Have you been inspired by the Ironman World Chamionships?

Did you see any of the Ironman World Championships on Saturday? Our Brit Chrissie Wellington delivered the goods in the women’s race for her 4^th title and Craig Alexandre took his 3^rd World title. The times were phenomenal and these guys show just what the human body is capable of.

The Best

Craig Alexandre crossed the line in Kona in a time of 8:03:56, 12 seconds quicker than the previous distance best. His spits were; swim 2.4M - 51:56, bike 112M - 4:24:05, run 26.2M - 2:44:03. Let’s just put these times into perspective;  in the Speedo Open Water Swim Series swimmers raced for 2.2 miles along the Thames, downstream. The winner finished in 00:45:06. For 2.4 miles this would have got a time of about 49 minutes, only 3 minutes quicker than Alexandre and they didn’t have to worry about a 112M bike and 26.2 run after.

Craig Alexandre crossing the line to take the win in08:03:56

Correct me if I’m wrong (which I might be) but I think the World Record for 100M bike time is 03:27:05. That pace would give a 112M time of around 03:51:40. That’s only around 30 minutes quicker than Alexandre’s effort and for those who know anything about cycling, things like course and conditions are very, very important – the slightest headwind makes a massive difference. I’m not saying that this world record was done in more favourable conditions or on an easier course because I don’t know. But, if it was, it again makes Alexandre’s time even better.

Finally, Alexandre’s marathon time of 02:44:03. If you know anything about marathon times I know you will already be impressed. In this year’s Berlin marathon, the fastest marathon on earth and against marathon specific trained athletes, Alexandre would have finished a hugely respectable 226^th. And that’s after he’s done an epic swim and a quad-busting cycle.



Chrissie Wellington - smiling, as always



Chrissie Wellingtons splits looked like this: swim - 1:01:03  bike - 4:56:53 run - 2:52:41. I could just as easily go through the ever-smiling Chrissie Wellington’s splits and show just how good they are but I won’t, you can just see for yourselves.

These figures are truly incredible. If you are an athlete or keep-fit enthusiast of any sort, you can’t look at those times without being in awe. The winners and top finishers of yesterday are inspirations, but so is everyone else who took part.

The Rest

First of all, I admit, I did not watch the whole race from start to finish without a break. That in itself would be an endurance event and if anyone out there managed it, well done, that is an achievement accomplishable only with training and dedication.

Of what I did see of the race, the part I enjoyed the most was the finish. Not the finish of the pro’s, but the finish of the people that were just happy to finish. Some of these people were amateur triathletes, some were just amateur athletes, and some were just ordinary people, some with a great story.

The person that was put in charge of welcoming and commentating on people over the finish line was great. He was enthusiastic and helped to make each person’s moment of triumph that little bit more special. As people crossed the line he addressed them by their name, cheered them on and called each an Ironman as they finished. He also shared a little bit of a back story of a few.

A couple of the stand-outs for me were a 71 year old man and a women that used to be overweight. The man was an Asian chap who clocked a respectable time of just over 14 hours. To be honest, I don’t think he cares about the time. He had this beaming smile as he crossed the line and was greeted with a huge cheer from the crowd.

I know that the women I mentioned used to be overweight because the commentator said so, not because I’ve got a biography of every finisher. I’m sorry that I can’t remember how much but the commentator said she had lost a lot of weight in training for the event and as she crossed the line she did this funky little foot shuffle.

If you’re reading this, first of all, thanks, but second, you can’t help but be inspired. I imagine that some people will see this and say, “well I couldn’t do that”. Fact is, you can. Most people could do this. The elderly Asian man and the overweight women didn’t have anything else except will and determination.

Whether you are an athlete that is stuck in the middle of the pack or someone that’s overweight or someone that’s clocked up a few years under your belt, this Ironman World Championship can’t help but motivate you. It has definitely put the thought in this writer’s mind about trying that little bit harder in training and even slighted tempting them to dabble into the world of triathlon.

