Busso Half Win

I think I've set a scary precedent.
Actually I like it- normally I race halves before my Ironman races, so I get very little taper- the Half isn't the goal- I need to train through. This time I got 2 weeks "taper"!

I'm really happy with my result- A PB, a win and I'm just amazed that I could do it after I was so shattered post China.- Which seemed like only yesterday. Now with another race under the belt, it seems like a long time ago.

My week in Busselton was fantastic. I really enjoyed the schedule that TriWA put together for us pros- visiting a local school, chatting with the TriWA junior elites, a course swim and the best bit, congratulating kids at the finish of their triathlon.

Kristian and I also had a booth at the Expo for our Trigger Point Therapy tools, which was really successful.

Busso put on the perfect day for us, clear blue skies and very little wind. The swim was really calm, but there were a million hiding stingers. Lucky for me I don't react to them, but for a lot of people they were quite painful.

I swam a 26:42, which sounds good, but put me 2 mins off the leading female, Lisa Marangon. I felt fine, but lacked zip!

The bike was heaps of fun especially on the first lap, where we got clear roads, and I really enjoyed just getting into my rhythm and pushing hard. I overtook a couple of girls, and then remained in 2nd behind Lisa for the rest of the ride. Laps 2 and 3 were pretty hectic with the largest field Busso Half has ever seen- 1,100 individuals and 250 teams.

Kristian had to withdraw from the race due to a severe cold, so I was using his Zipp disc. What a treat! I'd never used one before. I was so excited to hear the "woof woof woof" noise- but with my aero helmet on I couldn't hear a darn thing! Disappointed!

I got off the bike 4 mins 15 behind Lisa. Kristian was extremely excited! He was quite sure I could catch her and the win was mine. I'm never as confident! I tapped into my China experience, and just concentrated on each step. I felt comfortable and ate into Lisa's lead each lap. By the start of the final lap I was just a minute behind. I had seen good friend Luke McKenzie win the mens race and now I really wanted to win too.

It was hard to get myself to hurt, but I had that winning feeling fresh from China, and I knew it would be worth it. The crowd support was amazing. I had so many people calling my name. I was loving it. I caught Lisa at the final turnaround with just 3kms to go.

Since I hadn't made the most of the finish chute in China- way too stuffed- so I might have looked disproportionately happy this time! But a win is a win, and they certainly don't usually come around very often!

Thanks to Triathlon WA, Hayley and Brian, to the race organisers, sponsors, volunteers and to all of my fantastic sponsors. Lastly to Kristian, my husband and ironguides coach, who again tailored my training perfectly.

Thank you also to all of you that came up to me and told me you read my blog. I'm so glad someone is! Hearing this encourages me to keep going with it, and I promise to write more.

Most definitely time for a rest. No more racing now until July 12th- The Quelle-Challenge Roth.

Charlotte

On a roll!

I know it's crazy. I'm as shocked as anyone. I went into this race with no expectations, no pressure, I was just going to see how I felt. Well, I felt kind of good, so decided to go with it!
I was 4 mins 15 off Lisa Marangon coming onto the run and took the lead with just 3 kms to go...

Here's some pics, race report coming soon...

Charlotte

My Ironman China Report

Photo with Rasmus Henning, the Mens Champion.

In Chinese culture, the number 8 is lucky. The Olympics in Beijing were opened at 8pm on 8/8/2008. On Sunday 19th April at Ironman China, my race number was 8. And now I have 8 sunburnt into my skin!

Last year Ironman China was horrific due to “freak” weather conditions. No chance of that happening 2 years in a row! As everyone who raced has said, these were by far the toughest conditions I’ve ever raced in. I was at the media conference with girls saying “the hotter the better”, surely they wouldn’t have asked for this? Or wished this on all of us? A staggering 40% of the field did not finish.

Most people know that the temperature hit 45 (113f) degrees c, what most people don’t know is that the “heat index” hit 56 (139f)…Herein lay the problem.

I was hungry for the win, and determined to go after it! I was disappointed with my performance 6 weeks earlier in New Zealand and wanted retribution. I knew it was going to be tough. Edith Niederfriniger I think is very similar to me across all 3, and I knew Tereza Macel was on form after a strong race at the Singapore 70.3. Then there was Hillary Biscay, Mariska Kramer-Postma and Kim Loeffler too...we totalled 5 past Ironman Champions.

The theme of the day for me was racing blind and purely on feel. It’s the first time in an Ironman that I haven’t seen the course. I asked Belinda Granger, last year’s winner, if I should check it out. Belinda never checks out the course, so I wasn’t surprised by her answer- “if you’re confident about your biking, which you should be, you’ll be fine, and the run’s flat”. Now I couldn’t see the course, as it would mean I wasn’t confident.

