Health Heroes: Graeme Hampton
In Port Elizabeth South Africa reconning the bike course for the 2018 Ironman 70.3 World Championship.
Graeme is an Ironman athlete who competes all over the world. Oh, and he just aged into the 70-74 year-old age group. This is a fascinating interview and gives me a lot of optimism about continuing to be athletic as I age!
What started you down the competition road? At what age did you start?
Where to start? Plenty of running around, playing “end-to-end” Aussie rules footy, cricket and swimming. My first structured competition was Tunnel Ball in elementary school. Around 8 years old. I remember I was bummed when they wouldn’t let me compete because I’d just had my appendix removed.
On to high school (13-18) and it was basketball for the church club, then rugby including playing for the school team as a 14 yo, then playing basketball in several leagues including captaining the high school team for 2 years. Both years we won the HS state championship, I represented the state in 1966 where we won the Australian Championship… and so on.
University it was more time partying, playing squash, chess and bridge. Then I got a scholarship to study textiles anywhere in the world I chose. Off to Leeds University and I was a walk-on with the Leeds team where we won the UAU (National) Championship. I was back to my best form and learnt that my best sporting days were not necessarily behind me. I carry this sentiment and preach it to my athletes to this day!
Let’s talk Triathlon and how it all started. After returning to Australia I was playing a lot of squash, skiing in the winter and playing social Aussie Rules footy. After tearing my meniscus on my first run on “Shaky Knees” I had my 1st arthroscopic surgery on my left knee. Then again a year later when I twisted my knee playing footy. This meant no more squash or footy or any sport that was not in a straight line! Enter triathlon!!!!
At the time I was a part-time instructor at my brother-in-law’s Nautilus gym. There were 3 American triathletes who convinced us to give it a go. I bought a bike and off we went riding out of the city onto the long beach roads. I recall loving the traffic lights at first because that gave me an opportunity to catch the group… Oy Vey! In 1980 triathlon was not only new to me but was just surfacing in Australia. In the next 5 years I’d compete in 30 triathlons, mostly sprint or Olympic distances. Then there were 3 Australian Triathlon Championships (Half Ironman 70.3 miles distances). 200-300 athletes in these non-qualifying races. Believe it or not I still have all my training notes. We didn’t know a hell of a lot about race tactics, nutrition and hydration back then. I’m smarter and faster now. Back then I only had the semi-pros to guide me along with reading and a swim coach.
So fast forward to 2021 where I have a triathlon coach, I am a certified Ironman University coach my self, I have as much data as I need/want and I love training and competing in half-Ironman races… What happened in 1985 when I did my last triathlon in Australia? In ’84 I’d just got promoted to Marketing Manager for an International company which meant a lot of local, interstate and international travel. For 12 month I still had the drive to compete until one evening after work there was mini-tri. I was late and missed the start… if I could not coordinate a mini how was I going to do a sprint or Olympic, let alone a half-Ironman? As I said goodbye to triathlons I did promise myself I would do one last one when I turned 60…
So for the next 30years my passion became cycling… racing year round, and when I got to the States taking on those challenging mountain centuries. By this time I’m in my 50’s. I engaged a coach and off I went. I got serious about data and power meters. My first goal was to get under 6 hours for Bridge-to-Bridge. I eventually rode all 3 major mountain centuries under 5:30hrs. (Bridge-to-Bridge, Blood Sweat and Gears, and Blue Ridge Brutal). It took a number of years but that became a focus…
Now on to Triathlons… at age 65 I just finished my 2nd Tour of The Alps, I’d been coaching some power cycling classes at E3 Endurance and heard that there was a group going to Puerto Rico in 8 months to compete in the 2017 Ironman 70.3 Puerto Rico race. Sign me up – finally I was ready to make good on my promise “to do one triathlon at age 60”. I engaged Coach Matt Clancy to guide me through my comeback. Swim lessons (the stroke technique had changed over the years) and run lessons to get my mid/front foot strike.
