The next phase...

Well, after failing miserably to formulate anything resembling a productive training plan, I finally decided that it was never going to happen.
Coming to that conclusion meant that I needed to become a coached athlete, again. After considerable thought, I decided to contact Jason Battle, at Performance Coach Me and seek his help.
The reason I went to a new coach, was no fault of my previous coach, but based on the fact that Jason is local to me, and, with the amount of new challenges I have ahead of me, en route to my first Long Course event, it makes sense, to have someone I can interact more with.
So, I am now 18 days into my new training plan, and, after a sticky start (shitty cold), I feel that I am progressing well.
An unexpected surprise dropped in my lap a few days ago, due to a late cancellation, I once again had the opportunity to return to Easton & Otley College, to undergo a VO2 Max test on the treadmill, to give us figures to assist with my running training.
A great pleasure to meet up with Russell Board again, and a few of his students.
Once the information has been received it will be absorbed into the plan and I'll just keep at it.

This is the first season that I have been given strength sessions at the gym. Now, I use dot love the gym and weight training, prior to my cycling started, and I greeted this opportunity with great enthusiasm, so much so, that the following DOMS stopped me training for three painful days!
I am also doing 'voluntary' upper body/ core development, too, as want to maintain a balance of strength throughout my body.

Another recent surprise was my complete disregard for my own safety, when I entered Round 2 at  G8 Events MTB Winter Series!...
This saw me dragging myself out of bed on a drizzly 13th December, last Sunday, for a (thankfully) short drive to Santon Downham, to compete in the 2 hour Grand Veteran category.
A very muddy race. I managed to slip, slide and slither my way around for 4 laps, with just a couple of 'offs', caused by others falling in front of me.
More worryingly, I think it has rekindled my love of MTB riding/ racing, which can only mean more expense ahead!

I have also just about finished entering all my chosen races for next season (with the exception of one!)
I may well add a few more, as yet. But, they'll be 'C' races, used to check fitness, or break monotony.
So far, we have:

BAM Nutall Freethorpe 10 RR - 31/01/2016.
Broadland Half Marathon - 13th March 2016.
Manchester Marathon - 10th April 2016.
East Coast Triathlon - 17/04/2016.
Grafman Middle Distance Tri - 22/05/2016.
Fritton Standard Triathlon (Eastern Champs) - 19/07/2016.
Gosfield Sprint Tri (Eastern Champs) - 3/07/2016.
Outlaw Full - 24/07/2016.
Ely Monster Middle Tri (Eastern Champs) - 21/08/2016.
IM Wales - 18/09/2016.

Hopefully(!), I may be adding a marathon in the first quarter of the year, too, but we'll see how that pans out...
Then there's also the newly rekindled love of MTB, so may be a few more dirty races to come... Perhaps leading to a shot at XTERRA for 2017...

Testing times.

Well, as I  have now decided to train myself (no fault of my previous coach), I thought it may be as good a time as any, to perform some tests and get all my base data recorded.
So last week, I visited Jason Battle (Performancecoaching.Me) and was put through my paces at his place.
I took my Canyon Speedmax CF race bike and we used that for the RAMP Test.
Quite a painful experience, I must say! The ramp up of power was linear and steady, but the 'burn' does suddenly creep up on you, and failure is just a heartbeat away, at that point. At regular intervals, Jason took blood samples (Left hand) for recording of Lactate Levels, and this data was recorded, to calculate my LTHR.
Using my own bike was good, as this is the exact position I'll be racing in, plus, the power figures produced will be from my own Quarq, so no issues with different calibrations of other equipment etc... Another 'bonus', was that my FTP had gone up almost 30W!
We then sat and had a good chat over a cuppa, as I rested and prepared for the run test.
For the running RAMP Test, I used Jason's in-house treadmill.
Same protocol as the previous test was established. Jason would control the speed of the treadmill, increasing the speed and taking further blood samples as per the RAMP Test schedule. This time, using the finger tips of the right hand. A similar scenario played out... Starting with a gentle run, this gradually increases in speed and intensity until, faced with the imminent failure to continue, I grabbed the side rails and jumped, to put my feet on the side supports. Jason slowed the speed and I stepped back on, to complete a warm down.
Whilst with Jason, we discussed how to interpret the data and the various ways to use the data gained from the tests. A very educational and helpful few hours (including the testing), which will undoubtedly lead me in to 2016's season ready for my Long Course races, and also both faster and more powerful, than before.
 A couple of days later, I received my results from the tests and although very happy with what I got, I was somewhat surprised at the running graph.
This was followed up by a phone call, with Jason explaining all the graphs and results to me and debating which types of session would benefit my 'type' of athlete.
During the run, it is clear that almost immediately, I begin to burn sugars! Just starting, yet it would appear my body switches both energy sources on. A few minutes later, it realises that I don't need the sugars, yet, so switches that off and you can see the dip (red line), where I return to aerobic state, before ramping up at the end, as I go back anaerobic.
This was definitely something that I couldn't have picked up on, without testing. Consequently, I now have to restructure my run training, to encourage my body to leave sugar stores alone, until really needed, much later in my run.
So, although I was happy to have done the tests, to get my 'Max limits' set out, it was a real bonus to have picked up on this unusual Lactate behaviour!

