The quest for sub 2hrs 30mins

The tale of two triathlons

Virgin London Tri (23 Sept 2012)
I was returning to the site of my first Triathlon experience six years ago and after a summer of longer events I wanted to beat my Olympic PB and try for under 2hrs30mins.

I was in the final wave of the day on the Sunday afternoon. The weather on the Saturday was lovely but the weather on Sunday was a different matter. It felt dark by the time we got to Excel with the rain lashing down.

We massed at 15:00 ready for the briefing and the start. There was a bit of a delay and then the news came......the swim is being cut to 750m...'bugger' all that training and no time...what's the point! It's no longer an Olympic distance...Then further delays and more news - the swim has been cancelled altogether. But that wasn't all, the bike and run had been cut in half too??? I understood the reason for the swim but not the rest of the race? Felt very much like there had never been enough time to complete the final wave. [Have now been offered a full refund.]

Finally we could (if we wanted) start when ever we felt like it. Having fought through the traffic in South and East London I wanted to do something. Fired off on the bike and went hard and felt like I was flying. It was really wet and quickly lost all feeling in my feet. Kept the power on for the whole of the single lap allowed (c18km). And then out on the run for two laps through a car park/industrial estate. The course was windy and crowded. The rage I had on the bike subsided and started to wonder why I was carrying on....

Didn't put my medal on and left pretty quickly. There was no timing to be seen and given I didn't start my watch I didn't even know what my form was like. Was sorely disappointed to not to have had a chance to go sub 2:30 and sacrificed so much just prior to the arrival of my first child.

By Wednesday I had cracked and signed up for another dig at the time in the USN Dorney Lake Tri on following Sunday. In the mean time London Tri had produced times for my wave and pleasingly I had finished 3rd in my wave (of 51). 3rd in both the bike and the run. This was both a surprise and encouraging especially the bike...finally making some headway.

USN Dorney Lake Olympic Tri (30 Sept 2012)

Alarm at 5:30, with Em deciding to come too :-). The due date is 1 Oct (the next day)...

Was all set for the start at 08:30 and this time it looked calm and the swim was on. But it was cold, I was shivering in the water by the start of the race. It was time to see whether the improvements I feel I have made in the pool can translate to a race. Felt better than previous swims this summer, no burning in the arms and shoulders and occasionally got some rhythm together.

However, I was out of the water in 33mins, when what I wanted was to get as close to 30mins as I could. Well appears 33 is as close as I can.....apart from the 32mins 6 years ago....

Was out on the bike and hoping for a good time, even though in the briefing they noted that it was c2km long (Garmin had it at 3) as the stands had still to be removed so couldn't make our way back down the island as usual. I knew by the end of the first lap it wasn't going to happen. The calm conditions had gone and the wind was howling (well it felt like that to me...). But what made it worse was that normally at Dorney if there is wind (which there normally is) then you battle into it one way and then it pushes you all the way back down the other side. However, the back road was more protected on the way back and there was no help from the wind, so it was just 8 laps of battling with the wind. [Having looked at the times back at the ranch it looks like I just didn't have it today, felt like such hard work compared to the week before in what were also bad conditions, which felt easy...]

Spent the laps trying to think of reasons to keep pushing. A PB wasn't going to be one of them. Em cheering every lap was certainly a big one and I kept pushing to make sure her commitment to supporting wasn't completely wasted. [My Dad was also there supporting and thanks again for all the great photos taken]. Then I heard a "Go Tri London" and it felt like a Wed morning in RP as Darren came flying past. Right, now I need to keep pushing, there is face to save. But would my effort on the bike (it felt like I was working hard even if the speed and time didn't suggest the same) hinder my effort on the run - still had the aim of a sub 40min 10km.

Finished the bike in 1hr20mins (which I am still disappointed with) and tried to get my trainers onto completely numb feet. The numbness had got into my ankles too. Struggled with my trainers (will need to consider this for the future the Nike Free V3s are not suited to quick transitions).

Out on the run and felt like running on stumps but was 'off and running'. Too quickly for my liking I was overtaken, but it was Darren. I had at one point on the bike thought about using him to try and pace my run - I had once placed 10th in the City Square Mile Run (5km) by tracking a mate who was far better than me and finished 2nd, but it pushed me to the limit. But it was too early and I wasn't warmed into it enough....oh and he went by far too fast for me ;-)

Km's ticking by at 4min intervals and was feeling good as the warmth seeped back into my feet. Second lap and started to tire but kept pushing, remembered the AxTri and how if you keep going good things can happen. Fought off a stitch on the way back in on the second lap but picked up the pace anyway. A final flourish as someone came past and we sprinted to the line....38:59. So had achieved my final aim of a sub 40min 10km for a new PB.

But still smarting, sacrificed a whole lot to try and get sub 2:30 and failed again. Disappointed that still not seeing improvement in the bike or the swim. Feel I am in the pool but need to keep that going and try and get it into the open water too (2 big weaves today won't have helped...).

Looking at the times a bit more my % rankings from last year here (HSBC) 72th/55th/18th but this morning they were 75th (normal), 30th %'ile (much better), 8th %'ile (again much better). So looking at the result by placing shows a better result than comparing to the time I wanted. Will need to think about why the bike felt so good last week and so hard today...

So that's it for the Tri season, now time for the Rugby season, oh and fatherhood. So will play it by ear but hope to keep working on the swim and bike over the winter. Another enjoyable tri season, some great events, just want some better times for next year.

