In English

Kate Lambe

When life turns tough, when bad things happen sometimes things can get worse, when it looks like we have totally lost control of our lives, maybe its in that moment that hearing the word triathlon starts to mean something to you; inspiration and challenge. Kate´s story is really inspired, even more for those who are suffering and feeling a pain that is relative. 

This is Kate's story about her journey from despair to ecstasy, this is a light and guide for those who are suffering something horrible like Kate did one year ago.

Kate before crossing the finish line.

“I have always been quite an active person, but in October 2013 I was diagnosed with a rare virus that gave me arthritis in all of my joints for a few months, and left me with what is known as ‘Post Viral Fatigue Syndrome’. This basically left my muscles extremely weak, and I struggled to do everyday things like wash my own hair. This was a huge shock to the system as previously I was able to do chin ups! Although I was told I would make a full recovery from both PVFS and the arthritic pain, it took 6 months before I returned to normal. 

When I was just about ready to get back into physical exercise in May last year, I had a routine breast scan - something I have done every year. Something showed up on the scan that my doctor wanted to have biopsied, and when I met her for the results, I was told I had breast cancer. I was 32 years old, so it was completely unexpected. A few hours later I was in an MRI machine, wondering how the hell did I get here, and thinking about how I was going to tell my parents over the phone that night, who live on the other side of the world in Dublin. It was such a surreal time, it’s hard to explain exactly what I felt. I don’t think I was ever angry, just shit scared. It took about 6 weeks before I had the full picture and prognosis, and during that time the doctors thought the cancer had spread. I thought my life was going to be cut short, and full of pain and suffering. This was an extremely tough concept to get my head around. As cliche as it sounds, it puts things into perspective. I’d had a good life, I’d seen a lot of the world, had some amazing experiences, and had met some wonderful people. I remember thinking, “this is beyond my control, whatever happens, happens. And if I die soon, I know that I have no regrets, and I know that I am loved.” 

I had surgery to remove the tumour from my breast, and a week later I got the pathology results, which were extremely positive. The cancer had not spread, and it was the least aggressive type of breast cancer. I felt like I was given my life back! Soon after this, I was told that I did not have to undergo chemotherapy, but that I was facing six weeks of radiation therapy. This was the best news, as chemo causes so many awful side-effects, including infertility. 

While I was going through radiation, I was speaking with a close friend who lived up in Brisbane, and he told me he was training for the Noosa triathlon. He told me all about the group he joined and their training sessions, and I thought what an amazing way to use your body! I vowed then that when I was fit and healthy again, I would partake in a triathlon in Melbourne, and in doing so, raise money for breast cancer research.

In January this year I felt like I was ready to start exercising again. I signed up for a sprint distance triathlon in April, so I had just three months to prepare for it. This was an enormous challenge as I had been completely inactive for over a year, not ever moving faster than a walk during that time. Oh, and I also couldn’t swim! I could breast stroke, but I had never freestyled in my life. But I was determined to get through it, my aim being just to finish the race. I joined a six week triathlon training programme, which is where I met Hilario. Slowly I started to regain some level of fitness, but swimming was defeating me! I did a course of eight lessons, but I still couldn’t freestyle one length of a 25m pool. At one stage during a training session, I was at one end of the pool and the whole group was at the other end. I had a little bit of a cry into my goggles, not because I was one length behind, but because I was five lengths behind! I couldn’t even finish that session as I was so exhausted. At that point I decided to forget about learning to freestyle, that I would get through the race doing the breast-stroke, back-stroke, doggy-paddle, floating… whatever way I could manage! 

Kate at the end of the swimming leg

A week before the triathlon Hilario asked me how my swimming was going, and when I told him how bad it was, he offered to coach me in the pool. I had a session with him four days before my race, thinking that it wouldn’t change anything. But during those 90 minutes, he figured out a lot of my problems and helped me to fix them. By the end of the session I was swimming 200m non-stop, and four days later on race day, I swam 750m freestyle non-stop in open water! I could not believe it. It was one of the best feelings I’ve ever had. Of course I was last out of the water, but I had the hugest grin from ear to ear. I remember being so aware of all of my senses - the temperature of the water, the colours of the seaweed and rocks on the sea floor, the sound of the bubbles coming from my mouth. I was alive. I was healthy. I was using my body to create this amazing experience. Yes, I was tired during the bike and run sections, but I never felt pain. Pain was surgery, pain was six weeks of radiation, pain was stress so bad my hair was falling out. This was synergy, gratitude, and an overwhelming sense of joy, all rolled into one. Crossing the finish line that day, with all of my friends cheering for me, was a very profound moment in my life. It didn’t just mark the end of the race, to me it marked the end of my ordeal, like I’d finally left my fears behind. Since then, my outlook on life is so much more positive, and I have such a huge appreciation for my body, for nature, and for just being alive! 

I don’t think I’ll be signing up for an Ironman anytime soon, but out of 300 contestants in my race, I beat 25. Next time I hope to beat 26!”

