So, there we have it... the end of my 2016 season.
On reflection, although I have felt a little disappointed at some results, on the whole I've had a banging year!
First time for me to step up to the tortuous long course events, and I loved them both, actually finding that this distance is now my preferred course. Who'd have thought!?...
So, here we go with some sincere thank you's, to people/ companies that have helped over 2016...
Thank you, Zone 3. The Vanquish race wetsuit you provided me with has been a great help. Especially toward the end of the season, when I set new PB's for both Middle and Long course swims. As swimming is my weakest discipline, those gains are the hardest fought, and the sweetest of my season. It's been great, being a Zone 3 'Local Hero'.
Thanks to Tri Harder Ben, James and now Carl, all have a wealth of experience in this sport, collectively and as single discipline sports. Their advice over the season and service has been greatly appreciated. Cheers, guys.
Big thanks to my coach Jason Battle at, Performance Coaching Me for delivering me to The Outlaw and IM Wales in my best shape, and the many other races along the way. We have bigger goals to aim for in 2017, but I'm sure I'll be at my best, when the time comes... Shame you can't sort the weather out as a repeat of 2016!...
I went through a few pairs of running shoes this year, but still seemed to be running with sore feet, at anything over 10k... Until I found On Running shoes What a shoe! It was a real joy, to run the 26.2 miles through Tenby, with no soreness of my feet.
A big thanks to Simon Brierley of Paradise Tri for bringing the On shoes to my attention.
I also changed my cycling shoes for Wales, too!
I've worn S Works road shoes for a couple of years, without issue. But, have only taken them to about 75 miles on a ride.
Riding the Outlaw full, in quite warm conditions, everything seems fine, until I got to around 80 miles. I then became aware of my feet becoming sore! I encountered this once before, racing Majorca 70.3 in very hot conditions (different shoes). That resulted in a very painful run, and I was now beginning to worry about the 26.2 mile run looming up on me. It did prove to be painful, very painful. But I finished.
Determined not to experience that again, I set about finding some new shoes. Not as easy as it may seem... After trawling through quite a few, I settled on Lake CX402 The custom fit soles are brilliant. K Lite leather uppers, too, make for a very comfortable fit. No pain in IM Wales ;)
Nutrition was another big area for me to concentrate on, this year... Going 'long', I really didn't want to be carrying heaps of different products on the bike, like gels, fluid, bars, etc...
I was never, and still won't go along the lines of the Pork Pies, Peanut Butter sardines, etc... Just not happening!
So, with simplification being key, I set about trying Tailwind Nutrition. Certainly looked good on paper, and appeared it would be able to support me through 112 miles of the bike, with nothing else... Bonus!
Having used it in training, with no side affects, I then incorporated it into my race strategy. Standard, then Middle distances went well, so it was a no brainer to take it to Outlaw with me, and develop a drink strategy that would get me through the distance without having bottles hanging all over my bike. Outlaw was a hot day, and mainly rolling course. The Tailwind worked very well, and I arrived for the run feeling great.
So, with that little success, I never gave it a second thought for IM Wales.
Lead up and race day prep was a carbon copy of the Outlaw, but with less nerves!
But, after just a couple of hours on the road, I began to feel like something was going wrong, with my gastric system!... The fluid wasn't working for me. Tailwind promote a philosophy of continual sipping, which I had followed, but now was time to stop!
I continued the bike, but elected to now 'drink to thirst'. During the first 2+ hours I was consuming 750ml/ hour, over the last couple of hours I didn't quite manage 500ml!
But, the change had worked, I had been lucky enough to change the strategy in time to recover, so I was in good shape as I started the run.
Looking back, I can see that the Tailwind recipe is too rigid for me, and I need more flexibility on any given day.
On reflection, it appears quite obvious, that IM Wales course is much tougher, yet the temperature was cooler, so I could possibly have tried less electrolytes to carb ratio, but as it's all in the bottle I was stuck.
So, I now start my Winter training testing out Precision Hydration on my rides.
I attended a seminar a few days ago, hosted by Diss CC, with Jonny Tye giving a talk on this product range. I chose to have a sweat test, which didn't surprise me with the results that I am a heavy sweater!
Now, the that is confirmed, as opposed to just a feeling, I can now tailor my fluid intake better on the ride. And also, due to their capsules, I can determine my electrolyte intake on the run too, with a CamelBak, or bottles on a belt.
A big 'up' to my club mates at Tri-Anglia, too. It's a great boost, to be racing in various parts of the country, yet still hear support being shouted at me, even though I wear a different kit, for racing. Even out in the remote parts of the bike at Outlaw and Wales, I knew that someone, somewhere would be sending messages of support on FB and believe me, there were a few times when that helped dig me out of the darkness. Finishing the race and then scrolling back through my timeline is always a good post race boost... Thanks guys.
More bonus's this year in Eastern Region Triathlon...
Firstly, I became the Eastern Region Middle Distance Super Vet Male champion. Quite a boost, on what had been an awful race day, for me!
And, yesterday the individual league was confirmed, so I finished in 2nd place in the Super Vet category.
Now, to next year...
Slightly different from this year, I'm cutting out all the shorter events. This will hopefully enable me to train better, as there won't be so many interruptions for recoveries.
This year I had wanted to do Xterra UK, but that wasn't held in 2016, so I was very excited to see Xterra Wales appear on the 2017 calendar. I do like my MTB riding, and hopefully, this will lead to more rounds in 2018... Wow!...That's looking a long way off!
2017 targets:
Really got to keep on pushing the swim. Made some good late improvements which have given me a boost and the encouragement to keep at it.
After my next visit to Tri Harder, I'll be ordering some kit and should be training to power, for my running, which hopefully brings more gains.
Plenty of quality miles on the bike, too ;)
2017 events:...
Greater Manchester Marathon
Outlaw Half Nottingham
Xterra Wales
Outlaw Half Holkham
Outlaw Full
IM Wales
Thursday 29 September 2016
Tuesday 20 September 2016
Ironman Wales 2016
Wow!... Where to start?...
We packed the car and drove up to Tenby on the Thursday before the race, giving us a few days to have a look around the town and the course, prior to kick off!
The IM circus had just arrived and I was able to register that first afternoon, get my bag, numbers and paraphernalia, then chill.
We had 2 days at a hotel, before moving to a holiday cottage on Saturday, for a well earned holiday and recovery after the race.
The town was buzzing, IM flags and Welsh flags hung everywhere, it seemed like every one there was racing, or with an athlete.
More importantly, the weather was beautiful. A nervous glance at North Beach and the sea state, put my mind at complete ease. The forecast for Sunday was good, very good and although they're not written in stone, I was confident that it would all be fine.
On Saturday I dropped my bags at transition and racked my bike. Finally, I could stop mulling over kit options, and tweaking an already slick operating bike!
We checked out of the hotel and went for a drive around the bike course, before moving in to the cottage. How lucky the we dd that recce! The course is mainly rolling, but there were few fast decent, and also a few stiff, but brief climbs. Now, we had time to settle down...
I checked my breakfast ingredients, filled my bottles and took one last look at my race kit...
Good night!
Sunday morning 03:40, the alarm went off!... I hate race day breakfasts, so this time I opted to get up earlier than usual, to give myself more time and allow for my Porridge to settle and start to digest.
I woke Sharon and soon, still in the dark, we were on our way back in to Tenby.
Very busy at transition, I loaded my bike bottles in cages, a quick squeeze of the tyres, and I was off.
I removed the top clothes I arrived in and put them in my 'White' post race bag. Pulled my wetsuit over my hips and dropped the bag of at the appropriate tent. Then headed of to find Sharon.
In Picton Terrace, I chatted with Sharon as I continued to suit up and prepare mentally for the race
start.
The road was getting very busy, now. There were marshall standing with large banners, each with a time on it, so the athletes could self seed, prior to the long (1k) walk to the swim start.
Finally, we set of with military precision, winding through the streets of Tenby, down to the swim start area.
The procession was buzzing with a mix of nervous conversation amongst competitors and last minute well wishing with loved ones and family members.
Paul Kaye addressed the competitors over the PA, and started to rouse everyones spirit as the Sun began to rise above the horizon. The most beautiful sunrise I've seen for a long time.
As start time approached, we were asked to remove caps and be silent for the Welsh National Anthem.
Hen Wlad Fy Nhadau (Land of My Fathers) belted out, through the sound system and the crowds fell silent. At the end of the anthem, I looked around, as a lot of the guys I was with were Welsh, and I was amazed by how many were actually wiping tears from there cheeks as they prepared to don their caps and goggles...
Then IT started... AC/ DC's Thunderstruck... As it played over the speakers, the race started and slowly, with the rousing beat of rock music, we made our way through the start Arch.
I felt no nerves... But, I wanted to wee!... FFS, not bloody now!!!
Off I went. The sea was perfect, just the slightest of swells.
It got a little choppy at the first turn buoy, but nothing too dramatic, then calmed as we turned at the second buoy and headed for the beach and the 'Ozzie turn', for lap 2.
The swim had gone well,but I knew that had I not tried to empty my bladder (Unsuccessfully!), I would have been quicker...
I almost fell over, when I checked my Garmin, as I exited the water, to see 01:14:00... A full 11 minutes faster than previous, I was made up!... Biggest race of the season, my worst discipline saw an 11 minute PB. The day could only get better.
Running up the beach, absorbing my swim PB, I then became aware of the huge crowds everywhere I looked. All over the beach, on every set of steps to the top, all across the top of the sea wall... It was quite a sight to behold.
My shoes where on the last slope of the exit, almost at the top! I was feeling great coming out of the water (unusual for me) and I ran all the slopes to the top. Grabbed my bag, donned the training shoes and set off, on the 1k run to T1.
Swim - 1:14:13
Massive crowds carried every one of us along that first short run to T1.
Hastily, I removed my Vanquish wetsuit and trainers. Rubbed the sand from my feet and put my bike kit on. Hung the bike bag up and hobbled out in my bike shoes, to my bike just metres away from the tent.
T1 - 17:53 (including T0 at top of swim exit!) Just 7 mins in T1!
A short trundle to the 'Mount Line' and I was off.
It was hard to take in the size of the crowds as I set off along the route out of town... Amazing.
And, it just kept on and on, pockets of supporters popping up everywhere, big crowds in the towns, it was epic.
The weather was about as perfect as it could be, and I just had to concentrate riding my bike, smile at the kids, thank/ nod/ wave at the people as I rode...Nearing the end of the second loop, there were two short/ sharp digs, one exiting Wisemans Bridge, the other was St. Brides, exiting Saundersfoot, otherwise known as Heartbreak Hill!
Shortly after riding through Tenby, I felt that I'd gone too hard in the beginning, riding to the crowd, instead of for myself. I eased a bit, and hoped I could complete this last loop, without bonking!
After around 3 hours, my stomach was feeling wrong!... I couldn't say what it was, but I knew I had to change something in my nutrition. I cut back from constant sipping Tailwind and just took a drink as and when my thirst required. I probably used around 400ml over the last 2 hours, instead of the general 750ml/ hour. But, as I came back into town I was feeling better, the change had worked. The last dig, out of Saundersfoot had been even louder and better than the first time, the atmosphere
was electric, and much needed at that point.
I was riding hard as I entered Tenby and just loving the crowds, the PA and compares, the music, everything.
Bike - 7:10:58
Racking the bike, I made a quick visit to the loo and was in T2 for a quick (ish) change.
Just 26.2 miles to run, now...
I removed my helmet and bike shoes, pulled my On Cloudsurfers runners on and was off out, again.
It was overcast, so I didn't bother with glasses, a hat, or sunscreen.
At the Outlaw, I had suffered with swollen feet toward the end of the bike, which left me with sore feet for the run and I had to walk a few times, to ease the effect of the foot strike on my soles. In the run up to Tenby I had decided that that wasn't happening again... Hell or high water, I was running the run.
I started well, my new Lake CX402 bike shoes had proved to be very comfortable and my feet were feeling good.
A steady run up the long drags, with relaxed quicker pace on the flats and decents.
Again, the crowds were magic, hardly a space between the groups of supporters, kids everywhere high fiving, others holding the 'Touch for power' cards, truly awesome support.
Although it was fantastic for the crowds, the zig zag running through the town centres twisty little streets proved uncomfortable for my feet, so wasn't my favourite bit...
Two laps down and, looking at the Garmin, I felt that I might just PB over Outlaw! Halfway at 2 hours, this was going well.
Didn't last, as much as I tried... I was suffering band envy by now, seeing others with 4 bands, heading for home, me on my way out for the 3rd! But still the crowd called!
At the end of lap 3, I was getting stomach cramp and stitch. Fortunately, a recent conversation with a club member had raised a similar issue, and the subsequent cure (thanks Stan!). I pulled my number belt down low, on to my hips, but off my stomach. I walked (briskly) for about 130m, then picked up my pace again. As I progressed through lap 3, my discomfort eased and I entered the final lap feeling strong. Unfortunately, my thoughts of a PB had slipped away, but still, I was on my way out for the final 'red' band and a return trip, this time keeping left and hitting the red carpet.