Blind also meant no heart rate and no bike computer. I’ve raced my last couple of IM without HR and I really like it, but this was the first time with no computer too.

The swim was absolute chaos, a mass start with age groupers wearing wetsuits, the pros speed suits. We were told in race week that the river currents were strong- they weren’t kidding! Getting around the buoys was a mission- battling the current was mission impossible for some. Usually when I look up in a swim I can see a stream of athletes’ ahead- the direction to swim is pretty clear. This time I would look up to see swimmers scattered over a 50m radius- with no idea who to follow. We were being swept all over the place, and all choosing different lines. It was as if we were all told to go swim around randomly for about the right amount of time, and then we could get out!

I had avoided the river in race week. I didn’t want to risk picking up any bugs. So lap 1 was a disaster, I was 5 mins behind the lead female, Tereza Macel, lap 2 slightly wiser, a further 3. I swam a 54:59.

I was very happy that once on the bike I was able to take on Michael Phelps attitude from his book “No Limits”, the acronym “W.I.N.”- What’s important now? I put the swim out of my mind. Dwelling on the swim wasn’t going to help me on the bike.

The bike course was fantastic; it took us along undulating smooth highway, through villages and Haikou City. It’s definitely the sort of course I like- point and go!

I rode really well for me, a 5 hour 12. I had moved the seat of my Airfoil further forward since NZ, and I felt much more powerful. I caught Edith just after the first turnaround at 45kms, and then rode with her for the next 45, until she dropped me. It was getting hot. At this point I started to feel a bit average, and realized that I hadn’t peed. I needed to drink more. Until that point I was getting a 500ml water bottle at every aid station- every 30 mins. So I started slowing down at the aid stations and grabbing 2 bottles each time, half in the mouth, half on the head- absolute heaven. I chose to wear a non- aero helmet and am very glad of that decision. I came good, and finished the bike feeling pretty strong.

Tereza had flown on the bike, and was 16 minutes ahead of me into transition. But as I came in on the bike, the course follows the first 10km of the run course. I caught sight of her walking. This gave me a huge boost. On the flipside, I couldn't see a lot of running happening, and that was pretty ominous. The worst part of the run was the first 10kms, the heat was just so brutally intense, like nothing I've ever experienced. My head felt like it was in a vice, my hands felt swollen and my skin slathered in thick white sunscreen was all making me feel slightly sick. Somehow it got better.

There were more athletes than I have ever seen walking- and these were the 70.3 athletes too!
In the first 10ks I really wanted to walk, but I wanted to win more. That’s what kept me going.

I just concentrated on running- any pace. It didn’t matter, it was a start, and I was at least moving forward. I was breathing like a freight train, and yet I think I was clocking near 5 min kms, about 50 seconds slower than planned. I didn’t ever consider what the temperature actually was, or my pace- that was all irrelevant, I appeared to be gaining on the others, and that’s all that mattered. None of these facts would have got me up the road any quicker. They probably would have just killed me mentally! This was one of those times where it’s “best not to know”.

I was looking up at the sky- desperately searching for clouds! There were a few wisps, nothing more. But at soon as there was a slight bit of breeze, or shade, and the temp dropped just slightly, I picked up my pace. It was noticeably easier. I pushed when I could, and concentrated on just moving when it was too hot. I was suffering too, but not as much as others it seemed. I could see I was gaining on the girls ahead so I just kept working.

In that first 10kms I made up 10 mins on Tereza and was only just behind Edith. At this point I thought I could catch them. I took the lead at about 18ks. I really didn't let myself think about the win until I was at the 30km turnaround, I was heading for home and I could see there was no one coming to get me. I had been dying to look behind to get some kind of indication of the gap. I couldn't turn around- it would break one of my golden rules- never look back! Even though I counted 7 mins to Edith, I was so conscious of not cramping, or dehydrating that I remained really focused the whole way to the finish.

Nutrition was paramount. I made sure that I took on whatever liquid was on offer, and as much as I could. This was no time for being choosy! Most people were stopping for aid and so they weren't really prepared for anyone trying to run through the stations- so I just had to grab whatever I could. I was taking almost 2gs of sodium per hour, and made sure I had my High5 gels in small amounts- because I knew my guts would be more sensitive. There was no room for slacking off. I felt totally on the edge. I'm usually a peeing machine on the run- I think I went once.

I saw my friend Hillary Biscay, out on the run course, she was so excited to see me in the lead- she was awesome! There’s no crowds cheering in China- but I didn’t need it- there was Hillary- she nearly made me cry- so I shouted back at her “I love you Hillary!” I must have been delirious.

The finish chute was quite an emotional experience. 9 hours and 48 minutes worth of focusing was over- and I had done it! I crossed the line 1st female, 5th overall, and my 3:35 run was the fastest of the day- men included- and broke the course record. It could be my best ever day at the office.

