Saturday, December 27, 2008

Scody Photo Shoot

On November 7th in Port Macquarie, some of Team Scody got together for a photo shoot for the upcoming Scody Catalog; myself, Bek Keat, Tim Berkel, Adam Holborrow and Kristian. Unfortunately, typical Port Mac, it rained and was pretty miserable, but we got the work done, and had a few laughs along the way...Here are some of my favorite shots...
Kristian and Adam Holborrow

It was a great opportunity to get to know their top designer, Aggie, and really gratifying for her to see her creations looking so good in action. They are such a friendly group of people at Scody. They take great pride in their work, and are always looking to improve on fabrics and designs. As a sponsored athlete it's really great to be consulted in the design operation and be part of their research and development process.

Friday, December 26, 2008

Merry Christmas

to you all.
Hope you have a lovely day.

You have to excuse Kristian in his dick stickers, he has German blood in him:)

Kristian and I spent the morning at the beach, and then came home for French toast with mango, strawberries and passionfruit, and maybe a teenie weenie bit of maple syrup and yogurt:) Yummy.
Off to lunch with my step-brother-in-law's-father, and his family. And dinner with Belinda and Justin Granger. Noice one!
This must be the first Christmas Day since I started triathlon that I'm not doing any kind of training session. I feel a bit naughty!


Tuesday, December 23, 2008

Christmas is coming, the Goose is getting fat!

and so is Charlotte!:)
So, time to get back into training...

It's been just over 2 weeks since Ironman. I've had 2 weeks of "movement" but nothing structured and no training. I did things like swim in the ocean, body surf, go for short hikes and walk along the beach...nothing too energetic! But importantly I didn't totally stop either. I gave myself a physical and mental break from routine and the discipline, but I kept moving.

It's always my biggest break of the year, after IM WA, and the timing is really good with Christmas. I've eaten all of the things I would normally eat very rarely like pizza, burgers, ice cream, pasta, potato chips, bread, mince pies:) Its a total break for me. I even read some junk too!

If I take too long off, it becomes increasingly difficult to come back. When we stop our body goes into "flight mode". The is no "fight" in the systems since our hormones are shut down and not available, and we become flat. Whilst we do want the systems to recover we don't want to lose everything we've worked so hard to develop.

This week I am back training again. But I'm easing back into it this week, letting my body find its routine again, and stimulating the systems.
During this first week, I can slowly wake up the systems back into "fight mode" whilst still recovering. I'll be doing strength, speed, motor skills and race tolerance work without the volume. There will definitely be no long and slow work. Unless I want to race long and slow:)
I follow "The Method" approach of inverted periodization which focuses on developing technique,strength and speed first and endurance closer to your event(s).

To read more on how my training is structured with ironguides, read this article by Sergio Borges, ironguides Coach - San Diego, CA

Or about why NOT to go long and slow right now, read this article by Vinnie Santana, ironguides Coach - Bangkok, Thailand
"If you are a long-distance triathlete, forget those hours and hours on the bike early in the year. Instead of the usual 4-6h rides with your group or on the trainer, how about a Time Trial with some training partners? Or a strength oriented set in a bigger gear and low cadence? Same with the run and swim. Focus on speed, strength, and holding a perfect technique while doing this, then once the racing season gets closer, shift your training to a specific plan."... read more


Saturday, December 20, 2008

My husbands most ANNOYING habit.

I make lunch for us, put it on the table, and call him from his office, where he's been working at the computer all morning...I have saved up all the things I want to tell him or talk to him about, because I try not to disturb him when he's working...he comes out, only once he is sure the plate has hit the table- I think he listens for the chink! Then...he comes out of his office...sits down, and grabs anything nearby that he can read, and he's in another world again! How rude!:)

CAUGHT! See the cheeky grin!
He makes me laugh, he knows it annoys me, he just can't help himself. He even has to read on the loo. I call him the sponge, absorb, absorb, absorb!

Thursday, December 18, 2008

Last minute Present for a loved triathlete??

TP Therapy online store in the US has a special Christmas offer.


There's still JUST enough time!
You won't be disappointed.

I use TP Products daily to prevent injury and maximize muscle length and range of motion.
30 minutes a day is all it takes me, lying on the floor, in my own home.
They are just like my toothbrush, brushing daily keeps my dentist away!

Why do I use them?

They make my muscles feel great.
If I feel sore, tight or have a niggle, I can treat it straight away. I don't have to wait for an appointment to see someone, I can get to work immediately on it. So I can get back out training- faster!
The products come with tonnes of education to empower you to take care of yourself.
To save money on trips to the masseur.
To save time on trips to the masseur!
They're time efficient and easy to use.
They can be packed easily to take with you on training camps and to races.
Less time injured= More time to train= I go fast!

