Hawaii Ironman Blog

2011 Hawaii Ironman Blog with Tim Lang and Peter Mauro

2 athletes from TeamTSO have qualified for the 2011 Hawaii Ironman. Below is a blog of their training in the lead-up to the big day.

Tim Lang: Tim has previously qualified for Kona over 10 years ago, however he was keen to redeem himself and race to his potential. Tim joined TeamTSO a year ago, and has improved ever since. He recently recorded a PB of 4:21 in the Yeppoon 70.3, and qualfied for Hawaii with a 9:46 at Ironman New Zealand. He is racing in the 40-44 age group.

Peter Mauro: Peter qualified at Ironman Korea in July, finishing 2nd in the 30-34 age group. His best time is 9:40 over this distance, however with a little more structure and consistency to his training, should be able to improve this further in the next 12 months. His plan is to have a solid race across all 3 disciplines in Kona. Peter has been receiving training programs from TeamTSO coach Boyd Conrick. Boyd has a best Ironman time of 8:45 racing professionally, and knows this game inside out.

8 weeks to go....

From Peter....I've just started my biggest block of training, and it's very tiring! Juggling 3 jobs and Ironman training certainly isn't easy. Boyd has me on track, and gave me some solid sessions to complete this week. The key swim set this week was 25 x 100m on 1:35. The first 5 I had to hold 1:15, and the rest 1:20. I achieved this set, holding around 1:18 for the last 20. Double run on Tuesday was tough. 5km at 4:00/km in the morning after the squad session, and then 25km at lunchtime quite firm, about 4:20/km pace. The legs were tired after this. I find recovery is a challenge, so Boyd reduced my weekly mileage to focus on quality rather than quantity. Friday was my long simulation of 6 hours. I rode with another TSO athlete Hugh Bonney, who is also going well. We rode 5 hours tempo, around 35km/h on a windy day. I struggled in the first 2 hours, then came good and rode hard for the rest of it. I find this happens with residual fatigue from other sessions. I then ran 15km off the bike at race pace and felt awesome.

From Tim.....This race to me is the pinnacle of the sport. I have qualified 4 times, and raced once. That was 20 years ago, I think Mark 'the grip' Allen won the race. Back then I was a boy, and had no idea, haha still don't. The thing is with this race, you have to train through Winter, and then back up the next season. This time around I want to enjoy the race, and let my family and friends experience the greatest one day race on this planet. As anyone knows, the training for an Ironman is hard, but to have a young family, and my own business, and a wife that puts up with me and all of my crap, still I choose to do it and I love it. With 7 weeks to go, I am happy with my preparation, and do have to thank Bevan, KB and Trace. The training totals for this week were 5 swim sessions, 500km on the bike, and 80km running.

7 weeks to go...

From Peter...Well, this week started pretty rocky, and finished strongly. All over the shop! Got hit with a 24 hr virus on Saturday and was hit for 6. In bed at 4pm and up at 9am the next day! It was hard to even lift a spoon out of the cutlery drawer! Took the sessions fairly easy over the next few days, but got them done. Started feeling strong again Thursday, punching out 4.5km in the pool and holding around 1:20/100m for the main set. Friday was a big day with the boys, and I hit 190km on the bike and a short run off. It's important not to miss these key sessions just because of a minor race on the weekend. We can't lose sight of the bigger picture (Kona), and it would be silly to taper 6 weeks out. So off we went! Saturday I completed a 2km swim set, testing out the TYR swim suit with a few sprints. Sunday I averaged 3:58/km for the Lake Macquaire half marathon, and was stoked with this. I held a consistent pace the whole way, right on my threshold HR. I have to be careful with my calf, since the operation a few years back, that I don't do anything too fast and tear it. I took it out fairly conservative because of this, and was a few minutes down on the front group at half way, however I back ended the run really
strongly. Very happy for my squad who all SMASHED it, with Langy taking a minute off last years time and doing 1:19 in the 40-44 age group.

From Tim...
This week was a bit interrupted, with a trip to Canberra for Callams' nationals (4 days). I don't know how any athlete can train through a winter in Canberra..bloody freezzzzzzing my butt off. I got all the sessions done, 3 x sessions in a 50m pool, 27 degrees, beautiful. Also had a double run of 2.5 hrs in the morning easy, then a 40 min arvo run at race pace. Had a session with Pete, Cambo, and Struggla on Friday; 3km swim, 190km bike, 1hr run, all pretty solid. Thanks for the company boys, and then ran the lake half Sunday 79.31. I have to mention my 2 boys this week. Callam hasn't trained for the best part of a month (knee problem), yet gets to Canberra and he declares I'm going to win this, I had to laugh. Anyway he proved me wrong, picking up a Silver and Bronze in the teams and road relays. We are all very proud of you, and also little Zacky for being Callams no.1 supporter and 6th at the kids scamper at the lake half...well done little man.