It is not calculable the amount of times we get knocked down in our lives, many of them have nothing to do with our actions but it's also incalculable the opportunities that we don't take because we don't know our abilities, because we don´t have the right attitude, the attitude which could appear after receiving one of those terrible hits. 

Kate organised a campaign to raise funds for the NBCF an organisation that funds breast cancer research. At the moment she has raised more than $12k, you can help to raise this amount from this link. https://nbcfsports.everydayhero.com/au/katelambe

She will hurts you. 

I saw it coming, I knew it would happen, when i saw your relationship start, it was easy to see that sooner or later she would start to make you feel miserable, you were going to end up quite hurt.

Do your remember how she came into your life? Surely you can´t forget that boost of energy, tenderness, humour and the sex…you were hooked. I´m sure you remember those early days and weeks when everything was so passionate.

You were able to easily give the best version of yourself, the flow just naturally came, you couldn´t believe that you were experiencing something so fabulous with such a remarkable person. Calls, surprises, messages that made your day. You doted over her, you didn´t have the chance to think about anything but her.

Do you realize that all of this has changed? Even if you try to tell yourself its not true, it will never be the same again. It seems that she no longer finds you interesting since she realized you were in love with her and no longer a challenge. You started to doubt, to be more insecure with yourself and with the relationship, you thought too much and missed the spontaneity. Do you remember when you were upset and you were afraid to express it? When you didn´t like what she did to you and you were not able to say anything? Imagine if you saw this situation in one of your friends relationships…

Then I knew that soon you would become depressed thinking about her and not being able to  sleep, you would live attached to the phone, but this time not writing, just waiting.

I realized that she, a stunning woman, would destroy something in you that other people and situations wouldn´t destroy. I was sad to witness everything, especially when I saw an insecurity in you that I had never seen before.

You keep going with it but eventually she will end it with you, the first time. It always happens, then unexpectedly one day she will call you again and create a situation that makes you come back, to make sure that she keeps the control over you. My friend, all this happened because it was her desire, it was when and where she wanted, but for you it was a success because you wanted it.

It seems that now your time together is more intense, new stories, new moments of euphoria with her but again I see you looking at her but she avoids your eye contact. I see again the whispers of the others when she doesn´t behave well with you, I feel your insecurity in almost everything you do, and it looks like you are totally out of the game and this time it is not for the wonderful feeling of being in love, this time its the nagging thoughts that you can´t get out of your mind.

Where did you leave that spontaneity that characterized you? Do you think that you´re just acting this way because you fear losing her? Those who are with you are worried, you are asking for advice but you don´t listen to anybody, as much as they demonstrate that woman is toxic for you. You just focus on the things that she does for you that will make you forget the many aspects of her that you don´t like or don´t want to see.

Either way, my friend, you can´t do anything. It will be over when and how she decides, and she´ll make sure it will be painful for you. You will wait desperately for her calls and messages, and you will want to know about her, you will obsess about her. As much as you see, as much as you don´t want to see, don´t try to find solutions, she has all the power.

When with nice words she decides to dump you, it will take you days, weeks and even months of sadness, but don´t worry, you will get over it. You will find another one and one with more stability. It could be the same as before or maybe better; but if you want that to happen, if you really want to overtake it, you must face the massive challenge of getting her out of your life.

Bittersweet Women

Women who leave a bittersweet taste are those that break our hearts in such noble way that we can´t be angry with them.
The women who leave a bittersweet taste come slowly into our lives; they are not in a hurry to make things happen, but neither are they watching us pass them by. They really did´t do anything special to conquer us, but we become crazy for them and they always have their feet on the ground.
You haven´t been hanging out with one of these women because they have given you bursts of euphoria and "love"; they don´t believe in creating big dramas and irrational anger that make us "hooked"; they have conquered you with their natural way of being, they have shown you something exceptional.
Bittersweet women maintain their principles and aren’t afraid to say "NO", they also have enough confidence to take the initiative in any situation. When you're with one of them they will always surprise you with something that will leave you thinking about them. I like that seductive mystique that only they have, that "magic" that keeps you intrigued from the goodbye until they reappear again.
You know you've found one when you feel that you have marked a turning point, when you realize that you have matured. They keep you calm if you live a crazy life and create energy if your existence is a deep slumber. You probably won’t hear them talking about their problems; they are more focused on sharing the good things in life. You will remember how she spoke to you about her present, rarely about her past and she never said anything about her future.
The bitter taste comes when you start thinking more than you act and when insecurity overcomes your spontaneity. It comes when you start being clumsy, when you can’t find your flow and you keep generating uncomfortable moments. Shortly after this you will hear words like “friendship”, “nice”, “change”, “thanks”... and then you know that she´s going back to him, her old lover, to her stormy relationship.

Consider yourself lucky if you've crossed paths with a woman who leaves this bittersweet taste, don´t feel upset that she’s not still with you; you’re lucky because one day she appeared, she left her mark and with the same smile she arrived, she also left.

The last train.

You can see the last train packed with couples who go out for dinner on Sundays and a genuine smile doesn’t cross their faces all evening. They thought that it was the last train and they got in thinking that it was the least bad option. Once on their way, they chose not stop at any other station; perhaps they were uncomfortable with the thought of returning to a starting point, they preferred to derail with company rather than walk by themselves.

