CHV Reunion and back running...

The CHV re-union last night bought together our training group from Perth in the early to mid 90's. The array of success achieved in sport and life is a credit to all the guys and it certainly was great to catch up and talk about the great times we have had in the past and catch up on everything in between.

Personally, I am happy to say it is all good on the injury front and now the training commences in earnest for 2009.

I am back running and looking forward to getting a head of steam up by late January and starting the season with some Tri's in Feb so I hit Europe with a full head of steam.

Running Regards
Radar

Festive Greetings and Merry Christmas

Dear All

Thanks to all my family, friends, sponsors and supporters for visiting the site in 2008. Your support and encouragement is greatly appreciated.

Wishing you all a happy and safe festive season

See you in 2009

Best Regards
Raf

Seb turns 1...training again but no running

Well the start to training for 2009 hasn't gone as smoothly as expected...but does anything ever go exactly to plan?

I had some shin pain just before the Anaconda race on Nov 2nd and thought it would settle with 2 weeks scheduled rest. Unfortunately, the injury was actually a low grade stress response and I am still not running and won't commence till after Christmas.

Every cloud has a silver lining though and I have spent more time with Lianne and Seb and that is time that I wouldn't swap for anything. I have also been busy riding and with work at The Body Station Clinic and with the Front Runner Squad which continues to grow and expand (http://www.sebsports.com.au/) .

My plan for 2009 was to build a bigger bike base so I am currently doing that and will be knocking out around 400k/week over the month of December which is 50% more than last summer. I am confident that with all my years of running base will mean it comes back quickly once I get cracking in late December.

In the biggest news of all my little man Sebastian turns 1 next Wednesday so we will be having a party this weekend and the little fella is trying to walk so should be any day now......

Ciao

Radar

Living and Training in the Masif Central

This is a great video from our time in Clermont Ferrand. Yohan (Yoyo) and Martin (Bib) are great friends, training partners and racing buddies and I will miss the fun and relaxed time spent with them and the Clermont "PEC" Crew. Bib put together this video of a day training, climbing the Puy de Dome (Seb's first mountain ascent!) and enjoying the sunshine.

http://fr.youtube.com/watch?v=1EpQ_QFq_HY

Cheers guys
Radar

www.duathlon.com Interview

Recently, I was interviewed by the world's #1 Duathlon website regarding the 2008 season and general duathlon info....it can be viewed here http://www.duathlon.com/articles/4510

Cheers
Radar

AM I FLYING?

If I was, it was so transient I can't remember! This from the Dunsborough Mail-

Under Armour from Powerplay Sports

I am pleased to confirm that in 2009 I will be wearing Under Armour clothing courtesy of Powerplay Sports in Subiaco. These technical clothing products are massive in America and Europe and they have recently expanded into the Australian market.
The company is closely aligned with Chris McCormack, 2007 Ironman World Champion and I am really looking forward to getting their products exposed in the market place.

Team Carboshotz win Anaconda

It was a perfect finish to the racing year at the Anaconda Adventure Race at Dunsborough on the weekend. Brilliant location, perect weather and a tough course all rolled into one.

Well done to the 1550 individuals and teams for getting through the race- it is one of those rare events where nature is in complete control of your performance for parts of the event and that is what I am sure will keep people coming back for more!!

I personally realised my goals for the event by helping our Carboshotz Sports Nutrition team to the overall victory in a course record time and also winning the run prime and breaking the course record.

Now it is time for a short rest before setting the base framework which will allow me to realise my goals for 2009.

Well done again to everyone on an awesome weekend and thanks to the organisers and sponsors- in particular Darryl and Steph from Carboshotz

Regards
Radar

Signed on for Mekong 2009 and Anaconda this weekend

Well as my last race for 2008 fast approaches, I have confirmed my first race for next year will be the "ITU Mekong River Multi-sport festival" in Nongkhai, Thailand, from March 27-29, 2009.

