Letter to my coach - Grant Giles (Aeromax)

I'd like to say thanks for getting me to the start. Your progs were excellent with lots of emphasis on quality, but helping me through some of my darker times was what made the biggest difference and meant the most to me...I had a really good race - I went in 70% looking to enjoy the experience and 30% hoping for a good result.
I used to be the other way around but Yeppoon taught me an important lesson there...

Swim was fine but nothing special. Bike was mostly good - all of the strength work must have paid off! I was expecting lots of people to ride hard at the start and then blow up on the way home. Riding out to Hawi felt easy but I think I drank too much water for first part of ride. Stomach bloated and the gels weren't going in. On the way back I had some low energy patches so I was the one struggling and getting passed! Strangely enough, most people out there were decent riders. Mental note to self - don't underestimate the other competitors when you are at the World IM champs! Hit the cola at 130km which was good but energy was flicking on and off all the way back, like a car with dodgy carburettor! Last 20k of the ride I gave my stomach a chance to empty and came into town strong.

Took my time in transition, walked into easy jog pace. Felt great for Ali'i drive section of run - form was good and I felt like I had the Ace of Spades up my sleeve. Out to energy lab still felt great but the Ace wasn't there anymore, although I hadn't used it! Lost my form coming back from EL, It turned into a muscular effort but I knew I was on the way home :-) Run nutrition worked well. No flat patch like at Forster 04/05. Last 2km were a HUGE BUZZ. Feeding off the energy of the crowd and just soaking up the finish chute.

Was doing my own thing all day, didn't really race anyone apart from a couple of dudes I overtook in the last 100m. Lots of nice shade along Ali'i and the hat flap worked a treat. Supporters were great. I'm voting for the bikini as the best invention of the century - why do you think I was smiling so much? The event was so much bigger than its competitors and I feel lucky to have been able to be a part of it in 2005.

Not sure what now, I'm really enjoying training 'cause I feel like it at the moment. Looking forward to doing some work on core / technique / flexibility without the pressure of a big race coming up, quite keen on Canberra 1/2.

Exploring the Big Island

Well the post ironman celebration dust has finally begun to settle.
I'll be posting my race report and more photos soon :-)

Yesterday was a bit of a washout. Good to take some time out though +
hung out with Renaud and his cool parents in the evening. Watched the
sunset and fell asleep to the sound of the waves breaking! from the
balcony.

This morning I completed my 3rd checkout in 4 days and then went to
visit this amazingly cool Waldorf elementary (K-8) school. Spent this
morning observing / participating in lessons - I practised walking
along a telegraph pole with a stick balanced on my head and my eyes
closed, in geography I learned about the Hawaiian island chain (did
you know there is a new one forming to the SE of the Big Island?) and
then helped out with some gardening, followed by a pumpkin hunting
session in Spanish. The kids fed me thimble-berries, I helped them to
reach some guavas that were out of reach and we checked a den in the
middle of some giant bamboos! I bought a school T-shirt and the kids
personalised it for me with some funky dolphins, turtles and a
volcano. All in all a very stimulating experience.

Hitched out of town with some interesting characters - a chilled
dude, a vietnam veteran and a local climate expert. We just drove
past South Point and crossed a stark N-S line onto the east side of
the island. It goes from bleak broken lava to lush green over a
couple of metres. A bit drizzly now. I'm now in Naalehu. Population
of 800, 9 churches, 0 pubs and 1 very cool cafe with wireless
internet where I'm sitting now - the old theatre. Also famous for a
tree that Mark Twain planted

9:33:15 – Happier than Larry!

1:03 swim, 5:03 bike, 3:20 run

Well I’ve finished and it was an amazing day. Certainly one of the best in my life so far! Completing an Ironman takes a while, and every day has its highs and lows.


My main aim for the day was to enjoy the race and soak up as much of the experience as possible. I also wanted to 'push my envelope' by having the race of my life. I had no specific target time in mind, although 10 hours was always a subconcious barrier. All of these things I achieved. The ride was fast due to the smooth surface and kind conditions. The marathon was a PB and the first part of my run felt amazing!

