#33 DAYS 2 D-DAY.

Some thoughts as I enter the key, middle section of the 4 week specificity (peak) period of my IM Lanza training plan.

This time around the training plan has seemed to move along quicker, even though it hasn't really stopped since it started in January 2011. I suspect I'm seeing each stage of the plan blend quite nicely into the next, as I am now familiar with all the variations/intervals that Ade throws at me on each 4 week block.

I have had the same two injury worries/niggles as I had encountered whilst getting into the meaty part of the Tenby training plan.
The first was a 'clown' injury to the lower back (S.I. joint), that I picked up by simply having a kick about with the little men at the park, and not having suitable attire on my exposed back in a chilly breeze... Boy! I paid for that for a whole week....not being able to put socks on, and bending down no further than a couple of degrees. Still, I have the perfect remedy for this, and its ice packs for 3 solid days. Saved the hundred or so quid that I have, in the past paid to my chiropractor to fix it.

Second, and more worrying was the re-surfacing of the achilles 'feeling'. I thought it might be tendonitis, but cannot be sure. Anyways, a 4 day rest, and no running has calmed it right down, and at time of writing, I have just run for 3hrs 20mins over the last 48 hours, and with no adverse reaction.

So, in relation to injury, for me, it's very much a case of taking a very sensible 'adopt to the situation' approach with regards managing the injury, and its effect on the training plan, (and it's flexibility), and also keeping an attentive ear out for any signals sent out during the more intense periods of training.
Management and not panic will win out here.


Another interesting point this time around are the weight levels/management.
I now find that (with a very balanced approach to foods consumed), I have kept a very, stable weight (usually bang on 178lbs), and even after a hefty 6-7 hour brick, I am not seeing the 3-4lb drop I frequently saw last summer. I am hoping that is good sign of me utilising a good nutrition strategy (especially during a big session).

Now only 33 days away, I feel, that if I can nail the next 14 days to see me enter the taper in the right frame of mind, then the race that I first saw whilst drinking beer and watching the FA Cup final on a last minute holiday to the Canaries, will be within my grasp.......

And yet again, it is very clear that no flash kit will contribute more to a successful, tough training effort, than a fully supportive and close knit family.

JC out.

Castle Combe Chilly Duathlon - 20th November 2011.

Race report.

So, yet another crack at this fast and furious duathlon.
Goal was a PB. Hopefully about 2 mins off my previous best of 56.51 in Sept 2010.

Weather was a little windy, and a little chilly, but not anything silly.

Gun off, and the first run started very quickly (I thought), and I was at L4/5 within a minute or so.
Not concerned whatsoever about anyone around me, I just pushed as hard as my long distance legs would take me. Av HR for this first run was 173, so a low L5 effort, which I very rarely hit in any of my IM training. And the time was a 14 second PB at 13.31.

Usual snail like T1 of 1.07, which was 3 seconds slower than last time out.

Onto the bike, and I basically pushed it as hard as I could, with no thought of the effect on final run.
Only seemed to be 'lapped' once, by only 3 of the big boys, which is much less than usual, and the 5 x2 mile lap splits came out at - 5.06, 5.05, 5.05, 5.04, & 5.12. with an official total bike time of 25.58. Av HR for the bike leg was 168, so again churning it up at L5, yet I missed my PB by 2 seconds.

T2 was 59 seconds, a whole 8 lousy seconds off my best here. Must do better in transition, period.

Back out onto the final run, and I feeling not too good, but just focussed on maintaining the pace throughout, but couldn't really up it. Av HR was lowest of the 3 at 167, so downgraded to L4, hence my being unable to pick it up. Still though, it was a 46 second PB! - at (14.26)

So, in summary, Av HR for the whole effort was 169, with a peak of 181.
The goal of a 2 minute PB was not quite made, as the finish time of 56.03, took only 48 seconds off that sunny September 2010 effort, still a PB is a PB.

Onto the next one...

Ironman Wales - Tenby, Pembrokeshire. September 11th 2011

Race Report.

So, to my 2011 A+ race, and actually it was my lifetime A+ race, as I had never been the 'full distance' before.

