One track mind

I'm beginning to think that I'm a little obsessed!

Although I think that I've always had the type of nature to 'need' a hobby or interest to focus on - something just for me, I don't think I have the sort of nature that has 'addictive' tendencies.  That is to say, what ever I've been interested in, it hasn't consumed me entirely.  I've always seen the bigger picture and always treated them for exactly what they were - a pass-time.  Something to enjoy, but would always be second place if more important things came up.  That has never been a problem for me.  Perfectly happy to stand-down and leave it for another day. 
But Tri ..... I'm beginning to think that it is becoming an obsession.  Even given the events of July (never to be mentioned by name again!), taking a couple of quite months and slowly ramping up the training, I've now found myself back top the place (in my mind) that I was in June / July.  Almost every spare moment I have I'm thinking about ......... the next training session, where I can fit in another Turbo set, where I'm gonna run, the swim set that I'll be doing tomorrow morning.
I have my face in Magazines, reading other Blogs, listening to Pod Casts (Friday Fat Black, IM Talk and The Real Starky are favourites), thinking about speeds and times and distances ALL the time!! STOP NOW!!



I NEED a break from work now (the past three weeks at work have been almost unbearable with office politics (not involving me, but with an open-plan office you just can't help but be dragged down by it).  I'm sure that I've been assigned my own personal 'Dementor' to follow me about when I'm in the building, sucking the life out of me when ever certain 'subjects' or people are mentioned.  I look forward to customers calling in and placing demands on you, just to create some relief..... or the Holiday break to do some more training :).  I should be moving to a new office come Jan, so that'll bring some relief.  The long commute home helps.  I've catch up with the obligatory PodCasts - The Real Starky is SO funny, and I'm also trawling my way through the Jack Reacher book series on Audible.  They make the journey fly by, and when I arrive home, seeing the Girls and doing a bit of exercise always helps.

So, thoughts have been:

• Considering the small amount of running that I've done, how come I feel so good? 

Mostly night running due to the time I get in from work, but that's all good.  I've mentioned before, running round the back-lanes of Kent in the cold rocks.  The last few runs (5 / 6 miles) have been at least as fast as pre 'the event' with relatively little effort.  I've certainly not gone out with an intention to push the pace.  I'm thinking of throwing in a couple of long runs to see what I feel like there.  I'm trying desperately to think only about form while running and look at the numbers when I get home.  This seems to be working - NO over-exertion, NO pressure.  I must get into the habit of using the local athletics stadium for some Reps on the way home from work.  I think that that'll really help my pace.  The 'interval-based workouts that I've done using the Turbo Trainer are already seeing benefits, so I'm thinking that run intervals may also help.  I MUST keep my eye on the prize though - FINISH first, time will be what it will be.

• Why do I NOT want too must more kit?

SO it's always nice to look at bike and gadgets and all (and I always do), I'm really happy with what I have right now.  The Chinarello is working a treat.  Smooth as silk and I feel completely at home on it.  OK, some winter tyres are probably long over-due and I have a new chain to throw at it soon, I'd be really hard pushed to replace it right now.
Watches and things don't really interest me.
I've invested in some exercise stuff to help with the CORE work-outs (Yoga band, Medicine Ball, Core Roller), but they are not exactly 'sexy' gadgets!  Am I normal?
OK, so maybe a new ATC Tri suit some time soon (broke the Zip on mine in hospital as I recall), maybe some nice new Soucony's will be coming my way in the New Year (but trainers are just wear'n tear aren't they?......... and a MTB would be nice .......... some new wheels may be coming next year .......and a training vacation ...... and ........ OK, I do want after stuff.  Consider myself normal.

• Target time - What 'could' I achieve .......... NO stop that.  What will be will be .......... But could I qualify for GB ..........NO - STOP IT!!

• Are the running injuries going to return when I crank up the mileage?

• Etc, Etc Etc.  You get the message.

The connections via GOOGLE+ are growing across the globe.  I've people following the Blog from all over.  It's bloody great.  NZ, Chile, USA, Columbia, Hungary, Italy ......... even Wales!  Reading some other's stories is interesting.  Different motivations, accomplishments and interests. 
Should really post more - tri and spread the ATC word!  Would ATC make a good global brand?  Think we should start an informal competition to see who has ATC club kit in the most far-off place for training or competing.


Recent bike action has been bloody great fun.  Sort of can't get enough but just have to juggle weekend commitments with saddle time.  Couple of HARD hours on the MTB a couple of weeks ago followed by a nice long road ride.  Couple this to the Turbo and I'm really happy with two wheels.  For all the rides that I've done over the years I've never suffered from sore legs the day after .... until the Turbo.  Even after 'the event' and 6+ hours of work - not a problem next day.  Maybe I just wasn't trying hard enough or was just happy in that comfort zone where I felt that I was working adequately, or I've re-calibrated the mind into having different targets.  Now, EVERY session on the bike in the shed results in sore Quads.  Sadistic, but LOVE IT!!
The re-calibration needs to transfer to the 'recovery' rides.  This is relatively gentle saddle time just ticking over with a low heart rate and minimal effort.  It is really difficult to understand that it IS Ok to ride slow and maintain what seems to be NO effort and still call it 'training'. 
I have found it strange that the sessions I concentrate on this and just plod away at 60 - 65% I get to a stage just over an hour in when I become so hungry I'm climbing off the bike almost shaking.  It happens within minutes.  One second I'm fine watching a film or something and then, the next I'm loosing concentration and desperate for food.  Bizarrely, working with a higher effort and I can go much longer than that while feeling relatively fine.  Must be the way I'm drawing on the old energy reserves or something!
I generally try to train in empty and look to replenish after a work-out.  I think this works well for me and the time that I get to train. I've started on the Fat Black coffees in the morning.  I've found it easy to do and feel fine with it, so I'll persevere with this.  I don't have a problem with any difference in taste and all.  I do need to drink more water though, so I'll focus on this during work-days - and stay off the Coffee after 12:00!! 

It seems that every week I try and plan for the next Park Run, or a nice long run, or hours on the bike or the Track Interval sessions but never seem to get round to it.  I suppose that isn;t too much fo a problem at the moment and I should remember to chill out about it.  I'm not in a fixed plan right now, so should just make sure I maximise the training that I can do!! 
I'll continue with the bike at Weekends, the Turbo mid-week and just slotting swim and run is as and when.  Over the Holiday period I'll be compiling The Plan onto a wall-chart and slotting in those target events to work back to a start-date so that I can slowly start to crap myself :)

Happy training!