That red carpet, what a sight. I felt brilliant, 'on top of the world'... then the Cayman said those immortal words... 'Paul Lewis, you ARE an Ironman'...
Run time - 04:26:20
Total time - 13:21:20
Man, that was emotional... Not just the end, but the whole race. A rollercoaster of emotion that I can't wait to repeat! ;)
My secret weapon for this race was Sharon, my partner... Plodding the streets for 16 hours, constantly updating FB as to my progress, snapping images when I was passing, but most importantly, I knew I had her support, she was with me every step and together with the crowd, I was guaranteed to finish... And all she asked, was for a bottle from a bike feed station... Done deal.
I'll also thank all the support I received from club mates at Tri-Anglia. I couldn't read the posts, but in my heart, I knew they were there... Thank you, guys.
My thanks also to, Zone 3, for a rapid Vanquish wetsuit. Jason Battle, for his expert coaching and guidance. Ben and James at Tri Harder. On Running, for super light, fast shoes. Tailwind nutrition, and the most comfortable bike shoes I've used, Lake CX402's...
Bring it on Tenby 2017
We packed the car and drove up to Tenby on the Thursday before the race, giving us a few days to have a look around the town and the course, prior to kick off!
The IM circus had just arrived and I was able to register that first afternoon, get my bag, numbers and paraphernalia, then chill.
We had 2 days at a hotel, before moving to a holiday cottage on Saturday, for a well earned holiday and recovery after the race.
The town was buzzing, IM flags and Welsh flags hung everywhere, it seemed like every one there was racing, or with an athlete.
More importantly, the weather was beautiful. A nervous glance at North Beach and the sea state, put my mind at complete ease. The forecast for Sunday was good, very good and although they're not written in stone, I was confident that it would all be fine.
On Saturday I dropped my bags at transition and racked my bike. Finally, I could stop mulling over kit options, and tweaking an already slick operating bike!
We checked out of the hotel and went for a drive around the bike course, before moving in to the cottage. How lucky the we dd that recce! The course is mainly rolling, but there were few fast decent, and also a few stiff, but brief climbs. Now, we had time to settle down...
I checked my breakfast ingredients, filled my bottles and took one last look at my race kit...
Good night!
Sunday morning 03:40, the alarm went off!... I hate race day breakfasts, so this time I opted to get up earlier than usual, to give myself more time and allow for my Porridge to settle and start to digest.
I woke Sharon and soon, still in the dark, we were on our way back in to Tenby.
Very busy at transition, I loaded my bike bottles in cages, a quick squeeze of the tyres, and I was off.
I removed the top clothes I arrived in and put them in my 'White' post race bag. Pulled my wetsuit over my hips and dropped the bag of at the appropriate tent. Then headed of to find Sharon.
In Picton Terrace, I chatted with Sharon as I continued to suit up and prepare mentally for the race
start.
The road was getting very busy, now. There were marshall standing with large banners, each with a time on it, so the athletes could self seed, prior to the long (1k) walk to the swim start.
Finally, we set of with military precision, winding through the streets of Tenby, down to the swim start area.
The procession was buzzing with a mix of nervous conversation amongst competitors and last minute well wishing with loved ones and family members.
Paul Kaye addressed the competitors over the PA, and started to rouse everyones spirit as the Sun began to rise above the horizon. The most beautiful sunrise I've seen for a long time.
As start time approached, we were asked to remove caps and be silent for the Welsh National Anthem.
Hen Wlad Fy Nhadau (Land of My Fathers) belted out, through the sound system and the crowds fell silent. At the end of the anthem, I looked around, as a lot of the guys I was with were Welsh, and I was amazed by how many were actually wiping tears from there cheeks as they prepared to don their caps and goggles...
Then IT started... AC/ DC's Thunderstruck... As it played over the speakers, the race started and slowly, with the rousing beat of rock music, we made our way through the start Arch.
I felt no nerves... But, I wanted to wee!... FFS, not bloody now!!!
Off I went. The sea was perfect, just the slightest of swells.
It got a little choppy at the first turn buoy, but nothing too dramatic, then calmed as we turned at the second buoy and headed for the beach and the 'Ozzie turn', for lap 2.
The swim had gone well,but I knew that had I not tried to empty my bladder (Unsuccessfully!), I would have been quicker...
I almost fell over, when I checked my Garmin, as I exited the water, to see 01:14:00... A full 11 minutes faster than previous, I was made up!... Biggest race of the season, my worst discipline saw an 11 minute PB. The day could only get better.
Running up the beach, absorbing my swim PB, I then became aware of the huge crowds everywhere I looked. All over the beach, on every set of steps to the top, all across the top of the sea wall... It was quite a sight to behold.
My shoes where on the last slope of the exit, almost at the top! I was feeling great coming out of the water (unusual for me) and I ran all the slopes to the top. Grabbed my bag, donned the training shoes and set off, on the 1k run to T1.
Swim - 1:14:13
Massive crowds carried every one of us along that first short run to T1.
Hastily, I removed my Vanquish wetsuit and trainers. Rubbed the sand from my feet and put my bike kit on. Hung the bike bag up and hobbled out in my bike shoes, to my bike just metres away from the tent.
T1 - 17:53 (including T0 at top of swim exit!) Just 7 mins in T1!
A short trundle to the 'Mount Line' and I was off.
It was hard to take in the size of the crowds as I set off along the route out of town... Amazing.
And, it just kept on and on, pockets of supporters popping up everywhere, big crowds in the towns, it was epic.
The weather was about as perfect as it could be, and I just had to concentrate riding my bike, smile at the kids, thank/ nod/ wave at the people as I rode...Nearing the end of the second loop, there were two short/ sharp digs, one exiting Wisemans Bridge, the other was St. Brides, exiting Saundersfoot, otherwise known as Heartbreak Hill!
Shortly after riding through Tenby, I felt that I'd gone too hard in the beginning, riding to the crowd, instead of for myself. I eased a bit, and hoped I could complete this last loop, without bonking!
After around 3 hours, my stomach was feeling wrong!... I couldn't say what it was, but I knew I had to change something in my nutrition. I cut back from constant sipping Tailwind and just took a drink as and when my thirst required. I probably used around 400ml over the last 2 hours, instead of the general 750ml/ hour. But, as I came back into town I was feeling better, the change had worked. The last dig, out of Saundersfoot had been even louder and better than the first time, the atmosphere
was electric, and much needed at that point.
I was riding hard as I entered Tenby and just loving the crowds, the PA and compares, the music, everything.
Bike - 7:10:58
T2 - 11:36... Very poor...
Racking the bike, I made a quick visit to the loo and was in T2 for a quick (ish) change.
Just 26.2 miles to run, now...
I removed my helmet and bike shoes, pulled my On Cloudsurfers runners on and was off out, again.
It was overcast, so I didn't bother with glasses, a hat, or sunscreen.
At the Outlaw, I had suffered with swollen feet toward the end of the bike, which left me with sore feet for the run and I had to walk a few times, to ease the effect of the foot strike on my soles. In the run up to Tenby I had decided that that wasn't happening again... Hell or high water, I was running the run.
I started well, my new Lake CX402 bike shoes had proved to be very comfortable and my feet were feeling good.
A steady run up the long drags, with relaxed quicker pace on the flats and decents.
Again, the crowds were magic, hardly a space between the groups of supporters, kids everywhere high fiving, others holding the 'Touch for power' cards, truly awesome support.
Although it was fantastic for the crowds, the zig zag running through the town centres twisty little streets proved uncomfortable for my feet, so wasn't my favourite bit...
Two laps down and, looking at the Garmin, I felt that I might just PB over Outlaw! Halfway at 2 hours, this was going well.
Didn't last, as much as I tried... I was suffering band envy by now, seeing others with 4 bands, heading for home, me on my way out for the 3rd! But still the crowd called!
At the end of lap 3, I was getting stomach cramp and stitch. Fortunately, a recent conversation with a club member had raised a similar issue, and the subsequent cure (thanks Stan!). I pulled my number belt down low, on to my hips, but off my stomach. I walked (briskly) for about 130m, then picked up my pace again. As I progressed through lap 3, my discomfort eased and I entered the final lap feeling strong. Unfortunately, my thoughts of a PB had slipped away, but still, I was on my way out for the final 'red' band and a return trip, this time keeping left and hitting the red carpet.
That red carpet, what a sight. I felt brilliant, 'on top of the world'... then the Cayman said those immortal words... 'Paul Lewis, you ARE an Ironman'...
Run time - 04:26:20
Total time - 13:21:20
Man, that was emotional... Not just the end, but the whole race. A rollercoaster of emotion that I can't wait to repeat! ;)
My secret weapon for this race was Sharon, my partner... Plodding the streets for 16 hours, constantly updating FB as to my progress, snapping images when I was passing, but most importantly, I knew I had her support, she was with me every step and together with the crowd, I was guaranteed to finish... And all she asked, was for a bottle from a bike feed station... Done deal.
I'll also thank all the support I received from club mates at Tri-Anglia. I couldn't read the posts, but in my heart, I knew they were there... Thank you, guys.
My thanks also to, Zone 3, for a rapid Vanquish wetsuit. Jason Battle, for his expert coaching and guidance. Ben and James at Tri Harder. On Running, for super light, fast shoes. Tailwind nutrition, and the most comfortable bike shoes I've used, Lake CX402's...
Bring it on Tenby 2017
Thursday 1 September 2016
Worth the effort...
Following my last post, on the Monster Middle Distance triathlon...
Trophy arrived today ;)
BOOM!
Trophy arrived today ;)
BOOM!
Saturday 27 August 2016
Monster Middle 21/08/2016.
Well... What a race that was!...
Been a week since the race, and I'm just finished with pulling it to pieces and separating the good and bad.
Saturday and we went over to Ely, to register for the race, have a mooch about and grab my race pack. It was a beautiful day, but I really wasn't feeling too good. I had an upset stomach and just hoped that I'd be ok for Sunday.
This race has to have one of the earliest transition closing times I know, so it's a very early start!
Luckily, it's a local venue.
Having racked my bike, I filled the Speedfil bottle with approx 1.5 litres of Tailwind.
I was still unsure how the race would unfold, as I felt quite rough.
A couple of visits to the Portaloo and it was time to suit up and head for the start.
It was quite difficult to predict how the weather was going to pan out... It was fairly windy and quite a cloudy sky. Light rain was forecast for around the last hour of the bike, but you never know... One thing was for sure, it was nowhere near as good as last years weather.
As I completed the suiting up, with the help of Sharon, I spotted a few of my club mates getting ready and had a quick catch up, prior to the briefing.
I was off in the first wave. We got a 5 minute warning of the race start and were allowed in the water for a warm up.
Soon enough, it was 'time'... A brief few words and we were off!
I hung back, to allow the faster simmers to get away and thus avoid the biff, and my plan was to then see how many I could pick off during the swim.
As I got into my rhythm, I decided that I would change my technique slightly and reach further each stroke.
There was a bit of clear water between me and the front bunch, and I could still make out the pink hats of the Elite athletes. As I got into the 'new' stroke technique I was quite surprised at how much distance I had made up on those ahead. The pink hats were gone, but I was now having to weave through some swimmers. I was made up with the result of my change, and concentrated on maintaining my form.
Soon enough I was being helped out of the river, I glanced at my Garmin as I hit the lap button... 36:XX! 6 minutes faster than last year, I was well impressed and headed off along the blue carpet, towards T1, as I tried to remove the upper half of my Vanquish wetsuit.
Swim time: 40:03 (including run to T1).
T2 was 02:14.
Out on the run and I finally felt okay!... It was the first race in my On Cgloudsurfers, and I ws keen to see how they shaped up. It's a bugger of a run, with 4 laps of the town centre, taking in the Cathedral hill on each lap.
The rain hadn't shown on the bike leg, and it looked highly unlikely to appear now, as the Sun had finally broken through and temperatures began to rise...
Again, thanks to Tailwind, I experienced no cramps at all during the run.
I was a little disappointed with my run pace, as it's generally my best discipline.
I finally ran up the finish chute after 1:47:11.
Total time 5:32:39.
Unfortunately, I couldn't hang around at the end, as per my normal habit, to chat with friends, eyeball new kit at the stalls, and watch the awards, as I had to quickly head home and change bags, before heading off to Aberdeen on a work course.
My time hadn't been great, but I accepted that, bearing in mind how I felt, I thought it had gone alright.
Imagine my reaction, when up in Aberdeen on Monday, I read on FB that I had won the Eastern Region Middle Distance Champs 2016 (Male Super Vet)!
As they say, 'Every cloud...'
Once again, big thanks to Zone 3, for supplying the Vanquish wetsuit, which is finally proving it's worth in getting my speed up.
Thanks to Jason Battle (Performance Coaching.Me), for keeping me on the right track.
Tri Harder, for their continued help, advice and assistance.
Tailwind products.
Simon Brierley for advice on the On's shoes.
Next stop, IM Wales!
Been a week since the race, and I'm just finished with pulling it to pieces and separating the good and bad.
Saturday and we went over to Ely, to register for the race, have a mooch about and grab my race pack. It was a beautiful day, but I really wasn't feeling too good. I had an upset stomach and just hoped that I'd be ok for Sunday.
