Latest News

ITU Asian Duathlon Championships and The Running Centre

2009-11-04T03:12:00.000-08:00

Well only 10 days till my final race for the 2009 season- a good result will see me move up from my current world ranking of 4th and I can reach my all time highest end of year world ranking. The past few weeks have lacked consistent routine with the Our de Freedom and lot's of work but overall volume has been good and in endurance sport volume is far more important than intensity.

Work has been exceptionally busy as we are setting up a new specialty running store - The Running Centre- in Hay Street, West Perth in just one month's time. The concept is to provided runners with the best available fitting service for footwear and use our staff's expertise in running to provide the very best quality of both products and service. We will also be doing coaching, technical gait analysis and massage therapy from the centre. It is a very exciting time and we are focussed on bringing the community a first class running retailer

Running Regards
Raf

Tour De Freedom- what a week!

2009-11-01T01:02:00.000-07:00

Howdy Folks

Just back from the inaugural Tour De Freedom ride in aid of Teen Challenge. The ride- which went from Esperance to Perth over 5 stages, covered a total of over 900km.

Teen Challenge helps young people addicted to drugs and alcohol to escape the viscous cycle of despair and addiction and return to living full and rich lives in the community. It is a great cause and Malcolm and the team deserve as much support as possible to help the organistaion to continue providing quality services....if you can add to the over $100,000 alreay donated please visit http://www.teenchallengewa.org.au/

As for the ride, it was one of the most enjoyable experiences of group spirit and comeraderie I have had in a long time. I thoroughly enjoyed the challenge of the ride in the company of a great group of organisers, support crew and riders. It was an absolute pleasure to be part of and I encourage any keen rider to take up the challenge of this event in 2010 and help the noble cause of Teen Challenge

Regards
Radar

Front Runner Quinella at Surf to Surf

2009-10-18T00:48:00.000-07:00

Well the Front Runner crew had a great weekend down in Bunbury for the annual Surf to Surf Fun Run. This year over 600 competitors braved strong winds to help test their fitness and raise money for the Bunbury Surf Life Saving Club.

There were some great efforts including many PB's and victories to Nathan Doig in the 5km (The Body Station Massage Therapist and AFL boundary umpire) and myself in the 10k

Media and Reports should be up soon

Regards
Radar

2010 Planning Commences

2009-10-08T01:09:00.000-07:00

Howdy Folks

Planning is already underway for 2010 and I have decided to avoid racing in France in 2010 in favour of focussing on returning to train and race in the Basque Circuit and selectively at other major events in Spain and Switzerland.

Urdaitri will be my Spanish Club and I am very grateful to Cesar and the team for the opportunity to return next year. The key reason for the decision is the great people and the ability to find a comfortable social and living environment for my family, where I can get a large base training block with a competitive and financial stimulus.

With 2 of the biggest races in Europe- The Gernika International Duathlon and Bilbao International Duathlon, smaller races every weekend, a plethora of fantastic training partners and a close major airport in Bilbao, Gernika it is a perfect logistical destination.

I will also be racing again for the Wildcats when participating in Switzerland and the Swiss races are always amongst the best organised in the world.

On a final note, a big thanks to Patrick and Mulhouse for the time racing and training in France. It was a fantastic experience.

Running Regards

Radar

Back in Town

2009-10-03T20:30:00.000-07:00

Howdy All

Well after a long drawn out flight back from the USA it is great to be reunited with Lianne and Sebastian. Lianne had her 32nd birthday yesterday, which surprises alot of people to realise that she is the craddle snatcher!! People are often thrown by her youthful good looks and my hereditary crows feet (or smile lines as I call them)

After the World's, my World Ranking moved from outside the top 10, up to 4th place. This has meant that I have had to restructure my goals for the remainder of the season and I will continue training to try and win the last World Series race of the year and finish the year as World #1.

I will take this week super easy because the motivation and adrenal system have both bottomed out after the high of world's and travel. It is important to allow mood and motivation to dictate the training response after such a big race.

Although it is not ideal timing, I am committed to do the Tour De Freedom, a 900km ride from Esperance to Perth over 5 days at end of October. I have seen first hand the effects of drug addiction and the effect it can have on families and I feel that whatever compromise the ride has on my training it will be worthwhile and justifiable to support the Teen Challenge organisation. If you want to donate to the ride please visit http://www.teenchallengewa.org.au/donate.php to find out more about Teen Challenge and support this worthy cause.

After that I will do the ITU Asian Duathlon Championships and then pull stumps completely on racing until Feb 2010 to focus on family, business and base training

Hope you are all fit and healthy!

Regards
Radar

6th at World Champs

2009-09-26T18:43:00.001-07:00

Howdy Folks

I finished 6th place today at the ITU World Championships here in North Carolina

I executed a solid race but missed a break late in the bike which saw me enter transition 10 sec behind a group of 9. Only eventual winner Jarrod Shoemaker got past me on the final run and I recorded the 4th fastest last 5km. The medallists all ran quicker than my split so I was not quite physically ready to claim a medal even if I got on the right side of the break.

It is clear that my strength running off the bike is getting better and better and I was very happy with my first 10km split- which apparently was accurate for once- of 30.30.

I must say a huge thanks to Lianne and Sebastian, my family, sponsors and supporters, plus my fantastic homestay here in NC (Cody and Jana) and Matt Blackwell who flew down from Virginia to give his vocal and much appreciated support.

My improvement curve will hopefully continue next year in Edinburgh and I can realise my dream of being World Champion which is now less than 30 seconds away......thanks for tracking my progress

Regards
Radar

Arrival in North Carolina

2009-09-22T09:19:00.001-07:00

Howdy Folks

Well quite a journey to finally make it here to North Carolina and after delays in Atlanta it was over 36 hours of total transit time. I was however impressed with Delta airlines who are now flying out of Sydney to LA and it was comfortable flying with decent food and excellent inflight entertainment.

My bike and bags didn't arrive with me but hoping they lob up shortly so I can get out and test the bike and start to zone in on Saturday's World Championship. With a few triathletes in the mix I am sure the first run will be very quick as a couple of new faces always stirs things up

It is very humid here but thankfully with only moderate temperatures in the mid 20's. The town I am staying in is Belmont on the western fringe of NC and the small town feel is really nice. In the heartland everyone seems to say hello and the door to the house stays open all day due to the low crime rate....a throw back to the good old days!!!

For those interested I expect there will be live coverage at www.triathlon.org

Running Regards
Radar

Off to the USA

2009-09-19T03:47:00.000-07:00

Well crew it is game time!

After training solid since late last year the big show has arrived and the World Duathlon Champs are on next weekend in Concord, North Carolina. I am actually excited to get to the USA and get a cultural feel for the place again as alot has changed since I was last there in 2006.

In terms of the race I have had a great build up and trained very hard so I am excited to race hard. The biggest difference this year is the cumulative miles of the preceeding 3 years and the ever increasing base and strength.

Running Regards
Radar

Pemberton Training Camp

2009-09-13T03:59:00.000-07:00

Greetings all

Awesome effort to all our Front Runners at the World Tri Champs on the Gold Coast- some outstanding efforts across the board and super proud of everyone....on the weekend Paul Mackay came down with my family for a small scale (2 participants) Powerman Pemberton and we didn't dissappoint Lianne and Sebstian with a great display in torrential rain!!!! Macka is a tough cookie and we got some solid training done on the weekend. I am very excited for the World's now and will hit the race in the best shape of my life.

