The next phase...

Well, after failing miserably to formulate anything resembling a productive training plan, I finally decided that it was never going to happen.
Coming to that conclusion meant that I needed to become a coached athlete, again. After considerable thought, I decided to contact Jason Battle, at Performance Coach Me and seek his help.
The reason I went to a new coach, was no fault of my previous coach, but based on the fact that Jason is local to me, and, with the amount of new challenges I have ahead of me, en route to my first Long Course event, it makes sense, to have someone I can interact more with.
So, I am now 18 days into my new training plan, and, after a sticky start (shitty cold), I feel that I am progressing well.
An unexpected surprise dropped in my lap a few days ago, due to a late cancellation, I once again had the opportunity to return to Easton & Otley College, to undergo a VO2 Max test on the treadmill, to give us figures to assist with my running training.
A great pleasure to meet up with Russell Board again, and a few of his students.
Once the information has been received it will be absorbed into the plan and I'll just keep at it.

This is the first season that I have been given strength sessions at the gym. Now, I use dot love the gym and weight training, prior to my cycling started, and I greeted this opportunity with great enthusiasm, so much so, that the following DOMS stopped me training for three painful days!
I am also doing 'voluntary' upper body/ core development, too, as want to maintain a balance of strength throughout my body.

Another recent surprise was my complete disregard for my own safety, when I entered Round 2 at  G8 Events MTB Winter Series!...
This saw me dragging myself out of bed on a drizzly 13th December, last Sunday, for a (thankfully) short drive to Santon Downham, to compete in the 2 hour Grand Veteran category.
A very muddy race. I managed to slip, slide and slither my way around for 4 laps, with just a couple of 'offs', caused by others falling in front of me.
More worryingly, I think it has rekindled my love of MTB riding/ racing, which can only mean more expense ahead!

I have also just about finished entering all my chosen races for next season (with the exception of one!)
I may well add a few more, as yet. But, they'll be 'C' races, used to check fitness, or break monotony.
So far, we have:

BAM Nutall Freethorpe 10 RR - 31/01/2016.
Broadland Half Marathon - 13th March 2016.
Manchester Marathon - 10th April 2016.
East Coast Triathlon - 17/04/2016.
Grafman Middle Distance Tri - 22/05/2016.
Fritton Standard Triathlon (Eastern Champs) - 19/07/2016.
Gosfield Sprint Tri (Eastern Champs) - 3/07/2016.
Outlaw Full - 24/07/2016.
Ely Monster Middle Tri (Eastern Champs) - 21/08/2016.
IM Wales - 18/09/2016.

Hopefully(!), I may be adding a marathon in the first quarter of the year, too, but we'll see how that pans out...
Then there's also the newly rekindled love of MTB, so may be a few more dirty races to come... Perhaps leading to a shot at XTERRA for 2017...

Testing times.

Well, as I  have now decided to train myself (no fault of my previous coach), I thought it may be as good a time as any, to perform some tests and get all my base data recorded.
So last week, I visited Jason Battle (Performancecoaching.Me) and was put through my paces at his place.
I took my Canyon Speedmax CF race bike and we used that for the RAMP Test.
Quite a painful experience, I must say! The ramp up of power was linear and steady, but the 'burn' does suddenly creep up on you, and failure is just a heartbeat away, at that point. At regular intervals, Jason took blood samples (Left hand) for recording of Lactate Levels, and this data was recorded, to calculate my LTHR.
Using my own bike was good, as this is the exact position I'll be racing in, plus, the power figures produced will be from my own Quarq, so no issues with different calibrations of other equipment etc... Another 'bonus', was that my FTP had gone up almost 30W!
We then sat and had a good chat over a cuppa, as I rested and prepared for the run test.
For the running RAMP Test, I used Jason's in-house treadmill.
Same protocol as the previous test was established. Jason would control the speed of the treadmill, increasing the speed and taking further blood samples as per the RAMP Test schedule. This time, using the finger tips of the right hand. A similar scenario played out... Starting with a gentle run, this gradually increases in speed and intensity until, faced with the imminent failure to continue, I grabbed the side rails and jumped, to put my feet on the side supports. Jason slowed the speed and I stepped back on, to complete a warm down.
Whilst with Jason, we discussed how to interpret the data and the various ways to use the data gained from the tests. A very educational and helpful few hours (including the testing), which will undoubtedly lead me in to 2016's season ready for my Long Course races, and also both faster and more powerful, than before.
 A couple of days later, I received my results from the tests and although very happy with what I got, I was somewhat surprised at the running graph.
This was followed up by a phone call, with Jason explaining all the graphs and results to me and debating which types of session would benefit my 'type' of athlete.
During the run, it is clear that almost immediately, I begin to burn sugars! Just starting, yet it would appear my body switches both energy sources on. A few minutes later, it realises that I don't need the sugars, yet, so switches that off and you can see the dip (red line), where I return to aerobic state, before ramping up at the end, as I go back anaerobic.
This was definitely something that I couldn't have picked up on, without testing. Consequently, I now have to restructure my run training, to encourage my body to leave sugar stores alone, until really needed, much later in my run.
So, although I was happy to have done the tests, to get my 'Max limits' set out, it was a real bonus to have picked up on this unusual Lactate behaviour!