I didn't think I'd win another Ironman until I was able to put together a sub 3 hour run. I've been training to do just that. So quite ironic that I ran one of my slowest times ever and it was the fastest on the day- crazy! Yes the course was flat, no I don't think it was long. It was just insanely crazy, crippling, elephant on your back- hot!

Ironman commentator Whit Raymond spoilt me rotten- it was my birthday the following day- and I think it has to be my best ever present. I’m not a “look at me” type, but for one day it was really quite nice. Thank you Whit.

After all our suffering, it was the best post-race camaraderie I’ve ever experienced. We were drawn together and had mutual respect for anyone who was out there- had they finished or not. For most, not finishing wasn’t a choice and they don’t even remember what happened!

Without a doubt I believe I won this race because of my attitude on race day. I’m bottling this feeling and keeping it safe. I altered my expectations and my pace with the conditions and how I felt. I was going to say, “I listened to my body”, I definitely did on the bike, but I had to ignore it on the run, or I wouldn’t have finished! Would I race "blind" again? Absolutely. Would I come back and race Ironman China again? Most definitely.

Thanks to all my sponsors for their support, and a BIG thank you to Kristian, my husband and coach, who prepared me perfectly for this race.

Charlotte

ironguides Australia and global
TP Therapy Australia and USA
Kestrel
Scody
BioCeuticals Sports Supplements
Nike
3T
Blueseventy
High5
TriTravel
Zipp
Timex
Oakley
Hypo2

I won!

I am so so so happy that I won Ironman China!

I just arrived home to lots of hugs from Kristian. He's pretty chuffed too. I'm a total zombie, with swollen eyelids that look like sausages. I had post race insomnia- as usual- then a late night packing- because I got carried away with relaxing and hanginf out just enjoying the moment...and then a red eye flight= zombie. Very glad to be home. Off for a quick swim now to wake me up and flush out the arms and legs. Even wearing compression socks I'm a bit puffy from the flight and I guess Ironman maybe?

Race Report coming soon. Priority 1, there is no food in the house!
Till then, here's some photos...
Thank you everyone for your good luck messages, and your messages of congrats. I really appreciate it. I don't win all the time, this is very special for me.
Race morning...the water looks deceptively calm!
Myself and Hillary Biscay post race. I passed Hillary at about the 100-120km mark on the bike- I asked her if she was ok- I didn't expect to catch her at all...she said "all good babe"- I think she'd have said that no matter how she felt- one tough cookie!
At Awards with the Melbourne gang, Ben, Gab and Dave. Ben was 5th in his AG, and really gutted it out, Gab unfortunately ended up in medical, and Dave was stoked at completing his first Ironman, regardless of a blowout on time due to a blowout in his knee! I just met these guys in China and we hung out all week- they were great value.

Giving my speech. Whit Raymond spoilt me rotten on my birthday. It was great. My speech making skills still need a lot of improvement- but at least I didn't waste a whole day stressing this time- I just did it. And I actually enjoyed it up there. It's definitely the best birthday I've ever had, and the best present.
This is going straight to the 'Pool Room'!

Ironman China

I’ve arrived at the host hotel in Hainan, for Ironman China. I’ve never stayed at a World Record breaking hotel before- and multiply that by 2! It’s has the World’s largest indoor spa and is the largest resort in China. I’m saving the spa visit for post race activities.

So the usual suspects are in town, and race week build up is hotting up. The weather however, has been pretty cool, no complaints.

I wonder sometimes why I chose to race in Asia? Ironman is hard enough without adding a communication barrier, a change in diet, water, climate and culture. But maybe that’s just why we all come. It’s an experience you don’t get anywhere else, and I think it makes the post race camaraderie all the better.

On our first trip to Haikou City to buy some groceries we witnessed some harsh Chinese living. A peaceful protest of older Chinese ladies blocked a street to all traffic. We were able to walk through, totally ignored, and be on our way. But we wondered what they were protesting about, we were told “land”. They were there for hours.

The road rules seem to be non-existent here. If you watch out of the front screen in your cab it’s like being on a roller coaster ride! Lots of swerving, cars driving in the opposite direction down hard shoulders, pedestrians stepping out, scooters, bicycles, water buffalo, goats etc…- total and utter chaos. It was hilarious, but so many near misses. I’ve been told that on race day the streets will be deserted- thank goodness.

I’m going on my first ride here this afternoon- with company! I would be terrified to go alone. I’m here without Kristian, but there are lots of Aussies and some of the guys who’ve been training in Noosa, Hilary Biscay, Luke McKenzie and Amanda Balding.

The Hotel has a great pool that’s perfect for lap swimming. I’m mindful of picking up bugs so the river will be saved for race day.

