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!

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.

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!!

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!

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!

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.

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!