HOT NEWS 2005

HOT NEWS 2007

Bryce's bits

Frosty Furlong (300m swim/ 4k run).

I really detest aquathlon’s. In my case it’s multisport without anything I’m that brilliant at. It’s a bit like ordering a beer only to find it’s alcohol free (a situation that shocked many at Hamburg last year I recall) and has all the fun taken out of it. That aside I was desperate to get some kind of a race in and I’d rather take my chances at this then go and do a run race only to wave everyone through for an hour.

Surprisingly for the time of year, 40 odd people showed up for this with some decent age groupers so what I thought was going to be a decent training session ended up being a full on race experience and not one I felt I was ready to have. It comprised a 300m pool swim and a 4k run. I ended up in the last wave and one of the last swimmers to go meaning I get to chase everyone.

The swim goes well (Scott’s & Di’s uber sessions at Ringwood has dragged everyone’s swim up to where it probably should have been to start with) and I exit T1 cleanly and surprisingly chipper. The wind was absolutely howling so I made sure I hid (as much as you can when you 6ft 3) behind runners on later laps. At the end of the first lap I got caught by a runner who had obviously started at the same time as me (who I had only just piped in a similar event last year) so I was being forced to go with him at a pace I really didn’t think I could sustain for very long but I was working off the premise he had roasted himself catching upto me (plus if silverware was on the cards, I’d be watching it run away which I liked considerably less). He soon realised I was sat on his shoulder and I was determined to make it obvious I was going to stay right there and suck the life out of him (it was also handy with the headwind sections). I knew it was getting to him as he started to try and force me alongside or onto the front. No dice on that one.

By lap 3/4 it was more than a little painful (I was retching again) but I knew if I could hold him he would lose to me on the sprint. I didn’t count on in being so knackered and I also didn’t expect him to kick first so I had struggled to get past him only outdipping him on the line…….. for 4th place overall. To be honest I ‘only’ lost 3rd by 13 seconds but I never would have found that time. That was one of best runs I’d ever had and I was at my limit to the extent that the opposition walked off after the line whereas I spent 5 minutes rolling around the ground looking like I’d been shot. 4th still sucks though (I’d rather have been 8th……………..).

Kingston Wheelers TT: H10/8 10 Mile TT.

As my testing week continues I did my first TT of the year to see how I may have improved as I get to within the last fortnight of pure base work. It was good weather but very cold. I also had a few last minute equipment issues (and my helmet nearly got thrown in a bush after a few issues with that as well).

The guys that are interested in the local CTT nationals this year came out earlier than usual so I had a couple of national top 10 class guys to measure myself against over a lumpy course which I would lose out on purely as my power to weight would not fair as well as theirs. In the end I finished 3rd overall in 22:15 a minute off their pace but I have a lot of training to build on yet plus I’m still running a fair bit. As these things change and I race over flatter courses I’ll expect to narrow this gap. It’s now a question of how much…..

Analysis:
398w average – to put that in perspective that’s the same output I had in my first peak of last year in June (!) when I went 20:46 on a summers day and I have not entered my phase where I really start working yet. That’s an increase of 15w over boxing day which is about the same gain over the same duration as last year. 84rpm cadence, 179 bpm, and a flat power profile with an even split on outbound and inbound legs. Looking ok

27th Jan 2008
Frimley 12k

Frimley 12km (and the rest) - 27th Jan 08 Claire

What a great race: helped by the crisp start becoming sunny and warm, the beautiful scenery and the good race organisation.

This was my first run back since getting an injury sustained nearly 2 years ago looked at properly, so there was no pressure and I placed myself near the back of the 356 -strong field.

I felt relaxed and strong, so started moving cautiously up the field within the first mile. I knew (having for once done my homework) that it was an undulating course along roads for the first 4miles, with the return trip being along the canal path. Therefore I didn't push the pace or my comfort zone.

Running within myself (ie slowly, avg 5.30mins/km), I was filled with great joy, which much to the annoyance of, particularly the men, I shared with others as I passed them (mainly going up the inclines). I was probably very annoying and too chirpy. However, for once I was enjoying a run and a running race.

We got onto the tow path and I was in my element. I prefer off-roading and enjoy the mud. Unfortunately, not everyone felt the same way and everyone around me seemed to go backwards. I ran on overtaking (encouraging and talking to) more people. It was only at the 12km point that I started to want to finish. Finally 13.46 enjoyable kms later the finish line appeared.

I was overtaken by one female and two men but that was it. Overall I'm really happy :-)

The results are frustrating as they used rolling clock time, not chip time. Had they done so I would have placed 4 places higher and two women higher. However, that wasn't the aim of the exercise. I achieved the aim, which was to run pain free. It’s just a bonus that I came 45th woman out of 151 and 199th person out of 356. Got to be happy with that.
My Grandma lives in Frimley, so I also got looked after the race.
Apparently, my heel lift isn't great in the photos but I blame the photographer for not taking the right shots! I did have good technique, honest!

Tuesday 30th Jan 2008
Bridge Inn 5K

Matt was showing his tan off-

On Tuesday night I ran the Bridge Inn 5km race repeating the course I had run in November.

Again the weather was not great v. windy and raining, I quite like the rain when running but the wind was hard work - it reminded me of those Balke tests at the track.

I got hampered a bit at the start which annoyed me as it must have cost me a few seconds, I don't know why slower runners start at the front on a narrow path but I shall stop ranting / making excuses now....

The runners seemed to be split up more this month and I was isolated for a long period, I guess I need to work on my tactics. I was happy as I achieved the time I wanted clocking 17:30 exactly and quickly glancing at the times (I was 22nd out of 136) I was one of only a few who went quicker than their last race times.

I knew skiing, walking and a couple of long runs at altitude in the Spanish sunshine would stand me in good stead. Must get away more often (for training purposes obviously)

27th Jan 2008
Romsey 5 Miles

Graham was out at the Romsey 5.

My warm up for this event was a 25 mile bike ride from Verwood to Romsey, via Fordingbridge. Average speed was 18.1 mph.

Romsey course description - the course starts & finishes in an industrial estate.
The first mile is flatish, the second one is up a steepish hill, the third mile flat again, the fourth mile is now downhill & the fifth mile is a repeat of the first mile.

As for the race, the first mile was well quick & I managed to hang on to a group of five going up the hill. Two of them got away as we were entering the third mile but I worked with the remaining three for the downhill section. In the last mile I got overtaken by two others but overall, had a good fast race.
Time- 29:33
Splits- (1) 5:32; (2) 6:06; (3) 5:55; (4) 5:56; (5) 6:02
36th Overall out of 650 entrants
10th in my age group
Warm down was a to do the course again, but not as quick as the first time

Coach Note - looking back I think this is only 1 second off Graham's PB on that course.

Saturday 18th Jan 2008
Claire's cycling saturday.

ARMY CYCLING UNION ROAD RACE SERIES – UPAVON – 19 JAN 08.

THE LONELINESS OF THE LONG DISTANCE CYCLIST.

It’s fair to say I wasn’t looking forward to this race. I’d made the mistake of watching a handful of strong cyclists being spat out the back of the pack last weekend at the first race of the series, and judging by the dirty, exhausted faces of the winners this wasn’t going to be for the faint hearted. Last week had seen frost; this week brought driving rain and strong winds. However, I had a fully serviced bike, complete with chain, so together we could tackle anything!

Arriving with just seconds to spare, little time was left for a warm up but this proved a God send: more energy to tackle the race – an hour followed by three laps.

The E1s and 2s set off. A few minutes later we (Cat 3s and 4s) were off and the pack lurched forward at a fair old lick. I was unceremoniously dumped out the back….on the first lap and the second corner: I was gutted.

What was worse though was the wind.

To give an idea the Cat 3s and 4s pack managed less than 42km in the 1.12hr race, averaging only 20miles an hour. Only an idiot would try and TT in it on their own…..!

The pack settled down just in front of me but too far out of reach to catch. Someone later confided that once you’re out of the pack, you won’t make it up on this course.

I settled down with the sole aim of not letting them lap me too soon. The laps ticked by and that’s when the slightly altered well-known phrase ‘the loneliness of the long distance cyclist’ entered my head. It was a shame there were no other females to keep me company.

Suddenly I heard a car behind me, or was the dulcet tones of disc wheels? Both actually, as the E1s and 2s flew past: they make it look so easy. Fearing I would be lapped soon by ‘my’ pack I carried on working hard. I was very surprised when only after 25mins ‘my’ pack had caught me: not bad for a girl!

I then switched my aim to not being lapped twice too soon.

This proved a little more challenging. The wind was taking its toll, my heart was beating twenty to the dozen and my legs were burning.

After 48mins ‘my’ pack came past again. They all looked like they were working hard too, which was encouraging but I was very tired.

A bit after that a friend from the Army Cycling Union joined me. He had stopped as he thought he had a slow puncture; when he found he didn’t he couldn’t get back to the pack. He talked me around the rest of the race, trying to shelter me from the wind. Problem was by now my energy was zapped and trying to second guess someone else’s moves was too much like hard work and made me feel unsafe.

We finished just behind ‘my’ pack (actually having one more lap to go but being told we could stop). 1.14.56hrs, 20.18miles, avg speed 16.2mph.

I span a last lap and finally finished a hard day at the office. I enjoyed it though and will be back.

