Australian professional triathlete Matty White has entered the $142,000 Metaman Iron distance triathlon to be held in Bintan, Indonesia on September 1. For White this is a chance to race another iron distance in 2013 with some serious training under his belt and make amends for Ironman Melbourne. He threatened at Ironman Western Australia in 2012 until he was eventually caught on the run by Jimmy Johnsen and then Horst Riechel and just managed to hold off a fast finishing Jason Shortis for 3rd. In 2011 White finished 2nd at Challenge Cairns behind Macca and just ahead of Tim Berkel who he had battled over the race. White loves racing in the heat and Metaman could be his race.
It has been an up and down 2013 for White who raced Ironman Cairns off the back of a 70.3 training program and placed 6th overall in a respectable time. He wanted to see what his body could do in this situation.
We caught up with Matty to chat about the Metaman Iron distance triathlon and find out a bit more about his year and what makes him tick. We also found out Matty’s favourite training sessions and his secrets to juggling work, coaching and a young family.
Trizone: Matty, you are signed up to race the Metaman iron distance triathlon at the start of September. What is the appeal of racing in Bintan?
Matty White: I actually expressed my interest in this race last year as Darrell Griffiths from Shotz Sports Nutrition mentioned it to me at Cairns in 2012. Unfortunately I couldn’t go as I had a family wedding, so my intention this year was to get there. I contacted the race organiser in February this year and decided to make it a focus. Prize money is a big factor for sure, pay days like this are not too common in our sport so I think as a pro athlete we should support them. I am actually sitting quite well for Kona at the moment with 3700 points but I probably won’t go as my main focus would instead be Metaman.
The destination of Metaman looks great, I have never raced in Indonesia but I do race well in oppressive conditions. I finished 2nd in Ironman Korea in 2003 in very hot and humid conditions and got the fastest run coming off an Adelaide winter so am looking forward to another hot humid race.
Trizone: Metaman will mean you have raced two iron distance triathlons in three months. How will the body go?
Matty White: It will be fine as I did no preparation for Cairns, its more the training that knocks you for six actually and I did no ironman training leading into Cairns. So I’m quite fresh and motivated to get a good few months of long stuff behind me, even though it’s bloody freezing down here in Adelaide. I learnt a lot about myself in Cairns and my tolerance for Ironman. I went in extremely underdone and really didn’t think I would finish but managed to surprise myself and hold on longer than I thought until the wheels fell off halfway through the run. It certainly wasn’t enjoyable putting myself through that but I gained a lot of confidence and knowledge for my next race where I will be so much more prepared.
TZ: We notice that you are now officially coaching. How are you juggling this with training, work and your young family.
Matty: It all kind of just phases into one big blur that is my life at the moment! I enjoy being busy and I am lucky enough to have a fantastic knowledge base from 20 years in the sport training and being coached by some of the world’s best coaches and athletes. Thus the whole coaching thing comes easy for me, especially when I deal with age groupers, as I basically train like an age grouper myself having a full time job and family commitments to juggle. Essentially I am enjoying it so far and have had lots of interest and some great feedback, so for the moment I will just keep juggling chainsaws!
TZ: Last year finished off with a 3rd at Ironman WA. This year has had some ups and downs for you. You had a win in Albany in January which was taken away, a win at Coles Bay in the lead up to Melbourne. Ironman Melbourne didn’t go to plan. How did your training go for Melbourne and what happened in the race?
Matty: Let’s not talk about Albany except to say that it was a fantastic race and location and I will be back for sure to defend my “illegitimate” title. After this year’s race I was actually thinking about kidnapping Guy Crawford’s cat and holding it for a $2000 ransom (which was the prize money I lost) but Guy is such a nice bloke I opted not too!