Very much looking forward to the contest now

Running Regards
Radar

City to Surf Media Coverage

2009-09-09T07:06:00.000-07:00

Howdy Folks

I have been amazed at how many people have asked my opinion on the quality of journalism and general media coverage of this year's City to Surf.- particularly the Sunday Times lift out last week.

Summarising, in my opinion the coverage was the lowest quality I have ever seen or encountered in an event of that size, anywhere in the world. Simply put, it was completely unprofessional. There was no research on athletes, little historical or relevant comparitive data and overall I thought it reflected negatively on the event, sponsors, athletes and the publishers.

After plenty of discussion on the training track, the top WA's top runner in each event (Hamish McElwee, Steve Stingemore and myself) will be meeting organisers to discuss how this can be improved in the future for the benefit of this great event.

Running Regards
Radar

Weekly Update- 3 weeks till Worlds!

2009-09-05T20:49:00.000-07:00

Howdy Folks and Happy Fathers Day to all the Dad's out there!

With 3 weeks to go till World's this week ended up being relatively light on quality as my legs were very beaten up from the race last weekend and are just coming good again today....that was until 23km at Helena Valley beat them up again. In total, just over 100k of running and around 300k on the bike dodging showers. The key ingredient between now and world's is a little extra rest and race specific work and I will head down to Pemberton this Thursday to start to focus on the race. I then fly out to USA on a Sydney-LA-Atlanta-Charlotte schedule on September 21st.

I will not have any scheduled racing until the event so the sharp training and extra recovery will now be the primary focus to tune up the final 1-2%.

Good luck to all the Front Runners and other West Aussies racing on the Gold Coast next weekend....I hope it is a great success and your hard work pays dividends

Regards
RADAR

2nd City to Surf

2009-08-29T22:40:00.000-07:00

Damn...I think the photo sums it up....I was hoping to add the title of City to Surf Winner to my resume and for 10k it looked good...unfortunately in the last 2km I was passed by a British athlete out training/racing in Australia and he was finished on stronger to take the win 37.44 vs 37.55....I was probably too aggressive early in the race and was maybe fading ever so slightly in the later stages which he capitalised on over the final long hill....regardless I was happy that my legs are coming good again after a tough couple of weeks and the time was 1 minute quicker than I have done for the course previously....there are alot of positives despite my dissapointment at not taking the race I have dreamed of winning since I was a boy...at the end of the day though running is the fairest of sports- the strongest person always wins and that reflects training/sacrifice and dedication over a sustained period...if someone beats you in a running race it is as fair as it comes in life....I will cop it and 4 weeks to World Duathlon Champs.

Well done to all the Front Runners and thank you very much to everyone on the course for their support and cheers, it was really appreciated

Finally, massive thanks to RGIS for their sponsorship. It was very nearly a great quinella in the 1/2 and 12km. Your support is greatly appreciated and hopefully we can move forward to more mutual success in the future

Running Regards
Radar

Training Camp

2009-08-25T16:03:00.000-07:00

Howdy Folks,

It has been very busy since returning back from Europe and it is important to be honest with how things are going and make the necessary adjustments in training. There is a definate need to get away for 5 days or so and focus solely on training and visualising the race plan for the World Championships.

With Lianne, Seb and Paul Mackay we will head down to the forrest near Pemberton between September 10-14 and train very hard, eat well and rest alot. This location is perfect for training and I just love the fresh air and rolling hills.

The City to Surf should be a good hit out this weekend and will be great to see the every increasing crowd of "Front Runners" doing their best and achieving their goals.

All the best for race day!

Regards
Raf

Tour De Freedom

2009-08-20T01:27:00.000-07:00

Thanks to Kari at Broad, I am going to be part of a huge fundraiser for Teen Challenge WA- the Tour De Freedom, this coming October. We will be riding from Esperence to Perth and covering around 200km a day. I love any opportunity to assist in a broader context and this is a genuine chance to get involved in positive, successful programme for young at risk youth. Below is an extract from the website http://www.teenchallengewa.org.au/

"Teen Challenge is a Christian based organisation which started caring for troubled youth in New York City in 1958. The program now has over 500 autonomous locations in 90 different countries worldwide.Teen Challenge strives to help the 'whole person', not just the substance abuse. The Teen Challenge approach is to teach a whole new way of living by addressing family relationships, work attitudes, self image, peer pressure, temptation, community relationships and a variety of other life skills.With a documented success rate of 86% of those who complete the program, Teen Challenge is regarded as one of the most successful drug rehabilitation programs in the world"

More details soon about the event and how you can help

All the best
Raf

2nd National Duathlon Championships

2009-08-15T23:15:00.000-07:00

Unfortunately the National Crown will have to wait another twelve months.....................The National Duathlon Championships were held today in Canberra and I had to settle for 2nd place after being out raced by Daniel Green from Canberra. He raced well and on the day I couldn't match his performance. On the first run he opened up almost a minute on me and I waited to make my move on the last lap of the bike/start of the run to close to within 100m 1km into the second run. Victory looked possible but he managed to find his running legs and maintain the gap over the next 4km of the run. While I was hoping to claim the title, I didn't quite hit the race perfectly and was beaten by a better athlete on the day. Onwards we go....next stop City to Surf

Running Regards
Radar

HELENA VALLEY/ KENYAN SECRETS

2009-08-09T04:16:00.000-07:00

This Sunday run has been a regular for Perth's elite long distance runners ever since Rob DeCastella lived in Perth during the early 80's. Rolling hills, soft pea gravel underfoot and beautiful fresh air. Today, we had no less than 14 runners- including Joel and Gilbert from Kenya who are here for the City to Surf Marathon- but more importantly, junior runners in their late teens who represent the future of middle and long distance running in WA.

I have been fortunate to come through an era where running 23-30km with Ray Boyd and other members of the Club Helena pack was the weekly Sunday norm. Unfortunately, since the late 90's I have noticed our top up and coming juniors have never followed the right of passage and been initiated into the hard yards and massive benefits of running at Helena. The fact that this is changing is going to result in a watershed of improved distance running in years to come.

Running with Joel and Gilbert is also a classic example of the work required to be a world class runner. Too often, runners from East Africa are viewed as having some genetic advantage over the rest of the world. While altitude may assist, I think it is far from the secret to their success.
The secret is HARD WORK. No where else in the world will you find as many athletes (we are talking thousands of athletes) willing to run160k-240k per week/every week, rest after training to ensure full recovery (Often in racing periods abroad barely leaving the house) and following a strict high carb and protein diet with little or no saturated fats.

At the end of the day, distance running is a simple sport and the simple things in life take the most dedication and commitment to excel at.

Till next week

Running Regards
Radar

www.duathlon247.com features rafaelbaugh.com as site of the week

2009-08-05T05:52:00.001-07:00

The crew behind the UK’s biggest Triathlon website www.triathlon247.com have expanded their product range with the creation of a new global Duathlon site www.duathlon247.com

Their aim is to boost the profile of Duathlon both in the UK and abroad. Basically, transfer and availability of information has been a big problem for Duathlon with a lack of support from the regulatory body, the ITU. At a regional and national level, the sport is run very well but unfortunately at the highest levels of governance, the sport is largely neglected.

