Sunday, 10 December 2017

When is enough, enough?




Changeable nature of a athlete.

The past month or so has been a rather eye opening and interesting time. Here it is in pictures. To bore everyone with pains and moans would be unfair. Lessons learnt and new perspective. 

I am now looking forward to a good winter training correctly and building right. 

Watch this space for revamped blog and more regular posts! 
















Friday, 25 August 2017

Standard distance Penticton World Championships


Race day world championships – Penticton

I would be lying if I said I wasn't building towards this event for the whole year, this event was kind of a big deal for me. 


Travelling to the venue had gone well, California the previous week, flight to Seattle and then a 6-hour drive to Penticton had been extremely taxing on the body with an accumulation of over 24hrs of flying and driving over 6 days, but fun. I travelled to the race with two friends, one a good friend (Mr Lee Piercy, a previous world champion) and the other a new acquaintance (Mr Mark Evans) who both live in California, but are both British. They made the experience so much more enjoyable and pleasurable than it would have been on my own. We arrived at the race venue a couple of days before and everything went smoothly, sign on, event recces and pre-race training was all spot on.



ITU Multisport World Championships - Duathlon

2017-08-21 • Age Group Standard

The morning of the race was a 4.30am wake up, standard overnight soaked oats, water and coffee to start the race day procedures, I do try to relax and think about the race ahead. Nevertheless, a bit of tune-age curtesy of Calvin Harris to get the blood flowing before the race and get the house jumping was much appreciate. We all need to find our natural rhythm before a race.

We arrived at the race venue at around 6am. My bike racked due to the pre-race overnight racking, so that was one job done. The next step was to make sure the bike survived the night, place shoes and attach race nutrition. Done! Just before the race around 45/50 mins I ensured my stores were topped up with a half a banana and then another black coffee just to give me the extra caffeine buzz and a metal race edge. All going to plan...let’s keep it that way. 


Now it gets interesting, excitement and nerves were building, I had been working towards this race for such a long time, it was eventually here, that was a little surreal in itself.


 My warm up went well and I felt smooth, a slight niggle in my left knee and my right hamstring was a little tight, but the best it had been feeling (thanks to the work from Mindy at 206 for working on it over the last few months) since March. Senses are always on red alert before a race so I was confident things were going to be fine.

After the warm up this was it. We had to be in the holding pen before the race and that was the most nerve-racking part of the whole day, I am good with nerves prior to races until the last 5-10mins before and then it tends to all go out the window and I get crazy nervous...I was bricking it.We pulled up to the start line and I made my way to the front (rather confidently...not sure why, but why not ay!). The horn went and then that was it...

My races are calculated and unfortunately not that exciting, so reading this might not fill you with stimulation, however it will provide you with a great insight to how the day unfolded and what I was going through during it.

10k (run) - 40k (bike) - 5k (run)


The first run was 4 laps of 2.5k (10k). As ever it went off super-fast and I tried to control my run and settle in, this worked well and I had plenty of company to run with, however as the run went on it really did thin out and people were dropping off throughout, a lot going out too hard and not able to hold the pace. The first run of a duathlon really can just end your race, pace it wrong and it can be your race over completely. Go out too hard and you will not have the legs left to bike well, too slow and you will lose too much time (complicated right).

I arrived into T1 (first transition) in 4th place, with 3rd (Mexican) close in front and 5th (Brazilian) a little behind, a fellow Englishman had led the run and an American was second. I ran well, the quality of the field was good and the times were a little slow due to the nature of the course. A quick T1 transition, blowing a little, but level headed I ran my bike out and slipped my feet into my shoes. I was out on the bike (41k) thinking I might actually be in with a real shout at doing something in the race. On the bike, I soon dropped the Brazilian off my tail and overtook 3rd...although he did his best and tried to hold the pace but very quickly fell away (to my relief). I then...to my surprise caught the fellow Englishman who had stormed than run. Just one more up the road...I was looking out for him and was hoping to catch him, I was looking out for him at every possible passing point and there he was, I saw him at the first turn around point. I thought I was possibly catch him at this rate. I had my head down and just kept driving forwards, keeping my speed and holding my bike position. Unfortunately that was the last I saw of him, he was too fast I just couldn't catch him at all, I tried hard to push the pace but just couldn't do it he was nowhere, I have no idea how he was so fast, actually I was just too slow! 
I arrived in T2 after what I thought was a strong ride, holding a good pace and really working to hold a good aero position. I saw the 1st placed American (what I thought was first place, and later to find out it was) come out of transition onto his final run (5k), I wondered to myself what has he got left in his legs after that strong ride, then I thought concentrate on your own legs they are shattered!!!! I had a very good transition, helmet off, shoes on, and off I went, legs in bits to be honest due to a fast bike. I tried to hit it very hard and just go for it, but my legs really did not enjoy that idea. My legs went okay on the uphill section of the first 2.5k lap or 2, but coming down the bank my hamstrings really locked up and I was so close to cramping and coming to a stop. I literally looked up and just though give me 3k, all the work I have done through the year and hard effort, sweat, dedication and to honest major sacrifices I have made, just give me 3k to the finish and don’t cramp!
I slowed a little and the pain slightly eased, to my major relief, the course flattered out before the beginning of the second lap and my legs felt okay, I was so relived, however I was running scared I had no idea who was really behind me and how close they were. I just knew that I had 2.5k left to run, not be caught and I was home and dry and in 2nd place. I headed back up the bank, my watched beeped at me 2miles, that means only 1.1 to go….I headed towards the turning point, then back down, no cramping but my chest burning, left and towards the finishing shoot. I shouted to a friend who was a spectator if there was anyone behind me, they said it was clear...relived is an understatement, 2hrs of hard work and we are home and dry. I slightly slowed, round the corner and down to the finish....2nd! Silver medal! 





I couldn't believe it, it wasn’t a definite and not confirmed yet. I checked the live timing and then that was it, literally just a feeling over whelming joy. I actually could not hold back the emotion and did shed a tear. I was with Lee Piercy the fellow Brit I travelled with at this point as he had won his wave and won gold in his ace group. We shared a hug and the delight! A lot of hard work and planning has gone into this trip and race. I was bed bound 3 months prior with cellulitis and was not sure how the build-up was going to go...but it all turned out for the best. I couldn't have asked any more of my body and laid it all out on the line. Didn't hold anything back and just went for it. 




Congratulations to my roommate and fellow Brit Mr Lee Piercy who won his age group earning himself a gold medal and finishing with the second fastest time overall in the race.







I want to say a rather large thanks to Pulsin https://www.pulsin.co.uk/  for all support they have offered me over the last few years, they have been great. Also to Funky nut co https://funkynutco.com/ for taking me on board this year. Onwards towards the next event. My coach Matt Bottrill https://www.mattbottrillperformancecoaching.com/ has been a great help and support over the past few year and become a good friend, thanks Matt! 











Split Name
Split Distance
Split Time
Pace
Distance
Race Time
Overall (/603)
Gender (/382)
Category (/26)
Time Of Day
Run 1
1.3 km
00:05:00
3:50/km
1.3 km
00:05:00
53
47
6
07:35:04
Run 2
1 km
00:03:12
3:12/km
2.3 km
00:08:12
36
36
4
07:38:16
Run 3
1.5 km
00:05:28
3:38/km
3.8 km
00:13:40
34
33
5
07:43:44
Run 4
1 km
00:03:15
3:15/km
4.8 km
00:16:55
32
32
5
07:46:59
Run 5
1.5 km
00:05:30
3:40/km
6.3 km
00:22:25
30
29
4
07:52:29
Run 6
1 km
00:03:16
3:16/km
7.3 km
00:25:41
29
29
4
07:55:45
Run 7
1.5 km
00:05:33
3:41/km
8.8 km
00:31:14
28
27
5
08:01:18
Run 8
1 km
00:03:16
3:16/km
9.8 km
00:34:30
26
26
4
08:04:34
Run 9
0.2 km
00:00:46
3:50/km
10 km
00:35:16
25
25
4
08:05:20
run #1
10 km
00:35:16.0
3:31/km
10 km
00:35:16.0
25
25
4
08:05:20
Bike 1
10.2 km
00:15:32
39.4km/h
10.2 km
00:51:50
15
15
2
08:21:54
Bike 2
9.8 km
00:14:29
40.6km/h
20 km
01:06:19
16
16
2
08:36:23
Bike 3
9.8 km
00:15:43
37.41km/h
29.8 km
01:22:02
17
17
2
08:52:06
Bike 4
10.2 km
00:15:12
40.26km/h
40 km
01:37:14
15
15
2
09:07:18
Bike
40 km
01:00:56.0
39.39km/h
40 km
01:37:14.0
15
15
2
09:07:18
Run 10
1.3 km
00:05:02
3:52/km
1.3 km
01:43:57
16
15
2
09:14:01
Run 11
1 km
00:03:23
3:22/km
2.3 km
01:47:20
19
18
2
09:17:24
Run 12
1.5 km
00:05:42
3:48/km
3.8 km
01:53:02
17
17
2
09:23:06
run13
1.2 km
00:03:57
3:17/km
5 km
01:56:59
17
17
2
09:27:03
run #2
5 km
00:18:04.0
3:36/km
5 km
01:56:59.0
17
17
2
09:27:03
Finish
01:56:59.0
01:56:59.0
17
17
2
09:27:03


Thursday, 17 August 2017

The build to Canada World Duathlon Champs...

The beginning of the end...PENTICTION WORLD CHAMPS


10.8.2017

I have to say that this has been the best build I have had towards a race, however I am tired, and hungry all the time. But you have to become tired to become stronger. I am now at the point where I have to ensure that I don't go too deep and start to recovery towards the race. I have dug myself a little fatigued hole and now I need to ensure that I recover and get stronger, let everything sink in! In the past I have dug and dug and dug, but I have learnt from those mistakes and will not be doing that again. The only was I will race faster is making sure that I am fully rested and strong!


One thing I have started to do is realise that my new plant based diet it helping me to recover even better and help me to absurd training more and more. I have never trained better or more and the plant based diet has to be a contributing factor to this. Veganuary have been full supporters of this and I have recently become an ambassador for them. It has been an honour to work with them so far and discover just what the vegan community can offer, from the extremes to the normal. Unfortunately some people have had bad experiences with veganism and vegans and this paints a bad picture for the rest. But vegans are not to be feared and are just normal people! haha....kind of. They are very welcoming and always ready to offer advice and support to anyone who is thinking of going vegan. I have even dragged a few people in with me, and they have been rather surprised with how easy it really is.


https://veganuary.com/


Pea Protein New 3 Sizes RenderNew Vegan Protein Hamper Image

Pulsin have been a great help with veganism and have helped me out with products and knowledge. They have allowed me to understand that recovery can be utilised with natural plant based products. Check them out at https://www.pulsin.co.uk/.



Chinese Five Spice Peanut Butter - Funky Nut CompanyVegan Savoury Nut Butter Bundle - Funky Nut Company
https://funkynutco.com/

Have also been great, they have offered me a lot of advice on which ones are vegan (most) and they have fueled so many of my session. Peanut butter is just like the perfect training aid!





17.8.2017




Arriving in California was such a relief and so nice to finally do after months of prep. After a lot of travelling around the UK and 2 trips to London after watching the London World champs 5k final, it was actually nice to board the plane and relax. I have to be honest I don't have a problem at all with flying, quite enjoy it. 4 Movies later, some not so great airplane food, a rather strange 24hr travelling day, I finally arrive in Folsom California. This place is wonderful!

Tomorrow I fly to Canada, two days and then ready to race, Monday 21st at 7.30am (1.30pm UK) I race. To be honest it is just a race, but I have been working towards this race all year. I wanted a goal and this was it. A holiday/race/see friends/travel and enjoy an experience.

I would kind of be lying if I didn't say I wanted to medal and come back with something to show for the sweat and pain I suffer on a regular basis in training. But it will be what it will be, if there are faster athletes than myself then so be it....but I'm not going to just bow down that's for sure!

I am going into the race fresh and ready to suffer like never before!


RACE LINK - (possibly hanging myself out to dry here offering the chance for people to track me, but have to be accountable)

https://www.sportstats.ca/display-results.xhtml?raceid=45809 (1.30pm UK time)

Wednesday, 26 July 2017

On the long road to recovery....finally back



I have updated the inputs to this blog, I did it because I wanted to track some thoughts and the progress that I was/wasn't making. Things are now so much better, finally going well and I have found my legs and building towards the world duathlon Championships.





I literally cannot believe the impact that the antibiotics and illness had on my body....read on. x



25.6.17

The road to recovery is a pain in the … you can fill the gaps with the words you wish, but I know what I would like to say. I have been training for around 7 days and I have only just started to find that my legs are not as heavy as breeze blocks. After 12+ days of inactivity due to the cellulitis and a heavy bout of 8 antibiotics a day for 10 days, things have started to ease off a little but not much.
Image result for breeze blocks 

My feelings are that training for multisport is much more difficult to get the good feeling back into your body. If you start to feel like you have your running legs back, your cycling legs might be well off. Whereas if you are just training for one sport these feeling and muscle memory will recruit a lot faster. The power on the bike, and the strength in my running takes time to come back and being patient is critical. I have started sessions, hitting the gym and recovering correctly, I must ensure that things are done right and I don't mess the next 7 weeks up...

Image result for triathlon
Image result for track sessions

My first sessions back have been tough, really tough. It’s hard to let people get away from you that you would normally be running, cycling or swimming next to, but it takes time to get back to where I was and I have 7 weeks until the world champs that I really want to put in a performance. I want to be able to go deep and race well, but time will tell if this is the case!

1.7.17
I just want to race again, but there is a balance, to race or to train. I know when my body is race ready and those positive feelings return, but until then I need to grind it out and enjoy the process of getting stronger. One thing I do know is that I never want to be out injured or ill again this year and I want a successful end to the summer and autumn racing well…SO LETS DIG IN AND TRAIN HARD!!!

14.7.17

My legs are finally BACK to normal...I have been waiting for this feeling for so long. I cannot believe the pain and brick like feeling has finally left my body. The run this morning was the first time in 4ish weeks that I have been able to find my top end!


20.7.17

My first session back after with Cheltenham Harriers were the feeling of running was not painful, bt was more of elation that I can now run again. I can hang on with runners who I was running with 2 months ago. I cannot express how happy if makes me feel to finally be training back to normal.

I have also had a dabble with road cycle racing, I have took part in to road race and found them to be great training and very beneficial to picking up and really pushing the top end. However they take some recovering from!



23.7.17

WINNER WINNER

Droitwich triathlon, a fantastic local race. I really enjoy this race, I know the roads I help out and I love the people who organise it. This year not to my knowledge pre hand the caliber of athletes was really good. 5 people we under the hour (only one did last year). It is not a fats course, the bike is a little lumpy with 3 climbs to take the speed out of you on the bike, the run is flat and it is a pool swim.

I road to the race and had a start time of 8am. I was first off because I was Marshaling after I race. I had no one to chance the whole time so it was just me against the clock.

400m swim - 6.26 (pb for me, yes slow I know)

The course was not really even race ready when I got into T1, I had to lift the tape to exit transition.

20k bike - 33.00. I attacked the bike and took almost a whole min from my time the year before. It was a good job I knew the course because all the marshals were still in there cars as I went round.

5k run - 17.06 (a little short I feel) I really had to go for it, but it was just a time trial, no one around on empty field and just me against the clock.

58.06

I was able to post a time that I was proud of and hoped it would be enough. It was also easier for the rest of the athletes because they had a time to beat. Always easier to chase down a time. However, my time help all day, although 2 people went very close, 58.25 and 58.48 so it was a good job I didn't hold back!





Granola Recipe;


200g oats
1tsp cinnamon
100g mix nuts (chopped)
20ml olive oil
20ml vanilla
50g funky nut peanut butter (I used salted caramel)
100ml Maple syrup

First in a pan add the oil, vanilla, syrup and peanut butter. Once all combined and runny, take off the heat.

In a separate bowl, mix the oats, cinnamon and nuts together, then after that add the melted maple syrup and peanut butter, stir well and ensure that everything is coated in the syrup.

Bake for 15mins on 180, then leave to cool. Once cooled, break up and eat.



More updated soon.....