Its good to be back!

Wow Mid-March already! Where is this year going?

February was a really positive month for me. Training has been consistent with only a brief interruption due to a dose of the deadly man flu which I managed to survive. Just.

The injury that has plagued my off season seems to have finally disappeared and this has been down to a combination of things.

  • Sensible training. Not rushing to get back up to speed and building gradually to protect the injury and not risk having any further setbacks.
  • Regular treatment from Luton Osteopathy. Ensuring I am fit and well and ready to put my body under the strains of pre-season training.
  • Finally daily stretching and using the foam roller. I used to think I hadn’t got time to do this daily, perhaps I even managed to convince myself I didn’t need to. Needless to say it is now part of my daily routine and my legs and back have certainly thanked me for it. I am a convert!

Things went so well I decided to enter the Winchester 10km held on the 26th Feb. Those of you that know me well will know my nerdy side involves Vikings and Norse mythology. So a visit to Winchester was a good excuse for a race. Winchester is where Alfred the great defended England (OR more specially Wessex) from the Vikings.

The race itself went well. A great course and a really well organised event saw me finish 38th out of 900+ entrants. The time was 40:15 which is over 3 minutes away from my PB but the important thing was that I raced pain free for the first time in two years. Brilliant T Shirt and Medal too! (Viking related of course)

 

The final week of February featured a visit to Alex @ Insight Nutrition. I had feared the worse but actually I was pleasantly surprised. I left feeling boosted by my visit and a nice finish to February.

Before I got injured I made plans for my 2017 season. My main focus is of course to qualify for and represent GB in Rotterdam in the World finals in September. My “B” goal is much the same but for the ETU Europeans next year. A sub goal was to qualify for GB ITU Duathlon.

My one shot at this sub goal was 12th March at the Bedford Duathlon. Based on not being 100% fit and not having the best preparation over Winter I was not overly hopeful at achieving this goal and certainly wasn’t looking forward to the event. I was put off even more when I woke up and saw the rain lashing down. However, I decided to pull my finger out and race, if nothing else it would act as a line in the sand to understand where I am in the road back to fitness. This would also be my first race in a draft legal race, so good practice for the rest of the season. One less thing to get disqualified for!

The weather didn’t improve much and transition was wet and grey, it was clear that the competition on the day would be fierce. I prepared my Transition area and retreated to the warmer pit lane buildings to keep warm and await the start of the race. After a brief warm up and race brief we were called to the start line.

Bedford Duathlon – Race review

Format: 5km run \ 20km Bike \ 2.5km run.

Organiser: NiceTri Events

The horn sounded and we were off. I followed my coaches’ advice and hit the first 5km run hard and came in just under 18 minutes (17:58). I was really happy with that considering my lack on running over the last few months!

With no wet suit to faff around with T1 was quick and I was out on the bike in around 30 seconds. I managed to chase down a decent group on the bike and working together managed to progress through the field and pick up additional riders. A group which started as 5 grew to over 15 and as usual we had 3 or 4 of us working on the front while some slackers sat and drafted happily for the entire 20km. The conditions were wet and slippery and the hairpins on the bike proved interesting as a few places were gained by some people sliding off onto the verges. There was some pretty impressive road rash on show after the race. Fortunately I stayed out of trouble and posted at 29:55 bike split.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

T2 was trouble free and I was quickly out onto the final 2.5km run. The legs were tired from the first run and a hard bike but I pushed on and did whatever I could to hold position.  The final 2.5km run was sluggish and something I need to work on as I came across the line in 10:15.  My overall time was 59:15. A good race and I am really pleased I took part, it gave me a boost in confidence and highlight areas I need to work on. In addition it gave me some practice in racing a draft legal event. Not only that but……

As I type I believe I have qualified as Q4. I am awaiting confirmation from the BTF but we are certain that my position and time was good enough to earn a spot on the GB AG Team. Not a bad day all in all, watch this space!

 

Up next – 10 days in Majorca J

2016 Season review

If I had to summarise my 2016 season in a single sentence it would go something along the lines of…

“2016 has been an experimental year with a lack of an end goal, with many challenges and a change in focus which on reflection I haven’t enjoyed as much as previous seasons”.

