LRRA 50mile TT

As I have said before, my recent time trialling has left a lot to be desired !  For this 50 mile event, I took my bike in for a fitting the night before because the position had been set up aggressively in the past for short time trials. As this would be my all round time trial bike from now on, clearly something would need to change !

I arrived at HQ 45 minutes before my start time and chatted with other Wheelers. I didn't feel any pressure, as I knew I had been 'off' the pace over the past few weeks and didn't expect much from the day. This was also the course that I managed to put in a terrible 2.23 performance last year - so the day was just about doing better than that.

From the off, I felt faster and crucially more comfortable in my new position. My undercarriage was definitely relieved and I was able to hold the correct position for longer. By the first roundabout at c.3miles I could see that I was catching a club
mate which gave me a little boost.

Round the roundabout then and back along the A15 to Osbournby roundabout and then third exit right to begin the drag upto the Grantham roundabout. This went better than expected to although I suspect there was some back wind action going on here to make things easier ! At the roundabout, I was up on all 3 club mates that I could track and now it was a straight 17 mile headwind drag to the next turnaround.  I did have a carrott which made things more interesting, however, after a caught that one, I didn't have another for some time.

I had a gel, and most importantly kept munching the odd jelly baby on the way round which seemed to work very well. At the 2nd to last turn, I was still up on the others but 35 miles in the new position had taken its toll !  I found myself having to stretch regularly by climbing out of the saddle and by 40 miles I was beginning to feel like I'd had enough.  

I turned onto the Sleaford 10 course for the last 10 miles and found some more concentration when I really needed it, That last 10 was ridden competently and I could see by the very last turn that I still had my club lead. The last 3 miles were mostly downhill and I hammered through it anxious to get the whole thing over with !

2.08.14 on the day improved last years time by 15 minutes and emphasised the importance of a good bike fit. The clubs 50 handicap trophy will also be making its way to me at the end of the year !

Recent round up...

Over the past few weeks following virtually back to back Half Iron distance efforts, my time trialling had started to suffer. Getting the balance right between the three disciplines is difficult for me and it always takes its toll on one of them.

This time it was cycling....

20th May Wispington 32.56
The start of the decline - two laps of the Wispington course - took the Guru, but used the Planet X tubs as the Clinchers were set up for the upcoming Outlaw Half event. Struggled all the way round and huffed and puffed my way to a 32.56.

27th May Wispington 35.32
Terrible weather, rode last years bike which was set up for Outlaw Half, it rained, I decided to wear a rain jacket and what unfolded was just a horrible horrible ride which was three minutes slower than the week before !

7th June Newark Parkrun 23.17
Post Outlaw Half and a trot around Newark Parkrun for its 1st anniversary.  Managed a 23.17 which was a course PB and good because it was so congested and it also included a downpour which started halfway round the first lap !

10th June Wheelers 20m Champs 48.12
I made some adjustments to the Guru in anticipation of a bike fitting on Friday evening and raised the bars a little bit given that it was a 20 miler. Well. nearly a 20 miler as we had to shorten the course slightly when some roadworks popped up within an hour of us starting. I felt stronger all ride and although the chaffing kicked in again felt it was nearly back to my best. The time was dampened by a wrong turn after 17 miles - jeez - you'd think the Racing Secretary would know the course ;-(

Outlaw Half Race Report

Buoyed by the result in Mallorca three weeks ago, I went into todays Outlaw Half hunting a PB on a course that is renowned for being properly pancake flat and with so little wind that it failed to turn the blades on a wind turbine we saw on the way to Holme PierrePont (HPP). It was game on........

Swim 39.00
In the water nice and early and it was cold ! 14.6 degrees ! Got the face freeze out of the way before we were set on our way at 6.30. I seeded myself in bay 1 where you could go if you thought you would be 40 mins or less and placed myself towards the rear. What h

appened next was a completely biffy swim - not in an aggressive way, but there were bodies everywhere swimming in every direction - you wouldn't have thought it could be so hard to follow a shoreline ! It was also a completely minging swim as well as the weeds and shit in the water made it less than enjoyable. Still, I got round OK, but disappointingly, only 90 odd seconds faster than Mallorca which was a non wettie swim ;-(  Either Mallorca was short (as rumoured) or Outlaw Half was long - which is entirely possible too !

T1 3.45
No change tents - no Sir ! This was a dump your wetsuit next to your bike and crack on job ! :-)  I put a cycle shirt on and...er... cracked on with it !

Bike 2.39.37
My best ever longer distance bike split happened at full Outlaw last year where I managed the first 56  miles in approx 2.45 - so I set myself a target of 2.40 today with an average of 21mph. All was well as I left HPP via the perimeter road and soon was seeing an average of 22.3mph held. One iccle trip up Oxton Bank saw that dive to 21.4, however the silky smooth and ever so downhill drag strip into Southwell saw that rise again above that 22 figure. Indeed, I held 22.0 exactly over the Southwell Tri humps and all the way past Lowdham island and onto the bottom loop and that's where it began to dwindle away :-(
I toiled away with the average dropping to 21.4mph for the 56.8mile course. Just the half marathon to go...