06/01/2008
Longmoor Lollop

Longmoor Lollop: offroad, hilly half marathon 6/01/08

Lou's report

What a fantastic race!!
Dragged myself rather reluctantly from under my duvet but soon got going with a mug of tea.
Had plenty of time before the race to sit in a nice warm car, psyching myself up to remove some layers, whilst watching other athletes pre-race activities.
Finally ventured out into the cold for the race brief, final loo call, then jog to the start.
The course was 3 offroad loops, described as “hard and hilly” and this was no lie.
My plan was to go off sensibly on the 1st lap, see how I felt on the 2nd, and try to pick it up on the 3rd. I set my HR zones so I didn’t go too hard, and was treating this more as a training run than an eyeballs out race. (I have not many long runs recently although I did manage a 2 hr jaunt just after Christmas – a 90 minute run extended due to a slight deviation of route in the forest, which is not the same as getting lost!)
A nice steep hill gets you warm, then the course takes in sand, mud, more hills and forestry. I found myself running with no-one else nearby and it was bliss. I was feeling good and enjoying the peace and sense of complete freedom.
It did seem a long first lap though. I didn’t feel quite so good at the start of the 2nd lap, which I didn’t think boded well for the 3rd lap, and my toes really started hurting (although this provided a good distraction from my neck pain)!
I then managed to reel a few people in, including one chap wearing a blaring ipod and once I zoomed past him to get away I picked up speed again – didn’t want him disturbing my peace.
Took a gel at the end of the 2nd lap (wish I had taken more with me and had earlier) and then positively flew round the final lap with strength and speed in my legs I didn’t know I had.
I was a bit annoyed with myself as I forgot to get my lap times (there were no mile markers) but I’m pretty certain my last lap was my quickest.
I overtook at least 7 people and tried hunting down a guy in front of me right near the end, but he saw me and put in a sprint. I couldn’t quite catch him but it’s the strongest half marathon finish I’ve ever done.
Even the timing guy was surprised when I came hurtling in at the finish, with a big cheesy smile, as I had made up so many places.
The tea & cakes at the end were yummy and it is a race I highly recommend. My time was slow but given the course, it cannot really be compared to others I have done. More important to me is that I think it is the strongest I have ever felt in a half marathon, so a good start to the year.

Thursday 3rd Jan 2008
Ringwood Swim Sessions

This Saturday (5th Jan) sees Synergie Coaching take on the Ringwood Recreation Centre Triathlon Swim Sessions.
These sessions run from 7-8, 8-9 & 9-10am and will be based on athletes swim times; so Lane 1 will cater for 20-22 min 1500m swimmers & sub 56 min IM swimmers, the lanes get progressively slower finishing with 30 min + 1500m swimmers/ 76 min + IM swimmers.
There will also be a novice/improvers lane where athletes will get stroke correction and technique work.
The Synergie coaches will be at Ringwood until the end of the financial year when the recreation centre management will conduct their yearly review of the sessions.

Tuesday 1st Jan 2008
Broadstone Quarter Marathon

Hi All

Happy New Year to you all. Hope you all have a healthy, speedy & successful 2008. Now onto my race report.

The day was cloudy but with very little wind & fairly mild for this time of year. I have known this race to be either frosty, rainy, freezing & sometimes with a bit of snow on the ground.

The course is a two lap one starting with a hilly 1/2 mile loop before joining the main course which consists of two circular laps before the downhill finish into Broadstone Leisure Centre car park.

As for the race, it wasn't the biggest of fields because most people did the Somerley 10K on the Sunday but I still had a good competitive race as it was the first League race of the season in this area.

I started off conservatively because I know from previous races that the second lap can bite you in the arse & it can turn nasty. I managed to hang on to a group of four, which also consisted of the first lady. I felt comfortable until the first climb of Gravel Hill where they started to pull away from me, so I made the decision not to go with them & concentrate on the second lap feeling that I had a chance of pulling them back (fingers crossed).

Now onto the second lap and, as I had predicted, they started to come back to me on the second time up Gravel Hill, or was it me working extra hard to pull them back!!! Time will tell. When we reached the top of the hill we were all together again to start the descent to the finish, but that's where it started to take its toll on me a little bit & they started to drift away. I was a little bit annoyed at this but after crossing the line, any annoyance that I felt disappeared because of my time & position.

Time (official) 39:57 (PB)

13th overall (out of a field of 218)

6th in my age group

For those that are interested & the statisticians in the Team (& I know that there are a few who may be), below are my previous times for this race:

1997 - 40:42;
1998 - 40:03;
2000 - 40:03;
2001 - 42:05;
2002 - 42:45;
2003 - 40:44;
2004 - 42:16;
2007 - 40:46
Gra

Sunday 30th December 2007
Somerley 10k

Race report – Somerley 10k 29/12/07

Lou's report on the race - Coach Note intersting that Lou & Dave did the same event but a day apart!!

Oops - woke up ½ hr late so a bit rushed and was a tad worried that my breakfast may re-appear during the race.
Still had plenty of time to get to start though as I’d not done this one before – it was a 2 looped offroad course.
It was FREEZING & foggy!
I managed to keep a steadyish pace throughout, sticking to a small group just in front of me and didn’t blow up half way and get overtaken by everyone, like I usually do. Had a girl behind me who kept breathing down my neck the whole way round – couldn’t get enough distance to shake her off. I thought she was going to sprint past me in the last 500m which would have really annoyed me but she didn’t (although she did get placed ahead of me in the finish shute but I couldn’t be bothered to tell the officials).
She thanked me at the end as I apparently dragged her round and likewise, she kept me going as I was determined not to let her overtake me. Not a PB but at least not a PW, and I just managed to sneak in under my hoped for sub 48 mins.
I generally don’t like 10k’s but I did feel inspired after this one to do more. And, despite my concerns regarding my slightly late breakfast, I think it was the first 10k that I didn’t get stitch!

31/12/2007
Dave's Updates

After a year with little racing I managed to cram in a few over the last few days of 2007.

On Boxing Day I completed the Round the Lakes 10k in 42.25 and finished 70th out of 300 plus.

On the 30th it was the Somerley 10k.. an off road job around a counry estate near Ringwood. I finished 55th out of 400 plus runners in 43.47.

On New Years Eve inspired by Mel's Xmas day exploits Pete Meteau and I mountain biked from Swanage to Kingston on Priests Way..across Corfe Common then up onto Nine Barrow Down before returning to Swanage.
A quick transition before embarking on an off road run up the cliffs and out to Ballard Point.. we then descended into Swanage Bay for a quick open water swim followed by an even quicker tranisition and run home.

Perhaps we could use this as a Synergie Club Championships next New Years Eve?

Cheers

Dave

Thursday 27th December 2007
Christmas Events

Christmas Events

Now I’m not saying that triathletes are obsessive characters that have to get out and train but whilst Di & I were happy to go out for a gentle jog around the park on Christmas and Boxing Day, some of the team were taking it a bit more serious – determined to end the season as the team started it with a number of podium & Top 10 placings.

Here’s what the athletes were up to -

Boxing Day

New Forest 10 mile TT
While Graham & Dave were out in Poole, Bryce was buzzing about in the New Forest.
No official report, save for a text that states;
This morning’s race – 373w which is nearly 68 watts up on last year, nearly a minute faster - took 3rd and only 90 seconds off the winner - a probable Olympian.
Good without being too good.

The race report is now in
My first race of the new season (it seems like everyone else has been racing every week !!!). The usual annual marker for me this year slightly stressed in importance and a chance to compare last year’s data to this. There have been some major changes from last to this though. I started training a month later, had twice as much time off at the end of last season, the first two training days both came at times whereby I was either on a break or not positioned in my plan as well as last year, I was using a newer bike with more technology plus with a different riding position.

You’ll know the course – its one loop of the training day 25. I started with more caution than I’d like as I only had a rough inkling of what my output would be and also to avoid the problems of last year whereby I struggled in the cold temperatures. This year I was wearing a thermal skinsuit, had an enthusiastic warm up and was also trialling compression socks during an event (as opposed to after it) to try and see if there was any credence to the claim they assisted high intensity efforts.

I did the first half in 365 watts and the back half in 387. That’s too wide a spread in pace and I was too cautious on the way out although it’s interesting to see that there was no spike in power at the end like I’d usually get. This indicates I was pretty much at my limit. My cadence was considerably lower than last year 85 vs 94rpm. Scott and Di would disagree on this policy but I saw major gains at the end of last year when I opted to drop this number down. My theory is that my large physiology will support this strategy although I would prefer to remain between 85-90 rpm. This drop towards the lower end shows I need to make sure I’m still doing some high cadence work as well. I have a rowing based philosophy with regards to stroke/cadence – you should be able to comfortably be able to handle a wide range of pace changes depending on the course typography.

I rode through a large portion of the field although I made some technical errors – my head kept dropping to check the meter and this increases the turbulence I’m creating between my back and the helmet tail (you can see this in the photo’s).

Having being seeded 5th I placed 3rd overall in the end behind pro rider Dan Lloyd who is probably going to the Olympics this year so it wasn’t too shabby. Overall I did a 373w average which is a whopping 70 watts better than last year in a time of 23:29 which is 50 seconds faster than last year as well. It’s a case of being decent without being too good if you know what I mean. To put that in perspective that puts me at a level I was riding at last April which now puts me 4-5 months up on last years work and I haven’t started any of the interval work yet that gave me the gains last year yet. A promising start. I’ll continue on the balanced triathlon training culminating in an aquathlon or two in February before I start to focus on the TT nationals build up for May.

Coach Notes – race was won by a pro Daniel Lloyd in a new course record, Bryce was third in 23.29

Matt was also out racing, here's what he was up to -
Like Bryce I undertook 23 minutes of activity on boxing day but mine was in the form of a 4 mile road race along the sea front at Clevedon.
This race offers some decent prize money, so there were a few quick guys there - damn it!
It was the first time I had raced here and it was a really well supported event, there were people all around the course which was unusual but nice. It was pretty cold I would not have fancied standing around watching for too long.

