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.

 

 

 

 

 

 

East Grinstead Tri - ATC Club Championship 2014

So, each year ATC gate-crash the East Grinstead Sprint Tri and use it as one of our Championship events (with the support of EGT - we don't just party-on down!).

With a standard tri, when you enter you supply your predicted swim time so that they can allocate start times roughly in accordance with competitors of a similar ability and minimise the hold-ups cause with different swim speeds.

EGT allow all ATC members to start towards the rear of the start list, thus allowing us to start at about the same time and race together. Champion!

I'd not looked at this as a race, merely additional training with a lot of friends - I think about 40 ATCers in total.

I felt really good in the swim, but as expected with the group of varied ATCers swim speeds, was held up a few times and I'm sure I did a couple more laps than I should have (maybe my mistake, but the Lap Board certainly wasn't displayed). My swim time was bizarrely 10% longer than I swam last Friday evening. Coincidence?

Swim to transition run:

 

 

Transition was fine. Socks slowed me down, so I think for shorter races I'll do without in future.

Bike was a mixed bag.  Again, settled in to the bike much quicker than I did last year. Not too cold to start with and got some great speed out of East Grinstead.

Those of you eagle-eyed will see that I completely bottled the TT Bike (should have been a grand first public display). That weekend there were 20 / 25 mph winds with gusts up to 50. Yes, I am a chicken (as can be seen from the Chicken Wing 'elbows out' running style). The Road bike was much more controllable.

The bike route was 26Kms, so not bad. A couple of hills (don't mind them). I had four stops to a dead halt (Roundabout / Traffic Lights and 2 chain-offs). Most frustrating.

 

 

 

Felt good off the bike and into Transition. Quickly through and onto the Run.....

Not sure what I smelt, but it must have been bad!!

 

 

So, I typically wasn’t expecting anything special in the run.. I always take a time to get in to a rhythm, so 5K isn't a very good distance for me. The run route is a 2-lap affair through the town High Street. Bizarrely on the first lap I didn't see another runner. Felt a bit like I was the only burk in Lycra. At least there were Marshalls on every corner so I couldn't have taken a wrong turn..... could I .....Well actually, no, I didn't.

For the intro into the run phase the legs were good. Injury only slightly evident (usual when I've just jumped off the bike) and legs felt OK. It’s the breathing and heart-rate control that I do struggle to be comfortable with, hence the slow run start. I'll stick to that excuse for now I think.

At the end of the first lap I turned in to the Leisure Centre and ran past Transition to commence the second round of torture (Lap2) to the cheers of ATC members, only to be out-shouted by the cheers for a certain Blond Team Member catching me hand-over fist. Nice running J  Typically, I have NO change in pace, and she breezed past me right down the High Street. Classic! Consider 'Dust' well and truly eaten!

For the remainder of the run I was happy to concentrate on the technique / breathing / heart-rate control that I'll need for the 26.2 miles (Holy Crap) of the Outlaw run, so wasn't surprised or disappointed to see other team members bounding past. There was also no aggravation to the sore calf issues. Only the expected level of suffering. Onwards and upwards as they say.

 

 

 

Total time for the race was 1:27, which was a 4+ minute PB. Given that I'd not concentrated on training for short distance, I'll take that.

Rock on to more training!!

W.

Off To A Cracking Start

So, 1st May and the training plan really kicks into gear now.

Since September I've been concentrating on the building the base endurance, technique work and injuries based on a typical schedule of a couple of swims a week, bike work at the Weekends and a mixture of core exercises / odd runs.

It was a little more than I had been doing before I entered Outlaw, but nothing extreme.

The training plan that I am basing my build-up on was found on-line. There are loads available. Some you pay for, and are quite specific on exactly what to do on any given day (even to the extent that it'll tell you what heart-rate zone to work in, what type of run session you do). Mine was just an indication of what discipline to do, general duration and 'type' of work-out (specific distance to cover or interval set). This gives me a little more freedom to add variety to the sessions - mix it up a bit.

So, basically I'll be following a course as follows:

Monday REST

Tuesday - Swim AM (before work), Short bike in the evenings

Wednesday - Swim AM - Run in the evening

Thursday - Short run or CORE before work - Open Water Swim after work

Friday - Swim in the Evening

Saturday - Mountain Bike for a couple of hours, then into short run

Sunday - Longer bike.

As I've probably mentioned before, I'm not fusses about dropping or changing sessions around day-to-day depending on how I feel (Read this as 'if I can RUN!!'), but work commitments will also be a factor. I'll try to limit the amount of time away from home, but I've already got a day-trip to Aberdeen to contend with. That'll effectively knock out that day and the next morning!!

So, the last Bank Holiday weekend gave a great start, with a Charity Ride for the local Pilgrims Hospice - 100 miles. Weather was great, company was great, longest ride yet and no saddle sores. Result!! Only downer was that Stef (ATC member and fellow Outlaw wannabee fell off and broke a Collar Bone. Really disappointed for him. With a major chunk of time to recover, he's withdrawn from the event. Get Well Soon Stef.

Almost perfect day. Sunny - not too warm - very little wind. Nice.

 

Bank Holiday Monday had more good weather, so a nice run in the lanes - 9 miles :). I figures that I'd go out in the sun to start to acclimatize a bit. Running in the sun is my worst nightmare as I feel my core temp rocket skywards. Guess I should have chosen a different event given this one is late July!!

Although the air temp was a reasonable 18 degrees, I went out while the sun was high in the sky offering little in the way of shade. Given the ride the day before, pace was OK, and I stopped a couple of times to have a chat with people along the way. Although you'd think this may be counter-productive, I'll always use these as simulation of food-stops (without the food!!) and an opportunity to test the legs. Try persuading the legs to get going again when tired. I literally have to talk to them. A strange sight of I'm in the middle of the High Street!

As you may have figured, the leg injury is doing good. I find the more (harder) I cycle the day before, the better the leg problems are. If I take a couple of days rest, the 'twinges' return and I struggle to get going again. I just wish I didn't walk like a 90 yr old when I get out of bed in the mornings.

Happy Days.

 

W.