Tuesday, May 7, 2013
A little late but lastest update....
Immediately following Peru my body was feeling zapped, medical tests a few weeks prior to Coquimbo, ITU Pan American Cup, made for a month of mixed emotions.
Following my race in Lima, Peru I decided to take a few days off to recover the body as I was feeling run down and fatigued. I did this to give myself the best preparation for the remaining races. I also had some blood test and saw a few indifferent results which looked to be a problem.
Two weeks had gone by and training had been some of the worst to date.....inconsistent and poor form! With this, I decided to reluctantly skip the first ITU Pan American Cup in Vina Del Mar and put all my energy into Coquimbo, giving my body an extra week rest. In the month between races I can count a 'good and consistent' training period of 4-5 days from 10 days out from the race...ideal preparation?! Far from it!
With a beach start in Coquimbo, it brought me back to my bread and butter and I got a great start and exited the swim first. We then created a small break of 8 on the bike and extended our lead each lap.
Onto the run and only 5 were still there at the 5km mark including myself and I was feeling solid. A few changes of pace along the way and it was down to 3 with 1km to go. The Chilean athlete ramped it up with 400m to go and we were strung out. Then out of the corner of my eye I caught the penalty board with my number on it, 15seconds later and the podium slipped, running in for 4th.
Taking the result out, I am really happy with the race. A month of garbage training, to be honest, and to fight back from the mini rut for probably my best race in South America, that's what I'm pleased about.
Yes I didn't win but this race has given me more confidence and determination for the rest of 2013.
What a 3 months in South American!!!! Thank you to the Riveros family and every other person along the way that has helped me here. To my family, friends and sponsors .... thank you! But for now, its home time and I can't wait!
Shane
Thursday, February 28, 2013
February wrap
Monday, February 4, 2013
First update for 2013 - SOuth America
I had four consecutive weekends of racing since I have been based in Santiago, Chile, January 2013. I was lucky enough to have had the opportunity to experience the Chilean celebratory ways of New Years Eve.
It’s amazing how welcoming and nice the South American people have been to me. I noticed this at the first sprint distance race in Vina Del Mar, Chile when they wanted to do everything and anything for me! The race saw myself and two others in a breakaway and it was battled out on the run. It was awesome fun because they were both good friends of mine and I came away with the win.
Onto to La Paz, Argentina for the first ITU Continental Cup. This place was crazy! The people are driving motorbikes with 3-4 on each with no helmets. Even saw one eating an ice cream and driving with 2 passengers! The Argentinian way of dining was certainly an experience to remember. The waiters dodging busy traffic attempting to cross the street, hands full with our meals, truly an amazing small town. The Olympic distance race literally saw the entire town watch the race. It was like Tour de France style crowds and I ended up finishing 4th after a good swim and bike, a little disappointed with the last 5km on the run but solid points to move up in the world rankings.
Straight after returning from Argentina I made the 10 hour bus trip south in Chile to the holiday destination Pucon. Wow! This place is beautiful. I Met up with my good friend Gaspar Riveros from Chile and recovered from the weekends race in La Paz. So it was jet skiing and cruising the speed boat to recover. But we did do some serious training to recover the body and the sprint distance race saw another win for me. I had a solid swim, bike and run which i was happy with after the two previous weeks racing and travel.
It was another 'tough' week in Pucon jet skiing/ wake boarding and also a BBQ on the beach from wood fire. I was also lucky enough to have my birthday here which was really nice. The families I have been staying with really treated me like a son and even surprised me with a cake!
An hour and half drive from Pucon saw the last race in Validivia. The town is influenced a lot by German heritage and it’s also a very historic town with fortes from when the Spanish landed. The town has also seen a tsunami in 1960 which still show some damages. With a change in race start time, we managed to get to the start 15min before the gun. Quick change, rack the bikes and the gun went. Both Gaspar and I didn't have time for any sort of warm up but I still come away with the win. It was the strongest I felt out of the four races which I was most happy with.
So there has been three wins and a fourth in the first month of racing and it’s now time to take a few days off and recover properly after all the racing. Then I will have a small solid block of training back in the heat of Sanitago for 10 days before the next two ITU continental cups in Mendoza, Argentina and Lima, Peru respectively. Both expected to be hot and humid! I look forward to it!
