TENILLE HOOGLAND: 2X70.3 IRONMAN CHAMPION
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Two months Living with a World Champion.  

3/26/2013

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The past two months I had the incredible opportunity to live with Melissa Hauschildt, 2013 Abu Dhabi Triathlon Champion and 2011 Ironman 70.3 World Champion, and her husband Jared (elite runner stellar 2012 Kona finisher). Although most training was still done on my own, I was part of the energy, daily dedication and commitment that Melissa and Jared bring to her work. This blog is a little about what my life resembled while I was here. 




Saturday Morning 4:00 am. Departure time: 4:20am

The espresso machine is on. The latte is made. Two pieces of toast. One with peanut butter and banana, the other with butter and jam. Mel's breakfast is almost identical except she always does both with peanut butter and banana. That day I have Mel's amazing home-made fruit bread/cake, a promite sandwich and some GU gels tucked in my back pocket. It is my first long ride with the Wynnum Cycling Club and I am nervous. They know how to go hard and fast in short sprints. I know how to TT. They are not the same. They assure me that someone will wait if I am dropped. Melissa leads the pack sprinting off the front, tucking in smartly when she needs to. I'm dropped and they wait. That day, like every long ride Mel and I did together, was a tremendous downpour. The Wynnum guys smartly head indoors for a coffee. Mel and I head back out into the rain. We still have 100kms of the 180kms to do. No excuses here. It rains in races too. Get over it. 

Typical Tuesday

For breakfast is a 100km ride with a 20 km effort up Mt. Nebo, followed by a 15-18% slightly terrifying curvy descent, a TT effort, ride up Mt. Coot-tha and back home. After the ride I come down to the smell of Melissa making french toast with bananas simmering in butter. This is consumed while she types madly on the computer - sponsor duties, race preparation, email inquiries. Lunch is an easy 45 minute run. I head to the winding Brisbane river, see a few turkeys, parrots, cross my favorite bridge. Three in the afternoon both Mel and I predictably want a cappuccino, sometimes decaf, sometimes not. Four pm is departure time for swim practice. During these long 45 minute drives across town Melissa has to listen to me talk about the latest nutrition assignment I am writing or what I am learning in exercise physiology. We test the theories to our own training ideas. Both Mel and Jared are well versed in the theories, the art of putting together a program and I am amazed how closely her training program applies the theories I read about. Short fast intensity for VO2 max, TT efforts for race specificity, recovery rides, strength work. It is all there, not rocket science. Just solid work and application everyday.

Fast Wednesday Swim Session

We are swimming with the squad that Mel trains with every week day. Kids mostly younger than 15. It is a fast lower volume day. I feel the 20 years I have on these kids but I know how to do this. I am a swimmer. We are given a set - all out 100 sprints. My heart wants to explode. My arms feel like they are going to fall off. Those little skinny armed 14 year olds push me hard and most often beat me to the wall. I think to myself that it is because I don't know how to start off the blocks. Really it is because they are just faster. I want to go back to doing 400s. Mel and I talk the whole way home how often it is that triathletes (myself included) forget the short hard stuff. We are so good at short recovery, hammering 200s again and again. I love these efforts but am I getting faster and pushing up the VO2 max? No. I decide that I will not go home until I can get 2:30s for long course 200s. Three weeks later, days after I return from Abu Dhabi I get a 2:28. I can go home. I know why I have to keep the short fast stuff.

Dinner time

The barbeque is on. There are huge hunks of meat. There is always meat of some sort. There is also a salad, cheese, garlic bread. Sometimes it is stir-fry, sometimes the best ever home-made meat pie. This is a house where healthy fats in nuts, whole milk, avocados are loved. Meals are always made. But there is also always room for chocolate. Always chocolate.

Monday ride back from the Sunshine Coast (200kms)

I say to Mel after 180kms of her and I riding that yes I think I am good to go, I am feeling alright I can stick with you. Famous last words. We head into Brisbane which is not flat. The light turns green and I stick to her wheel. Mel likes to go with the flow of traffic. I like to go with the flow of my bursting heart. Mel is quick to jump out of her saddle and just get to the top of the hill whereas I like to stay seated and maintain rhythm. The first 10 times of sprinting around cars, up hills, through lights I succeed. The next sprint I miss the light. Mel waits for me. I cannot believe that I am doing what feels like a Crit race around Brisbane. I am amazed. Mel still has a bounce in her legs.