W

Ramping UP!

So the training  is starting to take shape now and ramping up already - The bike mainly.  Still not going to panic too much about the run or swim just yet.

Last years plan for the bike only really ended up being road riding.  I was happy with that and I think I stuck to it quite well.  It was only after the event do you understand how all of those slow slogs through constant headwinds at what seem to be walking pace really do have some affect come summertime and race season.  Many was the time that I arrived home after a Sunday ride having been dragged around by Al (trying desperately to draft him ..... usually without success) in the freezing cold and drenched through sort of demoralised that I wasn't progressing quite as I wished. 
I did notice some improvement, but there didn't seem to be a fair return on the effort if you know what I mean. 

So for this winter, as I've enjoyed (not) the pumping House Music and the tacky nature of the Gym bike, I've invested in a shiny new Turbo Trainer.  Yeh, Yeh.  For those who read some early posts, I have previously talked of my Rollers and how I prefer these.  Well, opinion hasn't changed.  They are still a favourite, but they will be used in a different way.
The priority will be to get out on the road and Mountain Bike as much as possible at the weekends, but when the weather is too bad to have either a safe (!) or reasonable session, then the Rollers will be employed for longer duration Tempo training (steady-state constant effort stuff).  The new ingredient (and a different type of fun) will be the Turbo .....

This will be used for shorter duration (1 - 1.5 hrs) of 'Interval' based sessions where you vary your effort based on Power (through the pedals - measured in Watts), Heart-rate zones or simulated Slope Gradient.  The Turbo that I have is a computer controlled thing that links to an ipad of PC and automatically varies the resistance of the wheel depending on the requirements of the pre-set program.  All very cleaver stuff, and exactly what I like.  An image of a typical session graph is below.  I've subscribed to a web site (www.turbotraining.co.uk) who provide full training plans and individual turbo session plans.  And before anyone askes, no, I'm not sponsored by them, its just a site that is exactly what I wanted to back-up the use of the Turbo.

Ideal!

 

These plans will be the staple diet for weekday evenings.


Having said that, I've been loving the renewed enthusiasm for hitting the streets and trails with some fantastic weekend rides lately.  Muddy fun on the MTB (with a bloody hard road / off-road ride of 34.5 miles on Saturday followed by a ATC Club ride knocking up 47 more on the Sunday) only slightly tempered with the need to clean the thing after every outing ...... and the looks I get from the Missus when I return plastered in mud.

I'm all set for trying to do one MTB ride and one road ride throughout the winter.  It is strange how I seem to have a lot of confidence on the MTB in the slippery mud, but recently the road bike confidence levels are not there.  If its dry then fine, but any sort of damp surface any I'm a little tentative around the faster corners.  Not to worry.  Better safe than sorry I suppose!


I've already noticed progress on the bike (from the level that I can remember from just prior to the last Outlaw attempt), so all remains good.  I'll try to keep updating on my perceived progress as the posts continue.


Running has been OK, although not exactly full-on.  I have a fantastic night-run the other week with my head-torch around the country lanes.  I'll do that again this evening.
Seeing the various creatures eyes illuminating in the woods is quite un-nerving to start with, but it is nice to be off the main roads.  Although I hadn't run for a few weeks, the pace was just as I left it prior to the race (not the pace DURING the race!!), so I can only be happy with that.  At this point my only plan will be to concentrate on training to get through the race, not beat a specific race time.  I have a feeling that it'll be a massive mental struggle for me rather than anything else.
I'll be entering a local Half Iron distance event in May so I'll use this as a gauge of my running progress off the bike, together with entering Half-marathons and Duathlons in the early season.  Just watch this space!





 

And so it (Re..) Starts!

So, the last instalment seems like it was ages ago.  Seems like I've just been busy with work and stuff to have not really considered the planning or scheduling of the next 9 months of training and events.  Me and the Missus only really started to discuss it last night actually, and the small number of events that I think I'll do all seems to slot in quite nicely.  More later!

So, my lethargy to get back in to training seems to emanate from work-life at the moment.  I can't seem to get in to a routine that I can slot training around.  Days away in Ireland here and there and other things meant a bout of attacking semi-functional Gym bikes with only limited success.  What the bloody hell Hotels think they are doing in advertising a Gym when the bikes are nothing more then pitiful!  Broken pedal straps, missing illuminations for the control panel ...... and 'sticky' .... bits!

Now I know the gym bikes are not a very good representation of the type of things we want to get up to so maybe I shouldn't worry too much, but they do keep me out of the Bar and to be honest, I quite enjoy the use of the display statistics and various interval sets that you can do.  Think I'll invest in a programmable Turbo Trainer to help over the winter and mix it in with the Rollers for non-road bike training.



I have taken a step away from listening to Radio in the car and started listening to Tri related pod-casts.  This in itself is a bit of a double-edged sword.  At first it was quite a bit of fun as it was during the lead-up to Kona this year (late Oct), so there were loads of great interviews and opinions on who will do what in the race.  However, along-side that, there are some podcasts that are extremely opinionated on certain aspects of nutrition and general health-related 'policies' to stick to during training.  It seems that the more I podcasts I listen to, the larger the number of opinions that you are supposed to subscribe to.  One of the main issues that I have with this is that all of them are mostly focussed around Elite or semi-elite athletes, a category of which I sadly don't fall in to.  The notion of making suggestions for training based on the total number of hours you have to train in any given week (or to recover for that matter), or the food options / supplements, various grams of this or that that you should be monitoring, your fluid (type and intake) simply baffle and just can't be considered for the vast majority of hobby triathletes. 
Probably the most interesting aspect that I'm keep to at least research more is to become 'fat-adapted', where you gradually change your eating habits away from Carbs to certain fatty foods, training your body to relay on fat stores before carbs.  I'm really undecided on trying it, but I'll certainly look in to it. Something I'll also look in to will be to become a Gluten-free eater.  I do think that the largest consideration would be what impact it will have on general family eating habits.  I'm not going to impose anything on the Ladies of the house if it proves to be too awkward to do!

