Spain training, Droitwich triathlon win!

The months of June and July have so far been very enjoyable. Let's be honest, the weather is warmer and enjobale. Even in the uk you don't really need anything more than a jersey and bibs, and for any cyclist this is frickin ace! So much less kit and riding can be enjoyed with less layers and even less in hotter European countries.....this is where my Spanish trip comes into play. Not this time last year I was in no mans land, injuries and really not getting recovery and training loads right. I was over trained, not getting the nutrition right and adrienally fatigued. Not in a good place. Not this year I'm not making the same mistakes. 

Spain was a much welcomed break from the stresses of life and work, I can't lie, it gets to me. A lot! 

These pics do not do the place justice, the heat and hills were perfect. Climbing was amazing, coffee was great and I couldn't wish for anymore....take me back! 2 and even sometimes 3 sessions in a day, no work or anytime to worry about. Reading and sleeping when it's down time and all the time in the word to just enjoy the day! 

Droitwich tritathlon 

Now I have never ever gone under the hour in a sprint tri...an I knew I was in good form, so I thought I was capable  to do it, and I was, Jusg about! 

As you can see I had a rubbish swim, and I mean rubbish. Work needs to really be done in the pool before the 70.3 nationals in September. 

Really went at it on the bike and was happy with my time, I have improved a lot  recently and keep on improving. Need to ensure this continues! 

The run I was very happy with, but it would have been ace to run a sub 17! But own well....next time! 

And to take the win was great! 

Well deserved coffee and cake! 

Now this is only a short blog to get me writing agian. We now build to the 70.3 nationals in September....so stay tuned for more racing and training! 

As always I want to say a massive shout out to echelon cycle shop, my coach Matt Bottrill and Pulsin for all their fantastic support! 

http://www.pulsin.co.uk

http://www.echeloncycles.co.uk

https://www.trainingpeaks.com/coach/mattbottrillperformancecoacing#contact

Next up...ride London 100m, Bredon hardwick triathlon. 

Avenger 70.3 - first ever! 4th. Great day.

The day starts with an early wake up call, 4.15am! Not cool. I need to eat around 2.30-3 hours before the race starts, and I am due in the water for 7.30am so I have to eat around 4.30-5am, very early for most on a Sunday, but I have come to expect these things now in the world of multi-sport. Breakfast is done and time to get myself ready and load the car. Run through a quick check list; bike, helmet, wet suit, tri suit, cycle shoes, trainers, race belt, gels and drinks.

The venue for the race is only a short drive away, so that is brill and allows me to arrive 90 mins before the race was due to start so I am calm and not nervous at all.

Warm up, race briefing about the course and away we go, first middle distance (70.3 or half iron, can take many a name):

• 2,100m swim (slightly longer than the normal 1,900m)
• 56 mile bike (90k)
• 13.1 mile run (20k run)

The swim starts at a much steadier pace than I expected, and to be honest with what was yet to come for the day it was fine with me. I didn’t know what to expect and I was very happy with the way it went. I am not the best swimmer and didn’t really know where I can out of the swim, it was around 20-25th I think. I was able to take a few places with a quick transition onto the bike.

T1 – wetsuit off fast and shoes on, off we go.

The bike starts well. Recently I have had some fuelling issues on the bike. The first 30 miles are strong, and then boom, legs went a little. It wasn’t due to fuelling with gels and electrolytes but due to lack of water, just plain water to keep the body ticking over. This was a huge lesson learnt moving forwards with racing and something I will not get wrong again. After picking up some water from the feed station I was them able to kick start myself back into the race and motor on again.

The bike legs were affected a little bit with this and that was
annoying as I probably lost between 3-6 mins with the lack of power which was not cool. I passed 7-8 people on the bike leg and was only caught by one, so all in all a solid move up in the race and gained some solid positions. 56 miles done and I was looking forward to getting off the bike and get running, only a half marathon to go.

T2 – feet out, roll through, rack bike, trainers on, grab gels and off
we run.

The run started well and I settle in quickly, I grabbed two gels and planned on sipping them every so often through the run and this worked well. This was only the second half marathon I have ever ran and didn’t know how I was going to go or last.

The pace was good and I was running with another dude from the race, although after 5k he burnt out and I left him. I was making ground on everyone and catching quite a lot of people. I caught three places within the first 2 or 4 laps and my pace and form felt strong, although I was fighting the onset of cramp in my left hamstring for the whole of the run...it thankfully didn’t kick in but it really wanted to! Arrrrr so close!