Some of my highlights were:
• Seeing some of the disabled athletes being carried into the water for the swim start, let me tell you, that IS inspiring
• Treading water watching the pro start, pier packed full of people, helicopters overhead.
• Finishing the swim
• The first 80km of the bike leg – sitting of an average of 38kph!
• Working with Phil on the bike at the start of the climb to Hawi (“har-v”)
• Getting back to civilisation on the bike!
• The first 30km of the run. It felt effortless – F-A-S-T.

• Seeing Mel out at the energy lab.
• Getting water, ice and coke from some of the kids on the aid stations. These kids rock!
• The final 2 km, down Alii Drive and into the finish chute, feeding off the emotion.

Thank you to everyone for the awesome messages you have been sending to me. I've had so much support throught cyberspace and it gives me a really strong anchor!

Dunstan's live update from Kona...

Hi all,

My name is Jacqui, i am a good friend of Dunstans and
proud spectator of todays Ironman Championships over
here in Kona, Hawaii.

I am sharing with him in a house over here and will be
giving you as many live updates as i can throughout
today to track Dunstans race. Alternatively you can
also track it through www.ironmanlive.com.

Both Dunstan and Melissa have just departed our house
to head down for the race. I will heading down there
to watch the swim.

The action has started.........

International Spectator Info - Part 6

All packed and ready to roll out in the am.

I've been keeping my head down and saving energy for the last few days.
Thanks for all the messages, they mean a lot to me!

If you want to watch go to www.ironmanlive.com

If you want to use the 'athlete tracker' my race no is 1501. Mel is 149

Race start is at 0700 local time
that's 0300 on Sunday if you're in Aus
and 1800 on Saturday if you're in the UK
Pro start is 15 minutes earlier

My friend Jacqui might post some updates to the blog during the race.

Feeling quite nervous and really looking forward to the start gun firing.

That's all for now,

D

Observatory Sunrise and Briefing – Part 5

Last night was an awesome swim. I left it a bit late so swam out a km or so as the sun set. Beautiful! One of the venues was kicking off and as I floated in the ocean I took in the contrast between the calm of the ocean, with several fishing boats at anchor against the buzz of activity from the shore. Sadly, I returned to the shore to find that my bag, containing my towel, T-shirt and body glide had been taken. Fortunately my thongs (flip flops) and shorts, with the key to Mel’s hire car in the pocket were still there. Phew! On the way back I stopped by at the expo to seek out a free T-shirt and got the chance to try out the endless pool.

Kona, here I come! – Part 4

I'm on my way to the airport and looking forward to experiencing one of the most unusual and beautiful landscapes in the world. I have heard a lot about the race but am aware that I really know very little. I'm expecting the unexpected and looking forward to one of the best adventures of my life and soaking up as much of the experience as I can!

The big island is awesome. 2 main industries here are tourism and astronomy, on account of the clear skies. Ranching is also big, as is Ginger and Macadamia nut production. Just touched down in Kona airport. Its one of the coolest airports I've been through. As you fly in the overwhelming impression is one of blackness from the lava around the airport. You step out into the heat and down onto the runway. Into the terminal and past the queue of people waiting to board the same plane! Its 100% pedestrian, not a conveyor belt or walkway in sight!

I’m staying with my good friend and training partner Melissa Ashton and several of her friends – Britt, Jacqui, Andrew (Mel’s brother) and Brendon (Mel’s Husband). Monday was a day off for travelling. John took me to the iconic Lava Java hotel for some lunch and free wireless internet ☺. The accommodation is at Luna Pule, about 1km out of town along the Ali’i Drive (that’s pronounced Aleehee) which is part of the bike course and the run course. Put my bike together again and wandered down to the Kailua Pier to check out the transition areas and the swim course. 1.9 km out and 1.9 km back! That’s like swimming 2 lengths of an Olympic rowing lake. Most Ironman swims are 2 lap affairs and unsurprisingly, this one looks like a long way too!