Certainly this year has had a lot of ups and downs, but I am lucky enough to be involved with the Team latitude concept which along with Tim Berkel, Mitch Anderson, Mitch Robins and others we try and support grass roots triathlon races and give back to the sport and local community with races like Port Douglas long Course and Coles Bay. This concept has helped me get to these races and nab a few wins which was good. As for Melbourne I was really fit coming into the race but made a rookie error in my bike set up by drastically changing my position about 4 days out from the race, it was just too much too soon and my body geometry was completely thrown out which was not ideal. I decided to pull out after the first lap because I just couldn’t place any power down and my legs and glutes were really under too much stress.
TZ: You raced in the Busselton 70.3 earlier this year and for 10th overall and you have raced Busso a number of times with some good results. There were some fast runners in this field.Â In hindsight what would you have done differently in this race?
Matty: I probably would have prepared a bit better, it’s really that simple. I got a bit down emotionally after Melbourne and wanted to spend some more time with my daughter so just did the basics leading into the race and with a field like that there was nowhere to hide, so it was a good kick up the arse for me leading into my next ironman.
TZ: In June you made the last minute decision to race in the Ironman after initially planning to race the 70.3. What was the thinking behind this decision?
Matty: I really didn’t think I had the high level fitness speed for the 70.3 especially in that field but felt that I could get through the ironman just on base alone and come away with a possible top 5. I know my body and where it’s at and I just wanted to do a â€˜no prep’ ironman and see how deep I could go when I had to, it posed a good challenge for me and that’s what I like doing, it was something different for me to tackle and actually gave me some more motivation for future races.
TZ: How has your training been going in preparation for Metaman?
Matty: Really good actually like I mentioned before I have found some new motivation and drive, as a Pro athlete it would be naÃ¯ve of us to say that we don’t go through ups and downs with motivation but I feel like I am in a good place presently and am back to enjoying the long km’s again.
TZ: Do you have an area of weakness that you are currently focusing on at all? If so what are you doing to address them?
Matty: The last 30-50km of the bike has been a bit of an issue, primarily because I have not been able to get the long rides in, but now I have managed to get the riding in and do the work that’s required. Ironman training is not complicated; it’s just a matter of getting the work done which can be difficult with a full time job and family.
TZ: What are your favourite sessions in each discipline?
- Swim 15x200m leaving on 2:40, with last five leaving on 2:35
- Bike 120km with a 50km TT swapping off with another rider at race pace
- Run 15x1km reps with 1km off at 70.3 race pace
TZ: As someone who juggles many things what bits of gold do you have for other mere mortals who are working, juggling families and training for Iron distance triathlons?
Matty: Yeah sure do. I find that its relatively important to monitor your body as these external factors can take energy away from your training and make you more tired than you think so monitor your resting HR each morning as that is the best indicator of over training or ensuing sickness. Also don’t take other things for granted, this sport can place you in a bubble sometimes as it is so time consuming that it’s easy to ignore family and work commitments. Some days it is good to take a step back onto Planet Earth and do normal things like spend time with family and friends and to have a beer if you feel like it. The main thing training wise is to have key sessions in a week like long ride/long run/hard tempo run etc. just make sure you hit those sessions well and then work around them. This takes the pressure off with all the other junk/easy km’s and you can do them when you can.
TZ: What does the rest of the year hold for you?
Matty: I am really looking forward to Yeppoon 70.3 next month, this is the last time that the race will be up there which is a shame as for most southern athletes it’s a great escape in winter. I won this race in 2009, and have since finished 2nd and 3rd so I am really looking forward to being involved in its last year. After this I will be doing Metaman, then possibly Mooloolaba 70.3 and will be back in Busselton in December to try and grab the elusive win there!
Check out Matty’s website
You can follow Matty on Twitter
Full details on the Metaman Iron distance and half Iron distance can be found here.
This is a must do race and you have plenty of time to get a bit of training in, book some incredibly cheap airfares to Singapore and escape to some beautiful resorts during our Winter.
Ironman Announces First Full Distance Event in Estonia
Ironman today announced the addition of the Ironman Tallinn triathlon. The inaugural race will take place on 4th August 2018.
