As I sit here in January I can reflect upon 2013, and what a year it was.
Some great sprint-distance duathlon racing at Dorney Lake in sunshine, a cold Althorp and a torrential Marlow. The season culminated in racing for the GB age-group team at the European sprint duathlon champs in the Netherlands. I came 13th in age-group.
A couple of days after I flew to San Francisco with work and got some good running R&R and some great cycling.
A running niggle escalated to an injury and I ignored it, racing the Shinfield 10km and then I continued until the Grendon sprint tri; my only triathlon outing of the year. Finally I saw sense and took some time off running, investing the time in upping my cycling volume.
The knock on effect was that I would be in no shape for the 2014 duathlon Euro qualifiers which had been moved to autumn. I would live to fight another day!
As the autumn season approached I entered the new Dinton duathlon where I placed the highest ever; 10th overall. My focus then moved to training for a February 14 half-marathon and the impending winter cross-country league. Oh, and another 5km PB early December.
So despite some negatives it has been a great year for me.
My race schedule page has been updated for 2014 and I look forward to starting this new year, racing hard and getting some great results!
Happy New Year!
Showing posts with label Europeans. Show all posts
Showing posts with label Europeans. Show all posts
Sunday, 5 January 2014
Sunday, 26 May 2013
Grendon tri - race report
As I mentioned before, I'd had a busy week. I'd not had time to get nervous about Grendon. Strange, as I had thrown my £10 in the BTF aiming to qualify for the 2014 European champs. Whilst I knew getting in the top 4 of my AG would be very tough, I was aiming for the sub 120% of AG winner time. This would put me in the rolldown list.
Kit was packed up the night before. I was picked up my some club members at 0530, and the journey up was uneventful. Registered, racked and ready to go. Last minute toilet stop, then wetsuit on.
Swim - 750 m
I was in the green-hat wave: M35-39 & M40-44. We got into the lake and had a few minutes warmup, then were called back to the start line. The water was very cold, but the warm up helped to control the breathing. Plenty of face splashes to get used to the cold!
Once the hooter went there was some biff, but not too bad. Managed to get on to some good feet and sighted towards a pylon in the distance. Got to the first buoy, assuming it to be about the 350m point. We had been instructed to turn 3/4 of the buoy then head towards the fallen-over orange buoy. It was hard to see and certainly not 3/4 of the way round the first buoy. At some point between the two buoys I was caught in a gap; the front swimmers had moved ahead and I'd pulled away from the group behind, but not as much as the people following. In short, no drafting! At the final turn buoy we went round and I picked up the exit arch in the distance, with the sun shining in to my eyes. Kept plugging away and the swim seemed to go on and on and on. Finally to the exit ramp and then out on to the matting. A long run of a couple of hundred meters to T1 followed. Including run 16:57 unsure what the actual swim time was.
T1
I knew with the long run that the water would drain from the wetsuit. This often gives the opportunity to get rid of the suit by the lake then run, rather than de-suiting in T1. I chose to go to T1. Of course, my suit got stuck (despite having removed inches of leg from the suit last year). Once I was out of my suit I put my helmet on, grabbed the bike and ran to the mount line. 1:30 shocking.
Bike - 23 km
Elastic band trick worked well.
The road out of Grendon lakes had many sharp speed bumps, so took it easy. On to the main road and up the first hill. Immediately I felt like I had nothing to give. My legs felt tired. I remained positive in my mind but was definitely struggling. A few downhill and downwind sections made me feel a bit better but ultimately I wasn't on form. It was also unusual to ride in sunny and warm conditions. I had pre-empted this and had a bottle on the bike. Not for drinking during the ride, but for the beginning and end, to save time drinking in T1 and T2. Average Power 245 W.
A depressing 42:33.
T2
LuckilyT2 was a bit swifter. My new ASICS race shoes came with their own elastic laces which I used in preference to the ones I had used many times before. I struggled to get my feet in to my trainers quickly, but got them in, grabbed pirate visor and off I went. A glacial 1:03.
Run - 5 km
The run course was a 2 lapper. Out from T2 past the lake to a pylon, then back diverting past another lake, then through the finish area to restart. The surface ranged from tarmac to gravel to stones to grass. Very interesting. The loop by the second lake also had a lump in it. After the usual jelly legs I got in to a good pace. Of course I knew that I wasn't going to qualify but still aimed to hit the 120% time. Even so, the body once again failed to react. I did manage a final sprint to the line. Run time a leisurely 22:47.
All in for 1:24:52. Was aiming for something a tad faster, Safe to say I missed the 120% time.
Reflection
The event, course and organisation were great. I cannot fault that at all, it was really good.
