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!

Hever Castle Triathlon

Short Report
Swim:  00:36:00
T1: 00:02:43
Bike: 01:23:35
T2: 00:01:30
Run: 48:47
Overall: 02:52:37

Last Triathlon of the season and Em and I decided to make a weekend of it even if it was just south of London. Booked a lovely pub room (http://www.thewiremill.co.uk/) and headed down on the Friday night. Food, rooms, and setting were lovely - overlooking a lake.

Saturday morning and it was a reasonable rise to head to Hever for Em's Sprint Tri. The mists were down for the swim, giving it an atmospheric start. A great race from Em (11:26, 47:48, 20:04 = 01:23:59) meant 16th in her category and 25th female overall. Whilst cheering I also came to appreciate how hard it is to be a good supporter and be at the right place at the right time, shout words of encouragement and take good photos. So big kudos to Em and all those who have ever watched and supported me in a tri.

Unlike prep for a normal tri, we had a few drinks and fillet steak for dinner! Sunday was just going to be some exercise and I didn't want to take it too seriously. Having said that I set the alarm for 4am. Got up had some cereal, a bagel and a couple or croissants (provided by the pub) and was back in bed for 4.15. Alarm went off again at 6 to get to Hever. Given we had gone through everything the day before made it a lot easier this time round.

The mists were down again which made for a fantastic start to the swim, which starts from a beautiful ancient structure. Somehow I had managed to tick a box or click a time that meant I was in the first wave with the 'elite atheletes' . . .never been called that before . . . .and probably won't again when my time gets compared to the rest of that wave!

The water was freezing and the cold, weeds and washing machine start made for one of the more difficult swim starts I have had. The cold was making it hard to breath and the water was very muddy to begin with. I settled into a rhythm of sorts after a while, but I can't have had my wetsuit on properly as the burn in my left arm was far more than the right. The two lap out and back course meant that I could see the leaders swimming back the other side in the mists (very cool). The sun then burnt the mist off to leave a great view back to the castle. The second wave hard started now so there was added incentive on the second lap not to get caught by the leaders. Overall a very good swim in terms of memories and initial challenge. In terms of time, a very poor swim (c36mins).

Helped out of the water and off up to transition. Up a grassy knoll and bang I was down. . .damn it, did anyone see??. . .picked myself up and continued into transition.

The bike was a two lap hilly loop. This meant I couldn't get settled into a rhythm but did mean I constantly had new hills to push up which meant unlike other cycles, I felt like I was pushing hard for the whole race. The mantra was from Rob Brundish's report 'last race of the season, give it your all'  . . . difference being the guy I chased down on the bike was some random from Tunbridge Wells Tri club and not the leader.



Came in to T2 after c1hr23m on the bike and really felt like I had put a good effort in. A quick transition and off on to the run. I felt sluggish (potentially due to the bike, potentially last nights stellas) and got smashed as soon as I started (but then realised the guy must have been on of the leaders on his second lap). Problem with being in the first wave when they are on avg much better is that you have no-one to chase and when you do they are much stronger. My friend from TW Tri came past me towards the end of the first lap. I couldn't believe it. I had put in a massive effort to catch and then drop him on the bike and then here he is again! My run was not going well.



On to the second lap and I felt like I was getting back into the groove. The second wave were now on the course which meant people to sight, chase down and pass. I slowly reeled in my 'friend' and then pushed past. He latched on to me and I was unsure whether I had passed him too early. But in the end as I kept increasing my pace as the KMs passed I turned with 1.5km to go and he was long gone. Up the hill just before the end and wound up the pace on the grass and put in a big sprint to take a couple of people in the finish straight. Unfortunately I later found out the time stopped at the first mat and the second one with the arch was just for show . . . Doh. My slowest ever 10k at c48mins.

Overall a disappointing time, but I was satisfied with my level of effort and had a very good weekend all in. Back to the pub for a celebratory drink, a succesful weekend of races and in general and a successful end to my first proper season of Triathlon.

