Revisiting the old 'TT' racing...

Been another lack of input during May, so here is my opportunity to catch up.

May 31st, had been my next planned triathlon. I had tried to race this on the previous two times it has been held, but always unsuccessful, due to work commitments. 

This time, I was home. So, I looked forward to the race.

My training was feeling a little stale, yet I was really looking forward to the rce, as I felt I could pull a good performance out of the bag. 

As the race day approached I was getting very excited. I had pre rode the course a few times, and was confident in my ride. My running had started to show signs of improvement, so that was looking good. 

I'd dropped 5 kgs recently, and was so happy with that. not wanting to ruin the weight loss, I  had meticulously planned my pre race nutrition, covering the previous days as well.

I had decided to drive over in 'Alfie', my '66 VW split screen camper, so as to not have to file with getting two bikes in the back of my Audi.

We took advantage of the local race and registered the evening before, which left us with just a need to turn up and rack bikes...

Race day arrived and was up like a scalded cat!

Downstairs, breakfast cooked and busily putting bikes and kit in Alfie.

My partner was also racing, and I loaded her kit, too, whilst hurrying her along.

The weather was awful! Raining, heavily at times, but no matter, we start the triathlon wet, so, how bad can it get?...

We rocked up at the local school car park, as per race directions, and started to unload the van.

As I was doing this, I noticed another competitor leaving the car park, pushing his bike, laden with kit...

Suddenly, it dawned on me, I could see, in my minds eye, my helmet (and spare) under the stairs, back at the house! I couldn't believe it... Mr. OCD, who carries two of everything, had left his sodding helmets at home.

I was gutted, and so quietly annoyed at myself.

A quick calculation showed that it was just too late to have a word with the organiser, then drive home quickly and get my lid. Besides which, I was in a '66 camper, which, although it has a big, powerful engine, is not meant to be slung around on wet roads.

I reasoned with the possibility that I could take all my kit down to the transition area (about 500m away) and someone kind soul would probably have a spare lid I could borrow.

But, to be perfectly honest, this failing had just kicked all of the previously felt energy and excitement right out of me. So, I elected to just stay on the sidelines and support my partner and the rest of the competitors.

Striking the previous week off, as a waste, because I had actually done a small taper, and had created more than trained, I had to quickly shake off the negativity of the race 'balls up' and move on...

The following weekend (6th June) I was down to race the inaugural Tour of Cambridge 28km Chrono (TT), a UCI WT event, on closed roads around Peterborough. 

It wasn't a planned part of my calendar, so we (coach and I) decided to just do it as part of a normal training week. 

I'd had quite a tough week, and could feel fatigue in my calf's, even as we drove to the race.

There had been so much speculation about the OTT micro management of the race registration, that I had almost aborted the race, in order to do a more applicable training ride, but made a last minute decision to go.

The weather was good, a beautiful, Sunny day, but quite a blustery wind. 

On arrival, it was a huge relief to find that the event organisers had got everything covered, and as opposed to being OTT, their control of the entire day was just about spot on.

Again, I had taken care of my nutrition, pre making everything at home, rather than rely on burgers and Bacon sarnies, or some such shite.

I got parked up, and went off and registered. In the Expo area, I found a good coffee stall and took advantage of that. Back at the van, I put the bike together and got changed into my kit. Yes, I had packed the helmet ;)

I ate one of my pre race snacks and then made my way to the designated timing chip area. Once there, we were all warned that we couldn't leave after the chip was fitted, so a final toilet stop was made. After the chip fitting, we were ushered through to an area full of turbo trainers. The technicians there fitted my bike into a turbo trainer and I commenced my warm up. 

It was all very slick. Once the 20 minute warm up was complete, the technician alerted you, then removed your bike from the turbo's grip. 

Next up, was the photo stop, standing with my bike. A bit cheesy, yes, but all part of the razzmatazz.

Finally, I moved to the 'Starting Ramp'. Filled with fear (like everyone else), that I didn't have an almighty crash as I came off the ramp, I slowly made my way forward, as those in front were started. 