Times:
USN Dorney Lake
Swim 33:10 (238th/320)
T1 02:14
Bike 01:20:04 (97th)
T2 01:42
Run 38:58 (25th)
Total 02:36:09 (86/320)

London Tri
Bike 32:08 (3/51)
T2 02:26
Run 21:12 (3/51)
Total 55:46 (3/51)

Aurland Extreme Triathlon (AXTri)

Short Report
AXTRI Results
Total: 08:58:44 (Overall 96/176)
Swim: 00:40:34 (139/176)
T1: 00:06:51
Cycle: 05:05:16 (106/176)
T2: 00:03:22
Run: 03:02:42 (69/176)

Long Report
Flew into Oslo on the Thursday afternoon and was met at the train station by the Yak (Jonas) and old friend from Nepal, 2001. Having not seen him for a while it would be rude not to sample a few Norwegian beers....not ideal prep but more enjoyable ;-)

Early train the next morning to Flam, arriving in early afternoon. Flam basically has a station, some souvenir shops, a coop and a pub. Checked into the YHA and built my bike.

View down the Fjord from Flam. Aurlandsvagen on RHS. You climb up the hill in the sun.

Had an eventful cycle down to Aurlandsvagen in the late afternoon when I ended up in a tunnel having missed the cycle path that bypassed it. Won't be doing that again!

Registered and then listened to the briefing before cycling back (c9km). Still wondering why I am in the second group of five. Haven't they seen me swim?!?!

Up at 6 (9am start) and its raining...brilliant! When I leave it's not as bad as it looked but still... Dump my T2 and finisher bag in the appropriate van and sort my bike before testing the water...yup cold, although in the actual swim didn't really notice it.

Swim
I line up kind of in my colour group but try to drift backwards. Hooter goes and all c200 of us jump down and run to the water and fight to get out of the opening. As I normally start further back this was the closest to the washing machine I have been. It's not rugby but there is a fair bit of contact. Actually got into a rhythm a lot quicker that the week before and was quite happy with my swim. Even drafted someone with blue swim socks for a bit (first time for everything). Out of the water in 40mins and on with the bike clothes I have chosen - gillet and arm warmers. Hoping they do the business, it had brightened when deciding but started raining half way through the swim...doh!


The start line

Bike They weren't joking when they said its straight up. You mount your bike, up a very slight incline turn left and begin 1.5hrs of 8% climbing up to 1320m.

Me and my 28 got to know each other quite well as I sat in it almost all the way up cadence at 60 just grinding it out. Went through several layers of cloud and some great views back down to the fjord. Higher = colder and when heading across the plateau it was cold and the same on the descent the other side. Said good bye to feeling in my feet on the way up, was only reacquainted after 3-4km on the run.

Overall my clothing choice worked... Just. The arm warmers came up and down as required and were much better than the others struggling on an off with their wind/rain jackets. All in all I didn't stop, save to grab a water bottle - more for a new water bottle than the contents.

The descents were tricky I.e. hurtling down hill with numb fingers at c50km an hr in the fog/mist on wet non closed single lane roads with hairpins and big drop offs... When I say tricky I mean fun ;-)

After the second descent there was a flat 6km spin to T2. I kept pushing as I was close to 5hrs and if I could manage a 3 hr run I could duck under 9. My aim had been to get below ten and as close to 9 as possible. So on the flat I copied my images of David Millar trying to time trial wins on the TDF as in I was in the aero position with arms hanging over the handles bars pushing all the way.

T2 was a comedy of errors of albeit minor comedy ones. The guy with the microphone came up and said 'here we have Tim Cook leaving', I responded with bye and started to leave only I wasn't ready to leave. Nearly left transition without tying my laces and then did leave transition with my helmet still on. Luckily someone took it or me.

Run
First 6km is flat and on the road, with a few tunnels thrown in which test you sense of balance running in the dark.

After 6km you were off road and started to climb. Overall the path was clear but quite rocky and wet so you had to watch your footing. Was clicking through the kms and picking up places. Had one guy ahead I couldn't quite catch. They have a food station after c8km and it was after this that I started to notice I was tiring. I had been eating well and using the camelbak. But took another gel to make sure. Was also trying to work out if I was on track and trying to remember the elevation chart. It wasn't all up but I needed to cover the first half a lot quicker than the second.

Walking up the steep bits and running the flat and downhill sections. But in the second half my feet weren't as quick and were getting heavier. After 16km or so I got overtaken... The cheek! He was flying, and I just couldn't match the feet work anymore.

At 17 my nemesis appeared ahead, he had broken so I took him - :-). Then two more came passed. I now needed to complete 6km in 45 mins. But I could hold the times. I didn't let the second pass for almost a km as I pushed and pushed but in the end I wasn't light enough on my feet. He shouted some encouragement as I let him past. You could tell they were gunning for sub 9.

4km in 28, 3 km in 20, 2 in 11, it was over. I was going to come in just over 9. I kept pushing as it was levelling out and there were still people to catch. I thought it could be on if all flat at 2km but then an incline you had to scale....all over. 1km in 5? Hadn't done that since I left the road... Keep going never the less. Over the bridge and towards the settlement. Some guy comes running the other way shouting in Norwegian. I say I don't understand, but I think I do....9hrs is still on?? The last km is short...sprinting now, well as much as I can and round the corner can see the finish... Boom I can still make it....after much of the day calculating how close to 9 i was going to get and then trying to will reasons to keep pushing or push harder to try and make it, i almost got emotional when i saw i could still get in under 9. But i was saved by the Robotic nature of the MOBOT and i Crossed the finish line doing said MOBOT in 8:58:44. The blue sub 9 hr shirt is mine. No longer matters if it was 8:01 or 8:59 ;-)

No support for this event so lacking in the old photos but here is a slide show from one of the organisers that gives you a feel for last Saturday http://www.flickr.com/photos/kjell_eirik/sets/72157631140856086/show/
Tough event, would be amazing in good weather. Only gripe was the minibuses back down...not enough of them. Had to get a public bus back and then joy of joys cycle all my kit back to Flam in the pissing rain. Still after packing my bike and having a shower I made it to the pub :-)

We've had a TriLondoner at the first two years of this event. Who is doing it next year?

