Category: Race Plan


Another Success – Getting Closer – Starting To Enjoy Myself Again

Filed Under: Board, Race Plan
Nov.05, 2010

This Mornings Coastalwatch Forecast

Woke this morning feeling much better, still coughing up a little bit of residual flem, but thats about it. Hopefully tomorrow I will wake up 100% fit and healthy, it will be so nice getting to that start line completely healthy so I know whatever happens in the race, it is just me giving it my best on the day.

Looking at the swell predictions again, it actually looks pretty similar today to what is expected race day. With this in mind, I headed down to Currumbin at the same “tide time” that I expect to go through on Sunday. The idea with this was twofold.

First, given the events of the week, I wanted to spend a bit of time watching what the water was doing, and then practising my water entry at this transition. Once I get past this break, I am 100% confident I will get through the race.  Second, I wanted a confidence booster. I wanted to see and feel the process of going through this break in similar conditions to Sunday, knowing I will be healthier then anyway.

The good news is that the session was great. I found the rip, pulled through out the back no problems. I did it twice then headed down the beach for some popping and rolling practise – I wasn’t getting any where I was, to be honest, it was too easy. So I got my visualisation material, I got my confidence boost and I got some good practise also down the beach, where conditions were a bit more critical.

So assuming the conditions do not deteriorate dramatically between now and Sunday (which they shouldn’t – all predictions correct) I am going to have a good race.

Coming back, with this confidence booster along with the fact that now that the anti-biotics have by and large left my system, my frame of mind is 150% better too. I am actually looking forward to the race again and for the first time since the lead in really started, I am enjoying the build up.

I’m relaxed and happy :)

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Much Better Today – The Plan

Filed Under: Race Plan
Nov.03, 2010

I am feeling much better today. I don’t seem to have any lingering issues from the anti-biotics and the flu seems to have left my body. No sore throat, no runny nose, no headache, no sneezing. I slept well and woke fresh. The only lingering effect I have is that feeling of having crap in your lungs after the flu, which you need to clear out before being perfectly healthy. With 3 days still to go, hopefully I’ll be perfect on the day.

The swell forecast is still all over the place. Yesterday Swellnet were saying it was going to be 2 – 3′, Coastalwatch were saying 4 – 5′. Today its flipped, Swellnet are saying 4, as per the graph to the right, coastalwatch are saying less than and declining.

So whats the plan from here? I’m a bit afraid to say to be honest. Everytime I’ve made a plan over the last 3 weeks, its flown completely out the window as some “surprise” rocked me. This is my intention anyway.

  1. I’m going to head down to Currumbin this morning at about 10am, and just watch the conditions. Based on my expected arrival at the board leg on Sunday, this will be roughly “tide right” for when I am coming through. It would have been great to paddle out at this time too – but I have my daughter this morning.
  2. I’ll have a paddle at Currumbin sometime this afternoon, mainly practising popping and rolling skills. Any improvement there will be a godsend.
  3. Tomorrow I’ll go for a run as soon as I get out of bed. Just a cruisey 20 minutes, I just want to test the lungs and facilitate the eradication of any remaining flem.
  4. Tomorrow around 10.30 – 11am, back to Currumbin for more exit practise. The conditions hopefully will be similar to Sunday, so I can get a good feel for what is going on, and hopefully a solid confidence boost.
  5. From there, rest, hydration, carb loading.

I think I’m getting there, but I am finding this week interminable.

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Early Forecasts For The Day Are Looking Pretty Grim

Filed Under: Race Plan
Nov.01, 2010

Well, I am gradually getting better – I think I will recover from this flu in time for the race. My taper week will not go as planned though. I think I’ll lose the big run I wanted to do early this week, unless I sneak it in Tuesday evening, and my number of board sessions will be drastically reduced.

Surf Report Leading Into Sunday

I got the early surf report today too, and it looks as though we could be faced with another challenge. I’ve copied the report graph provided by costalwatch and it looks as though we are going to have a pretty big swell sweeping the coast by Sunday. By the looks of the graph here, it could be building to over 6′ by the time race day starts – and to think we have had such benign Sundays for the last 3 weeks!!

I have to say, a part of me quails at the sight of this. But on the other hand there is a part of me that wants to compete in the big stuff. It would be nice when people talk about “remember that year” as it was so big, to be able to quietly nod to myself in the corner, knowing that was the year I completed my first Coolangatta Gold.

Those two views are like the devil and angel on my shoulder at the moment. I think I’d better get back to those visualisations -  see if I can’t lay the quailing devil to rest!

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My Final Week’s Plan, Taper, Maintenance And Admin

Filed Under: Race Plan
Oct.30, 2010

Eight days out from the big day, its basically the start of my taper week. Here is the plan.