So was sitting in the car for 1000 miles the week before beneficial? We all have to work. Was I fully recovered from the 8 days in California challenge? Was running 3 times in the past 4 weeks ideal (one of which was a poor 10km race)? The lack of adrenaline and nervousness the week before and the day before are interesting.
So onwards and upwards. Swimming won't improve too much, but let's stay regular. Running off the bike must improve and I think some rest and easy cycling will solve the bike problems. Let's build towards Bristol tri in June, and then the duathlon qualifiers at the end of the year.
Think positive.
Kit was packed up the night before. I was picked up my some club members at 0530, and the journey up was uneventful. Registered, racked and ready to go. Last minute toilet stop, then wetsuit on.
Swim - 750 m
I was in the green-hat wave: M35-39 & M40-44. We got into the lake and had a few minutes warmup, then were called back to the start line. The water was very cold, but the warm up helped to control the breathing. Plenty of face splashes to get used to the cold!
Once the hooter went there was some biff, but not too bad. Managed to get on to some good feet and sighted towards a pylon in the distance. Got to the first buoy, assuming it to be about the 350m point. We had been instructed to turn 3/4 of the buoy then head towards the fallen-over orange buoy. It was hard to see and certainly not 3/4 of the way round the first buoy. At some point between the two buoys I was caught in a gap; the front swimmers had moved ahead and I'd pulled away from the group behind, but not as much as the people following. In short, no drafting! At the final turn buoy we went round and I picked up the exit arch in the distance, with the sun shining in to my eyes. Kept plugging away and the swim seemed to go on and on and on. Finally to the exit ramp and then out on to the matting. A long run of a couple of hundred meters to T1 followed. Including run 16:57 unsure what the actual swim time was.
T1
I knew with the long run that the water would drain from the wetsuit. This often gives the opportunity to get rid of the suit by the lake then run, rather than de-suiting in T1. I chose to go to T1. Of course, my suit got stuck (despite having removed inches of leg from the suit last year). Once I was out of my suit I put my helmet on, grabbed the bike and ran to the mount line. 1:30 shocking.
Bike - 23 km
Elastic band trick worked well.
The road out of Grendon lakes had many sharp speed bumps, so took it easy. On to the main road and up the first hill. Immediately I felt like I had nothing to give. My legs felt tired. I remained positive in my mind but was definitely struggling. A few downhill and downwind sections made me feel a bit better but ultimately I wasn't on form. It was also unusual to ride in sunny and warm conditions. I had pre-empted this and had a bottle on the bike. Not for drinking during the ride, but for the beginning and end, to save time drinking in T1 and T2. Average Power 245 W.
A depressing 42:33.
T2
LuckilyT2 was a bit swifter. My new ASICS race shoes came with their own elastic laces which I used in preference to the ones I had used many times before. I struggled to get my feet in to my trainers quickly, but got them in, grabbed pirate visor and off I went. A glacial 1:03.
Run - 5 km
The run course was a 2 lapper. Out from T2 past the lake to a pylon, then back diverting past another lake, then through the finish area to restart. The surface ranged from tarmac to gravel to stones to grass. Very interesting. The loop by the second lake also had a lump in it. After the usual jelly legs I got in to a good pace. Of course I knew that I wasn't going to qualify but still aimed to hit the 120% time. Even so, the body once again failed to react. I did manage a final sprint to the line. Run time a leisurely 22:47.
All in for 1:24:52. Was aiming for something a tad faster, Safe to say I missed the 120% time.
Reflection
The event, course and organisation were great. I cannot fault that at all, it was really good.
So was sitting in the car for 1000 miles the week before beneficial? We all have to work. Was I fully recovered from the 8 days in California challenge? Was running 3 times in the past 4 weeks ideal (one of which was a poor 10km race)? The lack of adrenaline and nervousness the week before and the day before are interesting.
So onwards and upwards. Swimming won't improve too much, but let's stay regular. Running off the bike must improve and I think some rest and easy cycling will solve the bike problems. Let's build towards Bristol tri in June, and then the duathlon qualifiers at the end of the year.
Think positive.
Saturday, 25 May 2013
Random Update
It's been another busy week for me. After flying out to Germany early Tuesday morning, then sitting in the back of a car for 1000 miles, I got home in to Heathrow Friday evening. Apparently I was lucky to get back home after the interesting day at Heathrow. Once through security in Frankfurt I wandered up to the earlier flight and managed to get on. Happy days.
So back to the 8 days in California
Day 5 was an early climb with flattish finish. 20 second and 30 second power record.
Day 6 was the Time Trial. Ouch. Scraped a 15 minute power record. I wasn't looking to set a 20 minute one, that's for sure!
Day 7 was the biggy, the Queen stage. over 1h30 long it took a lot of effort, and on one of the sunniest days for months! 30 second, 60 & 90 minute power bests.