The previous days mince pies and chocolates ensured that I was finding it hard going especially between miles 2 and 3 up the one long hill in the race.
I placed 35th out of 817 finishers in a time of 23:08.

Randomly my main bit of motivation throughout this race was to overtake a guy who was running in socks whilst carrying his trainers for some reason, (perhaps he didnt like his xmas pressie and planned to take them back?) He got loads of applause and kept putting in spurts of extra effort especially after throwing his trainers to someone in the crowd but I got by him to save face with a few hundred metres to go.....

Round the Lakes 10k
For this race we do four laps around Poole Lakes with a little bit at the beginning & a loop of the cycle track to finish the race.
The weather conditions were better than yesterday, Christmas Day, there was no wind & the temperature was quite mild, which makes a change from previous years.
The first 5K was what I thought a comfortable pace but when I had a quick look at the watch I found out that it was 18:35, which was a little bit swift.I tried to push on in the second 5K. Everything felt OK but looking at the watch afterwards it appears that I had slowed so no negative splits (sorry Scott).
But overall I was pleased with the time & Nikki is quite happy as she can drink my prize of a bottle of Champagne.
Unofficial time 37:37
Splits (1) 3:32; (2) 3:42; (3) 3:44; (4) 3:48; (5) 3:48 [18:35]; (6) 3:52; (7) 3:45; (8) 3:45; (9) 3:50; (10) 3:49
Gra
Coach Note – Dave also did this race, finishing in 42.25. Graham was 6th in his AG, 25th overall; Dave was 9th in his AG, 70th overall. Both well up the field given there were 335 finishers.

Christmas Day Triathlon

I was mad enough to do a triathlon Xmas morning.
Now the last time that I went in open water without a wetsuit was as a child at the seaside...and that was mid-summer, not mid-December!
The race organiser prep'd us well with emails leading up to the event describing his ice-breaking feats of strength at the lake....and no doubt to check if we really were all aware of what we'd be doing here!
Now here's a surprise...my mate and I got a bit lost on route (some things never change!) But luckily or unluckily, this is an event where u can turn up 20mins before the start and stay calm!
There was a massive field of ten, apparently smaller than usual (the emails had an effect!). The drill with open water in Dec, is to stand in it for 2mins before you swim so that it doesn't take your breath away, then it was a mad dash to the pier and scramble out onto dry land.
All I can say is that I knew that polo stroke drill would come in handy one day!! (Di -this will go on amended goal sheet ;) )
Strangely the whole experience of the 2 degree water was both calming and made me a bit euphoric, so I was buzzing round the bike course and even smiling at my competitors (!!???what)
The run was an out and back route round Leybourne Lake ending at a tin hut full of coffee, mince pies and a big hug.
Would I recommend this? Now I've done it absolutely! Best Xmas morning ever. More reports on tri 247 featuring yours truly and my equally nutty mate Jo Jo

Melissa

Coach Note – we know that Dave Pratten usually has a Christmas morning swim but we have had no reports about it this year, so the Christmas day bragging rights seem to be Melissa’s, particulary as she seems to have won her age group, was 2nd female overall and placed eighth overall......

Saturday 22nd December 2007
Bushey Park 5k TT

Race report 22nd Dec - It was time to repeat the Bushy Park time trial that I did last month.
Again this was part of a 15K training run but this time I did 5k warm up, 5k tt and 5k easy -this was a much better idea than going off cold in the now predictably artic weather.
The short tarmac sections were pretty icy so I opted to take the grass all the way round.
It was a little congested in the first km-everyone must be very organised for Xmas as there was no drop off in the number of participants.
A small but encouraging step forward with a 17sec improvement over 5k (21.05),
1st in age cat and 9th lady overall.
Certainly felt easier than last month apart from the long straight to the finish which was as painful as ever!! I can't pretend to like anything as short as a 5k but the more I run them (and do short painful things on a running track??!! ) the easier it is mentally to cope with the lung burn....however I'm looking forward to some longer races next month! Bring on the ten milers!
Merry Xmas to you all and see you soon.
Melis

Sunday 16th December 2007
Training Day

Sunday saw the athletes come in for a technique swim session, a basic gym programme refresher and a Billat maximum velocity & VO2 session.

The new swimming pool cover at David Lloyd, Ringwood is quite an exceptional structure- unfortunately at 6.30am it was still pretty dark – athletes were commenting that they may have to wear head torches in the pool.

The technique provided a much needed review and provided over 20 different drills that the athletes could take away and dip in & out off.

Iain & Michelle Noble from Results Triathlon Fitness Consultancy came in as guest coaches to take the team through some gym/home exercises that they could take away with them. A good refresher, focusing on posture and technique.

Having had a technical input in the morning it was time to transfer locations up to Kings Park athletic stadium, where although windy it was at least a helluva lot drier than last month.

This was where the athletes had to go to work, there are a number of variations of the Billat test, we use six three minute efforts, with a three minute recovery during which blood lactate readings were obtained. This is a real test of the athlete’s ability to maintain optimal velocity at maximal work rate. Tough test completed with commitment by all.

We all had a couple of hours away from each other before meeting up again for a bit of a Christmas do, with the theme being a hint of panto – “Oh no it wasn’t ! I hear you cry….

No doubt being the manic, hard core athletes they are – most if not all will be out training over Christmas Day.

We know that Melissa, Dave, Bryce & Graham already have events lined up on Christmas & Boxing Day and that the others were looking for races.

9th December 2007
Weekend Round Up

This weekend’s roundup saw a variation of events…..

Graham was out at the Christmas Pud 10k

Yet another wet & windy day for racing.
The first mile (yes, I said mile as this is the only race in the UK that runs a 10K race with mile splits!!!!!) was a bit quick because of the tail wind but thereafter, it started to get a bit more difficult as whichever way you turned you had a headwind, but it made for good, tough racing.
I settled down for miles 2, 3, 4 & 5 & at 5 miles I managed to catch a Wimborne AC team-mate.
I then pushed on between miles 5 & 6 to try & drop him which was successful.
Then into the finishing field which was very muddy due to the very heavy blustery down-pours that had occurred during the morning, but was very pleased with the race itself.
Unofficial time is 38:21.
Splits were (1) 5:47, (2) 6:06, (3) 6:14, (4) 6:17, (5) 6:20 [30:47], (6) 6:14 [last bit 1:20]
Unofficial placing 30th out of a field of possibly 600 odd competitors
Prize to each to competitor is a Xmas Pud - hence the name.
(Coach Note – once again I get to do some number crunching – as it get’s longer Graham gets faster. His predictive/actual split for the previous 5 miler showed a small variance. His estimated 10k time, based on the Balke test was 39.39 but Gra likes to make me work at this coaching lark and went significantly quicker.)

While Graham was out at Christchurch getting a Christmas Pud, Melissa went for a bit of a longer run.

Hmm not quite....I had a long training run scheduled and had decided to do it in the form of Bedford half marathon...thank goodness as it was easier joining hundreds more loonies for the big freeze than voluntarily pounding out 13.2miles in the sleet and wind. (Most halfs are 13.1 miles!!)
Good route, most of the hills are in the first half and then after mile 8 it’s pretty fast and flat.
Kept a pretty even pace for miles 1-10 then opened up as my hamstring was finally feeling ok. Followed with a turbo session but only one hour for me!!

How I love winter grimness, eh hem!

(Coach note - that's more like it - Melissa's finish time of 1.37.05 lines up better with my data - predicted time from the Balke test was 1.36.52 - so out by 13 seconds over 13 miles!!
Melissa finished 296th out of 1385 athletes who completed the course, well up the field in the top 20% of runners- not bad for a triathlete)

As always Dave preferred to go for a swim but vertical rather than horizontal…..

I have to confess I neither raced nor trained this weekend. Instead I had a weekend freediving in the Submarine Escape Training Tank (SETT) at Gosport.
Sally paid for this as a surprise present (she obviously hasn't sussed I have no life insurance, just third party fire and theft.

It was great fun and yet surprisingly hard work. It's far harder swimming 25m vertically holding your breath and then returning to the surface than it is swimming 50m on the surface!

Seriously I can recommend the experience; it's all about achieving a minimum heart rate instead of a maximum.

Lastly Bryce couldn’t make up his mind what to do;
Sounds like Dave was the only one to voluntarily get soaked this weekend. I on the other hand wanted to go on the reliability trial but due to common sense prevailing in the morning decided to skip it.
However, normal service had resumed by pm and my stupidity saw me engage in 3 hours on a turbo trainer instead. If you want to maintain your sanity, I don’t recommend it.

Sunday 2nd December
Rempstone Roast Duathlon

Dave's day getting dirty;

I couldn't resist this race which was held almost on my doorstep at Rempstone.
The format was for an off-road duathlon with a 2 mile run, 10 mile mountain bike, 2 mile run. Strong winds and heavy overnight rain made a relatively mild course rather more
challenging. On the plus side with Scott as mc, Di in charge of transition and Julian marshalling the race had a distinctly Synergie flavour.
I enjoyed my romp through the mud, only fell off the bike once and endured no punctures.
A good Sunday morning winter training session. I finished 30th out of 71 finishers
in 75:04.

Sunday 2nd December
Victory 5

Training for this race consisted of Monday - day off, Tuesday - day off, Wednesday - day off, Thursday - you've guessed it - day off, Friday - well what do you know - another day off!!!!!

Friday pm drove up to Hertfordshire to spend the weekend with Nikki's dad & drove back Sunday morning to Portsmouth so came into the race very relaxed but a bit apprehensive as I hadn't done anything all week.

The start was at the Mountbatten Sports Track & the race consisted of a lap around the athletic track before going out along the river tow-path, under the M27 then into the IBM grounds before retracing back to the Sports Centre.

