Races

Ironman 70.3 Warsaw – The road to IM World  champs.

This was my 1st race of the season after a long build. I had planned the usual half marathons to get me into the racing spirit but over the past 12 months have been having lower back pain resulting in sciatica and weakness when running. Only 3 days before 70.3 Warsaw did I find out following an MRI I have 3 bulging disks and 1 herniated discs. The result is compression of the spinal cord and then pain and weakness etc. This has been going on since early 2023 and a reason I had very poor string of half marathons.

The take home was I could swim and bike and do some of my runs but at lower intensity to not kick off the pain and spasms that need codeine and muscle relaxants to resolve (and a lot of them). Even so my bike and swim was in good fettle so as I turned 50 the day before the race and I had also work in Poland (day job) I made the trip.

 

Warsaw – Getting about!

Warsaw was an easy trip from the airport in a hire car and took about 20 minutes to the Westin Hotel (race hotel). However, I would say not the best venue unless your with someone to help with the driving etc as the race start and T1 was some 40mins drive from T2 and the race finish. A better option would have been to stay near T2 and more in Old town. If you have won the lottery you could stay in the Bristol Hotel which was about £500-600 a night ;-)).

T1 – Well away from the city and old town and quite a long transition but well set out.

I arrived on Friday evening and race check in for bike etc was all to be done on the Saturday. Check in was at Multimedia Fountain Park (about 5-10mins walk from Old town) and you needed the usual race entry and also a race licence (so BTA for you guys in the UK). After check in I dropped in the bag for T2 (MKS Polonia Warszawa training pitch) which was about 5mins walk from registration and the expo at a local park. This was also where the bike would be left for post-race for collection (Don’t go until 4pm or you will not get in).

Getting to T1 (Port of Nieporet, Zegrynskie lake) was not too bad in the Car but I know quite a few jumped on trains but the gap between when the trains ran was quite big so if you are going on the train suggest brining the wetsuit and having a swim whilst there as you can do practices swims on the Saturday.

Once the bike and bag was dropped it was time for me to do some work and then up early for the Sunday morning fun.

Race day

There were 2 races going on the 5015 and the 70.3. The order on the day is relays, 5015, Pro athletes then AG’s. Of relevance is the PRO athletes starting at 9.30am and the AG at 9.35am. I left the hotel at 7am as T2 did not open until 7.30 for the 70.3 athletes. I would give this advice if driving – Leave maybe 6.45am as although roads were supposed to be closed at 9am they were closing them earlier. Also, none of the guys blocking the road spoke English so unless you are Polish you’re screwed. We got to the final block about 1mile from T2 (we used the Waze APP for directions) and we just ignored the barrier and drive round and all was good.

I got to the bike and front tyre was soft so pumped it up and after 5min chat to a guy just before I left felt the tyre and it was soft again. So swapped out the tyre for a new one just in case. Pumped it up and came back 20mins later and it was still inflated.

Had plenty of time so about 40mins pre-race did a run warm up and stretching and then about 30mins before got swim gear on and did a nice swim in the lake. Was lots of space to find some water and calm any nerves. Then got into the queue for the swim (had to push through to get towards 1st 10 rows) and had about 5mins spare just to orient with the swim.

The Swim

The start was wave start in groups of 6ish, so no mass start. The water was shallow to about 40-50mtrs out. Don’t try to swim it, walking or easy run through the water was fastest until you hit a gravel/stoney bottom then start swimming with buoys always on your right.

The swim out was pretty choppy as the wind blows towards shaw (at least on my day and from what I heard the same the year before). The plus was you get a push home. Swim was pretty uneventful other than losing the swim cap after some rouge arm hit my head but I felt fine and could just think about stoke, sighting and what was to come in transition.

Time: 31mins.18secs

The Bike & T2

I took a bit of change here and did not clip the shoes into the pedals the reason being I had new shoes (aero reasons) but they where a bit tight and I was worried I could not get feet into the shoes when on the bike under race conditions. The ground was grass and short transition so did not expect to lose much time. T2 was ok but the bag section as always was totally to many bags on the rack so digging under bags to find mine pisses me off – just buy longer racks.

Onto the bike and felt good ready to go. 5mins in and had a slow flat jumped off and managed a PR on a tyre change despite one of my CO2 cartridges not working, but second one was good to go. The only downside was no more CO2 cartridge – so fingers crossed no more flats over event. I was lucky I didn’t have any more issues the whole race.

The bike is pretty flat and with OK swim by 30mins in it was pretty honest race. Very little drafting going on but would say there were some sections where I found a train and you needed to push a big block of power of 10mins to pass and drop. They were not super-fast but my advice was only to try to pass such groups where it’s a tail wind as sections of the course there was a fair headwind. Suggesting pushing only with tailwind is because most just spin along at that time and it’s easier to get past such a groups than when there is a headwind.

Flat course for me are about 2 things – 1. Ride smart not hard and 2. Learn to be aero. So by this on flat single lap courses you normally get a section of headwind and section or sections of tailwinds. Headwinds you will need to work to hold high average pace and then vice versa on tailwind. Into the headwind you need to keep very tight shape to cut through and often the big guys even suffer in strong headwinds.

Other than that was pretty uneventful other than yes getting feet out of whose was and effort so need lighter socks for next race (I put socks on in T1) and break the shoes in.

Bike: 2hr 11mins (Note – I think I probably restarted the Garmin about 1k after flat repair so my view is the course is 2k short so that maybe about 3mins to add on for a full 90k). 

 

Onto the Run

Felt ok off the bike and found the bike bag with no issues as had spent the time the day before landmarking bike and bag. Got to the bag rack and was a bit of a mess pulled out 2 bags both not mine and had emptied one, so had to repack and put back not to fuck someone else’s race. Lost me maybe a min but was then off and out.

It was very warm and that was a shocker as I was expecting a race of say 20-22oc but was over 25-27oc on the day and for the 1st hr of the run no cloud cover. The course was for sure slow (maybe the cobbles or the slightly long course) as most pros other than top 2 where pretty close to 1.20min halfs telling you something was going on.

The course was a mixture of flat road and cobbles and this year was now 4 rather than 3 laps. The pro is mentally for me it’s better to break down the race. The negative is by the last 2 laps there is people everywhere; so your spending a lot of energy avoiding people. I had an ok 1st lap but felt hot so throughout. I would try to run myself into the race by holding 4.05-4.10 pace and then pick it up. However, I just faded every lap and after 1st lap I walked 2 aid station per lap to keep me cool. I estimate it was burning circa 30sec to 1min per lap for the 6 aid station walks. I was tough going and may the lack of training on the running caught up with me but I think I also maybe just one of those days where given the temp I should have hovered maybe up to another ltr on the bike.

Take home run was a 1:35min which is pretty shit for me but taking out the walks average pace was a 4.20/k pace or 1.31min half (according to the Garmin). So, a few lessons here to amend for next race but that’s what 1st race of the season is for right. All in all I was at least 5mins of target pace).

Run: 1hr 35Min 

Awards and reflections

Despite the shit run and slack transition, I bagged a 3rd so at least some consolation. Transitions as always can be tightened up from 1st race of the season and typically I shave about 2mins by end of season. The winner of the AG was Petr Vabroušek an ex pro athlete with national Ironman record holder with over 100 Ironman’s under the belt and a nice guy, so those are the breaks. Even on my best day I would have been lucky to beat him but second for sure should have been in the bag.

My thoughts on course if a great day for me without mistakes maybe a 4.10-4.15 but that’s due to short bike, so I think it’s a 4.15-4.20 so similar to IM Poznan but a more difficult run because of the 4 laps and athletes everywhere (race was full).

 

So, what’s next ?

Next race is likely European Champs in Tallin (August) then IM Worlds in New Zealand in December. There can be no messing about at these races as everyone will be on the ‘A’ game so better bet on top form. I know the course and swim in Tallinn –  its fast and I like it.

Hope your all having a great season and good luck for the rest of 2024.

https://www.ironman.com/im703-warsaw-results

70.3 Poznan – Qualifying for 2024 World Champs

It’s been a while since I have posted and like everyone work and life catches up with free time. However, after a nudge from a colleague who used a review to help prep for an event I realised there are some benefits in the written word as many move to video based reviews.

I am going to upload all the events done on the blog and times and try to get a brief review on each but today will talk about my latest even with was 70.3 Poznan.

Cutting down the distance!

My goal since getting into triathlon was 2 fold – sub 9 hour Ironman and /or making Kona by right (so not roll down but top 3 in AG race). I will upload about my last attempt at this at IM California 2022. To note the big issue in getting fast for the FULL Ironman means being able to find a big block to put away 150-200mile bike weeks for at least a month. For me with my currently personal and business commitments I simply don’t have that time. However, I do have the time to build the endurance needed for 70.3.

