Norseman XTRI 2015!

http://www.nxtri.com/news/the_2015_elite_selection




So happy and honoured to make this list of international athletes, cannot quite believe it but have received my confirmation email so it must be true!




Norseman was part of my original inspiration for taking up triathlon in 2012 so you could say this is a dream come true, it certainly feels that way.




Now time for the hard work that will be a big part of the journey!




Stay tuned :)

2015 Season Update!

Descending Ben Eighe on the Celtman

So the 2014 season has come to an end. I had 1 week off completely after Wasdale Tri and 3 really easy weeks after with just light exercise and a bit of fun. I also spent some time considering goals and plans for next season which is always something I enjoy. Big plans as always and looking to build on this seasons success's and iron out some mistakes.

I set myself 3 dream goals last season. To finish Celtman in 12hrs, run for Northern Ireland again and win the Wasdale Triathlon. I knew they would be very hard to achieve and certainly had plenty of doubts in myself along the way. However I ended up doing all 3, learnt masses, and had a great time along the way. I know it does not always work out like this, luck plays its part but I like the quote that 'The harder I work the luckier I seem to get'. Add smarter to that and I reckon that's the key.

For next season I have decided to return to Celtman as my main race of the season. I believe I can go a bit faster (more on this in a future post) and love the race and atmosphere so much that I cant stay away. I have also entered the Norseman Lottery, fingers crossed there. It was my original inspiration for taking up triathlon in 2012 so it would be a dream to race there in 2015. The Brutal Triathlon, that ascends and descends Snowdon in North Wales has been on the radar for a while so I feel its time to tick that one off in Sep 2015.

That's the bones of the season, Celtman, Norseman and the Full Brutal. Cannot wait and as always will be setting some tough and challenging personal goals. Wonder if I can do all 3 this year?? Looking forward to finding out!!

Swimming In Shieldaig on a Celtman recce in April

Finishing line of the Celtman 

Out on the bike at Celtman

Descending Scafel Pike on Wasdale Tri

Wasdale Triathlon 2014 race report

Descending into Mickledore from Scafel Pike. www.movieit.co.uk

After a long season that started back in March, winning the Wasdale Triathlon was the perfect end to a fantastic year of experiences, racing and training in the hills. Maintaining focus and keeping up the training for the 6 weeks leading up to the race was tough but the result proves it was all worth it.

Like I said it had been an amazing season, 2nd place in the High Terrain off road duathlon series, 2nd place at The Celtman and a trip to Colorado to represent Northern Ireland at the World Long Distance Mountain Running Champs. After Colorado I felt a little tired of structured training so took a short break from it but this only left a 3 week build up to the Wasdale Triathlon. I was unsure where my fitness was at in swimming and biking as I had been focused on running for the last 6 weeks. I hoped the base I had built during the season was solid enough to put in some really hard training sessions, crash style specific to the Wasdale course. This paid off and 10 days before the race I knew I was in really good shape for the bike, probally better than I was for the Celtman. I would like to mention I had also started using CurraNZ as a supplement in my training and I feel this really helped with my ability to recover from the sessions and also how hard I could push during them.

I felt as confident and calm as I ever had going into a race. The race plan was to be within 10mins of the leader going onto the run, without riding the bike too hard. Mountain running is my strength and the technical, rough terrain during the run would really suit me. 

It looked like a great forcast for the day, next to no wind, no rain, just low cloud on the tops . It was great to meet a few fellow Celtmen (Thor and Francois) at the start. These races really do bring a sense of cameraderie often missing from many other races. Mark decided to put me on the spot at the breifing and asked me what my finishing time would be. I replied 6.55hrs and was confident I could get close.

The swim did not go according to plan exactly. The water was pretty warm for Wasdale, around 14 degrees so cold water was not an issue. As I touched the buoy on the out and back course and turned swim back, I swam straight into the 100 or so swimmers still coming my way! It was chaos and I had to stop, get my bearings and breath back then start swimming again. I came into T1 knowing I had not had a great swim and a little angry. I have learnt that I race well well with a little anger so channeled it into the rest of the race.