The weather conditions were very bad. It was blowing a gale with a short, sharp blast of icy rain half way through the race.

The race itself was a very quick start with a tail wind along the tow-path but into the grounds of the IBM we had to dodge huge puddles & fallen trees. The homeward leg was a real battle against the wind & I could've done with four Bryce's around me for protection against the elements (sorry Bryce).

Overall time was 30:31

Splits were miles 1 - 5:36, 2 - 6:01, 3 - 6:08, 4 - 6:09 & 5 - 6:35.

74th overall out of 950 entrants. 68th Man & 15th in my age group

Gra

Coach Note – having published the predicted race times based on the Balke test for last week’s events thought we’d do the same for this event.
Predicted time 30.27 actual time 30.31.

Weekend Round Up 2

Weekend Round Up 2

Matt & Dave were also out and about over the weekend; here’s what they were doing-

Matt
Hi guys,
After reading everybody’s race reports including last weekends, I was inspired to try racing again - I last raced in September. The weather wasn't ideal last night but I guess you could class it as pleasant when compared to the last training day.

The drizzle stopped shortly before the start and 127 of us, we were told at the start line embarked upon a 5km run out and back along a tarmac shared use cycle / footpath following the main Bristol ring road. The route was surprisingly undulating when compared to the road itself, no steep climbs but lots of gradual inclines, which I really don't like. I discovered to my cost as this was my first race here (in fact it was my first 5km race ever) that there is a gradual incline most of the way back to the finish, I should really have considered this after feeling quite good and putting in short bursts at the start but I am clearly not that smart!!

I ran on my own for a significant period of the race too enjoying it when the marshals shined torches as tight corners and barriers were approaching but given that I was hanging on towards the end and 5 or 6 guys passed me, clearly my tactics need reassessing. Oh well!!

My time was 17:46 unofficial but I will be back next month, in an attempt to improve on this and of course prepare for any future Balke test.

See you all soon

Matt

Coach note – well we did it with Melissa & Graham’s time so how did Matt’s Balke test prediction compare with his actual 5k time?
Predicted time from Balke test 17.40 Actual time 17.46.

Dave’s report is a little bit shorter and seeing as we don’t know the distance we can’t do any number crunching –

A sunny Sunday morning at Branksome Chine. A simple course out to Boscombe pier and back, plus running up and down the zig zags in between.
A very small field due to clashes with other races. An ideal training run for me. I finished 6th out of 25 in 55:55 and enjoyed every minute.

Dave

Weekend Round Up

Weekend Round-up

Once again I was doing the whole voice of triathlon thing, a poor man’s Mike Reilly!!

We were down at the Triexpo and will post more stuff later but what a great guy Joe Friel is and, as with all these things, there was a chance to do a bit of networking and try to source team supporters.

Graham or someone went out for a play at the Boscombe 10k on Sunday 25th November, here’s their report.

Hi All

I had to help out my alter ego (Wimborne AC) team-mates to get some points for the League competition.

I have to admit that I do not like this race one bit because the course is crap. I can define crap as being asphalt track, grass, gravel, tarmac & tree roots, also having to go under an under-pass twice & literally having to stop at four barriers in the underpass, there are about six road crossings & so many corners I've lost count, as well as having to cross a golf course whilst dodging golf balls ("four" so they say when having to duck), but apart from that it is still a crap race.

As for the race, a very brief report which is not one of my best times for a 10K - 38:44. Placed somewhere in the 20s (Nikki says high 20s but can't be sure but haven't seen official results yet to confirm correct placing).

Gra

Coach note – taking into account that on the training day, Graham having survived the 1900m swim TT and blasting through a Conconi test to failure had a predicted 10k time based on the Balke Test of 39.39 it shows that the test isn’t too far out (2.3%).

While Graham was out at a 1K on Sunday Melissa was undergoing a character change on the Saturday……

Well done surviving the crap course Gra! Wish I was running a 38 on a bad day!

I had a bit of fun on Sat at the Bushy Park 5k- I set my team at work a programme to get them from zero to 5k hero in 6 weeks and bless em, they did it!

My status at work has gone from 'gym psycho chic' to 'running and nutrition guru' in the last month and a half and it’s been great as no-one wants lunchtime meetings anymore!

My normal Sat is a long run with group from Hillingdon, so I dragged them all along with the bribe that we could go round twice more after to make it 15k then hit cafe Neros!

The route is flat, pretty and all grass and trail underfoot. Weather was minus 6 and for the first 3.5k I had no sensation whatsoever in any part of my body. Fortunately I logged in after that...just as I passed our Director of Finance!! I got moving rapidly at that point!

Time was pretty dire 21.21 but came 7th lady and 1st in age cat. Race takes place every weekend and I'm gonna do it once a month but next time do a full lap to warm up first! Field was about 300-350 and the results were on the UKTT website within a few hrs. I'd recommend the Park tts as great little measures of progress...hope they help with the next Balke test!!

Coach Note – now Melissa’s predictive and actual times from the testing day are even better. Balke Test predictive time for 5k – 21.11, actual time 21.21.

Sunday 18th November 2007
Training Day Update

What a day!

Not just based on some of the performances but also because of some horrendous weather.

I think the swimmers conducting the 1500m & 1900m time trials were drier than the coaches were stood at poolside.

The joys of open air swimming pools.

Once the team had dried out it was onto an indoor bike test to failure - Bryce cranked his way through to 550 watts and Claire held off her collapse until 20 minutes to be the last one standing or cycling in this case.
It was a great effort for all team members on the bike given that three or four have only just started winter training.
Quick bite to refuel, refocus on the season's goals then it was up to the athletics track where a 15 minute maximum effort Balke test waited.
Once again it was an outdoor test conducted in torrential rain and once again it was another sterling effort put in by the team members although I believe my "bollocks to the data" became quote off the day for a short time only to be surpassed by Matt's declaration that he didn't do a lot of run training - this was after he left everyone in his wake by clearing 4290m in 15 minutes....

So another quality day done and we can all look forward to December when Iain and Michelle Noble, guest coaches from www.resultstriathlon.com come in to assist us put the team through their paces.

17/11/2007
Melissa's Update

Just a quick update from last weekend. Did a couple of races 'just for the training' as the Tour de France riders say:

First was Surrey League XC at Cranford, after an early swim and a leisurely breakfast I had to literally shake myself back awake to run.
I've never done a XC league race before and have just heard all these horror stories about people 'going 4u' with their spikes! Luckily I didn't see any of that.
Big field of about 250 in the ladies race, a 2-lap 5k. Conditions pretty dry for XC apart from a little slippy bridge and a 1-foot in stream...I couldn't believe it when everyone stopped to walk that bit on lap 1! Luckily we had spread out by lap 2.
I didn't really know the drill so just tried overtaking as many division 2 runners as poss (numbered on their back) and any number ones were bonus points.

Sunday was Hillingdon autumn duathlon (2.5m 12m 1m on a twisty, lumpy 1mile cycle circuit) needless to say my running legs were supertight and my splits not hot, but fortunately had a strong bike and took 3rd overall lady.
I'm collecting as many bikeshop vouchers as poss so I can treat myself to an aero helmet next year...an incentive to get out in the cold...I still haven't declimatised from Lanza brrr

06/11/2007
Graham's race reports

AECC 10K Dash - 4th November 2007 - 11am

There were two races going on at this event. A 5K fun run & the 10K Dash. Again, the start was at Boscombe Pier & the race headed along the seafront to Southbourne which then took us on a circular route around the houses & then back along the overcliffe to the finish at the Chiropractic College in Boscombe.

The weather was lovely, feeling very warm in the sunshine with very little wind. The race itself started a bit rapid with two groups developing at the front & me leading the third group. By about 3K I was now on my own trying to chase down the second group but wasn't getting anywhere until we got to about the 6K mark when the group in front started to break up & I started to catch & pass a few, which was pleasing.

I got to the finish in a time of 37.24 & came about 10th (unofficial) which I was very pleased with as I'd predicted in my goal setting session last Testing Day that I wanted to do this in 38 to 38:30.

Boscombe 5K - 2nd November 2007 - 7:30pm

As described in last months report, it is quite simple, run as hard as you can to the turnaround point & see if you can match it on the way back.

The weather was again warmish for a November evening & hardly any wind & dark.

My time was 18:11 (unofficial) & not sure of my position as results were not published at the time of writing. This time however is two seconds slower than October's race.

Scott’s note – the two winter 5k to date both show Graham doing 18.09 on each race.

06/11/2007
Lanzarote Update

Looks like I was wrong and Melissa is not just catching some winter sun but is toiling like the rest of us.

Just a quick race report as you are all putting me to shame with your endeavours!

I placed as first female in the La Santa sprint tri on Wednesday at the end of tri camp.

Weather was dreadful...26 degrees, clear skies and light wind!!

The distances were far too short to be my forte but luckily the hills on the bike and run helped me out. 400m swim, then a 15k bike, basically 7.5k up and 7.5k down!! Then a 4.4k run (2k down, 2k up with a lap of a running track on either side).

My swim was the usual plod that I'm trying to rectify but I managed to pull up to 3rd on the bike. The girl in 2nd was just ahead at T2 and in her haste fell into a barrier, not hurt so I was off!
I have been suffering with a very tight hamstring this week but luckily it held out for me and I got into the lead before the run turn around.

Anyway although twas only a low key race I'm always happy to win anything involving a swim! Over all time 1hr 2mins.

Take care all and see you soon.

Melissa

Sunday 4th November 2007
Different strokes....

With the first training day under their belts the athletes are starting to get back into the thick of training & racing.