I was running strong and actually really enjoying it, I was catching people slowly and onto my final lap where I passed another two people. At the time I didn’t know but I was actually in 4th, and with
a kilometre to go I could see someone else in my race I gave it a lot, probably not everything which I do now regret. Especially as it would have meant a podium position but I did try hard to catch him and he certainly would not have expected anyone to come from behind this late in the race. I was 5 seconds behind him as he crossed the line, I'm a little gutted about that, but still very happy with 4th in my first ever 70.3!

It was a great day and I learnt a lot about myself and racing longer distances. I feel it suits me much more due to the less frantic swim, and the longer legs in the two disciplines I am stronger in.

 
So all in all a very good day and very happy with the way it went, room for improvement. But not for a little rest as the past 8 weeks have been hard work. But great fun!

Lots of racing....Tewksbury 5th, Worcester 6th, phenix 3rd tri reports....

Lots of racing this past few weeks, lots!  

Tewksbury sprint triathlon 

I was so happy that the weather was so much warmer than a month prior. I lost much much time due to the cold temperature and having to put a jacket on. So that was a good start to the day!

Now this race as the all racing this month is just part of a build and it's hard to compute some times that times are not going to be quite there due to tired ness from the week and the fact I have not rested for the event. But still important to give it everything on the day.

My swim was the fastest 400m I have swam in ages. 6.40. And for me that is fast hahah. But want and need faster, it isn't competative especially when the faster boys are swimming sub 6! It's hard to get that back on the bike and run in a sprint race! 

T1- went well, fast change and out! No messing. 

The bike was faster than I had previously put together 2 years ago, signs of improvement. Which was nice so see! Went hard but being tired I felt it! 

T2-struggled a little with trainers. Needs improving. 

Run was solid, but not fast. Need faster, will get faster just need to be patient and give it time! 

All part of the build....next step- Worcester standard tri! 

Worcester standard triathlon - 

Now this was always going to be a tough race looking back, and truthfully I underestimated it for sure no taper as these races are all part of a build and this was my longest open water swim in a very long time. 

1500m - cold is the only thoughts that I instantly had, it was tough to swim and k find the cold very hard to swim in. Swim was neither here or there. Was okay, dropped a few mins on the faster swimmers but that is certainly to be expected. Came out and was happy to get myself into T1. 

T1 - not that smooth, need to work on the wetsuit change, chain comes off as I jump on, but away we go. 

Bike - 39miles 

HILLY! Underestimated this bike leg attached it like a sprint and after the 1500m, it kicked me in the ass! Didn't fuel properly and paid for it, after 20m I was literally going backwards. No real power and couldn't wait to get off the bike! Did not enjoy it nor did it go well! 

T2- 

Not fast again, couldn't get trainers on, lots of room for improvement! 

Run 10k 

Went well, even after struggling on the bike. Grassy run, but felt smooth. Ran myself into a half decent place of 6th! So that was the highlight of the day!

All in all, disappointing really! 

Ragley hall - phenix tri -

Now this was an important race due to the fact it is at the same venue as my 70.3 on 5th June. So becoming familiar with the venue was key. 

Now the standard was okay, Miss Jodie Stimpson, yes the commy gold medalist was racing, and she is a lovely lady! Great to meet her and talk training, racing and life! 

This race went better.....

Swim - 750m 

Agajn the cold bit me in the ass, literally! My glutes really struggle in the cold. Came out, 30th, ran past 5+ on the way to transition.

T1-

Dam wetsuit, managed to struggle again and need to nail this. Will do. Took along time to get it off! 

Bike 20k

Managed to just about hold he tiredness together and bike reasonably well, had a decent bike split and was happy to take back quite a few places. Working my way through....

T2-

RAPID! Finally a fast change, smooths be off for the hilly, rutted and lumpy 5k! Ran past more people, really thought I was around 8th in the race and happy to keep chaseing. Turn out I was 4th after 2k and chasing 4th down. Ran past 4th with 500m to go and finalised 3rd. Behind a rapid cycling and miss Jodie Stimpson. 

Now that's better....but still improvement to be made and time to be saved for the 70.3! 

5th JUNE....here we come. 

Crunchy, almond crispy bars.

