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:

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...

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.

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.

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).

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...

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.      

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.