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 win. That’s what happens when you get distracted. I held off in the end by just 7 seconds……….
Result: 3rd on stage.
Overall 1st on GC by 7 seconds.
I won the trophy, medal, and more importantly for me the TLI national champion’s jersey and hell of a lot of people need to be thanked. Aside from the usual advice I’d asked pre event (Scott et al), Julian did a huge job managing the day by setting up the locations between events, getting the bikes ready and making sure I retained some degree of common sense when it came to event prep and nutrition. Matt Gibbons of Airlite double checked my bikes at the 11th hour, fitted new wheels and tubs for the occasion and made sure that if I was going to crash, well, it wouldn’t be due to equipment failure. It really was a huge team effort. Whilst the field wasn’t as big as a CTT equivalent it can be looked at with some degree of satisfaction that I had to set massive PB’s to win this. If I’d put out my (then) best ever power output of just a couple of weeks ago I’d have come 3rd.
Rumours that I’m pursuing adding national champion banding to my skin suit cannot be confirmed or denied at this time !……..

Sunday 9th September 2007
Nigel's comeback Race

Ferndown Tri Festival
400m swim, 11 mile bike, 3 mile run

Nigel’s first race report of the season-

I decided to make my first race of the season (yes you heard right!) nice and local. I couldn't have got a lot closer given that the field for the run nearly backs on to my house!
I cycled to transition(!) and set out my kit ready for my 7:15 swim . It felt like my first tri ever. Had to really think about how to lay everything out!
Di and Scott were marshalling so I got lots of words of encouragement ("have you got all the cobwebs off that bike ?").
Got into pool and off we went. All went to plan and had a steady swim . Got out and after a long run to transition and and even longer run out it was off on the bike. Got overtaken by a couple of others on the way out and pulled one back in on the return leg. Into transition and off on the run. Again decided to take it steady to start with a plan to then accelerate if possible.
The multlap course made position hard to judge but I was please that I managed to overtake a handful of other competitors. I finished running strong and having had a very enjoyable race.

See.. despite the rumours I am still a triathlete

Saturday 8th September 2007
The Vitruvian - National Championship Race

British National Middle Distance Championship
The Vitruvian 1.9k swim, 85k bike, 21k run
Saturday 8th September 2007.

Lou & Claire rounded their season out at the National Champs.

Claire’s take on the race;

This was always going to be a tough race for me: I'd been severely lacking
in the motivation and training stakes since returning from Lorient. The
problem I think was the length of gap between the two races, and
finishing with a B (or at the most A-) race. My body was tired and my mind
had decided that the season had ended after Lorient! I was hoping therefore
that a miracle might occur, and because (a) I didn't care about the outcome
and (b) I wasn't putting any pressure on myself that I'd have a good race.
Unfortunately, the triathlon Gods weren't shinning!

The morning of the race dawned and I was more relaxed than I've ever been:
chatting easily to my friend (an experienced triathlete but novice at 1/2
Ironman distance) Pete, laying out transition in double quick time and
managing to eat and drink well. My only slight worry was that I'd forgotten
something, as all the females racked around me were faffing and taking twice
as long to sort their kit out.

The female wave was the last to go, following the 45+ males: good something
to chase! I was buzzing on caffeine gels and couldn't keep my feet from
moving to the dance music being played. I was also feeling very confident
about the swim and didn't hide at the back like normal. I positioned myself
to the right, out of the main squash but with a group of approx ten others.

Then we were off....I didn't like the feeling of being squashed between two
other bodies, nor the fact that someone slightly behind me kept leaning on
my legs, so I accelerated, careful to remain comfortable, and was shocked
that no one came with me. I found myself in clear water and could see what
I think was the main pack just in front. I began to concentrate on my
stroke and really quite enjoyed myself. The water was murky but not in a
disgusting way, and sighting (even with the sun obscuring the first buoy)
was very easy. I overtook quite a few white hats (the females) and even
some struggling red ones (the over 45 males)....it made me feel good. I
climbed out of the swim having lost a few places as we scurried out onto
wooden planks, only to launch ourselves back into the water for the second
lap. I felt stronger and even more comfortable on the second lap. I even
found someone to draft off for a while, until she decided to take a detour
out to the kayaks for some unknown reason!

T1 went very smoothly and unusually for me this year; my bike was far from
being one of the last out of transition. The bike course was two laps,
billed as being very hilly, although I'd been assured that the hills weren't
as bad as they looked. I encountered three problems within the first 20km:
firstly the wind was horrendous, secondly the uphill drags against the wind
were more sapping than the hills themselves and thirdly that I had quite a
severe pain at the back of my left hip, which ran down the back of my leg to
my knee. I really didn't enjoy the bike. It was hard and it took a large
proportion of my will-power not to throw the towel in! Finally seeing the
40km marker I felt as if I'd already done 80km. I spent a large proportion
of the second lap in no mans' land, trying to relax. At about 60km a female
caught me and we cat and moused (she was slower than me going down the
hills, and quicker than me going up them) until about the last km, when I
let her go so I could spin my legs in preparation for the run.

T2 was good, slightly slower than I would have wanted owing to an
uncooperative sock! However, I had survived the bike and was out on the run
- a pretty flat two lap course along the lake. The good news was my hip
wasn't hurting; the bad news was my legs weren't working! The course was
enthusiastically marshalled and signed at approx every 5km. I have never
been so disheartened to see a 5km sign before; it felt like I'd already done
20km. At about 7km a woman over took me but then just sat in front. I ran
to her side and through our gasps we had a conversation. Liz was ex-army
and had worked with Kelly Holmes. She got me around the next 8km, and for
that I'm very grateful. She made us walk through the aid stations, which I
would have never normally done but actually needed to do. I had a gel at
each station and a cup of water, far more than I've ever needed before but
this wasn't a normal day and I was still looking for a miracle. On the final
lap my legs suddenly awoke and I began to feel more comfortable. By the
last turn around point I was stretching away from Liz. I felt guilty but my
legs finally wanted to race and there was no slowing down. I over took some
people looking worse than I'd felt previously. Then another woman, Beate,
appeared at 2 1/2km to go and said that we should work together to go under
6hrs. Picking myself off the floor at what an awful time I was about to
post, I agreed. We had 2 1/2km to go and 15mins to do it in- should have
been a walk in the park but I knew I couldn't trust my legs today, so took
the first 1km steadily. I then felt confident enough to push the pace and
stretched away from her. I managed to finish looking and feeling stronger
than I had for the rest of the race. I'm not sure what happened but it was
an 'interesting' day at the office to say the least!

Waist deep in Lake water to try and help my hip pain which had returned, I
finally saw Lou. Chatting to her was good and we both agreed that it had
been a harder race than Lorient.

Beate finished in 5.59.07. Liz finished 5mins behind me and her partner
finished her first middle distance race in her first triathlon season a
triumphant last finisher. Pete raced well (4.58.53), enjoying his first
experience of middle distance so much he's off to do an Ironman next year.
The Army won the IS Champs from the RAF by one point (first six finishers to
count). I was third female, with my friend Nicola (Army) coming first in an
awesome time of 5.06.31.

I came 21st in my AG in 5.58.56.
Swim: 37.06
T1: 2.01
Bike: 3.12.30
T2: 1.30
Run: 2.05

Not my greatest result ever but probably a pretty easy PB to beat on that
course. I promised that if I didn't go under 5.30hrs I'd go back to
standard distance, and that's what I'm doing for 2008. I'll really miss the
atmosphere, camaraderie and satisfaction that comes with the middle distance
races but hopefully I can still do one or two in the future. I am very
relieved to have got to the end of the season, it’s been a great year (thank
you to everyone who's been part of it) but it has carried some upheaval and
I am very tired. As I sit here writing the morning after the race I feel
like I was in a boxing match yesterday! Here's hoping everyone has an even
better season next year (although I'm not sure how we'll top it).

....And to Clive and Sarah (if you've made it all the way to the end of this
report!) - We’ll miss you; make sure you stay in touch.

Lou’s version of events;
The Vitruvian
I did not have the best lead up to this race, with a frantic two weeks which left me completely frazzled and stressed out by Thursday night and acutely aware that my training and focus over the last month had not gone according to plan due to personal circumstances. So I thought I would just go and race and see how I could do and use it as a benchmark for next year. Found myself getting psyched out at registration so I went back to my B&B, had a long soak in a nice hot bath and gave myself a good talking to. Scribbled some goals on the back of my race envelope:
Realistic (5:45) Possible (5:20)
Swim 45 mins 40 mins
Bike 3.00 2.50
Run 2.00 1.50
I had had this rather foolish idea whilst driving up (and to add some extra motivation) that I could make it a goal to try to do 5 hours, given that I did the worlds in 5:08. However, the bike for this was 5 miles longer whilst the swim 1k shorter so I was trying to weigh up time v distance trade offs. I came to the conclusion that 5 hours was not really realistic this year so settled for the above. Just as well as I hadn’t taken into account the hills & wind on this bike course. I also promised myself that if I finished in the top 10 in my age group, I would have some champagne, a rare indulgence! Felt slightly calmer after writing everything down and looked forward to a good night’s sleep – not to be.
Arrived at the race with plenty of time as we had to clear transition an hour before our wave started, although this did mean I got a bit cold as there was nowhere to leave clothing. Started at the front of the swim, in the water ready and raring to go so I could get warm, whilst others hung back on the waters edge. Not the clearest or tastiest water I have ever swum in but not the worst. Had a good first lap and seemed to be at the front of the 2nd pack. I then seemed to hit a wall on the 2nd lap and was rather perplexed as to why (I now think I have some answers). I got sandwiched between two people so knew I was keeping up but I was aware I wasn’t going well and it seemed a long 1.9km. I did manage to overtake some males from earlier waves which is always encouraging! Just before the end of the swim I brushed past something strange. Did a brief check to make sure it wasn’t a submerged body only to find myself staring at a large white fish – not sure if it was dead or alive but I’m just glad I didn’t see it at the beginning of the swim! T1 was ok although I think I need to cut a bit off the bottom of my wetsuit legs.
Out onto the bike, and I nearly stopped to check my brake wasn’t jammed on I felt so bad. I then realised that others ahead were going about the same pace and decided that the forecast 6mph winds were obviously considerably stronger than predicted. On turning out of the wind, we were then confronted with a couple of nasty hills. Even with the wind allegedly behind us, it didn’t seem to make much difference and talking to a couple of experienced triathletes after, they confirmed that the wind seemed to be coming from 3 sides! I forced plenty of food and drink down me to try to overcome my earlier "emptiness" and felt better on the second lap where I seemed to pick up the pace a bit. I was aware that my quads were starting to feel the hills and hoped I hadn’t overcooked it for the run.
A pretty nifty T2 I think and out onto the run, where I seemed to have left my running legs in Southampton. I was rather annoyed as I had been hoping for a decent run, given that this has been the best element of recent training. I suddenly picked up at 7km, only to then be struck with a strange stomach pain, not cramp or stitch, which I’ve never had before. I tried to ignore it but was slightly concerned of what might happen as at times I was nearly bent over double. I pushed on, reached the turn around point for the 2nd lap and thought "I can do this now". Faded a little over the last 2 miles, questioned why I do long course stuff, and then dug in for a strong finish.
I have spent far too long today dwelling on this race and season. I have some theories as to the emptiness during the swim and the stomach ache on the run which I think is due to an earlier than usual eating of breakfast and some unusually overzealous pre-race hydration (I had to stop twice to wee for England – I only normally need one! Oops, far too much info). Otherwise, I don’t think I could have done much differently to improve. It was a well organised, friendly race in a lovely location with a very nice race T shirt and duffle bag.
I was initially disappointed with my time, especially being so far behind the first 3 in my AG, but I think it is a realistic time given the course. I feel a bit happier after doing a quick comparison with the winner of my AG who also did Bala: she was 17 minutes slower over this course than Bala whilst I was 16 minutes slower, so at least it isn’t a case of a huge deterioration in my performance. However, I have to make massive improvements with my biking and running for next year. Whilst I’ve generally had some reasonable results this year, I have struggled and been frustrated and need to get rid of this mental block that has been plaguing me all season. I have some answers but feel a bit lost as to what to do especially with my biking. Still, I should be grateful that I have a healthy body and that I have been able to race at all.
I was rather pleased to learn from Scott’s email this morning that I finished 8th in my AG…the champagne is chilling in the fridge (if my quads will let me walk downstairs).…. I will raise a glass to you all for a successful Synergie season, bid a fond farewell to Sarah and Clive and look forward to another cracking Synergie season in 2008. Cheers!

06/09/2007
Thank You

As has been mentioned in their respective race reports from Hamburg, Sarah & Clive are stepping away from the team for next season.

Di & I want to put out a heart-felt “thank you” to both Sarah & Clive;

Clive has represented not only Team Synergie but also Team GB at numerous World & European triathlon events.

He took an Ag Group medal at Manchester and has always conducted himself professionally, although there have been some dubious wardrobe decisions.

Clive has had some good and bad days in the sport due to injury but has always worked hard to be the best that he could be and has always been supported by Lesley. Personally and on behalf of the team we wish Clive well and hope to bump into him at various events.

Sarah is one of the newer athletes in the team but within a short space of time made a big impression.

It has been fantastic to watch her go from novice athlete to international competitor, two GB vests in 2007 and one already pencilled in for 2008.

Like Clive, Sarah always represented herself and the team well. Sarah makes comment about “family” in her race report and hopefully found that ethos within the team, as well as within the triathlon fraternity.

It was great to see David, Abigail and Anthony screaming for Sarah at the European Triathlon Championships in Copenhagen – their temporary tattoos did eventually come off.

We wish Sarah every success for the future.

Hopefully both will know that although they have left the team, that we are all only a call or email away should they need anything.

Sunday 2nd September 2007
World Sprint Triathlon Championships Hamburg

This was the inaugural World Sprint Triathlon Championships, held in Hamburg and running alongside the Elite and Standard Distance World Championships.

Three athletes were selected to race at the Worlds, Bryce, Sarah & Clive; this would be the last hurrah for Sarah & Clive whilst part of Synergie as they are both moving on next season.

So ladies first;

Sarah finished in a time of 1.26.27, placing 11th in her Age Group but she was 5th British athlete home.

This was going to be a tough one for me. Leaving my family at Gatwick as I passed through to 'the other side' was horrible. I wondered around like a lost sheep for a few minutes before being spotted by Clive, Lesley and Bryce. Friendly faces.

The Hotel was good; my room was on the 12th floor out of 27! The only way up was by lift, and this I think was to be the start of my 'little problem'. I have a thing with balance, won't do any theme park rides, even trampolining can make my head spin! 'Whizzing' as we did up and down between floors was giving me a real issue.

Did the run route on Friday which made me feel good, followed by the bike course, nothing nasty with that either. Very flat, with just a minor couple of hillocks! Race briefing on Saturday was rather special with a guest appearance by Tim don. That was just fantastic. As Bryce mentioned, we were as the 'Sprint' Team very much the under dogs, but yes we were having so much more fun. And I was going to soak up as much of the atmosphere as possible.

We had to take our bikes down to Transition on Saturday evening. Never left Gnasher out alone before, but it had to be done. The night before the race was OKish, slept as well as I could have hoped. Went down to breakfast nice and early, to start feeding the old body up. Ah yes, this is where I was made to feel a little guilty by Mr Dyer! I have to confess that I do like my food, and I did have a cooked breakfast as well as fruit etc and a muffin! I think Bryce was a little taken aback to see what was on my plate!

Down to transition nice and early, the atmosphere was really livening up by now. I got all my kit out, only to find that my chip was missing! My heart was now racing. Some other girls went through my kit just in case I had missed it, but no I hadn't, it wasn't there. Panic isn't the word I would use to describe how I was feeling. I was worried that I wouldn't get my split times and all this years training was to be of no avail. We managed to get hold of one of the husbands who was still at the Radisson, and managed to get him into my room, where the search began. I was on the mobile to him, talking through all my belongings and then success, there it was, he had found it! All was now going to be fine. I just had to find him at the swim start and all would be sorted. Being introduced to this complete stranger who had indeed saved my day was just unbelievable! I hugged him, took the chip, which had the safety pin in already to pin to my leg and popped it on. Thanks to Julian, I now know always to pin my chip on! Phew, breathe and calm down.

Entering the water was ghastly. There was an oily film right across the top which I lowered my self into!

Yuk! Now this was cold, water and with no visibility once your head was down, it was going to be a tough one. The horn went and we were off. I had a good start, not caught up with anybody until the turn around points. This proved to be hard work. I was pushed, pulled and punched. So I did give back a bit of the same treatment. We had to swim under a bridge. This was so dark, almost a bit spooky. The water was just black, no life at all in it, bar packs of women racing through as quickly as they could.

The exit was a steep ramp followed by steps. The blue carpeting lead us all the way through to T1. I was now on terra firma and my race was starting to move up a gear.

By the time I arrived at my bike, a lot of the water had come out of my wet suit making it harder to remove. Lost more time here than I would have liked. I then realised that my number had come off. So had to pin it on again. More time wasted.

Out on the bike and feeling good. Numerous battles going on with overtaking and being over taken. Off the bike and out on the run.

The final section that I just love. Started overtaking as soon as I was on the run, just fantastic. A few younger girls went flying past, but they were not my concern. I was just pushing all the way giving every ounce of energy I had.

The final stretch heading pack to the finish is one that will stay with me for life.

The noise was phenomenal, people cheering, clapping, yelling GB was just amazing.

My final kick had been planned, and I saw the red arch way and pushed, over the chip mats before I realised I wasn't at the finish, it was 100m away, kicked again and went over the line, a little slower than I would have liked.

What an awesome experience. I was totally over come with emotion. I was given my finishers medal before being caught up in little groups of GB finishers all hugging one another. What an experience!

This was when I wanted my family there. I did now also realise that I was part of an even bigger family, my Tri Family who had looked after me during my Hamburg experience.

I finished 11th in my AG out of 32, and 5th Brit. I had hoped for top 10, but I had achieved, just, my top 5 Brit placing. Swim 14:47, T1 4:40, Bike 42:50, T2 2:44, Run 21:23 giving a total time of 01:26:27

This marks an end to a brilliant fun time I've had with De Soto Synergie. I arrived in the Club as a keen inexperienced Triathlete 2 years ago. This year has been second to none. I have raced 9 Triathlons and had Podium places in 6 of them. I now leave have gone from Club races, to the Europeans and now the Worlds and it's all down to help of you all. I'll miss all the banter and camaraderie, but I do wish you all, all the very best.

Clive’s version;
Short of breath, legs burning, tight shoulders, with just 400m to go, I'm struggling.

It wasn't supposed to be like this.

I imagined to be in control and soaking up the adulation of the crowd. I'm desperately trying to catch the German some 50m in front. It's not fluid, the noise level goes up as the crowd react to my efforts.

I tell myself to work harder, this is the World's and it's bound to hurt. I'm running on empty and feel sick. I worry that my contorted face resembles a baboon's bottom.

The vivid blue of the finishing area gets closer, I won't catch him, my mouth is dry, but keep going. I'm lifted by the noise of the crowd that appears to get louder and louder the closer I get to the line. It's over. I'm exhausted, and yet elated.

I did it, I'm proud of myself. From start to finish, I gave it everything.

Swim: 14mins 11sec
T1 : 4mins 21 secs
Bike: 37mins 57secs
T2 : 3mins 6 secs
Run :21mins 32sec

Total time: 1hr 21 mis 10secs
Position : 7th overall - 2nd Brit

This will be my last report (hurrah you all say!). I've really enjoyed my time with the team and will miss the special relationship that is Team Synergie. My special thanks to Scott & Di for everything they have done for me. I'm sure we will met on the race circuit and please stay I touch and copy me your race reports. With me leaving, the average age of the team goes down dramatically!

"If you believe, you will"

Bryce’s take on the Worlds:
In an attempt to stay awake (I’ve now been up nearly two days) I thought I’d write this up now. If there are any typo’s (this is aimed at you Jules) its more to do with fallout from one of the liveliest post race parties I think ever witnessed (and obviously partook in) so apologies now !

I made the decision to shorten up way back last year having found that after trying several distances I was having several problems with a lack of perceived improvement where I wanted it.
Long course is great from a tactical standpoint, sprint is great because it’s flat out and panic fuelled. Olympic to me is not enough of one and too much of the other. As a result, I knew by doing this I was going the right way for my skillset. I also decided that this year rather than trying to convince everyone else I was a balanced triathlete (or feeling that I should be), I accepted that I was probably better off slanting myself to my abilities and not feeling that I should be otherwise. I trained with one strategy in mind and chose races all year that would underpin it. As we all know my season’s objectives were actually achieved back in June so I was happy to admit I was entering bonus territory at this stage.

I didn’t take into account the sheer scale of this event and having done a mid size Ironman race last year I can honestly say that for size and atmosphere the Germans (along with their pastry creations) know how to do a good race, and far outstripped what I’d seen before. This was huge.

The days leading up to it had seen dreadful weather and my taper hadn’t been ideal on account of the fact I dropped more sessions than I’d like based purely on risk assessment – the German roads were lethal and aside from the bike course tour I didn’t get my last hard sets in. That said, the amount of nervous last minute overtraining I saw everyone else do was utterly insane. You just had to accept to sit on your arse for 2 or 3 days going into this.

I was pretty relaxed about things until the day before the race and my captaincy had actually eased a lot of race tension purely because I spent time calming a few of the newer guys down rather than worrying about my own state of mind. I’m not sure if Clive and Sarah would agree but there was a definite difference of vibe between the standard and sprint teams and we were definitely having more fun. I would also say that initially there was some snobbery about the sprint being given a race but I honestly believe with time it will develop in it’s own directions – the results showed the level of talent and interest in this area.

The bike tour leading up to the event showed a flat course ripe for major drafting and was 22k rather than 20. The run course was flat and fast if you had the footwork to back it up. The swim had water, yellow in colour and with zero visibility past elbow (hence why I opted to train in the hotel pool rather than the lake itself).

I knew I was in better shape than when I got 5th at nationals and all the right pointers were in place. I wanted a faster swim and to be in the front bunch, a fastest bike split with a 2-3 minute cushion over the masses and then a 20 minute survival run of which I had trained to unleash the vomit express with 1km to go. I wasn’t concerned with overall position – I had no idea who anyone was. There were 48 in my A.G. racing. It seemed like a US vs. German vs. GB old school grudge match.

Come race day I was a gibbering wreck over breakfast (Sarah, would you like to tell Uncle Scott and Auntie Di what you had that morning?) and I only had bread and some yogurt as I could not get anything down. I spent an hour afterwards sitting in the gardens next to the hotel with the ipod straightening myself out. As it was, I felt pretty good as I strode into transition later on and I’ve come to recognise I really get that feeling of ‘belonging’ when at big events. I was so much happier whilst I was in the thick of it all.

The swim start was next to the elite pontoon in the water that I felt was about 16 degree’s and was going to be raced over a box shaped course with the final straight going up and through a tunnel to a step based exit. Cracking spectator viewing. The gun went and I had a cracking start leading out the left hand side of the athletes to the first buoy ending up nicely nestled in with the lead bunch. The cold water was proving a problem (and would later cause real issues). I lost a bit of ground on the last buoy about 500m in and led a second bunch back up to the tail end of the (ignoring the pure uber swimmers) first large group.

T1 was hell purely based that we could not remove suits early and the run was simply a separate discipline in itself due to it’s length. I was already in the red and losing time. There is no margin of error over this distance and at this level. Removing the suit took longer than I liked but I got on the bike and into things quickly.

