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 Episode 91 Ironman Talk 24th of Dec 2007 This is a best of the year interview with Macca so there are no show notes.  Episode 92 Ironman Talk 3rd of Jan 2008 This is a best of the year interview with Peter so there are no show notes.  Episode 93 Ironman Talk 10th of Jan 2008 This weeks news: IM Korea may be gone. Macca to do Frankfurt and Roth. Results: Half Ironman Tauranga. Camp Kia Kaha: Click here to get all the info you need about the best camp next year!Let the good times roll! This Weeks Discussion: Are you happy about your tax payer money going towards funding pro athletes? Why or why not? If you want to add a comment click here: add comment then open the discussion. Age Grouper of the Week: Jim Boldra sent through this weeks age grouper, here’s his email: I would like to nominate an age grouper of the week from IM Wisconsin.  The athlete is Wendy Heldt from Appleton , Wisconsin .  Wendy did her first IM at IM Wisconsin last week. She won the Female 50-54 age group in a time of 11:55:53 .  She swam 1:15:23 , biked 6:03:04 , and ran 4:27:31. This effort qualified her for Hawaii in her first attempt, and just missed setting the Female 50-54 course record by only 2 seconds.  Wendy is a very dedicated athlete that I have been coaching for the past two years.  She is looking forward to her first attempt at Kona in 2008. Keep up the good work. Jim Boldra High 5: Hywel Davies sent through a High 5 for Running in the dark. There’s some great info in this one, thanks for that Hywel. Website of the Week: Richard Boscher sent through this weeks website. Here’s what he said: I just found this site with HILARIOUS triathlon apparel and tons of pretty cool accessories, and you were the first person I thought of when I saw it! I know you'll get a laugh or three - there's some super funny stuff on there, so check it out! www.gymskinz.com Coach’s Corners: Catching waves when racing/training -- the key is to catch the wave just as it’s starting to spill Look under your breathing arm when you are coming into the wave zone to look for waves As the wave is almost on you (ie starting to lift) pick up pace to hard Keep swimming hard and take a big breath until you start to fall down the front of the wave Once you are on the wave keep your body as tall and stiff as possible. If you need to take a breath do a stroke with one arm (breathing to the side, not the front) Keep your face down in the water (keeps hips up) As you start to slow bring your kick back in followed by 1 arm swimming, try to stay on the wave as long as possible  Episode 94 Ironman Talk 17th of Jan 2008 This weeks news IM Korea may be gone. Macca to do Frankfurt and Roth. This Weeks Discussion: We want to know your predictions for what will happen in the world of Ironman in 2008. They can be race results, who will get done for drugs, fashion etc... If you want to add a comment click here: add comment then open the discussion. Age Grouper of the Week: Phil Brown sent through this weeks age grouper, here’s what he said: I'd like to nominate my friend, Emma Tilston, from Wales, who also completed The Big Woody. Her time of 15:02 (1:35/9:04/4:23) again, is not going to break any records, but it was also her first season of triathlon (you've got to love the coaching school of Bevan James Eyles!) and a year ago, she couldn't swim front crawl at all. Not even a little bit. To me, she exemplifies what ironman is all about - with being smart, dedicated and sensible about the training, ordinary people can do extraordinary things. I think she got more applause than anyone else that crossed the finish line and somehow won 2nd female vet! High 5: Kat sent through a fun High 5 for this weeks show: How to not look like a dick when out training or racing! Website of the Week www.sportzhub.com is a great site to check out all the lastest news on endurance sports in New Zealand. Check out their dating website as well! www.sportzdating.co.nz Coach’s Corners Keeping Swim sessions interesting: Swim with a swim squad where possible. Be brave if you are not