19th April 2014

4hrs in wind on the bike yesterday.  Over to Norwich and then the Broadsman route. Wind got me in the end and I only averaged 16.5mph.

Hard 14mile run this morning.  Felt really slow and lethargic. 

Post holiday head cold is really starting to get to me.  Proper struggle to get out of bed to train.  Feels like I'm putting in loads of effort to get nowhere fast.

Sitting now having a ginger pop to re-hydrate.

Footy on PC shortly.  Toon have lost last 4 without scoring so not holding out much hope at home versus Swansea.

Blenheim Super Sprint 2008 - Race Report

Blenheim, England United Kingdom 20C / 68F Sunny

Total Time = 57m 56s Overall Rank = 23/361 Age Group = M35-39 Age Group Rank = 7/56

Pre-race routine:

Walked through transitions and stretched/jogged a bit. Drank water and generally soaked in the atmosphere.

Event warmup:

Getting into the wetsuit was enough!

SWIM

• 07m 55s
• 400 meters
• 01m 59s / 100 meters

Comments:

First wave start I have done and it was brilliant. Everyone advised starting at the back for my first swim so I started right in the front line and went for it! My thought was I wanted to experience this fully. Best way to describe it is a Western bar brawl under water! Started off frantic and about 100m in I asked myself what I was doing swimming like an idiot. I then slowed down, glided and picked up loads of places. Got trapped at the first boy a bit but made up a few more places. Actually exited the swim @ 7:30 min but timing mat is half way up hill and I didn't realise. So lost swim time as I jogged slowly taking wetsuit top off. If I had sprinted a bit first, swim time would have been better but T1 probably worse.

What would you do differently?:

Calm down a bit at the beggining and swim my own race. Sight better.

TRANSITION 1

• 04m 26s

Comments:

500m up a very steep hill while removing wetsuit.

BIKE

• 27m 41s
• 8.4 miles
• 18.21 mile/hr

Comments:

Pushed very hard throughout and made up about a lot of places especially second lap. Had a really good race second lap against a guy on a Felt B12. I finished about 100yds ahead but he blitzed me on the run. Course is very hilly with twists and turns. This stops you getting up to full speed for much of the way round. Climbs are very long (about 3/4 of the lap) with fierce decents usually with a sharp bend at the bottom. Main problem I had was the hills. I did okay on them but really fatigued my legs. I live in the flattest part of the UK so can't train properly for hills. Need to ride more I guess for next year.

What would you do differently?:

Hill train. Drink more energy drink.

TRANSITION 2

• 02m 13s

Comments:

Slow transion as got caught in next wave coming opposite way. Bikes and people in wet suits all over. I actually got knocked over by one guy de-racking his bike. I was 160 ranked for T2 because of this and general fatigue.

What would you do differently?:

Practice getting off bike.

RUN

• 15m 42s
• 1.8 miles
• 08m 43s  min/mile

Comments:

Started off badly as we had to run about 200m around the entire transion to exit to run. Had to dodge people all the way and this really affected my rythm. We then climbed over a steep bridge that crosses the bike route. I was aware already that my legs felt heavier than they do after a 50K training ride and after about 100m I got cramp in both calves. This took about half a mile to subside by which time I had been passed by most of the guys I took on the bike. The rest of the run was steady but I was frustrated that I couldn't go harder or catch those just ahead. I really thought this would be my strongest part of the tri as I tend run faster in brick sessions than stand alone runs, but I really had nothing left is the tank.

What would you do differently?:

Drink more on the bike. More bricks.

POST RACE

Warm down:

Drank loads of water and Gatorade and watched the other races.

What limited your ability to perform faster:

Fatigue from bike.

Event comments:

Really good event for my first race. With 4000 competitors it is the second largest in the UK. I found the swim exhilerating and can't wait for my next one. The bike I did okay but the hills killed my run. Overall I am pleased with my placing for my first race but disapointed in the run.

Norwich Sprint Tri 2008 - Race Report

Norwich, Norfolk United Kingdom Tri-Anglia Sunny

Total Time = 1h 17m 49s Overall Rank = 51/150 Age Group = 35 - 39 Age Group Rank = 6/21

Event warmup:

Cycled 1.25 mile from car park to event.

SWIM

• 15m 53s
• 750 meters
• 02m 07s / 100 meters

Comments:

Water was very warm for OWS. No problems and time out of water was sub 15mins. Time was longer due to 200-300m run to transition and timimg mat.

What would you do differently?:

Swim faster.

TRANSITION 1

• 02m 46s

Comments:

Suit stuck on arm and had to take shoe off as tongue got stuck. Time too slow and it cost me places.

What would you do differently?:

Hurry up.

BIKE

• 36m 23s
• 11.06 miles
• 18.24 mile/hr

Comments:

Bike leg okay despite first 5 mile being into 25mph head wind. Lost time to a car stopping in front of me suddenly. Had to unclip.

What would you do differently?:

Pedal faster!

TRANSITION 2

• 00m 57s

Comments:

Decent transition. Better than T1.

RUN

• 21m 48s
• 2.64 miles
• 08m 16s  min/mile

Comments:

Paced myself okay as I intended running the last half mile faster. Really unhappy that it turned out to be 4km course rather than the 5km advertised. I had just started to up my pace when I came round a bend to find the finish line 100yds ahead.

What would you do differently?:

Run course before event.

POST RACE

What limited your ability to perform faster:

Poor T1. High winds.

Event comments:

Excellent event. I would recommend to others.

Waveney 2 2008 - Race Report

Bungay, United Kingdom Tri-Anglia 19C / 66F Sunny

Total Time = 1h 03m 12s Overall Rank = 47/150 Age Group = 34 - 39 (G) Age Group Rank = 6/22

Pre-race routine:

Had breakfast very early, drove to event. Set out transition.

