Dear Conor Murphys Dad,

Conor was pleased to read in Ger Hartmanns book that the first Triathlon in Ireland was indeed the one in Craigavon in which you told Conor you helped to organise … “I thought he was talking shit all these years”. However I always thought the first Triathlon was in Greystones a year later in 1983 ? Conor is looking into it further. We are just back from some hill repeats. Half way up one of the 40 second efforts Conor remarked “This would be a great place to propose to a girl”

Don’t get me wrong Mr Murphy, the sun was setting over the Castle and we could look down over the City, but there is a time and a place for that sort of stuff ! I didn’t respond as .. well . . we were running hill reps. Everything else is well.

Dear Sports Psychologist,

I am having a weird dream at the moment. I am last to be called to the pontoon for the start. But I notice on my jog down that there is no water. I take a position to the right of Supanov from Ukraine, he looks psyched up and ready to go. The Pirates of the Caribbean music is still playing and there is a lot of urine running down the inside of the athletes leg on my left – I assume he cant see any water either ? or maybe it is the music that’s doing it ? My head is screaming WTF but when the gun goes I have no choice . . just before I dive onto a rock I wake up . . . please explain. All is not well.

Dear Martina

I hope all is well in the gym. Our circuits are going well out here in Spain. We do not have the use of any tyres though nor is it raining. I tried to incorporate some hurdles but my training buddy was having none of it. I hope all is well and that the Dublin footballers are not leaving the gym in a state. I was observing them one day before Christmas and there doesn’t seem to be much difference in how they prepare for their sport compared to other athletes, some potential Olympians in there that’s for sure. They just left a mess was all. Anway, hope to see you soon.

Dear Bryan,

I emailed the authorities and they told me unofficially that there are moves to impose 15 second penalties in all short course racing if anyone is thought to be using 5 finger technology. So be careful, those things could end up costing you time as well as making you look like a bit of a tit. I hope all else is well.

Dear Sir,

I have updated my whereabouts so everyone should be able to see where I am for an hour a day until the end of March. Did I tell you I had my first ever blood test recently ? Blood went everywhere. I wasn’t too impressed as you can imagine. The Doctor got nervous on his second attempt and the needle left a bit of a bruise. I wasn’t too impressed. It then took me 3hrs to be able to go to the toilet. In that time my breakfast had digested so the tester had to accompany me as I went to sit down in the bathroom. I wasn’t too impressed. The indignity of it all. I guess he wasn’t enjoying it either. That’s all I have to say about that.

Dear Mum and Dad,

Although I am on a ‘training camp’ it is acutally saving me money to be in Spain. For example coffee is only 1 Euro and I am not having to buy any Vitamin D. I am looking into Spanish lessons. I was walking along the front and a guy said to me

‘have you a euro for a sandwich ?’

to which I replied “show me the sandwich” ?

We both became confused.

One more week and we are off down to Granada – or should that be up to Granada ? All else is well.

Is 10 days the perfect amount of time to spend on a camp? I guess it depends on a number of factors – for example the location, the weather, the company or the plan. What is enough time to get an overload or stimulus without over doing it ? When it comes to altitude they say 3 weeks minimum. When you only have 30 days at home in a year has your life become just a series of camps ? Are they then termed camps? Or is it just where you happen to be   . . . I am starting to confuse myself as I ramble.

We have just spent 18 days in my beloved Aguilas. I reckon that was enough this time around. A change of scene and knowing that the change was coming was perfect. In the past I became a little bit stale, staying for too long, getting very fit and then losing it or getting fit and then getting injured. The stimulus is no longer there and maybe to my own fault I am not good at taking days ‘off’. Or maybe I has handicapped with a lack of knowledge when I was younger. I definitely did a lot of trial and error !

I read recently that the same key session repeated 3 times maxes it out – in order to progress the session needs to progress. Alterations are needed as the body becomes familiar to the work load and/or will break down under constant load. To go harder, longer, change the recovery times, change the cumulative loads, change the emphasis/goal or simply change the environment.

Nearly 3 weeks is a long enough time to spend with anyone in a hotel suite – especially just 2 athletes and especially when 1 of those athletes is me and neither of us are particularly attractive. .. . ‘speak for yourself’ says He ! Alas he survived the final days through switching off into books and not entertaining my rambling.