super confident. If there are no swim squads see if you can get some group sessions going nominating someone to write the programme Always have a written programme before you go to the pool use the clock to motivate you take times for all intervals, get to know your different paces use clock to count lengths for long sets, keeps you on track Do sets on times rather than rest intervals For example 12 x 200 (4 on 3:30, 4 on 3:15, 4 on 3:05) as opposed to 12x200 on 15RI Use watch for long swims to help with counting and motivation. Break long swims up to help with counting (eg 2km straight repeating 400 steady / 100 mod hard rather than 2km steady) Document your times Do regular time trials to asses progress Get yourself filmed (more than once) Each session try to focus on one aspect of your stroke This Weeks Websites www.challenge-wanaka.com, www.ironman703.co.za, www.epiccamp.com, www.sportzhub.com  Episode 95 Ironman Talk 24th of Jan 2008 Sorry there are no show notes this week.         Episode 96 Ironman Talk 12th of Feb 2008 Sorry there are no show notes this week.  Episode 97 Ironman Talk 19th of Feb 2008 This weeks news: Coming up: Malaysia. New races: Forestman and Plymouth Rock. Inside Communications bought by Competitior Group Camp Kia Kaha Click here to get all the info you need about the best camp next year! Let the good times roll! This Weeks Discussion: This weeks question is: have you done an endurance events such as coast to coast which is harder than Ironman? If you want to add a comment click here: add comment then open the discussion. Age Grouper of the Week: Denise ‘The Red Hammer’ Wood send through this weeks age grouper. Here’s her email: I know Jim "Jolly" Rogers already sent you some info about Louisville and the fact that we got to spend time with Chris and Daniel McDonald - that was so cool, what great guys! He nominated me for Age Grouper of the Week after CDA and I think it is only right that I return the favor - besides he earned it! A 12:36 in his first Ironman! WooHoo! Did he mention that this was also his first marathon ever!! Jolly had a great day battling a tough course and some brutal heat, and anyone tough enough - or is it crazy enough - to take on their first marathon in an Ironman is my hero!! High 5: Richard Marlow sent through this weeks High 5, Off Season Mojo. He’s got some great tips in there. Thanks Richard, love your work. Website of the Week: www.tritheworld.com Brain and Heather are doing 16 70.3 races around the world in 8 months to raise Awareness for Testicular Cancer and Acquired Brain Injury. An amazing effort, and they are paying for most of it themselves My site TRImapper.com has just signed a deal to sponsor 4 or 5 of their races. They are just ordinary human beings, not pros doing something for a cause. Coach’s Corners: If you are doing two races in 6 weeks here’s the best way to approach it: You need to be very fit to handle two good races Have the first race as your key race Shorter taper Straight back into it the day after the race Recovery protocol after the first race is crucial (eg, skins, stretching, nutrition, sleep….) Avoid running for 4-5 days and be careful for the first 2 weeks post race, good chance to aim for a lift in swimming Providing all is going well resume fairly normal training after 10-14days, careful with running No runs over 2.5hrs, aim for better quality important to get some quality riding in before 2nd event Possibly shorter taper also for 2nd event This Weeks Websites: Ironman Malaysia, Forestman Triathlon, Plymouth Triathlon, Inside Communications story, Bens Drug story about Keat, www.tritheworld.ca.  