The bike leg (compared to the composed authority of 10 days ago) was here an exercise of panic riding. My power just wasn’t there. I knew that a huge danger was that with no turbo warm up of at least (I’ve tested this) 35 minutes and the combined cold of the former swim saw me in great difficulty shedding other riders and far weaker than expected. It took until the turn before the nitrous kit went and I started getting a return on what was a huge effort. The meter was showing a disturbing reduction in power output but I was still catching and dropping large numbers of riders and pulled myself back up into top 10 a.g. contention.

The run (as I knew it would be) was sheer survival. I’d be going flat out on the bike and the debt was going to be paid at this point. I lost 3 places within 200m of leaving T2 but I knew if I could get to halfway most athletes have a habit of settling into a pace, (plus we were getting fed into the already running standard distance race thus meaning I could hide). This also meant I had no idea of who was up the road either. My last 1km could have been run with more authority although with the roar of the crowd bouncing off the buildings it was hard not to realise where I was and get caught in the moment. The slight balls up was that I mistook the 100m to go gantry for the finish line meaning I ended up winding up the sprint far too early. That one saw me retching on the finish line on all fours as a rather nervous German official tries to get me to leave (whilst still on all fours). Footage of this moment should be on the ITU site over the next few days (race number 4055). Take a look if you want to see how not to look at the end.

Upon reflection………..

In the end I did a 12 minute swim which was about 20 seconds slower than I intended, but with the group I was in, it was a good strategy. 16th in A.G. but in the right place. To move on now I really need to go to a swimming club, train with specialists and scrap my own sessions. I need more frequency and a far higher mileage.
The bike was disappointing – I was 30 watts down on target and I was riding desperately to get back in the race (although this was a common problem apparently) and I still carried the 5th fastest bike split. I was a minute down on the leading bikers and my 30 watt shortfall realistically only would have given me half of that. I thought I started badly and improved after halfway. The meter doesn’t agree. I did the first half in 352 watts and the second in 354. That’s even pacing. 385 was my target but it wasn’t through lack of trying. I desperately must have a bike warm up to get the performance and at internationals like this that isn’t feasible – it’s an old physiological problem and the marked reason why I can TT far better than I bike split in a tri.
I also see that whereby I thought I struggled to get rid of riders early on wasn’t actually my power shortfall – the graph shows it was most other riders starting off too hard. The graph shows I pushed through any rises with no power disruption showing I learnt the lesson of a few weeks ago and my cadence was the same as my PB setting 88-90 rpm of last week. A 33 min and change bike split, but if you made it 20km I would have gone inside half an hour.
I’ve had to double my bike sessions this year to 4 times per week to get my (probable) 20-30 seconds improvement over 10 miles. That’s diminishing returns for you !!!!
The run was 20:11 but to be honest I really regret not upping it more at 1km to go. I knew a 19 was easily there but in all fairness the majority of the top 10 were doing low 19’s or high 18’s so it wasn’t like it was a complete disaster. I got hopelessly confused by the mixture of standard and sprint athletes finishing but I should have ignored it and run through as many people as possible irrespective. I was defending not attacking. That said, my last 100m produced interesting physiological results ! Frequency and intervals haven’t helped here. My run is what it is and at this distance at least I can limit my losses provided my bike stacks up. I’m currently out of ideas here for improvements.

Total time 1:12 and change plus 16th out of 48, 9th Brit,over an unusual race structure.

All in all the race was similar to my nationals performance although I felt rather neutral about the whole thing. From an emotional standpoint (and given time) it will probably show the tail end of the best season I have had thus far (I’d argue that I need more, erm ‘soul’ back into my season though). Not only that, it was the third sport I got to represent at GB level (after two surf lifesaving world champs and last years masters track worlds) plus I placed 16th and had the captaincy to boot. I got thanked by a few of the guys for that which was just as rewarding and reinforced the value of the entire experience.

Last nights final party social was ace. Despite a lot of yelling, dancing, and making outrageous drunken promises about next years races we were all going to do, I spent half an hour rather drunk talking to an equally drunk Michelle Dillon about nothing I can remember, and then with the many friends I’d made in a short space of time celebrated through the night and onto the plane. That was how to do it as anyone who saw me this morning will attest to.

And now ?- Just 4 more hard weeks of biking to get ready for the France race and then the stage race to close out my season. As for next year, wait and see, I’ve had a few interesting ideas recently on that one………..

Monday 27th August 2007
Lou's flying fifty.

50 mile TT P885 A3crg

Well, after the slight negativity of my last 50 mile TT, I decided it would be a good idea to do another (must stop having these "good ideas"). By last Thursday I was raring to go although I’m not so sure the legs were. When my alarm went off at 4.45am on Monday, nothing was raring to go and I was wondering if it is possible to fall asleep whilst riding a bike! Arrived at race HQ to find lots of fiendishly fit and fast looking people again…and then there was me! I forced an energy bar down before I started this time so I didn’t have to faff around trying to eat and I made a slight change to my bottle cages set up to make access easier.

The course was two laps going up and down the A3, with some nastyish drags but no hills as such (other than a very long one back to race HQ at the end). The wind picked up on the 2nd lap and the general consensus after was that there were some quite tough and deceptive parts of the course.

My goals were:

to stay more focused throughout
not to get demoralised by everyone flying past me
to try to get under 2.30 hrs
not to mash my legs so much that I can’t train this week
I achieved :

1) although there were a few negative moments but once I reached the 20 miles to go mark I almost started to enjoy it. The last 5 miles were good as they were probably the fastest part of the course. I definitely didn’t fidget so much this time and was concentrating better.

2) needs working on but this will improve with more TTs next year

3) yippee – did 2:25:40 (a PB)– a whole 11 minutes faster than 3 weeks ago although I think this was more to do with the course being less wiggly and the fact that I didn’t stop for a picnic on the way round rather than any dramatic improvement in my biking, which needs a major overhaul for next year.

4) they don’t seem too bad, although I was completely wasted when I got home yesterday.

Things never seem so bad once the event is over and although I’m not quite sure I would go so far to say I "enjoy" them, I do get a feeling of satisfaction from pushing myself through them. I will be back next year with a vengeance, determined to improve as I now feel I am starting to understand / get to grips with this distance.

I got a call from a friend later saying I had won a prize. "what for, coming last?" I asked. To my amazement/disbelief/ amusement, apparently I had the most improved time on previous PB!

Good luck to all you Hamburgers!

Sunday 26th August 2007
Sarah's second spot secures GB slot

Sarah was up at Birmingham at the sprint race -

Birmingham NEC, hot and sunny.

The swim was in the lake, not very tasty water! We had to swim around several buoys', making it a fairly fun swim. The first buoy was burnt out by the sun, so it was a little hit and miss, but I did find it!

T1 was good and out onto a course which was to prove very confusing. Marshalls were thin on the ground, and those that were there, not too good on directing you. The first lap was approx 15k and the 2nd 5k. No spectators, and very view cyclists which was most disconcerting. How long had I been in the water?!!!

T2 was again good and the run went to plan.

Picked off a few runners which is always satisfying and a couple in my AG.

So I wasn't last now - phew!

Finished in 0:1:19:00 which I was pleased with.
Even more so when I realised I was 2nd in AG, so Vancouver here I come!!!

Coach note- Sarah's qualification means she has achieved three Team GB vests in two season - fantastic effort.

Sunday 12th August 2007
Sarah swims to Brownsea Bronze

The Swanage Sprint was on, but I had opted for the Brownsea Island Swim, 2.6 miles. Had never swum this sort of distance before, but needed to improve my spotting skills, and this appeared to be the right course to do this! There were in excess of 90 swimmers, in 4 categories, Wetsuit, non-wetsuit full and half distance.

I opted for the easiest, 1/2 distance and wetsuit! It was a friendly event from the start and very well organised. Various ferries to take us over from Sandbanks to the Island gave you a chance to have a chat with fellow competitors and a giggle! The start was a rather respectable 8:50 am, but due to registration time and the distance I had to travel, it was still an early start.

Weather conditions were near perfect for me, slightly chilly and no sun! The start was nice and steady, just a bit of pushing and kicking. but nothing too serious. For the first time ever in a swim, I found my 'optimum speed' where I could just continue to swim for miles, well meters!! With no markers and not knowing the course I had no way of knowing how I was doing. Didn't dare look at my watch, fear of loosing momentum, and more importantly the realisation that I hadn't been swimming for as long as I thought!

With the yellow flag and wooden jetty coming into view, I knew how much further I had to go. Tried to speed up. without much success, and stopped my watch as I passed the jetty. I was delighted with the time. 1:12:16. and considering I had reckoned on a 95 mins this was fantastic. Swam over to the yacht where we were greeted with hot and cold drinks, then transferred onto a smaller raft to be taken back to the start. More hot and cold drinks and soup. Another ferry back to Sandbanks, for yes you guessed it more food and drink! What a fantastically well organised event, such fun and I was 3rd in wetsuit category - yippee!!

Sunday 12th August 2007
Synergie swamp Swanage slots

Swanage has to be one of the best and toughest races in the calendar and it was good to see the team turnout.

Jules and Dave came along to support and Graham, Lou & Claire lined up in the standard distance race. It was great to see Clive on the start line of the sprint event, his comeback race since cracking his collarbone 12 weeks ago.

Graham's race report follows but no doubt the other athletes will provide their take on the day.

And what a day it was; Clive won his Age Group but 12 minutes, Lou took second place in her AG missing the top spot by 17 seconds!!
Graham finished 15th overall and third in his AG, John Rawlings who finished third overall won Gra's AG and there was a bloke called Younghusband who took the second place in that AG.
Claire's last standard distance race was about 12 months ago so it was great to see her grab 7th place in her AG.

Gra's report;
Registration for this race was on a Saturday which was a bit of a bind because it meant that we had a 3:15hr round trip just to register which also upset my pre-race routine of not being able to have my Saturday afternoon kip. Not good.

Race day & another early start with an alarm call at 4:10am in order to get to Swanage to claim a good parking space close to transition. Not so much traffic on the road at 5am so got there in good time & set up my transition spot with plenty of time to spare before race start of 6:55am. Now this wasn't my original start time as I had been moved up to the elites, women & the young whipper-snapper's group because of my previous swim time!!! This really didn't bother me because I got the opportunity to mix it with the big boys.

The swim set off with its normal bun fight & I did get a bit beaten up at the first buoy turn so just took a couple of seconds to recompose & then off I went off again, chasing everyone down. I nearly had a head-on collision at the turnaround point as the quick boys weren't paying attention on where they should've been going. The swim felt good & the sea was flat calm, although there was a little rain, well light drizzle really, during the swim.

Arrived at T1. Not a bad transition but lost a couple of seconds cos my hat fell off my tri bars, but this wasn't a major problem.

Onto the bike & up the hill to Langton Matravers where I overtook three people on the climb but one overtook me on the flat bit just before the Kingston decent. From thereon I had a bit of a lonely ride until the hill un to the viewpoint on the Corfe to Studland road where I caught & overtook another person as well as pulling in the person who originally overtook me at the start of the bike course. All three of us went into T2 where I came out first of the three.

Out on the run I was feeling pretty good. Onto the climb where one guy overtook me & disappeared but I couldn't keep up with him on the hill, which I ran up (plenty of people always walk up this bit but I was determined not to succumb). Descending back towards Swanage I managed to pull in another two guys which felt good then into the finish with a finishing time of 2:13:59. As a cool down I went back down to the sea for a 10min thigh-high paddle.

Official split times were:

Swim - 24:01 (28th overall & 3rd in age group)

Bike - 1:08:20 (29th overall & 6th in age group)

Run - 39:31 (27th overall & 5th in age group)

Overall position - 15th

Age group position - 3rd (but 2nd in age group after roll-down)

Race Conclusion: I was very pleased as I was looking to beat 2006's time of 2:13:44. I didn't do that as I think the swim was a bit longer but I did take 3:21 off of the bike split & 47secs off of the run. Also, the only down side is my transition times, which need to be tightened up, as they were way too long but apart from that it was a good day at the office, as they say.

Lou’s take on the day:-

This race was meant to be a "fun" race, in that I wasn’t trying to qualify for anything or test myself over my key race distance. It was my first Olympic distance race this year, although I guess the New Forest in May almost counts, and I didn’t actually do one of this distance last year.
Alarm went off at a reasonably civilised time of 4.45am compared to last Sunday although for once I was merrily still in zz land and couldn't believe it was time to get up already.
The sea seemed a bit chilly during my warm up and I was regretting not putting on a 2nd hat as I usually do – Claire did suggest that only having one hat on would make me swim faster (she was right!) The usual vague and confusing swim briefing followed, then it was off. Bun fight as predicted – I still haven’t got open water starts sussed and got beaten up initially but then managed to tag onto a small group. I thought I was swimming by my friend who made me determined to keep up with her – later turned out it wasn’t her but it kept me going. Made up a few places on the swim turnaround and had clear water on the return leg so was able to feel the water better and focus on technique. Had one bloke as a companion but once again this year I found myself between packs. I managed to get out before a pursuing group which gave me a clear run up to transition.
T1: I thought I messed this up as I struggled to get my feet out of my wetsuit (as I did at the aquathlon the other week although it’s not been a problem before) but I still had the 3rd fastest T1 time of 43 seconds. I heard Julian shout at me that there had been a shower so to take care on the roads. Thanks for the advice as I had been oblivious to the rain – sorry if I only grunted back.
Out onto the bike and I played cat and mouse with a girl for the first bit then left her and two others (who went the wrong way) behind going up the climb to Langton Matravers. Had an open road ahead of me for ages with no one else in sight – at least I can’t get done for drafting, I thought. Having no one to chase, I decided to make it my goal to try to chase anyone that went by. Couldn’t seem to settle into a rhythm on the bike and often found myself wanting a midpoint gear between two that I don’t seem to have. I reached half way and thought, "this isn’t so bad compared to last time I did it" – aahh, the benefit of doing a 50 mile TT perhaps! My friend went past me just after the turnaround point and I know she is a stronger biker so my new aim was to try to keep her in my sight. After a couple of turns of cat and mouse I decided to sit up and ease off, which meant going slightly slower than I could have, but it was taking up too much energy trying to overtake my friend and another bloke only to be overtaken again and I couldn’t quite break away completely. I kept a legal distance but never took my eyes off her. I did some overtaking on the climb after the turn off at Corfe and was pleased I was still feeling good as I blew up here in 2005.
T2: not the best although I was 7th and only 6 seconds off the fastest but still room to improve. Oh yes, nearly forgot, don’t try to run towards the finish line when just starting out on the run, ESPECIALLY when Scott is stood right there – leaves you open to serious amounts of ribbing! (Scott, you were very restrained!)
Set off on the run with my friend about 10 metres or so ahead of me, and settled into a good pace. Got to the climb and she was still just in front – she was trying to run up, I decided to conserve energy and power walk, which was just as quick. Glad it wasn’t a scorching day as I feared that there might be some snakes out basking in the sun on Ballard Down although I kept telling myself that preceding runners would have scarred them off. (I have a bad snake phobia.) I was amazed at how good I was feeling and even more surprised that I was still in contact with my friend as she always annihilates me at running - I think she was equally shocked. Saw a slow worm or something similar wiggling across the road, yelped (it’s near enough a snake) but didn’t do my usual freak out, thank goodness. I was expecting (a) my friend to surge away from me at any point (b) me to blow up spectacularly but despite her little digs, I managed to keep her in my sight the whole run and finished just behind her. We both agreed afterwards that we benefited from spurring each other on. We both raced well and were pleased for each other’s results. I was really chuffed that I had such a good run as in my last two races here I’ve not run well at all so I wanted to conquer it this time. Perhaps having to hold back a bit on the bike did me good.
All in all, a good confidence boost. I still don’t believe my swim as this year my swim training in the pool has been a constant struggle and I can’t believe I kept up with my friend over the run as she usually beats my by at least 2 mins over this kind of distance. I’m sure she’ll thrash me again next race however! My biking has now become my weakest link which confirms what I have been feeling this year so obviously the bike sessions I have been doing need tweaking. Back to the drawing board – any advice would be much appreciated.
Thanks to all of you for your support and cheering – a good team day out at the seaside!

Claire’s version of events:-

Swanage Tri - 12 Aug 07
Turning up to a race and having nearly the whole team there is fantastic (especially when they provide gels, which I'd run out of). It prevented me from getting nervous but maybe I didn't take the whole thing particularly seriously.....It meant I had a bad day at the office and my first bad race of the season.
The swim started and I tried to stay with Lou without success. I then tried to get into a rhythm but didn't seem to have anything in my arms, and was stuck in no man's land with no one to draft off. Reaching the turn round point, I plunged back in, only to encounter some wayward swimmers coming the wrong way. One bump on the head later and I was heading for the beach.
Out onto the bike, which somewhat surprisingly, I really enjoyed. It felt faster and easier than the year before. I even over took people, a first for me! However, a slightly more conservative approach probably would have been a good idea.
The wheels fell off on the run, it really hurt. I managed to overtake people on the downhill, only to be re-overtaken on the uphill. I was very pleased to finish. All I can say is that it was an 'interesting' experience: a slower time then last year by 2mins but 6mins faster on the bike!
My favourite part of the whole day was the team brunch at Dave and Sally's. Thank you both for the food and water: a brilliant end to an 'interesting' day.

Wednesday 8th August 2007
Bryce's Beach Blast

A dreadful first 5k run mainly caused by 3 or 4 days working in the heat left me running pretty empty although I still loitered around my 20 minute ish pace I expect off the bike (minimum) at Hamburg.
I think I hit the water in about 30th place which with my expectations was terrible.
That said I got to work in the water pretty sharpish with my only mistake being that since Roger was making us race into the low sun, sighting was nigh on impossible – I never went as hard as my form currently could.
Either way I got out of the water in about 16th so I removed some 15 swimmers along the way from the equation.
The 400m final sand sprint was always going to suit my background so I gained another place and nearly had 2 more. That put my 15th overall.
Not great but fulfilled my training aims.

Sunday 5th August 2007
London Triathlon (Sprint)

With London now being the biggest triathlon on the planet - over 12,000 competitors with about 10,000 finishers Sarah decided that it was time to go back and have a play at the Excel again.

London Sprint, 750m swim, 21K bike and 5.2K run

This was the event that inspired me back in 2003 to take up triathlons. Well to be exact it was the result of a few drinkies with some friends on holiday, as the challenge for the following year! And look where that's got me! (Not likely to make the same mistake now I'm hardly drinking!!!)

The trip up to London was longer than expected. I was overtaking and missed my junction, so ended up going through the city! Having arrived getting on for an hour later than I hoped, but no problem as I always leave stacks of time for this event, I then went through the checks on Gnasher. Needed to pump up the tyres, but oh no, I had managed to break the valve off the inner tube, so new tube required. Not to worry, I of course had a spare.

Racked Gnasher, set up all transition, and refreshed my mind on all the ins and outs, no changes there. The temperature had been rising quite quickly all day, which I was a little concerned at. I don't like the heat! My wave which was the largest of the day, 466 competitors - yikes, wasn't off until 2:30. They were running spot on time which is very impressive for the worlds largest triathlon.

They kept us indoors in the holding pen for swimmers, until the last possible moment, as they said it was far too hot outside! I left pulling my wetsuit on until the last possible second. Stepping outside, the heat hit me. 27 degrees, now that is hot. The docks looked so inviting and I couldn't wait to get in. Swimming over to the start I felt my chip was loose, tightened it again before setting off again, only for it to come off! I was a little upset at the thought of not getting official times and of course having to pay for it. Luckily I saw it floating away from me. So I grabbed it, put it on again and hoped for the best.

I got in a great position for the swim. More to the far side, only one row in front of me and 5 behind, in places there must have been 12 deep! The swim was good, quicker than last year. Lots of pushing and kicking at the start, but I kept my mind focused. I was 46th out of the water, which for me is fantastic for open water. T1, again nice and quick. Bike, this was hot and I was finding the heat. Did lots of overtaking, but I was wave 2, so had no idea who I was overtaking. I was taken twice, not good. T2, good again and quicker than last year. The crowds for the run were great, lots of support. Only one cold shower, which was bit of a blow. Worked hard and again lots of over taking and again I was passed once. Best sprint over the line ever for me I think, to lots of cheering and even yelps from the crowd, I was of course smiling and loving every moment of this! Perhaps I am a bit of a how off after all, playing to the crowds!!!

Ended up 11th which was better than last year. Swim 14:41, T1 02:44, Bike 41:43, T2 1:22, Run 24:20, total time 01:24:48 The bike leg let me down, no excuses, just hot and didn't, couldn't make use of the couple who over took me to fire me up! I was already burning up in the heat! But what a great race, roll on 2008, I need top 10 position!

Sunday 5th August 2007
BJW 50 mile TT

Hi all

Set the alarm for 4:25am this morning, now I know why I don't do TT's every weekend.

Arrived at the start line for a 6:02 start only to find that number 1 hadn't arrived so I was first man off ready to be chased by the rest of the field. I managed to keep out in front until mile 28 when numbers 5 & 6 came past me. They might as well have been riding a tandem as they were so close to each other. Where are the draft busters when you need them!!!! Rider No 6 disappeared up the road but managed to hold onto rider No 5 & had a good tussle with him all the way to the finish.

I crossed the finish line & looked down at the computer & noticed that I had done a personal best which I'm very happy about. I didn't just knock seconds off, but I managed to knock 1min & 4secs off.

Total riding time 2:13:24
Av speed 22.6mph
max speed 32.2

Max HR 178
Av HR 161
First 10 miles AV 162, second 10 miles 160, third 154, fourth 163 & fifth 160.

Gra

Sunday 5th August 2007
Lou's week

Not to be outdone by Bryce - here is what Lou has been up to.

This weeks events:

Today: same 50 mile TT as Gra did, on some appalling road surfaces!

Got up at 4.10am (ouch) which even the cat looked disgruntled about. Third attempt to ride a 50 this year and had several moments when I wondered why I bother. I find time trials intimidating and demoralising but am making myself do more in the hope that one-day I might improve, and I know that they’re good for me. Got laughed at before the start as I had 2 bottles on my bike and a bar – I just told the person that I was planning to be out a long time (which I was but I did manage to top up my suntan)! After a bit of a monster week of training & racing, including a 17 mile run on Friday, I wasn’t sure what the legs would be like so I decided to ride conservatively to start and then pick it up at the finish. Fine in theory but by the last 10 miles, it was a matter of just keeping going as I was thoroughly fed up, tired, and had mentally given up. I was glad I had my bar, as I needed it, suddenly realising that breakfast was an awfully long time ago – should have had it before the start instead of faffing around during the race. Could have done better if I hadn’t let my head get the better of my legs at times. .Finished in 2:36:05 – a bit disappointed that I didn’t go under the 2:30 mark but then someone did say at the end that it isn’t a fast course, which encouraged me slightly (and I originally thought I might have been closer to 2:45). However, I have a long way to go before I am good enough to join the ranks of pointy helmet and skinsuit wearers!

Wednesday 01/08/07: Bournemouth Aquathlon (750m S / 8k run)

Well, going from the Worlds where I had the best swim of my life, I went to this race where I had probably the worst swim I have ever done (apart from my sea swim this afternoon)!

I positioned myself to the right of the pack, to allow for the wind and tide to drift me leftwards towards the first buoy. It soon became apparent that this was futile as the water level was low enough to wade through, which most people did at a pace that was the same as my attempted swim efforts. (lesson 1: learn how to dolphin dive properly rather than my pathetic attempt) I found myself at the back of the pack and wider than I needed to be as the benefits of any tidal drift were lost over the waders. The first buoy was hidden by a mass of bodies, which I spent the rest of the swim trying to overtake. After an equally difficult exit from the water, I tried making up some time on the run out and back into the water. With heart and lungs going to the max, I overtook one or two people, before getting in and doing it all again. Swallowed a good amount of water and started retching – nice! Have to say I didn’t feel too good at this point. Annoyed with myself for botching up the swim so far and being way further back than I potentially should/could have been, I tried upping the pace. I managed to get a better line coming back to shore the second time, and was glad to get out of the water.