The initial excitement of the hotel buffet had worn off and our dinner chat was becoming stale. Initial gentlemanly conversation-topical, informative and sometimes witty – descended towards the gutter, random questions, mumbles and stating the obvious as physical and mental fatigue crept in. Three esponces became the norm in those final days and I myself (being immature) quite enjoyed seeing which of the following responces I would get after a random outburst or musing

“Strong look”

“I wouldn’t rule it out”

“Dislike”

When I presented myself in the socks my Gran got me for Christmas . . . there was a sarcastic ‘strong look mate’

We carried out the plan and got the work done – it was just enough to measure it as a success before moving on to a different stimulus.

For the past week our Facebook fans have had the opportunity to pose their questions to top Irish triathlete and Olympic hopefull Gavin Noble.

A big thank you to Gavin for taking the time to answer some questions

before his next big race on the Olympic test course in London.

Q&A

Q) 21st ZENtuary Health: What do you do in your down time? 

When

I am not training I am usually procrastinating, pottering, dreaming, planning,

watching movies or sport on TV, shouting at the TV, satisfying my sweet tooth

and if I get the chance ill use any free time I have to go home and catch up

with my family. I guess the usual sort of stuff.  I try and find things to

do that mean I don't have any time to spending gardening . . . as a last resort

I'll do some stretching. Stretching is 1 above gardening on my least favourite

activities. 

Q) Aidan O'Callaghan: Do you get to keep all your bikes and if

so what do you do with the old ones?

I

have a few bikes here in Stirling and at home in Enniskillen - I have to admit

my favourite out of all of them is my Crux cyclocross bike and its currently

hanging up in the bike room. Sometimes a transfer request comes in for some of

the bikes and if they are not getting much game time we come to a settlement. A

bike needs to be ridden after all.

Q) Ena Quinn: What's the toughest training session you do?

So

many tough sessions ! Sometimes I think though that the really tough ones are

those that 'need to get done' even when I'm knackered or the weather isn't

great. Sessions like the steady run miles or a swim when im feeling heavy and

lethargic. Those are the sessions I do not enjoy and so find them tough. As

long as they are adding to the account Ill get them done. Tough sessions that I

love to do are harder runs on the track with the running club (the tuesday

before Triathlone we went through 5x1km in 2.49 on a 5min cycle - a tough fast

session but enjoyable) or a chaingang with the cycling club - having others

there and competition in tough sessions really help my motivation and bring me

on. At the moment Chris Jones has me doing a long hill rep session (short

hills, tempo running, medium hills, tempo running) which is a killer and Tommy

Evans likes his 60mins in the sweet spot (just under threshold) sessions which

aren't really really hard but are just sometimes a grind - the sort of session

that needs to be done but I might not enjoy.

Q) Ger Kennedy: Do you ever go to a chipper?!

Best

chipper in Strling is the Golden Bird - super sausage supper - it's more of a

winter than a summer thing mind you ! Friday night in the Noble household was

always takeaway night . .  its a good tradition.

Q) Evan O Connor: What advice would you give for someone’s

first triathlon?

Be

prepared - do not use anything you haven't used before. Get a good helmet and a

wetsuit that fits properly (you can hire, buy or lend). And above all do not be

phased by Peacocks - dudes who look the part and maybe have a good tan.

Everyone has the same thoughts and concerns before a race - everyone. The more

you enjoy the moment the more times you will come back.

Q) Tadhg Cronin: What’s the toughest course you’ve raced at

home and abroad?

Best

course in Ireland I always thought was in Cushendun ! You might have to be a

bit old school to remember that one - it was a rough sea swim, very hilly bike

and a cool multi lap run. At the moment I think maybe Dublin is one of the

tougher courses -  especially with the 'off road' run were I find it hard

to get a smooth rhythm. Aboard the hardest race has to be in Madrid or

Mooloolaba - the first World Cup of the year in Oz and then in Europe - always

very fast swims and hard bike courses . .  there is no hiding in those

races.

Q) James Ironman Dunphy: Have you ever tried liquid carb

loading? For example yazoo?