Today and tomorrow, a very cruisey 2 hour session each day. No carbs in my meals this weekend either. The idea is to completely deplete my body of the carbs so I can restock and overload during the week. Carb loading starts Monday dinner. Then it is carbs and hydration all week.

Training, not a whole lot left I can do from here on in. Stu suggested I just do some short intensity work, to make sure I don’t lose any fitness. What I think I’ll get most benefit from is a 9 – 10km run either tomorrow or Monday, another short run, 2 – 3 kms Wednesday or Thursday, and some surfing on the board. I can still get those skills better and I can improve my reading of the surf.

Come Thursday or Friday, I am going to check through all my gear. Now this is a bit geeky, not ironman material at all, but as part of this I am going to write some technique reminders on my ski. You know when you start getting fatigued and it all goes out the window – the idea being I’ll have a bunch of cues there to remind me to hold it all together.

Saturday after craft scrutineering and the race brief, I am going to head to all the “entry” spots with Wayne and look at the conditions are and how the banks are behaving. Hopefully I might get some hints and tips for the day, make a plan for transitions etc.

Apart from that, visualisations every day I think. I need every ounce of help I can get – lets call on the universe “The Secret” style.

Have I mentioned I am getting nervous yet? Well, if you’ll excuse this great Aussie expression – I’m shitting myself.

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Some Persisting Niggles And Illness Visits My Home

Filed Under: Race Plan
Oct.29, 2010

Well, its Friday week away from the big race. I have a couple of niggling problems with my body still. A slight tear running down the inside of my left thigh is causing me a little bit if discomfort still. Its just discomfort though, I know I can run with it, even if it pulls up sore after the race. I’ll get the usual deep tissue, stretching and strengthening into it next week regardless.

My left shoulder still causes me issues when I overload it. Lets be honest, 23 kms on a ski, 3.5kms swimming and 5.5kms board paddling is overloading it. It recovers really quick though now, within 24 hours there is no soreness anymore. So its another discomfort for race day, but not an injury. The chiropractic adjustments I have been getting from Grant Phillips really have sorted that problem out. Thanks Grant.

My beautiful daughter Grace, usually full of energy and joy has been smashed by the flu. Usually when going to get a coffee, all I hear is “run Daddy run” as she expects me to chase her all the way to the cafe. Today she did not want to walk. She just clung needingly to my neck the whole way, not interacting with anyone. Anyone who knows Grace will understand how unusual that is. Its just a cold though, I have been to the doctor and there is nothing to worry about. The big questions though is whether this virus is going to run through our home. Will I get sick before race day, will it impact my preparation or the race? Damn I pray not – I am getting very anxious about it. I am doing everything I can to protect myself from this though. Buckets of Vitamin C, Spirulina, I even got a prescription of anti-biotics in case I get hit.

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Count-Down To Race Day – Becoming All Consuming

Filed Under: Race Plan
Oct.26, 2010

I have to admit, the closer I get to the day, the more mind consuming this race gets.

At the moment, I am quickly bouncing from a mental state where I am wondering what the hell I am doing, to a state where I can’t wait to get out there, to a state where I think I need to train weeks more in the few days left, to a state where I can’t face another training session – I am all over the place.

One thing I have really noticed though is how hard it is to focus on anything else. Work is too hard – I just can’t apply myself. Goodness knows how I am getting the work done – if you asked, I couldn’t tell you what I have done this week. Family too – my mind just keeps wandering to the race, even mid conversation. It is really becoming all consuming.

Apologies to all I haven’t given due attention to these weeks – you deserve more, its me not you etc etc… I’ll get better in a couple of weeks.

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Handlers – Help On The Day And More

Filed Under: Race Plan
Oct.19, 2010

When picking your handlers, it is important to know what you are asking and get the right people. The commitment you are asking is more than just help on the day. You really need to get them to 2 or 3 of the big training sessions in the lead up, so you can test what you need, where you need them to be, to help you move craft between legs on the long training sessions and to basically be part of your planning so everything runs smoothly come race day.

I didn’t quite understand the commitment I was asking my handlers when I asked them. I’ve been quite lucky though as I have Wayne Marshall (who has done the Gold twice) and Ann Donnelly who was one of Wayne’s handlers. Fortunately they understood from their experience what was required and have really supported me throughout the last month, getting my race plan together. This includes fuel (energy bars, pastes and fluids) planning and preparation, being there for on-course training, helping me through transitions and just ferrying me around. They have given up at least 2 Sundays for me.

I’ve really been blessed having people around me like that, encouraging, supporting and keeping my spirits high. Thanks guys!

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