It's taken me over a week to muster the motivation to blog the challenge that was the New Forest half ironman. More of why later....
The year has been focused on this race. My buddy Adrian and I entered this race 12 months ago.
In 2012 I've done 63 swim sessions, 123 hours on the bike and ran 780 miles, all focused on peaking for this event.
Training and the B races went well. PB's at Sprint and Olympic distance showed that my swimming and cycling were improving so I was hopeful of a good performance.
Race weekend began early on Saturday morning with the packing ritual. I checked the weather forecast and saw that it was potentially heavy rain and wind. Luckily I packed my waterproofs and mentally prepared for a slog like we'd had in June at the Chilterns Sportive. Another wet and windy event.
We arrived in plenty time for registration and race briefing on Saturday lunchtime. The weather was glorious, blue sky, no wind, 22c. Perfect race conditions. We spent the afternoon racking up and scouting the cycle route.
We both did the race in 2010 and then Adrian did it in 2011. Our times were Kenny 6:40 and Adrian 5:54 followed by a race-perfect 5:34 in 2011.
Our targets this year were 5:45 for me and 5:25 for Adrian.
Race morning began in the rain and that continued all the way through. Getting worse and more windy by the minute. PB's were off the cards in these conditions.
The swim was choppy. Wind and rain were making it tough. My swim was better than before and I was in the mix getting battered at the buouys as everyone reached the turns. I came out in 48 mins, 180th, just 9mins after Adrian. In 2010 that was a 20min gap.
In transition 1 I had no issues. Smoothly out of wetsuit and waterproof on for the bike. Only problem is everything's already soaked. This affects the Garmin. I use heart rate to pace myself but nothing's working. Oh well I'll just do it on perceived effort. Easy for the first 10miles and then build the pace.
The ride is insane. It's impossible to get speed up on the downhills as the road is slippy. The wind and rain are making the flat sections impossible. The only good bit is when it's behind you and 30mph is achieved.
I'm ok physically. My trusted orange waterproof has experienced all this and more. But other racers are in bad shape. Some have no waterproofs, others are looking very cold and shaken. I keep going and make up 42 places.
Out of the blue I hear Adrian behind me. He's had a puncture and flies passed like a man possessed. I don't see him again until the end.
At T2 its like Saving Private Ryan. Foil blankets. Frozen, shaking men & women. Medics calling for help. I'm in and out in a flash. Trainers on, cap on, lets get this done.
On the run I'm feeling steady. Focus is on good form and cadence. I am passing loads of folk who are in bits. I have no major issues until mile 9. Then the wind, cold and hills start to take their toll. I start to wobbles, feel some dizziness and start hallucinating. All quite normal for a Sunday morning. I down my last 2 gels and hope the sugar will kick in and snap me out of this. It does and I emerge from a dodgy few miles to start the last mile and half ready to catch everyone I can see ahead. I pick them all off and finish with a sprint, cheered by Adrian who has just finished and looks in a bad way.
I come through the finish grab a drink and snack and immediately head to the car with Adrian. No time for pleasantries we are finished. He's shaking like a leaf and freezing. I'm soaked through, haven't felt my feet since the first mile on the bike and need to get changed.
We make it back and get changed. Get the heating on in the car and head off for something to eat.
We get home. Get the results and hear that they shut down the race shortly after we'd finished. As the race had progressed they were getting more and more individuals with hypothermia. The right decision was made. Although we'd finished damage was done.
I'm just about over a kidney infection and chest infection. I've been on mega strong antibiotics and have lost at least half a stone in the last week. It's been brutal.
So what were the results. Amazingly I improved on my 2010 time, so a new pb at 6:23 and finished 96th overall. Adrian came in at 6:20 and 88th. The times were pretty irrelevant but in our age group we were 13th and 15th. That's a huge step up.
It's been a great triathlon season for me. I'll be investing in some proper gear now and hoping for more improvements in 2013.
Thursday 4 October 2012
Tuesday 26 June 2012
Chiltern 100km Challenge
This was my first ever cycling sportive and quite an experience it was too. The plan had been to race it with my training buddy and triathlon mentor Adrian but too much work, too little training, two man-colds, a howling gale and pishing rain meant it was to be a training ride and no chances were to be taken.
We left Harpenden at 6am with the rain pelting down and the trees virtually horizontal. There was a moment when I considered suggesting we forget it but I let that slip!
We arrived in Thame at 7am, registered had a coffee and got ourselves ready. The weather was miserable. Grey, wet, windy and cold. We tried to stave off the inevitable but eventually we set off at 7.51.
