Rest and Recovery complete

Well Ironman seems ages ago now, really 4 weeks ago.  What have I been upto, now that I have decided to concentrate on Olympic distance I have been doing some speed work and trying to stay fit and well.  I have 16 weeks till Africa Cup Triathlon in Mauritius 19th December. 

15 August British National Tri Champs  13th out of 67 (30-35 age group)

This was a last minute entry to see what speed I still had in my legs, if any, after Ironman.  The swim was where I struggled (alot of work needed)  24:31min  for the 1500m.  The bike course was potentially a fast course but it was extended due to road works and so was a 43km completing in 1:06:44  (24.01 mph).  On the 10km run I felt very heavy legs and struggled to run freely, it was a very congested run course 3 laps flat and fast with 700 athletes on the course  39:04min.  Overall I was reasonably pleased with my efforts and saw where I need effort for change form endurance to speed. 

Come back down to earth and reality, I need to sit down and sort out my weekly day to day training to do myself justice as turning up on the start line for even just the lowest profile race, I need to be fit and well and have put the triaining in.  I have been involved in Triathlons for the past 18yrs, I have achieved many goals and targets.

21 Aug.  Nottingham Relays

This event is always a really good training session, being able to go all out for each event and having time to recover between Swim Bike Run.  Also I really enjoy the Social side of things with club and fellow Triathletes, catching up with the old and new over the years.  Tri-Anglia (my club) managed to collate 6 teams this year which was great and I was a member with Rob, Tom and Ian.  We managed to bag 6th place in the Open Team cat.  I decided to use my road bike with no tri bars as starting to prepare for draft legal races, I am hoping to get the chance to race in some next year as preparation for ATU Races in under Seychelles.

http://africa.triathlon.org/

Tri-Anglia 2 Open          03:25:04

Rob Lines         06:24    22:09    22:15
Tom Pullinger    08:29    23:48    20:59
Iain Robertson  06:47    29:17    17:08
Simon Brierley   06:52   22:13    18:38

WHAT IS NEXT.....................
 
12 Sept           Lowestoft Scores Race,   4.75 miles  including 409 steps
18/19 Sept      Round Norfolk Relay,      I am running Stage 11, 14.6 miles  starting at midnight
                       http://79.170.42.3/roundnorfolkrelay.com/course_map.pdf
10 Oct            Marriott's Way 10km Run
17 Oct            Great Notley Duathlon,  4km/20km/4km
            http://www.born2tri.com/wordpress/wp-content/uploads/2010/08/competitorsnotesNotley2010.pdf

Ironman Lake Placid Report

IM Lake Placid 2010

After completing my first ever Ironman in Roth Germany 2009, I returned to my wife asking me if I wish to do another IM.  It did not take long till I was looking to see where to go and with making it a family holiday as well I let Nicola choose where.  Training was a lot clearer this time round as I knew what I needed to do and the “game plan” for an IM what it was all about.

7hr flight to JFK and then a very easy 6hr drive to Lake Placid, northern New York State.  On route beautiful scenery and then on the approach to Lake Placid town we started to drive on the bike course which was getting me excited for the route as it was beautiful.  Enough of the soppy talk from me and start talking hard Ironman stuff.  We arrived late Wednesday afternoon to showers and lightning,  was it going to be a repeat 2008 race day.  Thursday morning swim in the lake and run in the afternoon, Friday swim AM and bike the run course PM and Sat AM swim and bike drop off PM.

RACE DAY

The weather, you could not ask for a better day the rain stayed off avg 25C, slight cloud cover.

SWIM; 

                The elites had a no wetsuit swim as water was warm, thankfully we were ok for wetsuits.  2600 on the start line, my first ever mass swim start of the kind.  I found myself at the front just 5 back and maybe I entered the water a bit too early as I found myself treading water for 15 min to the sound of “Stars spangled banner”.  BANG we were off and for the 3 guys just in front of me, they should have not been there, sorry guys for swimming over the top of you.  If you have never experienced drafting in the swim this was the time to get dragged round the first lap, exited the first 1900m in just under 27min, finishing the SWIM 1:01HR.  Slower 2^nd lap but hey very happy with it considering my lack of pool and lake time for training.

