Helvellyn 2 days to go......

So the legs have just recovered from Mondays fell run.  I'm not sure if anyone is interested but I have listed below my taper.  I try to reduce volume and keep intensity but being self coached you always question yourself.

Tuesday was a very slow lunch time run and washing the TT bike.

Wednesday evening was spent at the track on 16*400 reps (not the best for sore legs) and a steady swim.

Thursday was a rest day, with the evening spent stripping the tt bike down and not being able the put it back togther.  Rosie suggested taking it to Nick at 69 Cycles to fix it, but I had a male pride issue.  In the end I moved the 'workshop' into the kitchen, opened a bottle of red and sorted it.  Anything  but that embarrassing walk of shame where you take your bike in to get fixed properly!

Today I squeezed in a 10m ride at lunch at race pace to spin out the legs.

Tonight I picked up a pair of zipp 404s from Ben (a willing friend!) and took them over to Nick to fit a 28-11 rear cassette and some new TT tyres on.  I've ridden The Struggle on a 25 but in truth it will save the legs with the 28. 

I then rushed over to Christleton for a 30 minute swim (10 fast 200s ). 

Tomorrow I take Rosie away on her weekend to the lake district.  She suspects something is up but I'll wait until Saturday evening to mention the race. 




 

Helvellyn - 6 Days to go

Less than a week to go and I decided last night to abandon my bank holiday DIY Monday plans to run a fell race instead

This made utter sense as a 'sharpner' to me, however, Rosie (the better half) was a little disapointed that the bathroom is still not finished 11 months after starting.  Technically it has a bath, shower, toilet and sink so that's good enough for me, although she differs on this view.

The race was part of the Cilcairn village show and involved a run up and down Moel Fammou.  I took it steady over the first 1k and pushed on as we started to climb.  I managed to pull away and a thanks has to be said to Ian Houston from Wrexham Tri for shouting as I was going the wrong way.    By the top I had a decent lead and could concentrate on the practising the descent.

I'm a little worried my descending sucks but it felt pretty good and I held onto the lead to return to the village in first.

The video is at the top and thanks to a nice guy called Huw.

Black Cats and Walking Under Ladders

Only a quick blog as after a couple of bad luck races in June and July I've not been racing much. 

My A race for the season was Ellesmere with Deva thrown in the next week.  Both were thwarted on the bike with a puncture at Ellesmere Taking a new record of 15 minutes to fix and a gear problem at Deva causing a DNF.

Still could always be worse.

I'm currently just prepping for Helvellyn Tri next Sunday.  Its a hilly one which should suit me and although I worry I've not done enough training (work has been very busy) I'm sure it will come together on the day.

 

I know I'm running well and swimming ok, so it will be down to trying to not lose too much time on the bike. 

 

 

 

 

Bala Middle Distance Triathlon

Well I'm glad that is over.  If anyone ever hears me utter the words iron and man in the same sentence please just slap me!

Bala Middle is a step up in distance from what I normally do with a 2k swim 51 mile bike and 20k run and presented me with a whole host of things to worry about and try to learn.

Particularly

• Fuelling (apparently a pork pie on the bike is not advised)
• Pacing myself and not going off too fast (in defence I never go off too fast, I just finish slower than I intended)
• Coping with the weather

(Kenny's fuelling strategy was organic but lost him valuable time)

On race morning I travelled up with club mate Kenny and for once I drove.  Apparently when he suggested we share lifts to races this season he didn't mean he was going to be my personal chauffeur.  Its been nice though to have company at races, even if its Kenny ;-) and although snug in Rosie's T reg Micra, it was comfortable enough.

The weather was perfect and apart from a cold lake at 13C it was set for a great day.  The swim went well and rather then push hard, I held back slightly and sat on some ones toes opting to save my energy.  I must admit they were probably ready to hit me by the end of it as it was the same person for the whole 2k.  Sorry!

I came out the swim in just over 30 minutes in around 15th and headed out on the bike on a bit of a mission to make up some places.  My race strategy was to push hard on the hilly bike but make sure I slow to refuel at pre set points.  This went well and although I made it into 6th at one point on the bike I eased off with 10 miles to go to refuel and came in off the bike in 8th.

Out onto the run I felt pretty good and soon started catching people.  By mile 3 I was into 5th and feeling good.  Approaching the turn around point I clocked Oliver Milk coming back about a minute ahead and knew if i kept the pace going I would soon catch him.  5 miles from home I caught him and in a rather civilised manor we exchanged pleasantries before I pushed on.  In truth the wheels started to fall off soon after but I kept it going to the line to come 4th in 4 hours 8minutes.

So overall I was very happy.  I got the pacing pretty good and fuelling spot on. 