Following on from these tests, performed on the 12th November, I was offered an opportunity to attend a local college and do a further RAMP Test, this time recording my VO2 Max. This has always seemed like a 'black art' to me...

I regularly perform VO2 Max intervals, to increase (hopefully) my efficiency, and my Garmin 920XT has a setting that can 'tell' me my VO2 Max, but how is that possible, when it clearly isn't attached to anything near my lungs!?...

So, yes, this was definitely something I wanted to do, too. 

So, on Wednesday, 18th, I went trooping off to Easton & Otley College, to meet Russell Board and a team of his students. 

Again, the protocol was explained and each student took up their respective position at various pieces of equipment. 

This time, after warm up, the power steadily sloped up. One student took blood, for Lactate Levels in my blood, one enquired every minute, as to my RPE, choosing from a preset list, while two others sat ahead of me, watching a laptop screen, and they all voiced encouraging comments as the power wound up and the effort levels increased.

Again, it was a good experience, and I was pleased to hear that my VO2 Max was scored at 47, which for my age, put me at the top end of excellent, on the tables they use. 

The new FTP has already proved quite a challenge on my last turbo session! Very surprised at how much effect it has made, but that could also have been down to the previous days testing, or the onset of the cold that I am now trying to recover from.

Over the next few days, I'll complete my training schedule for the coming season, then post back up here...

Rubicon Middle Triathlon.

Finally… My A race arrived.

Drove up to Knaresborough, for our weekend stay in Yorkshire, while I competed in the Rubicon Middle distance tri.

The weather forecast in the days leading to the Bank Holiday weekend had been quite poor, but fortunately, the good weather arrived, as we left home ;)

A brief scout of the bike course done and a visit to registration, and I was ready for the race.

Disappointed to realise that I had left my HRM strap at home! Not necessary for the race, but just a bit of data that I can use, after the race…

Arriving on the Sunday morning at 5am. I went to registration, to get my Timing Chip. 

Pulled all the necessary kit out of the car, to re assemble my bike, and transition box… Then, I discovered that, somewhere along the line, the spring and nut off the end of my QR had disappeared! WTF! Panic quickly set in. Where could it be? Had to be in the car, but where. It was still dark outside, as I scrabbled about in the footwell areas of the rear seat and load bay… I found the spring, but couldn’t locate the end cap.

Just at this point, a guy appeared, asking if he could use my pump, as he’d forgotten his. I immediately saw an opportunity, and replied ‘not at all’, whilst adding ‘you don’t by any chance have a spare skewer, do you?’… Yes he did, and yes, he loaned me it! Phew! (I later found the spring, but the other part still eludes me!).

The bike assembled, I headed for transition. The racking was a little tight, to be honest, but it isn’t a deal breaker. As it turned out, both competitors either side of me didn’t show up, so I had plenty of space.

06:45 and Mark (Livesey) stepped up, to deliver his Race Brief. Very well structured, whilst he left you in no doubt as to what was expected/ not to be tolerated, etc, he did it with a humour that was present throughout the event/ weekend, and shared by all involved.