This race has to have one of the earliest transition closing times I know, so it's a very early start!
Luckily, it's a local venue.
Having racked my bike, I filled the Speedfil bottle with approx 1.5 litres of Tailwind.
I was still unsure how the race would unfold, as I felt quite rough.
A couple of visits to the Portaloo and it was time to suit up and head for the start.
It was quite difficult to predict how the weather was going to pan out... It was fairly windy and quite a cloudy sky. Light rain was forecast for around the last hour of the bike, but you never know... One thing was for sure, it was nowhere near as good as last years weather.
As I completed the suiting up, with the help of Sharon, I spotted a few of my club mates getting ready and had a quick catch up, prior to the briefing.
I was off in the first wave. We got a 5 minute warning of the race start and were allowed in the water for a warm up.
Soon enough, it was 'time'... A brief few words and we were off!
I hung back, to allow the faster simmers to get away and thus avoid the biff, and my plan was to then see how many I could pick off during the swim.
As I got into my rhythm, I decided that I would change my technique slightly and reach further each stroke.
There was a bit of clear water between me and the front bunch, and I could still make out the pink hats of the Elite athletes. As I got into the 'new' stroke technique I was quite surprised at how much distance I had made up on those ahead. The pink hats were gone, but I was now having to weave through some swimmers. I was made up with the result of my change, and concentrated on maintaining my form.
Soon enough I was being helped out of the river, I glanced at my Garmin as I hit the lap button... 36:XX! 6 minutes faster than last year, I was well impressed and headed off along the blue carpet, towards T1, as I tried to remove the upper half of my Vanquish wetsuit.
Swim time: 40:03 (including run to T1).
In T1 I sat and gave my feet quick towelling, before pulling on socks and my bike shoes. Stepped into my number belt and donned my helmet. I grabbed my bike and headed for the mount line...
As I exited T1 I suddenly needed to visit the toilet again! I dropped the bike and headed to my right, to the bank of loos.
I emerged a few minutes later, and did wonder whether I should continue, or sack it off!
I wasn't sure when that would strike again, but decided to continue with the ride and see what happened. Maybe do the first lap, and then come in...
I continued.
It was very windy out on the course, and I questioned my sanity on choosing an 808/ Disc wheel set up. The wind and the many rough road sections meant that it was very difficult to build any rhythm into the bike leg.
I remained aero as much as possible, but was still arguing with myself over what to do... I could stick out the 1st lap, then turn right (Transition), at the end of the first lap, or left, and continue...
A few miles before the turn, I passed John Lee (club mate). This gave me a boost, as he had left T1 as I arrived and was of similar speed to myself.
I got to the turn, and just couldn't go 'right'!... Mentally, I couldn't quit!
So, that was it, I settled down for the 2nd lap. Now I was cursing myself for wasting so much energy on the first lap, deliberating where best to quit!... I continued to argue with the Chimp!
Soon enough, I was back at the turn, and this time it was a right turn and a quick blast (with the wind), down to T2. My bottle had just emptied as I reached town, so I was quite happy with that. The Tailwind fluid really does work well with me.
An extra loop had been added to the bike lap this year, increasing the ride by about 10k, to satisfy regs for using your result for Qualifying for European Champs.
Taking into account the extra distance, plus the headwinds I hadn't expected much from the bike...
Bike time: 2:58:10.
Out on the run and I finally felt okay!... It was the first race in my On Cgloudsurfers, and I ws keen to see how they shaped up. It's a bugger of a run, with 4 laps of the town centre, taking in the Cathedral hill on each lap.
The rain hadn't shown on the bike leg, and it looked highly unlikely to appear now, as the Sun had finally broken through and temperatures began to rise...
Again, thanks to Tailwind, I experienced no cramps at all during the run.
I was a little disappointed with my run pace, as it's generally my best discipline.
I finally ran up the finish chute after 1:47:11.
Total time 5:32:39.
Unfortunately, I couldn't hang around at the end, as per my normal habit, to chat with friends, eyeball new kit at the stalls, and watch the awards, as I had to quickly head home and change bags, before heading off to Aberdeen on a work course.
My time hadn't been great, but I accepted that, bearing in mind how I felt, I thought it had gone alright.
Imagine my reaction, when up in Aberdeen on Monday, I read on FB that I had won the Eastern Region Middle Distance Champs 2016 (Male Super Vet)!
As they say, 'Every cloud...'
Once again, big thanks to Zone 3, for supplying the Vanquish wetsuit, which is finally proving it's worth in getting my speed up.
Thanks to Jason Battle (Performance Coaching.Me), for keeping me on the right track.
Tri Harder, for their continued help, advice and assistance.
Tailwind products.
Simon Brierley for advice on the On's shoes.
Next stop, IM Wales!
Monday 1 August 2016
The Outlaw 24/07/2016.
What an event!...
We arrived on the Friday and, after checking into the hotel, made our way to HPP for registration.
Parking was well signposted and easy to find.
Registration marquee was well laid out, with easily identifiable sections (by numbers), plenty of tables to get your race pack from. The marshalls took a few minutes to explain everything and we were off. Just outside the marquee were big maps of each discipline and also T1/ T2.
Back again on Saturday, I racked my bike at the allotted place in the spacious racking. I hung my bags on the easy to find, numbered hooks. Again, marshalls all over the place, only to happy to give directions, or answer any queries.
I also took the oppportunity to peruse all the stalls at the expo and sit in the Sun, enjoying a pre race coffee and slice of cake.
Back to the hotel, for the last sleep!
Sunday morning, I was late! Leaving the hotel in a hurry and speeding through to HPP, fighting against the 05:45 transition close time, and needing to get fuel on the bike, and my wetsuit on!
I got into the water, ready for the 'deep start' and all too quickly, the start of the race was announced by the sound of a klaxon. At least the rush had meant that I didn't feel any of the usual last minute nerves.
After the usual melee of the first few minutes, the swim settled nicely. Water was great, clear and pleasantly warm. The swim course couldn't have been any easier, pretty much a straight out and back route.
Arriving at the swim exit, there were plenty of hands to assist you out of the water (not pulling) and quide you to the 'strippers'! Wetsuits were pulled off your arms, then you were seated on the floor, before having the suit fully removed. What a bonus that was.
I was out of the water after 1:24:06, which was a tad quicker than expected, and no doubt down to the efficiency of my Vanquish wetsuit, provided by Zone 3.
The transition tent was easy to negotiate and I was out on the bike after 9:06.
The bike route was well marked, with plenty of marshalls along the way and traffic controls where needed. A nice rolling course with just the one hiccup on the 2nd loop being Oxton Bank.
My glutes grumbled right through the race! Not sure why, but it made the TT position a little uncomfortable.
I had opted to use Tailwind Nutrition for the bike leg, so had a premixed bottle between my arms, and another bottle on the downtube prepared with a concentrated mix and the bottle marked into 4, so as to replenish the BTA every hour. Was a little messy, but worked quite well on the whole, and I felt good throughout.
On the 1st/ 3rd loop, you encounter Car Colston, as sleepy little village which certainly comes alive for the race, and I really did appreciate all the encouragement through there.
At about 80 miles my right foot started to ache along the outer edge. My foot had swollen in the heat and my shoes are a snug fit! At about 95 miles I was passing the OSB mechanic van when a rider called out to me, to see if I had an angled inflator, for a disc wheel... His lucky day... I did. Sod the time, I decided to stop and help. I was only there a couple of minutes, but, when I set off again, it had eased the pain in my foot ;) Karma.
Arriving back at T2 was something else. The commentator announcing your arrival, the crowd responding to it, another helper takes your bike, you just need to get to the tent... Again.
My bike had been a disappointing 6:19:03.
A (not so) quick change (7:48) and I'm out running.
A simple course, meaning you have nothing to worry about, but to finish your race. It's a well thought out course, taking you out along a popular section of embankment and back, meaning there is plenty of encouragement every step of the way. There is also a feed station inside of every 2 miles. Well stocked, they even have a bank of portaloos at each and every one!
The run started well, too well. I was having difficulty reigning in my pace, my legs just wanted to run, but I knew it was a long way to the finish, so kept a good eye on the pace.
The main concern was the pain in my right foot from the cycling 'hot spot'... It was like running with rocks in my shoe! I tried to run through it, but eventually I had to ease up and walk briskly a few times, just to soften the bows to my foot
Finally, I arrived at the finish chute, and what an atmosphere that had.
I managed to motor down the last few hundred metres at a good fast pace, almost catching Ian Robinson out, as he didn't see me till the last seconds, before blurting out that I was now an Outlaw... Music to my ears.
Run time: 4:14:20.
TOTAL Time - 12:14:23.
Straight into the Massage tent, I was keen to avoid as much DOMS as possible!...
TOTAL Time - 12:14:23.
Straight into the Massage tent, I was keen to avoid as much DOMS as possible!...
After that, I was pleasantly surprised to find 2 starter options,about 7 choices of main course and an array of cakes in the food hall... All very well cooked and hot.
I gathered all my kit, then managed to get a shower in the venue changing rooms.
Big thanks to:
Jason (Performance Coaching.Me), for delivering me to the Outlaw in top shape. Train smart, not long ;)
Zone 3, for providing me with the slippery Vanquish wetsuit.
Tri Harder, for help and advice.
Tailwind Nutrition.
And my club, Tri-Anglia, for the boundless enthusiasm, endless support and answers to everything!
I am generally a little critical of my races, seeings as they now cost so much money to enter. Not so with The Outlaw... Besides being a very competitively priced event, there was not one thing that I encountered, or saw all weekend that could be criticised... The best race ever!
One Step Beyond really do take that one step beyond any of their competitiors and deliver an event worthy of all the effort that you, the competitor, have put in to get there.
Yes, I will be there, next year...
Now, for some wider shoes before Wales!
Monday 27 June 2016
RAMP test repeat.
Recently I had to return to the coaches 'lair'... Others would call it a gym area.
We've been trying to schedule retest for a while now, but there always seems to be a last minute change of plans at one end, or the other.
This time, we were successful and he managed to put me through my paces, yet again.
Straight forward enough... RAMP test on bike and run, while he takes bloods for Lactic build up, my job is to just keep going until I can no longer hang on to the pace...
Last time I did the run test, I had an unusual graph profile, whereby as soon as I started the test, my lactic acid increased immediately, then after a few minutes it dropped back to the 'normal' profile and then followed usual characteristics, to the final sharp increase.
This time there was a significant improvement in the results. Firstly, there was no 'false' peak, just a good steady profile through to the final kick. This also showed much lower readings in Lactate produced, too.
Previous test:
We've been trying to schedule retest for a while now, but there always seems to be a last minute change of plans at one end, or the other.
This time, we were successful and he managed to put me through my paces, yet again.
Straight forward enough... RAMP test on bike and run, while he takes bloods for Lactic build up, my job is to just keep going until I can no longer hang on to the pace...
Last time I did the run test, I had an unusual graph profile, whereby as soon as I started the test, my lactic acid increased immediately, then after a few minutes it dropped back to the 'normal' profile and then followed usual characteristics, to the final sharp increase.
This time there was a significant improvement in the results. Firstly, there was no 'false' peak, just a good steady profile through to the final kick. This also showed much lower readings in Lactate produced, too.
Previous test:
Latest test:
Note how not only has there been a significant decrease in Blood Lactate (almost 50%), but I also managed to hang on longer, to record three more phases and still record a lower HR, too.
The bike RAMP showed similar improvements, too. HR stayed pretty much the same, yet I recorded higher power, for a significant drop in Blood Lactate.
All good news for me.
With the Outlaw Full just around the corner, that's a nice improvement for me to take forward.
This weekend is the Gosfield Sprint. I have a couple of things I want to try, so we'll see how it all goes...
Humpty Dumpty 10k 26th June '16.
So, Sunday saw me do my first stand alone 10k for a few years. The last one was the Norfolk Gazelles Valentine 10k, which I ran in 43:21.
I was feeling pretty good on the day, and had been looking forward to this race for a little while.
It's not a flat course, and on the day, it was fairly wet, so it was never going to be a fast time, but I just want to see improvements...
Race day, I woke up to a beautiful Sunday morning.
After my usual pre race brekkie (Porridge), I pottered about, gathering some last minute bits.
Suddenly, I was aware of quite a noise outside... Looking out of a window, it was raining! Not just any rain, it was like 'stair rods'! Pissing down. I had to drop my son, Aiden, off at his mums, en route, otherwise I'd have just got changed and gone back to bed! So, off we set... Luckily, the rain had eased off to nothing by the time I got to Freethorpe.
Drawing up to the entrance of the field car park, I decided to decline the hospitality of the marshall and made a right turn into a small housing estate (preferring that to the boggy mess I was sure would await me after the race). Quickly found a nice place to park, without causing any inconvenience to residents and left my car, heading for registration.
As I approached the HQ, the rain started again. Not heavy, but still raining, I was not impressed to find that the registration was under a gazebo in the car park! Queuing in the rain... Marvellous!
Why they had opted to do that, instead of use the nice, warm HQ, I have no idea. Nor can I see why they had to issue timing chips on the day, when, at their previous race in January, they'd posted out the numbers, with a timing chip attached to it. So you just turned up and ran...
