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
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!
Sunday, November 14, 2010
Latest
So it has been a while since my last update… I have been a little busy in this time but most of the occasions were away from racing and training. That’s the disappointing part, for me anyway. About month ago I had my brothers wedding and I was best man. I was stoked to see my brother so happy on this special day and to be apart of it… unreal! It was fabulous to see all my family and I had goose bumps just watching…
Almost 3 months have gone since I returned home from Europe because of injury. There has been a lot of time spent at the physio, seeing doctors, a little bit of training and my knee has flared up a couple of times disrupting my recovery. Last week my knee flared up again so all the team helping out (including me) are scratching our heads!
Future training and races depends on how long my knee takes to recover. There is a NSW Institute of Sport camp down at Falls Creek, Victoria to do some altitude training in late November but I don’t think ill be ready for that, which is disappointing. However, there are numerous races I am looking at in South America early next year so Ill keep you updated!
Not knowing exactly what the injury is and trying to recover from it, is extremely hard. This period has been difficult to say the least but with all the great support and well wishes it makes it that little bit easier!
Almost 3 months have gone since I returned home from Europe because of injury. There has been a lot of time spent at the physio, seeing doctors, a little bit of training and my knee has flared up a couple of times disrupting my recovery. Last week my knee flared up again so all the team helping out (including me) are scratching our heads!
Future training and races depends on how long my knee takes to recover. There is a NSW Institute of Sport camp down at Falls Creek, Victoria to do some altitude training in late November but I don’t think ill be ready for that, which is disappointing. However, there are numerous races I am looking at in South America early next year so Ill keep you updated!
Not knowing exactly what the injury is and trying to recover from it, is extremely hard. This period has been difficult to say the least but with all the great support and well wishes it makes it that little bit easier!
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