A couple of the Podcasts are:  Friday Fat Black, Triathlon Research and IM Talk



So training hasn't kicked off with any purpose yet.  I've bought a 2015 year planner that still remains blank.  Must fill that in soon!
I'll plan it based on last year for the four or so months lead up to the race(because sessions were flexible around the time I had - I didn't feel compelled to stick rigidly to it), but I'll structure and focus a lot more during the winter period.  Last year I feel I just went through the motions during the winter period.  This time I'm gonna ensure that I have a specific aims of the workout.
I've slotted into the bike quite well with the weekend rides going well.  I'll get the routine of complimenting them with evening interval sets.  Hopefully the Turbo trainer I'll get will have a power meter on it, so I'll use the Interval Set plans I have made up to develop as much as possible, and use it all the way through to about May time when the real long rides will start.
I intend the road rides to be really slow - Zone 1 / 2 heart rate as much as possible...... Oh, and MOUNTAIN BIKE ALOT! 

Swim stuff with stay pretty much the same as last year.  Given the time that I have available, it worked OK.  Just be sure to extend the Open Water Swimming as quickly as possible.  Do loads of 100m reps in the pool mainly.

Run, now where DO I start here?  I had no real long-term consistency last time so have nothing to compare to.
The final couple of months before the race went well and felt really good, so I'm inclined to just build up to repeat those as soon as I can.  Maybe off-road stuff to work on strength and hills, then graduate to long slow stuff.  The hotel gyms have at least got me hitting the tread-mill and a reasonable period of time.  Again, I think these are worse than gym bikes as the tread-mill does a lot of the work for you, but to observe technique in the mirror and as a means to build back up to getting outdoors again, it is a means to an end!

Again, I head nothing but mixed messages about the distances to run in the training for a Long Course Tri.  Some say don't do a marathon as it takes too long to recover.  Others say do as many as possible as the run is the hardest part and you need to prepare yourself.  Well, I wouldn't know about that yet would I!
I'm inclined to do some very long runs, but maybe not a race so that I can happily pace myself to cope with running for four+ hours.


Events that I'll try and do over the full training period:

Hole Park MTB Duathlon - Mid March
Paddock Wood Half Marathon - Late March

East Grinstead Tri - Early May (slim possibility)
Marshman Half - Mid May

Bedgebury Trail Half Marathon - Early June



If anyone has any feedback or questions, I'd be more than happy to make myself look a fool in responding!!


I'll try and take some images of training during the winter period to let you see how I'm getting on.

W.









   

If at first you don't succeed, enter the Outlaw again!!

So, The last post provided all of the drama that certainly wasn't the type that I had expected! So what next?  That's not a question that'll take too long to answer.  Get back on that horse and ride Baby, RIDE :)

The last post ended with the release from Hospital on good behaviour and me feeling 100%.  Although the Docs had given me the all-clear and throughout my stay I was absolutely itching to Tri (!) again.  I couldn't wait for another go - to get back into training.  The 2014 Outlaw was to be the first Long Distance race and I wasn't sure if I'd feel inclined to do another, but I enjoyed the training SOOOO much. I was hungry for another go.

Some readers may see that as my having 'un-finished business' as such, but I'm absolutely happy with the effort and performance that I put in, and that the reason for the DNF I had very little influence over.  After all, the Docs just couldn't attribute it to one specific cause.  No, Outlaw 2014 is truly over and done with.  2015 is completely new.  A re-load, not a repeat!

I had the week in Poltins .... sry, hospital, then another week of ... er ... working from home (I wasn't allowed to drive for a week due to the Angiogram) and a few weeks more of drug-taking to thin the blood for a while.  During this time I really chilled out, chatted with Senior Management (the Missus as Managing Director, Daughter as Entertainment Director!!) and we all felt that I should pick it up again.  Like I said before, had I been advised to, I would have completely dropped Tri, but by Christ am I glad that I don't need to.  Tri a not simply a sport.  Its a life-style thing (for me at least).  It's grabbed me and it isn't letting go just yet.  So, hold your horses, the Blog continues! 

So, to maintain the promise I made to the Missus back in 2013, the first half of 2014 was focussed on my training (very much appreciated), August and September were to be 100% focused on .... the new Kitchen.  At least I can finish that ;)

From:

 

To this .... in a little over 7 weeks.  Nice!  Few very minor finishing touches, but I think that's finished don't you Lads?

 

Other than one 20 minute swim, one evening 30 minute run session and one Sunday Social road ride, I hadn't done any training until last weekend.  6-weeks straight with nothing.  To be quite honest, while I was a little envious  in reading so many ATCers race reports and activities over this time, I think that it did me well to almost (but not quite) forget about Tri, and it certainly helped having something different to focus on.  I think that this will be a certain plan for next year - something to look forward to after the Outlaw.

 

The first real ride was a MTB morning at the local Single-track (somewhere I plan to spend a lot of time during the closed season.  What a baptism of fire though.  Only lasted one 13Km lap - I was shattered!

 

Swim is not much better - two morning so far the week and ..... how hard?  Oh, wait, if any ATCers are reading this, the Tuesday Evening coaches sessions I take are really easy.  You'll love them.  ;)

 

So, the advent of the 2nd September at about 10:01 and I can't hit the Add To Basket button for Outlaw 2015 entries fast enough!  Job done.  Confirmation email received and filed (I will be double-checking this over the winter as my memory is so bloody poor I think I my mind will play tricks on me.  I've just double-checked it just now actually!!).  Training plan will be thunk'd about over the next weekend and roundly discussed to help slot in with the Daughters GCSE exam support over next year. 

 

Another 5 fellow ATCers have also entered along with some racing the Relay event.  This'll provide another welcome boost to moral and plenty of banter. 

 

What too expect I hear you cry?  Will, I had privately planned to train for the 2014 race and never actually do the full distances so that the race would be the farthest I had ever swum, the bike would be the longest ever ride and the run etc etc.  Don't get me wrong.  I had put in the training miles, just purposely not hit the full distances.  So things didn't go to plan.  Only problem is that this time I have some 'targets' to aim for having completed the Swim and Bike.

 

The main one is FINISH.  That'd be nice.  I will finish this time, and finish with a smile on my frontage too.

 

Second one is to provide some inspiration to anyone who thinks that a set-back is a bad thing.  No, its good.  Its something to be used as a spring-board onto good things.  Think positive!

 

Third ..... OK, swim time of sub 1:15, bike of sub 6hrs and run more than 300m ;)  That'll do for now..... and reasonable I think.