The last train passengers think about the years that have passed and not those that are coming. Those that jump onto the last train are those who are concerned about what they should have at their age and. They are the ones who lose their principles in order to achieve a strange comfort, all for the eyes of others. On the last train you can see those who nothing scares them more than spending their days alone. They don´t believe that it is better to walk alone than in a bad company.

People on the last train travel blindly, and many of them choose not to see. They are those who prefer to ignore deceptions, humiliations and disappointments. They are the passengers who have normalized apathy, lack of affection and unhappiness. Those who travel on the last train see through the glasses of conformism, resignation and despair, they don´t allow themselves the chance to realise something beyond the last train that might pass by them.

You, who are able to get out of the marked script, to say no, to like and to respect yourself; you, who enjoy your own company and prefer to feel than to be; never believe that there is a last train in life and if you've fallen into this mistake, get out even if your train is on its way; despite the fear you have of the pain from injuries, it cannot be more painful than a sad existence for the rest of your days.

Visualize to compete better

Using visualization techniques will help you to compete better. It's easy to experience even a slight improvement if you use this technique. All you need to do is to close your eyes for a few minutes and imagine yourself as the best athlete; Do you want learn how to do it?

Swim like Sun Yang, pedal like Tony Martin or run with David Rudisha´s stride. Would you be able to view, store and reproduce the way they do it in your head? Start storing the way they train in your mind and stream those images, it will be useful for your visualizations.

Lets go train our brains, we can start by visualizing ourselves with the same technique we have seen that great athletes have. Could you invest 5 minutes a few times a week repeating the sequence of images in your mind? Can you close your eyes and imagine yourself flowing in the water, with good technique, a long stroke and without experiencing any fatigue? You need to remember the great feelings you had in your best competition, imagine yourself running with the fluidity that Kenyans have when they compete in marathons, just feel that you are doing it perfectly. If you first create neural circuits about what you want to do, then it will be easier to teach it to your muscles.

You should consider this technique as a motivational factor: Close your eyes, imagine yourself crossing the finish line, making a great mark, achieving your goals as you want to on the competition day. Create the success circuits in your brain and it will be easier to achieve because you already have lived it in your mind. Visualize yourself enjoying the middle of the race, while you are competing hard. Feel the tension in your muscles while you overtake others, feeling powerful. Visualize yourself overtaking the critical moments and especially enjoying the race. It is better to visualize success rather than failure; avoid sending yourself negative messages and anticipate failures 

In my last university year I joined a swim squad to compete in the inter-universities  circuit. I became obsessed with achieving a 400 metre freestyle swim in 4 minutes and 40 seconds and I decided to apply the visualization technique. I began to imagine myself swimming with a perfect technique, a great stroke, and feeling how I progressed more in each stroke. Many nights I slept with those images. The next step was to imagine the competition itself. I turned on the timer of my mobile to 4 minutes 40 seconds and when I pushed the start button and closed my eyes I imagined myself jumping from the podium, drawing each stroke, each turn, counting the metres, until the alarm sounded. I could see myself swimming very strong in the first 100 metres, controlling the next 200m and finishing 100% in the last 100m. Not only I achieved my goal on a couple of occasions, I also improved my marks in the 100m and 800m freestyle. 

Many studies show that visualize is effective, a large number of sports use visualization. With this technique you have the ability to achieve small improvements in your performance in a really simple way.

5 points that make your relationship flow

A relationship that doesn’t flow has the very real possibility of ending. However, relationships which were once fluid can flow again if we leave behind certain habits that can hinder spontaneity, an essential ingredient for flow. Applying these 5 points will improve the flow of your relationship:

1. There are 2 things that directly disrupt the flow in a relationship; asking your partner to do something that they don’t want to do or, to ask them to be someone that they’re not. Making this request is uncomfortable for the person asking, but it is much more uncomfortable for the recipient. Demanding a change kills all of the spontaneity, which is one of the engines of flow in couples. You can expect and demand something from your partner or you can take a leading role. If you have a passive or reactive role, change it to a pro-active one and make good things happen. For example, don’t think that your partner is boring, don´t ask them to be funny; you need to create the circumstances to have hilarious moments, create the conditions to do funny things.

2. Victimhood obstructs solutions. When someone takes the role of a victim, the other person automatically assumes the role of the culprit. The victim doesn’t feel like they’re a part of the problem, so they don´t feel like a part of the solution. Changing from the role of a victim to one that has responsibility breaks the dynamics of the arguments and it facilitates solutions. It is important that both partners act on this point, if not it could just be an exchange of roles.

3. "I feel" instead of "you are". Since our childhood, we have heard things like you are bad, lazy, selfish ... Any "you're" that we hear in an argument will take us to a defensive position. Saying "You make me feel bad, uncomfortable, useless..." can lead to better dynamics and solutions instead of making judgments like "you're bad, weird, selfish ..." Judgments make us uncomfortable and they create bad feelings that hamper the flow in a relationship.