This website takes a huge step in providing information, race schedules and international news on the sport of Duathlon and with such a strong and informed team behind it, I am sure it will be a great success and groundswell for duathletes.

The site was launched this month and my site was recently picked as website of the week.
Check it out for yourself and make it a favourite on your browser

Running Regards
Raf

Getting out the Slice

2009-08-02T01:21:00.000-07:00

Well today was a chance to get on the Cannondale Slice and do the ATTA 20k TT around Champion Lakes. I was not a huge fan of the sand along some of the path but it was the same for everyone and it was an otherwise perfect day for racing with little wind and a cool, crisp morning. Some alterations to the course meant comparison was not possible with other races on the course but I finished in 6th and was quite satisfied with the effort. The equilibrium between bike and run is always a delicate balance and I am happy with where I am at leading in to the National Duathlon Championships in 2 weeks time.

Regards
Radar

Win at Asics Run for Gold

2009-07-25T21:28:00.000-07:00

Well what a perfect morning for running at the Asics Run for Gold!

The temperature and still day was conducive to fast times and all the Front Runners seemed to knock out PB's or very quick times.

I was very happy with my form and ran 31.04 to take the victory and race record in the process.
Special congrats to my brother Ryan who after only a few months of running smashed the 40 minute 10k barrier.

Finally, last Wednesday was a fitting tribute, celebration and goodbye to the late and great coach Vic Nolan. May he long enjoy watching down on the successes of his many athletes as they continue to embody the discipline and values he instilled.

Running Regards
Radar

Great to be Home

2009-07-24T07:17:00.000-07:00

Howdy all

It has been three weeks since arriving home in Perth and I must admit I enjoy the balance of returning to The Body Station Physiotherapy and coaching with the Front Runner Group.

While I was away, the Front Runner group continued to grow under our awesome Woman's Only Coach, Kathy Garnett and WA's best ever distance runner (2.13 Marathon) Ray Boyd. The group has the perfect mix of structured and periodised training, quality company and co-operation. We have now expanded to South of the River training so check out www.sebsports.com.au/frontrunner for more details.

Personally, I love getting back and training with mates like Paul Mackay, Ray Boyd and others here in Perth. They are great company, consistent, motivated and hard working. I was also lucky in Europe to have fellow Aussie, James Attard, Spanish Long Distance Tri Champion Mikel Elgazabel and the PEC Team in France. No individual can achieve their best without collaboration and I feel lucky to have such quality company on the training track.

I will gauge my fitness this weekend in a 10k Run for Gold and then continue the push for my first Australian and World Title in August and September respectively.

My advice for winter- commit, share the work and get it done rain, hail or shine

Regards
Radar

Featured on 2010 World Duathlon Championship Press Release

2009-07-08T19:24:00.000-07:00

Howdy Folks

The ITU website http://www.triathlon.org/ has just been updated with the launch of the 2010 ITU World Duathlon Championships in Edinburgh, Scotland and the selected photo to promote the event features me pushing in front of the late and great (8 time World Champion) Benny Vansteelant from Belgium.

The direct link is here http://www.triathlon.org/?call=TVRBMg==&nwsid=2518 (photo attached). It really captures the essence of Scotland and brilliant race venue at Holyrood Park.

Regards

Radar

OUCH....GP 4 Team Time Trial

2009-07-06T05:47:00.000-07:00

The 4th French Grand Prix, a 2.5k run/15km bike/2.5k run Team Time Trial, was a show of force for the Mulhouse MEN IN BLACK.

Basically of the 5 athletes in each team, 3 have to cross the finish line together. We had a great team, consisting of World LD Duathlon Champ Joerie Vansteelant, ITU Short Distance Bronze Medallist Sergio Silva, Tommy Degham (4th French Duathlon, 5th French Triathlon Champs 2009) and Belgian up and comer Nic D'Harveng.
After finishing the first run 6 sec in defecit to leaders Marville, we went to business on the bike and Tommy absolutely ripped the course apart. We dropped Sergio and Nic after 2k and covered 15.5km in just under 20 minutes......In the last 8k of the bike I could not get around Tommy or Joerie as we jetted the straights at 50+ k/hr to average 46k/hr+ for the distance. We posted the equal fastest final run to take a dominating victory and I must say the format and race was really sensational. A great finish to the campaign.
Flying home today and can't wait to be reunited with the family

Regards
Radar

RIP VIC NOLAN

2009-07-05T04:09:00.000-07:00

I am shocked and deeply saddenned to have just heard the news that my first ever running coach, Vic Nolan has quietly passed away in his home.

Vic was an outstanding man, of the old fashioned style, direct and to the point. He could never be accused of being politically correct! He always coached for free and for over 40 years has coached hundreds of youngsters for the pure love of athletics. Many of his athletes have won State Championships, National Championships and represented Australia in International Competition.

But as one of his most famous quotes went:
"I am never satisfied, if I were satisfied you could sack me!"

So he continued coaching to the end. His trademark stopwatch and whistle resounded out the window of my Physiotherapy practice as he continued to coach his young athletes between 4 and 5pm Monday to Friday at Willetton Reserve. He never missed a session and remembering what he put me through I would always smile at the quick humour and hard yards he used to put the youngsters through.

As an athlete, he achieved multiple State Championships himself and narrowly missed selection for the Commonwealth Games. He was also often confused with the great Emil Zatopek due to his balding scalp and hard, grimacing technique. He always used to comment "if you haven't fed the crows you haven't run hard enough".

Vic was truly a great man and his generousity and passion will mean that he has made a lasting imprint on hundreds of young lives he touched and helped to develop, showing them an understanding of the benefits and rewards of commitment, hard work and discipline.

I feel lucky to have benefitted so greatly from knowing him. He gave me far more than I could ever have given him back. He opened my eyes to the size of the athletics world, my personal abilties, to the opportunities sport presents and played the greatest role in making me the athlete I am today.

He will be greatly missed and may he rest in Peace
Thanks Vic

Training in Clermont and Chaumont

2009-07-02T05:14:00.000-07:00

Been tough being away from Sebastian and Lianne this week.

Besides training I have been very bored so turned to watching MTV and practising dance moves.....I have been working hard in my favourite frequency range and some of the old magic will be coming back for a handful of weddings later this year!

The training has been big on volume and lower intensity, partly to rebuild base after so much racing and also to let hamstring mend and strengthen it up again.

This weekend we have the French Grand Prix in Chaumont over the Team Trial Super Sprint Format- 2.5k Run/15k Bike/2.5k Run- this will be very intense and hopefully Mulhouse can get our first win for the season

After that, flying out of Paris Monday and can't wait to get home Wednesday

Regards
Radar

Spiezathlon

2009-06-27T08:32:00.000-07:00

Howdy Folks

A quick update from today's race which was held in a beautiful central Swiss town, Spiez, right near Interlaken. The lake and Mountain backdrop was fantastic and so was the course, a 5km/20km/5km over rolling Swiss Countryside.

On the eve of the race, due to extensive travel I crammed my bike and run tune up surges into one day (usually spread over 2) and unfortunately my hamstring spasmed up on me again and I could not run faster than 80% without it shortening. I would not normally race, but due to the support I have recieved from Swiss Cannondale and Wildcats www.wildcats.ch and the fact that I missed the last Swiss Cup race in Zofingen I decided to execute a controlled race and consciously work within my constraints. This resulted in a 3rd place finish.