 

Plan over the winter ...... HIT THE BIKE mostly, and certainly to have a full winter of consistent running.  That'll be a novelty!  The training plan will be mostly based on the last one I did as it seemed to fit in with home and work quite well, with the exception of stretching the distances a little earlier in the schedule so that I can get in more long O/W swims and bike.  Run was (!) working well towards race-day, so I'll stick with that schedule / distance routine of multiple 12-ish milers.

 

Later people! 

 

W.

 

 

 

Well I wasn't expecting that!

When I started this Blog I always had in mind that this post-race post title would just be the race finish time in all its glory.  Nothing more, nothing less.   So reading an alternative title may have some of you not close to me (who don't already know) immediately assuming a problem of sorts. Well, what a problem!!
It's been over a week since the event to this post.  There is a reason!

Official Outlaw 2014 results read:

Entrant #616  Will Farrell

Swim split           1:19:39
Transition ONE          7:20
Bike split             6:08:12
Transition TWO        8:35
Run

Result:  DNF

Bugger!

So what happened?  Sit down and read this in your lunch break.  This is going to be epic!

Although during the two week taper I'd been going through the highs and lows emotionally, for the weekend of the event I was really buzzing and looking forward to it.  Not one bit of nerves.  I had my race kit laid out on the table during the week before, packed the car calmly on the Friday.  No panic about leaving anything (rare for me).  The car journey up to Nottingham was relaxed and uneventful.
We arrived at the National Waters ports Centre around 11:00 and took a gentle stroll around the complex to check out what was going on.  Everything was easy.
I met up with a couple of club-mates also taking part and we trundled off to the mandatory Race Briefing.  Now given that the temperature was mid to high 20's, being stuffed in a tent with a few hundred other competitors was the only low point of the day.  The briefing effectively covered everything that we'd been sent in various emails and info packs leading up to the race.  one or two minor things new, but for that hour we were all sitting in a sauna that we could all do without.
Briefing out of the way and we all headed our separate ways for the rest of the day.  Mine was just to relax and soak in the experience.  I racked my bike, filled the various transition bags and I was fit to go.

Race Day

..... began at 4:00 with breakfast and the 20 minute journey to the venue.  Still no nerves.  Really ready to go.
I checked over the kit one more time and I was ready. 
The buzz as competitors gradually donned their wetsuits and made their way to the waterside.  The lake seemed to create this magnetic draw towards it like a vacuum created especially for wetsuits.  There was a massive sense of expectation.  The lemmings blindly jumping from the jetty into the morning bath.  I was not first in!!  As I pawed the pleasantly warm water, I remember thinking that the sight looks like a surreal for of fair-ground 'Hook-a-Duck' with millions of mini heads bobbing up and down.

Team mates Sal and Garry beckoned me in and I took the plunge.  The draw of the water took me to a position about 10 meters from the front of the pack and in a little space.  Perfect.  As the count-down to Start drew close the kayak marshals were rounding up the adventurous amongst us forcing them back towards the start line.  This meant that the space around me was diminishing and I became surrounded by swimmers.  Holy shit! Just as I thought I was in the clear, I'd found my way to be about 2 meters from the front and slap bang in the middle of the pack.
The ring-master in the Mic called out to the count-down and we all joined in, seemingly like it was happening to someone else .... Five, Four, Three, Two, One And we're off .....

Now, I was absolutely expecting the bar-brawl of a swim for the first 10 minutes or so.  It seems a common theme with mass-start swims.  Don't get me wrong.  Nobody goes out of their way to lump you in the cheek-bone but it's simple logistics.  You can't get everyone through a course without a little 'contact', but bloody Jesus!  The position that I had myself in at the start was a massive factor.  It was ridiculous.  I has people literally swimming UP my back and forcing me to almost swim completely upright.  Similarly, I remember taking a stroke with my left arm and hitting something.  While taking a breath at the same time I saw some poor bugger with my elbow stuck to the end of his nose.  Sorry mate!  
I had assumed that this will ease off by 500m, but oh no.  There were some swimming with their eyes completely closed!  There was plenty of room, but people persisted in trying to use me as a bloody spring-board for their own gain. Yes, I do admit it.  I don't usually kick very hard when swimming, but I kicked a little harder when this happened.  Sue me!
By the time you hit the turn-round point at 1900m (ish) you'd expect a bit of 'time' to negotiate the buoys at the far end of the lake, but oh no!  We were still 4 / 5 abreast.  I took a wide line!
All of this meant that establishing a nice consistent rhythm just didn't happen.  I was looking forward to conservative but purposeful swim just like the lake training had gone.  Dream on!!
So the result, On the way back in I was resigned to the fact that the swim was only a means to an end (the bike), so I tried as much as possible to catch the feet of anyone (most people) passing me and see it home.  I didn't know my swim time until the Tuesday afternoon.  1 hour 19 minutes and 39 seconds.  Now I had advertised a 1:30 swim, but was actually aiming for 1:20, so naturally over the moon with the time.  Bang on!  just need to concentrate on a bit of outright speed to try and avoid the maul next time (!). 
I was however, feeling well and not at all tired.  I had not expected this.

Transition ONE from the swim to bike when very well.  First name-check of the day to the ATC crew that had arrived and where right by the swim exit - Step up Captain Lee G.  Nice :) Me - Nice and calm through the change.  No dramas.

Trot out to the bike and to locate the trusty steed.  Another small trot to the bike mount line and away I go.  The first 100m took us right past the second group of fans - My family and friends who were there bright and early.  Splendid.  Hello Friends :)  
The bike route took us for a lap of the lake first - effectively tracing the swim route (except out of the water you understand).  I was very careful not to speed off like a Burk on the bike, making sure that I had everything, and settled in, got the legs working and all that jazz.  I was surprised that so many riders were taking it soooo slow on that lap.  Was I doing something wrong?

