Cowman - British Middle Distance Race Report‏

Short Report
Swim: 00:39:05
T1: 00:02:31
Cycle: 02:52:11
T2: 00:01:00
Run: 01:31:44
Total: 05:06:29

Long Report
Having done the TriGrandPrix HalfIM at the very same venue 6 weeks ago (Emberton Country Park) I was quite relaxed going into the event. Well actually it was more that I was not as nervous as doing a half IM for the first time (as last time was). I knew the routine, I knew the course (more on that later . . . ) and it was just training for the full IM in August. The only two issues causing pressure were 1) I had a PB to beat now and 2) this would be the first time I donned my TriLondon colours so wanted to do it proud.



It was an early 3 am start to drive up from London with only a few hrs sleep returning from an engagement do the night before - it was at a great place near Parsons Green (www.thebarossa.co.uk), food was great but probably not ideal pre-race food - more on this to follow as I may have secured a TriLondon discount. Arrived with much more time to spare from last time as I remembered the average speed section of the M1 and used the A5 option to skirt round this. Registered and got my 'free' HIGH5 energy box and full length zip cycle top. Awesome that had been on my list to buy, just need to ensure I keep the recent weight loss off because a medium cycle top is not a medium to normal people . . .

Swim:

There were loads more entrants than previously which meant lots more bodies to fend off for someone who doesn't strike out on their own at the front. Having "quite enjoyed" my previous swim here I tried to increase the intensity this time and pushed a wee bit harder. Nervous of striking the right balance, not being a strong swimmer I have seen my stroke disintegrate if pushed too hard! Therefore I was happy to exit the water with the commentator talking about 38mins. My actual time was just over 39 but still c4 minutes quicker than last time. Fumbled around in transition struggling to get the wetsuit off one foot and then put on cycle gloves with wet hands. MN ('Mental Note'): Work out way to carry and apply gloves on the bike.

Cycle:

Out on to the bike and went off aggressively, my watch was screaming at me too fast, too fast as I launched through a HR of 165. I knew I would settle so wasn't too concerned. This was emphasised by the fact I went screaming past a TriLondoner cheering them on, only to be over taken 1-2 mins later and never seeing them again. . . . . There was next to no wind this time which made it so much nicer than last time and with my aero bars and brand new aero water bottle I was excited to try out the new gadgets for an extended period. The cycle is two laps of c35km and one of c20km through the rolling countryside. 3/4 of the way round the first lap I started encountering my normal problem on a bike, not being able to maintain my HR. My watch was now calling me a lazy b*stard as it beeped as it dropped below 145. after 5-10mins of this I got fed-up and turned it on to silent and tried to keep pushing myself. My HR is fine on the hills but struggle to maintain the effort (HR wise) on the flatter sections. Round the second lap and was feeling better probably because I had taken it a bit easier without my watch shouting at me. Onto the third lap and I was working out my timing. Probably started this on my second lap but given my capacity for maths during exercise it takes a while. What I realised was that I was going much better than last time. And, AND if I could get into Transition at c3:35 replicating my run time from before I could be on for a sub 5 hr - something I hadn't even considered before. So back on went the watch and then spent the last 20km hammering it to stop the damn watch beeping at me. MN: loved the aero bottle, but carry less liquid and be willing to grab water from aid stations. I was over self sufficient, jettisoning at least 1L on the 2/3rd lap to reduce weight.


For the drafting comments. At one point I saw a massive group drafting along, I was shocked it was MASSIVE, but it didn't make sense as I was gaining on them - I'm just not that good - turned out to be a local cycle club out on an easy Sunday ride, which made be chuckle. Having said that apparently c10 people were DQ'd and c10 were given 2min penalties for drafting.

