triathlonsparky
 
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Julie looking lonely the day before
Results:

Swim: 68:24 (pos 558)

T1: 5:43

Bike 5:40:51 (pos 178)

T2: 5:37

Run: 4:28:42 (pos 627)

TOTAL: 11:29:16 (pos 353)
For my second Ironman, feeling a relaxed confidence was probably down to repeating the race taken as my first and also having four weeks out here to prepare before the race.

With the alarm going off at 04:25 it was straight onto the coffee and then a croissant stuffed with cheese and peanut butter with a banana to wash it down. Lots of good fats and some heavy carbs in there to give me a good boost to last firstly til the start of the race but then also a good bit of energy through the swim. Heading down to transition i sipped on orange juice half-and-half with water to keep hydrated and have some sugar floating round the blood too. Knowing my body tends not to take gels too well, i figured keeping relatively natural would be a good idea.

In transition it was time to pump up the tires and fill my juice bottle. My number this year was 200 so Julie (my Isaac Joule) was right on the end or a row in sight of the start/finish line (pictured). I knew this was a good start and would keep the transitions simple and clean, and hopefully keep my mind clear to focus on other parts of the race. Got to sit with Steven, Lance, Kevin and Steve (Julie’s previous owner) for a bit before the start and put the wetsuit on while we were chatting to soothe the nerves. A quick dip to flush the wetsuit and took the last few steps through the crowd to the start pen.

The next few minutes went quickly as i seeded myself just back from the 65-minute marker, expecting just sub-70 after last years 72-minutes. The gun went and we began our acceleration toward the shoreline. A rather lofty dive in saw me shoot a few rows forward to the only visible space and that was possibly the only time my head got wet for the first 1.2 KM. It was quite a bun-fight this year, with the start-pen on the beach being loaded from the front perhaps some of the slower swimmers were reluctant to move to the back meaning there was a concertina of multiple overtakings and then near standstills until we’d rounded the 3rd buoy. Several people were stopping and turning to face-off with whoever was swimming over them which i found amusing, and promptly stole the water they were neglecting ahead of them! After a frustrating but enlightening first lap of water-polo prowess, with only two major clouts to the bonce i rounded the first 1.9k in 34 minutes and dived straight back in to clear water and swam a very solid, relaxed and calm second lap, again in 34 minutes. During this lap i remember being able to feel the air on my toes when my feet fluttered and thought i must have a good body position so kept repeating ‘airy-toes’ in my head while trying to perfect the technique keeping the drag down. Whatever works i guess... I exited the swim in 68 – a new PB feeling very relaxed, calm, full of energy and remarkably smiley.

The biggest problem with swimming slowly is that transition is quite busy when you get there. This year i swam in everything i could for the bike, only picking up my gloves, helmet and shoes. Running up the length of transition i was chuffed at how many bikes were left – i’d gotten used to T1 being fairly empty on my arrival but i’d obviously done better than normal. Snatching Julie i spotted Kenneth Gasque clapping and cheering us out and stuck my hand out for a sneaky high-five, a rather personal note punctuating that the next time i shake his hand will be the finish line – a great motivator.

On the bike i pedalled hard and felt strong turning a very large gear at a low heart rate. As we headed through the first 40-miles i was aware of the light winds and cloud cover: “work hard while it’s cool” i thought and made it to La Santa with an average of around 21mph and cycling with some pretty keen guys forming a frighteningly quick pace line down some of the drops. The sun started to come out and i knew that i had plenty of time banked and could take the hilliest parts of the course fairly easy and upp my fluid and fuel intake. Knowing that this race can be won or lost by the intensity put into this section, i developed my second phrase of the race – ‘run-saving pace’. Trying not to shred my legs on the hills i was dropping an extra gear than seemed reasonable on the big climbs. Quickly i found that 5 or 6 of the riders around me would fly past at the start of the climb and then by the top i’d have overtaken them plus a few others, so i repeated the practise for the rest of the hills to keep some life in my quads for the run. At mile 58 nearing the special needs station my legs started to feel fantastic as my 'bike-legs' settled in and i knew i was on for a steaming last section – one more major climb and then the best descents on the island to take me home. Previously at Teguise i’d gone past a stranded Cat Morrison who had snapped her chain. Having had it fixed she quickly made up the time and we leap-frogged up the field together through the last quarter, until i dropped my chain for the second time (!) going back up to Teguise. After experimenting to see how much energy i can take on board, then hitting the climb, then being full of adrenaline i managed to overcook a section of this climb but slowed down when i was sick on my leg and got back into the groove. I caught back up with Cat and we went past a few more pro women and guys in my age group. Soon i noticed some blue kit on a bright green bike topping the climb to Conil as i made the bottom. I was sure it was Jo and was glad she was so far up the field. The other notable point on the bike was the ‘donkey track’ leading back down to Puerto del Carmen. This descent is like a rollercoaster so i worked to make sure i had space ahead of me, knowing few people know it was well as i do. A guy i’d been chatting to (also on an ’05 Joule!) followed me down and thanked me for showing him the fastest lines as we made up a minute or so on the riders ahead of us. He looked like he was in shock but we were both grinning at the thrill of the descent as we eased back into town.

Coming into T2 and the bike was racked for me. i got into the tent, poured a bottle of water over my feet for make sure there was no sand, got my socks and trainers on and ran out. Within minutes i could feel my diaphragm locking up and i eased the pace off, presuming this would remedy the pain. I took some ibuprofen and continued a jog to the aid stations and walked through doing all manner of breathing exercises and stretches, using the logic that if i can ease the tension off early then i will be able to run properly for the remainder of the race. The pain didn’t subside and i physically couldn’t expand my rib cage enough to get deep breaths in. On attempts to run fast i quickly found myself easing off as my rib cage closed in and the speed became unsustainable. After the first 12 miles i knew that the best i could muster was to beat last years time. The realisation was welcome and took the pressure off running and i was able to trot along and enjoy myself rather than worrying about the figures. In training i’d been running comfortable 7 minute miles and was ticking along over 9 through most of the run! The difference in running styles – from springing off the forefoot to a full-footed plod – was agonising and stretched my legs in ways that i haven’t experienced. Whilst they didn’t feel tired or any sense of burning, they were taking a pounding. Who knows exactly what that was, but i suppose i did overcook the bike on some level - after all a good bike split isn't a good bike split until you've run well off it, right?