The new race will take place in Estonia’s capital of Tallinn, located at the Baltic sea. Considered one of the most beautiful and best preserved medieval cities of Europe, Tallinn is home to 445,000 people and has gained a reputation as Europe’s “Silicon Valley”.
“With its long and colorful history, Tallinn and its people are looking forward to applauding the triathletes’ commitment to Ironman. I believe that the Ironman Tallinn triathlon in our beautiful and modern city will be a very positive experience for everybody,” said Mihhail Kõlvart, Deputy Mayor of Tallinn.
Tallinn will become only the second capital in Europe to host an Ironman event, sharing this distinction with Denmark’s KMD Ironman Copenhagen. The race will be the second Ironman event in Estonia after SIS Ironman 70.3 Otepää.
“Triathlon has seen fantastic growth in Northern and Eastern Europe over the last few years. We are excited to build on the success of SIS Ironman 70.3 Otepää and celebrate Estonia’s 100th birthday with a new race in our capital – a city that has traditionally been a connecting point for travelers,” said Ain-Alar Juhanson, race director for Ironman in Estonia.
“We are thrilled to present our first Ironman event in Northeastern Europe,” said Hans Peter Zurbruegg, Managing Director for Ironman Europe, Middle East and Africa. “Ain-Alar and his experienced team have created a remarkable Ironman 70.3 event in Otepää and we are very much looking forward to our premiere event in Tallinn.”
The race will begin with a single-loop 3,8 km (2.4-mile) swim in the Baltic Sea near the Seaplane Harbour museum. Athletes will then continue on a two-loop 180,2 km (112-mile) bike course which leads along the coastline and nearby villages. The final 42,2-km (26.2-mile) four-loop run will take participants through the historical city center of Tallinn, an UNESCO world heritage site, and finish on Freedom Square.
Ironman Tallinn will offer 40 age-group qualifying slots for the 2018 Ironman World Championship being held in Kailua-Kona, Hawai’i.
General registration for Ironman Tallinn will open at 4 p.m. CET on Monday, August 28, 2017 at www.Ironman.com/tallinn. Athlete inquiries may be directed to [email protected]
Review: OTTO Tuning System – App for Adjusting Your Bike Gears
Correctly indexing your gears can be a lost art for some. Enter the OTTO Tuning System. The system looks to remove the complexity by leveraging an innovative combination of tool and app combo to remove the thinking and give you a bike shop like tune up in minutes. But is it worth the investment? Let’s find out.
Nothing annoys a rider more than a mysterious tick on your bike. With your mind-set on smashing out a muffin and a coffee in an hour, not having your carbon baby performing 100% is frankly too much to handle for you and your riding buddies.
Incorrectly indexed gears often are the cause of this and without resolution can quickly escalate from annoying to dangerous. The chain can slip under load, surprise you by changing gears randomly and ultimately make you feel like you have a gremlin in control of your Shimano Di2.
Tuning up the drive chain comes down to playing with the limit screws on the rear mechanics, nowadays understanding how to do this has become a bit of a lost art, often requiring you to splash out cash at your local bike shop to make even the slightest of re adjustments.
How does it work?
The OTTO tuning system works by tracking elements on a plastic gauge via your iPhone application. On opening the App it kicks off with a small 5 minute tutorial about how to use the tool, simple enough and easy to understand. You have 2 basic options;
- Free: which allows you to check your indexing
- Subscription: will provide advice on how to tune your gears. It’s important to note that to date it doesn’t support Android, which is quite frustrating, requiring me to borrow my mechanics iPhone just to complete the review. Does sound like a little oxymoron doesn’t it?
Subscription service 1-day: $1.99 / 90-day: $11.99 / 1-year: $26.99.
Once you have decided on your options the App asks you to put the tool on the derailleur pulley and align the targets on the gauge to the App. A procedure which reminded me about Luke turning on his targeting computer during his death star run except, this time, it hit the target.
After artificially tinkering with the limit screws prior to see how it would work, it picked up to the millimetre where the derailleur was miss aligned. Bravo!
