Thursday 15 November 2012

Ticking Over

I talked a little about low motivation last post. I have been struggling a bit with a lack of direction, not sure what to do, plans for the coming year and life in general. I am no expert but this can be a really positive stage on any journey. I have found this in the past. Out of all the mess and confusion, if you can listen,  new doors open and opportunities will arise.

Lately I have been running lots. Mountains, Trail, Road and even Cross Country! The XC was interesting. Four of us in the fast pack ran laps around a playing field in Carlisle. It was pan flat and I forgot how many laps we had to do straight away! School boy error. It was fun though. I died on the last half of the last lap. 32min29sec for an 8km race. Totally not my kind of thing but always good to get out of the comfort zone.

Today I ran over to Coniston from Ambleside following the route of the Lakeland 100 and 50. I will run the 100 at some point and will prob be running the fifty next summer. Time was 2hrs18min taking it fairly steady, holding back on the down hills. It is a fantastic stretch of trail. I cannot recommend it enough. I plan to run the other stages over the next few months and see how the times and numbers add up. I think I could run it pretty fast, we will see.

Planning to do a couple of road (WHAT!!!??) 10km races in next few weeks. Have always wanted to see what time I could do and am pretty inspired by how fast the top runners blast them out. The Brownlee Bros run sub thirty minutes of the bike! I will be happy with close to 35mins, under 40.


Friday 9 November 2012

Season round up

Nearing the summit of Ben Eighe

As I said in the last post I wanted to round up the season with a post about what I have learnt in my first seasons racing. For me what I have learnt covers a broad range of things from technical/training/equipment type stuff, useful to make racing faster in the future possible and the deeper stuff, about myself that training, focusing and digging deep brings out. For me the latter is the most interesting but hardest to fully explain as half the time I don't really understand it myself!


  • Inspiration is key


I chose Celtman as my first go at triathlon. I wanted an experience that I would remember, I wanted a goal that I was not sure would be possible. I also wanted to be among the mountains and the sea. I had seen the Norseman Extreme Tri video and it seemed the perfect race. Then I found Celtman and knew I had to enter if I could. It represented everything I wanted and needed. The thought of swimming across a sea loch surrounded by mountains got me out of bed at 6am and down to the lake when the temperature was just 7degrees. The 125 mile bike course had me out on 5 hour plus rides on flooded roads, into headwinds and everything else on my trusty Cougar bike. My legs soon got strong enough. The run over the top of one of Scotland's most beautiful mountains put the icing on the cake. The thought of the challenge and experience motivated me beyond belief. 

  • Things don't always go to plan!
Seems a bit silly but I  find I get lost in the thought of reaching a goal and expect it all to go perfectly. My reaction at times when it does not is often not the most productive at first. When my bike broke on Celtman I thought of quitting, on the run during Hellvelyn I felt the same and at many times during training things did not go to plan. How you deal with these moments is key. In a way many of them are beyond your control so you just have to do what you can, keep moving forwards (or sideways :) ) no matter what. Reacting like a spoilt child is not positive. The races and training give a chance to work on this stuff and it is so applicable to life in general. Expect the unexpected and react accordingly!

  • If you think you have dug deep, you can probably go a little further
The more impossible the goal or harder the challenge the richer the experience becomes for me. Standing on the start line with a bunch of other super motivated, talented and brave athletes will bring out the best in all of us. By racing others I find I always dig deeper. I avoided racing and competition for years because I was afraid. At the end of the day for me it is not about a position in a field but getting that last bit of effort from myself. Finding what is truly inside. A race atmosphere provides a gateway to this. You can then draw on these experiences when you are on your own, as I was with Wasdale Tri.

  • Get the entry in and start training now!!
Life is too short. If you want to do something get it done! Dont be intimidated by distance, terrain, conditions or your current levels of fitness. The process to reach an inspirational goal, whatever it is, will be an amazing journey. Dont listen to the negatives from yourself or others. Do listen to the positives and surround yourself with them. Look for and  accept help. Listen. Take action.

  • Sometimes the Mojo is low
I go through periods when the motivation is just not there. The psyche is low. At times I also feel a little unsure of the path I seem to have chosen. But it always passes, guaranteed and comes back stronger. Over training is easy to fall into, I find it creeps up and hits me hard. If the mojo is low this could be the cause. Be aware of your body, keep a record of your training and use it to assess if you are doing too much. I also find after reaching a goal low mojo can strike. Something is missing. Take some time to chill and do other things. I am currently planning on doing some cross country races and spending some time trail running. I am also spending more time with friends training and socializing. I will also be reading some books and drinking lots of tea! It will return!!

That will do for now I think. It is far too much to write in one post so I will save a bit for another. Hope this is helpful to someone, it does help me to write anyway.

Had a good fun run out with Steve in the snow the other night. We ran Helvellyn and took in Stepped ridge on Brown cove crags on the way. YakTrax and Ice axes essential. The first after work Alpinism outing of the season! Racing Carlisle leg of Cumbria cross country league with Ben tommorow. 8km with the greyhounds. Should be interesting!  







Two inspirational videos for your enjoyment!

Sunday 21 October 2012

Unfinished business. Wasdale Tri

It is 3am. I am fully awake and my body has a familiar ache all over. My mind is racing. Thoughts of clear emerald tinged water that feels so pure you could drink it, the screes dropping into the depths, the steepness of the lakes toughest mountain passes and the determination needed to climb them and traversing the roof of England as the sun sets. I feel the emotions and pains of the day loud and clear.

The opportunity had arisen to go and complete the course of the Wasdale Triathlon. Steve was keen for a day out. He also knew how much effort I had invested into preparing for this race. He is a good friend who understands. He had not biked or swam for a long time but was still up for it. Legend. We set off for Wasdale on a wet, misty morning. After three weeks of massively reduced training I did not know how it I would feel. Apprehension hung in the air. A tough day lay ahead. No prizes, places or chip timing. Just a day in the mountains and a chance to explore your own limits.