Out on the bike I knew I was feeling good and in control. Hardknott (33%!!) is the first test, I stayed in the saddle, kept my HR down and felt good the whole way up. The passes always feel tough and a real challenge so it was great to be feeling strong. I had planned to make the most of the flatter/rolling sections and take it steady as possible on the climbs. The rest of the climbs went by in much the same way, apart from the top section of Wrynose on the return leg! Like last year I suffered, its such a sustained and long effort and really does never get any easier. I picked up a refill from the amazing bottle drop at the top of Hardknott (thanks Guys!! great job:)) and was glad to reach the bottom. I am not a great fan of descending the passes, especially when racing so always have a great sense of relief when I know they are out of the way. They are steep and the surface is terrible in places. Adds to the sense of adventure for the day out though.

Part two of my bike plan was to push hard until Gosforth. The course is flat to rolling with a few short climbs and I felt I could make time here and it played to my strengths on the bike. From Gosforth back to Wasdale Head it was time to dial it down and get the legs ready for the run. I knew I was around 6th place here and coming into T2 I saw a few others just leaving, Perfect!

No need to mess around in transition, sock on, La Sportiva Bushidos on and out onto the climb to Styhead and Scafel Pike. I felt good as the climb steepened and just kept my rythm, tapping it out and limiting walking only to steep rock sections, part one of the run plan. The hamstring cramps of last year were non existent and I passed quite a few people by the time I reached Styhead and was in 3rd place. Little did I know one of the runners in front was a relay team. Another competitor and I reached Scafel Pike at the same time, we had been together from Styhead. I touched the cairn on the top and executed run plan part two. Unfortunatly it did not go exactly to plan!

I had planned to lose anyone that was close on the descent to Mickledore, the steepest, roughest part of the course and then push hard in the scrambly terrain of foxs gully till the top of Scafel. It was then gently downhill with a few technical sections. I had looked on the way up for the crucial split in the path and spotted it. On the way down I decided to ignore it! I came right back down, realised my mistake and looks across to Mickledore and saw nothing but crags. The only way was back up and a short traverse to the correct path. For a split second I thought I had blown it and considered just running back down and quitting. Only for a split second though. Never ever quit (thanks Stuart!) rang through my head and I powered back up the hill and smashed the descent into Mickledore, using that little bit of anger again. I asked Steve who was taking photos in the gully how many in front and he replied one! That is why we never give up and keep fighting. At the bottom of the gully I loked down and saw a bunch of guys at the foot.

I pushed as hard as I could to the top and Scafel and hammered the descent all the way to Stony tarn. Cramps started to kick in but I still pushed. I remember looking back up Scafell and Slightside and seeing no one. A marsahl (thanks Kate!) had told me one other competitor was in front, she thought they were a relay runner but was not sure. Again I ran all the way to Burnmoor tarn, willing the cramps not to end my race and looked back. No one. I could not see anyone in front either but the thought of a sub 7hr finish kept me going to the end. I felt so much stronger than at this point last year.

Crossing the finish line I realised someone else had finished in front. I did not realise I had won until I asked Mark a minute or two after crossing the finish line! My brain was probally a little addled. A belated celebration and I felt a  few tears welled up. To win this race, in my local area on the mountains I  have loved and  enjoyed in so many ways, so much for the last ten years was a dream come true.

It was great to spend a bit of time at the finish line welcoming and meeting other competitors as they finished there epic day in the mountains. Lots of great people and it was a pleasure to meet them and here some of their story. Some real epics out there and everyone had the same attitude, keep fighting till the finish line.

Massive thank you to the team at Wasdale, all the amazing marshalls on the hill your friendly faces made all the difference on the day.

Also thanks you to TrecNutrition, PushCartel, Zone3Wetsuits, LaSportiva, Julbo and CurraNZ health for your support so during this season, it makes such a difference having such amazing race kit and nutrition. I can then concentrate on the training and racing. Also my amazing support and media team www.movieit.co.uk :)

 



Wasdale Triathlon 2014 Champion!

Amazing day at Wasdale yesterday, first place just under 7 hrs in the worlds hardest half iron distance triathlon. I really wanted this and the race did not go exactly as planned but I did not give up and kept pushing till the end. Well proud of that piece of fine Lakeland slate :). Race report to follow when I get a little time to sort it out.

