Category Archives: Cycling

Race Report: Ironman UK 2016

IMUK Race Report

Race day came around so quickly. I try to spread out the little jobs of race week across the final few days just to fill the time and keep myself occupied. My to-do-list on Thursday was ‘Steady Run. Sort kit. Massage. Hair Cut.’ I considered that a busy day! It’s a nice time to chill and embrace the feelings that surround race week. Checking the weather and boiling up more pasta all begin to fade into one.

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Ironman UK is a well oiled machine, with the Macron Stadium being a perfect venue to host registration, an ever improving expo (if a bit pricey) and location of T2. Nothing mega going on in the goody bag, but if you want to add to your shot of free shower gel, simply do a few passes of the Innocent Coconut Water girl.

The overnight rain had left T1 as a bit of a muddy one. I always leave my bike racked in T1 fairly bare, adding my nutrition, water bottle and spares on race morning. My bike was very damp and needed a wipe down before I could begin the finishing touches. I add my shoes to the pedals, check the correct gearing is good to go. At least I know nothing can get lost or rain damaged overnight if I keep hold of it all.

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Ready to rock, time to head to the seeding pens for the rolling start. Time is approaching. Nervous chat fills the air, crossed with the exhaling track pumps and requests for help with wetsuit zips.

Swim: 1:13:12 / AG Rank: 78 / Overall Rank: 518

My first experience of the rolling start, something IMUK introduced last year. The self seeding pens were paying lip service to the idea of everyone being of similar speed but it was pretty tight in there so just finding a space was a bonus. As soon as you cross the matt, your chip starts so get in the water and crack on sharpo. I’m never going to set the world on fire with my swimming. I found in training that my speed and times of reps had plateaued. I wasn’t getting any faster. But I was getting fitter. I could perform a good swim set or steady state swim much more efficiently. I could hold my splits rather than see them drop off. So I adopted this philosophy for my Ironman swim – OK, it doesn’t matter the time isn’t any quicker, but I’m much fresher for hitting the bike – fitter not faster.

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The rolling start gave us all plenty more room on the straight length of the swim course, with the usual bottle neck appearing at each buoy. Obviously the course tightening comes with the flying elbows and nonsensical kicking as standard. I lost my hat and goggle as a result, but was lucky to save the goggles and only lose the white swim cap. The swim caps at IMUK are decent quality, Arena ones. I opened mine out the packet and straight on my head the morning of the race, but when swim caps are brand new they are a bit chalky and too new. It came off my head fairly easily, next time I’ll give the hat a good rinse and make sure the first time it goes on is not on the walk to the start line.

Pennington Flash is a purposeful venue for the race start. It’s tough to see further than a foot in front of you so there isn’t much to talk about when it comes to the swim. Just focus on technique, try and find some feet and sight enough to stay on track.

Bike: 5:33:40 / AG Rank: 5 / Overall Rank 65

I started the ride with a single water bottle. The first aid station appears after around 15 miles and is a gentle climb up towards this point. I didn’t want to be carrying the extra weight. I still had the bottle cage fixed on my downtube, as well as the torpedo mount between the areobars. The reasons were two-fold; Running out of T1, pushing the bike holding the saddle makes it very unstable with all the weight at the front of the bike and I also prefer not to climb with all that weight on the front of the bike. Secondly I wanted the option to have two bottles. I took two bottles at each aid station regardless. One for hydration, the other to throw over me but discard. The aid stations on the bike were regular enough for me to not have to carry more than one water bottle if I didn’t need to.

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The bike went so quickly. I was overtaking all day. I must’ve overtaken a couple of hundred people. My bike division rank was 5th in comparison to my swim of 78th. Defiantly need to limit the damage of the swim and use the strength of my cycling to move forward rather than catch up.

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The two-lap bike course takes in 4 climbs in total, 2 times up Sheep House Lane and twice also up Hunters Hill. The atmosphere was fantastic at both of these locations. The course is also very technical. The descents aren’t straight and gradual, but twisty and fast. I am a confident descender and enjoy using this to marry out that average speed.