Anyway, on to the race...
Having got my chip, I went and got changed, and took my bag to the baggage tent.
A few laps of a wet field and I classed that as being about as warmed up as I was going to get.
I grabbed the opportunity to catch up with a few people I saw at the race, and exchanged a few friendly jibes with some.
Soon, we were all congregating at the start area. Plenty of last minute checks of various types of race watches around me.
Just a few days ago my Garmin Tri HR monitor had suddenly quit! Opening the unit, to change the battery, I found traces of water in behind the battery. I thought it had had it, as a new battery didn't help, but decided to give it a chance and left it in the boiler cupboard to dry out. This meant that on race day, I only had a Garmin Swim HR to wear. Not overly impressed with this strap, as there is very little elasticated strap to it, meaning it's very restrictive, so can't be worn too tight.
At last, I could hear the countdown... 3, 2 , 1 and we were off.
I was hoping for a sub 40, but, given the conditions, I quickly realised that that wasn't going to happen.
Conditions where the same for everyone, so, I just concentrated on my race and paced as best I could.
After about 5k, the HR band started to slip! Damn thing! At first I noticed it on the climbs, as I appeared to breath that bit harder, in deeper, out further, and as I breathed out further, so the strap slipped a bit, on each and every breath... Now, every few hundred metres, I was having to reach under my vest and hitch the bloody thing up.
The race unfolded well for me, and I was able to maintain my pace through to the end. Although the strap was needing to be adjusted more and more frequently, until, near the end, when I thought sod it and left it. So, I crossed the line with my HR around my waist. (Still recording, too!).
Chip time was 42:15, so I was happy that I had made an improvement.
Onwards and upwards...
I was feeling pretty good on the day, and had been looking forward to this race for a little while.
It's not a flat course, and on the day, it was fairly wet, so it was never going to be a fast time, but I just want to see improvements...
Race day, I woke up to a beautiful Sunday morning.
After my usual pre race brekkie (Porridge), I pottered about, gathering some last minute bits.
Suddenly, I was aware of quite a noise outside... Looking out of a window, it was raining! Not just any rain, it was like 'stair rods'! Pissing down. I had to drop my son, Aiden, off at his mums, en route, otherwise I'd have just got changed and gone back to bed! So, off we set... Luckily, the rain had eased off to nothing by the time I got to Freethorpe.
Drawing up to the entrance of the field car park, I decided to decline the hospitality of the marshall and made a right turn into a small housing estate (preferring that to the boggy mess I was sure would await me after the race). Quickly found a nice place to park, without causing any inconvenience to residents and left my car, heading for registration.
As I approached the HQ, the rain started again. Not heavy, but still raining, I was not impressed to find that the registration was under a gazebo in the car park! Queuing in the rain... Marvellous!
Why they had opted to do that, instead of use the nice, warm HQ, I have no idea. Nor can I see why they had to issue timing chips on the day, when, at their previous race in January, they'd posted out the numbers, with a timing chip attached to it. So you just turned up and ran...
Anyway, on to the race...
Having got my chip, I went and got changed, and took my bag to the baggage tent.
A few laps of a wet field and I classed that as being about as warmed up as I was going to get.
I grabbed the opportunity to catch up with a few people I saw at the race, and exchanged a few friendly jibes with some.
Soon, we were all congregating at the start area. Plenty of last minute checks of various types of race watches around me.
Just a few days ago my Garmin Tri HR monitor had suddenly quit! Opening the unit, to change the battery, I found traces of water in behind the battery. I thought it had had it, as a new battery didn't help, but decided to give it a chance and left it in the boiler cupboard to dry out. This meant that on race day, I only had a Garmin Swim HR to wear. Not overly impressed with this strap, as there is very little elasticated strap to it, meaning it's very restrictive, so can't be worn too tight.
At last, I could hear the countdown... 3, 2 , 1 and we were off.
I was hoping for a sub 40, but, given the conditions, I quickly realised that that wasn't going to happen.
Conditions where the same for everyone, so, I just concentrated on my race and paced as best I could.
After about 5k, the HR band started to slip! Damn thing! At first I noticed it on the climbs, as I appeared to breath that bit harder, in deeper, out further, and as I breathed out further, so the strap slipped a bit, on each and every breath... Now, every few hundred metres, I was having to reach under my vest and hitch the bloody thing up.
The race unfolded well for me, and I was able to maintain my pace through to the end. Although the strap was needing to be adjusted more and more frequently, until, near the end, when I thought sod it and left it. So, I crossed the line with my HR around my waist. (Still recording, too!).
Chip time was 42:15, so I was happy that I had made an improvement.
Onwards and upwards...
Monday 20 June 2016
Fritton Standard Tri 19th June 2016.
Probably my quickest ever blog on an event... Thanks mainly to the speedy availability of photo's to paste up with my write up.
Sunday was the final day of the Fritton Triathlon Festival, a weekend of events, with a Sprint and Super Sprint held on Saturday, followed by the Standard distance on the Sunday.
Thankfully, the Sun showed up on the Sunday, as Saturdays weather had been rather grim.
Sunday was an early start for me. Up at 4:30ish, no hanging about, straight down the stairs to get my Porridge on the go.
Just before I went to sleep, the previous night, Sharon had said that she wasn't taking a drink on her bike leg, as she had the wrong bottle cage on! (A Speedfil set up, from Grafman). I couldn't accept that she would race without a drink option, so, as my Porridge bowl pirouetted in the microwave, I changed her cage over. She was racing at a different event, so I didn't have to worry about her getting up with me.
I'd packed the car the night before. Only one bike meant no bike rack, so that was laid in the back, along with tools, wetsuit and helmet. Leaving just my new Zone3 Transition bag to be put in the passenger seat as I left.
Arriving at Fritton Lake, the first thing I noticed was the change in car park area. Very happy to see a nicer, flatter field, possibly closer to transition, too.
Car parked, I was off to registration. Still early in the morning, so this task was despatched with speed and I was back off to the car, with numbers and a (still wet!) timing chip.
Very happy with the new bag, the rucksack straps make it so easy to carry, whilst pushing the bike, much easier than the holdall, or the old 'box' people seem to lament so much.
Transition appeared to be a little cramped when I got there, with 5 bikes racked per section of bar, but once the competitors had left, it all seemed nicely spaced.
I opened my new back, laid out my towel, placed my kit how I like it, then zipped up the bag and left.
Next stop, Tri Harder's promo stall.
Always good to see James and Ben, and their stall as always, was proving as popular as ever, with plenty of local athletes milling around, and some new faces curiously looking through their stock.
A quick catch up and some friendly insult throwing and I was off back to my car, to sort out some last minute things.
A call over the PA let everyone know that the Race Briefing was about to take place, so everyone gathered and listened in.
Following the briefing I headed back to the stall, where I got suited up, in my new Zone 3 supplied Vanquish suit. I couldn't have been in a better place as James and Ben both helped in getting the suit fitted properly, before zipping me up. The stall is also a great place to leave your bag, with car keys, when you're on your own ;)
Everyone headed down to the lake and prepared for the Two Wave start. I was in the second wave, with most of the males.
Bang on time, Simon (Race Organiser) got the first wave on their way, and we were soon allowed to get in the water, to acclimatise.
Seven minutes later we were set off on our way, too.
Not sure I feel any faster as a swimmer this season, but I do feel more confident, so instead of hanging back, I just stuck out and started with everyone else.
This years swim followed a two lap format, which I much preferred, as opposed to the old 'out and back' course of previous.
There was some 'biff', mainly coursed by others swimming in zigzag manner, and crossing my line, but no big deal.
Temperature was good, and I enjoyed the swim, feeling strong as I neared the finish.
Clambering out of the water, I set off for T1, whilst trying to disrobe the upper section of wetsuit...
Swim Time - 32:58.
T1 - 3:22 (Not happy!)
Remembering the crash and gravel rash from the previous year(!), I opted to don my shoes before leaving transition. Taking a bit of a hit in T1, but at least I was unscathed as I set off on the bike.
Conditions seemed spot on for the bike leg. The course is a fairly simple loop, done twice. Traffic count is low and it's a safe route.
Having remembered my Garmin, I tried to concentrate on the numbers.
I stuck with my current choice of Tailwind Nutrition for the bike leg, as I like to have a drink, even on a shortish race.
Soon enough I was approaching T2. The approach road was quite badly potholed, which had been highlighted at the Race Brief, but that and the speed humps does make riding the last section, with feet on top of the shoes a little dodgy!
Bike Time - 1:10:22.
Into T2 and play spot the bike space!... Not sure I agree with the new BTF regs, of not using bright, distinguishing towels, to mark your place, when the racking isn't numbered! Quite difficult to spot your place, when T2 resembles a bomb site.
I don't like to risk blisters, so socks go on in T2 with trainers.
T2 - 1:30
Out on the run I discovered that an extra little loop has been added since last year, about 100m worth.
Fortunately, it didn't seem quite as hot as last year. There were a few slightly muddy patches in the wooded area, nothing too bad, especially when you consider the run traffic of the previous days two races. 3 laps later and I could finally run through the 'turnaround' and continue to the finish line.
Run Time - 48:13.
Despite all three disciplines differing in their routes from the previous years, and the bike and run being slightly longer than last year, I was pleased to see I had managed to record a faster pace, on all.
Slightly disappointed that I was the wrong side of 2:30 this year, but all in all, I did my best.
Total Time - 2:36:28
Great weather to finish in, allowing for some very relaxed time, catching up with Tri-Anglia club mates and others that I have got to know through this sport.
Once again, Active Outdoor Sport had delivered a great event.
Thanks to Zone 3, for the fabulous Vanquish wetsuit.
Thanks to James Walsgrove, Darren Evans and Mark Peach for the images.
Sunday was the final day of the Fritton Triathlon Festival, a weekend of events, with a Sprint and Super Sprint held on Saturday, followed by the Standard distance on the Sunday.
Thankfully, the Sun showed up on the Sunday, as Saturdays weather had been rather grim.
Sunday was an early start for me. Up at 4:30ish, no hanging about, straight down the stairs to get my Porridge on the go.
Just before I went to sleep, the previous night, Sharon had said that she wasn't taking a drink on her bike leg, as she had the wrong bottle cage on! (A Speedfil set up, from Grafman). I couldn't accept that she would race without a drink option, so, as my Porridge bowl pirouetted in the microwave, I changed her cage over. She was racing at a different event, so I didn't have to worry about her getting up with me.
I'd packed the car the night before. Only one bike meant no bike rack, so that was laid in the back, along with tools, wetsuit and helmet. Leaving just my new Zone3 Transition bag to be put in the passenger seat as I left.
Arriving at Fritton Lake, the first thing I noticed was the change in car park area. Very happy to see a nicer, flatter field, possibly closer to transition, too.
Car parked, I was off to registration. Still early in the morning, so this task was despatched with speed and I was back off to the car, with numbers and a (still wet!) timing chip.
Very happy with the new bag, the rucksack straps make it so easy to carry, whilst pushing the bike, much easier than the holdall, or the old 'box' people seem to lament so much.
Transition appeared to be a little cramped when I got there, with 5 bikes racked per section of bar, but once the competitors had left, it all seemed nicely spaced.
I opened my new back, laid out my towel, placed my kit how I like it, then zipped up the bag and left.
Next stop, Tri Harder's promo stall.
Always good to see James and Ben, and their stall as always, was proving as popular as ever, with plenty of local athletes milling around, and some new faces curiously looking through their stock.
A quick catch up and some friendly insult throwing and I was off back to my car, to sort out some last minute things.
A call over the PA let everyone know that the Race Briefing was about to take place, so everyone gathered and listened in.
Following the briefing I headed back to the stall, where I got suited up, in my new Zone 3 supplied Vanquish suit. I couldn't have been in a better place as James and Ben both helped in getting the suit fitted properly, before zipping me up. The stall is also a great place to leave your bag, with car keys, when you're on your own ;)
Everyone headed down to the lake and prepared for the Two Wave start. I was in the second wave, with most of the males.
Bang on time, Simon (Race Organiser) got the first wave on their way, and we were soon allowed to get in the water, to acclimatise.
Seven minutes later we were set off on our way, too.
Not sure I feel any faster as a swimmer this season, but I do feel more confident, so instead of hanging back, I just stuck out and started with everyone else.
This years swim followed a two lap format, which I much preferred, as opposed to the old 'out and back' course of previous.
There was some 'biff', mainly coursed by others swimming in zigzag manner, and crossing my line, but no big deal.
Temperature was good, and I enjoyed the swim, feeling strong as I neared the finish.
Clambering out of the water, I set off for T1, whilst trying to disrobe the upper section of wetsuit...
Swim Time - 32:58.
T1 - 3:22 (Not happy!)
Remembering the crash and gravel rash from the previous year(!), I opted to don my shoes before leaving transition. Taking a bit of a hit in T1, but at least I was unscathed as I set off on the bike.
Conditions seemed spot on for the bike leg. The course is a fairly simple loop, done twice. Traffic count is low and it's a safe route.
Having remembered my Garmin, I tried to concentrate on the numbers.