The bike leg took us on three loops - The first Eastern loop towards Newark, then onto a Northern loop towards Mansfield, then back onto the Eastern loop and home.
I'd arranged with the Missus and friends for them to drive to Car Colsten and camp-out there for the day as we'd be passing through four times.  In the event, as I headed towards this village, she and another mate in the car behind convened at a round-about  a few miles before there.  Lots of hand gestures and shouting (all of the good kind) and I was given that little boost in moral.  I was on my way ......
The Eastern loop was something over 30 miles long and reasonably flat.  Some rolling undulations and a few dead flat sections.  Nothing difficult, but I knew that come the second time round the winds would be picking up.  Put this out of your mind Will, out of your mind!  
During the first loop, I'm trundling along merrily minding my own business.  Guys were passing me - obviously very strong bikers and I'm not bothered.  This bodes well for my mental state later.  I am similarly passing others.  Each one I pass I admire for the obvious pace of their swim!!  Some I consider offering words of encouragement.  You have to be careful.  Some don't want to hear.  It may sound patronising,  others will happily enter a full-on conversation, like Kylie.  Yes, not only was I doing an Iron Distance race, I actually met Kylie ..... from Manchester!   Have a good race Kylie!
Some others sneak up on you, like team-mate Garry.  I'm having a little think about something or other, and Garry peddles up to me .. 'Morning'.  Would you believe it!  I knew that we'd be similar in time and all that, but the coincidence of riding side by side in a sea of ATC Blue - ATC.  Then, Who'd of thought it, We both then cycle up to Ben - ATC member.   Three of us on the course, at the same time, just about to take Car Calston for the second time.  Photo opportunity me thinks :)  Ben H leads the way followed by myself, then Garry-Garry Curly

Just after that we naturally split, with G peddling on and Ben falling a little back (he was to saunter past me on the only hill of the course later).  
The rest of the course provided plenty of opportunity to wave to groups of on-lookers and well-wishers as we passed through various villages.  This really took away the sense of having to ride for 6+ hours.  Time just flew.
I made sure that I was drinking plenty (temperature was going to get to 25ish degrees by the end of the ride), taking on the energy gels that I had planned and tried to take solid food.  A couple of time that I'd tried to burp I'd been reunited with some of the drink I'd recently swallowed.  Stay down there!  Because of this I wasn't really keen on taking solids just yet.  I did manage a bar or two of the Honey Crunch bars that I carried, but ate nowhere near the qty of food I though and should have.  I ended up carrying more than necessary.  Even-though, I ended the bike leg feeling exactly the same as out of the water - really quite ....... good!

The wind seemed to take its toll on the legs and at about 95 miles the thighs were shouting enough. Each time I stood on the pedals to stretch a little, or tried to power up even the smallest of climbs, there was just a little twinge of cramp.  Nothing bad, just the thighs saying Hello, letting me know they were there, in the 'negotiation' stage before going on strike completely.  Pace really dropped in the last 5 miles as the route headed back towards the Water Sports Centre and into a head wind.  Ah well.  I'd long since decided that this would be the first and last long distance race and I'm sticking to MTBing, and the time was not important at all.
The sight of the Centre entrance was fantastic.  Crowds lining the road and clapping, cheering and waving.  A real highlight of the day.  Free-wheeling to Transition where, just like a Pro, volunteers took the bike off you as you tried to remember how to run to the Transition tent.  Plenty more cheering from ATC on the side-lines.  Job's a good'un.  Bring on the run!  I can even remember thinking how my legs were yelling NO not five minutes ago, but now felt bloody great.  Not heavy, full of energy, ready to run.  Wow!

Transition from bike to run was again just controlled.  No panic.  Just calm preparation.  Ben caught and passed me through he tent and as he exited he turned and we exchanged best wished for the run.  Couldn't have gone any better.

I exited the tent looking for the Slappers (name for the volunteers that slapped the Sun Tan lotion on competitors).  Great.  Well covered.
I started the first lap of the lake with a very gentle trot.  Again, planned so that I didn't go off like a dick and over-heat myself.  I needn't have worried.  I made it about 100 meters and I started to get sharp pains across the Left Hand Moob.  What?  How?  Why?  What the ...?  It felt like a pain similar to you get with a 'stitch' down your side sometimes when running.  Maybe if I held it, it would clear?  I continued to trot very slowly passed the gathered crowd just the other side of the lake.  Wife & Kid, Mum & Dad, Bros & Sisters, Friends, ATC members all cheering with much heart (unlike me).  Things were not looking good.  The pain was there.  Breathing was starting to get difficult.  I immediately knew that if it didn't clear QUICK, it was over.  I trotted past Club Captain - he didn't know of my pain and offered words of encouragement and support.  I know what he was saying would be invaluable should I continue, but alas, I could not do anything to counter the effort needed to even breath, let alone do this for another four+ hours.  Half-way down the lake length (about a mile in) and I was walking.  Something I was desperate not to do for the hole marathon.  The pain would ease, and if I walked for long enough, would go completely.  The second I tried to pick the pace up, it would spring back and hit me hard.  I thought about seeking help form a medical guy at the far end of the lake.  He was sitting by his Mountain Bike.  His first aid kit was smaller than the one in my car, so no, I'll continue.
More run / walk and I approached the Grandstand.  I am going to bloody run past here!  I did.  It hurt.  Ben's wife, Ruth received the prize for the day for having the most amazing Banshee Wail of supporting cries .... 'Come On Wiiiiiiiiiiiilllllllllll'  Their kids received massive High Five's  Thanks guys.  200 meters later and I know the Medical Tent was coming.  I thought about using the adjacent cold shower the organisers had laid on to try and cool down a bit - see if it clears, but no.  I had managed one lap and there was probably another 23 miles to go.  I was not in a position to try, and it wasn't worth the risk.  Sry guys.  I'm done.

I took a step in to the tent and the medical were a little surprised to see me.  It's the tent that all finishers filter through at the end of the day.  Nobody had finished yet and unfortunately it was not to be me! 

Now, It took a few minutes to decide to pull me for the event, but it was as quick as ripping off the timing chip.  One radio call to Race Control '#616 is out' and there you go.  Outlaw 2014 is over. 
I honestly felt find quite quickly, but was happy for the Docs to do their thing and check me out.
I can't say the experience was over though......

I can't thank the Medical staff or organisers enough.  They contacted the Wife and Daughter, bringing them around immediately.                  

Due to the type of event and heat of the day, they referred me to the local Hospital, QMC for additional checks.

They weren't happy with the ECG results..... Oh!  More tests - Blood this time.
Turns out the ECG results were unusual for most people, but OK for an Endurance Athlete (yes, I was actually called an Athlete).  Happy days, but ....
They weren't happy with the 'numbers' in the second blood tests - numbers only fractionally high, but suggest a possible minor heart attack .... Oh!
More blood tests 6 hours later to see if the numbers 'stablise', but by this time, it's a night in hospital.  Ok, not too much of a problem.  My mate Charlie was able to pick up the bike from Transition and cart it home (his place) for me.  Wife and Daughter were by my side.

