gavonskype says: whats up crazy ? lets do a quick interview, I’m struggling for blog material

Fraser says: got given one of those Compex things … u seen them?

gavonskype says: I heard they can do a 2hr run for you too !?

Fraser says: well, not found that function yet …

gavonskype says: Any truth in the rumour Faris al Sultan has banned the use of skins in Abu Dhabi?

Fraser says: Absolutely! … rumour has it - it is ITU rules but there are change tents in transition?!?! to change out of what i say!!

gavonskype says: change into speedos ??? I heard he also made a rule saying everyone had to race in speedos ?

Fraser says: not seen that one, but the rule which states the drafting zone is 12m is another gem pulled from nowhere!! Oh, and that a 5min pen will be given for ANY yellow card given … basically we envisage everyone but @£$% being given such a card

gavonskype says: oooooh, am i allowed to quote you on that in my interview !?

Fraser says: for sure ;)

Fraser says: however, the fact that the draft distance behind a lead vehicle has been clarly stated is a good thing, although it is only 35m?!? …

gavonskype says: Just get to the first selection point at 130km ! and then to the second selection point at 160k . . .

Fraser says: and then the next one at 180 ….

gavonskype says: If Rasmus is still about at that point everyone is in trouble !

gavonskype says: You wake up and its a rest day - would you rather wake in Stirling, Aberdeen, San Diego or Stellenbosch ?

Fraser says: Oh … good question that one. I reckon San Diego … its never too hot to ride after 10am there!! and the suntan isnt so harsh ;)

gavonskype says: even on a rest day your going riding !

Fraser says: But the Shire in May is also pretty good for kicking back

Fraser says: lets go Shire for rest days … San Diego for other days and Stellenbosch for mid Xmas and New Year festivities

gavonskype says: lets just go to Vida in Stellenbosch i say !

Fraser says: done

gavonskype says: what was the last interval session done on the bike ?

Fraser says: 5hrs with 3*20mins TT / 10mins easy spin - 160ks ….

gavonskype says: and interval run ?

Fraser says: 3*2k reps with 2mins recovery jog, 18k total

gavonskype says: mmmmmmmmmm lovethat

Fraser says: and swim???? - 400/3*200, 400/ 6*100, 400,12*50

gavonskype says: you put the paddles on during that swim didnt you !?

Fraser says: yeah … for the 400s … you got me

gavonskype says: you going back to Triathy in Ireland this year ?

Fraser says: its potentially on the cards but nothing is finalised unfortunately

Fraser says: could be in Kansas ….

gavonskype says: when was the last time you woke up with a sore head ?

Fraser says: sore head - eh, i actually rode 3hrs last Tues morn with a thumperr for some reason, it cleared eventually

Fraser says: anyway … i’m gonna have to shoot fav - hows the glute and did dondo smash it?

gavonskype says: indeed Dondo did smash it at the Global 11, I jogged today . . .

gavonskype says: Be careful riding for 3hrs with a “thumper” too

gavonskype says: although im sure its a strong look

Fraser says: aye very good … laters

gavonskype says: thanks for that

gavonskype says: compelling and rich

gavonskype says: gooooooood luccccccccck

gavonskype says: i feel a blog coming

Sometimes I wonder to myself should I be more detailed or CAN I be more detailed in what I do ?

When I chat to other athletes I sometimes think “sh1t maybe I should look for that extra 1% too”.

One such area with regard to this thought process has been my bike set up. Some athletes I know are very sensitive to subtle changes in position whereas I have always just sat on my bike and if it felt right I went with it. My seat height for example has been set by placing my heels on the pedals and cycling backwards - the height adjusted to that position when my hips just begin to rock.

“This feels good, it feels correct”

or sometimes

“How can something that feels so good be wrong !? “

( I quite often think that to myself, but maybe that’s a blog for another time, or maybe it’s something I shouldn’t go into ? . . . . yeah . . I should probably keep something’s to myself )

I was reading Conrad Stoltz and how he has finally ’come out of the closet with regard to sports science’ . . . and stemming from that it has become fashionable in Stellenbosch (and in www.Triathlonteam.org) to get a bike fit carried out at the South African Institute of Sport in Cape Town - Dan Hugo had also visited the Bike Tinker as had Mari Rabie . . . so I thought why not.