Let me side track here for a moment: I had a serious left calf issue where I had a debilitating pain caused by a large varicose vein. I thought it was stymie my Triathlon career. I spent many hours rehabbing , resting and walk/running. I thought I was finally over it the week prior to Puerto Rico but the day before leaving it recurred. It was so bad I could hardly drag my carry on onto the plane. I resolved to walk if I had to… I was able to jog and got on the 65-69 age group podium by 1 second! But my appetite for half-Ironman races was lit…
Six months later and 5 leg procedures later I was back racing in the 2017 Ironman 70.3 North Carolina.
Be Consistent, Persistent & Cognizant
Most athletes understand that consistency in training is a key dimension for success at any level. I have added a couple of other dimensions over the years. One is persistence. The other is cognizance.
The need for persistence comes about by the number of obstacles thrown the way of the athlete. (see below)
The need for cognizance is for my own safety and well being and for those around me. Being cognizant of surroundings and self are a high priority for me.
What obstacles have you had to overcome?
Always obstacles great and small… ALWAYS! Some you learn to live with (Basketball ankles), some are temporary (injuries, muscle strains) and some are significant enough you pull all the ropes to overcome.
Varicose vein, knee arthroscopes, bike accident. All of these needed doctors and physical therapists, chiropractors and massage therapists. And support from my coach, wife and teammates. The accident from June 2019 left me with not only physical but mental issues to deal with. Long story short: I was incapable of riding outdoors on my own for more than a year. Even with a mirror and radar and 2 blinkies! So with the help of a cycling buddy we rode every week during winter (with our masks!). This forced me to feel okay and somewhat safe.
Here’s an example of recognizing obstacles then deciding if something can be done to overcome it and is it worth putting in the effort to change.
I recently competed in the 2021 Ironman 70.3 Blue Ridge triathlon. My goal was to qualify for the World Championship in Utah come September. Because there is only ever 1 slot available for the 70-74 year old age group you need to win to pick it up. The athlete who beat me by 5 minutes actually beat me out of the swim to bike transition (T1) by 6 minutes. On analysis of the race my issue in T1 was 2 fold. I had difficulty removing my wetsuit and secondly I had a GI Tract Distress. The wetsuit was an easy fix – cut off 5 inches from each leg. The GI Distress, which has been with me forever, needed a new approach. I’ve previously seen nutritionists, worked plans and modified plans. I’m now working with a USATriathlon Nutritionist with a plan to fix the issue for good! And of course I am working with my coach to get me faster!
Hence the need for persistence!
How is your fitness now versus say 10 years ago? What about 20 years ago?
Most of us have not reached their athletic potential. As we age we think we will be slower than as a 20 year old. But this is probably only true if you were a professional athlete or high-level college athlete.
Ten years ago I was able to put in longer, more intense training and racing hours (training & racing mountain centuries). Twenty years ago I was just riding when I got a chance because I had a young family and was traveling locally and internationally with work.
How many hours a day or a week do you need to train leading up to a race?
10-12 hours/6 days per week. I keep a close eye on my Training Peaks(TP) data regarding intensity, fitness and fatigue. Of course the two taper weeks prior to the race are in the order of 5-8 hours so that I’m as fresh as I can be for the race. Again I use the TP data.
I always (nearly always) take one full day off and have done so all my life – even when I was studying for finals… I always tell myself I’m an expert in rest days.
What kind of training do you do when there are no races on the horizon?
Last year during the pandemic I probably averaged 7-8 hours – 4-5 days/week. I spent a lot of those training hours working on swim and run form. I also didn’t mind taking a day or two off!
Over the winter months I’ve been know to do weights. All I can say is I try…
Were you always athletic?
Short answer – Yes. But it has not always been my top priority. Trying to balance life’s priorities of family, work, community and self is always a struggle for athletes as it was for me. I admire those athletes who seem to do a great job of it with balancing work, young families and training for triathlon. I was not always able to get that balance…
When I think of it I’ve performed competitively in a lot of sports:
Team Tunnel Ball, Aussie Rules Football, Rugby, Basketball, Cycling, Running, & Triathlon.
And socially in the above plus Swimming, Golf, Windsurfing, Yachting, Skiing, Snowboarding and Tai Chi.
How did the pandemic affect your fitness?
BACKGROUND: Pre-pandemic I’d moved into a new age group (70-74) and was aiming for a top 5 finish in the 2020 Ironman 70.3 World Championship in New Zealand. Perfect course for me with a bike climb and a flat run.