The event has been my season opener for the past two years and I am really excited to head back to Thailand for this sensational and unique event on the beautiful Mekong Delta.

Vijitr and his team of volunteers and helpers do an outstanding job organising the Aquathon (27th), Duathlon (28th) and Triathlon (29th) and that is the main reason so many internationals keep coming back!

Updates will be available soon at http://www.thaitriathlon.org/ (they will be in English also when up)

This weekend at the Anaconda Adventure race www.rapidascent.com.au , Team Carboshotz will look take back to back titles. I will be joined by Tim Bennet (MTB), Andrew Mosel (Swim) and Michael Baker (Paddle) in a formidable line up.

Regards
Radar

Skilled Engineering win Blackwood

The 30th annual Blackwood Marathon was held this weekend and once again it was a sensational event and party. The unique multi-sport race is steeped in history and I was fortunate to be selected to run for the Skilled Engineering Team- event winners for the past 6 years.

I was joined by Ray Boyd (Team Manager), David Bergland (cyclist), Travis Nederpelt (Swim-Olympian), Reece Baker (Kayak) and M'Liss Henry (Equestrian) plus Ray's cousin Justin who organises local logistics and is publican at the Greenbushes Hotel.

The run went well and I handed over to Reece with a solid lead and the fastest ztime of 37.02 for the 12km course. From there, the team continued to build a 5 minute victory margin at the finish and another successful race for the Skilled Engineering line up.

This event is definately worth making on your calenders for 2009. Big thanks to Skilled, Ray for his help with logistics and organisation and all the team

Event results and info are here http://www.mccays.com.au/theevent/

Cheers
Radar

Announcement: 2009 French Licence with the “Men in Black”

Announcement: 2009 French Licence with the “Men in Black”

I am very pleased to announce that in 2009 I will be racing for the most famous team in French Multi-sport- Mulhouse Olympique AKA “The Men in Black”
http://mulhouse-triathlon.onlinetri.com/

Mr Patrick Sanchez, the club’s Director Sportif, has attempted to create his “Dream Team” of the best duathletes from around the world and it is going to be an incredible opportunity to race with such a stellar group of athletes.

In 2009, I will race alongside:
Joerie Vansteelant BELGIUM 2*ITU Long Distance World Champion
Sergio Silva PORTUGAL 2*World Champ Bronze Medallist and Multiple World Jnr Champ
Kris Coddens BELGIUM 2008 ITU World #6
Sergey Yakovlev RUSSIA 5th ITU World Championships
Roger Roca SPAIN 2008 Spanish Marathon and ½ Marathon Champion
Alessio Picco ITALY 8th ITU World Championships

We will be racing in the French Grand Prix circuit – 16 teams, 5 races, 5 athletes competing per team/per race and the French Duathlon Cup (A on off team time trial event). It is going to be an experience to remember and I am very keen to resume training shortly to prepare for 2009.

Montlucon closes shop

Well the book has closed on Montlucon Division 1 Duathlon team. The team has decided against pushing on in 2009 and therefore I will find a new French home next year. I must thank everyone at Montlucon for their support on and off the race course over the past 2 years and wish them all the best for the future. What I will miss most is the comeraderie and team spirit that only a certain type of group can generate.
It looks as though I will be joining one of the biggest teams for next year's GP which will bring a different racing experience, with greater expectation, more team tactics and increased financial reward. The announcement should come within the fortnight.

Thanks again to everyone at Montlucon

Radar

Front Runner Bunbury Trip a Success!

