once were triathlete

Once I was a triathlete. I raced the ITU World Championships as an age-grouper from sprint to long course. Raced the wettest Ironman New Zealand on record. Now I have decided that trail running would be fun - this is my personal blog of experiences, people and opinions of these rather fun times. Of course there is always more to my life than that (see dragon laughing (my reviews of science books) almostlucidthoughts (me and others on science) & senecas child (me and others onpolitics and social philosophy), all on tumblr, for more) - Please follow me here and on @lucidkevinor

[onceweretriathlete]

BigFoot SnowTrail

It was all white. The sky was white. The ground was white. I couldn’t tell where one started and the other stopped. I could see my gloved hands in front of my face and my carbon-black snowshoe shod feet. There were two other brightly clad runners some few hundred metres ahead of me. But for now I was alone in the white in Pretty Valley with Mt McKay summit only a km away. Cool, this is after all what I had signed up for:

The BigFoot Snow Trail is a SkyRunning event in 2016 - it encapsulates the best of the mountains when they are most behaving like mountains. Mountain Sports invites you to set yourself a challenge like no other you have competed in and join us for the inaugural Snow Trail event in 2016.

They certainly were behaving like mountains! It hadn’t always been like this. Earlier on in the year the weather for the July training camp was stunning - zero degree temperatures, brilliant blue skies and plenty of snow. Now in mid-September the ‘end-of- the-season’ weather was grey, squally snow falls, and very cold - perfect for a trail run in Victoria’s snow country.

The race briefing and gear check the evening before had emphasised the difference inherent in this race. Mobile phones loaded with our GPS map were supplemented with spare battery packs as the batteries deplete quickly in subzero temperatures. Apart from carrying what seemed a lot of clothes, more merino layers than a small flock of sheep, my pack was larger and robust than my normal Salomon racing packs - I needed to be able to easily strap my snow shoes to for those parts of the run when they were not needed. With a GPS tracker attached to the shoulder strap I had returned to my accommodation excited for the upcoming race next morning.

Despite the grey and cold weather it was an excited cadre of runners who took off from the centre of Falls Creek the next morning. After a steep climb out of the bowl of the village we quickly warmed up. Two kilometres or so out, and close to the summit, there was a general consensus to strip off unneeded layers, take photos, and start the run through Pretty Valley - which I knew from the camp was off in ‘that’ direction. The run out to the first aid station at Pretty Valley Hut was fine. Running in snow shoes takes a little getting use too. I found a more pronounced knee lift, to clear the tip of the shoes from the snow and wider stance, to ensure I didn’t ‘clip’ my ankles with the opposing shoe were all that was required. Many runners used poles - I had decided after trialing them at the camp that they weren’t efficient for me and decided against bringing them - a decision I was happy with for the whole race.

Somewhere on the Fainter Firetrail, just past the Pretty Valley water Storage the race leader, Mathieu Doré, stormed back in a flurry of snow on the return leg, while a small group of us, Ross Burborough, Tamara Radich, Andy Gaze, Anne Mackie and Bec Cook,  concertinaed our way to Tawonga Hut aid station, the turn around point. The aid station was rudimentary but a welcome sight with volunteers and the State Rescue Service people and their rather impressive rescue snowmobiles. Laughter, jokes, photos and back out onto the trail. By the time Pretty Valley Hut was reached for the return the weather was closing in, Anne and Bec had moved ahead, Tamara had dropped behind and soon Ross pealed off to the take the return to Falls Creek - his ‘sprint’ race meant he was only four and a bit kilometres from warm food. The two kilometre run to Mt McKay was sobering as I knew there was a hut and weather station ahead in the white, but damned if I could see anything but white.

Anne and Bec had arrived before me and I asked could I run with them, they had paced each other most of the race. In the white I think we were all glad for the company and assurance that three made. We made good time and soon emerged out of the cloud and even onto easy running conditions not requiring snow shoes. This was a pleasant surprise as on the camp weekend a two kilometre down hill section had taken us a strenuous hour to traverse, deep snow making it hard going even for the super fit coaches Andy DuBois and Mathieu Doré. Race day though approaching Howman’s Gap felt a little unreal, sounds of cars and people after the serenity of the snow and our own company was almost rude - soon dispelled by the joyful exuberance of a onesie-clad Lorna Downes welcoming us to Howman’s Gap and the final stage.