My transition was not the slickest I have ever done either as I fumbled with my wetsuit and shoes.

I had no major expectations on the run, other than to get round it as my legs started the day feeling heavy after doing a rare 10 mile TT the previous evening – good training for running on tired legs. My legs ended up not being a problem and I got a good pace going - it was my breathing that limited me and I spent the whole run feeling that I couldn’t get any air into my lungs. Running up the hill to the BIC the second time got me retching again from the salt water: –" please don’t let me puke in front of all these happy holidaymakers" I thought to myself. Managed to overcome that and continued uneventfully. I got overtaken by a very nice chap right near the end as the run joins the sand. He then seemed to slow down so I thought I could catch him. When he realised this, he started sprinting and I thought ok, fair enough, off you go but no, he slowed for me to join him and we ended up having a sprint finish on the sand. Don’t really remember the end bit too well other than I was going hard but he beat me. He did tell me after it was a male ego thing. Finished gasping, only to hear Scott say " I can’t believe you let him beat you!" which apparently is a sackable offence!

I then committed another, probably sackable, offence as I merrily tucked into some chips my friend treated me to. The look on Bryce’s face was quality: not sure if it was horror or envy. Now you understand I would not have normally indulged in such "sinful" food but it would have been rude to leave them after being treated!

So, a few more things to add to the ever growing list of things I need to improve on, and a few more to add to the lessons learnt list. A good race though and I’m glad I did it –

I feel that I spend the whole winter looking forward to racing, then the summer comes and goes and the season is over before you realise, with all those intentions of time trialling every week waiting to be fulfilled another year. It is safe to say, however, that I won’t be targeting sprint races next year!

04/08/2007
Bryce's Mid Season Update

29/7/7 EDCA 10 mile TT:
My July test. 380 watt average puts me where I was 2 weeks out from Strathclyde performance wise. Not the greatest ride from but still gives me 2 weeks more in hand to be at least as good as I was before although I suspect I’m capable of well over over 400 purely since I had to cut my first peak short of full development to be able to get a second peak in for Hamburg. Not a brilliant placing but 9th was solid (if unspectacular). On course.

Wednesday 1/8/7 Beach Duathlon Sprint race 3 (375m/4k):
Purely a race pressure exercise to tidy up my T1 which can be erratic. No problems here although the design of the course would not allow me to hold back on the run (that and the fact I have always found the running so painful anyway that an ‘easy’ race run isn’t feasible). Ok swim, awful run (although I had been working the beach in the heat all day) but enough for 3rd which was ok.

Thursday 2/8/7 Moreton Kermesse 10.
A hard pace set all night meaning a race nearly 8 minutes faster than normal saw a lot of riders dropped. It was a bit of a triathletes turn out with myself, Chris Chamberlain, Harry Wiltshire, Austin Mills and others all doing their bit at trying to get away. I was happoer with knackered legs to go for it in the sprint with elbows out but a novice rider decided to take a poor line on the last corner splitting the field. I got towed upto the line all the way and came up fast taking 6th but by then 5 riders slipped off the front in front of the crash. I wasn’t willing to take too many risks so it was a solid training outing with my HR data showed I was teasing my threshold all the way which was what I was after.

Next week I’m going to do the beach duo again to refine T1 and get a race pace outing over 5k and then later in the weekend do a hilly road race in deep Dorset. I intend to keep racing until October 7th so occasionally have to stimulate with something a little longer to prolong what base I have left.

I won’t be at Swanage – I can get what I need from shorter sessions and in my honest opinion there is little to be gained in a race lasting an hour that I can’t get from more training or shorter races that I can recover from faster. I’m still maintaining twice a day quality sessions at the moment which I don’t intend to disturb unless I can help it.

Bryce.

Sunday 29th July 2007
Totton Triathlon

Nikki was working at this one, whilst Graham was racing;

Hi all

As Nikki was on Registration duties for this one we had an alarm call at 4:55am to be at Totton for 6am, so when I racked my bike I was only the 6th person to have done so. I had an hour & a half to kill before my swim time of 7:35am so I found a quite corner with a comfy chair & sat & watched the World go by.

The swim was another up, down & under affair as previously done at the Lymington Tri. The first 200mtrs was OK then had to get out, walk across to the other side of the pool & get back in to do it all again. The last 100mtrs started to get a bit congested so I decided not to fight a battle & just stayed where I was. I got out of the pool with a time of 6:01 with a 100mtr run to Transition.

Onto the bike course which can be described as lumpy in parts, leafy forest lanes with a few cattle grids, lots of ponies, a few cows & some donkeys. By this time the winner of the race had now passed me & had disappeared into the distance never to be seen again. I worked well on the bike with only one other guy overtaking me but I managed to keep him in sight for the rest of the way back to Transition. I measured the bike course as 15.5 miles on the computer with a average speed of 22.3.

Now into T2 & out onto the run & the guy who was in front of me most of the time on the bike course was now running behind me. Only one guy overtook me on the run & I have to admit that the legs didn't seemed to have a lot of speed in them but I was still running well. This was an out & back course with a couple of small rises, but nothing too serious.

Total time was 1:13:47

Swim - 6:27
Bike 41:45
Run 25:35

6th Overall (if I had been 33secs quicker I could've taken 3rd position - I must try harder next time)

and after roll-down, 1st in my age group

Gra

Sunday 22nd July 2007
British Heart Foundation Pier to Pier Swim

Graham went for a paddle!!

The British Heart Foundation run this race annually starting traditionally at Bournemouth Pier & finishing at Boscombe Pier. It is thought to be the longest off-shore charity swim in the UK at 1.4 miles (2.25Km).

The race preparation for this event was to do no training for the whole week following the race in France last weekend but before the swim there was a 10min ride on the land train from Boscombe Pier (choo, choo - here comes Thomas!!!!!). (They always say keep off your feet before the start of a race!!!!)

As for the swim, there was a bit of a mass bundle as per usual but soon got into a good stroke rhythm & just worked as hard as I could from one Pier to another. I got out, stopping the watch in 30:38 which isn't bad for an aging Triathlete, knocking 2:21 off of last year's time.

Sunday 14th July 2007
World Long Course Triathlon Championships, Lorient, France

Graham, Claire & Louise were on international duty at the World Long Course Triathlon Championships in Lorient, France.

For Graham it was his first main race following on from Ironman South Africa, it was Claire’s 2nd GB vest of the season having been out at the European Long Course Triathlon Championships and having been out assisting Team GB in Copenhagen it was now a chance for Louise to race for her Country.

Here are their respective accounts;

Graham.

These words have already been written but I too exceeded all my expectations so I am ecstatic with the way my race went & with my times.

The swim was a two lap course with a pontoon for an up, out & back in with a dive for the second lap. However, the start was with us all hanging onto the pontoon. It was the usual bun-fight but I very quickly settled down into a good rhythm as it was a good 600 to 800mtrs to the first buoy. The rest of the swim went well but it got a little bit busy at the end of the second lap as I was now catching & passing the wave before me.

The run from the lake into T1 then to the mount line at the end of T1, must've been a good half a mile in distance. However, my T1 was a steady change - socks on & food in pockets - then off to the mount line.

The bike course was a two lap affair which I clocked at 47.08 miles (a bit short, which was a shame), which included a hill start from the mount line & 30 to 40 speed bumps. The route followed the coast road which was fairly flat with just a few rises, but nothing too serious, but with a steeper hill at the turn-around point. The wind was very light on the first lap but it had noticeably picked up on the second lap heading out to the turn-around point.

Into T2 with another long run from dismount point to my rack position. Loaded up with gels & headed out onto the run course, which you already know was changed at the last minute to accommodate the disabled triathletes. This was a three lap run & the new course consisted of five climbs per lap. There were two aid stations & a sponge station. Going out towards the turn wasn't too bad because the wind was in your face which kept you cool but when you turned to head back it just felt like someone had turned the temperature up about 20 degrees. But throughout the three laps I felt strong & enjoyed the run because I was overtaking people & hardly anyone overtaking me.

Overall, I am a very happy bunny. I wanted to go under 5 hours. I also wanted to be in the top 10 of the GB age groupers & my times are as follows:-

Overall time - 4:34:16

Swim - 47:02
Bike - 2:10:41
Run - 1:30:44

T1 was 3:37 & T2 (no time recorded on the results)

I was 3rd in the GB age group, 24th out of 75 overall in my age group & 138th out of 587 competitors.

Claire.

Hope you're all well. Well done Sarah.

I'm sat in a cafe in Jersey on way back to UK.

I found the course much harder than Brasschatt, really croppy and petrol smelling in lake (making me feel sick...more on that later), really windy on 2nd lap of bike course and instead of running around the lake, which is flat and shaded, they changed the run course for the disabled athletes, and it was hilly and very hot....My shoulders burnt with sun tan lotion on, and I don't normally burn.

However, I am really happy with my result- I raced at the World Champs and was faster than Brasschatt (even though bike course was slightly short, apparently), as I was ill on Friday and Saturday and only managed to eat something on Sat evening.

Well done to Gra and Lou, brilliant performances...and to Nikki and Elliot who were great.

Looking forward to September and the Vitruvian,
when if I don't get under 5.30hrs I'm going back to Standard distance...maybe!

Happy Training to you all.

Louise.
It's me, it's late and just got back - nearly missed the ferry due to roadworks then torrential rain but we made it.

I actually did 5:08 - swim was 53:53 (PB - yippee, I'm a happy bunny, I exceeded all my expectations), bike was 2:25:18 (was 47 miles) and run was 1:42:27 (hot and about as flat as my backside, i.e. not very).

13th in my age group out of 20, 82 out of 160 females and only 29 mines behind the winner of my age group!

Off for some zzzzz's now -

Sunday 15th July 2007
Bath Sprint Distance Triathlon

Following on from the European triathlon championships Sarah continued her build up to the World Sprint Triathlon Championships by racing at Bath.

Bath has to be one of the best Tri's around locally.
Great organisation and superb venue.
The swim takes place in the 50m pool which is just fantastic. Cooler than your standard 25m pool. Swim went well; think I did 2 more lengths than I should. Queried it at the time, but no joy, not to worry!
The bike course has two very fast long downhill's which of course are followed by two very long steep climbs. Managed to nudge just over 40 mph down and then reached the heady speeds of 6 mph on the way up!
The run is again my ideal route. Off road and around the golf course and through the university campus.
I put in so much effort as I was desperate for a podium place having missed out on my last two events!
Swim 14:05, bike 55:44 and run 22:42. Total time 1:33:30,
1st in my a/g and 7 mins quicker than last year!

Friday 6th July 2007
World Commission of Sports and Science Cycling Conference

Prior to the start of the Tour de France, the World Commission of Science & Sports held a day’s conference in Canterbury.

Di & I attended and bumped into Bryce up there.

A number of topics were discussed including recovery strategies, TRIMPS (a way of assessing your workload), mathematical modelling for time trials and mountain finishes, theoretical mathematical modelling for performance in endurance sport and bike design.

As can be seen a lot of the day’s input was the appliance of science but the nuggets that came out of it were;

1.Lab testing – v – field based testing; although lab testing is a very good predictor given the controlled conditions, outdoor testing is more real due to muscle experience.

2.Cycling at a higher cadence is beneficial as it causes less muscle stress; less muscle stress equals more power.

3.To be proficient in a time trial you have to be highly efficient and be able to hold at least 400 watts for at least 1 hour.

4.Stay seated whilst climbing; standing increases power by 8 – 12% but causes 24% more frontal drag.

5.Whilst climbing maintain constant power and stay seated to maintain that power.

6. On the flat air resistance accounts for approx 90%, rolling resistance is under 10% and drive train/bearings resistance is less than 5%.

7.10 grammes of drag = 3 secs on a 40k TT or 1.3 watts.

8.I kilogramme of extra weight on an average uphill climb (8.7%) equates to 24 seconds lost.

9.A lenticular disc wheel and 90mm front wheel is the best option in reducing drag. Aero equipment can save at least 8% in time.

10.To run off the bike it is still better to have a 78º seat tube angle.

It was a good day’s conference with some topics to go away and think about, there was a whole bit on bunch sprint finishes that Bryce paid a great deal of attention to, whilst it shouldn’t feature in any age group triathlon, no doubt he will try it out at the Moreton events.

1st July 2007
European Triathlon Championships Copenhagen

Dave’s race report

Arrived in Copenhagen Thursday checked into great hotel..plenty of room for bike and tri
bits..overlooking Town Hall Square and race finish area. Three relaxing days of gentle sightseeing and race prep.

Race day. Nerves not helped by snapping off valve head of inner tube, but tyre was fully inflated and so decided to risk it.

At the pontoon facing down the canal with Scott's instruction in my head 'aim for Black Diamond(enormous iconic building) two right hand turns the head for big cranes two more right turns then head for home'. Buildings and cranes I can see buoys no. Hooter sound head down and sprint. Soon find myself leading wave. Opt for safety and slow down to allow someone else to lead me round. Tactic works, easy swim yet emerge second from water.

Scrappy T1 overrun my racking position then off on four lap bike course. Flat and technical with three dead turns each lap..fantastic support..able to pick out voices of Scott, Lou and Sally among what seemed like hundreds of GB supporters.

Another scrappy transition, overrun my racking position again (slow learner). This made me annoyed and I resolved to make up time on run. Enjoyed reeling in team mates and assorted Danes and Germans. Only one athlete overtook me and I seemed to get the pace about
right. Finished at Town Hall square and was able to get an espresso and Danish (pastry that is) within minutes.

Swim 20:03
T1 01:23
Bike 1:13:43
T2 01:11
Run 41:43
Total 2:18:13

10th overall and 1st Brit in my age category .job done. Big thanks to Scott efficient and humorous team manager... and bloody good coach.

Sarah’s Race Report

You might want to sit down with several cups of coffee before attempting to read this report. I have cut it down, believe it or not! I just had the most brilliant time!!!

I had been so looking forward to wearing my GB kit for the very first time. Training had gone well, no problems and generally very happy with my progress - still plenty of room for improvement, but then there always is with me. Tapering began much earlier than expected! 10 days before the race, I dropped my keys, bent down to pick them up, then ouch, my back!!! I knew immediately that this was more than just one of those twinges you get. Never hurt my back before, so it was a bit of a blow! Straight into physio and two treatments later feeling OKish.

Met up with Dave on the Friday morning to check out the bike course. Nobody really knew where they were going, but it was a great social event! I was of course able to make sure that all the gears etc worked on Gnasher and that everything was tightened up. More than you could say for one rider I saw! The one Team that was very noticeable was the Italians. They all looked so stylish in their matching blue kit, leggings and all. Quite an intimidating force. They really do know all about style!

Saturday was spent watching the Elites, and just how inspirational was that! I was just totally taken in by there determination, and to be so close to many of the greats was quite something. Not normally a star struck sort of person! It was just amazing to see so many top athletes that normally grace the 220 magazine at home actually in the flesh! In hind sight, spent far too much time on my feet, but I loved the whole atmosphere!

Race day soon came around. Nervous but excited I set off for the start. I had already swum with the Jelly Fish. My children got great pleasure from counting them, getting up to 8 in one search of the canal! So that wasn't a concern in my books.

Getting into the Canal off the pontoon was a relief; I just wanted to get the swim done! I had decided to go near the shore and swim slightly further to avoid the melee of swimmers. This worked, except I did almost miss the first buoy as I cut the corner off! Stopped by a canoeist who sent me back!

Out of the swim and up the ramp to T1. This was very slow, but out on the bike - terra firma at last.

This was 4 laps of a very flat un-inspiring course. Lots of GB support around the beginning and end of the laps, which was tremendous. I think I could have done with them further out on the course as well! Bike time was pretty horrendous.

T2 was fantastic, 2nd quickest I think, which I was thrilled with.

Had a good run, again loads of support which lifted me. The run was odd with the Marshalls being a little vague with directions, I was sent the wrong way, not that it cost me a podium position though!

I was so excited to see the finish.

Scott, David, the children, my parents and many other supports were cheering us all on. I grabbed a flag from Scott, OK, I was able to take a flag from Scott as my speed wasn't that great, and run over the line grinning like a Cheshire cat!

My overall time was 02:44:27, splits 29:34 swim, 1:24:22 bike and 47:32 run. My second quickest time, oh, that was the second time I'd done that distance! Upon reflection I need to train a lot harder, I am capable of more.

I had the most fantastic massage afterwards from Lou. My legs felt better than when I had started the race!!! Never had one of these before, but now I'll always try and get a pre and post massage done. Thank you Lou!

I must also put in a huge thank you to our Team Manager. He was always very calm and ultra organised as you'd expect from Scott! Breakfast was put on nice an early for us on race day, which was a big help. So thank you. Roll on the Worlds, I have a lot of work to put in, but I'm so looking forward to the Sprint Distance. I also think it's fair to say that I've now been bitten by the bug for much larger competitions!

The only slight downer is that Gnasher and my suitcase have been lost somewhere! Still no news. Very worried about my bike, sure he'll turn up at some time!

Scott’s version of events;

Team Synergie were well represented at the European Triathlon Championships;
Dave Pratten & Sarah Wheeler were racing, Lou Gould was one of the team masseuses and I was having my second go at this team management lark.

I won’t dwell on the confusion within the local organizing committee but safe to say that I can’t remember a more shambolic event; two age groups were allocated the same numbers, the race briefing bore no resemblance to the actual race day events, the swim was short, the bike was long and was changed after the first lap whilst the athletes were on the course, a number of athletes were quite blatantly cheating and the officials were happy to turn a blind eye.

That said there was a great spirit amongst the team, the supporters were fantastic, the weather was ideal for fast racing.

Here is my “official” race report;

Over 350 athletes from 18 countries awoke to find almost perfect race conditions, the harbour swim was pan flat, there was little breeze and it was dry & warm. Team GB had 87 athletes start the race, the athletes having 65 friends and family out with them to help cheer them on and they provided some fantastic support being appreciative of the athlete’s efforts.

The organisers had things going pretty much to time so just before 8am the first group of athletes (18-39) made their way onto the pontoon, before dropping into the 15° water. This would be the first of four waves of athletes.

The swim was a rectangular shape with the athletes having a long swim of approximately 750m down the back straight, this helped split the competitors up a little and with about 80-90 athletes per wave the swim was never going to be a problem, other than the fact the waves were only five minutes apart.

This caused the issues on the bike course; a closed road 10k loop with three 180° “dead turns” per lap meant that with 350 athletes on the road packs formed very quickly, consequently drafting became a problem. As the race referee stated after the event with so many athletes on such a course it was difficult not to draft and as such there were no drafting violations handed out.

Team GB athletes tried to ensure that they did not impede anyone and tried to race within the rules, even pointing out to the on course draft busters where blatant, organised pack ride was taking place. This left a bitter taste.

The propensity of some athletes to cheat themselves and others also manifested itself on the run with athletes cutting the course by turning around once out the sight of marshals, unfortunately due to the fact there were no timing mats at the extremities of the run course there were no safety checks in place to stop this.

Despite these issues almost all the athletes appear to have enjoyed a good days racing in great conditions, they can take great pride in their personal performances and the fact they achieved them by racing hard and with integrity.

The technical aspects of the course caused a few problems with some of the team either sliding out on corners or getting bumped off their bikes by others riding in packs, that said they all climbed back on and completed the course. This gutsy resilience showed just how much the individual athlete wanted to do themselves proud and how they were determined not to let their team-mates down. Ian Wylie ended up running back to transition with his bike on his shoulder and never even considered cutting the corner but ran on the run course to make sure he completed the distance.

This intention to race hard was reinforced on the run with Chris Rhodes and Chris Standidge leading the charge in their age group, it will be scant consolation to him but Gary Gerrad was unfortunate to have the overall men’s winner in his age group whose overall time of 1.59 pushed Chris Rhodes down into second place overall.

Sophie Whitworth led the female team in a similar vein leading the run from start to finish, not only winning her age group but also winning the overall race.

The medalists were

18-19 Males Gold to Anthony Gritton,

25-29 Males Gold to Chris Rhodes, Silver to Chris Standidge.

30-34 Males Gold to Chris Stuart.

35-39 Males Gold to Andrew Fisher

40-44 Males Silver to Gary Gerrard

60-64 Male Bronze to Bill Shackcloth.

70-74 Silver to Peter Howard.

18-19 Female Gold to Abbey Norman

35-39 Female Gold to Sophie Whitworth, overall female race winner.
Bronze to Jill Cliff.

50-54 Female Bronze to Sue Hudson

60-64 female Silver to Carol Killick

The medalists always get the glory but as well as the 13 athletes who took podium slots Team GB also had 15 athletes taking Top 5 places and 18 athletes showing within the Top 10. Overall 46 GB athletes out of the 87 starters going Top 10.

Team GB raced with integrity putting in some great personal performances and giving their all for their team-mates. They did themselves and their Country proud and were fantastic ambassadors for British Triathlon.

26/06/2007
Bryce's Midweek Meanderings

Iwas on my mid season break last week so only did two events (and only for training).

DHC 32 mile road race:
Decided to sit in the bunch and not go in any break unless it numbered 4 or greater. As it was several pairings disappeared up the road and I couldn’t mark everyone. In the end the breaks stayed clear and I won the uphill bunch sprint of those that were left.

Canford Aquathlon: (note, running was involved).
I’d taken a couple of weeks off running to let the last of the bike crash niggles heal up and this was my first one back. It was a modest field and my 400 swim/ 5k trail run effort was slightly more interesting when it turned out later I’d been pulled out of the swim two lengths early so ran through the finish line, dove back into the pool, and then legged it back to the finish area. I was first overall but I was only here to train so I did not go any harder than I had to (although my legs are still letting me feel it).

I seem to still be enjoying my best palmeres’ this year with a solid string of top placings and PB’s which always keeps me happy.

Sunday 23rd June 2007
European Long Course Triathlon Championships - Brasschaat Belgium

Claire was out at this as part of Team GB,finishing in about 5.44 which placed her 6th in her age group.

Her is her race report:

Wow! Amazing.

Graham's Last couple of events

BJW 10 Mile TT - 16th June 2007

I was looking at this event as a test to see how hard I could really push myself so had Friday off, missed the swim set on Saturday morning so went into it reasonably fresh.

Warmed up on the turbo for 20min before my start time of 3:29pm.

The course is a bit of a drag strip with a good mile from the start before reaching the A303 heading east up to a roundabout & then return but missing the hill that you came down from the start.

Not a bad start down the hill, reaching 37mph, then it was balls to the wall all the way up to the roundabout, being passed & pulled along by artics, caravans & all sorts. I managed to negotiate the roundabout without any problems. The return leg was a little bit harder with a couple of rises that seem to slow you down a bit but I worked hard throughout & couldn't quite believe it when I crossed the line to see that I had done a 23:05, which was unheard of in my time trialling life.

Average speed was 26.2mph (sorry Scott, no cadence, no heart rate, no wattage, just sore legs!!!).

Puddletown Plod 20K - 10th June 2007

Warm up was a 2hr 20min bike ride to the event, consisting of riding from Verwood to Puddletown & then doing a reccie of the course as I've never done this event before.

After my reccie my original target time of 1hr 20min had gone out the window.

The course was a 300mtr uphill start then with 3K downhill with a 14K loop which was very undulating & 3Km back up the hill to the finish.

The start time was 10:30 & the temperature now was high 70s, low 80s (a little bit on the toasty side but good training for Lorient).

