Tag Archives: Monday Morning Motivation

Monday Morning Motivation: Ironman 2017

4 Dec Kona podium 2017

Watching the coverage of the Ironman World Championships is inspirational… but most people don’t have 17 hours to spare, so this highlights video that focuses on ‘ordinary people’ may provide motivation for you within 10 minutes.

The island may not care who they are or why they came. Its currents can wash away resolve. Its winds are known to blow away hope. Heat and humidity – they can be a cruel and unforgiving combination. Yet the island provides strength. It is a mystical place where incredible things happen. Where a movement began and the spirit of Ironman was born. It is in this ocean, among these lava fields and along Ali’i Drive that what began as unimaginable has become so much more.

Swim 2.4 miles; bike 112 miles; run 26.2 miles; brag for the rest of your life.

It began with some words. An idea on the back of a napkin. For thousands, it is now a calling.

“The waves may crash upon us, but we will push through.”

“The winds may howl on race day, but so too will we.”

“The sun will beat down upon us, but we will rise up.”

With the spirit of Aloha, they are unified in their belief that anything is possible.

Music: “Be brave. Go face-to-face. What will become of you? Is everything you need beneath the armour and the rivalry inside, I’ll stare it straight in the eye. I’ll rise up above the fight; up above the fight, cause I believe in making dreams come alive. I’ll put up a fight.”

“Go Ironman! Wooo!”

“Awesome! Fantastic swim!”

“Just a little bit left to go!”

180 km/112 miles: this World Championship bike course can be cruel, especially on the long climb to Hawi, where the heat and potent combination of unforgiving winds test your commitment.

“I’m on my honeymoon, so it’s a great place to be!”

“I ride for a charity called Imerman Angels – we match cancer survivors with somebody who was just diagnosed with cancer.”

“I’m riding to find the limits – I think I’m gonna find them!”

“We’re so fortunate and lucky to be here. You just have to be into it and smile the whole day.”

Music by Pinkzebra: “See the light of a new day dawning. Feel the love from a beating heart. You catch a ride to the top of the world. This is where we start. No, we can’t make it last forever. We got to use all the time we have. And you know that we’ll never say never, if we ever get the chance and it’s good to be alive. It’s good to be alive. This feeling’s running high. Life is calling and the world is beautiful. There’s a winding road we’re choosing. Looking for a brand new day. And up ahead there’s an open door. Now we’ll find our way… and it’s good to be alive. It’s good to be alive. This feeling’s running high, life is calling and the world is beautiful.”

Music: “City of Heroes”

There is just one discipline standing in the way: 26.2 miles/42.2 km. Not all will make it, but all will give it everything they have and that is a victory in itself. As always, this is when it becomes mind over matter.

For those who care to dream, anything is possible. For those still on the course, their finishing time is secondary. It is midnight, 17 hours after their race began, that is now their focus.

“You are an Ironman!”

What sporting event inspires you?

Monday Morning Motication – Rick and Dick Hoyt

27 Nov

In 1962, Judy Hoyt gave birth to a son with spastic quadriplegia and cerebral palsy. Judy and her husband Dick were advised to put Rick in an institution, but they decided to fight for his inclusion into a normal life. At 10 years old, they managed to get Rick his first interactive computer, which allowed him to communicate with others.

In 1977, Rick told his father that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralysed in an accident. Dick agreed to push Rick in his wheelchair. That night, Rick told his father, “Dad, when I’m running, it feels like I’m not handicapped.”

Since then “Team Hoyt” have competed in over 1000 races, including 6 Ironman triathlons as well as marathons, duathlons and other triathlons. They also completed a 3735 mile/45 day cycle/run trip across America in 1992.

You can read more about Team Hoyt on their website: http://www.teamhoyt.com/

Monday Morning Motivation: Iron to the Core

20 Nov Sebastian Kienle

Decorated long-distance triathlete Sebastian Kienle gives an inside look at what it takes to be an Ironman. From preparation to race day, it’s a life spent enduring gruelling trials, but every small success makes the arduous journey worth it.

Iron to the Core video

IRONMAN World Champion! The man in the focus right now!

SEBASTIAN: My name is Sebastian Kienle. I am the IRONMAN World Champion 2014. I want to have this title back!