Ange had planned well (as usual), and booked us into a nice, big looking modern house, right on the steepest part of the run route. Mum, Sue & Dave were due to arrive on Saturday morning, to complete the Ironhouse.

We arrived into Tenby at lunch time on the Friday, to find our 'nice looking' new house was a palace!!! Huge rooms, including a utility room for the bike/kit, and playroom for the little men.

With the weather looking changeable at best, and all the talk about possible swim strife, I registered, met up with a guy called Ian (from Porthcawl), and we headed up to the race briefing to meet up with AD and Pete, to hear confirmation of the distinct possibility of a swim location change to North Beach.
Then, after almost finishing kit prep that night, it was an early to bed.

Saturday morning, and Activity Wales called it -  we would practice, and race out of the North beach, complete now with a 1km run to T1..!
Swim practice lap went well - approx 1000m. in the same directions as the race lap would go, and I got around it in about 22 mins (not timed).
Myself and Jamie headed off together, and finished a minute or so apart. On the turn off the 1st buoy, it got quite choppy, but the current was in our favour, and it was a heck of a confidence booster, especially after the LCW swim debacle back in June.

After meeting up with Family Devoy, we strolled down to rack up the bike, have a sit down in town, onto the (second) briefing, to confirm the swim revisions, and then back to have my pre-race meal, and to mentally 'walk' through the day.



Raceday/Birthday

Sunday 4.45a.m. the alarm sounded. Guess what, didn't need it. So, game-plan commenced at this point, with porridge, coffee & brioche, washed down with High5 Zero.

Ange kindly woke with me to drive, and drop me off right at transition. It was still dark at this point, and blowing like crazy. I dropped off my white bag, and headed off, focussed and alone, to the North Beach, only to find Ange Nige, Andrea & Jack were already there! This was a very welcome and calming surprise, and  I then had time for a quick warm up in the crazy surf (which killed one of the generators blowing up the 'Ironman' finish arch, - which duly deflated!)

Ready to ROCK!

Surf was UP!!

After a great rendition of Gwlad, the gun went off bang on 7a.m., so I started the Suunto, and waded straight into the sea, (unlike hundred's of other who legged it maybe up to 250 metres along the sand before getting in!)
As I got straight in (because I really wanted to ensure I swam/raced the full distance), there was no madness at the start. Joy!
I quickly, and calmly got into a nice rhythm, and the first buoy was soon upon us. At this turn, it got a little bumpy, but no major 'contacts' were made, and then we headed down the 900m. stretch to the lifeboat station. It got quite choppy here (as it did in practice), but again I feel there was a helpful current behind us.

At the final turn for the shorter stretch back to shore it got much calmer, almost 'lake like' (the headland doing it's job nicely for us here), and after body surfing the final 50m. or so, I was out in 33 mins!
This was a fast time (for me), and I happily waded back in for a similar, if a little slower second lap, mainly due to the rather large waves for 400m or so after the second buoy. The second lap was definitely much more choppy than the first, and a little lairy at times.
It was at this point, I swallowed most of the salt water that would come back to haunt me later on...

Out of the water in the official swim time of 1.07.43 - ranked 677 out of 1287.

..how quick??

After finding my transition run shoes on the newly placed extra racking on the zig-zag path up out of North Beach, I was off and away on the 1km run to the Rectory car park, and T1.
At this point, I was urging myself to stay focussed and calm, maybe too much so, as after getting all kitted up for the monster bike, my official T1 time (including the extra 1km run) was a far too relaxed time of 19.35 - ranked 1077!!!!
Still, there is now a (minimum) 'free' 10 minute gain for next time, (at Lanza hopefully).

My main mantra's for this now infamous bike leg were 1) to ride up all climbs seated, with no attacking them -as is sometimes my idea of fun,
2) - to eat, eat, eat and eat.
I set off in really good spirit, with the awesome crowds helping set the tone

Happy Happy

Nutriton loaded on was -  x7 ZipVit ZV8 energy bars, x6 Gu gels (inc x2 caffeine boost), x2 packs of ZipVit ZV10 energy chews, x2 snickers, and a 2100ml. mix of High5 Zero & High5 Extreme caffeine boost drinks. Not consumed at end of bike was x 1 ZV8 bar, x1 pack of ZV10 chews, and the snickers bars.

