Quarter IronMaori a success

IronMaori Coaching
UNITY: Competitors hug at the swim leg of the Iron Maori Quarter Ironman held at Pandora Pond in Napier this morning. PHOTO/Paul Taylor

A capacity field took part in the IronMaori Quarter Ironman held in good conditions in Napier this morning.

About 2,100 competitors competed as individuals or in teams of three in the event which consisted of a 1km swim in Pandora Pond, a 45km cycle, followed by a 10.5km run back to the finish line at Pandora.

IronMaori event director Heather Skipworth said before the event that there were a number of first-time entries in the field.

Hawkes Bay Today

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PS: If you are interested in training for and participating in IronMaori join my FREE online seminar (webinar) on Wednesday 15th June.

Click here to register for the event.


Epiphany sparks 60kg weight loss journey to Ironman contention

Tri Coaching NZ
Tri Coaching NZ
Ashley Te Whare competing in one of the many events that have helped him lose weight.

Ashley Te Whare was pretending to check his phone for messages when he decided something had to change.

He was surrounded by people in Auckland’s Queen St and was actually standing still because he was struggling to catch his breath.

“That was the turning point really,” Te Whare says.

IronMaori Coaching
Ashley Te Whare before he lost 60 kilograms running triathlons.

“I was way overweight [148 kilograms]. I had no training and I just thought it’s got to start somewhere.”

Eight years later the Milford resident is 60kg lighter and has completed six Ironman events around the country as well as several triathlons and marathons.

Te Whare says during his first triathlon he was exhausted after swimming 100 metres and took five minutes to transition to the cycling leg of the journey.

“I was one of the last out of the water and I look back on these times and have a really good laugh,” he says.

The 37-year-old says he’s learned a lot about himself and about resilience and has had a strong support network in family, friends and coaches.

“They got me to a point where I could get to the start line and make the finish.”

He is healthier and more energetic and more willing to take on physical challenges.

Te Whare says “an epiphany from adversity” sparked his decision to change his lifestyle and it affects all aspects of his life.

He hopes others will be encouraged to make changes to ensure they are there for their grandchildren.

“I try to use these tools that I’ve learned in health and well-being and let that be reflected across everything that I do,” he says.

“Looking at the Maori and Pacific Island community the longevity of our people is based on health and well-being.”

Te Whare will be running a half marathon on April 30 and will continue to compete in triathlons and group fitness.

He says he always trains towards an event as a goal and says he needs something to work towards.

“Little by little we can achieve great things I believe.”

IronMaori was held for the first time in Auckland earlier this month after running in Napier for seven years.


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PS: If you are interested in training for and participating in IronMaori join my FREE online seminar (webinar) on Wednesday 15 June 2016.

Click here to register for the event.


Race Day: Ironman Race Week

What can you do better to prepare for Ironman? Here are some tips and techniques to get through race week ready for the big day.

With Ironman New Zealand fast approaching in Taupo, the nerves of athletes are starting to get frayed. I’ve been there as an athlete six times and many more as a coach supporting his athletes.

A number of things go through the heads of athletes this week, especially when they arrive in Taupo and the ‘banter’ starts. Now Ironman banter isn’t like the banter of the Aussie cricket team. Ironman banter is more exaggerating the training that other athletes have done – “Yeah, I’ve been riding 180km every weekend since Christmas.”  This banter or exaggerating starts the demons in the head that start asking: have I done enough?

Now the situation of each athlete will be different. Strengths, weaknesses, injuries, time available for training, family commitments, work commitments, study commitments all combine to make a unique situation. You have put your faith and trust in your coach to develop your training plan based on your situation and need to continue to keep that faith and trust.

Ironman is a scary time, especially if it is your first time. Trust me you HAVE done the work and what other people have done isn’t going to impact YOUR event. You have your own goals and that is what your programme has been prepared towards.

The taper is the important part of your training to get right. It is easy to get caught up in the hype. If your programme calls for a 45min easy ride, don’t be tempted to go on a smash fest with some mates out to Reporoa and back. These sort of adventures will leave you tired and inhibit your performance on race day.

It is important to stay well rested, well hydrated, well nourished and smiling.  Make sure you have plenty of spending money in Taupo with you to pre-order your race photos.  Don’t spend up large in the merchandise store, because the day after the race they have similar items with Ironman Finisher on them (you will need your finishers medal to prove your are worthy enough to purchase them). Do have a look through the merchandise store.  They have some good gear and presents for your support team.

Aim to drink at least 3L of water (or sports drink) every day from now until race day to build up and ensure you are fully hydrated. I mix up an empty 3L juice container with my sports drink each night and top up a drink bottle from it through the day to ensure I get through the full 3L.  Try and focus on food high in carbohydrates but low on the Glycaemic Index (GI), avoiding high fat foods.  Meals that are based around rice, pasta, potatoes or kumura make good choices, especially if they use a vegetable based sauce (instead of a cheese based sauce).  Breads also are a good source of carbs. I usually have a loaf of fruit-bread to snack on, especially whilst driving to Taupo (it is almost a pre-race ritual for me now).

Make sure you leave plenty of time to register and rack your bike, as these often both have queues along with the race briefing. Take the time to pack your race bags. Lay your equipment out and follow a check list to make sure you don’t miss anything out.https://trainingtiltapp.blob.core.windows.net/qwikkiwi/QK-Race-Day-Triathlon-List.pdf  When packing to travel here is a list you might want to consider using:https://trainingtiltapp.blob.core.windows.net/qwikkiwi/QK-Triathlon-Travel-List.pdf

Some advice I give my athletes I have stolen from Jon Ackland (coach and author of a few books about training and racing) is the ‘Fifty Metre Rule’. The concept behind the 50m rule is to swim, bike or run as best as you can for the next 50m. If you do this 4520 times in a row, you will have the perfect race. The reality is that you are unlikely to remember on every one of the 4520 fifty metre segments of the race, but if you get the majority of them you will have a pretty damn good race. The other thing is not to interpret the ‘best as you can’ for as fast as you can. The idea is that you take steps or do things that will mean that you can be as effective or efficient as you can to ensure you set yourself up for later in the race. Some 50m segments you may be focusing on consuming food/fluid, some you might be focusing on hiding from the wind by being as aerodynamic as possible, some you may be focusing on a long and flowing swim stroke. Regardless of what you are focusing on, you need to be doing something to ensure it is your best effort.

The best piece of advice for first timers I believe is to soak up that atmosphere in the finishing chute as you will never run down the chute as a first timer again. The first time is the most thrilling, so make the most of it.  Who cares if a couple of people pass you. High five everyone, stop and give your loved ones a hug, do ‘the aeroplane’ and enjoy the experience and the crowd, this IS your 2 minutes in the lime light, soak it up.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwi, ray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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