Training for the Wasdale Triathlon Bike

So with Wasdale Triathlon just around the corner I have been busy back on the bike. Within its 90km of cycling it manages to fit in 2200m of ascent with gradients up to 33%. It is without doubt the hardest bike course in the country, if not the world! The run goes straight to the top of Englands highest mountain so needless to say being as strong as possible on the bike is a key aspect to work on in training. I have been hitting the hills hard during my long rides and mixing it up with mountain biking for shorter rides. 20-25mile rolling to hilly TT sessions have also featured strongly in my training. Started to feel strong again this week so a good sign for the race in 12 days time. Much stronger than last year so hoping for a faster bike split and stronger run.

http://www.movescount.com/moves/move40342184

http://www.movescount.com/moves/move39909401

http://www.strava.com/activities/191321016#4495733741
 

Will post more on the specifics for this one in a futre blog.

I thought this might be a good time to share some of the training I did through the winter to become stronger on the bike. My Celtman split for 2012 was 7hrs.25. This year I clocked 6.11 and had a much stronger run. The training probally payed off. :)

 

 

Coming from a mountain running background into triathlon, I always had a strong run from the bike in my first races but noticed the people in front of me were always stronger cyclists. Talking to them and asking questions the answer was clear. In triathlon, being a strong cyclist makes you a stronger runner. The more you can hold back on the bike, but still go fast, the better you will run. This winter I made the effort to become a stronger cyclist, running was put on the back burner and just kept ticking over. I brought a Turbo Trainer and used it, mountain biking improved my handling and got my legs stronger and a steady long ride once a week (3-6hrs) was my priority session.

The great news is, my cycling did improve, but so did my running! Sometimes it pays to put your doubts and worries aside and try a different approach.

 

 

Here are a few sessions that helped me to improve. Try them out and see how you get on. Remember with all training, it’s not rocket science; we are just trying to get enough work done in the session to stimulate the body to adapt. I am a big believer in finishing strong and making small consistent gains over a longer time period.

First thing I did was test my fitness-

FTHR test

15-30mins easy warm up, with a few 30-60sec pickups, (just till you notice a change in breathing)

Ride a 30 min TT, after the first 10mins press the lap button on your HR monitor. Your average HR for the last 20mins is your FTHR (functional threshold heart rate). This is what we are going to try and improve.

10-20mins easy warm down

http://www.movescount.com/moves/move27081096

Muscular endurance intervals sessions

15-30mins easy warm up, with a few 30-60sec pickups, (just till you notice a change in breathing)

Week 1

5X3min intervals (1min easy spinning between), building to just below FTHR. Make each one end at a slightly higher HR, like going through the gears.

http://www.movescount.com/moves/move25195029#calendar-month=2014-01

Week 2

As Week 1 but hold the last interval just above your FTHR.

Week 3

2 sets of Week 1, with 15mins easy spinning between sets

 

Week 4

2 sets of week 2, with 15mins easy spinning between sets

Week 5

After an easy recovery week, repeat the FTHR test. Hopefully you should see an improvement or at least the test should feel a little easier!

I usually did a short 10-15min run off these sessions at a very easy pace. It really gives that jelly legged feeling of running of the bike in a race. I also found the concentration to hold the interval pace and not drift off transfers well to race situations.

A good progression is to work up to 5min intervals with 1min30 rests. The next progression for me was to start riding longer intervals but at a lower HR (similar to what I would be riding a Half IM), but that’s another session…..

 

Stay tuned, train smart and be safe!

 

A week in Manitou Springs, Colorado

It would have been a shame to head all the way out to Colorado and not make the most out of trip, run as much as possible and experience the area as much as we could in a 1 week trip. Of course the Pikes Peak ascent was the main goal but as we found out there was plenty more running to be had. We only scratched the surface of what Manitou Springs has to offer, but managed to get in the main attractions!

Day 1-

http://www.movescount.com/summary#calendar-month=2014-08&multiselect=1&moves=38799477+38799481

About 12km and 670m of ascent on Barr Trail. We decided it might be a good idea to recce the start of the Pikes Peak Ascent a couple of days before the start of the race. I was interested to see how it felt to run at this altitude. The air was thinner for sure and it was the amount of oxygen was only going to get smaller! We ran up to No Name Creek an important aid station/landmark on the Pikes Peak Ascent.





Our first taste of the Barr Trail

Day 2-

 

http://www.movescount.com/moves/move38799490

 

4.5km and 200m ascent. An easy recovery/leg stretch from our amazing accomodation at Glen Eyrie Castle. The castle has its own network of trails within its grounds and sits at an altitude of around 2000m. The only time I put a heart rate monitor on during the trip! It was not steep but did climb and I was taking it very steady. My HR peaked at 161BPM, for my speed and RPE I reckon this is around 10BPM higher than at sea level! Its amazing how much harder the heart was having to work at such a low level of output.