Steve had raved about swimming in Wastwater since last Easter. It was great to finally experience it. The weather cleared as we began to swim. The water was fresh, not too cold and had a clear green tinge. You really did feel you could drink as you swam. The screes rose above, Kirkfell and the Scafell's also loomed. The swim experience came close to the Celtman. No jelly fish though. Clear water, mountains and the rhythm of the swim. It seemed to pass quickly. I came out of the water, ran down to transition and headed out for the bike section.

Now this is a tough bike course. The steepest passes of the lakes from both sides and a few others thrown in for good measure. I was riding the Steel Cougar with its 53/39/26 ratio. I doubted if I would make it up the passes let alone be able to run after. Somehow I did. My heart rate certainly maxed out twice and I saw stars. Not exactly ideal for a Half Ironman. It is amazing what your body can do if you are willing to push it. Heading back to Wasdale I start to slow down the nutrition and drink a little water in preparation for the run.

Back into transition I meet up with Steve. I am looking forward to heading out on the run together having not seen each other since the start of the bike. The final challenge of a 13mile traverse of the Scafell's remains. We start the run together but Steve soon falls behind. Still feeling the effects of his awesome effort at the Ripon Ultra he tells me to go on. On my own again the loneliness sets in. For the first time I consider quitting  turning around and heading back. I would be so easy. Then my legs start to slow down and I feel dizzy. I am forced to walk. I had slowed nutrition down to early on the bike and have bonked. A Baz Ball (Nice one Coach!) revives me. I feel the energy flow back. I see no one else for the rest of the run. Mist and the call of a crow greet me on Scafell Pike, a reddening sky and the last rays of the sun are waiting on Scafell. I feel privileged to be here. It feels good to get into some running again on the descent to the Boglands. It is dark as I climb over the haunted moorland of Burnmoor Tarn. On tired legs the Bog saps my energy. I am greeted by the light of Steves head torch on the descent to Bracken close. It is good to see him again. The day is done, the challenge complete. Business is closed.

Today I experienced an intense mix of emotions and feelings. Moments of darkness, light and release. The mountains always seem to provide a catalyst for this. They give us a chance to explore ourselves in ways just not possible in day to day living. I always seem to struggle with the return to normality from these experiences  That is why I am awake at three am after a nine hour day in the hills after only three hours sleep.   A common theme in adventures books is that these experiences make us feel truly alive. We experience all that life has to offer. There will be more adventures, tougher challenges and I look forward to these. More chances to cut open the core of the apple to prove it exists ;) For now a little rest is needed though!

Steve made this little video for a tiny amount of footage. The window of the church at Wasdale Head is the highlight! Thanks for a top day Steve. Enjoy.

Thursday 4 October 2012

Cancelled!!

Gutted! After a wet night sat in a puddle, listening to the rain lash down and the wind blow the descision was made to cancel Wasdale Tri. To be honest it was the right descsion to make for the safety of competetors and marshalls. Only me and one other optimistic (crazy?) person bothered racking our bikes.

It could be veiwed as three months of hard training wasted but I know it is not. My swimming and cycling have improved massively since starting out last year. Now is the time to lock in the base I have developed for next year. The training will continue but without as much intensity and I will have more time for a bit of cross training, certainly some winter mountaineering.

I am going to post a review of my first season of triathlon in the next few days. What I have learnt, thoughts, feelings and lots of thankyou's! Planning to enter the Langdale Horseshoe fell race next sat to, another race I have always wanted to do, so will hopefully have some sensible weather and a good run!


Rydal water this morn. Getting a bit chilly!


A misty Rydal water (the pool)











Got out this morning for an easy swim in Rydal. Numb feet after and a little cold tell me the temp is dropping quite a bit. Nearly time for the Amblside Winter Swimming Club to meet, although it is not cold enough for Steve yet! Will be out for a run this evening. Plan is to run from Hartsop over Highstreet, the Beacon and down to the Kirkstone pass. Leg 2 of the Ian Hodgeson Relay. Running with Ben and a few others so may become a bit of a race! All good fun though.

Friday 28 September 2012

2 days and counting!

Sat in Bilbos cafe in ambleside, enjoying a pint of tea and a slice of choc cake. No posts for a while but plenty has been going on. Moving house, the last hard training sessions before Wasdale and a classic fell race on a beautiful day.

The last 10 days has been tapering. I have to say I am feeling strong and confident. Pretty sure the run is back, Wrynose and Hardknott feel a little easier and The Coach has lent me his wet suit which feels a little faster and warmer than mine! The weather is set to terrible so all that training in the wet and cold should have been worth it. The more suffering the better for me I think. It will hopefully slow the racing snakes down!

Three Shires Fell Race

The race route


This is a race I have always planned to do. It happened to fall 15 days out from Wasdale, is 12 miles long with 1300mtrs of ascent. About the same as the route on Wasdale! The perfect race to test out the run. I have been working quite hard on my run recently after feeling a little disappointed at Helvellyn. Working hard uphill during runs up Fairfield and Red screes seemed to have done the trick. I came 26th with a time of 2hrs 16min 59secs. I felt stronger on hills and the leg speed was there for the descents. I recovered quickly aswell. This really is a great fell race, running on rough trods with plenty of scope for picking your own line. Very well organised by Ambleside AC and the support on the course was fantastic. Steve  had a run out to in preparation for his goals this winter. Legend!
The start of Three Shires 2012
So now it is time to rest, pack kit and get fired up for Sunday morning at seven am. As I said before I feel ready and as always just want to race as hard as I can. The rest will sort itself out.

Race report and photos some time next week!

