In case you guys in Forum land are not aware, this Triathlon is Standard Distance and is an annual competition between the RAF, Army and navy here in the UK. As you can imagine, the race is a bit of a grudge match and the competition is quite frantic!
The venue this year was Belvoir Castle in Rutland. This is a great venue and home of the Beaver Fest Triathlon every may – I did the Sprint race this year and the middle distance race in 2010. So I know the course. The swim is in a very shallow lake with a muddy silt bottom! Hence the water gets really churned up. Everyone comes out with mud and gunk in every orifice! The bike is a 2 lap fast but challenging loop. There is one hill that is quite long and certainly calls for your easiest gear to get up it. The run is a 2 lap out and back that is basically up a big long hill and back down again!
Here is my race! I did not ease down, but treated this as a good hard training session. My bike/run session of 3 hour turbo/20 mile run at the weekend ensured that I was carrying some lovely fatigue – as prescribed by Coach Charles! I am still waiting for time splits but my overall time was 2:09:22. This includes a HUGE run from swim to T1 across a field – yet more fun!
I am no swimmer and I have to admit that it is my weakest discipline. But the bashing, mud, gunk, people walking around bouys didn’t seem to bother me. I crawled out of the swim exit and promptly slipped over on the Goose Poo! I had to laugh! The swim was not quite so laughable foe all, however, and poor Al Hadnett was taken to hospital with a badly ut foot. The run from swim exit to t1 seemed to take an age and certainly sent the heart rate sky high. Out onto the bike and my strategy for this training race was to ride like my life depended on it. I have plenty of endurance right now so I figured if I continually red lined it I would recover whilst riding strong. This turned out to be true. In triathlon, there are normally plenty of obstacles such as villages and turns that naturally slow us down. So use these as rests and blitz the bits inbetween. I was not overtaken and I passed many people. Interestingly I passed quite a few guys who normally finish the swim/bike combo ahead of me. I nailed the hill like I was on a TT finish and recovered really quickly over the top; so happy with that. My familiarity of the course helped immensely as I was able to take the steep decent at max speed on the tri-bars; many guys did not do this and lost time. I resembled a rabid dog as I approached T2 as the effort levels were through the roof. Daz Sharpe suffered a puncture on the second lap of the bike but still managed to finish the bike leg and no doubt posted a scorching run split!
As I dismounted I saw a number of familiar RAF faces setting out on their run. These guys were the strong swim/bikers and the chase was on because I knew that my running was stronger. Despite the max effort bike my running seemed the same as ever. Just goes to show that taking a steadier bike does not always pay off – well, for me anyway! As I hit the first hill on lap 1 I was making up time on people and my RAF team mates were becoming clearer to see up ahead! I didn't realise that some people were unfortuneate enough to be plonked in the 'sin bin'! Now that is a new one for the Inter-Services, and an element that didn't go down too well!
I past an RAF guy (no names!) on the hill and then as the turn point approached I made a deliberate effort to look relaxed as other guys were on the way back down – a bit of psych never goes amiss! I caught all of the guys that I had my sights on, mostly on the second time up the hill as they were becoming slower, whereas I was revving up more and more. I am absolutely sure that my long bike/run sessions have given some great strength! I turned into the finish and was well happy!
I had won the Inter-Services Vets race and the RAF Vets team had won the team comp convincingly. This is the first time that I have won this vets title, despite trying for quite a few years! I thought that my chance had gone because the Vets cat is 40 years and over. As I am nearly 47, there are more and more ‘younger but old’ guys appearing in the category.
Happy days and I am in good form. Now I need to balance this knife edge between top form and injury/over training. Only 4 weeks to go until the IM. I have one more standard distance training race on 14 August. Oh and by the way, nutrition for this Standard distance Race was sips of energy drink on the bike. Nothing else.