Day 8 was the final day, circuits with sprint finished. A good effort but the legs were hurting so managed to finish, but with no panache or style. No bests either.
Back to last week:
I managed a 7km run in Austria along the river Inn, then Thursday night I did a few lengths in the hotel pool. It was a 15m pool but arm time is arm time. The run was strange. After 2 days sat in the car for 4-5 hours a piece my quads were sore, and both cramped on the run. So much so I had to walk for a bit. Then some unfamiliar geography caused me to do some XC running to get back over the river Inn to Austria.
My kit is packed up ready for tomorrow's triathlon. Qualifier for the 2014 European championships. Looking forward to it.
So back to the 8 days in California
Day 5 was an early climb with flattish finish. 20 second and 30 second power record.
Day 6 was the Time Trial. Ouch. Scraped a 15 minute power record. I wasn't looking to set a 20 minute one, that's for sure!
Day 7 was the biggy, the Queen stage. over 1h30 long it took a lot of effort, and on one of the sunniest days for months! 30 second, 60 & 90 minute power bests.
Day 8 was the final day, circuits with sprint finished. A good effort but the legs were hurting so managed to finish, but with no panache or style. No bests either.
Back to last week:
I managed a 7km run in Austria along the river Inn, then Thursday night I did a few lengths in the hotel pool. It was a 15m pool but arm time is arm time. The run was strange. After 2 days sat in the car for 4-5 hours a piece my quads were sore, and both cramped on the run. So much so I had to walk for a bit. Then some unfamiliar geography caused me to do some XC running to get back over the river Inn to Austria.
My kit is packed up ready for tomorrow's triathlon. Qualifier for the 2014 European championships. Looking forward to it.
Wednesday, 15 May 2013
TrainerRoad's 8 Days in California
So TrainerRoad rolled out their 8 Days in California turbo trainer challenge last Sunday. To blatantly rob their spiel:
"8 Days in California simulates what an 8 day stage race might be like in California through TrainerRoad.com's software. Workouts will simulate a live race with a story overarching the entire event. Riders will be challenged to cover breaks, bring up water bottles and protect their team's GC contender.
The challenge will consist of 8 workouts over 8 days. Workouts will last between one and two hours. There will be flat stages, mountain climbs and even a time trial."
The opening ride on Sunday evening was tough - a mountain stage with an intermediate sprint and a final KOM. Earned a new 5 second power best.
Monday lunch was another Mountain stage with a short uphill finish. I hid in the pack today and ignored all sprints and KOMs. I still managed a new 15 minute power best. I swam in the evening with the tri club to ease the legs. After Friday's pool swim and Sunday morning's OW swim my arms were aching.
Late Tuesday evening I got on the TT bike again and rode day 3 - yet another mountain stage but with a downhill finish. On the climbs I made an effort to use big gears. I completed the sprints but ignored the KOMs. New 5 second & 10 second power bests!
Tonight (day 4) was a shorter stage with sprints and KOMs of which I did all. I was duly rewarded with 4 power bests! 5 seconds, 10 seconds, 20 seconds and 2 minutes.
I'm looking forward to tomorrow's 'easy' day, and I have really enjoyed re-discovering my music collection. A good build up to Grendon tri in a few weeks (Euro 2014 qualifier).
"8 Days in California simulates what an 8 day stage race might be like in California through TrainerRoad.com's software. Workouts will simulate a live race with a story overarching the entire event. Riders will be challenged to cover breaks, bring up water bottles and protect their team's GC contender.
The challenge will consist of 8 workouts over 8 days. Workouts will last between one and two hours. There will be flat stages, mountain climbs and even a time trial."
The opening ride on Sunday evening was tough - a mountain stage with an intermediate sprint and a final KOM. Earned a new 5 second power best.
Monday lunch was another Mountain stage with a short uphill finish. I hid in the pack today and ignored all sprints and KOMs. I still managed a new 15 minute power best. I swam in the evening with the tri club to ease the legs. After Friday's pool swim and Sunday morning's OW swim my arms were aching.
Late Tuesday evening I got on the TT bike again and rode day 3 - yet another mountain stage but with a downhill finish. On the climbs I made an effort to use big gears. I completed the sprints but ignored the KOMs. New 5 second & 10 second power bests!
Tonight (day 4) was a shorter stage with sprints and KOMs of which I did all. I was duly rewarded with 4 power bests! 5 seconds, 10 seconds, 20 seconds and 2 minutes.
I'm looking forward to tomorrow's 'easy' day, and I have really enjoyed re-discovering my music collection. A good build up to Grendon tri in a few weeks (Euro 2014 qualifier).
