Its been a while since I’ve updated here so time for a quick update. Been plenty of training done and a few test “events” thrown in for good measure.
Its now about 3 and a half weeks from Powerman Zofingen and all things are going well. Everything a slowly falling into place nicely. Trainings been nothing ground braking or radical just solid, honest and hard work. There has been plenty of great sessions, and there has been just as many bad but still meaningful sessions. Add to that a few big multi day blocks and you have my race build. Just been a matter of taking each session as it comes and get the job done as best as I can, something I let get to me mentally in the past.
I made a big commitment with myself when I first moved to being coached by Xavier to change my attitude towards training mentality and the way I would race. This change hasn’t come overnight and is still not quite 100% there in the execution but i’m getting close. It all came about with a few different chats with X about where I was and what he saw. Having that input from someone external made the choice that much easier to make the change by having the emotion taken out of it. I really feel this is starting to pay off for me.
Well still around 2 more weeks to tick off the final few boxes in this build till its taper time.
Until next time
Hopper
Thursday, August 15, 2013
Saturday, July 6, 2013
Disaster Racing; Mentalities of the wrong training
This is not really a conventional ‘what I’ve been up to’ post, it is more about just what a disaster race did to me mentally. It has only been in the last few months that I’ve been able to see the light and start to rebuild that damage. I have basically had to wipe the slate clean and rebuild. The post also somewhat follows up on a blog post my coach has posted on his training beliefs/methods. If you have not seen it you can check it out here, trust me it’s worth the read.
I’ll take you back to 6 weeks before Powerman Zofingen (PMZ) last year. I was on a high, I’d just run my first ever 1/2 marathon and managed to pull of a 1:24:29 on the back of 8 months running. This race was a big factor in me not going to race PMZ in the form I would have liked to. My run training was generally light on volume, around 40km a week absolute MAX!!, with ‘easy’ runs done off HR, then tempo and higher end stuff done off a mix of both HR and pace. Now this is where the issues with my training start to really show. Coming from a high level single discipline sport, cycling, I was already very aerobically fit. But through the years of training, my muscles become very efficient at doing one thing. What this pretty much meant is that I could run faster than my body could handle, or to put it in car terms: the engine was to powerful for the chassis. Neglecting this caused one big issue, that 1/2 marathon took me 2 weeks to recover from, and took so much out of me that my running never got back to that level before PMZ.
One big factor to falling into this training trap was the training methodology in cycling at the higher levels, and just how much it differs to triathlon. Well over 50% of cyclist these days use power meters for training, for good reasons. They make your road bike a rolling lab and you can train exactly at the levels that you need to be. For example, it takes X watts to ride in the peloton, or it takes Y watts/kg to make it over the climb in contact with the contenders. If you can’t produce those numbers then you may as well not turn up to race, it’s that simple. Now in Triathlon/Duathlon, it doesn't really matter as an age grouper if you can stay with the pack or not. You’re still potentially in the race, as long as you play your cards right. It’s dangerous getting caught up in these power numbers. Now with the time I’ve been training with and thinking about them, probably the best way most age groupers can use on is either when doing wind trainer sessions, or where the athlete doesn't see the numbers while riding, and the coach is the only one paying attention to them.
Now skip forward to race day. It was a complete F up on my part. You name a thing an age grouper does wrong on race day and I could most likely put a tick next to it. One of the biggest hits to me mentally, was that these were mistakes that I had enough experience not to make. I can sum up race day pretty simple:
First run
Bike
Second run
Then came another 2 disappointing races at Geelong and Melbourne for one reason or another. I was lucky I saw the light so to speak, about 4-5 weeks out from Melbourne and kinda got my shit together in those last few weeks, mainly through having the opportunity to train with Xavier and his athletes. That’s when I made the choice that he would be the man able to rebuild me, and help me get closer to my potential. Since then, we have been able to start undoing all the wrongs of the past, get rid of the bad habits and replace them with the right ones for me. And when I say me, I mean me. Just because they are the right ones for me doesn’t mean there exactly the right ones for you. Theres still a few little, and one big habit that we are just trying to bash out of me, but the changes are night and day for me.