The Big Picture

What I loved and learnt from Melissa and Jared though is the absolute attention to the details of every aspect of her fitness. It is not good enough to be good at endurance. Not good enough to only have explosive power and speed. The training and work covers all the bases. It is tailored to what Melissa's body can do and to manage the fine grey line of injury. She constantly works on her weaknesses with meticulous detail. They eat well, nutritious food that suit her. Balance and support for their life is found in each other. It has been a phenomenal experience. One I can not thank them enough for.














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Ironman Melbourne Asia-Pacific Championships

3/24/2013

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What an event.  As opposed to yesterday morning when I woke up in anticipation, hope and a bounce in my step, I woke this morning with a serious headache, whiplash, chafing, road rash, every muscle in my body sore and a VERY surprising calm with the attitude, it is what it is. 

The organizers had some challenging conditions to deal with (to put it mildly) with a HUGE wind and surf.  They changed the course 3 times to get us a safe swim in this race and with only an hour delay.  Hat's off.  We ended up with a there and back that was roughly 1500m.  It was seriously rough and I was happy that I didn't get sea sick.  I came out of the water in fifth.  

Once on the bike I was determined to not start too hard, to find my rhythm and stick to my race plan.  It is a two lap course with the way out having a phenomenal cross wind that got worse in the second lap and a terrific tale/cross wind for the way back.  The age-group men came up on the pro women pretty quick and from there it was a almost draft legal race.  The rules in Australia are that as long as you are making forward progress you are allowed to slip stream (stay right behind someones wheel) right up until the point that you pass them. This enables a person to essentially rotate positions with the group creating a pack.  It was the same for everyone so I suppose fair?  Not ideal. The marshals tried to break it up but with 2000 people on a 2-lap course - fat chance.  At 50 km I came upon an aid station in a huge group, grabbed a bottle and went slightly to the right to not hit the person just ahead. Meanwhile someone was coming in left (read chaos), caught my wheel and I fell hard.  I sat there, took a deep breath, felt if anything was broken, got up, checked my bike and rode on.  I think the return first lap I was in shock and had a massive wind so just went with it.  On the second lap I felt flat.  I ate right, drank lots, had a good attitude, pushed hard against the cross wind that felt like it was going to blow me over but saw my power plummet.  I tried to respond, push through but nothing.  

I eventually made it back to transition having lost many spots to my competitors and losing serious ground.  I was concerned with my hips given the crash.  They have enough to contend with without hitting the ground hard.   I got to the transition tent and the lovely volunteer girls there were so darn positive that it was infectious.  I just had to give it a go.  I had to honour the hard work that I endured in Australia these past two months.  I also really wanted to get to the second half of the run and see how beautiful it was - I knew I would not have another opportunity to see Melbourne this way.  And so I started the long marathon to the city.  Initially I walked every other aid station but then switched to every aid station.  I drank more coke than I have in a few years.

By this time my attitude was just enjoy the process and finish. And so, I smiled at the incredible crowds cheering my name, thanked the amazing volunteers and gave high-fives to the kids.  Getting to the second half of the run was a mini celebration.  I took a bathroom break.  It was truly spectacular.  The ocean sat on my left and at one point there was an incredible view of the city.  I thought at one point, I wish I had my camera!  Toward the end I did not have leg cramps but massive chest pain.  My diaphragm was cramping - rather uncomfortable.  I pushed on.  I made friends along the way.  I never had those negative thoughts like  - I hate this, I want to go home, this is stupid, I'm miserable, I failed.  I just plodded and enjoyed the sights.  I shut off the competitive Tenille and went for a really long run.   I finished without a result that I had hoped for.  It was not my day.  It's done now and I am going to rest.  Thanks for your support.  You all were right there with me.  I could feel it.  

Next stop.  Home.  


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Preparing for Ironman Melbourne

3/22/2013

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So I have gone through the "psycho-babble" challenging myself and the mental game that is played, done the hard work physically and am now recovering, doing a Melissa Hauschildt bike polish and re-counting carbs to consume on race day!  

Here is the run down :
Gear:  Scody performance wear, Rudy Project Noyz Sunglasses, Garmin 910 watch
Swim:  Nineteen Rogue Wetsuit
Bike:  Specialized Shiv TT, SRAM Red, Zipp Firecrest Disc rear and 404 front tubulars (120-125psi), Ruby Saddle, SRM Power meter, Garmin Edge 810 Computer
Nutrition total:  1 Roctane fuelselage with carbohydrate powder, 1 electrolyte GU Brew, 5 gels (6th for the just in case), 2 packages chomps, 2 Oaty Slice bars. 