The aid station at Howman’s Gap meant we had only about six kilometres to home. We were quite buoyed I was until I started the two kilometre climb out of Howman’s Gap. Even at an average gradient of 28% and slippery with melting snow and ice, this really shouldn’t have presented me with the problem it did. It hurt. I needed to pause a lot. I was so pleased that Anne and Bec paced with me when it was obvious they could easily have ascended quicker. I was very, very grateful. I was so glad to reach the summit, put my snowshoes back on and run down the Frying Pan spur the final three kilometres into Falls Creek Village. It felt weird as we ran past the weekend resort snow crowd after being away from them for what seemed far more than a day. Anne, Bec and I rather happily crossed the line together, welcomed home with smiles and our finishers medal by Race Director Sean Greenhill and Bruce Easton from Wilderness Sports.

A shower and warm clothes and to the award ceremony. There I found I was an age group winner, just ahead of Andy Gaze, scoring myself a bottle of Pinot Gris from the nearby Feathertop Winery. In addition a received the “Lost Glove” award - a sobering award, although jovially presented by Sean. Somewhere up the ascent from Howman’s Gap I dropped a glove, finishing the event in sunshine, but with my right hand balled inside my many warm layers. A rookie piece of carelessness that could have proved dangerous in more adverse conditions - or earlier in the race. Still it did mean that I can settle down and read the mountaineering classic; “Snowshoeing: from novice to master”. Over beers and pizzas afterwards it provided just one more tale to be embellished on!

This was a great event, highly recommended. Sean Greenhill and Melanie Michael from Mountain Sports and all the volunteers for making such a great adventure race. Bruce Easton from Wilderness Sports for the snowshoe lessons and providing me with my carbon-fibre race shoes (I’m an ex-triathlete, they were carbon with red bindings - I was always going to race faster) and Osprey pack. I again want to thank Andy DuBois and Mathieu Doré for putting on such a great snow camp earlier in the season, I was really pleased to have had that prior experience - us city boys don’t get to run all that much in snow. Big thanks to Renee Drysdale from GeoSnapShot who was everywhere on course taking photos. Finally all the others who took the plunge and raced that day - well done - see you all again at the next one!

Technical Stuff. Crescent Moon “The Rocket” snowshoes, inov-8 Terraclaw 250, Injinji Snow nuwool socks, ioMerino Altitude tights, ioMerino Altitude t-shirt (x2), iomerino Altitude crew-neck (x2), ioMerino Chaser high performance hoodie (x2), inov-8 Stormshell 250 (n/a), ioMerino Altitude neck tube, ioMerino Aztech beanie, Outdoor Research Sensor gloves, Osprey Kode 30l pack, 1.5l inov-8 bladder, Winners energy bars, Hammer energy bars.

[onceweretriathlete]

A wonderfully fun birthday present from Sharon - #rallyschool #lefthanddrive at that (at Rallyschool VIC Werribee)

[onceweretriathlete]

Buffalo Stampede: a personal journey

I left Eurobin aid-station feeling good, not great, but good. I was a few minutes outside my 14:15 finish time with the final and toughest third of the race ahead. Arriving at Eurobin for the second time though was a lift. Sharon had the small crowd cheering and I entered to a cacophony of cow bells ringing, smiling faces from the Surf Coast running crew and volunteers. I refueled, had encouraging words from Sharon, laughing quips from Jon and Gregor and a light touch but serious check over by the medical support - and I was out again on the Buffalo Stampede.

I did comment quietly to Sharon that this next section could take longer than I hoped - I was feeling good - great had been absorbed unexpectedly on the loop at Buffalo summit - exhaustion was still a few hours away in the mud on Mystic Hill.

The 75.5km Ultra SkyMarathon, however, began beautifully. A before dawn start by 127 runners in the Victorian town of Bright and ascent up Mystic Hill were a great start. The antics down the perilously steep Mick's track added to the occasion, I managed to stay upright all the way down - despite the encouragement from Gregor to do otherwise. The following 2km climb up Clear Spot was all that we expected: an exhilarating achievement. At the top the calming influence of the polite volunteers checking off our numbers was a wonderful, if momentary, pause as I took in the magnificent views - complete with the granite fastness of Buffalo commanding my attention.