This morning was my first ride on the legendary smooth roads. Mel led us out of town along the Queen Kaahumanu Highway (Queen K for short) and into the lava fields. A few solitary pieces of white coral form a sharp contrast to the black-brown of the lava and are also used to write messages along the side of the road, a kind of eco-friendly graffiti. The Queen K runs parallel to the coast and passes the Natural Energy Lab (most distant part of the run course) and the Airport. We spotted a few lava goats and also a donkey crossing!? See photo above... Later on I ran out along Ali’i drive with Dan McGuigan. Kona is truly a triathlon paradise, there is even free Gatorade at the side of the road so you can help yourself while you are training! Well that’s all for now, I’m off to swim.

World Championships – Part 3

Well Yesterday (Saturday)’s swim was a bit bouncy on account of the swell coming in from the side. I swam the 2 laps of the 750 m worlds course, pausing half way to tread water and take in the spectacle of the sun sinking into the ocean. The moon was out way before it got dark and made up for my stroke feeling slightly ordinary.

Sunday I was up early in my role as support crew. I’d been given the task of counting places in 35-39 for Phil and giving him times from the lead. He came out of the water in 35th, 4 minutes off the lead. Coming into T2 he had closed the gap to 2:30 and was in 7th place but a 35 min run was only good enough for 5th in the age. I knew that Phil had been hoping for a higher placing but to his great credit he was as positive and sporting as he was after his recent win at the World Duathlon championships in Newcastle.

Time for a quick change and onto the bike for my last key brick session. 5 x 3 min above race pace followed by 4 x 4 min of run efforts, again above race pace. The ride felt good and yielded some excellent power / heart rate data and the run felt controlled too, despite the heat. Straight back to the hotel to refuel, pack and box my bike. Off for my 30 min easy recovery run and then off to the Australian team party to catch up with Ben, Phil and other friends.

Some provisional results:

Brit Caling 5th in 30-34 (1st Australian)
Jacqui Wrightson 15th in 30-34 (2nd Australian)
Tim Porter 6th in 20-24
Ben Wearing 21st in 25-29 (1st place for partying hard)
Phil Dove 5th in 35-39 *
John Hill 15th in 45-49 *
John Mergler 21st in 45-49 *

*denotes athletes who have also completed the Duathlon Worlds and are heading to Kona for the Ironman Worlds too!!!

Full results are at www.triathlon.org

Honolulu - Part 2

Had the most amazing run last night in the dark. I ended up on top of a volcanic crater with a spectacular view of the lights of the city (Phil rekons its the 6th largest in the US!) and then had to run through an eerily empty US air force bace with rows and rows of jeeps parked up in order to get out! The running felt awesome.

This morning I rode a 70km loop of this end of the island, taking in the most spectacular rainforest I have ever seen. Riding felt great, lots of power and not much heart rate :-) Amazing how much fluid and salt you lose, not to mention the power of the sun! If doesn't feel too hot in the breeze but that is deceptive!

'Aloha' means 'hello' and 'Mahalo' is 'thank you'. Interestingly, the 2 words are close to being an anagram of each other and they both lend their names to many things, including gas (petrol) stations!

Thats all for now, I'm going offline to read your emails and then for a swim, easy 30 min

Dunstan out.

Dunstan in Hawaii - Part 1

I flew in to Honolulu yesterday, in the process crossing the equator and the international date line, which meant that I had 2 Thursdays! I flew out of Sydney at 2030 and arrived in Hi, USA on Thursday morning at 1030. I’m here until Monday, watching the Olympic distance worlds on Sunday where my good friends Ben Wearing and Phil Dove are going to tear it up, and then heading to Kona, over on ‘the big island’ ahead of my big race on Saturday 15th.

