Wednesday, 6 April 2016

Xterra Malta and update

So its been a while since the last blog, fortunately training and racing have not been as inconsistent so its time for an update and a race report from the excellent Xterra Malta. The last 2 months racing have certainly had ups and downs but a slow, consistent upwards trend has been set. I've been out of my comfort zone, trying new things and I would be lying if I said doubts do not creep in from time to time and confidence ebbs and flows more than usual. It takes a bit of trust, faith and learning to put the ego away but I am certain its something worth going through. No one ever said the road to your goals and dreams would be easy.

Winter Racing Highlights and Lowlights

Cyclocross!



For the first time ever I have raced all through winter, trying out a couple of Cyclocross races, the amazing Durty Events Bowhill Winter Duathlon series and the High Terrain Events Duathlon series. All part of the plan worked out with Blair to turbo charge the engine. Usually I go into winter mileage and suffering mode, riding about in all weathers and running up and down hills. As I've said it brought me results the last few years in longer races but it was time to change. On paper results have been mediocre to bad, there have been plenty of mechanical issues, crashes and a few minor niggles along the way but man have I learnt a lot! I had a few epic crashes at Bowhill, a 3 inch slipped saddle at Kielder and failed to start Whinlater due to a minor niggle. The last two races have been different though, I feel sharper, certainly faster and the race prep is getting dialed into auto pilot. Best thing is I feel strong at the end of races and my recovery is fantastic. Racing conditions have varied from ice, snow, mud and a bit of sunshine and all the races have been short, from 40mins to 2hrs30 so easy to recover from and no effect on training consistently. Best thing is I feel strong at the end of races and my recovery is fantastic. So no long races yet but I am confident it has been worth it.


Bowhill Duathlon













Bowhill Duathlon























Onwards and upwards, fast forward to the last 4 weeks. The days are getting longer, the sun is shining a bit more (especially in Malta ;)) and things are starting to come together. In the last race of the series at Grizedale duathlon, a race finally came together without major incidents or poor form and I felt stronger on the bike than last year and put together a good run off the bike to finish 3rd, less than 3 mins to 2nd but 1st was a long way off. Good signs and a little confidence boost for the trip to Malta 2 weeks after. I certainly don't feel like I have cracked shorter races yet but I know I am making progress, my determination to stop myself making the excuse 'its a bit too short for me' remains undeterred. Looking back its actually been a pretty awesome learning experience over winter!

Grizedale in the sun!

Wednesday, 3 February 2016

Extracts from the training diary

February already!! Time is flying this winter, it will soon be time for the race season to begin, starting with Xterra Malta 1st April and a block of races leading up to Celtman and Oravaman in June/July. Its a good time to look back on the training so far, its easy to forget and get panicky about fitness this time of year but looking back I have been making slow but consistent gains. No reason this should not continue!

Things have been a little different to last year so far, with less long training sessions at low intensity on the roads or in the mountains and more time on the turbo trainer with faster sessions running on the tarmac. Certainly quality over quantity, zero junk miles and a total change from last year. I've been making sacrifices on the things I love to reap the rewards in the Spring when its time to race. Sometimes its hard to stick to the plan and resist a long run in the snow for 15x1min max efforts on the tarmac but I just keep reminding myself of the steps toward my ambitions for the season and dreams long term. The Celtman race splits are pinned to the beam in the garage, next to the little Norseman picture, its much easier to hit and hold those intervals then.

LakeDistrict Images


I thought I would share a few sessions I have been doing over the last few months, kindly or mostly not too kindly set by Blair Davies for my enjoyment :)

Running-

A staple has been, 15x1min max efforts with 1min30 recovery. The first 5 usually feel ok, too much rest even but it soon starts to bite! Its simple but effective for increasing speed, cadence and maintaining form. I now travel further and hold pace over the efforts way better than when we started and my cadence has increased across all runs.


wansfelb47's 1:16 h Running Move #SuuntoRun: 21.1.2016 - 1:16 h 12.27 km, Running Move