Not

too sure about that one - although anything with chocolate milk involved needs

to be investigated ! I try and keep on top of hydration especially before races

 . .

Q) Wayne Raphael Reid: What is your favourite triathlon

discipline and distance to compete at?

As I

always say that depends on the weather and the company. - and maybe energy

levels. I really enjoy all 3 sports. I have only raced in 1 half ironman

distance (the lost sheep) and it is something I would like to do more of.

Q) Eddie Brennan: Have you a set pre-race meal plan, if so how

did you come to settle on it and lastly what is it?

I

wrote a blog recently on my nutrition - I have a simple pre race meal of oats

and something to make the deal sweeter. I can carry oats all around the world

and I like to get some in me around 3hours before the race start. I think

sometimes people over think these things and do unusual things before a race.

Ill have some coffee too and some Lucozade handy to keep me going. I have

a run coming up in 3hrs time and I have just finished a bowl of cream rice (i

was out of oats ! . . . my last supper is always carbs, little bit of protein

(maybe a bar) and never something that would leave me 'full' up. 

Q) Paul Donnelly: What’s the best way to increase your speed on

the bike over shorter distances (20-40km)?

Short

term I think some time trialling - short 3-5min efforts at your best effort (eg

6x5mins)  - but if you have more time and especially over the winter then

simply more bike miles makes you faster on the bike. Ride hilly routes, ride

with a group and if your feeling good then push the pace. Getting used to

'suffering' makes you a better rider !

Q) Darragh B: How do you measure power when cycling? What do you use?

I

use watts and currently I use a quarq power meter . .  as i train alone

sometimes and other times with my mate shadow, using the watts gives a focus to

the ride . .  it also allows my coaches to keep a track of me . . . I have

yet to beat shadow. some day.

Q) Kilkenny Tri Club: What's

your favourite tri race course in Ireland and why?

Favourite

Triathlon in Ireland has to be Athlone - I think its because of the atmosphere

and there are always so many athletes. Like the ITU hamburg race it takes

over the town and that's great for the athletes.  Other races like Dublin,

Kilkee, or Triathy are very enjoyable and expertly organised - ones which I

always recommend to athletes I meet on the circuit - we are very lucky in

Ireland that for a smaller nation we have so many great events. Athlone stands

out because of the great memories I have from there and as I said its very

motivating to perform in front of a big crowd.

I have to admit that whilst travelling and racing over the last 2 weeks I found getting my nutrition right quite difficult.

Normally :

I eat a big carbohydrate based (pasta, maybe a pizza) meal 2 nights

before the race (I normally have this day as a rest or travel day too)

and then eat regular light meals in accordance with how much exercise I

do on the day before the race (I try avoid meat but keep up my protein

intake).

I take on some hydration formulae (eg Lucozade hydroactive or

dioralyte) each day from 3 days out. And if it is hot and humid like in

Asia Ill take some with my evening meals.

On race morning I’m having some oats and a coffee 3-3.5hrs before. I

am sipping on water and about 2hours out I have a (or maybe just half)

Lucozade recovery bar which has both protein and carbs.

From then on ill have with me a light mix of water, salts and a small amount of caffeine until race time.

15-20 mins out I have a gel and some water and that’s me.

I have 2 bottles on the bike and an energy gel for an Olympic

distance race. As soon as I can Ill start to drink my water and ill take

my gel about 15-20km in. I aim to have my first bottle in me by 25k.

From then on in Ill drink from my

second bottle which will have a simple sugar solution with some

caffeine in there. Simple sugars which will be absorbed quickly . . .

there’s not much blood in my stomach at this stage to break anything

down and the little caffeine gives me that boost before the the 10km

run.

I supplemented

with a quality omega fish oil  during my trip (especially post race for

their anti inflammatory properties) and ZMA before going to sleep. As

soon as my race in Amakusa was finished I was back in my hotel taking on

some fish oil, water, protein and carbs. The Weihai race began within

30mins of me crossing the line ! I made it back to prize giving having

done a jog and grabbing an ice cream bun …. I had earned it !

Travelling presents problems to my routine. I am not a big fan of

eating ‘the unknown’ before a race and as I am travelling alone most of

the time I have to be wary of not eating just because I am a bit bored !