Thursday 6 September 2012

Finding my feet

Good run out last night with Steve, although my legs felt heavy and a little achy! Think it was a good idea as they defiantly feel a bit fresher today! It was a lovely evening and the run takes in some of the best trail running terrain in the lakes, following the UTLD course for a few miles. It is around eight miles in total and starts and finishes in Elterwater. Good to get out again with a mate too.

Tour of Lingmoor run Photo by Steve Ashworth


I need to get my legs turning over faster again. Get back that light feeling during my running that seems to be missing at the moment.

The Slaters Bridge, Little Langdale


It will come. Have missed running in the fells lots the last few months. A pretty perfect evening really.

Check out the Runlakes blog for a cool short video and more photos.

Planning a full recce of the Wasdale Tri bike course tomorrow afternoon and a pool session in the morning. Will post how it goes.


Tuesday 4 September 2012

Helvellyn Triathlon 2012 race report

Helvellyn Triathlon.

1mile swim- 38mile bike- 9mile run

Described as one of the toughest triathlons on the planet! A cold swim in Ullswater, followed by a bike ride including the famous 'Struggle' to Kirkstone pass and finishing with a run up Helvellyn, one of the highest mountains in England.

I decided to do this race a little last minute. My main goal after Celtman was Wasdale Tri. However I have always been inspired to do this race. Friends have raved about it, it has a true fell runners finish and a tough bike. The chance to visit a mountain summit during a triathlon seems to be important to me. It gives me the motivation and inspiration to train and race hard. Visiting the summit of Whiteside and the descent to Glenridding certainly pushed me and as I said in my pre race post a meltdown nearly occurred!

I woke at 5.45 am on race morning. A bowl of muesli, a strong coffee and slab of chocolate cake for breakfast got me going. Arriving at transition I felt fairly calm compared to Celtman. The day would be much shorter, I knew the course well and the fear of the unknown was not lurking as close. I wanted to race hard and treat this as a practice race for Wasdale, another training session to learn. I knew I was biking well so decided to leave very little in reserve during this leg. Lets see how it effects the run, learn the limits and how it feels.

Entering the water calmed me more.It was about to begin. The siren sounded and we were off. Arms and legs flailing. Spells of clear water, rough and tumble near the buoys on the turns. It is over in 28 mins. I am happy with this time but know there is so much room for improvement.

Transition go well and I am away on the bike. I soon move up through the field over the first climb. I do what I set out to do, race on the bike.I take it steady through St Johns in the vale, hold my position for a bit then attack again. I start spinning as I reach Ambleside to prepare for the Struggle. I hold my position and over take a few. The final ascent to the pass is lined with supporters. Cowbells and writing on the tarmac gives a European feel. The last bit feels as tough as it always does. I nearly vomit at the top, gasping for air. Then it is time to spin the legs ready for the run. I could have pushed harder on the last few flat miles but knew the struggle had taken its toll.

Another reasonable transition and the run begins. This is where the real pain begins. The heat of the day hits me as well as the steep path up mires beck to the hole in the wall. My legs feel dead, doubts creep in along with fatigue. Even when the path levels out my legs feel heavy and I am slow to warm up. On Swirral edge I try to keep running until the final steepening. On to Whiteside I force myself to run the descents fast but I am in pain. I had prepared myself for this but it does not help. I keep pushing down the zig zags. I am passing people but the pace is hurting me. At the bottom of the zigzags the path flattens. The calf cramps start to kick in. This pace is pushing my body to its limits. A Zinger Gel and a mouthful of water are forced down. I am worried I might not even make the finish line but hold the pace. I knew this may happen and accepted it. My body holds up, it does not shut down but I know I was close. I finished the run strong but was disappointed not to feel stronger at the start and middle.

I am so glad to reach the finish. The pain stops.

So what did I learn?

Preparation is key. I still have bike problems and raced on a bike that was too small and had acceptable gearing. A compact chain set would have taken the sting out of the struggle. I had to put the saddle back and as a result used the wrong muscles which prob affected the run. This will not happen at Wasdale.

My running needs a little work. Still playing catch up after calf injury at Celtman.

I am biking well. 2hrs 1min on a borrowed bike holding back a little in reserve. The struggle felt hard but the rest of the bike felt hard but comfortable at the pace.

The run was painful but it did end and my body did hold up. It is amazing how much further you can push if you accept it might all end in tears!

Overall I am pleased with my time. The race is truly amazing. Great atmosphere and a stunning location. Thanks to Steve (www.runlakes.com) for helping make it happen, Ben for loaning his bike and Mulebar for amazing fuel.

Swam in Rydal  the evening after the race, biked to work and back today. A little achy but nothing major. Last three weeks training before a proper taper for Wasdale! Psyched!!




Sunday 2 September 2012

Helvellyn

4hrs 15 mins. Ok (for me!) swim, good bike (to good) and the run was a world of pain!

A very tough race but super friendly atmosphere and great support.

 Will post more when a little less tired!

Friday 31 August 2012

Racing!

So the first race since Celtman has come around! Helvellyn Triathlon.

A 1 mile swim in Ullswater, and 38mile bike that includes the famous 'Struggle' to Kirkstone pass and a 9 mile run. The run visits Red Tarn, Swirral edge and the summit of Whiteside before descending to Glenridding. A tough course that has been named as a must do race in the magazines and one of the best triathlons in the country!

The field will be very competitive with over 700 entries but the atmosphere should be amazing. Decent weather is forecast (fingers crossed) which will make a change.

I decided to enter pretty last minute as I felt I wanted some more race practice before Wasdale. As I have said in my previous posts training has felt a little unbalanced and inconsistent. I have been training hard but just not in my usual routines. I felt wasted a couple of weeks back and was glad to hit a rest week. After an easy week with light training my legs seem to have really picked up. On a 35 min run tonight my legs felt snappy and holding a tempo seemed easier. There is definatly a race in my legs somewhere!! So I am not really sure how it will go.