Wensleydale Full Cheese Triathlon

Short Report:

Swim + T1 45m (68/69)

Bike 2:51 (43/69)

T2 2:32

Run 1:48 (20/69)
Total 5:27 31st

Take-aways: Still not learning my lessons... Rubbish swimmer, average on a bike and better than average on the run. Having said that I think my bike is getting better at least on the flat....luckily the AxTri next weekend is flat, no? As for the swimming this could be the kick up the backside to actually do something about it.....well we'll see... Being at the back gives me more people to overtake...;-)

Long Report:
I simply had to do this Tri, been on holiday to West Burton over 30 times and feels like I grew up in the area. Added spice from the fact I know the hills (though never cycled them) and had nearly drowned in SemerWater as a kid.

Drove the cycle course the day before to remind myself of what I had signed up for and to try out the 11-28 cassette to check it was sufficient - it was...just

A very relaxed start to the day as the start was not until 10. Racked my bike in T1 and gave my bag for T2 to Em, she was going to drop it by on her way to support on the bike leg - I like the more relaxed approach (aka less anal).

Water was surprisingly warm, still i was trying out my swim socks ahead of the AxTri the following Saturday. We were off on a supposed 2km swim. It must have been short or otherwise I have got much better at swimming and the standard of the field was equally good?!?! Bad swim overall, took too much water in, couldn't get a rhythm, felt like was fighting the wetsuit. In the end I found a rhythm of sorts and was surprised to be out in 40mins.

I was all over the place in T1, shaky dizzy, and took c5mins....ridiculous. Shoved some food down and jumped on my bike. Ok, right, check you're in the right gear as you turn out of transition over a small bridge and straight up a 25% incline! Lovely stuff, that got the hr flying...

The cycle was awesome, loved it but it was also very tough. On way over the first top was wishing I had a compact. Views were great and the descents were 'entertaining'...my forearms were burning from holding the brakes on so tight.

Down into Swaledale and a chance for some food. When you are either out of the saddle on the way up or gripping your brakes for dear life, eating is hard to do.

Up over the buttertubs and my first of many cheers. There were my mum dad and Em. Em even ran alongside cheering as I struggled to the top. At 7 months pregnant this was slightly embarrassing ;-).

By the end of the cycle had passed my support crew another 5 times. It was great for me and very amusing for the other cyclist just ahead of me wondering who the crazy pregnant woman was appearing all along the course...

Was looking forward to the descent into Hawes and like Emma was annoyed with the massive head wind. Still made it back into T2 and had picked up a few positions along the way. It is one of the few races whereby it was actually a race ie everyone you overtook was in your wave and meant you were rising up the rankings. This was to help when I was out in the run.

Another slow transition and then I went off firing and could see people to hunt down. Anyone who has ever walked/trekked/mountaineered with me know that I subconsciously pick up the pace when there is someone ahead of me - even do it on the streets of London.

Tom was just ahead of me in t2 so was off after him too ;-). Reached the hill and could hear Emma saying to me 'you can run it all, some people walk it too....' so I didn't want to walk any of it. But I did, on the steeper bits early on when I was going too hard. I'd catch someone and then have to walk for 30 secs before running on. I did use these fast walking moments to take on gel and water which thinking about it was a good plan.

Two TriLondon kits in one photo

Made it to the top in 1hr and turned straight around and nearly fell over te marshall's collie that got under my feet. I had seen some people on the way down when I was nearing the top. So the question would it be so easy to catch people on the way down. I went hard most of the way down and picked up quite a few more places. Back on the flat I followed some guy onto the wrong track and then had to jump off a stone wall to correct this, nicely nose diving into a patch of nettles and thistles - nicely done Tim. I then had to catch the girl that had given me the shout. Couldn't see anyone else ahead so just maintained pace to cruise across the line in 5:26. My run was 20th and had made my way up to 31st so was happy with that.

Also think my transitioning to front foot running after my ironman a year ago helped. You are using the front of your feet anyway on the way up and you need quick feet on the way down to descend at pace. The path was very rocky/slabby so the lack of cushioning in my sportivas meant felt uncomfortable at times, like running on the road.

Overall a great event, awesome scenery and the fact that it was like a home tri, added to the awesome support meant this goes down as my favourite tri so far.

The fish and chips in Hawes also go down as the best I have ever had too. The pub crawl back down the valley was interesting. particularly the Victoria Arms. Had been warned about this pub so many times over the years that I just had to try it. They weren't wrong 'interesting' to say the least....

http://www.facebook.com/media/set/?set=a.10151707255649240.468371.806724239&type=1&l=85f06bc620

Now for the AxTri, any thoughts on the best way to prep and recover in 5 days?

Artemis Great Kindrochit Quadrathlon

Short Report
Swim: 30 mins (1.5km)
Mountain Run/Walk: 5hrs48mins (26km / 2500m of ascent/descent)
Kayak: 1hr36mins (11km)
Cycle: 2hr13mins (54km)
Total: 10hr17mins
Position: 4th team of 118 / 7th individual of 235

Long Report
Scotland is a long way to drive so we set off on the Thursday night after work and drove up to a Travel Lodge on the M6 just south of the Lake District. This meant only a 3-4hr drive on the Friday morning and we were in Killin for lunch. Lovely fish and chips and onion rings in Smiddys.

Spent a bit of time packing the various bags needed for the different stages, had a snooze and then met Justin for dinner at the Falls of Dochart Inn. We then drove down the loch for the safety briefing and gear check. We both passed the navigation check and had all the required gear so we handed across the bags for T1 and T2 and picked up our numbers 1 and 2 (best do those numbers proud), before turning in for the night.