Until next time
Hopper
I’ll take you back to 6 weeks before Powerman Zofingen (PMZ) last year. I was on a high, I’d just run my first ever 1/2 marathon and managed to pull of a 1:24:29 on the back of 8 months running. This race was a big factor in me not going to race PMZ in the form I would have liked to. My run training was generally light on volume, around 40km a week absolute MAX!!, with ‘easy’ runs done off HR, then tempo and higher end stuff done off a mix of both HR and pace. Now this is where the issues with my training start to really show. Coming from a high level single discipline sport, cycling, I was already very aerobically fit. But through the years of training, my muscles become very efficient at doing one thing. What this pretty much meant is that I could run faster than my body could handle, or to put it in car terms: the engine was to powerful for the chassis. Neglecting this caused one big issue, that 1/2 marathon took me 2 weeks to recover from, and took so much out of me that my running never got back to that level before PMZ.
One big factor to falling into this training trap was the training methodology in cycling at the higher levels, and just how much it differs to triathlon. Well over 50% of cyclist these days use power meters for training, for good reasons. They make your road bike a rolling lab and you can train exactly at the levels that you need to be. For example, it takes X watts to ride in the peloton, or it takes Y watts/kg to make it over the climb in contact with the contenders. If you can’t produce those numbers then you may as well not turn up to race, it’s that simple. Now in Triathlon/Duathlon, it doesn't really matter as an age grouper if you can stay with the pack or not. You’re still potentially in the race, as long as you play your cards right. It’s dangerous getting caught up in these power numbers. Now with the time I’ve been training with and thinking about them, probably the best way most age groupers can use on is either when doing wind trainer sessions, or where the athlete doesn't see the numbers while riding, and the coach is the only one paying attention to them.
Now skip forward to race day. It was a complete F up on my part. You name a thing an age grouper does wrong on race day and I could most likely put a tick next to it. One of the biggest hits to me mentally, was that these were mistakes that I had enough experience not to make. I can sum up race day pretty simple:
- ate wrong breakfast
- went out to hard in the first run
- tried to take on a gel at an intensity that was untried
- spew
- spend the next 4hrs not being able to eat
- still go out at goal pace on the bike even through I couldn’t eat.
- bonk
- walk a large part of the final run mentally shattered
First run
Bike
Second run
Then came another 2 disappointing races at Geelong and Melbourne for one reason or another. I was lucky I saw the light so to speak, about 4-5 weeks out from Melbourne and kinda got my shit together in those last few weeks, mainly through having the opportunity to train with Xavier and his athletes. That’s when I made the choice that he would be the man able to rebuild me, and help me get closer to my potential. Since then, we have been able to start undoing all the wrongs of the past, get rid of the bad habits and replace them with the right ones for me. And when I say me, I mean me. Just because they are the right ones for me doesn’t mean there exactly the right ones for you. Theres still a few little, and one big habit that we are just trying to bash out of me, but the changes are night and day for me.
Until next time
Hopper
Thursday, July 4, 2013
Let The Fun Begin!!!!!!
Been a bit since Ive updated here. Theres been a few things happen since the last post. My run focus block of training has ended finishing off with a hilly 12km TT, a half marathon and a 4km TT over 3 weekends. Was happy with all performances in these, especially in the half marathon where I managed fairly even Km splits. I have also gained my first official sponsor, L.J. Hopper Photography. You can cheek him out at www.ljhopperphotography.com. New training and race kit is on the way.
We are siting now just over 9 weeks out from Powerman Zofingen which means things have become serious. Trainings been ramping up now these last few weeks. Sessions are done less at easy or hard, and more done in heart rate zones or at a particular pace, especially on the bike. This is something that I’m able to be very controlled with and defiantly have allowed me to make gains quickly. I have trained this way most of my athlete life which has positives and negatives. Some of the big negatives is that it becomes mentally draining and you can lose touch with what your body is doing, thats why this time I have reserved this method for my main build phase only. Its all part of bringing more balance to my training and life, something my coach is big on! I feel that is is working exactly as I had hoped it would work. the brains fresh and focused which means staying with these numbers mentally easier plus means I don't have to think about hitting the numbers I just go out and make it happen. I like to call it entering Peter Reid mode. For people that don’t know Peter was well known for being extremely focused and dedicated to his training, except he was this way for most of the year which ultimately lead to him being hurt mentally from the sport, thats another reason why I have done things the way I have.