The paywall service then kicks in, so if you have subscribed it gives you actual advice on how to adjust the barrel adjuster and limit screws, cable tension with complete videos, tutorials and the ability to recheck multiple times to get the adjustment right.
Teach a man to fish….
This surmises my biggest gripe with the product whilst reviewing the OTTO tuning system. I couldn’t help but wonder if my time was better spent actually learning how to adjust my gears rather than looking at video instructions on how to use the tool and App.
There’s several videos online that can take you through it and I’m sure if you buy your mechanic a coffee they will be glad to take you through it. I can certainly see a place for the OTTO tuning system to check my indexing while learning how to adjust the gears. But for me to pay a subscription service for an App to tell me what to do? I just couldn’t see the value.
Get thee to a spanner jockey
$50 dollars for the OTTO Tuning System is a relatively modest entry point, ($77 with the subscription service), compared to say 4 services a year your way ahead. However, behind every good rider is a good spanner jockey. Bike mechanics are the unsung heros of the Tour, Kona and Roth, and you need to be best buddies with yours.
Tuning up your bike is more than just adjusting the rear mech, it’s that relationship with your bike, your riding style and common mistakes (sorry for the cross-chaining Jimmy!) and your history that brings the art to the science. So whilst you may save a bit of coin on the mech adjustment, overall I think your life of a cyclist is better off in the hands of a knowledgeable mechanic.
Functional, but time may be better spent learning how to tune your gears.
Ironman 70.3 World Championship Pro Start List for Chattanooga Announced
Triathlon’s top talent will come together in Chattanooga, Tennessee for the 2017 Ironman 70.3 World Championship taking place on September 9 and 10. Boasting one of the most competitive professional fields in the sport, the event will make history in the Southeastern U.S. this September with the women’s field racing on Saturday and the men’s field racing on Sunday.
“The professional field set to compete is unquestionably one of the deepest in recent history,” said Andrew Messick, Chief Executive Officer for Ironman. “Chattanooga will no doubt be an excellent host to the best talent from around the world as they converge on the Scenic City next month. We are all extremely excited to debut this new two-day format allowing for both women and men to have their day of competition and celebration.”
Returning to the lineup to defend her title will be 2016 Ironman 70.3 World Champion Holly Lawrence (GBR). With victories already this year at the Ironman 70.3 North American Pro Championship, St. George, Ironman 70.3 Oceanside, Ironman 70.3 Santa Rosa, and Subaru Ironman 70.3 Mont-Tremblant, Lawrence’s flawless season has proven that she will yet again be tough competition in an impressive professional field.
The 2014 and 2015 Ironman 70.3 World Champion and defending Ironman World Champion, Daniela Ryf (CHE) will be looking to add a third Ironman 70.3 World Championship title in four years. Also vying for the title will be 2011 and 2013 Ironman 70.3 World Championship winner and last year’s Ironman 70.3 World Championship runner-up Melissa Hauschildt (AUS). Ryf and Hauschildt both have an opportunity to become the first triathletes to win three Ironman 70.3 World Championship titles and will push the pace for the rest of the field.
Challenging these world champions is a group of talented women looking to break through, led by likes of Jeanni Seymour, Laura Philipp and Heather Wurtele, who has been on the podium at the Ironman 70.3 World Championship the past three years.