I got to the end and into the finishing chute and enjoyed the crowd. The guy ahead of me, i heard the announcer comment, was finishing his fifth IMC (for which you get a special medal) and stopped to kiss the ground before he crossed the line. Deciding it would be inelegant to run past i stopped to congratulate him whereby he grabbed me and trotted me arm-in-arm to the line, where he promptly kissed me on the lips in front of the crowd and cameras! What a way to end the day! Needless to say we went our separate ways after that and i got my handshake from Kenneth, who insists it wasn’t his fault i didn’t go faster this year.

Along with my medal i headed to the massage tent where i was given a good going over and ice cold cola. Now that was a good relax! Sharing stories with others on the way back to the hotel i couldn’t help be disappointed that i didn’t get the 10:30 i could have been on for, but i’ve got to be realistic in remembering this was only my second race in a sport that i’m still getting used to. Last year i was scared i couldn’t finish any of the legs individually. This year i was certain that i was not only good enough to get round but could get round with confidence and should expect to do well in each discipline and overall. That’s a big step in mental approach. Even if i've yet to back it up with figures i can feel that there's a good race in there. I guess all i need to do is take stock and build while looking forward to Challenge Copenhagen in August. 
I want to qualify for Hawaii next year, so the real journey starts now. Watch this space.
 
"Rockin' 54" 05/17/2010
 
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Apparently that's the term used if you ride a 54 tooth front chain-ring. I wasn't aware of this and have yet to suck up the courage to use this in public. Actually forget that, i don't think i will. still, when an American dude said it it sounded cool and reminded me to post a picture of my beautiful steed (Julie, for those of you that don't know; and for those of you that don't get the name...the bike is an Isaac Joule) for all to see. Today was our first day together with us both wearing our race kit. I was sporting my new Zoot tri top and Julie had both her carbon wheels on, her lightweight pedals and we were connected by my slightly lighter and more airy tri shoes.


Anyway, it was ridiculously good fun. early in the ride i caught myself amidst disappointment that it didn't feel that much easier with the aero wheels on...until i realised i was still rockin my 54, and not in the small chainring as per usual when grinding up the donkey track out of Puerto del Carmen. It's quite a climb which ever way you head out of town before you reach some flat,a nd even when there the heavy winds of the day weren't making the trip to Teguise light work. Still, pound for pound i reckon i had a couple of miles per hour over my heavier, non aero wheels when blasting into similar headwinds. The wise among you will realise that i'm tapering at the moment and every ride i go and do will probably feel stronger than any of the others i've ever done! still, the psychology is working for me and coming back off a fairly light ride in hard winds with just a couple of race pace pieces in, and still averaging something that i'd be happy with on race has got to be a good sign. the cherry on top was that i got back to the hotel for a quick transition run and had to constantly hold myself back to stick to a realistic race pace - the legs are just raring to go!


Just a quick update today as forgot to charge the battery. I'm sure i'll find more time on tomorrows rest day to update you all a bit more.


ciao
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swiss ball, foam roller, theraband, and a sturdy bike box to fit them in
 
Warts and all... 05/15/2010
 
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Sand gets everywhere, including INSIDE blisters
So it's exactly one week to race day and I've just had a look to see that I'm race number 200 - nice to have a special number on special days and this one suits me just fine! Everything's starting to bristle towards race day now. The bike is sorted and working well, the buoys are out for the swim course, race crew are erecting the transition tents and the race organisers have sent out the Athlete Agreements. All being well, this time next week I'll be getting off a super fast bike and starting to run like the wind (and it's windy here!). As i was walking past the finish chute, i did have a bit of an urge to run through celebrating to give me a good mental image to hold onto for race day, sadly social pressure got the better of me and i just continued my walk along the beach front. Maybe i'll pop down when i't quieter ;o)


Was talking with Steven about the bike and run. We're both big believers that if you don't run fast, it's down to your bike fitness or you simply went too hard on the bike. There's some really positive things to come from this, since my bike fitness has always been my strength, and this year we've put a lot of emphasis on my running, completing 30 runs in 30 days and also 45 runs in 45 days as part of a measured and progressive programme designed purely for endurance running, with no speed work of note to talk of bar the odd note to make it a 'hilly run'. The measure we use to determine how the running's going is MAF pace (Maximum Aerobic Function) and the schedule has been largely based on the work done around this by Dr Phillip Maffetone (aka the Maffetone Method). So this year i've been testing by warming up then running a minimum of 5 miles round a track at 140BPM then repeating after blocks of training to measure improvement. Below is a chart of my last 4 tests (sadly i've missed a couple this year due to various unforseens but i will be testing as soon as i'm able after Lanzarote). There's a decent progression there, expect for a blip where the november and december results are the wrong way round. I had a bit of time off ill during this period but think this may be due to the december test being done in the evening and the others at my usual early morning pre-breakfast time. The February test particularly is the one i'm interested in as it holds pretty steady for a good ten miles. The october data jumps at the start where i obviously didn't warm up properly, but the others are pretty consistent and, i think, show that my fitness is good. if it weren't the lines would tail off quite quickly due to fatigue setting in and making more work for that particular constant heart rate. since that test I've increased both my long runs and a little intensity in the runs by adding the hilly routes in so I'm sure i would be running faster again. What's frightening is that CoachGordo reckons that if you don't run the marathon at MAF pace then you biked too hard. a quick flick through the results sheets shows how sparse the number of people running marathons in the 3-3.10 hr range here. that doesn't mean i won't, but it probably does mean that there is something wrong with Gordo's assumption or my data; though i'll reserve judgement till race day when it will all come out in the wash!!! I guess it is possible.