What if I could buy an extra few watts too ?

I had a physio screen (thanks Mum and Dad for making me symmetrical), the numbers were pumped into a magic formula and my Specialized SL2 was then measured . . . . the result ? I was actually more sensitive that I thought. In fact my own senses had been given a thumbs up.

Initially I was a little disappointed that there were no free watts on offer (good job Specialized !) but then I actually felt good that maybe, just maybe, I knew what I was doing in the first place - I guess I would have been annoyed had I been training all this time in the wrong positon.

I took the time out to find some extra % but it is February and so my main concern is the other 98% . . . on that note I have promises to keep and miles to go before I sleep

and miles to go before I sleep.

At the end of the first week in January in 35 degree heat I raced the TotalSports Terra Firma Challenge - my first outing of 2010. The orginal plan was also to be part of the 'All Star 7 man team' where we had amongst others Olympic Champion Jan Frodeno and World U23 Mountain Bike Champion Burry Stander. I was to compete on the swim leg but due to the strong winds it and the paddle ski legs were cancelled. I was left with the Terra Firma however - a 55km road bike / 13km road run / 30km mountain bike / 9km beach run.

Although in the end I won the event I have to admit racing felt a bit alien ! As soon as I started the road ride I new it was going to be a long day as I had left my legs behind in the last few days training. Sometimes you just have to suck it up though and keep the legs turning. My efforts were not helped with some confusion in the transitions which meant I was not given my special feed bag but thats a story for another day and I have already given out enough abuse to my soigner ! 4 hours without food makes for an interesting 9km run in soft sand as you can imagine.

I only have a day left here to enjoy the sun and I am looking forward to some time at home before coming back to Africa for a 10 week block before my first ITU race of the season - those 10 weeks will definately be business weeks, not as many nights in the restaurant and definately not as much red wine and gelato . . . well maybe some sneaky gelato

"Brain shock suspension, FSR FACT, 120mm travel, remote Trail Tune interia valve, Brain Fade and something about a SL Mag Hydraulic" - to be honest as an ITU Triathlete with little experience in these matters I hadn't a clue what he was talking about ! Supposidly the tyres were 'Caveman Proof' too but I think that is up for debate. As far as I was concerned it was black and I hoped I wouldn't fall off . . . . .

During my stay here in Stellenbosch South Africa I am lucky to have the use of a Specialized S-works Stumpjumer - and even though I am yet to see past it's colour and name I have taken a shine to it.

My training at the moment is mostly aerobic so I am logging at least three sessions per day - the mountain biking however is not being recorded in the log book as I informed my mountain bike buddy last night "I finished my training earlier I'm just here for the craic".

I really am enjoying hitting the trails - a secret form of strength taining and a mental release from clocking the road miles. I would recommend to any Triathlete who is looking for something to keep Winter training fun and interesting to get mountain biking; get out on a Specialized (borrowed if need be). . . . one of those black ones with the 'Brain thing ' which stops you from falling off

My training bike, a specialized tarmac expert, is having to be washed down on a near daily basis during my final weeks in Scotland before heading to warmer climes. My SRM read 5 degrees over the weekend and as the ride progressed I began to look forward to South Africa more and more. I have been logging some steady miles here over the past 5 weeks at between 250-270 watts and will start to focus more on the numbers as Christmas draws nearer.

This week I was involved in launching 'Ticamps 2010' with Irish Sports Management company Sports Academy International - www.tricamps.ie . I will be leading some training camps in early 2010 and am looking forward to it. During my end of season break I travelled to Monte Gordo in Portugal to reccie the area - and the location certainly fits the bill.

A quiet picturesque town with great new facilities. It's somewhere where a lot of European Running Federations send teams for warm weather training and with a brand new 50m pool it has everything we need. Even though I was only there for 3 days I got lost enough times out on my bike to find lots of quiet undulating roads in the National Park - often the best way to explore an area is to load your bike with 2 bottles and simply ride without a time restriction, that, and with a support car with an endless supply of chocolate on board and enough petrol to get everyone out of trouble !!!

The camps are at the end of January and come just as ill be finishing my first big aerobic base building period of training. It can be a long winter racking up the miles and so with a week in Portugal to plan my mind will be kept active and ill have a mental break from my own training before moving into a more specific phase to get ready for the first of the ITU World Championship Series events in Sydney at the end of April.