I stuck with my current choice of Tailwind Nutrition for the bike leg, as I like to have a drink, even on a shortish race.
Soon enough I was approaching T2. The approach road was quite badly potholed, which had been highlighted at the Race Brief, but that and the speed humps does make riding the last section, with feet on top of the shoes a little dodgy!
Bike Time - 1:10:22.
Into T2 and play spot the bike space!... Not sure I agree with the new BTF regs, of not using bright, distinguishing towels, to mark your place, when the racking isn't numbered! Quite difficult to spot your place, when T2 resembles a bomb site.
I don't like to risk blisters, so socks go on in T2 with trainers.
T2 - 1:30
Out on the run I discovered that an extra little loop has been added since last year, about 100m worth.
Fortunately, it didn't seem quite as hot as last year. There were a few slightly muddy patches in the wooded area, nothing too bad, especially when you consider the run traffic of the previous days two races. 3 laps later and I could finally run through the 'turnaround' and continue to the finish line.
Run Time - 48:13.
Despite all three disciplines differing in their routes from the previous years, and the bike and run being slightly longer than last year, I was pleased to see I had managed to record a faster pace, on all.
Slightly disappointed that I was the wrong side of 2:30 this year, but all in all, I did my best.
Total Time - 2:36:28
Great weather to finish in, allowing for some very relaxed time, catching up with Tri-Anglia club mates and others that I have got to know through this sport.
Once again, Active Outdoor Sport had delivered a great event.
Thanks to Zone 3, for the fabulous Vanquish wetsuit.
Thanks to James Walsgrove, Darren Evans and Mark Peach for the images.
Thursday 16 June 2016
Wroxham 5k (LPGP).
Yesterday I drove almost 60 miles, to Wroxham, to compete in the 5k road race.
It may seem an unusual task, but I had a couple of reasons for driving so far, for a short run!
Firstly, it's part of the Leathes Prior GP and secondly, I just wanted to have a go at a stand alone 'proper' 5k race... Park runs don't put me in the same frame of mind!
I arrived early (planned) and got myself parked up and settled.
The Sun was shining brightly, and I was wishing that I'd brought suncream!
I went to registration and got my number and timing chip, got changed into my race kit and set off for a warm up around the schools 400m grass track. The car park and field were now filling up quickly, a the rest of the field arrived. There had been over 640 entrants, so I was imagining that the start was going to be fairly chaotic.
With about 15 minutes to go, to the race brief, I felt the first spits of rain!... It's been a very unsettled week, but the forecast indicated a dry evening.
But, there was no letting up. The rain just got heavier and heavier. Then the thunder and lightening started.
At 7pm there was an announcement that the race had been delayed by 30 minutes, to give the storm time to pass.
The races lead rider had gone out and rode the course. His report on his return was not good.
The majority of the course was under several inches of water, with Wroxham experiencing flash flooding. To make matters worse the torrential rain was now mixed with a hail storm!
Just outside the food hall (where we were all gathered) we observed a drain cover being lifted by the force of the rain water, backing up below.
Reports also reached us, of the timing mats floating about at the start!
The start line!
Finally, as the delayed start time loomed, the Race Director made a brief speech.
It was no more than any of us had expected, and with great concerns for the safety of the competitors, the decision had been made to cancel the event.
Not an ideal option, but, by far the best that could have been made that night.
A bit of murmuring, then slowly everyone queued to have their chips removed, then slowly shuffled back off to their cars, still in the rain, although it had eased.
Annoyingly, within 5 miles of leaving the Race HQ, the roads were dry, and there was no signs of any storm.
Gutted!... I had arrived feeling really good, electing to have a go at beating my 5k PB, which was set over 20 years ago... Now, I'll have to bottle that feeling, and hope I'm still on form when the race is rescheduled...
A big shout to to Norwich Road Runners, for their courage in making the right decision, and also to the marshall, who continued with their duties, out in the rain, until the cancellation was announced, then had the unglamorous task of rigging everything down and packing away.
It may seem an unusual task, but I had a couple of reasons for driving so far, for a short run!
Firstly, it's part of the Leathes Prior GP and secondly, I just wanted to have a go at a stand alone 'proper' 5k race... Park runs don't put me in the same frame of mind!
I arrived early (planned) and got myself parked up and settled.
The Sun was shining brightly, and I was wishing that I'd brought suncream!
I went to registration and got my number and timing chip, got changed into my race kit and set off for a warm up around the schools 400m grass track. The car park and field were now filling up quickly, a the rest of the field arrived. There had been over 640 entrants, so I was imagining that the start was going to be fairly chaotic.
With about 15 minutes to go, to the race brief, I felt the first spits of rain!... It's been a very unsettled week, but the forecast indicated a dry evening.
But, there was no letting up. The rain just got heavier and heavier. Then the thunder and lightening started.
At 7pm there was an announcement that the race had been delayed by 30 minutes, to give the storm time to pass.
The races lead rider had gone out and rode the course. His report on his return was not good.
The majority of the course was under several inches of water, with Wroxham experiencing flash flooding. To make matters worse the torrential rain was now mixed with a hail storm!
Just outside the food hall (where we were all gathered) we observed a drain cover being lifted by the force of the rain water, backing up below.
Reports also reached us, of the timing mats floating about at the start!
The start line!
Finally, as the delayed start time loomed, the Race Director made a brief speech.
It was no more than any of us had expected, and with great concerns for the safety of the competitors, the decision had been made to cancel the event.
Not an ideal option, but, by far the best that could have been made that night.
A bit of murmuring, then slowly everyone queued to have their chips removed, then slowly shuffled back off to their cars, still in the rain, although it had eased.
Annoyingly, within 5 miles of leaving the Race HQ, the roads were dry, and there was no signs of any storm.
Gutted!... I had arrived feeling really good, electing to have a go at beating my 5k PB, which was set over 20 years ago... Now, I'll have to bottle that feeling, and hope I'm still on form when the race is rescheduled...
A big shout to to Norwich Road Runners, for their courage in making the right decision, and also to the marshall, who continued with their duties, out in the rain, until the cancellation was announced, then had the unglamorous task of rigging everything down and packing away.
Monday 13 June 2016
Beccles Triathlon 5th June 2016.
Again, I delayed my blog whilst I waited on some images from the event, which have been slow in coming forward. I can't complain though, as the website is run by volunteers.
As the images are still trickling through, I'll wait and revisit this blog, once the swim etc, have been uploaded and I can a full compliment of photos. ;)
So, to the nitty gritty... The race.
I really was looking forward to this race, after last years debacle, when I forgot to bring my helmet with me!...
Following a weeks build up, promising great weather for the Sunday, I was buzzing on race morning.
A little cool and cloudy as we racked the bikes in transition, but the Sun broke through just as the official starter raised his gun!
The swim format had changed for this year, bringing the distance down slightly, but also setting everyone off at 30 second intervals (slowest first), one after another, swimming up and down each lane, before ducking under the floats and continuing. The Lido is the best setting I've been to, for a pool based swim, and with the Sun beating down, Shaun doing his bit as compare/ commentator, it really did make for a great experience, as I waited my time to start.
Water temperature was just right. I was called into the water, to prepare for my start, with 30 seconds to spare. With a final 5 second countdown, I was away. There'd been a 2 minute gap left between myself and the previous competitor (club mate Stan Swanepoel), which made it difficult for me to try and judge my pace from his.
As it was, my swim was awful! At the time I felt as though the swim was going very well, as I tried to keep my technique good. Reality was, as I concentrated on the technique, I really did drop the the pace. I am certainly not the best of swimmers, and only later did I discover that I had swam at almost 3:00/ 100m... I normally train at 2:00/ 100m! (Gutted!) Time - 12:22
Finally, out of the water, I headed to T1. I managed to keep T1 time to a minimum (1:26). Lid on, number on, grabbed bike and ran.
Over the 'Mount Line' I jumped on the bike and was off, as I struggled to get my feet in the shoes, just managing to get them done up, before I needed to unclip at the mandatory foot down junction.
My 'faux pas' for today's race, was to leave my Garmin 500/ 800 at home! Not being able to see the numbers in front of me, left me to ride off feel, which I'm shit at!
Out of the town and the bike course was very good. The first part being mainly flat and open, with a series of lumps to test your legs as you near transition, again, which, as I had thought, was a little later than planned. Time 38:47.
Bike racked, lid off, shoes on and I was off, exiting T2 with just over 4 miles to run (1:26). Despite having suffered a tight Achilles in the approach to the race, I never felt any of it during the run. Happy to be picking off runners ahead of me, I felt it was all going well. The uphill approach to the finish line was just enough to sap any idea of a sprint finish out of my legs! Time 30:30.
Final time - 1:24:34. (2nd AG).
As the images are still trickling through, I'll wait and revisit this blog, once the swim etc, have been uploaded and I can a full compliment of photos. ;)
So, to the nitty gritty... The race.
I really was looking forward to this race, after last years debacle, when I forgot to bring my helmet with me!...
Following a weeks build up, promising great weather for the Sunday, I was buzzing on race morning.
A little cool and cloudy as we racked the bikes in transition, but the Sun broke through just as the official starter raised his gun!
The swim format had changed for this year, bringing the distance down slightly, but also setting everyone off at 30 second intervals (slowest first), one after another, swimming up and down each lane, before ducking under the floats and continuing. The Lido is the best setting I've been to, for a pool based swim, and with the Sun beating down, Shaun doing his bit as compare/ commentator, it really did make for a great experience, as I waited my time to start.
Water temperature was just right. I was called into the water, to prepare for my start, with 30 seconds to spare. With a final 5 second countdown, I was away. There'd been a 2 minute gap left between myself and the previous competitor (club mate Stan Swanepoel), which made it difficult for me to try and judge my pace from his.
As it was, my swim was awful! At the time I felt as though the swim was going very well, as I tried to keep my technique good. Reality was, as I concentrated on the technique, I really did drop the the pace. I am certainly not the best of swimmers, and only later did I discover that I had swam at almost 3:00/ 100m... I normally train at 2:00/ 100m! (Gutted!) Time - 12:22
Finally, out of the water, I headed to T1. I managed to keep T1 time to a minimum (1:26). Lid on, number on, grabbed bike and ran.
Over the 'Mount Line' I jumped on the bike and was off, as I struggled to get my feet in the shoes, just managing to get them done up, before I needed to unclip at the mandatory foot down junction.
My 'faux pas' for today's race, was to leave my Garmin 500/ 800 at home! Not being able to see the numbers in front of me, left me to ride off feel, which I'm shit at!
Out of the town and the bike course was very good. The first part being mainly flat and open, with a series of lumps to test your legs as you near transition, again, which, as I had thought, was a little later than planned. Time 38:47.
Bike racked, lid off, shoes on and I was off, exiting T2 with just over 4 miles to run (1:26). Despite having suffered a tight Achilles in the approach to the race, I never felt any of it during the run. Happy to be picking off runners ahead of me, I felt it was all going well. The uphill approach to the finish line was just enough to sap any idea of a sprint finish out of my legs! Time 30:30.
Final time - 1:24:34. (2nd AG).
Great event, hosted by a great club. Big thank you to the Army and Navy Cadet forces, as well as the rest of the volunteer marshals.
Next stop, Fritton Standard...
Thursday 2 June 2016
Grafman Middle 2016.
So, having delayed my race blog, as I scanned through hundreds and hundreds of the swim photo's, I have finally admitted defeat... It would appear that, despite the many photographers on the day, there were no images published of me in my new Zone3 Vanquish wetsuit! Murphy's law...
We (Sharon and I) went over to Graham Water on Saturday afternoon, to pre register for Sunday's race, mainly to avoid Sunday morning panic, but also to have a quick butchers at the venue.
It was quite a blustery day, creating a choppy water! God, I hoped that had calmed down by morning.
Sunday brought an early start for us, climbing out of bed at 04:45.
A quick bowl of Porridge, bikes put on the rack and we were soon off.
Again, I had made some last minute changes, none of which had been tested in training, or race proven beforehand!
Trying to avoid the overly strong flavours of many energy drinks, and the sickly after taste of the gels, I had decided to try Tailwind Nutrition. A baptism of fire lay ahead...
I had received my new Zone3 Vanquish, sponsored wetsuit just a couple of days earlier, via Tri Harder in Dereham. A quick OWS on Saturday morning and the suit felt very good.
Tri Harder had been instrumental in getting me interested in the Zone3 Local Hero campaign, and had then given me advice on fit, so that I got the best size for me. (Thanks, guys).
Not a long drive, we were soon in the car park.
The bikes were quickly set up at the car and my race wheels fitted. (I have to have training wheels on the bike, to fit it on the rack).
Sharon had gone meandering off to the toilet and also have her number re written on her hand...
Time ticking away, I had to stand at the car, awaiting Sharon's return. I couldn't go off to transition, without her.
Finally, she arrived and we headed to transition, fully loaded with wetsuits, helmets, bags full of kit and the bikes, of course.
Hurriedly racked my bike and began donning my wetsuit, while a voice over the PA gave me, and those left in transition, a 5 minute warning of closing!... I was finished and leaving Transition just in time.
Someone must have listened to my prayers on Saturday, as Sunday couldn't have been much nicer!... The water was flat calm, the Sun was shining... Even the weather forecast had completely changed, promising a good day for racing.