Thursday 28 July 2011
Monday 25 July 2011
Ironman Pacing
I have recovered well from the Cowman Middle Distance race – quicker, in fact, than ever before following a half Ironman race. So I have been trying to capitalize on some more big build weeks before I have to taper for the ironman, which is on 27 August 11.
It’s amazing how the body can take continual increasing volume when training. I have never achieved such training volume consistently. Throw in some intensity every now and then and things should work out well – providing I don’t cross the thin line of good form and over training! By the way, the evening 10 mile TT worked out ok last Wednesday and I was no slower than previous attempts this year on that course at 23:39 by my watch. Against an absolute course PB of 22:52, I can’t complain as I had bagged 60 miles and a swim that day anyway!
Pacing for Ironman really interests me. What do you do and or how do you do it? My weekend big bike/run session has formed the basis of my distance training. Prior to the Cowman, I had kept the run down to 12 miles off a 3 hour bike done at race pace. Now that the Cowman is done, I have kept the bike at 3 hours (on the turbo for the last 2 weeks) but increased the run mileage off the bike. Last weekend I did 16 miles off the bike and experimented with pacing as starting very slow and then increasing the pace. The result of that run told me that I could start off too slowly! I can hear you all saying ‘that is what you should do!’. I finished that run with a 7:57 per mile average. I suppose that would bring a decent marathon time but I had to significantly increase the pace after 8 miles to achieve that average.
This weekend I increased the run off the bike to 20 miles and aimed for a constant 7:45 average. If I could do this for 20 miles and not be in pieces, then that could be my IM target pace. The run went well and I averaged 7:42 per mile. Sure I was tired, but I could have upped the pace and carried on. With a race this Wednesday, I opted not to do any more! Nutrition went well and I was able to alternate gels and bananas every 25 mins. Also key was plenty of water.
So there we have it; target marathon pace off the bike for the IM is 7:45. My Garmin tells me this would bring me home with a 3:21:54 marathon – Gulp!! When I see that, I wonder if this is a stretch target!! But I have to go for it or bust. Let’s just hope it isn’t bust!
I have the Inter-Services Standard Distance Triathlon Champs on 27 July and Cambridge standard Distance race on 14 August. I won’t be easing down for either of these so let’s just keep the focus and stay healthy!
It’s amazing how the body can take continual increasing volume when training. I have never achieved such training volume consistently. Throw in some intensity every now and then and things should work out well – providing I don’t cross the thin line of good form and over training! By the way, the evening 10 mile TT worked out ok last Wednesday and I was no slower than previous attempts this year on that course at 23:39 by my watch. Against an absolute course PB of 22:52, I can’t complain as I had bagged 60 miles and a swim that day anyway!
Pacing for Ironman really interests me. What do you do and or how do you do it? My weekend big bike/run session has formed the basis of my distance training. Prior to the Cowman, I had kept the run down to 12 miles off a 3 hour bike done at race pace. Now that the Cowman is done, I have kept the bike at 3 hours (on the turbo for the last 2 weeks) but increased the run mileage off the bike. Last weekend I did 16 miles off the bike and experimented with pacing as starting very slow and then increasing the pace. The result of that run told me that I could start off too slowly! I can hear you all saying ‘that is what you should do!’. I finished that run with a 7:57 per mile average. I suppose that would bring a decent marathon time but I had to significantly increase the pace after 8 miles to achieve that average.
This weekend I increased the run off the bike to 20 miles and aimed for a constant 7:45 average. If I could do this for 20 miles and not be in pieces, then that could be my IM target pace. The run went well and I averaged 7:42 per mile. Sure I was tired, but I could have upped the pace and carried on. With a race this Wednesday, I opted not to do any more! Nutrition went well and I was able to alternate gels and bananas every 25 mins. Also key was plenty of water.
So there we have it; target marathon pace off the bike for the IM is 7:45. My Garmin tells me this would bring me home with a 3:21:54 marathon – Gulp!! When I see that, I wonder if this is a stretch target!! But I have to go for it or bust. Let’s just hope it isn’t bust!