So I’m twiddling my thumbs a little bit. I’m not used to having so much time up my sleeves in race week. It’s nice, and I’ll have plenty of opportunity to watch my Rocky movies☺

Just confirmed- a 5th Ironman for 2009!!!

I'm fit and healthy, and waiting till July to race again seems like a waste. So I looked at the race calendar to see what I could do...

Ironman China! The timing is ideal.
One week full recovery from Ironman New Zealand,
one week getting back into training,
three weeks of solid training at full load,
one week taper.
Perfect!

The training I'm doing with ironguides is really allowing me to back up and race more than I ever have before. I'm only just 2 weeks post Ironman New Zealand, and yet I'm already back training, on a reduced load, and I feel really great.

I'm very excited. Race day is April 19th, and my birthday is Awards Night, April 20th! Wouldn't it be great to be celebrating an awesome race on my birthday! I may also be traveling with a good friend who's birthday is on race day- Pete, lock it in!!!

My year now contains 5 Ironman races, which is more than I've ever done before in one year, but I'm confident it's going to work. I'm feeling really good right now, so I'm going with it. After China I'll have a longer recovery before starting my build for Roth.

JUST DO IT!

Charlotte

Ironman New Zealand Race Report

I’m pretty happy and yet equally frustrated with my first Ironman of the new season. I’m disappointed that I didn’t mix it up with the Kiwis at the front of the race. I expected to be a realistic contender, but on the day I didn’t manage to put it together. I want to do it again! Can we do a replay? On a positive note, I’ve never been this fit at this time of year before, so it bodes well for the season ahead.

I am super stoked with my swim. I went off quick and instead of settling into my rhythm, I just kept up the pace. I got onto what seemed like a good set of feet, and kept looking ahead to check that we were attached to other swimmers. When a gap opened up, I bridged it and moved to the next set of feet. It felt comfortably- uncomfortable!

I did a 54.42 and exited with much better swimmers than myself. E.g. Lisbeth Kristensen who passes me in the pool in training with her legs tied together☺.

My plan for the race was to really have the best swim that I possibly could- so that my gap going onto the bike would be minimal.

I was 7 mins behind Gina Ferguson starting the ride in WA, and that was the gap between us at the finish. So if I wanted to challenge Gina I needed to swim hard and set myself up in the best position. I suspected Gina would be the one I would need to beat…

So when I exited the water in such a quick time I was really happy. We had a 400m run to T1 and I had a grin on my face the whole way! I was only 2.30 mins off Gina and Jo Lawn (the six time IM NZ Champion).

The plan from here was to bike hard, and minimise the deficit going into the marathon, so that I would be in striking distance to run them down.

Now I should have put the swim behind me and focused on the bike, but instead I revelled in it☺ I think I got complacent. I was so confident that it was going to be my day; I think I forgot that I still had some work to do! I actually recognised pretty early on that I wasn’t working hard enough, but I just couldn’t find the next gear. I couldn’t find my rhythm, and just didn’t get going. I set myself up perfectly and then let it go. It’s hard to explain what happened, as I’m still trying to fathom it out in my own mind.

I was thinking “I’ve got an A grade, now all I have to do is keep doing A grade work and I get to keep my A!” But I couldn’t, so my grade dropped, and dropped…

I rode a 5:21, and got off the bike in about 7th place, 16 minutes behind Lisbeth, who was leading, and 12 from Gina who was in 3rd. I knew that was too much time for the win. I changed my target to getting on the podium. I also planned to give the run course record a crack! It’s a 3:02 set by Lisa Bentley back in 1999. My goal for a long time has been to run a sub 3. I felt good getting off the bike, and wanted to salvage something positive from the race.

So I started the run focused on the pace that would get me a 3-hour split, 4.15 per km. The last few IMs I’ve done I’ve set off fast, but I wanted to even split this one, so the pace felt relatively easy. I was ticking off the ks, 4.13, 4.13 and 4.11 - right on target. The splits to the girls in front remained static, but I remained patient. I reminded myself how easy it is to run the first 21kms, but it’s the last 21 that really count.

So I kept tapping along, getting plenty of encouragement and positive feedback from the crowd. Kristian, who had disowned me half way through the bike, was happy again. He kept reminding me of my reward- he would cook dinner every night for a month if I ran sub 3. Heaven!!

So in the last 21ks I started making significant ground. I caught Bella Bayliss at about 25ks and lastly Lisbeth at about 38ks. I had reached the podium. My pace had slowed, but not as much as theirs. Gina and Jo were a long way up the road.

The crowd support was fantastic. The entire run course was chockers with spectators. At no time are you alone. Running towards the finish was great. I think they were surprised to see that it was me! My run was a 3:07, the fastest of the day, but off the pace for the record. My overall time was 9:30.

Congratulations to Gina and to Cam Brown, who won his 8th IM New Zealand- Unbelievable consistency! Gina and I will meet again this year in Roth, Hawaii and Western Australia- I won't give up!