After listening to the Race Brief, everyone headed for the Swim Start area, and took their position in the appropriate pen.
The sound of a klaxon got everyones attention, and we were off... A steady stream of athletes moving through the start gate and entering the still chilly waters...
The suit felt very comfortable and swimming was very easy in it. Unfortunately, my time wasn't great, but I put that down to the cold temperature of the morning.
It was a 2 lap swim, with an Australian turn at midpoint.
Out of the water in 43:51, I couldn't help feel disappointed. More so for Zone3 than myself, but I felt that I had let the suit (and sponsor) down!
Into T1, which for me was 4:50 of torture as I fumbled about with cold hands, eventually getting myself in a position to take the bike out...
I ran out of T1, mounted my bike and managed to avoid quite a few attempts at derailing me, by some enthusiastic, yet rubbish triathletes, as they zig zagged in front of me.
The bike leg started of well. I got tucked in and quickly settled into my rhythm, and began to real in quite a few of the better swimmers.
Tailwind Nutrition was going well, and I never once needed any thing else.
As I started on the third outlet of the course and hit the downhill, I caught sight of two elite/pro riders actually walking up the incline, as I blasted down the hill! I remember thinking how painful that would be a little later!
The bike course was quite a bit lumpier than I had expected, the third 'out leg' seemed as though it would never end...
Boy, was I glad to see T2. Bike had taken 3:00:20, quite a bit more than hoped for.
Dismounting the bike at the Mount Line, I was immediately aware that my left Hip Flexor wasn't very happy.
I had put two pairs of socks in T2, just in case of rain, etc, which didn't happen, yet, for some reason I still changed socks before the run! What a waste of time. Then had to do a quick stretch for my Hip Flexor.
By the time the run had started it was properly hot! The first section of the run was along the lake, passed the dam to the turn/ water station, then back toward T2. The second loop was quite a bit tougher, with an undulating run, on a very rough track, again turning at the feed station.
Two laps of the run and it was time to take a left turn, up the chute and through the final timing gate.
We (Sharon and I) went over to Graham Water on Saturday afternoon, to pre register for Sunday's race, mainly to avoid Sunday morning panic, but also to have a quick butchers at the venue.
It was quite a blustery day, creating a choppy water! God, I hoped that had calmed down by morning.
Sunday brought an early start for us, climbing out of bed at 04:45.
A quick bowl of Porridge, bikes put on the rack and we were soon off.
Again, I had made some last minute changes, none of which had been tested in training, or race proven beforehand!
Trying to avoid the overly strong flavours of many energy drinks, and the sickly after taste of the gels, I had decided to try Tailwind Nutrition. A baptism of fire lay ahead...
I had received my new Zone3 Vanquish, sponsored wetsuit just a couple of days earlier, via Tri Harder in Dereham. A quick OWS on Saturday morning and the suit felt very good.
Tri Harder had been instrumental in getting me interested in the Zone3 Local Hero campaign, and had then given me advice on fit, so that I got the best size for me. (Thanks, guys).
Not a long drive, we were soon in the car park.
The bikes were quickly set up at the car and my race wheels fitted. (I have to have training wheels on the bike, to fit it on the rack).
Sharon had gone meandering off to the toilet and also have her number re written on her hand...
Time ticking away, I had to stand at the car, awaiting Sharon's return. I couldn't go off to transition, without her.
Finally, she arrived and we headed to transition, fully loaded with wetsuits, helmets, bags full of kit and the bikes, of course.
Hurriedly racked my bike and began donning my wetsuit, while a voice over the PA gave me, and those left in transition, a 5 minute warning of closing!... I was finished and leaving Transition just in time.
Someone must have listened to my prayers on Saturday, as Sunday couldn't have been much nicer!... The water was flat calm, the Sun was shining... Even the weather forecast had completely changed, promising a good day for racing.
After listening to the Race Brief, everyone headed for the Swim Start area, and took their position in the appropriate pen.
The sound of a klaxon got everyones attention, and we were off... A steady stream of athletes moving through the start gate and entering the still chilly waters...
The suit felt very comfortable and swimming was very easy in it. Unfortunately, my time wasn't great, but I put that down to the cold temperature of the morning.
It was a 2 lap swim, with an Australian turn at midpoint.
Out of the water in 43:51, I couldn't help feel disappointed. More so for Zone3 than myself, but I felt that I had let the suit (and sponsor) down!
Into T1, which for me was 4:50 of torture as I fumbled about with cold hands, eventually getting myself in a position to take the bike out...
I ran out of T1, mounted my bike and managed to avoid quite a few attempts at derailing me, by some enthusiastic, yet rubbish triathletes, as they zig zagged in front of me.
The bike leg started of well. I got tucked in and quickly settled into my rhythm, and began to real in quite a few of the better swimmers.
Tailwind Nutrition was going well, and I never once needed any thing else.
As I started on the third outlet of the course and hit the downhill, I caught sight of two elite/pro riders actually walking up the incline, as I blasted down the hill! I remember thinking how painful that would be a little later!
The bike course was quite a bit lumpier than I had expected, the third 'out leg' seemed as though it would never end...
Boy, was I glad to see T2. Bike had taken 3:00:20, quite a bit more than hoped for.
Dismounting the bike at the Mount Line, I was immediately aware that my left Hip Flexor wasn't very happy.
I had put two pairs of socks in T2, just in case of rain, etc, which didn't happen, yet, for some reason I still changed socks before the run! What a waste of time. Then had to do a quick stretch for my Hip Flexor.
By the time the run had started it was properly hot! The first section of the run was along the lake, passed the dam to the turn/ water station, then back toward T2. The second loop was quite a bit tougher, with an undulating run, on a very rough track, again turning at the feed station.
Two laps of the run and it was time to take a left turn, up the chute and through the final timing gate.
Over, at last in 5:43:33.
Time to watch the rest of the entrants battle their way through.
The past 10 days have been spent analysing the data, and reflecting on the strategies used during my last race.
Beccles Tri is now looming and hopefully, I'll be better prepared on the day.
Thanks again, to Zone3 for the awesome Vanquish wetsuit, my coach, Jason Battle at PerformanceCoaching.Me, Tailwind Nutrition, and also Tri Harder for their help and advice along the way.
Thursday 19 May 2016
Zone3 'Local Hero'
A little while back Tri Harder (Norfolk's only tri shop) asked if I'd like to approach Zone3, with reference to a new project to select 'Local Heroes' and supply those chosen, with a new wetsuit.
This seemed a very exciting opportunity to me and I made my case to them.
I was over the moon, when Ben Walker (Tri Harder) contacted me, to let me know I had been successful with my bid and would be getting a new wetsuit, c/o Zone3.
Today, I went and collected it, the super fast Vanquish wetsuit.
Really can't wait to rock this suit at The Grafman, come Sunday.
Hopefully, I'll get a swim in it on Saturday, too (at Larkwood Trout Fishery lakes), just to get a feel for it.
A big thank you, to Ben, James and Zone3 for all their support.
Much belated race catch up!...
Oops!... The last two weeks have simply flown by... I now need to catch up on 4 race reports and sponsorship news ;)
I recently started entering the local midweek club TT series.
Basically, I just want to use these short races, to tweak my position on the bike, test new parts/ ideas, and also keep up to date with my training progress, watching my FTP.
The 5th May saw me enter the first club TT, using 1 lap of the Risby 21 course. I had only raced this once before (the Risby 21TT), and had forgotten how lumpy it was.
I was keen to have a short race, to see how the recent position tweaks have affected my power...
Not a good result!... Despite all my effort, the data showed that I was about 40W down on where I have already tested! Not impressed, I returned home, to direct all the info and see if I could identify the issue. After a lot of searching and I decided that the recent saddle height adjustment had probably been a little too much all at once, so I lowered it a bit...
On the 8th May, I headed up to Dereham, for the Dereham 10M road race. This too had been an eagerly anticipated race. As a part of the Manchester Marathon, I had run through 10 miles faster than my previous 10 mile time from the Freethorpe Ten, 31st January '16.
I was in great shape, strong and well rested. I had decided on my pace and strategy, and couldn't wait for the starter to give the signal...
What I hadn't anticipated, was the extreme heat of the day! How hot!?...
The race for me, went well. I stuck to my guns, and kicked off with my chosen pace, but slowly, over the length of the race, the heat took it's toll and my pace just slowed.
I finished slightly slower the Freethorpe time, with a 1:14:19.
Disappointed, but understanding that this wasn't due to me going off too hard, or changing my strategy, it was just too hot... Simples.
Just three days later found me on GT. Yarmouth Promenade, eagerly awaiting the start of the GYRR 5m series, Race 2...
The weather certainly seemed fair tonight... A light wind, and pleasant, not too warm temperature.
Again, I was expecting a much improved time, this time.
After a short Race Brief, we were quickly started.
I settled down into my rhythm fairly quickly, and just sat in, letting the early faster attackers go, as I know that a fair few will fade on the second lap and be reigned in.
The race was a text book affair, and I melted out my effort perfectly. As I cruised toward the last 100m, I was suddenly aware of have footfall, just behind! Shit! I was under attack, and almost on empty. I kicked for home, picking my knees up and hammering it out.
I could here the feet all the way to the line, but, I never let up, never looked, but the noise didn't get any louder.
So happy to cross the line in 33:12. 3:05 faster than last years quickest 5 mile race time.
Pretty sure I could have gone under 33 mins, had I not raced Sunday.
Sharing a joke with a great running/ race partner, Mark Stone.
The next evening saw me ride over to Horringer, for the Thursday night club TT.
Again, a lumpy course, but, with the saddle a little lower, I could only hope for more power output.
A lovely evening to race. I was happy to come in 7th and record a power output 30W up on the previous week.
On the way home, I had a rear puncture. It was very slow, so I just fired a bottle of CO2 into the rear tyre.
When I went to remove the inflator I discovered that it was too long for the cut out in the disc wheel! not the ideal situation, but it was better than discovering the same during a race!
I managed to pull the inflator off the valve, but did trash the top of the valve core in the process.
I then rode home. On arrival at home I noticed that my Elite Byasi tool bottle had jettisoned on the ride back, and I had lost all my emergency tools.
I jumped in the car and retraced my route, but no success in spotting my tools...
More cash laid out on a whole new kit... But, at least my new inflator won't give me any grief, should I ever need to use it ;)
I have dropped the saddle 2mm more and hope that will be optimum for Sunday's race at the Grafman.
I recently started entering the local midweek club TT series.
Basically, I just want to use these short races, to tweak my position on the bike, test new parts/ ideas, and also keep up to date with my training progress, watching my FTP.
The 5th May saw me enter the first club TT, using 1 lap of the Risby 21 course. I had only raced this once before (the Risby 21TT), and had forgotten how lumpy it was.
I was keen to have a short race, to see how the recent position tweaks have affected my power...
Not a good result!... Despite all my effort, the data showed that I was about 40W down on where I have already tested! Not impressed, I returned home, to direct all the info and see if I could identify the issue. After a lot of searching and I decided that the recent saddle height adjustment had probably been a little too much all at once, so I lowered it a bit...
On the 8th May, I headed up to Dereham, for the Dereham 10M road race. This too had been an eagerly anticipated race. As a part of the Manchester Marathon, I had run through 10 miles faster than my previous 10 mile time from the Freethorpe Ten, 31st January '16.
I was in great shape, strong and well rested. I had decided on my pace and strategy, and couldn't wait for the starter to give the signal...
What I hadn't anticipated, was the extreme heat of the day! How hot!?...
The race for me, went well. I stuck to my guns, and kicked off with my chosen pace, but slowly, over the length of the race, the heat took it's toll and my pace just slowed.
I finished slightly slower the Freethorpe time, with a 1:14:19.
Disappointed, but understanding that this wasn't due to me going off too hard, or changing my strategy, it was just too hot... Simples.
Just three days later found me on GT. Yarmouth Promenade, eagerly awaiting the start of the GYRR 5m series, Race 2...
The weather certainly seemed fair tonight... A light wind, and pleasant, not too warm temperature.
Again, I was expecting a much improved time, this time.
After a short Race Brief, we were quickly started.
I settled down into my rhythm fairly quickly, and just sat in, letting the early faster attackers go, as I know that a fair few will fade on the second lap and be reigned in.
The race was a text book affair, and I melted out my effort perfectly. As I cruised toward the last 100m, I was suddenly aware of have footfall, just behind! Shit! I was under attack, and almost on empty. I kicked for home, picking my knees up and hammering it out.
I could here the feet all the way to the line, but, I never let up, never looked, but the noise didn't get any louder.
So happy to cross the line in 33:12. 3:05 faster than last years quickest 5 mile race time.
Pretty sure I could have gone under 33 mins, had I not raced Sunday.
Sharing a joke with a great running/ race partner, Mark Stone.
The next evening saw me ride over to Horringer, for the Thursday night club TT.
Again, a lumpy course, but, with the saddle a little lower, I could only hope for more power output.
A lovely evening to race. I was happy to come in 7th and record a power output 30W up on the previous week.