The 6.5km descent down to the Buckland aid station, complete with ringing cowbells, was pleasant, beautiful forest and cruising along at just over 5:30 min kms. Unusually no wildlife - I think the stampede of runners had scared off the other animals. Although there was spectacular displays of toadstools and mushrooms along the track. If this seems measured it was, there was still a lot of climbing to go and this was to be my first run of more than 50kms.

Keating Ridge was ascended and descended with little noticeable fan fair. Although a pattern of me overtaking on the descents and being overtaken on the ascents, in most cases by the same fellow competitors, was now becoming noticeable, and would persist until the return ascent of Clear Spot - but that is getting ahead of the unfolding story.

The aid station at Eurobin was wondrously peopled with noisy supporters - including Sharon! I felt good, one third of the course was completed, and was looking in good form according to my unbiased fan Sharon, I was more than 10 minutes up on my back-of-the-envelope 14:15 race time. I exited Eurobin feeling confident.

The 10km climb to the Mount Buffalo Chalet, up the quaintly named "The Big Walk" was a spectacular section. Lush forest, single track and fire track then onto massive granite faces that the path criss-crossed. It was here that the frontrunners tore back down the mountain past me - impressive. The Chalet carpark was a welcoming sight, Sharon, supporters, children, dogs, noise and food. I went quickly through onto the short summit loop, I would pick up my drop-bag on the return.

I hit a wall on this 7km leg. It wasn't the clamber through Chalwell's Galleries, I was ready for those, tackled them on the January SkyCamp. Perhaps it was the steps, the rocks, the creek crossings......perhaps? I returned to the Chalet spent, needing to sit for the first time and contemplate the journey yet to come.

Many had pulled out at this 43km point, I wasn't about to do that. Hell the next 10 kms were a 1126m descent - that was an opportunity to make up time and break my 50km distance achievement from the recent Australian Ultra trail championships. I ran.

In terms of pace the descent was not fast, but I took it on close to my edge - probably a little too close. My trailing left foot tried to wrest a granite block from the path. The granite won I stumbled but kept my feet and continued on. Toes blackened, nothing broken, but two toe-nails that won't last out the week. A few hundred metres further on I took one of the many hair-pin bends way too fast. Granite, moss and water bought me crashing painfully to the ground. Nice fall, nimble reflexes saved me from serious, unnecessary, injury. Although my left leg was not at all happy. With the granite faces still to come - a fall there would be deadly - I took the rest of the descent at a more sensible pace, arriving at Eurobin buoyed by an eventful but successful 10km.

The sunlit picnic atmosphere of Eurobin was replaced by a cold wintery shower on the ascent of Keatings Ridge relenting only as I approached the Buckland aid station. There I found out that two of the young pros had run themselves to exhaustion (many hours ago) at this section. I 'soldiered on' demonstrating a confidence I didn't really feel.

Twelve hours and five minutes was a personal mark for me. That was my New Zealand Iron Man finishing time from 2011 - the longest sporting event I had ever contested. I reached that point some way up the muddy, slippery, awful climb up the backside of Clear Spot. Another personal milestone reached. With the sun setting I had a spectacular view back to Buffalo, slowly disappearing behind an approaching storm cloud. The light point of this was the lovely couple still at the summit of Clear Spot. Seated in a pool of lantern light and resplendently kitted out in matching wet weather gear they quietly and diligently checked off my number and wished me a good run. I thanked them for their volunteer efforts and headed down the 2km descent of Clear Spot.

I would have expected to romp down this in 10-11 minutes, instead some 30 minutes later I reached Baker's Gully overtaking four of the runners who had passed me on the ascent. Then came the most agonising 60 minutes of my life. The track to the top of Mystic is some damnable gradient of 41-45%, the numbers matter little, except it was a hellish ascent even on the best of days. Now it was a muddy slippery slope of clay, evil little rocks and ferns that refused to hold my weight. It was a few steps forward and catch my breath - and watch two pairs of runners armed with the latest in carbon fibre pole technology slowly pass me as I clung perilously to some life saving tree.

