that two men crossed the finish line together in first place- arm in arm. They had broken the course record by a staggering 26 minutes in 9 hours 54 mins! They were both desperate to break the 10 hour barrier, and pushed each other all the way. Once they realised neither was going to break they settled into a rhythm together- pushing each other to the line.

Make you wanna enter?? Read more on the event website here.

Charlotte

This bike belongs to my husband, and he loves it. So much so that he’s now on the 2010 Airfoil! He rode in the 4.40s in Ironman several times on this machine…

09 Kestrel Airfoil SLSE 50cm 650c

I got this bike in January 2009 and used it up to the Ironman World Champs in October 2009. I am selling it as I now have the 2010 model. The Airfoil Pro SLSE is arguably one of the most aerodynamic bikes in the sport of triathlon. This bike is light, comfortable and fast.

All the parts are listed below, however there are some brand new items on it such as the Zipp Vuka bars, both chain rings and an FSA Carbon stem. The reason is that I use 3T bars and I took the chain rings off when I first got it and put Rotor Q-Rings on it instead.

The bike will come with all cables, housing, ferrels and bar tape, but you will need to get it built up as I do not want to cut down the extensions on the Zuka bars.

• 51cm 650c Frame — proprietary 800k carbon fiber. New lay-up provides 20% more power to the pedals while reducing weight
• Fully adjustable carbon aero seat post — provides up to 80 degree seat tube angle
• Fork — Airfoil Pro EMS SL Carbon steerer
• Group Set: SRAM RED — Includes brand new chain rings 53/39 — SRAM chain – brand new for Ironman WC, so only had ~ 300km on it — 23/11 Cassette was new with the chain, so again – it only has minimal use — 172.5 cranks
• FSA 90mm carbon stem – brand new
• Wheels – Bontrager Race X lite Aero with DT Swiss Hubs and Conti GP4000 tyres (the rear is brand new and the front is nearly brand new – has been ridden a few times but in great condition
• Brand NEW Zipp Vuka integrated aerobars (no box as they came with my other bike, they have all the parts and the extensions are not cut)

The frame is in really good condition and has some of the usual stone chips and some chain slapping/wearing marks on the rear stays (all this is shown in the pictures below) and a tiny bit of surface rust on the hollow section (outside) of the crank, the bike ha been well looked after and will provide tons of enjoyment to the person who gets it.

If you have any questions what so ever, ask away. The bike as built would retail around $7,500 USD

Please contact me if you are interested through my contact form.

Thanks

Charlotte

There has been so much talk on the new WTC rules for Professionals that I feel obligated to voice my opinion.

Before I start, for anyone who has managed to avoid hearing about this, all the new rules can be found here on the Ironman USA website.

I think there are pros and cons of the new rules. I think change needed to happen. But I think there are many holes in the new rules. I’m not anti-change. But I think change needs to have a goal, and proper communication of that goal.

I honestly have quite negative feelings towards WTC. I wish I didn’t, but I do. I don’t feel respectfully treated by them because they don’t communicate with us properly. Why can’t they email all Professional athletes directly and inform us of the new rules? Why do I hear it first on twitter?  Why can they not tell us what they are trying to achieve by changing the rules? They have made significant changes, that I expect aren’t the final changes, that have a huge impact on some athletes career decisions. Surely we deserve to hear where the future is heading for us.

Why are WTC claiming the $750 is for cracking down on drug-taking when clearly the biggest problem in our sport is drafting? What are the details of their enhanced anti-doping program? It was business as usual at Ironman Malaysia- no testing whatsoever. With no publication of what their drug-testing plan actually is- they make athletes reluctant to part with $750USD. And then we are charged another, not sure what it is this year, $650USD to compete at the World Championships. Tell us where the money is going, and give us the chance to support it.