Melissa is sunning herself & training in Lanzarote, Lou is having a break in Cuba, Graham had a run out at the Boscombe 10k, posting 37.42. Julian has sent through his race report from his latest comeback race.

So who else is up about and what are they up to?

Here’s Bryce’s latest update -

Having enjoyed a full month off from sport I returned by to training yesterday by competing in track cycling at the Calshot winter league.
I discovered that my riding has limitations as I struggled to hold the bike under control and rediscovered humility by placing pretty poorly aside from the sprint events by basically taking off on my own (which nobody was very happy about) or by sitting on the front and taking the speed upto max on lap 1 (which nobody was clearly very happy about).
I didn't get dropped but my technical shortcomings became plainly obvious (which I was not happy about) meaning I rarely made much impact (which I was really not happy about). All in all in was two hours good training but I wasn't very happy about it.

The hard work starts now.

Following his operations Dave is also starting his return to racing-

Like Julian I made a low key return to action on Sunday at the votwo dirty duathlon. This was a team race and involved 5k run plus assault course, 25k mountain bike, 5k run plus assault course, fight with two gorillas, trial by wet sponge on a log walk and the scaling of a 3m wall. Despite our team suffering two punctures and various minor injuries we had a great time and I emerged unscathed and delighted to be back in action.

Scott’s note – Can’t wait to see the photos of the fight with the gorillas!!

Sunday 4th Novemeber 2007
Hellraiser

The Hellrunner Race Report.
Julian Allen

What a civilised time run races start at! I had to get over to Longmoor Army Camp at Liphook for 1100 this morning.
Unfortunately, that was the only civilised thing about this race other than the weather!

Since this was my second race since May and would be the second time I had run for more than 30 minutes, I didn't advertise that I was doing a 10-12 mile extreme XC run. Last Sunday's Studland Stampede went fairly well (and you would have had one of two RRs, if Microsoft played ball) apart from lack of conditioning and five days of DOMS in my legs, so I set off at 8 today.

Although my number was 1318 it wasn't until I was queued on the road to get into the camp and saw the size of the car park that I realised how big and frustrating the field of competitors would be. No matter, it was a training race and I could just bimble along, couldn't I?

As I got to the car park entrance I realised that this was the site of a Monsterman that Dave and I did a few seasons back. Not a good omen as this was the only Monsterman I had to DNF in due to equipment failure, sadly the only equipment I had today was an unconditioned body! As I walked toward the startline from the car park I saw banners welcoming Hellrunners to The Bogs of Doom, this was about 100m of black stagnant water that looked rather deep
and as it was between two ridges there was no way around it. Dave had warned me about this and the Hills of Hell but not the smell from it!

Anyway, we got into the start chute and the MC declared what a sight the 1300 competitors made, Oh Bugger, even more!

Well, for the first 40 minutes it was a procession going at the pace of the slowest runner in front unless you were prepared to go through high bracken and low tree branches. I was. It was quite funny for the first 20 minutes or so as you watched people routeing around the deep puddles given that soon they would be up to their calves and later their waists in it, it was crazy.

Since I knew I wouldn't be able to keep at my usual pace I straightened the course whenever possible which made for some interesting drops and climbs. If you want to know what it was like, imagine Moors Valley with deep puddles and 3 minutes hills!
I counted about a dozen of these hills but was very disappointed to find that no-one seemed to know how to descend. Given the number of bodies still around at this point it made for a lot of frustration before I decided to just go for it, calling "passing left" or "passing right" and just lean into the hill. I guess it worked as I made a lot of places up and everyone moved out the way!

After 35 mins we hit the water station and was told "1/2 way"! Well, there was no way that was accurate given the advertised distance was between 10 and 12 miles. We continued on with more sandy hills and puddles of indeterminate depth for some time until we started to drop down into the woods and I could see the car park below and I realised we were heading for the Bogs.

Given its close proximity to the car park and the start AND the fun that spectators would have, that's where they were!

Straight in we went right up to our waists but it was really uneven under foot and we were tripping and holding on to other runners to stay up.
A couple of us realised that we would be more stable if we put our arms over each others shoulders and that's how we got through without falling over in The Bogs of Doom!
Once out it was up more hills including one so steep that we had to go down on our
arses straight into another waist high pond and up the other side, along the ridge and back down into it before climbing out again on the side we had started on!

I then realised that we were headed straight for the finishline so I stepped up to a 400m finish sprint, unfortunately we hung a hard left away from the finish and off to the "Hills of Hell".

Basically, we came out of the woods and looked straight at a field of sand leading the eye to the view of runners struggling up and down 4 sides of a sand hill full of loose sand (think Moyles Court sandhills)!

Sadistic springs to mind. Once through this it was a 500m battle through deep sand before the last 200m on tarmac when I spotted a red Mdot on a calf ahead and made that my target. Suffice to say I made both my targets, the owner of said tattoo and completing the
Hellrunner without injury.

I enjoyed the race but have to say that I wouldn't recommend it due to the sheer number of competitors and VERY varied ability.

There was a great goodie bag with T shirts that fit (!), a bag, dvd and beef jerky (mmm)! I didn't bother to wait for one of the 16 showers but jogged back to the car park where I used my dirtworker to have a shower there and very nice it was too.

A combination of PBJ sandwiches and chocolate milk together with the indiscriminate use of a triggerpoint ball placed in certain parts of my glutes and hamstrings got me through the drive home. The rest of the afternoon was spent watching a real runner; Paula Radcliffe win NYC Marathon.

Today was a good day.

Sunday 28th October 2007
Fordingbridge 10 mile race

This isn't the report I was supposed to be sending to you because the Duathlon at Dorney Lakes, Windsor yesterday was "cancelled due to unforeseen circumstances" so decided to do the Fordingbridge Fire Station's 10 mile road race instead. This wasn't the biggest of fields because it clashed with four other local races i.e. the Great South Run, The Stickler, the Studland Stampede & the Salisbury half Marathon.

The course was country lanes in an undulating setting (i.e. a mixture of small, big & very big hills!!!!!) so never believe the word "undulating" when you see it, especially in this area!!!!!. The weather conditions were yuck as iwas pouring down with rain & blowing a gale, apart from that a nice day for a run.

The start time was 11am & I had set myself a target of completing this in 65mins, which I thought was reasonable as since the New Forest Half IM, I have only been doing a 1hr easy run per week.

The start was set in a housing estate opposite the Fire Station & the leaders were gone within the first half a mile with another two guys behind them & then a group of six of us, which included the first two ladies. One of these ladies started the race with hat, gloves & a rain jacket on but by mile 2 had taken all three items off & I started thinking to myself should I stay with her to see if anything else came off!!!!! No, I'm here to race.

This is where the serious big hill started which went on for approx one & a half miles & by the time we had reached the top the group of six was down to three, then down to two as the other guy was a very quick descender.

The rest of the race was just me & this other guy to battle it out to the finish. A lack of training let me down in the last half a mile & the guy pipped me by about 40mtrs, but I'm not too upset with the way the race went as this is my down time & I'm just enjoying my racing.

Came in 7th place with an overall time of 1:03:39 (all of this is not official as no results posted yet)

Splits are (1) 6:21, (2) 6:19, (3) 6:24, (4) 6:19, (5) 6:02 [31:27], (6) 5:51, (7) 5:43, (8) 7:54, (9) 6:00, (10) 6:40. [looking at the last three splits the mile markers may have been out of position].

Gra

Sunday 21st October 2007
Winter Training Day

Doesn't winter training come around quick?

So it seemed at 0630 on Sunday stood on a decidedly frosty poolside.

But before you knew it the athletes were completing a Critical Swim Speed test, they had a little bit of down time before the 40k bike time trial.

Now it was a straight road between two roundabouts so we weren't expecting anyone to get lost.......

As well as thrashing themselves on the 40k we took some blood again for lactate testing.

Back into the warm for goal setting, performance profiling,swim video analysis & lunch.

After that the day was rounded off by aerobic & anaerobic energy systems test, upper & core body strength tests and a flexibilty test.

As we anticipated the competitive edge is showing already and all the athletes worked hard to put down some good base line data.

Sunday 14th October 2007
Graham's recent races

Avon Tyrrell Duathlon - Sunday 14th October 2007

I thought that I would have a play at duathlon at the start of my three month R&R as I had never done this short a distance before as the only duathlon that I'd previously competed in was the Ballbuster where they were well & truly busted!!!!

The distance for this event was a 5K run (approx), 22K bike(approx) & another 5K run (approx) - what, no water!!!!!

The first 5K run was a mixture of tarmac road & forest tracks with a nice steep hill to finish the lap off with. The run was OK & came into transition in 6th (I think) but too busy breathing out my arse to worry about it too much.

Out onto the bike after a speedy T1 (so my dad said) & worked hard trying to chase the leaders down but to no avail. I also got overtaken by some speed-merchant with an all singing & dancing machine with disc wheels, but I did manage to pull two back towards the end.

Into T2 for another swift transition & out onto the last run. I had two people in front of me & they were coming back very slowly but it was one of those situations where I just could not pull them back. However, I managed to hold position throughout the run. .

Times for the race are as follows:

1st 5K - 18:53
Bike - 32:07
2nd 5K - 20:19

Total time 1:11:19

5th overall & 2nd in my age group.

Not bad for a novice duathlete but it was a very tough race (or I made it tough) but I thoroughly enjoyed it. Job done.

Boscombe 5K - Friday 5th October 2007

This is an evening event which starts at Boscombe Pier at 7:30pm & heads out towards Southbourne along a flat, lit promenade to the turn-around point & back to the Pier.

The evening was warm with no wind which makes a change for this race. These events are quite simple, just run as hard as you can.