Half way up I was so exhausted that I was as close to giving up on a venture for the first time in my life.

Not saying reason prevailed, however giving up on to whom in the rain on a godforsaken hill at the back of Bright did not seem to contain much merit. Instead I rediscovered the primal art of hands and feet crawling, probably last used by ancestor with a prehensile tale escaping a predator up a tree on the African savannah. I completed my ascent staring at the ground a few centimetres from my face, while the rain came down and the only sounds were my harsh breathing and the pounding of heart.

The descent down Mystic Hill was treacherous and a group of us took it carefully, we had travelled far and racing was no longer the point - arriving in Bright was such a wondrous thought. I could almost taste tomorrows breakfast at Cafe Velo. The rain had stopped, a gibbous red moon was visible through the clouds and a startling red Mars gave the direction to Bright. The arrival was welcoming and joyful, cow bells ringing and Sharon shouting "it's Kevin, it's Kevin", I crossed the line greeted by a smiling Dion and Kirsten from the Surf Coast Trail Runners and had my finishers medal looped over my head by the Race Director Sean Greenhill and a heartfelt "Well done". It was good to be home.

I learnt a lot about myself on that run. I was so glad to have attended the SkyCamp in January with Brendan Davies and Hanny Allston - I don't think I would have completed this without that. I had prepared well and put it all into practice, relying on my ingenuity when the 'plan' went awry. I am looking forward to the next trail challenge - the Surfcoast Century (apparently its a wee bit flatter).

Photo credits: Sharon Orrman-Rossiter, who is in all things a WonderWoman.

Thanks: Sean Greenhill and Melanie Parry for putting on and directing such an awesome race, Sharon Orrman-Rossiter for being there always, Surf Coast Trailrunners for being such a supportive and sociable group, Donna Urquhart my running buddy for helping me prepare for this event - and the next! Wayne and Susan at Bright Velo for perfect accommodation and great food and atmosphere at Cafe Velo, finally to all the runners and supporters who made this such a great inaugural event.

Technical Stuff: What I wore; Inov-8 X-Talon 190 shoes, inov-8 socks and buff, Salomon S-lab exo zip tee & exo twinskin short and Advanced skin hydro 5 set, Petzl Nao headlamp, and Garmin Forerunner 910XT. What I carried; Inov-8 Racelite 150 Stormshell, Baselite 200 LSZ, and Racepant 190. What I consumed; Hammer Perpetuem solids and Endurolytes, Torq bars, glucose tablets, fruit cake, hot cross buns, water, Hammer HEED, coca cola (on the last 10kms) and did I mention the fruit cake?

[onceweretriathlete]

Night moves and my first ultra

(Photo credit: the amazing Steven Taylor at fstop5)

The Buffalo Stampede is a little over two weeks away. My long runs drew to a close with the Australian Ultra Championships 50km Maroondah Dam trail run last Sunday. I now have a 2 week taper to race week. In the past 30 days my training has  been running 252.3 km, with 6,537m of ascent (and descent) and expending 11,650 calories. The great thing is I have enjoyed running each of those kilometres and expending each of those calories.

The race last Sunday was a highlight for me - and a little triumph. It set a personal best for 50km trail racing (or any 50km for that matter) of 6:26:59 and was my first Ultra race.Not only that it represent my longest run ever in time and distance; prior to this was the 42km 4:02:35 leg of the 2011 IronMan New Zealand.

(Photo credit: the amazing Steven Taylor at fstop5)

The race itself was a marvelous event. Running through picturesque old-growth Eucalyptus forest along fire-trails, single track and water gully it was perfect to claim as my first ultra. The field was small and I felt significantly un-athletic compared to the other 51 male and female competitors. Nonetheless I came in 1:40:00+ over the last competitor to complete this tough course. A magnificent try out for the Buffalo Stampede - providing me the needed confidence that I will be able to tackle this challenge.

Since attending the SkyCamp almost nine weeks ago I have focused on quality runs in mountainous terrain. I realised I needed to focus on both running (and walking) up as many ascents as possible and improving my already good descending skills, as well as getting kilometres into my legs. I think in those weeks I have achieved both, getting fitter and stronger whilst staying in good condition - totally injury free.