A big part of me wants to go out and race hard from the start. It is a fast race and I am keen to see how my body will handle the intensity. This plan may mean a meltdown later in the race but at least I will have learnt something. Nothing to lose but everything to gain!

I plan to swim tomorrow morn then take it easy for the day. Kit will be sorted tonight. Nutrition is sorted thanks to Mulebar. Bring it on!!

Proper Psyched!


Sunday 26 August 2012

A Weeks Training

Thought I would post a summary of my weeks training on here.

Taken from my training diary that is now full of over a years worth of entries. A really useful resource when things crop up. Helps build an idea of patterns etc.

Sun-

AM- Run- 45mins. Road loop. Bit of tempo on flats. Legs still sluggish.
PM- Bike- 2hrs 30- 45miles on TT Bike. Mostly steady but 10 mile TT on Levens course. Within 26mins. Feel good on bike but cassette worn out so skipping when climbing.

Mon-

Easy Bike to work-1hr

Tues-

Brick-1hr30-TT home (37.31 Ambleside to Kendal) then road loop on run. Found a nice rhythm on run, better than recently.

Wed-

AM-Bike to work easy-1hr
PM-Bike to work easy-1hr

Thur-

AM-Brick-3hrs 30. Bike, Run, Bike. Pedal out to Kentmere Avg heartrate 150BPM. Run Kentmere Horseshoe. Concentrated on pushing uphill. Took it steady on way down. Easy bike home. Felt good running hills and flowed a bit better on flats. Cadence better.

PM-Swim-45mins. Drills at pool. Easy session.

Fri-

AM- Swim- 1hr- 300 warm up, 4x100 drills, 50 backstroke. Main sets 300,200,100 decreasing rest, increasing effort. 2 sets. 100 breast stroke, 50 Backstroke. Hard session, good work out.

PM- Bike-2hrs-TT bike. Bit of a sloppy ride really. Bike not working and felt a little un focused and tired.

Sat-

 Swim- 30 mins- Rydal about 1 mile total. Feel faster and stronger in water once warmed up properly. Bit choppy, challenging conditions. Very positive session.

Sun-

AM- Bike to work- 45mins. Pushed a bit on hills.

PM- Bike- 2hrs30. Hills after work! 3 climb loop around Hawkshead and Langdale. Pushed hard on climbs and bit of TimeTrialing on way home. Hard Session. Tired Now! Rest Tommorow!!

Total Hours- 18hrs

Last hard week before Helvellyn. Rest week till race then 1 more hard week till taper for Wasdale. Perked up last 3 days.

Tuesday 21 August 2012

Over Trained????

A good friend once said if one man calls you a horse, call him a fool. but if three do buy yourself a saddle!

A few friends have commented that I look a little tired lately. I feel it!

Consistent, balanced and progressive training has been hard recently. The miles have been getting put in but other stresses have risen and it has been hard to maintain a balance. I have had to bike allot more than I did leading up to Celtman. As a result my biking has improved and my legs seem to have grown. Have been riding the TT Machine quite a bit and I am definitely getting faster. However my run has suffered. My cadence is slow and my legs feel a little dead. Easy fix, bike less run more? Not really possible as I have to get to work, or get to the fells to run or the lake to swim. As a result I am getting pretty tired and losing a little motivation. The logistics of getting to and from training and getting adequate recovery are just not adding up. I keep ploughing forwards though. Things will have to be rebalanced. A little more rest and relaxation is needed and the training volume and intensity will have to drop.

The Stealth TT Machine. Old School!!


 I love the feeling of training well and consistently. The gradual improvements in skills and those sessions when you feel rested and strong. Running in the mountains feeling fast with a seeming effortless cadence. I am looking forward to racing Helvelyn in a couple of weeks. One of the reasons I decided to start triathlon was a feeling that I wanted to race, having avoided competitive sports since quitting football in my teens. Hopefully things will improve with a little more rest.

I suppose the part of you that allows you push to your limits and beyond, train hard or finish a tough race is the very same part that can lead you to exhaustion and ultimately destruction. But without that trait we would just plod on never really exploring what we could achieve. I think that would be more of a shame than failing to finish or not achieving a time you feel you are capable of . As long as you give it your all who cares!

Quick thank you to Mulebar for producing amazing fuel for training, racing and recovery. Fast, simple and natural energy. Will be writing a little more on this in the future. Have been trying out some nutrition strategies in training.

Check out this video. Pure motivation from Macca and Andreas. Stick with it!


Wednesday 15 August 2012

Tri-ing Hard

Back on the Struggle. This time my heart rate is pegged above 175BPM. A time trial effort, devised to cook my legs before spinning into Glenridding and running the Helvellyn Tri route. As I pass a group of cyclists walking I wonder if I too will have to stop. It would be easier and the pain would stop. My heart rate is now above 185BPM. My chest is heaving, I am pouring with sweat but somehow I keep moving forward, the pedals keep turning. I will not stop. I reach brow and finally get a chance to recover. I made it but only just, my pacing was wrong, my bike heavy and lacking gears for efficiency but the effort was there. The satisfaction that I get from extreme efforts creeps in. I also found out a little more about how far I can push my body and keep moving. Useful for recalling when things get tough.

Into Glenridding and onto the fell there is little chance to get into easy running rhythm. It is straight uphill. My goal is to run it all at a reasonable speed, just off race pace. I carry on and soon am running across Red Tarn heading for Swirral Edge, stretching my legs before the final ascent. I fill the water bottle and soak my cap in the beck. I love moving fast and light in the mountains. The descent feels tough so I reign in the speed and take short breaks from the fast descending. Lots of time to be gained here on race day, if you can shut out the pain. Not a bad time for a training run around 1hr 35. I arrive back in Glenridding and hit the shop for some calories. I have to climb Kirkstone pass once more to get back home to Kendal!

Another epic training session. Ideally would have skipped the second lap on the pass but there you go.