A coffee and a biscuit to pass some time . . . guilty.

I have starting bringing with me my own porridge oats, energy bars

and gels so that my pre race breakfast can always be the same . .  but

the days before are just as important and it is not easy.

Race morning came and went and I was feeling good. However I was

feeling sluggish on the run. Of course the demands of the course and the

competition make it very hard . Plus I  had raced only 5 days

beforehand and had almost of a 4 days of travel. But nutrition plays

it’s part.

In Asia I found myself eating mostly out of a ’7 eleven’.  Pre packed

rice triangles, yoghurt or flavoured milk, simple breads. . .  it was

nearly impossible to find fresh fruit or veg and I didn’t want to spend

too much time wandering around. And in China I tried to stay away from

those foods which would have been washed in tap water before being

served . . . that left me with limited options. I wanted to avoid

anything that I didn’t know 100% what it was and so I found myself

snacking more …. biscuits, rice, pizza for dinner. Too much simple carbs

and not enough nutrient dense foods.

I was always ‘eating on the go’. My body clock was a bit out of

whack. I was hungry at random times. I was moving between hotels,

different beds, flights and eating plane food whilst trying to remind my

heart and muscles not to switch off completely.

It is not easy but you have to be able to deal with such things when travelling and racing.

All the little things add up.

“I feel the need, the need for speed”

supposedly – and this is just a rumour – someone shouted that during a Specialized Engineers meeting.

That was what Maverick and Goose would shout before they went to shoot down some ‘migs’ in the movie Top Gun. But then during a training exercise when they were chasing Jester something went wrong, Goose ejected and died on impact.

Zero Craic.

In Top Gun, Maverick and Iceman don’t get along – Iceman thinks Maverick is dangerous “thats right ! Ice … man . . . I am dangerous“.

Iceman is played by Val Kilmer.

You might know Val from from other movies such as Batman Forever or Billy the Kid and he also was the voice of KiTT in Kinight rider. Awesome. More recently he played a role in “Kill the Irishman” – a movie about Irish-American mob boss Danny Greene.

Danny Greene, you didn’t want to mess with him. Danny got up to all sorts of mischief during a gang war with the Italian Mafia in the 1970s in Cleveland.

Growing up around this time in Cleveland was Tracy Chapman and she loved music. In 1988 she released a self titled album – Tracy Chapman (which I have to admit to owning). My personal favourites are ‘Talking about a Revolution’ and  ‘Fast Car’.

I certainly wouldn’t describe my car as fast. However I was watching a triathlon on TV last week in which British F1 driver Jenson Button was racing – he drives a fast car – it’s made by Mclaren.

McLaren is a Formula 1 Team and their Technology Centre helped design my 2011 bike.

They call it a Venge.

I will not pretend to know about cambered airfoil x-section

seatstays, high modulus carbon or ply patterns. Nor would I be able to execute a review in the style Bikeradar or Cycling Weekly/ Mark Cavendish  …. but I was able to get to it from Top Gun and that should count for something ?

My Shiv-Sl3 love child is gangster light, stiff, aero and very pretty.

The following race report is a mixture of the truth, the theory of relativity and my own meandering thoughts. I may go off on a complete tangent . .

I finished 2nd yesterday in ITU Amakusa (Japan) and when I think back upon the race . . I was awesome.

Seriously.

I was.

How is your Japanese ?

Nihon ha subarashii kuni desu. This means ‘Japan is a

wonderful country’ (I hope ?) and it is. It is number 1 for politeness

and tarmacadam. I asked an old dude why he always wore white gloves ? He

bent over and looked at the ground beneath my feet and inspected it for

dirt. I looked down too and agreed . . . great piece of road. Even the

cars are built smaller so the roads remain baby smooth. My only faux pas

all weekend was to ask my taxi driver what kind of a car he was driving

? Is this a Daihatsu ? He gave me a look that nearly broke my arm and

replied “Daihatsu is Korean”.

Anyway . . the race.

It was possibly the longest briefing ever. The briefing was awesome.

There he is, Ben Shaw . . . nice hip, nice feet. Is he doing backstroke ? The swim was awesome too. I had a good start and the Ireland boys dominated apart from 2 Canadians, a Korean and 2 Japanese.