 

Day 3-

 

http://www.movescount.com/moves/move38799521

 

Race day! 21km 2358m of ascent. See previous blog post for more detail.

Team Northern Ireland

 

 

Day 4-

 

http://www.movescount.com/summary#calendar-month=2014-08&multiselect=1&moves=38799556+38799529+38799540

 

The Incline cutting through the trees

About 18km and 829m of ascent. I decided to do a very gentle leg stertch/jog in the morning before breakfast. It was the day after the race but unfortunatly the only day we would be able to experience the famous Manitou Incline! Just under 1 mile in length gaining 620m it is a super steep set of stairs that gains height very quickly! How could we resist a blast up, it would also mean we got to enjoy the descent of Barr Trail again too. I started of well but have to admit lost interest about 2 thirds of the way up, climbing at just above threshold after yesterdays race was mentally very tough. It took me around 30mins, the record is 15! Still most tourists take around 2-2.5hrs so it gives you an idea. We also took an amzing run down into Manitou through the famous Garden of the Gods before the incline, 10km of rolling trail and another tourist tick for the day. We took the trails we most liked the name of, Buckskin Charlie was our favourite.

 

Day 5-

 

http://www.movescount.com/moves/move38799602

http://www.movescount.com/moves/move38799620

 

Pikes Peak summit with Justin

About 40km and 2290m ascent and 2350m descent. Pikes Peak Marathon route. Justin was keen with the Mont Blanc CCC his next race and I was stupid/crazy enough to agree. After the ascent I could not resist the chance to run all the way down Barr trail. I am a mountain runner who loves the downhills and this was some journey. I also wanted to go back up to the summit and as me and Justin disscused, we could not think of any place we would rather be. So back up into the high country it was. We were joking about the aid stations not being in place all the way up, however when we arrived at Barr Camp we discovered Gatorade, grapes. skittles etc. We were told we would be helping by drinking and eating them so we did. We took it steady and stopped for photos and coffe break on the top etc, very civilised. Having experienced to the full route this race is on my list. A banging headache for most of the way down slighlty took away from the experience but added to feeling of satifaction once completed. This is a beast of a route, but beautiful at the same time, a mountain runners dream.

 

Day 6-

 

http://www.movescount.com/moves/move38799623

 

5km, flat. Irish Pub, social 5km, how could we miss this! The famous Jack Quinns 5km, Ian insisted on full kit for this one and it was an amazing experience. We ran along chatting with other runners and it was a great social atmosphere. They reckon they get over 2000 runners some weeks. Have not heard of anything like that in the uk. Organised by the Boulder Running Company, Colorado Springs, its a must do if you are in the area.

 

As you can see a pretty full week with lots of ascent, time on feet and fantasic running. Recovery was amazing all week, no soreness or inflamation, which I found pretty amazing after tackling the marathon and running down hill for well over 2hrs! A dose of CurraNZ each day helped with that, thanks guys! My La Sportiva shoes also did an amazing job. The superb Helios was the choice for race day, light, stable, fast and with a bouncy feel, perfect. The Bushido was the perfect choice for the marathon, light, stable but with a bit more protection underfoot.

 

www.healthcurrancy.co.uk - natural NZ Blackcurrant antioxidant sports supplement

 

 

Pikes Peak WMRA Long Distance Mountain Running Challenge

Well that was some experience!

As mountains usually do, Pikes Peak taught me alot during my short stay in Colorado and having the chance to experience such an iconic race as part of a field of the worlds best mountain runners is something I will never forget. Colorado is a pretty amazing place and I will certainly be visiting again in the futre. Here is my account of the whole experience.

After a long flight (double CurraNZ for the immune system) We arrived late on the wednesday (orwas it thursday??:)) evening. Our accomodation was at the amazing Glen Eyrie Castle resort. All of the other 17 WMRA teams were staying at the centre so it was a great place to meet other athletes and begin to soak up the atmosphere of the race weekend. It was pretty cool to be looked after, attend press conferences, eat dinners courtesy of the WMRA etc and made you feel a bit of a celebrity. The castle was sitting at about 2100m in altitude, walking to breakfast the air felt a little thin and during my first very easy morning jog I noticed the same.