Episode 98 Ironman Talk 26th of Feb 2008 News: Coming up: New Zealand, Result: Malaysia. New races: IM Distance race in France. IM 70.3 champs get sponsor. Camp Kia Kaha Click here to get all the info you need about the best camp next year! Let the good times roll! This Weeks Discussion: This weeks question is: have you done an endurance events such as coast to coast which is harder than Ironman? If you want to add a comment click here: add comment then open the discussion. Age Grouper of the Week: Andrew Yates – for doing: IM South Africa 11:44 (after NZ got blow off) IMNZ 2007 10:36. Wanaka 10:14. Lets see how he does in Taupo this weekend. High 5: Hywel Davies, you try say it, sent through this weeks High 5: Ironman Training Mojo. He gives some great insight into ways to keep motivated in our tough sport. Website of the Week: www.chrismccormack.com has been updated, check it out! This Weeks Websites: Ironman Malaysia results, Ironman NZ, Ironman 70.3 sponsor, Ironman turned 30, New Iron Race in France, Rocky on youtube, www.chrismccormack.com.  Episode 99 Ironman Talk 4th of March 2008 We have the 2008 Coast to Coast winner Em on the show again. She covers her amazing race plus gives some more great tips on nutrition.  Episode 100 Ironman Talk 11th of March 2008 This weeks news: The first 100 shows!!! Ironman NZ results.Camp Kia Kaha Click here to get all the info you need about the best camp next year! Let the good times roll! This Weeks Discussion: We've reached the 100th episode and we're amazed how big the community has gotten. But because we want to make it a bigger! So what do you think we can do to grow the community? If you want to add a comment click here: add comment then open the discussion. Age Grouper of the Week: Peter Tinholt sent through this weeks amazing story about Tony Jackson: We were at the finish line till the end. Here we heard about Tony Jackson. Tony is one of two people to have competed in all 24 Ironman NZ races. This year was extra special though. We heard that Tony was diagnosed with Brain Cancer in December and was operated on. He was given 13 weeks! To this apparently he responded that is not enough time. On Thursday he had chemo and on Saturday he completed his 24th Ironman NZ, with his wife by his side who also did the event. Tony competed the Ironman in 16.10 in the 60-65 Age Group. Last night at the prize giving Tony was presented with an award in the memory of an Ironman athlete who died 10 years ago while preparing for Ironman as the person who most embodied the spirit of Ironman. Tony received a standing ovation. This guy was so inspiring and courageous that in my mind no one deserves to be age grouper of the week more than Tony. I'll be back next year! I hope Tony will also be there to make it 25 straight. High 5: Hywel Davies, you try say it, sent through this weeks High 5: Ironman Training Mojo. He gives some great insight into ways to keep motivated in our tough sport. Website of the Week: Ex-British rower James Cracknell completed a challenge to row the English Channel (the bit of sea just over 20 miles wide between England and France), cycle from the French coast to Spain and down to Gibraltor and then swim the 12 or so miles across to Africa. Check out his website and feel free to donate. Here’s the website: www.sportrelief.com/cracknell Coach’s Corner: We both go over our training programs for the next period leading into Roth. Hopefully it will give you some insight into what we do. This Weeks Websites: Ironman NZ movie on youtube, Frederik Van Lierde’s website, www.sportrelief.com/cracknell, US pro card, Aus pro card. Ironman Talk ring tone.  Episode 100 Ironman Talk 11th of March 2008 This weeks news No racing this week. Coming up: IM Auz, SA and China This Weeks Discussion We're going to have a competition to see who will win Roth between John and I. We are going to do this as a way to raise money for a charity. We want to know who you feel we should do this for and why? If you want to add a comment click here: add comment then open the discussion. Age Grouper of the Week ouglas Scott (previous PB 10:28) from Epic Camp who had a storming race to win the 45-49AG in Taupo having a PB by around 38 mins! Amazing effort for someone who’s being racing for a long time! High 5 Ideas to help you in the office 1. have a 1-2min stretch routine you can do regularly to break up the hrs at your office 2. Put a bowl of fruit on your desk to avoid the temptation of crap food 3. Calf raises 4. Stretch ankles for long periods for those with pool flexibility (particularly relevant for ex runners who are crap swimmers) 5. Always have a bottle of water (as per fruit bowl) Website of the Week insideoutsports.com have a challenge to completely 30 Ironmans in training throughout 2008. Check out this website for more info: insideoutsports.com Coach’s Corner John covers how to get the most out of swim cords. There’s some great insight here. Go to www.nzmfg.com to get some cords. This Weeks Websites Blueseventy Split with WTC, Cape Epic, Insideoutsports.com, www.nzmfg.com. http://ironmantalk.typepad.com/ironman_talkhttp://www.gymskinz.comhttp://www.sportzhub.comhttp://www.sportzdating.co.nzhttp://www.challenge-wanaka.comhttp://www.ironman703.co.zahttp://www.epiccamp.comhttp://www.sportzhub.comhttp://www.tritheworld.comhttp://www.ironmanlangkawi.com.myhttp://www.racenewforest.co.uk/http://www.plymouthrocktriathlon.com/IDT.htmhttp://www.trijuice.com/2008/02/inside_communications_to_become_part_of_competitor_group.htmhttp://www.goldcoast.com.au/article/2008/02/13/7716_gold-coast-sport.htmlhttp://www.tritheworld.cahttp://www.chrismccormack.comhttp://www.ironman.com/events/ironman/malaysia/?show=tracker&y=2008http://ironman.co.nz/main.cfm?id=74http://livepage.apple.com/http://www.trijuice.com/2008/02/ironman_born_30_years_ago_today.htmhttp://livepage.apple.com/http://www.youtube.com/watch?v=V1tXhJniSEchttp://www.youtube.com/watch?v=V1tXhJniSEchttp://www.chrismccormack.comhttp://www.sportrelief.com/cracknellhttp://www.youtube.com/watch?v=cfS1WhCilNchttp://www.frederikvanlierde.comhttp://www.sportrelief.com/cracknellhttp://rankings.usatriathlon.org/ElitesNew/eliteQualifications.htmhttp://www.tahp.org.au/professional-license-information.htmlhttp://www.ironmantalk.com/IMphone.mp3http://ironmantalk.typepad.com/ironman_talkhttp://www.insideoutsports.com/index.aspx?urlname=castironclubhttp://www.nzmfg.comhttp://www.slowtwitch.com/News/blueseventy_partnership_with_WTC_ends_217.htmlhttp://www.cape-epic.com/http://www.insideoutsports.com/index.aspx?urlname=castironclubhttp://www.nzmfg.comhttp://cdn.libsyn.com/ironmantalk/Episode_91_Ironman_Talk_-_Macca_in_Roth.mp3http://cdn.libsyn.com/ironmantalk/Episode_92_Ironman_Talk_-_Peter_Reid.mp3http://cdn.libsyn.com/ironmantalk/Episode_92_Ironman_Talk_-_Peter_Reid.mp3http://cdn2.libsyn.com/ironmantalk/Episode_94_Ironman_Talk.mp3http://cdn4.libsyn.com/ironmantalk/Episode_95_Ironman_Talk_-_Wanaka_report.mp3http://cdn4.libsyn.com/ironmantalk/Ironman_Talk_Epic_Camp_Reports_-_1.mp3http://cdn2.libsyn.com/ironmantalk/Ironman_Talk_Epic_Camp_Reports_-_day_2.mp3http://cdn4.libsyn.com/ironmantalk/Ironman_Talk_Epic_Camp_Report_-_day_3.mp3http://cdn3.libsyn.com/ironmantalk/Ironman_Talk_Epic_Camp_Report_-_Day_4.mp3http://cdn4.libsyn.com/ironmantalk/Ironman_Talk_Epic_Camp_Reports_-_Day_5.mp3http://cdn1.libsyn.com/ironmantalk/Ironman_Talk_Epic_Camp_Reports_-_Day_6.mp3http://cdn2.libsyn.com/ironmantalk/Ironman_Talk_Epic_Camp_Reports_-_Day_7.mp3http://cdn4.libsyn.com/ironmantalk/Episode_95_Ironman_Talk_-_Wanaka_report.mp3http://cdn4.libsyn.com/ironmantalk/Episode_97_Ironman_Talk.mp3http://cdn1.libsyn.com/ironmantalk/Episode_98_Ironman_Talk.mp3http://cdn4.libsyn.com/ironmantalk/Episode_99_Ironman_Talk.mp3http://cdn3.libsyn.com/ironmantalk/Episode_100_Ironman_Talk.mp3http://cdn3.libsyn.com/ironmantalk/Episode_100_Ironman_Talk.mp3shapeimage_17_link_0shapeimage_17_link_1shapeimage_17_link_2shapeimage_17_link_3shapeimage_17_link_4shapeimage_17_link_5shapeimage_17_link_6shapeimage_17_link_7shapeimage_17_link_8shapeimage_17_link_9shapeimage_17_link_10shapeimage_17_link_11shapeimage_17_link_12shapeimage_17_link_13shapeimage_17_link_14shapeimage_17_link_15shapeimage_17_link_16shapeimage_17_link_17shapeimage_17_link_18shapeimage_17_link_19shapeimage_17_link_20shapeimage_17_link_21shapeimage_17_link_22shapeimage_17_link_23shapeimage_17_link_24shapeimage_17_link_25shapeimage_17_link_26shapeimage_17_link_27shapeimage_17_link_28shapeimage_17_link_29shapeimage_17_link_30shapeimage_17_link_31shapeimage_17_link_32shapeimage_17_link_33shapeimage_17_link_34shapeimage_17_link_35shapeimage_17_link_36shapeimage_17_link_37