David Lloyd Lincoln Triathlon

Today saw me start my fourth season of triathlon with a very short trip to the David Lloyd Health Club at Burton Waters near Lincoln for my very first attempt at my local triathlon.

This event is normally held in July which has meant that I have been unable in previous years to enter it, but alas no excuses this year, and I duly rocked up to registration very early, to make sure that I got the unfamiliar lay out well scouted !

After catching up with friends from Lincoln Tri, I was all set to go, and made my way to poolside for my 9.02 start time - this was my race :

Swim 9.00

This year I've been spending Wednesday evenings at the club sessions in an attempt to finally nail the swim discipline. My swim is very much a work in progress at the moment, but I thought I could maybe sneak under the nine minute mark today - that was until two things happened !! First, I went off like a train for the first two lengths with no technique or breathing, and then as I had completed my 16 lengths, managed to get my footing all wrong on the wet floor and went sprawling ! Apart from the fall, and the first two lengths though, I was pleased with the rest of the swim and delighted to be bang on 9 minutes.

T1 - 1.48

I'm not quite sure what I was doing or thinking in T1, but managed to take an age in T1 putting on socks and kit that I possibly did not need ! As the weather warms, I will be looking to improve on this big time.

Bike - 43.36

My cycling speed has come on leaps and bounds since I've been riding with Lincoln Wheelers and my recent time trial results have looked promising. Todays bike course was 14.78 miles with a bugger of a hill thrown in at Burton, which I had made sure to practice a couple of times recently. Today, I had no problems with it as I attacked it from the off ! I knew that when I got to the top, bar a couple of mild undulations, then the rest of the course was flat. I managed to hold a good pace all the way around, and then benefitted from a good backwind on the A57 to get back into transition with an avarage speed of 20.4mph.

T2 - 1.03 - Bit disappointed to be over the minute, but this will improve when I learn the 'elastic band' trick !

Run 21.58

My PB for 5km stands at 22.25 from Conkers Parkrun in February, and I wanted to be around that time today on what I thought was going to be a slightly short course, however I ran very well and had a 6.56 first mile pace. I kept going with a 7.07 second mile as I slotted myself nicely onto the shoulder of another competitor - we then traded positions in a fast final mile on a true 5k course for an unofficial distance PB of 21.58 - delighted, obviously.

My best triathlon performance to date, and beat my goals into the bargain - a really good day ! 

MK Codebreaker Sportive 100km

It was this past Bank Holiday Monday (9/4) that I made the two hour trip down to Milton Keynes for Race Timing Systems 100 kilometre Sportive around Milton Keynes.

I did this event last year in preparation for my Ironman, and really enjoyed it. I remember it being a decent sunny day in parts and very busy - I also managed to average above 16mph and recorded a time of 3.51.39 and it was that time that I was aiming to beat as I arrived at the Tattenhoe Sports Pavillion H.Q.

The weather was cold and wet, and as I pulled up I could see that there were a lot of entrants that had made the decision to stay in bed - this meant that I was one of just 68 that actually turned up to complete the event.

Once I had registered and collected my free gillet, I was set on my way 9.07. Within the first mile, I was grateful that I had decided to wear my waterproof jacket because the rain was really heavy. I also noticed just how quiet it was as there was nobody overtaking me as there had been last year and I also felt that I was riding faster. The first 10km came and went, and before I knew it I turned right, and into the hardest climb of the day - Great Brickhill ! Now, last year, I struggled up this multi layered climb, but to be honest, this year, it was a lot kinder and the recent Grimpeur ride has really helped with my climbing.

Newton Blossomville marked about halfway on the course and as I rode through there I reflected on just how well I thought I had ridden the first half of the loop in what were apalling conditions - however, I soon turned into a headwind, and the second half of the course became a painful slog as the cold bit through my legs and the rain never stopped. I didn't let up with the effort though and all the way round beleived that I could sneak under last years time.

