Darley Moor Duathlon - Target Race

Target Duathlon race completed 🏃‍♂️🚴🏃‍♂️ yesterday. Headline: Happy with the performance but transitions cost an Age Group podium. Qualified for 2024 European Sprint Duathlon Champs. 

Here’s the detail. As a reminder, I was trying to qualify for the 60-64 age group, which is the category I move into next year (2024). This means my finishing position in my current 55-59 age group is irrelevant - but I still race to win! But it gets harder to compete as you get towards the top of the age group. 

Run 1

The weather conditions were good as I warmed up. Some wind but that’s normal for Darley Moor as the site is exposed. As I warmed up the sensations were good and I was phyched to get going - it had been 9 months of focused training to get to this point. I completed a couple of warm up laps on the bike to remind myself of the circuit. It was great to ride on the wide sweeping bends again. Some activation drills and strides to follow up and I was ready. Race shoes of choice: New Balance SC Elite. I chose these because they are fast and easier to slip on and off in transition. . . 

The first run commenced and I found myself slightly hemmed in by runners starting too slowly for me. The field of runners soon started to this out and I was back in around d 20th position. I knew I had to move up but didn’t want to red line it. Gradually the runners ahead started to come back to me but we were moving fast - faster than I thought we would. I knew I had to be near the front to stand a chance of making the front bike pack or the race could be over for me. . . Or over in the way I wanted it to pan out. 

As we reached the top end of the circuit I found myself latched onto 2 other guys and we moved away from those behind. The lead guy was gone, pulling away on his own, obviously far faster than anyone else in the race. But my group filled 4th, 5th and 6th position from the wave. I was happy with this and knew that I couldn’t up the pace anyway; I was on the limit. I’d forgotten my watch so I had no idea what my pace actually was - doh. 

As we completed the first lap I sensed that we were not going to catch the 3 runners ahead. But I was starting to struggle. I hung in until the top of the circuit but found the elastic stretching. If I could stay close to these 2 runners I may be able to get into the front group with a decent transition. Run 1 time 17:40. Previous best on this course was 18:21. 

Bike

The gap wasn’t massive by the time we ran into T1. I had an ok transition and hopped into my bike, shoes already clipped in. I found myself with another chap but hanging behind the lead group by approx 50 metres. The lead runner was out on his bike alone in the distance. If my new friend worked with me my intend was to bridge to that lead group. He did work with me - very well actually - and we joined the group of around 8 riders. I surfed the wheels trying to recover. It actually didn’t take long and my new focus was not to expend too much energy. The group was actually moving fast and the accelerations out of corners and to pass back markers was hard enough for me. At one point the group split. I’m not sure if people were making attempts to breakaway but I had to bridge again. Successful, the group continued, gathering more riders as we lapped riders. 

As we approached T2 I could see those riders with more laps to complete. I wanted a swift T2. Bike split official 28:10.  Fasted I’ve been on this course but the group riding obviously helped. 

Run 2

I racked my bike ok and helmet off. So much for the quick T2. I had not loosened the laces lock enough and ended up struggling to get my left shoe on. By the time I’d figured what the problem was I could see runners heading out onto the run - darn it! 

As I headed out I could see a line of runners ahead and I counted back to my position- 8th. Not bad but I should have been with the 2 runners ahead of me. They were close but the gap wasn’t closing, as I tried to relax and let the run flow. I was hurting but maintaining. But so we’re the 2 guys ahead. The good thing was that I seemed safe in 8th and I continued to push as hard as I could. I wished I could have upped the pace that 1 or 2 % more. But once over the finish line I was spent. Run 2 time 9:10. Previous best on this course 9:42.  

So 8th in the wave and fastest ever runs. Happy with that. It was very close for the 55-59 Age Cat race. I was 4th but only 19 seconds off the win. How much better would I have been with a faster transition?! Not sure but definitely would have been able to fight it out with the 2 guys in 6th and 7th. Oh well, I’m still happy. 

My qualification for the European Champs was based on being faster than the 60-64 category top 3 and there being nobody else in my current age category also moving up next year to the 60-64 category. 

Well firstly I was close to 4 minutes faster than the winner of the 60-64 category. Secondly, after checking the participants in my age category now it was confirmed that the 3 guys ahead of me were nit moving up next year like me. 

Success, then. I await formal confirmation from the BTF but I’m pretty sure it a done deal. Now to regroup and plan the rest of the season. That will be the topic for the next post. 

Recovery and reflection on the job done ✊😎

Tapering is not Easy

Target race on Sunday at Darley Moor Duathlon and I’ve juggled a busy work week and tapering for the last 6 days. Sounds easy doesn’t it? Just do less and not as intense. But anyone who trains seriously knows that easing back plays tricks on the mind and you can start to feel stale. . . Heavy legs and tired for no reason. I’ve been like this loads of times prior to races but be a use I’ve made such a change in how I’ve trained since September. The strength and conditioning focus for the last 9 months has brought amazing results. My running has been transformed, with some race clicking a far beyond what I ever thought possible as the years have taken their toll on the old body. 

So I’m saying that this Duathlon has been THE target for 9 months and the form I’ve shown has raised my expectations massively. Just hope I can bring it home on Sunday. I do have to remember that I am at the top of my age group now and will be racing young 54 year olds😆. That actual race wave is 50+. So the race format will be against blokes 10 years younger. 

The bike is prepared, with some taped strips to count the 8 bike laps. I’ll be ok counting the run laps 😎

Next post will be the race report. Aims for each leg of the race?