Ingredients:

150g almonds

100g sun flour seeds

50g flax seeds

50g chia seeds

150g rice crispys

100g honey

50g maple syrup

2 tsp vanilla extract

100g dark chocolate

1. Combine all the dry ingredients in a bowl.

2. Add the wet ingredients to a pan. On the hob, boil and then summer for 2 mins. 

3. Combine dry with wet and stir to coat all the ingredients. 

4. Add to a lined baking tray and spread around flat. Bake a 220 degrees dor 5 mins. 

5. Take out and leave to cool. 

6. Melt the chocolate and pour over the tray to cover forming a top layer. Then leave to cool. 

7. Cut and enjoy! 

Marrakesh loaf cake

200ml coffee

Cinnamon 

5 cardamom pods 

150g dates

Vanilla

Coco powder 

50g Butter 

100g Sesame seeds 

Add all the ingredients above to a pan and simmer over a heat....nice and simple. For 5 minutes, make sure the heat is not too high. Take off the heat and leave to cool for 5mins. Take out the cardamom pods straight away....don't wanna leave them in! 

Then add the below ingredients to the mixture, eggs first and then the flour and baking powder.

150g Self rising flour 

2 eggs 

Baking powder 

Once you have added the ingredients the  dough will instantly become quite think, add it to a round cake tin and bake from between 20-25min (oven depending). When you can insert a knife and it comes out clean it is baked. 

It should be light and fluffy. And taste great.

April....snow what! 25m tt PB!

Now as we all know April has been rather mixed, cold, snowy, wet, windy, sunny. I have no idea what to wear when training, when to go out or when to sit at home with a cuppa and look longingly out of the window. Okay the later isn't quite what I do ever, but you get the idea

April has been a month of running progress, cycling frustration and training insight. I have been listening to a podcast called cup of tri, it's amazing! The show is fantastic and some amazing insight. The interviews are so real and with a range of people to aspire to be like and look up to. I highly recommend it and will I am on tenterhooks every week waiting for the new editions to come out. 

Racing in April has been hard and but then when is a race not hard? 

I raced the Nationals at the 12 stages and man alive my running is far from where I want it to be, but after 3 months out what can you expect, so now we build to my first ever 70.3 in early June. I was able to knock 30 seconds off my time from two weeks prior, so I was happy. But it was a fast race. But the 12 stages are great races and fantastic fun days out! 

I have also competed in what has to be one of the Hardee's time trails in the country! The CCT little mountain 39.5. 

The race is crazy hilly and hard to get into a rhythm. But you just have to keep pushing. All the way! Now the race wasn't quite what I expected and actually went slower by 20seconds than last year, but my power avg was 20watts lower. So the silver lining is I'm much more aero than last year, but still frustrating to go slower. Just tired from a training week I guess and needed more rest before the event. 

25m Walsh championships

Now this was one heck of a wet race, it was cold, dark and gloomy. But felt fresh and determined before the race started. The drive to Wales was a little halted by some navigation problems, but still arrived with just enough time to pin up warm up and shape up! 

This course is designed for a PB. Although race conditions were not great due to the rain, the wind was okay and everything about my prep was good. Race started fast, watts were holding well, I was fulled up and felt good. I hit the strange and unfortunately confusing Turing point in good time (although lost about 20/25 seconds trying to figure out how to navigate the roundabouts...potential for time saving next time! 

I headed back on the limit and if I'm honest I should have saved a bit more, but hah Ho! I put everything in and was feeling a bit spent....but kept pushing! I hit the finish after a horrid last mile and hr a 25m PB of 57.17! Very happy but Defo room for improvement.

I really needed a result like this....winter has been good and I've now found out that when fresh there is no excuse! 

Date, nut and oat slices.

These bars have become a staple since i have changed my nutrition, they are easy to make and taste great. High gi, but with added protein and carbs. Perfect for fuel on a long ride, and for that instant hit after a session, to kick start recovery. 

They can take on any flavour you want to add, I like to add some high quality dark chocolate to mine for that bitter sweet kick. 

The base of the bars it dates and Brazil's. 

Ingredients 

100ml boiling water 

300g dates 

200g almonds 

200g oats 

Extras - 

Honey

Dark chocolate 

Coconut 

Cinnamon

  

Instructions-

Start by boiling the kettle, and turning the oven onto 170. Also line a baking tin with baking paper. Then place the Brazil's and dates into the food processor. Pour the boiling waster over and leave them for 2 mins to soak. 

Once they have had a little time to soak, whiz the dates and Brazil's together. Watch out because the water likes to escape. Once combined add the oats and the added extra ingredients if you want to. 

Whiz up again till all combined well. To look like this. 

Pour into the lined baking tray and smooth out. Then place in the oven and bake for 10-15mins until a little firm in the middle. Then the oven off and leave it in the oven for 5 mins. Take out and leave it in the baking tray until cool. Then remove, and place onto a cooling rackets the baking paper still on. Once completely cool remove the baking paper and cut into what ever shapes you like.