It was not to be though as firstly 3.51 came and went, and then the 4 hr time flashed by. One last push later though, and I was over the line in 4.01.39 - exactly 10 mins slower than last year.

In all then, I rode better but one the day the condions had me. I plan to return next year for another bite !

Lincoln Wheelers 5m Time Trial

Lincoln Wheelers run a March/April series of 5 mile time trials and following my appearance at the 8 miler held on Boxing Day, I rocked up to the first time trial of the three race series last Tuesday for another go.

Once I had registered in the car park of the pub in Auborn, pinned my number to the back of my Tri suit, and then ridden out couple of miles to the start at Bassingham, I was ready to go !

I was number 26, so it was 6.56 by the time I got going !

The course is very fast and it didn't seem very long at all before I was teetering around the dusty first turn and heading away from Carlton Le Moorland - in fact I was riding really well and didn't seem to have a problem holding 25mph for the first time in my life. When the legs felt tired, I dropped a gear and then pushed it back up when I felt good. I also caught the person who started a minute in front of me by the time I made the last turn of the course onto Brant Road.

From there, it was a 2 mile smashfest and I gave it everything I had until I passed the finish line in a time of 12.48 ! Good enough for 8th Wheeler on the night, and I left with a huge smile on my face !

Lincoln 10k

Today was my fourth running of the City Of Lincoln 10k, having started my running journey training for my first one in 2009. On that occasion I managed to post a 1.03.27 finish time which placed me 3357th of the 5000 runners who rock up for this event annually.

We are having somewhat of a warm spell at the moment and although it was a cold start with the clocks going foward overnight, I could tell that it was going to hot up quite quickly so elected to run without a base layer for the first time since October. This turned out to be the right choice as just from walking from our parking spot on Lee Road, it became apparent that it was going to be scorchio for the time of year.

After a good half an hour at Yarborough Leisure Centre warming up, using the facilities and watching the zumba warm up, I headed for the start and my place in the red sub 50 box. It did not seem as congested this year in this box as I seeded myself towards the back.

At 11.00am almost on the dot we were started and we were underway. My plan of attack for todays race was to hold a 7.30 pace all the way round until mile 5 and then have a look what was left in the tank. I found the first mile tough going as I felt that it was too overcrowded and I was getting held up by slower runners - next year I think I'll seed myself maybe 10 metres nearer the front. The first mile beeped up on the Garmin at 7.33 and although a little slower than target, did not concern me because I felt good and if anything knew that I could increase the pace a little.

Mile 2 was still far too congested, and gain although comfortable, by the time I had dodged people going down Nettleham Road, I found that I had posted a 7.28 mile split ! Thankfully though as we headed up Newport, and along Yarborough Crescent the race began to string out a little bit and I managed the fastest mile of the race so far in something like 7.17. i was now enjoying the race after the earlier argy bargy, and still felt really good. Both miles 4 and 5 were something like 7.20 pace which meant that I was on for a big personal best time if I could just keep it going for the last mile or so.

It was definately tougher heading back up Nettleham Road for the last time, but a sensible pace was maintained until I was safely around the Cathedral turn and then it was as fast as I could across the cobbles and into the castle for a grandstand finish.

45.53 and a 2 min PB ! Three years ago I could not have dreamt of running so quickly so I am over the moon with the progress that has been achieved. Next challenge for me is the Lincoln Wheelers 5m time trial on Tuesday.

Stapleford Duathlon + a catch up !

It was yesterday morning that I had a go at my second duathlon - this one being put on by Lincoln Tri as part of a series of Duathlons spread across the year.

Whilst not overly impressed with my finishing position of tenth on this occasion, I was happy with the time of 51.18 which compared well to some of last years finishing times from athletes I didn't think I would ever get near too, so mixed feelings about this one !

Run 1 12.55 (3k) - the runs for this event were on paths leading through and then around Stapleford Woods - a near out and back course. From the off I felt very good and managed to post a 6.40 first mile which was far too quick on one hand, but the fastest I've ever run on the other. I started to peter out on the way back though, but managed to keep the pace at 6.55 to complete the first run under 13 minutes.