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My bike was great, I felt fast and comfortable and was able to grind out a solid ride that I was hoping would come together from the training I had been putting in and seeing the gains slowly coming in time for a peak on race day. I experience some cramps in my quads on the final climb up Hunters Hill. I got through it, knowing the roll into T2 was not far away. I took everything I had left in my nutrition. I threw the remaining salt sticks down and as much water as possible, in preparation for a marathon that was beginning to warm up.

Off the bike in bare feet and a painful tip-toe across the car park at The Macron Stadium. I’m ready to run the marathon. I knew I’d had a good ride as it was quiet in T2, not many bikes on the racks. I felt good.

Run: 3:44:13 / AG Rank: 6 / Overall Rank: 74

Off the bike, I was in a confident mood. I felt strong. The first mile out of T2 was a brutal rise through a housing estate before a further 5 miles from Horwich into Bolton Town Centre to begin the laps. It was soon I realised I have lured myself into false pretences about how good I felt.

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I headed out of T2 far too excited, far too fast. It was early into the marathon when I started to make deals with myself. The projected marathon time went straight out of the window and I was holding on. Yes, from 6 miles into a marathon, I was in survival mode. I couldn’t face looking too far ahead. There was too much road in front of me. I concentrated on the next 3 yards. I turned my gaze to the floor, sunglasses down and tried to disassociate the pain I was in and let my mind only worry about the next 3 yards. My back was locked, perhaps a result of a slightly over aggressive aero position on the bike or not sitting up early enough on the final roll into T2.

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My stomach began to churn and I needed to have a toilet break to relieve myself in the most literal sense of the word. I thought things were going from bad to worse. I ran passed my coach Paul Savage who was well position for my current state of mind! I grabbed a gel at the next aid station, threw down coke and had a feast at most aid stations. I was craving calories and sugar hits wherever possible.

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I saw my Mum, Dad, sister, brother-in-law and my new nephew Abel soon after, on the brutal little climb out of Botllon town centre. This was a huge moment for me. I had to keep going. This race had to end on my terms. I slowly began to feel ok and decided to push on until the very end. My feet were in agony, I was hot, depleted and so close to home. I was still unable to ignore the aid stations and had to consider every ounce of energy right up until the final few meters. Any piece of extra effort was coming at a huge cost.

Result: 10:39:52 / AG Rank: 6 / Overall: 74

I’m so proud of myself for not quitting. It was the hardest and most mental battle I’ve had with myself in any race. Perhaps I pushed too hard on the bike? I set off too quickly on the run. I didn’t respect the hilly run course in my training so I was surprised at what came on that 26.2 miles.

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It seemed a lot of other guys struggled through the day as well. I ended up 6th in my Age Group which has concequently qualified me for a slot at Kona and a chance to take on the best at the Ironman World Championships on October 8th.

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For now, I’m eating and chilling!

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16 Weeks – Time To Get Real

The weekend just gone marked 16 weeks until Ironman UK and the countdown begins!
We had the finance’s two sisters and their fellas visiting from Northern Ireland over Easter without their kids, so they were ready to let loose in Manchester. The girls went off looking at wedding dresses so I was left to entertain 2 Irish guys. To the pub, easy win.
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Took the Irish guys clay pigeon shooting

This drags me down with them I’m afraid. Although I could not keep up so was no point in trying, I did have a few more drinks than I usually can cope with and we ate out a lot over the 3 days they were here. Heavy on the wallet and liver. I pencilled in some shooting to break up the drinking – it kinda worked!
I was happy to have a big blow out to be honest. I’d been a bit under the weather twice in close proximity and was fairly fed up of feeling crap. I had an interrupted block of training, having to eventually give in to the cold and take nearly a full week off training. Even when I eased back into it I didn’t feel 100%.
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Lynsey & I Eating our way through the Easter weekend

The Easter weekend marked a turning point in my thinking and approach to IMUK from here on in. No more messing about with late nights out drinking and eating whatever is put in front of me and then everyone else’s leftovers! I can cope with that much in-take when I am slogging the training, but without it to balance things out, I was slipping into a motivational choke hold.
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Always going to be frosty up in The Peaks!