6 weeks to go...

From Peter....
This week started with very sore legs! Those half marathons certainly take it out of you. A few aerobic sessions to start the week, with the legs coming good by Wednesday. Punched out a good swim set Wednesday morning. Repeated sets of 300/200/100 freestyle off short rest. Was holding 3:58/2:35/1:15, which I was happy with. At lunchtime, 2 hours on the bike with a few threshold efforts. Friday came, and it was time for my simulation day. 5.5 hours on the bike including 3 x 1 hour time trials. I was really happy with this session, as I was riding 15 watts higher at the same HR in the efforts, which shows my cycling is improving. I then ran 16km off the bike at 4:20/km pace. Felt really strong. Sunday morning was a club triathlon at Singleton Army Barracks. 500/20/5. The legs were a little tired, however I managed to win the race by around 1 minute. The positive sign is that I am recovering quicker. I was really happy with my wattage on the bike, as I was riding at a HR 10bpm lower than 4 weeks ago, yet producing the same watts. I then ran a controlled 5km in around 19 minutes. Looking forward to coach Boyd coming out with me on my long run in the next 2 weeks to hand me drinks.

From Tim...
This week has been a bit of a disaster. I woke up Monday morning after the half marathon, and I could not walk. The physio said "Plantar Fasciitis" was the diagnosis. I can't believe my luck of late. If this race isn't testing enough!!! All that aside, my progress and training is going OK, it's my head that's letting me down. Having an injury really has me losing my confidence. I'm not the athlete that can sit and rest!!! I need to do the miles to assure and reassure myself that I have done what needs to be done and more. We are 5 weeks out and my training volume is at peak. I have introduced some ski paddling to my training and MTB riding, each helping with some cross training, but it's mainly in preparation for the Gloucester Mountain Man next weekend...pending how my heel holds up :( I have had a cortisone injection this week to speed my progress along and plenty of icing. Diet: You get advice about diet and ideal weight for race day, some of it contradictory, but for me, it's about eating right and trimming down leading into the race. I'm happy with my weight having really trimmed up in the past 2 weeks. I am really looking at my diet and fuelling as I count down to Hawaii.

5 weeks to go..............

From Peter........
I had a head cold at the start of the week, so I spent Sunday/Monday trying to get over this, with the sessions being really easy. Had my long run on Tuesday, and I still felt a little light headed. Planned on starting to see how it went. The first hour was at 4:45/km, on my undulating 3km loop that I use. The second hour was alternating 4:10/4:20/4:45 per km, and I started to feel strong. The final 30 minutes was 4:45/km again. Happy with this session. Wednesday I completed some threshold efforts on the bike, and was hitting good wattages. Friday was my simulation day again. I swam 3km with some sprints to prepare for the start, then rode 5 hours on the Hawaii Ironman course indoors. I pushed this at 80% the whole time. I then ran 20km off the bike at 4:30/km on the treadmill. Tough session, however I am recovering faster now that I am fitter. I went up to compete in the Gloucester Mountain Man with the TSO squad. Thanks to all the guys wearing the team gear! We ended up winning thanks to Stoj and Stowey. I lost my shoes running in the mud that many times, I think I will wear different shoes next year. After going back to get them, I still ran a time I was happy with. Rushed back for transitions squad Sunday arvo, to see Hugh, Bryce, and Elliott tearing the set apart. Bryce got 2nd in the Tomaree Club race that morning. Also thanks to Jade for making it a great weekend.

From Tim.......
This week started off with trying to get my foot right. John Siede had taped it, and had great success. I am finally back running. Had 3 runs this week, for up to an hour, and 4 rides with 5 hours on the wind trainer (bloody rain), and got off for a 1 hour run with Struggla, and a 30 minute paddle. Did my 5 swim sessions like clock work. Saturday travelled up to the Gloucester Mountain Man after swim squad. I love this race, as the local hospitality is second to none. Anyway, had a good MTB, 2nd off the bike with Struggla paddling in front. I was trying to stay in touch. Then 2 blokes came past. I was in 5th now, and then I pulled back 2 spots on the run. Struggla was having a bad day, but I ended up behind him in 3rd, and Stu was 1st. Had a good weekend with the boys. Thanks to Cambo, Paul and Adam for handling for us. With 4 weeks to go, the next 2 weeks are going to be big things. Heading in the right direction with the fastest run split today. Very happy. Have to give Struggla a mention with training, no crap, just a rip in attitude, I love that. Also Rich for keeping my head positive, and getting me to ask questions.

4 weeks to go.............