NARRATOR: The Ironman World Championship Hawaii. It is the greatest endurance race on planet earth! A 2.4 mile swim in Kona harbor. The bike track, crossing the lava fields. It’s a 26 mile run. No man ever did it in less than eight hours.

SEBASTIAN: You seem to run against this wall of humidity and heat. It’s raining pretty much every day in Kona. Sometimes I guess the drops don’t even reach the ground. They just turn to steam before that. You have this idea of yourself running and kind of flying, you know, and there you are not flying. You’re not flying. In the race you are sometimes crawling. You think you are super fit. You did all those crazy sessions before you go there and then you arrive there and your heart rate is, like, ten beats up at the same pace. Ten, 15 seconds slower per K.

The bike is definitely my strongest discipline and I just love the speed on the bike. It’s amazing how fast humans can go just by their own power. It just seems like the right amount of speed you need to cover a big distance, a big area, but it’s still slow enough to be able to look around and inhale the atmosphere of the place. I guess that’s why a lot of people ride their bikes, right? Even if they are not able to win IRONMAN Hawaii.

I’m a strong biker, I have definitely some talent with biking, but I take progress in biking for a given, you know. It gives you so much when you make this little progress. It’s just very rewarding when you have to work very hard for a very small progress and you finally make this progress.

Swimming is definitely not my strongest discipline and I have to invest a lot of time. Lubos is always with me the whole time. We spend pretty much six weeks there, prior to the race. It definitely takes a lot of trust in each other. Lubos is not only my coach, but he has to be the psychologist and friend and everything in one person.

SEBASTIAN: It’s a pretty intense time there. It has some really, really tough days where you doubt everything. Lubos is pretty good in shifting these roles as a friend and as a coach. He has no mercy when it comes to hard training sessions.

SEBASTIAN: He also knows me well enough to see when it’s too much and that’s very important because at a certain point you lose the feeling of how hard you have to go and how hard is too hard. So, you need somebody that is able to realize what the limit is and we are working at the limit there. I have 100% trust in him and that’s very important. In the early morning, before the race, we have our routines. My coach Lubos, Christine and me, we are a great small team. Of course a lot of focus is always on the guy that wears the number one.

ANNOUNCER: Race day at the 2015 IRONMAN World Championships in Kona, Hawaii! This is the dawn we’ve been waiting for.

SEBASTIAN: You work so long and so hard and now you have to show the world what you have got.
(EXCITED CHATTERING)

ANNOUNCER: The battle between reigning champ, Sebastian Kienle, and fellow countryman, Jan Frodeno!

SEBASTIAN: The iron war, that was what everybody was hoping for.

ANNOUNCER: And off they go!

SEBASTIAN: My swim was absolutely great, coming out just a little bit under two minutes behind the leaders. That was what we were dreaming of.

ANNOUNCER: Sebastian Kienle, on his bike now!

SEBASTIAN: I was so excited after this great swim. It just set this positive mindset at the beginning of the race, which is absolutely important. That could make or break your race! I was really aggressive at the start of the bike. I wanted to close the gap as fast as possible!

ANNOUNCER: Kienle is flying through the field!
SEBASTIAN: You could definitely break the other guys on the bike, dominate the race, dictate the others your race.

ANNOUNCER: Kienle passes Frodeno, he leads the field!

SEBASTIAN: If it’s hurting me, it’s killing them.

ANNOUNCER: Such an intense race!

SEBASTIAN: Usually that’s the way it is on the bike! Not this time. I probably killed myself this time.

Sebastian Kienle

Yeah. And I was trying and I was attacking and I was prepared for the fight against him. The iron war. That’s what I was trying. It was this small doubt at the end… especially at the end of the bike. It started to get bigger and bigger. There already I realized that I probably don’t have the day I need to beat a guy like Jan. When your body is weak, you can’t fight against these negative thoughts any more and then it’s game over. Every step is just pure pain and it’s so difficult not to quit. When you have the goal of winning the race and you start to realize that this is probably not going to happen, then it’s very difficult to find reasons why you should keep going. But yeah, I am absolutely happy that I finished the race, because I know the relief only stays there for a couple of minutes and then it’s the worst thing in life for the next month.

