Worth the effort...

Following my last post, on the Monster Middle Distance triathlon...

Trophy arrived today ;)

BOOM!

Monster Middle 21/08/2016.

Well... What a race that was!...

Been a week since the race, and I'm just finished with pulling it to pieces and separating the good and bad.
Saturday and we went over to Ely, to register for the race, have a mooch about and grab my race pack. It was a beautiful day, but I really wasn't feeling too good. I had an upset stomach and just hoped that I'd be ok for Sunday.
This race has to have one of the earliest transition closing times I know, so it's a very early start!
Luckily, it's a local venue.
Having racked my bike, I filled the Speedfil bottle with approx 1.5 litres  of Tailwind.
I was still unsure how the race would unfold, as I felt quite rough.
A couple of visits to the Portaloo and it was time to suit up and head for the start.
It was quite difficult to predict how the weather was going to pan out... It was fairly windy and quite a cloudy sky. Light rain was forecast for around the last hour of the bike, but you never know... One thing was for sure, it was nowhere near as good as last years weather.
As I completed the suiting up, with the help of Sharon, I spotted a few of my club mates getting ready and had a quick catch up, prior to the briefing.
I was off in the first wave. We got a 5 minute warning of the race start and were allowed in the water for a warm up.
Soon enough, it was 'time'... A brief few words and we were off!
I hung back, to allow the faster simmers to get away and thus avoid the biff, and my plan was to then see how many I could pick off during the swim.
As I got into my rhythm, I decided that I would change my technique slightly and reach further each stroke.
 There was a bit of clear water between me and the front bunch, and I could still make out the pink hats of the Elite athletes. As I got into the 'new' stroke technique I was quite surprised at how much distance I had made up on those ahead. The pink hats were gone, but I was now having to weave through some swimmers. I was made up with the result of my change, and concentrated on maintaining my form.
Soon enough I was being helped out of the river, I glanced at my Garmin as I hit the lap button... 36:XX! 6 minutes faster than last year, I was well impressed and headed off along the blue carpet, towards T1, as I tried to remove the upper half of my Vanquish wetsuit.
Swim time: 40:03 (including run to T1).

In T1 I sat and gave my feet quick towelling, before pulling on socks and my bike shoes. Stepped into my number belt and donned my helmet. I grabbed my bike and headed for the mount line...

As I exited T1 I suddenly needed to visit the toilet again! I dropped the bike and headed to my right, to the bank of loos.

I emerged a few minutes later, and did wonder whether I should continue, or sack it off!

I wasn't sure when that would strike again, but decided to continue with the ride and see what happened. Maybe do the first lap, and then come in... 

I continued.

It was very windy out on the course, and I questioned my sanity on choosing an 808/ Disc wheel set up. The wind and the many rough road sections meant that it was very difficult to build any rhythm into the bike leg.

I remained aero as much as possible, but was still arguing with myself over what to do... I could stick out the 1st lap, then turn right (Transition), at the end of the first lap, or left, and continue...

A few miles before the turn, I passed John Lee (club mate). This gave me a boost, as he had left T1 as I arrived and was of similar speed to myself. 

I got to the turn, and just couldn't go 'right'!... Mentally, I couldn't quit!

So, that was it, I settled down for the 2nd lap. Now I was cursing myself for wasting so much energy on the first lap, deliberating where best to quit!... I continued to argue with the Chimp!

Soon enough, I was back at the turn, and this time it was a right turn and a quick blast (with the wind), down to T2. My bottle had just emptied as I reached town, so I was quite happy with that. The Tailwind fluid really does work well with me.

An extra loop had been added to the bike lap this year, increasing the ride by about 10k, to satisfy regs for using your result for Qualifying for European Champs.

Taking into account the extra distance, plus the headwinds I hadn't expected much from the bike...

Bike time: 2:58:10.

T2 was 02:14.
Out on the run and I finally felt okay!... It was the first race in my On Cgloudsurfers, and I ws keen to see how they shaped up. It's a bugger of a run, with 4 laps of the town centre, taking in the Cathedral hill on each lap.
The rain hadn't shown on the bike leg, and it looked highly unlikely to appear now, as the Sun had finally broken through and temperatures began to rise...
Again, thanks to Tailwind, I experienced no cramps at all during the run.

I was a little disappointed with my run pace, as it's generally my best discipline.
I finally ran up the finish chute after 1:47:11.
Total time 5:32:39.

Unfortunately, I couldn't hang around at the end, as per my normal habit, to chat with friends, eyeball new kit at the stalls, and watch the awards, as I had to quickly head home and change bags, before heading off to Aberdeen on a work course.

My time hadn't been great, but I accepted that, bearing in mind how I felt, I thought it had gone alright.

Imagine my reaction, when up in Aberdeen on Monday, I read on FB that I had won the Eastern Region Middle Distance Champs 2016 (Male Super Vet)!

As they say, 'Every cloud...'

Once again, big thanks to Zone 3, for supplying the Vanquish wetsuit, which is finally proving it's worth in getting my speed up.
Thanks to Jason Battle (Performance Coaching.Me), for keeping me on the right track.
Tri Harder, for their continued help, advice and assistance.
Tailwind products.
Simon Brierley for advice on the On's shoes.