Thursday, 25 April 2013
ETU European sprint duathlon champs race report.....long overdue
I've finally had a chance to sit down and write my race report!
I spent most of the morning before the race stewing in the hotel. I'd have liked to go in to town earlier but I had a transfer package booked with Nirvana, so waited with a few others for the transport. I took great delight in seeing that Sufferfest had changed their Facebook banner to my picture below.
We were dropped off, and made our way through the town to transition, where we showed our numbers and were allowed in. Bike were racked using the upright gaps in crowd fencing. To keep the bikes upright we had to push them quite far in, which made it difficult to get the bike in/out with shoes attached. We were also each given a transition box, similar to the WTS. Plenty of faffage ensued. Had a gel 30 minutes before the start, then joined up for the team photo.
A good run warmup was had. Taking in some of the run route and seeing the elites and juniors do their thing. Plenty of pickups and strides. After dumping my last bits of kit I wandered to the start and found a quiet back street to do some heel flicks, high knees and more pickups. Soon I was surrounded by other athletes doing the same.
We got to the start line, but the race was delayed as the female junior race had over-run. Not just over-run but run-past; the marshalls hadn't clocked 2 Russian Federation athletes miss the finish chute! Once they were correctly herded, the start horn went off. I'm not sure anyone was expecting it!
The run course was 2 laps of a twisty-turny 2.5km course. The starting gate was some 3m wide, and it was cross-country rules. So many people in such a small space.
As the athletes spread out we took up the width of the road and pavement. It was like a parcour run. We streamed around bollards and jumped over kerbstones. As the run went on the field began to thin out. First km was 3:30. There was a part of the course where the run went through a grassy area with path. I stuck to the path but saw that a few were running a straight line on the grass.
Throughout the run I kept the pace strong and stuck with those around me. The first run in a duathlon is tricky - too slack a pace and you lose a lot of places. To fast a pace and there is nothing left for later. Run #1 for 18:26.
T1 went very smoothly initially, straight to bike, helmet on, grab bike and go. I got to the end of the bike rack and realised I still had my trainers on. Shit! Leant the bike on the fence and ran back to dump my shoes. I was expecting about 45s for T1, but this schoolboy error cost me 1:31 in total, and 16 places.
Out of T1 and I jumped on the bike, slipping my right foot straight in to my shoe. After a few turns of the cranks I tightened up the strap, span a bit more then got my left foot in to the shoe. Strap tightened again after a few more turns of the cranks. After this phot was taken I turned my race belt round.
Normally at this point it would be down on the aerobars for the next 20km, but Horst had a town centre course. Like the run it was 2 laps, though each was 10km this time. Each lap wound through the town until we passed under the motorway. Then we could nail the bike until the 180 degree turn point, then back in to town. On the return we wandered around Horst again before finally making it back to the centre to start the second lap.
With so many people on the course there was inevitably some drafting going on. The draft police were out in full force, and I saw some people being put in to the penalty box for drafting. Once out on the open road for the first time the field did thin. From this point onwards it was a war of attrition and technique. Pulling close to the bike infront but not infringing the 8m box, then pushing on past for the overtake, before dropping in front of the bike, causing them to drop back out of the box. All whilst not infringing the draft box of the bike in front. At one point I did a triple overtake. Because of all of this, the ride was not a like a true TT and the power was a lot less that I thought I'd do. Average Power was 244 W, and Normalised was 247 W. This gave a VI of 1.01. Cadence was a lot lower than normal at 92 RPM.
I'll happily admit that I am not the best technical rider. I'm fast in a straight line, but corners can be tricky. At one point I was sparring with an Irish guy. He'd overtake every corner and then I'd hammer the exit and overtake again. After many corners I managed to get far enough in front for it not to be a problem any more. One final turn in to town and I removed my feet from my shoes and rolled in to T2. Bike carefully shoved in to the correct fence gap and helmet carefully thrown in to my transition box. Bike 35:20. I'd managed to pick up 9 places.
T2 was happier and I exited after a speedy 48s.
The second and final run hurt.
The pace started off shockingly low, every step a jelly-legged effort, but I pushed on. Out on the run, no longer the parcour course of before but a lonely trudge. I lost a few places initially, but as the legs began to warm up the pace began to increase. This allowed me to edge closer and closer to the pack in front. At the same time I could hear footsteps behind. As we came around the corner past transition I pushed the pace and dropped the GBR athlete behind. The final corner was where the GBR team manager was based, with a large bunch of GBR flags. I fumbled the pickup so continued. I moved on to the finish chute and fumbled another flag pick up, Finally I shouted out FLAG!!! and grabbed a GB flag from a random spectator (Thanks!).
There was another GBR in front, but he seemed out of reach. One last big push and I'd take him.
