Otlaw Triathlon Bike Tester 100 Mile

One aspect that concerned me for race day at the Outlaw is the fact that I have not ridden further than 75 miles in training this year - and that was back in March. Whilst I have done lots of 3 hour rides at pace and plenty of 1 - 2 hour sessions at specific effort levels, I know from experience that 100 miles can feel very different. So I entered a local 100 mile time time trial to test pacing and nutrition, as well as bike position and a short transition run to see how I would feel. The plan was to ride at IM effort, not TT effort, though I do not really know what a 100 mile TT effort would be! I think you need to learn the distance. I pretty much stuck to my plan, though conditions were awful. The rain fell and the wind picked up as the morning progressed. I finished in 4:34:30, completing a perfect matching 50 mile split each half! So a shade under 22mph average equates to around a 5:07 IM bike split. To be honest though, I think I pushed too hard into the wind. This is something I need to be aware of on race day. If maintaining an even effort means slowing down, then slow down!! For the first time ever I envied those guys riding to a set power level.I can really see the benefit of using power over long distance races, where efficiency on the bike ensures a decent run - well, at least gives you a fighting chance of not blowing up. I tried to ride just below my half IM effort level but over 100+ miles, I think you need to ride an even further reduced effort. So all being well with conditions and the course at the Outlaw supposedly quite conducive to fast riding, I need to focus on slowing down more and aiming for a bike time between 5:15 - 5:20. If I can bag a swim around 1:08 then I have a shot at around 10 hours overall. Anyway, my legs were tired towards the end of this 100 but no matter what speed or effort you commit to a 100 mile ride will leave you tired. Nutrition worked well and I was ready to run. I just completed 3 miles and hit target pace of 7:49 per mile. With a reduced effort on the bike I may even be able to maintain that pace! We will see! I highly recommend this session as a pre Ironman essential. It tests bike position, nutrition and ability to run off after 4+ hours in an aero tuck.

3 Weeks Countdown

Yes it's 3 weeks until the Outlaw Ironman. Most of my Blog entries have been about build up races. But what about the overall training? Now that the hard work is completed and there is nothing that I can do to make any difference to performance by adding extra training - though I can mess things up - I am focussing on some key sessions hit fresh. Last Sunday was my longest run at 18 miles, completed as easy out for 9 miles and harder return. This was meant to help me get a mind set of starting very easy on the marathon come race day. All my previous long runs have been a real slow plot, mostly due to my being tired before starting. Although I had raced on Wed and trained through since, I felt quite fresh for this run and the first 9 miles was a very easy 8:05 per mile average. I came back averaging 7:45 but it felt a lot harder. There is a lesson for be had from that!!. So it is easy stuff (or no long draining session s) until Sunday when I ride my first 100 mile TT. I am going to test nutrition and focus on holding back for 80 miles! The problem here is that no matter what speed you ride or effort you expel you're going to be tired at 80 miles! This session may just scare me! Over the last 6 months I have trained well but it has all been made up as I go along day by day. My life is too hectic to have a detailed plane. Overall the build months have gone well with Feb to May each building B-) volume. I do worry that I have not done enough focussed very long rides or runs but I wanted to ensure that I remained healthy. I used short distance races for speed work and actually did ok as far as performance goes. Swimming has felt good lately but I still have not really hit mega sessions. A 56:33 25 mile bike TT proves that I have sufficient speed on 2 wheels and my run split at the Grafman Half IM proves I am running well (1:26:10). All that remains is to stay healthy and get pacing and nutrition right on race day - probably the most difficult task yet! Conditions will come into play for me also. I thrive on hot weather and struggle in the wet and cold weather. Maybe we'll get a fine sunny day on 27 July 8-)

Inter-Services Standard Distance Triathlon Champs - 2 July 14

This race was the third in a series that I am using to hone some form for The Outlaw Ironman race on 27 July. To be honest I had thought about not racing this event as the Grafman middle distance and The Dambuster Standard distance had taken quite a bit out of the old legs! However, I had been selected for the Senior team (as opposed to the Vets) despite being 50 years young in 2 months. So I thought that I would give it a shot. Also, I raced the same event last year (as a Vet) and reckoned comparing the 2 performances would be handy. The Inter-Services event gets better every year and huge thanks to all those guys behind the scenes who make the spectacle such a spectacle! The DBMax event crew put on a great race AND most importantly, 9Bar provided post-race nutrition http://www.9bar.com/

The difference this year was that I had completed no speed work what so ever. It was mighty hot this year - just the way I like it. The swim was a 2 lap course, which was different to 2013. Plus you can never really compare open water courses as the differ so much. I had been swimming well in the pool and was hopeful of a decent open water venture. I was quite disappointed to come out in a sluggish 27 mins! The first lap had been scrappy but I felt good on the second lap, passing plenty of swimmers and sighting more - note to self: sight more often for a straighter swim! Once into T1 it was good to see that many folk were slower than expected. Comparing where you finish against known swimmers is probably the best way of rating your swim. I was about 2 mins off the pace from where I would like to be - same old story! +

