Diary of an Ironman 29 weeks to Kona

My week started out very well. I have had my old windtrainer bike which is fitted with Power Cranks in the back shed for months. I have decided it’s time to drag it out from behind all of the junk which accumulates in a garden shed. The bike travel cases, the spare washing machine, the surfboards and kids bikes (the old ones which they don’t use any more).

The Power Cranks really help to improve cycling efficiency. Being a ratchet type device which allows each crank to move independantly from the other. Meaning that cycling with them is the same as riding single legged all of the time.

My Physio checked my pedalling efficiency when he did my bike fit, check over. I was not too bad, but not as good as an elite mountain biker. Apparently elite mountain bikers have the best pedalling efficiency. This is measured by how much of a difference there is between the pressure applied to the pedal in the power phase of the stroke, and the lift phase.

I was showing about a 60-65% difference. This can be better, so I will be working on this. The Power Cranks are the tool to help this. I have used them for stints of several months in the past.

I used them in my windtrainer workout on Thursday and found my old skills are still there when I call on them. It was an interesting experiment to see if cycling without any Power Crank use for six months had resulted in a loss of skill.

So, my health is good. I have fitted in three swim squad sessions, not a big distance, about 9000m, one two hour bike on the road, one windtrainer interval session with Power Cranks, and two 45min easy runs.

The weather is just starting to change to the first hint of autumn. A little chill in the mornings. I have still been able to run without a shirt (something I enjoy about summer).

It’s two weeks to the Australian Ironman, my squad are all looking strong and ready. The last few Sunday sessions have been designed to build their confidence. They start their taper now, there’s a great excitment building in the club. We have about twenty members racing and will have about 30-40 supporters cheering them on.

I have just given the IMOZ squad their first Ironman briefing. Discussing feeding plans, mental preparation and answering questions. Lots of questions. I’ve found that the weekly feedback system has worked very well in keeping a lot of the questions answered as they have arisen.

Recent results have boosted the confidence of the squad members. Having seven club members already qualified for Kona, and Pete’s fourth place in Singapore 70.3 last Sunday.  

We’re all looking forward to the six hour drive down to Port MacQuarie for the Ironman, both competitors and supporters.