Run 1. Sub 18 min for the 4.8k. Best is 18:21

Bike. Sub-20 min for the 18k. I’ve dipped under 30 min on the TT bike but this is a road bike

Run 2. Sub 9:30. Beat is 9:42

So pretty much stretch targets all round. Lastly, and probably most importantly, qualify for the 2024 European Sprint Duathlon Champs. My qualification will be for the 60 - 64 age group as the championship is in 2024 when I move up a category. Realistically, I should be in with a chance of qualifying. But you never know who comes out of the woodwork and you never know how you will feel on the day. Not had a bad race all year so far. Hope Sunday won’t be the first. . . 

Road Bike TT K48/10

 

Yesterday was the planned 10 mile road bike TT on the K48/10 course from Weston (near Stafford) to Stone and back. The turn was on the A34 roundabout outside Stone. Being a major road, this turn point was always going to be a potential slowing down section - safety first. 

Overall, I’m very happy with my ride. I felt strong and hit some decent wattage for me. The weather was great too, which felt unusual! 

I tried to pace the effort on the first out section as the Sandon climb is significant and very easy to blow a gasket. I’d reccy’d the route last week, riding it hard and was aiming for a sub-26 min time. As I hit the outward Sandon climb I felt strong and was pushing 320W. I eased back as I knew this was not sustainable. On the road bike my focus was to try and get as aero as possible. I felt like I was but looking at the photos I don’t think I am at all! But I feel like that’s about as aero as I’m going to get. 

Creating the hill I caught my minute man. 

This is always nice but equally I was soo caught number 22, the guy a minute behind me in a speedy TT bike. On the decent he flew by me, making use of his far superior aero position - I told myself!  

I did get held up at the roundabout turn but what feels like an age is probably more like a few seconds. Onto the return leg and of course the hill has to be negotiated again in the opposite direction. I still felt strong and safe in the knowledge that once crested it was a fast last few miles to the finish line. 

I began to fade in the last stretch but was still over 40kph. A finish time of 24:56 was really pleasing. I didn’t think I’d get any where near 25 min. It was a decent day for conditions I think. 

So that’s the prep for the Darly Moor Duathlon complete. Just a taper week to tick over. I still have a faint ache in my right foot arch. Hope this doesn’t turn into a sustained injury. 

On a more personal note - to self as nobody else reads this blog anymore - I have turmoil at home. I’m not going into details but things are pretty stressful. After 9 months of preparing there is a risk that I’ll get ill or some other ‘occurrence’ prevents or impacts the race next Sunday. Who knows but I’ve done the best I can with what’s possible. 

Later me . . . 

Nearly Time for Target Race - Am I Creaking?

My last post was another positive report from the Clayton 10k. Really happy happy with that race. Yes,  things have gone well and my running is in the best place in recent years.  My biking has taken a back seat but I don’t think it’s in a bad place for my main immediate goal - Darley Moor Sprint Duathlon (draft legal). With just 10 days to go I’m finishing the last couple of key sharpening up sessions. First was a track session yesterday, which was 6 x 800 with 2 min RI. It actually went well in terms of times and pace. Average was around 2:48 and 3:28 per/k. But the legs felt kind of spasm not quite right.

 I’d felt like this the previous Sunday when I rode a threshold session to test the 10 mile K48 TT course that I’m racing this Saturday. This got me wondering if I’ve over cooked it. After the track session I’ve had some tightness in my right foot arch. Am I pushing too hard to ‘peak’ for the Duathlon? My recovery seems to be taking longer than normal. And it’s normally long anyway! 

This could all be about nothing. Some easy days and then the TT will soon give me the confirmation I need I reckon. Just got to monitor the door to be sure it’s not a niggle that will turn into a full blown injury. There’s nothing more I can do now to gain any more fitness. Tick over and stay healthy ✊😎

Clayton 10k Race

 Race report time. Clayton 10k completed in 37:41. Age Group win and close to 2 min faster than last year. Not quite sure how I managed that. The conditions on the night were far from ideal, with heavy rain throughout the day. It was dry during the race but with the start around a heavy grass field and a stretch of the course across trails that became quite muddy, I might be saying that I could have gone faster?!!  But who knows. 

The course is lumpy - as reported last year! I guess the Nike Alphafly shoes had a pet to play; they certainly feel fast and bouncy. This year I ended up running alongside - or behind - then in front - then behind etc with fellow NTC member Mark Hatton. He was fatigued from the previous day training with the NTC Chaingang crew. I’d rested to be fresh and it paid off. But in reality I’m not fast enough to be in the same league as Mark. In the end I was 2 seconds ahead at the finish and he’d pushed me hard - so thank you! 

Update

Another week ticked off. And another interrupted week due to work. I bagged a reduced strength session on the Tuesday and a longish 13k run early Wednesday morning after sleeping in the van in Bristol. I was tired but this run was actually ok. I completed a comprehensive warm up and activation drills before starting the run proper. Bit sis this make a difference. I felt much more fluid. I also mixed the run up as 1k easy, 2k steady by feel. Assuming g structure helped too so there’s a couple of lessons to take away! 

On Friday after an easy day Thursday (but another work trip) I wanted to wake the legs up and did 8 x 400 ish on the park paths. Didn’t feel great really and was only marginally faster than the 6 x 800 pace I achieved last week. But lack of sleep and not drinking enough had a part to play. I wanted a bike session straight after the 400s but work got in the way again 🤨. So did a hard bike today (Saturday) as a Zwift race. The legs were fatigued but I pushed through. So that’s it now: some easy days before the Clayton 10k. I want to be fresh for this and 4 sleeps should do it - let’s hope they are good quality sleeps. 

I have some new Nike shorts and vest to run in on Wednesday. So I’ll look smart . . Even if I end up slow.