I think my biggest take home message is that I can swim! I truly believe my past swim issues have been mostly lack of confidence. Well my confidence is now back! I need to continue to work on my riding, and if my run is to be my true weapon I need to run 3 hours. I think I could risk a little more.

These are all valuable lessons for the season ahead. I’m now a few days post race and I don’t feel like I just raced an Ironman, despite having very little sleep since! I’m already looking at the race calendar and plotting my next attack! My next IM is meant to be not until July- Roth, but I’m thinking that’s an awfully long time away…

An old coach once said to me "you know you're doing well, when you have to pee in a bottle", well, on Saturday I didn't quite reach my goals, but I had to pee in a bottle:)

Thank you all for your support, especially my sponsors;
Kestrel * Scody * ironguides * TP Therapy * Blue Seventy * Tri Travel * 3T * BioCeuticals * Zipp * High5 * Oakley * Nike * Timex * Compex * ART at Performance Health Newport * Hypo2 * Alkalife

Charlotte

3rd Ironman New Zealand...

I'm back home on the Sunny Coast after my week in Taupo.

I've come home with an overwhelming feeling that I missed my opportunity. I had such an amazing swim that put me in a great position, and I let the advantage slip away from me. I want a replay! I don't feel down about it, I just feel excited and keen to race again. I had the swim and the run, and I think I should have been faster on the bike.

So I've been a bit rash...and am planning to race again pretty soon! Otherwise I feel like I'm wasting my fitness. I feel really good, and seem to be pulling up extremely well. If I was in my 20s it would be a different story, but I'm 35, and have limited time left. So I want to make the most of my time now, and race. I've never been this fit at this time of year before, and I just want to go with it.

I'm still writing my race report- coming soon...
Thanks to everyone who sent me messages, and congrats, I really appreciate it, it so drives me on!

Charlotte

One More Sleep- Ironman New Zealand

Just a quickie to say...I'm ready.

I feel really really good and can't wait to get out there tomorrow.
I'm expecting big things.
Weather forecast is looking great.
I'm about to take my bike into transition...

If you feel like tuning in, there's live video feed on Ironman Live.

Thank you all for your support.

Charlotte

First race of the year- Geelong 70.3

I'm sitting in an Internet cafe in Geelong town centre, it's called "KFC" and I'm surrounded by teenage punks!:)
I don't do KFC, so Kristian took one for the team and ate the chicken, so we got the Internet password- thank you Kristian!

So what happened today? I think I did 4:29, which if you look at that time in isolation is quite good. My goal was to think only of the swim and the bike. I knew with the strong field that if I didn't nail these then it would be all over. And I guess the fact that my legs had nothing for the run could be considered achieving this!

It's quite tricky coming to a race amid IM training. I wanted a good result- but not at the expense of my IM in 4 weeks time. So I was allowed a mini-taper, and I definitely felt well rested. I was also allowed to avoid Kristian's TP Therapy stand at the expo and the 43-degree heat for most of Saturday! Yes 43 degrees and a sand storm- the expo was a disaster! But we certainly can't complain, there have been bush fires all over the state this weekend with more than 100 lives lost and over 750 homes destroyed. It's so very sad, and hard to believe that people were experiencing absolute hell, running for their lives, just a few hundred kms away.

So I read this newsletter from Dan Kennedy(marketing guru and entrepreneur), on Friday. He has this quote on his office wall...

"Every morning in Africa, a gazelle wakes up knowing, it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up knowing it must outwit and outrun (at least) the slowest gazelle or it will starve to death. It doesn't matter whether you are a lion or a gazelle. When the sun comes up, you'd better start running.
It's very important in the circle of life to be a predator, not a food item on the menu. Predators are optimists. What do you call a pessimistic predator? – Hungry. Very hungry."

So my mantra for the day was "I am an optimistic Lion"! I decided I was a Lion not a gazelle since I race from behind:)

I'm happy that I swam as hard as I could; I think it was around 26/27 mins. I stopped my watch accidentally on the bike, so think it must have been low 2.30s. Which I think was quite all right. My legs didn't have the "zip" that I had hoped. I just think the accumulated tiredness and fatigue from training took its toll, I know I gave it my best. Onto the run I felt like my upper and lower body were all out of whack! My legs weren't keeping up with my arms:) The legs felt tight and I just didn't get into my usual rhythm. That was disappointing since I can usually rely on my run strength, even after a tough bike.

I haven't looked at the results yet, because I know it will only make me angry! There was a disgraceful amount of blatant drafting going on today. Instead of having a whinge here I'm going to have a chat to the race officials to see if there's something that can be done to improve the fairness of the women's Pro race.

Good news from New Zealand in my in box today- we get a 15-minute lead over the age group field at IM NZ. You don't know how happy this makes me.