It was an awesome weekend with the "Front Runner" crew in Bunbury this weekend.
The annual "Surf to Surf"- which had a record 700 entries this year - was the excuse for the get away and there were some great results from the squad. The initial race story is here http://southwest.thewest.com.au/regionals.aspx?MenuID=278&ContentID=103530
The girls in the 10k all timed between 53 and 62 minutes for a windy and hot 10k along the Bunbury coast, while in the 5k Kathy Garnett was close to her PB, Mark Cutts lopped 20 seconds of his best and Paul Mackay took $20 off my hands for running 15.59 and taking the win. I had bet him before the race that he couldn't break 16 minutes and he managed to prove me wrong!
I personally have to thank Chris Neaves from Neavesy Sports http://www.neavesysports.com.au/ for his support in racing, Gerald O'Sullivan from Bunbury Tri Club and Balinga Pasco for cooking everyone's sausages while the presentations were on!
Hopefully we will be back with a bigger "Front Runner" group for the 2009 Bunbury Surf to Surf and see if we can help them get over the magical 1000 mark next year.

Running Regards
Radar

Front Runner Squad off to Bunbury

Ten members of the "Front Runner Squad" will head down to Bunbury this weekend for the annual Bunbury Surf to Surf 5k and 10k fun runs. It is going to be a great weekend and fingers crossed it won't be too windy. We have also started our full framework for the tri-season so check out www.sebsports.com.au

I will be wearing the "Neavesy Sports" www.neavesysports.com.au during the race so a big thanks to Chris for his support and I hope to repay it with a solid win. He stocks everything you need for multi-sports and if he doesn't have it he will get it in for you!

Radar

CSK Frame for Sale

This super stiff and super aero Aluminium frameset is perfect for non drafting racing of which I don't do enough! The rigidity means that for an athlete 5'10-6'2 and some horsepower this bike would be very very hard to beat. Price $1000 ono. Please note this is a CSK Pro Team machine.

Email me for viewing rafbaugh@hotmail.com

Nothing beats home

It is great to be back home with the family. Nothing beats it and it is great to get back to work as well. I won't travel overseas for any more races this year as it is hard to justify leaving the family and also to try and get pumped up after the biggest race of the year.

I will be running around at a few local races before the end of the year, including:
Bunbury Surf to Surf 10k for Neavesy Sports
Blackwood Marathon for Skilled Engineering and the
Anaconda with Team Carboshotz

I will also use the off season to try and attract a major sponsor for 2009 as I feel ready for my best ever performances in 2009

Cheers

12th at World Champs

Today I finished 12th at the ITU World Duathlon Champs. With the U23 guys their was 85 starters which is great for our sport and overall 1200 athletes with age-groupers are in Rimini. It was an improvement on last year's race and that is something I am extremely proud of. I am now heading straight home to Lianne and Sebastian as it has been very hard being away fom home for this long without them.

The first run was very quick but I was rock solid in the lead group. On the bike 3 guys broke away and I was in a pack of 15-20 guys in the chase, off the bike I was looking for running legs for a while! I eventually had some good sections and thought a top 10 was in reach but unfortunately not quite within me on the day. Results are here http://www.triathlon.org/zpg/zevt-dtl-prtcpnts_v4.php?call=TVRFdw==&keep=sh&id=MTA2Mw==&sh=rs&rsid=2709 .

Next year, I am 80% sure that after the racing stint in Gernika between Feb and May I will shift focus to the ITU Long Distance World Duathlon Championships and Powerman Zofingen. I am also considering trying to qualify for the Australian Elite Team for the World Long Distance Triathlon Championships provided the bike leg is hard and hilly and not pancake flat along the river.

Thanks to everyone for the support and encouragement and my sponsors Cyclemania, Asics, Montlucon Triathlon, RFID timing, Mr Graham Dawes, Dukk Consulting, Ryders Eyewear and Carboshotz.

Best Regards
Radar

Arrival in Italia!