As such a focus for 2023 was to get in 70.3 shape and qualify for the worlds in 2024.

Running into 2023

After a few easy weeks post IM California (see blog on Cali + Covid) I wanted to start doing something so running was what I always enjoyed and to get my head back in the Endurance game some early season half marathon focus seemed to be a good direction. I signed up for a few races the ‘Brass Monkey’ in Yorkshire and my now local Cambridgeshire half.

I am and have been (as you will see when I update the last few comps) working with coach Mark Pearce from Intelligent Triathlon training and we have built a great relationship over the past few years. As an oldie it takes time to lear how best to work with a coach and importantly for them to understand how your body reacts with the time available and mindset. We put a lot of eggs into the Cali basket so this reset was really a toe in the water to see if I could get my head back into anything competitive.

Skip forwards a few months and I picked up in part sciatic pain and also piriformis syndrome (PS) which creates some issue with being able to push off in my case the left leg. The PS creates a numb feeling when it comes on and pretty much nothing you can do. But it was manageable and training went great. However, during both halfs it kicked off and I struggles to get down to 80mins, when on much less run specific training I was into the 1.17 halfs at Cambridgeshire just a year later. Despite no pay off we would push on with the some early season goals of the Graffman Middle distance triathlon and then the Outlaw holman.

Early season racing

The Grafman middle distance triathlon in June was the 1st foot back in the water and the results were not to bad despite a flat tyre and loosing 8-10mins on the bike. I ended up with a 4.37 but of that was a 30min:39sec swim, 2hr:33min bike and 1hr:28min run. Suggesting without the flat it would have been a pretty good race. Next up was Outlaw holkham which this year was national chaps. In 2022 I was 3rd in my AG so knew the course so was hoping for a OK race. The result was a 4:33:22 (32min swim, 2:25bike, 1.31run). Not a great day with 7th in AG but I would say a day with no drama but also no fireworks. Just felt a bit flat but it was another in the bank and a good block of training so time to step it up for next race 70.3 Poznan.

Poland here we come!

Although I have done 9 Ironman and many marathons and a lot of half marathons I have done in the scheme of things very few 70.3s outside of those in the UK. They have really just been used as training for IM full with the exception being 2 events in Samorin (Challenge Champs), 70.3 Swiz, and a half Challenge Salou. So I was looking forwards to the race and was in good shape in fact the lights I had been (68/69kg) and was injury free with even the back and the glute issues going into hiding.

We had a great build going into the race but on the week going out I had picked up some bug and had spent a few days with gut and poop issue. However, 3 days before we went out it had got out my system so really just needed to re-feed.

TRAVEL MADNESS

We where flying out of the UK the day before registration and we had a 3hr flight delay the result was we had no pre-paid car to pick up when we arrived as the rental office had closed. So we had to find a cab and we were lucky and ended up with a great driver. We had a great hotel (Saint Martin Residence by Y3 Hotels) that was pretty close to the centre but also just a walk away from registration. Despite not getting to the hotel until after 1pm and a mega day of travel we had arrived, and as we all want the bike was undamaged but would need to put it together in after registration and some work (Even this like many races are tagged onto what are business trips covering food law and regulations).

After registration at the expo centre in Poznan (the same place race finishes) we put the bike together then headed out to bike racking. In hindsight I wish I had put the run bag in straight after registration as after dropping the bike which was totally different place (some 30mins drive) we had then to come back to drop the run bag.

So after you arrive at the checkin just on the outskirts (yes you need a hire car in my view and makes race morning also much less stressful) there is a massive transition. With the exception of IM Mallorca this maybe the longest transition I have seen and all uphill when you get out of the swim (see pics above – That shows about a 3rd of the transition distance)

RACE DAY

Race morning was all good as start was about 9ish and we had already considered the route the day before. In essence you cannot pack in the same car park on the day of the event, which is some sort of outdoor hotel place. However, if you stop just a few hundred meters from the race start entrance you can park up on the side of the road. It’s pretty busy but enough spaces provided you get there say 30mins before your bike access closes.

At the venue there are facilities for coffee, good space for warm-up and toilets. There was also an 5i50 (1.5k swim, 40k bike, 10k run) event that set off before the 70.3 so gave a good view of swim route. Suggest bringing something to sit on and a some drinks etc as you’re sitting around with not many seats before race start. If it was a rainy day would have been a tough start so consider something warm and umbrella etc if its forecast rain (for us weather was perfect).

So I had racked and was ready. I had some gut problems again so had taken on little food on race morning but was here in Poznan so decided to roll the dice hoping gut issues that had been with me the week or so running into the race would go.

SWIM START

The swim was supposed to be by AG and self selected but it ended up being a free for all with groups in 6-8 getting released into the water. This was my 1st mistake of the day and I wish I had got into the start pen a good 5-10mins earlier but hey maybe they told everyone this in the race briefing which I did not attend due to the hectic pre-race drama.

Into the water and we were off. Felt pretty good and was hoping for a 30min swim but as always I never know how it’s going to be despite pool times saying I should be swimming 27mins easy. However, after my 30min swim at Grafman half a few months earlier I thought it would be a good one. Lots of bodies to pass due to late getting in the water but was pretty easy to sight and felt good all throughout the swim.

Out of the water was another 32min swim which I guess is just what it is but was ok with it as was no great swim but also no disaster. Off to the mega transition to grab the bike. I grabbed the bike and off out of transition. A tip here is don’t try to jump on the bike until you get past and just around the corner of the bike exit inflatable. Many tried on the bank up or on as soon at the inflatable and they were all over the place. Just after the inflatable was a mini downhill so you could get on the bike freewheel down and slip the feet into the shoes when ready.

Swim split: 32min (7th AG)

BIKE START

I was back from the main guys because of the dumb late start to the swim so had to work hard for 1st 15-20mins to get towards any riders close to exceeding 40kph on the bike. However, the roads were pretty good and by 20-30mins in much of the riding was solo and there was a good presence of draft busting motos. So where any mini-packs had appeared the moto did a great job of stopping the cheating draft packs.

By 40mins in I was settled and the gut issues had gone so finally managed to get a gel into me and some fluids. Watching the speed and 225/230w was keeping me above 40kph and was below 240w I was aiming for for the race so decided to hold at this and only push if below 40kph with the aim of saving a little more for the run knowing my feeling pre and early race was not optimal.

The rest of the bike was uneventful and I was feeling strong towards the end. I had for note made some changes before this race to bike set-up which included altered cockpit and also a bottle down the front of the tri-suit. I will say take care with the bottle. If the bottle is to large or you push to close to the front of the suit its worse aerodynamically from what I found in testing. I believe if it pulls open the front of the trisuit it turns it into a parachute. All in all the changes gave about 10-12w which is a big saving in what you need to put out to maintain the same speed.

Bike split: 2hr 12min (3rd AG)

All about the run!

As they say bike for show and run for dough..Well coming into T2 I could not find the bike must have burnt at least 90s here. I asked officials but zero help so in the end I just stuck it on a rail and then they decided to help by telling me not there. Eventually, I found it but was fuming at myself for such a school boy error. I had looked at where the bike was and even take a photo when I put in but just had a complete blank when I entered T2. I guess these things happen.

So out I shot fuming at wasted time. However, my run legs had shown up and I quickly settled into pace and after 1st lap the wife told me I was in 4th so I was motivated to keep after it. By the last of the 3 laps I was either 1st or 2nd according to the wife but you never know as people could still to be come in. I tried to push over last lap but felt some cramping kick in so had to hold back as I knew I was under fulled and hydrated and that was a recipe for a walk which can loose you time very quickly. I made it over the line in what looked like 4hrs 20mins a time a thought could win me or at least get me on the podium for AG.

Run Split: 1hr 26min (2nd AG)

QUALIFIED – 70.3 WORLDS

Come the end I walked away with a 4hr 20min overall race. I wasted a good few mins with mistakes and a slow swim so a 4.15 looks like what would be best outcome on a great day so its a nice starting position to come from.

This image has an empty alt attribute; its file name is AWARDS-2ND.jpg

The final result was 2nd overall in my AG no doubt loosing the win with a sloppy transition but I was pretty happy as given the race numbers in my and others groups I was likely top 3 in the AG would be offered a place at the worlds.

We had to come back on the evening to see if we had a spot and like all world chaps you had to be ready to pay. I managed to got the 1st spot on offer for my AG as the guy who had won was a vet of the 70.3 racing and turned down his spot.