(Photo credit: Matt Hosking)

Two highlights of this period have been firstly an enjoyable night run with the Surfcoast trail-runners at the You Yangs and secondly using the Roller Coaster Run course in the Dandenongs as my main long run destination. Unfortunately the race itself is the weekend before the Buffalo Stampede so I will intentionally miss the race.

Night running will be a feature of the race for me - I will not be completing the race in 11 hours - so I can expect some challenging hours of ascent and descent in the dark. So the opportunity to run with an experienced crew from the Surf Coast trail runners was a great opportunity to learn from them and get a feel for the You Yangs. I intend to return for another run next week in preparation for the Stampede. Looking forward to writing that race report!

[onceweretriathlete]

Trail racing for the very first time

It was my first time, I was nervous, a little shy, not quite sure what to expect.....the once it began I found myself a bit breathless keeping up! Yes this was my first trail race - an event both familiar and oh so new all at once.

For the 15km race there were two waves, listening to the organisers advice I seeded my self mid-pack of the first wave. "if you are a 55 minute 10km road runner then put yourself in the first wave", they said. Fair enough. In my only ever other running race earlier this year I clocked 50 minutes and I'd run 43 minutes for the 10kms in an Olympic distance triathlon so 55 minutes was more than comfortable. I knew the front row would all be fast; real fast. Little did I expect that the full wave would take off like scalded cats!

Took me a bit to get my rhythm going in the first km or so and it would appear that I am smiling (or perhaps grimacing) early on in the run - a totally unfamiliar experience from eight years of triathlons. What a well mannered race-crowd, 250 or so trying to squeeze onto the track I was thinking of the carnage at turn 1 in the Melbourne Gran Prix - but no - it was competitive without being combative.

This was a great place to run a first race. Moderately flat course - beautiful scenery at Studley Park, small but engaged crowd at the finish and start lines, and great organisation by Sam Maffett and his team at Rapid Ascent.

The course was challenging enough for me to train a little more and a little smarter for the remaining two races I am doing in the Salomon Trail Running series.  Testing myself over the long course races (15, 17 and 21km) over successively hillier courses is a great incentive - look forward to seeing photos in a years time - hauling my 70kg carcase around the trail was not as pleasant as i know it will be to run with a race weight 63kg body come Two bays Rail Run next January.

[onceweretriathlete]

A little over 7cm of river mud

That's about how much it took to unsettle my stride along the river bank. Melbourne has had its biggest deluge in the last 150 years and it showed on many parts of the Studley park trail. Some parts were washed away scoured down to the rock. Other parts were lakes of mud which the off-road cyclist had churned to a quagmire. Still more narrow parts along the river bank were treacherous - presenting great opportunity to practice balance and motion, I only misjudged the once. Not bad; one slip on the 16.20km trail run. Meanwhile the more undulating parts were perfect for running. 

The morning temperature of 6.4C (feels like 3.8C according to the Met) seemed a little chilly from the comfort of the apartment. But the sunny day was perfect for a t-shirt and shorts run.

This week is a recovery week; a completed 32.9km of planned total of 32.0km in three runs. A good training week. A week of 40.0km follows then an easier week of 28.6 then comes the peak weeks for the 'half' starting with a 'B' trail race. This race will be at Studley Park over the course I have been running the past few weeks.

In the next few months I have a number of races to look forward to, the distances and technical difficulties building to the 50km trail run at Maroondah Dam in February 2014. What have i planned, well it looks like this:

B    Studley Park Trail Run (15.0km) Sunday 30/6/13

A     Run Melbourne Half (21.1km) Sunday 21/7/13

B     Plenty Gorge Trail Run (17.0km) Sunday 28/7/13

B     Silvan dam Trail Run (21.0km) Sunday 28/8/13

B     Two Bays Trail Run (28.0km) Sunday 12/1/14

A     Maroondah Dam Trail Run (50.0km) 16/2/14

I intend to tackle this on a 50-80km a week training program. With regular massage and making a return to some WuChu training for stretching and balance work. Looking forward to it all.

In the mean time focus on building the distance and skills gradually - and enjoying the beautiful surrounds I run through - like the boathouse at Fairfield, with the swollen muddy Yarra River as foreground.

