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!
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