I have the Inter-Services Standard Distance Triathlon Champs on 27 July and Cambridge standard Distance race on 14 August. I won’t be easing down for either of these so let’s just keep the focus and stay healthy!
Wednesday 20 July 2011
I Need 26 Hour Days!
Yep. I am busy. Trying to squeeze the last few big training weeks in prior to the Almere Ironman race is proving tough. It's not the training itself; more like finding the recovery time. I know bloggers out there will say 'don't train as much then!' However, This could be a one shot at a decent Ironman race as I can bag bike bike miles from commuting. Next year I will be surrounded by sand and training will be very different!
Training update soon - got to dash to make an evening bike TT. This should be very interesting. Carrying some big fatigue at the moment!!
Training update soon - got to dash to make an evening bike TT. This should be very interesting. Carrying some big fatigue at the moment!!
Monday 4 July 2011
Cowman National Middle Distance Triathlon Champs - National Champ!!!!!! Surreal!!!
Race report: A bit wordy but hopefully pics to follow!
This race was always an A Race for me and Charles had advised a 1 week taper as I had a broken week of training 2 weeks out (family stuff). I was confident that I was fit and I had just completed 4 big weeks of training. Most importantly, however, I was healthy!!
The day before the race I travelled down to the venue with my daughters. My wife was going to come too but couldn't make it. As it turned out though she arrive post race for the presentation and we had a lovely few moments together before my daughters arrived demanding food
We camped at the venue and it was very pleasant too. The weather forecast was good and hot weather was the order of the day - just how I like it! Race morning and the lake was steaming as the sun moved higher The swim was a basic 2 waves: under 45 wave 1, over 45 wave 2. So I started in the oldie wave! Although it was a big wave, I seemed to be in a nice bubble and didn't get battered at all. My sighting was better and I felt smooth. The first lap seemed to whizz by and before long I was heading for the exit, having drafted a guy for some time. I wanted to try and swim away from him as I felt it was too slow. But I was mindful of the drafting benefits and decided to stay where I was conserving energy.
I made it around 32:30 out the water and feeling good. Once onto the bike I found it difficult to find a rhythm but I suppose it was the same for everyone as the twists and turns through the town were breaking up any speed. The first 3 or 4 miles were a steady climb and then there was a mix of flat fast parts and false flats. There was one steep hill but that was not terribly long. So 2 laps of this and then one shorter lap that had a drag up hill that sapped the legs a bit! I never really felt comfortable on the forst lap but the second lap felt much better and I got into the groove. On the first lap 2 guys from my age group past me early on (we were marked up on the calf so we knew who was in which Age Group). I thought about trying to tag along at a distance but they drifted away, going just that too fast for my liking - I didn't want to blow up so early on into the bike leg. Maybe I could catch them later? Well Inever saw them on the bike route again! I was not happy that they had slipped away. So I knew I was in 3rd place at best. But more likely further down the field as the fast swimmers must be up ahead also. I have not checked the splits of everyone yet so I have no idea how many guys were ahead. I felt good on the third small lap and entered T2 feeling ready to rip up the run! Nobody else had passed me on the bike.
A note here. There were a couple of bad crashes. One guy seemed to have gone through the back of a stationary car window! Hope he is ok.