The first 10K went OK which I did in 42mins so that put me on to a 1:24 but with the uphill finish & the heat taking its toll in the second half my final time was 1:25:22 & came in 20th, so not a bad day at the office.

Saturday 16th June 2007
BJW 10 TT

Bryce was out at the BJW 10

Ah, the last of the performance barriers to break. The sub 40 10k went 3 years ago, the sub 6 swim 2. This was the only one left.

Air density being what it is, you work your rear off all season long only to find the better you get the less return for your work you actually get.

In this case I’d need to be able to hold 29mph for 20 minutes and this particular event had allowed me to obtain my 10m PB for the last few years.

It was also the last point of my peak phase.

I’d had my 3 weeks of glory, (“get your coat love, the party’s over”).

The weather (I felt) was awful and I felt like Mother Nature was really trying to shaft me at the last hurdle.

I’d done the work but the breeze was stiff (although fortunately not in a totally poor direction). Still having been out on the course and watching a few riders I realised whilst not great it wasn’t that bad either and I had a chance.

I got going, had a clear turn and with my 2 mile to go marker I knew I was going to break it but it was a question of by how much.

In the end I hit the line in 20:46 (my clock says 20:44 !!!!!!) for a comfortable lowering of my PB again.

Putting it in perspective 15 seconds at 29mph is a fair distance. It’s almost heartbreaking when I realise I’ve probably had an increase this year of power by an estimation of about 10-15% and the return has been a 15 second improvement for it.

This isn’t the whole story.

I wasn’t exactly happy with my performance and this was a first class job of how I’d rather not race. Lining up for the start I was so worried about actually cutting the barrier that for the first half I was continually backing off in fear that the legs wouldn’t take it. I felt that unlike the Tri the other week when I raced like I had nothing to lose, here I rode like a rabbit caught in the headlights. As a result, even though the meter disagrees, I don’t think I was at my best here.

Outward leg (5.5 miles): 389 watts.
Return leg (4.5 miles): 404 watts.
Average Normalized Power: 397 watts
Average cadence: 93rpm.
Avg HR: 185bpm.
Max HR: 195bpm.
Having crunched the numbers and looked at last week I was at about the right average (and probably improved again by a couple of watts). The difference between the two outbound/inbound legs is too great and needs to be narrowed. MY HR was high but this probably had as much to do with my state of mind on the day. Being 3w short of the 400 barrier is an irritation too ! The graph showed I paced perfectly with my peak 2, 5, and 10 minutes at the end of the ride. The meter says I did it right. My instincts say otherwise.
Still, at least I got the time making me a seeded ‘A’ rider for the next 2 years. I am going to have one more try at this (on the sly) soon as I still think if I rode the way I normally do and would be willing to gamble, I’d gain more. I hate racing defensively………

Wednesday 13th June 2007
Dorney Lake biathlon: 1.5k swim / 10k run

I tried keeping it short!

Lou gets wet & wild or fast & frantic or something.

I ventured further a field again last Wednesday evening to take part in the above race, organised by F3 events.
It seemed like a good idea months ago when I was looking through the BTA handbook planning some races but by Tuesday, I was questioning my sanity – a bit of a trek for a midweek race.

I arrived with plenty of time and had a mooch around, taking in the fantastic location, the home of the 2012 Olympic rowing events. I watched a couple of crews practising and thought how much more appealing rowing seemed than doing a 10k run.

The evening started with a sprint race then our longer one. It was all very casual and low key with a small field of athletes but very friendly and relaxed.

After a very brief warm up we were off with the usual sprint start. The speed merchants left me but I managed to find some feet to follow. The water was very clean, a bluey-green rather than murky brown, but with quite a lot of reed type vegetation growing up from the bottom.
Now I have an inherent dislike for anything weedy so found this a bit off-putting initially but I managed not to freak out, even when I got some wrapped round my hand and across my face. "It’s only weed and it can’t hurt me" I try to keep telling myself.

Such a wuss!

The course was 2 laps and by half way through the first my right shoulder felt like it had been ripped from the socket - must do a longer warm up next time. Settled down into a rhythm and my shoulder eased. Picked up "speed" on the return leg of the first lap and by the second lap I was enjoying the swim, including the reedy weed. Found a different pair of feet to follow but they were too slow so set my target for the person ahead. Didn’t quite ever manage to catch them but it made me work harder.

Out onto the dreaded 10k run. I hate 10ks (along with weed!) so need to do more of them. Settled into a reasonable pace and felt ok, dodging the swan deposits on the path. An Aussie girl was just ahead of me so I worked to catch her and ran with her for most of the first 2k, leaving her at the turn point. With such a small field there weren’t many people to chase down, especially as they were all so far ahead, so I just focused on keeping my pace. I kept looking at my HR monitor, which would not shift above 162 bpm. It should be over 172 for a 10k but I couldn’t seem to push it any harder.
Either my monitor was doing one of its typical refusing to play during a race or my legs were sluggish, although they had no reason to be.

Onto the 2nd lap and my right hamstring started cramping so I changed my stride and it seemed to ease. Picked up a bit of grit in my shoe at the 4th turnpoint which exfoliated a nice piece of skin off my foot. Otherwise, I seemed to have solved the problem of the rubbing race shoe on my heel. By the 8k point, I had put more time into the Aussie girl (sorry, nothing personal!) and I pushed it to the finish. No podium placing this time with such slow times but a good training session which also confirmed that my running (and swimming) needs an injection of speed.

Sunday 10th June 2007
Arundel Triathlon

Arundel Tri - Standard-ish Distance - 800m swim, 40km cycle, 10km run (also featuring a sprint distance).
Claire Fraser.

As soon as I could I left the work function on Sat night, out the door and straight to bed...

Unfortunately that was at a little after midnight and I had to be on the start line at Arundel Tri at 8am; one day race prep will go according to 'the plan'!

The day dawned and it looked like it was going to be another hot one.

The swim was in an open air 25m pool, with competitors being set off at staggered times. I really wasn't feeling up for racing and waited around in the line for my start time, chatting to people. Somewhat surprisingly they were running early. I however, stalled so much that I actually managed to one of the last people in the standard distance tri to get in the water. This allowed me not to be too pressured during the race but also meant there I was often left in no-mans land, with no one to try and catch.

The swim felt OK, although it was hard to gauge how fast to go. I chased a few guys, who mainly dropped me but it held my focus. The sprint distance tri began as we left the pool.

T1 was pretty slick but I was feeling a bit thirsty.

Starting out on the bike I drank a lot of water, and began to feel better. That is until I hit the hill. This was one of those never ending ones. I focused on the long, snaking line of cyclists in front of me, slowly making their way up.
A female, who must have been Bryce in drag, flew past me like I was going backwards but I knew I had two laps of the bike course to negotiate!
A few men also went past but I had a hunch that I'd be seeing the guy in black and white again. He'd over taken but couldn't quite get away. The second half of the course is best described as undulating. I couldn't find any sort of rhythm to get into.
The hill was less traumatic on the second lap but just as long. I took the chance to raise the pace a bit and caught the guy in black and white, which gave me a bit of a lift. However, my legs were tired.
T2 was good but the weather was hotting up and the run had been billed as tough. 'Only the run to go, how hard can it be?', I thought. Oh, ignorance is bliss!
The run took me out over a bridge and through some nice parkland. We received some encouragement from a guy who was stood at the bottom of the hill....more hills! I ran up overtaking some people, who were unfortunately in the sprint race. Reaching the drinks station, those doing the 10km were directed onwards and upwards. I think the 5k-ers were directed straight back down again, lucky things. I didn't hang around to find out, however I'm afraid this hill got the better of me and I walked a bit. The route took us up to the trig point where we turned back around to the water station, where we were directed left.
The guy at the water station, said 'One down, two to go'. I really hoped he wasn't talking about hills. He was, it was traumatic. I was overtaken by one guy but l was also managing to increase the gap between me and the guy in black and white.
Finally I was back at the water station and it was pretty much all down hill from there. Suddenly there were lots of people around, those in the sprint race, boy did they look fresh!
The finish line caught a few people out, a lot closer than anticipated which put paid to fast finishes.
I finished in 2.33.33 (69th overall, 8/19 females) - swim 14.59 (16th overall, 3rd female I think), bike 1.23.15 (77th overall) and run 55.19 (70th overall).
Not a great result, however, I have never left so strong and full of energy after a standard distance. I would actually love to do Bournemouth now, because I should smash my pb...the run and bike are flat! However, its not good race prep for the Worlds, so I won't (see Scott I do listen)!
In Summary: a tough little race in beautiful surroundings. I'd like to go back next year and see how I could do without tired legs!

Sunday 10th June 2007
Shropshire Triathlon (World Qualifier)

Shropshire Tri - Standard Distance
Sarah Wheeler

I tried last year to raise my game and play with the bigger girls, but due to the atrocious weather it was changed to a Duathlon. With Copenhagen on the horizon, I needed to do a Standard Distance, just to know what to expect!

The lake at Ellesmere looked so beautiful, such a vibrant green!!! Don't drink the water I was told so many times on Saturday! Apparently there was more algae than there had been for many years. The Environment Agency warned that Blue Algae was 'high' - whatever that means! Was it safe? It was so hot, just hoped it wouldn't be so bad on Sunday.

I'm glad to say that Sunday was a much cooler day, quite over cast. Again more warnings about not drinking the water! Yes I know!!! Our wave was called to warm-up, if you could call it that in such a small space of water. Head under, 2 large gulps of water - oh dear!!! Like a child, I had done exactly what I was told not to do! Oh well!! I needed to swim well, after Redditch. And I'm glad to say it all went to plan, I left the water with a huge smile, despite drinking more of that lovely lake for good measures.

T1 was OK, struggled slightly removing my wet suit over my timing chip. But no real problems.

Out on the bike, in less than 200m by bike computer jumped ship onto the road! What should I do, £45 worth of equipment!!! Leave it, you're in a race!!! There were no other women to be seen, which of course led me to believe I had been last out of the water - oh dear! It was a good 15 mins before I was overtaken by a woman, quite a novelty for me on the bike! Then 2, 4, and 8 in total passed me! Good news I wasn't last out of the swim - but what was I playing at? Angry now, and I pedal for dear life, overtaking those that had passed me and more besides! A few did escape me though!

T2 was good and out on the run.

Sun starting to come out, and getting hotter. Start to overtake a few more girls again - how good is this? then over taken by another H - not good news. She is very strong and I knew I had no chance of catching her - but I won't give up! The run was rather hilly, but I was feeling sooo good! I couldn't believe my eyes as there on the next bend was the H that over took me 15 mins earlier. But this wasn't fair. She had cramp in her calf, and was rubbing it like mad. I did feel sorry for her, she was a much stronger runner than me - but all's fair in love and war!!! So off I sped.

This was such a long 10K, but I kept to my timings on each K marker. I have never felt so relieved to know I was just 200m from the finish. 2 men in front of me, and the crowd behind me I and I passed them both, you should have seen my smile!

It was just such a fantastic race for me. I set out to do 2:50 and ended up 2:38. Not a great time for my age group, but a PB for me and I loved it!

As I had consumed rather a lot of the lake, I though it was the safest option to have a whisky and Drambuie just in case there were any nasty bugs in me. It worked I'm glad to say as no problems!!!

I am really looking forward to Copenhagen now, I feel I can wear the GB Kit now with some pride! The only down side, no podium place, first time this year! Moving out of my comfort zone - about time to!

(Scott’s note - there were 38 of the 95 athletes that are heading out to Copenhagen racing at the Shropshire qualifier; 20 finished in the top 10, 12 qualified for the Worlds in Hamburg, 9 took podium places and three of those won their respective Age Groups.
Sarah had 4 Copenhagen team-mates racing in her wave and their times varied from 2.19.34 to 2.49.27.
Looking at the times posted you can see the step in Age Group times, with a lot of athletes really starting to travel pretty fast.)

Saturday 9th June 2007
TLI Time Trial

TLI Rest of UK TT champs.
Bryce Dyer

On a last minute whim I decided to pop up the road to Wiltshire and enter on the line for the 17km sporting course TT champs. With one week left of peak form before I have to abandon to go back to building for the second peak later in the year at the tri worlds, it was a case of just trying to win anything at this stage with any good form I have. I also wanted to shock the legs since this Saturday is my season’s secondary objective and I wanted one more adaptation response before I go.

Traffic works had meant the published course was changed from a very lumpy course to something flatter but an arguably more technical.

Due to this change the shortness of time meant I had to choose between having a good warm up or driving round the course to make sure I’d seen it. With my track record I decided to drive the course. Probably wise.

Anyhoo, by the time I started I got to work quickly and decided to ride the 17km (11 miles ish) at 10 mile pace to see what happened. This tactic meant I lasted, well, about 9.5 miles before it got a bit untidy. Whereas ex national champion Glenn Longland was an exercise in smoothness and grace, my effort was one basically in panic and brute force. I struggled to handle myself round the windey course and to be honest I rode hard but not hard so that I’d ruin this weeks build up to Saturday.

I placed 3rd overall (losing 2nd to Glenn by 4 seconds – that stung !) and the top 5 guys all dumped a 3 minute cushion into the rest of the field so it wasn’t bad – just not my kind of course or prep. I handled myself like I was drunk on a bike.

Trophy and cash was nice though.

Still, there was some good news, I (using my tweaked bike fit) and held a whopping 392 watts for 26 minutes. That’s 5 minutes longer than I intend to be out this weekend and there was no drop off or change in average power output between 20 minutes elapsed and 26 which means I have a lot more to give. If I start putting out over 400 watts that’s getting into serious territory - current TT specialist national medallists are putting out between 420 and 450 watts (depending on size) and I’m still running and swimming as well………..

(Scott’s note: there has been an interesting article in this month’s British Association of Sport and Exercise Sciences about the wattage of Tour de France riders and the wattage they put out.
Top male professional cyclists have to be able to ride at approx. 6 watts/kg body weight for the Tour, bearing in mind that the projected triathlon velocities and wattages required for elite Olympians in London will be 6.5-7.5 watts/kg for 40 kilometres.
To bring this into some sort of context, Eddie Meckxx held a power output of 400 watts for the hour whilst attempting the hour record whereas Miguel Indurain did his hour attempt at 509.5 watts, covering 53k in the hour. However Lance Armstrong still hold the fastest speed recorded during a Tour time trial; 53.99km over a 58.5k distance.)

Applemore Road Race

Bryce had a ride in the Country;

This week I substituted one of my longer rides with a road race over slightly lumpier terrain over in Hampshire. Compared to the ‘everyman for himself’ at Moreton this was a different change of style both in terms of typography and psychology. The one downside to racing sprint Tri’s this year is that tactics don’t apply in the same way (you just go balls out) so I wanted to have the chance to try to satisfy other styles of racing to keep me amused.

It was a longer (than I’m used to) 35 mile course of rolling roads (5 loops) with police escorts, following cars and a peleton of about 60 riders from a mass start. The finish was uphill. A lot more teams here and not afraid to use appropriate tactics. My aims were to finish in the bunch and contest the bunch sprint. No breakaways or anything outrageous since I am doing my last prep event on Saturday to get ready for my fast TT rides as of next week*. I have 2 weeks to achieve this before I have to abandon and set up my second peak for the Tri worlds.

(*Note: By the way, I took a gamble earlier this week to alter my TT position into a steeper seat angle from what I had. I tried it once in training, putting out a whopping 430 watts for 5 minutes x5 (Vo2 interval set) and knew I’d made the right decision. I seem to be adjusting to different training stimuli faster than ever at the moment.)

We had a rolling start and the peleton got to work straight away with a few riders making an early break. I didn’t know many of the riders here (likewise, they didn’t know me). It was a little nervous which I found unnerving yet all seemed good handlers and a much higher standard of rider than Moreton. I only knew one rider (TT legend Glenn Longland) who I marked and knew would go for a long one if he had the legs so I chased him down twice (didn’t I say I was going to stay in the bunch?). On the second occasion I found myself in a break group of 5 which wasn’t the plan but we stuck it out for a while. On lap 3 we were caught but strangely the same group attacked again and this time I was sure the race would end up as a mass sprint so I dropped back from this second attempted break to save my legs then realising a few miles later I had probably made a mistake. I decided to go off on my own and bridge across but having already attacked twice I was being marked. I spent half a lap in no mans land trying to get into Glenn’s group at which point I decided that it was better to save my legs for Saturday (for reasons I’ll explain at the end) and dropped back again. The leaders respective teams then slowed the peleton down to make sure their men stayed away.

By the time the finish lap arrived we had brought back all the riders apart from the leading two and I used unconventional tactics to get a position to contest 3rd(I rode on the windward side knowing people would be happy to let me through since they could use me a shelter). The finish sprint was uphill on a rise and I was a little too far back and for the 2nd time recently chose too large gear to wind it up with. I think I was 8th overall in the end.

So why didn’t I continue to bridge up to the leaders instead opting to go back to the peleton ? The two riders that were in the lead are both high quality riders but racing in the regional TT champs I’m racing at on Saturday and would had to have worked hard last night to stay away. I decided to save my legs for then. I’ll bet they didn’t.

Sunday 3rd June 2007
Bala Midle Distance Triathlon

Bala will no doubt be bring back some memories for Julian & Graham, this time around it was Louise who went to Wales.

Race report – Bala Middle Distance Tri 3rd June 07
Short version: average swim, pathetic bike, good run
Long version: for Julian, to provide a break from daytime TV
Having done Weymouth middle distance tri for the last 3 years, I decided to venture further afield and try some new scenery. Following a 5 hour drive to Bala on Friday then onto our pleasant B&B approx 3 miles from Bala itself, we then drove round the bike course (poor Elliot).
Hilly, good scenery, nothing too technical other than a few descents that could be a bit dodgy if wet but otherwise a simple triangular course. The bike and run were both a bit short but what they lacked in miles, they made up for in hills.
Race day dawned and I arrived at transition with plenty of time – it was reassuring to find that I was not the only one faffing around (unusual for me) and debating what layering would be required.
There were lots of fit females, which would usually psyche me out, but I tried not to be intimidated!
The lake looked as flat as a pancake and very appealing and the forecast rain had not yet appeared. However, about an hour before race start, the wind picked up and the lake chopped up considerably. I had dipped my toe in the water on Friday to find the water at a reasonable temperature – deceptive. Where it suddenly deepened it was much colder – at least I was prepared for this. I got in for a warm up and froze. Same for everyone, I thought, and no colder than anything I’ve swum in before.
The swim was uneventful with no sight of the pike or perch which share the lake. It was another race where there was a definite 1st pack break and I ended up kind of in limbo. The feet I was following started veering off course to the right so I plodded on alone, noticing other athletes off course to my left also. My hands and feet were cold but once I got going, the water was ok.
T1 was reasonably slick. I decided to put my team jacket on for the bike as the weather looked like it was brewing (I turned out to be a bit warm but I’d rather be warm than cold). I was wearing my GB shorts to test them out for chaffing – they clashed horribly with my purple jacket but only one sheep I passed seemed to object. Don’t think I would have won any prizes for fashion though.
Out onto the bike, I seemed to have left my legs behind. I could not get my cadence up and it was one of those rides where you wonder if your brake is jammed on. There was a lot of climbing within the first 10 miles – normally I like climbing but I couldn’t find any power. Even going downhill required hard pedalling so I put it down to the wind. The wonderful scenery we had passed on Friday was obscured by low cloud and the greyness matched my mood.
At about the 15-mile mark, I saw Elliot parked with camera at the ready, which cheered me up a bit. He appeared randomly another couple of times during the course, although I don’t think he got another smile as I was generally grimacing.
By the time I had reached the return stretch, I was completely miserable, fed up with the wind, wondering if there was anyone actually left behind me, doubting my participation in the Worlds and resolving to revert to short stuff next year.
A mini peloton then passed me which annoyed me. Earlier on I had been impressed with the presence of a number of draftbusters. Where were they when most needed? About 10 minutes later one passed – I don’t know if he saw this pack but at least 8 people were given 2 minute penalties and 9 people were DQd for persistent drafting. Good. I struggled back to T2 and was glad to get off my bike.
A swift T2, and out onto the run.
Yippee – today was a day for run legs. I started smiling again and I felt really good. I debated whether to push it and run as hard as I could and see how far I got before blowing up (perhaps not the best tactics) or to keep going steady and finish well. Opted for the later. I passed several blokes and all was going well until I hit 5 miles. A horrible and familiar cramp suddenly hit my stomach. Oh no, Ironman Austria revisited. I slowed down, changed my stride and the feeling thankfully passed. I picked up again, shuffled up 2 stonking hills to the turnaround point, back down, up, then down again and so it continued to the end. I’ve never done a race where so many blokes said I looked good which I found highly amusing – kind of them!
An out and back course has its pros and cons. Initially, I was counting the females ahead of me even though I was trying not to but I managed to stop myself after the first few. On my return, I was surprised to see so many males and females behind me, which gave me a huge boost after the bike as I realised that perhaps I’m not quite so useless after all.
It was my best run out of my 4 middle distance races.
I finished in a time of 5 hrs and 10 minutes, 3rd in my age group.
Unfortunately we couldn’t hang around after, as we wanted to hit the roads before the traffic got too bad. Shame, as it was a friendly race in a lovely location.
And a special thank you to Elliot for all his support and encouragement (Sarah, you will be pleased to know that Elliot was rubbing it in on Saturday night how nice his glass of red was!).
My pre race objectives (how organised) had been to: (1) test my legs (2) test out my race shorts (3) assess nutrition intake (needs some tweaking)
I achieved what I set out to and learnt a lot from the race. A post race reflection on my bike leg was more positive – going into the race, I knew my biking is not where it should be as I have not managed to catch up on my missed winter miles so I should not have let myself be so defeated during the race. I do not know how much I can realistically expect to improve my legs within the next 6 weeks but I have renewed determination and focus and I will not give up trying.

(Scott's note - the females are really laying down the gauntlet this year, Louise, Claire & Sarah all took podium places this weekend. Guys are you going to step up to the mark?)

Sunday 3rd June 2007
The Long & The Short of it.....

Claire & Sarah were out racing this weekend.

Two weeks out from the European Long Course Triathlon Championships in Belgium & Claire was taking on the Weymouth Half Ironman Distance race – Weymouth was a shorter swim than she will have in Brasschaat but a longer bike ride and an equivalent run distance.

Di and I were down there for about 10 hours doing the race commentary so we saw Claire go through the pain of racing hard to get a great result.

What a rubbish week of race prep I've had - Wed night included a work function and an enforced lack of sleep (I got 2hrs), while Thu night's sleep was interrupted every few hours as I was on duty. I spent most of Sat on the M27, in traffic, as the police found a body and closed the road. I therefore, missed some training this week, and registration for Weymouth.

I was nervous that Roger wouldn't let me race but the whole team were brilliant.

Sun morning started at 4am at the Camp site, as Jake, Simon Kearnes' (GB Age Group Ironman and Shaun's nephew) son decided it was as good a time as any to wake up.

I managed to sort registration out but was listening to the race brief while putting on my wetsuit! Guess it stopped me being nervous about the race though.

Considering it was the first time in my wetsuit this year, first open water swim of the season and I hadn't warmed up, it went surprisingly well. Although I sneaked in a bit of breaststroke, I was out of T1 in about 38mins.

A quick run past Scott and Di shouting encouragement and I was out onto the bike.

The profile is nice and rolling. I didn't know the route so probably blasted more than I should have, chasing people. I tried to stay will a couple of girls but decided it was best to 'run' my own race, so let them go.

The weather, although overcast, started to heat up. I finished the bike in 3.05hrs - really pleased - not bad for a cr*p cyclist!