4. We must put on the "glasses" that our partner sees us and our relationship through to realise what they’re really communicating to us. Maybe your partner is trying to tell you something and you aren’t realizing what they’re saying because they’re communicating it in a different way than what you would. Everyone has a language to communicate affection. By empathizing, we can learn the way they communicate their feelings, if we don´t understand then we will enter into a cycle of disappointment that completely breaks the flow. For example, there are people who are passionate and like to kiss and hug; others convey the same with a single glance.

5. Be positive. You must understand that your partner will not always act in the right way or the way that you are expecting. Understand that your partner will fail many times. There are people who after making 20 good deeds and make only one mistake are remembered only for their failure. Keeping a well-rounded perspective of who the person is makes the relationship flow easier. You should think about what your partner is doing for you and not only about what they haven’t done in a particular moment. Try to globalize rather than point out the acts or omissions. It is difficult to flow when we are communicating only our complaints.

Don’t forget that in a relationship there are 3 parts: You, me and our relationship. If you want to flow, don’t try to change yourself or the other person. If you think that something needs to be changed it should be your relationship. 

These 5 points can also help you to realise if it’s really worth working on repairing your relationship or to understand if it’s a waste of time. My advice is to always use these 5 points under your own criteria and only with someone who you think is worth it.

Why triathletes are highly effective?

If you’re a triathlete, you must have some habits. The requirement to train for triathlons involves adopting a lifestyle that other people may not understand. Organisation, sacrifice, persistence, frustration and tolerance are some characteristics that are easy to find in most triathletes. Fortunately, all these qualities are also evident in their lives outside of the sport. 

Stephen R. Covey published “The 7 habits of highly effective people” in 1989 and has sold over 15 million copies. The book explains how highly effective people feature 7 habits. The first 3 (being proactive, beginning with the end in mind and prioritising) are intrapersonal, also considered private victories. The next 3 (think win-win, seek first to understand and then to be understood and synergise) are interpersonal, or public victories. The seventh is to sharpen the saw. 

Why are triathletes highly effective? Because usually we possess these 7 Habits: We live them for triathlons and also adopt them into our everyday lives. Competing in triathlons is not just about doing a sport, it’s to live in a more efficient way. 

Here are the 7 habits and the way in which triathletes live them. 

The 7 habits of highly effective people
Stephen R. Covey

1 Be proactive. We are pure productivity, nobody needs to help us to start being this way, many times people encourage us to slow down, or even to stop. If we want something we go for it and that’s that. We hate when we have to stop and we hate wasting time. We become something epic just by exerting our usual effort. 

2 Starting with the end in mind. We all have a competition in mind and we imagine ourself crossing the finishing line. Most Triathletes have a marked target that they are training for. Take for example that many competitions are sold out almost a year before the race day. 

3 Prioritise. The most important things go first. We are specialists in organising our time and managing our resources to optimise them. We are able to wake up at 5am to train if we have a busy schedule but also able to train less if someone needs us. 

4 Think win-win. Overall, the triathlon world is cooperative. We don´t mind sharing our training, advising and responding to someone about what we do. Also, we are generous with our material. We like to train in groups because that way we all improve. Personally, I´m amazed how fully triathletes live this habit. 

5 First listen to understand and after be heard. To browse, read, be advised and feed ourself with knowledge is common among triathletes. It is common to contract a coach to plan our training. 

6 Synergy. Triathlons are not the sum of swimming, cycling and running; it is something bigger. Our sport is a clear example that three concepts together are better than split. We also like to compete in other sports and we are able to generate different triathlon modalities and alternatives, playing with distances, different legs… are triathlons not the most innovative sport?
Intrapersonally, triathletes don't resign when something seems impossible to achieve, we always find the best way to do it well.

7 Sharpen the Saw. This is about continuous improvement. A triathlete is always looking to go further, wants to go longer distances and/or do it faster. We continually seek the latest gear, improve our diet and compete in new races. We analyse our competitions searching for ways to improve and to do it better next time.

Many people would think that you are crazy to train so many long hours or because you spend so much money on the sport, but you know that the investment has a much higher return. If you weren’t a triathlete...what would your daily life be like?

Reference

Covey, S. (1997). Los 7 Hábitos de la gente altamente efectiva, Barcelona: Paidós. 

What's behind a triathlete?

Why does everyone wants to be a triathlete? Why do hundreds and thousands of people from different places, ages, sexes, social classes break the law daily of least effort to prepare and complete challenges that the rest of humanity see to be ridiculously hard? Why do we spend large amounts of time, money and energy in just one leisure activity?

A life coach can not just ask why things happen and should ask themselves the powerful question...for what purpose? For what purpose do we do this? What reason do you have for never giving yourself a simple answer, what purpose does the complex answer serve? What is the reason that you train, race and finish an Ironman?