Alarm at 4 am and wolfed down two bagels with peanut butter and jam and a nutrigrain bar before returning to bed. The alarm went off again at 5:30. Quick dress, organise and we were off at 6am for the quick drive to Kindrochit. Helped Justin pump his tyres on his overkill Cevello P3 - by some distance the best bike in transition.

Went to the warm-up tent to don my wetsuit and engage in by far the most warming up I had ever done. Unfortunately Justin informed me that his back had popped when putting on his wetsuit......how would this impact us only time would tell.

We were lead down to the loch by a Piper (and also across the loch too). We were off at just after 7 and I was surprised to see that not many people were in front of me. Comparing this to every triathlon I had ever taken part in confused me. But for some reason it took a few more strokes before I took a proper look around and worked out that everyone else barring me a couple of others were heading across the loch to the west of us. I readjusted slightly and headed for the tent on the far shore.

Swim took 30 mins and was long enough as my hands and feet were getting cold by the end. Into T1 and Justin was already there, so while I changed he went to the medics to get some codeine for his back....things were not looking so good.

We unfurled our poles .... walking poles..... and were off up the first Munro. The going was tough but it always is with Munro'ing. You need to on average climb 900+ metres and it's more often than not....a straight up slog.

We made it to the top of the first one and took a couple of photos before starting the fun bit. Running down! We ran everything that was flat or down and pushed hard up any slopes.

Munro 2 came fast after the first after another slog up. Justin was suffering with his back on the downs and was slowing up. We scrambled up An Stuc (Munro 3) and checked in again. I put some duct tape on my heal that was heating up. We stopped shortly afterwards to try to find some pain killers but to no avail. Soon after on the way up Ben Lawers we got some of some fellow competitors. However, when we got to the top of the 4th Munro, Justin called it quits. His back was causing him a lot of pain on the downs and he couldn't move comfortably.

I asked if I was able to carry on solo, and was told yes. In fact I was looked at oddly for asking the question. They were going to radio down to the lochside to enquire about a single kayak. I sure as hell wasn't going to kayak a double one all the way up the lake. 3 more munros to go and I went off hard. I caught the two brothers and stuck with them for a short while before pushing on. Hit munro 5, checked in and just ran straight on down to the col before punching up to number 6. Between 6 and 7 was the big descent down to the reservoir. In the briefing they described the fact that the runners would just go straight over the top and down, rather than using the path. So as I was running I did just that and cut cross the heather and straight down. Poles flying to ensure I didn't fall and ran down to the reservoir.

Quick stop at the check-in refilled on High 5 and a banana and ran out of the tent passed and official telling me to join up with someone. I pushed across the damn and up the last munro. Caught up a couple of fell runners we had spoken to earlier and over took a load more people. Felt a bit weak towards the top so stopped at the top and took on some more food and a lot of scottish tablet. So 2500m climbed and now it was all down hill (c900m to lochside). After the initial steep descent i was off and firing. As far as I knew this could be the end of my race. I didn't know if there was a single kayak or if they would let me continue.

Ran all the way down and arrived at T3 to lots of applause and to Em, which was really nice. She told me they had a single kayak and that she had convinced them that I had lots of paddling experience. Nice work.

A quick repack of the bag and on with the life jacket and spray deck and I was into the kayak. All i wanted to do was to hold the paddle correctly so that they wouldn't haul me out. I managed that and was away. It was a lovely paddle along the northern side of the lock to bikini beach and then crossing the loch back to Kindrochit. I over took two double kayaks and was maintaining a good rythm and cadence.

Arrived into the beach to more applause and Em and Justin both cheering me on. They both helped me in T3 (far more friendly than many a triathlon). I was then out on the 54km bike around the loch. Hit a hill and ran out of gears instantly. I had nothing in my legs. All the down hills had ruined my quads and they had nothing to give. The road on the south side of the loch was really bad and a tight single lane. But once into Killin the road improved and I could use the TT bars. Which I did as I flew passed the fish and chip van - another optional feed station. The north side of the lake was much faster going. I rolled into Kenmore and stopped for some water and a banana. Then turned to the home straight on the south side back to Kindrochit. Oh no more hills. I had nothing left, i was feeling ill, like i was going to throw up. Cadence was slowing, no more gears. Had to keep going, eventually realised I hadn't eaten enough so forced down and bar and things got a bit better. Struggling up what I thought was relatively low incline hill at 10km/hr, it was going to take ages to get home. A local shouted to say I was at the top and it was all down hill from there. All I could muster was a pathetic "please".

It was though and I was not much more than freewheeling now. But the kms were ticking by.....

Finally the farm and tents came into view and I cycled across the field, dumped the bike back in transition and ran to the finish line. Checked in one last time and I was done 10hr17mins. Em and Justin were there to congratulate me, but first I had to slice the melon with the claymore. It was only after that I was handed my result 7th of the 21 people home so far.....eh? But I set off in the second wave?? an hour after the first wave?? It then turned out I wasn't the 7th team home but the 7th person home and therefore the 4th team home....so 4th!!! Awesome!

Shower and then a massage and a whole chicken to celebrate before heading back to Killing with Em for dinner.

A great event. The scenery is fantastic, the event is super well organised and really friendly. There are loads of people doing it for fun and some trying to go hard. But as it also raises a lot or money for charity so lends a different feel to the whole event. I thoroughly recommend it and would be happy to do it again.