Event warmup:

Stretched. Swam in pool for 5 mins.

SWIM

• 07m 50s
• 400 meters
• 01m 58s / 100 meters

Comments:

Got off to a good start and kept pace with guy in next lane. He left me after 2 laps and as I was starting my final lap he was exiting pool. I was a bit gutted and felt that my time was going to be awful. I was delighted when I looked at my watch and realised I was okay.

What would you do differently?:

Breath both sides

TRANSITION 1

• 01m 35s

Comments:

Need to mount shoes on bike for flying start but otherwise okay

BIKE

• 36m 36s
• 12.43 miles
• 20.38 mile/hr

Comments:

Spent the first 5 mile chasing the guy who beat me in the pool and I passed him just after 5th mile. After that I went as hard as I could until T2. Probably best ride I have ever had.

TRANSITION 2

• 00m 39s

Comments:

Struggled to rack bike as someone had put theirs on my rack.

RUN

• 16m 32s
• 2 miles
• 08m 16s  min/mile

Comments:

Got cramp in left calf which stayed for first half mile. Ran through it and then did okay. Climbs up St. Margarets hill and hill towards finish line were killers. Thought I was going to puke at the end. 

POST RACE

What limited your ability to perform faster:

Me.

Event comments:

Really good event.  I performed better than I expected so I was really pleased. Looking forward to next year.

Fritton Lake Tri 2009 - Race Report

Fritton Lake, Norfolk United Kingdom 14C / 57F Overcast

Total Time = 2h 37m 14s Overall Rank = 75/127 Age Group = G Age Group Rank = 0/

Pre-race routine:

Stood for 30 mins waiting for the race briefing which was late. Then had to rush to get into wetsuit and down to lake. Not really a routine but more of a blind panic!

SWIM

• 28m 2s
• 1500 meters
• 01m 52s / 100 meters

Comments:

I took a kick in the face at the start which knocked my goggles off. The result was 27min swim with one eye close as the lens was full of water. The time also includes a 100m run back to transition. Actual time in the water was 27:23

What would you do differently?:

Nothing.

TRANSITION 1

• 01m 22s

Comments:

Messed up as I forgot to put my number belt on and had to run back to transition to get it. Also forgot my gels in the rush.

What would you do differently?:

Calm down and pick up everything I need.

BIKE

• 1h 16m 46s
• 24.85 miles
• 19.42 mile/hr

Comments:

I was pleased with my bike performance and was pretty close to my target speed of 20mph despite having to go back to transition to pick up number. First 0.5mile was on a gravel drive which was impossible to ride over at more than 10mph. Wind was ~15mph with 40mph gusts so all in all I was quite happy.

What would you do differently?:

Take gels on bike so I could keep energy for the run.

TRANSITION 2

• 01m 1s

Comments:

Run with bike over gravel in bear feet was painful and slow.

Put on shoes picked up a couple of gels and away.

RUN

• 50m 1s
• 6.21 miles
• 08m 03s  min/mile

Comments:

Took a couple of gels at start and just ran as fast as I could. I struggled with cramp in the back of my left knee for first mile and cannot walk as I write this two days later. Pace then increased although I found it hard going over the tricky terrain. About three miles in I got blisters on the arches of both feel. I pushed as hard as I could but my pace did drop despite shouting at myslef to HTFU. Finished with a sprint and bleeding feet.

What would you do differently?:

Wear socks for the run. I didn't think of putting socks on as I have only previously raced sprints.

POST RACE

Warm down:

Beer and BBQ.

What limited your ability to perform faster:

Failure to wear socks.

Event comments:

Pleased with my performance as this was my first OLY and my aim was to finish in under 3 hours. This race is meant to be the most testing OLY in the east of England due to the xcountry run so I was pleased to beat my expectation.

Waveney Tri 2010 - Race Report

Bungay, England United Kingdom Tri-Anglia 7C / 45F Precipitation

Total Time = 59m 50s Overall Rank = 45/138 Age Group = 35-39 Age Group Rank = 11/15

Pre-race routine:

Hundled in corner trying to stay dry and warm

Event warmup:

Few stretches poolside and a 5 min swim.

SWIM

• 06m 54s
• 400 meters
• 01m 43s / 100 meters

Comments:

Best swim I have ever had. First 100m was in 1:31 and I just hammered the rest. Definetly the highlight of the race.

What would you do differently?:

Nothing.

TRANSITION 1

• 00m 33s

Comments:

First time i have mounted peddles on bike and it paid off. Saved me 15-20sec.

What would you do differently?:

Nothing

BIKE

• 36m 24s
• 11.87 miles
• 19.57 mile/hr

Comments:

First 3 miles was exxcellent with a 15mph tail wind. Into the first climb though I lost a lot of time. Didn't get the gearing right and I had to mash the half mile climb. Recovered and kept pushing. Lost a lot of time to the headwind in the last 4 miles. All in all pleased. Main issue is in such a short bike I can't drink enough and I felt the calves on the verge of cramping all the time.

What would you do differently?:

Not sure. Get fitter.

TRANSITION 2

• 00m 52s

Comments:

Not sure why this was too slow. I had to run all the way round transition due to bike being racked at far end but still should have been better.

What would you do differently?:

Run faster. Put on shoes faster. Rack bike earlier to get a better spot.

RUN

• 15m 4s
• 2 miles
• 07m 32s  min/mile

Comments:

Struggled with cramp in both calves for the first half mile. Once that subsided I pushed hard. Last 0.25mile was done in 1:30 up a hill. Almost puked at the finish line. Target achieved of beating the hour. Only took 4 attempts to get there.

What would you do differently?:

Nothing

POST RACE

Event comments:

My aim was to get under the hour and I did it.