Next stop, IM Wales!

The Outlaw 24/07/2016.

What an event!...

We arrived on the Friday and, after checking into the hotel, made our way to HPP for registration.

Parking was well signposted and easy to find.

Registration marquee was well laid out, with easily identifiable sections (by numbers), plenty of tables to get your race pack from. The marshalls took a few minutes to explain everything and we were off. Just outside the marquee were big maps of each discipline and also T1/ T2.

Back again on Saturday, I racked my bike at the allotted place in the spacious racking. I hung my bags on the easy to find, numbered hooks. Again, marshalls all over the place, only to happy to give directions, or answer any queries.

I also took the oppportunity to peruse all the stalls at the expo and sit in the Sun, enjoying a pre race coffee and slice of cake.

Back to the hotel, for the last sleep!

Sunday morning, I was late! Leaving the hotel in a hurry and speeding through to HPP, fighting against the 05:45 transition close time, and needing to get fuel on the bike, and my wetsuit on! 

I got into the water, ready for the 'deep start' and all too quickly, the start of the race was announced by the sound of a klaxon. At least the rush had meant that I didn't feel any of the usual last minute nerves.

After the usual melee of the first few minutes, the swim settled nicely. Water was great, clear and pleasantly warm. The swim course couldn't have been any easier, pretty much a straight out and back route.

Arriving at the swim exit, there were plenty of hands to assist you out of the water (not pulling) and quide you to the 'strippers'! Wetsuits were pulled off your arms, then you were seated on the floor, before having the suit fully removed. What a bonus that was. 

I was out of the water after 1:24:06, which was a tad quicker than expected, and no doubt down to the efficiency of my Vanquish wetsuit, provided by Zone 3.

The transition tent was easy to negotiate and I was out on the bike after 9:06.

The bike route was well marked, with plenty of marshalls along the way and traffic controls where needed. A nice rolling course with just the one hiccup on the 2nd loop being Oxton Bank. 

My glutes grumbled right through the race! Not sure why, but it made the TT position a little uncomfortable.

I had opted to use Tailwind Nutrition for the bike leg, so had a premixed bottle between my arms, and another bottle on the downtube prepared with a concentrated mix and the bottle marked into 4, so as to replenish the BTA every hour. Was a little messy, but worked quite well on the whole, and I felt good throughout.

On the 1st/ 3rd loop, you encounter Car Colston, as sleepy little village which certainly comes alive for the race, and I really did appreciate all the encouragement through there.

At about 80 miles my right foot started to ache along the outer edge. My foot had swollen in the heat and my shoes are a snug fit! At about 95 miles I was passing the OSB mechanic van when a rider called out to me, to see if I had an angled inflator, for a disc wheel... His lucky day... I did. Sod the time, I decided to stop and help. I was only there a couple of minutes, but, when I set off again, it had eased the pain in my foot ;) Karma.

Arriving back at T2 was something else. The commentator announcing your arrival, the crowd responding to it, another helper takes your bike, you just need to get to the tent... Again. 

My bike had been a disappointing 6:19:03.

A (not so) quick change (7:48) and I'm out running. 

A simple course, meaning you have nothing to worry about, but to finish your race. It's a well thought out course, taking you out along a popular section of embankment and back, meaning there is plenty of encouragement every step of the way. There is also a feed station inside of every 2 miles. Well stocked, they even have a bank of portaloos at each and every one!

The run started well, too well. I was having difficulty reigning in my pace, my legs just wanted to run, but I knew it was a long way to the finish, so kept a good eye on the pace.

The main concern was the pain in my right foot from the cycling 'hot spot'... It was like running with rocks in my shoe! I tried to run through it, but eventually I had to ease up and walk briskly a few times, just to soften the bows to my foot

Finally, I arrived at the finish chute, and what an atmosphere that had.

I managed to motor down the last few hundred metres at a good fast pace, almost catching Ian Robinson out, as he didn't see me till the last seconds, before blurting out that I was now an Outlaw... Music to my ears.

Run time: 4:14:20.
TOTAL Time - 12:14:23.

Straight into the Massage tent, I was keen to avoid as much DOMS as possible!...

After that, I was pleasantly surprised to find 2 starter options,about 7 choices of main course and an array of cakes in the food hall... All very well cooked and hot.

I gathered all my kit, then managed to get a shower in the venue changing rooms.

Big thanks to: 

Jason (Performance Coaching.Me), for delivering me to the Outlaw in top shape. Train smart, not long ;)

Zone 3, for providing me with the slippery Vanquish wetsuit.

Tri Harder, for help and advice.

Tailwind Nutrition.

And my club, Tri-Anglia, for the boundless enthusiasm, endless support and answers to everything!

I am generally a little critical of my races, seeings as they now cost so much money to enter. Not so with The Outlaw... Besides being a very competitively priced event, there was not one thing that I encountered, or saw all weekend that could be criticised... The best race ever!

One Step Beyond really do take that one step beyond any of their competitiors and deliver an event worthy of all the effort that you, the competitor, have put in to get there.

Yes, I will be there, next year...

Now, for some wider shoes before Wales!

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.