I found that I actually pushed myself harder than in my ironman last year (and my avg HR backed that up). Loved the off road running, the added discipline and the variety. I also like coming higher up the field...... I reckon that fell running and adventure racing could be the way forward! And the secret, definitely the week mountaineering a fortnight before....see previous post.

photos:

http://www.facebook.com/media/set/?set=a.10150914920891619.400330.677106618&type=3&l=4334ec5e15

Spaghetti Tour June 2012

So off to Zermatt for a spot of mountaineering. Plan is to head up the Klien Matterhorn cable car and then via 4/5 mountain huts traverse along the Swiss Italian border climbing a few 4000m peaks including the top of Monte Rosa (second highest in Europe).

http://www3.snapfish.co.uk/snapfishuk/thumbnailshare/AlbumID=7039763006/a=121762435_121762435/otsc=SHR/otsi=SALBlink/COBRAND_NAME=snapfishuk/


Day 1: London to Zermatt
The trip doesn't start so well as while I set the time of my alarm I didn't turn it on.... Randomly woke in a panic at the same time as I was supposed to be leaving the house (thank ____). This starts mass swearing and running around akin to the start of Four Weddings. 2.5hrs til flight takes off...move Move MOVE!


Rushed to heathrow and in the end was there with time to spare even with a ten minute wait for a tube. Panini, water, coffee, headphones, books, high factor sun screen....found Jamie and relax, I'm on my way and on holiday!


Now for some come down chill out house on the flight....will soon be breathing mountain air and be able to see snow, ice and soaring peaks.


Easy (although expensive) train journey to Zermatt. Sun was beating down as we cruised around lake Geneva. Found the hostel and dumped bags before we walk around and grab some supplies. Returning to the hostel we spent a few hrs packing and playing with the rope before some quick food and bed.


Day 2: Zermatt to Val d'ayas hut (Breithorn West and Central)
Leisurely start at 7. Some breakfast and then the 5 min walk to the cable car. We the proceeded to gain over 2000m while sitting down, which was excellent. At the top of the Klien Matterhorn at c3900 we put our crampons on and roped up. Hopefully we get quicker as it took nearly 30 mins.


Then out onto the glacier. We turned left and. Followed the tracks and rope teams ahead of us up to the west summit (4165m) dropped down a fairly exposed knife edge ridge to the col and then climbed up to breithorn central (4160m). We returned to the col and then dropped down to the plateau. Taking a slightly steeper route than back to the breithorn pass. Not sure it helped as the snow was slushy and we were sinking a lot. That's what happens with a late start of c10am....


We rejoined the main route and then turned right to head down to the Val d'Ayas hut. Unfortunately we turned too early and the decent was too steep, with wet slushy snow and ceracs beneath. So back up to the proper route to the hut - could have done without that extra work. Dropped down to the hut along the correct route arriving at c15:50 so a total of c6hrs. Today was supposed to be an easy day but was harder than expected. Both Jamie and I are blaming it on the altitude. Feel like I will sleep well tonight, hoping the altitude is overcome by the tiredness.


Planning an easier day tomorrow c6 hrs again but over less distance but involving more climbing and rope work. So aim to take it slowly and practice.


Several lemon teas and lots of water to rehydrate. Repacked our bag taking out all the stuff we can leave in the hut. Have a four bed dorm with two Belgian guys. 3 course meal of pasta, roast beef and then some form of pudding and it's time for bed 9pm. Breaky from 4, gets light at 5.30.


Day 3: Pollux 4091m
The belgian's alarm went off at 4 so we got up at c4:15. Downstairs for breakfast of bread and chocolate spread/honey/jam etc and coffee. Brit of faffing around and we were ready to go. The weather was not as anticipated, clouds snow/rain and warm. A few people were hanging back and or changing plans.


Our plan was still good so we set off at 6. Over took a large group on way up and the turned left to skirt under the south west ridge. The snow was shit and had barely frozen let alone consolidated. So we were puncturing the surface and sinking to knees or deeper. We started the climb at 7 turning right and punching up a coulouir for 70/80 m. We then jumped onto the ridge and picked our way amongst the rock with a few swimming exercises in the shite snow. We gained the ridge again and found the chains (ropes). We pitched it in two, putting a few runners in on the way. 2nd belay above choke strong was a bit weak positioning wise but Jamie didn't slip... Popped out by a statue of virgin Mary and baby Jesus. Snow was firing in now and hands were cold after pulling on the wet ice laden rope. Brief snow climb and we were at the top 4092m PD+.


Returned to the statue and decided to down climb as opposed to ab'ing. Lowered Jamie and then unclipped and descended with maximum use of the rope. Bit of skirting around the rocks an we found the coulouir and descended the snow slop to the bottom.


Dropped back down to the hut total time 5:30mins. Went into the hut to find out england had lost to Italy on penalties the previous night. Now time for relaxing for rest of day.


Hoping weather better for tomorrow ie clearer and colder. Big toes are sore now as if I have pummelled them hope they hold up.


Sun came out in the afternoon so after a quick snooze after we came back all the wet gear went out in the sun to dry. Lunch of salami and cheese on bread and then an afternoon of reading and planning the next few days followed.


Just used the huts wifi to Skype message Em, which was awesome, missing you xx


Day 4: Val d'Ayas Hut to Quintino Sella Hut - Castor (4223m)
Up at 4:45, raining! Brilliant! Get ready slowly and have breakfast before heading out. Finally on move at 6:30. Nelson and Ignace, are just ahead of us and intending on doing the same route. No one else has left the hut...


Punch up towards the plateau and can't see much. Nelson has been breaking trail which was nice of him. We catch them and they are a bit concerned about the wind and the ridge at the top. Still can't see much. We are now heading up the north west flank a big snow slope. Nelson asks if we mind breaking trail to make the steps bigger for Ignace. Sure, we wind our way up the slope mainly through rubbish snow but some hardish ice too. Reach a ridge to our right and follow to the top. Dig out some snow buckets to get out of wind and have some food and marsh tea. The boys follow on up an we have cracked it. Now for a bit of a ridge traverse before dropping down to the hut. We are at the top in 2:20.