It was a great experience and just again gives some great lessons in a sport that you keep learning from (Get in front of swim, ensure you know transitions, fuel, fuel, fuel, and finally don’t try to out pace best training efforts).

This which I think maybe one of the very 1st options for qualifying was really useful as it allows then for a really open next 12 months to plan training, comps and also accommodation. I have a lot of business clients in NZ/AUS and been holding off going for some years so this will make for a great work an holiday trip and most of all to visit my sister who is based in NZ after many years.

What’s next?

Next up is a solid block of winter training with a bike specific focus and try not to put on too many lbs. I normally book in a few very early year half marathons to keep some focus but I need to get some scans done to see what’s going on with my back and glute as its still not 100% and will need to be to break the podium over in NZ. So thanks for taking the time of reading and I hope the blog provides some insight for those of you doing Poznan as it really was a great event especially if you don’t want another draft feast that much of IM events have now become. Have a great xmas and hope to see you on course in 2024

Challenge Salou 2019

Early season starter…

After a shit past 2 years with broken back then broken clavicle destroying the seasons it was good to get back to racing after a long recovery and winters training.

The goal was to qualify for the Challenge Championship and to play it safe on the efforts to not blow up. So some limits for the bike and run where put in place pre-event and other than a big mechanical I should have a safe ride into the top 5 to secure a place come June.

Fig 1. One the beach

Fig 1. On the beach

PRE-RACE

We had an apartment close to the race start and that made for an easy time getting to and from registration and the event. It’s the key to a de-stressed race and if you can do it the closer to the race start the better. Post the bike unpack had a few issues with the stem but the mechanic at the expo fixed no problem (panic over). I was out a few days before the race and had some time to check out the road conditions and some parts of the course. However, come the race briefing it was all getting a bit messy with a change in the bike course (no 3 laps rather than 4) from the previous year the explanation at the briefing was a joke. No one had a clue what was going on or how it was all going to run on the day. Despite the concern the bike course on the day was pretty clear.

The day before the race the was to be an early morning organised swim of the course. However, the water was so choppy it was cancelled as they could not get the canoes out or to stay upright. The discussion was possible swim cancellation come race morning. At the race briefing we where told we would be informed by email over night or on the morning of the race.

RACE-DAY

The race start was 8.20am (that’s right a sleep in) so we set the alarm for 6.20 to get some food in and then to make our way to the race start. The transition was nicely organised and lots of space to get in and have a good check over the bikes and to look over race bags. Post bike check there was time to have a good warm-up running around the car park. However, one issue is very few toilets. Although I didn’t need them one of the guys I was sharing with did and it was a big wait, so anyone thinking of doing the event build this into your morning schedule.

8.10am and made my way to the AG start. The water did not look inviting and was very choppy. I though the start would have been a wave start so it was a shock when all athletes entered the water in one go.

THE SWIM [Time 36:48]

The start of the swim ended up a real push up there was the waves to contend with and then had my hat and goggles pulled of (the 1st for me). However, you just have to get on with it and plough on (advice – start on the left of the pack and get close to the right of the AG pen before the start as you get moved through a small gate down towards the water before the gun).

Fig 1. Out of the mixer...

Fig 2. Out of the mixer less a cap but at least I managed to get goggles back on.

 

The swim was the shape of the letter ‘P’ and as you where due to tune back on yourself it was very very difficult to see the last buoy and this resulted on a pack of about 30-40 athletes swimming straight to the shore. The result would be at least curing of 300m from the swim. I email challenge about this and will see what happened to these athletes. However, for me I could not take the risk of a DQ and thus had to sit up in the water to spot the one but last buoy (more lost time). I found it but was hard swimming the opposite way from the pack heading to the beach.

Reaching the beach we could hear a whistle as athletes where getting out of the water up and down the sea front due to the swell.

Once up onto the beach I could see 35 mins had passed a good 6 mins of planned swim and a time that’s about a recovery swim for me. So was a bit stressed but had to stick to the bike plan and just refocused back in T1. Through transition was fine and out onto the bike.

THE BIKE  [Time 2:29:39]

The idea was to hold 240-250w (np) over the whole bike so that I could run a low 1.20 Half marathon. This should have given me a 2hr 18min (ish) but was based on the old course and average wind conditions. The course was very windy with some long drags up the dual carriageway. Anyway stuck to the plan irrespective of the time with a slight mechanical being the only eventful negative (chain came off about 1min to slip back on).

 

Fig 3. Getting ready for the transition.

Fig 3. Getting ready for the transition.

 

Desperate for a pee on the last lap of the bike but just could not go and given the deficit was not going to stop. By the run it wore off so was the right choice to push on.

The final watts where spot on 245w and legs felt fine defiantly undercooked, but that was the plan and was then hoping for a solid run.

THE RUN  [Time 1:22:18]

It was starting to pick up in temp and the run was a 3 loop course with headwind on the way out. But felt strong and dialed into 3.50/km pace early on with only a few sloppy km’s when dodging the other runners out on course. Had a good run and could have pushed much more but the goal was no risks and snag a top 5 qualifying spot.

Fig 4. Getting hot on the run.

Fig 4. Getting hot on the run.

Crossing the line felt like I had lots in me and that was a great feeling. Grabbed the medal and back to apartment for shower and check my results before heading back to watch my flatmates finish out the day.

POST RACE  [Overall Time 4:34:46]

Once back I could see I was second in AG and that meant the job was done without too much damage so I could be soon back into training.

Fig 5. Over the line time to chill

Fig 5. Over the line time to chill

Overall a good race and well organised although the race briefing could have been done much better. Would defiantly advise getting out there a few days before the even to try out some of the bike course. Would also advise if possible (for us it was not) to also try out the swim. If it’s choppy given the mass start it can be a real washing machine at the start, but if you expect it you can position yourself at the start in a good position.

Fig 6. Thanks for the memories

Fig 6. Thanks for the memories

 

Next stop ‘The Championship’ and to open up full effort on the bike and run…

 

Ironman 70.3 rapperswil-jona

The bike was tough and climbs long, with some  lasting over a 7km and at places a 13% gradient.

 

Apologies for the delay in posting up this race report but work has been pretty hectic although that has not resulted in any reduction in the training. So back to race…

Switzerland…Always sounds beautiful but I had a shocker getting there. It was an very early flight out of the UK, so had to leave the house at about 3am – so everything packed and had airport parking at the terminal.

However, arrived in plenty of time but on route from the car park to the check-in desk, a few hundred meters I had dropped my wallet. PANICK stations. Its 5am surely no one would have picked it up and kept hold of it especially with only about £10 in there. But sure enough in the minutes of realising and going back to the car pack the wallet was gone and no one had handed one in. As you know the headache is the loss of all your cards.

I needed the wallet to pay for the bike check-in and of course no one was awake at that time to bail me out and I needed to cancel all my cards. That was the start of the day. Next one of the guys I was with was overweight for bike check-in so we had to try to sort his case and time was ticking.

Enough of the drama, we eventually made it to the hotel but could not check-in for a few hours so decided to put our bikes back together. One we checked in we would go for a ride to shake out the legs. Only 20mins out and there was a thunderstorm – it was so heavy we had hide under a garage from the lightening. Was someone trying to tell us something?

Next morning one of the guy’s bike was not right and an issue with the headset would mean no race start unless he could get it fixed. So needed to try and get the race mechanics to fix it. They could not so he was in search of another mechanic and that would mean wandering about in the 30oC sun for a few hours. Then just to add more insult later in the day for bike checking we had didn’t have all the bags we needed so had to do another 40mins round trip on the bikes to collect 2 empty bags from our hotel so we could rack the bikes. What crap race prep, lots of dehydration and stress all what you don’t need pre race day.

By the end of the day we had checked in and the bike was fixed, so we would all be racing the next morning. That left some panic re-hydration and not much time to sit with the feet up.

 

RACE MORNING

Race day was going to be hot peaking at >30+ oC, and as an old guy I would be going later in the day, but in our group we had age ranges from 21> up so we still needed to be at the race early. Race morning bike check and warm up all went great so a big relief.

The swim was wave starts and you self selected within your wave for time (I selected sub 30mins). My swim was just OK but again not fantastic at 31Mins. Not sure what’s going on with my open water swim in these early season races as not reflecting the improved pools times. But will keep at it and make the weekly outdoor session a regular thing from now until Kalmar.

Transition is longish but pretty straight forwards but I am typically sluggish on transitions and this one was no different where I was about 1min down from top age-groupers. Once onto the bike it was head down for what was going to be a tough race with climbs and the heat and also lots of early age groupers out on the course to get around.