BIKE;

                “save something for the run”  this was the phrase going through my head through-out the bike.  In the first 5 miles you  go from flat to steady climb to the 2219ft (677m) then descending to 587ft(200m) in 5miles hitting max speed of 45mph.  On my 1^st lap as approached the top of the descent I heard a tapping noise from front wheel, look down and saw a yellow mark going round with my wheel.  I ran my gloved hand on the tyre and it was stuck fast.  Decided to carry on to the bottom of the descent and then I stopped and only then realised it was a drawing pin, oops PHEWWW.  I pulled the pin and obviously had to then change my tyre, not bad I think it took me 6-7min.  The rest of the lap is an undulating with a out and back then head home to Lake Placid.  For the last 20miles is a steady climb totalling 350m, this course can blow some people to bits if you go too hard on 1^st lap you will suffer the 2^nd time coming home. 1^st lap 2:50hr 2^nd lap 3:00hr 5:50hr BIKE

RUN;

26.6miles the last time I ran this distance I walked most of it, so I was determined to do better.  My target was 4hrs for the marathon.  I felt good relaxed and ready for the run, I had to hold myself back for the early stages, so focused on no quicker than 8:30/mile, by 10miles I was on 8:49/mile and ran the first lap ½ marathon in 1:57:15 hr (8:56/mile).  My moto for the run of an ironman is that if you are going to walk, walk the feed stations, but walk fast.  As soon as you start walking it is difficult to motivate and get going, not any sort of encouragement will get you going again if you walk too slow.  Pump the arms and drive the legs take on the fluid and food, easier to do walking than running.  I walked feeding stations, I admit it but I finished the RUN 4:07hr and I was very happy with that.  Coming Home in TOTAL 11:10:23HR

BIB   AGE   STATE/COUNTRY   PROFESSION
354   31   NORWICH SEY   Fire Fighter

SWIM         BIKE       RUN       OVERALL                  RANK   DIV.POS.
1:01:07   5:50:40   4:07:22   11:10:23                        382       70
LEG                        DISTANCE                       PACE      RANK   DIV.POS.
TOTAL SWIM               2.4 mi.   (1:01:07)  1:36/100m     229       36

BIKE SPLIT 1: 30 mi.   30 mi. (1:22:25)      21.84 mph
BIKE SPLIT 2: 56 mi.   26 mi. (1:27:39)      17.80 mph
BIKE SPLIT 3: 86 mi.   30 mi. (1:19:47)      22.56 mph
BIKE SPLIT 4: 112 mi.   26 mi. (1:40:49)    15.47 mph
TOTAL BIKE                 112 mi. (5:50:40)   19.16 mph     350        59

RUN SPLIT 1: 5.7             5.7 mi. (49:48)      8:44/mile
RUN SPLIT 2: 11.9 mi       6.2 mi. (1:00:47)   9:48/mile
RUN SPLIT 3: 26.2 mi     14.3 mi. (2:16:47)   9:33/mile
TOTAL RUN                    26.2 mi. (4:07:22)   9:26/mile    382       70
    
TRANSITION   TIME
T1: SWIM-TO-BIKE   6:55
T2: BIKE-TO-RUN   4:19

4 days to Ironman Lake Placid 2010

Well it was a 6 hour drive that could have been the worst drive of my life, but it was the complete opposite.  amazing clear free flowing roads and in the last 40miles the scenary was really something.  So was the rain, it absolutly came down with thunder and lightning.  Some of the roads and their descents were crazy and there's me thinking it was the cycle route, it was but the other way, so climbing, more about the bike route later.  Arrived at our accomodation for the next 6 days, Schulte's Lodge right on the roadside of the bike and run course and only a mile from the transition and Start/Finish.