Swim time trial in the pool this morning was very positive. 6min 21 seconds. 24secs faster than two weeks ago. Better pacing, technique and other factors more than being fitter I think. A big jump. More time trials will allow a more accurate measure of how things are going . Good signs though. An hour easy spin on the bike this evening will hopefully help recovery from yesterdays efforts.

Feeling a bit tired and honestly not quite as psyched as when training for Celtman. But still getting out there and putting the effort in. Still seeing the improvements too. It has been a long journey since starting training back in December.

Looking forward to hitting the top of Helvellyn and Scafel Pike in the next races.
What an awesome thing to do after a swim and bike!

Monday 13 August 2012

Good times at the 'Pool' and adjustment

The Pool. Rydal water
The first week of a three week block of hard training is out of the way, bit of a shock to the system if I am honest! No car at the moment has meant lots of cycling or time getting to places, leaving less time for recovery and chilling out. Also have just started a new job (Bike shop) so extra energy is being poured into that. I am finding it pretty hard to adjust really. My routine has been messed with! I don't like that :). Adjusting to life's twists and turns has never been a strong point of mine, but I suppose this is another reason training and taking on challenges allows us to grow in different ways.

All good though.Amazing sunshine in the lakes has warmed up Rydal enough for non wetsuit training sessions! Amazing fun, really refreshing and a bit of a harder workout. Like an outdoor pool session with beautiful views and fresh air.So lucky to live here. My swim is improving slowly. Last 400metre time trial was 6mins 45 secs. I can feel my speed improve if I get my position right and remember my points to work on. This position just needs practice and stress proofing so I slip out of it less.

The Cougar! 
Still thrashing about on the steel training machine! Only problem is the calf's and quads seem to be continuously growing! The extra weight is probably not so useful for the run or swim!

Days off now so hopefully get a couple good days training in. A short, sharp hilly bike to fell run brick session is on the cards. Helvelyn and Wasdale both involve running up mountains after a very hard bike so best get used to this! A pool 400metre Time Trial, 10 mile bike TT and an open water swim are also planned.

Just wanted to mention a massive well done to everyone  who took part in the Lakeland 50 and 100 ultra races a few weeks ago. Inspiring performances from some close friends! Its great to be a part of a psyched and friendly community. Another reason we do this I suppose. Also psyched for fellow Celtmen who took part in The Norseman! One of the races that inspired me to get involved in triathlon and a race that is high on The List. I watch this video all the time! Enjoy and Train hard!



Thursday 9 August 2012

Hills, Hills, Hills!

Struggling to get enough air into my lungs, my back feels like it is going to explode. Legs are jellied and at one point I am sure I was seeing stars. Welcome to Wrynose Pass from Langdale on an old steel bike without enough gears! A hard training session for Wasdale Tri.

Sure this is not ideal training all the time but bottom line is that it is my only choice at the moment. Just have to get on with it. Bit of Rocky mentality required! I know it gets my legs strong and come race day on a lighter bike it will defiantly pay off. Will not do workouts like this very often (once every two weeks max) as they defiantly take a while to recover from. Good fun though!

If your keen for a quick blast with some steep climbs and fast flats between check out this route on my Map My Ride account. 2hrs 30mins from Bike Treks (Ambleside) to Kendal. Fueled by Mule Kicks  Gels and Salls power flapjack (thanks!)

Enjoy!!


Tuesday 7 August 2012

Fell Running again!

Not me, but the scree slope on Celtman. Fell runners Territory!!


Feels like a long time now since cruising through the Coulin pass and sliding down the scree slope on the descent of Beinne Eighe during Celtman. Despite the leg injury I ran well, a time split within the top ten showed this. Regular laps of the mighty Loughrigg Terrace had done the trick, a little bit of minimalist running shoe work (New Balance 110) had helped increase my cadence and efficiency and plenty of stretching and rolling (Heads up to the COACH, top man!) had meant no major injury's.

My other regular training session were the Fairfield and Kentmere Horseshoes. Although fairly short (10.5m and 12.2m) they provide a variety of terrain, ups and downs, accessibility and most importantly very runnable ground. Sometimes I would work hard on the ups and recover in between, take more technical/rocky routes to work on leg speed or really let it go on the down-hills to give the quads a good thrashing.

Combined with  longer runs up Scafell Pike and some long, fast trail runs (Probably only three or four runs over 16miles) it seemed to do the trick.

So after a few weeks plodding round the terrace and a couple of longer runs last week it was time to head back onto the fell. The leg injury seems fine although a little caution is still needed. Decided to run Fairfield.

My goal was to run all the way to the top, although I thought lack of running would make this a tall order. Turns out going uphill feels ok, not quite as fast as pre Celtman but it is still there. Good signs. Felt a little tired heading round to the descent, lack of mileage recently probably but a Cafe Cortado gel helped me on my way.

Down hill was interesting!! It felt hard and I realised how much it takes out of your body to descend quickly. My head could remember but the legs and core were not quite up to it!! I eased off a bit, careful not to over stretch on the first outing. I do love coming down hill though. The descent of Fairfield has to be one of the best in the lakes! A little sticky in the humidity but lovely views on the tops and a light breeze to cool off a little.

Best of all the run can be started and finished at Bilbos cafe and Lakes runner. Coffee before run and a pint of tea and flapjack after! Super friendly, knowledgeable staff and great home baking.

Great to be back running on the fells and things seem to be coming together for Helvelyn and Wasdale Tri's in September. Biking is going well and swim seems to be getting a little faster thanks to Kendal tri club's amazing coaches. All good!!

Looking back out over the Horseshoe

Sunday 5 August 2012

Inspiration


Not the best video but an amazing race to watch. Had me on the edge of my seat. Mo destroys the field and runs a perfect race!