So far all is good, had my fingerprints and photo taken at immigration as part of US ‘homeland security’, 'cause remember, the world IS a safer place now. On ya GWB! I caught the shuttle bus across to the quaint little (pink!) hotel in Waikiki where I’m staying with Phil. Took my bike out of the box where It was securely packed in bubble wrap and polystyrene and reassembled it straight away. Having all of the tools and plenty of time made it a very satisfying and pleasurable experience!


The Royal Grove is a few minutes from the beach. As Piers had told me, it has ideal surf for beginners. The floor drops REALLY gradually, which means that the waves keep going forever. Long enough to actually stand up and steer the board. The place is also really mellow; kids, old guys, locals, holidaymakers, all enjoying the beach and connecting with the surf. I needed to do something to loosen up and feel alive after a busy day of packing and a reasonable flight so Phil Joined me for a quick swim in the surf. We caught a few waves and caught up with each other and headed back for some food with John Mergler. John is an extreme endurance athlete with many Ironmen races under his belt, including 6x Kona, so another great person to be staying with.

Phil really liked my bike and my umbrella! My photo of the day...


Today (Friday) we rode a 40km lap of the bike course and jogged the 5km run loop. The roads are smooth as, 95% of the course is dead flat and there is likely to be a ‘strong headwind out, fast tailwind back’ scenario. That actually sounds like a similar set of parameters to next weekend if you drop the ‘flat’ part and scale it up!

Well that’s it for now. I’m fully in chilled out spectator mode, looking forward to my last significant run tonight and happier than Larry. Hope to post some pictures soon and hope to write again from Honolulu. Bye for now,

Dunstan

Racing from the Heart

Well August '05 will go down as a landmark month in my life. Several reasons, lets just say for now that there has been a lot of soul searching, and also some answers found!

Yeppoon Half Ironman was right in the middle, my first race in the open category which ended up with a solid result of 5th. That has a nice kind of clarity to it; not having to say "I finished 7th overall, won 25-29 and was the 2nd age grouper home etc etc..."

I had an excellent race. Plenty of time to warm up including a 1.5km beach walk which I jogged with my good friend Phil Dove. We met the previous year racing as age groupers at the same race and he shared some of his racing philosophy with me on the way to the start. I was pretty pumped on the start line, thinking "this is it, my first pro start...". It was a buzz when the gun went - RACE UNDERWAY! The water was pretty choppy and the swim seemed to last forever, especially considering there was supposed to be a strong following current! I exited with a few other guys. I was 13th onto the bike and settled into race rhythm. My SRM's were giving some bizarre power readings so I just rode by feel. Phil was a minute ahead of me onto the ride but he was going like a train, on his way to the 2nd fastest bike split of the day and 4th overall.

By the 3rd lap I was starting to catch plenty of people who had gone hard at the start of the bike leg and also Timmy Porter (from HERT - my old training group) fresh out of the sin bin where he had been 'resting' for 5 minutes, tut tut! Dan McGuigan (from Aeromax - my new training group) was riding strong and caught me near the end of the ride. He led the charge to T2 and we started the run together despite his brief but intimate encounter with the tarmac in the vicintiy of the dismount line. Tim was around 50m behind and we set off for 3 laps of the resort and surrounding bushland. Dan was running strong and turned the screw a bit heading into the bush on lap 1. At one point it was all I could do to stay with him and I hoped we'd be able to work together into the top 5. Dan eased the pace slightly and I took the lead but after a few hundred metres there was no more Dan.

Tim was always in the back of my mind and sure enough, he soon came by at a decent pace. I decided to let him go and focused on running well in my own rhythm. If I'm honest, I probably wouldn't have been able to match his pace for long so I decided to be patient. On the last lap I passed Matt Clark to move into 6th and later spotted Timmy through the bush, about 100m ahead. Yeppoon has one of those run courses with limited visibility, so Tim was actually quite close by the time I saw him. This time it was my turn to surge past, doing my best to look invincible! Into the top 5 and that was where I finished.

