<![CDATA[Richard Thompson - Ironman Triathlete - Blog]]>Wed, 08 Feb 2012 22:52:03 -0800Weebly<![CDATA[2011 Ironman Cozumel is here!!]]>Wed, 23 Nov 2011 14:57:51 -0800http://www.richardthompson.com.au/1/post/2011/11/2011-ironman-cozumel-is-here.htmlThe 2011 Ironman Cozumel race week is finally upon us! After a mammoth eight week build, two weeks of taper and thirty hours of travel (including a small propeller airplane that resembled a ‘70s pop star’s private transport), in less than five days we will be racing Ironman Cozumel.

After I arrived home from Japan, I went up to Peregian and had a two hour meeting with Kristian.  What came out of that meeting was not only the lessons learnt from the race but how we were going to be successful in Cozumel. Effectively we broke it down into two areas – physical and mental.  Preparing well in both areas allows us to handle anything on race day.

The physical side of training meant only one thing. Volume. Logging between 24-30 hours each week for the past eight weeks has left me in the best physical shape I could ask for.  From the morning swim sets with Michael King and his Surf Life Saving   Ironman athletes to the long mid week rides and big brick sets on the weekend- the training has been done.  Knowing that Cozumel is also very hot and humid, we have made sure that all training sessions have been as uncomfortable as possible.  Whether it has been the treadmill sessions without fans or air conditioning, the wind trainer sessions in the garage with the door closed or the long Sunday runs throughout the middle of the day – it has been a very sweaty preparation.  
 
The volume of the training has allowed the mental side to develop as well.  On an almost weekly basis I have had to dig deep in training to get through a particular session.  It has been a long time since I have nailed an Ironman and I simply forgot how much mental strength is involved.   

The only thing I can control on race day is me. As long as I stay within my own square metre and give 100%, I will cross that finish line knowing I have given my all.

The past ten weeks could not have happened without the love, help and support of a lot of people.  
 
To my sponsors – Sgti, Skinfit, Pinarello, Powerbar, Brooks, Trispecific, Allez Sport, Oakley, Trigger Point, Aussie Butt Cream, Trishave and Pro Bike Fit. You have all had a massive contribution to my preparation and ultimately my performance on Sunday. 
Without your commitment this could not happen, so thank you for your continued support.  
 
To my friends and family back home – thank you for everyone’s love and encouragement throughout this build. I will be thinking of you all at some point during the race.  
 
To my coach – Krisitan, it seems like an age since we sat in your garage coming up with the best way to tackle this race.  It is not very often you are a place where you feel ready to race an Ironman but thanks to your guidance and knowledge, we are there. Let’s get it done.

Finally to my wife. Lise, this will be Ironman number five that we have done together and more than any other, I simply would not be here without you. From cooking dinners and organising life to running our little household and picking up an extra shift at the hospital, you have sacrificed a lot to get us to this point. I dedicate Sunday’s effort to you and every morning you have had to wake
up on your own. I love you and can’t wait to share a Corona with you after the race! 
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]]><![CDATA[Countdown is on for Ironman 70.3 Japan ]]>Wed, 14 Sep 2011 17:37:05 -0800http://www.richardthompson.com.au/1/post/2011/09/countdown-is-on-for-ironman-703-japan.htmlIt has been almost four weeks since I made the podium at the Ironman 70.3 Yeppoon. What we took away from that race was that even with the fastest bike split, I needed a stronger run. It wasn’t a surprise that I didn’t have the legs that day, as I had only started back running five weeks prior to the race.  

We arrived home from North Queensland and bunkered down to put together a big four weeks of training. My coach, Kristian Manietta set a really demanding program with the emphasis on the third leg.  It has been full on to say the least. I am not sure if I enjoy the intensity training required to run well over the 70.3 distance, but I have got through it and I am running a lot better than I was a month ago. 
 