Below is the pro women’s start list for the 2017 Ironman 70.3 World Championship:
|1||Lawrence||Holly||GBR (United Kingdom)|
|4||Seymour||Jeanni||ZAF (South Africa)|
|8||Pallant||Emma||GBR (United Kingdom)|
|12||Smith||Lesley||USA (United States of America)|
|14||Chura||Haley||USA (United States of America)|
|15||Kaye||Alicia||USA (United States of America)|
|16||Watkinson||Amelia||NZL (New Zealand)|
|17||Spieldenner||Jennifer||USA (United States of America)|
|18||Brandon||Lauren||USA (United States of America)|
|22||Seymour||Natalie||GBR (United Kingdom)|
|24||Morrison||Kimberley||GBR (United Kingdom)|
|32||Wassner||Laurel||USA (United States of America)|
|33||Brennan Morrey||Ruth||USA (United States of America)|
|34||True||Sarah||USA (United States of America)|
|35||Linnell||Allison||USA (United States of America)|
|36||Hector||Alice||GBR (United Kingdom)|
|38||Jackson||Heather||USA (United States of America)|
|43||Pomeroy||Robin||USA (United States of America)|
|44||Roberts||Lisa||USA (United States of America)|
|45||Palacio Balena||Romina||ARG (Argentina)|
|47||Joyce||Rachel||GBR (United Kingdom)|
|53||Cravo De Azevedo||Luiza||BRA (Brazil)|
|55||Wendorff||Amanda||USA (United States of America)|
|57||Drewett||Hannah||GBR (United Kingdom)|
On the men’s side, an equally determined group will seek to win this year’s title with 2016 Ironman 70.3 World Champion Tim Reed (AUS) returning to defend his title. Sebastian Kienle (DEU), who was the 2012 and 2013 Ironman 70.3 World Champion and 2014 Ironman World Champion, will be looking to become the first man to win three Ironman 70.3 World Championship titles. This year’s world championship also sees the return of 2014 Ironman 70.3 World Champion and 2015 Ironman 70.3 runner up, Javier Gomez to the start line after an accident in 2016 sidelined his goals of an Olympic medal in Rio. With a victory in his only Ironman 70.3 event this year plus a win and top placings on the WTS circuit, he will bring some top-end speed to the field. Unfortunately, a nagging hip injury and season ending surgery has put the much anticipated debut of two-time Olympic gold medalist Alistair Brownlee on hold for this year.
Below is the pro men’s start list for the 2017 Ironman 70.3 World Championship:
|4||Don||Tim||GBR (United Kingdom)|
|9||Mendez Cruz||Mauricio||MEX (Mexico)|
|10||Von Berg||Rodolphe||USA (United States of America)|
|17||Collington||Kevin||USA (United States of America)|
|18||Hanson||Matt||USA (United States of America)|
|21||Tutukin||Ivan||RUS (Russian Federation)|
|23||O’Donnell||Tim||USA (United States of America)|
|24||De Elias||Mario||ARG (Argentina)|
|26||Thomas||Jesse||USA (United States of America)|
|27||Quinchara Forero||Carlos Javier||COL (Colombia)|
|34||Chrabot||Matt||USA (United States of America)|
|35||Van de Wyngard||Felipe||CHL (Chile)|
|37||Cunnama||James||ZAF (South Africa)|
|41||Wiltshire||Harry||GBR (United Kingdom)|
|42||Scott||Drew||USA (United States of America)|
|43||Kalashnikov||Ivan||RUS (Russian Federation)|
|44||Leiferman||Chris||USA (United States of America)|
|46||Jolicoeur Desroches||Antoine||CAN (Canada)|
|47||Kanute||Ben||USA (United States of America)|
|49||Cartmell||Fraser||GBR (United Kingdom)|
|51||Carrillo Avila||Alan||MEX (Mexico)|
|54||Otstot||Adam||USA (United States of America)|
|55||Crawford||Guy||NZL (New Zealand)|
The 2017 Ironman 70.3 World Championship triathlon will offer a $250,000 total professional prize purse which will be distributed to male and female first through tenth place finishers.
In addition to the competitive professional field, approximately 4,500 registered age-group athletes representing more than 90 countries, territories and regions from around the world are expected to compete at this year’s Ironman 70.3 World Championship.
Luke Bell and Tim Van Berkel go head to head again
Two of the biggest names in IRONMAN racing, aussies Luke Bell and Tim van Berkel are returning to IRONMAN 70.3 Sunshine Coast to headline the pro field and test themselves on the tough 2016 World Championships course.