Thanks for all the support,
Shane
Tuesday, May 8, 2012
ITU Asian Cup - Subic Bay, PHI
I had my second race back from injury and it was stickier than a honey pot in Subic Bay, Philippines for the ITU Asian Cup. After arriving in Manila, we had a 4-hour bus trip travelling to the race site. Getting out of Manila was an adventure to say the least as we weaved in and out of traffic, breaking road rule after road rule. To give you an idea of what it’s like, Manila has about the same population as the whole of Australia so I can’t believe I didn’t see one crash! We arrived at the hotel at 2am after a solid 14-travel time and I was pretty tired. After a good sleep, my pre race goal was to stay hydrated and put the feet up after doing a light run and swim (race temp was 30 C plus).
The two lap swim was a beach start and I got to the lead in the first few steps and pushed hard for the first few hundred metres. At the end of the first lap I saw that myself and the two other athletes behind me had created a small gap entering the second lap. I didn’t push the swim but managed to exit the water (collecting the prime) with a 30 sec lead over the main pack.
I have never been in a race where you could say that you heated up in the swim, so once I jumped on my bike it was all about getting the nutrition and water in while I had time. I waited for three athletes to ride up to me and we rolled turns for 10km until we waited for another 5 athletes. Another memorable moment from the race was manoeuvring through a small gap that was created by a bus/4WD crash on the racetrack. There was glass everywhere and it turned out to be quite a sketchy section of the ride! Luckily, there was no trouble for any in the group.
Onto the 4-lap run and I was feeling really comfortable sitting in 3rd directly behind the eventual winner from China and catching the leader. As I passed the penalty box the first time, I saw my number on the board, which shocked me! Instead of continuing in a good rhythm with the Chinese athlete, I was forced to stop and take the 15-second penalty. Bad move Shane! Having to run the remainder of the leg solo was tough but I managed to hold onto the podium so I was happy with the progress.
Thanks to everyone for their support including Triathlon Australia, NSWIS, Giant Bikes, my coach Jamie Turner, physio Alex Price, my parents and family and all my individual sponsors!
Next Races: ITU Asian Cup – Amasuka, Japan 3rd June
ITU Asian Cup – Gamagori, Japan 10th June
Wednesday, May 2, 2012
Photos from the last couple of months
Thursday, April 12, 2012
Mooloolaba Triathlon
So I have had plenty of time to think about the race in Mooloolaba and find out what exactly happened, as it definitely wasn’t the result I was after! Mooloolaba triathlon is one of Australia’s largest and most popular triathlons. It’s a weekend festival with everything from ocean swims, fun runs and of course the triathlon. When I arrived on the ‘Sunshine coast’ it was not living up to its name and was recovering from torrential rain with some parts of the town flooded. I stayed indoors, jumped on the treadmill and the preparation was still going to plan.
I had a solid 8 weeks training block on the Gold Coast with pre‐qualified Olympic triathlete Brad Kahlefeldt leading up to the race (my first Olympic distance triathlon in 18 months). It was awesome to spend time with Brad and see what a true professional athlete does day in and day out. Following his training program for a race that he has won three times and was looking for his third consecutive win, he obviously knows how to win.
With all of the torrential rain, the water was a bit mucky and dirty but that didn’t stop me from leading the whole swim (although I didn’t feel the best) until the final wave zone. A set wave come for the guys sitting around the 20th position to come through and make up ground. I still managed to exit the water in the top 10 and get out onto the bike in good position. The bike was an out and back course on the freeway with not much happening and the field of 60 came together as one big pack. At this point, I still wasn’t feeling the best on the bike but I was confident with my running leading up to event so was patiently waiting for the final 10km run. I left transition two in 4th spot and onto the run I went. Nothing eventuated for me on the run, feeling a little flat and coming over the line in 18th. After the prospect of racing again and the build up I had, I was somewhat disappointed with my finish but now can move on to the next race.
I have had a lot of support post race and one Aussie triathlete said to me “you can't be disappointed with your race. It's a long road back from where you were and you've done the longest, hardest part. Keep ticking away. It comes back eventually, believe me”. He himself would know, having spent two years out (four years ago) with injury and now has all but sewn up the 2nd Olympic spot for London. It meant a lot for him to say that! Moving forward, I have to stay healthy, stay motivated because I know I have a awesome block of training behind me that is ready to be unleashed!