Now the training has been done, I am now sitting at the airport heading to Osaka for the 2011 Ironman 70.3 Japan.  This race is my first opportunity to open my KPR account which will count towards qualifying for the 2012 Hawaiian Ironman World Championships. Although I am the youngest professional male and the only one from Australia, there is a strong international field toeing the start line on Sunday. From multi Ironman champion Cameron Brown from New Zealand and Sydney Olympics Triathlon Bronze
Medallist Jan Rehula from the Czech Republic to Hiroyuki Nishiuchi who will be a home town favourite.  Despite this strong line-up, my focus will be on my own race and I really look forward to implementing a great bike/run combination in the heat and humidity. 
 
As always, my sponsors need thanking for their continued support.  I wouldn’t be able to go to these races and chase my dreams without all of them. I encourage everyone to go to My Sponsors page and see what businesses you can support.

 Finally I want to thank Lisa for getting me ready for this race. She has gone the absolute extra mile to let me achieve my training. On top of that she has done all of the organising to get us ready for the trip. Without her, I would be lost and most definitely still packing my bags back at Mooloolaba :)

I hope everyone is doing great!!

RT

]]><![CDATA[Back home from America and ready to race...]]>Wed, 10 Aug 2011 03:49:30 -0800http://www.richardthompson.com.au/1/post/2011/08/back-home-from-america-and-ready-to-race.htmlMy three week Californian training camp officially came to an end last weekend. Being based at 2000m above sea level has  allowed me to quickly gain the fitness to attack the second half of the 2011 triathlon season.  Whether it was taking the Gondola up to Heavenly Ski Village so we could run at 3000m, or riding the three mountain passes of the ‘Death Ride’ which often hosts the Tour of California or just doing 6km swim sets when it feels like you have a plastic bag in your mouth – it was all very memorable.  

While the training has been hard, it has been a lot of fun. Many, many thanks must go to Kristian Manietta of Tri Specific for guiding me through the three weeks successfully. Having a coach who has previously lived at altitude has been a massive advantage.  

Throughout the three weeks we have also raced three races in San Francisco.  After only stepping off the plane forty-eight hours earlier, the first weekend saw the Treasure Island Sprint Triathlon which I was fortunate to cross  the finish line in first place overall.  The second weekend we were back in the city for the Alcatraz Aquathon. A truly memorable event and something which I was very lucky to also win overall.  
 
The final event was the San Francisco Half Marathon. After dodging thousands of runners in the first half, my legs started to let me know what the previous three weeks had done to them. I would have liked to have run faster however with all things considered, it served its purpose as a final hit out before flying home.  My full race reports can be read at  www.richardthompson.com.au/racereports

I cannot thank Sgti Racing enough for putting on an amazing three weeks. Without their support and encouragement I wouldn’t have been able to experience and train at such a unique part of the world.  Also thanks to my other main sponsor, Skin Fit, for giving me the opportunity to wear the best training and racing gear on the market. It often felt I was in my training clothes more often than not, so I was very happy to be so comfortable day in and day out. Finally, a big thanks to Powerbar who managed to
organise a shipment of product to arrive in California to fuel me for the camp!

I am also very happy to announce that Brooks Australia will again be a sponsor of mine for the 2011/12 triathlon season. They were one of my very first sponsors many years ago and have been an amazing company to be associated with.  I look forward to
representing them well over the next twelve months.   
 
My next race is Yeppoon 70.3 Ironman on 14 August 2011. While this race does not hold great importance to us with respect to our ultimate goal, it will be a fantastic opportunity to see how my fitness levels stack up compared to the strong field assembled.  

I hope everyone is staying healthy and happy!

RT ]]><![CDATA[2011 Race Schedule Confirmed..]]>Wed, 22 Jun 2011 20:37:15 -0800http://www.richardthompson.com.au/1/post/2011/06/2011-race-schedule-confirmed.htmlWell I am very happy to announce that Lisa and I got  married last weekend.  After first  meeting each other over eleven years ago, we tied the knot on the Sunshine Coast  in front of a small group of family and friends.  It was such a lovely day and we are  looking forward to the next chapter in our lives.

So after a wedding and four weeks of complete rest, my lower leg issues have dissipated and I am slowly getting back into a regular training program.  The first couple of  weeks have been relatively small sessions to allow my body to adapt to the
demands of riding and running.  If there has been a positive to the time off, my swimming has improved dramatically.  While it will always need work, I have been able to develop my stroke a lot more with the time away  from the other two disciplines.  
 