Reading that sounds rather negative I have to admit, but, it isn’t entirely and that is certainly not the case.

After the ITU world championships in Chicago and having represented GB at both the European and World championships I made a conscious decision to step up a distance and have a year where I would try Middle distance triathlons. For those readers that are not aware that is a 1.9km swim, 56 miles on the bike and a half marathon thrown on the end for good measure. A total of 70.3 miles. Don’t get me wrong 2015 and in particular the grand final in Chicago was a fantastic season. The best yet, but I just fancied doing something a little different.

Having made that decision I realised that my season didn’t really have any goals to aim for. No qualifying races, no world finals…. So alongside my longer races I decided I would attempt to do my bit for charity and race 500 miles in 2016. In addition I would attempt to break the 3 hour mark for the marathon.

With these targets in place I started the hunt for suitable races. I needed a flat (preferably downhill) marathon and enough races to keep me busy all season and get me to the magical 500 mark.

After much deliberation I decided to sign up for Manchester marathon, where better to get my sub 3 hour marathon than in the shadow of Old Trafford.

I decided to sign up to the Grafman middle distance triathlon as that was nice and local to me and also the wonderful Brian Adcock donated a place at each of the Hever castle “Gauntlet” triathlons to assist me on my way to 500 miles. Hever Castle would be a return to my childhood as I grew up in that area between the ages of 9 and 12. That would do for a start and I would find other races as the season progressed.

So I am going to go through my races and key points in chronological order at a fairly high level in an attempt to keep this review as brief as possible.

Milton Keynes 20 – As part of the training preparation for my sub 3 hour attempt I entered the MK 20 in early march as a final check that my pacing and training was where it should be. In short it was. 20 miles completed in 2:14:44 which meant and average pacing of 6:45 per mile which essentially meant I was on for a sub 3.

Manchester Marathon – 16 weeks of training, 700+ training miles, Travel costs, Hotel costs, all for one event. Imagine that one event going truly tits up after 18 miles. Well, I don’t have to imagine. I started the race feeling good and ready to crack the 3 hour mark, I paced well until about 18.5 miles and then things just fell apart, cramping and sickness took over and I eventually crossed the line in 3:27:27.

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MK Marathon – With the disappointment of Manchester I felt I owed it to myself to have another shot at the Marathon sub 3 before my triathlon training kicked in. Unfortunately it was like de ja vu, the 18 mile mark came and went and I was comfortable then bang, just before the 19 mile mark the wheels came off again the same way as in Manchester, the time was worse at 3:42:04.

It was later discovered that I have a “defect” in my body’s ability to retain or create its own salt. Therefore, at the pace I was pushing myself over 2 (ish) hours my body was simply reduced of the salts it needed to continue. Causing cramps and sickness. This helps now but at the time my love for running disappeared completely.

Grafman – Time to forget about my marathon disasters and focus on what I love. Triathlon. The first event of the season was the Grafman, based at Grafham water in Cambridgeshire. A great event and perfectly organised by the guys and gals at Nice Tri. I can safely say that I enjoyed the first tri of the year and was reasonably happy with the splits considering my focus had been marathon training until 3 weeks prior to the event. Swim 33:54. Bike 2:40:34. Run 1:34:35.

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Southwark 10km – I entered this race last minute as my training plan suggested a 10km pace test. The only way to get me to push hard is to get me into an event. It worked! I nailed a 10km PB in a time of 37:38 and second place overall.

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Hever Gauntlet (Round 1) – Excited to return to a place I spent many happy years growing up I neglected one very important aspect of racing. ALWAYS read the race information. I learnt a valuable lesson during this race as I attacked the hilly bike course on a TT bike and the toughest off road hilly half marathon in a pair of very light race shoes. Having said that, despite the tough course and the cold wet conditions I did enjoy myself.  My Swim time had improved since the Grafman but the bike and run was significantly slower due to the dramatic profile of the courses. Swim 31:54. Bike 3:20:12. Run 1:44:43.

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Boxend County club championships – So back to sprint distance in the name of the team. Stopsley striders fielded its first ever triathlon team for the county championships at Box end. I really enjoyed being part of the team and used this race as a hard training session the splits a fairly average 12:49, 32:32, 21:55.