The only cock up was forgetting the sun tan lotion - some interesting tan lines!

P.S. Kenny had a good race to come in on 4 hours 44mins though club performance of the day was Carolyn Hume who knocked 30 minutes off her previous time.  It was actually a different bunch of faces to the Olympic races and made it nice to catch up with people afterwards.

Race Results
http://www.stuweb.co.uk/race/gp/

Slateman Triathlon

This weekend was the Llanberis Slateman Tri and (thanks to the organisers!) a hyped up defence of my win last year. Chris Standidge had entered again as well as Paul Mountford (just out of retirement) and some other good athletes so the pressure was on.

To add to this the organisers (Always Aim High) had done an amazing job of getting the event televised on Channel 4 (Sunday 3rd June @ 7.45am).  Now as an amateur this was all new to me and I had the added worry of not looking like a pleb in front of the camera.  Yes, I excel at looking like a pleb.

For the race I was convinced Chis was going to beat me.  Better athletes would have more confidence but I didn't.  I still saw my win last year as a fluke and had it in my head Chris was there to make a point. 

Race day was great weather and 750 of us were racing.  The atmosphere was really good and apart from a cold swim it was set to be a great race. 

First pleb move of the day was at the sign in desk where the lady politely asked me my race number (which I hadn't checked at the board at the start of the queue).  Back I went tail between my legs to check my number.  Bollocks, I was number 1.  A little embarrassed, I went back to the same lady who asked me my number again and I murmured number 1.  She looked at me confused (like I was an idiot) and before I explained I was an idiot and had struggled to remember the number '1'.

Next was a TV interview with which went well until club mate Andy gave me the Vs in the back ground and I lost my concentration.  That and I also hadn't had my pre race constitutional.  Smile at the interviewer , try and say something interesting/intelligent and try not to let one rip.  Does Ali Brownlee have this problem?

Shortly before the start they announced a reduction in the swim by 250m to 750m.  as a slower swimmer this was good news!

I was off in the first wave and decided to save getting in until the last moment.  My theory was it was cold and I was a wimp so I warmed up on the side.

Once in it wasn't too bad and apart from a bit of a bun fight in the first 200m I settled in with a group and sat on some toes.  Coming out of the swim I was in about 15th but being on a mission made up quite a few places climbing out and running into transition. 

A decent T1, I hit the road in 6th and about a minute down on Chris.  I quickly got down on the bars and into my race pace.  I couldn't see anyone ahead and for what turned out to be the only time in the race I was by myself.  About 2 miles into the ride you hit Penny Pass.  Its a 4k climb you grind out in the small chain ring.  Now this was pleb action number 2 - Check you don't have a 23-11 cassette on your disc when racing hilly welsh courses. Still I was feeling good and was flying up the climb funnily enough!

Half way up I had passed a couple of riders and was joined by the motorbike and camera man enthusiastically asking me if I was going to catch the others.  In a world of pain I muttered something about 'trying' before it zipped off to the front again. 
Up over the top I had caught 2nd & 3rd and could see Chris ahead.  I had a plan of trying to keep him in sight but to my surprise I was catching him.

Now this was a first for me and not something I expected.  I was so excited I nearly pooped myself when I passed him up the hill out of Capel Curig.  Nothing was said between us but that's racing.  We both wanted to win.

We swapped places for the rest of the ride enjoying the great support in the villages as we passed through before I managed to pull a small gap on him in the last few miles.

Coming into T1 was surreal with crowds clapping, the commentator getting excited and the camera bike following me in.  I don't think I will ever have an experience like that again..

A quick T2 and I was out onto the run only to find the same motorbike camera crew riding with me.  Up the zig zags I thought that would be the last I see of them but back they appeared again, this time on a quad bike! 

My legs seemed to feel more tired than last year which was probably down to the Chester Half  Marathon the week before but I pressed on unable to see if anyone was gaining behind.

Chris Standidge on the run

I needn't of worried though, as I crossed the finish line 4 minutes clear of second.  Chris unfortunately got caught on the run by Paul Mountford who had a cracking run to claim second spot. 

I haven't spoken to Chris yet but he didn't seem too happy.  In defence though He had just got married and spent 2 weeks on honeymoon so I don't think he was on full form. 

In the ladies race Beth Hughes from Chester Tri left it to the last minute to catch Rosemary Byde on the run. I race and train with her partner Chris and know Beth has put a lot of hard work in this year so it was nice to see her reap the rewards.

In fact I would declare the race as a successful English raid over the boarder by Chester Tri with loads of impressive results including Andrea Meagan as first female vet and Neil Thomas getting second in his age group in the sprint.