On to the bike and I concentrated on easing into the pace. This didn't work very well and I red lined it from the off. The trouble with being a weaker swimmer but stronger biker is that you are always catching slower cyclists. This means that cars, lorries Etc get caught in between me and slower cyclists ahead. I end up being held up significantly a I will not risk death by over taking inappropriately. Being held up in this race was probably the worst I have experienced. It is difficult to put a time lost figure on the frustrating incident but I just have to accept it. Overall I was pleased to be only 20 seconds slower than the previous year. The bike leg felt like a blast. . . Blow. . . Recover series! I remember suffering badly on the run in 2013, clocking my worst 10k split ever in a triathlon. This year, despite blown legs from the bike, I eased into the run holding back, as I have done all year when racing. The 3 lap run suited me as I could work each lap changing the effort levels. By the second lap I was feeling smooth and upped the pace. Into the final lap and I maintained the effort, rather than go crazy (Ironman in 3 weeks!). A 39:03 split was satisfying and most importantly I was not broken! Overall I was 6th RAF finisher for the RAF Team and 20th in the race for Seniors. Would I have won the Vets Inter-Services if I had been registered as a Vet? No! I would have been in the mix but giving away 10 years now to new Vets is too much to be competitive and I have to accept that I cannot win the Inter-Services Vets title again. Bring on a Super Vet category! At least I was 2 min quicker this year, with a terrible bike leg thrown in. Now to get this last 3 weeks training prior to Ironman spot on and race strong over long distance! I have a 100 mile TT on 13 July as . My last meaty session. I aim to race this at IM pace and test nutrition.

Dambuster Triathlon English Standard Distance Champs

The Dambuster Triathlon has been the home of the RAF Triathlon Champs since 2005. S I have raced there many times, Invariably, the weather is terrible - wet, cold and miserable. But this year it was a fantastic sunny day, which is just how I like it. So overall I really enjoyed this race. There was a buzz due to the National Champs and the incorporation of the RAF Champs. There were a few of the fast RAF guys away competing at the ETU Champs - namely Luke Pollard and Paul Bucknall. With many of the established RAF fast guys out of action this year or leaving the RAF, the race was very open. With some decent swim sessions lately, I was hopeful of a good swim this year. But out of the water in around 26:45 was not good, though the consensus was that swim was slightly long. But that makes no difference if your competitors are still faster!! My feet took a battering during the beach start and also from the run through transition. I really hate this aspect of triathlon. Some people just glide over the stones with no impact on their progress. But I end up hoping around like I am on hot coals. Anyway, a reasonable transition and out onto the bike. I eased into this leg as I had completed little speed work due to my long distance training focus. I did not want to blow a gasket in the first mile. Through the first descent towards Oakham and I am passing people quickly. That would be the case for the entire race and nobody passed me. I felt strong but eased back on the climbs. I ended up with a 1:07:15 split, which is only 25 sec off my fastest on that course - the conditions helped. Onto the run, I had no idea where I was in my age group but I had a thought that I may be doing ok as there were not that many bikes in T2. As has been the plan all year I held back significantly on the run. This works great for long distance but with only 10k to run I accepted that I would be slow and probably lose places. But I felt great and gradually upped the pace as I reached 3 miles. Finishing with a 39:10 split, I was happy enough. As it turns out that bagged me 3rd in my age group and 1st RAF Vet (Mal was injured). So overall a most successful and enjoyable event that enabled some speedwork and allowed me to train normally the following week. I have wondered whether I could have won the age group with a more focussed race but I am keeping my eye on the goal for The Outlaw on 27 July.

National Middle Distance Triathlon Champs - Grafman

On 7 June I travelled up with CJ to our old stomping ground in Cambridgeshire for the National Middle Distance Triathlon Champs, which was to be held at Grafham water the next day. I remember when we lived at RAF Wyton that there was mutterings about a triathlon being introduced in the Grafham Water area. I was even asked about potential routes - interestingly, the route of the Grafman was almost identical to one that I suggested. But I won't take any credit for the course! That goes to NiceTri Events, who have developed over the last few years and now host a number of multisport events in the area of varying distances. The Grafman is the longest, at the half Ironman distance of 1.9k swim, 90k bike and 21k (half marathon)run. I dropped CJ off at her friend's house on the Saturday afternoon. She had not seen her buddy, Holly, for nearly 3 years and it was quite an emotional reunion. Then I whizzed off to Grafham Water to register and park the trusty van up to camp prior to the normal early start for the race. The sun was shining and the event set up was taking shape. The mini transition village that NiceTri constructed was, without doubt, the best venue plot that I have seen. The atmosphere was great and I was relaxed - ready to race hard over the longer distance for the first time this year. The big question was whether I was in good enough shape to be competitive within my age group and also be in a place to feel confident to attack the Outlaw Ironman later in July. I do not jut want to finish this Ironman; I want to race it. As it is only my second experience at the distance, this is potentially a big ask. Anyway, here is how the Grafman race took shape. . . . So I awoke to a bright sunny morning just a few hundred metres from transition. This was the most relaxed set up for a pre-race morning that I could remember. After breakfast and a kit check I chatted to a buddy from Newcastle Tri Club, Kelvin Amos. He was in the 55 - 59 age group and would also be competing in the Outlaw Ironman. I also met up with fellow RAF Tri members Mark Lee, Paul Fullalove, Gaz Hughes and John Philips. Most, if not all of us were using the race as Ironman prep. The Swim