Out on the run and I decided to learn from last week (Plymouth 1/2 Marathon) and ease into it. I 'picked up' a really talkative South African called 'Ernest' who informed me that the run was 2 laps (told you my race prep was pump).

I dragged him around for the first lap and felt comfortable.

More encouragement from Scott and Di ensued as we went out onto the last lap.

We managed to overtake quite a few people, including one of the girls I'd decided not to chase on the bike, very satisfying. I felt really strong until about 10mins from the end, when Ernest returned the favour and pulled me around (1.58hr, including a Paula Radcliff style stop, tricky in a one piece tri suit)!

I finished in absolute pain and elation. I ran over to find Di to give her a very sweaty hug:

I had knocked an hour off my time from the New Forest 1/2 IM, and I came 2nd in my Age Group. Words can't express what it means.

What can I say guys?

Thanks for all your support, encouragement, beasting up hills and technical/tactical advice. You've all made this period - the first when I've actually trained properly - so much easier.

If I was in the Navy, I'd say 'The Team works' but I'm not, so I'll say I owe you all a beer!

Thank you.

Bring on Belgium and France - I'm ready.

(Scott’s note – Claire obviously had been busy and equally as obviously has “poor” admin as she was convinced she still had three weeks until the Europeans – with a half marathon last weekend and a Half Ironman race this weekend who knows what her taper will be like!! )

Now here is a different approach to Claire’s;

it is four weeks until Sarah races at the European Standard Distance Triathlon Championships in Copenhagen, a race held over a 1500m open water swim, a 40k (25 mile) flat bike course and a 10k (6 mile) flat run – so she did a 250m pool swim, a hilly 10 mile bike and a lumpy 3 mile run…..

This weekend I was supposed to be racing at Milton Keynes as this was a World Qualifier. However, having succeeded in Redditch I decided to just go out and have a bit of fun before Shropshire next week.

My ego was in need of a serious boost after my disappointing race at Redditch.

(Scott’s note – this was the “disappointing race where Sarah qualified for her 2nd Team GB vest of the season!!)

I went for the very short option at Colehill.

This was a 250m swim, 10 mile bike and 3 mile run. I was in the last wave - never been there before!

Only 6 of us and just one other girl.

3rd out of swim - 1st out of T1 only to be taken shortly afterwards by a chap!

But no sign of the other girls - phew!

Bike was smooth and kept my cadence high.

Caught up with a few from the previous wave and started over taking. This is always good for the moral!

Delighted with T2 and out on the run, this was my strongest discipline today. I just loved it!

Chose my crowd pleaser to start at 200m out, possibly a little more which is quite a distance for me! I ran for my life and still managed to put in an extra spurt 50m from the line.

This all gave me the desired result of 1st female overall in a time of 57:17.

Now looking forward to Shropshire, know I'll be well out of my depth, but looking to grab the opportunity with both hands and enjoy!

(Scott’s notes – another weekend of racing – another two podium results – job done!)

Sunday 27th May 2007
Plymouth Half Marathon

Claire went single discipline last weekend;

My work college and his father have run the Plymouth 1/2 Marathon together for years. Unfortunately, this year his father was diagnosed with lung cancer, so I was offered the entry. I thought it would be good for race prep.

Therefore, last Sunday I found myself driving to the Royal Citadel late on sat night. If you've never been its beautiful but very hilly.

Sunday morning dawned and it was very hot. This was a surprise, as according to all reports Plymouth should have been under water.
It did however; mean that some of the pain was alleviated by the strange sight of rather cross runners wrapped up in gloves, hats and helly hansens in sweltering conditions.

I had a race plan - I was going to run 8min miles, chasing the elusive 1.45hr. I'm feeling strong at the moment, and truly believe this is within my capabilities. My mistake was not taking into account the course profile - hills at almost every mile - and the weather.

I started well and felt fantastic at 6miles (48mins - a PB), then the 'proper' hills kicked in and at 9miles (1.12hrs) the wheels fell off. I struggled to the end, sweltering and what felt like forever climbing.

I finished in 1.54hrs (86th Senior Female out of 471), similar to my one and only other 1/2 marathon but disappointing, although this was only a 'C' race.

However, meeting my work colleague’s father at the end put it all into perspective...life really is too short.

I learnt a lot from this race. I can run at 8 min mile pace. I need a gel or equivalent at about 6miles (I only had water, as conditions were supposed to be cool). I am stronger and fitter than I've ever been but I still make mistakes.

Oh, and that none of it really matters, because at least we are all healthy enough to run, even if there are a few broken bones in the team at the moment.

Thursday 31st May 2007
Moreton Kermesse

Bryce was out playing with the cyclists again...

Another new bike, legs still a bit fried after a big block this week but a bit of a social race….
10 laps of pain, a well organised bunch and ending in the usual bunch sprint.
Sinbad then Bernie Shrosbee tried to lead his son out….. far too early, which meant I got deposited behind Greg with 400m still to go as I was about to be swarmed by a rabid group behind who knew my game well enough by now - I had to go for the long one.
I got pipped on the line by half a wheel but hung on for 2nd. Once again my ability to sprint then recover was in shortfall (much like last weekends tri) but I’ll sort that before I go to worlds.
My top speed was off as well as last year I was getting down the finish at 36mph whereas last night I was going at a tired 32. Still, all good training

Sunday 27th May 2007
National Sprint Champs Race Reports

I’ve had the day to think about this race for a bit. I often put down how I feel about a race before I find out the numbers and then compare the two. This process rarely marries the two up.
It had been a flawless 6 months of training until 3 weeks ago and after my bike crash it all went south. A week it happened I contracted a virus, lost 2 weeks swimming and then followed this up leading into this event by developing a cold which I didn’t take medication for as I was worried about failing a doping test if age groupers got pulled (this happened at the national TT champs the other week). My taper was toast and I’d pinned all season on a single strategy that whilst probably criticised by some was (I felt) my best chance for a result here. Unfortunately, losing the ability to swim 3 weeks out meant that I was basically relying on my ability to bike myself somewhere. My goals were for the event was to place inside top 8 in my age group irrespective of whether they wanted to go to Hamburg or not. If I didn’t, I had decided I wasn’t going to the worlds even if I was offered a place as a reserve. I wanted to qualify, outright (I turned down the Honolulu worlds for this very reason 2 years ago).

The event location was perfect, the weather was changeable, the course itself, confusing. A 1 lap swim and 1 lap run made sense but a 4 loop bike for the 20k (with little variety) saw little chance for me to put my plan into action. With a 100 people in each wave it didn’t take a lot of maths to work out the drafting zones would be heavily violated as well – I wasn’t best pleased. My bike handling wasn’t at its best and I was still a little twitchy from my crash. A road bike would have been better than what I was using over this style of course. I wasn’t feeling great. There was plenty to complain about.

Come the day I had a warm up and had the sensation I wanted to be somewhere else (I’ve come to recognise this as a good sign of normal pre race anxiety) and the water was freezing. I think Dave wasn’t fussed but I suffered like hell. I positioned myself on the far left of the start – I wanted a clean one. The gun goes and I got out and away but was struggling to see my own hand in the water and the whole thing felt wrong. I couldn’t cycle my arms fast enough and I was getting dropped from the lead group. It was a rectangular course but on the second side moving into the wind I got dropped from the 2nd group and it was getting worse – my upper body was fatiguing. It may have been the cold, OR the fact my wetsuit hadn’t seen use, OR that I’d lost too much swimming time but either way, it wasn’t going well. Luckily over 750m I managed to limit my losses to a point, got out of the water and immediately pulled over to remove my suit (having pre-checked the rather long run to T1). This has added time to my swim split but was a smart decision. My T1 having often been slow was flawless and going by the results was the fastest in the entire field.

The bike course was a series of undulations and sweeping descents that favoured someone with both balls and power, and whilst I would have preferred (due to the bike I had) a flat out drag strip, this was where I was going to make my race. My plan was to go at max (and I mean MAX) like I was doing a flat out stand alone TT. My handling wasn’t sharp and my turnarounds were awful but I was still moving well through the field. Sprint distance really is completely frantic.

T2 did not go as well as usual mainly due to my feet being numb and that I was ‘punch drunk’ so my time wasn’t great but I got out onto the run course. It was for this reason that on the weeks leading into this I’d decided not to use any nutrition for this race or to run the first 2k hard, but rather to settle myself irrespective of what was going on around me. Tactically this was not a good call but physically for me it was the best choice. I lost 2 places at the 2k point from the field (I opted not to look at their body markings) but lost no more.
It was at 3k elapsed that I’d noticed that I’d been holding a 50 metre gap to the next competitor for a while. With the 4k marker looming, the visibility provided at this point meant you could see everyone in front, the finish, and your options. The gap to this next athlete was now 30m and he turned his head to briefly. To me if someone looks once they’re taking stock, if they look twice they’re panicking. This guy looked once and maintained his pace probably assuming I was too far away and had settled for his result. At the time I’d decided I was too far away and should probably defend mine but what if he was my place in the team?

So, as it was, I decided to use my finishing sprint early, put it to the wall, and used this momentum on last little rise to slingshot myself onto his shoulder. Now I was really toast, stranded 300 odd meters from the line well into the red. I also realised from his markings he was in the same category. Under conventional wisdom I would have waited until the last 80m and then stuffed him (I was an ex 200m sprinter after all and I was sure I’d take him) but I had no idea who this guy was. It was at this point that I coincidentally started vomiting from my efforts.
Running and vomiting simultaneously was a first and (realising I was now in real trouble) decided to make the pass from 300m out. I was working to the strategy that if anyone gets passed, 9 times out 10 at this stage of a race they’ll stay there. What I didn’t expect however, was that a few seconds later he retook me. I can only assume he saw my leg marking or that I hadn’t taken enough distance out of him but either way my bluff was being called and by now I was still retching. We were down to 100m to go and it really was now a clichéd case of who wanted it most. With us both on the finishing carpet I went for what I knew would be my last shot and this time I got some daylight to take it (vomiting and retching all the way). I have never suffered post race like that at any race distance (including both IM and the Ballbuster).

Overall the race felt initially average but the last 1km was incredibly satisfying. I’d been in a bit of a spot but gave myself something to smile about. My GB worlds vest will be the last box to tick on my tri goals checklist I wrote down when I started out 5 years ago and 5th in my AG has to be a result. The swim was a disaster but at least I think I know why, and the run (whilst not exactly setting the world alight) was still decent going by my historical difficulties. My splits are as follows:
Bryce Dyer: 5th in AG
Swim 13:23
Bike 36:41
Run 20:06
Total Time 1:11:33

The Data.
The power meter shows I sustained a normalised power of 364 watts for the 36 minute leg. That’s at about my current threshold so I was on the money. Bearing in mind I ‘only’ held 343w at Dorchester Tri over a similar duration 3 weeks ago and you don’t have to be a genius to see I’m still improving. There is a caveat to this though – a rider on the hoods puts out more power than one in the aerobars so this may have stunted my result here at times but I doubt this accounts for my 20 odd watt improvement. That’s only 15 watts down from my 22 minute duration 10 mile TT 10 days ago. The taper must have worked.
My bike lap times when adjusted and isolated are roughly:
1 9 minutes at 357w.,
2 8:54 at 360w.
3 8:48 at 360w.
4 8:38 at 364w.
I couldn’t recover from my hill efforts fast enough (I will be doing some road races before the worlds to sort this) and I suspect that without my usual TT warm up I probably would have continued to get faster – I still think I need a 35 minute minimum bike warm up.
My swim was a disaster and the fact my biceps are achey today suggests my stroke quality must have been poor (why the hell would they ache ?). Whilst a controversial suggestion I wonder if I should go sleeveless suited in future and I need to get my sea ability up as well as get back into a swim club (rather than relying on my own sessions).
My run must have been ok. It wasn’t spectacular, but bearing in mind the fact I’d murdered myself on the bike, 20 minutes for 5k off the bike isn’t a bad return. Satisfied.
Lastly, being 5th in AG would I have been able to get a medal on a better day ? No. I would have needed to shed 2 minutes and over this distance it wouldn’t have come from the bike or the run. If my swim had gone better I still wouldn’t have saved that amount of time. I did the best race with what I had and a rewarding end to the proceedings knowing that I still can go (if not faster) than at least harder than most.

What next ? My pet project this year of going 20 minutes for a 10 mile time trial is next and I have 3 pre-prepared attempts over the next 3-4 weeks to do this (weather dependant). If I get that, all my seasons objectives will have been met. More good news – my triathlon bicycle technology thesis was passed and my MSc came through this weekend as well.
Bryce.

Here are Dave’s thoughts on the race:

I will spare you a description of the venue Bryce has covered that.

I felt good lining up in the water with the 100 odd in my wave which included all men aged 40 plus together with some team athletes. The water was fine temperature wise but looked decidedly iffy on the health front (the tell-tale grey foam suggested nitrate pollution at the very least and the heavy overnight rain had washed Strathclyde's streets and their contents into the water just in time for the race).

I was determined not to get caught in a bun fight so got my head down and sprinted the first 50m or so. I soon found myself tucked in behind the lead two and settled down to enjoy the rest of the swim. I exited the water in third place and had a reasonably smooth T1.

(Bryce’s note - It should be noted that Dave was the 3rd guy out of the water in his wave comprising 4 separate age groups and really was in a different time zone to most of the field.)

The bike wasn't so much fun, cold and lumpy and I never settled into a rhythm. T2 was a disaster my feet and hands were very cold and I struggled both to remove my bike shoes and to get my numb feet into running shoes.

The run was OK only one guy overtook me and he wasn't in my age group and I went past a few myself. Just as I caught sight of the finish from the other side of the lake with about 800m to go I heard the dreaded sound of footsteps behind me. I anticipated being overtaken but managed to hold my pursuer off to the finish.

I finished 8th in my current age group and 2nd in my qualification group for the World Champs in Vancouver 2008. So mission accomplished.

Sunday night saw the Scots inflict a significant defeat on the Auld Enemy when Bryce and I were unable to empty our plates at the local curry house (the nana breads were the size of bike wheels!)

(Bryce’s note – Yes, my capacity was halted once I spotted the Bombay mix on the table
next to us. I suggest foul play.)

Sunday 27th May 2007
National Sprint Championships, Motherwell, Scotland

This was the National Championship race for age group athletes, the elite and also formed part of the Elite Series.
Added to that was the fact the race was a double qualifier, with eight slots per age group for the 2007 World Triathlon Sprint Championships in Hamburg and six slots per age group for the 2008 World Triathlon Sprint Championships in Vancouver.

Bryce & Dave made the trip up and with about 300 athletes in the race it was always going to be fast & furious.

Whilst awaiting their respective takes on the day, here's a taster;

Dave's wave went off first and he blasted through the 750m swim in just under 12 minutes,
Dave came home 8th in his age group but more importantly it looks as though he was 5th out of the six qualifications slots available for Vancouver.

Bryce will no doubt expand upon the fact he finished with nothing more left to give, coming 5th in his age group, 3rd place qualifier for Hamburg in September 2007.

So if the provisional results are to be believed that means two more GB vests, with a couple of athletes already doubling up - Sarah at the 2007 Europeans & World Sprints, Claire at the 2007 European & World Long Course Champs and Dave at the 2007 Europeans & 2008 World Sprint Champs - it looks like being a fruitful season.

More importantly though, there are unconfirmed rumours that Bryce failed to eat all his nan bread and curry after the race.....

Sunday 20th May 2007
Rick Rescorla Middle Distance Traithlon, Marazion, Cornwall

Having gotten over his pit-stop Graham travelled down South West for this one.

I decided to do this one because I hadn't done it before, it was a different venue & I wanted to keep June free for a good block of training before going off to Lorient in July.

We drove down on the Saturday in 4 1/2 hours & did a recce of the bike course which was a short ride out, a two lap bit in the middle followed by an extended loop back to transition.
The only way to describe the bike course is, a lot of up hill, very little down hill & very few flat sections.

I was a bit apprehensive about race day as there was a very strong wind & the sea was very rough & on that bike course, it would've made a very difficult day out (last year they had to cut the swim short as the weather conditions were appalling!!!)., but luckily Sunday dawned with no wind & a flat, calm sea but a bit chilly.

As for the swim, all competitors got a little bit worried when they set the course out with the safety crew taking one of the buoys which appeared to be nearly half-way to France as you could hardly see it from the shore. As for the course, it was 1900m swim, out to the first buoy, across to the next & back. The across bit had a good siting point in the way of St Michael's Mount. Also, there wasn't too much of a bun fight at the start as there were only approx 150 competitors where I settled with a small group because the leaders were long gone but stood up in 9th place.

This was an official 84K course (52.16 miles on the computer).
Out on the bike now after a slowish but precise transition because I had to put socks on & a thin rain jacket just to keep warm. This is where all the bikers started to overtake me but I just settled into my own routine.

The turnaround point was at Land's End so I couldn't have gone any further.

After two laps I returned to T2 for another precise & quicker transition.

Now out onto the run which was a 20K, 3 lap flat course from Marazion to Penzance along the coastal path. I managed to hook up with one guy who seemed to be running my pace so sat on him, not literally, for the first lap & was waiting to see what would happen on the second but he stayed the same pace so I stayed him & exactly the same thing happened on the third lap.

Overall, I was very pleased with the run as I had managed to keep a constant pace all the way through.

Overall time - 4:56:30

Swim - 32:07 (9th overall & 1st in my age group)

Bike - 2:53:39 (26th overall & 4th in my age group)

Run - 1:30:53 (33rd overall & 5th in my age group)

Positioned 33rd overall & 5th in my age group.

All finishers were treated to a free roast dinner.

This was a very well organised race which is only in its second year & already using timing chips.

Also, there was a pasta party on Saturday night which had a choice for all tastes.

Overall, an excellent event & weekend.

Wednesday 9th May 2007
Purbeck 10k

Graham's race report for the Purbeck 10K:

The day had been wet & windy all day but having decided to ride out to Wareham beforehand, what I wasn't expecting was a gale-force headwind all the way out, so I arrived at Purbeck Sports Centre at 7:15pm & the start time was 7:30pm. With Nikki already there waiting in the car, it was a case of launching the bike in the back, a quick change & a brisk walk to the start, which was about 1 mile away from the Centre.

I made the start with about a minute to spare.

The gun goes off & the first K is too fast so I settle down into a good rhythm & as I headed towards the turnaround point I seemed to be going quite well. I made the turnaround in 19:07 so I knew I was heading towards a good time but as I was only looking to go sub-40 without realising I was going so well, as I hadn't done any specific speed work for a long time.

Warning - Anyone with a squeamish tummy or of a nervous disposition, please do not read beyond this point - but I bet you all will read on now. You have been warned.

I got to 7K & started to get a strange feeling in my tummy which I thought I could run off, but I couldn't stand the pain any longer so dived into the nearest bush & shorts down. Instant relief (yes I know, too much information but this is a race report & this is what happened).

Got back onto the road where, because of this enforced pit-stop, I had lost four places & 8 & 9K were a bit slow. However I managed a quick finish, picking off two of the four off at the line.

I finished in a time of 38:35 & the splits were:
(1) 3:23; (2) 4:05; (3) 3:50; (4) 3:55; (5) 3:52 [19:07]
(6) 3:36; (7) 3:56; (8) 4:16; (9) 4:10; (10) 3:27

Scott's note - Graham finished 5th in his Age Group.

Sunday 20th May 2007
Redditch Sprint Triathlon - World Triathlon Qualifier

Having already secured a place on Team GB for the European Triathlon Championships in Copenhagen, Sarah was looking to qualify for the World Sprint Triathlon Championships in Hamburg.

Redditch was the first qualifier with six places per age group up for grabs.

This was my first attempt at qualifying for the World Sprints taking place in Hamburg this year.
Went and checked out the lake on Saturday, hmm very dirty!! Bike course looked fine, a couple of nasty tight corners and the run also looked OK - a little too much tarmac if anything for my ideal course!

The morning soon dawned, and there was no doubting the fact that I'd probably but more mental effort into this event than I had done for a long time! My resting HR was 78, not the usual 56, so was obviously well hyped!!

The swim was probably the worst I'd done in several years, so poor that I don't really wish to talk about it!
T1 wasn't the best, I was giddy and fell over - never done that before! (And this was after no alcohol all week - oh dear!)
Took a couple of miles to get back into the race, but by now I was feeling good. Started overtaking - what a relief! Smile now emerging on this otherwise very disturbed face.
T2 was good and out on the run.
Calf muscles cramping at the turnaround point - but I had other more important issues on my mind - I need to qualify!!!
Overtaking again, what a feeling!
Finished in a poor time of around 1:21, but enough to give me 3rd in my A/G and more importantly a place in Hamburg!!!

Now I really am fretting, not sure my heart will stand the pressure!!!! Think I might take up knitting to help me relax - only joking!

Scott's note - this is Sarah's third podium place in her last three races. Big it up!!

20/05/2007
Gorrick Mountain Bike Race

Julian was off road again:

Well today was the last round of the Gorrick Spring series of XC mtb races which I had been racing in prior to my shoulder/arm injury in February. It was with some trepidation and sparse directions that I set off for Frith Hill near Deepcut barracks.

I was working on the "get on the first road after the motorway and then there will be signs" system of navigating which had worked a treat on all 6 of their other races, sadly there is an exception to every rule. I headed past the famous Lakeside Country Club at Frimley Green and saw a sign for Frith Hill heading uphill and followed that in time to see a car with mountain bikes loaded on it's roof going into the woods. Naturally, I followed it and there was the only sign poking out of the undergrowth on the track to the car park!

I parked up and registered before getting the bike out of the car to pre-ride the course. This is essential in mtb racing as it gives an idea of the type of course and which tyres one should select and even any adjustments to the bike's suspension. Sadly, my newly mounted tyres, that I had pumped to 40 psi just prior to leaving, were now dead flat. I wasn't unduly concerned as Matt had said that they wouldn't hold pressure for too long but would be fine for racing. So I pumped them back up to 40 as a starting point and headed out onto the course. Within 7 minutes of starting I could feel the rear tyre washing out on bends so I checked the pressure and found it was at 20 psi already! I pumped it back up but to 60 this time to buy me some time to get back and change wheels before the start in 55 minutes. That was plan A, but as I was climbing up the first hill on the course there was a twang and a sudden lack of resistance to my pedal stroke and, like Lance, I was riding without a chain! I looked down as I stopped and saw the chain flopping on the front derailleur and a 6 inch length on the ground!

I then had to set everything down and get out the chain tool and spare power link to repair it to get back. 5 minutes later I was tentatively riding back around the course to get back to the car to change wheels. Another wash out of the rear tyre which saw me end up on the ground told me that the rear tyre had gone down and I pumped it up hard again which did allow me to get back to the car.

Strapped for time now I changed wheels and pumped the other tyres up before changing jerseys and heading to the start line as the sun blazed down and the day heated up.

The usual M.O. of a XC mtb race is a flat out sprint to get at the front of the pack before it heads into the woods and the single-track where there is little chance of passing for some time. Naturally, a flat out sprint would be ideal conditions to break an already weak chain. Hence, I started very conservatively toward the back to avoid breaking it again at the start.

Suffice to say that I soon go annoyed at the lack of pace there and so hammered the track when we headed out of the woods. I made up a number of places employing this tactic every time we came out of the woods. Sadly, it was a course that was predominantly in the woods on the most wonderfully swooping and twisting course that I have ridden so the chances were few and far between. That said aside from a battle for two of the three laps with a guy on a single speed bike it was a relatively incident free race and I finished upright with all m bones and skin in the same place as they started. As you know I am not one to follow trends (sorry, Clive)!

I have no idea where I was placed but do to my tactics at the start and the soft pedalling necessary I do not expect to be in the top half of the very competitive Vets field.