I was in what I thought were the final stages of my rehab following a bike accident when a car rammed me while training 9 months prior. I was ready to train with the E3 Endurance triathlon team(indoor power classes, group rides, master’s swim sessions at 5.30am and run sessions all aimed at getting faster).
However the last masters swim I attended was March 11, 2020. 4 months no swim & no physical therapy. Bike and run only.
FOCUS: Maintenance only! Attend all the issues I didn’t have time for or that surfaced during lock-down.
a. PTSD on bike
b. Glutes on run
c. Lats in swim
RESULT: I raced the 2021 IM 70.3 Blue Ridge Triathlon in June with my best swim and fast half marathon off the bike. Feeling pretty good about that!
Notes:
1. Obstacles during 2017 IM 70.3 NC Race
2. Training/Race notes from 10 years ago.
Ironman 70.3 North Carolina Recap
5:18:14 PR 1st out of 13
Swim 31:30 (3rd fastest)
T1 7:45 including fall
Bike 2:36 (Fastest)
T2 3:21 (Fastest)
Run 1:59:30 (Fastest)
Qualified for Ironman 70.3 World Championship September 2, 2018
Nelson Mandela Bay, Port Elizabeth, South Africa
This was a great result for me and relieved a lot of pressure now that I’ve qualified for 2018 worlds. I have a year to train and prepare to be competitive!
And a special thanks to those who helped make this happen. Cathy, who calls herself “Sherpa”, has been instrumental.
The following have been awesome:
Coach Matt. I always say a coach earns his money when things are not going well! Matt certainly earned his badge of honor! Swim form, run injuries, gastro issues, mental issues. You name it. It happened and I was finally able to put it together.
E3 Endurance Team. A great bunch of athletes and friends who are fun to train with.
And last but not least I was able to push through because I am inspired by my friend and brother in law Ray. Only his courage in fighting a rare form of melanoma was able to push me over the last 2 miles and up that last incline on the run to finish a sub 2 hour half marathon. And more...
The swim went well. No, it went great despite getting kicked on my wrist at the start ( later treated at medical when it swelled to the size of a tennis ball). Kept on going. A full mouthful of salt water and that turned out to be fortuitous as I forgot my Base Salt on the run!
On the run to Transition 1 (T1) I was one of a handful of athletes who put on runners because it was .4 miles to the bike. Glad I did because as I was running at full blast and stubbed my toe on a gutter and fell flat on my face with wetsuit in one hand and goggles in the other. I was a little stunned at the time but kept going. Felt like I broke my toe and had blood gushing down from my knee.
On the bike. The fall didn’t affect pedaling. Passed a lot of riders. No drama until I racked my bike at T2 where the back wheel fell off! Someone was sitting on my shoulder.
The run tested my big toe. Hurt like hell for first 5 miles then the adrenaline must have kicked in. Got into a rhythm until I started to slow at mile 11. That’s when I needed some inspiration. Thx Ray. I did this for you!
Medical report:
Swelling on wrist (hematoma) treated with ice and compression. Back to normal next day.
Knee was bloodied and just road rash.
Left big toe is black and blue and lost part of nail. I’m pretty sure I’ll survive 😁
TP Notes from July 2010: Rain & thunderstorms mostly. Laps 2 & 4 Sauratown (Foggy wet), Laps 7, 9, 11 Hanging Rock. 4 laps consistent. Last tried to take it easy initially and wind it up - didn't work! Just beat a major thunderstorm in Danbury.
TP Notes from week before Roan Moan 2010: 10 miles warm up then Lap 4 climb Rte 194. After 20' had to back off from FTP. Lap 8 was Roan. 2 miles @ FTP then cracked. Had to stop 3 times because I felt like vomiting just like during the end of the Mt Diablo Challenge last year. I took Perpetuem because of the time on the road. I think this could be the problem. Back to Heed... Lap 12 & 3 miles of Lap 13 was the climb up 194 to Banner Elk. Hopeless! Starting to get hot - 90F.Note to coach: Let's discuss expectations for Roan Moan. Not so high...
TP Notes from 2010 Roan Moan Race: tried to keep Watts under 230 including climbs and hills. Felt strong up most of Roan. 57' is 18' faster than last week. I came in 3rd.