We have arrived in Rimini, Italy after a few days drive from Clermont Ferrand and a stop over in Milan. Leys Geddes and his BMW was our able transport and negotiated the traffic well. I am staying with fellow Aussie elite James Attard and his family and we will tick over now until the big race Saturday. the course is flat and very fast so the good run speed will be essential on the first 10km. Their will be live race coverage from 9.30pm (Australian Eastern) and 7.30pm (Autralian Western) time this Saturday at www.triathlon.org

Regards
Radar

The French Home- Clermont Ferrand

Training is all going well here in Clermont Ferrand for the World Championships in 9 days time. The training group here is spot on and atmosphere is very relaxed. Gael Mainard, a former French Ironman Pro is now a Division 1 cyclist and as always has been great to get on the road with. The cycling here in the middle of the Massif Central is fantastic as showcased during the first week of this year's Tour. All is tracking nicely.

PS Gaffy has told me to forward this attachment as a French tribute to the famous Australian Kangaroo http://nimportequi.com/video_popupNEW.php?id_video=87 .

Running Regards
Radar

Good hit out French GP 5

It was a solid hit out in the final French GP in Nancy. The town is a few hours east of Paris and has a beautiful town square and some nice trails along canals for running.
The race was 5k/30k/5k and I was comfortably in the main pack of 12 just behind two favourites - Silva and Dereere- who had 5 seconds on us from the first km. The first 5k of the bike there was a big crash right in front of me and I somehow stayed upright and avoided hitting the deck.
A break of 3 finally got clear 2/3 of the way through the bike and 9 of us came into T2 together in the chase.
Unfortunately, after a quick transition I got a yellow card for racking my bike by the handlebars and lost valuable time understanding my infringement and in the end had to go back to mount my bike by the seat. In France, it does seem that officials want to be more a part of the race then they need to be at times....in the end, my second run split was comparable with all but the top 3 guys but only got me back to 10th at the finish.

I have certainly found my best running form at the right time and look ahead to the World Championships and having a big result when it matters most.

Thanks to everyone for their support and a special thanks to 2XU Australia for supplying James Attard and I with our uniforms for the World Championships, it is greatly appreciated and they look spot on.
Cheers
Radar

Le Retour

I have safely arrived here in France after a good flight with Emirates. The total travel time via Dubai to Paris is only 17 hours and a quick 2 hour transit makes it the best way possible to get here.

I never tire of France and as soon as I arrive it feels as though I am a professional athlete and can focus almost exclusively on training, racing and recovering. I went for a quick run along the river Seine and past the Eiffel Tour this morning to shake out the cobwebs and will travel east to Nancy this morning to get ready for the last French GP on Sunday.

The big news here today in Paris is the return of Lance Armstrong to pro cycling. It will be great for the sport and profile of cancer as well. Certainly, will be interesting to watch it all unfold over the coming months.

All the best

Radar

Pancake Run 5k

Had a good tune up prior to departing for Europe on Tuesday with a 15.19 5k at the Pancake Run today. The most important thing was it felt really solid and I am looking forward now to the World Championships in 3 weeks with every indication that my form and health are both rounding nicely for the race. Unfortunately, little Seb missed the start of the Pancake run so will have to start next year when he can run for himself.

Running Regards
Raf

Seb and Mum ready for Pikelet Run

The little fella is all set for his first hit out at the Pikelet Run this Sunday. Day will have a hit out in the 5km as well.

Well Done to Front Runner Team !

Well done to all the Front Runner athletes on their outstanding performances at the 2008 Perth City to Surf Fun Run. The expansion of "Front Runner Coaching" has been incredible and to see the commitment, determination and spirit of the group grow has been very rewarding for myself and all the coaches.

We are currently launching our new website www.sebsports.com.au and our new "Front Runner Framework" will commence in October. We will be advertising this shortly on the website and on www.triwa.org.au . This will offer runners and triathletes the key ingedients to enhance their performance and get more enjoyment from their running experience.

In other matters, I will depart for France in 5 days time and the engine is starting to fire up. I will race a 5km this weekend at the WAMC Pancake Run to sharpen up and my body has been responding well with an injection of speed and specific brick sessions.