[onceweretriathlete]

Perth 2009 ITU Long Distance World Championships

It was hot. It was windy. The ugly wet thlap of another jelly-fish against my face. Another mouthful of brown muddy river water - bilateral breathing didn't help at all during the first 1.8km leg of the swim. The hot fierce wind howled down the centre channel of the Swan River. The return 1.2km was close to the bank - the water dead calm - giving nothing back. After 647 kilometres of qualification races and some many thousands of training I was already struggling on the first leg of the final race of 2009 - the ITU Long Distance World Championships. With a 3km swim in the Swan River, 80km ride through Perth and 20km run along the riverbank the race on October 25 was always going to be an interesting one.

After an disagreeable and fractious race at the Gold Coast I was looking forward to my preferred distance. However disinterested coaching and training plans left me underdone.

Arriving at Perth and finding my bike-frame damaged was a heartbreaking start to the race week. Instead of easy course familiarization I spent an emotional energy sapping time getting a replacement frame shipped from Melbourne and my Time machine rebuilt just in time to check-in on the day before the race.

Still two mornings out from the race we were all smiles at the Team breakfast - a photo opportunity with (then) 2 times (now 3 times) Ironman World Champion Craig Alexander (he is the one in the centre).

The team breakfast was also a time to catch-up with triathlon friends such as 'Wardy' (Belinda Ward age-group Olympic distance Duathlon World Champion). Sharon's and my smiles were looking a little tired as I explained that I still had to get a bike frame so as to race.

Still the frame was in Perth and furiously being assembled. The next day was bike check-in and the weather was looking ominous.

Bike check-in as the weather gets wild. By the end of the next day Bev (2nd left) was a newly crowned World Champ!

More in this photo than can be quickly told; despise the baggage handler at Coolangatta who 'killed' the Time machine and praise for Chris and the boys at The Freedom Machine Prahran and Stevie and Rob at Elite Cycles in Perth who created "Firebird' from the ashes of the "Time Machine".

We were smiling - both of us were starting. Sharon's brother and his family were there to cheer for us- the best support crew ever. Still working on the set-up for her new bike meant the ever faithful Luna got to be part of yet another world championship race.

The weather had got wild. It was 30C at the 7:00am start time and the wind was howling down the swan river. The wind made it a great swim for the brute swimmers the rest of us felt the heat and the wind - did I mention the jelly fish? Millions came in on the wind! This was one of my slowest swims. I was dehydrated by the end of it, which showed on the bike and run. Still I felt good to powering away onto the bike leg, despite carrying a belly full of river water.

The pictures tell a story in themselves the unrelenting sunshine bleaching the images. Coming from a Melbourne winter it was hot. at the same time that is the glory of long course racing - the weather and conditions on the day are what makes endurance racing so a special experience.

As always Sharon is all smiles during a race. Meanwhile under the watchful gaze of the race referees I come in to complete the last section of the two-lap course. My age-group winner, Kevin Ferguson, meanwhile was revelling in the conditions. I salute such a formidable endurance athlete - punishing all on the swim and bike legs.

By the run the temperatures were into the high 30s and the wind did not let up. Shade and ice were welcome if sparse resources.

Great moments were my nephew excitedly running beside me for a few ten's of metres screaming "Go uncle Kevin, Gooooo". Those few brief moments at the turn round point to start lap two made all the pain worthwhile. As an adult there is not a much better feeling than to find you have inspired a young child.

never an elegant runner at the best of times - this run was all about 'relentless forward motion'. The finishing chute was never so welcome a sight.

Despite tat there are some that are so much better finishers than I. Always one of the happiest racers out on the course - Sharon flies home in style.

One of the best moments is of course the awards ceremony. By that stage you have eaten, rested, rehydrated and honed your race stories to regale any willingly listener. Reminding yourself that it wasn't so bad - next time if I do this differently and tweak my training here....ready for the next adventure!

[onceweretriathlete]

In which long range running plans are made

This week was steady progress on my running. A weeks total of 47.23km (don't you just get a giggle out of the accuracy of your GPS) with a invigorating 15.63km trail run through the beautiful Studley Park. It was a chilly 9C in the morning but as you can see a beautiful sunny 9C.