Top placings were:

1. Leon Griffin - 4:14:22 (click to read his race report)
2. Cameron Watt - 4:14:35
3. Mathew Tippett - 4:15:58
4. Philip Dove - 4:16:30
5. Dunstan Bertschinger - 4:21:04
6. Tim Porter - 4:22:55
7. Jason Crowther - 4:23:28 (winner of 25-29)
8. Stephen Hemy - 4:23:45 (winner of 40-44)
9. Callum Millward - 4:24:28
10. Matthew Clark - 4:25:45
11.Dan McGuigan - 4:26:05
12. Brett Currie - 4:26:13 (winner of 30-34)

Some other solid results were

Ben Wearing - 3rd in age with 4:32:11
Greer Sansom - 4th in age with 5:11:04
Mel Ashton - 2nd Pro Female with 4:35:55

Special thanks to my sponsors, Ainsley, Robyn, LLewelyn and Russ at Inner City Cycles and Pauline and Murray from Pharmanex for their continued support.

My final preparations for the big race in Kona on Saturday 15th October are going really well. I'll be flying out on the 6th. More soon, including my latest racing photos...

Gallery Jack

My friend Matt Fawl has taken over an art gallery in Surry Hills. His aim is to build a thriving art studio and gallery with a unique focus on creative opportunities for those who would not otherwise get them. Here is Matt's Mission Statement. I hope you find it interesting. Ring Matt or leave me a message here if you want to get involved ;-)

Gallery Jack (working title) - Mission Statement

Gallery Jack’s main focus is on providing a charitable outreach program to teach art classes and help develop creativity for the underprivileged people of our society.

Gallery Jack will also focus on providing a thriving gallery / art studio space amongst its peer galleries in the inner city suburb of Surry Hills. Its aim is to achieve this by promoting to everybody, not only the underprivileged, but to the whole community as a Gallery space to exhibit and as a place to work and develop creative processes in its communal area and studio work spaces.

This is where Jack can succeed by hosting its outreach classes in an environment which is used by people who rent the studio spaces, through to established artists exhibiting in its gallery.

Where Gallery Jack is right now

Jack has a large, well established galley / workshop in Surry Hills offering, upon its lease ending towards the end of the year, the space for Jack to fulfil its mission. These premises are absolutely perfect for Jack’s objectives and the bonus is it has already been known as a successful gallery space for 4 years.

Even in Jack’s conceptual stages it has attracted some very keen interest in setting up affiliations and programs with large organizations such as The City of Sydney Council, Art Gallery of NSW and the University of NSW College of Fine Arts.

Jack has already come a long way in setting up structures and sourcing teachers and general advice as a team of very committed people are working around the clock to ensure its success. However, we are in need of help. Our biggest problem is lack of funding, lack of building material and art materials.

Any help would be greatly appreciated.

Dated 22/07/05


Matt Fawl, Director.

Mobile 0418 415 828

Who are my Sponsors?

In my athletic endeavours I'm fortunate enough to be supported by a lot of people. These are people who know me and understand the nature of my journey. My aim is simple:

"to be the best triathlete I can possibly be ... no more ... no less"

Inner City Cycles

Its the best bike shop Sydney. Why? Because they understand and deliver what I need. During my final preparations for my first Ironman (Forster 2003), I had a critical mechanical faliure which could have kept me from racing but Ainsley and the crew came through for me, located a replacement part and got my bike ready in time.

Ainsley is also the person who has given me the best explanation of how an upright road position should translate to an aerodynamic TT position (clear and simple concepts are much easier to understand). These are just a couple of examples of my good experiences with the shop. I know that great customer service is the rule rather than the exception so I feel really good about recommending Inner City Cycles.

The staff are all enthusiastic cyclists with a wealth of experience in triathlon, road, MTB and BMX. The shop is well connected to the triathlon scene and sponsors both Canberra City Half Ironman and Star City Triathlon. Besides this, Inner City Cycles offers an abundance of easily accessible expertise and exceptional value for money.

