Sunday 25 September 2011

Hever Castle Triathlon

Short Report
Swim:  00:36:00
T1: 00:02:43
Bike: 01:23:35
T2: 00:01:30
Run: 48:47
Overall: 02:52:37


Last Triathlon of the season and Em and I decided to make a weekend of it even if it was just south of London. Booked a lovely pub room (http://www.thewiremill.co.uk/) and headed down on the Friday night. Food, rooms, and setting were lovely - overlooking a lake.

Saturday morning and it was a reasonable rise to head to Hever for Em's Sprint Tri. The mists were down for the swim, giving it an atmospheric start. A great race from Em (11:26, 47:48, 20:04 = 01:23:59) meant 16th in her category and 25th female overall. Whilst cheering I also came to appreciate how hard it is to be a good supporter and be at the right place at the right time, shout words of encouragement and take good photos. So big kudos to Em and all those who have ever watched and supported me in a tri.




Unlike prep for a normal tri, we had a few drinks and fillet steak for dinner! Sunday was just going to be some exercise and I didn't want to take it too seriously. Having said that I set the alarm for 4am. Got up had some cereal, a bagel and a couple or croissants (provided by the pub) and was back in bed for 4.15. Alarm went off again at 6 to get to Hever. Given we had gone through everything the day before made it a lot easier this time round.

The mists were down again which made for a fantastic start to the swim, which starts from a beautiful ancient structure. Somehow I had managed to tick a box or click a time that meant I was in the first wave with the 'elite atheletes' . . .never been called that before . . . .and probably won't again when my time gets compared to the rest of that wave!


The water was freezing and the cold, weeds and washing machine start made for one of the more difficult swim starts I have had. The cold was making it hard to breath and the water was very muddy to begin with. I settled into a rhythm of sorts after a while, but I can't have had my wetsuit on properly as the burn in my left arm was far more than the right. The two lap out and back course meant that I could see the leaders swimming back the other side in the mists (very cool). The sun then burnt the mist off to leave a great view back to the castle. The second wave hard started now so there was added incentive on the second lap not to get caught by the leaders. Overall a very good swim in terms of memories and initial challenge. In terms of time, a very poor swim (c36mins).

Helped out of the water and off up to transition. Up a grassy knoll and bang I was down. . .damn it, did anyone see??. . .picked myself up and continued into transition.

The bike was a two lap hilly loop. This meant I couldn't get settled into a rhythm but did mean I constantly had new hills to push up which meant unlike other cycles, I felt like I was pushing hard for the whole race. The mantra was from Rob Brundish's report 'last race of the season, give it your all'  . . . difference being the guy I chased down on the bike was some random from Tunbridge Wells Tri club and not the leader.



Came in to T2 after c1hr23m on the bike and really felt like I had put a good effort in. A quick transition and off on to the run. I felt sluggish (potentially due to the bike, potentially last nights stellas) and got smashed as soon as I started (but then realised the guy must have been on of the leaders on his second lap). Problem with being in the first wave when they are on avg much better is that you have no-one to chase and when you do they are much stronger. My friend from TW Tri came past me towards the end of the first lap. I couldn't believe it. I had put in a massive effort to catch and then drop him on the bike and then here he is again! My run was not going well.



On to the second lap and I felt like I was getting back into the groove. The second wave were now on the course which meant people to sight, chase down and pass. I slowly reeled in my 'friend' and then pushed past. He latched on to me and I was unsure whether I had passed him too early. But in the end as I kept increasing my pace as the KMs passed I turned with 1.5km to go and he was long gone. Up the hill just before the end and wound up the pace on the grass and put in a big sprint to take a couple of people in the finish straight. Unfortunately I later found out the time stopped at the first mat and the second one with the arch was just for show . . . Doh. My slowest ever 10k at c48mins.

Overall a disappointing time, but I was satisfied with my level of effort and had a very good weekend all in. Back to the pub for a celebratory drink, a succesful weekend of races and in general and a successful end to my first proper season of Triathlon.

Thanks to the TriLondon cheerers on the course. Not usre who you were there with but thanks for the cheers (same goes to someone at Dorney Lake last week too).

Monday 19 September 2011

HSBC HumanRace Olympic Tri - Dorney Lake

Short Report:
Swim 00:33:02
T1 00:01:55
Bike 01:15:09
T2 00:01:18
Run 00:42:46
Total 02:34:11

Long Report
I have been to Dorney Lake twice before and its a very flat course and the only issue it has is that there can be a substantial headwind blowing down the course. But while this hinders on one side of the lap, its aids on the way back.