I got to the turn-around in 9:04 & returned in 9:05 so missed the negative split by 1sec - damn. Total running time 18:09. Max HR 192. Av HR 175. Came 31st out of 242.

Sunday 14th October 2007

Some of the team members got together at David Lloyd, Ringwood to have a bit of a social before the hard work starts again next week and to raise a glass to Clive & Sarah who are off doing triathlon stuff elsewhere next season.

What didn't come to light was prior to the meal Graham had raced at the Avon Tyrell duathlon, finishing 5th overall and second in his AG, sneaky, sneaky Graham.....it has been noted.

Sunday 7th October 2007
Alton 10k Downland Challenge

Clive was also out against single sport athletes on Sunday, taking on the runners.

It's early I know, but this was my first race in preparation for the 2008 season!

And even more strange, although it's on my doorstep, I’ve never run it before!!

Due to Foot & Mouth restrictions, the normal hilly and testing course was replaced by a mix of flat parkland and road, which suited me just fine.

My game plan was not to race, but just to ease myself back into things after Hamburg.

Right......that lasted a couple of "K", when I realised I was running around 40mins pace and reckoned I was somewhere in the top 20. So I picked up the pace, nothing silly, just a little injection that saw me through 5k in a little over 20mins (20mins 20secs actually). I felt strong and decided to kick on and work the next couple of "K" and re-assess from there.

I overtook, I’ll repeat that, I overtook a couple of younger runners and clocked 27mins 35secs at 7k.

Things were looking good and despite a little discomfort, I felt I could push a little harder. I don’t remember much about the next couple of "K", honest I don't, and I just seemed to get to the 9k marker. My watch registered 34mins 55secs! - I needed to run the last "K" in under 4mins, not only to break 40mins, but to break 39mins. And do you know, nothing was going to stop me doing that. I kicked and kicked again, overtaking (yes overtaking) another young wipper snapper with about 100m to go.

The crowd reacted to my efforts (Oops sorry that was in another race report!), I crossed the line...38mins 53secs, and yes, the course was short!!! - probably by about 500m.

I was 21st out of 162 and 3rd in the 50+ AG (the 2 guys in front of me, both seasoned road runners, stuffed me for 31/2mins & 21/2mins, so a long way to go yet!).

6th & 7th October 2007
Downtown 2 Day Stage Cycle Race

Bryce's was out mixing it with the roadies again;

One last throw of the dice before I take a month off.

2 days, three stages, something for everyone, and 60 racers (to start with !).

1:Prologue
The hilly prologue which I rode the day before was a vertical 2.5km TT. I’d ridden this hard the day before only to slice 30 secs off it the next day which only shows how a race climate only finds you more speed. I ruffled a few feathers by being the only guy to put aerobars on my bike (then proceeding to ride up in them). I started slow and wound it up although if I’d fully committed myself (i didn’t think I’d win this stage so did not want to go into the red too far) maybe I’d gone even better. Either way I took 4th. I gave away nearly 15kg in weight to everyone else – I really should think about actually having a serious go at a track pursuit at some point………

2: 45km Hilly Road Stage (Handicapped).
The times from stage 1 were used to group the field into 3 ability sections set off at 5 minute intervals. Over a hilly race over 45km long this was far too much and that combined with a heavily slanted peleton with a large contingent from the DHC cyclesport team meant nobody (myself included) wanted to work. If it wasn’t for pro rider Chris Ward who virtually single-handedly dragged back the gap to 2 minutes at the end it could have been disastrous for the overall. I marked a couple of riders, and having had a conversation with a couple of the other ‘seeds’ decided to go loose at one point in a break in (only to be chased down by everyone and nearly crashing when I wrenched the rear wheel clean off the ground when accelerating.
I witnessed one of the best displays of bike handling I’d ever seen when a car overtook the peleton at speed only to brake hard when a donkey was immediately in the road. Riders nearly hit the back of the car whilst two riders bunny hopped their bikes up onto a grass bank, rode through some grass and then hopped back round the car onto the road whilst the rest of us were sandwiched behind the car. Awesome.

The race culminated in a huge climb nearly a mile in length (which was absolute carnage). After this stage all the favourites (unable to catch the first or second bunches) plummeted down the GC with just the following days TT to go.

It should be noted at this point that this event was my annual end of season experimentation with something completely different and in this case it wasn’t so much the multiple stages but how you recover between them that’s important. I think I threw every bit of knowledge at this one with masses of food within minutes of finishing (free buffet !!!) , an ice bath, massage, chocolate milkshake (if science says it works, that’s good enough for me) and anything else I could think of to try and get myself as fit as possible for the next day…………….

3: 40km Sporting TT
More lumps and it all to play for as I tried to overcome the minute or so I was already down on GC to get back (from now languishing in 29th place halfway down the field) . My legs felt ok, (although I’d knackered my knee with a cleat issue the week before and my right hamstring was definitely on its last legs after the road stage). Something must have clicked though after a shaky start I eventually caught 10-15 riders. In the end I took 3rd on the stage and that was comfortably enough to get me onto the podium overall behind two elite licensed specialists. I held a whopping 390w for nearly an hour in the end (which was a better output on my own than a 3 man TT last week, another 10 watts on top of what I did the week before that). Over a lumpy course like this I couldn’t really gain much advantage anywhere but was happy to close out my season with more cash (you’re paid by the stage here and I placed well), won the team prize (I led a local Bournemouth composite team), and a nice glass trophy to boot.

Not a bad way to finish the season up but stage racing is absolutely exhausting. Top notch race organisation and a format suited to allow riders of all abilities to complete makes this one recommended to all. I think Julian and Graham would enjoy it……..

Sunday 7th October 2007
Outside In Triathlon

This was a variation on the old IRT or backwards tri, Nigel & Di were out there racing ; here is Di's version of events.

I entered this race in early August 07 intending it to be the first race where I could feel that the Mountain incident was behind me. Scott, the number cruncher informs me its 105 weeks since I last raced!

In August it seemed like a good idea; backwards tri local to home and a lovely course which I could run and ride before hand. In September it seemed an OK idea as I once again had taken a backwards step in the running stakes. (All my own fault I might add!)

In October it seemed a ridiculous idea which I thought about quite a lot, to the extent I wondered what I could do to not turn up. Called into work? Dog ate my bike? Lost my number belt? I’ve got a note from my mum!

But all of the excuses went and I turned up bright and early at 7am with my lovely bike ready to play. Julian looked a little surprised in registration when a rather quiet Di asked for her number and he marked my arms and legs! It was the quiet that confused him. I then hid myself round the corner and went off into my own little world with Dave Grohl and the rest of the Foo Fighters to warm up with my trampet. No not a trumpet! A little unconventional but I still was not sure if I could run without problems.

The guy’s race started at 8am and a slick of testosterone flooded the football pitch as they jostled for positions. Fifteen minutes later a smaller ladies field started their race. My plan of 3minutes run and one minute walk was immediately implemented with a walk across the back of the field. This did receive some rather strange and even some smug looks from some of the competitors! But I had a plan and I was going to stick to it!

Running across the school playground I could hear a little crowd of supporters, including Scott with the camera. And little Joe shouting “Come on Auntie Di!” This made me smile and then off out of the school and down the road to the Barley Mow pub. By now three women were starting to look quite fed up with me passing them and then stopping and repeating the exercise again. I just smiled. I saw Gra out on the course who gave a big cheer too.

The run felt surprisingly good and I really enjoyed it. The initial frustration of not being able run the whole course went as my next plan was to try really hard on the bike.

Into transition and again loads of support from the crowd! Thanks to Jackie and Derek. Even managed to High Five a few of them. And now I was smiling and I really did feel happy. Onto the bike, who incidentally has not got a name yet, and off round the course.

It was great. All the concerns about being cold on the bike were forgotten. I just wanted to ride past as many as I could. This was a first as usually I get passed on the bike. But not today. I was determined to keep the cadence high and use the gears to keep working the course. I saw Scott at Row taking a few snaps so the race face disappeared for the photo opportunity! Heh I’m a girl! Then down the hill past the farm, shouting to another girl to hold her line as I am coming past. Sorry! Great views down the little hill so pushed it on past the stream.

Then I saw Scott and Gra again at Pig Oak and I was feeling a bit thrashed by now. But seeing then made me push on again and re focus. So thanks to you two I kept on working.

Coming back into the school I decided that I would take my bike shoes off to go into T2. See still haven’t lost all of it! But seeing the most well dressed marshall on the course, did take my attention for a moment. Fur coat, smart dress and boots!

Ran into transition and I obviously had not been too long as the crowd of supporters were still cheering. Nigel was there encouraging too as he had finished.

I then must have become delirious as :
1. I wanted to go back round the bike course!
2. Forgot to take my socks off in transition
3. Put my goggles on and then off and then on. Then stuffed them under my swim hat and then took them off. What!!!!

Well the swim! What can I say other than it was a great place to watch and learn……not how to tackle the last leg. I was terrible both in getting in the pool and even swimming. Elbows dropped, swam into the lane rope, lost my goggles, swam into someone straight off the wall. And my arms turned to lead too! But Julian wanted to have even more of a chuckle by trying to make me flounder for a few more lengths! Ha ha! And the always calm Michele handed me my souvenir mug and banana. I’ve done it! And it now feels great!

I would like to say a huge thanks to Scott as he has been fantastic throughout all of this and without him I am not sure I would have done it. Thank you.

I would recommend this race to any beginner or someone who needs a gentle start back to put the ghost to rest!

Here is how Nigel saw it -

Scott has been telling me for years that my triathlon is going backward so I thought this event would be a good chance to prove his theory.

Putting the 3mile run, 10mile bike and 250m swim in that order really made me think about how to lay out my kit in transition.