16 weeks pinged up in my calendar as a reminder that now shit needs to get serious. Although my swimming was looking good, my bike training was struggling. Motivation to throw a leg over the Turbo was creeping further down the list and my running was ticking along with the odd niggle beginning to creep in. My calves have pained me for a few weeks now and then my ITB’s have began to flare up after most long runs. Although they calm down reasonably quickly it’s just another problem to manage. Nobody said Ironman training was going to be simple, so you accept it and work around it.
I love getting out on my bike and savour the long rides now the weather is beginning to take an upward turn. I need to get back on the Turbo and hit those sessions as hard as I was before I contracted the dreaded cold. I took a ride over to Leeds to meet my new nephew. Felt good out on the road, didn’t feel my bike fitness had suffered as bad I’d anticipated. Aside, everybody meet Able Riding, healthy and happy. He’s awesome.
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My new nephew Abel, born 16/03/16

Up next is Wilmslow Half Marathon (see how the legs hold up in that one) and then a countdown to Monster Mojo (a half Iron distance race) will see me bring in the odd brick session to get that lovely feeling of running off the bike back in the muscle memory.
Onwards and upwards…

Race Report: Oulton Park Duathlon

Oulton Park Duathlon was a great day out. I did the sprint distance at this event a couple of years ago when I first started out in triathlon and multisport and didn’t have a great day. I look back and see how far I’ve come since then.

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This time I did the standard distance. Run 2 laps of Oulton Park motor racing circuit, then 9 laps on the bike and finishing off with a single lap run.
Nice smooth, closed roads which was steadily undulating but manageable for a chap who rides in the Peak District!
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My fiancé Lynsey came along with me to the race. It was nice to have her there. I’m admittedly unsociable around these events, I struggle to talk to folks in general before a race. Lynsey was fun to have around, she is very sporty and competitive herself (I was over at Wakefield watching her play hockey the day before so she owed me a cold day on the sidelines!).
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Everyone bombed off at the start of the race. Seriously, went off out of a cannon. It’s laughable at how poorly paced and excited some folks can be when the gun goes. I stuck to a pace that my training was indicating I was capable of and by the end of lap 1 I was reeling people back in and by lap 2 everyone had come back to me and they were breathing rather heavily.
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I was fairly conservative on that first run, knowing I would unleash on the bike. I made up 15 places alone on the bike leg. Felt great, holding a solid effort, consistent lap times all within a second of each other averaging 23mph. Bike felt great and I was unsure how my cycling was at the minute. There is only so much you can tell from a turbo trainer, especially as I turbo train to heart rate so I’m always working hard on the bike. Long rides have been pretty inconsistent with the variable weather so I was happy to see a really competitive bike split. I did add a few bolt-on parts to the bike over winter which I’ll come on to in another post.
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Transitions were on point, even topping the charts on T2. I only add this footnote because I hadn’t practised them at all!
Run 2 I felt fairly beat. It was the longest lap of the day. I went toe to toe with another chap who broke me on the final incline. I had a comfortable lead from the next guy so I consolidated my position and despite how slow it felt, it was on par with most of the other guys.
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14th overall and 3rd in my age group. Not a bad return and a huge confidence booster to see that riding my bike in anger is still roughly where it was. Speedwise anyway, I will be wanting to hold a similar average speed for IMUK so I will need to look at some endurance to hold that.
A good race, well ran event at a venue that lends itself to a simple and well executed race. On to the next one.