This was supposed to be the big attempt at my first sub 2hr30mins Olympic Tri. I was supposed to be in prime condition 5 weeks after Challenge Copenhagen. Unfortunately, things had not gone according to early season planning.

1. I had done next to no exercise since the Ironman;
2. I had mainly been eating and was c6kgs heavier than going to Copenhagen;
3. I had managed to pick up a niggle in my knee getting up from my desk strangely;
4. My drinking had resumed to pre IM training levels and finally;
5. The weekend before was my Stag Do . . . . . . .

Given all of this I had written the event off and thus was just treating it as enforced exercise. As such I went out on Friday and Saturday night and declared myself available to play on Saturday, putting in my first contact of the season with 80mins playing at no.7 for the 3's.

Needless to say as I struggled to get my wetsuit on due to sore arms . . . I wasn't feeling it. My aim was already just to beat last time 02:37 and see how close to 02:30 I could get.

Eased my way into the swim (2 laps) and tried to push a bit harder on the second lap. The water felt quite cold (we were the first wave at 10am) and feet were pretty cold by the end. Still didn't get much drafting done, seems my time was putting be in between groups of swimmers. Though I did catch a group towards the end of the second. Sighting is easy as the bhoys are massive and easy to spot and the water pretty flat with little wind. Equally there are effectively lanes created by the mini-bhoys for the rowing lanes.

When I left the water at c33 mins I was happy to be c3 mins quicker than last year. But I had also hoped to go faster.

On to the bike (8 laps and thus a bit tedious). I fired off hard as usual with my HR up in the 170s, soon came down to the 160s a rate that I had easily held for a sprint 6 weeks ago. However, at the time and on analysis it dropped pretty constantly through the bike to the 140s. I would push every now and then and get it back to the 150s. But I either didn't have it physically or mentally to maintain the effort. Overall I am annoyed about my bike split. Since last year I have a new bike, aero wheels and bars and have put in a f**k load of hrs on the bike to come 2 mins slower. I know I listed my excuses at the top but I still thought I should be able to go better. . . . still lots of work on the bike needed.

To the run, having gone without socks my feet were like ice blocks. I couldn't feel them until over 5k in when they started to tingle. My HR was up in the 150s and 160s and I was going OK. I knew I wasn't going to go sub 40mins which I now needed for the sub 2h30m so I just kept going. My knee flared up on the first lap but then died down so I kept going. It hurt but not to the extent that I had to adjust my style etc. Legs felt heavy but expected them to. Beat last years time by 2 mins came into the finish with a new Oly PB (3mins quicker), but very dissappointed. I know I can go faster and I know there were reasons for not achieving it this time. But most of the reasons were down to a loss of focus and motivation after my A race and therefore I was annoyed at myself for not kicking on and taking full advantage of the massive effort I put in over the spring and summer. The level of which I may never repeat. Still a handy two and a half hours of exercise for a Sunday morning. rest of the afternoon spent cheering on the rest of my family who were competing in the sprints (brothers) and super sprints (Mum).


Last tri of the year next week at Hever Castle. Another Oly but with a hilly course I won't be challenging the 2hr30m, but rather enjoying the scenery. Main aim now is to get back on exercise, sort knee out and ensure I don't ballon for the forthcoming wedding and honeymoon.

Sunday 14 August 2011

KMD Challenge Copenhagen

KMD Challenge Copenhagen 14 August 2011
Short Report
Time
Position AG
Position Overall
Swim (3.8km)
01:18:59
197
T1
00:09:04
184
Bike (180km)
05:58:59
200
T2
00:04:01
128
Run (42km)
03:41:18
75
Overall
11:12:20
145 (244)
686 (1366)
Photos



Long Report
WARNING: This is a very long report . . . . . . and I mean very long! Probably more for me than anyone else.

The WHY?
This was my first attempt at an IRONMAN distance triathlon and I had been taking it seriously, which meant a fair amount of time and dedication. I entered a year ago after badgering/goading from Justin at work. I had visited the website and left it open on my computer for at least three weeks. Over that time the seriousness of the challenge appeared to reduce until the point, on a random day in the office, when I was probably bored I thought, “I know what will fill a few minutes and provide a break from work, I’ll enter an IRONMAN”. I thus went against my better judgement of ‘it will take over my life’ and ‘I will obsess’, and vowed to train as a normal person and see how hard it really was . . .
The other main factor was Em’s reaction when I slipped the possibility of entering into a conversation over dinner. “Why not, Sophie (her sister) lives in CPH so we can visit her, and your training will encourage me to train ahead of the wedding . . .”. With the pre-approval it was all systems go!

