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.

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.

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...

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 ;)

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

First TT of the season...

First race of the season (TT), and the weather for the KLCC Good Friday 10 was quite good. Bright, sunny day, but it was deceptively breezy!
A week ago, this race had not been in my head, but one of our team posted it up on FaceBook and it seems to rally the team into a bit of action, myself included.
Suddenly, I was racing!...
The forecast leading up to the race had been very changeable, and I had bailed once, thinking I didn't need a 110 mile round trip, just for a good soaking. But, as the race drew nearer, the forecast improved.
I arrived in good time, about 2:30 before the race start! Paid my dues and took number 7.
Got the bike off the rack and fitted my race wheels. Then got my kit on and went for a bit of a recce.
This was the first race I have ever bothered to do a complete recce ride of the course... My longest warm up, ever.
Not a bad course, certainly wasn't going to gift a fast time. The A10 was quite busy with holiday traffic, but the other side, A134 was relatively quiet.
A bit of a dilemma at the start, as I have more power now, than my last visit to a 10TT. I opted for a conservative start, then see how it developed.
Finally, I was being supported by the 'pusher off' and the countdown commenced... 5, 4, 3, 2, 1, GO!
There's a slight downward gradient from the start, which really helped get things started.
I felt comfortable on the extensions and soon had my 'minute man' in view.
Bit of a snarl up at the first RAB, saw me drop a few seconds, but no really big deal.
Another rider came into view. Road surface wasn't the fastest, but there had only been one significant pot hole (well highlighted in yellow paint!). Up to the second turn, and catching another rider, everything seemed to be going well, power was holding fine.
Coming up to around 8 miles, I afforded myself a glance at my time... How disheartening was that!
Despite holding good power, it would appear that the rolling, slow surface and wind was killing my time!
I buried myself for the last 2 miles, and ticked off other riders as I went, which gave me little comfort as I finished, in a time of 25:46... A long time since I'd gone so slow, but, as I said, it wasn't a gift course!
It was a good day out, though, and I got some more valuable experience with my bike and set up.
Now for a week of testing, across all three disciplines, before a short taper to the Manchester marathon...

The Broadland Half Marathon (A Leathes Prior GP Event).

So, my focus on 'mini targets' continued at the weekend, with the Broadland Half Marathon.
A relatively early start to the day, was met by thick fog, as we drove over to South Walsham. Fortunately, the Sun came up and the fog had all burnt off by the time we arrived.
Registration was orderly and well organised, as was the marshalled parking at the Village Hall.
With my number and chip in hand, I was left with a bit of a dilemma as to what to wear for the race.
Do I throw caution to the wind and run in a vest, or err on the side of caution and wear a base layer under the vest...
I ended up opting for the latter, and donned gloves too, for good measure!
A quick (ish) couple of laps of the football pitch, and I was warmed up.
There was the mandatory, but well humoured Race Brief at 9:15, then it was time for a short walk, to the start line.
In the lead up to the race, and following the Freethorpe Ten, I had wanted to run a 1:30 HM, but, as the race drew near I thought that may be a little too much to expect, so decided to just use the same ten mile race pace, but hold it for the 13.1 miles. Hoping that the slightly lumpier route profile wouldn't affect that plan...
I was a little apprehensive at the start, trying to judge wear about to position myself at race start, so I wasn't being hindered by slower runners, but likewise, I wasn't getting in the way of other faster guys.
I had noticed a few familiar faces at the start and knew that, if I was struggling with pace, I had a few visuals to help keep me straight (As long as they were running well!).
I'd also decided to take a couple of gels with me. Not that I felt I would need them, but more of an experiment to see how my stomach would handle them in race conditions, prior to the marathon!
Without delay there was a 3 - 2 - 1 countdown, and we were off!
I settled down quickly into my rhythm, and felt comfortable at my chosen pace. As the race settled down, the road cleared and it was easy to look around and who I was with.
I was soon upon the first water station, and disappointed to be handed a cup of water!... I had just expected a bottle, as that's the way most races seem to be heading, now.
No big deal, I grabbed a mouthful of fluid from the cup, then dumped it.
Just before the second water stop, I took my first gel onboard (a PowerGel Hydro). Not that I felt the need, but it was part of a strategy to see if I  absorbed it well, or not...
A gulp of water at the 6 mile Water Station.
A few runners had passed me over the first few miles, but non had disappeared out of sight and I had decided to keep them in view and haul them in from mile 11. I felt strong approaching an uphill section in Salhouse and hit it quite hard, which brought me back up on three runners ahead. I kept just back off them, running my pace, but knew I could pass when I wanted.
The second gel and a sip of water was taken at around 9 miles, and this is where I began testing to see how strong I felt.
At about 9.5 miles, there was a group of supporters, including John Burton and John Scott. It was good to hear my name being shouted and, with a 'high 5' from Mr. Burton I felt a new lease of life and hammered up the short hill, from where they had stood, passing 4 runners.
Approaching South Walsham, at about 11 miles, I decided that I did feel good still, and now was the time to push on. I could see a few runners ahead, all struggling to some degree, one was walking up some short rises, so I upped the pace.
Picking them off, one by one, I ran through South Walsham, up the little rise and into the teeth of a stiff breeze! The long, slightly uphill drag to the turn seems to go on forever, and two of the guys I had just passed got me back!
Left turn, off Acle Road and I was running downhill again. Taking my time to compose myself, I kept  in contact with the two guys and also sighted another couple of runners that passed me around the 2nd mile.
Just before the bottom of the hill, I upped the pace and passed the two. Some words of encouragement form one of them, but I knew they would try to hold on to me. Quickly catching the next target, I decided that, with about 400m to go, I should just 'open the taps' and go!
Not daring to look back, I ran hard, all the way through the line.
Finishing in 1:33:33, I can't help but feel disappointed! Even with the sprint finish, I felt ok, immediately after the line. Had I have pushed on, from 9 miles, would I have got the 1:30 time that I initially sought!?...
Great race, with a beautiful scenic route, I'd definitely run that again.
Running through Ranworth:

The finish line:

Next stop Manchester Marathon!...

Hyperoxic/ Normoxic testing...

So, with training still going really well, I was recently presented with an opportunity for more fitness testing.
This time, working with Liam at Easton and Otley Sports College, to help with his dissertation, I was subjected to two Wingate repeat tests.
The first was Normoxic (21% Oxygen), the second, just two days later, was performed whilst breathing 99.5% Oxygen.
To be honest I can't say I could tell any difference between the two outputs, but it still piqued my curiosity enough, to make me volunteer for 5 maximal efforts (Wingate)... Twice!
There was no special treatment surrounding both the tests. I was to eat and train as per normal, whilst fitting these tests in.
Ironically, both tests were followed within a couple of hours by 90 minute runs. The last run (post test) included 6 miles at my A race pace (4:30 mins/ km).
I must say, I've never felt better.

 A good days training...