Race Report: Macclesfield Off-Road Duathlon

My first race of the season is in the bag – Macclesfield Off Road Duathlon, making up part of the North West Club League Series so there were plenty of decent athletes to contend with – not just the weather!
I knew it would be a cold one. Macclesfield Forest is just on the edge of the Peak District and the course was very exposed. I’ve not got too much experience of fell running or cross country.
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It was a tough first run (7.5km) up to the top of Shuttlingsloe, one of the highest summits in Macclesfield Forest. Coming down was as much torture as going up! I worked my way slowly past the guys who had bombed off (as is natural in any duathlon), so I was descending by myself and somewhat wildly. I thought I was never going to be able to stop. I considered bailing out and throwing myself on the deck. I couldn’t see this descent ending and my legs couldn’t keep up with my body. This was telling in the quads the following days. Constantly braking using the legs is tempting injury but I held on despite some choice words as I lost control.
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The bike leg (17.5km) went ok. I’ve always been a confident mountain bike rider and the 3 lap course gave me chance to take stock of my position and make up some ground on the better fell runners/lesser MTB riders. It was just so cold! The rain and wind, sideways, relentless.
There was only one technical descent that separated the men from the boys. The rest of the course was long steady climbing which didn’t work to my advantage as I like to hang it out a bit on the faster sections and use my experience from years of motocross racing to be comfortable with the bike dancing around and having it on the edge of breaking away from me.

I’ve always been happy to hang it out on the MTB

That said, my trusty old Specialized Camber got me round, still wearing every stock part it came with back in 2010. She’s been a goodun! I did make a couple of silly errors with wrong turns. Looking at the timed results at the end, I don’t think my mistakes would’ve impacted the final result so I’m not going to beat myself up about that. Just make sure I don’t make those mistakes in a  race that is more important.
Into T2 and my fingers had stopped working, I couldn’t get my helmet buckle undone, and my calves began to cramp while I was stood still trying to force my mountain bike shoes free in similar numbness.
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Heart Rate analysis of Full Race (1:51:00)

I managed to prise the helmet off and around my chin without undoing the buckle and I was on my way for there second run (3.5km). This second run was much more of a known entity as it was the lower level final section wee had ran in the first leg. I was too far behind to make a real impact on the position ahead and I had a commanding lead over my next in line so there was little to push for and tempt those injuries. Looking at my heart rate after the race, it’s easy to see how I let my foot off the gas as the race went on.
I brought it home in one piece, to land 6th overall and 1st in my age group. Happy with that and some great training, I’ll definitely be doing more off-road running. Crazy Legs Events put on a great race as it was their inaugural running of the event and the wine and chocolate for AG win came in handy that night. I whacked the heating up in the car, cradled an awfully weak cup of tea and spent the next few days wishing I’d have done that warm down jog!

Challenge Weymouth Race Report

Thats my ‘A’ race done and I’m back from a three week holiday travelling Croatia and eating – lots! But how did Challenge Weymouth go? Firstly it was great to once again represent GB Age Groupers at the European Long Distance Triathlon Championship and our team manager Tim Whitmarsh was great and bringing all the other GB athletes together in Weymouth. 4th in my Age Group

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Swim:

Starting on the stoney beach of Weymouth Bay, it was a 2 lap swim course in the sea. As it turned out, 2 very different laps. I had my goggles knocked off in the first 200m or so, but thankfully I kept hold of them and surprised myself at how quickly I got them back on.

The first lap felt ok, I held a reasonable effort and felt I was moving quite comfortably through the water. Out for the Australian exit and it was totally different swim – the water had become choppy and I swallowed a lot of it – I didn’t feel too great coming out of the water, a bit sickly and a touch off the pace.

Bike:

Transition 1 went smoothly and I was off out into the Dorest Jurassic Coast on the bike. I soon began to feel good and respected the early climb that comes after 5 miles. This a two lap race and thankfully I had overcompensated in my training for hills so I knew the 5, 500ft of climbing over the course was going to be manageable. The course was undulating but it was possible to spend the majority of of time on the aero bars. I had a very solid bike ride, registering one of the fastest bike splits in my Age Group and moving myself up the field to level out the time lost in the swim. My nutrition plan worked well on the bike and the time passed relatively quickly. It got a bit lonely out there and I had to keep my mind busy. It took away from the fatigue and passed a few miles. I tried to name every motocross I’ve ever raced on. Then I even tried to name every girl I’ve ever kissed – but that only took about 5 minutes! The bike course was scenic enough, but the country roads made for a very solitary time and with nobody in front or behind I had to be confident I was even on the right course. Luckily I did a recce drive around the course the day before so I had a vague idea where I was headed! Finally back into T2 and I got my first glimpse of my friends and family which was a big boost that I needed.