The Briefing complete, we were instructed to follow him on the meandering walk through the grounds of Newby Hall, treading in God only knows how much Sheep shit. He resembled the Pied Piper!

As we approached the start area, we became aware of the sound of Bagpipes, and a solitary figure, in full Highland Dress, piped us all into the water! Quite charming, really… A nice touch.

Squelching through the mud, as I waded into the river, I soon realised that I had lost my timing chip! Marvellous!

The water was quite cold, and there was a good bit of ‘craic’ being bandied about, as we waited for the last of the competitors to enter the water. No sooner was the last man in, then the horn blast was heard, and off we went.

I was expecting a fast swim, as it was mainly 1700m downstream, with the remaining 200m, after the turn, but it didn’t really appear to be quicker. I did make a concerted effort to swim hard from the off. 

I started about 3/4 of the way back and there was a fair bit of ‘biff’ as we progressed. Everything had settle down as we went, but it seemed that the next wave caught up as we rounded the turn buoy, and it was bedlam! The last 200m was quite physical, getting punched in the back of the head and taking a couple of uppercuts, too! Trying to climb out, up the steps was like trying to exit a burning building! Arms and legs scrabbling everywhere… I did enjoy that bit, knowing that I could no longer drown! ;)

A quick run, along a carpeted section, took us up the boat landing staircase and through a beautiful gardened area heading towards the stunning Newby Hall, then out into T1.

Out of my wetsuit, and on with the bike kit and off I went. A brief stop at the exit, to tell the marshal I’d lost my timing chip and give my number to her.

The ride was very good, if a little bumpy at times. 2 big laps, with a short final lap.

The road out of the grounds was quite rough, but soon smoothed out as we headed over to the A168. A slightly undulating course, it was still quick, and the mainly smooth surfaces enabled a good speed.

Only down side to the ride, was losing my ‘tool bottle’, from the rear cage on my saddle. I noticed this on the last lap, and just hoped that I didn’t suffer a p*ncture, or mechanical…

The Feed Zone was situated in the Hall grounds, in the main hub of transition, etc.

Passing through the Hall twice was quite uplifting, with quite a good crowd shouting encouragement to everyone.

Into the grounds for the third and final time on the bike, I headed into T2.

A brief stop in transition and I was out running. As we exited T2, we encountered a 'scaffold bridge’, built so that the runners could cross the road, without encountering the cyclists. Only needed to be crossed the once, but what an effort it required! Referred to as the Travelator (remember Gladiators), it was a formidable obstacle. I managed it in a oner, hammering up and across the top, then flying down the other side. Many runners needed to pull themselves up, using the handrails, yes, it really was that steep!

4 laps of the grounds lay ahead, mainly tarmac, with some trail/ grass track, and the Sun was beginning to come out... 

There was a separate runners Feed Zone, which was well stocked with water, Coke (genuine, uncut), fruit segments, energy drinks, etc.

Tried as I might, to keep to my plan of 4:40/ km’s, I just didn’t have it in me, and as each lap went by, I watched my hope of a sub 5 hour race slip away. 

My final time was 05:15:10.(Official).

Swim: 43:35

T1: 5:52

Bike: 02:30:04

T2: 1:47

Run: 01:53:36

Above times taken from my Garmin 920XT.

It was a great event, and I fully intend to make this my ‘A’ race again, for 2016.

TE Eastern Region League!..

Just heard that after the Monster Middle, I am now in 3rd place for Vet Males, in the TE Eastern Region Triathlon League!
I'm on the waiting list for the last eligible Sprint race of the season, so maybe able to jump another place... But, then again, plenty of others could do more!..
 Triathlon England East Veteran Men

Monster Middle Triathlon - 16th August 2015.

Well, what a day that was!... Great race, sponsored by Revitaflex, in Ely City centre.

This was another late addition to my calendar, as I thought it would give me enough time to recover for the Rubicon, but give me a good indication as to how my fitness was, and also test my nutrition strategy.