From Peter............
It was "Hell Week" this week, however don't let the name fool you, it was actually pretty good, because all the targets were met, and I feel really strong. In this preparation, recovery has been the nummber 1 priority. No junk miles adding to the fatigue levels, big cool down after each session, hot/cold showers, compression straight away. I have been trialling 100% Whey protein, which Huddo from my swim centre gave me, with huge success. It contains the branched chain amino acids, and I find that I am recovering so much faster when I have it after each session. I have also been using the TeamTSO altitude machine, which I feel is also helping a lot. On Tuesday, coach Boyd Conrick set up a KONA simulation course around Redhead. He rode the MTB next to me and handed me drinks. I ran 40km on this day in just over 3 hours. It was hilly, and I was very happy with this. On Wednesday, I completed a series of threshold efforts on the bike, and was riding 20 watts more than last week. Stoked. I also completed a swim set at Valentine after squad, 15 x 200m freestyle on 2:55. I held 2:30 for these and was stoked. Friday was my final big simulation, 3km swim set/180km on the bike/20km run. Spread through the day. I was swimming 30 secs flat for the hard 50's in the pool. The ride was done in the hottest part of the day to prepare for the race, no stopping, and over the hills. I was stoked, because even with the warm up and cool down + recovery between efforts, I still rode 5 hours. I then ran 20km off the bike at 4:30/km pace. Very tired but very happy. Sunday I completed another 3 hour session, and the legs felt good. All signs are positive now with 19 days to go. Obviously, it would be much better if I could train in the TeamTSO squad and do all of the squad sessions, as this would lift my performance, however I chose to coach this squad, and I draw just as much satisfaction from watching my athletes succeed. I was over the moon last year when Charles Rodgers from my squad went 9:14 in his first Hawaii Ironman. I hope to see Langy achieve a great result too this year.

From Tim.............
This week I have started to feel like I am getting somewhere. I did 500km on the bike, 80km of running, and 5 swim sessions. My main session of the week was Friday, with a 3km swim, 175km on the bike, and a 30km run off the bike, SOLID the whole way. The numbers are finally coming my way. I then backed up Sunday with a 3 hour run and 40 minute recovery water run. The last few weeks I have been going over my mental approach to the race. I race the best when my mind is blank and no negative thoughts only positive. This also goes for race nutrition, practicing what I will be eating. This includes breakfast, to make sure I get enough calories in. Well, with 20 days to go, my form has nearly been the best of my career, with placings in the last few races, I could not be happier. With this race, the main factors are heat and wind, so not to ride too hard too early, and get carried away. Stick to the HR and get the calories in when feeling good, because at the end of the day, there is going to be a point where you are having a bad section. Also got to mention the coaches at the camp on the weekend, Steve, Mario, Nev, Scotty, and Glen, for taking Callam. I really believe in these camps as they are good for character building for the kids, and of course, they make friends for life. Thanks guys.

3 weeks to go............

From Peter.............This was my last big week of training. I am now moving into the last 14 days of the preparation, or taper, and it's something that becomes quite individual. Myself, I perform much better when I am fully rested, so my volume will be dropping quite dramatically. In terms of this program, I am in better shape than I have been in for any other Ironman, so there will be no excuses come race day. This week, I completed a double run on Tuesday. 8km in the morning, with the middle 5km in 19:30. Just solid. Then 25km at lunchtime. The first hour was at race HR over the hills in glenrock, then; 3 x 3km on the hard surface. 2km at 4:00/km, 1km in 4:30. The final part was repeated 30 second hard efforts or surges. Legs were tired, but I was happy with the session. Wednesday morning the legs were really heavy. I threw on the sleeveless wetsuit, and did a hard swim set. 7 x 400m on 5:50.
First 3 were; 4:58, 4:54, 4:52, then 2 x 5:06, then 2 x 5:15. I swim about 2-3 secs quicker per 100m with the wetsuit, so was stoked with these times. At lunchtime after work, I completed some tempo efforts on the bike, and hit a new PB of 323 watts, which I am really happy with. I felt bulletproof in this session. Friday was the last big simulation. 3km swim set with some deep water sprint starts, 4:15 on the bike with 3 x 40 minute TT's. I rode over the hills near Karuah/Swan Bay, and averaged 38kph. I have improved another 20 watts since last week. I then ran 15km on the treadmill at 4:15/km pace. I tried to race the club race on the weekend, however the legs were too tired, so it was done at IM pace instead. I have ticked all the boxes now, fingers crossed it all comes together.