We have also have used the time off training to work out the plan of attack for the second half of the year. In less than 3 weeks we will be heading to Lake Tahoe, in California to participate in a four week altitude training camp. The purpose of the camp will be to fast track my base level of fitness to prepare for the races coming up.   While in the States I will be competing in the San Francisco Treasure Island triathlon, the Alcatraz Aquathon as well as the San Francisco half marathon. 

We will return back to sea level and spend two weeks at home before heading up to race the Yeppoon 70.3 Ironman. This will be a great hit out and although I still won’t be at 100%, it will be a great way to see how my fitness is going.  
 
In the middle of September we will be flying over to race the Japan 70.3 Ironman. This will be one of the first qualifying races for the 2012 Ironman World Championships and we hope to obtain a solid result to start the qualifying year.  
 
The final race of 2011 will be Ironman Cozumel in late November. With a perfect preparation and a proper nutrition plan, we aim to be at full flight for this race and achieve a fantastic result to finish the year.

Thanks must go to all of my sponsors for their endless support and encouragement while I have had to deal with my leg.  I am looking forward to tackling the second half of the year and achieving great results to show my appreciation. 

I hope everyone is going well!

RT
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]]><![CDATA[Starting over again...again]]>Thu, 02 Jun 2011 15:28:11 -0800http://www.richardthompson.com.au/1/post/2011/06/starting-over-againagain.htmlNext week marks my return to full training after spending the last four weeks away from the Pinarello and off the Brooks.  All I can say is that I am hoping that my calf injury has gone and while I have used this time fairly effectively, I am incredibly eager to get back into full training and regaining my fitness in the other disciplines.

The break isn’t ideal. I had the same situation less than a year ago when I got pneumonia. Although that needed 8 weeks off completely, when it came time to get back to training it wasn’t easy. I am faced with the same prospect of rebuilding the engine and especially rebuilding the muscles in my legs.  This time around I have been fortunate enough to maintain my swim through the break. This has been crucial – my swimming has improved out of sight, but just as importantly I am expecting to have some sort of aerobic capacity when introducing riding and running to the program.

I have had the privilege to coach and guide half a dozen athletes to their first Ironman-distance triathlon at Challenge Cairns.  While sitting here in tropical north Queensland gives me mixed emotions, knowing such a big event is about to happen without me, the inspiration I have got while coaching these guys has certainly helped during my time off.  Their progression has been incredible and no doubt they will all have a fantastic experience on Sunday.

The one thing that has increased whilst being injured, is my desire to be back at full flight.  Lisa and I arrive back to Mooloolaba after the race and I will be on the bike before our wedding, the following weekend.  She has been incredible during my time off, although it has been different having me around home so much.  She has provided the support and encouragement that no one gets to see but has been so important during my recovery.  We have some great plans on the horizon so fingers crossed two extended breaks from training is all there will be for the next couple of years.
 
RT ]]><![CDATA[MRI results means no Challenge Cairns]]>Sat, 14 May 2011 17:14:33 -0800http://www.richardthompson.com.au/1/post/2011/05/mri-results-means-no-challenge-cairns.htmlI have been extremely fortunate to stay clear of any significant injuries over the past five years. The last issue I had was in 2005 when I had peritendonitis in my right achilles. After 6 weeks of continual issues around my Achilles, I had an MRI scan the other day and it showed I have the same problem in the same region together with a slight tear to my solues. Bad news but could have been worse.

 Peritendonitis has nothing to do with the achilles itself but it is the inflammation of the sheath around the tendon that is giving me the grief.  I wouldn’t even classify it as 5/10 pain while running but it is fairly stiff during sessions and then becomes increasingly sore once I have cooled down the inflammation sets in.  The doctor has prescribed 2-4 weeks of swim and gym only, weekly physio and daily stretches.  Fingers crossed this time next month I will be running once again.

I am a little concerned that the same injury has resurfaced, although this time around is far more tolerable than what it was in 2005. While I don’t think it is wise to rush out and change my footwear (as I love my Brooks Adrenalines), I will be consulting with foot specialists to see what can be done to make sure it doesn’t happen a third time.

