Wellington Scottish Athletics Club 3 Peaks, Event 1

The Wellington Scottish Athletics Club holds a series of races where you are given a map and three hill tops to reach. Any route can be taken. For event 1, the hill tops were Johnstons, Chartwell and Tinakori.  Click here for the results and information on the next two races. 

Cross Fit Training – Only Four Spaces Available

After many years of researching and experimenting I have devised a set of exercises that target specific muscles for runners, mountain bikers, triathletes and multisport folks.

These exercises should not be attempted unless supervised by a highly skilled coach such as myself.

The first exercise targets: Quads, Hamstrings, Glutes, Lower & Upper Back, Shoulders and Biceps.




I need these moved to the wood shed

Lifting Logs  

First you stand with your feet apart, crouch down, put your arms around the log, (some logs require two people to carry them) stand up and walk from the driveway to the woodshed.

For advanced athletes, you can lift the log to shoulder height or above your head. 

The second exercise targets: Quads, Glutes, Lower & Upper Back, Shoulders and Biceps.

   



Greg working hard

Chain Sawing Logs  

Again you stand with your feet apart, holding the chainsaw, cutting the wood into appropriate size rings.  For best results, push down with your lower back and engage your abdominal muscles.




Me having a go





For advanced athletes who want to get an extra challenging back workout, once the chainsaw is in full revs, hit a stone which will take the edge off the blade causing the chain to be less effective which requires more back strength.


The third exercise targets: Quads, Hamstrings, Glutes, Lower & Upper Back, Obliques, Shoulders and Biceps



One day we will look like this

Splitting Wood With Axe 

Once again, you stand with your feet apart, lift the ring of wood onto a chopping block, pick up an axe and proceed to chop the wood into suitable size pieces for your wood burner.

For advanced athletes, either use a blunt axe or focus on rings with large knots.  Both of these will require extra strength, physically and mentally.



The fourth and probably the most important exercise targets: Quads, Hamstrings, Glutes, Lower & Upper Back, Obliques, Shoulders and Biceps.



Great form

Stacking Wood

Again, stand with your feet apart, bend at the knees, reach down focusing on the side ways twist which targets the obliques, pick up one or two pieces of wood and stack in an orderly fashion.

For advanced athletes, either reach further for the wood and/or focus on heavier pieces.

Greg's weekend run about



You may expect to pay hundreds of dollars for this sort of workout or even thousands if you joined a gym but I am offering four lucky readers the chance to take part in this Cross Fit Training Session for the small price of a couple of cans of coke and that includes my professional guidance and motivational speeches when you want to quit. 



 

Off season

  

This unique training session will only take place once a year, normally the first weekend after Crazyman or as some may say the start of the off season. 





Crazyman Race Report -Chasing My Own Shadow

I had a few issues with my new toy (Gopro 2 Outdoors).  As they say, never try anything new on race day, guess the same applies to digital gear as well :)  Hopefully have the fogging issue sorted now so looking forward to the next race.  I can't imagine the Wellington Marathon will be as exciting though.

Race Report

I grew up reading about Steve Gurney and how he was willing to try new things during multisport races, so when the new course was announced for the 2012 Crazyman, I’d thought I’d push the boundaries.  To cover myself, on the Thursday before the race, I emailed Michael Jacques (the Race Organiser) asking if I could switch bikes, he was very supportive of my idea.  He replied, “No rule against it Ed... Yet  :-)  I like races that leave things open to a bit of tactical manoeuvring...”

Hmmm, wonder what I can do next year?

I knew I didn’t have the leg speed on my mountain bike to stay with the front bunch as they raced up the Hutt River Trail, so I decided to start on my cyclocross bike and switch bikes at the start of the hill climb.  There was no point in using the cyclocross bike for the entire race as my mountain bike would be both faster and more ENJOYABLE on the downhills.

The 2012 course was switched to the other side of the Hutt Valley.  It started in Petone and returned through the hills of the Belmont Regional Park.  The bike leg started with everyone spread out across a soccer field which soon narrowed to a gap under a bridge.  A great way to start a race and it must have looked impressive for the spectators.

I don’t know about everyone else but my heart was red lining right from the start.  I managed to slowly work my way up to the back of the front bunch just in time for the first major obstacle, a sty.  There were a few of these, on one hand they were frustrating as they allowed the bunches to split, on the other they gave us a chance to catch our breath.  These little stops worked out perfectly for me because it gave me a chance to get my heart rate down.

At the bottom of the Dry Creek climb, Greg was waiting with my mountain bike and ready to attach my new camera to my helmet.  It was a smooth transition and the last chance to catch my breath before the most challenging climb of the day.