Sticking to the numbers was one thing I identified as something I didn't do last year, especially on the bike. Instead of working on staying in my current zones and allowing power to increase, I rode at a power I wanted to ride at race day hoping that the duration I could hold that power would increase. Big mistake and resulted in me spending way to much time in the gray area, not getting the volume required in on the bike and impacted my ability to get in the run training needed.
I’m currently happy where most of numbers are sitting at this stage. Running wise I’m about 5% quicker for a given zone than what I was before last years race with still the really work to be done. On the bike I'm about the same if not a little lower then where I was last year, which is actually where I want to be. Last year around this time I was coming off a cycling racing block, which I think may have effected my final build for the race. This year we are building the bike and run up together which is the key and I’m confidant that we are going to get it right. Last year I peaked my run around 6 weeks out and never really reached a peak on the bike. This was a big learning experience for me, which more information was gained through my IM Melbourne build.
Last weekend was the first big weekend of training that I’ve gone through this build. 158km hilly ride on Saturday ended with me not in a great way. Poor prep with nutrition left me around 100cal an hour short, partly due to not reading labels. Amateur mistake but a wake up call that has come early enough in my build. These nutrition issues and bad habits are something I want to get nailed down asap and replace with the right ones. Was able to turn things around a little bit Sunday with a good hilly 17km run. Legs pulled up good and felt fairly comfortable on the climbs which is key.
I’ll be updating here a bit more regularly now that the fun has began,
Until next time
Hopper
We are siting now just over 9 weeks out from Powerman Zofingen which means things have become serious. Trainings been ramping up now these last few weeks. Sessions are done less at easy or hard, and more done in heart rate zones or at a particular pace, especially on the bike. This is something that I’m able to be very controlled with and defiantly have allowed me to make gains quickly. I have trained this way most of my athlete life which has positives and negatives. Some of the big negatives is that it becomes mentally draining and you can lose touch with what your body is doing, thats why this time I have reserved this method for my main build phase only. Its all part of bringing more balance to my training and life, something my coach is big on! I feel that is is working exactly as I had hoped it would work. the brains fresh and focused which means staying with these numbers mentally easier plus means I don't have to think about hitting the numbers I just go out and make it happen. I like to call it entering Peter Reid mode. For people that don’t know Peter was well known for being extremely focused and dedicated to his training, except he was this way for most of the year which ultimately lead to him being hurt mentally from the sport, thats another reason why I have done things the way I have.
Sticking to the numbers was one thing I identified as something I didn't do last year, especially on the bike. Instead of working on staying in my current zones and allowing power to increase, I rode at a power I wanted to ride at race day hoping that the duration I could hold that power would increase. Big mistake and resulted in me spending way to much time in the gray area, not getting the volume required in on the bike and impacted my ability to get in the run training needed.
I’m currently happy where most of numbers are sitting at this stage. Running wise I’m about 5% quicker for a given zone than what I was before last years race with still the really work to be done. On the bike I'm about the same if not a little lower then where I was last year, which is actually where I want to be. Last year around this time I was coming off a cycling racing block, which I think may have effected my final build for the race. This year we are building the bike and run up together which is the key and I’m confidant that we are going to get it right. Last year I peaked my run around 6 weeks out and never really reached a peak on the bike. This was a big learning experience for me, which more information was gained through my IM Melbourne build.
Last weekend was the first big weekend of training that I’ve gone through this build. 158km hilly ride on Saturday ended with me not in a great way. Poor prep with nutrition left me around 100cal an hour short, partly due to not reading labels. Amateur mistake but a wake up call that has come early enough in my build. These nutrition issues and bad habits are something I want to get nailed down asap and replace with the right ones. Was able to turn things around a little bit Sunday with a good hilly 17km run. Legs pulled up good and felt fairly comfortable on the climbs which is key.
I’ll be updating here a bit more regularly now that the fun has began,
Until next time
Hopper
Sunday, May 19, 2013
Learning to Love To Run Again!
