Christmas au Argentierre

The view from the piste Nordique

Stuggling up hill - not that down hill was much quicker on my arse All work and no play... one of my rare vertical moments

Role on rest week

What's that I here you cry faithful blog reader, "John, your witty insightful opinions and views keep me entertained on these dark, cold, windy nights, but it's been months since I've seen a photo of you! Put me out of my misery...". Fear not, I'll be uploading my X-Country ski photos this evening so those of you with weak stomachs may wish to avoid logging on until that post is relegated to the next page.

Until then another Garmin trace to keep you entertained. I've got a rest week next week (thanks coach!) so thought I'd make it all worth while with a big run today. I'm only in Sheff for a couple more days and won't be back until summer so it seemed only right that I do something hilly. 21 miles and just over 3000ft of ascent later I returned home with 6:56min/mile splits. I was pretty chuffed, when I'd recovered from the hell that is ice bath.

Ignore the first bit on the elevation graph, Garmin was obviously still in France mode.

http://trail.motionbased.com/trail/activity/7341604

How am I supposed to breath with no air?

No, seriously, please tell me how. I laughed when my bro told me running at this alititude might make things a tad more difficult. "I'm a seasoned performer", I thought. "It's a 45 minute run!". 42 minutes actually and the first half was the hardest I've ever done. In 2.7 miles I gained about 1000ft in height and it was bloody tough going.

OK, apperently you need to hit about 8000ft for the oxygen content to be significantly less (thank you Wiki) so the post title isn't totally scientifically accurate, but apperently barometric pressure is reduced thus making it harder to train (Wiki again). 7:06min/miles would normally be an abomination, but in the circumstances I think I'll take it...

P.S. Apologies for the typos, the spell check is in French... bof!

Give-a, give-a, give-a Garmin (other GPS systems are available)

I write this in bed, in a chalet, in Argentiere looking out of the window at 3 feet of snow. Christmas holidays are here! After a really rough week where I've had to miss my first training sessions due to illness it is a fantastic feeling to know I don't have to get up before 8:00am for 16 days. If you'd told me this as a student I would have wanted to know how I had wronged you, as a teacher 8:00am feels like midday.

As the title of this post suggests I am now the proud owner of a Garmin 305. Having used this piece of kit before I was impressed and now that I own one I spent most of last night playing around on motion based uploading and analysing a mass of data (the one run I've completed so far).

The data tells me a few things, mainly that Sheffield is bloody hilly (nearly 3000ft of climing in 15 miles) and that wearing a GPS will also tell people when you visit Sheffield station to relieve yourself (round about mile 4)

http://trail.motionbased.com/trail/invitation/email/accept.mb?senderPk.pkValue=264649&unitSystemPkValue=2&episodePk.pkValue=7305225

I now need to learn to X-Country ski in order to fulfill the remainder of this weeks training. No doubt more Garmin routes will appear very soon.

Later...

Return of the TT

Saturday saw the welcome return of Rosy (my TT bike) following several months of gathering dust. From the 5 hours and 15 minutes of riding I was able to conclude 2 things:

1. Things are going well in cycling terms.

2. It'll take a few weeks before my crotch doesn't turn to pate after 60 minutes of riding.

Apart from that it's been a tiring week. I try to avoid talking about work here but as we approach the Christmas break the workload is increasing, the sleep is decreasing and the morning HR is going up, up, up! Some sluggish swimming and some lacklustre biking has been the order of the last week and I had to end my long run early as my anterior tibialus was feeling very tight, and repeat of summer is not needed now.

In 2 weeks I get a bit of a break so the next 10 days or so are all about training hard to reap the rewards from a well earned rest.

Happy festive training...

1 year older

Saturday was my 23rd birthday (celebrated with a 19 mile run and 30 minutes of core) and it seemed an appropriate point to think about how far I've come since I turned 22.

I distinctly remember being sat at the Hillingdon triathletes Xmas 2007 shindig discussing my aims for the season and mentioning IMUK. When asked what I hoped to achieve I said I'd be happy if I finished. When pushed to give a time I said 12 hours would be OK 11:30 would be great, sub 11 and I'd be ecstatic. It seems strange to think that 9 months later I was writing how disappointed I was with a time of 10:58.

This year at the same Xmas shindig I won the club duathlon series and also got on the club's honourable mention list for my silver at Nat Champs, if I'd have been able to race in Rimini that would have been another accolade to add. Thinking about this now these seem modest achievements, especially considering my lofty aims for this season, but 1 year ago I would have said a top 10 finish in Milton Keynes was pie in the sky.

It just makes me think that when we apply ourselves, are disciplined and train hard, a year is a huge amount of time if used productively. On my 20th birthday I was a rower who had problems running more than 5 miles, on my 21st it was a good day if I covered more then 1500m in the pool without sinking and on my 22nd I was just hoping to cross the finish line at Sherbourne. What will I be thinking when I turn 24... Only time will tell but if the last few years are anything to go by hopefully it will be reflecting on a successful Kona debut.