Running Regards
Raf

4th on ITU World Duathlon Rankings

The newest ITU World Rankings have seen me move up to 4th after the Oceania Champs http://www.triathlon.org/docs/rankings-duathlon-men.pdf?ts=1219886878
The last remaining race of the series is the ITU World Duathlon Championships in Rimini, Italy.

Thanks to Graham Dawes

A big thanks to Graham Dawes from Leonora for his generous support of my participation at the 2008 World Duathlon Championships in Rimini, Italy. I love the town of Leonora and help organise the annual "Golden Gift" in June. My grandfather worked in the town early last century and I have been out there at least once a year for the past 9 years.

As a fully self funded sport, the financial assistance is greatly appreciated and ensures I can focus on my racing for the two weeks in France and Italy coming up.

On a final note, we are looking to bring back the famous Leonora Biathlon (20k bike draft legal/5k run) at the 2009 Golden Gift so keep an ear out.

Thanks again Graham

Regards
Radar

3rd at ITU Oceania Duathlon Champs in Newcastle

The 2008 ITU Oceania Duathlon Champs in Newcastle featured the same course as the 2005 ITU World Championships. A flat and fast 10k run leg was combined with a tough non drafting 6 lap bike (consisting of 90m of vertical climb on each lap with corresponding descent) and then a final 5k run.

Thankfully, I have started to feel better the past week after getting some iron tablets into the system and implementing a change in diet. The race itself was a great chance to get fitter and with only 5 weeks until the World Champs I was in much need of a specific hit out.

On the first run, I alternated 2nd and 3rd place with James Attard after Mathew McDonough from Victoria tore off from the gun. At the end of the run McDonough had 90 seconds on us....not good but thought we would bring him back on the bike....I got away from James but made little inroads into the leader until Paul Attard surged through on the 3rd lap of the bike. He was riding strongly but I maintained contact on the downhills and did my share of work on the ascents.....we squeezed the gap down to 1.10 at the end of the bike so it was really a race for minor medals. To his credit, Paul outmuscled me for second and I had to be content with the bronze medal 15 seconds back. The winner McDonough again extended his lead on the final run and showed genuine class on the day.

In summary, I felt steady but very one paced. I will now start some speedwork to get the tempo and change of pace required to try and better my 14th place from 2007 World Championships.

PS Well done to FRONT RUNNER SQUAD member Genessa McDonald-Meade who won her 25-29 age group and her boyfriend Nat who was also super competitive

Running Regards
Radar

Bad Blood

Some blood tests taken with metabolic, biomechanical and physiological assessment last week have given some excellent insight into my current condition. Half way through our trip to Europe in April and May I literally "ran out of steam" and haven't really ever felt too flash since. I think the body has been under the pump for the past year since crashing in Belgium and all the resultant surgery and subsequent bacterial infection have taken their toll. The tests showed some obvious causes for these symptoms of fatigue and we are now rectifying those with the team at "The Metabolic Clinic". I can highly recommend the quality and professionalism I have recieved from Steve and his team and everything should start to improve with the correct treatment.

Cheers

30 Years Old!

Well yesterday was my 30th birthday and had a great day with Lianne and Sebastian and then the Front Runner Training Squad. Brick Training in the morning, Pancakes for Breakfast, Fremantle and a prison tour over lunch (while my little sister Libby looked after Sebastian), a big birthday cake from Kathy and the running squad and then a beautiful seafood risotto washed down with a nice bottle of vino! Great day all round and thanks to everyone who sent through well wishes.

Cheers
Radar

VO2 Max Testing and good news for 2009

Well it has been good news week!

Have confirmation that next year I will be racing in the Basque region of Spain for Urdaitri team. Lianne, Sebastian and I loved the people and culture of Gernika in our visit last year and we are excited to have a firm base their where Seb can keep a good routine and I can travel to races easily and efficiently over weekends. Fellow Aussie James Attard, who I have trained and raced with alot in the past will also be with the team which should be fantastic.