Arriving at the top of the ramp, I was astounded to be informed that I had 5 seconds, as the guy said 'Five', 'Four'...Christ I thought, I'm not even clipped in! Hurriedly got my cleat in to the other pedal, hit the start on the Garmin and the pusher offerer let me go.

Off I went, exiting the Arena.

I suddenly found myself grinning, inside, at the prospect of a TT race. Not done one for a couple of years and I was surprised at how I was feeling about it! Not sure if it was the Sunshine, or the prospect of racing on closed roads...

Out on the road it was in to a tough wind, but I quickly decided to just grin and bear it, as I knew that the return would be a flyer, and it didn't disappoint.

That was the best TT experience I have had, and I will definitely aim to do it again, next year.

I was a bit unsure of pacing a TT, especially as it was an unusual distance, but it all panned out quite well. With hindsight, I could have gone out a little harder, as there was a bit left in tank which I desperately tried to empty on the approach to the PAS, but it was better than dying a sorry death, halfway round the course!

My time was 45:53:32.

I found it a novelty, that we had hot showers at our disposal after the race.

It was also a great opportunity to catch up with some of our teams newer members, that I hadn't seen before.

We relaxed for a while, and walked around the various stalls, had another coffee, then headed off, home.

The next day, I had a tough running session to complete, and although I thought it was a bit much, I did it, and also ran my fastest time so far, over that route!

A four hour ride the next day, saw a power PB for the session, so it would appear that the TT has sparked my mojo and given me a much needed renewed motivation.

I'm even thinking of a few more TT's, but not sure that the old tea and a cake in a Village Hall will keep my interest...

Found my running legs...

Flowing on from last weeks race, I found myself entered in my first midweek 5 mile race for 20 years!
The GYRR 5m series is a great event. 3 races in all, they comprise of two laps of  circuit, based along the flat sea front.
The one thing that had faded over the years, is my memory of how much a 5 mile race hurts! Very intense.
I was pleased to have gone out and done 7k all at around 4:30 pace,  (within a few seconds), then, with a little left in the tank, a final km at 4:13, giving me a final time of 36:24.
That was followed with a strong training schedule, through the rest of the week, including a 10k training run, done at almost my 5m race speed!
On a less than happy note, the falling oil price has finally caught me up, and my employer, CNR Int, has let me go.
It's not a great market at the moment, so there's not much hope over the next few months.
So, with nothing to get in my way, I now have no excuses for not swimming regularly. Hopefully, I will make the most of this unusual training opportunity. It'll give me a new focus ;)

And we're off!... First race, done.

Sunday saw the first race of my season, bringing some good and some bad memories...

It all started at 05:30, when, as I woke up, I realised I had set my alarm 30 minutes too late!

No matter, get the Omelettes made and get out, it was only a short drive. First Omelette made for Sharon, I begin on mine... Cracking the 3rd (and last) shell on the side of the sink, I then pour the egg straight down the plughole, instead of the bowl! So, I make do with a two egg Omelette.

Trying to maximise my time, before leaving the house, I switch on the Garmin 800, to check it's set for the Canyon TT bike. The unit freezes during start up, and won't change. Off and on, again, and it finally starts up. Unfortunately, it had also reset to default settings! 

Really!?... Furious, I quickly went through the settings, again.

Bottles filled, we load the bikes into the camper (Alfie) and head off on the brief drive into Gt. Yarmouth.

First there, I begin to relax, as we wait for registration to set up. I nipped into the pool area, to grab myself a locker key, for later.

It's a dry, mild day. Eventually we get registered. The bikes are racked and our kit set out. I have three hours to wait, before my start time...

At last, it's time to join the queue, grab my timing chip and move to the water.

Just a few days earlier, I had done a 250m TT in the pool and was pleasantly surprised with a time 5:15. I was sure I could beat that in a race situation, but was also wary of going off too quick and making a hash of it. 

Unfortunately, I over compensated and was a minute slower!... Damn!

I ran out of the pool and into T1.

A relatively quick transition, I grabbed my bike and ran out to the mount line (starting the Garmin on the fly), leapt on the bike and was off.

Once settled into my pace, I looked down, to check the data, only to realise that the Garmin was also on a default screen, which didn't include power!

So, back to the old 'Perceived Effort'.