I definately do not recommend this to athletes in normal circumstances and it is not a noble way to perform as an athlete.

Big thanks to the Wildcats and Cannondale Swiss, especially Cedric for their support and lets hope I can hit all future Swiss races with a full head of steam

Regards
Radar

Spiezathlon and New Sponsor

2009-06-24T23:32:00.000-07:00

Greetings all,

The Interview (In French from www.triathlonetduathlon.fr) from last wek is here

http://www.triathlonetduathlon.fr/spip.php?page=sommaire2&id_article=10422

I am back on the Cannondale Slice for the final two races of the trip- the Spiezathlon Swiss Duathlon Cup this Saturday and then the Team Trial at Cuincy French Grand Prix on July 5th. I am staying with Mulhouse director, Patrick Sanchez's house and the training through the forrest has been brilliant andthe rolling countryisde nice for getting reacquainted with some time trial work. The TT work is also important for the Australian Duathlon Champs and Oceania Duathlon Champs which are both non drafting events this year.

In other news, I am just about to announce a new sponsor which fits perfectly for both parties. It is a product that is becoming more common that I have found to be of significant performance benefit in racing and training. Should be announced before the end of the month.

Will update after Spiez which sees me get a test against Powerman World Champ and ITU European Champ, Andy Sutz

Regards

Radar

Cuincy French Grand Prix, TED Interview

2009-06-23T05:34:00.000-07:00

Well this was a very dissappointing result on the weekend, only managing 13th place. The race was held in the North of France in Cuincy and started at 8pm at night. The runs were 5km cross country and the bike 30km flat and very fast. Unfortunately, our team had only 3 athletes after the mid race withdrawal of Joerie Vansteelant and therefore we had to be conservative on the bike after hauling ass the first half trying to find a break . In the end, 5 guys went up the road and we had to play it safe and wait for the final run. My transition again let me down and it is something I need to consciously work on in prep for the World Championships, it is not just the 6 or 7 sec you lose but the lactic acid you accumulate trying to haul the deficit back which compromises the rest of your second run. I felt strong but couldnt get back in touch with the lead group which I was hoping to shake up. I was 45 sec down on first (9th fastest 2nd run) and the top 20 were all within 58 sec of the winner so that gives some indication of the depth and margin for error here. The team did very well to control the damage and we finished 2nd on team classifiction which cements our position in the overall classification.

Mid week I also did and interview on www.triathlonetduathlon.fr in the lead up to the race. It is a great website and recieves 1000 unique visitors a day so plenty of interest in Tri and Du news over here

Little Seb and Lianne have headed home today to try and get a routine back and I am looking forward to the next 2 races before heading home to get working towards the World Champs

Keep punshing

Radar

Sensational!! The Thiers Race Video

2009-06-16T03:32:00.000-07:00

Here is a sensational video that Martin Reyt aka Bib aka My French Manager made from the race of Thiers...it is complete with French DJ David Guetta in action....truelly French influence

http://www.youtube.com/watch?v=kQ1Eze3duCc

Hope you enjoy and thanks to Bib for his efforts with this

Regards
Radar

Big Victory in 13km Thiernois!

2009-06-13T12:22:00.000-07:00

We have arrived back in France and have been catching up with our great friends and Team PEC in Clermont Ferrand. We are staying with Gael Mainard, a Division 1 Cyclist and awesome training partner and have plenty of running company with Martin, Yohan and the boys.

I was very grateful that Martin organised for me a start today at a 16th edition of the famous and VERY HILLY 13km Thiernois, 40 min from Clermont Ferrand. The course is very hard climbing from 300M to 500m in the first 8km before descending back to the start. Typically it is reserved for Kenyan and Moroccan winners but today with very hot weather (33 C) I was able to resist the mid race challenge of the only Kenyan in the race, Osaro to run away with a tremendous victory.

The race details are here and results should be up soon
http://www.13km-thiernois.fr/

Big thanks to the organising committee and community of Thier for their generous support and Martin for organising this race for me. Finally a huge thanks to the crowd for their boisterous support out on the course and water hoses to cool us down during the run. This is really an iconic event and I hope to return again next year to defend my title.

Running Regards
Radar

VIDEO- Training in Casablanca

2009-06-09T11:44:00.000-07:00

Here is a video of James Attard and I training at the local track in Morocco. Thanks again to Leys for his expert production:

http://www.youtube.com/watch?v=7YavCW5qyz8

Casablanca Morroco

2009-06-06T02:06:00.000-07:00

Greetings all,

We are really loving our time in Casablanca, despite the cancellation of this year's Duathlon race. Yesterday we relaxed with the family of Race Director, Jamal and his mother prepared us a beautiful cous cous and we got to explore the urban jungle of "Casa". It is amazing how welcoming and friendly people are and Sebastian couldn't be dragged away from playing soccer with the local boys in the alley way. One of the great highlights of travelling is that Sebastian can get exposure to the broader context of humanity and all it's forms around the world. It is the greatest lesson I have learned and it is really rewarding seeing him gain these experiences and have so much fun.

This morning, James Attard (fellow Aussie Duathlete) and I did a session on a dirt running track inside the local athletics stadium. The laps are 350m long and after doing an interval session the legs and clothes are completely covered in dirt. We were told that many great athletes have trained here and it shows how facilities and infrastructure are of little importance in a Spirit driven sport like running.

We are off to Marakesh for a few days and then I will try to find a big 10k road race in France next week to tune up the legs for the next races.

Running Regards
Radar

Duathlon Bayernmeister!

2009-05-30T05:55:00.000-07:00

After last weeks events in Budapest, things went from bad to worse when the International Duathlon of Casablanca scheduled for next week was cancelled....Lianne did her best to calm me down and in the end we decided to head to Munich and check out Germany for the first time. Lianne learned German at school and we both wanted to check out the country so it worked well.

I wasn´t hopeful of finding any races in Munich but my brother (Thanks Beany!) found a race called the Schneider Weisse MagicMan Duathlon which is the Bayern Duathlon Championship and I was just pumped to try out the Cannondale Slice for the first time. The race has been going for 14 years and past winners include Norman Stadler. The course is a flat 5km run/hilly 34k bike and another flat 5K run to finish.

Anyway, the race was very scenic and after a fast first run I had a solid lead. I was caught and passed by a strong bike rider half way through the bike and he proceeded to put a 1 minute gap into me in the last 16km. I have been in career best running form so I was confident I could catch him and eventually at 4km the pass was made and I was able to enjoy my first victory of the trip and the title of Bayernmeister!

Huge thanks to the organisers (Run-Bike Kelheim) of this beautiful race...especially Race Director, Toni, for being so accomodating and finally, to Cedric Hasenfratz and Cannondale Switzerland. I am glad I have finally thrown a leg over the saddle of this awesome machine and look forward to many more victories on the Slice!

Regards
Radar

Unbelievable

2009-05-23T11:16:00.000-07:00

Well today I will keep it brief because there isn't much I can really say to explain my disapointment.

In point form:

Hamstring was 100%- in the first run I led the lead group of 7 into transition in 31.09 and there were 2 guys- Yakovlev and Dereere- 15 sec up ahead. Perfect start and put alot of pressure on some guys and many favourites cracked under the tempo

We quickly caught the 2 front runners and 5 guys (4 Spaniards) caught us from behind in the first 2 laps of the 8 lap bike

The legs were good on the bike and I was staying in top 3 riders so all moves were covered

Then....A f---ing PUNCTURE....I instinctively went to the wheel swap but forgot I was in running platforms and broke the strap for the platforms.