The veteran Bell is set to re-invigorate his racing season that stalled with an uncharacteristic and almost unbelievable DNF at IRONMAN Cairns, while Van Berkel is using the Sunshine Coast race as a tune up for his assault on the IRONMAN World Championships in Kona.
Bell’s IRONMAN Cairns was one of the shortest on record, when he was pulled out of the water by the rubber ducky (IRB) no more than fifty metres off shore.
“The main challenge of the first half of the year was supposed to be IRONMAN Cairns but unfortunately when the gun went off and I dived in the water, I dived onto the feet of a couple of guys in front of me and cracked a rib within the first few strokes. So that ended that goal. It was a very quick trip.”
“That is the nature of IRONMAN, you spend a lot of time and effort hoping everything is going to be good on one day. It is either good or it is not, but that is the way it is and we are all used to it. You just put it behind you and move on. I rested up fully for about three weeks and did what I could that was pain bearable, but it took me 4-5 weeks all up to recover.”
Back in peak fitness Bell is keen to leave Melbourne and head north to the warmth the Sunshine Coast and show everyone that at 38, he is still a force in the world of IRONMAN 70.3.
“It has been a couple of years since I have actually raced on the Sunshine Coast so I am happy to hear that they are using the 2016 World Championship course. A challenging bike course is always better than an out and back on a freeway. It keeps it honest and makes sure that someone who is good over all three disciplines wins the race.”
“The Sunshine Coast is one of those places that everyone in Australia likes to race. Whether it is the 70.3, or Mooloolaba. Over the years coming up through the juniors and all the age groupers racing Moooloolaba and the ITU events, it is a place that everyone is very familiar with. You look forward to getting up there hanging out on the beach and spending a few days in an enjoyable family oriented location.”
“Sunshine Coast 70.3 is great preparation for the guys heading over to Kona because it is about four weeks out and you also have the young guys trying to make their mark on the 70.3 world coming up through. It is a great opportunity for them and it gets everyone in the one spot at the one time and we try and belt the hell out of each other,” he said.
One of those athletes looking for a last minute tune up for the IRONMAN World Championships in Kona is Tim Van Berkel who has done IRONMAN 70.3 Sunshine Coast twice with mixed results.
“I DNF’d the first time but the second time I won in 2015, so I have good memories there and I am looking forward to having another crack at it.”
“The bike is changed from the year I won it but the swim and the run are the same. It is awesome that they are keeping the World Championship course from last year because it has a harder ride that goes out into the hinterland. Being a smaller guy and it being pretty hilly I think it will suit me. When the bike is hard, packs split up a bit and it takes the sting out of some of the faster runner’s legs. I think the new bike course is the way to go.”
“Everything is about Kona for me I am hoping to get back in the top ten like I did in 2014 and that is the big goal. The last two years I have been really disappointed with my results there and I want a top ten and I am putting all my eggs into that basket.”
“IRONMAN 70.3 Sunshine Coast is five weeks out from Hawaii and it is my last solid hit out. It is perfect for me because all I have to do is jump in the car and head three hours north and I am there.”
“I love racing up that way and I am expecting a very strong field to turn up. It is a triathlon Mecca up there in Mooloolaba and Maroochydore with the ITU and the 70.3 racing and the 70.3 Worlds last year. I love racing in Australia and I like to come home in good form so I am really looking forward to it,” he said.
Triathlon: Changing your life one hour at a time
Triathlon requires proficiency in three separate disciplines. However, finding the time to train is a challenge for anyone, never mind someone who works full time while juggling family commitments. But that extra hour in your day can be found more easily than you think. I’m going to show you how to overcome some popular excuses that stop people from changing their life one hour at a time.
No Time for Triathlon
I used to laugh at people who’d get up at 4:30am to go training. “You’re insane”, is a phrase that regularly popped out of my mouth. Yet I was also trotting out this little chestnut: “With work and kids, I just don’t have the time to do anything”.