The bike leg was a 3 lap (16km) set up. The outward ride was into quite a stiff wind, but the upside, was the ride back toward the Marina Centre, as I chased the pedals, all the way back.

The bike leg done, I was back in for T2.

Bike racked, lid off and on with my running shoes.

Out on the Promenade, for the 3km run. Again, the outward leg was into the stiff wind, which was quite a grind, but, as per the bike, the return leg of the run was a flyer.

So, before I knew it, the whole thing was over.

Off to the timing van, to collect my timing slip. Slight hiccup, as the timing chip reckoned I'd taken 42 mins for the swim!

Spoke to the technician about it and he said he knew what had happened and would sort it out... "Don't worry"... The famous last words!

It turned out, that over the next few hours, I saw my times change 4 times, and so did my overall position! Eventually, it settled with me at 4th in my AG.

No excuses to be made, but plenty of learnings to take away from this.

Next stop, GYRR 5m series on 22nd April.

Article for my club...

I was recently asked to write a wee article for Tri-Anglia, as a member, to give an insight of training whilst working away...

Training from an Oil Rig.

Coming from a bit of a cycling background and now about to start my second full season as a triathlon I was asked how I manage to fit training in around working away on a drilling platform for 21 days at a time.
Working away, on a Drilling Platform, seriously impairs the training effect.
Although my workplace has a very good gym facility, the one thing I can't do, is swim, which is without doubt, my weakness. That's quite ironic really, as I'm surrounded by water. But unsurprisingly, given my geographical position of 95 miles NW of Shetlands, it is forbidden!
So, my training plans at work are structured in such a way as to take into account the regular 15+ hour days I do, with the odd late night/ early morning call out. Twenty one days straight, no days off, and if the weather is favourable, I may get off as per schedule. But, more often than not, I'll spend 2, or more extra days out here.
Then, there is the training plan for when I'm home. The luxury here being that I have plenty of disposable time, to indulge my craving for pain training.
The downside of being home is that, while I think I'm free to do as I please, as I have done my trip, others (girlfriend/ child/ friends) think differently, so I'm constantly manipulating. Luckily I have a coach who has managed to learn how to structure a training schedule around all these variables, and still manage to get me going faster and better.
Because of my working hours, my training on the rig is generally kept to an hour on the Watt Bike, with maybe a 20 minute brick, or 60 -75 minutes on the dreadmill. So, 6 – 7 hours per week of short duration, quite intense sessions, which do take their toll, over a 21 day period. Plus other gym work. These are then offset, to a degree, by the home training, where I spend more time on endurance training (bike). Increasing the volume to around 14 hours, for bike and run, with further hours to be spent swimming & in the gym! The long rides can be tedious, especially if raining, or I'm fatigued.
The other constant battle is nutrition. At home I try to maintain a good well balanced diet, but the odd cake does prove too much for my powers of resistance, which have always been suspect in the presence of temptation!
At work, takes temptation to another level! Being on a rig is like being on an 'all inclusive' binge. There is always a good selection of food, good and bad, in the Mess. Particularly bad for me, as the cakes are all laid out near the area for returning your plate, so it's easy (for me) to weaken!
The spare hours I get at work are generally spent trying to piece together a selection of races, that fit around my offshore rota, to give me the much needed targets required to keep motivation high. Failing that, I'm surfing online shops, desperately seeking my next.
Now looking forward to some warmer days, so that once I get home, I can get out for some OWS.

Back to running, again.

Oops, forgot to blog, again!...

Following on from the last post, I met up with James Dunne, of Kinetic Rev, and what a transformation!...

I met with James at a local sports facility, where we had a brief chat, just for him to get a feel of what was happening, then headed off, around the corner, for me to run some drills, whilst he recorded me, for analysis.

A few short efforts to begin with, gave the effect of pre exhausting me, to better simulate my natural run. After quite a few passes, with James recording my movement, he had seen enough, and it was time to head inside and go through my paces with stretches and exercises.