Still, time for another coffee and a little more reflection on my expectations of myself for race day. there are 103 in my category and i believe 3 Kona slots, which we would expect to disappear around the 10:15 mark, which usually equates to coming inside the top 70 people of the day. I reckon i can do all the components quickly enough to bag those times individually, but on this island over 10 hours, i just don't know how near or far i can be. Mentally my preparation is to 'race in a way that will keep that window open' but not get too excited just yet, after all i did have Kona in my sights for next year, so we'll just enjoy the journey for now.
 
Tired and happy 05/09/2010
 
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view from the Femes Cafe (who do good cake!)
Well, I’m tired. In a good way, but a little bit of a bad mood when i’m made to cycle and a few niggles in the knees and ankles are telling me that its time to stop pushing and start the taper. A couple of the other guys have been having a slightly unusal week also, which we’re putting down to a 200km+ ride that we decided to do for ‘a bit of fun’. Note to self, given this sort of jest two weeks before a race makes me a little Jekyll and Hyde and ended up racing round over 130 miles – notching up my second longest ride (and i think my overall toughest!) ever on this rather unforgiving island. The average watts the guys with meters were quoting were above what i usually hold in my 30’ FTP tests on the turbo. Calibration issues or no, i must have been working harder than i should have to pull out my highest average speed on a ride out here so far, despite having ‘short sharp’ rides of sub-50miles in there.

Still, I’m proud of what i’ve achieved. Is it mammoth? No. But it was testing for me and fantastic fun having nothing on the agenda but working as hard as you want to, when you want to. A brilliant kind of freedom and an experience that I’m sure will shape me regardless of how race day goes. Steven and I found a great pastry house just outside Tahiche which we’ve been past a zillion times cumulatively and never paid note to. Boy is it worth stopping in that little Aladdins cave of treats! Anyway, we stopped for a race tactics chat. And boy is it less exciting than last year, which is good news because i'm much better prepared - i just have to do it right now. Due to the knee injury last year I was lacking a lot of run mileage and didn’t know if i had the marathon in me at all, let alone after a bike that was also suffering from the swelling/pain-induced reduced mileage. So my tactics were ‘blast the bike, see where you can get and anything past that is a bonus!’. It made the day very exciting for me, but now i’m having to get truly geeky about the race to get excited. You see, the trick (apparently, I wouldn’t know yet...) is to pace the bike so there are no major power surges as its this that tires you out for the run. Makes sense in theory, but on a course that pushes me to my limits just to get over some of the climbs into the stiff winds, it can be difficult to cap without stopping entirely. Though to keep it interesting I dug out the data from last year, courtesy of Garmin Connect and have noted some memorable markers of where i was at certain points last year and i can gauge how this year is coming along from those, taking into account the varying conditions and the slightly re-routed course, of course.

Aside from the race, life at the Arena Dorada Hotel is good. Despite Steven, Jo and Russ all being over at La Santa I’m still having fun as the staff have moved in to play friends and offering me to come out for a drink with them this evening! Well, i don’t want to be rude, and it is Sunday. The kitchen staff mentioned to me that when the five of us were resident (including Mark Racher), there were a total of 20 guests on the buffet menu, however they were cooking main portions for up to FIFTY people some days to keep up with our munchings and make sure there was ample for the rest. Now that is an impressive stat – each of us roughly eating for seven people! I was told today that the lady that washes the dirty plates is also much happier at the moment. When asked if they were coming back next year, I was a little hesitant (but also a little humoured) to announce they’d be back next week! Everyone was laughing, that’s got to be a good sign at least.


Todays training was a short ride with some pieces and a run off the bike, also with pieces. Probably the last major session i'll do, but also one with a basic and light background. Combine that with the free afternoon i have now and it does feel like the taper has started, though perhaps more so because of the absolute lethargy i'm experiencing today, intermittent with bouts of starving hunger (it's 20 min since i ate, and hunger has already struck!). Those are the down sides though, despite not being able to think straight or remember what i should be doing, the good news is that i've never been this tired and remained injury free. there's the odd niggle, but nothing a little stretching and roller work won't rid me of over the next few days of light training.


All that's needed now is to fit the race wheels, pick up the number and get plenty of sleep! Should be able to manage that.
Izzy with her training wheels on | The 'donkey track' from Conil to Puerto del Carmen | Steven heading toward Famara and an odd cloud formation over the north of the island
 
 
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Sunrise over the Racecourse on the River Wear in Durham
I'm living in Durham now! Yes, back to the beloved north east and enjoying training on new turf immensely. Thankfully with a part time job and lower rent, i can afford to train a little bit more and keep enjoying it! Though i'm still a member of Tri London, i've also teamed up with an EVEN more social group of people - students. Durham Uni Tri Club have graciously allowed me to join in their swim and weights program, both of which are very valuable up here in the north east. There's plenty of devoted athletes up here, but not quite enough facilities and hours in the day to cater for every need so whilst I feel very at home training with a group of young, energetic and outgoing people, I'm also very glad to have found them.

The cycling up here is magnificent. With Northumberland just to the north, Yorkshire to the south and Cumbria to the west, there are more options for hills, flat, rolling, lumpy, gentle or inclined than you can shake a stick at. Currently i've been heading up Weardale or Teesdale and dropping over into neighbouring valleys and then trying to find my way home. if nothing else it's a great way to get accustomed to the weather conditions - really clocking up a good number of soggy returns - but the quality of the riding is only surpassed by the beauty of the views. I haven't uploaded the good photos yet, but i'm sure there will be plenty to come.