Now unlike last year's UK 70.3 bike report, I am happy to be recording the fact that the bike leg was just that. A measured, incident free ride. The only points of note were - stomach cramps to the lower left side of my abdomen, which I am convinced was a combination of the sports nutrition assault to the stomach, coupled with the sea salt swallowed in the swim.

Freshwater West

Still Happy!

These stomach cramps eventually passed after about 4 hours or so, after a toilet stop that was to try and relieve these pains, rather than out of neccessity.

Other points to note was the support out on the bike, especially in Narbeth and the area. It was awesome! Cow-bells and throngs of people all 'funnelling' a little bit on the main street through Narbeth made that climb non-exsistent. Also, to see the Cuthbert, Selwyn & Devoy posse on the very quick descent into Tenby on both laps was heart-warming...great noise!

Looking back, the 2 mantra's were also working nicely, though I did get a little behind with the eating plan just after lapping through Tenby to head back out on the second lap, and I stood up out of saddle for some small distances on 3 of steep ascents second time round.

I was still happy though, and even managed an 'attacking' pose for the start of the Wiseman's Bridge ascent for the second time.

Attack!

After conquering Wiseman's & Saundersfoot for the second time, I felt really good, and was wondering if I had left too much in the tank....before I snapped out of such unreasonable thinking, to quickly remind myself that I was just about to enter completely unchartered territory.

So, the official bike time came out at 6.49.24 - placed 481 out of 1287, and almost exactly 1 minute quicker than the LCW sportive (which had much more favourable weather).

My T2 was again in a calm, measured fashion, to ensure I was ready for this hilly, multi-lap run. I posted an official time of 7.35 - placed 665 out of 1287, and again I suspect there is free T2 time to be nabbed for Lanza.

Now for the final, (and most feared part) of my first Ironman race. It was marathon time!!

The goal for this run was, and always has been, to walk as little as possible. 

As it turned out, that goal was 95% met.

I took out on the run, only x3 ZipVit ZV8 energy bars for the run (as used successfully in long training runs), and relied on the aid stations for all fluids & any extras I might 'fancy', depending on needs.

I set off quite gingerly to let my body adapt to the new movements, and did some active stretching of my neck, back & arms whilst getting up to speed.

As soon as this challenging run leaves the town of Tenby after about 1km, (right past a great view over the North Beach), the climbing commences, and it commences with the steepest part.

I retained my starting running pace for the whole duration of this first lap climb, with a view to possibly power-walking up it for 200m. on lap 2-4 to consume bars and gels. My mantra at this point was supplied by Ade earlier in the month - "do not worry about going fast, just do not slow down"

Our hired house was right on this part of the 'out' climb of the run route, so I was spoiled with very loud support from all my crew, with the extra bonus of Jon, Bri, Tom, Cerys, & Anneira, who had come down to watch and support, but especially from Charlie & Jacob, and their thunderous '...go Daddy go!!' chanting. Boy! that helped on every lap.. Lump in the throat time.

Just into this first lap climb, I passed Ade for the first time, he was coming back down the hill, and he spontaneously supplied me with my second run mantra..."Be patient Jas", was the instruction, and I heeded that advice to reap the rewards.

As the run went on, I just repeated every thing from the previous lap, by walking the aid stations, taking 2 cups every time - either coke & water, or gatorade & water - only sips were taken though, and I didn't ever take down more than a cup full. I tried a couple of salty biscuits, but struggled to swallow them on the move.

On reaching the special needs aid station at the end of lap 3, I took my fuel belt from Ange & Nige, who had kindly waited there. It contained x1 ZV8 energy bar, & only 2 out of the 4 flasks, filled with High5 Extreme Caffeine boost drink. I also scoffed a couple of jelly beans, and a couple of cubes of home made fudge.

.

'being patient'

On getting to the turn point on the fourth lap, was the point that I realised my legs were not going to fail, and I duly put the hammer down for the swift, and final drop back down into Tenby. 