 

CLIMBS & CRAMPS

The bike was tough and the climbs where long with some for sure lasting over a 7km stretch and at places 13% gradient. However, I paced it well and as planned just slightly under a NP of 240w with the aim of a strong low 1.20s half marathon run on the cards. My bike as a 2.33 and the T2 was also fine as usual.

bike

Off the bike felt pretty good then 1-2km at race pace (4min/km) in I got cramping in quads and hamstrings. This is very rare for me as pre-race prep and nutrition is normally on-point; so I can only put this down to all the time spent in the heat in the days leading up to race day. Unfortunately, the situation did not improve as the run progressed so it was a case of managing it by continuing with nutrition and keeping pace just under where the cramps would kick in.

 

Run

To be honest the run was brutal and ended up running the whole run with severe cramps. I knew if I stopped I would not be able to start again so just kept on at circa 4.25/4.30 pace. The only exceptions was at what is know as the ‘stairway to heaven’ a series of steps in the centre of town you have to climb twice during the run.

stairway

There are maybe 50/60 steps and when you have cramp that’s some painful shit. After the steps you have a slight downhill and that allowed me to force the legs to get going again and just grin and bare the pain.

70.3 SWISS

 

My run was a 1hr 32min, which was about 10mins short of where I should have been and would have given me around top 5 in the age group. But you have what you have on the day and I was proud of myself for pushing through when I could have so easily walked. I learned some good lessons from the race:

 

  1. Make the day before the race a true rest day
  2. Stay our of the heat
  3. Make sure you hydrate and fuel pre-race
  4. Always have another plan or 2 ready in case your day becomes a hard one.
  5. Never give up. You can be surprised what you can put up with if mentally your willing to go all in and visit some mental suffering.

 

My 4.44 was almost 20mins slower than a 70.3 just a few weeks before but I was still pretty happy with the result as I had given my all. The only downside was what had I done to myself regarding recovery time. In the end these 70.3s are only sharpeners for my Ironman races, and there is the choice of how hard to push and how quick you can get back to solid IM sessions.

 

bite the lip

This was a good few weeks ago now and I am fully back into IM training in the UK heat wave. At the time of writing I have 5-6 weeks before IM Kalmar one of the A races for the year. Although I hate that term as when you toe the line of any race you should be giving your all – I see A/B/C race categorisation more about what sore of form your in at that point in the season than the importance of the race.

I can recommend IM 70.3 Switzerland to anyone it’s a real honest race and tough – you earn you post race goodies for sure and no one get over those climbs easy.

For me it’s back into the final few weeks of long bikes, brick sessions and some final dieting for Kalmar. I am really looking forward to the race and enter it in best shape since getting into this sport.

Whatever, your plans for the season I wish you the best!

 

Outlaw Half 2018 – 1st triathlon of the year!

It was a great race for early season and reflective of the hard work and new coaching over the past few months.

 

Since my bike crash last year there have been ups and downs in the recovery process and lots of appointments to get a diagnosis and some treatment. But am on the mend despite some challenges remaining when I do tough swim sessions – but we push on.

Other news is that from December 2017 I took on a new coach (Mark Livesey, Xhale #bricksession podcast) to help me prep for my ‘A Race’ for 2018, which is Ironman Kalmar in August. Mark is a sub-9hr Kalmar Ironman so no one better to talk from experience in prep for this event.

Since the start of the coaching it’s been on a new level of difficulty and to begin with didn’t think I could stick with the intensity of some of the session. As a scientist sometimes you need to switch of the analytical brain and just run with the process. 

The last 5-6 months have been intense and I have had some of the best sessions ever in my triathlon training. The biggest challenges have been on the bike and sticking with it has been tough but the results speak for themselves in what you can push though in sessions. 

So as per usual the outlaw half is the pre-season warn up for me as other years and it was a case of lets see how far we have come and hoping for no mechanicals as I had in 2017. 

RACE DAY

A real early start was on the cards for Sunday morning as I managed to scrape into the elite wave so it was a 6.10am start. So I planned my time based on the other years to get to the event and to give about 45 mins warp-up. So up and rise at 4am for a pre-race breakfast then to make race for 5.10-5.15. However, we got stuck in queue of cars for over 10mins at the turn in to the national water sports centre so it was rush about time as there is a walk from parking to the event and bike racking. 

Just about managed to get bike set up and wetsuit on and it was time to rush over to the water with little time pre-race start and no warm-up. 

Figure 1. Not the best swim

Figure 1. Not the best swim

Swim was not great in-fact 3 mins slower (32min 42secs) than my 2017 time, despite some great pool work over the last few weeks. Maybe the lack of warm-up, not sure; but was pretty unhappy about the swim. Once out of the water and into transition the woes continued with my visor shooting of the helmet before I could exit transition loosing me a bit more time. All-in-all I think the swim plus T1 lost me a potential 5-6mins of what where my  pre-race goal times. 

I had to just stick this to the back of my mind, relax and just concentrate on the controllable (aka the bike and run). 

BIKE

I know the course quite well and was ready for a solid bike with new found strength from all the new bike session and was aiming at 240-250w over the course. I had no idea what this would give me time wise but that was the effort I was going to put in to leave me with some legs for a strong run. 

Figure 2. Pulling back time from the swim with a solid bike

Figure 2. Pulling back time from the swim with a solid bike

I took a few more risks in the race nutrition this year with less hydration during the bike but still a good intake of carbs. As anyone who knows the finish to the outlaw half is hideous with gravel, speed bumps and pothole track making for a bike accident waiting to happen. Luckily no casualty for me but it does impact your overall time. However, looking at the power file post race I managed to keep effort up over this section. 

The only downside of the bike was drafting. I had a guy hanging off the back of me and one other rider the whole way around the course. We where in TT position and I would look back and he was sitting up drafting the shit out of us. This is so frustrating as there was nothing you can do to really stop this – you can say “get the F*~k off me,” but if they keep at it and marshals won’t intervene then that’s the way it goes.

Figure 3. Data showing well paced bike power

Figure 3. Data showing well paced bike power

Despite this frustration I had a strong bike at 2hrs 26mins 45seconds and despite hitting 250w np (240w average) – I felt pretty strong and ready for the run. 

THE RUN

Quick T2 and out onto the run. I had 4 gels with me, and fluids are of easy access on the course. The aim was a Gel every 20Mins and fluids when I can.  The goal for the day was circa 3.55min/km and I would try to stick to that best I could. I was pretty much on track and felt good but by second lap a lot of AGs where now on the course and this slowed down passing as the pathways around the course other than the lap around the lake are pretty tight. 

Figure 4. Onto the run and holding onto a good pace

Figure 4. Onto the run and holding onto a good pace

One thing I noticed was my trisuit…I have always used a race number holder that I can Velcro onto the back of my trisuit for many years to reduce the drag you get from then if not flat against your body (i.e. resulting in lost time). I had placed the rough Velcro on the race number and soft on my suit and it should have been vice versa (brain fart).

Figure 5. An expensive mistake when you put the rough velcro on the wrong way around ;-)

Figure 5. An expensive mistake when you put the rough velcro on the wrong way around 😉

I looked down at end of 1st lap as my number had started to slip to the side of me and notice 2 big rips in the front of my suit. With running the Velcro had shredded my race suit and any second the old meat and 2 veg could have been waving to the crowd if the rips got any higher. You just got to laugh – I pushed the race number down a bit to proven that and importantly to hide any accidents ha.

Figure 6. Nice effort on the run

Figure 6. Nice effort on the run

 

Needless to say I survived the run with a 1hr 23min 21sec half marathon. 

SUMMARY

It was a great race for early season and reflective of the hard work and new coaching over the past few months. My overall time was 4hr 28min 49secs, which was a new PB on the course and given the poor swim I am getting closer to breaking the 4hr 20min mark, which is need to guarantee the AG win and get into the top 10. 

Figure 7. That finish line feeling (no mechanicals ye me)

Figure 7. That finish line feeling (no mechanicals ye me)

 

The swim for sure hurt my race and lost me the AG win by less than 2 mins but I was happy with the performance and a top 20 finish. 

Next stop in 3 weeks is IM 70.3 Switzerland so will be aiming to sort the swim out on route for the main race of the year in August. 

I hope you guys are having a great start to the season and remember consistency build results. 