That was the last of the spring Gorrick races and so I shall be heading to North Wales in a fortnight's time for some hard core riding to sharpen up some technical skills before heading to Virginia for my Xterra race next month.

17th May 2007
Arrows 10 mile TT

As for me with all good peaks, 10 days out from a major is the point of no return – you can’t get any fitter or faster, only sharper. With that in mind, I had one last workout which I always do 10 days out – the 10m TT. Mind you with the crash antics the other week and a holiday break last weekend (which turned into 6 of us all getting a virus and being stuck under duvets) my run in could hardly be described as ideal. Mind you, due to decent recovery, I’ve managed to still bike and maintain some semblance of running quality although my swimming (which I always increase in frequency with 3 weeks to go) has lost nearly 2 weeks completely. I’m working off the philosophy that these extra breaks may have provoked my swim and running to peak early but you could hold this for 2-3 weeks anyway so I may still be ok.
Anyhoo, my new bike frame arrived this week so with much rubbing of hands I wanted to give it a shakedown and to have one final blow out pre national tri champs. I didn’t feel very good at all and I omitted my turbo warm up in favour of riding the bike around to get a feel for it. The set up was exactly the same as my old frame so no worries about adaption. The only problem I had was that my forearm had road rash damage still from my crash meaning I couldn’t use my aerobars easily meaning I had to skew myself and I was too cramped.
All that aside, I went off number 8 from the 40 starters in very high winds. I got held up by traffic, took the turn at Sopley VERY gingerly but still overhauled all 8 riders in front. The only shame was that after I had finished the wind dropped meaning the later riders has a massive advantage. I got round in 22:55 for the win, a course PB for me and a new average wattage record of 378w. That’s another 5 watts added on and I know I did not have a great ride. I wonder how much better I could be when I can resume my normal riding position ?

As for the beast ? Julian kindly took a photo of the now much loved girlfriend replacement……..

Scott's note - photo of Bryce's baby is up on the website

13th May 2007
New Forest Triathlon

Here's Lou's take on the day:-

Essay on the New Forest Tri (with not an ounce of technical detail)

Well, the weather had not been promising all week, and race day was no exception. After a dismal nights sleep, the alarm went off and only after a large mug of tea and my cereal did I start to feel remotely like doing a race. Still, driving across the forest I saw nearly 40 deer, so I felt that my early start had already been worth it.

Saw the friendly faces of Clive and Dave before the race and had a quick catch up chat. I ventured into the lake for a quick acclimatisation – decidedly chilly! It felt colder than the sea did the previous Sunday. Race briefing was entertaining as usual - we were told to “run down the path with our bikes until the road, where two people would mount us!” Hmm, these forest folk have some strange ways.

I was in the red hat start so went off first. The water didn’t seem so cold getting in the second time. I decided I would start near the front this time, as I always stay back then have to overtake people. I’m not sure I really gained anything but it was good practice of a sprint start if nothing else. It took me a while to settle into my rhythm and I had a couple of moments where I panicked to get my breathe which is unlike me. I put it down to it only being the second time in open water this year. Some bloke kept zigzagging in front of me, highly irritating, so I ditched him and tried to find some other feet to follow but there weren’t any. It was a strange swim in that it seemed very broken up in terms of packs. The fast bods had zoomed off and were way ahead, then there was a large gap, then me and a few other bods dotted around. I had no idea how many were behind, especially as the second wave green hats were also starting to come by. I felt I picked up the pace on the return leg and enjoy it more. It did seem a long 1.1km though – how on earth did I ever swim 3.8k?

I stormed through T1, only to get half way down the path out to the mount point, when I realised I had forgotten my race belt. Doh! How stupid. I ditched my bike, ran back to transition with speed I didn’t even know I possessed, then back again to retrieve my bike. I know why it happened – before the race, I was debating whether to try putting it on under my wetsuit or whether to try and step into it (decided best not to do anything new so didn’t do either). Normally, I put it under my bike shoes so can’t fail to notice it. However, since I have progressed to the heady heights of having my shoes already attached to my bike, I placed it under one run shoe, so it didn’t get blown away. I actually stood there before the race and said to myself “don’t forget your race belt”. Ho hum.

Lesson 1 – don’t change anything on race day, or even think about changing anything. Obvious.

My new method of mounting worked better than at Lymington although my shoes are still a bit fiddly but that is being resolved.
I still haven’t progressed to a running mount yet – open to any advice!

The bike was wet but thankfully not as windy as it had been. I got overtaken by two females and lots of blokes (they don’t count though) but generally had a reasonable ride. I was coming back and was nearing transition when I saw Clive stood on the grass verge between some cars with a grazed looking shoulder. The road at this point was in a state of chaos: cars were parked all along one side (which they shouldn’t have been as it quite clearly said in the race instructions that this was a safety issue – doesn’t anyone ever read race information PROPERLY?), there were runners on the other side, cars trying to squeeze through the middle along with cyclists. My brain didn’t quite register what had happened as it all happened so fast – I thought “oh ****, there’s Clive, he’s standing so he looks ok, that’s a strange place to come off, I’ll find Scott & Di in transition and tell them”. I was aware that I had a cyclist close behind me and there was nowhere really to safely stop, so I carried on.
Sorry Clive – I wasn’t ignoring you, I’m not a cold hearted, uncaring person.

Lesson 2 – always stop for teamates.

I dismounted ok despite numb feet and pegged it to T2. Had a better T2 now I have some longer elastic laces. (The only downside is that these are blue so don’t match my nice red and white race shoes like my old red ones did. At least I have very patriotic race shoes!) Couldn’t see Scott or Di so thought I’d check Clive on the run. Didn’t see him but saw Richard Iles who told me Clive was ok, that he would find and tell Scott and that I should keep racing. So I did what I was told, knowing that Clive would be in the best hands.

The run has an almost vertical climb up sand at the start. Little did I know that Scott was hiding somewhere in the bushes, capturing our hill climbing efforts. Just as well I didn’t stop and walk, although it would have probably been quicker. My legs felt ok running off the bike, but they wouldn’t shift out of first gear and I had a bit of stitch low in my stomach which I couldn’t shift for the entire run. Somedays I feel zippy when running (very rare), most days I feel more like a hefalump. Today was definitely a hefalump day. I tried upping the pace, but the legs did not want to know. How dare they – it’s not like I’d done anything hard in the days leading up to the race. So I plodded round despite several people saying I looked strong. Only one female overtook me but I was expecting more. My HR monitor finally decided to start working at the end of the run –

Why does it always play up during races and tell me my HR is 45 when I know very well that it is not.

I finished 3rd in my age group, 6th female overall out of 42 finishers. I had the 7th fastest female swim time which was both surprising and encouraging given my dismal swim at the last test day and also as during every swim session over the last few months I have felt like a brick - I can’t actually remember the last time I swam and felt good! I finished some way behind the winning female so still have HUGE amounts of work to do if I ever want to win a race! Maybe I’m just too old now.

Another well organised race by Richard and Joanne Iles and their crew under difficult conditions. Thanks to all the marshalls who stood out in the wet, and the tea ladies for providing a much appreciated hot drink after.

Lesson 3 – at the end of the day, a race is just that. There are more important things in life such as the health, wellbeing and safety of our family and friends.

13/05/2007
New Forest Triathlon

This was my first triathlon of the season and deliberately planned as a warm up for Strathclyde. I was intending to focus on a good swim start and swift transitions. When I heard the weather forecast I added the objective of getting around the bike course without falling off.

I succeeded in getting a good start to the swim and had clear water for most of the one lap course. T1 went very smoothly. The bike was controlled and uneventful. Clive overtook me with a couple of km to go.

T2 was slower than I hoped hampered by my feet being very cold. I struggled into my run shoes and didn't feel my toes until several km into the run. It wasn't until the turnaround that I realised that I hadn't seen Clive again. I assumed that I had missed him somehow. I didn't see Scott and Di either but I heard their voices (well it could have been their voices or my conscience).

The run was lumpy and longer than last year but I finished in good shape with no injuries. I was surprised not to meet Clive at the finish and didn't hear about the crash until Lou came in. It was good to hear that neither he nor his beloved Bianchi suffered any breakages.

I finished 63rd out of 246 in a time of 2:16:58. So a good warm up event, challenging course, nice atmosphere and well organised.

Scott's notes -
Richard & Jo had 300 entries with about 250 on the start line, Rich reckoned the cold & wet put the rest off.

Dave was 5th in his age group and posted the 12th fastest swim split, Lou maintained the female podium places by finishing 3rd in her age group and 100th overall in 2.23.06 and the official results show Clive as posting the 65th fastest swim split although that time was taken as you left T2 and I had him about 2 minutes faster than that at "stand up" point.

Sunday 6th May 2007
Downton Trail Run

Julian was out having a run, he should have know that the Beacon Leisure crew wouldn't pick a straight forward course.

Downton 10k Trail run.

As it is about 3 years (I far as I can make out) since my last 10k I thought the opportunity of an offroad 10k would fit nicely into my Xterra training.

After following the directions on the paperwork I saw the sign for the race car park at what looked like a large farmers barn and discovered that this was Downton Leisure Centre! As I had arrived early I saw Richard and Jo Iles and chatted for a while before heading out for a warm up at which point I saw Louise driving in! What a pleasant surprise, sadly she was marshalling and not running.

The pre-race brief revealed that the course was bone dry and there were 4 gates, two stiles and a kissing gate to be negotiated on the run! A small but eager field gathered in the road outside and headed uphill on the gun, a sharp left after 200metres and we continued uphill offroad.

I started out easy to avoid blowing up on the first hill, a mistake as I got blocked in on a narrow lane which we had been asked not to overtake on, and since there was no room, I stuck by that. I overtook some guys once the lane became two track and more going over the first field. A couple of descents and climbs made a few more places up and then I only had athletics club vests to chase! I passed a young guy from Swindon Harriers whose right heel pointed out to the side even more than mine over the second field. It was at this point that we hit the bone dry rutted farmers tracks which were chalk and flint and therefore bone jarring. I looked at my Polar and it told me we had covered 7k so I threw caution to the wind and started to pick off people. I caught a couple of guys that looked to be my age group (i.e. natural monk's tonsures!) and headed for a triathlete complete with fuel belt and flasks!!

At 8k we hit a tarmac road (at which point the Swindon lad came past me, obviously a road runner) which headed downhill and continued on and on and on, this hill should have carried a knee warning! Suddenly I spotted the roof of the cow barn (leisure centre) in the distance and decided to go into freefall mode and took another guy.

Just as I was within 100m of the centre the marshall (Louise!) turned us right and we had an unknown distance to run around the football ground before finishing.

I am pleased to report that I came 10th overall and 5th Vet in 44:39. Only the winner broke 40 minutes. OH and the refreshments provided were Hot Cross Buns, Yum!

Sunday 6th May 2007
Dorchester Triathlon

Dorchester Triathlon saw both Bryce & Sarah racing, with about 170 athletes starting the race.

Sarah first:-
Dorchester always holds a special little place in my heart as it's the first Tri I ever did. 400 swim, 15 mile bike and 4 mile run.

Met by Bryce and his chirpy smile. Chatted about leaving T1 as it's a long hill, and getting on the bike could be difficult. I opted for the running to the top of the hill before doing my scoter mount, as I figured that was the best option for me!

Swim was great - should/could have worked harder. I was in a lane with one other person, so we decided to keep to our own sides - perfect. 7:10 (PB in a race situation), 3rd out of the water and 1st out of transition!

Glad I opted for the run option.

Soon over taken by the men I had past in T1, but no worries. Ride was good - totally uninspiring, but I had something else to focus on for a while! The later you start a race, the fitter the male bodies - great incentive! This one particular chap I held onto for as long as I could had the most gorgeous calf muscles, and legs in general. So that helped eat up the meters, however he soon lost me! Bike was 48:02

T2 was alright, legs were feeling fresh! Soon caught up with my lovely legged man. Sat behind for a while before deciding enough was enough and went on past. Overtook 2 other people to end the run in 25:48.

Total time was 1:21:00, 2nd female VET getting me another trophy - yippee!!!

And yes I can drink again after another week of not touching a drop - well I did have a little bit on Monday, but there was a very good reason for that, so felt justified - but guilty afterwards.

Scott’s note – Sarah talks about this being the first triathlon that she did, looking through her previous times sees the following improvements in the last four years;

Swim 8.40, 8.07, 8.01 & 7.10
Bike 61.46, 56.43, 50.55 & 48.02.
Run 33.09, 33.50, 29.47 & 25.48

Overall times have fallen from 1.43.35, 1.38.40, 1.30.43 to 1.21.00.

Bryce’s version
I’d hate to think that I could get through a season and not have a decent story or two that over the passing of time couldn’t be exaggerated into a tale of biblical proportions.

Anyhoo, Dorchester Tri was one of my last two tune up events before Scotland beckons.

Training has gone well.

The weather was awful but my aims of the day were to revisit my warm up process, see how my bike leg translates across and make sure the run was ok.

As it was I had a long 45 minute reverse layout warm up which was fine (although I felt a little sluggish) and had a relaxed lead in to the event.

I was drawn in the penultimate wave with the 5:45 to 6 minute crowd. I was having problems making my mind up what I was trying to achieve in the water (make a damn decision beforehand and stick to it !) and in the end cruised up and down waiting for a swimmer behind (who I knew was faster) to catch me and then make him tow me for the remainder. This was fine and water time was 5:53 which was 3 secs slower than last year but bearing in mind I was being lazy, showed I could go hell of a lot faster.

T1 was (for me) too leisurely but on I wasn’t going flat out on the bike and instead planned to put it to the wall into the headwind on the return leg when I knew everyone else would struggle and I would then break the field.

Unfortunately the plan went south when just as I entered the turnaround my wheels washed out and I crashed performing a luge of some distance. I’m not sure how much time I lost at this point although I suspect in the region of at least 2 minutes but I don’t remember much.

One of my friends (who’d I dropped early on) said I recaught him (whilst swearing a lot) then dropped him a 2nd time; he found this somewhat demoralising.

T2 went well. The run was a disaster with internal cramping as per usual until 10 minutes had gone by despite masses of brick training. The return leg went better and I caught a few runners from an earlier wave and finished I think in about 1:09 ish which was still my fastest time ever (including the crash down time !) putting me in 12th overall and 3rd in AG.

Had I not gone down I would have placed well inside the top 10 in a very VERY strong field.

(Scott's note the current student World Champion was there and Harry recovered well to finish third - he caught himself in the transition netting - now there's an excuse.)

Looking at the power meter later it’s likely I would have possibly set the fastest bike split of the day (including all the elites). I was cruising at 360 watts and was flying casual.
Upon later reflection I realised that my swim was as good as last year (but I feel I am lacking frequency here), my biking has gone to another level.

For the fans the bike was fortunately undamaged but I’ve removed much of the top layer of the right hand side of the body. 2 days of ice TCP baths is good for training the threshold!

It could have been worse though, other riders also fell off and another was hit by a car. It was dangerous conditions in holiday traffic (and questions should be asked) but mine was caused by chance and too much belief at the wrong time. I can’t help but feel I got off lucky (all things considered).

With my no DNF policy still intact, Bateson probably would have approved…….

Saturday 28th April 2007
Weymouth 10 mile Time Trial ( and other stuff)

Yes, I realise that I have put this in the wrong order but I think I may have gotten away with it....

Dave and Bryce did the same race, you can tell by the similarities in their accounts.

Bryce's account
Things are getting a shade close now. My major peak of the whole year (qualification is more important than the worlds itself) is in 4 weeks.
Racing has been sparse and I have been using as clinical approach as I can achieve to get it right. Recently I removed some more races under the reasoning that one race normally involves some ‘soft pedalled’ training a day or two before and a need for additional recovery afterwards, whereas if I trust the training alone I can achieve 8 high quality specific sessions over a 4 day period instead. My only drawback is that I would have preferred to do the open water New Forest Sprint tri but I’m busy that weekend.
This event was really a last tweak to establish how my speed phases was progressing (does it need the intervals lengthened, shortened, recovery time changed?)
The course the race was held over I hadn’t rode in a couple of years and is unusual in that the first half is progressively downhill meaning a progressive rise on the return. It’s not pleasant and not particularly smooth either.
Either way my first half did not feel particularly comfortable but this may have been due to the weather being so hot I had a very low key warm up session as I was due to the effect of the heat beforehand. I also kept trying to hold myself back as my wattage was being pushed very high due to the lumpy typography. I put it to the wall on the rerun leg (especially with 2 miles to go) and finished in 22:44 in 5th 45 seconds off the winner. A 40 second course PB for me was almost of no consequence. I was satisfied but got happier later on……..

Dave’s account
I was also in action at the Weymouth Open TT.

My approach to time trialling has been less clinical than that of Bryce.
Essentially I have been doing a time trial each week as part of my training.
On Saturday I completed a 1.5 hour swim set with Wareham S.C. and then the time trial before rushing back to Swanage for an angling competition.

A triathlon with a difference!
We were fundraising for Save the Children.

As for the time trial I clocked exactly 28 minutes and finished well down the field. The good news is that each week I seem to overhaul someone who was faster than me the week before. I am doing one more TT on the Bank Holiday then the New Forest triathlon for some transition practice only. Then it’s a two week taper and off to Strathclyde.

Sunday 29th April 2007
Steyning Triathlon

The drive down to Steyning is a testament to the phrase "England's green and pleasant land". Rolling countryside peppered with fields of Rapeseed, verges full of Bluebells and a fox the size of a Shetland Pony (I kid you not).

With a maximum of 4 to a lane, the 800m swim was organised on a "One Out - One In" basis, which worked quite well and seemed to speed things along. I was lucky to get in a lane of equal ability swimmers and clocked 16ins 45secs swim time (T1 = 19mins 9secs).

I like the lumpy bike course and soon settled into a nice rhythm, overtaking a couple of competitors within the first few miles. I suffered from this early rush of blood and was overtaken by someone I recognised from my age group. I set out in pursuit, thinking I would pull him back fairly quickly, how wrong I was. This guy was on fire with a lead of between 300/400m with around 8k miles to go. For a few minutes I resigned myself to having my butt kicked, but awoke from this abyss and dug in to reduce the deficit to about 200m at T2.

The run is an out & back course through the pretty village of Steyning. Unfortunately the penance for this, with about 3k to go, is a long climb up the North Face of the Eiger.
I was out of T2 quickly, and aided by my new Mizuno trainers, white with red trim, soon found my running legs. After 3k I caught the guy that WAS on fire and ventured on to the Eiger. I suffered badly on this last year, but remarkably it went much better this time, and even managed to pass a few people before the descent back to the finish.

I clocked 2hrs 58secs finishing 2nd in the MSV (50+) and 40th overall out of a field of 97.
To be honest and no disrespect to my fellow competitors, it was a small field of nine and the standard wasn't that high.

However it's still my first podium place for a few years so I'll take that.

Clive

Sunday 29th April 2007
Lymington Triathlon

Lymington Triathlon.

A triumvirate of triathletes with a trio of takes on the day…..

Sarah’s account.
Spoke to Lou last night and she filled me in on the bike course, including those horrible cattle grids. I, in return, tried to persuade her to abstain from the odd large glass of wine the night before the race, and join me, as I hadn't touched a drop all week! Such a hard thing to do, especially as I had had a bit of an up and downer (and up again!) mid week!!

The alarm goes off at 4am - another long drive ahead of me for the Lymington Tri. I know that Lou and Gra are going to be there, so at least I won't be Billy No-Mates!!! Gra is there, calm as always and we go through the transition area, all is clear. I soon catch up with Lou, who with a large smile explains that she had the most wonderful glass of wine last night!!! Was I bothered? Oh yes I was!!!

The swim was an odd one, and I hadn't been kicked so much since London last year. It is a standard 400m swim. But you start in lane 1, swim two lengths, then swim under the rope and do another two. Working your way through to lane 4, having done 8 lengths you get out and start again! My time for this was an unbelievable 9:20ish including a 50m sprint to transition!!! Well, as you know I've never swam under 8 mins, so it must be right!! This I do have to say I question, my watch said 7:20 as I left the pool - but never mind.

T1 was quick. I left to have Gra on the exit point - Marshalling before he raced!!, well done he shouts, I'm replying I've forgotten to put my socks on!! Good bike, freezing feet! Few cows in the road and the cattle grids were handled by Gnasher (my bike!) with tremendous form!!

T2, feet still very cold, so opt for the socks!! This was a lovely run to the sea, great to smell the salty air and to hear the waves lapping at the shore!! I had a good run; felt I had worked my little socks off - well not literally! Not sure of the official times yet, but I'm convinced by not indulging in a glass of wine each night, it helped me to be in good stead just to pip Lou to the post by a couple of seconds. Sorry Lou, you'll get me next time!!

Post race was just fantastic. Got to catch up with Gra & Nikki and the Wedding Album. How lovely the whole day was. Gra was very handsome, Nikki looked so gorgeous and relaxed, Di in a dress - you looked sooo good, and Scott, well he looked rather dapper!!! It was worth the 4am start just to see the photos.

One thing you may not know about Graham - he has a sock fetish!!! I had one a pair of socks, popped them in front of me, and chatted away. Suddenly I realised my socks were missing - horror upon horror! I looked accusingly around, pausing on Lou - sorry!! Gra, had his usual 'poker face' on and of course denied all knowledge. However, when he stood up to leave, there were my socks!!

So well done to both of you, it was a great day out!

Graham’s account
I entered Lymington as a trial to see if I still had Ironman South Africa in my legs.
It was an early start - 4:45am alarm call - as we were both on marshalling duties & Richard had put me in the last wave at 7:40am.

It was a very different swim set up in as much as at the end of each 50mtrs you would dip under the lane rope & repeat until at 200mtrs you had to get out of the pool & go back to the start & do the same all over again. As I said it was very different but it seemed to work quite well.

T1 was quite swift, well I thought so anyway. By this time I was first out on the bike in my wave. Now that may sound good but all the fast guys had gone off in the 7:30am wave. Damn.

So I had a very lonely ride with no-one to chase down, only passing one person from the earlier wave on the bike. I still believe that my biking is weak & I need to find more strength & speed.

Answers on a postcard please.

Into T2 & another swift transition, well I thought so anyway (again), & out onto the run which was two miles down a slight hill, 3/4 of a mile along a coastal path. By this time I now realise that there are other people in this event as I start catching & overtaking a few of them. Off the coastal path & two miles back up the slight incline into the finish.

I came 8th & the times are:
Swim 6:42; Bike 46:09; Run 27:23
Overall positions are:
Swim 8th overall; Bike 9th overall; Run 10th overall.
As for the question "is South Africa still in my legs", the answer is NO.

This was not quite as exciting as South Africa but it was good to be back racing. Do I like the short stuff, do I like the medium stuff, do I like the long course stuff or do I like Ironman? I really don't know so the jury is out on this one.

Lou’s account
This was my first pool based sprint race for 2 years and I was looking forward to it. I had done some reasonably hard training sessions in the days leading up to the race (a power turbo on Thursday, 95 min run on Friday and 3hr bike on Saturday) as I needed to get in some longer stuff, so I was treating this race as a training session, an opportunity to get my head and body back into race mode and hopefully to go out and enjoy it after my recent months of struggling through training.

I don't think I have ever approached a race without a day or couple of easy days beforehand so I was interested to see how the legs would respond.

As Sarah mentioned in her report, we had a good natter on the phone on Saturday and yes, I did succumb to a glass of wine (tuts of disapproval), obviously ensuring I was also well hydrated with water. I was so hyped up that it helped me relax and obviously had the desired effect as I had one of the best nights sleep ever before a race! (I know of a very good local triathlete who swears by a glass or two of wine the night before a race - the one time he didn't, he had the worst race ever).