On the way home, I had a rear puncture. It was very slow, so I just fired a bottle of CO2 into the rear tyre.
When I went to remove the inflator I discovered that it was too long for the cut out in the disc wheel! not the ideal situation, but it was better than discovering the same during a race!
I managed to pull the inflator off the valve, but did trash the top of the valve core in the process.
I then rode home. On arrival at home I noticed that my Elite Byasi tool bottle had jettisoned on the ride back, and I had lost all my emergency tools.
I jumped in the car and retraced my route, but no success in spotting my tools...
More cash laid out on a whole new kit... But, at least my new inflator won't give me any grief, should I ever need to use it ;)
I have dropped the saddle 2mm more and hope that will be optimum for Sunday's race at the Grafman.
Monday 18 April 2016
East Coast Triathlon - 17th April 2016.
BOOM!... At last it arrives... the first triathlon of my season!
I've really been looking forward to this event, and as the final few days ticked by, it was even better, to see the weather forecast improving... Sunshine and a dry day was now on the cards.
Saturday was quite a busy day and therefore saw some late night preparation being done, in fact, it was all done Saturday night!
Five in the morning is never a kind time to be dragged out of your slumber, but I was feeling surprisingly chirpy, when our alarm went off.
Muesli and Granola mix for breakfast, quickly rack our bikes on the car, pack our kit and we're off. Just a touch later than planned, but we're on our way.
An uneventful drive to the coast was briefly interrupted just as we got to GY, when it seems the Heavens opened! Fortunately, it was short lived.
Five minutes later and we were parked up, in the North Car Park.
Registration was still quiet, so we quickly collected our numbers, then went to grab our bikes and kit and get ourselves sorted, prior to entering transition.
Purely by fluke, we arrived in transition, at just the right time to get racking spaces almost at the end of a rail, making spotting easy, and we also benefitted from being really close to the 'Bike Exit'.
A little last minute catching up, with some friends, then back outside to attend the mandatory Pre Race briefing.
Sharon was off almost 50 minutes before me, so it was now time to get poolside.
Once Sharon had completed her swim and headed out, I had adequate time to get changed and lock my pre race kit in a locker.
Joining the queue at pool side, I was given my timing chip. This was secured to my left ankle, as I moved slowly forward to the waters edge.
Simon Edwards (the organiser) gave me the '15 seconds' alert and I entered the water and prepared for the off.
5-4-3-2-1...
I was off. Concentrating on my newly acquired flutter kick (swimming doesn't come easy to me!), I made my way up and down each lane in turn, finally hitting the last lane and existing the water, I made my way through the door and out around the back of the Marina Centre, to T1.
This could go well, or it could get very messy, as I had pre attached my new S Works tri shoes to my pedals, so the 'Flying Squirrel' bike mount was going to happen (I hoped).
Arriving at the bike, I carefully placed my helmet on.It's a very close fit, and I didn't want to cause myself an injury, prior to getting on the bike! Number belt on and I turned, heading for the exit with my Canyon Speedmax.
Out onto the road, over the orange line and... YES!... It worked, I was sat on the bike, rolling along as my feet easily found and entered the back of the S Works shoes. A quick twist of the Boa wheels and I was secured to the pedals.
A shot ride to the mini roundabout and then back along the sea front, passing the cinema.
From there, we had three laps to complete along the Marine Parade, turning at the end of the road, nowhere else to go!
Thankfully, there wasn't the block headwind we all had to endure last year.
As explained in my last blog, just a few days previously, I had done the Retul bike fit, so I was still adjusting to some of the tweaks that James had made.
The ride was going well, but as I did the turn, to head out on the last loop, something clicked and I really started to feel the benefit of the new position. this showed as a 20W increase over that last section.
Over the last roundabout, heading back towards the marina centre and the traffic lights turned red!... As much as I like this event, the traffic lights saga is, quite frankly, ridiculous!
In a race situation, this causes significant delay, and I'm sure it was sufficient to lose me two places overall.
A running dismount saw me enter T2 still with shoes attached to my pedals... A novelty for me, as I usually lose one when I dismount and the shoes clip the road. New pedals for this season are proving a hit ;)
Slightly too long in T2, again caused by the new helmet, and careful removal of the said item.
Out on the run. Three km's... How painful could it be?
My feet were cold, and the shoes for some reason, just felt huge and I felt very flat footed. But, I just concentrated on keeping the pace as high as possible and was soon heading through the Finish Lin gantry.
A hot shower and change of clothes and it was all over for another year...
We loitered near transition for a little while, as we checked out the stock on display by Ben & James of Tri Harder, who'd come down to support the race and provide any last minute equipment needed by any athletes...
Packed up the car and headed home.
PB'd by 3:39, with a final time of 50:54.
I've really been looking forward to this event, and as the final few days ticked by, it was even better, to see the weather forecast improving... Sunshine and a dry day was now on the cards.
Saturday was quite a busy day and therefore saw some late night preparation being done, in fact, it was all done Saturday night!
Five in the morning is never a kind time to be dragged out of your slumber, but I was feeling surprisingly chirpy, when our alarm went off.
Muesli and Granola mix for breakfast, quickly rack our bikes on the car, pack our kit and we're off. Just a touch later than planned, but we're on our way.
An uneventful drive to the coast was briefly interrupted just as we got to GY, when it seems the Heavens opened! Fortunately, it was short lived.
Five minutes later and we were parked up, in the North Car Park.
Registration was still quiet, so we quickly collected our numbers, then went to grab our bikes and kit and get ourselves sorted, prior to entering transition.
Purely by fluke, we arrived in transition, at just the right time to get racking spaces almost at the end of a rail, making spotting easy, and we also benefitted from being really close to the 'Bike Exit'.
A little last minute catching up, with some friends, then back outside to attend the mandatory Pre Race briefing.
Sharon was off almost 50 minutes before me, so it was now time to get poolside.
Once Sharon had completed her swim and headed out, I had adequate time to get changed and lock my pre race kit in a locker.
Joining the queue at pool side, I was given my timing chip. This was secured to my left ankle, as I moved slowly forward to the waters edge.
Simon Edwards (the organiser) gave me the '15 seconds' alert and I entered the water and prepared for the off.
5-4-3-2-1...
I was off. Concentrating on my newly acquired flutter kick (swimming doesn't come easy to me!), I made my way up and down each lane in turn, finally hitting the last lane and existing the water, I made my way through the door and out around the back of the Marina Centre, to T1.
This could go well, or it could get very messy, as I had pre attached my new S Works tri shoes to my pedals, so the 'Flying Squirrel' bike mount was going to happen (I hoped).
Arriving at the bike, I carefully placed my helmet on.It's a very close fit, and I didn't want to cause myself an injury, prior to getting on the bike! Number belt on and I turned, heading for the exit with my Canyon Speedmax.
Out onto the road, over the orange line and... YES!... It worked, I was sat on the bike, rolling along as my feet easily found and entered the back of the S Works shoes. A quick twist of the Boa wheels and I was secured to the pedals.
A shot ride to the mini roundabout and then back along the sea front, passing the cinema.
From there, we had three laps to complete along the Marine Parade, turning at the end of the road, nowhere else to go!
Thankfully, there wasn't the block headwind we all had to endure last year.
As explained in my last blog, just a few days previously, I had done the Retul bike fit, so I was still adjusting to some of the tweaks that James had made.
The ride was going well, but as I did the turn, to head out on the last loop, something clicked and I really started to feel the benefit of the new position. this showed as a 20W increase over that last section.
Over the last roundabout, heading back towards the marina centre and the traffic lights turned red!... As much as I like this event, the traffic lights saga is, quite frankly, ridiculous!
In a race situation, this causes significant delay, and I'm sure it was sufficient to lose me two places overall.
A running dismount saw me enter T2 still with shoes attached to my pedals... A novelty for me, as I usually lose one when I dismount and the shoes clip the road. New pedals for this season are proving a hit ;)
Slightly too long in T2, again caused by the new helmet, and careful removal of the said item.
Out on the run. Three km's... How painful could it be?
My feet were cold, and the shoes for some reason, just felt huge and I felt very flat footed. But, I just concentrated on keeping the pace as high as possible and was soon heading through the Finish Lin gantry.
A hot shower and change of clothes and it was all over for another year...
We loitered near transition for a little while, as we checked out the stock on display by Ben & James of Tri Harder, who'd come down to support the race and provide any last minute equipment needed by any athletes...
Packed up the car and headed home.
PB'd by 3:39, with a final time of 50:54.
Slightly different angles, but I think this years position (bottom), is tighter and narrower than last year (upper).
All done.
Next triathlon is The Grafman middle, also acting as the National champs...
Hopefully, I'll be blogging about something more exciting before that race entry, though...
Sunday 17 April 2016
Bike fit...
So, last week I decided to get my race bike set up checked out.
I was quite comfortable in position, but just wanted to put my mind to rest, that I was as optimal as the integrated front end would allow.
I'd arranged to get a Retul Fit, with James Walsgrove at Tri Harder.
Firstly, as always, is coffee time! As we drank coffee, James installed my bike in the shop turbo.
After the initial Q&A profile building paperwork, I undertook some mobility exercises and James also put me through a few moves, to get an idea of my flexibility.
James then established my various limb joints, as I sat in position on my bike, and applied small velcro tabs, in preparation for attaching the Retul sensors to me.
Once these were attached, I began spinning the pedals.
Once I'd settled into my natural position James made a short dynamic video, which would form a base marker, from which we would aim to improve the position.
After more pedalling, and being monitored from both sides (the Retul turntable is a great aid for rotation), continuous diagnosis from the Retul software and James's interpretations we eventually came to rest at my current position... Almost!...
During the session, he had made several changes to my saddle height and also moved it forward in the seat clamp. Now, for part 2...
I had recently decided that, after about 4 years, Speedplay pedals were no longer for me. Nothing wrong with the system, as I'd had them professionally set up, with all the float dialled out, and never had any joint issues. But, approaching T2, as I dismounted the bike, leaving my shoes on the pedals, I had with great regularity had a shoe come adrift, the moment it contacted the road! This results in a shout from a marshall/ referee to go back and pick up the errant shoe, causing delay in transition!
So, now I had opted for LOOK Keo Blade II's (12Nm). Having experienced Shimano SPD-SL pedals before, with no issues, this decision was driven by the fact that LOOK, unlike Shimano have actually designed a fitting system, to make sure the cleat is installed correctly and angled correctly.
The 'KEO Fit' system pedals were installed on my bike and magnets placed on my cleats. With my feet in position, the pedals were zeroed and I pedalled for 3 minutes, while the KEO Fit analysed my foot position. After which it emitted a beep and I stopped to check the readings. Two runs were made and we finally had what I hoped to be the optimal cleat position. Luckily for me, it was recorded that I was only using 0.6º of float, so could actually get away with 0º float cleats.
Consequently, as the cleat had also moved back slightly, my saddle was also readjusted and checked in the Retul software.
There you have it, effectively I was now more confident in my bike position. Not only was it set as per Retul diagnosis, but I did actually feel better positioned.
Only time would tell, as I was about to race in my first tri of the year...
That report follows tomorrow ;)
I was quite comfortable in position, but just wanted to put my mind to rest, that I was as optimal as the integrated front end would allow.
I'd arranged to get a Retul Fit, with James Walsgrove at Tri Harder.
Firstly, as always, is coffee time! As we drank coffee, James installed my bike in the shop turbo.
After the initial Q&A profile building paperwork, I undertook some mobility exercises and James also put me through a few moves, to get an idea of my flexibility.
James then established my various limb joints, as I sat in position on my bike, and applied small velcro tabs, in preparation for attaching the Retul sensors to me.
Once these were attached, I began spinning the pedals.
Once I'd settled into my natural position James made a short dynamic video, which would form a base marker, from which we would aim to improve the position.
After more pedalling, and being monitored from both sides (the Retul turntable is a great aid for rotation), continuous diagnosis from the Retul software and James's interpretations we eventually came to rest at my current position... Almost!...
During the session, he had made several changes to my saddle height and also moved it forward in the seat clamp. Now, for part 2...
I had recently decided that, after about 4 years, Speedplay pedals were no longer for me. Nothing wrong with the system, as I'd had them professionally set up, with all the float dialled out, and never had any joint issues. But, approaching T2, as I dismounted the bike, leaving my shoes on the pedals, I had with great regularity had a shoe come adrift, the moment it contacted the road! This results in a shout from a marshall/ referee to go back and pick up the errant shoe, causing delay in transition!
So, now I had opted for LOOK Keo Blade II's (12Nm). Having experienced Shimano SPD-SL pedals before, with no issues, this decision was driven by the fact that LOOK, unlike Shimano have actually designed a fitting system, to make sure the cleat is installed correctly and angled correctly.
The 'KEO Fit' system pedals were installed on my bike and magnets placed on my cleats. With my feet in position, the pedals were zeroed and I pedalled for 3 minutes, while the KEO Fit analysed my foot position. After which it emitted a beep and I stopped to check the readings. Two runs were made and we finally had what I hoped to be the optimal cleat position. Luckily for me, it was recorded that I was only using 0.6º of float, so could actually get away with 0º float cleats.