So, another blood test at 1 in the morning and home right.  Wrong.  Results show almost certainly not mini heater attack.  Cool.  But, some number or other indicated possible narrowing of the artery.....  Oh! More tests, this time, an Echocardiograph scan of the heart.  Fine.  No problem, but can't be done until tomorrow. OK, another night it is then.
Echo on Tuesday showed Arteries probably Ok, but did show that I have a hole in the heart .... Oh! So, Angiogram it is then!
That evening I was transferred to City Hospital in Nottingham and thank God a side-room with private loo.  Guys, you have no idea what a relief!
So, just a quick 30 minute procedure and I'm done.  No.  Minor procedure = bottom of the List.  three further days in hospital waiting and I have the Angiogram, on Friday evening.  All is good.  Arteries 100%, Zero heart damage.  TFFT.  Down in Theatre the Consultant offers a final word and confirms that apart got the Hole in Heart issue, I'm as fit and well as anyone he's seen.

I felt like a real Bed Blocker.  42 yr old in a Cardiac Ward .... OMG.  I must have been the youngest in there by 25 yrs!  at 05:59 on Sunday morning I was in the best shape I think I had ever been in, both physically and mentally.  Days later and I was being discussed in terms of Heart Attack, Blocked Arteries, Angina, life-long drug dependency.  Holy Shit Batman!
If the Docs had said that training and Triathlon were not an option for the future then I think that I'd have been happy with that provided the long-term prognosis was manageable. 
Thank ..... something or other for the only words I wanted at the end - no damage to the heart and continue training.  Sweet!

The Docs and Nurses were first class, insisting I'm there for a good reason despite my feeling good.  
I received fantastic care, and a real nice cup of tea and slice of toast at 06:00 every morning.  I could get used to that.

Well, I was released without charge on Saturday AM with instructions to take it easy for a couple of weeks as I have had a minor procedure, and drugs for a month.

Time to contemplate a new hobby?  Guitar maybe?  Sod that.  I'm entering next year.  I've got a Marathon to do!

Until then, best keep my end of the bargain and make a start on this new Kitchen :)

W.

No Regrets

So the big day is almost upon me.




Months of training over, recent crisis of confidence over, Kit check list checked, smelly trainers packed, bike checked, double checked and triple checked, nutrition eaten, more nutrition bought .... and eaten, then bought and packed. I will have forgotten something, but my list should overcome my absentmindedness (I hope). Planning is all important for me to tri (!) and keep the stress levels down. I didn't even get stressed at work this week.... just strolled through the week.



The past two Taper weeks have gone well enough. The expected onset of poor enthusiasm, feeling devoid of energy, (slight) worry that I haven't done enough and the realisation that I probably have but I'll only find out on race day are all emotions that I've read up about over the last months. I didn't experience anything like this last year for the long MTB race of Half Distance, but then I didn't have the training plan to stick to or the self-imposed expectations of the Creme de la creme of Tri distances.



I can't do any more now, so although I have done the odd training session (mainly bike at weekends and a few mid-distance runs (getting shorter) I've made a conscious effort to place myself under absolutely NO pressure with achieving times or distances. I even had a crap swim on Wednesday!! I'm still left in a really good place mentally, so I'm confident that I'll finish at least ...... that reminds me, I've only checked the bike over twice!



Any quality time I've had has been focused on relax and visualise, trying to place yourself in the day and imagine everything working smoothly. No panic in the pool (big pool!) and tagging on to a blindingly fast set of feet. Constant tail-wind on the bike would be perfect thanks. Twinkle-toes on the run with plenty of Light Blue cheers.

Yep, that's exactly how its gonna be :)



The really big think over the final week has been controlling the emotions. One minute its SHIIIIIIIT!!!! and the next its BAH, only a longer tri!! Now, I think that I'm quite a steady type of guy. Maybe I should give the keyboard over to the Missus to respond to that one! so coping with the constant ups and downs has been a bit weird to say the least.

The strangest feeling was on Monday morning this past week. A Team Mate (Name check deserved although he is Northern - Step up Mr Peter Walsh - Respect is due) completed Ironman UK in Bolton in 13:40 (dis bite a crash on the wheels). Now, reading his tremendous exploits on FB, seeing the pictures, his reaction to the experience and invaluable advice and imagining 13:40 against my name under the Finish Banner actually left me completely numb-legged. Seriously ... numb-legged. I was proper nervous and excited at the same time. That has NEVER happened to me. Never!

Keeping my mind busy has helped, so I'm pleased that I didn't take any time off work prior to this weekend. I have about 20 minutes of packing left to do now before I can take an early night ready for the early drive up tomorrow morning (Saturday).



Team Mates have been bouncing words of encouragement around FB, text and email for the last couple of days which is fabulous. Sally came up with some Limited Edition Tee-Shorts for us all, each with an individual Nick-name. Mine is The Chinaman. Reference to the bike purchase I think. Perfect :)

One almost last minute disaster for mate Ben who fell off him TT bike and along with personal injury (is there a claim there Ben?) bent the frame on his bleed'in bike. Really tough luck. Hopefully he'll have Adrenalin shots instead of Gels to see him through.



Hopefully the Live Tracker thing on the OneStepBeyond web site will show my progress. My bib number is #616.

I'll be posting images and a few more posts in the coming weeks after, so stay tuned ........



One thing is for sure. I have absolutely no regrets about starting out on this journey, the way that I’ve approached it and what (little) has had to be sacrificed by me to do it. I didn’t think that I was the type of guy to get hooked on things, let alone ‘hobbies’, but Tri isn’t only a pass-time or fad, it’s a way of life that I’ve slowly sunken into .... and I love it, so no, no regrets.



Time to put my head over the parapet and see what happens.



W.

Bed-time story.

Once upon a time there was a guy who dreamt of completing a Long Distance Tri.
With the support of his family, he clicked on the Add to Basket button and before he knew what he was doing, he'd entered.

Now, a plan was drawn and throughout the winter he would get up early for swimming, stay out late in the shed cycling and spend many hours in the cold and pissing rain at weekends.
There would be the odd hiccup when thinks didn't go directly according to plan.  They there would be days were he felt like he could go forever.  There were business trips where he'd juggle training schedules to try and fit things in, but he would manage it (mostly!)
He would eat like a horse, sleep ..... intermittently and generally be just a little bit grumpy on occasion, but overall, he absolutely loved the training.