The ridge is pretty airy but good fun. Few undulations before we start turning up and NE. We need to find the south exit off the ridge but can't see much and no-one has yet come up from Quintino to show the route. We confer with the map and compass and get right to the edge in a hope to see something I spot what looks like a ridge and it agrees with the map so we descend into the unknown hoping we don't have to come back up. Soon becomes obvious that it is correct. It's an easy route down. We pass 3 Spanish guys on the way up and we are down at the hut by 10:40.... Smashed the timescales. Now we have almost a day to kill and funnily enough our bunks are directly above the Belgians again...


Spent most of day planning routes. Looked up the weather and looked rubbish so trying to plan outs. Had a snooze after lunch of salami and cheese. Then played board game and read and talked. Had a few beers too.


Got talking to an English guy and his guide during dinner and he reckoned that the weather was looking good again, excellent, because was looking at the route and really want to do it an all the tops but mainly stay in the huts.


Breakfast not til 5 so lie in tomorrow. Skype messaged Em and the alien again, so cool that the huts have wifi :-)


Day 5: Quintino Sella Hut to Gnefetti Hut - Traverse of Liskamm (4479m and 4527m) AD
Up at 5 and weather was clear. It had been a clear night when I went to the loo and got great vis of the Aosta Valley.


We were last to leave as usual but started to catch people up. But they all turned right and we were going straight on?? Nelson and Ignace were attempting the same route so we all went up together. We got back up to the col between Castor and Lyskamm and turned right and started heading up. I continued to lead but was shagged by one point so Nelson took over and made some nice steps up to the ridge and then up to the west summit. Lots of congratulations and then we were on with the traverse. But it looked spicey to say the least. Razor edge ridge with very steep and long drops and lots of rock to negotiate. To add to this there was so much snow up there. Half way cross the towers Nelson turned back, it was too much for Ignace (it was borderline too much for us too but going back seemed as bad as going on). So continued to lead the towers. It was super sketchy. We broke the back of it then traversed under another set of towers. (I hate traversing on really steep ground!). Bit more traversing on the north side of the ridge, back over to south side and it opened up. Rest stop before the final push and we were up the east summit. Now to get down.


Jesus this Is steep. Too much snow to get out in south ridge so had to continue the traverse. There was so much snow, we crept along and just below the razor sharp ridge. Moving from north to south and back again. Constantly trying not to slide down the c1000m drop. Whilst also being concerned about cornices and avalanches. Twice/three cornices fell off as we skirted past them. Where were all the tracks where were all the other people. Presumably elsewhere as there was too much snow!!!


The ridge went on forever, finally we managed to get on top of it but the snow was so sticky that needed to stop the balling to retain grip every step. Jamie did an amazing job on the way down. Great effort. Finally we found a slope that didn't end in a crevasse and dropped down into the bowl. All we need to do now is cross the bowl avoiding crevasses and we were home and dry. Here was where all the snow was our friend! Made it to the Gnifetti hut at 15:10 making it a 8:40 day. We are smashed (mainly mentally - the moves themselves were not that difficult it was the consequences of getting it wrong that puts the pressure on)and thankful that the weather was so good as it would have been sooooo bad if the weather had turned. Glad to be down as looking forward to seeing Em and my little girl when she comes alone. Priority number one make it home safe. Today was on the edge....


We were both smashed so decided on a quieter day the next day. So we decided to stick to our plan to traverse the 4 summits to the Margherita Hut. Is that quieter...???


Dinner was interesting, proper cutlery and plates and helpings of soup, pasta, chicken and veg to divide between the table. The ibex also kept things interesting.


Day 6 Traverse of tops to Margherita Hut (4554m)


This route was a PD and would take in Corno Nero, Ludwigshohe, Parrotspitz and finish on Signalkuppe (where the hut was built on top of).


We set alarm for 4:20, got up at half past and were on the road at 6. The weather was perfect with some cloud in the valley but up where we were was cloudless. With the sun not up yet the snow was hard and we slogged our way up for over an hour to the start of our first proper climb before the sun struck and the snow would begin to soften.


A quick blast up to the summit of Corno Nero ridge a few photos and down again. Didn't touch the statue as there were c8 people there already.


Down and then up the next one, bit of a zig zag and a a quick ridge to the top. Photos and back down the same way again before the rest arrived. Ludwigshohe done.


Quick pad across the col and more zigzags and another ridge to the top of Parrotspitz. This time we continued on over and down. Some fantastic views from the top back to Liskamm and over to our destination the Margherita hut.


We descended to the col and started the long trudge up to the hut. Tried to think of it as a summit rather than a hut but was still a trudge. We arrived at the hut at c11:30. More hut time. The weather was still good so our stuff stayed outside to dry.


The hut stands at over 4500m so tried to drink lots of water but we still got headaches. We decided to just descend the next day and not take on any more peaks. Starting to get a bit worn down and hoping for some sleep tonight. Unfortunately that didn't happen, bad sleeping, can't breath cold is really causing problems. Although on the plus side means I can't smell how bad we smell after no showers or changes in the last 5 days.


Ben (the english guy) and Stephan (his guide) were in the hut so we spoke to then a fair bit.

We also witness the amazing quote of "Are you the guys that crossed Liskamm yesterday? What were the conditions like, how was the route". We told him.....he didn't go....We also mentally high fived each other......


Day 7 - the descent


Woke late and had a leisurely breakfast and didn't leave until 7:20. After another rubbish nights sleep we were definitely just going down and not climbing.

The weather was a bit patchy to begin with but cleared as we went down the glacier. The descent took us down the Monte Rosa glacier down underneath Liskamm and then Castor, Pollux and the Briethorn to the Gornergrat Railway.