All that was left was to cross the line (and stop my Garmin).
Run #2 worked out at 2.8km, as the sprint transition was moved to create more room. The last run took 10:49 and I finished 13th in M35-39 age-group.
So sitting back afterwards, what are my thoughs on the AG system?
I really enjoyed myself. Yes, the cost can take away some of the enjoyment and quite a few in the hotel were eating their home-brought food instead of paying the €14 for breakfast. However we were there representing our country. Pretty much the pinnacle of our athletic careers. I met some great people and had an absolutely fantastic time.
Many thanks to all that supported me, especially TrainerRoad for keeping me true on the turbo throughout my training!
I spent most of the morning before the race stewing in the hotel. I'd have liked to go in to town earlier but I had a transfer package booked with Nirvana, so waited with a few others for the transport. I took great delight in seeing that Sufferfest had changed their Facebook banner to my picture below.
We were dropped off, and made our way through the town to transition, where we showed our numbers and were allowed in. Bike were racked using the upright gaps in crowd fencing. To keep the bikes upright we had to push them quite far in, which made it difficult to get the bike in/out with shoes attached. We were also each given a transition box, similar to the WTS. Plenty of faffage ensued. Had a gel 30 minutes before the start, then joined up for the team photo.
A good run warmup was had. Taking in some of the run route and seeing the elites and juniors do their thing. Plenty of pickups and strides. After dumping my last bits of kit I wandered to the start and found a quiet back street to do some heel flicks, high knees and more pickups. Soon I was surrounded by other athletes doing the same.
We got to the start line, but the race was delayed as the female junior race had over-run. Not just over-run but run-past; the marshalls hadn't clocked 2 Russian Federation athletes miss the finish chute! Once they were correctly herded, the start horn went off. I'm not sure anyone was expecting it!
The run course was 2 laps of a twisty-turny 2.5km course. The starting gate was some 3m wide, and it was cross-country rules. So many people in such a small space.
As the athletes spread out we took up the width of the road and pavement. It was like a parcour run. We streamed around bollards and jumped over kerbstones. As the run went on the field began to thin out. First km was 3:30. There was a part of the course where the run went through a grassy area with path. I stuck to the path but saw that a few were running a straight line on the grass.
Throughout the run I kept the pace strong and stuck with those around me. The first run in a duathlon is tricky - too slack a pace and you lose a lot of places. To fast a pace and there is nothing left for later. Run #1 for 18:26.
T1 went very smoothly initially, straight to bike, helmet on, grab bike and go. I got to the end of the bike rack and realised I still had my trainers on. Shit! Leant the bike on the fence and ran back to dump my shoes. I was expecting about 45s for T1, but this schoolboy error cost me 1:31 in total, and 16 places.
Out of T1 and I jumped on the bike, slipping my right foot straight in to my shoe. After a few turns of the cranks I tightened up the strap, span a bit more then got my left foot in to the shoe. Strap tightened again after a few more turns of the cranks. After this phot was taken I turned my race belt round.
Normally at this point it would be down on the aerobars for the next 20km, but Horst had a town centre course. Like the run it was 2 laps, though each was 10km this time. Each lap wound through the town until we passed under the motorway. Then we could nail the bike until the 180 degree turn point, then back in to town. On the return we wandered around Horst again before finally making it back to the centre to start the second lap.
With so many people on the course there was inevitably some drafting going on. The draft police were out in full force, and I saw some people being put in to the penalty box for drafting. Once out on the open road for the first time the field did thin. From this point onwards it was a war of attrition and technique. Pulling close to the bike infront but not infringing the 8m box, then pushing on past for the overtake, before dropping in front of the bike, causing them to drop back out of the box. All whilst not infringing the draft box of the bike in front. At one point I did a triple overtake. Because of all of this, the ride was not a like a true TT and the power was a lot less that I thought I'd do. Average Power was 244 W, and Normalised was 247 W. This gave a VI of 1.01. Cadence was a lot lower than normal at 92 RPM.
I'll happily admit that I am not the best technical rider. I'm fast in a straight line, but corners can be tricky. At one point I was sparring with an Irish guy. He'd overtake every corner and then I'd hammer the exit and overtake again. After many corners I managed to get far enough in front for it not to be a problem any more. One final turn in to town and I removed my feet from my shoes and rolled in to T2. Bike carefully shoved in to the correct fence gap and helmet carefully thrown in to my transition box. Bike 35:20. I'd managed to pick up 9 places.
T2 was happier and I exited after a speedy 48s.
The second and final run hurt.