While climbing up Dry Creek to Boulder Hill the weather was stunning!!!  The views were fantastic and the downhills were superb.  I spent most of the ride chasing my shadow.  Sadly the ride had to come to an end and it finished with a fast descent then a short ride beside a creek to transition. 

As I neared transition, runners were going the other way.  A few people that I didn’t recognise shot past.  Then I heard those spine chilling words in an American accent, “Go Ed!”  Bugger! Matt was in front and he was looking strong.  How far was transition?  How long would it take to get my running shoes on?  How long would it take to run back to this spot?  These were all questions that were running through my head which was crazy.  Matt and Jeff were a team and were a sure bet to beat me, yet I still hoped Matt’s, ‘lack of fitness’ would slow him down.  It didn’t, we ended up running similar times.  Next year boys!!!

The run started off by going down the same track that I had just biked up.  It was a nice warm-up before we had to start running up the Belmont Trig Track.  Luckily it only went for 1km, the whole time I was thinking, don’t walk.

Once we turned left, we were running along a narrow walking track, mainly downhill to Korokoro Dam.  It was a fantastic track to run on, beautiful forest and lots of small creek crossings.  From the dam I thought we just had to run out Mills Stream Track (a track the follows Mills Stream until it almost reaches the harbour).  Unfortunately, I wasn’t aware that a detour had been included.  It meant that about ¼ of the way out, we took a right and had to scramble up a hill face.  It was a fun detour, one I hope no one else was able to run as I found it difficult.  The descent was great, a fast open track with slightly wider stream crossings.  We popped back out on Mills Stream Track and it was a case of holding my position.  There was one person in front of me that I tried to run down but we seemed to be going the same speed. The gap remained the same until the finish line which was on Petone Beach.

Xterra Rotoura Festival Race Report - Coked!

Race report to come.
Long story short,Gary and Susie "Coked" me, meaning they smashed me and I now owe both of them a can of coke.

“Emergency services, what is your emergency?”

Still jaded from the Traverse, I thought I’d check out the Crazyman bike course.  It was another beautiful Wellington day.  I parked at Dry Creek, which is at the bottom of the Haywards between Upper Hutt and Lower Hutt.  There, two ladies were also getting ready to practise the same ride.  After a bit of small talk they wished me well and I gingerly made my way up the gravel track.  About half way up I stopped to adjust my cleat and a guy rode past.  I had no interest in chasing him so I didn’t think I’d see him again.  Fate would say otherwise.

Just before the top of Boulder Hill I saw the mountain biker in the horizon. I continued to climb, hoping to catch him on the downhill.  I caught him sooner that I had expected ... only he was lying flat on his back.

Long story short, he had a broken collar bone and needed to be airlifted out.  The two ladies I met earlier (Jo and AJ), arrived and very kindly stayed with us while we waited for the helicopter.  The pilots and medic were great and  AJ kept eveyone entertained. 

Once the helicopter left Jo, AJ and I carried on practising the course.  In the end we took a wrong turn so didn’t really get to ride the course like we had planned.  Maybe in a few weeks I’ll get another chance.  

I never had my GPS watch with me on the ride, I wish I did as one of the first questions I was asked was, "What is your location?"  Trying to tell someone in a call centre in Auckland that you are near Boulder Hill in Belmont Regional Park wasn't very helpful.

The next day when I ran up to collect his bike, I'd thought I'd have a look.  South 41.15, East 174.93.

Porirua Grand Traverse Multisport Race Report

 This race has to be one of Wellington’s best kept secrets for both its stunning scenery and relaxed atmosphere.  I chose to do the duathlon option - mountain bike then a mountain run.



Riders decending after the first little climb



The start was at Battle Hill Farm Forest Park just north of Porirua.  At 8am we assembled in a paddock for the race start.  We funnelled onto a gravel road, which led us over a little hill, followed by the first of the two hill climbs and this is where the racing really began. 



34km mountain bike course



The first climb seemed to go on and on.  I was hanging onto the back of a bunch going up.  On the downhill I was able to ride away from this bunch and catch the next.  We crossed the main road at Haywards and headed up Belmont Road in single file.  Unfortunately this bunch was able to climb faster than me. 

I continued to climb to the top alone.  The mist rolled in hiding both the riders in front and behind.  It was an amazing feeling.  I was glad to have raced this course before so I knew where I was going and what to expect.

Unlike Battle Hill which was dry, dusty and covered in pine trees, Belmont Regional Park was mainly wet grass due to fog.  This made the descent rather tricky.  It’s easy to go fast on dry grass, but to go fast and make tight corners on wet grass is slightly more challenging.  Low visibility was an added extra.

My running gear



Towards the end of the descent, my old friend ‘Cramp’ showed up.  I tried to walk it off but he wanted to stick around.  As I got to the single track which led to transition, three of us formed a bunch and we rode out together.