ANNOUNCER: Kienle crosses the finish line, 8th place for the German. One hell of a day for last year’s champion!

SEBASTIAN: For me often it’s better to have this sensation of losing. It motivates me way more than the sensation of winning.
(SOUNDTRACK DROWNS THEM OUT)

So, I try to keep that as a positive thing from the race and that I was still able to finish the race. Even when I didn’t win a race, and I’m a professional, so I have to win races, I have the feeling of… I’ve done it, you know? I succeeded, I crossed the line, I finished the race. And that already gives you the sensation of a great achievement and that’s what separates this sport from a lot of other sports.

Sebastian Kienle

Fuerteventura, Las Playitas. This is probably my third home. I guess it’s definitely one of the best places for me for training. Where I put in all the base miles you need to get into race shape later in the year.

Even if triathlon might be a very self-centered sport and you have to race for yourself, training in a group is always way better. You have to use the sort of competition you have in a race, also push yourself in hard training sessions. I like to surround myself not only with good athletes, but also good people, of course. It’s great to call most of them friends. Those are the guys that push me to the limit.
(DISTANT ROAR OF CROWD)

ANNOUNCER: The IRONMAN European Championships! The biggest race in Europe.

SEBASTIAN: The whole race was just a rush. Messed up the swim and came back on the bike. I wanted the victory so badly.

ANNOUNCER: Sebastian Kienle makes it! He wins the race! A true IRONMAN!

SEBASTIAN: The pain is over, there’s like an explosion in your head. It’s pretty emotional. (CHUCKLES) Yeah.
(CHEERING)
Lubos and I, we are on track. The goal is Ironman Hawaii. It’s this spark that starts the fire, you know, this positive thought that gets bigger and bigger and it’s getting better and better. You start to do things you are… you don’t think you are capable of. That’s where the greatness happens. I hope for greatness this year.


In 2016, Kienle came 2nd behind Jan Frodeno and in 2017, Kienle came 4th. Maybe 2018 will be his year again.


Thank you to everyone who’s voted for Fat Girl to Ironman so far – there’s still time to cast your vote in The 2018 Running Awards.

Nominated for The 2018 Running Awards. Please vote for me.

Monday Morning Motivation: Island House Triathlon

13 Nov Island House Triathlon

The 2017 Island House Invitational Triathlon will take place at Highbourne Cay in the Bahamas on 17th – 18th November. It will be staged as three events over the course of two days, awarding $500,000 in prize money.

There are four British women taking part: Leanda Cave, Rachel Joyce, Holly Lawrence and Emma Pallant. Sadly, the only British male entrant, Tim Don, has had to withdraw following an accident a short while ago.

The format of this event is really interesting with a super sprint time trial and an enduro race (run, swim, bike, run, swim, bike, run) on the first day and a sprint pursuit on the second day.

I think it’ll be really inspiring to watch… does anyone know if it will be possible to see it live in the UK?


Thank you to everyone who’s voted for Fat Girl to Ironman so far – there’s still time to cast your vote in The 2018 Running Awards.

Nominated for The 2018 Running Awards. Please vote for me.

Monday Morning Motivation: Flatline to Finishline

6 Nov Flatline to finish line

One in three people will suffer from heart disease in their lifetime, but only one in a million will thrive from it. HEART: Flatline to Finish Line® is the raw and emotional journey of six individuals from hospital beds to the finish line of one of the world’s most grueling endurance events, the IRONMAN® triathlon.

Director David Watkins flatlined on the operating table- his heart stopped for 5 minutes. For an otherwise healthy man in his thirties, a congenital heart defect nearly proved fatal. After being revived and surviving a subsequent stroke, he became determined to do something with his second lease on life.

Heart surgery is an all too common event. Before long David was meeting people from around the world with similar stories. All had something to prove. This is the story of 6 survivors daring to take on an improbable feat and prove to the world they still have the heart to overcome any obstacle that gets in their way.

This feature-length documentary will take you on a journey of despair and triumph, of sacrifice and glory. Featuring original music by indie darling Cloud Cult, and interviews with some of the biggest names in endurance sport and cardiology, it will inspire you to examine your own life and encourage you to fill it full of HEART.


Thank you to everyone who’s voted for Fat Girl to Ironman so far – there’s still time to cast your vote in The 2018 Running Awards.

