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Before I get started on this month’s blog, “A week in the life of me – Ash Hunter,” here’s a small summary on my experience from Sunshine Coast 70.3 a couple of weeks ago.
Ironman 70.3 Sunshine Coast wasn’t intentionally on the cards this year as we were in the thick of Ironman training. BUT… 10 days out from the race I’d won an entry… Thank you to Multisport Mecca and Cyclezone for this!! How could I turn down an awesome opportunity to have a hit out and see where my current fitness lies? It was an absolutely stunning day, apart from a little wind on the bike course we had ideal conditions.
Swim was amazing with crystal clear water. I felt comfortable navigating my way around the swim course, then onto the bike where I came into T2 with my highest ever NP split for an Ironman 70.3. The run felt great for the first 8 km and then after the second Alex Hill I started to fall apart but I gave it all I had for that last lap. I was happy to be able to come home with a PB 70.3 time of 4.42:07 and 3rd place in F25-29 AG. I hadn’t given much thought whether I’d take a spot to the Ironman 70.3 World Championships held in Taupo 2020, until after the race.
Over a quick lunch with my friend, Sarah and brother, Jordan I’d kind of made up my mind. I didn’t think there’d be 3 spots in my AG but I came to the decision that If there were 3 allocated spots then I would get the trusty old credit card out to pay for the entry + the 8% active fee ha ha. Waiting at the roll down ceremony I heard Pete Murray announce, “25-29 Female age group has 3 + 1 allocated spots” Whattttt???!!! I looked over to my bro, trying to contain my surprise and excitement. Although, I may need to work 2 jobs over the summer holidays to pay off that one! A super unexpected result and qualification but I’m looking forward to heading over to Taupo in November next year for the Ironman 70.3 World Championships.
A Week in the Life of Me – Ash Hunter
Have you ever wondered what a week looks like in the life of an Ironman athlete?
Let’s go behind the scenes and find out what’s involved during a typical week…
Also, if you’re tuning in for the first time, welcome to The Ash Hunter Diaries. I mentioned in my first entry that I’m going to be sharing my journey with you over the next 18 months in trying my best to qualify for the Ironman 2020 World Champs and then racing to my potential over on the Big Island. I mentioned something about “even if it’s just my Dad reading along…” well, turns out it’s more than just my Dad… Hi Mum, now I know you read these too… ;-) Ok, back on track with the diary entry… so you want to know what a week in the life of an Ironman athlete looks like.
If something isn’t working, change it!
In my last couple of Ironman preparations, I found that when I’d work full-time hours I’d be pushing boundaries and found I wouldn’t be able to get as much out of myself during training compared to when I’d work casual hours. Don’t get me wrong, working full-time and balancing Ironman training is achievable which involves less training stress and many early mornings waking up between 3-4am. Going forward in the lead up to Ironman Cozumel I want to put a focus on other aspects of Ironman training such as recovery, body maintenance and eating properly… Recovery is EVERYTHING! According to Budgett, (1998) being under-recovered over a longer period may not necessarily lead to overtraining, although it will lead to progressive fatigue and underperformance. Optimal performance is only achievable if athletes are able to balance training stress and adequate recovery (Kuippers, 1998). So I’ve made a couple of lifestyle changes to enable myself the time to recover adequately to avoid progressive fatigue and therefore underperformance. Until the end of November, I’ll only be available to work (supply teaching) 3 days per week during peak high volume build weeks. During recovery weeks I’ll make myself available for work 4-5 days per week depending on how I am feeling. I am lucky during the school year to be flexible like this with my work. I just need to let my faithful schools and supply teaching agency know what my availability is and I’ll find out the night before or the morning of when and where I’m working. So, with a couple of little lifestyle changes this is what my week will generally looks like until Ironman Cozumel.
Alarm goes off at 4:30 am, I’ll have a quick bite to eat (usually a Clif Bar) and make a coffee to sip on for the 38 minute drive to Nambour pool where I’ll start swim squad at 5:30am. My swim coach, Lisa is an absolute legend, she juggles stop watches, constantly gives feedback to athletes and also answers work phone calls for me to ensure I have work for the day. Thanks Lise! I’m usually out of the pool by 6:45-7:00am depending on where I’ll be working for the day. I’ll get ready for work and eat breakfast at the pool. Supply teaching usually consumes every second of your day requiring you to have eyes and ears EVERYWHERE and you’re either trying to put out metaphorical fires, work out what you need to do next and how you’re going to deliver the next task. So 8am-3pm tends to go by pretty quickly at work. By the time I hand in my paperwork at the end of the day and drive home it’s around 4pm where I’ll have an afternoon training session. I’m off the wind trainer or finished my run by 6:30pm and can cook dinner and prepare for Tuesday morning’s ride.
I’ll set the alarm for 5-6am, however, I listen to my body on Tuesdays as I generally have the day off work. If I need the extra sleep, I will happily take it! The morning is spent on the bike, I’ll head west to try and avoid as much traffic as possible.