Thank you to all of Hillingdon for a great evening, especially Dave Wardle, without whom a hell of a lot of things would never get done!

VO2 max and other assorted miles

Just got the VO2 results - clearly I've not been working hard enough. Apparently I should be holding 150 on my steady rides. Lazy, lazy John! No VO2max result but it's not hugely important, all that matters is I'm going to have to work a little harder to get the results I need.

This weekend saw a huge bike (6h 15m) and a 20mile run. A little sore after both but the run still felt good after 20miles and I maintained sub 3h 10m marathon pace which is by far the quickest I've run the distance... all in all looking rather promising. If I can hold this training without injury then who knows what is possible...

Happy training.

Long time no blog

Sorry for the delay, the longest I've gone without blogging. To be honest it's because nothing has really happened, which given the turbulent months leading up until IMUK, is a good thing. I've done a VO2 max test, the results of which I'll post as soon as I have them.

Other than that it's been base, base, base and then some more base on top of that. IMSA is all booked and ready to go and nothing except a Hawaii slot is good enough. It's a big target but I'm willing to do anything (within reason!) to make it happen and the data I'm seeing at the moment is promising. Way up on this time last year and I'm able to function at a much higher HR for a much longer time.

A boring post I know so here's a joke...

Two rabbits walk into a bar, one orders a pint, the other a ham and cheese toastie.

About 15 minutes later the second rabbit, still hungry orders another toastie, this time cheese, pickle and tomato.

Just as he finishes it he drops to the floor in the last throws of life. His companion leans down towards him and asks what's wrong.

With his last breath the rabbit leans into his friend's ear and whispers...

...myxomatoasties.

Budum ch, until next time.

New Season: Less is More...

First post for a new season.

The training began in earnest this week under the careful eye of my new coach. I have to be honest I was a little apprehensive when I first saw the hours, way down on what I was doing this time last year. One week in and I'll be the first to sing it's praises. I have felt more focused and able to put in a much better effort in all my sessions. No wasted miles, no junk sessions, everything with a goal. Last year I must have been training about 16 hours a week, about 6 of them were useless, probably less than useless as they left less time for recovery. This week has started with nine and will build to about 16 at a peak.

This seasons main goal is to get an age group slot at Kona for 53 weeks time. Fingers crossed my work place will give me the time off and I'll have a shot in April at IM South Africa and then possibly again at IMUK in August. All that seems one hell of a long way off right now but as my rowing coach used to say, "medals are won in the winter and collected in the summer". I reckon the same probably goes for Kona slots...

Later

Ironman UK Race report

A little later than intended, this is IMUK from my own eyes.

The weather in the preceding week had been dire, wind and rain had turned the car parks into quagmires on arrival and it showed no sign of letting up for race day. I registered on the Saturday and went through the obligatory process of checking all my transition bags 18 times. I had horrible images of getting out the swim and realising I had no bike shoes or getting to the run and having forgotten by gels. With the admin sorted and the briefing done I returned to the hotel to quietly brick myself in my room.

I don't think I've ever been that nervous. Anticipation is normal as you know a race is going to hurt but the following day I was about to undertake something I'd never done before, I really was going into the unknown.

6:00AM - 1500 neoprene clad athletes are grouped by the exit of transition resembling the throng amassed at a fetish convention. Thankfully it isn't pissing it down but the wind is strong and the mood is one of nerves. As we proceeded to the swim start half an hour late due to it not being light I remember one of the commentators talking about one competitors "thousand mile stare". Only once I was in the water did I realise he had been talking about me.

6:30AM - The hooter sounded and I went like hell to get onto someones toes. As with every swim once I found my rhythm I just needed to keep plugging away and ensure I didn't swim into the reeds. I was extremely happy to exit the water in just under the hour following a fairly cold but otherwise uneventful swim. Thank God for wetsuits!

7:30AM - Following a speedy(ish) transition I was out on the bike and 180km of rolling countryside awaited. On the route report for Tri247 I remember saying the hills didn't seem to bad. Sorry for anyone who took that to heart because they were bad, very bad. Laps 1 and 2 were OK, I kept the cadence high and took on a far bit of food. That said malt loaf just ain't as good when you have to force it down your throat. Lap 3 was hell, my legs went and everything dropped, the speed, the cadence, the HR and more importantly the will to live. I plugged on and eventually came back in just over 5h 45m. My target had been 5.30 so I was a little annoyed by later found out it had been a very slow day for all concerned.