Nominated for The 2018 Running Awards. Please vote for me.

Monday Morning Motivation: Joe Skipper – Getting the work done

30 Oct Joe Skipper

Joe Skipper is the fastest British long distance triathlete, having finished Challenge Roth in under 8 hours, so I thought it might be useful to hear about his training schedule in this video that was released in February 2016.

I’d normally get up around eight o’clock, sometimes a bit earlier. To be honest, since I’ve had my injury I’ve actually been getting up a little bit later and it’s made a big difference because I find I’ve recovered a lot better, so even when I get back training I’ll probably get up around eight o’clock, half eight.
Normally the first session of the day is around half nine, nine o’clock maybe as late as 10, but the earliest would generally be nine o’clock and the latest would be 10. It’s pretty consistent every day.
Session One [Four mile run]
The first session is an easy four mile run. I did a big session last night where it was a bike-run brick session where we were pushing the pace hard. I take Maisie out with me on my easy runs, if she’s up for it. Sometimes she doesn’t want to come. She sees me putting my trainers on and getting the dog belt and she’ll just walk the other way, but today she was up for it, so she came out and joined me for my four mile run.
I live on the outskirts of Norwich. It’s a fantastic area for training. A mile away I’ve got the University, which has a 50 metre swimming pool, a 400 metre running track (which you can use any time you want) and also on my doorstep I’ve got the trails which go around the university and the lake and there’s eight miles if you run around the perimeter, so you’ve got eight miles of off-road running.
A typical track set we would start off at the early winter where we do more volume, so we would do 10-11ks on the track and that might be – just picking a session here now – might be 4x1k with a minute rest and then 4×800 with a minute rest as well then going into 8x400s. So it was quite shortish rests with trying to run pretty hard, whereas now we’ve kind of changed it for the next six weeks, so this Monday on the track we did 4x1k and then we had three minutes rest and then we did 4x600m and we had two minutes rest. So there’s more recovery. We’re training running pretty hard.
My long run progresses as the winter goes on. So at the start of the winter, when I’m not as fit, I might run 13/14 miles, but it will just be a steady pace. Then each week, I’ll try and build on it, so it might be 14 miles, 15, 16 and then the intensity will go up as well. So last year, when I was at my fittest, before the ITU Worlds, I did seven miles steady and then 13 miles at a decent intensity where I was running hard and then a mile warm down and that was a 21 mile run. There’s a saying isn’t there, “You can turn the miler into a marathoner, but you can’t turn the marathoner into a miler!”
Session Two [Bike Drills] [3:50]
The next session of the day, after the run, is about an hour on the bike. This is quite an easy pace, but I try and do some drills in this one, so I’ll do single leg drills: five minute sets on my right leg; five minutes on my left leg and then I’ll do five minutes high cadence work, followed by five minutes of low cadence work. And then to finish it off I’ll do another five-minute drills on my right leg and then five minutes on the left leg. Yeah, it’s a pretty standard session and that finishes the second one of the day off.
The key hard sets at the moment on the bike are I’ll do a VO2 max session. So, for instance, yesterday we did one where we did 8×1 minute efforts with one minute rest, which was really hard. Then we did a set afterwards with a 2 minute effort, 2×1 minute efforts and 2×30 second efforts and we repeated that twice, that second bit. So that was one of the sessions.
Another one might be a tempo sweet spot session, where you’re doing 30-40 minutes at 90-95% of FTP – that would be another one. I’ll either go tempo generally, where I’m going 85-95% of threshold or I’ll go well above like 110 or 120% of FTP or higher. I won’t generally spend hardly any time at threshold.
I’ve been doing a lot of drills. I’ve been doing single leg drills where I’ll do maybe 30 seconds my right leg, 30 seconds with both legs and I’ll be five minutes like that and then I’ll swap to the other leg and do 30 seconds. I’ve built it up, so one session a week I’ll do a minute of each. So a minute right leg, minute off, minute right leg, five times on each leg.
Another type of drill that I’m doing is high cadence stuff, so where I’m trying to spin at 120/130 rpm or above for 30 seconds on, 30 seconds off. Sometimes I’ll do about 110/120 cadence, but for a five-minute block and also big gear work where it’s 55-60 rpm. Previous to doing all this, I’ve never believed in doing any of the one-legged drills or even high cadence efforts. I would just go out on the bike and just ride and just look at the power numbers and just stick to certain percentages of threshold, but since I’ve actually been doing that over the last three weeks, I’ve seen a huge increase in what my powers are, what I’m holding for certain intervals and I feel better on the bike, so I’m definitely going to keep it up. Even after just three weeks, I’ve noticed some big improvements.
I’m trying to do the drills on the TT-bars, because what I found is you can do the one-legged drills on the road bike holding the bars and it’s very easy, whereas trying to do them on the TT bike you really do get a lot of dead spots, so I kind of feel like you race on the time trial bars why not practice the drills and get your pedaling efficiency better in the position that you race in, so I’ve been doing a lot more on the TT bike for that reason.
Nutrition and recovery [7:21]