Ironman Florida 2017: Take 2

It has been sometime since my last write up but it’s been a really tough few months…

 

End of September I was involved in a bike accident where some idiot decided it was ok to reverse around a blind bend at the bottom of a hill with no signs or warnings he was doing so. I was out for a 4-hour ride and was the one who was his victim…

The result of the crash was double compression fracture of my spine (something I didn’t fund out until 3 weeks after the crash) as well as all the usual niceness of whiplash and bruising. I guess it was on the cards given the arseholes on the road and never been involved in a ‘real’ accident;  but when you’re building for an Ironman, accidents are a true disaster. In addition to that as a stress I have just moved to the other end of the UK and unfortunately for the family I was as much use as a chocolate fireguard in helping move.

 

Figure 1. Enjoying the removal of neck brace before finding out I have a compression fracture of T4/T5

Figure 1. Enjoying the removal of neck brace before finding out I have a compression fracture of T4/T5

 

Needless to say I have been and continue to have lots of issues with my back and neck, which has not fully healed so next stop, will be a MRI. In the interim I have been trying to get back into some training (approved by the orthopaedic consultant) after almost no training for 3-4 weeks post-crash. As I write this part of the blog I am 4 weeks out from Florida and have been trying to regain some lost form and have put in a few good rides and painful runs and swims (I have issues taking a deep breath due to injuries).

I have 4 weeks and ideally squeeze in 2 big days over the next pre-taper 2 weeks. Tomorrow and the following weekend will be big days and got to say am nervous as anything over 90mins (and any swim) has been leading to sleepless nights due to back and neck pains. However, as we all know once you have signed up for an Ironman the lure is difficult for reasons of costs (flights, entry already all paid for) and in my case I wanted to make the season worth it as had not beat my IM best despite spending a big winter and early summer getting in very good shape pre-taper for my main race at IM Frankfurt. I know I’m not the only one who feels the pressure to validate a season of hard training but maybe not the best idea.

Sometimes I feel the whole thing is madness as if the event was low cost and in UK I would have dropped out, as health is more important. I would never advise my athletes to do what I am doing in continuing to train when I should be 100% focused on recovery and getting my injuries resolved. So with making that decisions let’s turn back to Ironman Florida.

 

FLORIDA – Turn that frown upside down

In 2014 on a road bike, on the early stages of my Ironman journey and on the heels of a major storm I completed IM Florida. Back then there was no swim (a first I think is 14 years of the events history) due to the very bad weather. The race from recall was OK as it was pretty flat and not too hot, and despite a few punctures I enjoyed the ride and the marathon.

Flat and fast is what I love and given this time I will be a stronger biker (my race pace was my FTP back in 2014) I hope to at least crank out a better bike than my 5hr 53min bike from 2014…

 

RACE READY? SORT OF…

In the run up to IM Florida I had my issues as above. However, in the 4 weeks prior to IM I managed to get in some good sessions although only 1 bike lasting 4hr 30mins I was ready to at a minimum get around the course.

In the run up to the race felt pretty calm and had a great shortened taper thanks to Dr Garry at SportsTest and made it through without any sign of a cold which has always been an issue. I was checked in and all prepped for race morning no problem. Come race morning I was up at 4.50am food in and then off to drop transition bags and make sure bike was in one piece and fully loaded and race ready.

Figure 2: Up and adam ready for the day ahead!

Figure 2: Up and adam ready for the day ahead!

 

Check in was fine and made it down into the swim start and slotted into the sub 1-hr group. Swim was always going to be a bit choppy and it’s a strange old swim as the level of the water remains shallow for a good 100-150m from entry so you have a few meters where you can dolphin and the rest your wading out. The 1st lab was fine and I was a little cautious on my effort as swimming had been causing the most issues in my back (t4/t5) where the fractures had happened from the crash. Although I had done bike to run brick work during training I had done no swim bike and was just hoping all would be OK. After getting in for lap 2 the orange markers had significantly shifted.

Figure 3: The start of the day and end of lap one.

Figure 3: The start of the day and end of lap one.

I don’t know if they had become untethered but a lot of people had began to swim out very wide away from the direct line to 1st turning buoy (was red). I asked a few others who where also lost wondering what was going on but no one knew so I decided just to head for the red buoy and if the wrong line the refs in the water would tell me. It was the right choice but the dicking abut burnt some time but as long as I got out and the back was in one piece it would be a thumbs up.

Swim [1hr 05mins].

 

TRANSITIONS

I don’t often talk about transitions but Florida is 100% on the ball – yes it’s a long transition from beach to change to bike and you cannot have your shoes on the bike but the staff are all over ready to make sure your get to your bike. In my situation I was very near the transition exit making finding the bike easy and when you get to the change tent the volunteers are waiting for you with your bike change bag. No mean feat with 3000 athletes. Similar, getting of the bike you had over your bike as you cross the line and the volunteers rack and also hand you your run bag making for a super smooth transition. Other IM events could learn a lot from Florida.

 

BIKE – TIME TO GET REAL. 

Following the weather it was forecast to peak at about 3 hours into the bike at 80of but very little wind so real feel of 90oF. For me I was not concerned but I knew if would be a factor on the run, so hydration pre and post swim as well as on the bike would be key. Got to say I felt good on the bike on the lead out and perhaps a bit to over eager with exceeding my race watts by 10-15watts. That would be fine in a cool European event but given the heat in Florida I wanted to ease off to make sure I was leaving some in the tank for the run. I also had done only one long bike in 12 weeks leading up to the race so what was in the legs I didn’t know.

Figure 3: Time to hold the aero and get head in the game.

Figure 4: Time to hold the aero and get head in the game.

After the 1st hour I had settled in and from where I was after the 1st hour I didn’t see any drafting, which is what Florida has had a reputation for. I don’t know if this was due to increased marshalling or some change in the way age groups are now approaching races but it was useful and allowed me just to think about my own performance without to much surging etc.

Out on the course my mind was on 2 things .1 holding aero position and 2. Nutrition, nutrition, nutrition. I try to get in at least 1000mls an hour although I know I will sweat more than this. I have been up to 1200mls/hr previously but just not had enough time to get in the sessions to adapt. However, as long as I can hold my aero position I can get away with lower watts for a better return in speed (note: my CDA for Florida was 0.223 m^2).

Over the last 30Mins I was beginning to feel the ride become a bit more of an effort than the ease the rest of the race so held back another 5watts, hoping it would leave me with some legs for the run.

Bike time [4hrs 53mins]

 

INTO THE FIRE…

Dam, Dam hot…That’s the summary for the Florida run. I jumped of the bike out of transition and have to say felt ok and tried to settle into a 4.40-4.45mi/kg pace of running and until about 14/15k (See Figure x.x) I was bang just under a 4.35average (to get me under a 3.15 marathon and circa 9hr 20Min IM based on the days swim/bike– p.s. that would have given me second or 3rd in age group and kona slot) then the heat (or maybe just the lack of training) started to kick in….

Figure 5: Feeling good on the run well at least to 14km ha

Figure 5: Feeling good on the run well at least to 14km ha

 

The rest of the run was ok high and lows but manageable but could not hold the speed and hard to keep body temp down despite lots of ice at aid stations and remaining hydrated. I had not done anywhere near enough the acclimatisation work I had done for Frankfurt and I could feel that on the day. Frankfurt’s peak heat was higher than Florida but I felt easier at Frankfurt heat wise so something I can cope with but need to do the right preparation.

Figure 6: Hot hot hot...even from the start.

Figure 6: Hot hot hot…even from the start.

So the run became a case of grinding it out but with no real walks of shame only walking the aid stations after about 15k I was pretty happy to make it through, given the last few months of not even knowing if I would make the start line.

So come the end of the run there was the lovely finish shoot and unlike in 2014 I finished in the sunlight and was great to see the family and my Mam who had come over for her 70th birthday. Despite nipping under the 4Hr mark for the run I was well away from the 3hr 27min run I did in 2014, which if I could have put together on the day would have given me my goal of a Kona slot. But these things are here to tease but a sign for me that I have it in me.

Figure 7: Not long after this one the shit hit the fan.

Figure 7: Not long after this one the shit hit the fan.

Post analysis I improved from 2014 but a poor run and lack of training let me down on the day and although I didn’t aim for Kona on this race but a finish holding together my run from 2014 would have got me to the island. There have been improvements since 2014 results but the only number that really matter are 1-4 i.e. the finishing slots guaranteed to get you to Kona and that’s got to be the goal again for 2018.

  • 16th Age group (Up from 52 in 2014)
  • 96th Overall (Up from 275 in 2014)

Overall IM Florida 2017 [10hr 6min]

Figure 8: On the way to ice-cream and beer

Figure 8: On the way to ice-cream and beer

 

SUMMARY – A Year to forget or remember!

I have had a great year of training but a crap year for results. I am sure everyone has them but you always are looking for validation of your efforts but you have to look to your long-term goals, evaluate and fix what maybe broken in your strategy. You will always get those looking to the failure in a result or you not achieving x but every season and indeed every race brings new insight. The application of that insight to you micro, macro cycles in training, your diet and recovery are all key.