 

Run:

I came out of T2 feeling woeful. Perhaps I had gone too hard on the bike. I’d stuck diligently to my nutrition plan that was tried and tested in weeks of long ride training, but this short stint to the first aid station had all the wrong signs. I perhaps went off a touch quick, but I knew pretty early on that this marathon was going to be a long day of survival. I walked through this first aid station, had a quick word with myself and took on some more nutrition. Within moments I felt better, but by no means ‘good’. My game plan amended slightly, I was holding a steady pace but walking every aid station and constantly cooling myself down. It was getting a bit warmer in the afternoon and running through the crowds of ice cream eating, pint drinking and bbq-ing family and friends was agony! 4 and 1/2 laps up and down the promenade, thats just broken down into 4 x 10k’s which is ok isn’t it? The last one was fairly brutal and probably my undoing. I just wanted it to be over with. I began ignoring aid stations and just focusing on getting to the line as quick as I could and in whatever state that would be. My last 3 miles were the quickest of my run and not out of the coaching manual. I crossed the line 5th in my Age Group and spent the following 2 hours in the medical tent. I had put everything into that and I can’t have any complaints that I didn’t give it absolutely everything I had. It was a tough day and I am proud to have battled through it. I’ve not been to that sort of place before and I had to dig deep in that final 5 or 6 miles to pull through it.

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I had an amazing support crew from all my family, especially Mum and Dad and girlfriend Lynsey as well as my coach Paul Savage (physio-coach.co.uk). The days leading up to an Ironman can be odd. Probably different for everyone, but I go very quiet and want to do anything but talk about the race or the weather etc, I drag out little jobs to fill time. I get a bit short and sharp with folks and the littlest things not being triple checked can keep you up at night. They are great to have around and do everything to help me and that is so important even if thats leaving me alone! It’s an individual sport, but the folks in the background make it all possible and on every single lap of that run just seeing them was the highlight of my day and massively kept me going.

Triathlon England Blog – July 2015

Here is the race report I did for a rather disappointing day at Liverpool Triathlon, the Standard Disatnce British Championship

July 2015:

Tri Liverpool Standard Distance was a mixed bag. It’s only the second standard distance triathlon I’ve done with last year’s London Pru Health being the other. I feel I have unfinished business with this race format!

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At Liverpool I swam 25:26 which is about right for me. I’m never going to set the world on fire with my swimming, but if I can come out without having lost too much time and not too tired, then I’m satisfied.

The bike is where I try to make my biggest gains. I’ve always felt confident in my riding and my current training has been backing this up better than ever. However, this is where the ‘mixed bag’ element comes in! It was a comedy of errors really, but it didn’t feel that funny at the time.

I hit the mount line, threw my leg over and my spare tube fell out of my pocket on the other side. Stop #1 to pick that up. My wet feet slipped off my already fastened on shoes and dragged a bare foot along the docks asphalt. That stung in the shower later on.

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I eventually got going and it felt so hard. I started thinking it was one of those days my legs just didn’t want to turn. I was going nowhere fast and it was costing a lot of effort. I glanced down and my rear brake caliber had jammed on. Stop #2. I prised the pads off the rim and got going again, the unforgiving clock always ticking.

I got to the final turning point on lap 1 and when I applied the brakes, the rear brake stayed locked on again! Coming out of the turn, I pulled to the inside, off the racing line and released the brake once more – Stop #3 was my breaking point in a different sense of the word. I unclipped the rear brake, wound the adjustment right off and never touched the rear brake again.

I rode in anger, affectively a 30k Time Trial with nothing to lose. I came off the bike with a 1:06:35 next to my name, my trump card had not come to fruition, I felt a 60min ride was possible. With my folks making the early trip up from Nottingham I was duty bound to enjoy the day and still give it my all.