Rest and recovery between the sessions is absolutely massive for optimal performance. I know personally I’ve done a hard session in the morning if I literally don’t put my feet up, don’t have a kip or something during the day, then I just can’t get through the evening session – I’ll just blow up. I won’t even make it. It makes such a huge difference and getting good nutrition in as well, that makes a big difference, but they’re so important – they’re equally if not more important than doing the sessions.
I don’t have a strict plan where I’ll have a set amount of calories to eat during the day or weigh my food up for every meal, but I’ll just try and eat a well-balanced diet: lots of greens and good sources of carbohydrates and decent sources of protein after sessions. Certain sessions, depending on what I’m doing, I’ve been speaking to a nutritionist from Essex University, I’ll do them in a carb depleted state. I’m not going into massive scientific detail where everything is obsessed with, but it’s just eating a well-balanced diet generally and eating healthy good food when you finish your sessions and fuelling your sessions as well.
Session Three [Swimming/Gym] [8:54]
At the end of December, I had a big crash on my bike and haven’t been able to swim really until this week which we’re on now, so four weeks I’ve been out of the pool. I ruptured my ACJ (acromioclavicular joint) and I’ve been doing a lot of rehab stuff. Today: stretch cords. I’ll do two sets with them, so one set that strengthens up my rotator cuff for when I do get back in the pool and start doing the sessions and the other one is with the bands to try and do something similar, some similar actions to do what I do in the pool so I can try and keep that high elbow, that good technique and also work on the same muscle groups I would be if I was swimming.
On a Monday, I’d normally swim about 4-5km – that would generally be an easier session, because the weekend might have been quite intense. Tuesday would be a harder swim session That’d be VO2 reps. 100m… anything from 100m to 400m, but with decent recovery, so we normally try and take 25% recovery of what we do for how long the interval takes. Wednesday would be an endurance one, so that would probably be around 5k – longer reps – but just at a steady pace. Then on a Friday, I’ll try and do a strength one which might be about 4km, but with paddles that kind of thing. Then on a Saturday again it’d be another harder session where we might do a bit of tempo efforts and some high intensity ones to finish it off like some hundreds which are pretty hard and that would normally be around 4-5km.
Session Four [Bike/Run Brick] [10:37]
The last session of the day is a brick session and so I’ll do a 40-minute tempo effort on the bike, probably working at around 90-95% of FTP. I might do five minute blocks, where I’ll do 5 minutes, just under that and five minutes at the upper end of that and I’ll change it over the course of the 40 minutes and then I’ll do a run afterwards which will probably 10k, but just at a steady pace, see how you feel. I feel good, it’ll be a bit faster, if I feel bad it’s not, but it’s a bit of a social pace that one.
Aerodynamics is becoming a huge part in long distance triathlon, because all it comes down to is how much power you put out and how much drag you produce, so if you can get a 10% increase in aerodynamics, it’s basically the same as increasing 10% of your power output, which is so hard to do.
I want to get into the wind tunnel this year with Boardman and see if I can get some good improvements on the bike, but looking at what my power is and how much it’s improved each year if I can, say, get another 15 watts on the bike this year, if I can get on my position and they save me 15 watts as well, that’s as an extra 30 watts. Even if I did a fast course like Roth, I looked at the data of what Best Bike Split said that Andrew Starykowicz would have needed to break four hours and they reckon he’d need 330 watts. I mean I think I can hold 315/320 if I keep my cycling going as it is and I don’t know if I’d be more aero than him, but if I was then four hours is on the cards, isn’t it?
I’d assess my performance in Kona as average. I don’t think it was good; I don’t think it was bad. My swim was where I would have thought I would have been: on the back of the chase, the third pack in the water. My bike, I was actually surprised that I was so close to the fastest bike split because I did the whole thing completely solo. I was never in a pack for any of it, so I was quite surprised by that, considering the power numbers weren’t very good. And then the run performance, it was a bit of a letdown. I think that was because the heat was so bad on race day because, prior to race day, even when I was training out there, I was hitting some good times. I was running quite fast on some of my runs, so I was fully expecting to do a really good run. I thought I might actually struggle a bit on the bike, so it wasn’t that great but that’s just because I know I can do so much more. So that’s why I would say it was average. I didn’t blow up, so it wasn’t disastrous, but I know there’s so much more to come.
While my ambition has got to be to win it, who would say they want to get finished second? You go there, you give it your all. You aim for the stars and if you fail you lands in the clouds.
Stepping up from the amateur ranks to professional ranks is quite a big jump up and at the start it’s pretty tough because you haven’t got much. You’re not really getting in the prize money and you’re not up there at the top end of the races. You’re not getting the big sponsorship deals and all that kind of thing, but you have to really commit and take a chance and put the work in day in, day out.
I’m motivated by going as fast as I can. Seeing what I can do, how fast you can go on the bike, how fast you can run, trying to break your PBs and just setting records, seeing what you can do.