The sun was shining and the run legs were there from the off. The run was a 4 lap loop and had one section through a village that was slightly up hill. I am sure the incline got steeper each lap! Part of the run was on dirt tracks but I actually like this. I kept saying to myself "13 miles is a long way so hold back on the first lap!" But I was passing people at an alarmingly fast rate. I was obviously catching people from the first wave and there was some hurting going on out there! The first lap clipped by fine and I overtook the lead female shortly into the 2nd lap. My feeding plan seemed to be working. On the bike I had alternated caffeine gels and Trek Bar (half a bar) every 25 mins. Then drink was just water taken as 2 sips every 7 minutes (on my countdown bleeper). On the run I switched to Isotonic gels (one every lap) and a standing still full cup of water once a lap. I was feeling good and upped the pace slightly on he second lap. My breathing was fine but the legs were feeling it now. But this would be the case no matter how fast I was going. I just figured, if I am good aerobically, I can deal with any amount of pain in the legs! Onto the third lap and this was turbo time. I really kicked in the pace on this lap, thinking that I had to gain time on this loop and then go ballistic on the last lap Breathing was much more laboured but sustainable. I was passing people rapidly now but where were the 2 guys that had passed me on the bike?
As I started my 4th lap my girls were there cheering and that was very good to see. I was really striding out now and as I entered the village for the last time I saw the yellow vest of one of the cyclists that had passed me! He was struggling and I picked up the pace again as I passed him. I heard him grumble as he obviously recognised me too! No mercy though an I pushed on in search of the other guy! But I never saw him He was dressed in black and blended in with everyone else. Only one person had passed me and they were a relay team. So I knew I had not lost places. But how many had I passed? I entered the last mile and just pushed on as hard as could, passing more and more people from the previous wave I think as they were struggling alot.
I rounded the finishing bend, almost crashing into the barriers! Into the stragight and the comentator was reading out my name. . . . . he had real time electronic timing on a hand gadget. . . . . . this made for instant positioning etc. . . . . . . As I crossed the line he said. . . . . "that was Mark Saggers. . . . but the position has not come up on my screen. . . . " I was confused because the finish line girls had put a finishing ribbon across the line for me? I thought they were just doing that for everyone?
I collapsed in a heap. I was absolutely spent Just the way it should be! After a few mins Mr Yellow vest man came over and shook my hand. he was joined by Mr Black Vest man and they both reckoned that I had won and that I had passed them both within the last 2 miles of the run at such a pace that they hardly had time to think about tagging along!!
I moved over to the timing screen and there it was: Mark Saggers. Cat I. Cat Position 1st. 4:32:56. Fatigue can play tricks on the body and I was quite emotional at seeing the result. It is a first National Champs for me and something I never dreamed would happen. To say that I am happy is an understatement
I like to think that the win is a team effort though. 'I' didn't win. 'We' won. Thanks to Charles. The guy who just keeps giving. You are simply the best.
Official Race Stats
Swim: 32:55
Bike: 2:32:06
Run: 1:25:03
Overall: 4:32:56
get in!!!!
This race was always an A Race for me and Charles had advised a 1 week taper as I had a broken week of training 2 weeks out (family stuff). I was confident that I was fit and I had just completed 4 big weeks of training. Most importantly, however, I was healthy!!
The day before the race I travelled down to the venue with my daughters. My wife was going to come too but couldn't make it. As it turned out though she arrive post race for the presentation and we had a lovely few moments together before my daughters arrived demanding food
We camped at the venue and it was very pleasant too. The weather forecast was good and hot weather was the order of the day - just how I like it! Race morning and the lake was steaming as the sun moved higher The swim was a basic 2 waves: under 45 wave 1, over 45 wave 2. So I started in the oldie wave! Although it was a big wave, I seemed to be in a nice bubble and didn't get battered at all. My sighting was better and I felt smooth. The first lap seemed to whizz by and before long I was heading for the exit, having drafted a guy for some time. I wanted to try and swim away from him as I felt it was too slow. But I was mindful of the drafting benefits and decided to stay where I was conserving energy.