The TRAINING
Training in earnest started at the end of the rugby season, when I could actually dedicate some of my weekends to Tri training, and from that point on it was almost all about the IRONMAN. By the end of July, I couldn’t wait to get to CPH and get the event over with. I had put so much effort into the whole thing it was like doing two jobs at the same time . . . . However, I loved the physical aspects of the training and have some great memories, mainly of early mornings:
· Interval sessions round RP – Go! . . . . . . EASY!;
· HHH (Highgate Hill Hell) – hill reps up and down Highgate Hill West, trailing after Marcus and Darren (pretty similar to the interval sessions actually);
· Sunrises over Paddington Rec while sprint training with Em;
· Long early morning runs round RP, Hyde Park, Green and St James’ Park and along the canals nr home – even squeezed in a 3hr run in Munich;
· Swim sessions at UCS and with TriLondon;
· the Hampton court swim (my first swim over 3km);
· getting so cold swimming back from an island with Em in Chimsee (big lake in Bavaria) that my arms and legs started to cramp and i almost died/cried depending on whether its me or Em telling the story – n.b always check to see if the water from a lake comes from a glaciar!;
· London to Brighton and rtn with my brother (my first 100miler); riding chain gang back from London to Cambridge with Guy and his mates at London Phoenix; getting p*ssed on and cutting a ride to Kent short with Marcus, Naomi and Roz; 100mile TT round RP starting at 3am on a Wednesday morning – thanks for that one Justin . . .

but mentally it took a lot out of me, I couldn’t miss a training session, I had to get enough sleep, didn’t want to drink, I had become obsessed . . . . and I wanted the damn thing over with . . . I wanted my life back!

The AIM
1. To Finish;
2. Overall time under 12 hrs;
3. Bike time under 6hrs;
4. Run time under 4hrs;
5. Take it all in and try to enjoy it.

COPENHAGEN
Flew out on the Friday night after work. Unfortunately the flight was delayed, as was our luggage at the other end, which meant we didn’t get in until 2am. Not the start I wanted to the weekend. As with many things over the past few months I was stressing about not getting enough sleep. Still, i took my 8 hrs sleep, had breakfast and registered in town 30 mins before the cut-off point. Had a relaxed coffee with a friend also competing and then set off to build my bike and fill the multi coloured bags with the right stuff.
After an initial minor panicthe bike went back together relatively quickly . . . well it was quicker than getting the damn thing into the box a couple of days before.. (this was the first time I had packed and unpacked a bike). We then had to leave to get to the bike check-in before it closed at 18:30. Cycled down to the metro to test the bike out and the gears were OK(ish). Out of the metro at 18:00, plenty of time, still others on their way to check-in. Everyone had their bikes and their blue run bags . . .BLUE RUN BAG!!!!! F*ck I had forgotten my run bag . . . . key massive panic and over stress. We rang Micheal (my pseudo brother in law and he very kindly agreed to cycle it down. I was ever so grateful as this was a c30min cycle for someone who had done their first ever triathlon the day before with no training what so ever and he had been given a time frame of 30mins).
So the bag is on its way, let’s just rack the bike . . . and see if the mechanic will look at my OK(ish) gears. They are closing as I am too late . . . so I have a go myself . . . . . bottom line is I have no idea what I am doing . . .gears are now screwed . . . . panic sets in again. Blue run bag has arrived and flung over the fence to me as I run with my bike back to the mechanic (who has cleared all his stuff and getting into his van) and beg him to help. In the end he uses my tools as I hold my bike up for him to fix the gears. He only made a few minor adjustments but they worked again and the mental meltdown receded again . . . . all was ok again. Now to head home for pasta and a good night’s sleep. Got the first, and not so much the second, but that was to be expected with a combination of the nerves and the shear amount of pasta that I ate . . .

The RACE
Up at 4:55, big breakfast of museli, honey, bananas, peanut butter and jam bagel, all washed down with coffee to wake me up and help ease things on their way . . . ;-)

Arrive at T1 with not a lot of time to spare but there wasn’t much to do. Queue for the loo, put my RED and GREEN bags in the appropriate places and don my wetsuit. Gave Em a hug, posed for a few photos and waited for the horn. . . . finally the nerves had gone, there was nothing to do now, just exercise, there was nothing else I could do to improve or hinder my event. It was time to stop thinking, mulling, imagining and just DO!!!