An old school coach does not wonder why their client trains or why their pupil wants to compete in a triathlon, they help you optimize your physical potential to bring you in the best conditions to the starting gun. However, at present, there are people in their 40´s, with a history of a sedentary life and no active sports experience who are most likely to hire personal trainers, which was unusual in the past. What's behind these people? Do they want to fill gaps that have never been filled? Maybe manage their emotions in a different way? Maybe they want to feel like supermen and women and be admired? Are there labor problems, difficult breakups or a humdrum life in the new athletes past? Why do they publish their coaching prowess, their latest acquisitions of material, the photos that my friend Santa takes of them in their races or the last competition posted all over their Facebook? What reason do they do this? Why do they put in so much effort to compete in a triathlon? Is it to show off a nice body? Is it just for the great feeling after successful completion? How many of these amateur athletes draft or dope? Whoever wants to sell sport, especially the "new sport”, should be able to answer these questions.

I guess that the vast majority of future triathlon consumers now are in their 30´s with unhealthy habits. They are possibly big soccer fans and watch all of the "sport shows” but almost certainly are not actively involved in sport competitions or individual sports but people are eager to feel like a Ramos, Müller or Neymar. For our generation, it is not enough just to go to the stadium to participate in the successes of others, we want to show our triumphs and the easiest way to be a sports star, even if it is just for one day, is to finish an Ironman. 

Karla

Karla mcKinlay

My name is now Karla McKinlay and I am 68 years young. I was born in Prague and escaped to the UK when I was 5, where I lived until I had completed my school years and 5 years of medical school.  My parents died when I was 14 and 16 and I suppose this turned me into a very independent person.  I did my intern year as a junior doctor in Gibraltar, and thus started to get a basic knowledge of Spanish.  There I met a couple of nurses, and together we embarked on a 6 months trip through Europe and Africa in a Landrover.  I spent three years working in Kenya and another three in what was then Rhodesia, returning to the UK to complete specialist training in Anaesthesia.  Instead of returning to war torn Rhodesia, I migrated to Australia in 1977 where I met my husband, had a daughter, Peta and ended up in Shepparton, where I have been living for the past 26 years.  Soon I will be retiring, 50 years after commencing my medical training and moving to Maffra, even further south, hopefully to become a grandmother in mid July. 

I have always enjoyed sport, having dabbled in tennis, squash,skiing,scuba diving, bush walking including a trek to  6500m on the Tibetan side of Mount Everest.  I have no ambition to climb into the "death zone". My only serious excursion into competitive sport was hockey, where from age 50 on I was selected to play for my state of Victoria in the Veterans team.  There however after 10 years I stuffed up my knees, torn cruciates and cartilage and it was obvious I could no longer manage the twisting and turning necessary in field hockey.  To keep fit I turned to our local masters swimming group.  I was at home in water, but apart from school days had never swum competitively.  It was here I met some triathletes, and in 2008 at the age of 62 did my first mini Tri! Just a 250m swim in the pool, 8 km bike and 2 km run.  I used my heavy steel hybrid bike which I rode occasionally for shopping!  Running off the bike was a shock to the system but I decided to give it a go.  Shepparton has a great triathlon club and runs an annual 70.3, so I bought a 2nd hand Canondale, put on some Tri-bars and six months later was entered in my first proper race, a 70.3.  I managed to finish in under the 7.5 hrs to qualify for the Australian Ironman in April 2009.  I was the oldest female in the race and was invited to the stage at the Welcome dinner.  Mike Riley asked me what time I expected to do, amidst much laughter I said 16:59:59!  I managed 16:21 I think, but what had been a one off "to prove I could do it" now became a PB I had to beat.  I improved my time the following year to 15:40. However trying to train with people half my age resulted in a serious Achilles Tendonopathy restricting running to zero for some 4 months.

It was at this stage that I  met Kristian Manietta at Shepparton in 2010, at the Shepparton 70.3, and was impressed with his attitude to training, especially regarding injury prevention.  Thus In 2011 when I was in the 65-69 age group I purchased his Ironman Blueprint, improved further, beat my one other competitor and qualified for Kona.  I enrolled for a training camp with Kristian's group, Tri-Specific and talked Kristian into taking me on as an individually coached athlete.  This meant the programme was now designed specifically for me.  I came 4th In Kona that year, a podium finish, as there are five in Kona, being beaten by NZ rival Tiare Lund, by half an hour.  So now I was getting really serious, February 2012 saw me into a new TT bike, a FUJI with D12's .  It was a big year IM NZ turned into a 70.3 because of weather and although I was beaten by Tiare again, I qualified for Kona, as she had the "winners" spot, so did not need it.  I completed Port again, and then went to the ITU World Championships in Vittoria Gatziez, where of course I met Hilario.   You and the team from Sierra Sports looked after me so well. You nursed me through the group bike rides and runs, and gave me some handy swimming tips.  As is often the case I was the oldest Australian female, but despite a great bike ride for me, I once again got pipped by Tiare.

I went on to the 70.3 World Championships in Vegas, and although I came third, it was a horrible race, temperatures well over 40 deg, bad organisation and definitely not enough water.   I vowed never to return and did not in 2013, even though I qualified.  Here I came across Cherie Gruenfeld, an American legend who like Tiare had completed some 20 Konas.  She had been injured in 2011 and was now back.  She won both Vegas and Kona that year, but I got my revenge on Tiare, and beat her by some 1:30.  She obviously had a problem that year.  I improved my position by one and came third.   I had also gone to Kona from Vegas and thus had a month to train in the heat.

