First ever win

Two weeks ago if you had glanced towards my assembled trophies that I had won, you would have seen a solitary rugby figure when I won Sittingbourne Rugby Club Under 8s player of the year in 1985. Since those halcyon days my little rugby player has been somewhat lonely.



So two weeks ago, much to my relief, I finally got something to ensure my books would stay upright. And it came in a triathlon!!

It was at the team relay at Henley Triathlon where I was joined by speedy friends Alex and Chris.

I was the swimmer of the group w(hich doesn't say much for the other two's swimming capability ). It was a 400m pool swim which I completed in 8 minutes. Not great but it was very crowded in there. A 30 second run and I handed over to Alex for his first competitive bike event. He got round the hilly 25k route in an excellent 48.04, handing over to Chris who stormed the run in 16.47. Finishing time 1hr13min27sec. As winners we all got a trophy each and a very full winners goody bag with lots of swimming accessories and Gatorade goodies.



Well done to Alex and Chris who did the lion's share of the work, and kudos to Chris who cut his hand open leaving transition on a rusty fence and still carried on.

Training has been a bit sporadic but I'm on track with 2 months to go until the Olympic race at Dorney. I've started to include 3 strength training sessions which include a 5k row on the ergo and a session on the suspension trainer. (Thanks to Stuart Amory @inkilterfitness on Twitter for the tip).

Thanks definitely has to also go to Kevin Draper (@kevdraper) who has offered to look at my training programme and has come up with recommendations. So grateful for all your input Kev.

I had a good TT at Maidenhead last week pbing over the 10 mile course in 25.53. Another go tomorrow night so looking forward to improving that.

And final race news was the aquathlon at Liquid Leisure last Saturday. It was a charity race for Mike and Reiko Tree's Tri4Japan (www.tri4japan.com). The race comprised of a 750m swim and a 5k run. I decided to try a new tactic in the swim and start further forward than I usually do with the view to go balls out (nothing to do with the rip in my wetsuit) and see how I go. Well for the first 75 metres all was good then For the first time ever I started hyperventilating. So I slowed down and tagged on to a passing swimmer's feet. Once round the top buoy and I was felling calmer so I pushed on again and exited the water in a seasons best 13.47. After a 40 second transition I headed out on the run feeling good. Three laps of the lake and I finished in 21.20. Overall time 35.54. The run was comfortable so I knew I would have been able to go quicker. Will try harder next time.

I did say that was the last bit of news but I've just got back from a club series 5k run in Maidenhead. It was a momentous occasion as finally I reached my holy grail of a sub 20 minutes 5k. Perfect conditions and fresh feeling legs combined for a 19.50 result. Happy and tired now. Until next time... all the best

"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."

T. Alun Armstrong

Windsor Triathlon: report and reflection

Last Sunday was my key race for the year at Windsor. I was planning to beat last year's time of 2hr36. I was feeling fitter than last year so expectations were high.

When I started this training regime I planned to lose a stone, starting at 12st4. Come the morning of the race...



So that was the first challenge complete.

The alarm had gone at 5am and after the weigh in and breakfast Mel dropped our friend Ian and myself down near the start. The first Olympic waves were heading out. Our start was 7.45 so after setting up transition we headed over to the start.

Swim

After being slightly concerned about a shoulder twang a week earlier I was slightly apprehensive about the next 1500 metres. I set off at my usual pace and thankfully the shoulder didn't cause problems. I exited the water around the half hour mark and ran the 200m to T1. An ok transition and I was off on the bike

Bike

On leaving transition the mount line is always an area for comedy/ tragedy. The chap in front tried a flying mount and flew into the crowd bike and all!!

I got motoring and soon got onto a good rhythm. The Speedfil bottle on the bike made so much of a difference, and I was supplementing drink with Powerbar ride shots.

At this point the weather closed in and the rain and wind came down. I was heading on the only real incline when I realised something was not quite right. My fingers were so numb I couldn't change gear! It didn't help that traffic was heavy with horse boxes so I really needed to change up and down often. I was having to use the palm of my hands which meant coming completely off the aerobars. I managed to get back to T2 in about 1hr13 but had a transition nightmare as my cold hands fumbled with my bike helmet strap. It took over a minute to undo it

Run

My running had been going well in the preceding weeks so I felt I should be able to run about 45 minutes. I took a Hi5 gel as I started and soon got into a good rhythm. I saw Mel, Georgie, and other friends which was a welcome boost, especially as Georgie had made me a banner



......She's such a clever girl!

The first two laps went well in just under 30 minutes. As I rounded the last turn for the third lap, my hamstrings and quads just seized up. Game over. However, only 2 miles to go so I slowed down and enjoyed it.

I came over the line in 2hr37 and 24 seconds according to my watch. I add that as it soon became apparent that my chip had failed so I had no split times.


Reflection on the race

Initially I was gutted I hadn't hit my target sub 2hr30. It took a hot chocolate and bacon sandwich and some reflection time to realise that in the circumstances it wasn't that bad. On the day the conditions weren't great. Even Tim
Don "donned" a waterproof towards the end of the run.

My training had been concise and I have to admit I haven't done enough distance training for Olympic triathlons. For sprint yes, for oly no. I have my next oly race in 8 weeks, so I plan to sit down this week and plan a better programme including a focus on strength training and an extra weekly long slow run. I'll outline this in my next blog.

To sum up

This year is all about returning to health and fitness as well as having fun. I still want to target the GB age group squad but know it's going to be a tough time. But I'm ready to give it a bash over the next few years. And if I don't make it, then maybe the next generation might.




"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."

T. Alun Armstrong

Catching up

It's been a couple of weeks since I last blogged so I'll try and include everything that's been going on.

Since starting this period of training toasted the end of March I've hit a few milestones. The weigh loss has gone well. Starting at 12st 4 I'm now down to 11st5. It's amazing what a difference carrying the less weight has helped my times. Last Saturday I ran my second fastest ever 5k in 21.04. I feel that a sub 20 isn't far off as my fitness gets better. I also raced my fastest 10TT last week in 25.55, near 2 minutes fastest than my previous and that included a wrong turn on a course that only had one turn (which was at the start of the course). In my defence... Nope I have none.. I just was daft and messed up going round the last roundabout. I'm back there this week so will see how I go.

The big news is.... It's Windsor Triathlon week!!!! At 7.45am on Sunday I will be jumping in the Thames for the 1500m swim, followed by 42km of cycling and a 10km run around the town centre. I'm targeting a sub 2hr 30min finish. Last year I completed it in 2hr36, and I feel fitter this year. The swim is the only area of doubt with a dodgy shoulder. Thankfully I had a visit today from personal trainer Cee Fee who sorted it out with a sports massage. Will be off tomorrow to do a test swim.

I competed in a warm up race last week at the Thames Turbo triathlon near Hampton Court Palace. It was a 426m pool swim, 21km bike and 5k run. There were 400 competitors going off at 15 or so second intervals I was about 380th. Cue a lot of waiting about. When I did get going I had a stinker of a swim. Shoulder issue and the little problem of a mouthful of someone elses hair didn't help, but exited in 8.55. The bike and the run went much better and I finished in 1 hour 12min and 58 seconds in 98th.

I'm hoping to take that form into Windsor. Looking forward to seeing my support crew of Mel and Georgie on the course, most probably at the chocolate cafe.

Sub 2hr30 here I come.