The Swim
The horn went and I and a large majority of the wave wandered into the water and set off on the 3.8km swim. I found I spent most of the swim on my own just to the side of the main pack. I know that drafting saves energy or speeds up your time but I have yet to find someone that works for me as I always seem to swim into them from behind or convince myself that they can’t swim in a straight line and head off on my own again ( . . . . clearly given I swam on my own and not in the pack its them that can’t swim straight and not me!!!). I found a rhythm and kept swimming and I rather enjoyed it. I could actually hear Em cheering from the bridges and given the anti-clockwise nature of the loop and my breathing to the right I could actually see her tracking me from the banks – so I threw a few waves in along the way. I was out of the water in a time of 1:19 which was pretty much what I had anticipated and I felt good, so I was happy and you know what I was enjoying this J!
T1 passed without a hitch, took my time, dried my feet, socks and cycle shorts on. Toilet stop and off on the bike to cheers from Em (Jack and Lucy) 9mins

The Bike
The bike nearly went wrong as soon as I got on. Micheal gave me such a . . .what can only be described as some form of primeval roar, that I nearly fell off, but I managed to stay on and was away. The bike course over all was brilliant. It was pretty flat and fast and the “slope” was a nice respite and chance to, if you wanted to, get out of the saddle. The wind was also kind to us. Justin had done a reci of the course a few months ago and came back with stories of great winds and struggling to break 30km/h etc etc.
I took on board a lot of advice on race nutrition and pacing from people and all the books I had bought. . I made sure I ate at regular intervals and I ate all the food I had eaten before on my long training rides. I actually ate a lot of solid foods, as mentally it’s what I hunger after so I have found from experience it’s what I always reach for and goes down ok. So at a minimum a bar and a gel every hour along with energy drinks. The feed stations were really good and really easy to collect whatever you wanted without needing to stop (first time I had used a feed station like this so didn’t know what to expect). Started taking on the bananas they were handing out and these went down a treat. I got handed a muesli bar with a banana at one station and could hear all the advice “don’t change what you know; only eat what you are used to etc etc” so I considered chucking it. However, anyone who knows me knows I am not one to waste food so I tucked into it and found it to be really nice so had a few more later on . . . .
I was making good time and was averaging over 30km/h, which would see me home in the 6hrs I was aiming for. The first half went very smoothly and I was really enjoying the ride. Em and Sophie cycled out to the turning point and I saw them dead on the 3hrs I had predicted. I could hear Thomas’s comments in my head that an Ironman is just a nice day out (bit of a dip and then a ride) right up until the run. I was in complete agreement up until 5hrs into the cycle when I started to get saddle sore and could feel myself getting a bit tired. Still I pretty much stayed in the tuck for the majority of the cycle and in the second half started catching people who had passed me before and were sitting up and looking more tired than I was feeling. It was at this point that the madness of the 100mile TT round RP in the tuck started to look more and more like a genius idea. Had I not been in and tried out the TT position at that point, for that length of time. I too would have been sitting up and needing to work harder to keep the same pace.
Overall I only averaged 126bpm for the cycle which is slap bang in my cycling Zone 1 and so I felt comfortable, wasn’t killing myself and hoped I would feel fresh for the run. The support was brilliant all round the course with families moving their entire living room or lounges out to the side of the road to watch and cheer.

Coming back into CPH I noted I needed to ensure I kept the pace up to get my 6hrs and overtook a lot of people who were noticeable easing off now that we were back into CPH – mentally the cycle was over for them, but there was still over 5km to go. Raced into T2 at 5:58:59 so had got in under 6hrs = TICK.

T2
My bike was whisked away from me, my run bag handed to me and I was into the tent. Off with the cycle shorts, top and gloves and I was ready. Tried to find a toilet in T2 but to no avail . . . . didn’t want an additional toilet stop impacting my first marathon time. Ah well just need to run faster.

The RUN
Kicked off on the run at a pace, completing the first two laps (half marathon) in c1:40. But I was loving it, I was almost dancing to the music at points. No-one was overtaking me and I was having to step people and zip through gaps at the tighter sections. I was sticking to water and alternate coke and energy drinks at each aid station – plus a sponge under the hat. I passed Justin at a rate of knots (he was a lap ahead) but he admitted to doing the maths just to check I wouldn’t catch him J.
The run was flat and along the water and through some of the key scenic areas of CPH. I had two separate groups cheering me on plus a few randoms cheering on the TriLondon top (BadTri and Thames Turbo were also out in force).
I took on some bananas and kept reaching for the coke. My splits started to edge out with my pacing slipping from 4m30 to 5mins etc. Legs started to feel heavy and could feel a big blister on my left foot. But the major concern was my insides, which were churning. All was ok in the end but the advice from a friend of mine to focus on nutrition, lube and Imodium had me worried that all may not be well. Eventually the concern ‘passed’ and then I just had to make it to the end. My heart rate was pretty fixed in the mid 130s to low 140s (which is again Zone1 for my running), so I wasn’t too concerned that my pace was slowing slightly. I had never run a marathon and didn’t know what to expect or what would happen if I gave it a nudge. Having watched ‘The Crawl’ and other triathlon horror movies on youtube the night before, I didn’t want to ‘hit the wall’ by pushing too hard. I was well within my targets so I just kept on going. On the last lap I was becoming unable to stomach even the apples and stayed with coke or a mouthful of water gearing up for the final push to the finish. With a few 100m to go a ThamesTurbo relay team sprinted past and that was the trigger, it was time for the big sprint finish. I kicked, and then kicked again and then kicked again and i was flying. I nearly hit the railing as someone weaved ahead of me in the finishing channel. I could hear the announcer saying words like and “here comes Tim Cook putting in a sprint” followed by “looks like he has a lot of energy left to burn” as I kicked again. I crossed the finish line at full pace and I mean high knees, pumping arms, 50m sprint training full pace. . . . 3:41:18 total time 11:12:20 and a big smile on my face!
Quickly found Em to give her a big hug and thank her for the final cheers on the finishing straight which I failed to acknowledge in my sprint…..
It was done, I was done, I had completed it (within myself) but I had achieved everything I wanted. Time for a shower, the finishers t-shirt and medal, and then bread, beer, pork pie, pasta, pizza and red wine J