I came out of t2 feeling good, my Garmin watch struggling to find any signal for my entire run, I had to work totally off feel. I didn’t know what pace I was running or how far I had to go, so I just kept the legs turning over at constant rate. Perhaps I have been a slave to the watch too often so to judge this pace so well was reassuring. Then I ran passed the finish line chute, having to double back on myself at the end of lap 2! Schoolboy. I ran 38:33.

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At the end of the day, things didn’t work out perfectly and there is only myself I can be annoyed at. Saying that, what positives can I take? My swim was solid, my run was better than hoped having not specifically trained for a 10k for a long time. I need a new way of securing my spares. I need to really concentrate at the short moments of a triathlon that require concentration. It’s odd how irrational and illogical your brain starts working – running passed the finish chute is unforgivable.

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All these little errors are part of the constant learning process and can be easily remedied before Challenge Weymouth in little over 6 weeks time. Finally, a massive shout to my ever supportive Mum and Dad. They’ve racked up some miles over the years watching me do various things like motocross, mountain biking and rugby and take it all in their stride. Even if they’re still getting used the shaven legs look, it adds 10% knowing they’ve got my back every time. Nice one guys.

Pre Season Bike Fit

It’s been good to finally get outside and even throw in the odd spring event recently. It’s been difficult to chase those cycling miles over the winter, so I’ve taken the opportunity to mix up the riding and also get the all important bike fit done before the race season rolls around.

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I’ve had the mountain bike out quite a lot over winter and used this as a good alternative to the turbo trainer. The Mountain bike works you hard and has transferable skills for bike handling and is much more accessible in all weathers. Now it’s a bit more bearable to get out on the road bike and clock up some miles in the Peak District hills, it means I’ve not had to sacrifice too many weekends to the indoor turbo sessions. It’s great having North Wales and The Peak District on the relative doorstep of South Manchester.

Bike Fitting at Paul's

Bike Fitting at Paul’s

The time spent not racing was a good chance to get the TT bike dialed in and set up for the season ahead. I had a great bike fit session at Paul Savage’s (www.Physio-Coach.co.uk), tweaking my position to get the best possible fit. With my main races being the British Middle Distance Championship at Bala and the European Long Distance Championship in Weymouth we reached a set up that isn’t too aggressive and means I can comfortably stay on the aero bars for long periods. It’s a thorough process and an important one to get right.

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Getting the bike fit done before the season kicks in means I have plenty of time to get used to it and familiar with the set up as each Mountain bike, road bike and TT bike are all slightly different. I won’t have to touch this again now so everything is on point and ready to go racing.

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My road bike is an old Specialized Allez Sport that I don’t mind running into the ground and is heavy. Once I switch to the TT bike (Cannondale Slice) it feels so slick and light and easy to go quick on. The training effect of the old tank-like Spesh is actually a great benefit when I swing a leg over the Slice. I don’t think I’d be allowed another bike even if I did want to upgrade, as when she reads this, I’ll have to admit that I never did actually sell the mountain bike!

2015 on the way

The cliché look back at the year just gone in January is more of a look ahead this time.
2014 was great. I trained hard and got my rewards on a personal level. I set targets at the start of the year and thankfully these all became reality.
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I captained the Great Britain Age Group team for the European Long Distance Championship in The Netherlands and took nearly an hour of my Iron distance time at the same event. My other goal that was sitting in the background would come later in the year in November at Leeds Abbey Dash where I wanted to get my first sub-40min 10k, which I did with 20 seconds to spare. Happy days.
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I wrote in my race report from Challenge Almere that I felt I had more in the tank at the end and was slightly regretful of my conservative race plan in the end. All hindsight obviously, but it means my target have become greater and more challenging than ever for 2015. I want to further extend that Iron distance PB at Challenge Weymouth European Long Distance Championship, despite being on a tougher course than I’ve raced involving a sea swim. I want to build on that 10k pace and put that sort of time in a standard distance triathlon. I want to race more and at big races. I am doing the British Middle Championship at Bala in June and also doing Greater Manchester Marathon in April to see what I can do fresh in a marathon.