Next big race is Bala Middle in 2weeks where I'm hoping for a top 5.  69 Cycles have just got me a Rotor Q ring for the TT bike so it will be interesting to see what its like.

 So final thoughts for Slateman are

• The organisers put on a great race
• The marshals were all great - very vocal and encouraging.
• Chester Tri ruled the results!
• 69 Cycles should get on the TV
• I managed not to let one go in front of Annie Emmerson

The Great Bike Robbery of Otley

I've been struck by bike thieves before but never in front of my eyes.  This weekend was Chester Tri's club training weekend in Malham and the low light of the weekend was the attempted robbery of 4 bikes.

It was Saturday afternoon and 7 of us set off at 10am for a days riding.  45 miles in we stopped for our 2nd lunch stop (my kind of riding) in Otley, stacking our bikes up against the wall outside the cafe.

After 40 minutes we had eaten our lunch and discussing our route back when Jill left her seat to walk round the building to the outside loo at the back.  On returning from the loo Jill spotted 2 men picking up 2 bikes each and trying to jump on the back of 2 waiting scooters.

Jill screamed and ran after one of the thieves who was holding a bike on either arm sitting on the passenger seat of the scooter as it started to accelerate away.  Jill being Jill grabbed hold one of the bikes and refused to let go (I can understand why Andy is a quiet man...).  As the scooter accelerated the passenger was holding onto onto 2 bikes and the full weight of Jill being dragged along the road.  After a few meters though she had to let go as she only had so much skin to scrape off.

While this was going on the second guy was struggling to balance 2 bikes while trying to jump on the back of the other waiting scooter.  Thankfully a passing shaved head & tattooed goth (surreal)  was on hand to grab the bikes off the guy telling him "no you don't".  Brilliant!  Goths are great! He looked pretty scary and the thief panicked and fled with his accomplice on the scooter and no bikes.

While this happened the rest of us were sat in the cafe.  My seat meant I was looking out to where Jill was when she screamed.  Confused I could see her running and looked out the front window to see bike wheels in the air.  Unusual for me I twigged very quickly and jumped out of my seat and ran out the cafe shouting as I went, scaring the shit out of the old grannies supping their tea.  (N.B. - none had heart atacks luckily).

Out the door I found Jill in a heap on the road and the scooter racing away with 2 men on board and 2 bikes being held by the passenger.  I didn't stop and gave chase on foot in my cleats clip clotting at 4 minute mile pace ...... it can be done with the right motivation!  I made it 300m up the road before I gave up on chasing on foot. 

Looking around in a panic I started waving cars down, jumping in the back of a black Peugeot and shouted the coolest line ever "chase that bike!"  A life long ambition ticked.

Luckily the driver and his wife had seen the robbery happen and were up for a chase, so off we set down the road slowing to check side roads as we passed. 

The scooter was now long gone and after a mile we were approaching a major round about where it dawned on us all we would most likely loose the trail.  On the approach to the round about though, up a side road on our left I spotted a scooter rider sat on his bike and his passenger walking out of a garden. 

Screaming to stop I jumped out of the car and ran the 40m up the side road to the scooter.  10m off they spotted me (not hard to see in full lycra and cleats running at full speed) and the rider started to accelerate away while his passenger jumped on the back.  It was too late though and I was close enough to lunge and grab hold of the riders shoulders. 

I think they thought they were home free and must have had a hell of a shock with a cyclist clinging onto their back.  They protested their innocence as the scooter accelerated and as the scooter picked up speed I had to let go.  As they accelerated away I ran into the garden to find the 2 bikes hidden to be picked up later.

Within seconds 2 other cars turned up who had seen the theft and offered help to drive the bikes back to the cafe and reunite the bikes with their owners.  I couldn't help but smile as one of the bikes was Paul's brand new Raleigh which he had only picked up a couple of weeks ago and was absolutely smitten with.

The rest of the afternoon was spent in the police station as Jill got her injuries photographed (technically mooning the police officer - a first she said but none of us were convinced) and the rest of us drank tea.  The scooters were apparently stolen and I don't hold much hope of finding the culprits but you never know. 

So lessons learnt?

1. Always use a bike lock
2. Never make Jill angry .... scary.
3. Thieves - Never nick triathletes bikes ....... we are tenacious and can run!

Ryan Hall

Hope you find this Interesting.  Its a pretty good video explaining the theory behind running track sessions.

Out of interest Ryan Hall is one of the USA's fastest runners with a marathon PB of 2.04.58 and qualified for the London 2012 marathon earlier this year. 

Harlech Tri was abandoned today due to the bad weather.  A bit gutted but it was pretty bad out there and the smart thing to do.  Still had a good pub lunch in The Lion Hotel with friends so not all bad.