Charlotte

Ironman New Zealand

I've decided to race IM New Zealand on March 7th in Taupo.
When I'm out there freezing my wotsits off I might regret this decision:)
But right now, I think its a good one.

Lucky me, I get Kristian to come as my support crew. He won't be racing. So it's all about me! Neither of us have done this race before, so its something different. I like the look of the course, so we shall see...right now it's all about getting fit again, and I have plenty of training partners about at the moment to help me- more about that soon...

2009, what's on?

What shall I do in 2009?

I'm in the process of putting together my races. It's a tricky process involving timing, emotional ties to certain races, travel logistics and expenses, potential earnings etc.

I've locked in;

Geelong 70.3 8th Feb - I was sick when I raced here last year. I loved the course, and it suits me having lots of laps. I look forward to doing this one healthy! A great kick start to the year, with no pressure. This is unfortunately Australia'a only 70.3 event. This distance has never been my strength, but I plan on changing that this year! If I can get faster over this distance it will benefit my Ironman speed.

Quelle-Challenge Roth 12th July - I really want to hit this race fit this year. I also want to race it in good conditions and experience the real Roth. This is a good opportunity to go sub 9, and tick off that goal. Always a strong field here so I know I will be pushed to my limits to get on the podium.

Hawaii IM 10th October- This is my key race of the year. To many in the industry, nothing else we do in the year matters- just how we perform on this one day on the Big Island. I'm learning to love this event; it's addictive to try and race hard in these conditions and under this kind of pressure.
I want to improve on my 11th spot in 2008 and crack the top 10. To be up on the stage in Hawaii would just be amazing, amazing, amazing!

IM Western Australia 5th December - I want to win this one back. I love this race. It always brings out the best in me. I really want the feeling of winning here again and I want to get back the course record. Its a very special race for me.

There's potential for an IM in the first quarter of the year. But not decided which one yet.
I'd also like to race more 70.3s and shorter races. I've yet to explore the options in Queensland, but would like to get overseas to race too.
So we shall see what fits.

The race I really want to do is IM Canada. The emotional choice! I love the course, it gets great crowds and I have a fantastic home stay there. But the timing is terrible- the end of August. I'd just love to be able to race the Canada course well since it's such a toughy and so honest. Watching Belinda win last year inspired me to train to be able to ride like her. But it looks like it might have to wait for another year...

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.

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!

Charlotte


Kestrel * Scody * ironguides * Nike

Blue Seventy * TriTravel * High5 Sports Nutrition

Timex * BioCeuticals Sports Supplements

3T * Zipp * Oakley * TP Therapy

Aquashop * Compex * Hypo2 * Alkalife

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.

Taper begins again!

I'm now just one week away from my last race of the year, Ironman Western Australia in Busselton.

It's one of my all time favorite races and places to be. I feel like a kid at Christmas, I just can't wait to get there! It's my 5th time racing, on their 5th anniversary.

My training has gone exceptionally well in my new home on the Sunshine Coast. I don't feel like I'm at the end of the year, with any kind of fatigue. I feel just the opposite and am jumping out of my skin to race. My fitness has been building since August, and this time of year has historically been great for me. I've grown as an athlete alongside this race, almost always achieving PRs, which made it all the more special to have my first win there last year.

My taper is just one week long, which is perfect. I did a one week taper for the first time in Hawaii and it worked really well. Usually after a couple of weeks of tapering, I am in such a sluggish, lazy, relaxed mode that come race day, I almost don't feel like racing! And there is actually something hormonal going on that explains this. So shortening the taper to just one week allows me to be still in active mode, and on race day I feel ready to go.


If you want to come and say hello, I'll most likely be spending a bit of time helping my husband on the TP Therapy stand at the Expo.

Charlotte

The money shot

Victory at Port Macquarie

You may notice the speed to which good news goes to press as opposed to bad news!

Today I won the Port Macquarie Half Ironman, in 4.36. I was very happy and relieved to get the win. I was really nervous before the race as it was my first one as a defending champion and target on my head. I was pre race favourite and predicted by commentator Pete Murray to win by a country mile- even more pressure!

I’m feeling really good post Kona. I took 2 weeks completely off, and then put in a solid 2 weeks of training, more quality than volume. And it’s worked. I feel like I am somewhat back in race shape, in a very short space of time.
Thanks to husband and coach Kristian of Ironguides.net.

I had strict instructions to hammer the swim and bike. I did well in the swim, a 26.41, and not too far off the leading females.

I was really looking forward to the bike and riding my brand, spanking new Kestrel Airfoil SE, woo hoo! She is beautiful. However, it was only her second time on the road, the first being only 40 mins. I was sooo keen to ride her. I know you shouldn’t change things just before a race let alone a whole bike…

So anyway I had a couple of “mechanicals” that I am glad to say didn’t affect the outcome.