Following on from these tests, performed on the 12th November, I was offered an opportunity to attend a local college and do a further RAMP Test, this time recording my VO2 Max. This has always seemed like a 'black art' to me...

I regularly perform VO2 Max intervals, to increase (hopefully) my efficiency, and my Garmin 920XT has a setting that can 'tell' me my VO2 Max, but how is that possible, when it clearly isn't attached to anything near my lungs!?...

So, yes, this was definitely something I wanted to do, too. 

So, on Wednesday, 18th, I went trooping off to Easton & Otley College, to meet Russell Board and a team of his students. 

Again, the protocol was explained and each student took up their respective position at various pieces of equipment. 

This time, after warm up, the power steadily sloped up. One student took blood, for Lactate Levels in my blood, one enquired every minute, as to my RPE, choosing from a preset list, while two others sat ahead of me, watching a laptop screen, and they all voiced encouraging comments as the power wound up and the effort levels increased.

Again, it was a good experience, and I was pleased to hear that my VO2 Max was scored at 47, which for my age, put me at the top end of excellent, on the tables they use. 

The new FTP has already proved quite a challenge on my last turbo session! Very surprised at how much effect it has made, but that could also have been down to the previous days testing, or the onset of the cold that I am now trying to recover from.

Over the next few days, I'll complete my training schedule for the coming season, then post back up here...

Rubicon Middle Triathlon.

Finally… My A race arrived.

Drove up to Knaresborough, for our weekend stay in Yorkshire, while I competed in the Rubicon Middle distance tri.

The weather forecast in the days leading to the Bank Holiday weekend had been quite poor, but fortunately, the good weather arrived, as we left home ;)

A brief scout of the bike course done and a visit to registration, and I was ready for the race.

Disappointed to realise that I had left my HRM strap at home! Not necessary for the race, but just a bit of data that I can use, after the race…

Arriving on the Sunday morning at 5am. I went to registration, to get my Timing Chip. 

Pulled all the necessary kit out of the car, to re assemble my bike, and transition box… Then, I discovered that, somewhere along the line, the spring and nut off the end of my QR had disappeared! WTF! Panic quickly set in. Where could it be? Had to be in the car, but where. It was still dark outside, as I scrabbled about in the footwell areas of the rear seat and load bay… I found the spring, but couldn’t locate the end cap.

Just at this point, a guy appeared, asking if he could use my pump, as he’d forgotten his. I immediately saw an opportunity, and replied ‘not at all’, whilst adding ‘you don’t by any chance have a spare skewer, do you?’… Yes he did, and yes, he loaned me it! Phew! (I later found the spring, but the other part still eludes me!).

The bike assembled, I headed for transition. The racking was a little tight, to be honest, but it isn’t a deal breaker. As it turned out, both competitors either side of me didn’t show up, so I had plenty of space.

06:45 and Mark (Livesey) stepped up, to deliver his Race Brief. Very well structured, whilst he left you in no doubt as to what was expected/ not to be tolerated, etc, he did it with a humour that was present throughout the event/ weekend, and shared by all involved.

The Briefing complete, we were instructed to follow him on the meandering walk through the grounds of Newby Hall, treading in God only knows how much Sheep shit. He resembled the Pied Piper!

As we approached the start area, we became aware of the sound of Bagpipes, and a solitary figure, in full Highland Dress, piped us all into the water! Quite charming, really… A nice touch.

Squelching through the mud, as I waded into the river, I soon realised that I had lost my timing chip! Marvellous!

The water was quite cold, and there was a good bit of ‘craic’ being bandied about, as we waited for the last of the competitors to enter the water. No sooner was the last man in, then the horn blast was heard, and off we went.

I was expecting a fast swim, as it was mainly 1700m downstream, with the remaining 200m, after the turn, but it didn’t really appear to be quicker. I did make a concerted effort to swim hard from the off. 

I started about 3/4 of the way back and there was a fair bit of ‘biff’ as we progressed. Everything had settle down as we went, but it seemed that the next wave caught up as we rounded the turn buoy, and it was bedlam! The last 200m was quite physical, getting punched in the back of the head and taking a couple of uppercuts, too! Trying to climb out, up the steps was like trying to exit a burning building! Arms and legs scrabbling everywhere… I did enjoy that bit, knowing that I could no longer drown! ;)

A quick run, along a carpeted section, took us up the boat landing staircase and through a beautiful gardened area heading towards the stunning Newby Hall, then out into T1.