T2 1.52 A quick change from cycle shirt to running shirt and I was off :-)

Run 1.52.47
It was hot, not as hot as Majorca or Outlaw, but a bit waaaarm all the same. Did my usual fast first mile, and then my usual pee stop at first portaloo, but then it was down to business - sensibly paced miles interspersed with a quick walk at each aid station (every 1.4 miles ). I also wore my LDR running shirt to try and convince myself that I was in a standalone HM!  End of the first lap and a big shoutout as I passed the finishing chute - one of the perks of being Lincoln Tri :-)  Once the first lap was in the bag it was a case of making sure I kept moving forward and not slipping into walking mode as that has been my downfall at full distance :-(.
A 1.52 HM split in the end then and a 5.17 finish giving me a 20 minute PB - happy days :-D

Southwell Triathlon 2014

It's been two years since my last visit to what is the fastest (read shortest) sprint triathlon locally. Indeed two years ago I managed to post 1.02.22 on the Southwell course and this years ambition was to break the hour - what could go wrong ????

Thursday, the organisers emailed to say that the course has had to be changed due to roadworks and lengthened - bugger !!!!!!

Oh well, this is how it went ....

Swim 8.59
10,9,8,7,6,5,4 breast stroker turns in front of me, 2, 1 and another, go !  suffice to say, a slower than usual first couple of lengths, lots of traffic, and then nothing ! Swam nice and hard all the way through, flopped out of the pool all salmon like just after 8 minutes, however there was an ickle run to T1 where I took a further 48 seconds...

Bike 29.24
Out on the bike course, just get in the shoes and then a nice early climb to get the average speed nice and low !  A few undulations later and it was onto the flat stuff all the way to Lowdham roundabout where I had managed to get the average above 22mph. (Target for the day had been 21mph). struggled a bit on the way back and didn't take a couple of the rises as well geared as I could have done. Happy overall with a 29 minute bike split though - and this time I only spent three minutes with the elastic band attached to the bike still - so I'm learning :-(

Run 22.58
So onto the run 2.28 ahead of my 2012 time and therefore would have been on for the hour, however I had to worry about a brand new run course which was the full 5k rather than the historical 4.3k passed off as 5k. This new emergency course was 70% on grass and was effectively four laps of a field with some out and back added on. The mile splits ticked by at 7.11/7.24/7.21 so I knew all the way through that it was going to be slightly slower than usual.

The end result being a 1.02.55 performance for the day :-)

Ironman Mallorca 70.3 2014 race report

Well, well, well - I didn't expect the race to be that much of a gem, but it was and what a surprise ! Great time had by all, and a tough but rewarding race completed for another 70.3 finish - this is how things unfolded .....

Pre-race - Having read a lot of race reports from previous years, I decided to stay away from Alcudia and located ourselves at the SportHotel (Villa Concha) in Port de Pollenca. A nice triathlon themed hotel that was just being completed which didn't let you keep your bike in the room and also charged 4 euros per hour to use the 25m pool. At least I wasn't surrounded by kids dive bombing though ! ( and I sneaked my bike in and out via the fire escape.)
We arrived on the Tuesday morning before the race, and rented a car, so had plenty of time to acclimatise to the Island. Heidi had kittens when we drove the bike course and she saw the switchback descent first hand. I promised to behave on them on race day :-) Registration was nice and easy, the expo was pleasant enough although the Pasta party ( now called a welcome party) rivalled only the now defunct Ironman Antwerp for shitness I'm afraid :-(

For those first 4 days all I wanted to do was race - I was ready.

Race day

Nice 8.50 start time for the 40-44 age group. This gave ample time to arrive nice and early, set the bike up and then have a nice amble through and watch the pro field in the water. I handed Heidi my wetsuit thinking that she would follow me down the long transition and we could swap bags. This was a big mistake - we got separated and I didn't see Heidi again until the run !!!!

Panicked and desperate I went up and down the path from the transition to the swim start hoping to be re-united with my wetsuit. At 8.40 reality struck home and I accepted that it was going to be a non wetsuit swim for me :-(

Swim - 40.35
There I was, all these people in black wetsuits, and in the middle of all this, me, in a bright red tri suit. Calf guards taken off and stuffed down the front of my suit to give me a 'package' and when we were set underway, it was all I could do to muster a walk into the sea. I got stopped and given a fresh swim cap, so a slow start in all, but when I did get finally into the water - what a great feeling. It was nice and cool and a very nice swim. My emergency goggles quickly let in water on one side, so it was a one eyed closed swim, albeit, sighting was excellent and the course easy to navigate. I reached the turn buoy at c.21minutes and knew then that the damage wasn't going to be too bad. My swim PB is 37 mins for a 1.9k swim, so I was delighted to see 40 mins on the clock when I exited the water.

T1 - 7.34
What a long transition - no really - longest in the world. A good 800m end to end I would say. Would have liked to have been quicker than 7 minutes, but I had some calf guards to retrieve from my crutch and then get on - this was no easy task !