This weekend features one of the tough single stage races in Australia. It is the North face 100. The run is in the Blue Mountains of New South Wales -n terms of mountains it's the best we can do on an ancient continent. It is still one tough race. This years winner, Brendan Davies, tore around the course in an amazing course record of 9:17.

Meanwhile in the warmth of Melbourne I contemplated my race plans.

Over winter we have a great Trail Run series sponsored by Salomon. That is 3 races of 15, 17 and 21 kilometres. Each successive race over more challenging terrain and slightly longer distance. In between Race #1 and #2 I will run the half-marathon distance "Run Melbourne'. this should be interesting my first time to have a standard distance time - without doing a swim-bike combination beforehand.

Then there will be a break until the New Year. that will be kicked-off with the Two Bays trail Run. I'm going to run the 28km trail - they have a 56km run as well. That I will leave until the following year. Mid way through February is a classic on the Victorian calender - the Maroondah Dam trail run. That is where I will tackle my first ultra-distance run, 50km over some undulating and possibly hot conditions.

I've made plans for 2014 but that is enough for now. Leave you with a snapshot of the nesting flying foxes in the trees behind me.

[onceweretriathlete]

High performance chocolate milk: why most sports supplements are more spin than substance

By Brianna Newland, Victoria University

Endurance athletes, from weekend warriors to the elite, seek nutritional post-exercise products to enhance training and speed recovery. But for athletes, the challenge of negotiating the massive range of post-exercise supplements is increasingly overwhelming, and for some it is downright confusing.

There are a lot of products on the market. Need to replace electrolytes? A quick review revealed over 20 companies selling liquid/powder electrolyte drinks, another ten companies pushing electrolyte tablets you can add to water, and I certainly cannot leave out the heavily debated salt tablet.

Need to refuel with protein too? There are approximately 20 options aimed at endurance athletes and another 25 high protein replacement drinks geared toward gaining muscle and/or weight loss.

Not sure which is best? Then Michael Phelps or many of the other celebrity endorsers pushing nutritional supplements can explain how the “latest and greatest” supplement should be a part of your post-exercise regimen. Need better (or more convincing) proof? There is the (quasi) scientific evidence boasted on adverts to support the use of such products, or, the advice of the fitness “expert” who bases his or her advice on such quasi-scientific evidence.

Of course there’s the real science, which is readily available to the consumer, but doesn’t seem to make the same impact. Perhaps the science is too advanced for the layperson and it adds to the consumer’s confusion. While elite athletes have coaches or sport nutritionists to advise them of the latest science and proper post-exercise regimen, how does the recreational endurance athlete survive the often divergent messaging?

Unfortunately, in their efforts to surpass the competition, product marketers have created so much clutter and mixed messaging that endurance athletes struggle to understand what product is best (or even necessary). For example, marketers have convinced athletes that leading and expensive post-exercise recovery drinks are superior to and enhance performance better than a more cost-effective chocolate milk option found at your local grocer. Rather, the truth is chocolate milk is an effective supplement for endurance athletes.

Recent exercise science research has shown that endurance athletes receive optimal recovery from nutrition with a balance of the macronutrients protein, carbohydrate, and fat.

In addition to replenishing glycogen stores, endurance athletes must also consider electrolyte replacement. Until recently, Gatorade ­- arguably the leader in this realm – for example, have only provided the athlete with a sugary electrolyte replacement with no protein option. Gatorade’s “G Series” now includes protein recovery products.

Is a humble glass of chocolate milk just as effective at post exercise recovery as expensive sports supplements and drinks? Wikimedia

Unbeknown to most athletes, the low-fat chocolate milk option not only provides a rich source of protein, but also the valued electrolytes necessary for rehydration. But it’s not just about what athletes should be using, but also the timing for when it is consumed. The timing of consumption in order to support performance is heavily researched and debated. While this has had incredible impact in the sport science world, it can certainly add to confusion among consumers that don’t understand the science (or the debate) within the sport science community.

This shows just how much marketers know about selling us supplements. However, what does the athlete think, or know? Looking at what sources of information athletes seek and how they perceive sport supplement marketing is fascinating, and there is still a need for more research in this area.