Out of my wetsuit, and on with the bike kit and off I went. A brief stop at the exit, to tell the marshal I’d lost my timing chip and give my number to her.

The ride was very good, if a little bumpy at times. 2 big laps, with a short final lap.

The road out of the grounds was quite rough, but soon smoothed out as we headed over to the A168. A slightly undulating course, it was still quick, and the mainly smooth surfaces enabled a good speed.

Only down side to the ride, was losing my ‘tool bottle’, from the rear cage on my saddle. I noticed this on the last lap, and just hoped that I didn’t suffer a p*ncture, or mechanical…

The Feed Zone was situated in the Hall grounds, in the main hub of transition, etc.

Passing through the Hall twice was quite uplifting, with quite a good crowd shouting encouragement to everyone.

Into the grounds for the third and final time on the bike, I headed into T2.

A brief stop in transition and I was out running. As we exited T2, we encountered a 'scaffold bridge’, built so that the runners could cross the road, without encountering the cyclists. Only needed to be crossed the once, but what an effort it required! Referred to as the Travelator (remember Gladiators), it was a formidable obstacle. I managed it in a oner, hammering up and across the top, then flying down the other side. Many runners needed to pull themselves up, using the handrails, yes, it really was that steep!

4 laps of the grounds lay ahead, mainly tarmac, with some trail/ grass track, and the Sun was beginning to come out... 

There was a separate runners Feed Zone, which was well stocked with water, Coke (genuine, uncut), fruit segments, energy drinks, etc.

Tried as I might, to keep to my plan of 4:40/ km’s, I just didn’t have it in me, and as each lap went by, I watched my hope of a sub 5 hour race slip away. 

My final time was 05:15:10.(Official).

Swim: 43:35

T1: 5:52

Bike: 02:30:04

T2: 1:47

Run: 01:53:36

Above times taken from my Garmin 920XT.

It was a great event, and I fully intend to make this my ‘A’ race again, for 2016.

TE Eastern Region League!..

Just heard that after the Monster Middle, I am now in 3rd place for Vet Males, in the TE Eastern Region Triathlon League!
I'm on the waiting list for the last eligible Sprint race of the season, so maybe able to jump another place... But, then again, plenty of others could do more!..
 Triathlon England East Veteran Men

Monster Middle Triathlon - 16th August 2015.

Well, what a day that was!... Great race, sponsored by Revitaflex, in Ely City centre.

This was another late addition to my calendar, as I thought it would give me enough time to recover for the Rubicon, but give me a good indication as to how my fitness was, and also test my nutrition strategy.

Being not too far from Sharon's, I took advantage of the close proximity and opted to register on the Saturday afternoon. As the weather was good, we had a walk to the swim start and also checked out transition and finish areas.

I must say that being at transition for 5am really didn't impress me, at all. 

I'm a massive sufferer of OCD, and I just can't leave it all to the last minute, as others do... So, an early start was had.

Somehow I had been seeded with the faster swimmers in Wave 1. Completely wasted on me, as my swim is awful! So I spent quite a while, being escorted by my own personal kayaker.

Out of the water in 40:07, there was a short run to T1.
Determined not to suffer similar issues to that of the previous years IM Majorca 70.3, I chose to use my regular road cycling shoes, instead of the quicker to fit Tri shoes. Coupled with socks, this proved a bit of a faff, but, in my opinion, worth it. Helmet on, number belt on, and off I went.
Once out on the road, I quickly got into my stride and settled in for the duration. First section (A10) was quite a drag, and I found myself watching the k's tick off on my Garmin!
Turning off the main drag, we soon came to the B1411... What an awful road section that was! The road surface was dire, and I spent most of the time riding the crown of the road. Pretty sure it loosened a few fillings!
Fortunately, I had decided to ride completely self sufficient, with all my nutrition stored on my bike, so I had no need for the feed station and unfamiliar products. Just as well, as they had placed the feed station midway down a fast decent and I really wouldn't have wanted to sacrifice some free speed to slow down enough to be handed up a bottle!
Soon enough I was back to the A10, and the start of lap 2... Whoopee!!! Very difficult to enthuse about the second lap, as I was immediately dreading the tooth jarring back roads...
Benefit with two laps was regularly encountering slower riders, which made mini targets and helped ease the monotony.
Some 02:35:03 I was back in T2.