Stewartby Sprint – Having returned from holiday I decided to enter my second sprint of the season. Again, using this as a hard training session. The event itself was run by Active Training World and fairly local to me. I was surprised to exit the water in second place and battled between 2nd and 3rd place until the end of the race. A slightly long 12:59 swim, 31:08 bike and a 15:46 (4km) run saw me finish in second place overall.

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St Albans Stampede – Back in March when I suggested to my team mates that we entered this race it sounded like a really good idea. At the start of September it seemed like much less of a great idea. That said, the team of four started the relay strongly and took our turns on the 4 mile loop. It was clear from the second loop that the course would test our legs before the 12 hours was up. The team was in high spirits throughout the day and with three teams from Striders there it made for a great event and a good day out despite the very best of British weather trying to dampen our spirits. Our team continued to run well and we quickly found ourselves challenging for second place. However, in the 11th hour (literally) they just beat us into second place and we had to settle for third. We had run a combined total of 104 miles in 123 hours and I personally had covered 27 miles.

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Unfortunately the hangover from the Stampede meant I had a common runner’s overuse injury. Initially thought to be bursitis of the hip eventually turned out to be damaged tendons in the hip\ glute meaning I would not run for two months. It was clear then that any running related races were not going to happen. That said, back to hever!

Hever Gauntlet (Round 2) – So back to Hever Castle again for the second time this year. My goals were to nail a sub 30 minute swim and beat the time I had completed in back in July. Well as mentioned above I knew I wouldn’t finish the race as I was unable to run. It is a strange feeling getting up at 4am on a Sunday morning, driving 2 hours to Kent to take part in a race you know you won’t finish. Regardless of that I decided to push hard on the swim and the bike and call it quits and grab a massage after T2. So, having left my trainers at home, that is exactly what I did. I swam harder than I have ever done before and way outside of my comfort zone, but that gamble paid off as I exited the water bang on 29:59. The official results pinched another 1 second off me but I’ll take that. 30:00 bang on for my swim was a huge PB for me and proof that the increased hours in the pool with PSC had paid off. Onto the bike and again I was conscious that my triathlon would end once I had finished the bike, with that in mind I pushed hard and managed to keep a decent average pace up over the two hilly loops. I knocked over ten minutes off the time in July. Finishing the bike split in 3:08:13. Into T2, packed up and headed to the massage tent. My triathlon season had ended.

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Nice to Cannes Marathon – Well I had planned to do the French Riviera marathon all year and I hoped it would yield the magical Sub 3 hour marathon and along with it sign off on my 500 mile charity challenge. Unfortunately, again due to the injury this would not happen.

Summary

In a year which has had a lot of change personally I think this season was as good as it could be in the situation.

I have moved house, struggled through the worst employment of my life and eventually been made redundant (thank god!). I found another job and have settled into that job nicely and then just when I thought I could finish the season on a strong note. I got injured.

As I alluded to at the start of this blog, it was an experimental year and I have had some good results. Some good memories and some good learning’s. I have forged a new partnership with my fellow GB athlete and friend who will coach me into 2017 and beyond and I am really looking forward to the time ahead. This was certainly not a wasted season, I tried something different and I didn’t enjoy it as much as previous seasons. That doesn’t make it a failure. Not trying is a failure. Never be left wondering “what if”.

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One thing it has done is fire me up for next season! The best version of me comes out in 2017. I can’t wait!

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For now, it’s a little bit of down time and a decent recovery block before the off season training starts. Thanks to everyone for the support throughout the year. My friends and family have been as wonderfully supportive as ever and I couldn’t have done it without you.

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Come on Spring!!!!

As expected I have had to start learning how to juggle training and family life around the new job and this continues to be a learning exercise.  However, I am not the first Age Group hopeful to have the pressures of work and family and I certainly will not be the last. I am sure that everything will fall into place.