Threshold hills, yes, I get to do this one on the fells, sort of...I use a good surface bridal way, about 10% Avg grade that undulates slightly. 3x5min threshold efforts with the jog back to start as recovery (5mins). I have really felt the benefits of increased cadence on these sessions, you can really run hard and fast on this gradient compared to the steep reps or long efforts I used last year.

wansfelb47's 1:04 h Running Move #SuuntoRun: 14.12.2015 - 1:04 h 10.91 km, Running Move

Cycling-

Turbo, turbo, turbo. Oh yes, Power Meter and Rotor Q Rings too! I have been using a Rotor InPower unit, its not skipped a beat, great price, some really interesting features and can be fitted to almost any bike with minimal fuss. If you need any more info give me a shout or better still contact the experts at VeloTech Services.

Lots of tempo work, Z3/4 with alternating cadence and resistance. Bottom line is I have put 22 Watts on my FTP a quite a few BPM on heart rate in about 10 weeks and we are still just getting going. Already ahead of my bests last season too. The turbo and structure works! Using a combo of HR, RPE and Power to guide the efforts.

So, 2x20min at Tempo, 100RPM aim for each block. Feeling way more comfortable at higher cadences now, in turn I feel that higher cadence transferring to brick sessions when I run off the bike.




3x30min tempo, but never sitting at a comfortable cadence, spin or grind, cadence or muscular endurance, this felt like hell this time round but its all getting easier! Slowly :)




Ok, I got to ride outside on this one, my old favorite the struggle (click link for the video:)), but forgot to get the 28 cassette back on. Ouch! 5x6mins at threshold, should have been fully seated but no chance at up to 20% and a 25!



So there we have a brief insight into a few key sessions. Any questions feel free to ask, just use the contact form! Train hard, make a few sacrifices and reap the rewards! :)

With all this training, we also need recovery and fueling, so huge thanks to TrecNutrition, Vitamin ShopCurraNZ Health and Stript Snacks for keeping me going and awesome support! Again, any questions just use the contact form.

Monday, 25 January 2016

Nortec Nordic Trail Spikes

So winter is in full swing, at least it was for a few days here in the Lakes but there is still plenty of time and snow left so here's hoping.

I often get asked about kit for keeping running in the hills when there is snow and ice, I love running through the winter conditions and enjoy keeping things light, so am always on the lookout and trying different kit to make this possible.

However it is certainly not without obvious risk, winter condition's on the hill in a pair of tights with a bust hip will turn nasty very quickly so the kit needs to be light, sturdy and do the job. In the past I have experimented and used many forms of ice traction devices for the feet, screw in spikes, pull on chains and even full walking crampons with articulation. They have all done the job to various degrees and kept me upright (mostly:)) but I think I may have found my favorite in the Nortec Nordic Spikes.

Nortec is a small Italian company that specializes in simple ice traction devices for all types of footwear. They make nothing else so are true specialists in this field, always a good start in my eyes. They are also designed in conjunction with some great athletes, including mountain running legend Marco de Gasperi.

http://www.nortecsport.com/category/athletes/


The Nordic is light and compact enough to fit into your pocket just in case and will provide grip on snow, ice and any other slippery surface you might choose to use it on. 

Now many other devices of this type are available and I have tried 3 of them but there are a few things I really like about the Nordic that differ from the others. 

  1. They are super easy to get on, the rubber has just the right amount of flex to be pulled on easily but fit securely to the shoe without crushing the foot and altering the shape of the shoe. This gives a more natural feel to running in them and means they fit light, fell type shoes very well. I have found a few other way to hard to put on, not great if you need them on in a hurry!
  2. The spikes are the perfect size for traction and maintaining stability whilst running over mixed, icy, rocky, grassy ground. I have found other models a little too on the large size again interfering with the natural feeling of running.
  3. The points that the chain attaches to on the rubber are reinforced, its the main weak point of this type of device so its a relief to see this addressed.
Nordic on the La Sportiva Bushido

Reinforcement and low profile spikes


Short and sweet, as you can see, ice, snow or whatever there is no need to stop playing in the mountains! Just be safe and stick within your limits! I will post an update on how the spikes fair over the whole winter season.