Still feeling strong and well nourished, I took my time (too much) and prepared myself for the run. I put a couple of gels in my rear pockets, which was difficult and time wasted, as I never needed them!
The run was good. So much better than I had encountered in Majorca, I was happy in my mind, that nutrition on the bike was bang on.
The run was lumpy and 4 laps! First lap, I just took water at the 2 aid stations, but after that I opted to take both water and electrolytes, most of the water going over the back of my head.
I took a gamble in T2, and decided not to grab my cap and shades, and I just about got away with that, as the Sun got out very strong on my last lap! Coming home in 01:41:25.
Finishing in 05:03:56, that is a PB by 2:30:14!
Although both bike and run are a touch short, that is still a significant PB for me.

Overall, that was a great race, and I'd definitely enter again.
More importantly, I feel that I have nailed my nutrition and transition requirements and I'm confident of a sub 5hr at The Rubicon.
Roll on the 30th August ;)

East of England Regional Team Sprint Relay Championship.

A very late entry to my calendar, I decided to participate solely for the craic!
Instead of all the pre race planning, and self imposed pressures, I thought it would be a great event to enjoy.
Held on the 9th August, my club had entered 7 teams of three athletes. The format was to be that, each team member had to complete the swim, one after the other, passing the timing chip to the next swimmer, on leaving the water. After the last swimmer came out, they then passed the tag to the first cyclist, etc, then repeated for the run leg.
The majority of our club entrants camped overnight at the venue (Box End, Bedford), we had arranged a nearby hotel, and the rest appeared on the morning.
The weather was superb, quite a hot day and I was glad that we had the use of our club Gazebo.
The race went quite well, for me. Pretty much as I forecast for my self, as I don't do Sprint events.
The 750m swim was started from the dry bank, a 'Le Mans' start, as it was announced as. A brief dash into the water, encountering quite a rocky lake bed! Out of the water in 15:42, I placed the timing chip on my mates wrist.
The good thing about the break between each leg of the race, meant that each person could wear clothing specific to the leg, rather than just the usual tri suit.
So, I chose to just wear jammers under my wet suit, then went off to our Gazebo, to change into a dry skin suit, ready for the bike leg.
Pretty soon, I was positioned by my bike, helmet and shoes already on.
Our third swimmer exited the water, putting the chip on my wrist.
ut of T1, I crossed the 'Mount Line', jumped on my bike and was off.
It was quite fast 10km loop. Just a couple of short, sharp digs, nearing the end of the loop.
Approaching the turning point, to start the second lap, I was flying. The 'T' junction was announced as a closed road and had a Police Officer manning it, along with a handful of marshals. Instruction had been given that, although it was effectively a closed road, caution was still to be taken.
Coming to the junction, I could clearly see the traffic stopped to my left, the Police car, with blue flashing lights and the Police officer. All appeared to be good to me, so I was ready for a quick turn.
Just as I neared the giveaway lines, the TE Official stepped out (clipboard in hand), screaming "FOOT DOWN, FOOT DOWN!" I sat up, grabbed the brakes and slammed on. Grinding to a halt, about 2 feet over the lines, I put my foot down, then set off again.
But I was very surprised as the official shouted out 'Number 4 disqualified for dangerous riding'!
As I embarked on the 2nd lap, I was gutted. I couldn't recall anything in the race brief about a 'Foot Down' junction, nor had I heard anything at the pre race brief that morning. Nothing for it, but to continue as best I could, pass the info to our teams, then discuss it with the organiser/ referee.
Back in T2 I had clocked 38:47.

A little disappointing, but I had briefly lost my mojo, as I mulled over the DQ threat. I handed over there chip, warned my mates about the junction, then headed off to see the organiser. I was obviously not the first to complain, as he was already prepared with an answer. It was a closed road, and the official was wrong. The assistant referee had already been deployed to speak with TE official.
I then went off to the Gazebo and changed into shorts and vest, ready for the run.
In between each leg, the rest of my club gathered at transition to shout encouragement to anyone in our colours as they arrived/ departed.
Finally, I was handed the chip and set off on the run. 2 laps offroad, within the grounds of the facility. Sun getting higher, it was quite a sweat fest! Running through the timing gate for the last time, I had finished in 22:35. A bit slower than expected, but still faster than my 5km stand alone time of 23:40.
A bit of a chill, as we waited for everyone else to finish and that was it.
A great day, which gave me the opportunity to meet more members of our large club. Plenty of laughs had by all.
Now for a week focusing on my next race, the Ely Monster Middle tri, on the 16th August.

Norwich Olympic Triathlon.