Right throughout the run, I was also playing the 'turtle' to Jamie's 'hare', and I was reeling him in, but he managed to keep a 6 minute lead at the end, by nailing a stronger bike leg than me. His parting shot as we passed just before the end was a yelled....'you're gonna be an Ironman'

Close to the end, whilst dropping back off the headland for the last time, I could hear the crowd and the 'welcome committee' on the Esplanade, and after grabbing my last (white) lap band, I rounded the corner with a fellow competitor on my shoulder. This wasn't going to work down the finish chute, so I sprinted hard to get to that chute alone. I did, by five seconds, to post a run time of 4.11.35 - placed 475, which is 8 minutes quicker than my 'stand-alone' marathon PB at a flat New York in 2004.

Flying up that red carpet finish to a whole load of awesome support, it was seconds later that I heard those words..'You, are an Ironman'

The final (and genuinely unexpected) official time was 12 hours 35 minutes and 50 seconds.

I was placed 468, out of 1287 starters, and was placed 93rd in my age group, out of 246 starters.

I was feeling absolutely great at the end, and quickly got through the finishers' tents to meet my amazing support crew....all 14 of them.

There were 3 reasons for my success on this awesome day. 

Firstly, my coach Ade Jones, who has closely mentored me from January, right up to the day. (and who posted a powerful 10 hr 31 min time at Tenby to finish 72nd!!!)

Secondly, I actually nailed 95% of the 8 month training plan, which included a 5hr 10min half distance A- race,

and thirdly, and most importantly, my amazing wife Ange, and my two sons Jacob and Charlie, who put up with all the training when I really perhaps shouldn't have been training.

No flashy kit will help a successful Ironman schedule quite like a fully supportive family.

This is what it's all about.

Lanzarote calls!

JC.

Cotswold 113 Half Distance Triathlon 26thJune 2011

So, all the talk on the forum's and blogs before this race, was that it was gonna be a rapid day's action. On the test runs last year a 4hr 25mins was recorded, and that without any extra race day adrenalin.

AD had worked this race into my IM Wales plan nicely, and we were looking at it as an 'A' race.

The worries leading into it were - the 6 a.m. swim start, which, in itself was not a huge issue, but having to rack the bike on the same morning before that 6 a.m. start, made for a 4 a.m. alarm call.

I arrived by 4.50a.m, and had parked and racked the bike by 5.30 Then into calm mode to focus on, and tackle the swim.
295 starters, all off on the same gun.
Was quite bumpy early on, and due to quite heavy mist, had to initially rely on feet in front to head out to to the first boat.

As this is my 'home' lake, I was aware of the geography, even though we were swimming in an anti-clockwise route, (compared to the usual clockwise), and I felt that I was swimming pretty straight.

I found it easier (and, after Tenby, was more careful), to sight much more frequently. I started off breathing to the left on 2 strokes. Turned out that's the way it stayed for the whole 2 lap stint.
Looking back, I don't remember actually 'stopping' at all. This is perhaps the reason for the T1 shenanigans.

I exited the swim in 38mins 14secs. this was about 1 minute quicker than Ironman UK 70.3 last year, so as expected, I shall not be worrying Mr Thorpe. 152nd out of 275 finishers.

Made the 100 yard dash to T1, and found myself at the bike, taking the wetsuit off, and falling over, rather comically, and rather quickly to the left.....3 TIMES!!! I was really quite dizzy, and felt like I was going to vomit there and then. At this exact moment, I felt like pulling out, so I sat down, and waited 30 seconds or so.
Thinking back, I recalled the words said by the IM Wales crew before the start of the Wales swim......"you may feel dizzy, dis-orienatated, and quite sick"...they were talking about me!

After my 30 seconds of sitting, I decide to get up, go for it, and see what happened. It became apparent that all was well, so I then re-started my transition routine, and made my exit. On reaching the bike exit, I realised that I had left my glasses on the floor. With the impending sun shine, and possibility of insect strikes, I decide to go back for them, and a marshall helpfully held on to the bike as I went back...
So, another big learning here, and a dreadful T1 time of 4mins 4sec.

Onto the bike, and due to the sick feeling just a short while ago, I decide to take no nutrition for the first 20 mins or so. Despite this, I got into a great rhythm quite quickly, and found myself riding alongside another chap (Chris Bowden #77) for quite a while, so a little banter was exchanged.