The Post-mortem
Loved the vast majority of the race. Last hour of the cycle hurt (will need to consider different saddle or bike fitting to prevent the saddle soreness – or just ‘man the . . .’ ) and a brief section of the run hurt but other than that enjoyed it all the way round. I enjoyed the swim and I paced myself well on the bike, maybe too well, [generally I post rough positioning times for the three disciplines of 75th percentile, 50th and 25th, however my bike was down at the same level as my swim – too easy or just longer than I was used too????] and had energy left in the tank throughout the run. How much I will never know, but there was certainly some. A mate of mine from Patagonia commented that I looked better at the end of an Ironman than I did on any number of days of pulling sleds across the Patagonian icecap. And I am minded to agree, this was not the hardest thing I have ever done . . . Or was it and was I just better prepared?!?!?!?
I achieved all my targets and had the added pleasure of scaring Justin into doing mental mathematics on the run to try and figure out if I would catch him. Had a big sprint finish and had a mountain of pizza and pasta afterwards. A great event, extremely well organised with loads of support from the locals, a great day out and a superb experience I will keep with me forever. And in fact a lot of the changes I made for the event will stay with me – healthier eating, more cycles and more swimming and of course training with TriLondon. But onto the big question . . .

Will I? Won’t I?
I have long said that I won’t be doing another IRONMAN (sorry just like putting it in capitals), not because of the event itself but because of what it took out of me to get to the start line. Done one, got the time, got the t-shirt, got the medal and now time to move on . . . .
I like the HIM distance and have already signed up for the Mallorca 70.3 next May and will be signing up as soon as I can for some punishment and childhood memories in the Wensleydale HIM next August (just seen Naomi’s race report from Norway and that is now firmly on my radar too . . .). My other aim for next summer is to continue with the cycling, which I found I really enjoyed and complete Le Marmotte. So, throw in a potential half and full marathon (want to post a proper time now) and a few sprints and I think I have found enough to keep me out of mischief for next year. So not yet . . .
But ever???? I asked Em all along not to let me do another one and she kept saying she didn’t want me to do another one, because I became an obsessive nightmare. But within 24hrs of completing the event she has said it’s OK to do another one in a few years, especially as then I will probably be able to cross the finish line with kids in tow (as long as they don’t prevent me getting a time that is ;-) . . .). On the other hand the permission may have had something to do with the diamonds I gave her as a thank you for all the moral support, encouragement, understanding and actual support. All of without which I am sure I wouldn’t have made it.

My own view is certainly not in the next few years. But as it sinks in and my rose tinted memory kicks in I love it all the more. I have barely stopped thinking or talking about it and I was really quite sad to be leaving CPH after such an amazing weekend. Was it all worth it? Will have to let that question sink in some more and at the very least I want to leave it a few years so that I can continue to improve my bike and target my swimming technique so I could come back and attack a better target . . . . so never say never . . . . . but for now onto the next big adventure our wedding in October J oh and two Olympic distances in September.

Wednesday 10 August 2011

Training for the IM

Regents Park - Bike intervals on a Wed morning, 100mile TT and multiple running laps.

Early morning Regent Park runs

The lake in RP

Highgate Hill Hell - Hill reps up Highgate Hill West and Swains Lane on a Thursday AM

Paddo Rec - Running intervals on a Tuesday AM with Em

Paddo Rec running track

Paddington Rec - Spinting with Em

Hyde Park - Long runs into work round the Serp and Hyde Park. Throw in Green Park and St James and your at my office.