Race day dawned and I was quite excited / nervous. I saw Sarah and Gra - nice to see some friendly faces at a race. I think winding Sarah up about the glass of wine was payback for the coffee incident at the last training day!

I set off at 7.30am and was in a lane with the fast guys, as I had been forgotten off the start list. I had a very ragged swim, stopping to wait for 3 speedy blokes to go by me, then another 2. I had been practising my push offs during Friday's swim and had hoped to do these better during the race, but ducking under lane ropes threw me slightly. Out of the pool and my watch said 7:21 - not too bad considering.

T1 was okay. This was the first race I was trialling having my shoes already clipped to my bike. I mounted ok with my scoot rather than a running jump, which I have not yet managed to master, but then my strap came loose on my shoe so I had to fiddle around with that which wasted seconds - annoying as I have been practising this. Out onto the bike and I quite enjoyed it. I rode the course as part of my 3 hr ride the day before so I was familiar with the route.

T2 was going well until I couldn't get my feet into my shoes as my elastic laces weren't very "giving". A post race analysis and comparison of mine and Sarah's elastic laces and number of shoe eyeholes (scintillating conversation) proved that my laces are rather shorter than hers, which may explain my problems (those seconds wasted cost me!). Note - find some longer laces.

I enjoyed the run, once I'd recovered from nearly going flying after stumbling over a speed bump. My new Saucony Fast Twitch shoes were comfortably and gave my legs some spring. I had a bit of stitch, as I think I might have had a bit too much drink on the bike, but I ran through it ok. Can't say I remember taking in the waves lapping on the shore as I was concentrating on trying to keep my pace going. Gra went flying by me and vanished into the distance. My legs reminded me that they're not used to this short, fast stuff during the final mile, which was a very gradual incline all the way. I finished feeling happy and encouraged - I had achieved what I set out to do. After months of struggling, there is a glimmer of hope that some fitness is finally returning. I know I still have lots to work on but I feel much more positive again now.

It was a great race, well organised as usual by Richard and his team of marshalls, and it was lovely to catch up with Gra and Nikki and to see their wedding photos.

If medals were awarded in nattering, I think Sarah and myself would win gold, as we were still talking in the car park, long after everyone else had gone. The one unanswered question remains: what on earth were you doing between the swim and transition to take 9 minutes?! Well done anyway Sarah and also to Gra, a good race so soon after Ironman.

It was nice to be part of such a friendly team.

Scott’s notes
Graham was 8th overall, 4th in his age group.
Official times are 6.42, 46.09, 27.23 finishing in 1.20.14.

Sarah was 40th overall and 3rd in her age group.
Official times are 9.06 (?), 53.10, 30.54 finishing in 1.33.10

Lou was 42nd overall & 4th in her age group.
Official times are 7.40, 53.29, 32.09 finishing in 1.33.18

Sunday 22nd April 2007
Flora London Marathon

Here is Nigel's report;

Race Report Flora - London Marathon 22nd April 2007

Preparation for this race couldn’t have gone any better. I had been training for this race for 4 months. Sticking rigorously to a training plan designed around my target time (3:59:59). So as race day approached I was feeling relaxed and confident.

I got to the start (Blue start) in plenty of time and went through normal preparations. Even at 8:45 in the morning the sun was already warm so I knew it was going to be a warm one. Got into my starting pen for 9:45,the gun went and off we went. I was clear of the start within 2 minutes and despite a lot of barging managed to settle into my pace ( needed to be around 9 min mile). The next few miles went to plan. I was feeling relaxed and focused. I was using all the available water stations and was even carrying a bottle of my own.

It was at about 10 miles I felt the first signs of the problems ahead. Despite ever increasing
effort the mile markers seemed to be getting further and further apart. Time seemed to just start slipping away and my legs became ton weights. What was going wrong? I was following my tried and tested nutrition plan.To be honest I was very confused.

I went through 13.1 at 2:05, the goal was slipping away but I pressed of regardless.

At 15 miles I switched into “survival mode”. Certain physical signs ( pins and needles in my hands and numbness in my face) convince me that it would better to live to fight another
day than hurt myself on what had become an impossible task.

So the next 5-6 miles I walk-ran . When I walked I was moving faster than many of those still “running”. When I ran I had to weave in and out to find a path.

The last few miles are a blur. I know I ran most of it and I know the last mile seemed like the longest of my life. I final got over the line at 4:39 and had to be caught by the marshals. I had absolutely nothing left.

Initially I was absolutely distraught about my performance. I was 39 minutes over where I
wanted to be and had taken only 6 minutes off my PB. 6 minutes for 4 months training didn’t seem much of a deal.

However once I spoke to other runners (and Scott) my view changed. It became clear that a lot of people had similar problem. People missing their target by 45 mins to an hour were not uncommon. I think a lot of us got beaten by the weather conditions.

So am I disappointed?
Yes
Am I going to give up my target of a 3:59 marathon?
NO CHANCE!

Sunday 18th March 2007
Graham's Ironman South Africa

As a few people didn't like my in-depth & informative first race report I am elaborating a bit more.

First of all I would like to say a few thank yous:

A very big thank you goes to my new wife, Nikki, for sticking by me through the good & bad times over the last two years or so. The second thank you is to Scott & Di for all their help & support & their belief in me since I've been with Synergie. And the last thank you goes to all my fellow team mates for their information, words of support & encouragement. Thank you all very much.

As for the race, I've been wanting to do a foreign Ironman since 2004. My dream came true on 18th March 2007 in Port Elizabeth, South Africa. With my run training being put back due to a foot op in March 2006, I started training for this event in April 06 with a total training time, up to race day, of 400hrs which consisted of
200,000 meters swimming,(Scott’s note for that’s about 125 miles)
3540 miles on the bike
& 87 hours running.
(Scott’s note for Graham’s pace that equates to between 700-900 miles running)

During the week running up to race day I did 2 bike rides just to make sure that my pride & joy was working OK, 1 gentle run & 2 sea swims to get a feel for the currents etc. As for the weather for that lead up week, it was lovely until Saturday night when the heavens opened just after I had racked my bike. So now I'm starting to think that race day could turn a bit nasty. Just my luck.

At 4am on Sunday morning I went out onto the balcony to check on the weather - not good. The hotel flags were almost horizontal & the sea looked a bit rough. This was not what I had hoped for, but I'm here to race so that's what I'll do.

On the start line I was greeted by a whole host of African dancers & looking out to sea I could see the first buoy at about 300mtrs. I'm thinking that I need to be near the front to avoid the bun fight. The gun goes off at 7am & I enter the water & as predicted it was a bun fight to the first buoy but I managed to get round it OK.
The first lap is now completed & back out to do the second one.
The swim was OK with no untoward problems incurred.
I stand up at the end of lap 2 to enter transition & look at my watch & see 1hr 16min & think "Oh s**t, what's gone wrong here!!".
OK. Forget about the swim, I'll make the time up on the bike.

It was a three lap course & the sun is bright & hot but it was well disguised by the strong wind. The ride was uneventful but I couldn't seem to make up the lost time, but I did get lapped by Bjorn Andersen just as I was completing my second lap. I thought that I was going quite well at this stage at 24mph, but he just seemed to fly by me followed by an entourage of motorbikes & cars. Going into T2, knowing that I lost so much time, I was still positive that I could pull off a good marathon & do a personal best time for the Ironman.

The first lap went well & felt good. We was well supported at all the aid stations with lots of music & dancers. Lap 2 I started to get a bit slower. As for lap 3 it had now turned into a little bit of running & a lot of walking. I am now believing that my Ironman dream of sub 11hrs had long gone. I am now running in the dark, heading towards the finish. I was greeted by Nikki, Scott & Di & was given the Union Jack flag to carry across the line. It had by this time started to rain quite hard. By this time I don't care because I am now an Ironman.

As an overall look at the race, it was very well organised & with a huge amount of support from the general public throughout the entire bike & run courses. It was a terrific experience which I will never forget.

Gra

1st April 2007
a3crg 2up Time Trial

Bryce was out playing again.

This was effectively a ‘training day’ exercise to get out on the bike and replace my usual Sunday set with something a little more fun……

This was a 25mile time trial designed to be identical in profile to the French Duo Normand race offering a traffic free lumpy experience for pairs to hammer themselves pre season over a ‘continental’ TT style course. It also as a character crossed over the 3 counties of Surrey, Hampshire, and West Sussex. It has to be said of all the races I’ve done over the last 5 years, the team time trial I did 3 years ago with Ryan and Jason always stands out as one of my favourites – 3 guys absolutely hammering themselves for an hour. It can be satisfying when done well and painful when it goes wrong (ask Nigel).

We had a start field of 30 odd 2 pairings and a half dozen 3 ups over a course which was relatively flat and fast for 10 miles then got extremely lumpy and twisty with a huge ascent (1:7 for a mile !!) followed by a steep descent to the finish. I left my partnership upto the team to select and was partnered with triathlete Andy Lovell (an experienced triathlete currently gearing up for Ironman Lanzarote).

Team time trialling really is a technical event requiring a solid diet of communication, pace judgement, team work and honesty. It’s about having a balanced approach irrespective of any individual’s ability. The clock will stop on the last rider of the team crossing the line and I saw enough friendships being tested post event in the car park to underline this principle.

As it was we started well, got the measure of each other after a couple of miles and initially were taking long pulls then shortening down as things went on. Fatigue started to show at the halfway point whereby I wasn’t climbing as well as Andy. Badly isn’t exactly fair but Andy is a flyweight and ascends with acceleration whereas I come from the diesel engine school of climbing – not bad but I need a steady even pace. As a result on two incidents I had to get Andy to drift back because I couldn’t respond/recover fast enough to do much. The tide turned on the flat and shorter rolls whereby I was pulling things along nicely. With 5 miles to go however, the cracks started to appear. I was happy to take a few risks on the handling to shave time and wanted to ‘put it to the wall’ but Andy blew big style. The important thing at this time was to keep talking and we came to the (heavy breathing orientated) conclusion that I would sit on the front until the climbs whereby Andy could pace me up. Up the last climb the gasket was going and I tried to make up the deficit on the last descent at which point I hit the finishing line in 63 minutes at a pleasing 46mph. We came 3rd overall, beating almost all of the 2 up teams by massive chunks of time and thrashing the entire 3 up field which against a lot of roadies and specialists was a pretty decent result.

So far I’m happy this season…..

Sunday 18th March 2007
Sarah's Weekend of Personal Best Performances

19 Hilly TT Bourton
This is a course that I've rode a few times, and know it's quite a beast, but it's worth persevering with because of the long down hill towards the finish.
I've never raced in an Open before, so I was a little nervous, but very much looking forward to trying out my new 'Dream Machine'!
I had gone over the course the week before, and gave myself a couple of time checks, just to help me along! I missed them all except for the last one, where I was at 45 mins on my training run, and I was at 39 mins on my race. I knew I was working hard, but with that incentive, and still with the long down hill bit to come, I knew I was in for a good result.
Had a great cat and mouse with another rider, (he did come from behind, 5 mins after my start, but it was chance for some fun!!!) On the 3rd time of him passing me, I hit something in the road, my front tyre went fishhhhh, and it was flat.
I was just over a mile away from the finish, so knuckled down, as I was desperate to get a PB.

Much to my relief I took 4 mins off, and was 3rd lady home - great stuff.

Sherborne Castles 10K
Two races in one weekend is not my style, but I was keen to do both events.
I was still on a high after yesterday’s performance.
Again, I knew the course, ran it last year in 52mins, not fast, but it's a lovely course.
The weather was very poor. Winds that were enough to slow you down to walking pace. No mile or KM markers, so not over helpful. My chest strap came down in the first 200m, so it was now going to be a blind run, not knowing what my heart was doing.
The drinks station' we were told, was at roughly the 5K mark.
Well at this point I was 27mins, very slow. I picked up the pace, and found that lovely go getting spirit that won't let you give up.
I picked up the pace; I could feel my heart, so knew I was working as hard as I could.
Overtaking, with nobody overtaking me. I did manage to put in a last sprint at the end, but nothing like I normally do. I really was shattered.
Finished in 47 mins, no official times or places out yet, put I'm hoping top 10 women. Another PB for the course, and for 10K in general!

Sunday 18th March 2007
Ironman South Africa

Graham will no doubt supply the official race account but the view from the bleachers was off what looked like an almost perfect day.
Looks can be deceptive though and none of us knew that due to a stronger than usual rip tide, 8 knots faster than usual and the predicted remains of a hurricane due to lash the Port Elizabeth seaboard than the swim leg was almost cancelled.
As it was the swim went ahead and the lifegaurds worked hard to get everyone throught the swim.
The multi-loop format of swim, bike and run means that the specatators get to see all the athletes 12 times during the duration of the race.
Out on the bike and a new course record set in the pro field, this was later discounted as Bjorn Andersson, the guy setting the bike record failed to finish the race. The strong headwind on the back leg of the bike segment did take it’s toll on the age group athletes though.
The run was where the pro race was won last year with Raynard Tissink being caught in the last 4k by Gerradus Schellens, Schellens set a new run record in 2006, running a 2.48 marathon.
This year it was a big ask – Andersson had a 10 minute lead over Tissink who in turn had a 10 minute lead over Schellens. The run came down to the wire with Schellens running the last 14k loop 10 seconds per kay faster than Tissink, catching him in the last 3k to win his second consecutive IMSA, setting a new run course record of 2.43.
Great race for the neutral.

In the women’s field Natascha Badmann came out of the water down on the leading females but once she got on her cheetah it was a case of business as usual. The eight time Hawaii Champion defended her IMSA crown by taking the lead on the bike and biking and running away from everyone. No-one was close to her by the finish and yes, she was smiling ever time we saw her.

A great location, well supported by the locals and the lead sponsor until at least 2010, despite other parts of South Africa trying to lure it away.

Sunday 18th March 2007
EDCA 24 mile tandem Time Trial

Dave's tandem's season's opener.

I too was out and about on Sunday morning.

This time on the back of the bargain tandem(£100 off e-bay). Now modified with accessories such as bottle cage, improved brakes and gear selection.

It was a tough morning for cycling cold and blustery and not the best course for a tandem(too lumpy).

Fortunately Rob Jefferies was on the front and acted as a windshield and all I had to do was pedal. Despite that we came home first in our category albeit first of ONE in 69 minutes. The unusual angles of riding tandem meant that our legs suffered towards the end but it was a good fun excursion that kick started the seasons TTs for me.

Sunday 18th March 2007
Bryce's TT

Ducked out last weekend to do my monthly TT test.
This time up at Andover on an unusually warm day which looked like 120 of us might post something the season does not usually allow. Just a shame that virtually a year on from being blown to pieces in South Africa the gods decided to remind me again in this country. Not much to speak of here except that I used the power meter for 2 miles only to keep my output down plus decided to underpace the first half anyway so I could hammer the second half into the rather generous 35mph headwind. I ignored the meter after the first 5 minutes.
The field was full at 120 with a national class swing to it (several champions and medallists present). As it was I came in 20th with 22:35 and 2nd team in the end (which since I bungled the turnaround) 8 more seconds would have put me at 15th placed me well against the specialists. My power is now up (again) to 343w which was good since I’ve had a modified bike position for the last 3 weeks that initially cost me 8w of power in testing. Due to the headwind here I would be at a massive disadvantage as well so we are still moving in the right direction.

My 21 minute barrier personal target would go now if we had the weather so the legs are fine. I’m predicting a 20:40 later this year is doable with my current wattage. I better do it soon though: traffic lights are being placed on this Andover course later this year and the Ryvita course is Bournemouth apparently is due a traffic count risk assessment soon (which we know it will fail) meaning the south’s 2 fastest courses will disappear.

After 2 well placed events according to the website I’m currently the best TT’er in the south…………… for the next 6 days.

05/03/2007
Mad March Triathlon

One of the first local races saw Bryce & Sarah miss a training day in order to get some early season transition & race practise in over 250m swim, 10 mile bike & 3 mile run.
Turned out to be a good day for both of them with Sarah taking the bragging rights by finishing second in the female race and Bryce finishing third in the men's.

Slightly differing takes on the day.

Sarah’s account:

Mad, well that should have given an idea of what the event held in store - or rather the weather! This is a friendly small event, with around 80 competitors. No racking, just a fence to place your bike. After a quick browse around, I had decided on my spot. As I wondered over in the dry, at this point, Bryce spotted me. Much to my relief I had chosen the same area as him! So great start!

The swim was in a short pool, nothing great to report on this. Took it nice and steady, pretty much as a warm up. Leaving the pool, my mindset changed! I had practiced and practiced again my mounting and dismounting of the bike on Saturday and was determined to play that to it's full advantage. It was now absolutely tipping down with cold rain. I grabbed the bike and overtook the other woman who had led out of the pool in transition. I was off!

Mounting exactly has I'd planned, confidence now oozing out of most pores. Bike leg was good, very very wet, flooded roads and wind, but nothing could dampen my enthusiasm. Overtook a few people, overtaken by another couple, but no women! Dismount, again was good, a little slow, but controlled. Out on the run, and I was loving it so much. Started to get quite cold, but I was on a high! Last sprint to the end, overtaking with a few meters to go! Not a great time, but a superb confidence boost for the start to my season.

Having had to chase for my results as they lost me!!! I finished 2nd female overall, which I was happy with.

Bryce’s version:

The Race.
You have to wonder why on earth anyone would want to do a local, small tri, in March ? I don’t know if anyone has looked at their calendars but I only have 10 weeks til arguably this seasons biggest race for me and looking back have not performed a tri since the beginning of last July. It’s been a while and I wanted to iron out some early kinks here rather than later when the big guns come out to play.
Obviously I was not the only person with this in mind. A few ringers had made the effort to get an early blast in whilst over a 100 people (with about 90 novices) begged, stole, or borrowed bikes for use in an event that was being held under the most atrocious of conditions (think Hill raiser but in a downpour).
The distances were short (250m/10m/5k) but was my first chance to do a race at a near duration/intensity to what I’ll be seeing in Strathclyde. The course was very lumpy, very technical and extremely challenging in the high winds and flooded roads.
You had to take the event for what it was but my goals were really to see what my bike power output actually is and do I see a shortfall at the start? I never seem to bike anywhere near my ability in a straight TT so with the meter now installed I could know for sure. I also wanted to hammer the run as hard as possible off the back. Sprint distance this year won’t involve tactical pacing – it has to be full tilt all the way. This was my first chance to experience this.
The day brought with some bizarre moments. Several in fact. I had been sat in the rain whilst being watched by the masses as they sat in the warm whilst I warmed up on the turbo only to be called 30mins earlier before my start time causing a mad rush then to be told that it had been an error. (note to self: take the event for what it is Bryce).
The swim was equally bizarre. 250m meant gaps would be tight making it irrelevant in my book but I had not been put in the last wave which was odd. I got this changed and started with 3 others only to suffer the indignation of my shorts heading south over length 2 – that involved a quick stand and alterations. I was on the verge of getting dropped at the time by the 3 other swimmers which in my mind made no sense (it turned out later that all 3 were low to sub 5min 400m swimmers – who would have thought that here ?). I couldn’t work out having swum well the day before why I was getting dropped by 3 guys I didn’t know. A good example of why not to worry about anyone else. As it was, I got out of the pool having forfeited a length already. This was not going well (note to self: take the event for what it is Bryce).
I decided to put another layer on in transition and not to leave the bike shoes on the bike due to the conditions but once underway I realised that my erstwhile 3 other wave sharers were long gone. I got going to hunt them down.
I know these roads pretty well. I train over most of the bike course so I know how to ride it. What I didn’t know was that I was using carbon wheels with carbon brake blocks meaning I had zero (and I do mean zero) stopping power in the wet. This proved interesting but it only took me about a 2 miles to catch the leaders and then decided to show my hand on a steep climb and ‘put it to the wall’. I made sure they never saw me again. I had been tinkering with a tweaked bike position this week and in the headwinds definitely made a difference. I got back into T2 (it was a 9 mile bike really) having worked hard but suicidally so.
The run at the start was hell. It was fortunate that it was a long gradual descent because all my old issues returned, (stitch, discomfort) and I had to say for the first mile I wondering if I was willing to further any ambitions in the sport having to suffer this inability again for another season. Eventually though when I got to the turnaround and things went skyward I starting feeling quite frisky and started reeling in large numbers of backmarkers and I maintain a good leg turnover. I dropped the hammer on the last hard ascent to make sure I was working hard enough and then finished strongly (albeit whilst ice skating across a muddy field - note to self: take the event for what it is Bryce). It looked at the time that I had been run down but the other guys in my wave but the results suggest I held off.
In one of the earlier waves one of my oldest nemeses was racing early so he could get back to Surrey. Dominic Paul is one of the best 35-39 AG’ers in the country and is about to race abroad so he would prove a good marker to see how I was progressing. In the end he did me by 50 seconds which wasn’t bad since I lost a lot time during that swim. Someone else won the event but at this stage there may be some timing errors (Sarah has been omitted completely and some men’s gaps seem too large) so provisionally I was 3rd. Happy as a first spin of the wheel but we’ll know more as the season unfolds.

Saturday 24th Feb 2007
a3crg Hardriders TT

Having finished his thesis, Bryce was allowed out to play.

Finally some racing !!!

A windy and blustery day saw my usual spring opening TT moved from it’s traditional hardriders course (nuts) to a nearby drag strip. This was a chance to see how my power numbers were looking since the last test in December. I also wanted to rectify some of the mistakes made on Boxing day.

It was a very rolling 5.5 miles out and a tailwind 4.5 miles back to the finish. The first issue was to make sure this time I was warm enough so it was on with the leg warmers and the trial of a new thermal skin suit. Problem solved.

I was part of a new cycle team at this event and despite it being early I wanted to make a decent showing. However, this was a new course for me and it showed. I spent too long staring at my power meter getting strangled by my own warped mid race analysis. As a result on the first stretch whereby I should have worked hard into the wind and then used the tailwind home to compensate I purposely over compensated getting caught at the turnaround by another rider only to find I could keep up with him in 54-11 all the way home. A real schoolboy error (now I know why pro riders don’t use power meters in TT’s at big races Scott – paralysis by analysis).

I was not a happy bunny since my powder was still dry at the end.

On the lighter side of things I came 10th and took the prize for 2nd team outfit.

Even better was when I got home and started downloaded the meter. I sensed last week that I was adapting quickly to hard work. My average power was up 32w – that equates to about 10% since the 8 weeks since the Boxing Day TT. What I’m looking forward to is that I have only been doing LT and Vo2 max high quality intervals to predefined power ranges for the last 2 weeks so the impact of those won’t have kicked in yet. I’m spending a lot of time training on my actual race bike in the aerobars this year and in about 4 weeks time I expect a serious number hike. Watch this space.

The only downside is that I have never had to train on the bike as hard as I am now and this test only showed I now have to start working harder. Sigh……….

Sunday 25th Feb 2007
Avon Tyrell Off Road Duathlon

Louise is also stepping on Julian's muddy shoes -

My weekend of confronting my fears……

Well, this was my first race for far too long (I won’t say exactly how long as it is too shocking), due to an unplanned and unwanted break. Having very little winter base work in my legs, I have come to the conclusion that if I wait until I have more miles in me to race; the race season will be over. So my approach is now going to be an “Ullrich” one i.e. to race myself fit. Although this is not my preferred plan of attack, anything is worth a go at the moment.