This event was a first for me, and what a superb event it was, too. Great to be able to support a race that is organised by my own club, and see first hand, how well it all went.
As the days rolled on, approaching race day, I was feeling very good. My training had been going well since my last race (Fritton), and the weather during the week had been getting better and better...
But, in a typically expected British sort of way, Sunday's forecast was looking wet!
Surprisingly, wet weather doesn't seem so bad, when you think that you're going to start of in a lake anyway.
My swimming has been going very well, recently, both pool and OW, so I was feeling well up for the first discipline...
IO started off well, not too hard and felt well within my limits, but pretty soon I began to feel like cramping in my quads! I backed off a touch and carried on. I didn't suffer anymore 'cramps', but was very disappointed, to see that I had in fact lost a further 2 minutes over my last race swim and that race had been almost 300m overly long!
Again, I had decided to persist with putting my shoes on the bike in transition, in a bid to speed T1 up. This appeared to work well this time, taking just 1:23 to get through transition and out on the bike.

It rained pretty much all through the bike leg, but had no real impact on the race, after all, it was raining for everyone else, too. There was a strong head wind on the outward leg of the course, too, which, coupled with a few wee climbs, was a bit of a draw on resources. The return leg was a flyer, though...
As I had been placed in Wave 3, I came out of the water behind quite a few other triathletes, and so I had quite a few slower cyclists out ahead of me, which gave some great 'micro' targets to take my mind off the ride.
Into T2, and I was feeling good. Racked the bike and I was soon out on the run.
Again (like Fritton), I found breathing was very 'tight' for the first 3 km, then eased off nicely.
The run was muggy, with heaps of bloody flies about, which proved to hamper breathing quite a bit.
Again, a little disappointing to record a slightly slower run, than previous event, but, on the whole, it was a great event and I did my level best.
Back home, numbers crunched, it wasn't as bad as I had thought.
Back in training, again, and I'm feeling stronger than previous... Roll on the next race ;)

Fritton Olympic Triathlon.

Well, this was never on the cards for me... But, in a last minute rush of blood, I hit the enter button, with just a couple of hours remaining before close of entry!
The race is a part of the Tri-Anglia Club Championship. So, without having any hopes of winning my AG in the Club Champs, I entered it in order to help support my club.
I had also competed this race last year, so I would be able to make some comparisons and compare my fitness, too.
After the fiasco that was Beccles Tri, I was all over my pre race checks and equipment packing!
As it was so last minute, rather than bother Ruth (coach), I just used the Beccles Tri taper week, to cover me on the lead up to this. The week had gone well... My swim wa still improving and also my weight was still dropping, so I was quite buoyant, come the race.
With registration completed, I made my way to transition, to set up the bike, etc.
Now, for a slight change... In a bid to speed up my T1 time, this would be the first time I would try to mount the bike on the fly, with my shoes already secured on the pedals! I had drilled this a few times, over quite a while, so was confident of the technique. I had almost tried it last year at this event, but, as the T1 exit is strewn with pea shingle, with it's inherent dangers, I had opted to don my shoes in transition then step over the bike and commence the ride. I remember being amused by the riders leaving T1 ahead of me, tip toeing and 'pussy footing' through the gravel.
With transition set up, I went off to get my wet suit on, returning to the main area for the briefing.
Now, the butterflies normally begin to flutter a bit. But, I wasn't that nervous. I had done this swim before. I train in this lake, very week. So, now I found myself in the unusual position of feeling calm at the beginning of a race! 
I watched the first wave go (women and relay teams), and then it's a ten minute wait. A quick exchange of light banter, with other competitors and then the familiar blast of a horn.
As I was feeling stronger as a swimmer, I had decided not to hang back, but to aim to start about midfield, and mix it with the others in the 'washing machine'!
I had one guy swim straight across my back! 'No big deal', I thought, feeling much more confident in my swim, I just carried on, mindful of my own swim. There were a few times when I had to catch myself, as my mind drifted from the job in hand, and I had to re focus.
Out of the water, and hello T1. A bit of a struggle with my lanyard and neck velcro, on the way to the bike, but eventually I got free. 
Helmet on, number belt on, I grab my bike and we're off. 
Exiting T1 was no trouble, I didn't even notice the gravelly surface. 
As I passed the 'Bike Mount' I made my move to board the Canyon... Ooff, bang, clatter... I was on the deck!
WTF!... I immediately knew my error. I had opted to use a tool kit bottle in my seat mounted bottle, but hadn't allowed for it as I swung my leg over the bike, and struck the tool bottle, basically, kicking the bike clean out of my own hands. Putting my left foot out to steady myself, I slid in the gravel and went down, quite heavily. I got quite a few areas of gravel rash, worst was on my toes.
Quick as a flash, I was up and away, having made a second and successful attempt at mounting. I hadn't taken any time to check my injuries, too intent on getting going. 
Out on the road, I concentrated on getting my head back into the race. I had observed my hand had been cut and could see a few marks coming out on my legs. I just hoped that I hadn't manage to hole my new CS speed suit!
the bike went reasonably well. Just a few brief bouts of very light rain, but nothing to worry about. 
Completing the second lap on the road, I headed in, for T2. Out of my shoes on the lead up to the 'Dismount' line, I stepped off the bike and ran into transition.
Racking the bike, I removed my helmet and stooped to pull my running shoes on... Then I noted the cuts to my feet, mainly my big toe! 
What could I do... I just pulled the shoes on and started out on the run.
My toes were really quite uncomfortable in the shoe, like running on blisters. I also felt that I must have caught my ribs as I landed, as I was really uncomfortable, breathing on the slight climb during each lap. I just concentrated on maintaining a good cadence, and hoped the finish wasn't too far away, trying to take my mind of it by targeting everyone in front.
Race over, I was so glad to have beaten my target 2:30. Albeit only just, but, 2:29:40 will suffice, this time.
Even better, was comparing with last years timings. This years swim was almost 1800m, yet I was still 8 minutes faster during the swim. Bike leg couldn't be compared, as this year had a diversion, due to roadworks. And the run, even with so feet, was 5 minutes quicker.
So, all in all, a 'bloody' good day! Oh... No holes in my tri suit, either ;)