Unpacked and put bike together, need to borrow a track pump to inflate tyres.  Up for a morning swim in the lake then some breakfast and then a reckie of the bike course tomorrow I think will be good with picnic lunch on course.  Went to the "local store" today Big stocked up on breakfast and lunch food and some high calorie food.

Will get a 20min jog in tomorrow in the afternoon, also the Ironman Village opens so will have a visit there.

1 Week to IM Lake Placid

The past few weeks have been a mix of training and racing, finally recovered from my crash over in Seychelles at the Mid Year tour.  My swimming has taken a back seat with the lack of disciplin and my work shifts clashing with time for Lake sessions.  Biking has been really good getting in some good long rides and also combination of 1-2hr TT's with 2hr runs off the bike. 

Norwich Tri was my last race before IM LP,  a hot day ahead and having trained the bike course I felt I was on for a good finishing time.  The swim was long after a 26min swim (very long 1700m), I struggled to get the bike going slight head wind 61min and as for the run well this was good for me as IM training with distance, run should have been 10km but it was 11.5km I took 47min.  Finishing in 2:16hr, a whole 13min longer than Fritton lake.  I came 4th overall for Norwich.

Recovered well and continued training, now with only a week until I depart to New York I have decided not to Taper but just tick over as I have not hit the 17hrs /week of training more like 10-12hr and then the last week I will reduce down to 3-4hrs with very short sessions.

They have changed the Bike course for IM LP, but for the better as they have taken out a hill, but it is still going to be challenging.

The Run course is one of the toughest hilly courses on the IM circuit but looking forward to it.

Seychelles Tour Ends in Crash Stage 4 of 5 Stages....more later

25th May 2010

Sponsorship Reynolds Wheels
I have recently been in contact with the UK Rep for Reynolds Wheels and they have agreed to offer me sponsorship for the season.  I will riding two different wheels which I can vary on the rear.

Well I have started to be very busy with races under way now for 2010.

999 Emergency Service Sprint Tri Champs

Very cold water conditions caused the swim to be reduced from 750m to 500m swim thankfully, however the sun was shining.  Swim went ok I guess could have been better came out the water in in 32nd position 7:45min   40seconds down on the leaders.  With a head wind on the back straight for the bike and tail going out  I soon got into rythym and a very pleasing ride for the 20km in 29:32min (avg 25.24mph)  and heading out onto the run in 7th place.  Chasing down and running very well managed to bring in 3 others to finish a 19min  5km run and in 4th place overall.      

www.xtramileevents.com/eventresults/2010/VUE-National-Emergency-Services-Triathlon/9.html

Coventry 1/2 Marathon

Wow what a scorcher  27C and also a fast day for me.  Really pleased with my performance and was able to run 1:23:33hr   6:22min/mile.  My quads were starting to tighten up in the last 2 miles,  being chased down I pressed on and was able to hold a 6:25 and 6:49 min mile for mile 12 & 13.  Finishing 14th out of 2200 entrances and 1900 finishes for the day.

Suffolk 50mile Ride

There is me thinking the weather is going to be getting better, turned up to Woodbridge Bike event in Suffolk on Sunday.  Decided to change to the 100km route rather than the 100m, but due to signage being moved I ended up doing only 50miles.  Used my QR TT bike and felt very comfortable and was able to maintain an average speed of 20.1mph, finishing in 2:30hr.  Got back to the car wet and cold, and managed to get changed and drag my self off for a 6mile run.  Very happy with my motivation to do brick session and through the run i ran out of drink and had no gels with me.  Felt like I had done an Ironman, far from it.

Last week I did my first 10mTT Kettringham,  25:02min,  lumpy course but pleased with first TT of the Year.  I also took part in the Ixworth Criterium racing, different sort of racing and hard and fast miss the front row from the grid and you will be left behind.  800meter loop ride for 20min then 5laps.  Hard, did I say that already.