From Tim...........This week started with swim squad and a recovery ride on Monday, then a massage with my calf coming up a bit sore. Tuesday morning had a run with Nathan and Rich - 1.20 solid. In the afternoon I did hills with TSO, 70km, the calf was still sore, so I iced it. Wed AM swim squad, then headed out at 1pm for 100km on the bike. I got home and went straight to the physio who smashed my calf...I was crying on the bed, he said it was tight. Thursday morning had it off. I got home and did a water run in the pool for 1 hr, then went to swim squad. Friday 3km swim session, then headed out for a 180km with Cambo and Nathan. This ride turned into a bit of a killer for Nathan, as he wasn't that well. Anyway after toilet stops, coke and red bull, and chocolate...he turned early and went home. It was windy and hot - perfect - headed out on a run 1 hr solid. Finished with a dip in the pool and massage. Sat morning headed out with Rich for a recovery ride, and then TSO swim squad. Sunday I headed down to the CCTri Club Race and had a good hit out with the boys. This week saw the release of the documentary by our friend Tracey Andrews. For the last 12 weeks she has been following my training and life. I must admit I was a bit overwhelmed by the support and love shown by family and friends. I really appreciate Tracey's time and energy into this. I love you like a sister Tracey.

2 weeks to go............

From Peter......Well, it's the final week before I leave and the next blog will be a race report. Everything has gone well, and I have done as much as I could realistically do working 3 jobs. I am looking forward to getting out there and racing! This week I made a few tweaks to the bike set-up which gained me 7 watts at the same HR. It was a light week, about half of what I normally do. Next week even lighter! Looking forward to that. It's weird...I feel like I am hardly doing anything! Tuesday was 22km worth of running at race pace. Wednesday I completed a set of 8 x 200m in the pool on 2:50, and held 2:32 for the first 4, then 2:38 x 2, then 2 x 2:40. The majority of sessions this week were done in my heat chamber I set up at home, 40 degrees, and it's making a difference. Acclimatisation is the key for this race, coming from our winter, as the few days we are there isn't enough. I have to thank the following people who have helped me in this preparation; Boyd Conrick for the training program, Dave Perry for the massage, Dave Mitchell for the work on my bike, and all the TeamTSO squad members who trained with me and pushed me. Easily the best squad around. Thanks guys!

From Tim......This week has been all over the place, i'm still trying to get my calf right. I had a couple of sessions at the physio with some acupuncture. This week I got my 5 swim sessions in, with a 2km TT on Saturday in 28:11 which was good. As for the bike, I cut my mileage in half this week. Main session was Friday 80km with a 30 minute run. Very strong headwinds, perfect. Ran 4 times this week, once again cutting my mileage in half. I did a 6km effort on Thursday at track, and felt good! Flying out Monday, and feeling happy with my preparation despite the injuries. I am comfortable where my numbers are sitting. Looking forward to getting to Hawaii and settling in with the family. It's been a long winter and I really appreciate all the support and advice from my training partners, coach, family and friends. Quick word about Pete, I know we haven't trained much together due to work committments. I know you have done the hard work and you deserve a good result. Love you bro, go and blow the doors off the race!

KONA RACE REPORT

From Peter.....Hawaii is such a beautiful place, just magic. Langy and I were staying together with his family and friends, which was great fun. We checked out HUGE Manta Rays at night off the coast. We completed several sessions together trying to acclimatise to the oppressive heat and humidity. It's really hard to describe the atmosphere..this place is nuts! Race day arrived and it was a scorcher! The road surface temperature was reported at 58 degrees! I got a great start out wide in the swim, and just sat comfortably with a group of swimmers in the top 40 overall. Onto the bike and the pace was really fast. I went through 90km in 2:28, even with the 5km climb to Hawi and crosswinds. People were passing me left right and centre. These Europeans are crazy fast! The headwind back into town really dented the average, so I stuck to my heart rate and rode 5:15. I planned to run smart in the extreme heat, and ended up running around 3:35 for the marathon, with very tired legs towards the end. I am happy with the result, and it really opened my eyes as to how good these guys are. If I was to race it again, I would work on trying to do more strength work (cycling and running) and more volume (if that's possible!!!). Thanks to everyone involved.

From Tim.....We finally arrived at the big island. The race...good swim start, out wide, got onto the bike and tried to get into a rhythm. Got to the turnaround at Hawi, at this point averaging 38kph. Still I was getting passed by numerous groups of cyclists. The wind and heat were up on the way back into town. I started the run, feeling strong the first 15km, but faded in the next 10km. Once in the energy lab, I had a red bull, out of my special needs, and started feeling better. Still couldn't drink enough, had a craving for oranges. Came home strong, and I said I would be happy with anything under 10 hours (9:59:57 was the time). 3 seconds to spare. Coming into this race, with several issues (calf problem, plantar fasciitis etc), I was happy with the result. Thanks to all my supporters. Following the awards banquet, I am amazed at the depth of talent, it's getting stronger all the time. Several records broken, some of the times were incredible. If I am to re-qualify for this race again in Port, I will need to lift my performance even further.