I'm looking forward to going faster again (without incident), in three weeks, at the Norwich Olympic Triathlon.

Revisiting the old 'TT' racing...

Been another lack of input during May, so here is my opportunity to catch up.

May 31st, had been my next planned triathlon. I had tried to race this on the previous two times it has been held, but always unsuccessful, due to work commitments. 

This time, I was home. So, I looked forward to the race.

My training was feeling a little stale, yet I was really looking forward to the rce, as I felt I could pull a good performance out of the bag. 

As the race day approached I was getting very excited. I had pre rode the course a few times, and was confident in my ride. My running had started to show signs of improvement, so that was looking good. 

I'd dropped 5 kgs recently, and was so happy with that. not wanting to ruin the weight loss, I  had meticulously planned my pre race nutrition, covering the previous days as well.

I had decided to drive over in 'Alfie', my '66 VW split screen camper, so as to not have to file with getting two bikes in the back of my Audi.

We took advantage of the local race and registered the evening before, which left us with just a need to turn up and rack bikes...

Race day arrived and was up like a scalded cat!

Downstairs, breakfast cooked and busily putting bikes and kit in Alfie.

My partner was also racing, and I loaded her kit, too, whilst hurrying her along.

The weather was awful! Raining, heavily at times, but no matter, we start the triathlon wet, so, how bad can it get?...

We rocked up at the local school car park, as per race directions, and started to unload the van.

As I was doing this, I noticed another competitor leaving the car park, pushing his bike, laden with kit...

Suddenly, it dawned on me, I could see, in my minds eye, my helmet (and spare) under the stairs, back at the house! I couldn't believe it... Mr. OCD, who carries two of everything, had left his sodding helmets at home.

I was gutted, and so quietly annoyed at myself.

A quick calculation showed that it was just too late to have a word with the organiser, then drive home quickly and get my lid. Besides which, I was in a '66 camper, which, although it has a big, powerful engine, is not meant to be slung around on wet roads.

I reasoned with the possibility that I could take all my kit down to the transition area (about 500m away) and someone kind soul would probably have a spare lid I could borrow.

But, to be perfectly honest, this failing had just kicked all of the previously felt energy and excitement right out of me. So, I elected to just stay on the sidelines and support my partner and the rest of the competitors.

Striking the previous week off, as a waste, because I had actually done a small taper, and had created more than trained, I had to quickly shake off the negativity of the race 'balls up' and move on...

The following weekend (6th June) I was down to race the inaugural Tour of Cambridge 28km Chrono (TT), a UCI WT event, on closed roads around Peterborough. 

It wasn't a planned part of my calendar, so we (coach and I) decided to just do it as part of a normal training week. 

I'd had quite a tough week, and could feel fatigue in my calf's, even as we drove to the race.

There had been so much speculation about the OTT micro management of the race registration, that I had almost aborted the race, in order to do a more applicable training ride, but made a last minute decision to go.

The weather was good, a beautiful, Sunny day, but quite a blustery wind. 

On arrival, it was a huge relief to find that the event organisers had got everything covered, and as opposed to being OTT, their control of the entire day was just about spot on.

Again, I had taken care of my nutrition, pre making everything at home, rather than rely on burgers and Bacon sarnies, or some such shite.

I got parked up, and went off and registered. In the Expo area, I found a good coffee stall and took advantage of that. Back at the van, I put the bike together and got changed into my kit. Yes, I had packed the helmet ;)

I ate one of my pre race snacks and then made my way to the designated timing chip area. Once there, we were all warned that we couldn't leave after the chip was fitted, so a final toilet stop was made. After the chip fitting, we were ushered through to an area full of turbo trainers. The technicians there fitted my bike into a turbo trainer and I commenced my warm up. 