At the debrief, in the coffee shop, James went through the video clips and explained how I was pushing off from the foot, putting all my effort through my calf (smallest muscle), instead of driving with the knee, using the larger muscle group. We discussed drills to help me run 'properly' and the need to keep up with the drills and stretches…

What a difference that has made. Paying attention to my run technique, keeping an eye on my cadence has really paid off. Now running up to one hour, and last week I felt confident enough to do an interval session. Having done that, without any niggles, I can now take my running up a level and start focussing on speed again, which is great news, especially with a few months still to go, before the longer races come into view.

If you have any running issues, I'd certainly recommend getting in touch with Kinetic Rev.

A spirit rekindled.

Just remembered I had once started a blog and upon opening it, I realised that I hadn't even covered my last two events of last season (2014)!... That may give an indication of how it all finished. Following on from London, I didn't really recover from the calf injury, which was eventually diagnosed as torn tendons (yes, both legs!), requiring a lot more rehab than planned. I hadn't known this, going in to Challenge Weymouth Half, but, that didn't matter in the end, as my race was over in the swim, before it had started. But, I'm sure you are all only too aware of the conditions at Weymouth, so I'll leave it there... I went to see Becky, the physio, after Weymouth and it was her that diagnosed the issue with torn tendons, giving me stretches and exercises to do, as well as a 12 week running rehab plan. The stretches are mainly aimed at avoiding ITB tightness. The exercise has been mainly heel drops, single legged and the return (up) part has to be done with both legs together, so as to not over exert the tendon! Talk about monotonous... Admittedly, I have never been one for stretching before, or after training, and it's still hard to remember to do it. So, I was happy to know that there was infact a way out of this injury spiral, and with renewed enthusiasm I got stuck in. There is no affect on my cycling, and swimming is unaffected, too, so it's not like I'm losing heaps of fitness. But, still I suffered a set back, though! The rehab was going very well, following the programme of varying lengths of intervals, with varied recoveries, all done in a tempo/ jog format. Last week, half way through the 9th week, my right calf pulled tight again! I stopped quickly, and managed to avoid doing further damage, but still, it doesn't do running confidence much good. Desperate to get this sorted out, and soon, I have an appointment with James Dunne (Kinetic Rev), arranged for when I get home, so I'm praying that somewhere between all the messing about I've done this season, he may be able to see what's going on... I really don't fancy a life of Aquathons! I have my season already planned, starting with a wee super sprint in April, (only because it is on my doorstep), I steadily increase the distances, until I get to August and the Rubicon tri. Really looking forward to that one, no idea why, but that's the one, my one and only 'A' race of 2015... If I'm running by then! Training (bike) over the past few weeks has been going really well, with good power increases on the Watt Bike, every repeat cycle. This is two fold, as it obviously bodes well for next season, but also further spurs me on to go face the wall, sitting on the Watt Bike, for yet another mind numbing session. I'm off the rig in a few days, and hopefully, between Becky and James, I'll be on track (sorry!) to running recovery again...

London Tri(ed)... 3rd August 2014.