Throughout the ride I could hear scraping and scuffing. It was my front aero drink bottle hitting my front tire. A 47cm frame is too little for it. I thought about ejecting it. But with the way I organise my nutrition I really needed to have it.

Suddenly at about 25ks my position on the bike seemed to have changed. I was thinking, “What’s happened?” “Is it my imagination or am I now feeling in a bit of a weird position?”
My seat had taken a nosedive to a 45-degree angle! I was sliding forward off the front. I gave the seat a tug to see if it was going to come off. No, it seemed to be solid. So there was no way I was going to stop, I didn’t have time. There were far too many girls too close behind me. So I spent the remaining 70kms uncomfortable, continually shifting backwards, and wondering what toll this was going to have on my legs.
I did recall Bek Keat’s seat incident in IM Australia where she actually went on to win the race, so I thought I could cope for 65kms.
So after a challenging ride in pretty windy conditions, I eventually caught the leading female in the last 10ks, actually an age grouper. I really wanted to be first off the bike, and put in as big a time gap as possible between the trailing runners and myself. I have never been first off the bike before, it was a great feeling.

It was such a shame I didn’t get to fully enjoy the new bike. But it’s the first mechanical I’ve had in any race in my whole time in triathlon! I’ve never even had a flat. No, I’m not jinxing myself.
So anyway let my silliness be a lesson to you all! You don’t make changes that you haven’t had the chance to test just before a race!


I was really pleased with my run. I decided to go off quick, and really had to maintain it if I wanted the win. I was averaging just under 4 minute ks until I hit the hills. Tara Prowse was about 400 metres behind me, and I didn’t think she could go faster than that to be able to gain on me. It’s a time when you have to have confidence in your own ability and confidence that you know others. It’s a gamble. Lucky for me it paid off. I think she worked hard on that first lap to try and catch me, and faded on the second. I felt strong, and got myself into a rhythm, tapping along. I ran a 1.26. It’s a PB for me on this course.

I’m very happy post race that I don’t have much muscle soreness at all. It’s very surprising considering the undulating course. I put it down to my higher run cadence.- Best thing I ever did. Another thank you to Coach Kristian. (just trying to make up for forgetting him in my speech☺)

So I’m really confident that I’m well on track for IM Western Australia that is now only 4 weeks away. The style of training that I’m now doing under Ironguides means that I’m able to recover and back up, mentally and physically, in a shorter space of time. Which means more racing, which is what it’s all about.

Thank you to Bernard and Scody, who not only are the major sponsor of this event, but one of my major sponsors. I spent Saturday doing a photo shoot with team Scody; Tim Berkel, Adam Holborow, Bek Keat and Kristian, and had a lot of fun.

Another one of my sponsors, who also sponsored the event was High5. Again I had an excellent stomach and energy levels. Thank you.

Thanks to Craig and Nicole of Blue Seventy who were on hand race morning to make the final adjustments to my wetsuit, and to queues of Blue Seventy athletes.

Thanks to the local organising committee who are so passionate about their race. That’s why it’s one of the best. To the local bike shop, Gordon St Cycles, who helped me pre-race- and didn’t have anything to do with the seat!

Thanks to all my other sponsors; Kestrel, BioCeuticals, Nike, Zipp, Timex, Tri Travel, 3T, Oakley, Hypo2, Alkalife, Cep, TP Therapy and Compex and Daryl Philips my ART guru at Performance Health Newport.

Charlotte

Hawaii Report

Aloha from the Big Island.

I like to write my report a few days post race.
It gives me the chance to fully dissect and look at the race from every possible angle! And to experience every feeling; the happiness, the disappointment and finally the less emotional rational viewpoint.
Being rational is also a lot easier when you’re not totally smashed!

You will be pleased to hear I am not going to be so hard on myself this time:)
11th in the World in 9:41 is not so bad! Nor is being first Aussie female, when we are typically one of the strongest nations in the sport. My goal was to be in the top 10 at least, and I was 1 min 22 seconds off achieving it. It might have been less disappointing if it wasn’t such a near miss! But as I said, being less harsh on myself, I am confident I will return next year a better athlete, just as striving to win IM Western Australia forced me to improve, competing in Hawaii will. I know I am moving in the right direction being 5 places higher than last year, and 14 minutes quicker.

There were plenty of little breakthroughs and mini triumphs for me during the race, making me optimistic about my future in Hawaii.
I didn’t find the whole experience so intimidating this year. I’m more comfortable and confident about lining up with the best in the World, so going into the race I was much less stressed.