Unfortunately, the injury does mean that I have had to pull out of Challenge Cairns in June.  Lise and I will still be up there with bells on but unfortunately I will not be a competitor for this inaugural event. 

The time off has allowed me to sit back and assess my goals for the next couple of years and ways in which we will be able to achieve them. What we have come up with is massive and scares me a little but I can’t wait for it all to happen. I will be announcing our plans over the coming weeks.

The morning swim squad is back as of tomorrow, so I am fortunate that I can still do some sort of cadio exercise. While it does mean is a 4:30am wake up Monday to Friday, I am excited to see what the four week swim block will do for my weakest leg.

Hope everyone is killing their training and staying safe and healthy.  RT
]]><![CDATA[The week that has been...]]>Sun, 10 Apr 2011 03:39:30 -0800http://www.richardthompson.com.au/1/post/2011/04/the-week-that-has-been.html
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The past week has flown by and unfortunately I am still nursing my achilles to better health.  The week started in the Pro Bike Fit studio where Gary Land helped tweak my Pinarello FT3 to a much better position. Despite all of my best efforts over the past six months, it seems that my bike set up has changed from it being in and out of the bike bag.  It truly is an incredible couple of hours spent in the studio and I can report that even with a sore achilles , the new set up not only feels a lot more comfortable, but I am pushing 10% great watts with the same heart rate – which can only be a good thing. Thanks Gary!

The rest of week has been dominated by swimming and who needs motivation when the Australian National Titles for both the still water and the surf life saving are on tv. Big shout out to Codie and Trent Grimsey who did amazingly in the 1500m final!  Amazing work boys!!

While I did manage to get out for a 16k run during the week, the stiffness of my lower limb the next morning made me realise that the injury must be taken seriously. Fortunately the swim and bike are fairly manageable so this coming week the focus will be on these disciplines plus I will be incorporating some water running to supplement the run sessions.

On better news, I am very excited about this Friday night.  Lise and I have been invited to the Triathlon Queensland Awards Dinner and I will be one of the guests speakers of the evening.  I am having a short chat about what it has been like stepping up as an age grouper to the professional ranks. Hopefully we will get some pics to upload after the event.

Stay safe and train well!

RT   

]]><![CDATA[Making sure a niggle doesn't turn into a serious injury]]>Fri, 25 Mar 2011 22:10:10 -0800http://www.richardthompson.com.au/1/post/2011/03/making-sure-a-niggle-doesnt-turn-into-a-serious-injury.htmlOver the past few years I have been quite lucky in avoiding injuries.  I have had the odd dose of pneumonia, but I have managed to stay injury free.  Mid week this week I pulled up from a moderate-hard intensity run a little lame.  The grief was coming from my right achilles. Now it is not that uncommon to get the odd niggle, but as I took my first step out of bed the next day, I knew it was worse than a little niggle. Like any athlete, as soon as you have an injury keeping you on the sideline, it takes up almost all of your thoughts.

Whatever damage to the tendon had been done and now was the time to do everything I could to make my leg 100%.   Needless to say, with Lise being an RN and my coach being the owner of Trigger Point Therapy, I was in great hands to get back to training quickly.  

Before my sessions I have been using the TP foot-baller (see below) to release my calf which in turn has allowed my archilles more range of movement.  Post training I have been icing the area to reduce the swelling.  I have also found that hydration and nutrition have also made a difference.  By keeping the electrolytes levels high but keeping my diet low in simple sugars, my range of movement in all of my muscles/tendons have increased significantly.  In other word, if you want to increase your flexibility, drinking lots and eating the right food is a great place to start.

I am back swimming and riding full time and hopefully with a couple more days of this treatment, I will be back in the Brooks as well.

Stay fit, healthy and hydrated! :)

RT
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]]><![CDATA[Welcome to the Blog!]]>Sun, 20 Mar 2011 00:00:00 -0800http://www.richardthompson.com.au/1/post/2011/03/first-post.htmlHere we go...my first blog. While I will be leaving the official news to be released in the 'Latest News' page, this will be an area that I can keep you all informed on what is going on behind the scenes on a week to week basis. I will be typing some sort of nonsense at least each week, so keep a look out for the latest post. RT. ]]>