There is nothing like some old school running from the greats to get the motivation flowing. Two of New Zealands greats, John Walker and Rod Dixon in action against Bayi and Prefontaine. They need to show more of this stuff at the schools these days, there are plenty more Walkers and Dixons out there....
Thursday, 28 April 2011
Wednesday, 20 April 2011
Last weekend Graham, Candice and myself made the hike to Auckland to compete in the King of the Bays ocean swim. It was a scheduled easy day on the legs, so I thought a good 2.8km swim effort would be a nice workout for the day.
For my third race out of four, the weather gods turned on a great show, plenty of rain, wind and a nice little swell rolling into Takapuna. Obviously it was to dangerous to hold the original swim from Milford to Takapuna and the orgainsers made the wise decision to make it a two lap approx 1000m swim. So after the cancellation of the orginial course we all jumped in some buses and made it to the orignal finish line area where they had made the new course. After sitting around waiting in my wetsuit for about 2hrs the motivation was starting to wear thin when we finally made it down to the beach for the start. Before I knew it, the gun was off, some guys with fresh legs where about 100m ahead and I swam, waded, dolphin dived, body surfed the two laps, and got to the finish line with not the best swim of my life.
Next little hiccup of the day, some one left our car lights on, so we had a flat battery, Bugger. Luckly Graham's parents were in the area so gave us a jump start. Some photos below
For my third race out of four, the weather gods turned on a great show, plenty of rain, wind and a nice little swell rolling into Takapuna. Obviously it was to dangerous to hold the original swim from Milford to Takapuna and the orgainsers made the wise decision to make it a two lap approx 1000m swim. So after the cancellation of the orginial course we all jumped in some buses and made it to the orignal finish line area where they had made the new course. After sitting around waiting in my wetsuit for about 2hrs the motivation was starting to wear thin when we finally made it down to the beach for the start. Before I knew it, the gun was off, some guys with fresh legs where about 100m ahead and I swam, waded, dolphin dived, body surfed the two laps, and got to the finish line with not the best swim of my life.
Next little hiccup of the day, some one left our car lights on, so we had a flat battery, Bugger. Luckly Graham's parents were in the area so gave us a jump start. Some photos below
 |
| On the start line |
 |
| Somewhere out there |
 |
| Choppy |
Sunday, 3 April 2011
Daylight saving has rolled around again, so its time to get the indoor trainer out more often and build some good leg strength. A lot of age group athletes I see, waste a lot of time during the winter just because of bad information out there on what you should be doing, ie the typical "build base miles for next summer"
If you want to build some strength on the bike and set some PB's next summer, jump on the trainer and get the legs working through some big gear and hard efforts. For example, one favourite session of mine is 10-15min wup/dwn with 3-4 x15min in a big gear pushing at around 40-50rpm. After the session you definitely know you have completed something and got some stimulus going in the muscles. Using the big gear you can not go anaerobic so there is very little chance of pulling your form down as Lydiard would say
My training has been ticking along nicely for the last week or so, getting some good sessions in which should see me fitter for my next race in Ironman Brazil in 8 weeks time. Time for a track session this afternoon which should be fun, as got a little group together to crank it out at the local Cambridge grass track.
Over and out
Keegan
If you want to build some strength on the bike and set some PB's next summer, jump on the trainer and get the legs working through some big gear and hard efforts. For example, one favourite session of mine is 10-15min wup/dwn with 3-4 x15min in a big gear pushing at around 40-50rpm. After the session you definitely know you have completed something and got some stimulus going in the muscles. Using the big gear you can not go anaerobic so there is very little chance of pulling your form down as Lydiard would say
My training has been ticking along nicely for the last week or so, getting some good sessions in which should see me fitter for my next race in Ironman Brazil in 8 weeks time. Time for a track session this afternoon which should be fun, as got a little group together to crank it out at the local Cambridge grass track.
Over and out
Keegan
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