Overall its a pretty cool shop!


Pauline Lindsay and Murray Smith from Pharmanex supply me with Lifepak, Cordyceps and Overdrive nutritional supplements to enhance my training, recovery and general health.

I first met with Pauline at the Gold Coast Half Ironman in 2004. More recently Murray (and most of his family!) travelled up to Port Stephens for the Club Championships. It was great to have their support whilst I was racing and several of my friends took the opportunity to get scanned.

Working as a teacher in an enclosed space and coming into close contact with 240 children from over 20 different schools means I get exposed to whatever is going around! During the 2004 winter (before I started using LifePak) I missed some key training weeks with a pretty nasty flu. Since then I have worked to improve my chances of staying healthy. I believe that using LifePak, eating better, more rest & improved life balance been key changes. I've been in great health in 2005 and I've been able to enjoy training consistently at a new level.

Lifepak is a high quality source of vitamins, minerals, antioxidants and phytonutrients with a big difference. Pharmanex have developed the BioPhotonic Scanner - it represents a big advance in technology whereby a low intensity laser is used to measure the amount of carotenoid (a key antioxidant) stored in your skin. This is indicative of your body's ability to deal with free radicals, harmful chemicals which damage body cells, accelerate ageing and can cause cancer. Free Radical levels in the body are elevated by exposure to pollutants such as cigarette smoke, car exhaust fumes and excessive exercise (eg Ironman!). My skin carotenoid score was good to start with and has risen consistently since I started using LifePak. It's great to know that my body has the best protection available when I'm subjecting it to the rigours of intesive overloading aka training harder than I ever have in my life!

Cordyceps and Overdrive are two extra supplements that I have been using for endurance and recovery in my specific preparations for the Ironman Worlds in Hawaii in October.

Cordyceps is a natural extract from the Cordyceps Sinensis mushroom that has been used in China for over 1000 years! It is said that the Chinese Emperors used the mushroom to help them to keep up with their concubines!!! I'm using it to boost my life vitality during training and at work.

Overdrive is a herb, mineral and vitamin formulation which aims to replace key nutrients that are lost during intensive exercise. I'm using it to help me to train better and recover more quickly.

I had a really interesting experience at the NSW Club Championships soon after starting to use these 2 product. When I'm racing hard it usually feels as though I come up against a ceiling of speed which prevents me from going faster without 'blowing up', kind of like a boundary line that I can't cross without paying for it later. This race was different. It's hard to describe but I felt as though the line became less solid and I was able to push myself to go faster. I felt really strong despite the lack of any specific preparation (the event came soon after racing the Forster Ironman).

I have had some excellent experiences with the 3 products I have been trying out. You can follow the links to find out more and I have no hesitation in recommending that you try out the products if you want to experience the benefits that I have experienced. If you have any questions or comments please leave me a message.

"stay balanced, train effectively and enjoy every moment of it"

... introducing Rob Higley...

Rob is one of the most inspiring and 'human' people I have ever met. He has dedicated the last 28 years of his life to travelling the world in order to discover the secrets of human running. In recent years Rob has refined his model to the point where he is now able to impart his technique through a series of connected exercises and drills as a 'running teacher'.

Rob has just 'gone public' with the publication of his website at www.robsrun.org and will soon be travelling to Europe to work with athletes and to present his ideas.

This is a very exciting time for Rob and I'm delighted to announce that Rob will be giving a Seminar & Demonstration @ the '303 School of Life' in Surry Hills this weekend. Rob will be accompanied by Todd Hardie, one of his young, developing athletes.

Date - Sunday 26th June 2005
Time - 3pm to 5pm
Location - a stone's throw from Central Station. Leave a message if you need directions
Cost - $20 per person, free for under 16's
Nutrition - healthy snacks & refreshments will be provided
Bring - a bean bag if you have one...

... and no, you don't have to wear your school uniform this time ;-)

See you there,
Dunstan

Falling off bikes!!!