1:45PM - The first 8 miles of the run were amazing, it felt easy, I was cruising at 8min/mile and was on for a 10.30 finish. I even gave the small Team John supporters club a thumbs up at mile 7. At mile 9 the wheels came off. The ghost of injuries past returned to haunt the last 16miles of my day. My ankle went meaning I had to change my run stride and about 1 mile letter my total lack of mileage caught up with me. The last 16 miles were my own personal hell. Everyone and there dog came past me and I moved from pushing for second in my AG (my perennial finishing position) down to 5th. A 4.04 marathon does not reflect my abilities as a runner and I am annoyed with the time but I have dealt with that and should have altered my race plan due to my injury. 99th and 5th in AG is OK but when the Kona slot went to a guy only 18 mins quicker than my hobble along marathon time I can't help but think how sweet it would have been to go to the big Island this year...

Overall it was one hell of a day. I was making plans for my next one less that 24 hours later when I hope everything I've learned will mean elementary mistakes can be ironed out. I've had to miss Rimini so am currently enjoying the off season but am meeting with my new coach to discuss what 2009 has in store.

Thanks to everyone who has supported me in any way over the last 12 months, it all starts again in 20 days time!

IMUK

Finished 99th, 5th in AG and just under 11 hours. Slower than I wanted (but then looking at the times it was a slow day, only one man under 9hrs and no bikes under 5hrs) but the swim and bike were good. I was under the hour for the swim and 5.45 for the bike. Only 15 mins outside my target leaving T2. The run was hell. I was going strong up to 10 miles hoping for 8min/miles and a 10:26ish finish time when the wheels came off. First my ankle went, obviously not fully healed. To deal with this I had to run in a very strange manner and not flex my left ankle in any way. About 2 miles after this my legs ran out of gas. Partly the injury but more likely due to not having run for more than two hours and only clocking 3 hours in total since July 25th! Not ideal IM prep. I should have adapted my race plan but being stubborn I didn't!

For a first timer on a tough course it was a solid starting point to build on, I know my run needs work and more volume in the weeks leading up to it but I see know reason why I cannot push 10 hours next year. My off season starts here as the World Duathlon Champs are now a no go...I'm off to buy pizza and beer, sweet, sweet beer.

Later...

The 11th hour!

This'll be my last post before the race, the last 11 months of my life have been geared towards this Sunday. Sometimes it's hard to believe it is actually here, other times I remember and feel mighty nervous. This week is all about rest and food (I've covered tapers in a previous post) and getting mentalyl ready for when the going gets tough, which it most certainly will. There is without doubt an element of the unknown for me. I've trained damn hard but missed several key bricks through injury so haven't had all the time I would like to practice my nutrition, nothing that can be done about that now.

Those who know me know what my goals are for this race and for once I won't post these until after race (race report should follow on Monday at the latest). All that remains now is to wish everyone who is racing good luck and for me to say thank you to all those friends and family who have supported me (read: put up with me) for the last few months. Also another HUGE thank you to the Bike Whisperer who game me mechanical support when I needed it most as well as passing on advice and knowledge which someone with my experience could never have acquired.
Finally, let us all pray to the god of weather because at the moment it looks like the swim is going to be the driest leg...

Impossible is nothing...
John

Looking up...?

Over the last 9 months I have completed 3 hour runs, 6 hour bikes and 7 hour bricks, but no sessions have given me the satisfaction that the 50 mins of running and 3 hours of cycling have over the last 4 days. My ankle/shin seems to have cleared up and whilst my legs are reeling from a whole 8 miles of running (!) I think I've managed to avoid losing too much fitness.

I'm now pretty sure I'll be able to start in 10 days time (and hopefully finish as well...) and whilst it might not be the race I was dreaming of 5 weeks ago when training was going to plan, I am hoping that I'll be able to hold my head up high at the end of it.

The next few days are about a couple of longish sessions, more for confidence than anything else, and then taper, although I think I've had enough rest for 2 Ironman races over recent weeks...

...role on the 10th.

Rabbit!

Seeing as my family may read this and I'd rather keep it clean lets replace a well know, and rather rude four letter word with something a little cleaner; "rabbit" should do.

RABBIT, RABBIT, RABBIT, RABBIT, RABBIT, RABBIT. Why the rabbiting hell does this have to happen now! The rabbiting injury which was a mild irritation and I thought would clear up by now has got to the point where I can't really do anything on it. At the point where I should be working my rabbiting arse off doing a 30+ hour week I am instead sat on the aforementioned arse drugged up on anti-inflammatories and icing every hour.

To be honest I have no idea if I'm even going to make it to the start line of IMUK, let alone finish the rabbiting thing. All I can do is rest and wait and see, one thing is for sure, I certainly won't be bringing my A game to my A race.

RABBIT!

The week of the bike...

Turns out last week's run mileage took its toll. Mild tendinitis in my left shin means running is off for the next week or so, no point in risking it all at this stage. I figure I've put the running distance in so there's no point in dwelling on it. So this all means it is the week of the bike, I'm hoping to top 700k for the next seven days.

Yesterday I road the Chilton sportive route with some other IMUK competitors and bugger me sideways, that is one hilly route, not sure the TT bike was such a great shout. 165k in just over 6 hours of leg breaking agony. That said it's going to be worse than anything I'll come across on the 7th. Friday will be the longest ride I'll be undertaking this season, 200k through Buckinghamshire and Sunday is a recce down in Dorset so I'll suppose I'll know exactly what I'm dealing with.
Congrats to all those Hillingdon members who raced in Nottingham especially "Strong like Lion" who won the O50s race!