Finally, I feel like revisiting the shambollick events of London and blogging them!... I’d been looking forward to this event, for quite some time. Quite excited by the thought of 13,500 competitors spread over the weekend, at regular intervals throughout the day. Also looked forward to being able to shop around the Excel’s Expo, too! Booked into local Travelodge for 4 days, I thought it would be great. Arriving on the Friday, I could spend Saturday recce’ing the main hub and transition, plenty of opportunities to casually spectate other triathletes, and see what I could learn from the habits and set ups of others... After checking in to the hotel, I wasn’t expecting to encounter the heat in our room!... No AC! We had a 9” table fan, and could open the 1st floor window just 3”, but there wasn’t even a breath of air outside... Sleeping wouldn’t be easy. Saturday, I woke with back ache! Nothing unusual there, but on the eve of a race, I could have done without it. I hoped that, with minimal exertion, it may just disappear... We spent all day, grazing (healthily [me]), browsing all the stalls and pacing around the main hub, swim start, transition and the local roads in general. The weather was beautiful, but as the days temperature rose, I was glad that I was in Wave 1, starting Sunday morning, at 06:40. We had dinner, walked some more, bought some goodies for breakfast, then headed back to the hotel. Checked the bike over, nothing untoward there. Placed all my race kit, meticulously in my race bag, ready for an early start. Only downside so far, was being unable to pre register, the day before. I laid there, on the hotel bed for ages, listening to that damn fan, but couldn’t switch it off. Eventually drifted off to sleep. Up with the Larks!... Breakfast eaten, it was time to go. Apparently, my back ache was gone. Oops, spoke to soon, my back ache was still there, or there abouts, but just felt more in my glute than back. A brisk walk to Excel. Registration disposed of quickly, and I was off to transition. Racked the bike, then set out my little towel. Hung my number belt across my bars, and placed my helmet on top. Pulled my bike shoes out of their bag, NO!... Damn, I had left the insoles (custom jobbies), in my road bike shoes. Spent a few minutes calling myself all the incompetent words under the Sun, before having to resort to pulling the custom insoles out of my running shoes and inserting them in the bike shoes. This would get me out of a bind, but add valuable time to T2... Mutter, mutter, mutter... Off to race briefing... Wet suit on (to the hips), and already the temperature was rising. I hear the call to the swim start and off I go. There was a guy there who just took great joy in getting everyone hyped up, shouting and cheering, he was full of it. Unfortunately, I wasn’t! I just wanted to get to the water and get in, before I melted... The claxon sounded and we were off. I did my usual and hung back a little, but set off without fuss. It sure felt a lot longer than it looked! But, then it always does. Soon enough, I was clambering up the slipway. A young volunteer grabbed my zip and pulled it, making life easier for me. Wetsuits had to be removed outside, and bagged, before entering transition. Tis done, I was off up the stairs. My back still felt ok, but I had guessed it would, for the swim. The bike would test it! Into T1. Lid on, followed by shoes, then belt. I was off, running through T1, to the mount line. The first turn (right) heads straight into a steep slope out of the carpark type area, with a tight left at the bottom, and marshals, all screaming for us to slow down as we approached the left hander... Soon out on the main roads, heading towards the turn at Westminster. Something quite surreal about riding through the city centre and having the entire road to myself. Unfortunately, my back/ glute was refusing to play ball, and getting down on the extensions was quite uncomfortable, especially when trying to put power down, so I had to keep changing around, which wasn’t doing my aerodynamics much good! The last part of the course was a bit draggy, between Billingsgate RAB and Spittlefields RAB and had to be done twice, to get the distance near 40K. Fortunately, the crowds were already awake and compensated well for the wind and speed humps! Back up the slope and I was at T2. Quickly removed the insoles from bike shoes and inserted them in my runners... I was off. Exiting the Excel building to cheers from the crowds which were being very vocal, especially as we ran through the charities area. Temperature was just right, not hot enough to burn, but enough to make you feel good. I rounded the far end of the lap at the regatta centre and headed back towards the Excel. No trace of a back ache I was feeling very good and running well. 3 laps to do and I was cruising along nicely. Back through the charity tents, passed the DJ and breezed up the hill to enter the Excel again, on the first floor level. As I ran through the coned area inside I suddenly felt a sharp pain in my right calf! First thoughts were cramp, so I tried to run through it. But, it quickly became apparent it wasn’t cramp. I did try stretching, but there was nothing to stretch out! Once stopped, there was no pain, but I couldn’t run, I could hardly walk! I was gutted. Back ache gone, glute ache gone, I was running well, but now this, I had pulled my calf. No idea how it happened, or why. The brief uphill run into Excel couldn’t have done it, nor (I think) the section of false road, over the rough area, before the charity tents. I saw no benefit in limping round, just to finish and felt I’d potentially do more harm than good. So, I limped over to find a marshal and handed my timing chip back. The marshal tried to head me over to the girls handing out medals, but I wasn’t having that. I didn’t finish, so I wouldn’t collect a medal, or goody bag... I just wanted my bike and a bit of space. I grabbed all my kit, and limped back to the hotel. There, I put my CompresSport Calf Guards on and lay on the bed, with leg elevated. A quiet evening in Docklands and headed home the next day. The back ache didn’t return, but the Gluteus pain was quite limiting, as was the calf. It would be 13 days, before I started training again. Next race Waveney 2, Bungay, followed by Challenge Weymouth half...