I changed wheels and tried to ride but had too much risk of injury or crashing with no strap on a toe clip pedal....no choice but to walk away DNF. No World Ranking Points and No Prize Money

When the financial costs of chasing the dream and pulling my family half way round the world are considered, it is really hard to cop this outcome. I fly back to Zurich tomorrow and Lianne and I will work out what is next. A little holiday and some relaxing in Munich will be the tonic to work out our plans.

Well it is always good to finish on a positive note. The reality is, when I can be fully focussed on running 100k a week and riding 300-400k I believe I can be the best Duathlete in the World........the two times I have been fit enough for such a result I have crashed (Belgium 2007) and punctured (today). Hopefully, the World Championships this year will be 3rd time lucky and I can get the result I am after.

Regards

Radar

In Budapest for European World Series

2009-05-22T12:52:00.000-07:00

I arrived in beautiful Budapest last night for the European leg of the World Duathlon Series. Have spent today checking out the place and super impressed by the food and architecture. We had 8km ride from our Hotel to the race site and the Baroque style Parliament building along the river Danube was particularly imposing.

The race tomorrow looks very biased towards the fastest runners, as the bike is particularly flat and non technical.

Cheers
Radar

Bilbao Race Video and a great Quote

2009-05-20T03:21:00.000-07:00

We were very lucky to have Leys Geddes (the partner of James's Mum, Karen) at the race in Bilbao. Like at Gernika, he has compiled a nice little package from race day.

Thanks a heap Leys!

The video is here:

http://www.youtube.com/watch?v=at6tIvF8vug

The great quote regarding Duathlon is below:

The late Primo Nebiolo, former President of the International Athletic Federation (IAAF) and prominent IOC Executive Board member 10 years ago wrote, “Duathletes are the first cousins to our athletes - there is no confrontation, but rather continuity. Jumping onto the saddle after running ten kilometers and then running again after 40km on two wheels is a demonstration of the integrity and strength of muscles and will power of these champions. Running and cycling are both beautiful and venerable sports.”

Amen
Radar

No start at Zofingen

2009-05-16T05:22:00.000-07:00

Unfortunately, my hamstring is no where near 100% and as such I cannot start Intervall Duathlon Zofingen tomorrow. I will instead race in a team and do the bike leg with a local runner. While disappointing, the reality is that the hamstring needs more time and the risk of further damage is too great.

The European Championships in 7 days is a 50/50 proposition and I will do a fitness test on Thursday morning before making a final decision.

Running Regards
Radar

Cannondale Sponsorship Deal Signed

2009-05-14T10:36:00.000-07:00

Gday all,

I am pleased to announce that I have signed a 2 year sponsorship deal with Cannondale Switzerland to ride the Cannondale Slice in Long Distance and non-drafting Duathlon events. An announcement will be up shortly on the main page.

Basically, it is an integral part of my transition to non drafting and long distance racing and ensures I am using the best possible racing equipment. I thank Cedric Hasenfratz and the Cannondale Swiss Team and am looking forward to a mutually successful relationship.

In Switzerland, we will spend most of our time in Basel, home to the Hasenfratz family and the Wildcats Triathlon Team www.wildcats.ch. However, we are currently in Zofingen, home of the World Long Distance Duathlon Championships (held every September), and also home to the biggest Short Distance race in Switzerland- Zofingen Intervall Duathlon. We are staying here with the family of race organiser, Lukas Baumann and been looked after really well.

The Swiss countryside is like a utopia for running and cycling with rolling hills, clean fresh air and green countryside filled with big arse cows. It has been the perfect place to get some mind therapy as at the moment it looks unlikely I will be able to race this Sunday due to a hamstring strain. I am due for more treatment over the next few days and have a final fitness test on Saturday morning.

Regards
Radar

Big Result....Big Problems...Bilbao Duathlon

2009-05-11T04:16:00.000-07:00

Well the satisfaction of a very good result at yesterday´s Bilbao International Duathlon has been dimmed by a Gd 1 Hamstring Strain sustained in a sprint finish for 3rd place. We head to Switzerland today and I will seek treatment but racing this weekend in Switzerland and training for the European Championships will be restricted.

Yesterday´s race was very high quality again with all the best Spanish, Frenchman Laurent Galinier and Nico Capoferri plus Aussies, James Attard and I. The first run was extremely quick as we did a circuit of the river and Guggenheim Museum, the French are both running very well and I was at maximum speed maintaining contact as the rest of the field splintered behind us. The run course though was absolutely spectacular and a te race organisers did a fantastic job accessing the globally iconic location for the race.

The bike was basically 10k climbing a mountain, then 10k descending back to transition and from the outset, Capoferri (a former bike pro with Cofidis) set an incredibly high tempo which I was unable to follow. The two Frenchies continued to build an unassailable lead and are both very very strong climbers- simply too strong for me on the day. At the summit of the climb I had 20 seconds on a large chase group of athletes so chose to wait for the group and get a rest on the descent to prepare for the final run.

After a poor transition, I exited in 7th place but immediatelty felt very strong and by 1km was into 4th place with James and former World Junior Champion, Santamaria (ESP) on my tail and only 5* Spanish Champ, Javier Garcia ahead. The final 1km was a dogfight and eventually I won the battle for 3rd. In the end, all 4 of us crossed the line within 2 seconds. http://www.triatloi.org/clasificaciones2009/bilbao_archivos/MASCULINA.pdf
Unfortunately, half way down the final straight I felt a mild twinge in my hamstring which I thought was a cramp. This morning it appears more serious and now it is a case of trying to best manage the situation. Hopefully I can jump on the bike tomorrow and keep the heart ticking over while the leg recovers....fingers crossed

Regards
Radar

More Hard Yards

2009-05-06T03:06:00.001-07:00

Thankfully, now the training backs off for 3 races in the next 3 weeks. We start this week with the Bilbao Duathlon and then off to Swiss for the Intervall Duathlon Zofingen and then the European Championships in Budapest

Last week training was very hard and looked like this:
Monday Easy 1hr Run, Bike 2 hours steady over hills
Tuesday Steady 1 hour Run, Bike 90 minutes
Wednesday Easy 75 min run, Bike 2.5 hours
Thursday 30 min WU, 10 * 500m reps, 25 min CD
Friday Bike 3 hours, Run 1 hour
Saturday Run 90 min (building pace), Spin 50 minutes 110rpm bike
Sunday Bike 3.5 hours hills, Run 40 minutes
We have been training alot with local pro triathlete and Spanish #2 Mikel Elgozabel who is a weapon on the bike and we have been teaching him the benefits of mid ride coffees!

The body has absorbed the work well and now sharpening should see some very fast running in perfect time for the big races ahead

Cheers
Radar

XIV Arbizu Duathlon- Euskadi Duathlon Circuit

2009-04-27T04:44:00.000-07:00

Today, fellow Aussie James Attard and I raced the 14th Edition of the Arbizu Duathlon to conclude a very hard training week. The weather was very cold (10 C) and there was consistent rain throughout. Certainly, it was the most clothing I have ever worn in a race and my hands were still freezing on the bike.