Thursday, 7 January 2016

2016 Race schedule!

So this is how the season is shaping up, mega excited about it as you can imagine, some old favorites in there plus some new challenges to stretch that comfort zone. I always like to do a few totally different things if I can, to tick them off that ever growing list or recce for future attempts.

March 20th- Grizedale Duathlon- Local race, you cant go wrong with High Terrain Events, superb organisation and courses

April 1st- Xterra Malta- Trying something new, should be an excellent level of competition, fast course and an early season triathlon opener

April 24th- Whinlatter Xtreme Duathlon- There is a bit of climbing squeezed into this one for sure! 1850M with around 2hrs50 winning time

May 22nd- Slateman- Becoming a regular on my calendar, fast, competitive and an amazing carnival atmosphere, I do like a nice cold swim, good warm up for the rest of the season

June 25th- Celtman- The old favourite, I just cannot get enough of the atmosphere, Torridon and that ridge on Ben Eighe

July 15- Oravaman- Super excited about this one, an adventure in the heart of the mountains of Slovakia,  3300m of climbing and a 1000m mountain trail descent to finish. I knew I had to do this as soon as I watched the video and chatted to Peter, the race organizer.

Aug 13- Fjord Extreme- Another race I just cannot wait for, Romsdal area of Norway, mountain top finish at 1700m, as per Norseman, only you have to get yourself back down. Raw and basic, just how we like it

Hopeful-

Sep- 3 Peaks Cyclocross

More races to be confirmed but that is the bulk of it, should be fun ticking those lot off. Here we go!

My favorite ridge in the world, Colin Henderson Photography



Friday, 1 January 2016

2015 Season of Extreme Triathlon, the movie!

Happy NewYear everyone, 2015 was an unforgettable year of amazing racing, ups, downs, highs and lows! Steve from MovieIt brought his cameras out training, racing and supporting throughout the season and also found time to put together this amazing video with the footage he collected. Ignore the guy talking, he much prefers running up mountains than talking to the camera but enjoy Steve's superb footage and the scenery. 

Super psyched for 2016 now! Huge thank you to you all for following and supporting my journey, it means a lot. Hope you enjoy the film. 





Monday, 28 December 2015

2016 Extreme season, do what you have always done, get what you have always got...

Its that time of year again, I have that restless, excited feeling and next seasons plans are coming together. I love it and cannot wait, even for the swimming pool timetable to get back to normal, honest! I remember this point last year, looking forward to Celtman and Norseman, not entirely sure I would make the start of the Norseman so soon after Celtman and be in any shape to race. Only way to answer that question was to try and it worked out just fine. It led to an amazing year of training, racing and learning, new friendships, experiences and opportunities. The bigger the challenge the richer the experience, that's certainly been true so far, guess there is no reason to stop now!

April training camp, Torridon, Photo courtesy of LakeDistrict Images
The past few months have seen a big change and rethink in my training, massive thanks to BlairDavies Coaching for this, if you are considering coaching for the coming season I cannot recommend him enough. The problem is if you keep doing the same things over and over again, the benefits and gains become less and less. We all know that but it takes a real leap of faith to move away from what we know and feel comfortable with, take a risk or two and allow ourselves to grow, which is what this is all about for me. 

Getting out of the comfort zone, a duathlon over in 40mins!

There in lies the amazing thing about a coach, it takes out the guess work and things really do change, if you want them to and are willing to commit. Blair took one look at my training and seasons race results, we talked and answer became clear. I had no top end, a one speed diesel engine that is in desperate need of super charging. Turns out its a great base to build on, all those hours riding/running long and slow up big hills every week had done a good job of this but the kick needed to be in the race at the end or take control was non existent. So the last few months and the early season race plan are all about that, super charging as Blair calls it. Its working but as with all good things it will take time, one thing is training feels fresh again. I love running fast, could not remember the last time I had done 60 sec intervals flat out, with 90secs rest! Yes, more time resting than running during a session, but I can assure you its needed! Increasing cadence has been a big point, economizing as much as possible so the speed gained can be carried through to longer races. Initially I worried about a loss in endurance due to less volume and duration but now I can see this will not be the case. We have simple removed the junk miles (I really understand what this means now!) and increased the quality of training whilst really working on weakness's.