The start of the run was around the large field so after an interesting game of “spot the mole hill” it was out onto the road. The venue being on the top of a hill meant that it
was all down hill on the way out and all uphill on the way back.

I did my usual pass loads of people on the down and get passed by many of them on the way up.

Into T1 and out onto the bike. This went well for the first 8 miles. I was passing people (and occasionally getting passed). Then my calves start to cramp badly. By mile 10 I was just about pedalling and the last hill was nothing but fun !!

I hobbled off my bike into T2 where thankfully the pain eased a little .Into the pool for the swim. It was so hot when I hit the water I can only describe it as like swimming in a Jacuzzi .

I completed my 12 lengths (in 3 different lanes!) with very little kicking and hopped out with a total time of 1:05:51.

I then hobbled off to the massage tent to get calves sorted out and then watch my Daughter (Paige) in the Tristars event.

All in all an good morning made all the better for seeing Di back out and racing.

Well done Di now stay away from 4x4s !!

Sunday 30th September 2007
Clarendon Way Marathon

Lou's had too many energy gels.....

I need to get this done as I am off to Bristol to stay with my folks until Thursday although I’m rather shattered so forgive any ramblings (nothing new there then!)

This race wasn’t one of my intended goals for the season but after seeing Dad start another course of chemo back in June, I felt so helpless not being able to help him that I decided to try to raise some money for cancer research and run a marathon. That was around Bala Middle time. Since then, I have tried to squeeze training for this around 3 middle distance races so have basically lost 6 weeks of run training due to tapering / recovering and there have been weeks of little run work, despite the best of intentions. I was trying to follow a plan which involved running 3x per week: 1x long, 1 x intervals and 1x tempo – the basics of any run plan I know, but it didn’t always quite work out. Have been in a state of panic for the last 3 weeks progressing from mild to moderate to severe to “its too late to do anything now”. My logical head was telling me I could get round this cos (a) I did a 3 hr run, with occasional walking, 4 weeks ago, 1 week before the Vitruvian, (b) I had done more longer runs than I had managed before Ironman last year (c) I wasn’t going to be running in 35 degrees heat of Austria, having done 112 miles on the bike (d) I had a good reason for finishing. Actually getting to the start line was quite an achievement after this last week where I’ve had a very dodgy stomach and hit the lowest weight I’ve been for years and have had a couple of paranoid scares that I was going down with the cold that was going round at work.

Anyway, we got to the start with too much time to spare. Started getting too freaked out by other athletes so we (me & Elliot) wandered into Salisbury and found a nice cup of tea. With 5 mins to go, it chucked down with rain and I wished I had put on my thermal. Started off and my hands were frozen and the prospect of hypothermia crossed my mind! Got going and by 1 mile thankfully the rain stopped. Got through the first 2 miles quicker than expected so tried slowing down a bit but I was in my groove and felt good. Lots of hills. After 1 hr, started taking my gels. The initial mile markers seemed to be passing quite quickly but I kept telling myself there was still a very long way to go. 10 miles – double figures; 13 miles, half way, in 2:04. Not bad, given the course, but then I developed a dysfunctional right leg and was having problems with my knee. Had not felt this bad in training so soon so was slightly alarmed. Developed a strange gait but managed to keep going. Thought “just get to 16 miles then it will be single figure countdown”. Saw my friends who had come to cheer me on which was a nice boost. Told them I could have a long 10 mile walk to the finish. Left quad was now solid from compensating for dysfunctional right leg. Started getting warm – glad I hadn’t put on an extra layer. Head down, seemed an eternity between 18 and 19 miles but then from 19 to 20 miles was really quick so I think the signs might have been a bit dodgy. Got to 20 miles and caught up with a friend who had left me at mile 1. Ran with him for a bit but he was suffering and told me to go ahead. My energy levels were amazingly high (all those gels I had taken) and had it not been for my sore legs I would have been flying. Was being very careful, as I knew my legs were tired and the terrain was unforgiving – easy to trip over tree roots with tired legs. I had been anticipating a huge bonk as this was now new territory. Though to myself “I can still walk and finish”. Started passing lots of people who were walking who had surged ahead of me at mile 1 which was rather encouraging. Felt good although painful legs. At 3 miles to go got the Queen song “Don’t stop me now” in my head. Now hurting big time but remembered a quote by Mr Lance Armstrong (I believe) “pain is temporary, quitting is forever”. Only 2 miles to go and let out a whoop of joy. It was a long 2 miles, of ever-relentless hills. The downhills were worse. Got to the end and finished better than I had thought. 4 hrs 25 ish minutes on a very tough course, but a very lovely course. I will definitely do it again, with more training next time. Lots of friendly people too.

Took forever to collect my medal – about half an hour of queuing, just what you need after a marathon. Had my chocolate milk then hobbled 1/2 mile to the car. Got home in time to slob out on the sofa, put my legs up and watch the cycling. Seems slightly surreal that I actually managed it.

I had promised myself a nice piece of banoffee pie at our favourite Italian restaurant – only to discover it was closed this evening. Went to Prezzo in Lyndhurst instead and after dutifully refuelling on pasta, there was no room for a nice pud! I am sure I will make up for it. Thought my dysfunction right leg was better until I tried walking downstairs in the restaurant – I am walking like a right plonker!

That bottle of champagne we were going to have after the Vitruvian – well, it’s still in the fridge as we never got round to opening it. Think I might enjoy a glass next weekend, once I have fully refuelled and rehydrated.

Driving to Bristol tomorrow which should be entertaining (I might end up catching the train!). Back on Thursday so if I don’t reply to any emails, it’s not cos I’m being antisocial!

That’s it now – end of season and time for a couple of easy weeks before the next brutal training day. Oh, one good thing, we’re off to Cuba in 4 weeks time!!!!

Sunday 23rd September
New Forest Middle Distance Triathlon

Bryce raced hard in the morning so that he could get over to support Graham and with Nikki, Louise & Julian marshalling plus Di, Claire & I supporting it became a bit of a day out – think we probably all found it a bit more relaxing that Graham.

Here is his take on the day.

I decided to do this race after the event in Lorient because it gave me a one week rest, a six week block of training then a two week taper towards the race weekend.

In Ellingham Lake for a 7:15am start with 100 people in my wave. I got quite a good position hanging onto the jetty to save legs, no not loitering (see website pictures). A 200mtr rectangle to start off with then a complete lap of the lake. It felt like the swim went very well & exited the swim in 15th place (so I was told). Then into T1 for a reasonably quick change (although I did have to place the wetsuit into a bag to be transported to T2 as it was a split transition). I jumped onto the bike & realised I couldn't see anything, which was a little bit worrying, but discovered that my glasses had steamed up!!! so I quickly took those off.

Now out onto the bike course which was one big loop followed by a second loop which was half of the first one. I was quite pleased for the first half an hour because no-one had overtaken me but with an hour's riding behind me, only two people had overtaken me so I started to think that the bike ride was going well. I had some good racing with four other competitors on the second lap which made this lap seem to go quite quickly.

Into T2 which was at Moyles Court School for another quick transition before heading out on the run which was one big loop across a mixed terrain (including sand, forest tracks & tarmac for the last three miles) with three nasty hills thrown in for good measure. I was going reasonably well until about the 10th mile when my quads & hammies decided to let me know that 15 months of solid training was enough, but I managed to keep on running to the end.

Total time 5:05:39

Swim + T1 - 27:07 (15th)
Bike + T2 - 2:48:56 (15th) - (computer distance 57.79, Av sp 20.5)
Run - 1:49:37

Overall position - 20th
Age group position - 8th

Job done, season over - thank God!!! Now for a well earned three months of R&R (well may be, may be not).

Scott's note - Graham took almost 15 minutes of his 2006 time over the same New Forest Middle Distance course,so a great day's racing - Not to sure about the three months R&R though given that the first testing day is only foor weeks away!!

Claire beats the Navy & the RAF: Bryce takes on the Army

Still waiting for a race report from Claire about her winning the Inter-Services 10 mile cycle Time Trial Championships on Saturday 22nd September.

Bryce took one just one of the armed Forces on Sunday 23rd –

I detest 25 mile TT’s. Just thought I’d state that clearly in case anyone missed it. It’s surprising to note that despite my biking interests I’ve never ridden any more than a handful of 25’s and never really got my head around them. I’d rather get everyone down the road for 20 highly unpleasant minutes and thrash it out til everyone vomits than ride up and down a dual carriageway for nigh on an hour.
Still, needs must.

This event went ok in that I worked hard but not so far in the red as to ruin the last few days of prep work before my season tapers to its conclusion. Condtions wren’t ideal – a bit too breezy, a bit too cool, and a bit light on traffic. I had to perform a dead stop at the second roundabout which cost me a fair bit of time.

That said, I’d thought I’d give you all a taste of how I evaluate my race data later in the day.
This course contains three loops of the Holes Bay/ Bakers Arms circuit which I would use to monitor my outputs. As the season has progressed I’ve also calculated, monitored and adjusted my functional threshold power (FTP) to tweak the levels at which I run all my intervals. At the moment my FTP (the power I could sustain for an exhaustive hour) is 400-404 watts. For a race like this, my normalised power output should be as close to this figure as possible. If it’s not I should be able to guess why.