I qualified for Kona 2013 from Busselton, I was nursing a lesser Achilles strain acquired at the Shepparton 70.3, one month after Kona.  I had to walk part of the marathon, but had a good Bike leg and finished in under 14 hrs at last.  I was the only competitor in my age group, so no real pressure.  

2013 thus also turned out to be an intense year.  My first race was IM Melbourne, with the swim shortened to 1500m due to heavy swell, and it was a hard bike leg due to extreme winds.  I missed Port Macquarie, and the next race was IM Frankfurt.  Surprisingly in a race which was the European Championships, I was again the only one in my age group, so I won.  Not my best time, back to over 14 hrs, a tough bike ride and a hot run, all in daylight for a change as it does not get dark until after 10pm!  The cut off was also only 15 hrs, not 17, but I was OK.  

So as I had decided to give Vegas a miss I was in Kona 5 weeks before race day.  I also had yet another new TT bike.  Although the Fuji was a great bike, I was never really comfortable on it and after another bike fit, decided a new bike was the only answer.  I thus took possession of "Black Magic" a Specialised SHIV Pro, fitted out by polish Chris at Bike Now in Melbourne.  Both Tiare and Cherie were competing.  I am a steady but slowish swimmer, so was chasing them on the bike.  I overtook Tiare going up to Hawi, and Cherie some 30km from Kona. Black Magic was proving a great investment.   Expecting to get overtaken on the run, I managed to hold my own against these two, but got pipped by two "youngsters". The winner was a fantastic swimmer and I could not make it up although our run and bike times were similar.  No 2 was a terrific runner, and overtook me on the return leg on Alii drive and I could not catch her.   So once again I was third, despite a PB of 13:27.  Also I had fallen in love with Kona, and on a whim prompted by my daughter, I purchased an investment Condo, at Kona By The Sea.  I thus have a beautiful Ocean Front apartment, just over 2km from town.  I had to get back!   

As the 70.3 had moved to Canada I took up my qualifying spot, for 2014 from Shepparton, where I bumped into Hilario again.  A month later I  went on to Busselton, where I actually had a second person in my age group, but won by 3 hours in a PB of 12:54, my first under 13 hrs finish.  Saved by the bike, with 30kph ride, my best for a 180, pipped fractionally by Vitoria Gatziez but that was only 120km.   I also managed to finish without a glow stix, for the first time in Australia!  I had thus "won" 3 IM's in that year getting maximum points for the new IM ranking, ahead of the Kona winner and No 2.  So now I am ranked No one for the F 65-59 for 2013, BUT I still WANT to win my age group in Kona.   

2014 started with IM Melbourne, which I won, out of three starters for a change.  Initially I was unhappy with my 13:32 time as I really wanted a sub 5 hr run (did 5:08).  It was a much easier day than 2013, but the wind did get up on the home leg of the bike for us "slow" ones and another 6:00 hr bike ride was not possible for me.  I felt a bit better when I found I had beaten all five of the 60-64 ladies, and had come second in my age group out of 9 men, beating ALL on the bike, with one fast runner, leaving me some 15 minute behind.  Great encouragement from Hilariro once again.

So here we are at the present time.  I am on "light duties" for about a month, before I start training for Mt Tremblant and Kona.  I cancelled Challenge Roth, as it clashed with the anticipated birth of my first grandchild.  This has been an account of my progress from a one off "have a go at IM to see if I can" to a new life style.   As one of my T shirts says "IM is not Triathlon, it's a LIFE"

So, you may be more interested in the why and the how!   Well, in my job, I see many obese, unfit people, with every excuse to stay that way, and then complaining about their state of health and expecting modern medicine to fix them up.  I have been one of the "fixers" and frankly I can see more and more clearly, that medicine has got it wrong.  Instead of fixing we should be preventing.  Starting with me!   I have a family history of heart disease with my father dying of a heart attack at 59.  My mother died aged 52, though of non cardiac causes.  Although I had been fairly sporty, by 50 I was a bit "chunky" weighing around 72kg and my favourite food would have been salami, crusty baguettes, smelly blue cheese or camembert accompanied by a glass of good red.  I am not a nutritionist, but since teaming up with Kristian, I have slowly made radical changes to my diet, chucking some 12kg and discarding processed foods for healthy, where possible organic whole fresh food.  No tins, no packets, no sports drinks, now no gluten products and only limited non grain fed meat, here I stick to kangaroo,  wild fish and organic free range eggs.  A paleo style diet, rich in good fats, such as extra virgin olive oil, avocado oil, coconut oil (especially used for cooking) and yes, butter.  No milk or cheese - that was the hardest; I went to goats for a while now I am lactose free, except for organic butter.  I minimise carbs, sticking to natural low GI such as sweet potato, gluten free bread I make myself based on buckwheat, coconut and almond flour.  No sugar. Potato is my post IM recovery treat only, very limited rice.  Fruit yes, but low fructose, and not too much.  That too has been hard to adjust to, but as a sufferer of "runners diarrhoea" has proved necessary and effective.