The pro’s for this year for me is I have finally understood how to acclimatise for the heat that’s to Frankfurt. 3 weeks having a mix of steam/sauna and hot baths post training do the job. I am never going to be an optimal athlete in the heat as I carry too much muscle and simple thermodynamics come into play here. However, managing and still performing to ‘my’ best ability in hot conditions is key to a good performance if not the fastest race.

I also believe a shortened taper works best for me. I felt so much better going into Florida than any other IM, so despite the lack of long bikes I think I had a good race.

Negatives of the year have been my 1st real bike crash and I am writing this second part of my blog a week post IM Florida and another night of poor sleep due to continued back pain. I am in for my MRI and hopefully the issue is just muscular and I just need time post the fractures. I will keep up with the physio and osteopath sessions and the latter are a massive help.

Although the race times for various reasons of health have not been fantastic I have learned this season and become stronger on my bike. It’s the start of the off-season and I’ve had a week of very little post Florida so I guess its time to get back on it. It’s been a busy work year from the day job and setting up some other projects but some very exciting stuff in the pipeline for 2018.

“Wishing you guys a very happy xmas and all the best for your winter training!”

 

 

IRONMAN FRANKFURT: COLD’s, MED TENT & 32oC OF JOY!

Roll on July 9th

That was the thought process in the months leading up to Ironman Frankfurt. I felt ready and was shooting out some great training sessions as well as some long training hours, effort and coin on route to what I though would be a big PB.

Pre-race blues!

One thing that seems to be common across those involved in long course triathlon is the dreaded taper illness. In 2016 I was victim and ended up ill pre-Austria making me jump into Ironman Barcelona to validate my years efforts, which I did with a PB. However, I was hoping I would be able to avoid such issues this year but for those following me on twitter (@marktallonphd) a week out I ended up with a bacterial chest and throat infection – so out came the anti-biotics. It was a case of fingers crossed that I would be ready for race day!

T-Minus 48Hours

What a week…So a week out I picked up the illness and pretty much did nothing training wise other than try to recover for race day. Then day of flying out I was told my grandmother died – so some icing for the shit cake I was dealing with. There was also a load of work stuff to deal with for both wife, and myself but maybe go into that in another blog.

As you guys know you invest not only significant time but also cash into preparing for an Ironman. Physio, bike kit, nutrition, coaching, flights, hotel, entrance fees all add up to £1000’s of cash. So many of us go against what we know is right i.e. to pull out. I would never advise an athlete to race when ill other than head cold but once on the chest and green chunks there are some real health dangers to racing like that – so I must be a bit of a nob as still raced.

48hours out and I decided I would race and I needed to get my head into the right space. Before I get into the story of the race the goal was sub hr swim, 4hr 45min bike and a 3.10run – all on the cards based off my training leading up.

Bike Check

For those who don’t know the swim start and T1 are across the city from T2 for Ironman Frankfurt. So the day before the race you need to grab your bike to get checked in by taking your bike onto a bus with the other 3116 registered athletes. The bus journey was about 40mins and as you can see by the pick the queues are pretty big and at over 30oC you’re sweating your nuts off for about 30mins before getting on-board. I have to say the operation is slick and there are lots of busses so don’t stress about getting to racking in the 1st bus to go.

Figure 1. Bike queue for getting the ride to T1

Figure 1. Bike queue for getting the ride to T1 – All around the block…

What I would say is for those of you who are staying near the city and my not get an opportunity to try out the swim is to bring some swim kit so after racking your bike you can get on the swim course. Again getting back into Frankfurt is hassle free as lots of busses on for the return journey.

 

RACE DAY

One of my previous issues during Ironman was getting my ass out of bed in the Morning in enough time to make sure I was not rushing to race start and could get a warm-up in. This time set my clock early so we where out of the door 4.35am to get the bus (yes you can bring family) to Swim start (T1 opens at 5am). I got there in good time to check over the bike and load food and drink for the day and managed to get into the water for a good 10min warm-up. The lake is stunning, very flat and easy to see the markers, so I stuck my self into the sub hour group.

Swim [1hr 46seconds]

Prior to the start of the swim I felt pretty good. I was still coughing but didn’t feel to bad and had completed the antibiotics the day before the race and had a good sleep. Got into the swim which is a wave start and there seemed to be lots of space. In hindsight I wish I had been a bit more aggressive but was not sure how I would feel. In the end was an OK swim and felt pretty comfortable post swim.

The transition was a long run up to the bikes and changing area. I had already scoped it out pre race so I knew what was to come. I had no issues during transition and out on the bike in ok time (T1 = 6min 46seconds).

 

Bike [4hr 57min 18seconds]

The bike was short this year by a supposed 3km (My Garmin says 6k). Like all Ironman the bike is a make or brake for the rest of the event and I was looking forwards to it after some great rides in training. After the 1st 10k my power was down about 20watts from target effort and this was the concern – what impact of the illness. However, I had decided whatever happens I would finish the race and work as hard as was comfortable. Despite not being able to hold a higher power I enjoyed the bike. There was very few out on the course and that would mean I only saw one instance of drafting – so a real honest course – just how Ironman should be.

Figure 2. Out on the bike and into the fryer.

Figure 2. Out on the bike and into the fryer.

A few tips for those of you that might be interested in doing Frankfurt. There are a few places with cobbles and these are real boneshakers. I used 28c wheels for the race and 90psi to try to absorb some of the shakes but lost my chain over one of the sections. So key for the cobbles is to keep spinning the legs as your go over them as any slack in the chain when not pedalling can make the chain more likely to jump off.

Figure 3. Frankfurt cobbles, shake rattle and roll.

Figure 3. Frankfurt cobbles, shake rattle and roll.

Over the second half of the course I dropped another 6 watts but on the plus side did get in all my nutrition / fluid on the day, which was a concern as antibiotics can ruin gut function. This was key as mid bike the temp was already heating up to a toasty 32oC. I had done 10 days pre race heat acclimatisation work and got to say it worked a treat as even with a TT helmet on I did not feel fried.

Coming off the bike I was ready to get a quick transition and had feet out of the shoes ready to hand my bike to waiting staff. Once off the bike I ran to my bag (which I had market with black permanent marker to ensure it stood out from the other bags). On arriving at my race number the bag was gone from the hook (Yep fucked off is an understatement). I called a member of staff over to help out but they where as useful as a chocolate fireguard – after some running around I found it about 5 meters away under another rack. Clearly someone must have picked up the wrong bag realised it and dumped it (Thanks). Panic over but maybe 1-2mins lost resulting in a 4min transition when you could do this in 2mins.

Figure 5. Out of T2 ready to attack the sweltering run.

Figure 4. Out of T2 ready to attack the sweltering run.

Run [3hr 57min 21seconds]

Out onto the run a felt OK (As good as you can feel post bike leg) and tried to set off at pre planned 4.20/4.25 min.km pace. After 5km this felt tough and the cough was back in full effect so I slowed it down trying to hold around 4.45min/km. Despite averaging this up until 24/25km into the run the cough was constant and the next thing I was laid on the floor then being carried of to the med tent. After about 15mins in the med tent I was allowed to go (I had blacked out due to low blood pressure from the coughing).

Figure 6. Never quit no matter what!

Figure 5. Post med tent back to work – Never quit no matter what!

By the time I got running I had lost about 20mins (Stuck the run splits at the end of the blog for those interested). However, after dropping out at Austria in 2016 I promised I would never quit another Ironman, so on I went and pushed as much as I could holding around 5min/km pace over the rest of the course. I guess without the stop I would have been around the 3.30marathon time, which would have been all things considered and OK race and a PB.

Figure 7. The finishing shoot plays feels so good!

Figure 6. The finishing shoot feels so good!

Reflections!

Despite the failure in making my goal race effort, I learnt a massive amount about myself over this race.

  • 1st – I now know what I need to do to acclimatise for a hot race, which has been an issue for me in the past.
  • 2nd – Even when I am not in best form and have a disaster out on the course I can still push close to a sub 10hr Ironman.
  • 3rd – The experiences of hard races over the past few years and the failures have strengthen my mind so when the wheels come of I can find the motivation to carry on.

So despite not getting the race nor the outcome of the race I wanted I felt proud of the effort I had put in. After a few days reflection I have signed up to a race I did back in 2014 – ‘Ironman Florida’.

Figure 8. Amazing how quick you can forget the pain when you grab the gold.

Figure 7. Amazing how quick you can forget the pain when you grab the gold. Remember why we do this sport – for the love of it!