We made quick progress down to the Monte Rosa hut c2hr15min. Then struggled to find how to leave the hut. The cook's suggestion of just find your own way, lead to a 30 minute detour as we did just this, before backtracking to find the path we should have found. We did indeed find the path and luckliy so, as it had ladders and ropes to help the steep decent back to the glacier.

We got down to the glacier, now a dry glacier, so no rope or crampons and folllowed the flags through the crevasses. Using a birdge to negotaite the biggest. We then had ladders to regain the path on the far side and leave the glacier.

The track then meandered through alpine medow like flora and fauna up to the railway line. We couldn't help but turn every so often to look back at the mountains we had climbed and the massive glacier that we had descended and continued to flow (very very slowly) below us.

We made the station at 13:20 with only 15 mins to buy our tkts and wait for the next train to Zermatt. I took off my boots, they were done.

Back in Zermatt (in my socks) we bought some water and headed to the hostel for a shower. However, we found that the reception was shut for an further hour. So we snuck in and showered, but in order to not re-wear dirty clothes we had to wear what clean clothes we had carried with us. This meant for some very strange outfits - well mine anyway. This didn't stop us crossing the road to Bar55 and having a couple of relaxing beers whilst waiting for the reception to open. And then fingers crossed give us a room for the night.

Turned out they did have a room (6 beds) so we took it for two nights, unpacked and repacked our bags and headed out to get some food. It was nearly six and we hadn't had lunch yet. Off to the Brown Cow we went. Sat at one of the high tables in the front and ordered the first jug. 4 jusgs later and two brugers later we were calling it quits. We had been joined during the evening by Ben (3 times) and Stephan (once).

It was a nice way to round off the trip

Day 8 - Chilled in Zermatt, bought flip flops, searched for good coffee (failed), watch the prologue of the Tour, ate in the Brown Cow again (watching Andy Murray) and had a night cap in Bar55.

Day 9 - Returned home

Matterhorn from Zermatt

Jamie on his bunk in the Ayas hut

the view from our beds (Ayas Hut)

The dinning area

my bed

Toshiba Windsor Tri - June 2012

Short Report:
Run (1km) - 00:03:56
T1 - 00:01:20
Bike (42km) - 01:13:05
T2 - 00:01:13
Run (10km) - 00:41:10
Total - 02:00:46
Position - Overall 147 / AG 25

Longer Report:
Heard that this event was a good one so signed up for it early in the year. Only 30mins drive from home so easy too, despite the need to register and rack the day before.

Sadly the excess rain we have had recently (are the hose pipe bands still on?) meant that the swim was cancelled and replaced with a 1km run, setting off in waves of 5 every 5 seconds. Though my 'relative' strengths in triathlons increase as the events go by and thus a duathlon would be better for me it just wasn't the same without the swim. I can go out for a cycle and a run, harder to involve the swim independtly...Having said that overall I like the event and given how easy it is I will certainly consider it again.

Since the swim was cancelled on Thursday I was considering how to handle the 1km sprint to T1? Do you go nuts or run at an easier 5 or 10km pace? In the end I thought of an interview from James Cracknell talking about his best GB time in the Marathon des sables. After being told to take it easy for the first two days ahead of the double marathon 3rd day he asked whether the first two days counted and were timed....in that case I will race them.... I took this into my start wave c7:40 in the morning. We were off, I paused for a second to ensure I wasn't caught in the funnel before the start matt and then went for it!

firing off the mark - a wee bit too fast as it turned out...

Truth be told I got a bit carried away as I sprinted off the line. I clocked my HR head north towards 200 and the 1km mark came through at 3:22 on my garmin. Had to slow up ever so slightly into T1 (00:03:56). Even with that extra effort I didn't even win my start group (of 5!) - ended up 6 in AG and 15 overall heading into T1....if only the race ended there.....

Off on the bike and I could still hear Cracknells comments in my head and tried to push harder on the bike than I had before. So aimed to keep my effort and heart rate high for the whole 42km. Managed to average 163bpm which I was happy with until I uploaded and realised that it had dropped off in the last 15 minutes. I did notice this slightly, was partly due to coming into town, but mainly due to not being able to physically or mentally maintain the effort....more fitness needed for London in September!

The ride was a nice ride and pretty flat, there was a fair bit of wind out there so stayed down on the bars as much as I could. Finished the bike in 01:13 - want to be down at 01:10 or below...

A very quick T2, well quicker than I feared as was using my Nike Free3's for the first time in a tri. Could this be the end for the old faithful pegasus? They slipped on far easier than I thought they would and I was off to face the hill that everyone mentioned. In addition I would see how running mid/fore foot striking would impact my run times if at all...

The hill wasn't too bad as you hit it almost straight out of T2 (what was all the complaining about?) - although to be fair it got harder each lap and on the third lap I could have done without it. The 10km run was a three lap kind of star/cross shaped out and back. The bridge over the thames, cobbled roads, bunting, castle and crowds made it an enjoyable run. Add in Em and my Dad cheering me on and it was good. Kms were slipping by at c4min/km, some under but more just over and I felt that i couldn't push much harder. Was good that I didn't as got it hard for the last 3 ks. But the forefoot striking / quick cadence and light feet, was working well and was constantly over taking people - which was nice after Mallorca, no getting overtaken by every man and his dog this time...

Coming down was easier than going up the hill

Was overtaken by one guy and considered going with him for a nano second before I realised how fast he was going i.e. rapidly, i put it down to the extra long legs...

Picked up the pace for the last k as I had a 6 yr old PB (London Tri 2006) in my sights. Garmin slipped through 10km at c40:20 (nice) and crossed the finish line (estimated 10.2km) in 41:10. Was please with c1min of my PB and a solid effort on the bike.

another medal to hang on the cupboard doors

More work to be done on the bike and on the swimming which I got away with today but was dissappointed to have done so. Could well be back to do this one properly.