One day, he walked through the Dinning Room (wife's sold all the furniture already in prep for the kitchen ..... can't think when that's due!) and glanced at the wall-hung training plan.  'Fuck, I'm done' he exclaimed.  No more training plan.  The end had been reached.  All targets met and dispatched.  What would he do now?  His mind was awash with the schedule that he had been sticking to.  Will he go into a spin?  Will he balloon like a baloony thing?  Oh no.  He bloody won't.  He'll stay strong.  Stay focussed and most importantly, taper down to race day with positive thoughts, fully prep'd in mind and body ready for ...... drum role please ....... OUTLAW.


Yes.  It has come round faster than a Fairy Tale Dream.  I'm finally there.  The full training plan is complete, only leaving the taper down and nutrition to concentrate on for the next two weeks (just under!).

To re-cap the last few weeks of training, I've got a few good long ride in and am happy with the schedule of feeding that I'll be doing during the ride.  They have generally been a little hillier that (I expect) the course to be, and generally 18 ish MPH average so I'm on-target for the 6hr30 ride.  Bike is working out well.  The first couple of rides took some getting used to due to the riding position.  The leg muscles engaging slightly sooner that on the road bike and a lot sooner that the Mountain bike felt like I was learning to ride again.  Weird!  I'm happy with the riding position though, and the liquid carrying, and the various tools / inner tubes taped on to the thing.  The deep wheels in the wind are not so bad, but I will be taking a smaller section front wheel on the day just in case it is blowing a hoolie.

Swimming has gone 100% perfect.  Does this mean I'll have a mere on the day and get kicked from pillar to post?  Open-water started May time and I've been gradually increasing the distances.  The last couple have been (almost) full distance and time is even a little under schedule which is very encouraging.  I'll plan to swim on-schedule so that it should (!) be within myself.  I went pool swimming early last week for the first time in a couple of weeks.  Only managed 15 minutes due to complete boredom!  Jobs a good'un as they say.

Running has been great.  Although I'm only really at the level now where I wish I was back in Feb / March time (due to the injury saga ....... did I tell you about the injuries?), it is going swimmingly.  Pace has been higher than expected, and than I am expecting during the race, but have felt really comfortable and low intensity.  Calf's remain tight during the run, but I've come up with a risk management plan of massage, calf-guards, Ibuprofen Gel and running style to hopefully keep any reoccurrence at bay.  Naturally I'm nowhere near running the full distance, but was never expecting to.  Right now I'm happy that I can run for a couple of hours easily.  I'll see what happens after that on the day! 

Nutrition, although I'm comfortable with my plan for race day, hasn't really changed much.  May be something to consider more thoroughly for next time!
I'm putting myself on a strict (for now) food plan right up to race day ... mainly to make myself feel better!

I'm all planned out with the weekends events - travel, accommodation, the dog, food, signing in.  I've even created a list!!  The wife will be proud!  The more pre-planning the better (and hopefully the less stress I create).

One last thing.  Although I'll contact them individually, a great big public thank you to everyone who has trained along-side me during the last 6-months.  On the road dragging me through the Romney Marsh slog, or splashing through puddles round Bedge, pounding the country lanes on runs, creating waves in the Lake, friendly chat in the Gym, even the ones kicking me out the back door to go 'do it'.  Cheers.  It'll be you guys pushing me along the way on the day.  Feeling good right now!
  
Hopefully one last post before the Last Stand!

;)

W.



  

Brothers in Arms

I have never realised that a clock can tick so slowly but race a Million Miles an Hour at the same time.

That'll be the count-down to the start of my race.

This weekend I've pretty much failed to reach my training target for the first time through my legs being absolutely exhausted on the bike.

It's the last training session of the three-week rotation, so it is to be expected, and I'm due an easy week ahead, so I'm not surprised or panicking, but hell, the clock is ticking FAST.

I'm not alone. The Club mates that are racing the same event are experiencing similar emotions. I hope you guys don't mind my talking about our experiences (indirectly), but in my case there are no massive HI's or LOW's - only disbelief that its coming round so quick now and I don't feel that I'm ready yet.

Having others to bounce off is absolutely invaluable. We get together about once a month and talk about anything related. We seem to be talking a bit more recently given the varying panic levels. Talk about a self-help group! What a great group of people! I can't tell you how much its helping me to believe.

I hope that this filters down to other Club members doing extraordinary events - You can't pay for this, order it on Wiggle or use an App. The support and encouragement from friend is unique ..... personal. They know you and your 'methods'. They listen. They support regardless. There is only positivity and it shows.

Further to this, the time spent perched on the saddle or running the country lanes is time away from the Family. Without the support from my Wife and Daughter, I'd have gone mad months ago. Incredibly supportive and positive. They have never once moaned about the time training (She's even kicked me out the door once or twice). Again .... priceless.

My worries vary every day depending on the direction of the wind! One day it is nutrition. The next is the distance. Then sleeping patterns, then will I remember everything, then the weather on the day, then what if I get more punctures than I can repair, the next, will my trainers match the colour of my Calf Guards..... only kidding!

Each discipline is OK. I've swam >3Km without a problem. Yes, I know its almost 4Km to do, but I have 4 more big swims left and it'll be fine.  Having said that, will I panick  Mass-start mayhem!  Wet-suit splitting as I pull it on!  Where are my bloody Goggles? ..... Step back.  Deep breaths.  Relax.  You can do this.  You love Open Water.  You love the wet-suit (personal choice!!).  No-one wants to beat you up.  Everyone is there for the same reason.  Water is gooood.  It ain't gonna get you.  Boom.  looking forward to it already.

The Bike - Ahhhhh panicking about getting used to the TT bike, the wind, the nutrition, over-pedalling (going too fast too soon), mechanicals.
I do feel that my biking has gotten much stronger over the months, but even so, not enough 'bum on seat' Need more miles but legs are shot.  But ..... you love your bike.  It works.  You know it.  You know how it works.  You love it.  It is a long way, but you have ages to do it.  Everyone else will do it.  You can too.  You'll have friends supporting you (even absent ones).  You'll have time to relax into it.  You'll love the countryside.  You can go as well as you can go, no more.  It will get you there.