My exercise and race nutrition has moved from Hammer products and maltodextrin to Rice Malt Syrup (RMS) Maltose is two glucose molecules, easier to absorb, and fast acting.  I start each day with a "Fat Black"  brewed organic coffee with butter and coconut oil, I prefer it blended, tastes like a cappuccino.  I then do what ever morning session I have, and have worked up to a two hours before I need a top up, of my RMS.  Thus most short sessions are done on no added nutrition.  A "recovery shake" and brunch follows. This is training to become what Kristian calls a "fat adapted" athlete.  It means I am training my body to use my body fat more efficiently.  Needing less external nutrition, minimises the chances of gut problems, from both ends.  After all our gut can only handle so much per hour before it says, NO and one chucks or shits it out - pardon the expression.  I consume a lot of electrolyte in the form of salt stix (4-6/hour in the heat such as Kona) and lemon juice - full of potassium.  Fluids are thus just water, amount varying with the heat.  Too much and your gut won't handle it, too little and you will fall in a heap.  

Thus nutrition is almost factor number one.  A general "anti inflammatory" diet with practiced simple race nutrition.

My training programme is not that long but intense.  Sessions based on power, aerobic and some endurance, always going easy to hard at the back end, of the session, plus recovery of course.  

R & R is also important.  I have started meditating, 15 mins each morning is all I can even vaguely concentrate on, I keep a diary, read books and watch some TV.   For the body I get a regular massage weekly, but also daily do my "rolling" self massage with Trigger Point Rollers plus "resets" exercises to get your brain to co-ordinate your muscles.  Sleep is essential, 7-8 hours minimum, which means as i'm up when in full training from 4 to 4.30am.  I'm in bed by 8.30pm and after a relaxing read asleep by 9.  So my day starts so:  meditate/diary/fat black/ roll+ reset/ exercise no1 or long session. Brunch or "recovery shake" then do what I have to: work, socialise or domestic stuff, a second session possibly, roll / reset/ tea and relax!  Bed.   Sounds boring but some sessions like pilates might be in a group.  Rest days are fitted in according to need, like visiting family etc...

What is my aim.  I have my aims written on a large white board, divided into life goals, such as write a book, travel more, enjoy life in retirement closer to my small family.  General goals such as improving my meditation skills, accepting life, being mindful and less grumpy.  Oh yes I can get very grumpy!   My ultimate IM goal is to win my age group in Kona.  My favourite sayings,  "Dance until it Rains"  that means, "If you don't stop - it will happen"  and "Don't Wait for the Storm Clouds to pass, Learn to Dance in the Rain" which means "Tough it Out".   So no plans to retire from IM.  The body will no doubt tell me when it is time to stop, and I will have to accept it.  After my hockey days I was told my knees wouldn't last much longer, well with TLC and the correct nutrition I'm still going, how long for, no one knows.  I have to enjoy it, and so far the thrill of the finish is still there, even if there are sometimes a few lows and doubts in getting there!  

So especially for my fellow baby boomers, it's never too late to start something new.  If someone had told be in 2008 that I would one day run a marathon, let alone complete an Ironman and compete in a World Championships, I would have laughed.  It's a mission in progress and progress takes time.  Those of you in younger, hugely competitive age groups might find the idea of a Kona spot daunting, but with patience, perseverance, the right diet and the right coach anyone can get there, I did after a first IM of 16hrs 21 remember.  I'm not a natural athlete, I have had to work at it, as Kristian keeps saying, you have to learn to be comfortable being uncomfortable.  You also have to learn to lean with the punches, not every race will be ideal, there will be good days and bad.

It will never be easy, nothing worthwhile ever is.  With time and patience if you believe with all your heart in yourself, you can and will make it.

WHEN THE WORLD SAYS "GIVE UP" HOPE WHISPERS, "TRY IT ONE MORE TIME" 

Karla McKinlay

Useful web sites.

www.trispecific.com
www.thenaturalnutritionist.com.au
www.tptherapy.com.au

Coaching to finish a triathlon

If your goal is to achieve your first triathlon challenge, it would be useful to create your own coaching process to achieve becoming an " Ironman "

It doesn't matter what your understanding is of this sport, the most important thing to have is a clear goal: which is… to finish your first triathlon. It doesn't matter what your level is, or the circumstances, or obstacles.

Find your goal. Give yourself a date, time and place of the competition. It's important that 

I´m referring to a challenge. Are you motivated to do the triathlon? What will it mean to you to finish? Is it something that is possible to achieve? Visualise yourself crossing the finishing line, feel the emotion of glory and your dream coming true of achieving your goal of becoming an '' Ironman''

 It is now the moment to stop and think what you have achieved up until now. Where did you start from? Where is your level at? It is important that you think of your goal first, otherwise there is a possibility that you will only think of the situation rather than the challenge itself. Focus on your goal that will enable you to find your resolutions. If you focus solely on the starting point, this may sidetrack your train of thought and dissuade You from achieving your goal.     