The pace started off shockingly low, every step a jelly-legged effort, but I pushed on. Out on the run, no longer the parcour course of before but a lonely trudge. I lost a few places initially, but as the legs began to warm up the pace began to increase. This allowed me to edge closer and closer to the pack in front. At the same time I could hear footsteps behind. As we came around the corner past transition I pushed the pace and dropped the GBR athlete behind. The final corner was where the GBR team manager was based, with a large bunch of GBR flags. I fumbled the pickup so continued. I moved on to the finish chute and fumbled another flag pick up, Finally I shouted out FLAG!!! and grabbed a GB flag from a random spectator (Thanks!).
There was another GBR in front, but he seemed out of reach. One last big push and I'd take him.
All that was left was to cross the line (and stop my Garmin).
Run #2 worked out at 2.8km, as the sprint transition was moved to create more room. The last run took 10:49 and I finished 13th in M35-39 age-group.
So sitting back afterwards, what are my thoughs on the AG system?
I really enjoyed myself. Yes, the cost can take away some of the enjoyment and quite a few in the hotel were eating their home-brought food instead of paying the €14 for breakfast. However we were there representing our country. Pretty much the pinnacle of our athletic careers. I met some great people and had an absolutely fantastic time.
Many thanks to all that supported me, especially TrainerRoad for keeping me true on the turbo throughout my training!
Friday, 19 April 2013
Travelling
Thursday at last! After dropping the kids at school I went for my short run, then loaded the car up and drove down to Folkstone to get the tunnel to Calais. Sun was shining, very nice!
On to the train!
Ate some sandwiches during the journey then filled up with cheap French fuel in Calais. The tunnel is a very efficient way to travel.
Unfortunately from this point onwards it was all down to me, so I selected the hotel in my GPS and off I went. All was well until I hit Brussels at about 5pm, and got stuck in the commuter traffic. Lost of people heading home to Leuven, home of Stella Artois.
My car could do with re-gassing the air conditioning. In the static traffic the car began to heat up :(. Once everything started to move a little seed of doubt began to grow in my mind. I shouldn't have been near Brussels. I checked the GPS. Despite selecting the correct town, the GPS had chosen a hotel of the same name some 85km South-East. Luckily I picked this up before the road split, so it only cost me another 60km from this point.
I finally arrived at 7:30 pm, unpacked the car then settled down to some work and a takeaway pizza - athlete food!
Today I visited some customers in the area, and then returned to the hotel to work, via Horst town centre.
At long last the work clock finished, and I'll be off to meet my GB team mates in Horst for dinner.
On to the train!
Unfortunately from this point onwards it was all down to me, so I selected the hotel in my GPS and off I went. All was well until I hit Brussels at about 5pm, and got stuck in the commuter traffic. Lost of people heading home to Leuven, home of Stella Artois.
I finally arrived at 7:30 pm, unpacked the car then settled down to some work and a takeaway pizza - athlete food!
Today I visited some customers in the area, and then returned to the hotel to work, via Horst town centre.
At long last the work clock finished, and I'll be off to meet my GB team mates in Horst for dinner.
Monday, 1 April 2013
Quarterly review
2013 - what a year, and we're only 3 months in!
It seems that January was mostly spent indoors though the number show otherwise. A minimal amount of running, most off-road due to ice and snow including a good XC league race at Tadley. Lots of turbo cycling though - great quality and quantity.
February was an improvement in running volume and quality though the biking was reduced due to tapering and racing. Some good duathlon race results at Dorney and Althorp and of course qualifying for the ETU champs.
March was a bigger month all round with some great quality bike (road and MTB) and run sessions. The month was finished nicely with a ~4 hour club ride finishing at the cafe at Dinton Pastures, where I refulled with a sausage roll, chocolate fudge cake and a coffee.
With hindsight I wish I'd had some quick tracker so I can separate turbo and road rides. Perhaps something for me to add to my TrainingPeaks metrics.
April started with an easy 30km road ride, where I took in a lap of the HCC234 time trial course. My TT season starts there this Thursday. Tomorrow morning will be a good threshold TrainerRoad turbo session and Wednesday will be a 30 minute recovery ride to spin the legs out in readiness for Thursday. I'll swim Friday.
No running for me this week. A tight calf has caused my Achilles to become sore. Knocking running on the head for a week will not affect the goal for me. I will also stop my daily hamstring stretched as I have an inkling that the stretches are also contributing to the problem. Shame, as I was enjoying the track sessions. More time on the foam roller needed.
Even though it was a busy training weekend, the extra two days holiday meant some really good family time was had. We didn't do much - visited the in-laws Saturday for more cake, and then back over for Sunday lunch. Friday and today we chilled at home. Daughter leant to play draughts and is already beating me. One day I'll win against my wife too. Here's hoping at least!