The region has a robust culture, super friendly people and is home to the Euskatel cycling team, Orbea bikes and very close to the Pyrenees mountains. It is also easy commuting to France for the big GP races and I will continue to race their also in 2009.

After a few months of struggle I have just had a full battery of blood and physiological testing. My VO2 max was much higher than I expected at 79.4 ml/kg etc and with my weight still quiet high at 75kg I think I will be in supreme shape for the world championships if I can get sufficient rest and recovery. It was certainly a good surprise to see such a good number

Running Regards
Radar

Victory in support race at Pinjarra Classic

The support race at the Pinjarra was the first race for a good 6 weeks and was held in conjunction with the 130km Main race and the cyclo-sportif phenomenon. I was climbing ok so broke away from the bunch at 20k and just managed to hold off the bunch to win at the finish- the 15 min run off the bike was very slow as te bike took a fair bit of effort

Regards

Bike race instead of Run race this weekend

A slight recurrence of an annoying calf niggle means I will race the support event at the Pinjarra Classic tomorrow (65km) instead of running the WA 12km X Country. I am still running but will just jog until the tightness subsides. In other news, my little man Sebstian has had his first hair cut, is crawling, has 6 teeth and is saying "Dada"- what a champion!

City to Surf Squad

The City to Surf Training Squad is into week 4 and the energy within the group is brilliant. Some great improvements have already been noted but the best thing has been the atmosphere and positive energy in the group. I know that all the coaches are already excited for 2009 and we will continue with an extended training plan for the Front Runner Squad after the City to Surf in light of increased demand.
In regards to training a sore throat meant that a time trial at the Run for Gold didn't happen but have recovered quickly and trying to find some consistency with 3 weeks before National Duathlon and 7 weeks before the World Championships...plenty of work to be done and the balancing act with family, work and training continues to be an enjoyable tightrope.

Bon chance
Radar

Respect

I have to take my hat off to all the age-group athletes out there with a full-time job, family and who still fit in enough training for ironman or other endurance sports. I also doubly take my hats off to your loved ones. It has been a stark change in lifestyle since having our little treasure Sebastian 7 months and I am very grateful for the support of my wife Lianne and both our families. Without them, the dream of being 2008 World Duathlon Champion would not be alive.

As we struggle to balance the extra demands as a little family the response to training and racing has been significantly different. I have always found that to race well I need a solid volume of consistent training to ensure good physical condition and enough emotional reserves to get to the start line excited and aggressive. Similarly, I was once told by a great athlete that preparing for a big race is like baking a cake- most people keep opening the oven to check the progress and all they do is deflate the cake..... At the moment, the training is getting done but the emotional reserves for racing are redirected to more important matters at hand. In other words there ain't much use opening the oven!

Therefore, I will back off the planned racing a little and just get the training done. I will race the Run for Gold 10k next weekend to support my long term sponsors at Asics and then the next race will be the Oceania Duathlon Championships in late August. On September 9 I will head alone to Europe for 18 days for a final preparation in France before the World Championships in Rimini, Italy on September 27th. It is a tough decision to travel without Lianne and Sebastian but for the little man's routine he will be better served at home than being "three in a bed" with Lianne and I across Europe like we were in April and May! It will also obviously assist my final recovery leading up to the race and assist in optimum performance in the race that really matters in 2008.

Running Regards

New Manager in lead up to World Championships and beyond

I am pleased to have formed a partnership with Wayne Evans, who will now be managing my new sponsorship strategy into the future.
Wayne has extensive technical expertise in cycling and great contacts in the industry and will be in charge of ensuring that I have the best equipment in my quest to win the 2008 World Duathlon Championships. Any queries can be directed directly to Wayne -littlelion1@bigpond.com.au or Mobile 0411860107

In training matters, their is alot happening with the beautiful little family, work and training but all considered things are heading in the right direction. A little more sleep would assist but sometimes it is good to have less so you come up when you get more.