The 1900m swim comprised a 2 lap triangular course, with one triangle inside the other and a swim exit after the first triangle. Sounds complicated but it actually worked really well. I started off to the left in an attempt to find clear water. This was my first open water swim since last July; so my focus was keeping out of trouble. As it was I felt very content and swum in a straight line for once - or so it seemed. I also jumped on a few feet and generally had a great swim. The swim split of 29:15 backs this up and I am still utterly amazed at how well the swim went. If I can reproduce this type of performance at the Ironman I will be well chuffed. Something tells me that it may not pan out quite the same! The Bike T1 was straight forward and I had kept things as simple as possible: no socks, all nutrition pre-loaded. On to the roads and the sun was on my back - delightful! As I moved through the field my XLab bar mounted bottle was spraying water on me from the road rumble. This was most annoying as I had a visor on my helmet. It took me at least 30 miles to figure that by blowing back down the bite valve after taking a drink I could removed residue from the end. This seemed to ease the spray effect. However, I need to compete more testing with this as I do not want 112 miles of spray in my face in July! I felt strong as I completed the first loop through the village before entering the main back and forth laps. After about 10 miles a bunch of drafting cheats eased passed me. There were 5 of them and as each one came passed I duly fell back to not draft. The gap between each was a bout 1 bike length - clearly gaining a tow as they moved along. I got frustrated and rode passed them all and tried to settle into a pace. Then, the whole situation repeated itself. I was seriously annoyed now and just hit the accelerator and put a decent gap into the cheating pests. I did consider whether I had over cooked it but at least they were off my tail. They never caught me again and I am sure that I did not maintain the silly fast pace for too long. But enough of that. The course was good and although quite flat, I often wondered if I was pushing too hard. My nutrition was working - half a power bar alternated with a gel every 25 mins. I only drank water and filed up the spraying XLab from the feed stations; hence I had no bottle cage water to carry at all. As I turned for the last 5 mile leg, I was chuffed that nobody had caught me and I was finishing strong but within myself. I had exchanged salutes during the bike leg with Gaz and Mark but failed to spot anyone else. My position was comfy and the Cobb saddle had passed the test! Into T2 and I lost some time by running down the wrong rack aisle - school boy error! I put some socks on for the run and set off, tucking 2 gels in my holster pockets. The Run My training runs off the bike had been centred on holding back the effort for at least 5 miles. So the mantra here was 'hold back run' chanted in a slow rhythm in my head. I felt like I was crawling, but I did feel very comfortable and bouncy. A couple of younger guys passed my immediately and pulled away. But I held firm with my plan. After about a mile they started to come back to me and this was not due to my speeding up. They were blowing hard and puffing away. Me thinks setting off too fast not too good when over 10 miles left! At the first turn I eased a gel into my stomach and monitored how I felt. All good. So maintain the hold back mantra. As we went past transition I grabbed some water and stopped to make sure I downed the full cup. This was my plan as I figured getting the fluid in was far more important than losing 5 seconds, only to potentially lose 10 times as much from not drinking sufficiently, Through the next 4 miles to the turn point and I passed Gaz, who had started in an earlier wave. He seemed ok but his breathing was not relaxed - I didn't tell him this! If you are reading Gaz, don't take offence! After the turn, the mantra was chnaged to 'hold back less' chanted in my head. Now I started to pass more people. many folk seemed in a bad way but I was feeling good. The leaders crossed heading the opposiet direction. Boy they seemed to be moving fast! A guy then past me but not moving that much quicker. A snap decision and I upped the pace to run with him. I chatted to him but when I asked him if he knew what pace we were running (his Garmin bleeped madly) he puffed out 'too fast. . .'. A the next turn I drank and took a gel. My running buddy did not and eased away as I stood still to drink. An easy couple of mins to check digestion. All good. The new mantra was now 'hold back slightly. . . ' I quickly caught my buddy and moved away. He was getting slower. Through transition and I grabbed a gel for a final feed later. I was moving faster now and passing many people. But it was now hurting. Just before the turn I took the gel. No slowing down to check digestion as it was time to empty the tank and go for home. Full on effort and I pushed the last 4 miles very hard to clock 1:26:15 for the run. I was well happy with that. A final finish of 4:25:15 gave me second place in my age group and 20th overall. I couldn't have wished for more. I was in shape and another National Silvr Medal to add to the Silver from the Duathlon back in April.

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.