Wednesday 1 August 2012

Motivation, Inner Voices and Sticking with it

I had one of those moments this morning when you wonder what it is all about. Why am I walking to the pool at six thirty, getting soaked to the skin, battling through life's other day to day issues?  Why do I feel the need? Its not like I get paid to do this but I probably put in enough hours to warrant it. Surely it would be easier to just sack it off, sell the bike and buy a Playstation?

You probably get the picture by now.

The feeling that things seem to be conspiring against you or things have got interesting and new challenges have been revealed.

Those negative thoughts. Weather walking to the pool, battling into a headwind soaked to the skin on another long bike, injury, broken kit, etc etc etc. Just quit, sack it off, you don't need to do this.

But there is always that little voice that says NO. Push on. Keep trying. Fight. It will all be worth it.

Try your hardest to be the best you can be.

Funny thing is, after the pool things seem a little clearer. I have completed the session I set out to do.

 I can always look back to that long bike ride and think at least its not that bad.

Struggling through that workout builds strength in the future.

When things get hard there is an amazing opportunity to learn just what we are capable of, discover things about ourselves we never thought existed. We grow in many ways. As long as we are willing to suffer a little discomfort along the way.

That is part of the reason I walk to the pool. As well as the inspiration of others and future challenges.

I can be such a moaning, winy git at times!

This video always gets me psyched. Stay strong, keep moving forward and enjoy the journey!




Wednesday 25 July 2012

The evening ride. Helvellyn Tri?

Top ride out this evening with Mr Ashworth. Blast round the Helvylln Triathlon bike route after work.

The Man!


The struggle was just that. Straight out from work and into this climb is not exactly ideal but it is good to feel the burn and suffer every now and then! Steve has not been on a bike for a couple months but rode strong. I am sure a little competitive spirit helped us along and there was defiantly an unspoken battle for King of the Mountains going on!

Really enjoyed this evening. Good to catch up with a mate and ride hard during a training session. Nothing like training with a like minded partner to get you out of your comfort zone! Always good to mix it up in this way.

Sections of tonight's ride were defo up to race pace and feeling good. Still training on my 8speed steel framed bike with big chain rings. Not ideal for these steep hills for too long but my legs are getting strong from it. Our total time for the ride was interesting. Just checked out last years race results. If I can just improve my swim........ Hopefully gonna get an entry in when they reopen. Perfect final hard training session 4 weeks before Wasdale! Psyched.

Nice one Mulebar for a speedy next day delivery and saving me from a total bonk on tonights ride! Lost it for a bit but a Lemon Zinger gel pulled me out of the hole!


Top fuel

Wednesday 18 July 2012

Time Trials

Just a quick post. Said I was going to do some time trials in sports to give me some times and numbers to improve on and analyse. Never really been into this before but it is defiantly an essential tool. It gives you a time to chase, motivation to train and some hard facts to track your progress.

So here are the times:

Swim 400 metre. Around 9mins. First lesson, always check your kit is working! My waterproof watch appears to be not waterproof! Used the pool clock so prob slightly out.

Bike 10 Mile time trial. 25min 36secs. On the famous Levens course with the Kent Valley road club. Very windy on way out. AVG HR 175bpm.

First lesson I need to take from these efforts is learning to pace myself properly. This will come with experience. When I try to swim hard I seem to tighten up and my stroke becomes shorter and I move slower whilst putting in more effort. Very similar with the bike. Pushing a little to hard early on means I slow down in the last couple miles, despite working much harder.

Some solid times to measure progress with. Only issue I can see is the need for some longer time trials. This would simulate my goals more closely. These two are really full, eye popping lung busting, anaerobic efforts. Still very important as the higher your threshold the faster you can go for longer amounts of time. But as Ironman is a predominantly aerobic race, developing aerobic capacity should be the main goal. Go slow to get faster in other words!

Any comments, tips, discussion or whatever are most welcome!

Oh yeh, recorded my weight and body fat this week too. Bit personal for the world wide web though! Obviously I would like to reduce this.

Need to get my heart rate monitor and watch sorted asap!!




Friday 13 July 2012

A faster swim........

As mentioned before, swimming is my least practised and therefore one of my most limiting elements in a triathlon. Any sport requires hours, weeks, months and years of practice to become proficient in and realise full potential. Skill acquisition, muscle/nervous memory patterns (engram's) and base fitness only come though time spent doing and learning.

When I started out swimming in October it really was an exercise in not drowning! I could manage about two to four lengths, felt like I was fighting to move forwards and the harder I tried the slower I seemed to move. I felt panicky and swallowed more water than you can imagine. Swimming one mile, let alone two was impossible. Sound familiar ??

Putting off getting in as long as poss!


So I practised. I watched you tube videos of people swimming. I watched others swimming at the pool. I borrowed the Total Immersion book by Terry Laughlin from a friend and even tried out some of the drills. I asked people questions about how they swam. Triathlon usually takes place in open water so I bought a wetsuit (www.headtothehills.co.uk) and started swimming in the lake at the end of February. I found a great group of friends who had experience and were kind enough to help and support me.

At times I felt down and frustrated. Some sessions I had to shorten or adjust. I had to tell myself to stick with it, one step at a time. Some things I tried did not work so I tried something else.

Soon one mile did not feel that far and and two point four was tiring but manageable. Not fast but defiantly not a problem.

One of my goals in my training for Wasdale tri (www.wasdale-tri.co.uk) is to improve my swim. First I need to gather some info to set a goal. A 400 meter time trial in the pool tomorrow will give me something to work with. A time to improve on. Future posts on how this goes.

I have also started attending the Kendal Tri club (kendaltri.co.uk) pool session on Monday night. Fantastic coaches and a real friendly crowd. £3.50 a session!!! For improving technique this is like free gold. Totaly recommended.

