Kia ora everyone,

Another week has flown by so I hope you have been training hard!

After my last post "benchmarking" I have received a few questions in regards to tempo trainers for swimming.

The tempo trainer is a small device that you place under your swim cap and it beeps an exact stroke tempo to you - simply swim and time your stroke to the beep or you can even set the beep to the time you wish to swim.

The Tempo Trainer Pro is an amazing piece of self-coaching equipment if you understand how to use it and have done a CSS test' (Refer to my benchmarking post to understand CSS testing) It's very easy to use but such a powerful way to develop your swimming and stay on top of your game.

Below is a good pacing set for beating the beep, set your tempo trainer to 50 seconds (This means you will be wanting to beat the beep every 50m for the below distance), once it beeps for the 50 you were on you head off again, for example: for 100m you wil leave on 1.40min, for 200m you will leave on 3.20min and so on (These times are based off my previous CSS time of 1.29')

Fins tempo trainer facts;

Audible Beep : Loud enough to hear in and out of water

Adjustable: Tempo can be adjusted by 1/100 of a second

3 Modes : Single beep from to 0.20 seconds to 99.99 seconds, Triple beep from 1 second to 9:59 minutes, Single beep in strokes/strides per minute

Perfect for Pacing : Consistent stroke tempo eliminates lulls in races or workouts

Multi Sport : Applicable for swimming, biking, running and more

​My recommendation is that if you are swimming by yourself this gadget will keep you on your toes, pushing times and over all help you with your pacing. Pacing is so key in swimming and for a $50-80 device you can make up 1-3 minutes in a race if you have never focused on your pacing or rhythm before.

If you decide to buy one (CLICK HERE) and decide to give it a go let me know your thoughts, I am more than happy to talk you through it or help your with times etc. to get you going :)

Until next time, happy training peeps :)

​Robo
​{I feel I need to give credit t Swim Smooth for data in the above and this is who my coach Russell Smith is certified by} - Click Here

I thought I would share my favorite set each week (When i have a favorite) I loved the below swim set and having the middle 400 timed really made you focus on form and consistency throughout the set.

Timed 400 #1: 5.51 minutes
Timed 400 #2: 5.48 minutes

Let me know how you get on!

Robo

Kia ora guys! I hope all is well.

​You may remember a few weeks back I mentioned I would to a post in more detail about my first Ironman experience which I’d title "Enjoy your first". If there is one thing I took out of my 2015 Ironman race in Taupo was that why go into an unknown race with an expectation of performing? Yes I know plenty of people do and achieve what they targeted but common, let's be realistic, a lot can happen over a 10-17 hour day and although prior to race day we put ourselves through simulations none of these really simulate the effort that you will actually put in on race day unless you have already experienced a race because it is so unknown.

Leading into my first ironman I had gone from being self-coached from a 5.15 70.3 to a 4.31 70.3, over a two year period with guidance from other athletes. 3.5 months out from IM NZL I started being coached by SWEAT 7. They helped me prepare mentally and physically to insure I went into the race with as much confidence as I could however, my last month of prep had been plagued with injuries; A carbon splinter going through my wrist from a stand up paddle board and injuring my knee through not investing in maintaining my body after big gear work which took its toll.

The whole time after entering the race I was calculating my swim, bike and run times to estimate what time I could do an IRONMAN in approx. 9.45 with a - hour swim, 5.15 bike and a 3.18 run which seems realistic when you think I was swimming 30min biking 2.24 and running 1.30 for a half ironman however, it’s a lot harder than expected let me tell you that!

I can remember coming out of the water just under 1.02 hours and I was happy with this! I felt great on the bike and I came around in 2.33 on the first lap and I can remember thinking I'm going to own this! I tell you what, the second lap on the bike was hell, and mentally I started to lose the battle when we had to loop down and around the race course on the second lap plus the wind picked up. I slowly stopped taking in my nutrition and then at the turn around point I started having chronic pains in my left hip. The second lap took me 3.06 hours to complete, with every pedal stroke I was in agony and I went into a negative place... Why? Because I felt disappointed due to setting high expectations, even though it was my first IRONMAN, in some ways by setting expectations I had set myself up to fail, by something going wrong which was out of my control I almost lost the reason why I do this sport in the first place, which is to challenge myself and grow. I struggled to get my leg off the bike as I got to transition because I was that sore and stiff. I came out of transition and onto the run and thankfully I was pain free and I was running well for a lap until I started to hit the wall, the pain and emotional drain took its toll and I started to walk/run. At this stage I had a few choices either put my head down, sulk and be disappointed or do what I think I do best which is enjoy my time and make people laugh.

Guess what I chose? Thankfully when I look back on the day I decided to embrace everything, laughing with the guy with that damn pot he bangs year after year, supporting other athletes, people running around in tutu' having a bit of fun at the air stations and even helping people that are in my age group who were laying on the ground, I got them up walking with me when I was. I had made the decision to forget about times and all expectations and just make the most of it and make sure I smiled for my family and friends who were supporting me throughout the day.

I'm damn glad I did at the time because now when I look back on the race after being out of it for a year, I am pumped to see way I can do come 2017. 2015 ended up being about ticking the box and I achieved something I had set out to complete so now it is about continuing that journey and aiming to better myself. Although knowing I've done it won't make it any easier it sure does make me smarter about the way I will train and race the event due to knowing what to expect.

So in summary if you ask me "Should I do an ironman" I would say hell yeah you should! Just be smart about it, enjoy it, embrace the feeling, the atmosphere and if you are wanting to be competitive go in with no expectations other than racing your race and the results will flow, as I said to my mate Tim Ford the other week after he had a "disappointing race" I just know from personal experience racing my time can destroy your race. The level that you are at in the age group you should be racing for places and with that will come the time. You are no longer a middle pack racer just solely focusing on bettering himself. You won races and catch podiums and with those have come the results.

Until next time, train hard, have fun and keep in touch :)

​ROBO