The race was conducted over a 8k/32k/4k circuit. The run was flat around the town and bike was 2 laps of 16km- 6km @ 1-2%, then climbing 2k @ 6-8%, before riding back down to town. The first run was strong and James and I finished with a lead of about 40 seconds over the closest chaser. The Spaniard, San Martin joined us on the bike and we stayed away from the chase group.

I attacked on the second lap on the steep part of the climb and together with the San Martin, we got a gap on James which I thought would win the race (we Aussies have an agreement in our house here that we train together and race each other!!!). To his credit, James worked hard on the descent and bought it all back together for the start of the run. Transition again proved pivotal, as James opened up 4 seconds which I couldn’t pull back and he finished the Txapeladun (Champion in Basque) 10 seconds ahead. He is running strong off the bike but rather than being disappointed, it is great for him and good to have another Aussie ready to challenge the Euro’s at the big races coming up.

Another very hard 10 days of training ahead before the Bilbao Duathlon which has attracted a world class field and promises a difficult 10k climb on the bike. I am very confident in the direction my form is headed and exciting times ahead.

Running Regards
Radar

The Basque Country Rules!

2009-04-25T10:10:00.000-07:00

All is travelling beautifully here in the Basque Country. The weather is a little hit/miss at times but that would have to be the only complaint.

There are so many things to love about the place:
*Duathlons every weekend from late Feb to mid May all with decent Prize Money and tough/Fair courses
*Heaps of beautiful cycling terrain and a good 10k river running loop
*Heaps or pro and ex pro cyclists and triathletes to train with
*$2.40 AUD per coffee, which is a significant saving when you polish off 4 a day!
*Pintxo Tortillas- local bar snacks dirt cheap and heaps of energy
*Great Family atmosphere and heaps of playgrounds for the kids- Sebby is starting to learn Spanish!
*Athletes, especially cyclists, are well respected on the roads and around town. Here- cycling, duathlon, triathlon is a job like any other working class profession
*Cesar Ramos and the people of Gernika- Our host and evryone here are great folk

We have a local race tomorrow in Navarra that is in it's 13th edition and a tough climbing circuit on the bike. This week has been very hard training 100k+ running and 350k on the bike. The next two weeks will be very hard and then start to lighten up for European Championships. I am trying to get the weight down 1.5kg for the race so I can be running optimally.

Regards
Radar

Duathlon of Gernika

2009-04-20T02:03:00.000-07:00

This past weekend was the Duathlon of Gernika. The field was very strong this year but at the last minute the withdrawal of World Triathlon Champion, Gomez Noya left the race wide open.
This event is without a doubt the most professionally organised duathlon I have done. The organisation is incredible and the media, community and athlete support is second to none. A full 45 minute TV highlights package is produced and the local newspaper does a special edition completely devoted to the race after each event. The crowd is massive on race day and the use of a percussion band on the run makes the energy electric on the run leg.

James Attard, fellow Aussie and I decided to wear "platform" bike shoes which mean you can ride in your running shoes. It is an effective startegy if the race stays together in one pack as it enables a 6-8 sec saving in transition which in a 2.5k run is impossible to close. Ultimately, the bike was decisive as a break of 3 went away from the main group of 13 riders and then the group further fragmented when there was some very attacking climbing late in the 27k bike.

Off the bike in 8th place with the top 6 20seconds plus up the road I felt very strong on the run but oly managed to pass Spanish Triathlon Champion, Manuel Tova and move into 7th. The running legs are coming good but unfortunately today's tactics did not pay off as would have hoped.

The race website http://www.duatlongernika.com/ will have results, photos etc shortly. The "Australian Team Video" is here http://www.youtube.com/watch?v=p0ub86U03z4 and the official Race Video is here http://www.youtube.com/watch?v=nzebJQMaeAI&eurl=http%3A%2F%2Fwww%2Etriatlonchannel%2Ecom%2F&feature=player_embedded

The next two races are in the Basque region and the second, Duathlon of Bilbao has a world class field and a very hard bike section with a 10k climb at up to 12%. Thereafter we will head west for the Zofingen Intervall Duathlon and European Duathlon Championships in Hungary.

Running Regards
Radar

Duathlon Gernika Press Conference- Link

2009-04-16T23:48:00.000-07:00

http://www.busturialdekohitza.info/albisteak/8242/392_atletak_parte_hartuko_dute_aurtengo_sprint_duatloian.htm

International Duathlon of Casablanca

2009-04-10T05:22:00.000-07:00

The 2nd International Duathlon of Casablanca is now on the racing calendar for June 7th. After recieving an invitation to the event from Jamal and his team at Triathlon Morocco it is the perfect opportunity to combine a love of travel with a great race. Jamal has invited many top duathletes to the race and it will be a good chance to explore the food and scenery of North Africa.

Regards
Radar

PS I made the race flyer as well!

French GP #1 Jard Sur Mer

2009-04-08T05:27:00.001-07:00

Greetings all

Well the first French race went reasonably well. The team of Mulhouse was admirable led by Mr Untouchable Sergio Silva who is just a class of his own on the run at the moment. Unfortunately, Joerie Vansteelant got a puncture but the team got through in second and we get another shot next week at Chateauroux tro get on even terms with Marville. The team has a race video here
http://mulhouse-triathlon.onlinetri.com/

In the race I made a silly error on the bike/run transition by not placing my bike helmet in the box and had a Yellow Card "stop/go penalty on the second run lap" as a result which proves costly in this sort of racing with 25 guys within a minute of each other. I finished 12th after being in a battle from 4-6th places prior to my penalty. The body is feeling good and I am looking forward to the racing ahead- most importantly the European Championships in 6 weeks.

We have settled in beautiful Basque Country and the training is sensational. We have an awesome apartment, heaps of great food, space for Sebby to play and there are no excuses once we settle into the pro life.

Running Regards
Radar

Back in France

2009-04-01T18:57:00.000-07:00

I think in Zen terms I have become the aeroplane...it is now the difficult transformation from aeroplane to athletic machine in 4 days!

After racing in Thailand it was quickly back to Australia to wrap some business and then onwards to Europe 24 hours later. Fortunately, little Sebastian was as close to perfect as a 16 month old boy can be and the flight wasn't as bad as we expected. We are in Paris for three days before heading west for our first race of the year at Jard sur Mer on the Bay of Biscay.

It is very exciting to be part of the Mulhouse team for this event and it is going to be a very big challenge to try and help the team become French Champions.

If the French were American they would call the "French Grand Prix" the "World Championships of Duathlon"....the top 3 teams are likely to be Marville, Mulhouse and Les Sables d'Lonne who between them have most of the World's Best. It is going to be great racing again in the home of Duathlon!

Running Regards
Radar

Thailand World Series- Mekong River

2009-03-27T23:14:00.001-07:00

Ok, tough day at the office and to be honest not feeling too well at the moment.

During the first 10km run the lead pack was gradually reduced to 4 runners (one Brit- former runner Dave Mitchinson, the Russian Yakovlev (4th 2008 World Champs), plus James Attard and myself). Onto the bike and James had the misfortune of a puncture so lost the pack as he organised a wheel swap. 3k into the bike, Mitchinson was struggling so we offloaded him and then the Russian and I proceeded to build up a 2.15 lead on James and 4 minutes over the main chase group of 8 riders over the 40k bike.