In an office somewhere in Vancouver they dictate the next 12 months of my and many other athletes lives. The 2010 World Championship series has just been released, starting off in Sydney in April before moving to South Korea, Spain, Germany, United Kingdom, Austria and finally in September, Hungary.

Added into the mix is the start of the London 2012 Olympic qualifying process - after June 1st points are collected and rankings are made over a 2 year period; slots are then allocated and teams are picked.

Points can not only be collected in World Series events but also at World Cups, Continental Championships and Continental Cups.

Lots of travelling and lots of racing to come now that we are under 1000 sleeps from the big show !

My first port of call will once again be South Africa for winter training. I leave my base in Scotland soon as the temperature drops here to single digits and my days start and end in the dark. Last year was my first time in Stellenbosch and I am really looking forward to heading back there.

Stellenbosch is a small University town outside Cape Town and as I found out last year is a small mecca for endurance athletes - not least with Specialized Athletes such as multisport athletes Conrad Stoltz and Dan Hugo and of course the Mountain Bike weapons Christophe, Burry and Lene . . .

I'm off to search out some sleeveless tops to help with some multi tasking

After just 1 week of winter training I had had enough !!! Week two found me in sunny Portugal exploring the breakfast, lunch and dinner buffet . . .

I was there as a guest of an Irish Sports Management Company - Sports Academy International. In recent weeks the company brough Muhammed Ali to Ireland. The 67yr old former World Heavy Weight Champion of the World visited the birth place of his great Grand farther.

Sports Academy are entering the Triathlon market soon and so brought my Specialized Tarmac and I to check out the hotels, sports facilites and the open road. It was my first time in that part of Europe and my first venture into sports consultation - "sports consultation" that's what I am calling it anyway !!! My Dad called it riding in the sun for enough hours to justify destroying the buffet . . call it what you want, I had fun.

My view is that life is about experiences - and with Sports Academy I hope to create an experience for athletes that they will not forget.

The British and Irish summer lasts 3 weeks a year - we have sun for the last week in May and then for the first 2 weeks of September.

My season finished early this year at the end of August and so I enjoyed some clear blue sky for 2 weeks - spending some time in Dublin before coming back to Stirling in Scotland where I base myself for portions of the year.

Murphy's law states that in nature nothing is ever right and if everything seems to be right then something's wrong. In my case everything in the last few weeks has gone right - I have caught up with friends, had a training kit and running shoe cull, had the sun on my face when I decided to ride, did some gardening, slept alot, ate alot, had a few social drinks and attempted some dancing.

Nature then decided that I'd had my fun. As I woke this morning the sun had disappeared, the temperature had dropped and the rain was coming in.

This morning I began training for 2010 - week 1 day 1

I have now come to the end of my season and admittedly I am at a bit of a loss. 8 weeks on the road - from Switzerland to London to Japan and home to Ireland.

At the weekend I took part in the Dublin City Triathlon in the Phoenix Park - the same location where Mr Armstrong graced the capitals residents with an impromptu bike ride last week. As is now the norm in Ireland the race had been sold out for months, the organisation impeccable and the enthusiasm abundant - the organisers even had an agreement with the rain to hold off until after the prize giving.

I always love to come home to Ireland to race and it was great to win in Dublin but now I have gone from travelling, training and racing to sleeping, eating and watching TV. I have a serious craving for junk food too as my body and mind rebels. I have only had 2 days of no exercise but its seems much much longer.

So my plans are to 'plan things'.

I'm thinking about a holiday but I am also thinking about winter training. I am thinking about some shopping but I am also thinking about cleaning my bike. I am thinking about the cinema but also thinking about if the World Mountain Bike Champs or World Triathlon Series will be on TV. I am thinking about a short swim but also ice cream. I am thinking about travelling to catch up with friends but also going back to bed. I am hoping the drug testers don't come for a third time in 3 days at am as I hoping for a sleep in. I am thinking about painting and odd jobs in my house but I wish someone would just do it for me !

In the end ill probably continue to do what I have been doing for the last few days . . . procrastinate

Just like Quentin Tarantino sometimes the official start to my week is a Wednesday. For no other reason than 'who says it should be Monday ?'