It was all very slick. Once the 20 minute warm up was complete, the technician alerted you, then removed your bike from the turbo's grip. 

Next up, was the photo stop, standing with my bike. A bit cheesy, yes, but all part of the razzmatazz.

Finally, I moved to the 'Starting Ramp'. Filled with fear (like everyone else), that I didn't have an almighty crash as I came off the ramp, I slowly made my way forward, as those in front were started. 

Arriving at the top of the ramp, I was astounded to be informed that I had 5 seconds, as the guy said 'Five', 'Four'...Christ I thought, I'm not even clipped in! Hurriedly got my cleat in to the other pedal, hit the start on the Garmin and the pusher offerer let me go.

Off I went, exiting the Arena.

I suddenly found myself grinning, inside, at the prospect of a TT race. Not done one for a couple of years and I was surprised at how I was feeling about it! Not sure if it was the Sunshine, or the prospect of racing on closed roads...

Out on the road it was in to a tough wind, but I quickly decided to just grin and bear it, as I knew that the return would be a flyer, and it didn't disappoint.

That was the best TT experience I have had, and I will definitely aim to do it again, next year.

I was a bit unsure of pacing a TT, especially as it was an unusual distance, but it all panned out quite well. With hindsight, I could have gone out a little harder, as there was a bit left in tank which I desperately tried to empty on the approach to the PAS, but it was better than dying a sorry death, halfway round the course!

My time was 45:53:32.

I found it a novelty, that we had hot showers at our disposal after the race.

It was also a great opportunity to catch up with some of our teams newer members, that I hadn't seen before.

We relaxed for a while, and walked around the various stalls, had another coffee, then headed off, home.

The next day, I had a tough running session to complete, and although I thought it was a bit much, I did it, and also ran my fastest time so far, over that route!

A four hour ride the next day, saw a power PB for the session, so it would appear that the TT has sparked my mojo and given me a much needed renewed motivation.

I'm even thinking of a few more TT's, but not sure that the old tea and a cake in a Village Hall will keep my interest...

Found my running legs...

Flowing on from last weeks race, I found myself entered in my first midweek 5 mile race for 20 years!
The GYRR 5m series is a great event. 3 races in all, they comprise of two laps of  circuit, based along the flat sea front.
The one thing that had faded over the years, is my memory of how much a 5 mile race hurts! Very intense.
I was pleased to have gone out and done 7k all at around 4:30 pace,  (within a few seconds), then, with a little left in the tank, a final km at 4:13, giving me a final time of 36:24.
That was followed with a strong training schedule, through the rest of the week, including a 10k training run, done at almost my 5m race speed!
On a less than happy note, the falling oil price has finally caught me up, and my employer, CNR Int, has let me go.
It's not a great market at the moment, so there's not much hope over the next few months.
So, with nothing to get in my way, I now have no excuses for not swimming regularly. Hopefully, I will make the most of this unusual training opportunity. It'll give me a new focus ;)

And we're off!... First race, done.

Sunday saw the first race of my season, bringing some good and some bad memories...

It all started at 05:30, when, as I woke up, I realised I had set my alarm 30 minutes too late!

No matter, get the Omelettes made and get out, it was only a short drive. First Omelette made for Sharon, I begin on mine... Cracking the 3rd (and last) shell on the side of the sink, I then pour the egg straight down the plughole, instead of the bowl! So, I make do with a two egg Omelette.

Trying to maximise my time, before leaving the house, I switch on the Garmin 800, to check it's set for the Canyon TT bike. The unit freezes during start up, and won't change. Off and on, again, and it finally starts up. Unfortunately, it had also reset to default settings! 

Really!?... Furious, I quickly went through the settings, again.

Bottles filled, we load the bikes into the camper (Alfie) and head off on the brief drive into Gt. Yarmouth.

First there, I begin to relax, as we wait for registration to set up. I nipped into the pool area, to grab myself a locker key, for later.

It's a dry, mild day. Eventually we get registered. The bikes are racked and our kit set out. I have three hours to wait, before my start time...

At last, it's time to join the queue, grab my timing chip and move to the water.

Just a few days earlier, I had done a 250m TT in the pool and was pleasantly surprised with a time 5:15. I was sure I could beat that in a race situation, but was also wary of going off too quick and making a hash of it. 

Unfortunately, I over compensated and was a minute slower!... Damn!

I ran out of the pool and into T1.

A relatively quick transition, I grabbed my bike and ran out to the mount line (starting the Garmin on the fly), leapt on the bike and was off.