Thanks to the TriLondon cheerers on the course. Not usre who you were there with but thanks for the cheers (same goes to someone at Dorney Lake last week too).

HSBC HumanRace Olympic Tri - Dorney Lake

Short Report:
Swim 00:33:02
T1 00:01:55
Bike 01:15:09
T2 00:01:18
Run 00:42:46
Total 02:34:11

Long Report
I have been to Dorney Lake twice before and its a very flat course and the only issue it has is that there can be a substantial headwind blowing down the course. But while this hinders on one side of the lap, its aids on the way back.

This was supposed to be the big attempt at my first sub 2hr30mins Olympic Tri. I was supposed to be in prime condition 5 weeks after Challenge Copenhagen. Unfortunately, things had not gone according to early season planning.

1. I had done next to no exercise since the Ironman;
2. I had mainly been eating and was c6kgs heavier than going to Copenhagen;
3. I had managed to pick up a niggle in my knee getting up from my desk strangely;
4. My drinking had resumed to pre IM training levels and finally;
5. The weekend before was my Stag Do . . . . . . .

Given all of this I had written the event off and thus was just treating it as enforced exercise. As such I went out on Friday and Saturday night and declared myself available to play on Saturday, putting in my first contact of the season with 80mins playing at no.7 for the 3's.

Needless to say as I struggled to get my wetsuit on due to sore arms . . . I wasn't feeling it. My aim was already just to beat last time 02:37 and see how close to 02:30 I could get.

Eased my way into the swim (2 laps) and tried to push a bit harder on the second lap. The water felt quite cold (we were the first wave at 10am) and feet were pretty cold by the end. Still didn't get much drafting done, seems my time was putting be in between groups of swimmers. Though I did catch a group towards the end of the second. Sighting is easy as the bhoys are massive and easy to spot and the water pretty flat with little wind. Equally there are effectively lanes created by the mini-bhoys for the rowing lanes.

When I left the water at c33 mins I was happy to be c3 mins quicker than last year. But I had also hoped to go faster.

On to the bike (8 laps and thus a bit tedious). I fired off hard as usual with my HR up in the 170s, soon came down to the 160s a rate that I had easily held for a sprint 6 weeks ago. However, at the time and on analysis it dropped pretty constantly through the bike to the 140s. I would push every now and then and get it back to the 150s. But I either didn't have it physically or mentally to maintain the effort. Overall I am annoyed about my bike split. Since last year I have a new bike, aero wheels and bars and have put in a f**k load of hrs on the bike to come 2 mins slower. I know I listed my excuses at the top but I still thought I should be able to go better. . . . still lots of work on the bike needed.

To the run, having gone without socks my feet were like ice blocks. I couldn't feel them until over 5k in when they started to tingle. My HR was up in the 150s and 160s and I was going OK. I knew I wasn't going to go sub 40mins which I now needed for the sub 2h30m so I just kept going. My knee flared up on the first lap but then died down so I kept going. It hurt but not to the extent that I had to adjust my style etc. Legs felt heavy but expected them to. Beat last years time by 2 mins came into the finish with a new Oly PB (3mins quicker), but very dissappointed. I know I can go faster and I know there were reasons for not achieving it this time. But most of the reasons were down to a loss of focus and motivation after my A race and therefore I was annoyed at myself for not kicking on and taking full advantage of the massive effort I put in over the spring and summer. The level of which I may never repeat. Still a handy two and a half hours of exercise for a Sunday morning. rest of the afternoon spent cheering on the rest of my family who were competing in the sprints (brothers) and super sprints (Mum).

Last tri of the year next week at Hever Castle. Another Oly but with a hilly course I won't be challenging the 2hr30m, but rather enjoying the scenery. Main aim now is to get back on exercise, sort knee out and ensure I don't ballon for the forthcoming wedding and honeymoon.