With a nice 60sec buffer out of the swim a small group of us got away

on the bike – I am sure I don’t even have to tell you how awesome my Venge is (awesome beyond your wildest imagination) – an easy enough out-and-back course along the coast.

Isoide! I would shout at the 2 Japanese amongst other things.

A swift enough transition and a hilly 10km 1 lap run. Hauling nearly 10kg more than those Canadians up every hill.

I held a 30m lead for 9.5km. Running a bit scared. Not wanting to

look back but listening for footsteps in the rain, checking reflections

in the windows (bloody small car windows i couldn’t see anything).  Just before the finish I was set in a pace and there would be no response when Kyle Jones surged past up the final hill (I was buggered by then).

The camera adds 20 pounds (wish I could photoshop some extra hair, a bit gutted about the reced)

YATTA ! (yaht-tah)

Yatta is what you say when you feel good about something. Getting an

ITU podium, giving all you had to give at a moment in time, being

pleased with your effort, a feeling of accomplishment, finding a 10 euro

note in an old pair of jeans etc … all Yatta material.

I have a little sense of Yatta. I’ll be honest and say I am on an ITU points hunt. In

a perfect world I would not have had to race in Japan (I’d be more

awesome than I currently am) but there is a bit of a scrap going on

between athletes outside of Great Britain, France, Germany, Russia, USA,

Australia and New Zeland. I need the points to get starts, I need the starts like everyone else to qualify for London 2012.

ITU Amakusa, it wasn’t WCS Madrid, I was awesome.

Seriously.

Onwards with my half packet of oats and 2 Lucozade energy bars to China

10. Carron Valley

The shortest ride but again a staple diet ride in the Shire. I like

to ride it feeling fresh, riding the short hills hard and descending back into Stirling with a healthy average speed. A ride you can do to

“sort things out” . . .  clear your mind by stomping on the pedals.

9. 4 Passes (with a tailwind home)

I did not ride it regularly when I was in Stellenbosch but i did like it. If the wind was right of course 

Some beautiful scenery, a well placed farm stall and always great

company. It is always satisfying to finish a ‘4 passes’.  Job for the

day done.

February 28th dear diary: “Bike, 4 Passes, 4hr 30, V hot needed more fluids. 1st time this year. solid loop”

8. Leysin Loop

A teamBB favourite. A hilly loop starting and finishing in Leysin,

Switzerland. You pass through Gtaad - one of the most exclusive ski

resorts in the world. The coffee and cake there isn’t very economical

but it is good. Residents of Gstaad have included Liz Taylor, Michael

Jackson, Grace Kelly, Bernie Eccelstone, Roger Moore, Mary Poppins Maria Von Trapp Julie Andrews . . . yes the Leysin Loop - Girls in white dresses with blue

satin sashes, cream coloured ponies and crisp apple streudles, these are a few of my favourite things . . . when the dog bites when the bee stings . . .

Do you know the song ?? Did you see how I went from the Leysin loop to Gstaad to Julie Andrews to ‘the sound of music’ ?

C’mon keep up.

 7. Gleneagles

There is no such thing as bad weather in the Shire only the wrong choice of clothes (and November through to March).

The Gleneagles ride is a staple in the diet. Only a few times have I

got my clothes choice right as the weather normally changes half way

around. Out through the foothills and on to Dunning Glen. I always

struggle a bit going through Auchterada no matter how

easy the pace is. The Scots call Auchterada ‘Lang Toon’ because of the

1.5mile main street. The other day Maccer’s (my flatmate and training

partner) called me a “dafty” - could he be any more Scottish ?

If we have a visitor to Glencoe road and we want a spin in the countryside we normally head for Gleneagles. “Next day I was able to show Keano around

the Shire. We rode one of my favourite loops on Monday morning around

Glen Devon and Gleneagles . . . and to Maccers’ disgust stopped in

Bridge of Allan without him for a cheeky coffee and a rocky road”

6. Lubrin

You have to ride the Lubrin loop in Murcia ! Along the coast road from Aguilas, into the lemon fields and up the climb. Heading back

towards Pulpi for a coke and emergency bar.

