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

Happy new year

Firstly, Happy new year to you all. I trust you all had a good Christmas and enjoyed your new year celebrations.

image-happy-new-year-2017

To say that I am looking forward to 2017 is a huge understatement. As I said in previous posts, 2016 was an experimental year with a disappointing end spending 3 months on the injury bench. However, I don’t believe in dwelling on the past and there was certainly my fair share of good that also took place in 2016. As I have said to one or two people recently, I now know that everything happens for a reason, you just may not know or appreciate it at the time.

The past month has seen me get back some much needed base mileage in the run which in turn has given back some fitness whilst fighting off the inevitable Christmas calories. I have also managed to clock a couple of sub 20 minute Parkruns which I can’t really complain at having been off for so long and I even managed to represent the run club at a local cross country race which was as pleasant as ever. I still think back to the days in upper school when the very mention of cross country simply meant having to run to the local railway bridge, hide underneath it, extract the cigarette and lighter from ones sock and wait patiently for the rest to return and join on the back. Job done. How times change!

15267938_10157837966255580_3261338328266994482_n

My swimming has remained constant throughout winter and over the festive period which I know will pay dividends when the season comes knocking. For that I have to thank Putteridge swim club for being such an awesome club, not just the coaches but the other members who make getting up at 5:15 worthwhile.

PSC

The bike has been fairly static, as most are this time of yeah. Ice on the roads and freezing conditions making it a little too dangerous to venture outside, so plenty of sessions spent on the Turbo trainer trawling through episodes of Vikings, The grand tour, The walking dead and anything else I can find on Amazon.

powb5pt

Another mention has to go out to Carly @ Luton Osteopathy. Without her dedication and knowledge (not to mention patience) I don’t think I would now be running pain free, so a huge thank you to her for getting me back out there. However, I am still getting nagged to stretch and foam roll on a daily basis. My only question is, does foam rolling ever become pain free?

untitled

Looking forward to January there are no specific race plans but the plan is to shift the winter weight and get back down to what I consider to be the racing weight. This is a weight that I have felt I have raced best at in the past. Since working with Alex @ Insight Nutrition I have learned that it is key not to focus on numbers too much but focus more on how strong you feel come race day.

1

 

I will continue to build up the race pace on the run. I need to find 2 minutes over the 5km distance before the first race day lands in May. However, I trust my coach and my training so I don’t see that as an issue, it will come. I just have to believe… always.

All the key races are now booked, hotels reserved and plans are firmly in place, so it’s truly time to hit 2017 with full force and make it a year to remember. Watch this space!

capture

4626667590_1045x312

You are actually what you eat!

This week I am going to talk you through what happened when I visited Insight Nutrition last week. As I stated last week I thought it was about time that I invested some money in “me” the athlete rather than something that may or may not make me faster like a new set of carbon rims or a wetsuit. The sponsorship money I received from my race sponsors Inframon (www.Inframon.com) enabled me to do this.

The guy I saw (Alex) is an old school friend of mine that I hadn’t seen in 16 years so it was really good to see him and this allowed me to talk freely about my current nutrition and eating habits.

 

I travelled over to Saffron Walden for my first consultation, the location is set in some beautiful Essex countryside which I feel will be seeing me on my bike at some time in the very near future, anyway, I digress.

Upon arrival we sat down and discussed my past and my goals for the future with regards to the races I have planned for 2013 and 2014, we identified the key races and he took me through the process that Insight take with all their clients. I was impressed!

I was then placed upon a gadget that looked very much like an elliptical trainer and I was measured, weighed and blitzed with fat detecting electrics, sounds painful, it wasn’t. One printout later and I was taken through my body step by step. I have to say I was pretty happy with the results that I was given.

Basically my body mass symmetry is very good, there is a slight variation on the left leg but we assumed that this was due to the foot injury that I picked up this time last year. My body fat is 8% which leaves me in the same category as elite athletes, so I’m very happy with that, and my BMR is around 1900 calories per day. For anyone that doesn’t know what this means, it basically means that my body requires 1900 calories per day just to “exist”. This is before I do any exercise.

So now,  I need to fill out a very detailed food and activity plan for three full days and return it to Insight for their scrutiny. I am looking forward to hearing what they have to say.

One thing I took away from the session is that calories burned are measured most accurately through a heart rate monitor. I was amazed how fewer calories I actually burn during workouts than I thought! The machines at the gym and things like “My Fitness Pal” are all very well but they only give you a general idea as to what you’re burning. I use a Garmin 410 and I have been really surprised so far.

I really look forward to working with Alex and Insight in the coming six months.

If you want to know more about what Insight Nutrition do and what they can do for your training visit them at www.insightnutrition.com