So, how do all these other people do it? Are they all without kids, a demanding job, a house that needs cleaning and a family that’s high maintenance? Are they blessed with an extra 2 hours every day that I don’t know about? Do they also know where to find platform 9 3/4 to Hogwarts?
Every day as we go to work, walk the dog (which is exercise by the way), pass people in the street or sit next to people on the train we are inevitably seeing individuals who do in fact experience all these issues and many more on a daily basis. Yet some of them look really fit. How is this possible?
The answer is surprisingly simple
They set themselves a goal, and make the time.
Now I know what you’re thinking, “yeah sure, how do you just make the time? It’s easier for them because ……. but but but ……..” Well, hold that thought and let me answer the question with another question:
“Could you find an extra 1 hour each day if your life depended on it?”
Ironically, in some cases this is exactly the scenario. You just need to tune into the Biggest Loser to see people who are inevitably saving their lives by doing just that. Of course this is an extreme example, but don’t underestimate the power that one hour each day can make to your life and wellbeing.
I recently met a single mum with 4 kids that trained for and completed an Ironman. An Ironman !!!! That’s a 3.8km swim, 180km ride and 42km run. And let me be very clear that the event in itself was actually the easiest part of this whole equation. Training for something like that takes hours and hours out of every week just to get to the start line. Take a few seconds to think about the logistics she faces every day. I know I did.
So how do YOU do it?
In a lot of cases, it all happens in the wee hours of the morning before the rest of the world awakens. I personally exercise in the morning as I find it an amazing way to start the day. Despite getting out of bed at “insane o’clock”, it jump-starts my day by giving me a sense of achievement before most people have even opened their eyes.
Of course, that doesn’t always suit everyone’s circumstances. But luckily, there is more than one way to skin a cat.
Excuse Busting – Breaking down the Fortress
Success is often guarded by a fortress of excuses.
He that is good for making excuses is seldom good for anything else. – Benjamin Franklin
How we overcome these excuses defines how we live our life. Getting started isn’t easy, and it takes commitment and perseverance to develop habits. So to help you get started I offer you the following ways to overcome the top 4 excuses that hold people back from changing their life one hour at a time.
#1: Work is too busy
Excuse busting tips:
- Block out specific times during the day for exercise
- Prioritise your work and ask yourself “will any small children die if I went for a run instead of doing this other task right now?” How important is it really?
- Renegotiate delivery times
- Even on the busiest days you can still aid recovery by stretching regularly, wearing compression socks under your trousers and using a spikey rolling ball on your feet under the desk
- Schedule walking meetings instead of sitting meetings
- If you’re the boss:
- learn to delegate and empower your team
- ask your PA to keep these times free
- set a healthy example for your team
#2: There are just not enough hours in the day
Excuse busting tips:
- Incorporate exercise into your commute to and from work. Drive part of the way and ride or run the other part. Park near a train or bus station so you can get back to your car in the afternoon
- Go for a run or a swim during your lunch break
- Go to bed one hour earlier and wake up one hour earlier
- Do something immediately after work before you settle in to watching the next episode of Game of Thrones
- Schedule time on your weekends – do something with the kids or put aside one or two hours just for yourself. My introduction to running was Parkrun every Saturday morning.
#3: It’s so hard to get out of bed in the morning
Excuse busting tips:
- Take a long hard look at your habits and identify trade-offs.
- I was a TV addict. I used to watch every series, every night and regularly stay up late. I decided that my health was more important than knowing whether the Mentalist eventually caught Red John. I started reducing the amount of TV I watched and began waking up one hour earlier. Initially this was just for 2 days a week, but over time this became a daily habit.