Other big news is that i have two (yes TWO) new bikes. Talk about no excuses for improvement. I have a shiney black one, a shiney white one and a dilemma to decide which one i enjoy riding most. The Dolan Mythos is my new training bike since my old Massi Master broke down in severe style and was costing more than it was worth in repairs and new parts. The Dolan is a great ride, not sharp enough to cut you, so it doesn't have that edgey feeling that pushes you forward on your seat and lower on the handle bars, but it is still a very responsive ride for a carbon frame of its price range. Personally i think that gives a great combination of weight and quality coupled with a good level of comfort and (lets face it) aesthetics - perfect for riding long hours at a time and plugging away steadily.
The Genesis Flyer on the other hand is one i built up myself for the first time, hanging all the parts from my previous two bikes onto the rather tight chromoloy frame i picked up for a snip on the day i left London. Its a track frame so i've set it up as a fixed wheel with a hefty (for me) 75" gear on. Perfect for zipping round London's flat streets on, but those of you familiar with Durham will know it is in a bowl of fairly steep-sided hills, with many valleys and rolling plateaus around the city, so i continually find myself at one of two extremes: pedalled out or grinding hard. I'm enjoying this polarity so much i've started developing sessions and routes that give me anything from a strength workout to muscular endurance, to fitness, to cadence and technique. Difficult not to dream about how this will all come into play in Lanzarote in thie hills.

Anyway, time to mull that one over a tasty dinner with my family who i have been able to reconnect with much more since I've been home.
Below are two other snaps i've picked up since arriving back - the iconic view of Durham catherdral and castle and one of the beautiful autumn leaves we get in the forests that line the river as it weaves though the city (making some challenging and scenic run trails as it goes).
 
 
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August 22nd saw the British National Club Relay Championships go off with a bang. In recent years the realys has developed a record for being won by elite and sponsored teams of semi-pro athletes, giving us mere mortals with full time jobs a tough time getting on the podium. In light of this, Tri London organised eight teams to race in the morning wave Open category, all chosen to be equal and develop an intra-club competitive atmosphere. I was lucky enough to be selected as a team captian and was fortunate to be accompanied by Yoann, Rob and Chalky.

The night before, I'd invited my girlfriend (Lotte) and another team captain (John) to stay at mine and all head up together, since it's easier to get onto the main roads from where I live. I cooked up two massive bowls of a warm salad including roast chicken, roast butternut squash, courgettes and lots of other little goodies that should see us through a light night on the stomach, but with enough energy to race the next day. John, captian of Team Banoffee Pie made a birthday banoffee pie for one of his teammates and also made us one for dessert that evening (naughty!). Even more naughty was the bottle of red he pulled out for his pre-race ritual drink. I'm one of those personalities that has to walk in other people's shoes and love finding out how they experience life, so i had to join him on both, and Lotte didn't mind either ;o)

After an early start at 4 and with the bikes loaded, we arrived safely and ontime in Nottingham. The team had arrived and we had a little meeting to make sure all was in order and then headed for the race briefing, putting our wetsuits on as we listened.
We had the order well set out, putting the bigger guys and the faster swimmers off first since this swim is perhaps the biggest bun fight i've seen; I'm not sure why, it just is pretty vicious at the start. Still, Yoann got us off to a blistering start and the Chalky lumbered out of the water in an equally impressive performance and easy to spot among the svelt young female athletes whom he exited the water with. After passing over the timing chip, I made a dramatic dive into the water and sprinted around a group to the first buoy. To my right, on the inside, i had someone to pace off and settle into a nice rhythm until i decided 400m was too short to think about that and decided to add a little weight to my finishes and moved ahead, enjoying how flexible my new Sailfish wetuit is and forgetting that i was even wearing one! Rob was our anchor man since he is pretty fast all round, but especially over the run leg. I found him quickly since he was the only guy stood shouting "SAUSAGE" and he too went pretty rapidly into the water. By the end of the swim I think we were 2nd in Tri London team rankings.

Yoann was set to head out on the bike for his 3 laps (15km) and must have been enjoying his barnd new off-white Planet X bike and kept our placing safe, same for Chalky who had a solid ride, though at this point we had lost track of the other teams laps and did not know exactly where we stood. As soon as i got on the bike i realised that the previously windless morning was developing a tailwind up the southern side of the lake and obviously a light headwind up the northern. cruising my fisrt half-lap at over 30mph I knew it was going to be a good one. My mental preparation for the sprint-distance race was to gear myself up to be creamed by half way through each discipline and simply 'hold-on' for the last half. Confident that this would yield good results since i've been loading my training this way recently, I set a blistering first two laps whereby noone around me could be described as going the same speed, vouched for by Naomi, a Tri londoner from the leading team who i passed half way round the first lap. By the third lap the fatigue was really kicking in, the burn was hot and the wind started to pick up. Time to dig in and put in a final lap to be proud of, i started looking for other Tri Londoners to pass but was dissapointed to find noone. Getting back in to Rob and watching him zoom off, i noticed i'd got round in about 21 minutes. Pretty chuffed about that since there are 4 right-angled bends each lap and some very narrow paths to overtake on, which inevitably mean you need to slow off now and again.

As i took my bike back up to the Tri London gazebo, i noticed my right knee was a bit tight after giving me some jip and a few missed sessions over the previous two weeks. A bit of a stretch and a couple of ibuprofen later to make sure any internal swelling didn't aggrivate the tissues in the knee (can you tell this has happened before?) and i went off to watch the run start hearing "YOANN BOURGEOIS FROM TEAM SAUSAGE" come over the loud speaker. I gave a loud cheer but he didn't hear me when he zoomed past. It wasn't til now that we realised we were leading the Tri London Teams as John came back and recounted the order, the looked at me and asked where we thoguht we were. The reply he got was audaciously smug, and rightly so since i'd taken about a two minute lead out and given Rob about four-minutes to play with.