I initially thought that the off-road mountain bike section would involve a gentle pootle around the forest tracks, which is just about within my capabilities. I then discovered that it was in fact a “technical” bike course. Well, the words “me, technical and mountain bike” just don’t go together. At this point, I thought I would offer to marshal instead, and so booked myself onto a climbing course at Calshot on the Saturday.
However, race organiser and good friend Richard Iles convinced me that I would be able to get round it and was not going to accept no for an answer.
I was still considerably apprehensive (substitute “fearful”!) but decided to take the approach that I could always get off and push my bike. How true this would become!

Race day dawned and I have to confess I was not particularly raring to go. Many of the other girlies seemed to be equally apprehensive which was slightly reassuring. A nice chappie parked next to me told me that I had my tyres pumped up too much so I let some air out, allegedly to get more grip, although I don’t think there was actually much chance of gripping anything on that course. The first run went well and I felt pretty good although I don’t think I would be saying that if the first run had been a 10k. I even managed to run up the killer hill at the end without nearly dying. I overtook one female approaching transition so my recovery from the hill was surprisingly quick.

Onto the bike.

Well, all I can say is that I survived. I nearly went flying over the handlebars on the first lap, did a stylish fall on the second, landing on some very vicious stinging nettles, and hung in on the third. It proved pointless wearing cleats as my pedals were so full of mud, I couldn’t engage my foot. I would have been given 0 points for style, and think I probably ran with my bike nearly as much as I actually rode it. However, I take some consolation in the fact that I didn’t get off and push any more than anyone else. My glutes and hamstrings had a good workout pushing my bike up slopes through mud, and my heart rate was kept high. I just get so frustrated as I don’t have the bike skills to deal with off-road challenges and instead of just letting the bike go, I tense up with sort of panic, then usually fall off!

With the bike section out of the way I was actually looking forward to the final run. My legs felt ok off the bike and I picked up a steady pace. I worked hard to catch up with a guy ahead, thinking he could protect me from the wind, but then I overtook him and never saw him again. First time for everything!
I managed to keep pushing throughout, nearly died coming up the killer hill at the end, and finished with the second fastest second run split. I’ve never ran so well in a race before.

Twenty four hours later and my arms are still stinging and itching from the stinging nettles despite vast quantities of Calendular cream, I have a beautiful bruise on my leg where I fell off, a collection of other bruises and a sore upper body, although I’m not sure if that’s from climbing or where I fell off. Still, it was all good “fun” (funny how things always seem so much better after the event) and a productive weekend of thrashing my body. Oh, and I finished 3rd female.

As for confronting my fears….well, the climbing just needs practise as it was still rather scary being at the top of a wall looking down, and my biking obviously still needs a lot of work! At least the rest of my races will be on the road.

Sunday 18th Feb 2007
Cirencester Off Road Duathlon

Slightly out of sequence but not a worry, seems all the athletes have been having a play in the mud.

Here's Claire's day from last week.

I decided to enter an off-road Duathlon to improve my bike handling skills. I thought it might also get me over my fear of descending, having had a nasty crash in the past. I’d heard good things about the race at Cirencester, so it seemed like the ideal choice.

The day finally arrived and it was with a certain amount of nervous anticipation that I approached the start line. The run course consisted of two laps around a fairly flat and not too muddy course. I quickly settled into a steady rhythm and reached my bike feeling comfortable in 17:42.

Then came the bike….

The bike course consisted of four laps of an extremely muddy and undulating course.
It was emotional!
The first lap saw me making mistakes due to my inexperience and tentative approach to some of the more technical bits. Unfortunately, as my confidence grew so did the amount of mud clogging up my bike. I had never experienced a bike just locking up before – refusing to soldier. I found the whole experience very frustrating and it had the knock on effect that I didn’t feel as if I was working particularly hard aerobically. I did however get lots of practice unblocking parts of the bike and pushing it up hills, faster than those pedalling. A dismal performance of 1:20:51, about 20 mins slower than what I’m capable: as many of us commented ‘it should have been a walking race’!

T2 wasn’t pretty with my frustrations spilling over but I did manage to overtake some men on the last run, which is always satisfying (18:48).

This race although friendly, well run and marshalled and set in a beautiful surroundings wasn’t for me. There was too much mud, even for someone who enjoys it during a cross country race. As a bit of fun, I may do it again. To actually race and be competitive you need experience on a mountain bike: this race is hardcore.

Saturday 24th Feb 2007
Endurance Life Coastal Marathon

One of Dave's key races for 2007 is the Triathlon Sprint Championships in Scotland where the run will be about 3 miles or about 20 minutes worth of running, what better way to prepare than by doing this event!!

Here's his report-

Endurance life Coastal Marathon 26th February 2007

This was the last of my winter 'off road' challenges that also serve as solid base training. It was billed as one of the toughest and most scenic of all marathon courses.

Competitors were advised to be self sufficient and carry enough kit, water and food to survive in a race that took in some ‘difficult to access’ tracks.

The first half of the race was along the South West Coastal path between Beesands and Mill Bay taking in the headlands of Start Point and Prawle Head along the way. It consisted of a very challenging run/climb/slip and stagger up and down the cliff path. As well as the 'interesting' terrain a strong SW wind made this an energy sapping experience.

The next 10 mile section was over the rolling farmland which had 'benefited' from the last few weeks of heavy rain. My new trail shoes which had been great in keeping me on the coastal path now resembled two matching Christmas puddings. I was feeling good at this stage because the forecast rain had held off and the wind was behind me. The last five miles was down off the hills onto some flat but very muddy tracks around Slapton Ley before turning back into the wind. It was now that the rain arrived. The congealed sweat on my head now turned into a saline rinse for my eyes. With contact lens floating across the retinas it was time to dig deep for the final hill and the finish back at Beesands,

Within seconds of crossing the line I received a printout informing me of my time 4:58:18 and overall position 37 out of 180 plus. More importantly I didn’t pick up any injuries yes (plenty of mud but no injuries)

The course certainly lived up to its billing. I can really recommend these Endurance life events to any of you guys looking for a different challenge. They are friendly (the race HQ start and finish was the village pub) yet really well organised (excellent signposting. marshalling, timing system etc.).

Sunday 25th Feb 2007
Winchester 10k

Graham & Clive have both filed reports about the 10k.

The PB that Clive had in the pool mid-week with a couple of 400m swims around the 8 minute mark may have taken there toll;

This is Clive's take on the 10k:
Probably the best thing i can say about my performance today, is that it came in a week when i've had two really good swim sets, and one cracking turbo session!

It would make me feel slightly better if i could distribute the blame, but the truth is, it was a poor performance, some 2mins slower than last year.

Time 43mins 27secs - position unknown.

Whilst Clive is a bit "grumpy" about his race, Graham just seems pleased that his Ironman isn't that far away now:

All I can say about today's race is that it isn't flat (Scott) or fast (Scott), but very lumpy. My last week of full training went well running up to this race, so I felt I could give it a good blast so that is what I did & the splits are as follows, although some seem to be a bit suspect distance-wise:

(1) 3:54; (2) 3:41; (3) 3:54; (4) 3:40; (5) 3:55 [19:06]; (6) 4:36; (7) 3:22; (8) 4:03; (9) 3:23; (10) 3:31.

Total time 38:04

Negative split of 8 secs

Yippee, I'm now in taper-land. I can't change anything now so I'm just going to enjoy the rest!!!

Sunday 18th Feb 2007
Exodus Spring Series Round 2

This was the second Gorrick MTB event held in Surrey over a course of about 30 miles.

Julian was out getting dirty (again) and here is his brief account;

There were 3 laps of 5 hills like these

http://s138.photobucket.com/albums/q246/pantersworld/?action=view¤t=SwinRich-2.flv

(look up in the distance see how high they are).

I moved up a cat and raced in the Vets and came 38th out of 77!

Sunday 18th Feb 2007
BJW Reliability Time Trial

Whilst Graham was out on his feet, Bryce was back in the saddle.

A new route, we all got lost, it went on for nearly 4 hours. That about describes it.

Or in more detail, it was a dry day with about 40 us riding with the fast group mixed in as well. This kept the pace high (average 18mph over hilly terrain) until people would get lost and then strangely re-appear out of side roads 30 minutes later. I had trained hard the night before doing some evil intervals so I knew I wouldn’t have the best legs (this was intentional) but rode decently for the first 3 hours. Things seem to feel a bit nasty after this point.

We had some good names within the group – ace roadman Eamonn Deane, Tour of Ireland rider Richard Eastam, World AG duathlon medallist Lee Piercy and a few others of the locals made for a decent riding experience. I took a bit of abuse for pushing too hard on the climbs (disrupting the group) only to coast down the other side which upset all and sundry and despite the fact my legs were pretty much fried after 3 hours, as we got into the last 10 miles I started putting some big turns on the front and ramping it up to 26mph just to get the legs ready for the upcoming season. This was the longest ride I’ll now do until December !

A good way to move away from base and start getting ready to accumulate large amounts of lactic. Watch this space……

Sunday 18th Feb 2007
Lychett 10

Graham was back out on his feet again.

Hi all

I wasn't too sure about today's race cos I've had a bout of "man flu" during this last week so I dropped the bike ride out of the equation & just ran the race which, as you may or may not know, is quite a hilly course (Scott - this is a flat, fast course [not]).

The racing conditions weren't too bad considering that it was overcast with a wee chill in the air.

An easy first mile which was downhill & could get a bit carried away, but I didn't. Miles 1 to 3 were uphill & was now in a group of 4.
Miles 3 to 5 were undulating, still altogether.
Miles 5 to 7 were uphill & a bloke from Poole Runners decided to lift the pace so I went with him & managed to drop him by the top.
Miles 7 to 10 were downhill & managed to get two more places on the way back to the finish. Overall, I had a good, strong race & came away smiling.

The race splits are as follows:
1 (6:21), 2 (6:34), 3 (6:50), 4 (6:38), 5 (6:23) [32:49], 6 (6:16), 7 (6:29), 8 (6:30), 9 (5:22) [yes, that is correct but it was all downhill (weeeeeeeeeeeeee)], 10 (6:24).
Total time 1:03:52. 18th overall.

Sunday 11th Feb 2007
Training Day

Well, another 6.30 start - get's us used to race days, I suppose.

Eight of the team got across for this training day, which started with 4 x (2 x 400m) in the pool with a 50m walk inbetween 400m reps. This was to mimic the fact that a lot of the athletes will be racing over courses that require them to get out part way throught their swim this season.
It also gave them a chance to work on drafting & sighting, which improved substantially over the course of the session.

After the swim some of the group went out for a 30 mile bike, whilst a couple enjoyed a run (speed set)and one even stayed in the pool for an extra couple of ks swim.

The team were joined in the afternoon by Alison King, a former triathlete and ultrafit competitor. Ali used to work as a gym instructor and is now self employed as a BOSU Master Instructor & Stott Pilates Instructor.
She put the athletes through a well received balance, agility and strength session on the BOSU.
There was some really positive feedback after this session and no doubt we will be using Alison's expertise again.

Another day of quality training by the athletes, whose commitment cannot be doubted with most of the team up by 5am to travel to the day.

Photos from the day will appear in due course.

Sunday 4th Feb 2007
Blackmore Vale Half Marathon

While Bryce was recovering from “Lassa Fever”, Graham, Dave & Nigel were out at the Blackmore Vale Half Marathon – a flat, fast course……..

Here is Dave’s report;

Global warming is here!

Stood on the top of a North Dorset Hill on a Sunday morning in February bathed in warm sunshine while waiting for start of the race I didn't need any convincing.

This half marathon is an undulating affair along quiet country roads among beautiful countryside. It finishes with a sting in that the last mile is a steep climb up to Bishops Caundle.

I was using this as part of my winter base training. I managed to run at a very steady and controlled 7 minute mile pace throughout(including the last hill) to finish in 59th place out of 418 finishers in a time of 1:31:16.

Coach Note;
Dave was 10th in his Age Group and the first team member home, Graham was 149th overall in 1.41 and Nigel was 156th in 1.56.24.
The winning time was 1.14

Graham's Weekend

A Weekend in the Life of a Budding Ironman!!

Saturday 3rd February 2007
7:00am – Alarm goes off & the day dawns cold but sunny. After stretches & breakfast I get ready for today’s mission.
8:00am – I get the trusted steed out of the garage & with the tyres pumped, off I go. The bike doesn’t know what it’s let itself in for but I will let you know – it is a six hour bike ride around the Dorset countryside (& maybe a bit of Hants thrown in for good measure)
12:00pm – Arrive back on the doorstep & pick up another bottle of go-go juice & head off for the second stint of the six hour ride.
2:00pm – Arrive back home again having covered 100.72 miles at an average of 16.7mph.
2:15pm – I’m now sitting in a cold tub shivering my arse off & drinking Rego (yuck). Oh the joys of long distance cycling!!!
2:30pm – My chef (Nikki) has now cooked me scrambled egg on toast with crispy bacon (yum, yum).
3:00pm – I’m now sitting on a soft, comfortable sofa with feet up, relaxing whilst watching the rugby on the box.
6:00pm – My chef (Nikki) has now cooked me a big bowl of spag bol with two pints of squash to wash it all down.
8:00pm – My Masseur (Nikki) gives my worn out legs a gentle rub down.
9:00pm – Go to bed.
9:02pm – Asleep.

Sunday 4th February 2007
7:00am – Alarm goes off & the day dawns cold but sunny & I get ready for today’s mission (it seems that there is a bit of deja vue creeping in here).
8:15am – My Director Sportive & regular chauffeur (Nikki) drives me to Bishops Caundle for the Blackmore Vale Half Marathon & you may ask “why get there so early for an 11am start” but I’m going to do a 1.5hr warm-up run before the race.
9:20am – Myself & my coach (Nikki on her bike) start to run the course & I get to 5 miles & turn round & run back to the car.
10:50am – A quick change into race kit.
10:55am – A quick visit to the loo (too much info here, me thinks)
11:00am – The race starts & I start at the very back of the field to make sure that I don’t get dragged into a foot race with my team mates or with people that I usually race against. Splits are (1) 8:20, (2) 7:34, (3) 7:18, (4) 7:39, (5) 7:43, (6) 7:55, (7) 7:09, (8) 7:24, (9) 7:28, (10) 7:31, (11) 7:53, (12) 7:57, (13) 8:24 & the last little bit 57sec. Total running time 1:41.
12:50pm – Sat in the car munching away on two mince pies, one ham sandwich, four finger Kit-Kat & more Rego (nutrition is everything).
1:50pm – Call in on Scott & Di for a debrief & a light snack.
3:30pm – Arrive back home & into another cold tub.
6:00pm – Sit down to a roast chicken dinner (cooked by you know who).
7:00pm – Relax in front of the box.
8:50pm – Go to bed.
9:00pm – Asleep.

Sunday 28th January 2007
Heartbreaker Half Marathon

Graham was out at the Heartbreaker Half Marathon.Here is his story.

This race is a half marathon over the same course as used for the New Forest Half Ironman, which was held last September. My time in that race, for the run course, was 1:53:56.

Today's course however was slightly changed in that the start was at the High Corner Inn, which was a bit of an eye-opener for quite a few people cos the start was at the bottom of the hill leading from the pub. The race started at 10am & I was in about 10th place going up the hill because all the cars parked on the hill made the start very narrow. Now we go over the top & into the forest & I was up to about 6th place, which was a bit scary for me being so
close to the front in a running race, but felt quite good.

As the race went on I moved into 5th & then, keeping at a reasonable pace but not going too hard, started to pull 4th in. Once he was behind me 400mtr in front of me was 2nd & 3rd (now this is getting scary!!!!). Eventually by mile 7 (it took a long time) but I got them both. One dropped off so there was two of us left, racing for 2nd & 3rd cos the leader had long since disappeared.

We were now on the only bit of road section which lasted about 3 miles & I'm sure that he started to pick the pace up at this point so I stuck to the task & put my head down & even tried to work with the guy, but he didn't like it when I started to overtake him so I thought to myself, OK mate, you do all the work & I'll just sit in.

We get to Moyles Court sand dunes, not a nice place to be at 11 miles & having to run up them. 2nd place starts to pull away but as I caught him once I could catch him again but, heading down to the Red Shoot Inn, I stumbled, do a double somersault, a back flip & a pirouette & the two people at the water station a couple metres along the track hold
up signs with a 9.5 & a 9. But on a more serious note, I think I caught my foot in a hole, & with sod's law being what it is, it had to be my recently mended foot.

As I lay in the mud thinking, have I ruined my chances at South Africa & should I've run the Romsey 5 instead, I think OK, it's happened now, so I get up with a very sore ankle & slowly run towards the finish but seeing my podium place slip away as 3rd & 4th place overtake me. But, to my surprise, even with a slow last 2 miles I clock 1:28:33 which is very pleasing on such a taxing course.

5th place overall, 1st in my age group so not a bad day's work.

Coach’s notes; projecting Graham’s half-Ironman run time and the pure half marathon time, with a bit of number crunching, equates to a between a 3.13 – 4.06 marathon, bearing in mind these projections are based on an off-road event.

Sunday 21st January 2007
BJW 75 mile Reliability Trial

Bryce went out for a gentle ride in the country...
Later that weekend having done a monster bout of training on Saturday (the day after the 5k) across all disciplines I headed out on Sunday to perform what was likely to be my longest ride of the season over 75 miles for the reliability. It was a good turnout of 70 ish again over a more rolling course than usual. The pace was good and the group stayed together to be honest for nearly 3 hours.
I realised later that there was only one big climb on this one but it was arguably the toughest climb in the county – Ballbarrow. For those that have gone up it, it’s a double-barrelled climb of frightening proportions. The pace in the peleton had begun to slow 10 minutes prior to it and it was discussed between most (some more willing then others) that we would race it (or in the case of the tail enders survive it !). My legs were a little ‘worn’ from the day before and I had stayed off the front until this point and for this very reason saw it as good training and a bit of a test to see how I fare against many ‘purists’ that I’d probably go up against in the odd road race later this year.
As we approached the climb I had already decided how I would do it – basically be in the lead group, set my own tempo and see what happens and this is pretty much what happens but then this is when things start getting confusing. I weigh 90kg (or 14 stone). I choose not to count gravity among my friends. I have a fair amount of power but to be honest, my power to weight ratio against specialists would rank as poor. That said the field had shattered by the first rise and as we hit the second it became evident quickly that I was short on gears. Mind you, so was everyone else……..
Still, I have a diesel paced style and with this in mind I soon ended up in the first group, then passed through this until I ended up 3rd on the top after nearly 10 minutes of climbing. I was pleased bearing in mind I was carrying 2 extra stone than the others, 2 bottles, and a camelback I’d fully laden for ballast (what was I thinking) and tired legs that were not exactly flighty. If I had put on a 25 sprocket I think I would have been well away.
Some time later as the survivors (who didn’t walk up, as a few did) gathered themselves, some idiot asked me ‘how far did we have left ?’. Coincidence being what it was my speedo had literally just shown 10 miles to go. So 6 of us (with me water skiing off the back it has to be said) went off and hammered this last bit out at 26mph over rough roads. Again, I didn’t have the legs but I then dealt myself in anyway. If you’re going to race, sometimes you have to experience it when things aren’t going your way. Things were not going my way.
All in all another good session and there is an irony to the fact that I’m racing over very short distances this year but seem to be (finally) going ok at longer ones. My swimming is not going so well but then this is purely due to the fact that my MSc is near completion and I only have time for 2 sessions choosing to put more of my time into my running as a priority. Increased frequency later on will sort my pool pace out so I’m not worried yet. My biking is building nicely.
4:15 duration (fastest riders back), 137bpm average (10bpm lower than last year), 17.8mph average speed (nearly 1 mph on last year).

19th January 2007
Boscombe 5K Winter Series

Bryce went out for a gentel evening run....

I did the Boscombe 5k on Friday night under rather breezy (can you say gale force ?) conditions on Friday night. I haven’t done a running event for a while, (hell, I’ve only raced once in 4 months !) and it’s fair to say that if I cross a start line I’m there to race (and especially finish irrespectively) but there have been a few times where you turn up in a car park wind the window down, wind it up, and then drive off. This occasion was pretty close to one of these scenarios. It was a howling gale meaning a direct headwind return leg.
Still, 200 odd souls turned up for it and with me making a last minute clothing change (skin tight and so less drag flapping in the breeze). Looks like PB’s were not going on the menu (neither was a happy smiling face either) since the strong headwind was going to make one half rather unpleasant.
To cut a long story short, I cruised down (knowing that the majority of the field would go too hard AND with a tailwind) and got to the turnaround with a rather too leisurely 9:45. The second I hit the turnaround the wind was monstrous as did the group of 20 I was with at the time. I dropped the hammer and started moving up the field quickly and a few candidates realised I was a sound bet for a draft. This was the point where I started racing individuals as opposed to racing the course. The subtle difference is that I ended up racing to put others into difficulty as opposed to just running the event. As a result, I started surging, changing my line, and slowing down to force people all over the place or just to get ride of them completely. Obviously not wise in energy stakes and cost me a lot of time (but a few sadistic smiles nonetheless).
I was still moving up the field rapidly as well and bearing in mind that this is run over the same stretch I lifeguard in the summer I knew every wind shift and groyne number so I knew when to ramp it up. I finished in 19:58 which is slow but not with the wind we had to contend with. Good enough for a 38th that to be honest would have been far higher had I not monkeyed around midway and run to my ability. Still, on account for Scott being right in his judgement again (groan), this was why I needed to do a few 5k’s I s’pose………

Sunday 14th January 2007
Athletes on tour

With the key races published most of the team have an idea where they will be racing in 2007.

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

Julian Allen has changed his focus and rather than racing Ironman events all over the world, Julian will be competing at the Xterra off-road triathlon events with Richmond, Virginia in June being a main race and possibly the UK Xterra in September.

Mark Chivers has spent the last few months getting his business up and running but will no doubt make an appearance at the Army Championships in Bournemouth in July.

Bryce Dyer is another athlete chasing his GB vest, he is 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.

Nigel Eldred is looking for single sport glory, with an outing at the London Marathon being his early season objective. Following that there will be a couple of local events.

Claire Fraser is building on her experience from the New Forest Half Ironman distance race last September and is 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.

Louise Gould will start her campaign with the UK Half Ironman event at Wimbleball in June; she is 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 is looking to round off her season with the British Middle Distance Championship race in September.

Dave Pratten is another athlete who will be 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.

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

Sarah Wheeler is 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.

Scott Murray will also be representing Team GB, acting as Age Group Team Manager for the athletes attending the European Triathlon Championships in Copenhagen.

So in 2007 athletes will be racing in South Africa, America, Denmark, Germany, Belgium & France.
They will be competing in the British National Sprint, Standard and Middle Distance Championship events. 7 out of 10 team members will also race at European Standard and Long Course Championships, as well World Sprint, Standard and Long Course Championships.

Should make for some great race reports.

Sunday 14th January 2007
De Soto Synergie Training Day

The latest testing day was always going to blow away the remnants of the mince pies.
Due to the previous days' wet & windy weather the bike test was cancelled, that said the athletes still had to perform in swim tests ranging from 750m to 3.8k.
After the swim it was a matter of reviewing their goals for the season and revisiting their psychology circles.
Having refuelled it was into the studio for a predictive VO2 step test, an anaerobic energy system test, press ups, sit ups & flexibility assessments.
Another day of hard work completed by the team members.
With seven of the team chasing Team GB vests in 2007, these are the days when the commitment tells.

1st January 2007
Broadstone Quarter Marathon

Having raced on Boxing Day, Graham decided that he would start the year with a race.
With the Broadstone Quarter Marathon being a League Race there was always going to be a good turn out and the depth of field appeared to be in the men's race, with about 200 runners in total.
Race day wasn't too cold and was bright & dry, Graham won his age group and was 16th overall in a time of 40.46.