Next race: ITU Asian Cup – Subic Bay, Philippines May 5th.
Shane
I had a solid 8 weeks training block on the Gold Coast with pre‐qualified Olympic triathlete Brad Kahlefeldt leading up to the race (my first Olympic distance triathlon in 18 months). It was awesome to spend time with Brad and see what a true professional athlete does day in and day out. Following his training program for a race that he has won three times and was looking for his third consecutive win, he obviously knows how to win.
With all of the torrential rain, the water was a bit mucky and dirty but that didn’t stop me from leading the whole swim (although I didn’t feel the best) until the final wave zone. A set wave come for the guys sitting around the 20th position to come through and make up ground. I still managed to exit the water in the top 10 and get out onto the bike in good position. The bike was an out and back course on the freeway with not much happening and the field of 60 came together as one big pack. At this point, I still wasn’t feeling the best on the bike but I was confident with my running leading up to event so was patiently waiting for the final 10km run. I left transition two in 4th spot and onto the run I went. Nothing eventuated for me on the run, feeling a little flat and coming over the line in 18th. After the prospect of racing again and the build up I had, I was somewhat disappointed with my finish but now can move on to the next race.
I have had a lot of support post race and one Aussie triathlete said to me “you can't be disappointed with your race. It's a long road back from where you were and you've done the longest, hardest part. Keep ticking away. It comes back eventually, believe me”. He himself would know, having spent two years out (four years ago) with injury and now has all but sewn up the 2nd Olympic spot for London. It meant a lot for him to say that! Moving forward, I have to stay healthy, stay motivated because I know I have a awesome block of training behind me that is ready to be unleashed!
Next race: ITU Asian Cup – Subic Bay, Philippines May 5th.
Shane
Tuesday, February 28, 2012
Iron-Off
The Iron-off was the ultimate challenge! Never used an iron before but hey, I love a challenge!
The Morphy Richards Iron-Off seen Kelloggs Nutri-Grain Ironman Ali Day line up against Super fish and Australian Champion David McKeon, World Champion track runner Ryan Gregson, Australian Triathlete Aaron Royle and Australian High Jump Champion Petrina Price and myself.
It was set in the main street amphitheater of Crown street mall in Wollongong. Plenty of people turned up for a laugh but the funniest part was the elderly who stopped by ... I think they thought it was going to be a ironing exhibition! Little did they know we were stripping down to our Waxx undies and ironing our own cloths in a competition.
It was good fun and pictures are below.
More photos can been seen here.
A full report can be seen here
Shane
The Morphy Richards Iron-Off seen Kelloggs Nutri-Grain Ironman Ali Day line up against Super fish and Australian Champion David McKeon, World Champion track runner Ryan Gregson, Australian Triathlete Aaron Royle and Australian High Jump Champion Petrina Price and myself.
It was set in the main street amphitheater of Crown street mall in Wollongong. Plenty of people turned up for a laugh but the funniest part was the elderly who stopped by ... I think they thought it was going to be a ironing exhibition! Little did they know we were stripping down to our Waxx undies and ironing our own cloths in a competition.
It was good fun and pictures are below.
More photos can been seen here.
A full report can be seen here
Shane
Saturday, February 18, 2012
Latest scoop ... first for 2012
The silly season is done and dusted. For me, it is a period to enjoy the time with friends and family as I am away for 5-6 months of the year racing abroad. I hope everyone had a safe and enjoyable Christmas and New Year too! I kicked back with a beer or two and had a more relaxed attitude with my training. I managed to gradually increase my volume of training after returning to running from my injury setbacks.
At the end of 2011 I was able to join up with the NSWIS crew and spend 10 days down at Falls Creek, Victoria training at 1700m – getting some altitude benefits. I was there for another 3 weeks in January doing the same but increasing my volume again.
January is just a great month. One reason is that it is my birthday! ☺ I didn’t do too much other than spending some quality time with my family/friends and a nice dinner.