The relays is very exciting since it's so closed and you can see what's going on all the time. across the lake we could see Yoann's 6'4" frame streak down the side of the lake and watched the other teams come out one by one after him. Chalky who's weakness in the run had only a 2 minute lead after the other teams ran so well, but he managed to keep first space, which surprised himself and the other teams! Right, my turn! Not being used to having to hold onto the lead, i set out on some incredible pace and was quickly into the range of heart rates i consider to be my max, perhaps the adrenaline was pushing it up a little. The wind was behind on the outward leg and the music carried meliflously along to keep me company on what was actually a fairly lonely stint. About half way round the course the lead guy of the day came past me so i attempted to stay with him, though into the head wind he was much stronger and disappeared off with his mountain-bike chapperone. As i was leaving transition for the run I heard the number for the next team called so i knew i was going to be chased, but i didn't know by whom. A quick look across the lake showed that Hallam had not made ground on me at all and i was comfortable, though perhaps not from Jo who was flying round and about to catch Hallam by surprise. I dug in and raised my HR by another couple of beats and later discovered that as i passed over to Rob he had a 90second lead on second place and I ran the course in about 19' dead, which is fast, for me. As I mentioned, Rob is a very fast runner and came around even more quickly than I had managed and looked strong. By the end of the day we knew that we'd won by nearly four minutes had beaten some of our teams by nearly half an hour!
The next day the full results circulated and we found we were fastest morning team in the Open category overall, pretty chuffed considering by no means tried to put together a winning team, just a fair one to pitch against the other Tri Londoners.

The relays really is a great day out, whether you win, lose or draw (i think my team came 4th last year out of 6 and we  were still just as happy). It's a great social event and a brillian closed venue to develop a bit of buzz and see up close and personal a bit more of what triathlon is all about.
Since my next race is The Vitruvian, which is run by the same people - Pacesetter events - and has been nominated our club Middle Distance Championships, I hope to show them an equally good performance on the 5th of September and perhaps even gain another title. Even more so, however, it would be great to get on the podium in my last race in the 20-24 age group category.
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Me in the final 1km of the run leg at Holme Pierrepont, leading Tri London and the Open category.
 
 
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Mamma clouds above London City
Training is going well at the moment, in fact so well that it deserves a special post just to note it. When i say 'well' i don't mean i got faster, or suddenly put in twice as many hours or developed super-human strength: I simply mean i've done some really good consistent miles and haven't over or under done it at all, which makes me feel great. the data i keep has shhown that I'm conistently motivated in the mornings to train, whereas the last few weeks have seen indifferent levels of fatigue mixed with low levels of motivation which has made hitting the hours tough, and feeling good about hitting the hours even tougher.

One of the good things that happened this week was going out riding with Gabriel Sunday gone. Fresh from a post IM Switzerland holiday and extended rest, we really tore through the London streets until i was fearing for my health just 30 miles in. Despite the tempo being high and a quick bonk for good measure (well, if you will forget to eat anything), I did finish the ride very strong and feeling good. Generally i work on long low rides for fat burning and base endurance, but as Gabriel proved, there are other ways to approach this type of session and i'm going to keep riding with him to 'learn' more about trashing your legs totally for 6 hours and holding on in there. Sounds like fun, no?
Either way it was good enough for me to agree to miss my usual Thursday rest day rest day and meet up wit Gabriel for some intervals tomorrow morning instead.

Another highlight of sorts was catching a very mild version of our new favourite flu - H1N1. I did feel a bit like a pig for one day but after that my resting heart rate returned to normal and i felt good in myself. SADLY i couldn't go back to work because iwas still showing syptoms and the NHS guidelnes say that this is the infectious period. So i did some training. As i discovered in my March training camp with Simon, when there are no other stresses to contend with, the body really can absorb much more punishment than usual. Since i couldn't go to the group swim sessions i made the most of some time for loneg early morning runs down the canal. After spending a while exploring, finding new routes and paths and some fantastic sights of East-end london, I managed not only to rack up enough hours on the feet to make up for a rest day on Monday and the Wednesday i was ill, but to comfortably exceed my running hours for the week. Topped up with some RnR over a long breakfast and gourmet coffee from Borough market and then got on with tackling all those little pleasantries that life says we must deal with; bike maintenance, housework and stretching, mainly. Since then i feel great, rested and organised and am being much more efficeint and having a happy social life to go with it.

Worth pointing out in relation to this running is a new-found ability to maintain training on tired legs. This isn't something i've discussed with Steven yet, but i'm finding it quite interesting. I've always been able to secure some deep-fatigue in my legs and really tire them out, but this has always been met with forced rest and recovery from exhaustion or minor injury. Over the last fortnight this hasn't been the case. Sessions have been at or above expectations despite having more fatigue than usual, though perhaps the first 20' of the sessins has been a little weary on occasion. Hilariously the other thing i've noticed is that if i'm running and there is a need to stop urgently i find it very difficult to apply this sort of hard pressure against the running momentum, presumably because of tired legs - one i need to watch out for, but a nice problem to have that reminds me of the progress i'm making in that session. Credit to the MAF tests and nothing but long, low, steady running i think. I'm stronger for it in many ways these days.

Keeping busy over the next short while: I'm off up to Durham for family birthdays this weekend and down to West Glamorgan in South Wales to visit my second-cousins and great-aunties (one of whom is 94 now and an inspiration to anyone concerned with remaining mobile with age). I've been in touch with a couple of tri clubs to try and get some training in with the locals and see if i'm up to climbing the Pennines and the Brecon Beacons on conecutive weekends. Oh yes, and then on the 22nd it's the National Club Relay Championships, for which i am a captian for one of Tri London's eight teams. I think we've got a strong chance at putting on a show to be honest. I like this event because it's held at Holme Pierrepont in Nottingham which is an old playground of mine from my rowing days where i spent many weeks as a junior preparing for races with training camps here and taking part in the Nat Champs on the notoriously windy course. Should be fun.