There was quite a bit of drafting and chain ganging going on, and I made a real effort to avoid it all, and at one point another guy, who I was cat and mousing with commented "you're doing quite bit of work for that lot behind" to which I replied that "I was trying to stay on my own for some practice for Tenby"

I was keeping a close eye on my ave. speed as my main guide/motivator for the day. My pre-race plan was to ensure a minimum ave. 19 mph to result in the 56 miles completed inside 3 hrs.

I was also closely monitoring my heart rate, to see what effort I was racing at in comparison to my strictly controlled heart rate based training.

I really tried to put out the same effort for the whole bike leg, and was happy with the final ave. speed of 20.7 mph. The ave. heart rate for the bike was 152, which put in right on the top end of a L4 ride, and almost into L5 territory.

I did not give it 100%, (as I wanted to run the whole 13.2 miles off this bike), and I estimate I was giving it about 85-90% effort. I reckon the weather helped me maintain such an even effort, with the cloud cover keeping it quite cool.

The time for the bike (and I reckon it was a little short at about 53.2 miles) was a competitive 2hr 34mins 35 secs. 102nd out of 275 finishers.

Nutrition consumed on the bike amounted to x1 750ml bottle of High 5 extreme with caffeine, x1.3 750ml bottles of High 5 Zero electrolyte replacement, x3 Maxi fuel gels with caffeine boost, & x2 O Bars. I was left with x1 gel, 0.7 of the second bottle of High 5 zero, and x1 O Bar.

Into T2, I was feeling good, and keen to not repeat the T1 disaster, and it resulted in a much better 1min 37secs.

I set off onto the x3 lap run, with the weather still on our side, and made quite a good start. I noticed the 1 mile marker, and a glance at the watch gave me a first mile of 7min 25sec. This was a quick start, but it encouraged me to try and maintain a pace close to it. The first lap went by quickly, and I didn't take any thing on apart from a quick half cup of water whilst on the move.
Then the sun came out, BIG style. It was still quite early at about 10.15 a.m., but it soon got very hot, very quickly. Second lap was approached with same conviction, but I was clearly unable to keep with that early speedy pace, and was soon drifting towards 8min pace.

I wasn't even paying any attention to my overall race time at this point, but by now I had made my mind up that a) I would not stop running for anything, and, b) to get as far inside a 2 hour run time as possible.

Again after only a quick slosh of water at the 2nd lap aid station, It was only at about mile 10-10.5 that I started to begin feeling a little sluggish. At the 3rd aid station, I again did not stop, but grabbed a handful of jelly beans to keep my mind occupied for the last push.

Mile 12 and 13 were actually quite tough, and the sun did not help either, but on checking the watch, I realised that a sub 2 was on, and this lifted me the last half mile or so.
I did not even look at the heart rate for the entire run, and it revealed an ave. heart rate of 163 and a max of 176, so a low-mid rate L4 run. The very same intervals I hate so much in training!
So, to see a run time of 1hr 51mins 31secs (122nd out of 275 finishers), made me happy, especially as it was only 3 minutes slower than my (non-triathlon) half marathon PB at Bath back in 2008.

On seeing the finish chute, and on first view of the official clock ticking at 5.09.47...., I actually sprinted like crazy for the last 100 yards to try and break 5.10, but alas, I missed it by just 2 seconds to finish with an official time of 5hrs 10 mins 2secs.

On reflection, with the 'helpful' bike conditions, I was very happy with this result, and whilst it is not really equatable to compare & contrast to my only other half-ironman distance race (UK 70.3), it is seen as great progress, and it has to be noted that the same distance was covered, but 1 hour and 37 mins quicker.

So all the training and expert advice and guidance from Ade is clearly paying off.

Tenby next....ulp.

HUGE lessons learned at the 'The Long Course Weekend'

So, as a warm up for Ironman Wales this coming September, I very belatedly decided to sign up for the swim and bike parts of what was clearly seen as a "Tenby Tester".

I actually signed up for it just 1 day before the deadline, over a coffee, whilst taking in the racing vibe at Lanzarote at the sea front at Puerto del Carmen.