Get yourself to Alicante first, let me know when your free, we’ll ride to Lubrin and with a couple of euros we can get dinner and a

beer from the Wednesday euro menu. Between December and February is good

for me.

5. Morgan Hill lunch time ride

Where else in the world do the employees descend into the cage around

noon to pick up their bikes, suited and booted for a 60min lunch time

shoot out ??? Specialized HQ in Morgan hill.

For me it was worked out perfectly as I needed some sharpening before

racing.  I liked to arrive a little early to spot some of the new or

next seasons equipment that was being tested. I liked that I didn’t know

where I was going. I liked that maybe 50 guys would start and only 5

remain. I liked that everyone was enjoying it. I liked that on a Friday

the lunch time Champion jersey was awarded. I didn’t like it that I had

no idea where the finish line was ! Iloveachaingang.

4. Pontresina ‘The big loop’

I had sat on my brothers couch for a large part of the Summer losing

my mind and fitness. I joined the Irish Team in Switzerland and did the

loop. I ‘died’ 20km into the final climb with 20km still to the top. It

felt great. I struggled all the way up.

I was in the Swiss mountains a million miles from ‘bowls of bordum

cereal’ and coffee, daytime TV and poking around with my injured knee.

My body was working again. It was being shocked back into action. Heart

rate rising, power to push the pedals dropping, motivation rising,

happiness being restored. It was the start of the 2010 season (again) in

late August. 

I had a tailwind home. A few times I looked down to check if the chain was still on.

3. Dukes Pass

On a sunny day in the Shire, Dukes Pass is a pleasure -or- ‘if in doutbt lets just do Dukes’

- you know what your getting and it’s all good. Winding along

Loch Vennachar and into Aberfoyle. If we are stopping in Thornhill mine

is a ‘chomp or Scottish fudge’, I earned it.

2.  Sally Gap

It took me a few rides to find the sally gap. A famous part of the

cycling world in Ireland. I rode it one day when I probably shouldn’t

have. It was a few days after it was muted that I should have a surgeon

poke around inside my knee. I headed out on my specialized in the sun.

30 mins turned into 60mins. I stumbled upon Johnny Foxes pub where pints

were being drunk and fiddles played. I spun along lost in my thoughts

waiting for my knee to tell me it was bad idea. I raced the buses home

through Dublin City centre.

Previously I wrote

that the Sally Gap beats the Stelvio and in many aspects it might. But

if I let my head rule my Irish heart the Stelvio is probably that bit

more memorable . . . even though it is not a loop !

1. Stelvio

Starting out in Pontresina Switzerland we climbed the Bernina Pass

and descended into Lavigno and Italy. We climbed again, we descended and

then began ….. A ride that I had wanted to do for many years. A ride

that I knew I would remember. A climb that I can say ‘yeah i rode that .

. great parma ham at the top eh”. Although it was not a loop (and

normally it HAS to be a loop) it’s epicness made up for it. Thankfully

we had backup vehicles who met us at the top for pizza so we could drive

home !

It took me 3 attempts to find the ‘Sally Gap’- I left without asking anyone or looking at a map each time - the first time I ended up in Malahide …. don’t ask !

I planned a trip to the ‘Stelvio’ on the plane to Zurich. I checked and double checked the map before we left as it wouldn’t have been cricket to bring the Irish Team on a 3 day wild goose chase.

Sally Gap: It was a beautiful ride, maybe not epic but it was a LOOP

It was Epic, we did have the best pizza in all the land at the top, we did ride from Switzerland into Italy, I will always remember it . . . .

BUT IT WAS NOT A LOOP and I probably did need the support car.

Sally Gap wins !

a quick update as we approach July . . . and supposidly the heights of summer (I am in switzerland at the moment and it was 4 degrees this morning !)

Before arriving to the Swiss mountains I raced in the Nokia Windsor Triathlon - after puncturing in Madrid World Championship Series I needed a race before Athlone European Champs and so I was able to get a late entry to Windsor - it worked out well as I was having to spend a night in London anyway on route to Switzerland. In the end I finished 3rd - although on the podium I will be honest and say I still have work to do.