Testosterone kicked in and we decided to try an average 18mph to the first hill which was at mile 8 or so. All would have been well if we hadn't got lost after 2 miles. It didn't bode well that a sign was gone from a key junction. I did not fancy getting lost in Oxfordshire.
Back on route we were in the mix of a group of 10 riders. Adrian and I were setting the pace, 1 mile each at the front. After 3 each we thought somebody else might fancy it. Bad news it was a girl. She started well but then dropped from 18 to 15mph in a blink and nearly wiped me out in the process.
That was it, I sat up. We let the 8 get ahead, regrouped and decided to just maintain our own pace and be anti social.
The first hill was the most brutal. It was quite long, not too steep but it was lowest gear and a bit of standing.
From then we were on fire and just kept the pace and effort steady. We passed the group of 8 at a feed station and were determined to stay ahead. There were folk with punctures everywhere. Seriously never seen anything like it.
Before mile 20 we saw a serious casualty. On a downhill stretch a lad had hit a Land Rover head on. He was on the ground with a large number of riders and drivers in attendance. We couldn't help so slowly moved on, again taking stock and agreeing no chances to be taken. A few minutes on and the ambulance passed. The post race report is that he has a few broken bones and is in hospital but hopefully he'll make a full recovery.
The weather was turning better. The rain had stopped, the sun was peeping through but road conditions and the wind made it fairly treacherous. Then at mile 23 disaster. There were punctures everywhere and having rode our luck I was pierced! It was a good pit stop though. I got the tyres on and off, Adrian passed the tube and gassed up with a CO2 canister. Quick as a flash we were off.
I was feeling pretty strong and on a long climb out of Henley-on-Thames dropped Adrian. After a mile or so I decided to sit up and take it easy just in case he'd had a problem but he was soon on my wheel, the he was passed and then I had to chase him all the way home!
After a brief rest stop we hit the road for the final 15 miles. I was a goner. Adrian was dragging me along but I just couldn't maintain his pace. We stopped to help a rider who was walking with his bike and had no mobile signal but even that few minutes didn't help me and I told Adrian to press on and we'd meet at the end.
I was finished. So I eased off, had a gel and a good drink and allowed the heart rate to drop to Z1. It took 3 miles but after that I picked up again and managed to finish with a reasonable effort.
All in all a challenging day. My ride time was just over 4 hours Garmin, Adrian finished 5 minutes ahead and was buzzing.
We left Harpenden at 6am with the rain pelting down and the trees virtually horizontal. There was a moment when I considered suggesting we forget it but I let that slip!
We arrived in Thame at 7am, registered had a coffee and got ourselves ready. The weather was miserable. Grey, wet, windy and cold. We tried to stave off the inevitable but eventually we set off at 7.51.
Testosterone kicked in and we decided to try an average 18mph to the first hill which was at mile 8 or so. All would have been well if we hadn't got lost after 2 miles. It didn't bode well that a sign was gone from a key junction. I did not fancy getting lost in Oxfordshire.
Back on route we were in the mix of a group of 10 riders. Adrian and I were setting the pace, 1 mile each at the front. After 3 each we thought somebody else might fancy it. Bad news it was a girl. She started well but then dropped from 18 to 15mph in a blink and nearly wiped me out in the process.
That was it, I sat up. We let the 8 get ahead, regrouped and decided to just maintain our own pace and be anti social.
The first hill was the most brutal. It was quite long, not too steep but it was lowest gear and a bit of standing.
From then we were on fire and just kept the pace and effort steady. We passed the group of 8 at a feed station and were determined to stay ahead. There were folk with punctures everywhere. Seriously never seen anything like it.
Before mile 20 we saw a serious casualty. On a downhill stretch a lad had hit a Land Rover head on. He was on the ground with a large number of riders and drivers in attendance. We couldn't help so slowly moved on, again taking stock and agreeing no chances to be taken. A few minutes on and the ambulance passed. The post race report is that he has a few broken bones and is in hospital but hopefully he'll make a full recovery.
The weather was turning better. The rain had stopped, the sun was peeping through but road conditions and the wind made it fairly treacherous. Then at mile 23 disaster. There were punctures everywhere and having rode our luck I was pierced! It was a good pit stop though. I got the tyres on and off, Adrian passed the tube and gassed up with a CO2 canister. Quick as a flash we were off.
I was feeling pretty strong and on a long climb out of Henley-on-Thames dropped Adrian. After a mile or so I decided to sit up and take it easy just in case he'd had a problem but he was soon on my wheel, the he was passed and then I had to chase him all the way home!