I had arranged to camp with a couple of the Celtic Tri lads at Kiln Park, and we travelled down on the Friday afternoon, before the 1830pm swim start, at the South Beach Tenby.

About 600 or so had signed up for this, and there was a 1 or 2 lap option. Needless to say, with the race in September on my mind, I opted for the 2 laps.

Arrival at the beach was greeted with proper sunbathing weather, even at 6 o'clock, and the place was full of families starting their weekend early.

No wind either, - "looks like a mill-pond" was the quote from Rich.

After edgy discussions about finishing times, and the fact that said mill-pond conditions, and salty water would almost certainly take about 5-10 mins off our anticipated times, we were herded into quite a small starting pen, ready for the off.

After a 2 minute water tester, which turned out to be quite chilly, we were back in the pen, and awaiting the gun.

I adopted my ever present strategy of hanging towards the back, and casually walking into the foam.

Things got off to a good start, and I got into a good rhythm early on, and avoided all but a friendly bump. The first buoy was in a straight line out to sea, and we got there at a decent pace, even though when we got to it, actually getting round it seemed a bit of a struggle.

We then turned and headed off for the second and third buoys, which were at a 90 degree right turn off the first buoy.

Lots of swimmmers still all around, as I was expecting, and it was here I remembered AD's mantra of draft, draft, draft.

We reached the third buoy, which then required us to basically turn around, and head back up the beach in the direction of the start point, (via the fourth buoy).

This is when it went completely pear shaped.
I turned, and thought I was headed back towards the start area. After about 5 mins or so of relying on the little group in front of me, I looked up, and realised that the buoy seemed to be getting further away. I dismissed this as folly, and put my head back down to really concentrate of putting in a good 5 min shift to finally reach the elusive next buoy.

It was at this point I again looked up to find the buoy had either broken free from its fixed point, or I was in fact not really moving.

Sadly, after suddenly realising I was alone, with no swimmer closer that 75 yards to me, it became apparent that the buoy was not broken, and I was clearly going backwards.

I eventually found myself alongside another guy, and I simply said to him "uhh... what is going on?, I think something may be wrong!" He instantly agreed, mentioning something about the current being up.

I then stopped, and really surveyed the scene. There seemed to be a narrow train of swimmers a long way out to my right, and to the left was the shore, where I could clearly see a steady line of wetsuit clad people walking back up the beach!

I decided to give another 5 minute shift in a final attempt to reach that damn buoy.

I probably didn't need to tell you, but I soon had joined the growing group of walkers!

I was actually fuming all the way back to the beach, really really mad.....but with who?
I wasn't quite sure.
The only scrap of comfort here, was that I was not alone, and everyone I spoke to, (even the fishpeople that completed the 2 laps) found it very tough.

Turned out the current was very strong, and after all the bitching and blaming, there have been (very vague) assurances that this current will not be present at 7am on Sept 11th.


So, after my stuggle with Nemo, we found ourselves eating fish and chips at 1030pm!, just hours before our 7am, 112 mile bike ride.

We got our heads down at 11 ish, only to be properly entertained by a very loud couple of rutting lovebirds (in the tent right next to us)....til about 2am. Funny as, but not the right time to be laughing to the point of tears!!!

So, up at 5am, we all packed the tent away, and rushed to the start, with literally about 1 minute before the 7am off.

So late in fact, that I did not meet AD. Though judging by his awesome 5hr 40min time, I would have had to have been at the very front to see him anyways.

I set off with a couple of the Celtic Tri lads, and for the first mile or so, we ambled along. Then we drifted apart out towards Pembroke. This part of the course really is quite fast, and 30 miles came and went quite quickly, with little taken out of the tank at this point.

It was on the loop and turn back out of Pembroke that the hills started to appear much more frequently.

Still, I was feeling good, and I was now cycling on my own, (apart from a couple of 5 minute stints having very polite chats with a couple of chaps, both bizarrely having been in Lanzarote the week before).

I was only really interested in average speed on this ride, and I was keeping it either just above, or below 17mph. It was a speed I was happy with, but as the hills kicked in on the 2 loop part of the course up through Narbeth, it started to slip a little.