Overall time: 54:32 (54:18 by my clocks !)
Av HR: 182 (higher than my usual 181bpm average for a 10 so I was working hard)
NP: 386 watts (a little short of what I’d like but when you remove the 1 mile staring slope whereby coasting is common, this brings it to 390w)
I.F. (intensity factor – basically how my effort compares against my calculated threshold) 0.95 (close to ideal but not perfect).
Loop 1: 387w 16:02 88rpm
Loop 2: 381w 15:56 89rpm
Loop 3: 389w 15:36 88rpm
Looking at the above you’ll see that my power output is pretty uniform for all three loops (as is the rpm) yet the time decreases substancially. Why ? Since the course was relatively straight and flat, bike handling has little to do with it. Chances are the weather improved and traffic increased bringing my times down. This only highlights how critical a good seeding for morning events is as most of the other fast places came from later on.
Looking at my graphs I highlighted my peak 20 minutes. Interestingly my normalised power for that was only 1w higher at 387w . This suggests I was not working to exhaustion since I was able to hold that pacing (approximately 21:30 for 10 miles) for nearly an hour. My pace judgement was probably slightly off. Actually, on that subject, I have learnt from my data this year that 1 watt gained for me is approximately 1.5-2 secs over 10 miles. By doing the maths I can see that had I ridden to optimum I probably would have saved approximately 30 seconds. Allow for the dead stop near the start and it’s not long before you see I could potentially go 45 seconds quicker than what I did and with pretty poor weather. All things considered that’s not too bad.

Final position: 10th 54:32. That’s the first time I’ve placed top 10 in a full field capped nationals class event (out of 120).

Sunday 16th September 2007
Littledown race - top five place

Graham was out at the Fast Twitch Littledown Triathlon.

I was using this race for transition training & a bit of speed work, basically following the same routine as I did last year in the lead up to the New Forest 1/2 IM, which if you didn't know is this coming weekend.

I was in the pool at 8:50am for a 400mtr swim. There was only one other in my lane so we had a side each & the swim went well. The swimming time was recorded as 6:12 so by the time I got to the timing point I reckon I just dipped under 6mins of actual swimming.

Onto the bike which was a bit of a panic to start off with cos I was a little bit down on the leaders but what I didn't want was to get caught at the Cooper Dean traffic lights & lose even more time, so it was eyeballs out to get to the lights which I could see were still green, & kept thinking to myself "please don't change, please don't change etc". Luckily for me they didn't so I was able to relax a bit once I was on the Spur Road heading to Ringwood. I managed to catch a few bodies going to Ringwood but had a lonely ride & a slight headwind on the return leg to Littledown. Riding time was 48:31 including T1 & T2, computer distance was 18.90 miles, average speed 23.7.

Now onto the run which basically was a big loop around Kings Park & surrounding area. I could see one guy in front of me but it was one of those days where he just wasn't going to come back, no matter what I did, but I ran well with a time of 24:01.

Total time was 1:18:44. 5th Overall & 3rd in my age group.

15th September 2007
Training & Team Opportunities

Team Slots available.

The coaches at www.synergiecoaching.com anticipate that there will be between two and four team slots available in Team Synergie Racing Team for the 2008 season.

The team is one of the most successful in the South West – in 2007 seven athletes achieved 11 Team GB vests, 1 National Champions jersey and over 40 top 10 Age Group placings.

The team meet up once a month, between October and April where the athletes undergo a series of tests aimed at optimising their training time and performance.

Some of the areas covered in the training days are Critical Swim Speed and underwater technique analysis; bike pack and velodrome riding; predictive VO2 run tests and blood lactate analysis.

If you are based in the South West area and can commit to seven monthly training days then contact Scott or Di.

Season's Summary

Season’s Summary

With most of the team’s racing over with I have had a quick review of the season to date; I revisited what the athletes stated they were looking to achieve and how they got on and listed some of their events and achievements.

Unfortunately for Julian, Nigel & Mark the season didn’t go as planned; Clive made a remarkable come back from his cracked collarbone.

Clive Agate was looking for his 4th GB vest, with his key race being the World Triathlon Championships in Hamburg in September.

Won Swanage AG, 7th in AG at World Sprints.

Bryce Dyer was another athlete chasing his GB vest, he was looking to qualify for the World Triathlon Sprint Championships in Hamburg and in order to get there will be competing at the British Sprint Championships in Scotland.

TLI National Champ, 16th at World Sprints, 2nd in AG at National Sprint Championships, numerous PB.

Claire Fraser intended building on her experience from the New Forest Half Ironman distance race last September and was looking to race for GB at both the European Long Course Triathlon Championships in Brasschaat, Belgium in June but intends following that up with a second GB vest in the same season by racing the World Long Course Triathlon Championships in July in Lorient, France.

Raced European & World Long Course Championships plus National Middle Distance Championships. Numerous PB.

Louise Gould was looking to start her campaign with the UK Half Ironman event at Wimbleball in June; she was then hoping to get out as part of the Team GB support squad for the European Triathlon Championships in Copenhagen before competing at the World Long Course Triathlon Championships in Lorient, France. Louise was looking to round off her season with the British Middle Distance Championship race in September.

Raced World Long Course Championships in Lorient & Middle Distance Championships finishing top 10 in AG (8th). Numerous PB.

Dave Pratten, another athlete who intended racing the National Sprint Championships in Scotland with a view to racing the World Triathlon Sprint Championships in Hamburg. Dave also has his eye on his 2008 GB vest in Vancouver.

Placed 5th in AG at National Sprint Championships, raced for Team GB at European Triathlon Championships in Copenhagen placing 10th in AG and qualified for 2008 World Sprint Championships in Vancouver. Numerous PB.

Graham Starmer started early with Ironman South Africa in March. After the race and his honeymoon, he was looking to grab a GB vest for the World Long Course Triathlon Championships in Lorient.

Started early winning AG at the Broadstone ¼ Marathon on 1st Jan, enjoyed the experience of IMSA, WAS 3rd Brit home in his AG at the World Long Course Triathlon Championships plus number of PB.

Sarah Wheeler was looking for a double whammy, going for Team GB vest at the European Triathlon Championships in Copenhagen in June and following that up with a second GB outing in Hamburg at the World Sprint Triathlon Championships in September.

As far as we can make out Sarah raced at least 13 events this season taking 9 podium places and setting PBs at the others. This included the European Triathlon Championships in Copenhagen, the World Sprint Championships and achieving a qualification slot for the 2008 World Triathlon Sprint Championships in Vancouver.

Athletes raced at the British Sprint & Middle Distance National Championships; the European Triathlon Championships in Copenhagen, Denmark; the European Long Course Championships in Brasschaat, Belgium; the World Sprint Triathlon Championships in Hamburg, Germany and the World Long Course Championships in Lorient, France.

Athletes raced regional events, South West Sprint Aquathlon to international races, Ironman South Africa.

The team members put the work in this season and achieved fantastic results;

11 Team GB vests at European & World level,

one National Champion,

over 30 top 5 Age Group placings

and a further 12 Top 10 places in events.

Numerous Age Group wins and too many Personal Bests to list were achieved in single discipline and multi-discipline events.

Sunday 9th September 2007
TLI National Time Trial Championships

Bryce has always been looking to ound out his season with a couple of single discipline events, so it was off to the TLI National Time Trial Championships.
Here is what happened:-
This was a 2 stage event comprising a 10 mile flat TT and then (an hour later) a 4 mile hill climb TT thereby testing all types of riders over all types of terrain. The field was very mixed ability with a handful of good riders. Julian drove me up and very much acted as soigneur deluxe for the occasion.
Stage 1:
With the 10 I got out well having not really rested since last weeks worlds as I decided to put in a large block of work to make sure my last couple of events this month I’d get results in. My legs felt damaged with a lot of soreness but the numbers on the meter looked good from the outset. Very good. The difficulty lay in pace judgement – being my size, go too hard in stage 1 and I’d get murdered in the hill climb, go too slow and I‘d be reducing my advantage. In the end I decided to go out as per normal but not to ramp it up as I normally would with 3 miles to go. I was using the slightly lower cadence again which seemed to be ok and aside from the constant leg soreness I was carrying never felt like I was going too hard. I stopped the clock in 20:45 (a 1 second PB but irrelevant going by how much I was holding back). I put out 419 watts which was a new PB and a whopping 20w increase from my (then best ever TT I claimed) effort a fortnight ago.
Result: 1st on GC by 40 seconds.
This was where the benefit of Julian’s clarity really came into it’s own since as soon as I finished I was back on the turbo turning the legs over to purge out the lactic but also to stop from stiffening up whilst the other competitors stood about and chatted. I got some gels down but was starting to feel more than slightly sick. Normally I feel rough after a 10 anyway but I’m normally in the car heading for a couch. In this case I had another event to do and something was wrong (with hindsight, I suspect my sports drinks combined with the gels were too rich for my system post stage 1). After this point I moved onto water……
I wouldn’t have minded but the organisers kept delaying the start and knowing I was in the lead already I was of the mind that I wanted to put everyone to the sword whilst they were tired. I also started getting the (wrong) mindset in that I was in the lead and didn’t think I’d lose with that kind of a cushion but then I wasn’t aware of who else was in the field…….
Stage 2:
I don’t think by this stage I’d ever thrown as much knowledge, support, and equipment at one event. By now Jules had managed my recovery and prepped for the next stage and unlike the field I’d opted to use two bikes for this event. This (in my eyes) gave me an advantage in that I could my TT machine on the flat stage but my lightweight road bike for the hill climb. Everyone else would have to compromise on one of the stages. This decision proved pretty critical in the end.
I got started on stage 2 and on the initial lower sloped climb all was good but when things got really steep I was starting to struggle. It was only when I got over the top onto the steep descent and got round the turn that I realised the riders behind had closed up on me massively. The last climb I was riding pretty desperately and got onto the long descent with a rider in front in sight but my legs were disintegrating and things were starting to come unstuck.
Unbeknownst to me, a rider who was racing as a pro in France but I’d never even seen in the field had really gone for it on stage 2 and in the end had turned his deficit into a near