Transition was at Whitireia Polytechnic where you ride straight to where your support crew is waiting.  Danielle and her parents had all my gear laid out perfectly for a quick transition, unfortunately I was in no hurry to start running as my cramp was lingering.



22km off road run

 I jogged the best I could to the start of Colonial Knob where I hoped to walk off the cramp.  Turns out it was a great excuse not to run up all the steps!


One of the small hills that 'got me'



The run is simply awesome!  Once at the top of Colonial Knob you head west towards the coast, running down two huge grass hills and then crawling up the other side only to run down again until you hit the coast.



Mana Island in the distance



 Once on the coast you head north, either along a tiny sheep track or over rocks.  As it was high tide, I stuck to the sheep track like most other people.  At this point I noticed my quads were gone, any little rise and I was reduced to walking.  There were a few competitors around me who I kept yo-yoing with, I would pass them on the flat and they’d pass me on the hills.  Luckily, the race finished with a 3km run along the water front to Whitireia Polytechnic.

Another glorious Wellington day made for another memorable Porirua Grand Traverse.

Wellington Contact Triathlon Race Report

It’s Funny How Things Work Out!



The Great Arthur Lydiard



I spent the best part of a year training for the NZ Ironman, focusing on a slow and consistent pace which incidentally led to my fastest Olympic Distance Triathlon and landed me a spot on the New Zealand Triathlon team.  Maybe that ‘Kiwi’ guy, Arthur Lydiard was on to something.

The big question for me was, ‘How do I recover from a half ironman in 5 days???’  I came up with, CCCD - (Chocolate – AKA Easter Eggs, Coca Cola, Compression tights and lots of Deep Heat), rest was a given.

I had a very easy week and didn’t start easing into exercise until Thursday morning which consisted of a 5 x 100m swim followed by 100m of aqua jogging.  In the afternoon I went for an easy 45min spin on my road bike.  Friday, repeated Thursday’s pool session and in the afternoon a 15min spin followed by a 15min jog.

Saturday morning (race day), the weather Gods decided to come to the party and everyone woke to a still calm day, the harbour could have been mistaken for a mirror.  It’s true what they say, “nothing beats Wellington on a good day!”

 

I arrived at the transition nice and early, racked my bike and headed back to my car to ‘suit up.’  As the competitors were putting their wetsuits on, the announcer informed us that the water was a fresh 13 degrees.  I don’t know where they took their reading but thankfully the sea felt a lot warmer than that.

Age groups went off in 5 min intervals. As usual, I was on the FAR right.  I don’t know what happened in the bunch, but I had a clean swim and made sure I was aiming for the correct buoys.  Dear I say it, I was actually enjoying the swim until about 100m from the finish when someone’s heel collided with my eye.  Luckily my goggles took the impact and stayed on.

Transition was smooth with no one in my way.  On the bike, it was business as usual, to make up for lost time during the swim.  There were two guys willing to push the pace with me until we caught our age group’s front bunch.  It seemed people were happy to sit on BUT not let anyone ride away.  The bike ride felt like a PNP road race.  A few of us even caught the lead bunch from the age group that started 5 minutes before us which had Luke in it.  Luke and I prefer cycling to running and the last thing we wanted was for a big bunch to arrive at T2 together because we knew it would then come down to a running race and no one wants that!  

The bunch got whittled down to about 10 of us from 4 different age groups (25 – 29, 30-34, 35-39 & 40 – 44) as we rolled into T2.  Putting on tight socks was a mistake as I was easily the last person out of transition.

On the run, I was feeling good and knew I had to limit how many people in my age group passed me.  There seemed to be quite a few and unfortunately, I had no control over how fast they could run.  At the 7.5km mark, Luke shouted out some words of encouragement and something went off in my head.  I knew I could run faster than I had been and survive the last 2.5km so I went for it.  The finish line couldn’t come soon enough! Only one other guy in my age group passed me on the way back (he ran 36min)!

The big question was, was I still in contention of qualifying to make the worlds team?

At the finishing area it was great talking to people from all over New Zealand and hearing how their races went.  One guy did mention how rough the roads were around the bays – you mean there are roads out there that don’t have potholes every couple of hundred metres?



Since I had a few hours to kill, I went home, packed away my TT bike and dusted off the mountain bike which I’ll need for the Porirua Grand Traverse in a few weeks.

4 o’clock finally rolled round and it was time to see if I made the team.  There, in the last slot for my age group was my name. 



Arthur Lydiard and Peter Snell

In the finish, it was my run that got me there, 10km in 40.16.  I don’t really understand the science of how I was able to run that fast (fast for me and by far a P.B) without doing any speed work, but I will certainly be spending some more time researching Arthur Lydiard’s training principles, they work!!!!