It seems that January was mostly spent indoors though the number show otherwise. A minimal amount of running, most off-road due to ice and snow including a good XC league race at Tadley. Lots of turbo cycling though - great quality and quantity.
February was an improvement in running volume and quality though the biking was reduced due to tapering and racing. Some good duathlon race results at Dorney and Althorp and of course qualifying for the ETU champs.
March was a bigger month all round with some great quality bike (road and MTB) and run sessions. The month was finished nicely with a ~4 hour club ride finishing at the cafe at Dinton Pastures, where I refulled with a sausage roll, chocolate fudge cake and a coffee.
With hindsight I wish I'd had some quick tracker so I can separate turbo and road rides. Perhaps something for me to add to my TrainingPeaks metrics.
April started with an easy 30km road ride, where I took in a lap of the HCC234 time trial course. My TT season starts there this Thursday. Tomorrow morning will be a good threshold TrainerRoad turbo session and Wednesday will be a 30 minute recovery ride to spin the legs out in readiness for Thursday. I'll swim Friday.
No running for me this week. A tight calf has caused my Achilles to become sore. Knocking running on the head for a week will not affect the goal for me. I will also stop my daily hamstring stretched as I have an inkling that the stretches are also contributing to the problem. Shame, as I was enjoying the track sessions. More time on the foam roller needed.
Even though it was a busy training weekend, the extra two days holiday meant some really good family time was had. We didn't do much - visited the in-laws Saturday for more cake, and then back over for Sunday lunch. Friday and today we chilled at home. Daughter leant to play draughts and is already beating me. One day I'll win against my wife too. Here's hoping at least!
Wednesday, 6 March 2013
Qualification!
I have just found out that I have qualified to race for Great Britain at the European championships on the 21st of April, in Horst, NL.
I will be racing the sprint duathlon distance of 5km run, 20km bike and a final 2.5km run.
I will be racing the sprint duathlon distance of 5km run, 20km bike and a final 2.5km run.
Monday, 4 March 2013
Race report - Althorp duathlon
The 2013 Althorp duathlon was a qualifier for the ITU (aka Worlds) and ETU (aka Europeans) Championships. It was originally scheduled for the 16th of February but was moved to the 2nd of March due to the flooding of transition. I had registered to qualify for both the Worlds in Ottawa and the Europeans in the Netherlands.
At the time of postponement I was a bit annoyed; I'd had a good week's training and followed it with a fairly scientific taper. Being away in Germany with work the week before was not ideal, but I was ready to race. Since then I'd managed another good week's training and another taper week.
I travelled up to the Northampton Hilton on the Friday evening. M25 was lumpy as usual. In the vein of Sir Dave Brailsford I'd even taken my own pillow so I would sleep better. Of course, it doesn't always work like that.
After a night of fitful sleep my phone alarm went off, but I did not receive my alarm call. Never mind. Up, showered and ate some pots of rice pudding I'd bought. Kit in the car over to the Althorp estate.
I was one of the first people there; transition was empty. I always build too much spare time in, but it is good to be early rather than late. I registered, had my hand marked, took a look around then started putting race numbers on the bike & race-belt. I then took the bike out for a spin. My legs felt very heavy, which was different to my last race. Upon returning I racked the bike and went for a quick run. Once again my legs felt heavy and I was beginning to worry. Of course, both warm-ups started with a 1km uphill!
Soon it was time to line up, and I started in the second row back from the front. The horn was off and we all moved forwards. Up the 1km hill, then left onto a grassing avenue. This had a slight incline then finished with a soft muddy area before turning right into a church yard. Most people were running along the grass rather than the gravel. Out of the church yard and back on to the road where we started to descent, albeit gradually. All this time I was losing places and felt like my heart was going to explode.
The run continued through Great Brington then rolled towards Little Brington. Here there was a course change due to waterlogging. A slight uphill along a track then a left turn on to a ~1.5km track. Finally a left turn in to the field at Althorp where we looped to make the distance, and then in to T1.
Helmet on, grabbed my bike and ran, across the mount line and on to the bike. Right foot went straight in and after some pedalling and effort the left foot was in. Again the first km was uphill. I don't recall much of the bike, other than noting that it was a nice fast rolling course. I had some trouble from my new trisuit and kept slipping back on the saddle. I was overtaking and being overtaken.
I was unhappy to see a fair amount of drafting. The course has some narrow winding roads so some bunching is to be expected, but once back on the open road it should not happen. I made a conscious effort throughout to be at least 7m from the rider in front at all times. After some time we turned back towards transition, undulating up and down, then down a steep hill towards T2. Always fun trying to brake, stay upright and loosen shoes at the same time. In to T2, rack the bike, trainers on and off, then back to dump my gloves. A school boy error.