Out on Windermere with Pete (aka Bownessy, he spends enough time in there!) and Andrea from head to the hills this morn. Stunning morning and the lake is pretty warm. Out for a bit of time in the saddle this afternoon, make the most of the sunshine!

So now its time to practice, practice and practice some more!.......Then a bit more!

Chilly swimming back in March

Saturday 7 July 2012

Back to it!

Time to get back into the swing of things then! A few easy swims and a couple of bikes to and from work this last week have gone well so I decided to do a double session today.

Woke up early this morn to sunshine (honestly!) so headed off to Miller ground for a steady open water swim in Windermere.

Motivation was high, I had that sense of excitement walking down to the lake and felt like running. I like swimming from miller ground early morn. Its always quiet, has a nice walk down through woods and a great view of the Langdale Pikes is framed in the distance looking out over the lake. This morning was mill pond flat too.

A Mill pond flat lake Windermere
Took it steady and did about a mile. Concentrated on technique, slowing everything down and just enjoyed. Swimming is defiantly not my strong point in triathlon and my biggest gains here are to be made through learning and practice, not through hard sessions and high mileage. It is great for recovery from other sessions too.
The Langdale Pikes across the water.

Really enjoyed this morns swim.

Home for breakfast and a rest then headed out on the bike for a couple of hours. Wanted to see how my body would cope with a longer ride and picking up the pace a little. This would give a good indication how well I was recovering 2 weeks after Celtman.

Did just under 50km in a couple of hours. Legs felt fresh, felt good out of the saddle working hard up some hills and similar picking the pace up on some flats. Most of the ride was super steady though.

The route I did is here http://www.mapmyride.com/routes/view/110667329 along with a load of other training rides in the lakes. Open to the public so feel free to browse if your looking for ideas.

Looking good to start with some base training next week then. Starting to get psyched for Sep 30th now! Wasdale Tri has been entered and it looks awesome!! Bring it on.

www.wasdale-tri.co.uk

Thursday 5 July 2012

Celtman the movie!


A superb video.Nice job guys.

If you were not luck enough to be there this should get you psyched for next year!!

Saturday 30 June 2012

Recovery.....

So, one week after Celtman. I still have my race number and split print out blue tacked to the wall and am still wearing my blue t-shirt, the result of the last 8 months hard work! I defiantly feel a sense of pride and achievement now, but have to admit the last week has been a bit of a struggle in other ways.

I am finding it quite hard to let go of Celtman. I keep checking the website still, looking over all the photos and thinking about the beach at Sheildaig, the water in the loch, the descents and climbs on the bike, the Coulin pass and the summit of Ruadh-stac-Mor. A bit of a grieving process of sorts I suppose. One thing for sure is that the race has left its mark in many ways.

Still have a tweak in leg but this seems to be improving daily. Ice and elevation for first three days took the swelling down. Some very light easy stretching after a bath seems to be helping relive the tightness. Should be getting some treatment next week to help it on its way. A deep tissue massage, although painful seems to work wonders for this sort of thing. After the swelling has gone and movement without pain is possible, an injury needs stimulation to promote and speed up healing. Easy does it though.

The good thing about triathlon though is you have three sports to choose from in which to train, which is ideal for me as I quite frankly am a moody so and so if I cannot exercise in some way! Motivation returned the last few days so I spent thirty mins in the pool today, running through some drills and stretching out. Felt that excitement on the way to the session which is always a good sign. Just relaxed and did what I felt like, no rigid plans, sets or stop watches. Plan to try a real easy cycle tomorrow if I feel like it but no pressure. The main thing is the psyche and motivation is there, I know the base I have built up is not going to disappear over night. Without recovery all the training is useless as the body and mind will just break down.

Have thought about and set some goals for the future. Have a few races lined up,more on this in a future post. Hopefully this will help ease the sense of loss now Celtman is done. But in the short term, its is rehab the leg and pick up the swimming. The rest will follow.

The morning  swim, Loch Sheildaig
A few useful links: http://www.active.com/triathlon/Articles/Bouncing_back_from_Ironman.htm
http://www.active.com/triathlon/Articles/Recovery-Tips-for-Ironman-Triathletes.htm
http://www.trainstravels.co.uk/2011/09/02/rules-for-ironman-recovery/

Thursday 28 June 2012

Celtman 2012 race report

As I said earlier, one of the hardest but most rewarding days of my life on so many levels. The journey to race day morning started back in Oct 11, thrashing about in a swimming pool barely able to swim four lenghs. I will talk more about this in futre posts though. The day had arrived, my first triathlon!



Arriving late Thursday night in Sheildaig after a long drive from Ambleside, Steves van was converted to sleep mode and we attempted to sleep. My mind was racing with a mix of fear and excitement that. I probally managed three decent hours sleep before waking to a beautiful view of loch Torridon. I went for a swim to see how cold the water was and steady the nerves. It was pretty chilly and I was certainly glad of the early march swim training in Windermere.

After signing on, meeting other competitors and the organisers it was clear this was a fairly laid back event. I had fears of super serious, hardcore ironman veterens making me feel out of place and bossy officials getting mad at me for not knowing what to do. This could not have been further from the truth. I had the feeling that we were all in the same boat (organisers included!), all together preparing for a long, hard day with the same worries and fears. I prepped, checked and re checked my kit, filled bottles, sorted out nutrition and once again attempted to snatch some sleep.



Sign on was 3am, next set up T1 then be ready to board the coaches for the journey to the start of the swim. Anxiety was once again setteld as we boarded the coaches and I got chatting to a fellow competitor about training, previous events, the areas we came from and the day ahead. The scene on the beach with torches buring, the sound of bag pipes, the sun begining rise and mountains in the distance over a flat loch was truly amazing. We informed the swim had been cut a little short due to water temps and before i knew it we were wading into the water. I was one of the first in and I felt releif that it was about to begin. All the months of prep, early mornings, long hard days training, and over half a year of effort were about to be worth it. I kept reminding myself this was what it was all about.