Writing this Race Blog is a bit delayed and it’s now 2 weeks post Frankfurt and still not 100% over the cough. So far I have only done a few easy sessions to keep the legs spinning. However, I have really needed the break with so much going on in personal life and being training solid for the last 7months have taken their toll.

I have loved the break both physically and mentally but I am ready to get back to it from 1st week of August and will use the next week as a run in pre training proper. So another 12 weeks of graft are ahead for me and I feel mentally recharged and ready to attack. Best of luck to all of you for the rest of the season and remember avoid the doubters as there are no limits other than those inside your mind! #believe

Best in training, Mark

splits

Outlaw Triathlon – A lesson in quick fixes!

Here we are for the 1st tri of the season and a 70.3 is always a great way to open the account for 2017…

The Outlaw is a bit of an institution in the UK and has a super loyal following due to its fantastic team of organisers and atmosphere on the day. However, May in Nottingham (UK) can get a bit Chilly and this year was one of those, not to mention the rain over the preceding days. So, coming into the race I expected a cold morning with wet roads and a muddy run. However, despite the cold swim the weather warmed up nicely so it was a day for a good race. I had taken a relatively easy week prior to the race so felt I was in good shape for a strong race.

Figure 1

Figure 1. Early mornings pack and ready for the OUTLAW

 

The Swim [29mins 9seconds]

One of the mistakes last year was too much of sleep in so was late for the start of the swim (well late as in didn’t get chance to get acclimatised to the cold pre race start). The day of the race I was up and at the race for 4.45am (15 mins pre-transition opening), this gave me time to get the bike into transition, wetsuit on and a good 5-7 mins in the water before the gun started.

The Outlaw swim is played out in 4 waves. Prior to my wave (M30-34, M40-44) the 1st wave included Relay, MU24, M25-29, M35-39, and M55-59 participants. This means you have a lot of bodies to pass after 950m of the swim. So you need to get out hard and then avoid the bodies. I felt pretty good on the swim and it was the first time to try out the new Maverick X wetsuit. The suit felt great (amazing actually) and despite getting a little chilly I was only just outside my 28min target.

Figure 2. Maverick X Wetsuit felt like a second skin.

Figure 2. Maverick X Wetsuit felt like a second skin.

 

The Bike [2hr 31min]

Only the day before the race I made the decision with my coach (Dr Garry from SportsTest) to take some risks on the bike and looked towards 235-240watt average over the half ironman distance bike leg. I was having a great race and felt very comfortable pushing the watts out but just after an hour into the race my front mech decided it was time to f*ck up and twist in on me (See red square on bike power profile below). I am still not 100% sure what happened but the result was a twisted and damaged front mech and slightly twisted set of chain links. Its took a week to get the bike fixed with a new chain and front mech.

Figure 3. Power profile from Outlaw bike

Figure 3. Power profile from Outlaw bike.

 

I tried to pedal for a bit whilst looking down to see what had happened but once I realised this was not a quick fix I pulled over. After a bit of self-talk not to throw in the towel I managed to get the mech in a position to allow me to keep into the big chain ring and some movement across 4 gears of the rear cassette. This would get me to the finish if the bike would stay in one piece, which it did.

Despite the loss of 7 minutes I was 6 minutes quicker than 2016 bike leg. Without the mechanical I would have been have ridden 2hr 24Min. I had thought pre-race a 2hr 20min to 2hr 25min was on the cards and it was frustrating not to be able to achieve that, but I had to take home the positives and the main breakdowns over the ride was:

  • 54mins (204-243)
  • 40mins (244-283)
  • 10mins (284-323)
  • 7mins (>324)

Figure 4. Out on the bike.

Figure 4. Out on the bike feeling strong.

 

The final power value was 233w and I cannot post any heart rate data because I also made the decision not to race with a heart rate monitor. There are a few reasons for this. Firstly, I have been training at a much greater volume this year which I know can impact my heart rate, secondly I have been trying to move more towards training on feel as the constant looking at Heart Rate can be a stress in itself.

Figure 5. Shortly after the mechanical back on the road playing catch up.

Figure 5. Shortly after the mechanical back on the road playing catch up.

 

The Run [1hr 26mins]

In 2016 the run was a strength for me with a 1hr 24min half marathon off the bike (including a toilet break), so I was hoping for something similar. I was not sure how the harder bike effort would impact (never mind being about 2kg heavier) my goals but as a ‘B race’ had nothing to loose. Initially, the run felt good and over 13km I was averaging about 4min/km. I then faded to about 4.10-4.15min/km coming out with a 4.08min/km average (respectable but could be better). I have to admit I died over the last 2km, which was either the higher intensity from the bike or still some fatigue in the legs from recent training or a mix of both.

However, I guess the best test of any race effort is if you could do it again what would you change? Well I would not change much other than the mechanical and also some of the decisions made in the transitions.

Figure 6. Into the run and feeling good.

Figure 6. Into the run and feeling good.

 

Transitions

I have to be honest I have never really paid a massive amount of attention over transitions because my focus is Ironman and at my level make little impact unless you really mess up. However, I made some major mistakes on the day especially for a half ironman. I made the decision to place on shoe covers and gloves as in 2016 my feet and fingers where freezing. I never practiced this in training in relation to how much time this would burn, not only getting them on but also off. This was a mistake and one not to be repeated if I ever make another stab at a 70.3.

The effect of my faffing about was about 2 minutes added to my 2016 transition time. In the future unless it’s going to be very cold I will not be putting on such items in the transition zone but may perhaps bring some gloves onto the course and putting on while out on the bike if needed.

 

Conclusions

The mechanical and poor transition lost me 9 mins and a potential time of 4hr 26mins, which would have gained me a podium place rather than 6th in my age group and top 20 overall rather than 33rd. The Outlaw continues to go from strength to strength and the total finishers where 1221 athletes from the 1500+ registered this year.

Figure 8. You are and Outlaw [Just not the fastest one ;-)]

Figure 7. You are and Outlaw [Just not the fastest one ;-)]

 

Despite the poor overall time from what I expected it gave me some great data on where my performance is after a tough winter of training to further boost the bike. Next up is the ‘A race’ for the season ‘Ironman Frankfurt’ in July and I have a real good couple of weeks of brutal training and some additional dietary control to implement. Fingers crossed no more mechanicals and I am really looking forwards to a fun race.

Until next time all the best in training!

Mark

 

 

 

Barcelona Marathon 2017 – 1st race of the Season

It was looking like it was going to be a cool day, which in my book is a good day.

 

I had ran the Barcelona marathon a few times before, with the last being in 2014 so knew it can always be a challenging event due to the heat. However, it’s the luck of the draw on how hot the event could be. It was looking like it was going to be a cool day, which in my book is a good day.

Pre-Race

We stayed about 1.5km away from the race start (Hotel Universal Barcelona), which is a great position as it means race morning you get a sleep in – if you can sleep. It also means if you have a bad race not to far to hobble into bed!

I set the alarm for a 6.30am race morning wake up to get in some carbs and giving me to get ready, walk up to race start and warm-up. I also always get my kit fully ready the night before (see Fig.1) as this allows me to not have to worry about anything on the morning other than getting food in and getting to start line fully warmed up.

kit out

Figure 1. Everything I need for race day.

I had a few issues over the months pre-race such as a calf strain, which kept me out for a week and another chest infection (antibiotics again). However, come race day I was injury and sickness free. My only concern was the lack of distance runs (30-33km) at race pace but given I am training for triathlon and there is only so much running you can do without destroying your bike and swim session.

Pre-race warm up done… I felt great and ready to attack the course (See Fig.2). I made no new changes to the pre-race diet and looked to take on 60-70g/Hr carbs, a gram Sodium and 100-150mg caffeine (I take also 3-4mg/kg 45-60mins pre-race). Simple but works for me.

pre-reace wam up

Figure 2. Ready to attack post warm up.

The Race

After getting a little panic on because I could not initially find the race entrance to the section containing the sub-3 runners, I eventually managed to get into position.

I had done a few fitness (form) tests a 2 weeks out and after a chat with the coach Garry (SportsTest.co.uk) the target range was 2.45 – 2.52. I decided pre-race to take the risk and go out hard over the 1st 20k and try to hold on. This was always going to be a do or die effort but its early season and not much to loose.

The course profile is in general undulating but as Figure 2 shows the first half has some gnarly little climbs with a few lasting 1-1.5km. But given much of the rest of the course (other than last 2km) are a lot flatter and the early morning (its 8.30am race start) temp is cooler I wanted to work a little harder early on.