Being not too far from Sharon's, I took advantage of the close proximity and opted to register on the Saturday afternoon. As the weather was good, we had a walk to the swim start and also checked out transition and finish areas.

I must say that being at transition for 5am really didn't impress me, at all. 

I'm a massive sufferer of OCD, and I just can't leave it all to the last minute, as others do... So, an early start was had.

Somehow I had been seeded with the faster swimmers in Wave 1. Completely wasted on me, as my swim is awful! So I spent quite a while, being escorted by my own personal kayaker.

Out of the water in 40:07, there was a short run to T1.
Determined not to suffer similar issues to that of the previous years IM Majorca 70.3, I chose to use my regular road cycling shoes, instead of the quicker to fit Tri shoes. Coupled with socks, this proved a bit of a faff, but, in my opinion, worth it. Helmet on, number belt on, and off I went.
Once out on the road, I quickly got into my stride and settled in for the duration. First section (A10) was quite a drag, and I found myself watching the k's tick off on my Garmin!
Turning off the main drag, we soon came to the B1411... What an awful road section that was! The road surface was dire, and I spent most of the time riding the crown of the road. Pretty sure it loosened a few fillings!
Fortunately, I had decided to ride completely self sufficient, with all my nutrition stored on my bike, so I had no need for the feed station and unfamiliar products. Just as well, as they had placed the feed station midway down a fast decent and I really wouldn't have wanted to sacrifice some free speed to slow down enough to be handed up a bottle!
Soon enough I was back to the A10, and the start of lap 2... Whoopee!!! Very difficult to enthuse about the second lap, as I was immediately dreading the tooth jarring back roads...
Benefit with two laps was regularly encountering slower riders, which made mini targets and helped ease the monotony.
Some 02:35:03 I was back in T2.

Still feeling strong and well nourished, I took my time (too much) and prepared myself for the run. I put a couple of gels in my rear pockets, which was difficult and time wasted, as I never needed them!
The run was good. So much better than I had encountered in Majorca, I was happy in my mind, that nutrition on the bike was bang on.
The run was lumpy and 4 laps! First lap, I just took water at the 2 aid stations, but after that I opted to take both water and electrolytes, most of the water going over the back of my head.
I took a gamble in T2, and decided not to grab my cap and shades, and I just about got away with that, as the Sun got out very strong on my last lap! Coming home in 01:41:25.
Finishing in 05:03:56, that is a PB by 2:30:14!
Although both bike and run are a touch short, that is still a significant PB for me.

Overall, that was a great race, and I'd definitely enter again.
More importantly, I feel that I have nailed my nutrition and transition requirements and I'm confident of a sub 5hr at The Rubicon.
Roll on the 30th August ;)

East of England Regional Team Sprint Relay Championship.

A very late entry to my calendar, I decided to participate solely for the craic!
Instead of all the pre race planning, and self imposed pressures, I thought it would be a great event to enjoy.
Held on the 9th August, my club had entered 7 teams of three athletes. The format was to be that, each team member had to complete the swim, one after the other, passing the timing chip to the next swimmer, on leaving the water. After the last swimmer came out, they then passed the tag to the first cyclist, etc, then repeated for the run leg.
The majority of our club entrants camped overnight at the venue (Box End, Bedford), we had arranged a nearby hotel, and the rest appeared on the morning.
The weather was superb, quite a hot day and I was glad that we had the use of our club Gazebo.
The race went quite well, for me. Pretty much as I forecast for my self, as I don't do Sprint events.
The 750m swim was started from the dry bank, a 'Le Mans' start, as it was announced as. A brief dash into the water, encountering quite a rocky lake bed! Out of the water in 15:42, I placed the timing chip on my mates wrist.
The good thing about the break between each leg of the race, meant that each person could wear clothing specific to the leg, rather than just the usual tri suit.
So, I chose to just wear jammers under my wet suit, then went off to our Gazebo, to change into a dry skin suit, ready for the bike leg.
Pretty soon, I was positioned by my bike, helmet and shoes already on.
Our third swimmer exited the water, putting the chip on my wrist.
ut of T1, I crossed the 'Mount Line', jumped on my bike and was off.
It was quite fast 10km loop. Just a couple of short, sharp digs, nearing the end of the loop.
Approaching the turning point, to start the second lap, I was flying. The 'T' junction was announced as a closed road and had a Police Officer manning it, along with a handful of marshals. Instruction had been given that, although it was effectively a closed road, caution was still to be taken.
Coming to the junction, I could clearly see the traffic stopped to my left, the Police car, with blue flashing lights and the Police officer. All appeared to be good to me, so I was ready for a quick turn.
Just as I neared the giveaway lines, the TE Official stepped out (clipboard in hand), screaming "FOOT DOWN, FOOT DOWN!" I sat up, grabbed the brakes and slammed on. Grinding to a halt, about 2 feet over the lines, I put my foot down, then set off again.
But I was very surprised as the official shouted out 'Number 4 disqualified for dangerous riding'!
As I embarked on the 2nd lap, I was gutted. I couldn't recall anything in the race brief about a 'Foot Down' junction, nor had I heard anything at the pre race brief that morning. Nothing for it, but to continue as best I could, pass the info to our teams, then discuss it with the organiser/ referee.
Back in T2 I had clocked 38:47.

