A run with the boys – Tim, myself, Gavin and Toby – on Sunday morning

I am down to the last 2 sleeps in Stellenbosch before flying home, which makes for mixed feelings – obviously I am really looking forward to getting home and seeing everyone, I can’t wait, BUT watching the tv describe the cold weather that is returning to Scotland doesn’t excite me!

To counter the cold weather I have been focussing on my bike riding, since I doubt I will be riding the bike outside when I am home next week. So last week I basically rode everyday other than Sunday, where I ran longer with the boys (see above pic)

Monday – 100ks, Tuesday – 135ks, Wednesday – 150ks, Thursday – 45ks easy, Friday – 100ks, Saturday – 135ks

This week has been the same format – 100ks and 135ks already, but today might only be 100 (slacking!). On Monday we had a ‘team’ dinner – myself, Gavin, Dan, Conrad and Nikola, who builds and maintains our sites. Thankyou! Toby also came along too – he has been my superb training buddy these past few weeks out here, which has really helped the training along.

I like this photo – we had a nice night.

I decided to be good to myself – mojito AND marshmallows (there was even a fire to melt them on!) A strange mix, but one I enjoyed

See you all soon, Frase

We’re spread far and wide at the moment - triathlonteam.org – but I thought I would do a little resume. It’s good content!

Gav has been hanging out in his native Norn’ Ireland for a bit of unstructured training combined with some regular doses of good food. Hoever he has also sourced some  legend archive footage of Lance back in the day when bikes were bikes, and not rocket ships. See above at around the 4 minute mark for his pumped interview.

Will is enduring the harshness of the Australian winter on the Goldy. My heart bleeds. – He and the rest of Team GB are on their final taper into the ITU World Championship Series Final this coming w/e where it’s going to be on like Donkey Cong. G’luck champ. Run fast!

Dan is recovering from Swine flu in Stellenbosch; getting ready for the pointy end of his season over in the States, what with the Xterra US Nationals and World Champs looming ever closer.

Conrad has been celebrating the success of fellow South African, Burry Stander in winning the World U23 mtb title yesterday. Further to that his “10 Questions with …. ” series of Q&A’s has been entirely entertaining so far. – He suggests that kids should stick in at their swim and run sessions if they want to grow up to be like Dan, and experience the highs of being a Pro triathlete …. on the evidence of the photo below, I, like Conrad, agree wholeheartedly!

Dejan has been racing at home in Croatia and is building towards Kona and hopefully improving on his 24th place last year; Nikola and Igor have been training together and generally having a nice time at Igors’ place in the Swiss/Italian hills. Aleksander is the the US of A getting ready to tackle Ironman Wisconsin next weekend.

And me? I’m still in the Shire, putting one day of training together after another day, and enjoying the process. – I should be in Gerardmer this w/e to race the half ironman …. I pulled out though, what with my compete lack of racing shape at present. - It is a shame, as I love it there and have many a fond memory of training in the hills around the town. Paul puts on a fantastic event and I aim to be back racing there next year for sure.

For now it’s back to basics. Swim. Bike. Run. Clearwater.

Nikola has put together a great new website (a few months in the process) linking all of our sites that he designs and manages – including South African Xterra machines Conrad and Dan, Irish literature genius Gavin, continental euro’s Dejan, Aleksandar, Igor and of course – mine. Check it out at triathlonteam.org

You will also see that I am 'website of the week' if you check it out

The essential online triathlon resource that is tri247.com very kindly added me in today – have a look here at their link.