Thank you to everyone who’s voted for Fat Girl to Ironman so far – there’s still time to cast your vote in The 2018 Running Awards.

Nominated for The 2018 Running Awards. Please vote for me.

Monday Morning Motivation – Crying in the Rain

4 Sep Norseman triathlon
Norseman triathlon

© Agurtxane-Concellon

I liked last week’s motivational video about Isklar Norseman Xtreme Triathlon so much that I went hunting for another one and found this one from 2014 – enjoy!

“The tears stream down my cheeks from my unblinking eyes. What makes me weep so? There is nothing saddening here. Perhaps it is liquefied brain.”
― Samuel Beckett

Isklar Norseman Xtreme Triathlon is considered the ultimate triathlon on the planet, and the race that any hard core triathlete should do at least once. http://www.nxtri.com

Everybody who has done Ironman, I think it’s on the bucket-list to do.
It’s probably the most iconic, tough, ironman-distance race and there is such a mystique about it and a beauty about it.
You don’t know if you’re going to finish. You don’t know if you’re going to be able to do anything at all.
It is a true challenge, whereas an Ironman is more a parade where people are just clapping and cheering.
The process of getting ready for a triathlon is the hard part.
Coming here is the party.
It’s the combination of something I have worked so hard for to accomplish.
This is a good day, an easy day, I’m eager to get going.
I’ve got butterflies going crazy at the moment, so I keep trying to just think about my day rather than worry about all these very tall, athletic Norwegians.

Monday Morning Motivation – Ain’t no mountain high enough

28 Aug Isklar Norseman Xtreme Triathlon 2016
Isklar Norseman Xtreme Triathlon 2016

©kai otto melau / nxtri.com
#NXTRI2016

Earlier this month, some tough triathletes took on the Isklar Norseman Xtreme Triathlon, which is one of the hardest triathlons on the planet. Here’s a video about last year’s event.

If you’d like to find out more, visit the event website.

Monday Morning Motivation: We are marathoners

21 Aug marathon runners

I’m not sure this video qualifies as motivating, but the number of stereotypes that it includes made me smile, so I thought it was worth a share.

Marathoners are a different breed. Their world is full of meticulous planning; of getting up before the sun; of personal sacrifice; of lungs gasping for air as they struggle to finish that last mile…

But that’s not all there is to it.

They do it because they love it. They do it because it’s addicting; and, most of all: they do it because it’s FUN. Be inspired by the attitude, energy, and passion of that select group of runners who are proud to call themselves ‘Marathoners.’

Monday Morning Motivation – Drive progress

7 Aug

I really like this Audi commercial that emphasises that men and women should be treated equally, however, it was deemed to be controversial when it was first screened.

What do you think?