Committed Blog readers will remember reading about my crash on the Sydney Harbour Bridge in December.
(Click here if you missed the article and photos!)

Well despite managing to elude the all-seeing-eye of my phone camera on that occasion, Wendy has put in more regular appearences of late, notably at the 303 'back to school' party where she tied for 'most convincing schoolgirl' with Dan!

Her most recent adventure made me chuckle so I decided to share it with you! Enjoy.

Lancette's Diary: Clip in pedals - Day 1.

Scene 1: Next to the table, inside.
"It's kind of hard to get my feet into these new bike shoes, I hope they loosen up a bit. Maybe if I just jam my feet in really quickly, it'll be easier...
What's that? Hmmm... my bike light. Might be needing that later. Ok, feet in shoes, now onto the bike".

Scene 2:Outside the house, on the neighbour's driveway, standing upright.
"I hope I don't get a flat. I'd be stuffed if I had to walk to work in these shoes. And late. I'm already late. Maybe I should get the pump. Where is the pump? Bugger the pump, I haven't got time to find it. I won't get a flat... surely. Let's just get into these pedals. Ok, left foot first..... hey! Bingo! How cool is that? Is my foot in properly? Yep, I think so!"

Scene 3: Outside the house, on the neighbour's driveway, not standing upright.
"What the F*%! Ouch. Bloody bike. How did that happen? Did I just fall off? I must have. That's concrete. Ok... I'll just get out from under it. Huh...? My foot won't move. How do I get out of these bloody things? Hmmm... Easy, huh? I'll love my cycling? Huh...?"

Scene 4: Outside the house, on the neighbour's driveway, on the MTB.
"If I'm late, I'm late. At least I might arrive alive".

Wendy Andrews aka Lancette

Editor's note: Readers facing a similar 'bike-shoes-and-matching-clip-in-pedals' adventure might like to losen off the spring tension adjuster to facilitate easy foot removal in the event of sudden, inexplicable loss of balance! For others (you know who you are - TDBB) even this precautionary measure is not enough ;-) !

Please see Dan's comment (below) clarification on this last point!

Happy pedalling!

"What now between you and me?"

"...there is no 'you and me'..."

I've got one final weekend of shenanigans before I settle back into my full training routine. Tonight at the Clock for a few drinks to say farewell to Pauly Morris ahead of his European adventure, tomorrow afternoon for Emma's housewarming in Balmain and tomorrow evening at the Arthouse to REALLY say goodbye to Paul!!! He had better not change his mind and come back in 3 weeks! ;-)

I've been working on my core strength and flexibility and have been doing a few sessions with a strong technical focus.
Now I'm ready to ease back into a full workload and push on to the next level!

Back2School@303

Editor's note - have you found one of the links to the photos?

I had a great time at our party last Saturday: there was an awesome group of people with some very convincing outfits and the warehouse space came alive as a 'school'!

Quote of the evening has to be from a guy who wondered in looking for somewhere else, took a quick peek at our setup and said:

"What is this, a bar or something?"

...nice...


Headmaster's Report

Faculty Staff:

Mr Dunstan Bertschinger – Principal
Mr Adam Sanford – Vice Principal

Miss Catherine Bellini – Graphic Design
Mr/iss Eric(a) Clarke - Science
Mr Scott Fink - Sport
Baden Reynolds - Maths
Mr Thomas Zatare - Latin

Mr Ross Pulido - Careers advisor

Trudi Davies - Cheerleader (to motivate the sports teams of course!)

