Ironman? DONE!

Yep, after a 9-month build-up, I have managed to complete an Ironman triathlon in Almere, The Netherlands on 27-Aug 2011!

Bondy crossing the finish line, figuring out exactly where he was going to collapse

It was a windy and rainy day which didn't help much 3.8km swim and 180km cycling stages, but at least the temperature was ok - 17-19 degrees. I finished the swim in 1:20 which was my target time.

Bondy keeping those wheels spinning

The cycling stage also went very well. I tried to keep above 30km/hr the whole way, but with the wind I came in just under 30km/hr for my average speed. I finished the cycle stage in 6:09.

I felt good in the first of 3 (14km) laps in the marathon, but at the start of the second lap I ground to a halt. No petrol in the tank. At the next drink station I had a banana and a sultana roll as well as a few drinks and then I saw Claire, Jake and Rik there to spur me on. I was back on track!!!

Bondy heading for the finish line

Soon after Mikey B and Willem arrived and they had both done the Austrian Ironman in 2010, so knew how I was feeling.

Bondy relying on his eyebrows to get him there

I managed to finish the marathon run (42.2km) in 5:24, giving a total time of 12:53 - 7 minutes ahead of my target finishing time!

So surprised and relieved to have completed it. NEVER AGAIN!!!!

Ironman, here I come!

OK, high and lowlights from the last 18 months are as follows:

- Claire gave birth to a bonny bouncing boy. Jake is 15 months old now and figured out how to walk

- 2010 Amsterdam marathon 2nd attempt - finished in 4:18:03

- Made it into the Dutch national touch rugby team for the 2011 world cup

- Injured my ankle 2 days before departing for the world cup, so couldn't even go as a spectator

- 03-Jul-2011 - Nuenen 1/8 triathlon - 500m swim (10:20), 20km bike (44:15) 10km run (pulled out as my ankle was not 100% [at which point I was in position 46/92]

- 16-Jul-2011 - Klazienaveen Olympic distance tri - 1.5km swim (29:05), 43km bike (1:21:03) and 10km run (54:09) giving a total time of 2:47:50 [my target was 2:50]

Photos from Klazienaveen:

The swim was in a canal that was 'cleaned out' the previous day

Note the reverse panda eyes thanks to the crap in the canal water

Grinding it out for the finish line!

Hopeful Highlights to come this year:

- 07-August - 1/2 Ironman triathlon (1.9km swim, 90km bike, half marathon)

- 27-August - Full Ironman (3.8km swim, 180km bike, marathon)

- 18-Sep - Dam 2 Dam run (10 mile)

- 16-Oct - Amsterdam marathon

Marathon box checked...with a pencil

Yes, yes, yes, it's been a while since I last confessed to the masses, but given that it is the start of a new decade, what better time to turn the information tap back on once again to give to a drink of Bondy madness!

I did manage to complete my first Marathon here in Amsterdam in 2009

...with no training

Yes, I had a lot of things happening at the time that meant I wasn't able to train, but figured I would just give it a crack anyway. A crack was involved, and I believe it was the sound of me hitting 'the wall'



'They' say that everyone hits the wall around the 30-35km mark of the 42km marathon, but for me it all turned to custard at around 25km, meaning that I was in a world of pain for the remaining 17km. Click here and put in bib number 2400 to see how bad it was.

So for 2010, the targets are:
- Rerun the Amsterdam Marathon in less than 4 hours
- Drop to 85kg (currently 93kg)
- Last, but definitely not least -> Have a baby boy!!! Yep - Claire is 6 months preggers and due on April 11!!!

He's baaaaaaaack...

That's right one and all - Bondy is back!!

After the long, cold winter, I am hairier than ever, but it simply adds some wind resistance to the training program.

On that note, I am doing some pre-season training at the moment here in Amsterdam, biking 150-170 km, running 10-12 km and swimming 2km per week.

All of this to get prepared for more triathlons, and possibly a marathon...

Watch this space - Captain Insano is alive and kicking!!!

Monaco?? Done and Dusted!!!

I can now say without a word of a lie, that I have completed the Monaco Ironman 2008 triathlon! My finishing time was 6:52:28


This posting is just a brief account, as post-race, physical activities such as typing require maximum exertion. I will update with more photos in the coming days.

The 1.9km swim took a bit longer than I had hoped, finishing in 52:28. For those who haven't experienced it, think of it as being in a giant saltwater bathtub with giant kicking sardines.

Some improvements were needed in the 90km cycle. The course climbed to 1500m, including a 22km climb to start off with. I completed the cycle leg in 3:36:15, passing 158 of my fellow competitors.

After the cycle, I started into the half marathon (21.1km) run. By this time, the temperature was 30 degrees, and the run circuit involved a hill that needed to be traversed 5 times in total in order to complete the race. While there certainly wasn't any records broken by finishing the run in 2:12:55, I didn't walk at all.

Claire and I with our gang signs - Spock from me, and the number 2 from Claire

Overall I am very pleased with how the race went, and very happy to have this as a starting point for triathlons in other exotic locations - that's right, to coin a phrase from Arnold Schwarzenegger -

I'll be back!

Monaco, Here I Come!

The next step in my build-up for Monaco, was a triathlon on Texel island here in Holland. Click this link to see where the race was:

http://maps.google.com/maps?f=q&hl=en&geocode=&q=texel+holland&ie=UTF8&ll=53.130294,4.879303&spn=0.34442,0.878906&z=10&iwloc=addr

This triathlon was a 1km swim, followed by a 40km cycle and a 10km run. The sea swim was relatively peaceful without inflicting or receiving any open wounds, and I left the water in the middle of the pack.


In the 40km bike stage, I improved by 10 places, with 3 people receiving a yellow card (a penalty where they need to stop and start) for slip-streaming behind me.

There was a massive head-wind for 8km of the 20km cycle circuit which made it a bit more difficult, but at least it was difficult for everyone who wasn't trying to sneak along in my fart zone.


In the run, I felt a lot better than I did in my first triathlon, and gained another 4 places.


I finished the race in 2:38:36 - a time that I was pleased with.

I feel a lot more confident now, and I can't wait to get to Monaco!!!

Blood and Guts

Just when you thought I had finished with all the blood and guts, it has returned. For those of you who don't handle blood, I wouldn't look at the photos that follow...


Half-way through a 40km bike ride on my way to work on Monday morning, a car pulled out directly in front of me, giving me no choice but to harpoon the drivers side, and take a bite out of the roof of the car. This was the result...

After a spontaneous manifestation of Tourette syndrome, I got a ride home from the police officer that we had called.

I went to the hospital, and got two stitches to hold my bottom lip together, and then went to the dentist to get my front teeth fixed.

Two days later, and I was back training today with a 5km run @ 4:30/km and have a number of cliches that suit my situation, such as...

Anything that doesn't kill you, just makes you stronger

and

Bones heal, and chicks dig scars!