Bike - 2.52.47
Out on the bike and my favourite part of the race. The first stretch was homeward bound from Alcudia back along the waterfront to Port de Pollenca. It was fast and felt so good, I hoped the rest of the course could be so fast, however we were soon at the base of the climb - a 7.7km effort, with switchbacks and an average of maybe 5-6% - nothing difficult but a very long slog and a real test for my non climbing legs. In truth, I felt comfortable the whole way up taking more places than I lost overall, I was relieved to finally make the garage at Lluc which signalled the start of the descent. A look down at the clock saw my average had fallen to 15.6 mph for the ride - now was the time to bump up that average on the wild and very fast switchbacks. It was mental and so much fun winding down the mountain, having to really concentrate on not only my riding but the erratic riding of some of my fellow competitors. One along the bottom, some of the roads were a bit shocking, however the main road sections were seriously speedy. After 56 miles of smiles I headed back into Transition with an overall average repaired at 19 mph.

T2
3 minutes summat including a pee stop - it takes me longer than that at home !

Run
Without the wind cooling me down, it was quickly apparent that it was a hot hot day in Alcudia. The announcer shouted 37 degrees, and the Farmacia signs showed 35.5 but surely not that hot ???
My first mile was also hot (for me) at 7.20 which didn't tally up with how I was feeling. My running was uncomfortable and I had developed yet another blister on my left foot which made cornering painful. I walked the aid stations and made sure I stuck a couple of sponges under my tri suit like epaulettes to try and cool things down. This worked a treat and I found myself livening up by the end of the first lap and throughout the second lap things continued to improve. I slowed on the final lap, but then I think that was more about knowing I was going to be a good way under 6 hours and not really caring how far.

One last diversion onto the beach and a finish of 5.41.16 along with my first top half finish in a European Ironman event. :-)  Let's hope Outlaw Half goes so well.....

Epworth Triathlon

It's only a week out from Ironman Mallorca 70.3 for me, but some last minute sprint action was on the cards today as some sort of reward for all the long distance stuff I've been putting myself through. I really like sprint Tri's but don't really get to do enough of them in my opinion.

Today was a nice May day with a morning temperature of 10 degrees and a 10mph SW wind. My swim start was a mega early 8.24 so I had to leave Lincoln at about 6.30 just to get there in time to register and rack my stuff - this is how the race went :

Swim 8.47 
This was a 20m pool and as such I had to swim 20 lengths instead of the standard 16. The pool was nice enough if a little on the warm side and the traffic for a sprint swim was quiet. I was happy with the time which included getting out of the pool and getting 30m to transition.

T1 0.43
This was my fastest T1 ever I think - no messing about, no gloves, no tops, shoes held on the bike with an elastic band - job done !

Bike 33.51
Settled down quickly, got into the shoes, and then went into time trial mode. The course is basically a square with four 3 mile stretches, the 4th being a bit undulating. I had trouble with my gears slipping and also I found out late in the bike that my elastic band was still attached to both the shoe and the frame - not that I think the latter had much bearing on proceedings ! I rolled back into T2 with a time of 33.51 where I had hoped for a 32 minute effort.

T2 0.28
Basically dumped the bike and went for a jog ! My quickest T2 to date as well !

Run 20.23
Not as bad feeling as last weeks 2nd run, but not the most comfortable either. I was on my own for much of this run which was eerily quiet! The run took me out of transition onto the main road and then down through a housing estate and out into the country. I had forgotten my race shoes so had to do the run in my old running shoes that I now use as casual trainers. This didn't seem to matter as I registered a 6.46 opening first mile. The course then went out into the fields and on single paths. It was nice to do a bit off cross country albeit the time slowed with a 7.10 2nd mile. The 3rd mile was fields until we came up a short sharp rise back into Epworth - I couldn't tell you what the third mile was as it never came up ! I would estimate the course at c.4.8k so a 20.23 run split was an OK finale to a very enjoyable event.

A time of 1.04.12 for my first crack at this course and only 4 minutes off the win ! Next up...... that 70.3 !

Lincoln Wheelers Summer League

29.04.14  Bassingham 10m TT - 24.08

Two days after the Stockton Duathlon came the first of the Summer 10 events at my cycling club - Lincoln Wheelers. There are 13 events that make up the series and its my aim to complete at least 10 of them.  The first of the events took place at Bassingham on an OK evening weather wise with an Easterly 6 mph breeze.

It was a course that I had reservations about as I don't particular like either the layout or the road surface, but at a shortened distance of 9.64miles I was happy to give it a go and chalk off one of the required 9 races.

I got there nice and aerly and was rewarded by being rider no.1 for the course and the guinea pig for the evening. The course is a one loop affair with some hairpins and some left turns.

Even with the feeling of dread of the course that filled me I soon settled down into a steady rhythm and once down on the main road began to mellow a little and enjoy the ride. Even the surfuce on the main road didn't wind me up and I managed to navigate the drag up to Aubourn well enough. The bends from Aubourn back to Bassingham seemed to go on forever, however with a 24.08 finishing time I was happy enough overall !