The Run - Given the past issues, happy that I can plod. I have a couple more mid-distance runs and have not planned to do any real long distance runs - my old Pins just take too long to recover!  After this is all over and have fully recovered, I may try a Marathon.  We'll see.

Sod the Osteopath - get me a Psychiatrist!

That said ...... I am bloody lov'in it!

W.

 

Creating a splash

For what-ever reason, since the very start of this Long Distance training madness I have not once had any concerns over the swimming leg, not one negative thought. Strange!

The duration of training is sooooo long for Long Distance stuff. You can't just go do it (unless your name is Stan!) so you get ample time to go through various peaks and troughs of confidence, paranoia (lots of that), panic, pleasure, PAIN, great weather, pissing rain ... you get the picture. So to not worry about the swimming is an odd one.

I consider the wet bit to be the most un-natural discipline for me. When I first starting this Tri stuff I literally couldn't string two lengths of the local pool together without needing an inhaler (and I don’t even use an inhaler!!). Imagine Chew-Bacca gasping for breath why don't you!

To think back then that I'd be even considering a 2.4 mile paddle is bonkers. That would have sent me panicking (nearly spelt picnicking).

Over the last couple of years I've considered the swim in a similar form to a golf swing - lots of small stroke components that together form the full stroke. I'm pretty much self-taught (except for the early Tri Club evening sessions some years ago and the Video analysis that I did last Oct). In the same vain as all of the other disciplines, I struggle to 'up the pace' when swimming, so really try and concentrate on efficiency of stroke, so hopefully that'll put me in a good place for long distance.

Winter training has only ever been concentrating on Technique right up to about a month ago. Early morning pool swims would be relatively short in duration - about 30 minutes each time, with other regulars in the pool lapping me nicely. I would wave (pardon the pun).

Not too much speed work, then straight into strength work using the Paddles almost all of the time (keep forgetting the Canoe though).

A couple of weeks ago saw the start of the Open Water season for me (early May - water temp about 14 degrees C). I still do the pool a couple of time a week, but O/W is where it's at now.

Given the earlier mentioned 'weakest link', from the first time going Open Water a couple of years ago, there is very little interest in the pool for me. It's just a means to an end. O/W is absolutely fantastic. Try it! The sort if feeling of freedom is pretty cool.


I go to an O/W centre in Snodland, Kent (http://www.nda-scuba.com/) once a week at the moment. I’m treating it very similar to the previous training - a gradual build-up in distance. The Lake is marked out in a square course of 100m lengths so it’s pretty easy to judge how far you have done. I generally do twice the distance during the first lap - must work on the navigation!! I did think of getting one of those GPS things to map the swim, but I'd probably die of embarrassment with the snake shape trail!.

I do always find it amazing how, when in a pool I get bored senseless and can't concentrate to count more than 10 laps (refer back to my comments on the EGT swim stage), but in the lake where there are no 'sides' (except for the Bull Rushes that I head towards every now and then) and I can keep going for ages.

Now to buiild to the full race distance by early July giving me a few weeks of long stuff. The only change then will be actually seeing the lake on race day which will be long and straight ....... Yep, then length of that!

OK.  Starting to crap myself now.

Throughout the entire time I've not once measured my pace at swimming, so it will really be an unknown as to how I stand-up (or swim) on race day.  Average will be fine.  Dizzy is a certainty!

Off to get wet again now.

W.

Putting in the hours now!

Well, the training has really ramped up now and things are going well.

The first four-week rotation is nearly complete (three increasing intensity weeks then one lighter week) and its certainly a sea-change from anything I've done before. It's surprised me a bit. I thought that I did a reasonable amount of training in general for a hobby Triathlete, but really er ...... not! Any previous 'vision' of training before this Long Distance stuff was just mild delusion I think. Now that I'm in a structured program (albeit chop and change from day to day to counter the odd work commitment etc), I've noticed some slight performance improvements and I actually LOVE distance training, but by far the most noticeable change is ......... I can't stop eating. Now, I know that’s to be expected considering all of the energy being burnt etc, but I've never been a big eater. It's just bizarre.

Other things I have noticed:

• I have muscle ache where I didn’t know I had muscles.
• I can sleep ANYWHERE at ANY TIME
• Did I say I can eat a horse?
• Weight seems to be slightly down on when I started (78Kgs at the moment - calculated race weight should be 74Kgs given my height, but I am not going to try and achieve that).
• Training late into the evening means I struggle to 'switch off' some times, so not many early nights!
• Family is being VERY understanding (but the Missus is busy preparing for the new Kitchen (to be started once the race is over)
• I cannot stop thinking about the race - all good thoughts though
• Seeing what some other Team Mates are doing scares me ....... note to self - You are NOT competitive!
• I'm looking forward to the Swim
• I'm looking forward to the Bike
• I am going to struggle on the run
• My race time expectations are slowly extending

Training:

Swimming is going 100% to plan. Slowly building distance now. Open Water swimming has started and I still have a little trouble navigating for the first 5 minutes or so. Just a couple of pool swims a week now. One short, one longer, then one O/W swim (until closer to the race). No info to show you on this. You'll just have to take my word for it.

Bike is also looking OK. Pace remains the same. Can’t see that increasing, but I'm happy with the build-up in distance and how I can control the effort. Tan-line are coming on nicely too :)

Below is a screen shot of my Strava page. 93 hours in the saddle so far this year!

 

I did a couple of evening Interval sessions on the TT bike in the last couple of weeks, but an intended longer ride rattles a couple of screws loose and one fo the TT bar extensions (holding the gear lever!) fell off. That'll be mended this week and all systems will be officially GO! That’s the need for 'shake-down' rides right there!

Running is going well too. The injuries look like they are curing just in time for me to find some running legs again.

Given that I have done nowhere near the volume of running that I had anticipated over the winter (allowing a build-up in technique, stamina etc), I'm using the new-found enthusiasm to just run. There are only 8 weeks to go now. ........ (shit!), so I'll just use the next couple of weeks to get back to feeling comfortable about running, then try (!) to slow down and pace myself to finish, not go too fast. The lower legs are still the point of interest for me, but it seems to be the typical muscle soreness following a longer run and not any specific injury now.

I'm currently at a fraction under the 8 minute mile pace and can hold that for about 9 miles, BUT I'm fully aware that this is when I'm fresh (ish) and not when I've just been sitting on a bike busting my proverbial for 6+ hours! Brick sessions will come soon.