#38 Day one of becoming a bad mother fker

I took most of last week off to recover and get my shit together so I can it this week running.

Today I decided to do a Zwift race, this was my first race on Zwift and I really enjoyed it.  Time flew.  I think I will add a Zwift race in once a week if time permits.

Today’s Training

Swim – 2km

Warm Up

  • 100 FC
  • 100 of 50 6/1/6, 50 FC
  • 150 of 50 B3s, 50 B5s, 50 B7s
  • 50 MAD
  • 100 of 50 6/3/6, 50 FC
  • 100 pull & paddles

Main Set: – Four rounds of 

  • 2x 100 FC +15s
  • 100 pull with sighting every six strokes

Cool down:

200 of 25 FC, 25 backstroke


Bike – Zwift Race – 29.5km

With warm up and cool down a total of 37km


Train Smooth Cycling Power.JPG

Oxygen Deprivation session – 10min

Swim Cords – 3x 25 reps

Mobility Session – 25min


To watch today’s Vlog


Where was my drive?

I have been thinking over and over about the past twelve months of training and my performance at Ironman Cairns and just trying to make sense of everything.

I have come to the belief that my drive to get better and nudge that sub ten hours in an Ironman hadn’t been there for most of the past year.  I was very disciplined with my training, I would go out and train even if I didn’t want too but that drive for success, that hunger to see what my body could actually do has been lacking.

This conclusion was really highlighted last weekend when I was writing my program for the coming training block and I could feel something I really haven’t experienced for over a year or longer.  The drive to get better.

It showed in training today.  I couldn’t wait to get to the pool to nail my swim session, I couldn’t wait to get on the bike and nail my Zwift race and I can’t wait to get to the track tomorrow and make the run session my bitch.

I really have spent the last year just going from training session to training session and the discipline has taken me through but there really hasn’t been any real improvements within my performance and this shows in my power files and other data.

Allan Pitman who is a mentor of mine, wrote “It’s a long apprenticeship – it’s not an easy thing to get right – the more times you do this the greater chance that you’ll have a tough day – but then on the other hand the more times you do this the more experience you gain – you can’t buy that experience – you have to earn it – enjoy this moment – you’ll look back on this week and be happy with what you’ve learned”.

While I am not dwelling on Ironman Cairns, I do admit it has lit a candle under my arse so I am truly happy Cairns turned to shit. I wouldn’t change it even if I could.  Over the next forty five weeks, I will become a BAD MOTHER FUCKER!


pulp fiction.jpg


#37 Cross Country

Summary of the day:

I was supposed to start back to work today but my son was racing in the Inter Schools Cross Country so looking for any opportunity to take another day off from work, I decided to cut work and watch Jack run.

I got a good swim in and an easy run.


My training for the day:

Swim = 2km

Warm Up:

  • 100m FC
  • 100m of 50m 6/1/6, 50m FC
  • 100m of 50m 6/3/6, 50m FC
  • 100m pull and paddles
  • 100m of 50m B5s, 50m B7s
  • 2x 50m torpedo kick

Main Set:

  • 500m FC +25s
  • 200m pull and paddles
  • 400m +25s
  • 100m pull and paddles

Cool Down

  • 200m of 25m torpedo kick, 25m backstroke


Run = 7.4km – 37min

Moderate run throughout.


Mobility Session – 25min

Full body stretch session

Watch today’s Vlog

#36 Start back

So one thing that keeps popping up is people telling me to rest up.  Normally after an Ironman I would take one to two full weeks off and slowly build back.  I DNF 19km into the run so resting isn’t really all that important or needed.

Mentally I am keen to get right back into the thick of it and my body feels like I am in the middle of a normal training week. I will take it easy this week and see how I am feeling going into next week.


Today’s Training:

Swim – 2km

Warm Up:

  • 200m FC,
  • 200m of 25m 6/1/6, 25m FC,
  • 200m of 25m broken arrow, 25m FC,
  • 200m of 6/3/6, 25m FC,


  • 100m done as 25m MAD, 75m easy +25s
  • 100m done as 50m MAD, 50m easy +25s
  • 100m done as 75m MAD, 25m easy

Main Set:

  • 300m breathing every 5th stroke +20s
  • 2x 50m +10s
  • 300m breathing every 7th stroke +20s

Cool Down:

  • 200m of 25m kick, 25m backstroke



Today’s Vlog


Ironman Cairns Race Report

Ironman Cairns didn’t exactly go the way I had planned. The lead up and preparation for this race had been the best I have ever had.

It is always a hard swim at Ironman Cairns. My lack of open water skills and swimming in the ocean is highlighted and I just can’t seem to improve in this area from the comforts of my local pool. Last three years my swim times have all been around the same time even though my technique has improved greatly and my “pool pace” has increased greatly. You stick me in a flatter swim course and you can see my improvements, stick me in Cairns, I am pushed around like I am in a washing machine, but that is one of the things about this race that appeals to me and forces me to keep working on my retarded lizard style swim.