So how you can track me on race day: 

Ironman Live

You can follow me on a live twitter feed (@trainingpeaks) as they will be tracking my SRM powerdata.  This means you can see how much power (energy) I am putting out throughout the 180km bike course.  They will also be feeding this information to Ironman (@IMAsiaPacific).  At the end they will take my Garmin Edge 810 and also uploading all the additional information into Training Peaks.  HOW COOL IS THAT! 
Timothy Carlson also wrote a piece on Slowtwitch that made me smile.  I am paraphrasing.... Remember at the end of it all never count out the fearless Canadian who just doesn't ever take the easy road but goes smack dab right into the thick of it!   The video says it another way... 
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Understanding Fear

3/18/2013

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Last year this time I just finished San Juan 70.3.  I was hoping that despite not running prior to the race my body would hold up and I could produce a good result to earn some Ironman points for Worlds 70.3.   As I walked through the run I only had one thought  - home.  Three days later, I was on the plane just in time to make Maya's (my niece) Birthday.   For the past two weeks, every morning I have had one thought upon waking - home.  I keep seeing myself waking up in my own apartment.  I see my stained glass in the window and I know that I am in my place and my space. 

Yesterday I woke up early as I do every morning to start working on my computer.  I quickly got frustrated and stressed doing "not my responsibility" school group work and wondering why I was falling into a deep hole of grumpiness.   I sent off the report with some not so friendly words and looked at my workout for the day.  I felt blah, wondered where is my energy, thought maybe I should rest and something is wrong with me.  I went back to bed.  When I woke up from this impromptu nap I thought "what the heck!"  I have been here before and I recognize all this.  It is called FEAR in action.  I am scared.  Yes I want to go home.  Yes I am not totally psyched editing/fixing other people's work.  But no that is not why I am stressed and lack energy. 

In the past two races I have felt freaking fantastic in the swim and bike and starting the run.  My ego, although a necessary component of being athlete, has gotten ahead of the race.  I lacked the critical diligence to my energy output/input.  As a result I have had to battle the demons that scream at the top of their lungs - you just don't have this long distance stuff in you.  Quit.  After these races I have had to turn around and say to myself again and again, you can do this.  You just have to listen to your body to succeed.  When you feel like the world is loading one stress onto the other though it becomes really hard to trust yourself and the work you have done.  The negative thoughts pile up.  I have thought while riding on the bike paths here in Brisbane "commuters are even faster than me".  I have thought "it's because your older".  I have thought "you don't know how to push yourself anymore".  This is all bull-shit of course.  

My mom almost religiously sends me positive notes every day.  She reminds me that I am loved, just generally amazing and to not allow anything or anyone provide additional stress.  The problem is not what other people say or the life events that happen. It is, of course, what and how I take them on and respond.  In sport/life we  set ourselves up to play out fears.  Prior to some races I take on school, my new business or sponsor work, become mentally tired and then have a fantastic excuse as to why I didn't quite get the race plan right.  When I worked in government, I stayed late at the office the night before flying out "getting necessary work done".  I always have a great excuse to act out stress - assignments, exams, deadlines are real.  But at the end of the day how I manage my work is a choice.  We always have a choice.

Back to my FEAR.  In 2010 Zane, my coach at that time, asked me what I feared.  I told him I feared that my body would let me down.  That I would not "make it" because of injuries and that my body could not keep up with my determination.  As I approach this race I fear failing. I fear getting to the run and not being able to keep going.  I fear walking and having all those negative thoughts overwhelm me and having to get through them.  I fear feeling sorry and disappointment in myself.  

What I know.  I know that in my last two races my physical capacity was absolutely available to me but I messed up nutrition, power or pacing. This is my mind failing not my body. Failing physically is not an option -my body has everything it needs.  This race is entirely mental for me.  It is about taking the time and energy this week to be prepared to race smart.  I have no choice but to slow down on my work, unload stress and be so mentally prepared that I get bored.  I will not long for home because that will come in time.  I will honour the work I have done here in Australia.  Mom - I will think positive.  Mostly though I will be smart.  

