Wednesday, December 7, 2011

Weekend of wins!!!!!!

A weekend of racing and a weekend of two wins from two!

The inaugural Ocean Splash 'n' Dash was held in Wollongong over the weekend with hundreds of competitors taking part. The weather turned up on Saturday for the ocean swim but not on the Sunday for the aquathon (swim + run) - absolutely cold and miserable! I took part in the 1400m ocean swim and took the win! So happy to be back racing especially in my hometown.

As I am unable to run at race pace just yet I teamed up with good friend Russell Dessaix-Chin for the aquathon. The swim was 700m and I was able to give Russ a lead for the 6km run. We manged to sneak another win. Happy Shane!!!!!!!!!!!

Below is a link to an media article from the weekend:

http://www.kaokreative.com.au/?p=666


This is just the beginning of my return to racing - bring it on!

Hope you have a lovely Christmas and even better New Year!

Regards,

Shane

Thursday, November 3, 2011

A while between drinks...

Frustration: The feeling of being upset or annoyed, especially because of inability to change or achieve something.
Anger: A strong feeling of annoyance, displeasure, or hostility.
Disappointment: The feeling of sadness or displeasure caused by the non-fulfillment of one's hopes or expectations.

After another ITB release surgery 9 weeks ago (other leg – now symmetrical) these are some the words that have described these past weeks/months. I feel the past two years have been the hardest in my short sporting career – it really does play on your head and make you think, what have I got myself in to? Not only have I had to come home early from trips away or stop training because of these injuries, I know I haven’t raced to or even close to my potential! This is probably the most difficult thing. I love racing. I love the feeling of winning. There is only so much I can do with injury management (and I am doing everything) but I still believe that this will keep making me stronger and more ambitious. I still want to race and I still want to win - and I will!

Moving forward I have started back training and I am swimming the best I have for some time. My times in training have been very positive and I am feeling strong in the water. My bike and running is coming along slowly but I am happy with the progress so far (similar to last time, it is a slow recovery process). In December, I am looking forward to altitude training with the other NSWIS triathletes in Falls Creek. This will enable me to get a good block of work done before the season starts. I haven’t been down there before so it will be interesting to work with the NSWIS crew and I am hoping for some positive changes.

Without the team behind me (too many to thank individually), I don’t think I could have done this. It has definitely made it a lot easier … Thank You!

I’m slowly but surely ticking off my list. The things I need to do before I’m back racing and ‘back in the game’!

Monday, July 11, 2011

June

Following my first race in Cremona, Italy (sprint distance), I had a slight knee injury that was looking to delay my training however it was good to have physio Alex Price arrive at the NSWIS European base of Vitoria. I have been working with him for quiet some time now and he knows what works for me/ how my body responds to treatment and the injury is now under control.
I was fortunate enough to get an invite to the British Triathlon GE Money Super sprint race in Canary Wharf, London. It was a different format than usual and consisted of a 400m swim, 10km bike (9 laps) and 2km run. The field was split into two heats of 20 athletes with the top 8 qualify for the final and the 4 fastest losers from the heats also making the final. (20 athletes for the final). Another exciting and new element put in was a 7.00pm heat start.
Canary Wharf (from what we were told) is the business mecca for London and apparently Thursday (night of the race) is the night everyone stays back after work for a beer so it made for an awesome atmosphere for the heats/final. I was in the second heat and manage to have a great swim exiting in 2rd. This put me in a good position in the front pack of 8 athletes on the bike but entering T2 I seen an official at my transition spot with a yellow card. This meant that I would have to stop for 15seconds (seemed like a lifetime in the short race) and serve my penalty (they said I mounted my bike too early exiting T1 - questionable in my books!). I Lost numerous places with my penalty but finished 9th in my heat so I was very anxious to find out the times for qualification but in the end, made the cut.
It was a 9:20pm start for the final and glow sticks had to be worn on our wetsuits for the swim for safety reasons (who doesn’t love wearing glow sticks?! ;-)). I had another good swim exiting in 3rd and made sure I was meters past the mount line to jump on my bike. The intensity of the bike was much higher and strung the front group out but I was sitting nicely. Unfortunately on the 3rd lap I had a small incident with another athlete who swerved stupidly and resulted in me hitting a 1m tall witch’s hat at good speed – crash time! DNF for me … disappointed, as I wanted to see where my run was at coming off the first race.
Following the London effort was my first French Grand Prix for TCG79 Parthenay racing in front of the Eiffel tower – fantastic venue! The team ended up finishing 7th but I was disappointed with my result. Think of a small sock in a washing machine and that was the swim. I have never swallowed so much water (didn’t help the stomach on the bike and run) in such a crazy 750m swim. After the 3rd of 4 laps on the bike, 60 athletes come together on the wet and slightly slippery (few crashes) rectangular course and it was made for a running race. When I got in to the run, I just didn’t have the speed I wanted to match it with some of the top guys and finished further back then I anticipated!
Back to Vitoria for more training and the European summer! ☺