Oh, and the picture for this post is one of Mamma clouds (maybe unsurprisingly the Latin for Udders) that form on the bottom of the great big anvil-shaped cumulonimbus storm clouds. They are a pretty rare find since they only last a few minutes and are on the tail-end of the storm when it's gone by, not the big, flashy dooming front taht we notice come over.  Thought perhaps someone out there as sad as I am and with pretty varied interest might find it pleasing...and if not, well i do.
 
 
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Had an interesting race yesterday at Milton Keynes triathlon, an event hosted by Big Cow Events who did a good job organising on the day, especially since they were trialling a new chip-timing system, which ran smoothly as far as i could see.
Well i have to say that it was my most enjoyable Olympic distance triathlon to date. Mostly this was because i've started to settle into the triathlon mindset and so things that i was unsure of or had to work hard at as a beginner are much more natural now, which leaves me more time and energy to concentrate on my approach to the race. MK was even easier this year as i'd decided not to take any fluids or nutrition on and see how i fared. the story goes something like this:

Last weekend I was racing at Bedford Classic, which was also a good course and a race worth doing (lets assume the swim is usually less weedy?). The race was our intra-club championships and so an important date on the calendar, though i found it very difficult to get excited about the day and found much of the race a bit of a struggle; still, despite definite lethargy i was happy to take nearly four minutes of my PB and post a 2hr 21' on the nose result. Not a great time, but the direction is good, no?

Anyway, going into Bedford i knew i had issues in Lanzarote with stomach pains, which i presumed was a nutritional problem, so i decided to take the absolute mimimum required, or what i presumed would be the minimum - a few ml of sports energy drink to sip to keep the mouth wet and a gel mid bike. The thinking being the gel would be more concentrated and therefore lower volume energy source and hopefully kinder to the stomach. Even so off the bike and running hard the first stitch came which i figured ok to run through, till they started spreading... a familiar pattern from Lanzarote. To pass the last forty-something minutes of this painfully slow, run I was using the long straights up each side of the waterway to zone-out and reflect on races past, taking myself through a journey akin to Scrooge in the classic Dickensian A Christmas Carol. Why had it never occurred to me before that in EVERY Oly tri completed I'd had to limit my running due to the number of stomach cramps and stitches endured? Briefly, the pattern seems to be a niggling stitch that appears fairly central in my rib cage, spreads to the common stitch areas up the side of the ribs but then sends my lower abs into cramp down to my pelvis! Eventually, if i run hard, i cannot breath quickly or deeply enough because of these to maintain run speed. At Bedford, this meant getting passed on the last lap by a few of my fello club members and getting shunted down the pecking-order by guys i had passed very swiftly and early on in the bike course.

On talking about this with my girlfriend, Lotte (who through her own talent out ran and out swam me for the first time for either discipline), i said i might try an Oly without taking anything on at all. True to form, Lotte held me to it and mentioned there were still a few places left for Milton Keynes in a couple of days time and i might as well rock up, so i did. Interestingly my coach, Steven, also raised the question as to why i felt i needed to take on any fuel for a race that short, so i realigned my ideas of  the 'minimum required'.
Milton Keynes was great. The swim start was just one or two rows spread out wide, but i managed to position myself behind someone who got their goggles knocked off on the first stroke. Since we were waist deep he stood up to correct, the guy next to him who knocked them turned out to be his mate and he stood up to apologise with me bewildered behind them. I dove through the small gap between them and caught my timing chip on one of them, which unluckily was hanging around my foot - had it been lost completely i would not have stopped to put it back on but being able to locate it easily and fearing a fine for not returning, i did. So, eventually setting off dead last i swam hard, really notching up a fast stroke count and enjoying the sprint. I was bold aorund the buoys (unusual for me) and made good progress through the field and managed to sight a lot better than most around me who got confused between the terms 'bear right' and 'turn right' giving even more advantage. I finished strong knowing Lotte would be looking to out-swim me again in the next wave to come and came out of the slightly short course in 23'16 - much faster than i'd usually expect at around 27' which really spurred me on to nail the rest of the day. Out on the bike i felt good, pushing a big gear, climbing the rolling terain with spirit and a smile and getting down nice and low for the descents. I heard steven bellowing encouragement at me into T1 and it felt good knowing Steven had come out to watch on a day where it looked like i was on for a stormer. Head down. In mile four on the bike i hear a thud and a hiss from my back wheel and pulled across to assess the damage, though ironically it was actually the bag with my puncture repair kit had fallen ont my back wheel and become wedged in the rear brake. after faffing and watching the people i'd overtaken smugly go by, i got back on the bike and stuck into the long downhill section again, reclaiming all but one of the guys who went through me in the process. The bike is a two-lap course and i endeavoured to hit the second harder since i knew the course now and wanted to maintain my standard of being the overtaker, not the overtaken, and i did.
It was nice not having to reach for a water bottle or unwrap food, just getting on with pushing hard. Back into transition and Steven told me that fellow club members Farouk and Kevin were running just ahead of me, i knew that if i could go through them i'd be going really well, so i took a leap of faith in my new nutrition exercise and put the hammer down wondering if the tank would be empty. Within about four steps of the 'run out' sign i could already feel my chest tighten, but continued at pace. As the paths were quite narrow overtaking was difficult anyway and i seemed to settle around heart rate 146 bpm, just above that nice springy feeling you get when running up on your toes which i didn't acquire at Bedford. I wanted to run faster, but i felt i could maintain this pace whereas when i tried pushing on and going quicker, my ribs just tightened and made it hard and painful work. No point in blowing it, just go for the consistency. I played around a lot with my breathing, taking short sharp breaths for a while, then long and deep ones. The long deep breathing was more painful and even made my lower back spasm a little, but did help me relax a little so i figured it could be worth a couple of bpm going to my legs not my nerves so i continued with that. Gradually i was able to push up the heart rate, completing lap two around 151 bpm and lap 3 around 156. Though since all three laps were within seconds of each other, i'd imagine that was more HR drift from dehydration in the new approach than me actually going faster. I crossed the line feeling tired and excited about approaching the race well and having a great mindset throughout, despite waking at 3.30 am to get there on time and only managing around 3 hours sleep. Again, the result wasn't 'amazing' but it is going in the right direction. Even more so, however, my approach to these events is far better than it has been and is a great confidence boost to being practical and competent in race situations. After racing Bedford i was disappointed that my legs felt like they had recovered from the bike during the run, not that i'd trashed them more and worked harder during the run. In fact, i claimed that i could've run a marathon at the pace i was going, if only my lungs would ease up and let me enjoy it. MK was different, my legs were much more tired, but i wasn't ruined and can certainly sustain the run pace for much longer. All in all the nutrition experiment worked well and another confidence or ability shone out at this race in being able to sustain effort without fuel for at least two hours. The running isn't sorted, but i did run better than i ever have in terms of balance between consitency and speed. I guess the next logical step is to ease off the bike by a small percentage and see if my stomach settles into the run easier - I do often feel quite sick from how hard i'm working when i time trial.