A good week...

450k bike;
100k run;
14k swim;
3 afternoon naps.

..."nuff" said!

School's Out!

You ain't wrong Alice - the day job is now on hold for 6 weeks and I can get some really solid training in. I'm hoping to top 25 hours during my peak week and make sure I'm fully prepared for IMUK.
I've recovered from Cow Man well and I've now reached the point where taking of my socks doesn't mean loesing half my foot. Haven't been that apprehensive about taking of an item of clothing since a girl first saw me naked! Needless to say I have been training with socks for the last week.

Cowman report

My first middle distance race (although not an official M dot event) was always something I was apprehensive about. I'd labeled myself as a long distance athlete but had nothing to back this up with, so yesterday was pretty important for me as a triathlete.

The weather was rubbish (strong winds and rain/hail) the field was strong, really, really strong, (you only need to look at the times in the top 10 compared to last year to see that. If I'd been in the 2007 race (which I think was the same course?) I would have been 3rd and the winning time was 13 minutes faster!) and I felt I acquitted myself rather well. I went in with a sub 4.30 and top ten result being my idea of a perfect day with top 20 and sub 4.40 being OK. Given the conditions, to have achieved half of my first goal is great and to be only 3 minutes off my time target is also promising, especially after a wrong turn on the bike course costing me about 2 of those 3 minutes!

The swim was uneventful, I followed the advice of many a club mate and took it easy. Out of the water in 31 minutes was one minutes slower than my target time but not a huge issue in the grand scheme of my race.

The bike was good, I clocked the 10th fastest individual bike split of the day (despite the wrong turn) and felt really solid. I never over exerted myself, drank and ate well and, to be honest, felt comfortable. Apart from the wrong turn I was able to keep my HR relatively constant, stay in the saddle and just keep the RPM high. I certainly felt like a finished with more to give.

The run was always a bit of an unknown having never raced the distance before. It was also a surprise to find my recced course was about 1k shorter than the actual course, I had been wondering how my run splits at the recce had shown a 1.12 half marathon time! I started well gaining 1 place over Laurence Pidock at the end of lap one and feeling strong. Lap two was just as good finished in 20 mins putting me on for a 4.30 finish and a 1.20 run spit. Alas laps 3 and 4 were not so hot. My stomach was bloated and I couldn't take on water or gel and it started to take a toll. I lost 3 minutes over the final two laps and, more irritatingly, 3 places moving from 7th to 10th. When I finished I found that I'd left half my feet in shoes - saving 30 seconds in T2 was not worth it - and felt knackered, truly knackered. The sort of exhaustion that only comes from knowing I gave everything (and probably should have taken on a gel and some water on lap 1).

On reflection this race was about learning. The result is promising. A casual Googling of those who beat me shows that as many as 5 of them are elite/pro triathletes training full time so to hit the top 10 at my first go at the distance in my first full season is great. I really feel as though I know where I need to work for the next 10 weeks before IMUK; long rides into long runs with a nutrition focus on the run. School ends in 10 days at which point the real training begins...bring on the summer!

Cow Man Taper

SPOILER WARNING: This blog contains the inner musings of a man with far too much time on his hands.

Taper week....

As many a triathlete knows this is a time of paradox; granted the gift of time but with no idea how to use it. As someone who, when not at work, spends 90% of his time training and sleeping (the other 10% is spent trying to mollify and understandably irritated other half) this gift of time is a strange thing. As anyone who knows my training habits will tell you I have a knack for doing a little too much and reflecting on my previous tapers with club mate Clark Schofield, it seems I had always done too much.

I have had 2 races this year which were "A/B" priority and thus warranted a taper. Before Nat Champs I foolishly decided to ride half the course at race pace the day before and then run 5k at race pace 45 minutes after.

MISTAKE!

The week before Shropshire I did 4 lots of running speed work in Spanish heat, a shocking plan which lead to my legs feeling dead on the Saturday evening.

MISTAKE!

This week has been the total opposite. Following a tough Sunday at the Hillingdon race and a 2.5 hour "recovery" ride (I got lost!) the week went as follows:

Monday: 2k recovery swim + insults about being beaten and being rubbish at sprints;

Tuesday: 3k open water with 30 mins at race pace;

Wednesday 90min ride with 25 mins at race pace + 10 minute run at race pace;

Thursday: 2k open water with starts;

Friday: rest;

Saturday: TBC open water swim or 45min bike with bursts.

Will it work? I'll let you know on Sunday evening. My worry is it's too little, maybe I'll feel dull on Sunday and won't be ready to work hard. I've never done the distance before and I have been advised that too much taper is always better than too little, especially for anything over sprint.....???