Straight home for lunch where I’ll make a banana protein smoothie and some real food – eggs, sweet potato, spinach, avocado and mushrooms. Legs into the Normatec boots for an hour where I’ll focus on hydration and catch up on any emails or computer work. After recovery in the boots I’ll have a 20-30min nap followed by another meal. Between lunch and my afternoon training session I’ll either be booked into some kind of body maintenance appointment such as a massage with Di’s Massage & Fitness or an acupuncture and shockwave session with Vanessa Ng who is a Senior Podiatrist at Innovation Podiatry. If I don’t have any appointments, I’ll do some foam rolling and use the time to catch up on house work or grocery shopping as I don’t usually have any energy to do that stuff on the weekends. I’ll then get ready for my afternoon session which is a run and can range from 1 hour to 2 hours depending on the week of build. Home to make dinner and get ready for the next day (pack my lunch, get my training and work clothes ready for the morning.)
Wednesday – up at 5:45am for a core and range of motion session at home. I’ll have the phone ready to answer for a day of work. They usually call between 6:15am-7am if I’m not previously booked in and then I’ll find out where I’m off to for the day. I’ll need to be out of there by 7:30am to get to work on time. After work I’ll head home and quickly cook dinner so it’s ready when I get home from my swim. Swim squad is at 5:15pm to 6:45pm at Nambour pool. It’s usually only a handful of us on a Wednesday night. I get a lot out of our squad environment as everyone can have a laugh but when it comes time to doing the work everybody genuinely tries their best which lifts each other. Home around 7:30pm for dinner that I’d cooked earlier in the afternoon. Pack my bike and swim gear with a hearty breakfast for the next morning.
4:30am wakeup for swim, squad up at Nambour pool. Quick bite to eat, (oats soaked in water, honey and fruit with a couple dollops Greek yoghurt on top) change into my bike gear and head off for the rest of the morning my bike for hill repeats and some TT efforts. Pack everything back in the car, quickly drink a protein shake and head home for feed, sleep and put the legs into the recovery boots. Catch up on any emails, unpack the car, and get ready for the afternoon run session. This run session is my mid-week long run. Home to cook dinner and pack the car/bags for Friday morning swim and work.
Fridays are mostly an active recovery/rest day. Each week I usually alternate between a morning swim squad session at Nambour and an open water swim in Mooloolaba bay with the T:Zero crew. I pack my own breakfast but I love sitting down after Friday morning swim for a coffee with the gang! Off to work for the day and then I’ll use the afternoon to catch up with family after work and/or prepare for the big weekend ahead getting nutrition and training equipment ready. I like to have a big diner on a Friday night to prepare me for the weekend.
3am wakeups as of late, to be able to have a proper breakfast & coffee and get on the road to beat the traffic. I’m extremely lucky to live around some pretty awesome guys who love to ride and are bloody good on the bike too. No matter how early it is, there’s usually one of them there at least ready to start the ride with me, if not join me for the entire 4.5 - 6.5 hour ride. I’ll get home around mid-morning for a run off the bike with race pace efforts. Make a choc protein banana smoothie and a big healthy brunch. I’ll then crawl into my Normatec boots and stay there for an hour while napping. After an hour it’s time to head to the pool for a recovery swim. The hardest part is getting in the pool after the big morning but once I’m in, I actually really enjoy this 1.5-2km of active recovery and feel so much better.
Sunday is NO ALARM DAY! Sleep in, usually until 7am. Chuck the bike in the car for a long run-brick session. I like to drive up to Mudjimba for this session because my 1 hour bike before the run is a build ride and ends up around threshold at the end so I’ll head north to avoid the traffic. After the 1 hour ride I’ll chuck the bike in the back of the car where my run shoes and run nutrition is waiting (Clif bloks and Crampfix shot). I’ll then head on out for my long run anywhere between 20-34km depending on where we’re at with the build. I like to run up and over Maroochy Bridge and then follow the esplanade until it’s time to turn around. This route is great because there’s plenty of opportunity for drink taps when needed. Sunday afternoon I’ll take the pooch to the creek or dam and have the afternoon to relax before the next week starts. I try to get out of the house here and do something fun with people who put a smile on my face. In the afternoon it’s time to pack the work bag for the morning and prepare some meals for the week.
In the lead up to this race, I’ve backed off work a bit to be able to train smarter and rover better. I guess, I’m still trying to find a balance that works for me to be able to make a living and afford to travel to races while trying to be the best athlete and person I can be. Having a coach who understands my individual needs and goals is significant in improving my racing and training through safe and systematic training methods. I am very lucky to have Richard Thompson from T:Zero Multipsort, coaching and guiding me to achieve this balance. Every day is a day of learning and I’m excited to see what we can achieve by adding in more training, sleep and recovery to my week.
Thanks for reading along. :)
Budgett, R. (1998) Fatigue and Underperformance in athletes: The overtraining syndrome. British Journal of Sport and Medicine, 32. 107-110.
Kuipers, H. (1998) Training and overtraining: An Introduction. Medicine and Science in Sports and Exercise. 30(7): 1137-1139.
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