The second run was a repeat of the first, though of course it felt much harder. I pushed throughout, trying to bridge the gap between me and the guy in front, however I was on the edge. After lots of chasing I crossed the line, happy to have finished and wondering how soon we would get the official results.
76th overall and 20th M35-39. A very strong field, with most people trying to qualify for the Worlds or Europeans.
At the time of postponement I was a bit annoyed; I'd had a good week's training and followed it with a fairly scientific taper. Being away in Germany with work the week before was not ideal, but I was ready to race. Since then I'd managed another good week's training and another taper week.
I travelled up to the Northampton Hilton on the Friday evening. M25 was lumpy as usual. In the vein of Sir Dave Brailsford I'd even taken my own pillow so I would sleep better. Of course, it doesn't always work like that.
After a night of fitful sleep my phone alarm went off, but I did not receive my alarm call. Never mind. Up, showered and ate some pots of rice pudding I'd bought. Kit in the car over to the Althorp estate.
I was one of the first people there; transition was empty. I always build too much spare time in, but it is good to be early rather than late. I registered, had my hand marked, took a look around then started putting race numbers on the bike & race-belt. I then took the bike out for a spin. My legs felt very heavy, which was different to my last race. Upon returning I racked the bike and went for a quick run. Once again my legs felt heavy and I was beginning to worry. Of course, both warm-ups started with a 1km uphill!
Soon it was time to line up, and I started in the second row back from the front. The horn was off and we all moved forwards. Up the 1km hill, then left onto a grassing avenue. This had a slight incline then finished with a soft muddy area before turning right into a church yard. Most people were running along the grass rather than the gravel. Out of the church yard and back on to the road where we started to descent, albeit gradually. All this time I was losing places and felt like my heart was going to explode.
The run continued through Great Brington then rolled towards Little Brington. Here there was a course change due to waterlogging. A slight uphill along a track then a left turn on to a ~1.5km track. Finally a left turn in to the field at Althorp where we looped to make the distance, and then in to T1.
Helmet on, grabbed my bike and ran, across the mount line and on to the bike. Right foot went straight in and after some pedalling and effort the left foot was in. Again the first km was uphill. I don't recall much of the bike, other than noting that it was a nice fast rolling course. I had some trouble from my new trisuit and kept slipping back on the saddle. I was overtaking and being overtaken.
I was unhappy to see a fair amount of drafting. The course has some narrow winding roads so some bunching is to be expected, but once back on the open road it should not happen. I made a conscious effort throughout to be at least 7m from the rider in front at all times. After some time we turned back towards transition, undulating up and down, then down a steep hill towards T2. Always fun trying to brake, stay upright and loosen shoes at the same time. In to T2, rack the bike, trainers on and off, then back to dump my gloves. A school boy error.
The second run was a repeat of the first, though of course it felt much harder. I pushed throughout, trying to bridge the gap between me and the guy in front, however I was on the edge. After lots of chasing I crossed the line, happy to have finished and wondering how soon we would get the official results.
76th overall and 20th M35-39. A very strong field, with most people trying to qualify for the Worlds or Europeans.
| Total Time | 01:16:42 |
| Stage - Run - Time | 00:18:43 |
| Stage - Transition - Time | 00:00:40 |
| Stage - Bike - Time | 00:36:51 |
| Stage - Transition - Time | 00:00:39 |
| Stage - Run - Time | 00:19:51 |
Tuesday, 22 January 2013
Early season race planning
So with the running coming on well courtesy of the XC season, and the bike power increasing with TrainerRoad, it is time to schedule some early season races.
The plan so far is to race the VoTwo sprint duathlon series at Dorney lake, Berkshire. The first race kicks off on the 2nd of February.
I will also race the Marlow duathlon, a great local event run by Marlow Striders on the 17th of March. Slightly longer than a traditional sprint at 7km run, 25km bike and 7km run. The bike is undulating throughout the Chilterns and promises great views. In the past two years I can't say I've watched the scenery on the bike. Both runs along the Thames are nice though.
I have also entered the Althorp sprint duathlon. This takes place on the 16th of February and is a qualifier for the ITU World Championships and ETU European Championships. Fingers crossed.
The plan so far is to race the VoTwo sprint duathlon series at Dorney lake, Berkshire. The first race kicks off on the 2nd of February.
I will also race the Marlow duathlon, a great local event run by Marlow Striders on the 17th of March. Slightly longer than a traditional sprint at 7km run, 25km bike and 7km run. The bike is undulating throughout the Chilterns and promises great views. In the past two years I can't say I've watched the scenery on the bike. Both runs along the Thames are nice though.
I have also entered the Althorp sprint duathlon. This takes place on the 16th of February and is a qualifier for the ITU World Championships and ETU European Championships. Fingers crossed.
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