Consequently, as the cleat had also moved back slightly, my saddle was also readjusted and checked in the Retul software.
There you have it, effectively I was now more confident in my bike position. Not only was it set as per Retul diagnosis, but I did actually feel better positioned.
Only time would tell, as I was about to race in my first tri of the year...
That report follows tomorrow ;)
Tuesday 12 April 2016
Manchester Marathon.
First marathon for around 25 years and I'm still learning a basic rule... Don't veer from the game plan on the way to the start line... It was made for a reason!...
After a steady week of training, we drove up to Manchester on Saturday morning, in readiness for Sunday's race.
We made a brief stop at the Race Village, prior to going to the hotel, just as a familiarisation for the following morning, as I hate surprises.
Nothing much to write home about, really. Nothing of an Expo type set up to be seen.
On to the hotel for check in. I had booked the Innside by Melia, near Manchester Central Station. Not really a 'choice', as there was very little left when I made the booking, but what a star choice it turned out to be.
A very clean, modern styled hotel, Firstly, we were upgraded to a better room. Then informed that as it was marathon day, the Sunday breakfast would be served an hour earlier, to allow the athletes staying to get breakfast in time for the race. Then, the receptionist told us not to worry about the 12 noon check out time, either, as they understood that I'd appreciate a shower after the race... They really couldn't have been anymore helpful.
Shortly after check in, we were outside again, and heading across to the very convenient Pizza Express for an early dinner.
Whilst eating the heavens opened, and it bucketed down with rain. That proved a blessing in disguise, as it drew a big line through a planned walk around the city centre, and we retired to the room to chill out, lay out my kit and mull over the plan for tomorrow.
Having seen the Race Village, we decided not to use the car parking spot I'd pre booked. Sharon and I also decided to meet up after the race, outside the entrance to the Massage tent, then grab my kit from the Bag Drop, before heading back to the hotel.
Waking the next morning, I was immediately struck by the bright Sunlight, piercing through a gap in the curtain, the weather was bang on the money. As forecasted, bright Sunshine.
There's nothing like Sunshine, for getting your race head on.
Downstairs, we enjoyed an excellent spread of breakfast choices. I found it difficult to limit myself to what I though best, as there was just so much about!
Scrambled Egg, a couple of rashers of bacon, 4 rounds of toasted wholewheat with jam, and some fruit with a little bircher Muesli, washed down with fresh coffee.
Back upstairs (9th floor - What a view) to get dressed and head off to the start.
A 25 minute walk down to the Village, on a bright yet chilly morning. Road blocks being organised, crowds starting gather at the Cricket ground, the atmosphere was building.
First impression... Not a lot of toilet facilities, for the thousands of runners and spectators massing in the area!
We made our way to the start, just a 5 minute walk away.
A wee warm up run, down to the first turn and back and I began sussing where to take up my position. Stood in close proximity to the 3:00 pacer, I felt this would be a less cluttered start.
This is were it (race plan) started to unravel... As I waited for the gun, I bumped into a few of the Wymondham AC runners, and then thought that as I was starting in the 3:00:00 area, I'd see how long I could hold the pace!...
Before I knew it, the gun was sounded and we were off.
A very cautious first few kilometres passed, watching the heels in front of me, dreading the thought of tripping and going down, with a mass of runners behind!...
The first water station was bedlam. But, the crowd was starting to thin out.
At around 8k, I was beginning to the think that maybe I'd gone off a bit too quick! A hurried recalculation and I eased off the gas and settled in to the race.
HOT!... I was getting hot. At the next station, there was a mix of water bottles and SiS gels.
I decided to keep hold of the water bottle, instead of lobbing it away, just in case (of what, I don't know!).
About 12k in, and my left hip Flexor started to tighten up. I've had a few issues with it on the bike, but never running, so this was a bit of a surprise. No options here, I continued running, whilst I monitored the Flexor... After about 4 k, it eased off and I remember breathing a sigh of relief.
As the halfway marker appeared my right Hip Flexor started playing up! WTF! Oh well, Lets see how it develops...
I eased up on my pace a little more, as the right Flexor was getting tighter by the stride.
The crowds were fantastic. As the runners thinned out, there was more space around, and I was able to take in the crowd scenes, high 5's with the youngsters, and brief verbal exchanges with supporters as they read my name, then called out encouragement.
The mile markers weren't set out correctly, which sometimes led to a long wait for my next 'milestone', and a little confusion when I saw consecutive signs reading the same number!...
From 18 miles on things just started feeling tougher. I started passing walkers, now, which kind of helped, as I knew that there were others feeling worse than me.
But, I can't stop now... It's not in any of my plans, and today is not the day to change that.
Now, as I see number 22 (mile) I know I have licked. The crowds are worth their weight in Gold here, trying all sorts to lift the spirits of the passing runners.
The soles of my feet are aching! As my pace has slowed, so has my cadence, resulting in my foot/ ground contact becoming much harder and I can really feel it. I could also feel the cramps starting to nip at my Quads and hamstrings...
Water stations now seem to be getting more often and I could sense I was getting closer.
I looked at my Garmin and I saw 40k. i felt my spirit lift and suddenly felt my pace begin to flow again. I was now cruising home, rapidly closing in on the finish.
Marshall's and crowds were calling out to let me know that the finish line lay just after the approaching right turn.
The turn made, my watch said 500m to go... And I went! God knows where the energy came from, but I was off, breezing passed fellow runners, but still no finish line gantry in sight... Where the f*ck was it?...
Still passing runners, but this was painful now. And then I saw it, there it was the 'FINISH'.
Almost 500m later than planned, but it was done.
Filtering right from the finish chute, revealed a chaotic area, were they gave out medals, goody bags, drinks, gels, everything... Runners trying to find family, family trying to spot their loved ones, it was bedlam in the village.
I made my way to the bag drop zone, to collect my stuff. The queue was twice the length of the car park, already! As I stood in the queue, I was quickly aware that, although it was Sunny, the wind was getting up and it was quite chilly. I put my new T shirt on, to try to keep warm. In my now cabbages head, I couldn't be sure of the arrangements made with Sharon... Was I meeting her here (Bag Drop), or Massage Tent?... Now stuck in a quandary, do I stay in the queue, or go looking in the masses for her... I decided to stay. About 90 minutes later, I got to the bag drop, but they couldn't find my bag.
I couldn't be sure it was there, either, as I'd left it with Sharon to deposit.
I headed to the Massage tent area, searching for Sharon.
I had no phone to call her with, and was about to give up and head off to the hotel...
Suddenly, she burst out of the crowd... Happy days.
Race raced, partner found, back off to the hotel.
Quite a few bad things have been said about the race organisation, mainly the car park delays and chaos at the Bag Drop. But, at the end of the day, they can be improved, or negotiated around, by the individual runners, but, they can't detract from a fantastic race and course.
Moral of Sunday's run... Always RESPECT the marathon distance.
Thank you, Sharon... You're a star x
After a steady week of training, we drove up to Manchester on Saturday morning, in readiness for Sunday's race.
We made a brief stop at the Race Village, prior to going to the hotel, just as a familiarisation for the following morning, as I hate surprises.
Nothing much to write home about, really. Nothing of an Expo type set up to be seen.
On to the hotel for check in. I had booked the Innside by Melia, near Manchester Central Station. Not really a 'choice', as there was very little left when I made the booking, but what a star choice it turned out to be.
A very clean, modern styled hotel, Firstly, we were upgraded to a better room. Then informed that as it was marathon day, the Sunday breakfast would be served an hour earlier, to allow the athletes staying to get breakfast in time for the race. Then, the receptionist told us not to worry about the 12 noon check out time, either, as they understood that I'd appreciate a shower after the race... They really couldn't have been anymore helpful.
Shortly after check in, we were outside again, and heading across to the very convenient Pizza Express for an early dinner.
Whilst eating the heavens opened, and it bucketed down with rain. That proved a blessing in disguise, as it drew a big line through a planned walk around the city centre, and we retired to the room to chill out, lay out my kit and mull over the plan for tomorrow.
Having seen the Race Village, we decided not to use the car parking spot I'd pre booked. Sharon and I also decided to meet up after the race, outside the entrance to the Massage tent, then grab my kit from the Bag Drop, before heading back to the hotel.
Waking the next morning, I was immediately struck by the bright Sunlight, piercing through a gap in the curtain, the weather was bang on the money. As forecasted, bright Sunshine.
There's nothing like Sunshine, for getting your race head on.
Downstairs, we enjoyed an excellent spread of breakfast choices. I found it difficult to limit myself to what I though best, as there was just so much about!
Scrambled Egg, a couple of rashers of bacon, 4 rounds of toasted wholewheat with jam, and some fruit with a little bircher Muesli, washed down with fresh coffee.
Back upstairs (9th floor - What a view) to get dressed and head off to the start.
A 25 minute walk down to the Village, on a bright yet chilly morning. Road blocks being organised, crowds starting gather at the Cricket ground, the atmosphere was building.
First impression... Not a lot of toilet facilities, for the thousands of runners and spectators massing in the area!
We made our way to the start, just a 5 minute walk away.
A wee warm up run, down to the first turn and back and I began sussing where to take up my position. Stood in close proximity to the 3:00 pacer, I felt this would be a less cluttered start.
This is were it (race plan) started to unravel... As I waited for the gun, I bumped into a few of the Wymondham AC runners, and then thought that as I was starting in the 3:00:00 area, I'd see how long I could hold the pace!...
Before I knew it, the gun was sounded and we were off.
A very cautious first few kilometres passed, watching the heels in front of me, dreading the thought of tripping and going down, with a mass of runners behind!...
The first water station was bedlam. But, the crowd was starting to thin out.
At around 8k, I was beginning to the think that maybe I'd gone off a bit too quick! A hurried recalculation and I eased off the gas and settled in to the race.
HOT!... I was getting hot. At the next station, there was a mix of water bottles and SiS gels.
I decided to keep hold of the water bottle, instead of lobbing it away, just in case (of what, I don't know!).
About 12k in, and my left hip Flexor started to tighten up. I've had a few issues with it on the bike, but never running, so this was a bit of a surprise. No options here, I continued running, whilst I monitored the Flexor... After about 4 k, it eased off and I remember breathing a sigh of relief.
As the halfway marker appeared my right Hip Flexor started playing up! WTF! Oh well, Lets see how it develops...
I eased up on my pace a little more, as the right Flexor was getting tighter by the stride.
The crowds were fantastic. As the runners thinned out, there was more space around, and I was able to take in the crowd scenes, high 5's with the youngsters, and brief verbal exchanges with supporters as they read my name, then called out encouragement.
The mile markers weren't set out correctly, which sometimes led to a long wait for my next 'milestone', and a little confusion when I saw consecutive signs reading the same number!...
From 18 miles on things just started feeling tougher. I started passing walkers, now, which kind of helped, as I knew that there were others feeling worse than me.
But, I can't stop now... It's not in any of my plans, and today is not the day to change that.
Now, as I see number 22 (mile) I know I have licked. The crowds are worth their weight in Gold here, trying all sorts to lift the spirits of the passing runners.
The soles of my feet are aching! As my pace has slowed, so has my cadence, resulting in my foot/ ground contact becoming much harder and I can really feel it. I could also feel the cramps starting to nip at my Quads and hamstrings...
Water stations now seem to be getting more often and I could sense I was getting closer.
I looked at my Garmin and I saw 40k. i felt my spirit lift and suddenly felt my pace begin to flow again. I was now cruising home, rapidly closing in on the finish.
Marshall's and crowds were calling out to let me know that the finish line lay just after the approaching right turn.
The turn made, my watch said 500m to go... And I went! God knows where the energy came from, but I was off, breezing passed fellow runners, but still no finish line gantry in sight... Where the f*ck was it?...
Still passing runners, but this was painful now. And then I saw it, there it was the 'FINISH'.
Almost 500m later than planned, but it was done.
Filtering right from the finish chute, revealed a chaotic area, were they gave out medals, goody bags, drinks, gels, everything... Runners trying to find family, family trying to spot their loved ones, it was bedlam in the village.
I made my way to the bag drop zone, to collect my stuff. The queue was twice the length of the car park, already! As I stood in the queue, I was quickly aware that, although it was Sunny, the wind was getting up and it was quite chilly. I put my new T shirt on, to try to keep warm. In my now cabbages head, I couldn't be sure of the arrangements made with Sharon... Was I meeting her here (Bag Drop), or Massage Tent?... Now stuck in a quandary, do I stay in the queue, or go looking in the masses for her... I decided to stay. About 90 minutes later, I got to the bag drop, but they couldn't find my bag.
I couldn't be sure it was there, either, as I'd left it with Sharon to deposit.
I headed to the Massage tent area, searching for Sharon.
I had no phone to call her with, and was about to give up and head off to the hotel...
Suddenly, she burst out of the crowd... Happy days.
Race raced, partner found, back off to the hotel.
Quite a few bad things have been said about the race organisation, mainly the car park delays and chaos at the Bag Drop. But, at the end of the day, they can be improved, or negotiated around, by the individual runners, but, they can't detract from a fantastic race and course.
Moral of Sunday's run... Always RESPECT the marathon distance.
Thank you, Sharon... You're a star x
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