At this point my thinking was 1st or 2nd and a great start to the year.............Yakovlev isn't a great rider and although his 10k PB is 29.07 I felt that perhaps the bike would have hurt him and I could have a crack.

Unfortunately, within the first 500m of the second run I started to feel very sick/faint and not too flash at all. I was in the grips of heat exhaustion and the body was really in trouble. All I could do was try to run in what little shade was out there on the course, turn one leg over the other and try to take on fluids at every aid station. I did make the finish in 5th place and now I am trying to minimise the damage as much as possible by rehydrating and getting food in.

Not the start to the year I was looking for and not really feeling too flash

Hopefully better tomorrow

Cheers
Radar

LEFT

The Duathlon Ashes

Australia vs Britain

A win for the Aussies but the Brits got one back on the drinking table!

Ray Boyd- The return of the Wombat

2009-03-20T04:38:00.000-07:00

One of my great idols is WA's finest distance runner, Ray Boyd. To put it simply- he is tough, he is giving, he is down to earth and he is humble. One of the best men you could meet.

A 2.13 Marathon Runner, Australian Rep, 57 * WA Champion, 16*Bridges 10k winner and 11* City to Surf Winner. Now a husband, father of two, school principal and distance coach, he is embarking on a comeback at 43 years of age.

The last 6 weeks he has been attending training with the Front Runner Squad with vigour and commitment. The motivation is clear to see and the legs are gaining some of the old speed. I get the sense that something big is brewing and that the journey is going to be a lesson worth following for anyone interested in Distance running or watching someone chase a dream.
I encourage you to follow the return of the one and only Boydy at www.thewombatwarrior.blogspot.com

This great man is also taking on a coaching role with Front Runner Sports and that is something fantastic for the future of our organisation and the athletes involved

Regards
Radar

Men in Black Launch 2009

2009-03-17T22:25:00.001-07:00

A brief video has been put together to launch the Mulhouse Division 1 Duathon Team for 2009. The team was based for many years around the 8 time World Champion Benny Vansteelant who passed away 18 months ago. The story in French and video are here:

http://mulhouse-triathlon.onlinetri.com/index.php?lang=fr

The Multi-Sport Community

2009-03-17T04:38:00.000-07:00

The last week I have had the privelage to be part of a few great community events.

Last Thursday, we had a Quiz Night to raise money for one of our "Front Runners", Louise Mofflin, who had a bike crash late last year and suffered a spinal injury resulting in paraplegia. The night was just sensational and the support for this fantastic lady was overwhelming. In total approx $8000 was raised for her to purchase a racing chair.

Tonight, I have just returned from a function to send off our West Austraian School Sport Triathlon Teams. It was an enthusiastic group, full of potential and all ready to embark on the journey of testing themselves at the National Championships. I wish them all the best and look forward to monitoring their results and seeing them progress into better and stronger athletes in the years ahead.

We are now only 10 days from the first World Series Duathon of the year in Thailand. The 3 triathlons I have done have me feeling more race fit than at this stage of any previous campaigns and I am very excited about the season ahead.

Regards

Radar

2009 Front Runner City to Surf Courses Confirmed

2009-03-10T05:36:00.000-07:00

Due to the overwhelming success and sell out of our 2008 City to Surf Training Courses, Front Runner Sports are pleased to announce that in 2009 we will be offering the following training courses:

Personalised 4 month Marathon Training with Mr Ray Boyd (level 1 Distance Coach, 11* City to Surf Champion and WA 5000m, 10000m, Half and Full Marathon Record Holder)
8 week South of the River Training Course for 12k and 1/2 Marathon
8 week North of the River Training Course for 12k and 1/2 Marathon

Updates are being uploaded under "Latest Offers" on http://www.sebsports.com.au/

Please email info@sebsports.com.au or rafbaugh@hotmail.com with any queries.

Running Regards

Raf

BROADBUILT take BRW Triathlon

2009-03-07T23:11:00.000-08:00

Today was a perfect day and setting for the BRW Corporate Tri at Langley Park.

I was racing for the Broadbuilt Team with Jason Nuttman and Brynt McSwain, two of the top Triathletes in Perth. In total, Broad had 6 teams racing and there was a great atmosphere amongst the entire group. Thanks to Kelly, Kari and everyone at Broad for organising everything and putting on such a great show!

For Broadbuilt, we had a great overall victory on the day and both Jason and Brynt are now if very good shape for next week's Australian Age Group Nationals at the same venue.

Personally, it was my first time in racing flats since returning from injury late last year and it is amazing how a pair of light DS Racers make me want to run fast. With three weeks before the first World Cup of the year in Thailand everything is coming together well.

More photos of the team will be up shortly but below is a picture of what Sebastian thought of it all today.......................

Regards

Albany Triathlon

2009-03-01T22:27:00.000-08:00

Well this race didn't quite turn out as I had hoped.....but it was a great location, big turnout and great event and I was glad we headed down for this historic WA Triathlon sponsored by the Laminex Group and run by the Albany Tri Club.

The swim (unfortunately compulsary in Triathlon) and some tired legs from heavy training meant I had to settle for third place and being beaten by better athletes on the day. Results should be up soon at www.albanytriclub.com.au

Regards
Radar

Albany On

2009-02-26T04:45:00.000-08:00

Well all is organised and we are off to Albany this weekend for the annual Classic Distance Triathlon 1.5k Swim/40k Bike/10k Run. I am looking forward to racing and trying to get some hard kilometres into the legs, especially on the bike.

More importantly, Sebastian is excited to be staying on a farm with heaps of animals to check out.

All the best for the long weekend
Radar

UPDATE.....

2009-02-20T03:57:00.001-08:00

Greetings all

The body recovered very quickly from a hit out last weekend and has absorbed a great week of training and as such we are considering heading to Albany next weekend for the Classic Distance event. I am hopeful we can organise everything and Lianne, Seb and I can get away for the long weekend.

The following week is the BRW Corporate Tri and am I really excited to be racing with Jason Nuttman and Brynt McSwain in the event for the BROAD team www.broad.com.au . These two guys are racing at the National LD Tri Champs this weekend and fingers crossed they will qualify for the World Champs in Perth later this year.

It is exciting to feel very fit and absorbing training well. I am confident this season I will be at my strongest ever condition and have a range of options to attack races.

Finally, the International Duathlon of Gernika have launched their website http://www.duatlongernika.com/ the club organising the event, Udraitri, will be hosting us for 8 weeks in Spain and I cannot wait to get amongst it and try to produce some special results for the club.

Regards
Radar

Day at the Beach triathlon

2009-02-14T19:46:00.000-08:00

Today I did my first Triathlon in two years and second in 9 years...It has been a long time between drinks of ocean water!. The "Day at the Beach" was a low key event at the beautiful Leighton Beach and it was great to see the field at capacity on a tight and technical course of 3*(200m swim/ 8k bike/2k run).

I was happy with my form and the running is coming back, it has taken a while but last Thursday I had a training session which indicated that things are back at a high level and today re-inforced that. Training is very intensive at the moment and I am happy with the progress.