It was great to meet my fellow Northern Ireland teammates to. Ian Bailey, Justin Maxwell and Peter Bell. It was a privelige and honour to in the team with these guys, we all got on really well and the wealth of experinence within the team certainly helped. Peter had already climbed Pikes Peak the day before, he told us with a smile on his face and twinckle in his eye that we were in for a treat. of course he was right.

We got out for our first training run on the course that first day. It was during this run that I first realised how tough this race was going to be. We climbed to around 2600m and I definatly felt the effects of coming from sea level and trying to run at altitude. A high heart rate for a fairly low output and slightly dead legs were the main things I noticed. It was manageable but meant that my race would have to be very measured. I am used to just being able to go hard but other factors were at play on this mountain.  During the race we would climb another 1700m up to 4300m. I quickly adjusted my goals for finishing time and remined myself that just finishing the race should be my main priority and would be an acheivment in its own right.

http://www.movescount.com/moves/move38799477

Peter had arranged a meeting with a good friend and multiple Pikes Peak marathon and ascent veteran William Elliot. He drove 2hrs and sat with us for at least another 2 to impart all of his knowledge of the race on us, answering questions we had and putting our minds at ease. This guy knows this race inside out and his advice on pacing the first half was invaluable. We all listened and took on board as much as we could.

Justin, Peter, Ian and Me

On race day morning I felt pretty relaxed but certainly had some lurking fear of what the next 3-4hrs would bring. As usual with races I was happy to get going, along with 900 other athletes in the first wave and another 900 to follow in the second. As William had advised I took it very steady up the road and onto the trail proper, the first 1.5miles of the race. It was not the time for breathing hard, there would be plenty of time for that up top! The first half of the race I made sure to stay well within myself, hydrated, fuelled and make sure I had plenty left in the tank for when the altitude got serious. The race really got interesting for me once we left the tree line at around 3650M, mile 10 of the 13. As the saying goes, trees dont grow up here because they cant! It took me around an 1hr10mins to cover this 3 miles! Over 1 third of my total ascent time. Truth is I cant remember an awful lot about this part of the race. My brain was clearly not functioning and all effort was on just moving upwards, trying to fight the feeling of just wanting to stop. I ran when I could and walked when I could'nt. It was a strange feeling to be so constarined in what I could do with my body. I knew conciously how slow I was moving and could also see how other people were moving. There was no just pushing harder through the pain or gritting the teeth. I moved forward as Pikes Peak and its thin air allowed. Some people streamed past, never to be seen again. The finish line eventually came, it honestly felt like it never would. The medal hung straight around my neck for finishing would mean alot this day.

The top section of Pikes Peak

http://www.movescount.com/moves/move38799521

 The team did great, finishing 8th overall out of around 17 countries represented. Individually the team also excelled with Ian breaking 3hrs, Justin just over and Peter finishing in 3.52hrs (at age 60 having already climbed Pikes Peak a couple of days before!). I finished in 3hrs20 in 185th place overal. I had hoped to be closer to 3hrs but I did what I could.

This race sums up what I love about racing in the mountains. It takes away a little bit of the pure athletic challenge that say track racing involves. Greater forces are at play and I find I always learn about myself. William told us a great story about Pikes Peak record holder and legend Matt Carpenter. On his way to his first Pikes Peak race he told his friend  'I am Pikes Peak'. Positive thinking I suppose but more the kind of thing you would expect from an NFL quater back. On the way down after having to stop the car to throw up and finishing second, he retracted his statement and said 'No one is Pikes Peak'. The mountain is always greater than the athlete, no matter how hard he has trained or how much he is able to able suffer. It allows us to pass and leaves us with an experince. Pikes Peak reminded me of this. I will be back, it was so much fun me and Justin decided to bash out the Marathon on the monday. More of that in my next blog.

A massive thanks must got to the Active Cumbria Talented Athlete fund and NIMRA for making the trip possible and giving me the chance to be part of this amazing race. CurraNZ supplements made sure I was in great shape and recovery was amazing. TrecNutrition Isofaster and gels kept me hydrated and fuelled. My LaSportiva Helios shoes were the perfect combination of lightness and protection for the race.

www.healthcurrancy.co.uk - natural NZ Blackcurrant antioxidant sports supplement