The rules have totally different impacts depending on where you are in your triathlon career- someone starting out, at their peak or at the end…For me I’ve looked at it from where I stand and tried to understand the impact for others by looking back at my career. From just my viewpoint, the rules are ok for me as the athlete I am now. In all my MDot races last year I would have been paid and qualified for Kona. I’ve been a Professional for nearly 5 years, and if after 5 years if I wasn’t able to reach those percentages then I’m really not making it.

When I started as a Professional it was because in my last AG race I finished under 10 hours in 9th and would have been paid as a Pro. I saw 10 hours as the invisible standard needed to race Professionally back then. I didn’t ever think I would make money in Ironman racing, I was just following my heart. I hated my job at the time and Ironman was something I loved and was a way out. I’m not sure whether if these rules were in place back then that my decision would have been different? I think I might have waited longer before taking the leap, but i think I would have still done it. I wasn’t leaving a highly paid job and I was much less sensible about money than I am now!

In my first years as a Professional I was losing money. My credit card took a hammering. When the results did start to come in- the money I earned only paid for my debt. I’m sure I’d be financially better off in the short term working in the local supermarket as a check-out chick! But… money isn’t everything… Some might say that I was of no value and wasn’t “earning” the money. I admit I had no idea about marketing myself, and was painfully shy and lacking confidence in that respect.

But those middle years, when I showed potential, but wasn’t quite there, I made some errors… to be not paid anything would have been harsh. I was finishing in 5th, 6th and 7th place. The prize money was going towards some of my expenses. I was learning, but in Ironman you don’t always just keep improving- it sometimes is one step forward and two back! Perhaps I would have given it all up? I like to think I was pretty determined and fired up by all my frustrations to continue, but who knows?

For newcomers I’m not sure how they will feel. Perhaps prospective professionals will just stay working and racing age group for longer until they think they can earn $? Maybe we will have fewer athletes testing the waters as a Pro. Or they will just avoid MDot races? Or avoid MDot races where fast girls are racing? We will see what happens this year. But I do think we need more women, not less.

I’ve heard people comment that Chrissie Wellington will be laughing all the way to the bank. Will she really? I don’t think it’ll be much fun for her if no-one turns up to race against her because they might not get paid or get the Kona spot that they may want. From what I know about Chrissie she’s an advocate for women in sport, and wouldn’t be so heartless to be thinking of only herself.

I know and fully understand that WTC are a business and they need to make money, but they can do that whilst supporting the sport at the same time. I don’t think they are acting wisely when races like AbuDhabi, Rev3 and the Challenge Series are doing all the right things to attract Professionals. Historically Challenge Roth attracts the biggest pro field outside of Kona. The prize money is excellent, we’re treated well and it’s a “feel good” experience- we want to support a race that supports us! The Challenge CEO and race director Felix Walchshofer truly values us.

I honestly could go on and on- there are so many tangents to this whole discussion. I’m going to leave it there. I just want to be communicated with in a timely manner- before it appears on social media. I want to “want” to race MDot races and not feel like they are treating us with so little care, and trying to get rid of us. I honestly don’t know what the answers are to all the current problems in the Pro field, but I want to feel part of the solution.

Thanks

Charlotte

I wanted to share with you how we have changed our bike/run power interval brick for the better.

There are plenty of different types of bike/run bricks, all with different objectives. I wanted to share with you 2 very different ways of approaching the same training goal.

The goals for the bike

• To recruit more muscle fibres
• To make me stronger and better able to push bigger gears for longer

The goals for the run

• To teach me to run fast on tired legs at a high stride rate
• Increase aerobic capacity

The first brick I used at the end of 2007 to prepare for Ironman Western Australia.
The second brick I used at the end of 2008 also to prepare for Ironman Western Australia.

So the results are slightly comparable…

The 2007 Brick

15 mins warm up- spinning the legs

3 sets of

20 mins low cadence big gear, pushing at a moderate effort. I was given a HR zone to be in.

7 x 800ms on 3mins 10 seconds. Easy Jog 200m. (1st set 3:10, 2nd set 3:00, 3rd set sub 3:00s)

10 min spin warm down.