Bike - 24.50 (13k) - the Planet X deep rim tub is now on the back and I'm still not sure if this is any quicker. On the day, I felt very quick and the speedo was telling me that I avaeraged 19.7mph but not sure how true this really was. I managed to overtake three people on the bike course so rode well, but think I could have gone faster.

Run 13.34 (3k) - the second run consisted of my jelly legs trying to keep with my earlier run pace but failing me slightly ! My mile split said 7.01 which was still fast but again need to play around with the Garmin to be sure. Overall, a good training morning, and pleased with the early season speed. My first Triathlon of the season is on 22 April, so just five more weeks to gets things right.

The catch up !
I'm now on week 13 of my Ironman training plan and things are going nicely. My swimming is coming on fine having taken advantage of Wednesday night club coaching. I have been slow to start a 2nd swim session though at the local pool and need to address that this week !
My running continues to improve and my distances are at 8-11 miles on a Tuesday and 6 miles on a Friday. My cycling is the great impover though as being a member of Lincoln Wheelers has opened up regular long rides, time trialling and even chaingang rides - this is where I have spent the majority of my time.

Conkers Parkrun

Yesterday morning, myself and 11 other hardy souls from UK Netrunner made the trip to Conkers Park in Derbyshire to take part in the Conkers Parkrun.

The weather was reasonably windy, and there was a good chance that we might get caught in the band of rain that was sweeping across the country during the mid to late morning.

It was certainly darkly overcast as we lined up for the 9.00 start. After a brief hold up for technical issues - I think the electronic timing was low on charge - we were sent off on our way.

It was hard initially to settle into any target pace as initially there was a little bit of a climb to deal with, but after this there is a gradual decline which meant that the whole field could settle into things. My first mile finished then in around 7.02 which was where I wanted to be if I was going to get near my PB of 22.41 set in November. The second mile was more of a struggle as we left the straight path that we were following, and made a loop by a canal which also took in another climb - the second mile then 7.24.

Going into the final mile, my breathing was hard and I was putting in a real effort - I made up three of four places here, but was hanging onto the shoulder of the lad in front of me for dear life ! Mile 3 completed in 7.26, meaning then I just had the sprint finish for the last 0.1 mile to negate - which I managed, to finish in a time of 22.25 - a 16 second PB for a 5km race.

I enjoyed this Parkrun, as the course was in much better state than my usual one, and the marshalls did a fantastic job ! It was also great to meet up with so many Netrunners !

Goals for 2012

We are a good five weeks into 2012 already and training for my second Ironman has been going well so far, having already finished six weeks of preparation of a thirty week plan.



I have so far raced my first time trial and did OK, and finished a 12k race in Stratford which saw a ten minute improvement on last years time ! My cycling has improved as I've started going out with the B group on Sunday mornings Wheelers club rides and I'm investing Wednesday evenings and travelling to Cranwell for some swim coaching finally after three seasons of floundering in the water !



Last January I laid down some goals on this blog which ranged from target times in Triathlons, to losing weight , to joining club rides and I'm happy to say that I beat them all eventually !

This year then, lets set some more goals so that I've got some milestones to aim for in each discipline.....

Swimming
- 8:xx in each sprint (Lincoln, Southwell, Woodhall)
- IM sub 1.20

Running
- 5km in sub 21 mins
- 10km in sub 45 mins
- Marathon in sub 4hrs
- Finish top 5 in UKnetrunner Grand Prix

Cycling
- top 5 finish in a time trial

Triathlon
- Top 100 finish at Woodhall
- Top half of the field finishes at 70.3 & Ironman UK

Weight
- get to 76.0 kg which will take me into the eleven stone range

That's ten targets for 2012 which are sensible yet stretching - it will be interesting to see how many of those I can achieve before my season ends.