After a brief rest stop we hit the road for the final 15 miles. I was a goner. Adrian was dragging me along but I just couldn't maintain his pace. We stopped to help a rider who was walking with his bike and had no mobile signal but even that few minutes didn't help me and I told Adrian to press on and we'd meet at the end.
I was finished. So I eased off, had a gel and a good drink and allowed the heart rate to drop to Z1. It took 3 miles but after that I picked up again and managed to finish with a reasonable effort.
All in all a challenging day. My ride time was just over 4 hours Garmin, Adrian finished 5 minutes ahead and was buzzing.
Sunday 27 May 2012
PB Bounce, 8 hours
On Monday the legs felt very good but I sensibly eased into the week.
With travel and a busy work schedule I managed an 8 hour training week which involved 1 swim, 5 bike sessions and 2 runs. Highlight of the week was undoubtedly the ride up Cheddar Gorge. I ride with a colleague who is on a totally different level. I'm finding it a good challenge following him up the hills.
I've had Sunday off and I'm raring to get going this week. Hopefully I'll manage 1 or 2 more swims but maintain the emphasis on cycling.
Monday 21 May 2012
Bedford Sprint Triathlon, New PB and new training focus
It's been a while since I've blogged. It's not that I've been sitting with my feet up. Since January I've done 39 swim sessions, 30 bike sessions and been for 61 runs covering a little over 300miles.
Sunday was my first triathlon since 2010. Last year was written off thanks to one health issue after another. This was a 800m swim, a hilly 24km bike and a flat 5km run.
I was pretty happy with my base fitness but not so sure I was ready for a full-out sprint.
I was competing with my Jedi Master, Adrian. A bit like Niall who got me into running, Adrian's been encouraging me to keep going with triathlon even though I couldn't really swim, was below average at cycling and was so knackered by the time the run came that my strongest event was a disaster.
The swim was 800m in the pool. Lining up in order, the slowest first. I was surprised to find myself in the last 50. Eh? What have I done! I have seriously been optimistic. In the queue I was apologising to the folk behind. I was so going to hold them up.
As my turn approached my mind went completely blank and all the fine coaching I'd been having went out the window. I jumped in and was off like a madman. The only thing I was thinking was breathe! LOL. After 2 lengths I was shocked to catch the guy in front of me. After another I was passed the next guy. With 2 lengths to go I was starting to feel the technique go but I was ok and held it together to get out in 8m14s. A major improvement and 76th out of 193.
Out in transition my mind was still blank and I wasted some time fannying about. Next time its going to be very simple and rehearsed.
I got off to a steady start on the bike and got passed quickly by a couple of guys on aero bikes. I dug in and just focused on cadence and trying to hold a steady effort. I was passing some of the slower athletes and feeling ok. At about mile 8 I wondered who called this event a sprint? I was aching and was only at half way. Amazingly I got through that and kept going at a reasonable and sustainable pace. The dismount was upon me before I could get my feet out of my shoes so I messed up T2 and wasted more time fannying about. Next time I need to mark the dismount and be ready. The bike leg was 48:47 and 46th.
Out of transition and the feet were freezing, the legs disorientated and it was a case of running from memory. I was sticking to 7min pace when a guy went passed and I decided to sit on his shoulder doing 6:45. I must've annoyed the hell out of him. I just sat there for 2 laps getting carried along. At the start of the 3rd lap I noticed he'd slowed so I took over and said "stay with me". He nodded and off we went. I pushed and finished strongly but my new mate didn't manage to hold on. I was really pleased with a 20:31 and 48th for the run which was actually a tad short of 5k.
Adrian'd started 10 mins after me and so I was expecting him when he arrived. We got our results printed and Adrian had done a 6:39 swim and surprisingly a faster run than me at 20:23. But I was even more surprised to see that because my bike leg and transitions had been quicker I'd beaten him overall! I'd come in at 1:20:14 (47th) and he'd done a 1:21:53 (61st). Results
I'm obviously over the moon. A new PB, beating the Jedi Master and very motivated for the next few months as we build up to September's Half Ironman.
If I cut out the fannying about I can easily get a a sub 1:20 time. So that's my focus for the next few months, no fannying. It's gonna be tricky.
Sunday was my first triathlon since 2010. Last year was written off thanks to one health issue after another. This was a 800m swim, a hilly 24km bike and a flat 5km run.
I was pretty happy with my base fitness but not so sure I was ready for a full-out sprint.
I was competing with my Jedi Master, Adrian. A bit like Niall who got me into running, Adrian's been encouraging me to keep going with triathlon even though I couldn't really swim, was below average at cycling and was so knackered by the time the run came that my strongest event was a disaster.