A short report and my usual poor banter http://gavinnoble.com/nokia-windsor-triathlon-2010/

European Champs in Athlone is 2 weeks today and Lucozade Sport will once again have a billboard advertising campaign - which will look something like the attached photo but not yet 100% confirmed - I am excited once again to be heading back to Athlone with their backing as well as yours

Thanking you for your support

gav

From sunny South Africa - sunny Spain - sunny Milton Keynes - to the sunny Shire. I arrived back in Scotland on friday after 7 months away

As I keep telling everyone I am still to see rain in 2010 - that is a pretty good record. I drove up from England with fellow Irish Triathlete Bryan Keane who was spending time in Loughborough before the weekends ETU Cup race in Glasgow - there was a hint of rain as we hit Jedburgh but it didn’t last for more than 5mins and the sun was still out so technically it didn’t count.

I raced the Strathclyde course last year and really struggled with the water temperatures - last week I was informed it was still only 11 degrees so I decided against it - there were reports of the race being turned into a duathlon, a sprint etc etc but come race day the water temperature had risen to a reported 17 degrees ! I know some athletes who flew to Slovenia on the premise that Glasgow might not have went ahead . . . like me they are maybe regretting not being on the start line.

My boy David Mc Namee jumped on the podium just ahead of Bryan and just behind fellow Scot Ritchie ‘fae Montrose’ Nicholls. We celebrated back in Stirling that night. Good times.

Next day I was able to show Keano around the Shire. We rode one of my favourite loops on Monday morning around Glen Devon and Gleneagles . . . and to Maccers’ disgust stopped in Bridge of Allan without him for a cheeky coffee and a rocky road.

Between Spain and Stirling I spent some time just outside Milton Keynes with Mr and Mrs Don. My first time experiencing the English countryside and village life . My experience of England up until then had just been flying in and out of London, racing in the cities and driving on the motorways (once to Alton Towers …. I’d go back tomorrow if you were up for it ?). But my short time in Onley has changed my perspective - I loved it there.

Whilst in England I raced the Manchester 10km along with Dondo .

I felt good in the race . . . for 3k anyway ! We had a head wind on the way out and I nestled behind the lead group, passing 3k in 8.45. However 1m then became 2m, 3 , 4 and then I felt the wind ! Passing 5k just over 15mins before the wheels came off. Eventually finishing just inside 31.30 - not a great run and not what I planned for. Maybe the 2 weeks, 2 races and volume in Spain had taken that bit too much out of me. But then again I am not a runner and although if I were to do it again Id like to go in as fresh as possible my main focus is still on the start of my triathlon season.

Back in Stirling and my winter training is now over. I am keeping in some volume but I am attempting to be fresh enough to get the most from the hard sessions of the week.

For the last 7 months I have been fighting the Gorilla.

When you fight the Gorilla you don’t stop when you are tired, you stop when the Gorilla is tired . . . .

and finally after the 7months the Gorilla has faded . . . .time for me to get on top of things

I returned to Europe after a solid winters training in Stellenbosch just over 2 weeks ago. I cut my time in South Africa a little bit short so that I could meet and work with World renowned Irish therapist Gerard Hartmann for a short period in Limerick – I was already back to full training but I wanted to make sure I had no underlying structural problems which would lead to my ‘hip niggle’ returning. I made great progress in Limerick and left there motivated and satisfied I would be 100% able to carry out a good block of training in Spain.

When I was home I also picked up my new Specialized SL3 bike, Mizuno and Lucozade products – all of which have been tested and have served me well in Spain.

Although I have had a lot of training to get through I have also packed in 2 races – I won in both Fuente Alamo and San Pedro del Pinatar – my victory in Fuente Alamo particulary pleasing as second on the day was multiple World Champ Ivan Rana - of course it is always nice to win races but as you know I am a realist and know there are bigger challenges ahead – my theory of relativity says ‘these things are all relative’.

As I missed Sydney and Seoul World Championship Series races my ranking has dropped slightly and so as yet I have still to make the start line in Madrid – but I will keep you updated.

I leave Spain tomorrow for England where I will meet up with British Athlete Tim Don for a short period. In May I will race the Great Run Manchester 10km before returning to Spain for my build up to June.

Thanks again for your continued support,

As my brother would say “it’s all good”

gav

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