The Serpentine in Hyde Park

Running round Hyde Park in the early morning sunshine
London to Brighton - Pub lunch on the way back to London
London to Cambridge and back
The old Allez Sport
In with the new Tarmac and all the bling (aero wheels and TT bars)

Saturday 6 August 2011

HYDE Park Sprint Tri

A final update on my training (for those that care ;-)), this week has been full on tapering with not much to write home about at all. Few saunas and sports massages and some light cycling and running. Rest of time has been spent trying to get my bike into a bike box and program all my timing equipment to tell me everything I need and lots I don't.

The last serious exercise was on Saturday at the Hyde Park Tri. I took part in the Saturday Sprint distance (800m, 22.5km and 5km) along with Steve and Dan.

The event is awesome, I really liked it as it is where I do a fair amount of my training especially running and its just down the road - home ground, my back yard or "Who Works Here!" for the UCS boys. In fact a 16.30 start was distinctly civilised compared to a lot of others and the one coming on Sunday (07.45 - which is actually not that bad - hoping to finish by 19:45). Racked my bike next to Steve and Dan and nice to have some familiar faces to be lining up with and to cheer on round the course.

Lined up in the Serp and couldn't see the weeds I was used to, must have got rid of them when they were cleaning the blue green algae! Horn went and I went off as hard as I could. Not sure why as i can only sprint for 1 or 2 lengths so after about 100m I slowed having been out with the leaders up until that point. With pretty small waves (only c60 people) there wasn't many people to swim with so found sighting difficult especially with white buoys and grey sky. So felt like I weaved around for the full 800. Which may well have contributed to taking 17mins to get out of the water, that or my swimming technique.

Overall was hoping for a better swim and a PB to beat my Blenheim Sprint time, but with the long cycle (22.5km not 20km) and large transition area this was no long guaranteed - rather annoying. Off hard onto the largely flat course. Got my HR quickly under control and maintained it north of 160 for the entire cycle - dispelling fears that I can't get my heart rate up on a bike, its just I either don't try hard enough or just can't sustain the level for longer distances. Only got overtaken on the last lap, by some fresh legs and they were what I needed to pick me up on final lap. c40mins for the bike.

Back into transition and it was over an hour, was really going to struggle to get below 1:21 and the sub 1:20 I was hoping for. Still gave it a nudge and started the two laps of the serp. Something that I have done a number of times in the last 4 months so I really enjoyed it. Overtaking everyone and not really finding anyone to pace me, but felt good, didn't feel like I was going mega fast but ticking over nicely. Picked up the pace on the second lap and still no-one going at or near my pace until the end of the second lap when I found someone to chase down and kick past. On to the blue matting through the pros transition area and round the bend to the finishing straight.

Again no-one to inspire a classic sprint finish, well anymore than I put in anyway, but lots of people cheering (thanks to Nats, Roz, Gregg and my cousin for the encouragement on the way round). Crossed the line and stopped the watch at 1:20:10. Damn it I had missed the sub 1:20 mark, so was actually swearing as they put my medal on, but I had beat my PB. So I was a little down, that was until I spoke to Em who informed me of my actual times (the wonders of the internet) and the fact that to actually get a PB I had put in a blistering run of 17:57 for a new PB and 9th best run time of the day. So now well chuffed and hoping to take this form to the far longer distance version on Sunday.

Will definitely do this event again and again in years to come.
Swim00:17:15
T100:03:26
Bike00:39:46
T200:01:47
Run00:17:57
Overall01:20:10
 

Sunday 3 July 2011

Cowman - British Middle Distance Race Report‏

Short Report
Swim: 00:39:05
T1: 00:02:31
Cycle: 02:52:11
T2: 00:01:00
Run: 01:31:44
Total: 05:06:29

Long Report
Having done the TriGrandPrix HalfIM at the very same venue 6 weeks ago (Emberton Country Park) I was quite relaxed going into the event. Well actually it was more that I was not as nervous as doing a half IM for the first time (as last time was). I knew the routine, I knew the course (more on that later . . . ) and it was just training for the full IM in August. The only two issues causing pressure were 1) I had a PB to beat now and 2) this would be the first time I donned my TriLondon colours so wanted to do it proud.



It was an early 3 am start to drive up from London with only a few hrs sleep returning from an engagement do the night before - it was at a great place near Parsons Green (www.thebarossa.co.uk), food was great but probably not ideal pre-race food - more on this to follow as I may have secured a TriLondon discount. Arrived with much more time to spare from last time as I remembered the average speed section of the M1 and used the A5 option to skirt round this. Registered and got my 'free' HIGH5 energy box and full length zip cycle top. Awesome that had been on my list to buy, just need to ensure I keep the recent weight loss off because a medium cycle top is not a medium to normal people . . .