The horn sounded and we started swimming. My first experince of a mass swim start. I settled down, enjoyed the sunrise over the hills, saw lots of jelly fish and got pretty cold going through the middle of the loch. I did tighten up towards the end and suffered some cramp issues but made it to the slipway, managed to stand up without falling over and needing help and got ready for a bike ride. 1hr02mins for the swim. Steve my legendary one man support crew did a fantastic job helping me get changed whilst still suffering cramps and colds hands and I was soon on my bike cycling up and out of T1. The hill at the start helped me warm up a little and I felt happy to be on to the land part of the days journey.



I felt good at the start of the bike but road fairly cautiously as was my plan. First hitch of the day was my HR monitor not working. Nothing major though, I like to train on feel lots rather than always rely on gadgets. I very had a good idea from training how hard I could ride and still run so all good. I picked up a bottle from Steve just after Kinlochewe. It was around this time I noticed a slight niggle at the top of my right calf. Probally from the cramp I had in the water and T1. This would haunt me for the rest of the bike and run and gradualy got worse throughout the day. No chance I was giving up though, not after all the effort to get here.
Despite this I felt great on the bike, was riding within my limits and passing other riders, moving slowly up the field.

Then disaster struck. My gear shifter broke, leaving me stuck in one gear at the bottom of a hill somewhere near Poolewe. Damm bikes! I had so much trouble in training with bikes and thought I must be due some luck. Clearly not just yet! Luckily Steve was waiting at the top of the next hill. I felt so sorry for myself and thought about just getting in the van and sacking it off. Steve was amazing, helping me change pedals and get his bike sorted so I could carry on with the race. I rode off still full of anger and slowly stated to gain back the ground I had lost. Despite the growing pain in my leg I felt good. My first real rough patch occured leading up to the main climb and lasted till Garve. The road seemed to go on and on but I tried to remind myself that the end always comes, keep moving forwards and you will reach it. This was what I had signed up for and this low point would pass and I would eventualy reach the other side. Look up the "pain is temporary" vid on you tube! I soon felt better but then hit another low patch in the last 15 miles. My leg was really hurting, I had to keep coasting on downhills in an attempt to stretch it out. The power in my legs felt low, the saddle was getting seriously uncomfortable and my neck and shoulders ached. The road seemed to stretch on forever and I kept thinking I would never be off this bike! I felt alone and weak. It had also started raining.



But the end did come and the part of the day I was most looking foward to.7hrs25 for the bike. Steve informed me we would comfortably reach the cut off so no stress there. I felt I had biked well considering, but would I be able to run? A handfull of pretzels and I was off.

I could run! I felt strong to. I ran out to the top of the Coulin pass, Happy with my pace and pleased to be off the bike my spirits lifted. Also seeing other competitors and having a bit of a chat helped. The leg loosened up running the downhill and flats through the magnificent pass. I could see the scree slopes of Beinne Eighe looming in the distance but concentrated on finding a rythm and enjoying my running. The two aid stations were fantastic. The volunteers were amazing, I hope they did not get too eaten by midges! I had one of those moments when you see exactly what you need and want to eat on the table before you. A handful of small cinamin profriter roll type things and some water went down a treat. Another slight low patch hitting the tarmac into T2A passed as I saw Steve ready for our journey up the mountain.



It was great to be with a good friend climbing the mountain after the lonely moments on the bike. I still felt strong and we were passing people climbing the hill. Being cumbrian fell runners we manged to run most of the ridge and I have to say the feeling on reaching the top of the last Munro is one I will remember for the rest of my life. We could now let gravity do some of the work and it was amazing to feel so sharp, strong and at home descending the technical trail to the road. We flowed down the hill in amazing surroundings. We had gained lots of places on the mountain. The mountain rescue team on the hill did an amazing job.

So, the last few miles of tarmac into the finish at Torridon! I dumped my rucksack and took a cafeine gel with a few sips of water. That lonely feeling returned on the road, I just kept telling myself not to stop, keep the rythm and it will be over soon. The wind picked up, blowing straight up through the valley in to my face.
Then Steve appeared out of a car in front of me! He had hitched a lift down the road, unable to close the gap :) in order to help me home! I noticed another runner gaining on me. I was not sure how far I had to go and really did not feel I could lift my pace much more without exploding. Steve assured me it was fine but I dug deep and found the extra I needed not to lose my hard earnt position at the finish line. I lifted the pace again for the last few hundred meters, breathing hard and powered by adrenaline. I crossed the finish line in a time of 14hrs 13mins.

I was truly spent and felt I had given all I had during the course of the day. The course had demanded everything of me and all the other competitors that day and we had responded.



Thanks to all the volunteers, local communtiy, mountain rescue team, the race organisers, competitors and support crew for one of the most amazing days of my life. Also thanks to my friends and family for encouragement, advice and for putting up with my moodiness and fretting along the way. Special thanks to Steve for being awsome on the day. Could not have done it without you.

Next year?.....................



Probally!!



Wednesday 27 June 2012

Celtman 2012









What a day!

A lifetime goal, 8 months of training, lots of help along the way and 14 hours 13mins of race.

The Celtman extreme triathlon. 2.4 mile swim. 125 mile bike. 26 mile run.

www.cxtri.com

As soon as I saw the location, distances and challenges offered by this race I knew I had to give it a go. It seemed to offer everything I wanted from a race. The sea, mountains, epic distances and a chance to dig deep and discover new limits. In short, the challenge frightened me.

 I have always wanted to try triathlon as a sport, particularly iron distance races. I made the decision to take action, stop dreaming, talking and do. I have found that if something means enough to you, you are willing to fully commit, accept setbacks and keep striving to move forward nothing is really impossible. it just takes action.

Hopefully this blog will inspire others as others have me and  provide a resource of useful info for others searching for the same answers as me.