I’m continuing to work with Paul Savage as my coach, one of the best in the business and incredibly knowledgeable and inspiring every time we meet. My plans really work for me and have proven to show results every time. I’ve made a slight tweak to my riding position on the TT bike, which I am adjusting to well. Slightly more aggressive, without being too uncomfortable over long periods on the bars. Although the above video is not actually what I ended up with, it shows the original position I started with and began working with.
At the minute, it’s all about the base. Getting fit and trying to stay healthy for the big January block of training where the hard work really begins.
Christmas and the festive break inevitably saw me add a few extra pounds, while I kept up some running as a tick over.
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Ireland was again a lovely change and good to see the girlfriends family, taking in a change of scenery and a few Guiness’ and large Bushmills. Still with reminders of the Giro from earlier in the year. there is a Gran Fondo on the same roads in June. December was a chance for me to let go a bit, work parties and I was injured for a most of it after my bike accident so it’s doubly important I have a solid start to the year and work hard to get back into the routine of loving training again and kick starting the year properly.
Roll on 2015, confirmed races as of January 2015:
March 1st – MTB Winter Classic at Cannock Chase
March 22nd – Wimslow Half Marathon
April 19th – Greater Manchester Marathon
June 7th – British Middle Distance Championship – Bala
September 13th – European Long Distance Championship – Challenge Weymouth

First Bike Crash

I had my first bike crash of note recently and it’s really put a downer on things. I’ve had some tumbles on the mountain bike over the years, but this was my first road bike accident and it’s been pretty rubbish ever since. I suppose I can count myself lucky it wasn’t any worse but it’s had a massive affect on my training both physically and mentally.
It’s never nice to be injured and I’m not very good at it. I was out in the peak district on my training bike and all was going good. Some nice climbing on a familiar route and I was passed the 3/4 mark of the ride on the descent down the Cat & Fiddle Road which connect Buxton to Macclesfield, very popular amongst local riders. I rolled back to Alderly Edge where I got a train back home. Always worth taking out that emergency £10 note.
In an instant, my front wheel tucked and down I went. I bounced to other side of the road. Like I say, lucky it wasn’t any worse as an oncoming car would have been the end of me. A deep gash on my elbow and forearm led me to Manchester Royal Infirmary A&E to get it cleaned up. On first inspection, I could see some white in there and went into a little shock when I believed it was down to the bone. We had to miss the Badly Drawn Boy gig we were meant to be going to that evening.
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Nice Gash

Overall the bike survived with some badly bent bars, which I’ve replaced along with new tape for less than £20. Fitting bar tape wasn’t actually as difficult as people made out it would be! I was also lucky I didn’t take out the TT bike because I had played around with the position recently and it was a dry day to begin with so I did think about it! Carbon doesn’t bend, it would’ve just snapped!

I had to take a full week off training, letting my wounds heal over and avoid any infection. All I could then start doing was turbo sessions and runs on alternative days. I’m out of the pool until well into the new year until the elbow completely heals. It gets a bit funny in the shower still, so there is no chance it can survive an hours swim session. Its frustrating as I was going to go into December with a swim focus and try to really beat myself into good swim shape to start the new year. I avidly follow a plan set by my coach Paul Savage and when I have to deviate from this it sends me out of kilter. With my injury history I know I cannot run too hard too often. I have been long turbo sessions and steady runs to try and build some base fitness, but I feel I’m on hold until I can fully get back into training in all 3. Another note worth making is Paul was the first one on the phone to me that evening to see what had happened, a testament to a great coach. I uploaded the ride before going to A&E so I had something to look at in the waiting room!
I now can’t wait for this year to be over and the Christmas party season is over and I can draw a line in the sand and almost begin again. My routine has been shaken and my head has not been in it while I recover. I’ve let myself off and admittedly blamed the injury for me doing so.
January will kick off in style with a really clear focus for 2015. My race calendar is slowly coming together and I have some clear dates to work back from which will hopefully not seem too far once the year starts. I’m sure not having anything to train for in the immediate future has also prompted some laziness but it’s high time I got myself together and make up for some lost time. I need to swim – a lot!