So you've never done triathlon before? what can you do? There are a thousand and one things that you can do….well, actually, there are three thousand and three things that you could do, as there are three different sports. Swimming, cycling and running!! Now that is an achievement! Summarise all your options. Look for new ones, reinvent them. Live and breathe triathlon and the ideas will slowly come together. You may have ideas that seem crazy at times, and some that come across as brilliant. But it is sometimes from the crazy ideas brilliance can occur. Enjoy the journey even with all it's uncertainty, and find your inner peace.

What else can I do to finish My first triathlon? Although you may want to achieve this all by yourself , don't forget that it is a great idea to ask for help when required. The more involved you are in your own process, the bigger the achievement will be.

What are we going to do? The time has come to put the plan into action. Throw yourself in the deep end, put on your helmet and slip on your running shoes. Have it clear in your mind that if you don't actually set this process in motion all you will ever be is disappointed. Remember everyday what motivates you to do it. This is our end goal. Now divide this up into small portions, little goals that you need to achieve each week. If you manage to give Yourself small goals and in short spaces of time, and you collect those goals, not only will you achieve your challenge but you will have enjoyed the journey as well. Completing these small targets will increase your motivation, to enable you to accomplish Your goal much sooner.

There is no bigger effort than that what comes from within. What can I do today to get closer to my moment of glory? Ask yourself this when you don't feel like going out and training. What motivates you on a daily basis? Look for a way of relating to this great sport and there will be no doubt that what seems crazy today will soon become a way of your everyday life.

My aim for you is to focus on getting yourself in the right mindset to finish your first triathlon. This is only the catalyst for an idea to become an experience. Now It is your turn to focus on your bodies physical element to achieve this.

Think with this process. Isn't this in your hands now to achieve whatever goal you set for yourself? Becoming an ironman for example? 

Coaching and triathlon

What is coaching?

Sir John Whitmore, one of the fathers of coaching , defines coaching methodology as " to help someone, to think for himself, to find answers, to discover within themselves their potential, their road to success ... be it in business, in personal relationships, in art, in sports or at work ... "

How coaching can help an athlete and more specifically a triathlete?

If the triathlete is aware he has the capacity to improve, if he has mental barriers, or it's hard for him to overcome an injury, he is no longer enjoying it, doesn't know how, where and when to compete, if he is looking for sponsors or has lost them, coaching may become relevant. Coaching is also necessary for triathletes that are going to compete in the olympic games or for someone who is looking to finish his first ironman.

Coaching is not therapy, advice or mentoring, nor physical training and meditation ... coaching is coming up with questions for you to find your own answers, and your coach ( "trainer " ) will accompany you in the process. Do you think someone else has better answers than yourself? Coaching is identifying what you believe to be your limitations ( your " I can't ", " I don't know " or "I am not," etc ... ) . It's discarding all of this, learning new strategies and finally to implement and place in motion your plans that will lead to your ultimate success (Identify , remove any negativity, learn and act ) 

How does coaching work?

Always focus on the goal, establish what the client and coach want to achieve and then specify in fine details, the more details the better. After going over these details you can figure out where your starting point is and what has been done up until now. Once this process has been done, the coach will look for questions that will make the client look for new answers, answers that are different and will take the client to different results or, answers that will end in new and extraordinary results.

What will you do to achieve your goal with the resources you hold ? Get rid of your own limitations and discover your potentials. '' You can't keep doing the same things and expect different results '' Albert Einstein.

The last step is taking action. Plan what you are going to do, when and where, to achieve your small successes, to take you to the end goal you have been waiting for. Divide the path up into small steps to ascend at a specific time and place, and then you will come to a conclusion that you, the triathlete will decide, not the coach, as it is the triathlete that achieves the goal. The coach accompanies you, motivates you and helps you with new formulas and or overcoming any difficulties that may distract you from your end goal. Coaching uses the " neurolinguistic programming" ( Pnl ) of positive psychology, humanistic , Gestalt ... In the context of acceptance and empathy for client and coach.

Is this Just for triathlons?

Anyone of us knows that the character of a triathlete is very valuable, And in many ways you use this character when you face your day to day routine. Why would you not use these tools you have learnt in your coaching process and apply them in your everyday life? The tools you acquire with this process can be used in any aspect of your life, all you have to do is change the goal.

Coaching is setting a goal, figuring out where the starting point is, analyse the different possibilities and then taking action. Identifying the target and potential problems that prevent us from achieving success, learning new skills that will enable us to reach our end goal.

Roger Bannister

In 1903 the mile record was established in 4 minutes 12 seconds and 75 hundredths. After achieving the record it was confirmed it could never be surpassed. Experts at the time said it was humanly impossible to run faster. The human body was not capable to endure a higher speed in less than 4 minutes. Despite attempts no one could run any faster in 4 minutes, until the young medical student Roger Bannister ( He wanted to prove that the "experts" were wrong! He wasn't just doing it for the desire of beating the record ) He did it in 3.59,4'' This ocurred on May 6, 1954 curiously in 1955 more than 300 athletes were able to run in under 4 minutes .

Currently the record is held by Hicham El Guerrouj at 3:43:13.