Total duration 3 hours.

The 2008 Brick

15 mins warm up spinning the legs

2 sets of

10 x 1 min, cadence of 40rpm, push as hard as you can, max effort. 1 min easy spin no effort.

2 x 2km max sustainable run. High cadence. 1 min recovery- (reduced as session repeated each week.)

10 min warm down spin.

Total duration, 2 hours.

My Brick comparison 2007/2008

	Pros	Cons
2007	Mentally Strong after session completion	Mentally destroyed if session poorly executed
	Stonger on the bike and able to hold pace for longer	Took too much out of me and too long to recover from
	Greatly improved aerobic capacity	Would dread the session before hand- trouble sleeping
	Excellent race result at IMWA in 2007- 1st in 9:00	Needed caffeine to get through the session, then unable to sleep post session
		High oxidative stress
		Session took too long to complete
		Ultimately left me feeling burnt out

	Pros	Cons
2008	Mentally Strong after session completion	None
	Session always manageable even with progressions
	Able to repeat session year round
	Quick to recover from
	Shorter session with same results
	Able to back up with another session the same day
	Greatly improved aerobic capacity
	Stronger on bike and able to hold pace for longer
	Excellent race result in IMWA in 2008- 2nd in 9:06

I think the 2 results I achieved are pretty similar. I actually put the 6 minutes down to lack of rest in race week and poor pacing on the run. Kristian’s race times for those 2 years were 8:57 and 8:58!

Perhaps more significant is the fact that less than a month post IMWA in 07 I became sick, I was totally run down and on empty- and looking back now I think I was pretty burnt out. It took more than 6 months to get healthy again. The training got me the result, but it wasn’t a sustainable approach.

Post IMWA in 08, I took December off as usual, then was able to resume training and race IMNZ placing 3rd on March 7th, and then feel good enough to back up and race IM China in April and win…The training was sustainable.

The 2 brick sessions I chose as examples indicative of the entire training approach from one year to the next. Likewise the impact of the sessions- the pros and  cons are also indicative of the entire training approach and not just these sessions in isolation. 2007 was much higher volume with intensity. 2008 was a much lower volume approach with intensity.

I think too many athletes believe that they have to complete large volumes to race well at Ironman and it just isn’t true. There is glory and chest beating from completing mind-bending sessions. I admit they were addictive in that sense. There is a time and place for challenging sessions, but it isn’t year round. There are too many excellent short course athletes killing it at long course racing to prove that the volume approach just isn’t necessary, efficient or effective.

These brick sessions were a part of the puzzle- not the entire puzzle. There are many other important factors, to name a few; the timing of the session within each week, within each block, the rest of your training plan, sleep, nutrition, stresses, circumstance…etc. etc.

I just wanted to demonstrate that the same goals can be achieved by training more efficiently, with better long term consequences. None of us want to be out there training longer than we need to- we want to spend time with our families!

To read more about my training approach now, please click here.

Some of you may know or have heard of Bradley Hoskings. He was the first age grouper, and 8th overall at Ironman Western Australia in December in 8.52. He gave so much on race day that he ended up on crutches the following day! He’s represented Australia 5 times on the Big Island. He is one of Australia’s best age group athletes…

Brad is also a father and a firefighter, an asset and an outstanding role model in his local community. Brad has been selected to take part in the “Tour of Duty” a team run from LA to New York! The aim?

• To honour the 411 emergency workers who gave their lives on Sept 11th 2001.
• To raise awareness of the role emergency workers play within our society
• To raise funds in Brad’s case – The Princess Margaret Children’s Burns unit.

As a firefighter Brad has seen first hand the life altering impact of fire. For this reason he has chosen The Princess Margaret Children’s Burn Unit as the recipient for his fundraising…

“As human beings we can either relate first hand or at least empathise with the intense pain and ongoing suffering associated with burns injuries; pain you wouldn’t wish on your enemy let alone a child.