I guess if you have any doubts on this strategy you could always ask Johann Hasslemark, winner of Celtman 2014 how he prepared for the race and set the course record.

Click here for a superb insight from the big man him self, I had seen this but have to admit I was not ready to listen or commit but that's ok, I think I am ready now.



Now this change does take a little sacrifice, I love running up big hills quite slowly, training in rough conditions and toughing it out for hours in the elements. This is a useful skill and has to be learnt like anything else but its what I have always done, so maybe I am good at it which makes it the easiest option. So my traditional approach to winter training this year will be very different, flipped on its head with the help and guidance of Blair and the inspiration from the big man from Sweden. I am currently trying my best to take an "I know nothing" (dodgy Spanish accent of course) approach and leave my comforts behind. This of course does not mean I cant occasionally head into the mountains for battle, recent trips to the high country or blasts out on the MTB have been all that much sweeter as a result, like a pilgrimage in a way :) Best thing is I seem to be traveling up the hills faster, a recent PB on my favorite local hill, despite very little hill running shows me this, maybe that coach does know what hes doing after all! Why no take a chance this season, change it up a bit, open the mind, it might make all the difference?

In the High Country, Dec 2015, LakeDistrict Images
If you are considering coaching, be sure to check out Blair, drop him a line or check out his website, he has a superb 2 week free trial option and offers a true 1/1, bespoke program looking at all aspects of training, recovery, nutrition and racing. 



Friday, 2 October 2015

Loch Gu Loch, swimming, running and a tale to tell!


I first came across the slightly mad cap sport of SwimRun after spotting some pictures of the famous OtillO race in Sweden in an article somewhere, about the world’s most extreme races. Something grabbed my attention, people emerging from the sea clad in shorty wetsuits with paddles and pull buoys, running across some pretty rough looking terrain onto the next swim with a team point to point format and a great background story. I knew I had to give it a go.

Fast forward to late 2014 and I hear rumours of a new event in Scotland, with the same team behind it that brought us the Celtman. Loch Gu Loch, 8km of swimming, 47km of running in a point to point race based around Loch Ness in the Highlands of Scotland.  A good friend Stuart Macleod has also been out to OtillO this year, he’s done an event or two and from his reports I knew this SwimRun thing had to be done. Stuart agreed to race with me and show me the ropes, to be honest I could not think of anyone I would rather do the event with so it was amazing when he agreed. It was a long wait but Sep 26th came round soon enough.

I had a lot of fun along the way to the event trying different kit, techniques and getting lots of strange looks running around Ambleside or the Coniston fells in a wetsuit. Blair also set some interesting and challenging SwimRun specific swim sets for me, involving very little legs and lots of paddles. Part of the appeal is the sport is so new there really are not hard and fast rules about kit and training, it’s still developing but very quickly.



Team training wise, in true Half Arsed Cowboy fashion, me and Stuart had a quick chat on the phone a week before and then met on the lawn outside the Highland Club the night before the race, fully clad in race kit and went for a run. We figured the swim bit could wait for the morning, there would be 8km of it after all. I knew then we were in for an adventure and no matter what happened we would have a great day together, we both wanted to race hard but it was about the experience rather than the outcome, a good place to be as a team.



The race starts with a ferry ride to Urquart Castle on the shores of Loch Ness, a fitting start for the race. Stuart is a little disappointed we are not heading out on a stinky open topped fishing trawler, the ferry is a little comfortable for his liking and is even serving coffee. Pre-race banter is great and catching up with friends from various events and meeting others passes the time. Tales of 10 degree water fills the ferry, a piper greets us ashore as we head down to the water’s edge for the race start. I am one of the first to test the water, its cold but that’s what we signed up for. A 3, 2, 1 count down and the race is off!

