The Sufferfest: Using a Power Meter

The ‘Sufferfest’ videos are by far the best training videos that one can use (www.thesufferfest.com). One challenge that I’ve found with the videos is relating the Rating of Perceived Exertion (RPE) scale of 1-10 used in the videos with the power recorded on my Powertap or Computrainer.  Fortunately, one Sufferlandian has created an excellent workbook which will convert your Functional Threshold Power (FTP) to the RPE scale. This is, of course, useful for anyone who needs to also use RPE.

The basis for the calculations are given here, along with other excellent advice and tools for using Sufferfest on a Computrainer.  There is an Excel file where you enter your FTP, recovery FTP and max FTP. From that, you get Sufferfest RPE values as shown below.

If you like to use Computrainer in ERG mode you will even get the necessary data to create ERG files.

A great tool which makes the Sufferfest videos even more effective.  Highly recommended for all Sufferlandians.

Outside Magazine’s Take on Ironman Kona

There is a brilliant magazine article at Outside Magazine on Ironman Kona. I love the way they observe … “the event is filled with unlikely apostles: mothers of young children, three-limbed amputees, octogenarians, all ticking Kona off their otherwise divergent bucket lists because of a fascination for what’s difficult. Because marathons have been ruined by people who think it’s fine to walk. Because life is too easy and Everest is too far away.”

The author is very observant: “The Ironman, in his elected habitat, is not hard to spot: he has a visor, shaved legs, no body fat, compression socks, very little clothing, maybe a tattoo of the World Triathlon Corporation’s copyright-protected M-dot logo. The Ironwoman—though in the vernacular, she too is an Ironman—is not a cougar, exactly, more like a cobra: ripped, sinewy, focused, sometimes hissing, “We can do whatever you need to do, honey, ­after my bike is racked.” Most arrive nearly a week early to acclimate and bask, turning Alii Drive into Burning Man for Type A++ folks, the ultimate active vacation for people who like their daily workouts detailed (3 hr bike, including 6×12 min @ 95+ RPM, HR zone 3), each training session captured, quantified, uploaded, and analyzed, all the better to achieve.”

Give it a read. Highly recommended to anyone interested in, or knowing someone doing, an Ironman race …

So You Are Training For An Ironman

I came across the video below on a triathlon web site. Although the language is a bit too coarse for my liking, the sentiment is correct: one is mad to do an Ironman. On the flight from Nelson I was finalizing my training plan for Ironman Brazil in May. Lots of work ahead of me, with one 5 week block of 17 h or so of training a week. Mad may not be accurate, certifiably insane may be more correct. And for the record, this is number six so unlike the fellow in this video I am already an Ironman

A Busy Sunday: Cable Bay Triathlon and Rameka Track Mountain Bike Trail

With my itinerant lifestyle it is very unusual for me to get many races in over a year. The stars aligned for me this weekend when I was here for the annual Nelson ‘Cable Bay’ Sprint triathlon. However, my wife and I also wanted to spend a few days at our cottage in Golden Bay and I had resolved to mountain bike into the Bay during my next visit. No problem. I’d do both, it would just make it a long day.

Kiribati – Sufferlandia Again

Arrived in Kiribati and after checking in at the hotel went over to the New Zealand High Commission and retrieved my bike and trainer. Unfortunately, the High Commissioner Rob Kawai has been transferred to Hong Kong so I can no longer impose on his good will. Fortunately, we now have a World Bank office here so that will be the new home for my gear.

Tarawa is a very narrow island, with the highest point only 3 metres above sea level. The harsh maritime climate is taking its toll on my bike. The chain was seriously corroded and I was concerned I could salvage it, but after some heavy lubrication it spun perfectly.

I decided to  run through as many of the six one hour Sufferfest videos as I could. And just to make it more fun, on the weekend I would do the videos twice. In hindsight that was a bit too much suffering, even for me. I felt very sorry for the ladies who cleaned my room as even with the air conditioner on full bore I left quite the puddle under the bike.

Next stop is Fiji and Tuvalu where I don’t have a bike so will be nice to give my legs some time to recover after Sufferfest. What great training videos.

Back to Sufferlandia

I was in Sydney for a few days for meetings. Was nice to be reacquainted with my old Cervelo P3 which fits like an old shoe. Unfortunately, time was at a premium so I decided to just ride my bike on the trainer in the hotel room. To keep my enthusiasm up, I decided to return to Sufferlandia—in particular, a “Very Dark Place” in Sufferlandia…

Running in New Caledonia

It has been a while since I’ve visited a completely new country so I was very interested to have to attend meetings in Noumea, New Caledonia. For those who are geographically challenged, it is a French Department (actually colony) about 2 h flight east of Australia. In the 1980’s it was in the news when there was an independence movement from the local Kanak people, but things appear to have settled down now, or at least you no longer hear about it.

Triathlon: A Contact Sport

For those considering taking up triathlon, the photo below from the EverymanTri.com newsletter captures the most intimidating part of the race: the swim. Depending on how you approach the swim you get bashed, bopped, kicked, pulled under, pushed aside … and that is in the first five minutes.  Of course you can always be like me and hang back with the slow swimmers (which I am) and avoid the melee. That is until you get to the turn buoy. In the end, you just accept that triathlon is a contact sport …

A Cheater’s Bike for the ‘Tour Divide’

I was waiting for my wife to check her e-mail at the Takaka (New Zealand) library when I saw this very unusual bike packer. He had fitted an engine to a mountain bike!

Christchurch Triathlon Festival is On!

Christchurch’s House of Travel Triathlon Festival will be back again this December and it’s promising to be bigger and better.

With the success of the inaugural event last year, which attracted nearly 500 athletes, the Canterbury aftershocks haven’t deterred event director John Newsom from bringing the one-day festival back to the region.

“Last year’s event went really well with a great turn out and I’m so pleased to be bringing it back again this year. There are new and improved events and an even bigger prize purse this time around so we’re hoping to see more athletes line up this year”.

“It’s an opportunity to show our support for Canterbury as it rebuilds itself. It’s a great day of racing for athletes of all abilities and from the feedback I’ve had I can see it growing into an iconic sporting event in the region.”

Set on the outskirts of Christchurch at the newly developed Pegasus Township, the HOT Triathlon Festival will take place on Sunday 11^th December 2011. All the action revolves around the sublime freshwater lake utilizing its sealed lakeside running trail and the smooth, flat roads around the town. The venue is unscathed from the recent earthquakes and promises some fast-paced racing which will be fun and exciting for the athletes and spectators.

With six races throughout the day, there’s something for everyone;

• Race 1 – “Sports Doctors” Pegasus Classic – a classic age group triathlon
• Race 2 – “Fendalton Eye Clinic” Team Challenge – get your colleagues, friends and family together.
• Race 3 – All New – “Sport Canterbury” Terra Firma Duathlon 
• Race 4 – “John Bull Cycles” Try a Tri – for first-timers and novice athletes.
• Race 5 – “SBS Bank” Tri Kids Challenge – for 9 to13 year olds.
• Race 6 – “Christchurch Casino” Elite Cup – a double super sprint, handicapped race for national and international class athletes.

For more information and entry details for the “House of Travel Triathlon Festival” go to http://www.triathlonfestival.co.nz/ There are limited entry spaces for each event so be in quick to make sure you don’t miss out on being a part of this great sporting event.