Been a few weeks now since I’ve last updated here. Pretty much since that update I’ve have been spent working largely on my run and the issues I have with that area as well as laying down a solid foundation for the work that's to come. A lot of my runs haven’t been long but there is a lot of them in a week. The bodies getting stronger and little things like form brake down.
The other big improvements with my running have come from mental changes. I’ve been able to get my hands of some information from so very high end coaches on the mental side of not only running but sports performance. This was a game changer for me as I have been able to find that ability to suffer again or I really should say not suffer. I looked into the brains role in dictating athletic performance. Its some non conventional stuff but it looks at us not as humans but as mammals which after all is what we really are. If you understand what the research is finding, I feel you can start to understand what actually makes coaches like Brett Sutton so successful.
At the same time I’ve looked at how the African runners approach there running and the little things they do. The main one is I’ve been doing a lot of running off road and its not because its a softer surface, thats just an added bonus. Running off road has a whole range of bonuses plus as PM Zofingen is 70% off road it just common sense. I’ve also looked at how they look at running from a mental side and thats allowed me to really start to get in touch with my body.
I had my first little test hit out on Saturday, a 12.3km TT around a hilly loop. Nothing special time wise but shows the work I’ve done and the program Xavier has penned out is working and we are where we want to be at this stage. Still plenty of hard work to be done, especially knowing how my body reacts to workload. Until next time
Hopper.
The other big improvements with my running have come from mental changes. I’ve been able to get my hands of some information from so very high end coaches on the mental side of not only running but sports performance. This was a game changer for me as I have been able to find that ability to suffer again or I really should say not suffer. I looked into the brains role in dictating athletic performance. Its some non conventional stuff but it looks at us not as humans but as mammals which after all is what we really are. If you understand what the research is finding, I feel you can start to understand what actually makes coaches like Brett Sutton so successful.
At the same time I’ve looked at how the African runners approach there running and the little things they do. The main one is I’ve been doing a lot of running off road and its not because its a softer surface, thats just an added bonus. Running off road has a whole range of bonuses plus as PM Zofingen is 70% off road it just common sense. I’ve also looked at how they look at running from a mental side and thats allowed me to really start to get in touch with my body.
I had my first little test hit out on Saturday, a 12.3km TT around a hilly loop. Nothing special time wise but shows the work I’ve done and the program Xavier has penned out is working and we are where we want to be at this stage. Still plenty of hard work to be done, especially knowing how my body reacts to workload. Until next time
Hopper.
Friday, April 19, 2013
Changes
Over the last few blog posts I’ve been mentioning that I’ve been in the process of making some changes. These have turned out to be both in my personal and sporting lives. Some of these have been major, some have been minor, some are new, some are going back to whats worked before. Firstly I got engaged to my lovely Girl Friend Dani. She has been/ put up with me for just under 4 years now and has helped me greatly with the balance in my life.
Now for the sporting changes. The first one has been to start working with Xavier Coppock as my coach. I’ve known Xavier for a fair few years going back into my cycling days and feel that this is the right move for me to progress. With the change of coach comes a change in how I am planning to race. This is only a small change but its a move to making me a more rounded athlete.
The next change is diet related and shifting back towards the way I ate in the last year I focused full time on cycling. That was when my weight was at its lowest and my performance and numbers ware at there best. Now I was still a fair way off what I could have been weight wise at that stage and I really believe that I was one of the reasons why it didn’t work better than what it did. All I will say is that its far from a conventional endurance athletes diet, but its what works for my genes. I will not preach it or even really say what it is at this stage for that reason. I’ve also been doing a fair bit of research on a few different areas from hydration to how the brains involved in performance. Some interesting and good findings found from it that will go towards those little 1% gains which all add up.
As for training, the first block in the lead up for Zofingen started this week. Some changes already being felt. A fair bit of running involved which I’m actually looking forward.
Until next time
Hopper
Now for the sporting changes. The first one has been to start working with Xavier Coppock as my coach. I’ve known Xavier for a fair few years going back into my cycling days and feel that this is the right move for me to progress. With the change of coach comes a change in how I am planning to race. This is only a small change but its a move to making me a more rounded athlete.