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Having an end goal

This post follows on a little from yesterday’s post, “The measure of success”. I said how you should use as many ways as possible to measure how well your diet or fitness plan goes. But what happens when you 3 months in and you’ve lost a little weight, your resting heart rate has lowered a little, the blood pressure has gone from bursting to healthy and you’re jeans are a little looser? How can you stay motivated to keep going, to carry on the good work? That’s where the all important end goal comes in.

An end goal is something to aim towards, something you look back on and say “I did that”. But an end goal isn’t “I will lose 3 stone in two months” or “I will go down 2 dress sizes”. They are things that will happen along the way. When you step on the scales and see that you have reached your target weight, you may be happy, but there is no moment of elation, no huge moment of triumph. It’s just you, in your bathroom, staring at the ground. Compare that feeling to crossing the finish line at the end of a marathon, or a 50 mile cycling race, open water swimming event or triathlon. The end goal doesn’t have to be a race though; it can be training for a sports team and finally playing competitively for the first time since you were in school. These events create moments of pure joy, elation and are something that you remember for the rest of your life.

Sound impossible? That’s part of the point. By doing something that you thought was impossible, you feel even better, for that one moment, you feel invincible.

So, how do you do it?

In small steps. First, you need to pick the goal and then give yourself a realistic amount of time to do it. If it’s some sort of race event (running, cycling, swimming or triathlon) do a little research. There a literally thousands of races out there: beginners’ races, fun races, small local events, huge national events. Pick one that you like the look of and gives you enough time to train and then enter it. Don’t think about booking it or say you’ll train and then book it. Just book it. Then there’s no whimping out. The same with a sports team; just take the plunge and find out about training with a club. No club will turn down a player because they are unfit or have not played in a few years (well apart from professional teams I can’t imagine you can just stroll up to a premiership football team and ask to train).

So, you’ve taken the plunge. The event is entered or the training session has been planned. Now what? Train. Get ready and put the work in.

Need a little more motivation? Then raise money for charity. Do something good for you and something good for lots of other people. That way, when you’re struggling in training, you have that little bit more incentive not to give up. And when you cross the line, you feel twice as good knowing you have helped so many people.

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Rage against the machines II

Rage against the machines II - a reply

After the last post I’ve had some interesting discussions with people who read it (no....seriously. The discussions were interesting and people are reading the blog). So, following these discussions, I feel that another post on the matter is required.

To recap the last one – I don’t like treadmills, indoor bikes, cross-trainers or any other gym machine that falls under the umbrella of aerobic gym equipment. Why? They’re boring and nowhere near as enjoyable as the real thing i.e. actually running or cycling and moving forwards. However, people have raised some points that I believe have good points in favour of this machines;

1)      When it’s icy outside they offer a safer alternative

Whilst this is true, for me (I do not want to held accountable for any twisted ankles/cracked ribs or other falling related injury), the ice offers just another challenge. This is obviously limited to running as I would never advocate cycling at speed on ice and I don’t think you can row on a lake that’s frozen anyway. Going for a run on the ice is just a mini adventure and I know t that hat may sound absurdly childish. Also, although the ice on roads and paths may become a slip hazard, there are still fields aplenty with grass that’s all crusty after its frozen which offer a lower risk of slipping. I will admit however, when I have been running when its icy I do have to run at a slower pace. So, for the Haile Gebrselassies, Mo Farahs and Paula Radcliffes out there (other elite distance runners are available), I concede that the treadmill would probably be better than running outdoors. That said, the likes of these have access to indoor tracks to be used in the winter. I guess even these don’t want to run on a treadmill.