#4: It’s difficult to keep motivated
Excuse busting tips:
- I’ve said this before and I’ll say it again. I encourage you to join a group, a club, a team or exercise with a friend, your wife or the kids. We all need help to keep motivated and nothing does that better than introducing “obligation”
- Pay your coaching fees up front. I don’t know about you but the thought of wasting my money is a huge motivator
- Schedule a future event. Nothing keeps you honest like an impending deadline
- Keep your shoes next to your bed so they’re the first things you see in the morning
- My first running group was a free group of people that met twice a week on Tuesdays and Thursdays at 5:30am for an hour. If I didn’t turn up I felt like I was letting other members of the group down
Above all, start slow and work towards developing habits. Try Parkrun once a week for the first few months while you get used to running and building your fitness. Begin by walking most of it, then slowly build up the distance you’re able to run each week. Once you’re running the whole way you might even consider riding instead of driving to the start line.
Triathlon is about changing your life one hour at a time and overcoming excuses. It’s about commitment and developing lifelong habits that will not only make you healthier, but also happier.
So take that first step and offer no excuses. A one hour workout is only 4% of your day. Set your alarm for one hour earlier tomorrow morning and go for a walk. Once you give it a go you’ll be surprised at what you can achieve. Maybe one day we might even be on the start line of an ironman together.
Suunto Introduces Compact, Lightweight Spartan Trainer Wrist HR GPS Watch
The Suunto Spartan family of sports watches grows today with the launch of Spartan Trainer Wrist HR, the slim and lightweight multisport GPS watch for active sports enthusiast. The Spartan Trainer is considerably smaller in size than its older siblings, yet delivers great, versatile training features, daily activity tracking, as well as wrist heart rate measurement by best-in-class biometrics supplier Valencell.
“With Spartan Trainer we are reaching out to active sports enthusiasts who want the features and sport expertise the Spartan family offers, but prefer a smaller, lighter watch. At a suggested retail price from $279, this is a lightweight that delivers a solid, feature-packed punch,” says Daniela Tjeder, Suunto’s commercial marketing manager.
Spartan Trainer keeps up with you every day
Clear, easy-to-follow color graphs provide 24/7 feedback and summaries, while daily targets for steps and calories help you stay active and fit. With heart rate and motion sensing on the wrist, customizable watch faces, and training features for all kinds of sports, Spartan Trainer is ready to take you places.
Weighing only 56 grams (66g with metal bezel), Spartan Trainer is hardly noticeable on the wrist. The well-honed design fits slimmer wrists, too.
The compact yet robust watch is water resistant to 50 meters, so take it for a swim without worry. Ten hours of battery life (up to 30 hours with power saving options) provide plenty of training time. Use Spartan Trainer as a day-to-day timepiece with activity tracking for up to 14 days before needing a recharge.
Indoor and outdoor sports
Exercising with Spartan Trainer is simple and enjoyable. It uses GPS to measure speed, pace, distance and altitude. With 80 sport modes pre-installed, it is ready for nearly any sport, right out of the box. Sport-specific displays for running, cycling and swimming display relevant, real-time information. True to Suunto’s outdoor and adventure heritage, the Spartan Trainer comes with GPS route navigation with breadcrumb view, making it easy to discover new routes and places and always find the way back home. With the Spartan Trainer, Suunto encourages everyone to explore their urban environment. Push the city limits—and go beyond your own.
Wrist heart rate by Valencell
The new Spartan Trainer uses world-leading optical heart rate measurement technology by Valencell, also featured in the Suunto Spartan Sport Wrist HR. In addition to the wrist heart rate measurement, Spartan Trainer can be used with compatible chest heart rate sensors such as the optional Suunto Smart Sensor.
Five vibrant designs
The Suunto Spartan Trainer Wrist HR comes in five distinctive models: Gold and Steel boast an elegant, urban feel with prominent stainless steel elements at $329 MSRP, while Ocean, Blue and Black offer a fresh, sporty look and retail at $279. The Spartan Trainer in Ocean, Blue and Black variants will be available beginning August 31, while the Spartan Trainer Gold and Steel will start with limited availability in September.
Glass: Mineral Crystal
Bezel: Polyamide/Stainless Steel
Battery Life: Up to 10 hours in training mode (up to 30 hours with power save options)
Water Resistance: 50m
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