Last week and for the purposes of this blog was one of those weeks. Here it is in a nutshell :

Wednesday:

After nursing some blisters back to health post ITU World Championship Series London I ran a brisk fartlek of 1min, 2mins, 3mins, 4mins, 4,3,2,1, in the Surrey Countryside. I also swim for an hour in the open water and spun on my bike for 90mins before packing up to travel to Japan.

Thursday:

I travelled from London to Yokyo. Got picked up and brought to Yokohama. Un packed, went to the race briefing, a welcome party and to my bed.

Friday:

I left the hotel early and spent a long time riding around down town Yokohama looking for the swimming pool, breaking traffic laws and approaching scared locals pointing at a map. I swam an easy 2km, then biked for 60mins around the course. Broke more traffic laws. During breakfast in my room a note was put under the door "obey Japanese traffic law please".

I went for a second swim later in the evening on the race course as it was my only opportunity to do so. Got stung by a Jelly fish. Thought about getting someone to 'pee' on my leg.

Didn't.

Ran for 30 mins at 7.30pm, did some strides, got chased by a security guard who didn't like me running in his car park.

Saturday:

Rode around the bike course at 6am before the Ladies race. Swam another 2km. Had some de ja vu. Drank some coke, put on some compression socks and watched the Womens race on television. Snoozed, ate some rice and realised that Japanese men are the only men who purposely change their hair colour to ginger. Ran another easy 30mins. Watched some episodes of "The Wire".

Sunday:

Woke up at 6am and went for a 20min jog. Had a shower, ate some rice and some dark chocolate. Put on some music, put on my race numbers, packed my bags and gave myself a good talking to before heading to the race start.

It was 35 degrees and 100% humidity so I got into the swim warm-up as early as possible and stayed in there until as late as possible. Got stung by a jellyfish. Regretted staying in as long.

Swam in the first pack. Cycled in the lead pack and drank lots. Cursed from time to time. Ran from water station to water station. Looked over my shoulder at 9.9k relieved I didn't have to sprint. Finished 11th. Got some congratulatory text messages and a text from my sister laughing at the way I waved to the crowd crossing the line. Visited the man who pays out.

Put on some compression socks, drank some cola, had some ice cream. Packed my bike. Snoozed. Went to a post race party. Ate some rice. Drank some beer to dull the Jelly fish sting. Couldn't sleep.

Monday:

Got picked up and brought back to Tokyo. Boarded the plane and still dream of turning left as I get on. Watched Clint Eastwood in Grand Torino and laughed out loud. Walked through my door 28hrs later. Ate the biggest bowl of cereal ever made. Crashed.

Tuesday:

I am not 100 % sure yet but I think today is Tuesday ?

Twitter, facebook, gavinnoble.com, triathlonteam.org, WADA (!), my whereabouts are continually being updated. At the moment I am in Yokohama Japan for the next round of the ITU World Series. This morning I was riding on the course and was stopped at a traffic light when an old dude rocks up beside me with a fishing rod on a Specialized New York Langster ! He was the coolest old Japanese man I had ever seen - he checked me out as I was checking him out, he dropped a gear and totally burnt me off when the light went green ! That has been my Yokohama highlight so far.

This year the ITU introduced a new level of racing which is called "The ITU World Championship Series" - a 7 race series in major cities around the World, culminating in a World Championship final which this year will be held in September in Australia.

The series is broadcast live on televison and with an increased prize purse seeks to pit the best athletes against each on an on-going basis - ie. instead of just 1 World Championship per year where everyone turns up fit and ready the ITU hope to raise the level of competition throughout the year.

The new series has increased the ITU's appeal to sponsors with its live broadcasts, highlight shows and live streaming on the internet. The benefits of this increased exposure trickles it's way to the athletes competing with more market opportunites for sponsors. However there are negatives to moving our biggest shows from the established World Cup venues to captial cities such as London or Washington DC who do not have as yet a strong triathlon history- it will take a little bit of time to estabilish the events and more local promotion is needed. From an athletes point of view it is obviously exciting to be racing in down-town Washington but it is not very exciting to be cycling around Capital Hill with only our coaches in attendance.

More crowds I say, more marketing and promotion and more Japanese 80yr old fishermen on Langsters