Wednesday, June 22, 2011







Lekeitio - Basque Country




The local for all my cafe con leche/ cortado/ cafe solo 's - NAM aka Ramon's cafe shak




Went for a solo open water swim here in Vitoria, Spain

Thursday, June 16, 2011

May

Forty hours later and my travels from Australia to Europe are complete. The trip is always draining and takes a toll on you especially with a missed connection flight to add some more time at airports … but that’s travelling! When I arrived in Spain at the hotel at which we will base ourselves, it actually had a sense of 'home' to it.
I think that this helps me to train to my full potential without worrying about the little things when you are on the road and living out of a suitcase for long periods.

With the weather currently more like Wollongong’s winter, I am currently in Vitoria, Spain preparing for my first race this weekend in the ITU Sprint European Cup in Cremona, Italy. It will be my first ITU race in ten months and I am really excited about the race and to see how my training and the improvements that I have been working on over the last few weeks/months are progressing. A big thank you to everyone that has been involved in getting me back to racing again.
Your support has been tremendous and greatly appreciated.

Also, in other news ... I am currently in the process of setting up a website for all my news, updates, photos etc in relation to triathlon.
More details later!

Wednesday, May 11, 2011

Quick update

Club triathlon race … Check! Club running race … check! Finally, after a long and tortuous slog I am back racing. This has put a massive smile on my face and I’m excited to get stuck in to more races in the near future.

As most of you would know, it is starting to get cold in Wollongong. This means one thing for me … time to head to Europe! ☺ I will be leaving in three weeks and basing myself with the NSWIS crew in Vitoria, Spain once again. This is a great place to train with all the essential training facilities very close by. It’s also easy to commute to other races throughout Europe, which is a plus for preparation and recovery. A link is below for the city.

http://en.wikipedia.org/wiki/Vitoria-Gasteiz

My first ITU race will likely be in Cremona, Italy over the sprint (750m/20km/5km) distance on the 11th June. I spent a block of training in Italy last year so it will be exciting to get back there and race. Other races occurring shortly after include a local Basque (Spanish) race over the same distance, a British Super Sprint Eliminator in Canary Wharf and a French Grand Prix (I will be racing for TCG Parthenay in 2011). A link for my French team is below if you want to have a look.

http://www.tcg79.com/

Other then that … its back to hard training, continuously building up before departure. Stay tuned!

Monday, April 18, 2011

Photos over the past month

They always say a picture is worth a thousand words ... so that means there are thousands of words in this blog! ;)




Awesome morning in the Gong



Parked up after a ride for a brew.



I love my coffee! ;)


Payed a visit to the ITU Dextro World Championships series round 1 in Sydney.



On my mates 21st Birthday, I told him to enter the 'Crust Free Pizza Friday' and you guessed it...



After a ocean swim at Stanwell Park, I went to a friends place for lunch ... not a bad view!




So this was before my comeback race with a bloke I've spent a bit of time with ... my physio. It was 10 months since I last raced. Having a bit of fun!

Monday, April 11, 2011

March

A lot has happened since my last update … my training load has been increasing and is becoming more consistent so this puts me in good stead for my European campaign this year, which is very exciting! I have been adding more kilometres to the sessions and also the intensity has picked up. It has been a long time since this has happened and it feels great to be back with the group having a blast. I would love to be doing the same training as the other guys I train with but I have to be patient and realistic with where I’m at and how my leg is holding up after each session.