The next change is diet related and shifting back towards the way I ate in the last year I focused full time on cycling. That was when my weight was at its lowest and my performance and numbers ware at there best. Now I was still a fair way off what I could have been weight wise at that stage and I really believe that I was one of the reasons why it didn’t work better than what it did. All I will say is that its far from a conventional endurance athletes diet, but its what works for my genes. I will not preach it or even really say what it is at this stage for that reason. I’ve also been doing a fair bit of research on a few different areas from hydration to how the brains involved in performance. Some interesting and good findings found from it that will go towards those little 1% gains which all add up.
As for training, the first block in the lead up for Zofingen started this week. Some changes already being felt. A fair bit of running involved which I’m actually looking forward.
Until next time
Hopper
Friday, March 29, 2013
Ironman Melbourne Race Report
Well race day has come and gone. Just like most people mine was full of up and downs with mine ending in the ultimate down of sitting on the side of the road waiting for the Sag Wagon. This was thanks to me popping my 5th lumbar out in my back and my Tensor Fascia Lata tightening up. Not the way I had planned for it to go but thats racing.
Was fairly excited on hearing news that the swim had been shortened. I had a shocker in the water just couldn't get going. I have done plenty of training in those conditions but when you add 2200 others with a lot not experienced in them it makes for one hell of a swim when your towards the back. had people swimming over the top of me all the way out to the turn buoy. The turn buoy it self was a shocker 180 degree u bolt around a single buoy mixed with all those athletes meant you were stopped and dealing with head on swimmers. A large number of athletes just turned around early. there were a couple of different options race organizers could of done to help stop this issue around the turn buoy but it is what it is and you deal with what your giving on race day.
Got out of the water and made up a bit of time duck diving and running on the beach. Got though transition and on to the bike and felt good straight away. I have had a few (BIG) issues with pacing before so was pleased I was able to keep it under control in the head wind on the way out. Had about 30 people drafting me at one stage in the head wind. The tail wind section was great just cruising back down the freeway was fun, a few people tried to hang on but they didn't last long. Went though the first lap in 2;25 which was right on target and watts on target too. Got to around the 110km mark and started to have some issues with my lower back and hip on the left side of my body then a few KM later had the pains started to shoot down my leg, stopped a few times trying to stretch it out with no luck. tried to limp my way back to T2 but body wasn't going to let me and had to get a TO to help me off my bike. spent a fair bit of time crying on the side of the road while I waited 2.5hrs to get picked up by the sage wagon.
Here is a link to my SRM file on training peaks for anyone interested
http://www.trainingpeaks.com/av/2AKVJZYCFML2E35G6H42R3253Y
I would like to give a big thanks to my Mum and Dad for being there on race day, my GF Dani for putting up with me through all the training and all the support from random supporters out on course. To all the volunteers and race officials thank you because with out you there is simply no race.
It was a shit way to finish the day was really looking to finish and get another long race in my legs before PM Zofingen this year. About the only positive to come from it is that I didn't go deep at all so will be starting my prep a lot fresher and sooner. This is not the first time I've had hip issues on the bike so may need to go back to the drawing board there. Time to move on and except what happened. Plenty of work to be done before Zofingen included starting to shift my strength to make me a more rounded athlete.
Until next time
Hopper
 |
| Happy to be on land. |
Was fairly excited on hearing news that the swim had been shortened. I had a shocker in the water just couldn't get going. I have done plenty of training in those conditions but when you add 2200 others with a lot not experienced in them it makes for one hell of a swim when your towards the back. had people swimming over the top of me all the way out to the turn buoy. The turn buoy it self was a shocker 180 degree u bolt around a single buoy mixed with all those athletes meant you were stopped and dealing with head on swimmers. A large number of athletes just turned around early. there were a couple of different options race organizers could of done to help stop this issue around the turn buoy but it is what it is and you deal with what your giving on race day.
 |
| Before things went pear shaped. |
Got out of the water and made up a bit of time duck diving and running on the beach. Got though transition and on to the bike and felt good straight away. I have had a few (BIG) issues with pacing before so was pleased I was able to keep it under control in the head wind on the way out. Had about 30 people drafting me at one stage in the head wind. The tail wind section was great just cruising back down the freeway was fun, a few people tried to hang on but they didn't last long. Went though the first lap in 2;25 which was right on target and watts on target too. Got to around the 110km mark and started to have some issues with my lower back and hip on the left side of my body then a few KM later had the pains started to shoot down my leg, stopped a few times trying to stretch it out with no luck. tried to limp my way back to T2 but body wasn't going to let me and had to get a TO to help me off my bike. spent a fair bit of time crying on the side of the road while I waited 2.5hrs to get picked up by the sage wagon.