With this simple humanitarian understanding I implore you to get behind the TOD run; know what it is we firefighters do and support our efforts to ease the suffering of these child burns victims by giving whatever you are able, no matter how small or large.” Bradley Hosking

Read more about Brad’s Tour of Duty run.

Support Brad by donating $s time or services, items for auction or simply by spreading the word.
Further details here

Help Brad reach his $50,000 target!!

I know we all get asked for donations from charities all the time. But this is one of our triathlon community members doing something exceptional …

Thanks

Charlotte

A friend recently said to me that I was infamous for my photos of big smiling faces in front of platefuls of food. I found this quite amusing, and on reflection probably true. When I look at my photos, I see they are mostly my post-race “junk” food binges! I think a psychologist might have something to say about that! ha! For me it’s all about “cor, look at this- isn’t this the tastiest thing you’ve ever seen??!!!”

Here are some of my favourites to make you smile.

I think most athletes let their hair down post IM, and the 90/10 balance gets pretty tipped! I get over it pretty quickly and start craving fruits and vegies. It’s good whilst it lasts. I think what’s really important is that you give yourself a mental break, and not be so strict for a few weeks. The key is to not allow it to go on for too long! Set yourself some new goals, and keep moving. Physically it’s the worst time for eating junk since training is low to none, but great for the soul…

Enjoy

Charlotte

What I eat is a vast topic. I’ve procrastinated over covering it for precisely that reason. I’m still learning and making adjustments to find the optimal diet. What I eat now is quite different to what I ate this time last year, the year before that and the year before that…So that also makes it tricky to offer solid concrete advice. It’s more “at this time, with the information I have, this is what I think…”

It’s not only what I eat that has changed, but when I eat it. Some foods can be better consumed at different times of the day.

How much I eat of different foods is also evolving. The ratios between carbohydrate, fats and protein and how much you need of each. I have never weighed or measured my food- and I don’t think I ever will. I’m talking rough calculations.

I’ve been taking photographs of my food for over a year now. Sometimes just pride in an awesome looking plateful! And sometimes I think it was a great meal idea that I’d like to pass on.

Why have I been changing my diet so frequently?

Good question, and these are my answers.;

1. Runners bottom! I could not go for a simple 30 minute run without having to route it via a bathroom. This was particularly true of afternoon runs. No pun intended:)
2. Bloating.
3. Increase performance
4. Injury prevention
5. Health

I have been able to change my diet quite radically because my husband is often the change instigator. We are both triathletes and both looking for the same results out of what we eat. Importantly we are both willing  and open to change. I understand that some couples and families will not have everyone wanting to eat the same and this would make changes much more difficult, but still not impossible.

I gave up my favorite fruit for 18 months because I thought it was the right thing to do. That was a sacrifice I was willing to make. However neither of us are saints! There have been times when we’ve been less conscious of what we’ve put in our mouths and it really did come back to bite us:) Thank goodness we’ve found evidence to support coffee drinking and dark chocolate consumption! What we have been is always willing to try anything that we’ve researched that sounds like a positive change. We both agree that we don’t know it all, so we’re still learning, adapting and refining our diets as we go.

In the coming posts my aim is to share with you some of the diets that we’ve tried and their impacts- good and bad. I’ll also do something with my library of meals! I can also recommend some reading you can do to understand the role food plays in terms of injury prevention and boosting performance.

The most important thing that I have learnt from all of this is that just because everyone else is eating it- it doesn’t mean it’s good for you! Conventional wisdom may be too inextricably tied up in the food industry to really give you the best information out there. Very sad, but true.

And even though I often think of food in terms of fuel, of course it’s much more than that. It’s a social thing, and there are often times when you really should be flexible so that you can enjoy life and not be a pain in the butt! Food is one of life’s simple pleasures, and herein lies the beauty of the 90/10 rule.