Once settled into my pace, I looked down, to check the data, only to realise that the Garmin was also on a default screen, which didn't include power!

So, back to the old 'Perceived Effort'.

The bike leg was a 3 lap (16km) set up. The outward ride was into quite a stiff wind, but the upside, was the ride back toward the Marina Centre, as I chased the pedals, all the way back.

The bike leg done, I was back in for T2.

Bike racked, lid off and on with my running shoes.

Out on the Promenade, for the 3km run. Again, the outward leg was into the stiff wind, which was quite a grind, but, as per the bike, the return leg of the run was a flyer.

So, before I knew it, the whole thing was over.

Off to the timing van, to collect my timing slip. Slight hiccup, as the timing chip reckoned I'd taken 42 mins for the swim!

Spoke to the technician about it and he said he knew what had happened and would sort it out... "Don't worry"... The famous last words!

It turned out, that over the next few hours, I saw my times change 4 times, and so did my overall position! Eventually, it settled with me at 4th in my AG.

No excuses to be made, but plenty of learnings to take away from this.

Next stop, GYRR 5m series on 22nd April.

Article for my club...

I was recently asked to write a wee article for Tri-Anglia, as a member, to give an insight of training whilst working away...

Training from an Oil Rig.

Coming from a bit of a cycling background and now about to start my second full season as a triathlon I was asked how I manage to fit training in around working away on a drilling platform for 21 days at a time.
Working away, on a Drilling Platform, seriously impairs the training effect.
Although my workplace has a very good gym facility, the one thing I can't do, is swim, which is without doubt, my weakness. That's quite ironic really, as I'm surrounded by water. But unsurprisingly, given my geographical position of 95 miles NW of Shetlands, it is forbidden!
So, my training plans at work are structured in such a way as to take into account the regular 15+ hour days I do, with the odd late night/ early morning call out. Twenty one days straight, no days off, and if the weather is favourable, I may get off as per schedule. But, more often than not, I'll spend 2, or more extra days out here.
Then, there is the training plan for when I'm home. The luxury here being that I have plenty of disposable time, to indulge my craving for pain training.
The downside of being home is that, while I think I'm free to do as I please, as I have done my trip, others (girlfriend/ child/ friends) think differently, so I'm constantly manipulating. Luckily I have a coach who has managed to learn how to structure a training schedule around all these variables, and still manage to get me going faster and better.
Because of my working hours, my training on the rig is generally kept to an hour on the Watt Bike, with maybe a 20 minute brick, or 60 -75 minutes on the dreadmill. So, 6 – 7 hours per week of short duration, quite intense sessions, which do take their toll, over a 21 day period. Plus other gym work. These are then offset, to a degree, by the home training, where I spend more time on endurance training (bike). Increasing the volume to around 14 hours, for bike and run, with further hours to be spent swimming & in the gym! The long rides can be tedious, especially if raining, or I'm fatigued.
The other constant battle is nutrition. At home I try to maintain a good well balanced diet, but the odd cake does prove too much for my powers of resistance, which have always been suspect in the presence of temptation!
At work, takes temptation to another level! Being on a rig is like being on an 'all inclusive' binge. There is always a good selection of food, good and bad, in the Mess. Particularly bad for me, as the cakes are all laid out near the area for returning your plate, so it's easy (for me) to weaken!
The spare hours I get at work are generally spent trying to piece together a selection of races, that fit around my offshore rota, to give me the much needed targets required to keep motivation high. Failing that, I'm surfing online shops, desperately seeking my next.
Now looking forward to some warmer days, so that once I get home, I can get out for some OWS.

Back to running, again.

Oops, forgot to blog, again!...

Following on from the last post, I met up with James Dunne, of Kinetic Rev, and what a transformation!...

I met with James at a local sports facility, where we had a brief chat, just for him to get a feel of what was happening, then headed off, around the corner, for me to run some drills, whilst he recorded me, for analysis.

A few short efforts to begin with, gave the effect of pre exhausting me, to better simulate my natural run. After quite a few passes, with James recording my movement, he had seen enough, and it was time to head inside and go through my paces with stretches and exercises.

At the debrief, in the coffee shop, James went through the video clips and explained how I was pushing off from the foot, putting all my effort through my calf (smallest muscle), instead of driving with the knee, using the larger muscle group. We discussed drills to help me run 'properly' and the need to keep up with the drills and stretches…

What a difference that has made. Paying attention to my run technique, keeping an eye on my cadence has really paid off. Now running up to one hour, and last week I felt confident enough to do an interval session. Having done that, without any niggles, I can now take my running up a level and start focussing on speed again, which is great news, especially with a few months still to go, before the longer races come into view.

If you have any running issues, I'd certainly recommend getting in touch with Kinetic Rev.