Trying to sort out a new Road racing bike as my training Felt is good for training and started to wear, but need something lighter and faster for road races. 

Monthly Totals

My Totals for the past 28 Days :-

SWIM  - 24,000 m      10 hrs
BIKE    - 430 miles      23 hrs
RUN     - 69 miles        10 hrs

RACING - Duathlon  2.2m Run/ 25m bike / 4.4m       1:50 hr

Warm Weather Welcome

Temperatures have started to increase in the UK, sun is shining but still rain loomes every now and then.  The past few weeks haver entailed an average of 7-9 hrs training mainly bike sessions.  However my running pace is becoming comfortable and relaxed, working on running under the body, upright, not overstriding, mid-fore foot striking and a rythmic cadence of 90-95/min.

Yesterdays run was 13.8 miles, the time does not really matter, it is more about looking at my Heart Rate and which was an average of 144bpm  I finished fresh and was even able to run the last 2 miles at an increased pace.  The majority of my run was 7-8 min/mile pace,  looking at maintaining this for another 13 miles.  Possible !!!  It is all about the initial pace from off the bike, find your feet slow and steady,  maintain a relaxed style and comfortable for the first 10miles.  Then the next 10miles will require concentration to maintain good body position, foot strike, relaxed upper body, nutrition and bring it home.

EPiC Week ended on a HIGH

For the past week Sun 21 - Sun 28 March I decided to increase my amount of training hours,  seeing that I had a few days off work but still had to work night shifts.

Sunday 21st   Bike   1:50 hr 33.32 miles  18.2mph

Tues    23rd   Swim       1 hr  2000 meters

Wed    24th    Bike   3:30 hr 65.55 miles  18.7mph
                       Run        51min 6.2  miles  9:38/mile

Thurs   25th   Swim        1hr   2500meters
                       BikeTT 1:02hr  23.06miles 22.2mph
                       Run      1:56 hr  13.6 miles 8:32/mile

Fri        26th   SwimTT 23:22min  1500 meters
                       Bike    1:24hr 25.59 miles 19.5 mph

Sat       27th   Bike    4:07 hr 70.41 miles 17.1 mph

Sun      28th   Run/Bike/Run  2.25/25/4.5

POS Name              Run1         Bike              Run2        Total

1 Simon Brierley 00:13:57      01:06:54     00:29:24     01:50:15        6:12/mile  22.42mph  6:32/mile
2 Mark Nowell      00:15:59       01:07:09      00:34:12      01:57:20
3 Dave Maslen      00:14:24       01:11:44      00:32:05       01:58:13
4 Chris Clarke       00:14:24       01:11:46      00:32:41      01:58:51
5 Matt Spillman      00:15:52      01:10:12      00:34:10      02:00:14
6 Graham Coulter    00:15:30     01:13:25      00:32:43      02:01:38
7 Radek Bohm       00:14:38      01:19:02      00:28:59      02:02:39
8 Nigel Hodge       00:14:37       01:20:59      00:31:52      02:07:28
9 Mark Philo         00:16:38       01:16:39      00:34:34      02:07:51
10 Lynn Emmett    00:15:00       01:21:30      00:32:50      02:09:20
11 Roland Shaw    00:16:33       01:18:45      00:34:34      02:09:52
12 Roger Slee       00:16:38       01:16:40      00:37:26       02:10:44
13 Ian Chatten       00:18:25      01:22:21      00:36:56       02:17:42
14 Glyn Thomas     00:17:11      01:24:35     00:41:56       02:23:42
15 George LWilliams 00:16:28   01:29:52     00:39:19       02:25:39

TOTALS 
SWIM         6000 m                                     3   hrs
BIKE          242.93 miles  (391km)              13  hrs
RUN            25.67 miles  (41.3km)             3.5  hrs
                                                                   19.5 hrs