Interestingly, runners and triathletes seek information from training books and articles, sport-specific websites, magazine advertisements, event trade shows, and friends and family. They tend to be indifferent to celebrity endorsements when considering post-exercise supplementation. Despite the fact that they clearly seek the scientific evidence, they do not fully understand the science based on how they choose post-exercise products.

Notably, the media choices listed above (and the mixed messages often communicated through these mediums) do influence product choice as do factors such as sport type and a higher volume of training hours. Triathletes seem to better understand that longer training hours require a protein-carbohydrate supplement. Runners, however, tend to just reach for the electrolyte drink, despite the evidence that they too require a carb-protein source to replenish glycogen.

So what can we learn from understanding athletes’ product choices? Research tells us that media plays a big role in influencing product choices. Therefore, scientists need to better disseminate the evidence using various media as a vehicle to better arm athletes with the tools to sort fact from marketing fiction.

The confusion over the flood of supplements on the market is also part of the problem athletes face in knowing what they can take, when they should take it and why. For elite athletes, this information overload underlines the crucial role of sports scientists and coaching staff in providing accurate information.

These athletes depend on their experts to not only supply them with the information that will enhance their performance, but also prevent them from ingesting a product that contains ingredients on a banned performance enhancing drug list.

For the rest of us at more amateur levels, it’s anyone’s guess as to how we are supposed to know what supplements we should be taking.

Chocolate milk anyone?

Brianna Newland does not work for, consult to, own shares in or receive funding from any company or organisation that would benefit from this article, and has no relevant affiliations.

This article was originally published at The Conversation. Read the original article.

[onceweretriathlete]

Training diary: now I'm a trail-runner

Now I am a trail runner. Yes today's training was me running 18.2km, on a trail.

Melbourne was again stumped up some beautiful autumn weather. Those who whinge about it seriously do not get out and about enough. Sunny 18-23C for my run with a brisk northerly blowing up clouds of Studley Park leaves as I ran.

Studley Park was a magnificent venue to run. I followed (mostly apart from the bits where I ran too far or missed a turn) the 15km course set out for the upcoming Salomon Trail Running Series race #1. A windy and flat trail follows the swiftly flowing Yarra River. Running is mostly off bitumen and hard surfaces and is through eucalypt forest or across grassy fields.

Truly a relaxing and enjoyable experience. Plenty of bird-life and no snakes. Part of the run took me through the trees where the colony of flying foxes, marsupial bats, noisily roost during the daylight hours.

The peace was occasionally broken by mountain bike riders, a handful of walkers with their dogs, with not another runner in sight.

Tried out my new trail running shoes. Felt fantastic great grip and feel on the trail - recommend Trailroc 245 by Inov8. Sorry Salomon, these shoes or just the biz.

For those who may consider it necessary to compete to call yourself a trail runner - they will need to wait until June 30, 2013. For me as of now April 27, 2013 I quite gleefully call myself a trail runner.

[onceweretriathlete]

Training diary April 21, 2013

Today was a beautiful Melbourne autumn day. perfect for a few laps of the Tan - the most iconic city place to run in Melbourne. Such a magic environment to run around. 

Widened to 5.5m in most areas and surrounding the Melbourne Botanic Gardens the 3.8km running track has enough small variations to make it an interesting run. Good for the feet and the psyche!

My aerobic 13.48km run today included two 'moderate hill-repeats' up the Anderson street section of the Tan. Moderate hill repeats for me are forget the speed, ignore the heart-rate, focus on your form and go up the 750m hill at a moderate pace. The hoot is that there are always plenty of other runners who must pass you - even when your not trying: arms flailing, shoulders hunched, breath rasping the pass. me i stay easy, turn round and repeat - race day is when this form training really shows its benefit.

Good week total of 39.17km. Two runs into work and home, spaced by recovery days and then a slightly longer run on the weekend. Ready to keep building over the next few weeks.

Two years post New Zealand Ironman really enjoying running again. Today's run was powered along by these fantastic Inov8 road shoes:

Looking forward to taking their trail running cousins out for serious run soon.......

[onceweretriathlete]

Ironman New Zealand 2011: one very wet day in Taupo.