I am a big fan of learning on the job, it’s hard to simulate the added pressure of racing in training so I am glad to get this one out the way at the start of the race! In SwimRun it is usual practice to use a tether for the swims, so you don’t lose your partner. Stuart got us a great start, going out hard but as we settle down the cord get wrapped around my wrist, due to the paddle on my hand I can’t remove it! I tug on the cord, we stop and I managed to get freed up. Pleased to say it’s the only time it happened, experiential learning usually does the trick.



We come out of the water and find out we are only 3mins back on the race leaders, a bit of a surprise as I think we expected more. The first run is 9km with a very gradual climb through a forest track, game plan is to run hard on all the long sections to make up for time lost on the swims. We soon find the front of the race, Ewan and Stuart, Bonnie and Graeme, the banter begins. The German team of Andre and Burkhard soon join us, everyone looks smooth and strong and it’s clear this is where the race is at. It stays close for the next 4hrs, all 4 teams are pushing hard, its great racing. Slowly but certainly hard won, me and Stuart open up a small gap, which grows on 16km run section. We know the stronger swimming teams are coming back at us on the swims so we have to suffer on the long runs to gain time, but all the teams could run too! We never felt safe and had to keep the pressure on.
The journey this race takes covers a vast variety of terrain and landscape, forest, trail, tarmac and all the Loch’s have their own character, rocky shores, bogginess and island crossings. It adds an extra dimension to share this this a team mate, me and Stuart are focussed, hurting but enjoying every minute of it. The marshals at swim exits/entry points and aid stations are doing an amazing job too. We also keep coming across a loud guy flying round in a white van blaring what I think is Michael Jackson music who gives us occasional but welcome abuse ;). 



At Loch Tarf, the 2nd to last swim and only 7km from the finish line, after around 6hrs30 racing its good news to find out we have the gap we wanted, it’s still tight but should be enough if we keep the pressure on. The Loch Tarf swim is awesome, short swims visiting and crossing the various islands, rough ground and the feeling that the finish is near. It finishes with a 30-40m of bog snorkelling trip and I can’t help but smile when the legs cramp trying to get out. Now only have a 6km run and 1km swim left.



This is where the tale becomes interesting, tired but still pushing hard we miss a direction sign, heading the wrong way now. It’s a while before we realise the mistake, no course marking for a while and we get that sinking feeling that we have blown it. It’s ok though, we can just get the map out, sort it and get back on track. Stuart’s reaction as he gets our map out of my pack is telling, it’s wet, soaked and unreadable. We have no idea which way to head but can see the Loch below, just maybe we can get back on track if we head for it. The trod we are following soon turns into a steep, rocky hillside, no sign of any paths, but we are pretty much at the Loch’s edge. Running soon turns to walking, then clambering and we are starting to cool down rapidly. We pop out on the rocky shoreline and can see the finish, but it’s at least 3km away. The shoreline is so rocky and craggy that we try swimming, it’s quicker to move but too cold as we have lost all our heat. Soon a boat turns up and we are back on the opposite shoreline in a couple of mins, freezing cold but happy to not be clambering any more and trying to swim.

Not the end we would have wanted but the amazing thing is, it really does not matter. The best bit about this experience was racing with my team mate, sharing the highs and lows, suffering, smiling and working so well together in this amazing environment. So no matter what happens, you can’t take the best stuff away, we gave our all, missed a sign and that’s racing. We weren't in it for a t-shirt or medal so all’s good and we have a story to tell that’s way more interesting than the usual race report!



So near yet so far but smiling all the way to the end, as it should be. The Cowboys will ride again, just like in the films. J

Thanks to the Bonnie, Graham, Andre, Burkhard, Ewan and Stuart for the racing and smiles and congratulations to everyone who finished and attempted this tough race. Of course without the many marshals who gave up there time it could not happen and you guys made the adventure possible. I am sure this race will become a future must do extreme race in the future.

If anyone fancies a SwimRun adventure, there are some great events cropping up around the country so seek and you shall find.


Just a quick note I think important to add. The course marking was overall excellent and the event superbly professionally organised, me and Stuart were never in any danger and were very quickly located due to the GPS tracking provided by the race organisers.