Same Old Race Prep

My name is James and I am a nerd. It’s a good admission, one I’m not scared to say out loud.
I always take my race prep very seriously and for Challenge Almere this was no different. Literally, I did nothing different in my race prep and made sure that this was going to be the case. Although this time I was travelling abroad, living out of a hotel for 3 days before the race.

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Self Catering
I took my own pasta, bread, peanut butter, jam, honey, orange juice and even the toaster just to make sure I could have what I wanted when I wanted it and not rely on any outside factors disrupting that.
I ate plain white pasta and some chicken I grilled in garlic and turmeric that was batched up in Tupperware and put in the cool box for Thursday and Friday meals (race day was Saturday). I had the toaster just in case the hotel kitchens were not open at 5:30am on race day. I did attend the pasta party on Friday early evening, mainly for the social aspect, and I had some of their plain pasta and bread – I didn’t take the sauces, so true to this philosophy, I wasn’t going to risk it.

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If It Ain’t Broke…
I had my last long ride the week before Almere and the bike was superb, running like a dream, so I didn’t need to strip it down and rebuild it – why? I’d be risking it not going back the same way. I did tighten everything, check it over several times and took it for a spin on Friday to triple check the gears were clicking, the brakes were ok and nothing had worked its way loose in the car journey.
It was a warm day on Friday (24C) when I racked the bike, so I deliberately let some air of the tires, thinking the afternoon heat could expand the tires and cause an overnight puncture. I would be checking the air pressure on race morning anyway, so I’ll just do it then.

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I spent a lot of time in the transition area until I got bored of it. I eyed up a flag that was directly in front of my bike and I was 3 rows back from there. I walked up and down, until I was really familiar with the place.
I had thought about another way of securing my spare tubes on the seat post, getting rid of my obscure hanging saddle bag that every rider politely reminds me looks like is hanging off, but again – why? I’d hit my training times with this saddle bag on, so why try and switch it up now? So it stayed. A little to the right, but it stayed.
I saw the press release from Challenge Almere that the race would be sponsored by High 5 gels on the run, so I bought a box of 20 of these to train with. I wanted to make sure I didn’t have a bad reaction to them and I knew what they looked like, what they tasted like come race day.

Easy Research…
My bike nutrition had been tried and tested several times in training which I mentioned in the race report.
A few guys had problems out on the bike. A frayed gear cable eventually gave way for one, a pedal arm worked its way loose for another, a bad reaction to the caffeinated sports drink caused a DNF and one fella had to run 8 miles back to his hotel after bike racking. All massively avoidable problems.
I checked with the race organisers via e-mail that it would be ok to wear my race number belt underneath my wetsuit from the start (not allowed in Ironman races) and familiarised myself with the rules for a different branded event. Another chap was DQ’d for removing his helmet while he fixed a puncture.

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Control The Controllables…
I was actually quite calm in the few days leading up to the race, because I was never on the hunt for anything I needed. I knew it was all under my control and I can’t wast energy worrying about the things that aren’t.
I carried 3 spare tubes, but didn’t need any of them. I had two spare chain links, but didn’t use them. I had 2 too many salt sticks taped to the bike and carried 1 more Go Bar than I needed. I’d rather be bringing them home than coming up short. I threw away the sports drink I had accidentally been given at a bike aid station as I’ve never had it before.
I trained in my GB Age Group Tri-suit as this was new to me. I did my long Ride and Run Brick sessions at 6am every weekend, because it was the same time I would be racing at.

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Pour Preparation…
I even knew how difficult it would be to find Guinness in The Netherlands and I was dammed if I was not going to have that after 3 months of sobriety, so into the cool box that went. Along with a bottle of champagne we had saved from our trip to Epernay, France. Even my post race (drink) problems are fixed!
Basically, I try and leave nothing to chance. The only thing I did leave was the toaster and said bottle of champagne, which has pissed a lot of people off.
Russell Hobbs & Dom Perignon probably don’t go into too many sentences together, which is ironic as they are the only two things we needed to make any kind of a toast.