Australians can purchase here

The SECRET to FAST transitions

My good friend and ironguides athlete, Jarrod Hudson, was so intent on getting a personal record at Ironman Western Australia, that he decided it would be quicker not to take off his swim cap for the bike leg:)

Jarrod didn't realize that he had his swim cap on until he was in T2 and went to put his visor on, and felt something rubbery!
I can't believe that in 30 degree heat he didn't feel it.
He did go on to a personal record finish in 9:25. All in the super fast transitions!
As you can imagine this story and photo has given us much pleasure, and will probably keep us entertained for a while to come...Thank you Jarrod X
And thank you Aaron for the use of the photo.

Wednesday, December 17, 2008

R&R Sunshine Coast Style

Its tough...the day starts with a pre brekky dip in the Pacific, with a lesson in body surfing. I'm a big girls blouse when it comes to actually catching a wave. But when I do, I love it.
You wouldn't recognise me as a triathlete; I take forever to get in the water, first I dip the toes, then up to the ankles, then the knees. It has nothing to do with the water temperature- its 24 degrees! It's just the way I've learnt from my Mum, and her Mum:) They did have cold water to brave, and I've inherited their ways!
You would not believe that at 7am its scorching hot, and you could really wear sunscreen.

We've bought the Queensland essential- a BBQ. No home is complete up here without one. Cooking indoors is just way too hot! Last night we had our Hawaiian favourite- Mahi Mahi with papaya and pear salsa- yummmy. Kristian is very happy with his first ever BBQ purchase- and I am happy since the BBQ is his domain- I prep- he cooks.

The man at work- Its so tough, he needs a beer!
He's wearing the Queensland uniform- boardies and wife beater:)

Post Workout Recovery- THE SHAKE!

This is my Post Workout Recovery shake.

The first 30 minutes post training are the most crucial time to kick start the recovery process. At this time your body is the most receptive to the nutrients you provide it, namely carbohydrate.
Your body right now will absorb carbohydrates 2-3 times faster than a few hours post training. It is also primed to take in protein more effectively.

Quicker recovery= More Quality training= GO FASTER!!!
I would have this after any intense or long sessions...ENJOY!

Thursday, December 11, 2008

WA Photos

The following 2 photos courtesy of Andrew Sawatske, HiTide Photography

Kristian on his way to winning his age group in 8:58!

Yep, thats the jetty we swim all the way round! Great for spectators.
Awards Night, and yes I had some beers! Time to celebrate! 2008 started off very badly, but ended off very well. Its a big relief for both of us to have our Kona spots already. Kristian might not do another IM now till Kona, but I am free to choose the ones I want to race.


IM WA as it unfolded

Going into this race as defending champion was very cool.
Race week was amazing, with so many people coming up and wishing me all the best. I had a few more media commitments this year, and I found it fun to do.
I felt great, training had been near perfect, and I was excited to be racing in my favourite location, Busselton, WA.

I knew that my main competition would come from Gina Ferguson and Lisbeth Kristensen. With such strong girls I would have to be on my game to regain my title. But I was confident that win or lose, I was going to have a great race. I would give it everything, and that’s the best I could do.

As the stakes are getting higher, my sleep the night before race day is getting shorter and shorter☺. My heart was pumping out of my chest and my mind would not stop thinking. But remarkably race morning I felt rested and ready to go.

Race day was still, clear skies and it seemed like we were in for a fast day☺
Game on! There was talk of the World Record…My first goal was to win, and I knew that to do that I would have to go faster than last year. I was right! I thought that with Gina and I pushing each other we might get near to the record mark, but certainly sub 9.

Unfortunately my swim let me down from the start, and I gave myself a 7-minute insurmountable deficit to Gina. I swam 57:35, to her 50:30, which was in fact the gap between us at the end of the day. I wasn’t thinking that I’d lost it at the time; I just got on with the race. Again I don’t think my swim reflected my swim training times. I just think I’ve got myself into a confidence lacking rut!

The bike felt great. I was racing on my new Kestrel Airfoil SE, and it felt fantastic, definitely stiffer and lighter than my last Airfoil. Scody had made me a race kit to match my new bike, and Oakley had given me a set of Endures to coordinate- I felt awesome. Never underestimate the “look good, feel good, feel fast, go fast” factor!