The swim I know I should have been faster. I found myself leading a group round most of the course, having missed the feet of the faster swimmers. I think it comes down to confidence at the start, and knowing I can go hard until I am safe and recover from the effort. I swam a 1.03 which is uncanny, since it’s the same as every one of my Hawaii races. (talking of uncanny- 9.41 and 11th is also the result from my last race in Roth!!) This is really where the race was lost for me. I gave myself too much time to make up. However, I was blissfully ignorant of my time having not started my watch, so it didn’t annoy me until after the race! I knew I was off the back, but I was in good company; amongst Sandra Wallenhorst and Heather Wurtele.
But I really do need to improve my swim if I ever want to be a contender here, unless I learn to ride like Badmann:)

It was my first Ironman, out of 16, that I have not worn a heart rate monitor. So on the bike I rode to feel. I’ve raced enough, and done enough race pace efforts in training without it, to know what that effort feels like. My strategy was to not kill myself on the way up to Hawi this year, but to turn it on all the way home. I still caught many girls on the way out, and I felt good. I was feeling positive and happy with how I was riding. I did get passed by Van Vlerken and Stewart, but their pace was just too quick for me to follow. Even before Hawi there were many casualties on the side of the road; Nina Kraft and Rebecca Preston. I don’t rejoice in other people’s misfortune, but it was good to tick them off:)
Natascha Badmann flew past just before Kawaihae, and I was actually pleased to see her, after all her troubles. I would later re-pass her, but told her how amazing I thought she was. She replied “thank you, and keep going, you’re doing good” and returned the positive energy back to me. She truly is amazing, and it gave me renewed enthusiasm.

Coming home along the Queen K there was a lot of cross wind and head wind. It was hard work all the way home. All I could do was keep pushing, and hope I wasn’t losing too much time on the rest of the field. The best part was that I felt good energy wise, and I was passing more girls on the side of the road! The heat didn’t seem to be affecting me, my stomach was great, and the nutrition was going in. My attitude was really positive all day. I was confident that I was going to run. Really run! I was off the bike in 20th spot, 7 better than last year, but only a minute quicker in 5.26.
So on with the Cep socks and Nikes and I was in a whole new race. I started fast, and flew through the first mile in 6.23. I felt really strong and was ticking off the miles, and passing some girls. I was focused on using every person in front as a carrot. I’ve been increasing my run cadence in training, and I think it really helped me to maintain my pace towards the end of the run. I felt good.

Once I had turned around in the Energy lab, I was on my way home, and I put down the perceived hammer! I threw off my visor! Time to give it everything left! There were lots of big names all within striking distance and it was really quite shocking. First I passed Kate Major, then Belinda Granger, Bek Keat, Jo Lawn and Sibylle Matter. It was very strange seeing these girls struggling, when they are all known for their consistently excellent results in Kona.

Coming into town to the finish, I was still going as hard as I could, but I was smiling now- I was finished! I thought I was 12th. I had no idea how far ahead the next girl was. The finish was amazing. The feeling never gets old, especially here. The Kestrel guys were there- super pleased, my Mum and Dad, Teresa Rider, I was happy. I gave a big smile as I finished- for all the friends and family back home watching online:) I ran a 3.06, a Hawaii PB for me.

I really enjoyed my day, and although I didn’t achieve the goals I set, I was happy that I gave it my best shot.
Hawaii 2009 training starts next week, on my new Kestrel Airfoil SE! I am full of enthusiasm to do what I need to, to crack this race.

Thank you to all my sponsors and supporters who I couldn’t do without.
Special thanks to the guys from Kestrel who really did overwhelm me with their support, taking us out to dinner and treating me like I had won the race! And Bernard of Scody who hand delivered to Kona my awesome race kit.
A super special thank you to Doug and Diane who invited us into their home, to train in a perfect location in ideal weather, giving us our best opportunity for success. Your generosity is so greatly appreciated.

I’ll post some more photos on my blog very soon.

Mahalo
Charlotte

1 more sleep

What's going through my head...?
Very exciting.
Very excited.
Looking forward to race day. I just want it to do it now!
I'm fit and ready.
I've had my best build up ever, injury and illness free. Now I just want to see how fast this engine that I have built can go.
Head is in a good place. I am happy and confident.
I've had plenty of rest, and a really good sleep last night.
My reward for doing well is having "that feeling", nothing material can drive me as much as wanting to feel that total happiness and satisfaction when you perform to your potential.
I am determined to be up on the stage this year, and it is "that feeling" will be driving me.

My good friend Michael Baker sent me this quote;
"Most people never run far enough on their first wind to find out they’ve got a second. Give your dreams all you’ve got and you’ll be amazed at the energy that comes out of you"

There will be nothing left in the tank this year.

Thank you to everyone who sent good luck messages, and to everyone who supports me. You know I really do appreciate it. I am enjoying my Kona experience much more this year, soaking up the energy. I know that I am very fortunate to be here, living this life.

This is probably my last post till after the race.

Mahalo
Charlotte