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.

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.

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