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.

Voyage of Discovery. . . .

That's how it feels for me with this Ironman training. After quite a big week at 16 hours I managed a more intense structured session on the turbo, followed by a run of 5 x 1 mile with 1 min RI increasing the pace each rep. The aim was to complete the efforts way above IM pace. I completed that and the numbers on the turbo were very good for me. Here is the session: Warm up. 5 x (1:15 hard, 15 sec easy). 5 min spin. 10 min over gear low cadence. 5 min spin. 3 x 2 min hard, 3 min spin. 5 min easy. Repeat to 90 min. Then straight into the run.. Now this is certainly not an Ironman session - or is it?! That as I what I mean about a voyage of discovery! Being self coached I often make my sessions up as I start the training! I am doing long slow stuff too but I will never stop some sort of effort training. My main query is whether it is productive to complete the long TT bike sessions followed by long run. This tests nutrition and gives me confidence. I just need to be careful not to run too long - in 2011 I ran 20 miles off a 3.5 hour bike and got injurred.

Taking Stock

Well, as normal the start of the season is coming one instant. Then all of a sudden it feels like ground rush, with the key races suddenly just round the corner. I always start running all manner of things through my head: my training has not been structured, i have missed key sessions, I don't have the endurance, I missed the speed work. . . . . And on it goes? But recently I stopped all this nonsense and just thought in simple terms. I have a training diary and a look at that revealed that I have probably had the most consistent training period over the last 6 months that I have ever had. True, I have not done any true speed work. But I don't need to as my focus is on Ironman racing. Plus my recent duathlon race yielded a 36:47 10k over an accurate course. Not bad and certainly showing that I have all the speed I need. So what about running strength and endurance? Well I have completed a number of 2 hour runs - no speed aim; just a plod to complete the time. Also I have completed a couple of runs of the TT bike. The biggest one being 52 miles averaging over 20mph followed by a 10 mile run at 7:38 mile pace. What about swimming? Compared to last year I am way ahead of where I was in 2013 - not difficult! But I have completed a few (only a few 3k plus swim sessions. To be honest, if I am going to miss a session, it is always the swimming. I am confident of swimming 6:20 for 400m and my last CSS actually produced a 6:08 swim. More work needed on the swim but I know I can get through an IM swim. How much productive time to commit to the swim training is always a quandary for me. I am where I am and it would take so much time in the water to get faster that it is just not worth it. Although my biking seems ok, I am not confident of being able to ride for 5 hours and produced a decent Ironman bike leg and feel 'fresh' to start the run. The answer? more specific long TT rides with key effort zones building the distance. I have time to get these done. . . . . Overall I am in a good place I think. The test will be the National Middle Distance Champs on 8 June as I take on the Grafman at Grafham Water, which is my old stomping ground near Huntingdon. I received a couple of pics from Triathlon England today from the National Duathlon Champs. Quite an artistic shot, I think!

National Duathlon Champs

Well this was the final duathlon race myself into shape event. I had felt prior to this race that the previous 3 duathlons (Dambuster, Clumber and Inter Services) had put some form into my running. It turned out to be so as my first 10k split of 36:47 was my fastest for a couple of years, though I have not really raced that much since 2011. I was happy enough with that split, as I really did hold back over the first 5k. The bike was uncomfortable, though I enjoyed the closed roads. Some of the surfaces were dire but the pot holes were well marked prior to the offending hole. My second run at 5k felt strong enough but just no speed in the legs. I got isolated with nobody in front to chase and sign of anyone behind. So maybe I felt little need to go crazy. That said I was surprised at how slow the split was at 19:50 - oops. With 2nd in my Age Group it was a successful race for me and well organised by Functional Fitness. Now it is time to get some key strength sessions completed for linger distances. A few pics from the event below, which are free instead of a goody bag - a great idea! I still ended up with a Huub T Shirt as a prize anyway.