Thanks to all the organisers and hard working officials and of course my major sponsors at Asics, Cyclemania, Broad, Shotz Nutrition, Ryders Eyewear, Dukk Consulting . The results should be up shortly at www.allbarnone.com

Cheers
Radar

Sayonara Seated Hill Reps

2009-02-04T22:19:00.000-08:00

Finally the 8 week Strength Endurance Block of seated Hill Reps on the bike is finished and now it is time to try and convert the strength to power. I am really looking forward to the change in training and getting more use from the Tri-bars and flatter roads.

The running is coming back to speed slowly and steadily. I am getting plenty of training done and the hill work and steady state running to build the legs back up will hopefully lay the foundation for the successses of 2009.

In other news a new West Australian website www.thisismytribe.com has been started and looks set to became a great source of info for the local endurance sport community. Check it out if you get a chance.

Hope everyone is training well and feeling good

Regards
Radar

2009 Mulhouse "Men in Black" Racing Kit Released

2009-02-01T03:42:00.000-08:00

Change in Schedule

2009-01-30T03:18:00.000-08:00

I have decided to postpone racing one week and will now race the "Day at The Beach Tri" www.allbarnone.com instead of Karri Valley. The date and event better suit my needs and it gives me an extra week of running in the legs. I am very much looking forward to racing and have finally got out the tri bars in readiness for some bike intervals.

Regards
Radar

Perth Crit Series- Race 4

2009-01-25T23:54:00.000-08:00

Well it was an unfortunate end to the series with a crash in the last 5 minutes today at the Esplanade. I was planning to attack out of a corner but was a bit too eager and started pedalling before I got out of the bend- the pedal hit the floor and I was over- fortunately it didn't bring anyone else down. Luckily, it is just abrasions and I will be out running this arvo.

The series did however serve it's purpose of getting lots of hard time in the saddle and getting the feel for racing again after the break. I feel as though my power and efficiency on the bike is higher than this time last year and I will be able to do some damage on the bike this year and have a greater chance of winning races with either a fresher 2nd run or a break on the bike.

Thanks to Wayne Evans (pictured) from Cyclemania for all his help and support. Make sure you check in at Cyclemania if you are looking for a bike or parts and tell them I have sent you for a better deal.

Keep punching
Radar

Perth Crit Series- Race 3

2009-01-25T01:55:00.000-08:00

Well today was a great race in Vic Park with the two break away riders doing a great job staying away from the chase group which finished with only 6 riders. It was attrition at the front and a great workout, with the leaders hovering 10 sec in front for the last 20 minutes I was unable to bring them back. It was a much better race though and the legs are getting better everyday and hopefully tomorrow will bring a victory.

Cheers
Radar

Perth Crit Series- Race 2

2009-01-24T04:51:00.000-08:00

Have just got back from the hospital, my little mate Paul Mackay has broken two metacarpal bones in his hand after a crash at today's race and was understandably in a fair bit of pain as the fracture was reduced, aligned and casted. Looks as though the surgery will have to wait until next week when the swelling settles. It is a shame to see him have to go through this after getting back into such good shape over the past 3 months, but he is a tough little bugger and no doubt will be back as soon as possible.

Nothing much to report from the race, pretty uneventful in terms of breaks and another bunch sprint.....I worked a bit too hard at the start and didn't have the legs left to attack for the last 5 minutes, however I will continue to try and attack the races and make it as hard as possible for all concerned and therefore gain the most physiological benefit from the series.

Regards
Radar

Race 1 Perth Crit Series

2009-01-23T18:09:00.000-08:00

Last night was the first round of the Perth Crit Series. It is a 4 race series of short, fast races held on tight courses and really fits in as perfect training as a transition from easier base training to faster specific work required for the racing season starting March 31st. Last night at Joondalup, the legs took a while to get going but finally adjusted to the racing after 20 min and although there wasn't much carnage last night I am confident that I will be able to do plenty of damage over the next 3 days as the other riders fatigue. Tonight we race in Leederville, followed by Victoria Park and then the City Foreshore. Hope to see some of you out there and if you've got some voice, give us a yell!!

Cheers, Radar

Thanks to Broad

2009-01-15T18:16:00.000-08:00

I have recieved some great support from Kari and his team at Broad www.broad.com.au for the upcoming 2009 season. Broad are fantastic supporters of staff and community wellness and Kari leads right from the front himself with a great commitment to his cycling. He does this on top of a very busy corporate and family life and is a fantastic example to us all.

On the training front, I am starting to get edgy on the bike, which means it is time to get racing. I have the Support Event at the Perth Crit Series starting next Friday www.trievents.com.au and I am really excited that my little mate Paul "Bob" Mackay will be on the same Cyclemania team and we will be looking for a high tempo to build fitness leading into the season proper. We will joined by the 2 Stu's- Denton and Gribble.

Regards
Radar

IM 70.3 Switzerland

2009-01-09T15:01:00.000-08:00

I have decided that in June 2009 I will be adding a IM 70.3 in Switzerland to my racing schedule. The Wildcats team and Cannondale Switzerland have offered me fantastic support to race the Swiss Duathlon Cup and I have always been interested to see how I would go on a fair course against some of the world's best triathletes over the longer distances.

Happy New Year, back in Full Swing

2009-01-01T04:20:00.000-08:00

Happy new year to everyone. I hope you all had a great Christmas and New Year with family and friends.

I have just returned from 7 days training in the Southern Forests of Quinninup and have started to pick up some good base conditioning after absorbing a very solid volume of training. It was just Lianne, Sebastian and I and a very relaxing and enjoyable break indeed.

I have started to formulate my racing plan for 2009 and will be gearing up to hit form by Mid March and then we will be off to Gernika (Spain) for the real action.

All the best for 2009

Radar

CHV Reunion and back running...

2008-12-20T00:07:00.000-08:00

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

2008-12-17T21:48:00.001-08:00

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

2008-12-05T04:25:00.000-08:00

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

2008-11-21T19:04:00.000-08:00

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

2008-11-19T04:31:00.000-08:00

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?

2008-11-11T03:37:00.000-08:00

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

Under Armour from Powerplay Sports

2008-11-05T02:06:00.001-08:00

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

2008-11-02T20:40:00.000-08:00

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

2008-10-30T00:19:00.000-07:00

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

2008-10-25T19:18:00.000-07:00

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”

2008-10-23T22:27:00.000-07:00

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

2008-10-21T20:43:00.000-07:00

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!

2008-10-19T01:56:00.000-07:00

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

2008-10-15T16:11:00.000-07:00

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

2008-10-10T01:29:00.000-07:00

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

2008-09-30T20:02:00.000-07:00

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

2008-09-27T09:41:00.000-07:00

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!

2008-09-24T12:34:00.000-07:00

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

2008-09-18T08:24:00.000-07:00

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

2008-09-15T03:30:00.001-07:00

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

2008-09-10T23:06:00.000-07:00

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

2008-09-06T21:34:00.001-07:00

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

2008-09-04T20:28:00.001-07:00

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 !

2008-09-03T05:41:00.000-07:00

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

2008-08-27T18:26:00.000-07:00

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

2008-08-26T20:30:00.000-07:00

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

2008-08-24T03:22:00.000-07:00

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

2008-08-15T05:32:00.000-07:00

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!

2008-08-07T17:19:00.000-07:00

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

2008-08-04T22:57:00.000-07:00

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

2008-08-03T00:19:00.000-07:00

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

2008-08-02T03:06:00.000-07:00

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

2008-07-30T05:04:00.001-07:00

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

2008-07-20T05:49:00.000-07:00

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