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Australian Adventures - Riding Mt Nebo

3/13/2013

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Mt Nebo is roughly a 45 minute ride from Indooroopilly, a suburb just outside the centre of Brisbane and where I am staying.  This morning was my final "Wednesday All-out Hill Ride" up the 20 km mountain.  It weaves through typical Australian forest and you hear the cuckatoos whistling the whole way.  The trees tower over providing a bit of welcome shade as I drip sweat on my Shiv the whole way up.  Here is a little video once I made it to the top, had a GU and just enjoying being out there in such an incredibly beautiful place.  
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Abu Dhabi International Triathlon

3/7/2013

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For this race I had three goals. The first was to come out of the water first. The second goal was to bike with guts, determination and without any doubt that I put everything I have out there on the course. I did not want to “play it safe”. The third goal was to finish strong.
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The swim, although very challenging from a sighting perspective, was smooth. I got out of the mess early, led the whole way and was comfortable in my pace. Goal 1 accomplished. The bike was the most mentally tough race I have done. I was out there on my own pushing the pace for almost all 200 km. I tried to stick with Caroline Steffen (arguably the strongest IM cyclist in triathlon) from T1 and succeeded to keep her within 3ish minutes until the final lap (4 hours 30 min into the ride). That is when I started to have problems and my Garmin Edge 810 showed a marked drop in power and speed. Despite this my data file shows my determination to keep bringing my power back up as I kept pushing again and again. I never stopped believing or trying. Goal 2 accomplished. After I found my legs in the run I actually felt ok. That lasted all of 1 km. Then my stomach tightened into a ball and never released the cramping. It went downhill from there. I finished but not with a smile on my face. My initial thought was that I “failed” Goal 3. However, being the eternal optimist and one with a “not to be defeated attitude” I realize that finishing strong can mean something different. I finished this prestigious race in eighth. I pushed hard, learnt a ton and with this experience am stronger. Importantly my resolve to succeed at Ironman Melbourne in a few weeks will not be dampened. With that I can say Goal 3 – accomplished.  
They say that life is made up of a series of moments. Racing can be so much like life where there are high and low moments, some pretty, some not so much.  But they make up the whole experience. Here are my memorable moments around the Abu Dhabi International Triathlon. 
  • Hearing the minarets first thing in the morning and realizing that I am at one of the most prestigious races in the world which happens to be in Abu Dhabi, the Middle East and a million miles from home.
  • Meeting the only female elite athlete from India just prior to the race and her saying “I like Canadians. They are so nice”.
  • Gripping my toes in the white sand right before I took off into the water on a mission. 
  • Turning the first buoy, having no idea which way to go so stopping, taking my goggles off and yelling out to no one in particular - where do I go? Michelle Vesterby (bless her soul) yells out "STRAIGHT!" 
  • Thinking during the swim – hope these girls that are drafting like swimming because I am certain that I just made the course longer.
  • Coming out of the water in the lead. 
  • Getting onto the Yas Marina Formula 1 Race course. That was 18km (3 loops) of fun.
  • Flying with the wind at my back like I was untouchable. (Note that confidence too early in a race can be a real problem.)
  • Hearing the whoop whoop of my Zipp disc wheel.
  • Running out of water several times and almost chewing the nipple off on the fuelselage trying to get every last drop out of it.
  • Looking out to my right, left and seeing nothing but desert separated by a huge highway. Then noticing the sign for Ikea and thinking “Really? Here too?”
  • Getting to my last GU chocolate mint gel and thinking how can these taste this good at 90F and after 5 hours.
  • Taking a swig of flat coke thinking that it was water. It is a serious shock when you do that. 
  • Puking up water and thinking shit – This is where Peter Reid says PROBLEM SOLVE.
  • Getting off the bike and almost falling over as I tried to locate my legs.
  • The shock of seeing Rachel and Yvonne going through T2 right behind me. They had made up 5 minutes in my last loop. Bummer for me. 
  • First few minutes of the run when I thought “my legs are ok!” Then for my body to say too bad you have nothing left in you...
  • Thinking on the last few kilometers I want to go home. 
  • Having the volunteers give me ice cold sponges and splashing them on my face. Then getting a little creeped out thinking how many people are doing the same. Then not caring at all. Felt good. 
  • Seeing the salt caked on my black top and wondering how much of that was mine and how much was the ocean.
  • Having intense stomach cramps and wondering how I can again problem solve my way through this one. 
  • Drinking flat cola on the run course and thinking for a brief moment oh I feel better now. Maybe I can finally push. Hope lingers for a long time. 
  • Stopping at the finish and thinking -wow I really am tired. 
And so Abu Dhabi is done. I am back to work and looking to the next race. I have to admit that I am tired but know IM Melbourne is around the corner and with that home around the next. What a journey. 
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