2)      Some people are embarrassed to run/cycle around their local streets

I would have previously had a lot of empathy for people of such a sentiment. Before moving to university, I was nervous to go running around the local streets. I had never noticed anyone else running near where I lived and felt that if I were to venture out in my running trainers and runners-issued short shorts I would be stared at by all I passed and thought of as a mad man. My own deeply rooted paranoia aside; it can seem as if no one else runs. I can also see how it could be difficult for anyone just starting out or that is overweight. The streets may seem to offer only public exposure whilst the gym allows you to hide away. My argument to this......well in regards to my own paranoia issues of being watched, get out there and run. As soon as I did I realised that I was not alone. As if only by running is it possible to notice other runners, now, I’m always seeing people running. And for those embarrassed possibly because of their weight or slow pace....   I’m no psychologist so don’t want to delve into body images and such things. However, one of the ways to get over this is to run or cycle with someone else, a point I’ve already made in a previous post. And then even if you don’t think you have anyone to go with, join a running or cycling club. From my own experience of these clubs they are very welcoming no matter what your ambitions or ability. I will say though that should a person unequivocally decide that the outdoors was not for them, then these machines are definitely better than the alternative of doing nothing.

I want to leave it there for now, my mind slightly (slightly!) changed. Two fantastic points have been raised and not only am I glad that these have been raised because it shows that people are actually reading what I write but also helps me improve the blog or see things from another view. One of the reasons for writing the blog was not only to help inform others but learn a little myself.

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Rage against the machines

Going back to our exercise guidelines of 5 sets of half an hour of “moderate-intensity aerobic activity”, I just want to talk about something that I’ve never understood. Treadmills, the bikes in the gym and the cross-trainer. Is everyone serious? I see so many people on these and, personally, I could not think of a worse way to spend my time. In fact, those machines are so boring I don't think I've ever managed more than 20 minutes on one but I’ve seen people approaching the 40 minute mark. Well done, I take my metaphorical hat off to you.

Endlessly moving your legs, literally getting nowhere, constantly looking at the time in the hope that more than 10 seconds has passed since I last looked, the worst part of all this is that I'm paying for the privilege. If only there was a free alternative that wasn't as mind-numbingly boring, a free alternative that pits me against the elements, makes me think about which way to turn, let me discover new places and where I can see how far I've been. If only........

Bottom line, take those legs or that bike and get outside. That’s only my opinion obviously but I just think there are a lot more reasons to get outdoors than get in the gym if you’re going to run or cycle. First, you can start straight away. Pop your trainers on, open the door and off you go. And then when you’re finished, you end up right outside that very same door. Go to the gym, though, and you have to walk/bike/drive there, walk in, put on a fake smile as you walk past the receptionist, get changed and then trudge over to the aforementioned exercise machine to finally begin exercising. Only took 10? 20? 30? minutes to get there, and then the same when you’re done.

I know the argument you might come back with. Yes. I know. I’ve heard it before. “...but the good thing about those exercise machines is that you can then do other things in the gym. And they’re a good warm-up.”

First, running and cycling are not a warm-up for lifting weights. The amount of times I hear people say that they use this machine for this reason is amazing. And the look on their face once they’re asked how cycling warms-up their arms for a bicep curl, even better. The only way to warm-up before a certain lift is to perform a similar movement with less resistance.

Are we clear? Good.

Second, unless you want to be the next Mr/Mrs Universe, you don’t need to go to a gym to tone up.

Although it may seem convenient that a lot of fitness facilities are crammed into one, monthly membership required, swanky and shiny place, I believe that most people can get the same, probably better, results from running and cycling outside and then using their own body weight and a set of dumbbells (although this is for another time in another post).

Next argument please.

“...but when it’s cold and raining I prefer to train in the gym.” This is nothing a waterproof coat and a new perspective cannot fix. Forget the cold; you will heat up as you run (change of perspective). And with the rain, you only end up a little more drenched than you would otherwise through sweating anyway. The coat keeps your body dry, your head might get a little wet and at the end of it, you only end up showering all the same, just like you would at the gym (well all those with a sense of personal hygiene).
The bottom line is that running and cycling are free, fun and.....I can’t think of anything beginning with “f”....but you get so much more from them than using aerobic gym equipment. Even the name “aerobic gym equipment” makes me bored. Sorry if I have not convinced you otherwise but I hope I have just emptied the gym and flooded the street with newly converted runners and cyclists.

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