This year I had done my homework and knew I needed to swim nine buoys out and ten buoys back. I even knew the colours of each buoy. This is one of the things I noted from last year that I thought would help me from a psychological point of view and it did as I knew where I was at all time.

The only downside to the swim was before the race started. We had to wait on the beach for a while and the sun was hammering (well for this Tasmanian it was). I had to jump into the water a couple of times to cool down. I think anywhere else this swim would have been a non-wetsuit swim but because of the stingers, they allow wetsuits. Thank goodness or I may be still out there swimming without the wetsuit on.

I got out of the water and my stomach was blotted and I had wind pains. Very much the same as a baby when they have colic. This happens to me a few times a year and the pain stays around until I fart it out. It took me 9km on the bike to fart the pain away and create a good slip stream for the rider behind me……. I struggled to ride at any power during this time but I had a tailwind so the impact was minimal.

Taking in my notes from past years, I decided to have a breakdown of the course written on my bike on the kilometers of each section and what it was. This was great from a psychological point of view as well. I found I started to get real warm in the tailwinds but was all good in the headwinds. I had a nutrition plan of High 5 sports drink with added salt stick for the first hour then switch to water and taking a High 5 gel every 30 minutes and a salt stick every 30min (so every 15 minutes I was taking something). Around halfway I smashed a 250ml can of Red Bull like it was nobody’s business and this was the plan and I stuck with it.

The last 65km of the ride is always a headwind. This was the slowest Ironman ride I had done for the past three years, I don’t understand why this was such a slow ride as I felt we were pushing it within the group and I felt I was in a good group. The longer the ride went, the better and stronger I was feeling. The last 65km was the fastest last 65km ride I had ever done in Cairns. I thought to myself around 170km that I feel like I am doing a half Ironman and I was confident I was going to smash the run.

The plan was run 4:55 per kilometer pace and walk the aid stations and hope for around a 3:30 hour marathon. I got through the first 10km feeling OK and then all of a sudden I was getting real hot, I started getting cramps in places I don’t normally get cramps like my hips and the bottoms of my feet. I told myself I am going through “a phase” and stick with the plan and you will run through this little “phase”.

It kept getting worse and around 17km, I saw my wife and I found myself stopping and said “I don’t think this is going to end well….. I don’t know if I am going to have to walk the rest of the way”. Like a good encouraging wife, Renee said “you’ll be right” and I started running again (I would of said something similar but maybe use the words ‘don’t be a pussy’). I never stop to talk to anyone during a race so this was a first for me. I started running again and as I approached the next aid station, I started to walk like I have been doing with each aid station, I called out “water” to the lady so she can get my drink ready like I always do at each aid station. I got real light headed and dizzy and I stated to wobble and I fell.

All I could do at this stage was stay down till I got my bearings and within this time a few volunteers were yelling “first aid”.

I had a first aider come and he asked me a few questions. He took my blood pressure and said it was high. I couldn’t help but think that everyone racing here would have high blood pressure at the moment. Around five minutes on the ground by now and I wasn’t feeling any better. The first aider asked me “what do you want to do?” and to be honest all I wanted to do is lay down and sleep there and then but I didn’t want to say that to him so I said “I think I am done…..” Within that five minutes on the ground, I had clocked out……. or maybe I had clocked out a few kilometers earlier……. I was still lightheaded and somewhat dizzy still but I was clocked out”.

He asked if I was all right to walk back and I said something on the line of “yeah”. I finally got up and wobbled around. For some reason all I could think was “walk straight dickhead or he won’t let you go”. I walked around ten meters and I had to stop again to get my bearings. I was standing next to a tennis court so I held onto the fence for a moment and started walking real slow again.

I then realised I am doing the ‘walk of shame’ and I had to walk up the main strip of Cairns looking like a soft cock in front of thousands of people watching the race unfold and walk past all the tri clubs tent, so I did what any good soft cock would do and I got the hell out of there and walked slowly along the Cairns boardwalk stripping off everything including most of my tri kit to cool down. I am sure the people who saw my Tassie white tan will never be the same again.

Looking back, this is the fourth year in a row I have done Ironman Cairns and this is the first year in the past five years that it wasn’t wet and cool. I don’t think I was mentally prepared for the heat. I was prepared for the wind, I was prepared for the pain, I was prepared for a long day, I was prepared for rain but I wasn’t mentally prepared for the heat.

If I wasn’t already committed to do Ironman Australia next year, I would definitely comeback to Cairns and wish for a warm day so I can have my redo.

What’s next?
Seeing as there isn’t an Ironman in the body, I’ll be back training from tomorrow with a pissed off attitude.


#34 Day before Ironman Cairns


Swim, bike and run for a total of 45 minutes.


It was a very easy day with getting my training in early, put the transition two bag in at Cairns and my bike and transition one bag in at Palm Cove and the rest of the day was spent resting watching movies and knocking around on the laptop.

Video of today: