Aut stumbling blocks, Ballbuster Duathlon.....NOW BALL BUSTER RACE REPORT!

Sometimes training can go well, sometimes training can go not so well.  It is consitency that is the key, balancing rest with recovery,speed with power, strength with agility. All these things and more add up to making you what you are and allowing you to perform to the best of your ability. I always have a dilemma in my training and that is allowing my body to rest, I want to get better and sometimes this drive actually hinders my progress, you have to take everything as a balance and understand that training isn't about the then and now all the time and is about the bigger picture.

After the National champs I was determined to improve my poor bike performance so I looked for advice and that advice was I need to spend more time suffering in lactate and endure the pain. I reflected on this and went hard...for two weeks training was going well and everything was ok. Although I was getting tired during the second week after Milton Keynes, as this tends to happen. After a good taper and a big race the body is still feeling good and rested (after a day of rest of course). I finally came to almost complete failure 14 days after the race, my body decided it couldn't take more pain and almost gave up. I had to take 2 days with only a little training and then was back to work, but it was bleak for those two days, body was tired and spent!

I was able to recover after these two days, spend some great time in Winchester (what a place), training and seeing my wonderful and very understanding girlfriend. People close to you are always the ones that are able to make you feel better, although nothing makes you feel better when you feel broken.lol.

My new plan is not new not just take this as down time.....why? why do people just give up and go backwards? the pros talk about down time etc, yes knock the effort out but keep training hard and enjoy it! I plan to kick on and hammer it through the winter with the thoughts of next season. More watts on the bike and faster time trails is going to be the key to improvement for me.

But first of all there is a little race called ball buster with weekend........

http://humanrace.co.uk/events/duathlon/winter-ballbuster

It is one of the toughest and most iconic duathlons that excist and I am very excited to be taking part in the event. I have upped the millage for 3 weeks since Milton Keynes and now am on another taper. I cannot wait for the event and don't have any expectations....other than what people have told me, and that is a lot pain.

 Me on the right hand side of someones instagram

BULLBUSTER RACE REPORT:


Ballbuster, well where do I start, what a race. Fantastic day, venue and adventure to say the least. It was a strange dark and rather damp start to the day. I was having problems with my rear wheel and actually had a flat when I got my bike out. I had to then borrow a wheel off my training partner and stand up friend Mr Jason Taylor, without this I would not have been able to race and would have been in trouble.

We racked in the rain and get a little wet, and things started to become more apparent that we may actually be in for a rather wet day. The rain did subside for the start of the race which actually started 10mins late due to some problems in registration.

The race was started off on a rather wet and muddy field and everyone was very eager by this point to get things going. The race started and one man (later to win the race, Andy super fast Greenleaf) went off like a rocket and soon was in the  distance, there was a follow pack of around 10 and I was able to stay towards the back of this (untill I needed a quick toilet stop) I then had to try and catch back onto them, this didnt happen until we hit the first time up box till and I actually found that although im not the best hill climber I was better than some of the racers in front and I was able to finish the first 8 mile run and come into T1 in 7th place. I had a decent transition into a nice wet helmet and off we went to start the bike course.

The bike route was tight, slippy, traffic filled and technical. I actually started off at a steady race, took in a gel and went from there. The first thing I did was come to a sharp corner and loose my back wheel, this actually happened on numerous occasions (to give me a heart attack) throughout the race. The route was amazing and not a traditional TT course by any stretch of the imagination, it was also filled with lots of cars on the second lap and that coursed a lot of problems. I was able to navigate myself round and attack the three times up box hill well, I lost a couple of places as I usually do on the bike (hoping to run them back down of the final run) but all in all it went well. I still want to be able to push harder on the bike and this will most certainly be the focus this winter! It was teeming it down during the bike leg and I could hardly see at times through my helmet visor and this made things a little difficult at times, but also strangely exciting. Extremely wet I came into T2 in around 8th place so didnt loose too many place as I also gained a couple on the bike.

The final run was a little of an unknown entirety, I have never ever ran any more than 5/6k off the back of a duathlon, so to have to run 8miles was going to be something of an achievement. But I actually ran well and ran myself into 5th position (after another quick toilet stop). I pulled back my final place on box hill were I could see another competitor who had passed me on the bike was struggling with his final run, I was able to run up to him and also provide a little coach talk. I said 'there is no one behind up so just run it in' to which  he said thanks. I was hoping this would encourage him to not come with me up the hill. As I said this to him I kicked (Chris Macca always said if you go past someone, no matter how much it hurts......KICK) so I did and was able to finish strong off box hill and into the finish time.

All in all and amazing it was a fantastic day....so happy with 5th overall and was actually the first 25-29 Age grouper over the line! which as also a great achievement! Very happy day....

National Age-group Championships

The Past 3 months have been a busy and very enjoyable, they have included lots of different races, training, weather and opportunities. I have been working hard to achieve a few certain goals and learnt more about myself and what works and what doesn’t work for me.

On the 18th Oct I competed in the National Duathlon Championships in Milton Keynes at the Big Cow Duathlon http://www.big-cow.com/Results/IndividualResults.aspx?Id=100

I was able to recce the bike course the day before and it soon came apparent that it was going to be a fast race, staying overnight always makes things a lot easier and is much less complicated than travelling down on the morning.

It was a largely flat bike course with a few sleep pokes that will certainly blow the legs apart. The run was flat….pancake flat, a pb course for sure!

The race morning was on a very brisk Oct Sunday morning, the fog was thick and the temperature was very low! It was the coldest morning since the official end of the summer and it was obvious that everyone was thinking the same, base layers were everywhere!

The race started fast and a few ran off very fast and actually maintained that pace throughout. I was able to stay with the second lead pack on the run and actually felt very comfortable will around 8k when I actually realised we had another lap of the run course (got laps confused and thought we had to turn in, but no one was so soon realised we had one more L ). After the very fast 10k I came into T1 in a decent position and behind some very good athletes who I know very well, but I always knew that my bike legs were not there because of previous session and after a very fast run was expecting nothing less than to loose a few spots on the bike leg….which soon happened. The fog was actually really bag and I thought my visor was steaming up, but it was actually the very bad visibility. It took me around 20mins to shake the pain from the first run and as my legs felt weak (cant get the strength in them at the moment…..need some work in the winter months in the gym). My run to bike strength at current is not good and its something I certainly need to address in the winter….thinking lots of strength and conditioning work will help. After a tough bike and loosing ground on some of my fellow competitions I went into T2 determined to gain a few places back. I had a quick transition and ran off the bike very well. I has lost a lot of ground but wanted to put in a good final run. I was able to claw back a few places and finish 18^th overall. I was mostly happy with my first run 33.59 10k….a PB by around 86 seconds for a 10k. So very happy with that!

I must congratulate some very good friends on wonderful results and I look forward to more races next year to test each other more and more!

The race highlighted some areas that I need to work on ready for my next race on the 8^th November, but also areas that need to be addressed during the winter. I must get stronger on the bike that is for certain and need to continue to run at the race I can now sustain. I have no need to back off from this race and conditioning, I need to now use this a new platform and grow on from here and get faster, fitter and better.

Things in my life are in a good place, work, training and personal relationships are all in sync and life is good! Long may this continue into and throughout the winter!

Pulsin orange choc chip protein bar exclusive review!

Pulsin have now developed a new orange flavor protein bar, and wow what a treat. I use them as a recovery aid after training, and will usually have one a day. I have now tried and tested this new orange flavor and this is going to be a lot of people’s favorite pulsin bar.

Its gluten and diary free as are all their protein bars which makes them very easy on the stomach and palatable. This protein bar is a treat more than a recovery tool and if you like chocolate orange it is even more favorable.

The recovery aid that it is allows your body to use natural goodness on the go, it’s a quick and simple way to refuel after training no matter what sport you do. There are many benefits even if you don’t do sport, this nutritional bar can be added to anyone’s daily diet without any kind of worry that is it a sports bar. It can be used as a meal replacement or just a snack. The main problem you will have is going to be how not to eat them all the time!

A delicious, protein-packed alternative to a chocolate bar - Click for website

Enriched with raw rice protein, Pulsin's Orange Chocolate Chip Protein Snack is designed to give you sustained energy release without the crash. Containing a generous smattering of chocolate chips as well as a healthy handful of almonds, our bars are free from nasties, contain no added sugars and are low in GI/GL.

Protein is needed to build muscle, stay healthy, repair cells and fight off infection, making these bars ideal for those recovering from illness, athletes in training, those looking to lose weight, or anyone who needs an energy lift during the day.

• Vegan
 
• No added sugar
 
• Dairy Free
 
• Gluten Free
 
• No Trans Fats
 
• Non GMO

I have recently had the pleasure of working with Power bar to test some new products they are going to launch into the UK soon. They are a European based company and after meeting with some of there representatives at the cycle show at the NEC I have understood that they want to establish themselves with this product but at current don’t offer a range of flavours that agree with the UK branding and racing community.

The three flavours of the sports product I have tried are blackcurrant, lemon and tonics water. The product has been designed to increase performance both in training and racing, and help you get the most out of every second.

Blackcurrant: This was the best of the three flavours and defiantly my favourite. I found this very easy on the stomach and didn’t get any kick back from drinking it through speed and endurance based training. The product helped my performance during a bike TT interval session allowing me to recover sufficiently during each rest period.

Tonic water: This product had an added caffeine kick, and was defiantly evident when I was training. It gave me the added kick during a long bike TT effort to get the maximal from myself and stay focused and push through the whole effort. The caffeine kick was evident but wasn’t overwhelming in taste. Although the tonic taste wont suit everyone but majority will like it.

Lemon: This taste was actually a very nice taste and performed much like the blackcurrant, the flavour of lemon was suttle and the performance advantages were also very good. I used this when I did a very tough track session and the hydration benefits were very good. I was very impressed with the way that my body reacted to the drink and was able to continue to push through till the end of the session. It was light on the stomach and didn’t give me any after effects.

All in all they were three good products, I am undecided if people will enjoy the tonic flavour, but the lemon and the blackcurrant are defiantly going to be popular with UK customers. 

Forest of dean disaster, Worcester run bike run pleasure and Paula Radcliffe.

The past 3 weeks since I posted have included lots of training, advice, pain, recovery, darkness, cold temps, warm temps, puncture, celebrities and a lot more.

I have been training for around 12 weeks with one major final race at the end of the season in Oct, so have been trying out a new program to see the benefits. I have also now started to race and really aim to sharpen up for the race, I firstly raced the EXTREMELY tough HILLY Forest of dean duathlon. The distances was 11k-44k-5k, the run was a off road trail run and was 2.5k uphill and 2.5k down hill (man alive didnt I feel that in my legs the day after). I was in first place coming into T1 and was really feeling like I was running well, I headed out onto the bike and realised very quickly that a disc was a very very very bad idea for such a hilly course. I was able to make time up coming down hills, but going up was a nightmare going up them. I was winning the race but was tiring fast after 40k on the bike, and then bang!!!! blow out and the end of my race, I rolled into transition and ran the final 5k hard as a training effort, I was happy with just how tough the race was and it wasnt important in the grand scheme of things, but it would have still been nice to win. I have not entered this race three years in a row and something has gone wrong eveyr year, 1st I got lost due to having my head down after being in 1st place, 2nd I broke down on the way to the race and wasnt able to get there until 10mins before and the race blew my socks of and out me into alot of pain, and the puncture this year just adds more salt to the wound. Next year I will win!

After the Forest of dean duathlon I was very tired, and felt horrible all week. I wasn't able to open up at all and just ticked along with a few easy session to start the week and then tried some small efforts later on in the week as I knew the Worcester run bike run race would be  tough race, my feelings were,take it easy, race hard and recovery the week after. 

The race started off fast as it was actually a 10k race (that yes included Paula Radcliffe), I strangely felt a lot better than I though I would and was able to sustain a decent pace, and in hind sight probably could have gone harder, I was able to keep the leaders in sight all the way  through to the finish of the 10k. I was also able to pass Paula t around 8k which was a nice confidence boost. I went into T1 in 3rd place, and actually after a bit of a calamitous T1 from Ben Price (the eventual winner) I was able to make up alot of group and leave with him, The bike route was literally a joke, having to cycle past spectators on an open foot bridge, dismount and run up hill and down on the way back. Lets just say it wasnt fun and I pray that no one has to ride that same route again. I came into T2 in 3rd and was very happy with that knowing I ran well for the 10k I was thinking I would be able to do so for the 5k. I set out fast and with the way the 5k was set up I would see 1st and second the whole way, they were a little to far to catch but I still wanted to try and get some time back so I went hard. I was able to stay on course but lost the leaders, they had actually taken a wrong tern at around 4k they appeared on the wrong side of the route, if it were not for 1st place knowing me and shouting my name I would have ran into win! But I actually got them back onto the route, let them cross the line in front and settled for 3rd! Still very happy! 

Letting 1st and 2nd past on the way to third. Might be a little to kind in some peoples eyes, but hopefully it will maybe happen in the future to me and someone else will have the kindness to also let me back in front.

Sneaky little picture in Athletics weekly tweet about Paula. 

I now continue to build towards the British Championship in October, I need to improve my run to bike strength and then I will hopefully enjoy a good race. I have been training hard and have received lot of great advice and hopefully this will all pay off!

Breakfast cakes

Now being back at work sucks.....yep I love my job but it still sucks. Less time and less energy!

So to cut down on time in the AM and to extend training sessions I have not needed to invent breakfast on the go, and have come up with this.


It only really works with pea or soy protein (gluten free), I haven't tried it with normal protein but think it would work, You have it mix up the protein in the shaker and make sure that it is thick, almost the consistence of yogurt. Once you have done that all you do is add it all to a mixing bowl, stir till the consistency is sticky enough to mold into a simple shape and then bake for 8-10 mins at 150, turn oven off and turn them over. Then let them cool naturally and bake a little more and then they are ready to go. They will last about 3-4 days.

3 scoops of protein powder (water to mix and a little bit of soya milk)

400g oats

100g Nuts chopped (preference to the maker), I used almonds.

100g mix fruit (of your choice)

50g coconut oil melted.

(I also added coca nibs for flavor, but you can add anything really, coco powder would be really good for a chocolate hit).

Week 6 - Make the final week of holiday count!

Well where on earth has my summer hi days gone! Disappeared and just vanished! Miles in my legs and we now approach races, I have signed up to my next three races and am very excited to get racing again. The season will be done by October and I will be well I. For a rest so can't wait to race my but off and earn the rest!

With a lot of help recently I have been able to really get some structure and millage into my legs, weight, strength and mentality are all on track and as I approach getting back into work I still need to keep on top of all this because I have loved living almost like a pro, not quite the financial help or actual training hours but I am getting there! 

Monday 

Am - 12mile run (last 3k hard)

Tuesday-

Am- 7mile easy run/ 1.5k swim. 

Pm -  10m tt WSJ (30mile Total)

Wednesday 

Am- 15x15 sec 40milw ride 

Pm - 7 mile run easy - TRX 

Sushi fun with my girl! 

Thursday - 

Am - 6x1mile efforts - TRX 

Pm- 40mile ride

Friday - 

Am - 40mile bike (10x30sec reps) 3mile run off. 

Pm - 2k swim 

Sat-park run 5k -15mile tt effort. (25mile total)

Sunday-am WSJ morning ride 60miles

Pm- TRX 

Total:

Run - 30miles

Bike - 240miles

Swim - 3.5k