New Year, new toys!...

As we are now well into January, and 2017, I thought it time to re acquaint myself with my blog, and bring it up to date, prior to starting the season...
First up... My new job!... That has thrown a bit of a spanner into the works, with my new rota getting in the way of the Outlaw Full, so that race has been cancelled.
Mind you, that's a small price to pay, for getting myself back to work in the oil industry, as things are still far from stable.
Xterra Wales is also getting the chop, due to work. But, that race in itself has seemed a little shaky in recent weeks, so I'm not sure I wouldn't have cancelled anyway.
Late 2016 I sold my Canyon Speedmax, so set about finding a new whip for 2017.
That search finally ended with me choosing the Felt IA1, which brings me back to my old favourite SRAM, and so I have eTap to play with.
I've spent some time recently, with Matt Jackson, putting the final tweaks to my new position.
My saddle is still not finally set, as I'm waiting for a new 'oval rail' clamp for the Sitero saddle. (It doesn't slope down anymore!).

Final tweaks with Matt Jackson. (click)

There will now follow a period of settling in to the new position and getting accustomed to my new Rotor 3D+ 155mm cranks. Hopefully, I won't have lost any power. I can't see it though, as the new position, with the shorter cranks has opened my hip angle quite a lot and removed the 'restrictive' feeling at the top of the pedal stroke.

Near the end of last year I also managed to get one of the new STRYD pods, (from Ben at http://www.triharder.co.uk ).

Still not fully sure of the best way to use it, but it seems more realistic, when trying to hold power, as opposed to HR.

For now, I'm looking forward to getting the miles in, both on the bike and on foot, setting a good base for the season.

Just getting back into my swimming, too. This is definitely my poorest discipline. 

Last month I went to see Seamus Bennett, of Felixtowe Swimscapes, who is also a qualified Swim Smooth coach. We had a very enlightening video analysis at FLC, and I came away with plenty of info and some good drills to help overcome my weakness's. But, at the end of the day, pool time is the only way forward...

JUST GOT TO DECIDE ON A WETSUIT FOR 2017, AS I DOUBT ZONE 3 WILL COUGH UP ANOTHER FOR ME, THIS SEASON...

My current season now looks like:

Monster Duo
Greater Manchester Marathon
Outlaw Half Nottingham
Outlaw Half Holkham
IM Wales

I may possibly race the Monster Middle, again. As much as I hate the road surfaces around Pymoor, I do love the event itself.

Thanks go to:
Ben at Tri Harder
Jason at Performance Coaching Me
Matt at THE FOOTLAB

Season end thanks, time for reflection and 2017 event entries...

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

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

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

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...