Here is a link to my SRM file on training peaks for anyone interested
http://www.trainingpeaks.com/av/2AKVJZYCFML2E35G6H42R3253Y
I would like to give a big thanks to my Mum and Dad for being there on race day, my GF Dani for putting up with me through all the training and all the support from random supporters out on course. To all the volunteers and race officials thank you because with out you there is simply no race.
It was a shit way to finish the day was really looking to finish and get another long race in my legs before PM Zofingen this year. About the only positive to come from it is that I didn't go deep at all so will be starting my prep a lot fresher and sooner. This is not the first time I've had hip issues on the bike so may need to go back to the drawing board there. Time to move on and except what happened. Plenty of work to be done before Zofingen included starting to shift my strength to make me a more rounded athlete.
Until next time
Hopper
Thursday, March 21, 2013
Time To Go Race!!!
Well the Ironman circus has hit the town. Its now 3 sleeps till race day and that means one thing, I’ve got more energy than I know what to do with thanks to taping for the last 10 or so days. The body is starting to come good and I’m as ready as I can be to step into the unknown for me.
Since Geelong Ive been able to string together a fairly solid block of training. Things haven’t always gone to plan or been the greatest block but its been honest. I’ve blown up on many occasions for a number of different reasons but every time its happened I’ve looked at why/how it happened and made changes to try stop it happen again. I have to give a big thanks Xavier Coppock, Ben Hughes, Ben Robinson, Kane Roach, Adam McCarthy, Adrian Brunato, Clayton Stairmand, Damo Harris, Jerome Peyton, Tom and anyone else who I have been able to train with in the lead up to this race. I have to give an even bigger thanks to Xavier for helping me keep on track and passing on some of his endless knowledge.
I have had a few different goals I have wanted to get through this experience. Some I will not know if I have achieved till after I cross the finish line but there are a few I have already achieved. The big one is that I’ve continued to learn and gain more experience in how I need to train and prepare for Long distance multi sport races. the first one is that I’ve been able to maintain some type of fitness and focus in my training so I’m in a good position to start my prep for Powerman Zofingen.
Moving forward after Ironman Melbourne, theres a few different things that I’m starting to work on and plan which I’ll explain more after the dust has settled from Melbourne and things are finalized.
Finally Good luck to all the athletes racing IM Melbourne.
Until after race day
Hopper
Since Geelong Ive been able to string together a fairly solid block of training. Things haven’t always gone to plan or been the greatest block but its been honest. I’ve blown up on many occasions for a number of different reasons but every time its happened I’ve looked at why/how it happened and made changes to try stop it happen again. I have to give a big thanks Xavier Coppock, Ben Hughes, Ben Robinson, Kane Roach, Adam McCarthy, Adrian Brunato, Clayton Stairmand, Damo Harris, Jerome Peyton, Tom and anyone else who I have been able to train with in the lead up to this race. I have to give an even bigger thanks to Xavier for helping me keep on track and passing on some of his endless knowledge.
I have had a few different goals I have wanted to get through this experience. Some I will not know if I have achieved till after I cross the finish line but there are a few I have already achieved. The big one is that I’ve continued to learn and gain more experience in how I need to train and prepare for Long distance multi sport races. the first one is that I’ve been able to maintain some type of fitness and focus in my training so I’m in a good position to start my prep for Powerman Zofingen.
Moving forward after Ironman Melbourne, theres a few different things that I’m starting to work on and plan which I’ll explain more after the dust has settled from Melbourne and things are finalized.
Finally Good luck to all the athletes racing IM Melbourne.
Until after race day
Hopper
Subscribe to:
Posts (Atom)