By the time I had come through Saundersfoot on the second loop, I was really feeling the hills, especially the drag up and out of Saundersfoot, and was very pleased to reach the ring road at the top, and the fast cruise back into Tenby.

The finish was actually right in the middle of the town, and tightly packed up against the shops, and to be fair, there was a lot of people there watching.

My finish time was 6hr 50 mins. 98th position out of approx 300. I was happy with it, and would be very happy with it come race day.
The distance covered that day was about 110 miles, as a couple miles were missing, from diverting the finish line to where it wont be on race day (I think).
The average speed came out at 16.1mph.

I then drove straight back to Wiltshire, to get ready to go and watch the mighty Richard Drayton vs Jenson Button showdown at Blenheim.

Happy Days.

J.

Notes from an Island....

So, almost 6 months since the last blog update.

Not surprising really. Since January, I have been working on my training for Iromman Wales very closely with my coach. And this new coached regime (over the last 18 weeks), has resulted in a more structured, focussed, and dynamic training regime.

At times it has been tough, mainly down to juggling it (training every day) with family and work life. It sure has made me more aware of finding a slot to train in, and sticking to that slot!

I imagine, as most triathletes find, it will occasionally involve training when it is the absolute last thing on earth you feel like doing at that particular point in time.
For example, - starting a 90 min. bike/run session on a Wednesday night, in January, at 9.30PM!
Still, it is taking my awareness and fitness levels to new heights.

I am a writing most of this post on the last,(rainy) afternoon of our holiday in Lanzarote, after watching the Ironman last Saturday.

Me and J got to the swim start literally 5 mins before the 7a.m. gun fired.
Then we made our way up to T1, to witness the early pace setters head out on to the bike.
My thoughts at this point were turning to how I would cope/feel when I rode the very same 180k in a couple of days.
Then, after a much more relaxing day than the 1600 ironpeople we were just watching, we returned to get involved with the support that was being given out on the quite punishing, and very hot run.

It's always inspiring watching others race, but the emotions on show here were plain to see, and it just confirmed that I will enter this beast of a race in '12.

So, after getting properly inspired, I got together a mini-plan for the bike course attempt.

I decided to -

A) not to go all out and risk blowing up towards the end, especially as I was going to be treated to a monster south-easterly headwind all the way back down to PdC.
B) hire a bike with a triple chain ring.
C) meet the folks for a 1 hr. lunch stop at Arietta, after the big climbs.

Result - all good, and felt like I could have run off it, but a 'Daddy led' BBQ was on the agenda, so the run off a tough 7hr. bike would have to wait!

Being around a race like this definitely inspires, and during my stay here I finally got round to signing up for the IM Wales long course 'training' weekend. Well, the Friday night 3.8k sea swim, and the 112 mile Saturday bike sportive.

Other events still in pencil, but hopefully to be put in pen soon, are the Cotswold 113 half distance event at the end of June, and a couple of the Castle Combe duathlons.

J.

Coached!

As part of the plan to finish my first Ironman race, I have decided to use a coach.

The reasons for this are -


I am very busy with our business, and all the change that this is going through, and will continue to go through during 2011.

I have the best family anyone could wish to have, and spending time with the 3 loves of my life is essential.

To be able to receive a tailored, custom made plan, and be able to get feedback on it.

I really like the idea of being advised and mentored by a coach who has an amazing track record of 10
IM finishes, and who qualified for Kona, ....fast.


To this point, my goals for Ironman Wales are to, -

Enjoy the hell out of what should be a quite amazing day in my homeland.

Finish the race, injury free.

Finish strong, with a smile on my face,

Finish as close to the (yet to be determined) target time.

Have the genuine option of getting my second tattoo.


I am going to start my coached regime on New Years Day 2011, and boy, will that be one of the best resolutions I ever did!

So, the investment for now, will not be in the form of more carbon, lycra, or other lovely kit, but more of an investment in structure, advice,and genuine experience from someone who has most definitely 'been there & done that'

JC.

My bike route into work. - How many times will this be completed between now and Sept '11 ?

IRONMAN W A L E S !!!!