The swim was 800m in the pool. Lining up in order, the slowest first. I was surprised to find myself in the last 50. Eh? What have I done! I have seriously been optimistic. In the queue I was apologising to the folk behind. I was so going to hold them up.
As my turn approached my mind went completely blank and all the fine coaching I'd been having went out the window. I jumped in and was off like a madman. The only thing I was thinking was breathe! LOL. After 2 lengths I was shocked to catch the guy in front of me. After another I was passed the next guy. With 2 lengths to go I was starting to feel the technique go but I was ok and held it together to get out in 8m14s. A major improvement and 76th out of 193.
Out in transition my mind was still blank and I wasted some time fannying about. Next time its going to be very simple and rehearsed.
I got off to a steady start on the bike and got passed quickly by a couple of guys on aero bikes. I dug in and just focused on cadence and trying to hold a steady effort. I was passing some of the slower athletes and feeling ok. At about mile 8 I wondered who called this event a sprint? I was aching and was only at half way. Amazingly I got through that and kept going at a reasonable and sustainable pace. The dismount was upon me before I could get my feet out of my shoes so I messed up T2 and wasted more time fannying about. Next time I need to mark the dismount and be ready. The bike leg was 48:47 and 46th.
Out of transition and the feet were freezing, the legs disorientated and it was a case of running from memory. I was sticking to 7min pace when a guy went passed and I decided to sit on his shoulder doing 6:45. I must've annoyed the hell out of him. I just sat there for 2 laps getting carried along. At the start of the 3rd lap I noticed he'd slowed so I took over and said "stay with me". He nodded and off we went. I pushed and finished strongly but my new mate didn't manage to hold on. I was really pleased with a 20:31 and 48th for the run which was actually a tad short of 5k.
Adrian'd started 10 mins after me and so I was expecting him when he arrived. We got our results printed and Adrian had done a 6:39 swim and surprisingly a faster run than me at 20:23. But I was even more surprised to see that because my bike leg and transitions had been quicker I'd beaten him overall! I'd come in at 1:20:14 (47th) and he'd done a 1:21:53 (61st). Results
I'm obviously over the moon. A new PB, beating the Jedi Master and very motivated for the next few months as we build up to September's Half Ironman.
If I cut out the fannying about I can easily get a a sub 1:20 time. So that's my focus for the next few months, no fannying. It's gonna be tricky.
Sunday 22 January 2012
Fred Hughes, 2012
I missed this race last year through illness and so was pleased to make the start line with nothing more than a sniffle.
This week's prep hasn't been textbook, 2 swim and 3 turbo sessions. Last night I was at a party and was on my feet for 4 hours. Tum tee tum my prediction was 3 miles and then the week would find me out.
I caught a lift over with Simon and met up with the Dave and the Aro mob.
At the start I made my way to the back and hoped for something near 75.
The start was quick and I found myself amongst some of the Aro's bouncing along at 7min pace. I felt alright and just kept it going. At mile 4 the legs started feeling very heavy. 5-9 I eased up until I realised I was just cruising a bit too much. So I put a bit more effort in to get the legs moving for the final mile.
It was still a pretty woeful performance, finally finishing in 78 mins with a 10% drop in performance from 2 years ago. Whoops.
The missing part of my training at the moment is my reps so I need to get those back in the weekly schedule. Otherwise I'll be back to being a one pace wonder.
Simon was over the line in just over 60mins, 90 secs down on 2 years ago. Today just wasn't to be.
http://connect.garmin.com/activity/143619512
This week's prep hasn't been textbook, 2 swim and 3 turbo sessions. Last night I was at a party and was on my feet for 4 hours. Tum tee tum my prediction was 3 miles and then the week would find me out.
I caught a lift over with Simon and met up with the Dave and the Aro mob.
At the start I made my way to the back and hoped for something near 75.
The start was quick and I found myself amongst some of the Aro's bouncing along at 7min pace. I felt alright and just kept it going. At mile 4 the legs started feeling very heavy. 5-9 I eased up until I realised I was just cruising a bit too much. So I put a bit more effort in to get the legs moving for the final mile.
It was still a pretty woeful performance, finally finishing in 78 mins with a 10% drop in performance from 2 years ago. Whoops.
The missing part of my training at the moment is my reps so I need to get those back in the weekly schedule. Otherwise I'll be back to being a one pace wonder.
Simon was over the line in just over 60mins, 90 secs down on 2 years ago. Today just wasn't to be.
http://connect.garmin.com/activity/143619512
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