Running Regards
Radar

City to Surf Squad Sold Out

We have had a great response to the inaugural City to Surf Training Squad and have sold out the Woman's Only Course. There are still a few slots available for the open Squad which features coaching from 12 time winner and "Mr City to Surf" Ray Boyd. Ray will be at training every Thursday evening plus at the pre-event meal at Siena's Lederville on August 28th. Running Regards, Radar

World Ranking at Number 8...

Greetings all,
The current ITU World Duathlon Rankings have me ranked number 8 in the world this year http://www.triathlon.org/docs/rankings-duathlon-men.pdf?ts=1214731897.
There has been 3 of the 6 World Series races so far. With the ITU Oceania Championships in Newcastle (August 24th) and World Championships in Rimini (September 27th) I am hopefull of getting the ranking in the top 5.
All the best
Radar

State 4km X Country- 2nd place

Today was the 4km WA Short X Country Championships and I got shown a clean pair of heels by young Courtney Carter who took the win comfortably in 11.42 and broke the course record in the process. I was 2nd in 11.52 after being dropped at 2.5km, while 3rd (Scott Tamblin), 4th (Steve Stingemore) and 5th (Shaphan Cox) was a great tussle with times of 11.57, 11.58 and 12.01. It was one of the best local fields for some time and was good to see the numbers were high in the junior divisions as well. The base training continues now and I won't race again until the end of July at the Asics Run for Gold. I will then attempt to turn the tables and win the State 12km X Country Championships on August 3rd. Running Regards, Radar

Normal Training Week

I have recieved quite a few emails asking what type of training I do specifically for duathlon. Here is a sample from last week:
Monday Ride 75 minutes steady with undulating 45 min run off bike (4 min/k)
Tuesday Tempo Intervals 5*1 Mile reps alternating 1/2 Marathon (3.16) and 10k pace (3.08). 20 min Wu and CD
Wednesday AM Ride 1 hour to and 1 hr from work PM Run 75 minutes moderate
Thursday Run Intervals 6k of efforts with short recoveries at 10k pace or 5k pace. 20 min WU and CD
Friday Bike 2 hours
Saturday Group Ride 2.5 hours and PM Easy run 40 minutes
Sunday Long Run 23 km in hills
Cheers
Raf

Welcome to my blog

Greetings all

Look forward to keeping up to date on the blog. Plenty of family time, work and base mileage to be done at the moment so not much to report. Looking to log up 800k plus next 8 weeks of running and then start the specific stuff. On the bike, only 3 rides and 200k a week...have to dust it off before every ride!

Cheers

LOCAL FOCUS IN BUILD UP TO WORLD CHAMPIONSHIPS

After a quick SWOT analysis of my recent European campaign it is time to set in place the formula to try and achieve the objective of top 8 at this year’s World Duathlon Championships in Rimini, Italy.

The most positive part of the assessment was that I was in the lead group in all races I entered. The reality though is that the pace required to be in the pack was very close or at my capacity and therefore left me with few attacking options. The top 5 runners in the sport have run very high 28 or low 29 minute 10k’s, so with the typical 30.30- 31.00 minute 10k opener they are comfortably aerobic and relatively fresh, leaving them ready to attack the second 5k run.

Therefore, the next 4 months will be hard training for the flat and fast Rimini course with a bias toward getting my 10k road to sub 30 minutes. This would give me a realistic opportunity to compete for higher honours on the second run and an extremely good chance to achieve the goal of top 8.

I will be racing the West Australian 4k and 12k cross country championships, plus the Asics Run for Gold and Perth City to Surf, with just two duathlons - the Australian Duathlon Championships in Newcastle on August 24th and the final French GP in Nancy on September 13th.

I am excited at the prospect of competing in West Australian Championship events for the first time in many years and looking forward to renewing competition with some local adversaries.

Running Regards
Radar