Well, another 15 minutes killed before new episode of Scrubs starts and I can eat again. I did warn you I had too much time on my hands.

This podium finish is brought to you by the Bike Whisperer

3rd place at Hillingdon this week, a great race, pipped by Clark Schofield on the line by a wheel length. Well played sir! To clear up any confusion its a swim-run-bike format.

A fantastic swim saw me out of the water with the second group (Matt Maloy was gone and away), a really good effort. The run was OK but a tough couple of run days prior meant that I had heavy legs and couldn't quite get up to top speed. I went in T2 in 3rd and had a crap transition. Having over-slepped I racked near the bins and had to run just a little but further. The bike course was rolling with a couple of tough climbs, I overhauled Matt Patemen about 10k in and was in second until Clark took me to school in how to finish a race. All in all a great sharpener for next weeks Cowman.

Special thanks to Scherrit at the Bike Whisper who repaired my bike at the 11th hour on Saturday to allow me to compete.

Weekly update and some mid-season reflections

Another solid week:

60k running including a 20 miler at sub 3hr marathon pace;

300k on the bike including a 4.5hr effort in some terrible wind on Sunday;

14k in the pool/lake.

What has hit me this week is that I have placed all my eggs in one basket this season. As I left the Hillingdon crit on Tuesday having finished about 6/7th (I think) I uttered my old mantra of "it's OK, I'm going long this season". How many times has that been my excuse so far, both in the blog and in my head at the end of any race over a shorter distance.

It was only this week that the usual "what ifs?" started to enter my head. The seeds of doubt which were no doubt planted a while ago are starting to grow and I can only hope that in 2 weeks time at the Cow Man I'm not left repeating the same thing because then it just won't cut it. It's not my A race for sure but it's a massive indicator on my road map to IMUK and failure at this point is going to be pretty difficult to rationalise. That said the training is going steady and well... I just hope its steady and well enough...

Hillingdon tri this weekend (assuming I haven't missed the cut off time) as a tune up for Cow Man.

Weekly update 7

A week marred by illness meant that despite a strong start with some good mileage, the middle of the week was a bit of an ibuprofen fueled struggle. I was hit by a migraine on Wednesday evening, I pushed on with my ride and to my annoyance felt great, apart from feeling as through my brain was slightly to large for my head (a feeling which I can assure people I am not used to!).

Thankfully Friday was a rest day anyway so I rejigged things and only missed one key session and I'm now feeling back to full health and enjoyed a great session on Saturday and a good open water swim on Sunday.

I hope everyone racing at Windsor had a great day especially those who popped their triathlon cherry.

Until next week, happy training...

Weekly update 6

Hola!
Having become increasingly aware that I tend to rant on for hours (you can always rely o your Grandma to be honest), I'll keep this brief.
This week (and all the coming weeks) are dedicated to mileage in prep for IMUK. I've done about 300k on the bike, 60k on foot and about 12k in the pool/lake.
A slight hamstring tweak was a cause for concern on Friday but I got through the weekend's training with minimal disruption so hopefully it'll cleared up for tomorrow.
The thing I am most proud of this weekend is my "tan" (burn) lines. 4 hours in the aero position on Sunday followed by a run off the bike not only left my legs like jelly but my shoulders and back like a lobster. If I can find anyone who has a strong enough stomach to take a pic you can all have a good laugh at my discomfort. Although don't expect me to turn any more red!

Have a good week of training.

Shropshrie Race Report

Just got the results and it's pretty average to be honest. 11th overall, 2nd in cat, not bad but not great.

The top end was not that much slower than last year - despite being a much smaller field, and alot of the quick guys still pitched up and with some the Armed Forces' best there I got served on the run.

The swim was quicker than anticipated - a pretty slow T1 but I was onto the pontoon in under 21 mins. On the bike in 23.36. It's a 5 min improvement on last year so I was pretty chuffed, although that was the last time "chuffed" could describe my mood that day.
The bike just never hit top gear, the course was hillier than I remember and to not dip under the hour was disappointing.
The run was painful and I lost 2 places in the last 1k which is unacceptable as far as I'm concerned. 36.42 is about a minute slower than I wanted and was aiming for.

I've reflected plenty on this performance and I never really switched on mentally, I didn't put up enough of a fight on the run and wasn't feeling that nervous prior to the start, which never happens, I'm usually passing bricks! Still, to put things in perspective its an 11min improvement in just under 12 months with steps forward in all 3 disciplines. Cow Man is the next race and looking at the start list I'll need to up my game.

Happy training y'all, I'll be on the road putting in miles upon miles upon miles........

Weekly update 5 - La Manga

I've spent the last week chillaxing in Spain tapering for Shropshire. It was a pretty easy week with most of the time spent swimming open water or in the 25m pool in the complex. It was pretty warm and being the whitest man on the planet I burnt - twice - despite factor 30! This probably wasn't the best build up to a race but at least my legs don't blind people at 50 paces anymore.

Daniel Craig eat your heart out!

T1 practice.

Enjoying el Mar Menor, salty but warm.

Heron lake this ain't!

Still waiting on Shropshire results but I know I didn't break the hour...hey ho role on Cow Man.

Howdy all!
Sorry for the lack of posts and updates. I've been sunning myself in Spain and will soon be updating with some delightful photos to make even Daniel "James Bond" Craig go green with envy and ladies everywhere weak at the knees (or is that weak in the stomach?). Tapering has gone well as has my just completed race prep and I will be jetting off to lovely Shropshire in a little under 3 hours to enjoy the wonders and luxury of the Oswestery Travel Lodge.

Whilst the Shropshire Tri is much smaller than last year, and quite a bit out of the way for someone driving from London to Sheffield, it holds some significance for me as it was here that I did my first Olympic distance Tri. Thus, this is my first and only real opportunity to see how far I've come on in 12 months.

I always wonder whether I should post my goals for all to see before a race but with this one its not really about the placing but the times. Last year it took me just shy of 2h12 to finish, not bad for a first pop but along way from decent. This year I want to break 2 hours taking around 4 minutes of each leg to do it.

Tune in in about 48 hours time and hopefully they'll be plenty of fun and revelry to keep you amused for just under a minute.

A tale of two races...

It's been a tough weekend... Supersprints on Sunday and then I tried to race the club duathlon on Monday - mistakes were made. First Eton:

Given that I'm not training for sprints this season as my end goal is going long, the longer the better, I was fairly happy with 8th overall, 3rd U30 and first 20-24. I forgot the hell of a swim start and promptly missed the hooter and got swum over, kicked, punched and other assorted fun which would have been heaven for a masochist with a rubber fetish. Once I got going it was fine but, as per usual, I only really hit a rhythm by the 300m point. Out in 6:03 is pretty respectable for someone who last year couldn't really swim and it was a comfotable pace.

I never really hit top gear on the bike, partly due again to the new position and also Saturday's ride was still in my legs. 6th fastest overall was OK but I really should have dipped under 30 mins.

Strangely it was the run which was the best part of my race for once. I'm fairly sure that two week block where I systematically destroyed myself is starting to pay off! 17:21 was good enough to move me up to the podium in my division. All in all not a bad day although the real highlight was the 11 mile run I did 90 mins after the event finished. I figure I'm going to have to get used to running when my legs feel like concrete and I was really pleased to run the distance in under 70 mins with a heart rate below 150bpm. Bring on the Cow Man!

In start contrast Monday was not a happy day. With an uber strong field for the duathlon (the mighty Jez Cox no less!) it would have been a great day to put in a charge but alas it was not to be. A sensible person (which by now I'm sure you have realised I am not) would have not raced and my worst fears were confirmed when I failed to catch the pack despite burying myself for the first 2 laps.

The less said about this race the better but I can honestly say I haven't felt that cooked in years. A couple of days rest are needed and hopefully no long lasting damage has been done.

Weekly Update 4

Just raced the Eton Super Sprints - I don't know the full results yet so race report to follow.

I know you're all on the edge of you seats waiting for John's weekly rant but I'm afraid I'm going to disappoint this week, it's all been going OK.

This week was my first open water swim and I enjoyed it so much I did it again on Saturday. Thursday was a shorter session before work and Saturday was 3k. The times I was posting were very encouraging and I think sub-22.30 at Shropshire may be a possibility (assuming I was actually swimming a full loop). Compared to 12 months ago this is brilliant to see. Last year my 1500m time at Shropshire was 28.50 so a 6 minute improvement in 12 months is fantastic. It's not elite level yet but hopefully sub-20 is not a pipe dream for 2008-9.

Running has been quite light again and I've seen some good improvements. A 17 miler on Sunday took in the bets of West London's bridges. 7min/mile pace was solid and I'm starting to get my nutrition sorted. A track session on Thursday was my only other session and 16x400m @ 75s of 2.20s (I know it's gibberish!) was tough but I held on to it...just.

My bike is fixed and radically different in terms of fit. Scherrit at the Bike Whisperer has been working his dark magic to turn my bike from a 10 mile rocket to a long haul ride. Tuesday was a 10m TT and I PBd with a 23.09. Not bad but beaten by a club mate... no excuses this time, he was just faster. Bring on the next 10!
Saturday was my first long ride on the TT bike. 4 hours at 34km/hr was good for this time of the season but the new position is going to take a little more getting used to...my neck muscles started to ache after about 2 hours but fortunately I was distracted from this by the battle my saddle was fighting with my undercarriage - at last check the score reads Fizik 1 - John's crotch 0.
Role on the rematch mid-week. Hopefully I can pull a goal back.