TP analysis

Figure 3. Training Peaks view of HR pace and cadence over the marathon.

 

I managed to position myself at the race start about 12 deep away from the 2hr 45min pace runner. There was a lot of bunching over the 1ST km resulting in a fare few acceleration and decelerations to keep the pace maker in site. If I was to run again I would have made it into the start pen maybe 10mins (rather than 5) pre-start so I could get a lot closer to the front of the race – would have made the race start a lot less stressful.

My heart rate (post race analysis) was no doubt to high and for most of the 1st half of the race it was above 160bpm. I should not of let it get above 158bpm (my max for marathon) but I was laying it all out to try to get a 2.45. By the half marathon point I was at 1hr 23mins, so pretty good and felt quite strong feeling like I would be able to lift it a little or at least maintain in the second half. However, 1.45-55mins in I started to feel the pace and come 30k (I hit 30k in 2hrs ‘2.48 marathon pace’) in I knew I would have to start to ease off if I wanted to make it to the end with a respectable if not a PB. So I pulled back on the pace to get hr down to 157bpm, but was unsure how much damage had been done or what shape I would be in come the end. Whatever was to happen I had to keep on top of the nutrition (fluids, gels, sodium) and keep the cadence going.

during race

Figure 4. Hitting 30k into the race.

I tried to maintain my pace the best I could and like us all there comes a point in the marathon where the mental games kick in. Thoughts like ‘I could just walk now,’ ‘I am not going to break 2.45 why not take it easy,’ – All of these you just have to try to push to the back of your mind and convince yourself its good training, its early season, it’s a c-race but I want to finish strong.

By the time the up-hill drag of the last 2k came I was already hanging on but not 100% dying. The clock was ticking but I was reduced to a little over 5.05min/km pace and was happy to see the finish line in sight.

Finish

Figure 5. The finish line – Just a few 100m!

I crossed the line and finished in 2hr 55min 47s. Not my best marathon but for early season and focus on Ironman and knowing the risk of a too hard effort at the start of the race I was ok with the time. Out of the 16,346 runners I placed 317th, with an average pace of 4.10min/km (6.40is min/mile). That gets me in the top 2% of all runners.

medal and number

Figure 6. The spoils of war another medal and used race number.

 

POST-Race

I believe post race nutrition and recovery are very important and its something many almost forget about post-race other than having a shower, a slice of pizza and a beer. That’s great, but for me I want to be back to Ironman training ASAP. That means correct nutrition (quality protein and carbs post race, hydration 1.5lts/kg of bodyweight loss), ice bath, Stretching and compression tights. Of course on top of that a beer and pizza 😉

The next morning after a great nights sleep and a 20min recovery spin on the hotel stationary bike we (wife and I) went to a great place called “Brunch & Cake” near the seafront in Barcelona. They do some fantastic meals and I picked up some protein porridge + treats for breakfast (See Figure 7).

post race Brunch & Cake

Figure 6. Brunch & Cake…yum yum!

I would recommend this place to anyone if they are in Barcelona and looking for a great healthy lunch or early breakfast. Another recovery meal in the bag and the path to recovery has started.

Here is to a great 2017!

Ironman Barcelona 2016

Sub 10 at last…

Time for the last race of the season…Went out 2 days early and the start of the holiday was not great. I booked the event and accommodation via Nirvana and we stayed at Hotel President as it was simply close to the event and one of the few hotels left when I booked. What a shit hole, what a mistake…

After a very long journey and a delayed pick up from the airport, the hotel manager tried to stick us into 2 single beds in a hotel room that had not been cleaned (lets not even talk about the toilet). We refused to stay in the room and said we had booked a double room and not a room with 2 singles. The night manager was a total dick and clearly had an issue about Brits. We called Nirvana to sort this out and they did, but this was now 2 hours after we arrived at the hotel and over 3 hours since we landed in Barcelona. Although Nirvana did their best I would advise avoiding the place like the plague if you’re ever looking to do this event. There were other issues and although Nirvana apologised over the service we received from the hotel we didn’t get offered any discount or some sort of redress for the issues – despite the fact we had booked other events such as Austria through Nirvana that costs $1000s. So back to the race…

Pre-race reccy…I managed to get a short bike in of circa 30k before the main event and the roads seemed ok but pretty windy as much of the course runs right up the cost following the coastline. The run course was a mix of roads and gravel tracks from what I could see and it was going to be a sea swim, but I never got the chance to get out into the sea pre-race but it looked pretty rough.

SWIM: The swim was a rolling start and was very cramped down at the beach with only one way in and out but there seemed to be lots of family down at the start. This made it very tight place to wait for the gun but everyone was in good spirits and most people seemed to be putting themselves in the right area for their predicted swim time.

swim-bw-barca

We where told at the swim start that there was over 100 Pros (a record) racing Barcelona this year, which was more than at Kona. The water was pretty choppy and I found sighting pretty tough, so something to clearly work on for next year. I had not done a sea swim since Lanzarote so getting use to the chop took a while to settle in. On exiting the water I felt OK despite a pretty slow swim if 65mins. Now it was time to see how all my hard training on the bike was going to pay off.transition-t1-barca

BIKE: After Austria I realised a few things, first I needed to push on the bike and get use to holding a high power output for a prolonged time period. So for the preceding 6-7 weeks I had found a stretch of road back home that was similar to the profile of Barcelona. I looked to work up the long ride to 150k at 230w as well as adjusting my bike position from Austria to be slightly more aggressive at the front end. By reducing my frontal area the effect on my speed per watt was improved significantly, I just needed to make sure I could hold the position over the course of the Ironman.

barca1

Figure 1. Heart rate and speed over the Barcelona course.

The goal was 210w normalised power and Hr <135. The training paid off and with an average of 133bpm I came of the bike with a 4hr 52min ride (See Figure 1). A new record for me and felt that I could have shaved some additional time if I had worked a little harder. The course was pretty windy but there was at least 2 big draft packs out on the course and despite employing the refs to break them up after at least attempts at 300w efforts to get past to only be reeled back in clearly nothing was going to change. This really made me angry, some of those in the pack where sitting up trying to allow the pack to break apart many others where clearly drafters hanging of any wheel they could.

bike-on-course-barca

 

I was lucky as the pack I was trapped behind only lasted a few minutes before reaching my special needs bike station. I was there for a few minutes to change bottles and by the time I got back into the race the pack was either up the road or had been broken up by the race marshals. From what I had heard drafting was a big issue at Barcelona but other than these 2 packs I really did not see too much. I think perhaps the choppy swim might have impacted the drafting for those looking at sub 5 hour bike. I don’t know for sure but it made for a nice second lap with not many to fight past on the way back into town. There is clearly work to be done here in making sure the marshals do their job. There where at least 3 other guys I saw telling marshals to hand out penalties but to no avail. I did see some guys in the penalty tents but only a few.

fullsizerender-copy-barca

There is another option here and that is for all race marshals to wear a helmet cam / gopro’s and to place cameras around the course to both protect athletes that don’t draft or end up penalised because of being stuck behind a pack that the marshals refuse to break-up. Interestingly, Ironman has banned all cameras including gopro’s unless special permission has been given. I understand the banning of phones and hand-held camera’s is a safety issue but why not cameras attached to bike frames or helmets? Surly this would help police the issue?

I really don’t understand the point of drafting and deciding to do Ironman. If you want to draft legally then either do cycling and sportives or do olympic distance triathlon. To draft on purpose in an Ironman is disrespecting both the sport and you competitors…but enough of the rant.

RUN: Got out on the run and about 4 km in began to suffer and made it about 9km into the race before my first walk. It was hot (Race day peaked at 26oC) and I new it would be so brought a camelbak with me to pre-empt as had not had time to come out early and acclimatise as I know I need to do on hot courses from past experience.

barca2

Figure 2. Heart rate and pace in the Barcelona run course

run-bw-2-barca

Got to say the Camelbak didn’t work so I binned it after about 13k, which by that point was run walking every aid station trying to keep hydrated and temp down. I could see my average time dropping but was not going to quit this time and given if I had kept running in Austria could have still come out with a 9.40 I was determined not to waste the chance of getting under 10Hours at Barcelona.

feeling-it-on-the-run-barca

It was real graft but managed to sneak under 10hours with a 3hr 50 marathon for a final time of 9hr 54mins – a new PB all done of less than 10hrs a week training. Given other commentators had also shown the overall times had been 10-20 mins slower this year [http://www.coachcox.co.uk/2016/10/03/ironman-barcelona-2016-results-kona-qualification-analysis/] it made me believe if I kick it up a notch in 2017 I might be in with a chance of a coveted Kona slot.

Barca-finish