I recently completed some testing (basic run testing for economy and filming for biomechanics) at the NSW Institute of Sport. The testing involved running at four sub-maximal speeds for four minutes with a short rest in between. It tested my oxygen consumption at each level and from the results, it was very positive at this early stage in my training. Also, while I was running, there was a camera filming me to measure if I am running with better form and also taking a closer look at my biomechanics/technique. The video showed that the work I have been doing with my physio (Alex Price) has paid off and I am running more sound than previous tests. The other exciting part is that I am happy where my strength and conditioning is currently at however there is still plenty of improvement left. Overall, my results were better than expected and I am looking to convert my improved training and testing in to some good races when my leg is ready.


I have also been riding a new bike and it is exciting and motivating when you get new wheels for training and racing. The NSWIS athletes will again be riding GIANT bikes for the year and it’s good to know I will have a fast bike underneath me.


The start of my racing has not been confirmed just yet. It will depend on how my training is goes over the next few weeks but shouldn’t be too far away with a local race soon! I competed in the Stanwell Park ocean swim last weekend and picked up a 3rd place. I haven’t found my best swim form yet but it was a helpful hit out, good fun and I managed to catch up with some friends after the race too!

Tuesday, March 8, 2011

Breakfast - think Goodness Superfoods



I am a bit of a health nut at the moment with me coming back from injury. I have had to keep my weight as close to race weight as possible so when I start racing I am ready to go! During this time Goodness Superfoods cereals has been a big part of my diet and maintaining my race weight.

Goodness Superfoods is an Australian brand focused on producing the finest quality, leading edge health products. All of our products use the highest caliber ingredients only which deliver special health benefits. The company are based in Dandenong,Victoria where it developed and manufacture all our products.

They have a simple nutritional philosophy: improve your digestive system and you have the starting point for improved wellness. Because if your gut is not healthy, you are not healthy.

Goodness Superfoods has therefore pioneered the use of the super wholegrain BARLEYmax developed by CSIRO which is found in all of our products. BARLEYmax is a natural wholegrain that is superior in fiber and protein.

It is a non-genetically modified barley grain that has been in development for almost 12 years by CSIRO Food Futures National Research Flagship. When combined with specially selected pure natural ingredients, the Goodness breakfast cereal range is unrivaled.

Goodness Superfoods have also teamed up with two very talented dietitians to support us in helping you to eat well and understand what good food is.

Check out there range next time you're at the supermarket!!!!!

Thursday, March 3, 2011

BALANCE sports nutrition

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Monday, February 14, 2011

2011

2011 has well and truly begun … a new year and a new decade! A lot has happened to me in late 2010/ early 2011. An ITB (Iliotibial band) injury late in 2010 cut short my season and has also delayed the start of my 2011 campaign. Unfortunately, I had to go under the knife and it has been 9 weeks since my ITB release surgery. My recovery has been progressing slowly and I have been working closely with physiotherapist Alex Price (spent more time with him then I have training or at home – lucky he’s a good bloke and great physio too). We have implemented a good strength and conditioning program to aid my recovery and to prevent the injury from re-occurring in the future.

Frustrating is a word that can be used for this period because of the length and ‘roller coaster’ type ride that I have been on. Although it has been tough mentally and physically, I have had some great support from family, friends and all of my support team and my training load will start soon be increased gradually. I am more excited than ever to get stuck in!

My training has involved swimming 4-5 times, running (short distance and slow) 2-3 times, and riding once per week. There was still some pain around my knee however I saw Dr Donald Kuah (NSWIS sports Doctor specialist) last week and things have been getting better after the visit. He said there was a possible ganglion cyst around the wound site that was causing the pain and tenderness so he advised me to have a second cortisone injection to disperse the fluid. Dr Kuah was very optimistic that this will be the last of the pain so I can start to build my training up soon. It is still up in the air as to when my first race will be however there is no rush at the moment; my focus this year will be on the World Championships in Beijing, China in September and other races in Europe.

Shane