Weekly Update 3

Another week, another rant. This time at the bolt which supposedly keeps my saddle in place. 5 miles left of a 25TT, feeling good, looking at about 58minutes on a tough course, quick out of the saddle push, back into the aero position, wait one second... that isn't a saddle... rats*... that's a seat post! Bother!*

I've spent most of the week enjoying the sunshine. Following Monday's race I did a 90min recovery spin and was quite glad of it come Tuesday when I did my first ever crit. Racing in the cat 4s at Hillingdon my only aim was to not cause bodily harm to myself or others. 45 minutes later and mission accomplished (just) and I also managed a 4th place finish earning me the princely sum of £10, my first ever cash winnings!

Running has been kept light this week and all I did was a 5k road race on Thursday. I finished in 17.20 which was OK. I went off too fast (2k in 6.15) and paid for it in the hot conditions and with my tired, tired legs. I have to be honest I may have overdone it with the speed work in previous weeks - too much too soon - but I feel for once I've been sensible enough to know when to back off.

Swimming is plugging away slowly. Thanks to a conference on Saturday I have yet to hit the lake but I'm starting to complete consistently good swims at a good pace and I'm maintaining my form for longer. Hopefully I'll have done some open water stuff by next weekend.

Next week is still a bit up in the air. If my bike is fixed I'll be TTing and getting a bike fitting with the Bike Whisperer (who I would recommend to anyone with bike/fitting issues). I also may be doing the Eton Super Sprints next Sunday. Hardly a structured race but more a bit of fun and some good T1 practice in a wet suit. A friend dropped out leaving me with a free slot and I wasn't going to turn that down!

Until next week happy training to all, and remember, check your kit before you race because it wouldn't have taken much for me to be in Ealing Hospital having a saddle removed from my rear end instead of sat here typing.

*language my have been censored for audience.

Thames Turbo Race Report

Lets get this out of the way at the start... I hate red lights, I hate them, I hate them, I hate them I really, really, really hate them with the passion of a thousand suns! There, done.

The weather was a stark contrast to last time, instead of snowy and frosty we got warm and sunny, quick times were on the cards and the field certainly delivered. I'll level with you, I had 3 targets for today and only one of them was what I call a "controllable" i.e. the outcome (ignoring mechanical failure) was in my hands. I wanted to go under the hour and a managed that in 59:31. However, I also wanted the 20-29 bike course record (standing at 32:08 and a podium finish). These were less in my control and unfortunately today's field was a class act:

Jonathan Hotchkiss - Elite;
Dan Corner - had beaten me comprehensively at every event we'd both been in;
Richard Legge - a turbo elite who on his new bike is lightning fast;
Mark Yeoman - Sigma sponsored athlete;
Sam Hunt - 2012 prospect.

Perhaps top 3 was a little ambitious but if I was going down it wasn't without a fight. Starting about 30 places after the quickest swimmers I put in a solid effort to come out of T1 in 7:41, 30 seconds quicker than last time and about 20 places higher up the rankings, hopefully the swim work is starting to pay off as I felt strong.

The bike started well, I had underestimated the amount of recovery you got in the non-compete zone in the previous race so attacked the bike course like a 10TT. All was going well until I had to stop at the light - now, I know it's the same for everyone, I know it's luck of the draw and I know there are probably 10 athletes who were with 45 seconds of me going "I'd have beaten that Franklin bloke if it hadn't been for the lights" but that doesn't mean it didn't piss me off. I reckon I could have beaten the previous bike course record as well if it hadn't been for the light (although it would not have been recognised as Jonathan Hotchkiss had just set a new overall record in 30:42). That said, even with the light I was just under a minute quicker than last time so I am getting faster.

The run started strong but the old left calf started to niggle at half way. Probably a result of plenty of mileage over the last 14 days. There was no one around who was really in my wave or who I was competing with for places so I was running against myself and to finish in 18:53 was pretty good. A minute quicker than last time.

To finish 7th was OK, I'm not going to pretend I'm pleased with it because I'm not. I wanted top five at the very least and, yes it was a strong field, and yes some of them race elite and yes I had to stop at the light but at the end of the day if I want to achieve my goals in this sport I need to be competing with the best and today I was on the peripheries.

Overall assessment: B- Not bad but plenty of room for improvement in some areas.

Next big race is Shropshire so be sure to check back then.

John

Weekly Update 2

I sit here covered in compression kit wondering if today's ride was perhaps a tad too much considering I'm racing in 13 hours (see how I use the medium of blogging to get my excuses in early - that way I can simply refer people to the blog tomorrow!).

The aching aside its been a tough week:

Monday was another win in the Hillingdon evening series, I led from the start and posted a reasonable time. A poor T1 stopped me dipping under 38 minutes, there's always next time.

The bike has received the least attention this week, a turbo, the duathlon and a ride today, not much going on just keeping things ticking over nicely.

Swimming is getting better and better - 11k this week with some really strong wetsuit work. I'm fortunate that a wetsuit makes such a positive difference to my swim but this season the change is incredible, I'm taking several seconds off each length. Role on the open water fun in a couple of weeks - at least the weather has warmed up!