Ok then,
So just a couple of weeks after formulating the first draft of the 2011 race plan, there now has been a very important, and absolutely necessary addition.
After actually knowing for about a month before the 'official' announcement, I can now actually read about the details of... IM Wales.!
Here are the initial details.

And, it's on my birthday! How cool is that.

Initial 2011 Race Line -up thoughts...

I am still umming and aahhing about which races to do in 2011.

Wimbleball, and the UK 70.3, is, at time of writing, still not sold out, and I am very tempted to go and bash last year's time.
Also, 70.3 Mallorca? what about that one?

A definite though, is a full distance race, whether it be M-DOT, or perhaps the the OUTLAW or the the forestman ???

I still plan to do the 2012 IM Lanzarote, so for that reason, unless an amazing 'new' full distance
M-DOT is announced closer to home, I'm seeing the cheaper, and apparently, very good, Outlaw as odds-on fave at the moment, perhaps with an early half distance to warm up.

On the sprint scene, the Gower Triathlon in July will be a must, as this time it ain't gonna rain, and an early jaunt up at South Cerney may be called for.

The Castle Combe 'Monster' will be fitted in, pending the longer race schedule, and the March Chilly will almost certainly be the opener.

Watch this space for confirmations...

KIT or,....er, stuff.

What a subject this is.
Do we need it all?
Surely its just a pair of speedos, a t-shirt, a bike and a pair of daps.

Well, actually, people like Wiggle will firmly have you believe otherwise.
They are apparently the oracle/bible for the budding/rookie/novice, and even PRO triathlete.
If my own, rather large money tree had bothered to bear fruit this term, I could easily, (as I now expertly know my way around such a website), be able to drop 10K in a matter of ruthless minutes.

Yes yes! BUT!!, (you say), -  are you aware you are blatantly turning into a MAMIL !!
Well...OK, but I would defend that taunt by merely pointing out that turning to endurance athletics is a far more effective/healthier? way of expressing the inevitable desire to make 40something firmly remain as late 20something/early30something.
It's also far cheaper than the Porsche (I think)

So, all the kit, and all those ever so lovely streamline carbon wind-cheaters, from the 'ever so nice' people at Scott,  Felt, or even Specialized (as approved by Cancellara himself.). Now that is serious KIT.

Though we can scheme, there have been more than a couple of occasions when I have dearly missed one of the numerous bits of KIT.

Simple thing like a pair of bike mitts. Now they were neccessary when I took a tumble in a big race, and left most of the skin of my palm's on a country lane.
Glasses too, these are a must have. On losing my umpteenth pair of (relatively) cheap 'performance' shades, I felt the need to still get out on the bike (shadeless), around the beautiful, yet insect ridden lanes of Wiltshire. Ever tried taking a bee stike to the exact centre of the eyeball at even a conservative 20ish mph?,-  boy that feels like a sharp Calzaghe jab!


Do I need to to mention the absolute must of using a decent chamois?..Thought not.


So, .....KIT.
Some will say it's all needed, and some will vehemently disagree.

the journey, has actually already begun...

The thing that started this desire/need to get to the point where I can swim 2.4 miles, leg it out of the sea/lake, grab a bike, cycle like a man possessed for 112 miles, then run a marathon, happened by chance.


A last minute holiday booking to Lanzarote in May of 2004 (I think), and the very odd sight of loads of bikes behind a fence (they're only bikes right!?), outside the bar we were drinking in, whilst watching the cup final on Spanish TV. WHAT was going on?


Anyways, after the footy, a late siesta, a meal, a couple more beers, and whilst walking back to the hotel, there were still people, with numbers on their chests, running/walking along the sea-front. Strangely, there were still people encouraging them to 'not give up', and 'keep going'...


Odd behaviour I thought.


So, not to be totally ignorant, I started taking a bit more notice of what was actually happening that warm Saturday on the windy Canary Isle.


It turned out to be what some consider a one of the toughest "Ironman" races in the world.


IM Lanzarote is my goal, and has been (to some extent), since that lazy holiday. Here are the details - http://www.ironmanlanzarote.com/index.php?option=com_content&view=article&id=1&Itemid=1


This blog will track my course and plan of attack to get to that goal in May 2012....it cannot be 2011, -  it sold out in 3 days!!


watch this space..