Prefects:
Thomas Carr
Peter Abraham

Pupils:
There was good attendance from most of the pupils and good standards of dress were observed by boys and girls alike, although there were actually more of the former despite the school gender ratio being even
;-)

Awards were given for:
Standout graphic design work – Greer Sansom (Year 12 – on exam leave)
Best presented hair – Carole (Year 10)
Outstanding sausage rolls made in home economics – Christie Wong (Year 10)
Best Art Project – Melody Williams (Year 11)
Year 9 High Achiever award - Anna Turk
Outstanding photograpy project - David Tickler (Year 9)
Best Long-Island-Iced-Tea - Ali & Zeno (Year 8)
School Hopscotch Champion - Zoe (Year 8)
Sexiest Hula-hoop performance - Alex(andra) (Year 7)
Best dressed Schoolboy – Philip McDonald (Year 6)
Highest Swing (both feet on ceiling!) - Gaz (Year 10)
Most convincing schoolgirl – Wendy Andrews (Year 9) (although Dan in Year 9 was a close 2nd)
Most litter collected during after school detention – Ben Wearing (Year 7) & Erik(a) (75 483 bottles and 6 201 cans the following morning)

Make sure you leave a message, especially if you wagged off school last Saturday and especially if you were there but didn't fill in the register (guestbook).

Let me know if anyone wants a yearbook CD - I'm holding out on a few more people sending in their pics (Grainne, Al and perhaps Maria...)

Love you all,

Dunstan

Starting my Journey to Hawaii^2 2005

A month ago I achieved my goal of qualifying to race in the 2005 Ironman World Championships which are held in Kona at the start of October. I'm also hoping to race the Olympic Distance World Championships which are in Honolulu the week before; hence "Hawaii squared"!

This is a pretty unique opportunity to race both events in Hawaii, since the Olympic Distance Worlds are held at a different location every year! I am at my best in the face of a challenge and when I get out of my comfort zone. This adventure will certainly fulfil both of those criteria!

About Triathlon

The sport is divided into Age Group and Elite / Professional categories. Age groups are divided into 5 year intervals and I've just moved up into the 30-34 category. This is often the largest age group and is certainly one of the most comptetitive; in big events the winner of 30-34 will often place amongst the professionals. In order to race as a professional, and be able to compete for prize money you need a license. This ensures a certain standard of racing but the age group system means that athletes can continue to be competitive for many years, sometimes into their 70's. Triathlon didn't exist when those people were my age so it will be interesting to see what the senior age groups are like by the time I'm 70!

During the 2 years I've spent in Australia I've committed a lot of time, energy and money to my racing and training and have become a "good age grouper". My best results are:

12th in 25-29 at Olympic Dist Worlds in Dec 2003 (Queenstown, NZ)

63rd (17th in 25-29) at Ironman Australia in April 2004 (Forster-Tuncurry, NSW)
5th (Winner of 25-29) Yeppoon 1/2 Ironman in August 2004
7th (Winner of 25-29) Gold Coast 1/2 Ironman in October 2004
14th (3rd in 25-29) at Forster 1/2 Ironman in October 2004

14th (2nd in 25-29) at Australian Long Course Championships in February 2005
Winner of 25-29 for Ironman qualifying series (on results Yeppoon, Gold Coast and Forster 1/2 IM)
33rd (8th in 30-34 and Kona qualifier) at Ironman Australia in April 2005 (Forster-Tuncurry, NSW)

Well I took most of April off training. My focus for May is to get back into my training with a focus on: establishing good daily routines, developing core stability and functional strength, maintining aerobic fitness and organising as much as possible for the next 24 weeks so that I can focus 100% once I begin my serious training in June. This term I'm also aiming to put extra time and effort into my job at NumberWorks, Pennant Hills.

Feel free to post any quesions or comments here... :-D

Pure Madness - "Drag Racing in NY"!!!

If you've ever wondered what a bicycle courier race is like then wonder no further!

Click HERE for the link if you've got broadband (or are just really patient!)

Thanks Nige for the link!

PS Look out for the guy riding fixed wheel and please don't try this at home!

Planning the next Chapter

I've just been putting some dates into my diary for the rest of this year.

Click here to see the calendar

If you have a digital calendar you can click on 'subscribe' to put the dates into your diary :-)

I've also included the links so you can just click and go through to the event websites.

... hope you find it useful, please leave me a message or email if there are other events you'd like me to include.

Enjoy,

Dunstan