A little disappointing, but I had briefly lost my mojo, as I mulled over the DQ threat. I handed over there chip, warned my mates about the junction, then headed off to see the organiser. I was obviously not the first to complain, as he was already prepared with an answer. It was a closed road, and the official was wrong. The assistant referee had already been deployed to speak with TE official.
I then went off to the Gazebo and changed into shorts and vest, ready for the run.
In between each leg, the rest of my club gathered at transition to shout encouragement to anyone in our colours as they arrived/ departed.
Finally, I was handed the chip and set off on the run. 2 laps offroad, within the grounds of the facility. Sun getting higher, it was quite a sweat fest! Running through the timing gate for the last time, I had finished in 22:35. A bit slower than expected, but still faster than my 5km stand alone time of 23:40.
A bit of a chill, as we waited for everyone else to finish and that was it.
A great day, which gave me the opportunity to meet more members of our large club. Plenty of laughs had by all.
Now for a week focusing on my next race, the Ely Monster Middle tri, on the 16th August.

Norwich Olympic Triathlon.

This event was a first for me, and what a superb event it was, too. Great to be able to support a race that is organised by my own club, and see first hand, how well it all went.
As the days rolled on, approaching race day, I was feeling very good. My training had been going well since my last race (Fritton), and the weather during the week had been getting better and better...
But, in a typically expected British sort of way, Sunday's forecast was looking wet!
Surprisingly, wet weather doesn't seem so bad, when you think that you're going to start of in a lake anyway.
My swimming has been going very well, recently, both pool and OW, so I was feeling well up for the first discipline...
IO started off well, not too hard and felt well within my limits, but pretty soon I began to feel like cramping in my quads! I backed off a touch and carried on. I didn't suffer anymore 'cramps', but was very disappointed, to see that I had in fact lost a further 2 minutes over my last race swim and that race had been almost 300m overly long!
Again, I had decided to persist with putting my shoes on the bike in transition, in a bid to speed T1 up. This appeared to work well this time, taking just 1:23 to get through transition and out on the bike.

It rained pretty much all through the bike leg, but had no real impact on the race, after all, it was raining for everyone else, too. There was a strong head wind on the outward leg of the course, too, which, coupled with a few wee climbs, was a bit of a draw on resources. The return leg was a flyer, though...
As I had been placed in Wave 3, I came out of the water behind quite a few other triathletes, and so I had quite a few slower cyclists out ahead of me, which gave some great 'micro' targets to take my mind off the ride.
Into T2, and I was feeling good. Racked the bike and I was soon out on the run.
Again (like Fritton), I found breathing was very 'tight' for the first 3 km, then eased off nicely.
The run was muggy, with heaps of bloody flies about, which proved to hamper breathing quite a bit.
Again, a little disappointing to record a slightly slower run, than previous event, but, on the whole, it was a great event and I did my level best.
Back home, numbers crunched, it wasn't as bad as I had thought.
Back in training, again, and I'm feeling stronger than previous... Roll on the next race ;)