So the bike leg went quickly. I pushed hard the whole way. Kristian didn’t catch me this time! I wanted to average 3 x 1hour 38 min laps. I think the first 2 were very close, but the wind had really picked up by the last lap, to give me a 4:59, very similar to last year. I was really proud of the way I rode, pretty much entirely solo and well paced. I felt focused, strong and in control and I was confident to push hard and know I would still be able to run.

I was watching at each turn around for where Gina and I crossed. She was riding strong too, and I didn’t gain on her as I’d hoped. Lisbeth was only a few minutes ahead of me off the bike and I was confident I could out run her. There was also a young unknown, Kat Baker just a few minutes ahead too. She’d had an awesome day up till then, and I just hoped she wouldn’t be able to run!

Onto the run I was on a mission! It’s a totally flat run course, and I believed a sub 3-hour run was totally doable. I still do! However I didn’t manage to pull it off. Looking at my watch splits now I can see where I went wrong...

I took off fast. I had 10 minutes to make up, and I was going to give it a crack. Gina’s a strong runner, but usually not as quick as me. And if I ran sub 3, I thought the win would be mine. I caught both Lisbeth and Kat within the first 5kms. (Lisbeth ended up having to pull out due to stomach upset, and Kat had a breakthrough 3rd place in her first IM.)

I was thinking- catch Gina early, so that there’s no sprint finish or her finding a super-human effort to hang on to her lead. So I hit my watch at the first 2km marker and it said 8 mins 21. Perfect I thought. That was the pace I needed to give me a 2.56 marathon. So the next 2 kms I stayed at the same pace, and hit my watch again, 7 min 51! I was thinking what happened there? The markers must be out. What I didn’t realise at the time, and I only do now from looking at my watch, is that my first 2 km split included my T2 time!! Uh-oh. And I was trying to maintain that pace, wondering why it felt so hard!

So despite best efforts, I gained on Gina for the first 2 of the 3 laps, but faded on the third. I had heaps of people giving me splits, and thank you all so much for that; it drove me on! Starting lap 3 the gap was down to 6 minutes, but I just didn’t have anything left for lap 3. And I can see now why I didn’t☺.

I ran a 3:06, to give me 9:06:34 and 2nd place.
I was an emotional wreck at the finish! I was exhausted, and teary, and when I found out that Tim had won the mens I balled uncontrollably! I was so happy for him.

The atmosphere on the run was awesome. I had so much support from the crowd I loved every minute of it. The sun was shining and the views of the beach and turquoise waters of Geographe Bay were absolutely stunning.

I loved being IM Western Australia Champ in 07, and I really wanted that feeling again. The buzz of coming down the finish chute in 1st place is what has driven me in my training. And it will continue to drive me on. I gave it everything on Sunday, but it wasn’t enough. But I’m happy. Gina is a class athlete and she deserved the win this time, but we will meet again☺

My husband and ironguides coach stole the limelight this year by winning his age group- the first time he has been on the podium in IM- with another sub 9, 8:58. Like all age groupers he battled work commitments to get to the start line, but his consistency paid off.

For the first time in a long time I let my hair down at Awards Night! It’s been a turbulent year, but it got better and better, and I’ve ended it on a high. I now look forward to exploring my new location on the Sunshine Coast, hitting the beaches and kicking back until Christmas.

Thanks to my husband and coach, Kristian Manietta, my biggest fan, whose constant thirst for knowledge has brought me to ironguides and The Method. To my supporters and sponsors, whose belief in me is so encouraging, and whose help I honestly can’t do without, many thanks. Also the race organizers for having me back again for the 5th time; I love your race.

2009 will be bigger and better!


Kestrel * Scody * ironguides * Nike

Blue Seventy * TriTravel * High5 Sports Nutrition

Timex * BioCeuticals Sports Supplements

3T * Zipp * Oakley * TP Therapy

Aquashop * Compex * Hypo2 * Alkalife

Monday, December 8, 2008

2nd at IMWA

Just a quick post...

I had a great day to finish in 9 hours and 6 mins. Gina Ferguson was just too strong for me, finishing in 8 hours 59, had a cracking race and broke the course record that I set last year.
The difference between us at the end was all in the swim. Gina biked a couple of mins quicker and vice versa on the run. She led from start to finish and I spent the day chasing!
I gave it everything I had, and there's no more I can do than that.

My husband and ironguides coach, Kristian had his best day in IM so far. He went 8:58 and WON his highly competitive 30-34 age group. The roles have been reversed! I am now "wife of Kristian Manietta", rather than he being "husband of Charlotte Paul":)
I had to attend Hawaii roll down, whilst he collected his spot!
I'm very happy and proud of him.

Full race report coming soon...

Friend Amanda Balding enjoying the finish line party.