This was all good preparation for the annual Australia Day Aquathon held in the picturesque Wollongong Harbour the next day. I was not expecting anything much from the race other than having fun and getting back to racing after a terrible two years with injury. I could have come last in the race but still would have had a smile on my face! But that result didn’t happen … I was in a sprint finish for the win with my good mate and training partner Aaron Royle. He managed to out sprint me but I was very excited with my result, a massive positive for the upcoming season.
The next day I was travelling 12 hours in the car headed for the Gold Coast. I am up here as a training partner for pre-selected 2012 Olympic triathlete Brad Kahlefeldt for 4 weeks. This was arranged between my coach Jamie Turner and Triathlon Australia. I absolutely love it up here training with Brad! I am supposed to be helping him but I think I am getting the better deal out of this one, learning so much off a very professional athlete. It has been a very solid two weeks with base miles and some speed work as well. This is all putting me in good shape for the Mooloolaba triathlon on March 25.
Until next time!
At the end of 2011 I was able to join up with the NSWIS crew and spend 10 days down at Falls Creek, Victoria training at 1700m – getting some altitude benefits. I was there for another 3 weeks in January doing the same but increasing my volume again.
January is just a great month. One reason is that it is my birthday! ☺ I didn’t do too much other than spending some quality time with my family/friends and a nice dinner.
This was all good preparation for the annual Australia Day Aquathon held in the picturesque Wollongong Harbour the next day. I was not expecting anything much from the race other than having fun and getting back to racing after a terrible two years with injury. I could have come last in the race but still would have had a smile on my face! But that result didn’t happen … I was in a sprint finish for the win with my good mate and training partner Aaron Royle. He managed to out sprint me but I was very excited with my result, a massive positive for the upcoming season.
The next day I was travelling 12 hours in the car headed for the Gold Coast. I am up here as a training partner for pre-selected 2012 Olympic triathlete Brad Kahlefeldt for 4 weeks. This was arranged between my coach Jamie Turner and Triathlon Australia. I absolutely love it up here training with Brad! I am supposed to be helping him but I think I am getting the better deal out of this one, learning so much off a very professional athlete. It has been a very solid two weeks with base miles and some speed work as well. This is all putting me in good shape for the Mooloolaba triathlon on March 25.
Until next time!
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
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’!
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! ☺
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
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!
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!
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!
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!
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
If you're looking for Sports Nutrition ... Check out BALANCE sports nutrition first!!!
Balance Sports Nutrition is one of the longest running, most trusted sports nutrition brands in Australia and New Zealand. Balance Nutrition Advisory Team draws on many years of experience and is backed by elite-level sponsored teams, individuals and personal trainers.
As a proud Australasian based business, Balance Sports Nutrition has its own quality system and NZFSA*, Medsafe and TGA certified manufacturing facility, this allows maximum quality control, which in turn guarantees you maximum results. All products carry a quality seal, are developed on-site, and no product from Balance Sports Nutrition includes any of the ingredients designated as "prohibited substances" in the 2009-2010 prohibited list from WADA**
*New Zealand Food Safety Authority **World Anti-Doping Agency
Balance Sports Nutrition is one of the longest running, most trusted sports nutrition brands in Australia and New Zealand. Balance Nutrition Advisory Team draws on many years of experience and is backed by elite-level sponsored teams, individuals and personal trainers.
As a proud Australasian based business, Balance Sports Nutrition has its own quality system and NZFSA*, Medsafe and TGA certified manufacturing facility, this allows maximum quality control, which in turn guarantees you maximum results. All products carry a quality seal, are developed on-site, and no product from Balance Sports Nutrition includes any of the ingredients designated as "prohibited substances" in the 2009-2010 prohibited list from WADA**
*New Zealand Food Safety Authority **World Anti-Doping Agency
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
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
Friday, November 19, 2010
Injury Update
Update on the ITB injury (Iliotibial band syndrome)... I had a appointment with the NSWIS sports specialist this week and after numerous test and a ultrasound on my ITB, Dr Donald Kuah recommended me have an ITB release. So I will be having day surgery in 2 weeks to get this done by Dr David Wood. Recovery wise will be around 6-8weeks for running but I will be swimming and riding before that. Excited to finally get this over with and get back to training for 2011 soon!
I would like to thank NSWIS and Dr Donald Kuah for all the help and expertise!
I would like to thank NSWIS and Dr Donald Kuah for all the help and expertise!
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