In the grand-scheme there are two silver linings here, firstly that i can maintain regular training through the week without extended recovery from uber-hard running, but primarily that if indeed my perceptions are close to the reality and i can maintain this pace, then the journey in long-distance triathlon is making leaps and bounds that are only highlighted as small steps in Olympic-distance racing. I came home at MK in 2'13 and some change which is nearly 12 minutes quicker than where i was this time last year, but unable to even complete the distances involved in long-distance racing competently. I'm very happy with having the extra strings to my, though the real test is going to be The Vitruvian, a middle-distance race in September, which i'm knuckling down for now and very excited about. It'll be a good chance to see if any of the long slow miles i've been banking really are going to pay off in shed-loads. Lets just say i'm feeling positive about it at the moment.


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pre-race warm up under sunrise
Pre-race
A 4.15 start saw banana and peanut butter on toast being washed down with my first caffeinated coffee in a long time. At 5.30 a car pipped at me on the walk to the race start and Kenneth Gasque, the event director stopped and offered a lift, introducing me to the founder of ironman.com on the way and i also managed to rub shoulders for the 4th time that week with Bert Jammer who won last year and would go on to win again this time. As the sun came up at the other end of the 1.9km swim course, i couldn’t help but feel it was going to be a good day and it started with a grin that wouldn’t wipe off my face.

Swim
Having never seen a group of people this large together, except perhaps in a news report of mass riots, it was hard not to feel a little daunted by the size of the beach start. Still, off to flush the wetsuit and practise a few dives to make sure the goggles stay on, and then into the pack. It was truly spectacular to see the sea of black funnelling onto the beach. Top half of the group off to the right (the course curves to the left) thinking i can get some clear water out that way and stay argy-bargy free (i know i’m a wimp). On the GO, 2 groups formed: those who were determined to fight for the quickest line to the buoy and those who were determined to fight to not be crushed – one to the left and one to the right. A last minute decision saw me swim straight up the middle in virtually clear water to the first buoy where i had to take the mandatory kick in the face and punches to the head, but i sprinted hard and to some more clear water ahead and before i knew it was out for the second loop, which was around 11 seconds slower than the first, partly because some nice person opened up my wetsuit just a little as they cut in for the buoy and partly because i waved at the divers filming to see if it would get on the DVD. Still 1hr 12’ for a sea swim that i didn’t work that hard for was certainly good for me but best of all i was relaxed and ready for the day. I shouted for Alex as he was just ahead and must have had some fun too.

T1
Here you pick up your preprepared bike bag from a numbered hook and change to bike kit. Despite waiting around for an age and fiddling on i didn’t get a suncream girl and nor did one of the volunteers take my bag to hang it up for me, still i can do that myself luckily and it wasn’t too costly in the grand scheme of things! 7’36... tick tock.

Bike
It’s a stunning course with everything from long rolling flats, 50mph+ descents, short sharp bursts to long low climbs. Some of the vistas are incredible, looking out over other smaller islands with turquoise seas beneath vertical cliffs of volcanic deposits with colourful sandy beaches. That said, it starts on some pretty main roads so I spent the first while settling in and pushing hard to get some space away from the groups who wanted to keep out of the increasing wind and draft around the course.
About 5 miles in i thought: I guess you can do your first ironman one of two ways – go hell for leather and see how far you get and what you’re made of, or take it easy and make sure you get round, leaving the big boy stuff for next time. With my heart rate about 15 beats higher than i’d imagined and we hadn’t got anywhere near the hard stuff yet, i succumbed to first ironman sensibility and dropped down from my big chain ring. the chain popped off in the process. Wrong choice! Stop, chain on, big ring, GO!!!!
One of the highlights of the island is pushing through the Timanfaya national park which is a long straight rising road through the most recently formed black lava fields (18thC, i think) and most dramatic calderas on the island, it really is iconic, but a daunting straight line up the hill that looks tougher than it is. Riders around me eased off and chatted about the impending climb and growing headwind. I enjoyed a few polite exchanges but decided actions speak louder than words and i wasn’t happy riding in the long, slowing line so got onto the aero bars and continued to push hard, climbing quickly, descending hard and turning the biggest gear manageable on the flats.
I was in absolute disbelief about how well it was all going and how good the legs felt. For the long climb through the middle of the course (about 12 miles of uphill) i decided to climb without any extra weight in water bottles etc, knowing there was an aid station at the top of Mirador del Haria. At the top i realised the aid station was ‘special needs’ ONLY, not as well as normal water and fuel station so got to know my new friends Hunger and Thirst until the next stop, a long descent and another climb away at the top of Mirador del Rio. As the roads were pretty clear i was able to do this section quickly, picking up 3 water bottles – comically snatching one at a time and gripping them in my teeth to go back for another, it’s a good job no one was behind me as a cleared the first few people out but i really thought it might be game over on the hydration and nutrition front at that point.
The LZ-1 leading down from the highest climbs to the coast was another highlight for me. I knew the bends and descended well taking on lots of food as it was my last solid fuel of the day and plenty of liquids as it was getting hot. I spent the rest of the long flat straights home picking off groups of 3-5 riders every couple of kilometres, but essentially riding totally alone and feeling fast. I crossed the 100 mile marker around 5.30 which i was happy with and wondered if i’d come home under a magic 6. Coming through to the last bend where the specatators line the run course and the bikes come in along the same carriageway, a rather large and sharp pebble decided to attack my back wheel at +30mph taking all the air out of it. Not confident to ride it back, and not quite close enough to home to run it back i stopped and changed the tube. Luckily it was quick and received an unexpected but confidence-boosting roar of support from the on-looking crowds who had amassed to watch the drama when i mounted, still smiling but wondering why. The bike computer said 5hrs 54 but the clock was on 6hrs 1’ thanks to the puncture, though i won’t grumble as i only wanted to come in under seven hours anyway.