Swim:

There were loads more entrants than previously which meant lots more bodies to fend off for someone who doesn't strike out on their own at the front. Having "quite enjoyed" my previous swim here I tried to increase the intensity this time and pushed a wee bit harder. Nervous of striking the right balance, not being a strong swimmer I have seen my stroke disintegrate if pushed too hard! Therefore I was happy to exit the water with the commentator talking about 38mins. My actual time was just over 39 but still c4 minutes quicker than last time. Fumbled around in transition struggling to get the wetsuit off one foot and then put on cycle gloves with wet hands. MN ('Mental Note'): Work out way to carry and apply gloves on the bike.

Cycle:

Out on to the bike and went off aggressively, my watch was screaming at me too fast, too fast as I launched through a HR of 165. I knew I would settle so wasn't too concerned. This was emphasised by the fact I went screaming past a TriLondoner cheering them on, only to be over taken 1-2 mins later and never seeing them again. . . . . There was next to no wind this time which made it so much nicer than last time and with my aero bars and brand new aero water bottle I was excited to try out the new gadgets for an extended period. The cycle is two laps of c35km and one of c20km through the rolling countryside. 3/4 of the way round the first lap I started encountering my normal problem on a bike, not being able to maintain my HR. My watch was now calling me a lazy b*stard as it beeped as it dropped below 145. after 5-10mins of this I got fed-up and turned it on to silent and tried to keep pushing myself. My HR is fine on the hills but struggle to maintain the effort (HR wise) on the flatter sections. Round the second lap and was feeling better probably because I had taken it a bit easier without my watch shouting at me. Onto the third lap and I was working out my timing. Probably started this on my second lap but given my capacity for maths during exercise it takes a while. What I realised was that I was going much better than last time. And, AND if I could get into Transition at c3:35 replicating my run time from before I could be on for a sub 5 hr - something I hadn't even considered before. So back on went the watch and then spent the last 20km hammering it to stop the damn watch beeping at me. MN: loved the aero bottle, but carry less liquid and be willing to grab water from aid stations. I was over self sufficient, jettisoning at least 1L on the 2/3rd lap to reduce weight.


For the drafting comments. At one point I saw a massive group drafting along, I was shocked it was MASSIVE, but it didn't make sense as I was gaining on them - I'm just not that good - turned out to be a local cycle club out on an easy Sunday ride, which made be chuckle. Having said that apparently c10 people were DQ'd and c10 were given 2min penalties for drafting.

Run:

I came screaming in to T2 at c3.35 it was on! Grabbed my hat with all my stuff and dressed on the run, throwing my gloves and excess gels at my better half as I went passed - sorry Em, as apparently not all the gels were sealed properly - oops. After last time I had decided to stop for the loo, so as soon as we hit the fields I stopped. I knew I needed a good time but felt with a lighter and less painful bladder it would be better to stop. Most of the people I had overtaken in the first 1-2km came back and I had to go back passed them. I was running well and at what felt like a fast pace, given all the overtaking. Then disaster struck, having run the laps 4 times 6 weeks ago I knew them or I thought I did! So suddenly my plans fell apart in a few seconds of realisation half way through the lap . . . . why are we turning left and not going straight on? Damn we are including an extra section of field . . . . Damn it even more! Victor's garmin based claims of a short course were right! the course had been short last time! So in one small left turn I had my Half Marathon PB taken away from me (back to 1:35 from the fake 1:24) and no longer any chance of getting in under 5hrs. Damn it what to do now . . . . well carry on, obviously, but start the mental maths again to sort a new aim. For the first two laps I was half harbouring the 5hrs still, would need a ridiculous effort on the last lap etc but if I felt fresh enough would give it a nudge. Sadly I didn't and started to slow up on the 3rd lap HR consistently at c160 and starting to trip over 165 and start the beeping again. Carried on with a mouthful of water at each aid station and had half a gel on the 3rd lap. Gave a push on the 4th and was given the boost of the lead female coming up, so kept her a bay for as long as I could and then tracked her to the finishing coming in just behind. I was beat . . . . and nearly walked/staggered straight into the announcer.
 


Faster swim (c4mins), faster bike (19+mins), and a REAL PB on the half marathon of 1:31:44 (which it turns out was actually a quicker pace than 6 weeks previously on the short course). So at an overall 17mins better than 6 weeks ago, with the longer run I was well chuffed and loved the wearing of the team kit bringing on course banter even if I hadn't previously met the other TriLondoners.

Chatted to and saw a few other TriLondoners afterwards and some really good times being posted, but I will let them tell you about that.