I made it around 32:30 out the water and feeling good. Once onto the bike I found it difficult to find a rhythm but I suppose it was the same for everyone as the twists and turns through the town were breaking up any speed. The first 3 or 4 miles were a steady climb and then there was a mix of flat fast parts and false flats. There was one steep hill but that was not terribly long. So 2 laps of this and then one shorter lap that had a drag up hill that sapped the legs a bit! I never really felt comfortable on the forst lap but the second lap felt much better and I got into the groove. On the first lap 2 guys from my age group past me early on (we were marked up on the calf so we knew who was in which Age Group). I thought about trying to tag along at a distance but they drifted away, going just that too fast for my liking - I didn't want to blow up so early on into the bike leg. Maybe I could catch them later? Well Inever saw them on the bike route again! I was not happy that they had slipped away. So I knew I was in 3rd place at best. But more likely further down the field as the fast swimmers must be up ahead also. I have not checked the splits of everyone yet so I have no idea how many guys were ahead. I felt good on the third small lap and entered T2 feeling ready to rip up the run! Nobody else had passed me on the bike.
A note here. There were a couple of bad crashes. One guy seemed to have gone through the back of a stationary car window! Hope he is ok.
The sun was shining and the run legs were there from the off. The run was a 4 lap loop and had one section through a village that was slightly up hill. I am sure the incline got steeper each lap! Part of the run was on dirt tracks but I actually like this. I kept saying to myself "13 miles is a long way so hold back on the first lap!" But I was passing people at an alarmingly fast rate. I was obviously catching people from the first wave and there was some hurting going on out there! The first lap clipped by fine and I overtook the lead female shortly into the 2nd lap. My feeding plan seemed to be working. On the bike I had alternated caffeine gels and Trek Bar (half a bar) every 25 mins. Then drink was just water taken as 2 sips every 7 minutes (on my countdown bleeper). On the run I switched to Isotonic gels (one every lap) and a standing still full cup of water once a lap. I was feeling good and upped the pace slightly on he second lap. My breathing was fine but the legs were feeling it now. But this would be the case no matter how fast I was going. I just figured, if I am good aerobically, I can deal with any amount of pain in the legs! Onto the third lap and this was turbo time. I really kicked in the pace on this lap, thinking that I had to gain time on this loop and then go ballistic on the last lap Breathing was much more laboured but sustainable. I was passing people rapidly now but where were the 2 guys that had passed me on the bike?
As I started my 4th lap my girls were there cheering and that was very good to see. I was really striding out now and as I entered the village for the last time I saw the yellow vest of one of the cyclists that had passed me! He was struggling and I picked up the pace again as I passed him. I heard him grumble as he obviously recognised me too! No mercy though an I pushed on in search of the other guy! But I never saw him He was dressed in black and blended in with everyone else. Only one person had passed me and they were a relay team. So I knew I had not lost places. But how many had I passed? I entered the last mile and just pushed on as hard as could, passing more and more people from the previous wave I think as they were struggling alot.
I rounded the finishing bend, almost crashing into the barriers! Into the stragight and the comentator was reading out my name. . . . . he had real time electronic timing on a hand gadget. . . . . . this made for instant positioning etc. . . . . . . As I crossed the line he said. . . . . "that was Mark Saggers. . . . but the position has not come up on my screen. . . . " I was confused because the finish line girls had put a finishing ribbon across the line for me? I thought they were just doing that for everyone?
I collapsed in a heap. I was absolutely spent Just the way it should be! After a few mins Mr Yellow vest man came over and shook my hand. he was joined by Mr Black Vest man and they both reckoned that I had won and that I had passed them both within the last 2 miles of the run at such a pace that they hardly had time to think about tagging along!!
I moved over to the timing screen and there it was: Mark Saggers. Cat I. Cat Position 1st. 4:32:56. Fatigue can play tricks on the body and I was quite emotional at seeing the result. It is a first National Champs for me and something I never dreamed would happen. To say that I am happy is an understatement
I like to think that the win is a team effort though. 'I' didn't win. 'We' won. Thanks to Charles. The guy who just keeps giving. You are simply the best.
Official Race Stats
Swim: 32:55
Bike: 2:32:06
Run: 1:25:03
Overall: 4:32:56
get in!!!!
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