Charlotte

Like most people I know- I’ve just finished reading “Born to Run” by Christopher McDougall. The main feeling I got from it was a renewed passion for running, just wanting to run free! Just running for the sake of running, with no agenda, for the love of it. For that reason alone I would recommend this book to anyone who would like some fresh inspiration.

I loved one character, Jenn, and her approach to racing. Basically flat out until she couldn’t go anymore. It sounds exhilarating. However I’m not sure about her pre-race drinking:)

The book throws up a lot of controversial topics, ranging from shoes, injury management and causes, even diet. I do like a book that makes you think, and isn’t instantly forgettable. McDougall mentions studies that show a surprising correlation between cost of shoe and rate of injury! As cost increases, injuries rise rather than fall. The book throws up the questions, are we in shoes to make the shoe companies money? What about orthotics?

McDougall suggests that some medical professionals are a bit too quick to blame running for injuries, rather than the shoes- and hence the run technique. I think it’s a crying shame that people are told to stop running altogether when they get injuries that are in fact simple to fix.

My shoes have progressively been getting lighter and lighter, and less built up over the last 2 years, whilst I have been injury free. I’ve moved gradually over the last 2 years from training in “lightweight trainers” like the Nike Zoom Elite, to now shoes that are considered racing flats like the Nike Marathoner, Lunar Racer, Speed Spider and the Free 3.0. So for me, book confirms what Kristian and I have been thinking and doing, and that we’re moving in the right direction.

I’ve been making the move gradually, allowing my feet to adjust and get stronger. In January this year I finally threw out my orthotics. That was a fantastically liberating feeling. A pretty similar feeling to getting rid of the heart rate monitor! I didn’t like the idea of being dependent on them- like a crutch. I can’t tell if my lighter shoes have made me faster- there are simply too many other variables. They certainly have not slowed me down and it’s my longest spell injury-free. But I do agree that a lighter shoe puts you in a better position. One that is more upright with your feet landing underneath you, preventing the heel-strike.

A friend of mine tuned in on the diet aspect of the book. To be honest this part of the book washed right over me.

My take home message was to continue my gradual shift into lighter and lighter shoes. That the Trigger Point Performance Therapy approach to injury prevention and rehabilitation is the correct one. And that we are in fact “Born to Run”.

OOhh, and I do love a good quote…

“You don’t stop running because you get old.
You get old because you stop running.” Jack Kirk

“The best runner leaves no tracks” Tao Te Ching

So as the barefoot phenomenon gathers speed … pick up a copy of “Born to Run” by Christopher McDougall and see what all the fuss is all about.

Charlotte

P.S “Running makes me happy” Lorna Jane.

What I’m reading now…

I had no idea he had done this…

I think I did a record amount of tweets in one day for me- yes I was struggling for entertainment!

Swim conditions were close to perfect this year. Strong currents taking you out- and instead of swimming back against the current- there was close to no current at all. 100 athletes went sub 52 minutes!

The service that Aquashop offers is incredible. They are there for you on race morning to make sure you have your suit on properly- makes a big difference.

Lisa had a great swim and bike, but unfortunately a kick in the face in the swim ultimately ended her day early. Lisa had an awesome bike leg considering she started it with blood streaming down her face. But it came back to bite her on the run when her head was pounding…
Read her race report here
All in the bank for her next outing at the Busselton Half Ironman in May.
Frustration and disappointment- if channeled wisely can be great fuel for the fire!

Belinda was given a huge honour by being inducted into the Australian Hall of Fame at the carb party on Friday night. She is a true legend in the sport and it was well deserved.

Read Belinda’s comments here Yep she’s blogging again:) Catch her before she stops!

Scott also had a mishap on race day- stepped on something going into the swim and cut his foot open. He soldiered on to within 38 seconds of his PB time. Next time Scottie x

Follow Scott on Twitter

It was a great week catching up with everyone, helping people with their niggles and injuries, cheering…etc… The drive home took a heck of lot longer- we were exhausted. After some ebay chair shopping, we still had no room in the car but we stopped at Ikea anyway- my favourite shop.