Saturday 4 June 2011

GE Blenheim Triathlon - Sprint

Total: 01:21:35 (Position AG - 49, Overall 216)
Swim: 00:15:57 (Position Overall 1618)
T1: 00:03:23 (95)
Bike: 00:37:58 (356)
T2: 00:01:44 (749)
Run: 00:22:34 (97)


OK so this looks rubbish compared to Darren's (massive congrats I have no idea how one cycles that fast - I try not to even consider the swimming side of it) . . . . . still its all about PBs and like Darren I got a few here.


I have done this Sprint Tri a couple of times before (2008 & 2010) and so this year I was interested to see what some more focussed tri training and a new bike would do to my time. Secondary objective to beat the best time posted by members of my rugby club who have entered this is years gone past.


I was in the mixed start at 10:10 and got to see Tim Don and the rest of the elites whipping through T1 as I racked my bike next to my better half's. We arrived in good time and and therefore felt quite relaxed compared to frantic rushes in years gone by.


I decided that after enjoying the swim a few weeks ago in the HalfIM I was going to try a bit harder. I pushed from the start and was pleased to see that I was swimming right next to Emily for most of the first half and apparently just infront of her for the second half. We apparently got out of the water a few seconds apart but she slipped on the ramp and I was gone!. No chivarly here. . . . in my own defense I didn't know she was right behind me and considering grabbing my ankle for the last 300m as a bit of fun! Out of the water in a PB of c40secs in 15:57.


Then the 400m uphill run to T1, as usual I used this to gain back a good number of places and this time I even went for no socks to save a few more seconds. Up until that point I had been a drying feet and socks kind of triathlete. Out of T1 in 3:23 which turned out to be pretty fast and over all my transitions were a PB here by c1min, so thanks to the recent discussion on trying to be the best in transition . . . . I think this may be my potential relative strength . . .


Out onto the bike (with newly attached aerobar - fitted the day before). I certainly enjoyed using them but not convinced as to whether overall a positive on this day (having had no practice on them). Good on the flat and down hills but felt I was being less aggressive when trying to use them into the wind. Probably just need to get used to them a bit more. 3 laps of the course and back into transition but only 30secs quicker than last year. . . . I don't want to calculate the time and financial cost of those 30 secs! It was windy this year, that's my excuse and I am sticking to it. A slight fumble re-racking the bike as the aero bars got caught on the pink bag that we had positioned on the bar to help us find our bikes and out onto the run.

Caught a guy who had been kindly pacing me round the bike and forcing me to keep pushing within and few hundred meters and was away. Again passed lots of people - but no idea what wave etc but didn't get over taken. Started trying to push harder on the second lap and was winding in for a medium sprint to the line. I felt that I had pushed myself and didn't have too much left. But as I overtook a girl on the way in she started kicking for the line, so ended up in a full sprint finish to the line to ensure I won the mini battle, but this left me wondering if I had indeed pushed myself as hard as I could . . . still 22:34 a PB on the 5.4km run by nearly 2 mins.


So overall PB by 5m23secs, just over 2mins off the rugby time, and didn't get overtaken from exiting the water, so pleased with the late morning'w work, but plenty still to work on. I will certainly be pestering Darren as to how you get that good at cycling. Or maybe I could just go with a bit of EPO a la Lance ;-). My mrs also posted a PB (mainly due to the run) so we were both happy and satisfied with the sprint training we have been doing round Paddington Rec.

Finally saw Jenson Button, smashing up the run on the way back to transition. Then off to a local pub for a spot of celebratory lunch carefully selected from the good pub guide. An essential finish to all triathlons . . . in my mind anyway.

Sunday 22 May 2011

Tri Grand Prix UK Race Report‏

My first Tri longer than an Olympic, but I was treating it purely as a training exercise, a way of enforced training.

Only just got there on time after leaving maida vale at 5.10 with bike loaded (my mrs was doing the sprint). Very picturesque swim and small field. Two events a HalfIM and a Sprint Tri. Well organised and two free t-shirts to boot.

Enjoyed the swim...probably explains my time though - that and the fact my better half can spot me in the water from my 'distinctive' stroke (43mins).

Bike was tough - not much padding on my new saddle as was noted only this week (good observation darren!) That and the wind. At one point downhill into wind and wasn't breaking 30km! Think these are the correct expressions but I got chicked and bloked all over the place on the bike. (3.11)

Got my own back on the run and unlike Victor I am going to claim the full 21km that it states on the website ;-) that made it a half marathon pb by 11mins in at just under 1.24.

Total - 5.23 (102nd)

More RP and HHH for me I think - see y'all wednesday!