Not sure where to begin with running... the Dave Knight session from hell followed me until Wednesday. Running on Sunday and Tuesday was horrible, my calves let out a small yelp at every step. Luckily it cleared up by the end of the week and Friday's track session was good - 6 x 1200m of 4:05. Not too shabby I thought.

Race report from Thames Turbo ASAP after the finish tomorrow and well done to everyone who raced at the Hillingdon Duathlon yesterday and good luck to anyone racing tomorrow.

Weekly Update 1

The end of my first proper week of a slightly tweaked programme, with a focus on my swim technique and 10k speed as the triathlon season approaches.

Monday was tough, I raced the Hillingdon Duathlon on Monday. (Thanks to everyone who gave up their time to help marshal.) I won the race but had to work hard on the first run when Jake Shelly set a tough pace leaving T1 in 9:55. Fortunately I made the time back on the bike and finished in 38:38.

Two track sessions have left my legs in shreds (many thanks to Dave Knight for one of those.) 40 x 200m and 6 x 1200m were two tough sessions but hopefully they'll pay dividends in the coming weeks.

Four swim sessions was quite a change from previous efforts. Upping the distance from 4000m/week to 10000m/ week was a challenge at first but towards the end of the week my feel for the water was starting to return (it's a while since I've felt as good as Friday's 3k session).

On the bike I've been increasing the speed with a little less distance - a 20/20 session on the turbo, a track session with two 30min "sweet spot efforts" and a longer recovery ride with the Hillingdon guys on Sunday.

The focus for next week is peaking on Friday with a rest on Saturday as prep for next Monday's Thames Turbo Race...watch this space.

John

National Duathlon Championships Race Report

Hello, and welcome to the inaugural post on my blog, exciting stuff.

The Duathlon Nat Champs were held at Milton Keynes on the 13th April and, coming off the back of decent races at the Kingston Breakfast Run and Clumber Park, I went into it hoping for a top 15 finish and a sub-2hr race. Looking at the start list, despite the absence of Jez Cox, the top age groupers were all present; Lee Piercy, David Vaughan, Justin Webb (who had finished third at the Ballbuster), Dan Corner (resident bike demon) and top runners Dave Mitchinson and Matt Gunby. On top of that Tom Davey, who had beaten me to first place in the 20 - 24 AG at Clumber was also present...it was always going to be a tough day.

Despite sporadic rainfall during the Friday and Saturday, Sunday morning was clear but cold. Fortunately the mist lifted just in time for the 7:ooam start. As expected the initial pace was blistering with Mitchinson et al. storming away. Having made the rookie error of trying to stay with him at Clumber 4 weeks prior (and having paid for it later), I stuck to my own pacing hoping to come into T1 in 35:00. Having dropped back a bit on the first two laps I began to pick off a few people who had gone out too fast and entered T1 in 35:14 and 28th place overall, more than 4 minutes slower than the leader and about 2:30 of the main group.

I had recced the bike course the day before and knew it was fast so was hoping to get as close to the hour as possible for the 40k, I managed to reel in several riders quickly and over took a large group about 10k in before the climb. It was at this point I overtook Tom Davey and knew I was going well. It had taken me nearly 35k at Clumber to overtake him and the advantage I'd taken into the second run there had not been enough. Only Matt Gunby was ahead of me in my age group and as I finished the first lap my trusty race informant (thanks Mum) told me I was in 7th. The second lap was not quite as successful in terms of placing as I only over took one more rider and was unable to reach Gunby and the lead group. I found out one possible reason for this later.

Coming into T2 I was in 6th with Justin Webb just behind me. My bike had taken 1:02.08, a time I was fairly pleased with and what turned out to be the third fastest split of the day (only due to a Dan Corner puncture, and I still only beat him by 52s!). The final run was all about attrition as myself and Webb battled for 6th place. Corner was way ahead in 5th and with the top 5 being phenomenally strong runners I knew there was no chance of me moving up any more, had Webb not been on my back it would have been slightly more relaxed.

Webb pushed me right to the line in one of the toughest second laps I have had the pleasure (?) of running. He took the lead on numerous occasions and I had to dig very deep to stay with him. It was only in the final straight that I got a small gap and ended up with just a 3s winning margin.
Given my targets at the start I should have been pleased with 6th and second in AG, after all, Matt Gunby had beaten me by over 2mins. However, as you will find out if you read my blog posts in the future, I am rarely content with whatever result I produce and left Milton Keynes feeling as if I could have done more. In reality I had an incident free race and could probably only have squeezed a matter of seconds out of myself, but this rational thought seems to not matter one jot. Roll on the second Thames Turbo race where I will be hoping to improve on the 5th place I got on my race debut.

P.S. Whilst I myself didn't see it, I have been told by various sources that there was drafting going on in the lead group and it may well have effected the outcome of the top 10 places. If this did go ahead then I would like to add that in a non-drafting race blatant cheating of this type should not be tolerated by anyone, be it marshals, draft busters or competitors.