That said this week has been a good week of solid training with no “wasted” miles. I have kept my base of runs to an interval session, a mid-week half distance tempo run and a weekend long run. In between these I have added a healthy spattering of good turbo and swim sessions. The new Sufferfest training video “Blender” is highly recommended …. for the slightly insane! Great workout though. (www.thesufferfest.com)

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This weekend I decided to take part in the Nice Tri 18 miler in rural Cambridgeshire (www.nicetri.co.uk). This was actually my first race of the season as the two previous ones have not happen for me for one reason or another. This race meant another thing as it was an 18 miler, not a distance I have “raced” before so I was guaranteed a PB. What a PB though, I wasn’t expecting to hold 7 minute miling all the way round, but I did and that led to a great 2:06:00 time over 18 miles. Really happy with the result and stands me in good stead for Paris.

Race report for St. Neots is now on the “Race Reports” page.

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Me taking a much appreciated drink from one of the well manned water stations.

Next weekend sees the running of the Oakley 20 race in Bedford and as this is a race I have run before I will be in search of my first real PB of the year.

Another first happened for me this week, when I was asked by a friend to give advice to a triathlon newbie. I had always seen myself as a newbie as I have only been doing this for 2 years. However I was honoured to be recommended to help someone who was just starting out. So I thought to myself “why not put this in the blog”…. So here it is, here is the advice that I gave to him based on what I found as a beginner.

Male, Age 30, Experience: Beginner,

First race: Jenson Button Trust Triathlon, Goal: Top 50 and to make the second wave.

OK, so let’s start with the bad. I need to warn you about the 2 worst bits of triathlon.

Number 1 is the start of the swim. You have a good strong swim time for your 1km; therefore I suggest you position yourself in a strong position in the swim so that you are not being held up by slower swimmers. However the start is always frantic and you will be right in the “washing machine”. I’m sure you have heard this phrase but it’s a melee of hands feet and elbows, expect to be squashed, punched and kicked!
So my advice is more for the start of the swim, the longer it goes on the calmer and more spread out it gets, it’s all about the start.

  • In the pool after a warm up, time yourself over 750m, but push REALLY hard at threshold (as hard as you can) for the first 200m, then swim at your normal pace… do not rest. This will replicate the frantic start on race day when the adrenalin is pumping.
  • Swim with others if you can, or ask people to swim alongside, in front, behind etc. So you get used to people being all around you when you swim.
  • Practice your sighting, don’t always trust the feet you are following, they may be going wrong. Stay aware of where you’re supposed to be going.
  • Get open water experience, it is NOTHING like a pool. Wearing a wetsuit, cold water, unknown depths etc. etc.


Ok, so onto the second worst bit of a triathlon….. jelly legs. Again I’m sure you know what it is but basically it’s the feeling in your legs when you transition from bike to run. This generally isn’t too much of an issue in half and full Iron distances as you have time for your legs to adjust. However in the short stuff this is VITAL, you don’t have 1km to “get used to it” you want to be off and running at your best immediately.

  • Practice going from bike\spin\turbo to run as much as you can. Brick sessions are so important. A great session that you can do inside (gym) or outside is; 10 mins bike, 10 mins run repeat 3 – 5 times. Try and run as fast as possible as soon as you get off the bike, but don’t use the bike as a chance to rest. Hard session but the benefits are massive.

Additional stuff.

People think triathlon consists of 3 disciplines. It doesn’t its 4. Learn to go through your transition (even if it’s in your garden\front room etc.) I can’t tell you how important this is in short distance races. Practice your layout, practice everything. For example I have been known to put on my wetsuit in my garden, goggles, swim hat etc. submerge myself in my daughters paddling pool, then run to my “transition area” and prepare for the bike, do a loop on the bike around my block (literally half a mile) then back into the garden to change for the run and another loop. Sounds like a tiny session but I see so many people fuck this up and cost them serious time and places, and even worse get disqualified. I will be practicing this soon heading into the season.

I would recommend going to the race location one day and having an easy run \ walk around. Get a feel for where the fast sections will be, where the hills are etc. Just so that there are no surprises on the day.

 Wow….. I don’t half bang on! Sorry – a lot to digest there….


In summary…

Practice a fast and frantic swim start then hold the race pace for      the 750m. (time it)

  1. Brick sessions! VITAL! Run off the bike – always.
  2. Practice Transitions
  3. Know the route      and prepare.

Hope all this helps, stay in contact and give me a shout if you need to. Happy to help

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