T2
“SUN CREAM!!!” determined not to miss out on a quick rub down from a lathered up volunteer and feeling the sun sear my back and neck, the day was heating up and and i knew it was needed, thankfully someone obliged as i faffed with changing kit over for a marathon 6 minutes (i don’t know what i was doing).
Run
I set off on the 5.275km course that you loop out and back 4 times over to make the marathon distance feeling daunted and hit about 8’30 /mile pace but quickly realised i was in trouble with the strangest kind of abdomen and stomach cramps as well as stitches and general discomfort, presumably suffering from my impromptu feast after the impromptu fast on the bike. The last leg home had gone by much more quickly than i’d thought and the food i took on was taking it’s toll and cramping everything from my pelvis to my ribcage. I run-walked the first two loops without taking on any fuel and only sipping water in the 2 hours 10’ it took to cover. The crowd that saw the puncture incident were still cheering me on, and we had about 5 groups of people down the course supporting, as well as a group of people outside a pub who learned my name and shouted for me each loop (mainly to take the piss out of my knee high socks, to be fair) and i felt disappointed that my legs felt so fresh but i wasn’t performing. Thankfully Lotte got some ibuprofen to me at the special aid station and i stomached some coke later on, picking up the pace each 5k that went on and collecting the wrist bands at each turn that were needed to get through to the finish line. On my last loop i had Lotte shouting at me from way behind, Steven from in front, a group who didn’t know me but wanted to join in in the middle, two athletes behind me who joined in the joke, Stevens family further up and my family near the finish! Not to mention the general enthusiasm on the island for people to do well. Picking up the pace constantly i was determined on finishing strong and the crowd reached for a long line of high-fives to the finish – i obliged and encouraged, egging the crowd to make more noise and they were happy to receive that sort of invitation! I crossed the line in euphoria in a 4hr 7’ negative-splat marathon and a total time of 11.35’09, 5th in my age group and 348th overall from 1300 or so. Not bad considering i went out to pip 13 hours.

There’s a million what-if’s to take into account over this distance but this race was just right the way it was. It’s bloody well set up with thousands of people who want you to do well and have a great day on one of the most beautiful little places on the earth. Later that night i watched the last finishers come in after literally a full days racing and the next evening was a fantastic celebration for the athletes as well as the prize-giving – things that are worth seeing and doing even if you don’t actually do the ironman (especially if you have a good friend picking up some glitter). It was great to share it with other people, some of whom have come back 16 times!! And as soon as i have the pennies i’ll be entering this again, hopefully for 2010. The idea that this race is tough is far outweighed by how much fun and how beautiful it is, even if you’re considering you’re first ironman as i was. At the end of the day you don’t have to do it hard - my choice on this came 5 miles into the bike and i decided to go for it. It was here that i learned what my race pace is: it’s that level of effort irrationally above where i think i can complete the course, but constantly found myself wondering where the race went and why i hadn’t gone a bit harder; a pace that hides mysteriously at 5.30 am training sessions in the rain when you want to get home quickly, but i hope to meet it again one day soon.

Ironman? Jump in and enjoy it.



 
 
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IM coursemarker nr Yaiza, Lanzarote
Wow! Isn't it amazing how much training and physical abuse you can cram into a few days when you don't have the day-to-day stresses of life to recover from too. The heat out there eased the knee injury immeasurably and training was only limited by the hours in the day and the leg massage on the beach by a magic-handed lady called li.
Simon, a Tri London friend and training partner (and partner-partner according to some of our Irish hotel mates whilst abroad! (it's all lies, mum)) and i headed out from Gatwick to Arricefe 12-17th March for 5 days of messing around in the sun. Unbeknown to us, we would orchestrate a pretty efficient and enjoyable training camp. i took my Isaac TT, bluntly ignoring the rumours that this is not TT geometry terrain. After the first ride, even Simon who is very attached to his Giant TCR road frame vowed to return with 'the beast' next time.
We stayed in Puerto del Carmen, and would again. Plenty of good eat- and drink-eries about with pretty reasonable prices when you look for them, though we only ate out on our final night due to the value of the hotels buffet meals on half board. We quickly settled into a rhythm of get up, run or swim, fill up on breakfast, bike, stretch, swim the ironman swim course til sunset (or half of it more like), go for a 'coldest beer in town' for 2 Euros, fill up on dinner, quick drink, protein shake to sleep on, repeat. We were lucky enough to be graced for much of this by a guy called John (also riding his TT) who we met in the airport, and then again at the hotel reception. Despite having a son older than myself and not being particularly light-framed he succeeded in grinding very quickly uphill and pushing the pace as we toured the island. Turns out he's quite the athlete when he's fit so good experience to train alongside him. His tip for eating Canarian potatoes (or papas arrugadas (wrinkly potatoes)) on the bike section of the Ironman was a fantastic one that i've maintained on my long rides and might well through the race (recipe: http://www.discoverlanzarote.com/papas_arrugadas.asp)
All in all it was an amazing camp that did loads for my confidence and even more for my conditioning and understanding of what Ironman is all about – exciting stuff!