City to Surf Squad

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

Bon chance
Radar

Respect

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

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

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

Running Regards

New Manager in lead up to World Championships and beyond

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

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

Running Regards
Radar

City to Surf Squad Sold Out

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

World Ranking at Number 8...

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

State 4km X Country- 2nd place

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

Normal Training Week

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