Evans King of the Downs

Saw this event few weeks prior to the day and thought I am free so no excuses. After the lack of training for Mallorca I thought this would be a good event to tackle. Add to that the fact my bro and I had tried and failed to do the western loop several times due to poor navigation, mix in the lure of feed stations and arrows and I was sold.

Preparation went well the day before with a long drive to Bedford and back for Monkfest and then the UCS End of season dinner in Kensington. Still an early rise and hassle free drive south through London an I was there ahead of Matthew and Gregg.

We set off with Gregg's friends who after my initial fears turned out not to be part of Team GB but Team Great Booty...

Got caught chatting early doors and had to fight to catch the group back up. Catch them I did but at the bottom of Leigh Hill. Not a hill to start when your heart rate is already 170+

Found Gregg and Jeremy at the first aid station and then managed to stay with them the rest of the western loop.

The first 90km done and it was onto the second eastern loop. Was loving the cycling and adding another example of how much I enjoy cycling. The hills got harder and harder as I got more tired. Felt it go on 'the Wall' and then the next two (thankfully last two) were really hard. Thought I was going to have to push up Yorks Hill as people were falling off sideways and my cadence was down to 30. But the aid station and top came into view just in time....

After the last hill (Titsey Hill) was done I was glad of some gentle undulations and was happy to have something left to grind away the last 10-15km back to Gatwick.

Overall a great ride and lovely weather for it. Never knew Kent had such lovely vistas and that you could circumnavigate Surrey, Sussex and Kent covering 180km and 9000ft of ascent with barely a whiff of any major roads.

Thoroughly enjoyed it and would recommend. Aid stations were great and the free cap means I will stop wearing my old one that Em loves so much.

I also enjoyed the 3 Byron burgers I had later that evening :-)

7hrs23 in the saddle. 183km and 2342m of ascent covered. Leith Hill, Pitch Hill, Combe Bottom, Ranmore Common, Box Hill, Tulleys Farm Hill, Weir Wood Hill, Kidds Hill (aka The Wall), Yorks Hill and Titsey Hill all done. Just had three Byron Burgers to celebrate!

Mallorca Ironman 70.3 - 2012

Can no training make for a nicer tri experience?

Short report - not if you judge by the times
Swim (1.9km) - 00:45:37
T1 - 00:06:27
Bike (91km) - 03:06:06
T2 - 00:03:51
Run (21km) - 01:56:09
Total - 05:58:10

Long report
So had done very little training, lots of drinking and eating and thus was under cooked for the half ironman distance. But how hard could it be???

The overall event is excellent and very hassle free - highly recommend to anyone and everyone and seriously considering going back next year to do again properly. We hired an apartment a couple of hundred meters from the transition area in Alcudia. The run circled the apartments so the race could be watched from our patio and the pool area.

The proximity and weather made for a very relaxing Friday, building the bikes and then testing them out before listening to the race briefing.

Need to make a point here, this is the first Ironman branded event I have taken part in and thought it was excellent apart from the briefing. The briefing amounted to 2 mins of info and 50 mins of rules you must obey. No this no that, no helping anyone else and certainly none of encouraging your fellow competitors as this could be viewed as coaching - WTF get a life Ironman, they will be banning having fun next. I certainly spoke and encouraged fellow competitors - go on DQ me....in fact please do my time is embarassing ;-).

Gregg and I racked our bikes and then went for a warm up swim in the bay. This amounted to almost half of my swim training....

With no expectation of posting a good time I slept like a log and felt great going into the event. No nerves, well only just before the gun. I was wondering whether this was a new, genius way of approaching triathlons. Minimal training = minimal stress = more enjoyment?

Swim was an out and back in the flat water of the bay. Splashed round and managed to avoid getting too badly swum over when the next waves came by. The transition is long, and still managed to run passed my bike.

But found it and was off for the cycle. Time to see how the wednesday morning RP sessions sets one up for a 91km race over a big hill. The added difficulty was that there was a large glowing orb in the sky giving off a lot of heat. They call this the sun, apparently we get it in the UK sometimes....

I loved the cycle as this was the first time I had ever cycled this type of terrain or long hills. My new 11-28 cassette came handy (as did the tri bars on the flat - so there Mr Action Bikes "who puts an 11-28 on a bike with Tribars, I certainly wouldn't bike fit that"). The down hill was such good fun. Flying into corners and overtaking all the way down - loved it, the only scary bit was the number of people who clearly didn't grow up cycling and handling bikes.

Bike took just over three hrs and I had enjoyed it all. This no training could actually work.....

Out of T2 to a cheer from Em and the announcement that Gregg had c8 mins on me. Could I catch him? 1st km - 4mins, 2nd/3rd 4.30mins all was OK, but I knew.....


By the end of lap one I had the gap to 6, but I was toast and I knew it. I was now creeping over 5mins and couldn't stop it increasing. Legs were getting heavy, quads screaming at me. Bursts of energy everytime got some water from the aid stations - in that heat could have done with twice as many. By the end of the 2nd lap it was survival - Em didn't give me a time update this time, she thought it would be kinder not to........ 6min - kms....just wanted to take it home, I was counting the aid stations not to the end but as a way of saying 4 more walks before the end etc....

I eventually came in at 1hr56mins a massive 25mins slower than the last half ironman run I had done. And in total 53mins slower. So the time in retrospect was rubbish but up until the end of the first lap of the run it had been my most enjoyable triathlon so far (build up and race). But it ended up being the hardest one I had done....so far!

So Gregg and I had a few beers to celebrate finishing that night.

So to answer my question I haven't found a new training regime. At least not for a HIM. But it was a very enjoyable event and I would love to go back and give it a proper go.

Congrats Gregg for his 5:41 in his first HIM and to Amy Forshaw who we heard from our patio got second in her age group and is off to Vegas!