RAF Cosford Sprint Tri

Yesterday was the RAF Cosford Sprint Tri.

This was always going to be a training race for me. Completing the race on its own seemed a waste of training time when viewed amongst my goal of Long Distance this year.So as with the time trial event a couple of weeks ago I added some bike mileage with the race sandwiched in the middle. With no result expectation I rode from Stafford to register. Feeling rather tired from the previous hilly ride the previous day I prodded through a deluge of rain. This was the order of the day with the worst downpour during the bike leg. I managed to secure an early start so I could get back on the road after the race. Hence the swim ended up being a start stop affair and my official split was very slow. I wasn't too fussed and gingerly tip toed through transition to my training bike racked complete with mud guards and lights. I even put a jacket on as I didn't want to catch a chill. I was glad I did as I ended up slowing down so many times to avoid potential accidents, bad road surface and hidden pot holes. But it ended up being a decent fartleck session - though I was way off the pace of the leaders. The run felt great and I was bounding along. It was unfortunate that I went the wrong way at the very end - doh! However, when I realised my mistake I stopped and walked in to the finish. To be honest, I reckon my actual run split was unaffected by the detour. So happy with the run and not too far off the fast boys who train for this shorter stuff. As May draws to a close I have completed over 60 hours of training during the month - my highest volume ever. But is it the right kind of training? All will become clear at The Grafman National Middle Distance Champs on 8 June. Itching to race hard over longer distance now.

Big Training Block

Well since my last post I have completed a big training block. My chaotic life means that I can rarely plan much detail into my training. So when I say a big block I mean that I get big key sessions in and build some fatigue until I feel that I am getting too close to over training - technical huh?! But this works for me and I have bagged 3 weeks at over 16 hours each with key sessions as follows: Long easy runs of 2 hours 24 x 800m interval runs 1 min recovery Local club 10 mile TT With extended pre and post ride Open 25 mile TT With extended tempo pre and post rides (56:33 TT 25 mile) Split bike commutes extended at 2 hours each way for 4 hour total Brize Sprint Tri Long continuous swims Faster swim sets All in, a very decent period of training. I was particularly pleased with the TT effort at 56:33. I probably sacrificed a potential PB by extending the session pre and post race. But the 70+ me total session with that effort in the middle was most beneficial for Ironman training. My good buddy Mat Stephenson absolutely nailed the TT for a PB of 54:24. An awesome ride and very pleasing after his bad crash in the winter - very well done mate. I have Cosford Sprint Tri on 28 May. I am thinking of making this into another big session by riding to the event, racing and ride back. This would be a big session and I don't want to over cook it. I'll have a think and check the route. I have been testing nutrition also. I am favouring the 9Bar range I have been fortunate to be accepted as a 9Bar taster. This means I get some samples to try and provide feed back on the tasty snacks. The breakfast range is lovely and well worth a try. Only 2 weeks now until the Grafman National Middle Distance Champs. Really looking forward to racing this event. It will be the first time that I will see what my form is like over a longer event.

RAF Brize Norton Sprint Tri

First triathlon of the year at Brize Sprint last year. Having raced this event numerous times and the fact that it was way too short for my current training and aims, it was a training race cor fun. Managing 4th overall was a surprise but I was no where near the top 3. Luke Pollard is flying and went faster than anyone else has ever recorded at Brize. Impressive indeed. As for my race I was happy enough, though a swim of 6:29 is shoddy. Hopefully I can be better over long distance. In fact I have had a few decent swim sessions since Brize Tri: a timed 1.9k at 32:10 and a good set of 200s hard followed by 400 easy. Dipped under 3:00 for 200 for the first time in a while. The bike at Brize was very windy and I never felt comfortable. A 29:10 clocking is not that far away from my fastest on that course. The run was a shuffle to start with but once I got going I felt smooth. A time of 19:16 is not far away from my fastest at 19:04. Quite how Luke, Dan Lewis and Mal ran so fast I just do not know! Luke and Dan were under 18 min and Mal not far behind. But off my long distance training I am happy with my running. The latest mega 800m rep session was yesterday at 2 x 800 with 1 min recovery. I wanted to maintain 3:20 pace, which equates to a decent half IM pace of 6:40 mailing. I pretty much did this though I was getting fatigued towards the end. Having tired legs from the week`s training certainly made it harder. I had completed the evening 10 mile TT the night before and included a 20 mile tempo loop before the 10. My time was dire! My slowest by a mile at 24:15. I guess I am fatigued. Add to that the deliberate lack of top end turbo work and I couldn't have expected much - but still disappointed! I have an Open 25 TH on Sat and am now trying to keep grounded as I fear I will be over the hour. Eye on the goal. . . .

The Extras Required for Racing Long

Anyone who has raced longer than Standard Distance Triathlon will tell you that the logistics of sorting out what you need to deliver your body to the finish line are quite tricky.What hydration system will you use? How will you carry nutrition and spares? What race clothing is needed? The list is endless and everyone has their preference for the different aspects of racing long. As my main goals of the season get nearer I am planning in more detail. So I aim to review and document my plans etc here in this Blog. Firstly then, race trainers. Since RAF Tri lost the Saucony trainer deal a couple o years ago I have been in limbo with regards to running shoes. I ended up buying the best deal of any make that I could find. Not the best way to select trainers. Funnily enough, I have d plenty of injuries too - could it be trainer issues? Anyway, marathon man and RAF runner Iain Baily recommended New Balance 890v3. My previous success with ladies trainers (narrow feet me!) had me searching further. In the end I took the oil plunge and paid more than I have for years for a pair of these: These are the W1080v3. Verdict? Brilliant! At 220gms they are so light; but very well cushioned. They remind me of my Nike racers that I used back in the 80s. Very hap happy with these and I will race all events in these. I wore them in the last couple of duathlons and felt much better than when I raced the Dambuster Duathlon back in March. Looking at hydration systems - posh term for water bottle - I opted for the Xlab torpedo shown below: I had an old Profile dual compartment bottle that has seen better days. It was also clunky and rattled - cyclists hate rattles! So what of the Xlab system? It's good; far better than the profile bottle. The plate that you use to attach the cage to the bars uses velcro straps and looks too flimsy at first. But it is rock solid and aerotastic! The straw folds down when not in use and the bite valve to drink is good - no cut lips. Training this week has been good, with another 16 hour week. Key sessions have been 20 x 800m with 1 min RI and today`s focussed TT bike session with transition run. Tired now but an easy week coming up with Brize Sprint Tri as fun. No expectation for this race - just a speed session.