Run:

I came screaming in to T2 at c3.35 it was on! Grabbed my hat with all my stuff and dressed on the run, throwing my gloves and excess gels at my better half as I went passed - sorry Em, as apparently not all the gels were sealed properly - oops. After last time I had decided to stop for the loo, so as soon as we hit the fields I stopped. I knew I needed a good time but felt with a lighter and less painful bladder it would be better to stop. Most of the people I had overtaken in the first 1-2km came back and I had to go back passed them. I was running well and at what felt like a fast pace, given all the overtaking. Then disaster struck, having run the laps 4 times 6 weeks ago I knew them or I thought I did! So suddenly my plans fell apart in a few seconds of realisation half way through the lap . . . . why are we turning left and not going straight on? Damn we are including an extra section of field . . . . Damn it even more! Victor's garmin based claims of a short course were right! the course had been short last time! So in one small left turn I had my Half Marathon PB taken away from me (back to 1:35 from the fake 1:24) and no longer any chance of getting in under 5hrs. Damn it what to do now . . . . well carry on, obviously, but start the mental maths again to sort a new aim. For the first two laps I was half harbouring the 5hrs still, would need a ridiculous effort on the last lap etc but if I felt fresh enough would give it a nudge. Sadly I didn't and started to slow up on the 3rd lap HR consistently at c160 and starting to trip over 165 and start the beeping again. Carried on with a mouthful of water at each aid station and had half a gel on the 3rd lap. Gave a push on the 4th and was given the boost of the lead female coming up, so kept her a bay for as long as I could and then tracked her to the finishing coming in just behind. I was beat . . . . and nearly walked/staggered straight into the announcer.
 


Faster swim (c4mins), faster bike (19+mins), and a REAL PB on the half marathon of 1:31:44 (which it turns out was actually a quicker pace than 6 weeks previously on the short course). So at an overall 17mins better than 6 weeks ago, with the longer run I was well chuffed and loved the wearing of the team kit bringing on course banter even if I hadn't previously met the other TriLondoners.

Chatted to and saw a few other TriLondoners afterwards and some really good times being posted, but I will let them tell you about that.

GE Blenheim Triathlon - Sprint

Total: 01:21:35 (Position AG - 49, Overall 216)
Swim: 00:15:57 (Position Overall 1618)
T1: 00:03:23 (95)
Bike: 00:37:58 (356)
T2: 00:01:44 (749)
Run: 00:22:34 (97)


OK so this looks rubbish compared to Darren's (massive congrats I have no idea how one cycles that fast - I try not to even consider the swimming side of it) . . . . . still its all about PBs and like Darren I got a few here.


I have done this Sprint Tri a couple of times before (2008 & 2010) and so this year I was interested to see what some more focussed tri training and a new bike would do to my time. Secondary objective to beat the best time posted by members of my rugby club who have entered this is years gone past.


I was in the mixed start at 10:10 and got to see Tim Don and the rest of the elites whipping through T1 as I racked my bike next to my better half's. We arrived in good time and and therefore felt quite relaxed compared to frantic rushes in years gone by.


I decided that after enjoying the swim a few weeks ago in the HalfIM I was going to try a bit harder. I pushed from the start and was pleased to see that I was swimming right next to Emily for most of the first half and apparently just infront of her for the second half. We apparently got out of the water a few seconds apart but she slipped on the ramp and I was gone!. No chivarly here. . . . in my own defense I didn't know she was right behind me and considering grabbing my ankle for the last 300m as a bit of fun! Out of the water in a PB of c40secs in 15:57.


Then the 400m uphill run to T1, as usual I used this to gain back a good number of places and this time I even went for no socks to save a few more seconds. Up until that point I had been a drying feet and socks kind of triathlete. Out of T1 in 3:23 which turned out to be pretty fast and over all my transitions were a PB here by c1min, so thanks to the recent discussion on trying to be the best in transition . . . . I think this may be my potential relative strength . . .


Out onto the bike (with newly attached aerobar - fitted the day before). I certainly enjoyed using them but not convinced as to whether overall a positive on this day (having had no practice on them). Good on the flat and down hills but felt I was being less aggressive when trying to use them into the wind. Probably just need to get used to them a bit more. 3 laps of the course and back into transition but only 30secs quicker than last year. . . . I don't want to calculate the time and financial cost of those 30 secs! It was windy this year, that's my excuse and I am sticking to it. A slight fumble re-racking the bike as the aero bars got caught on the pink bag that we had positioned on the bar to help us find our bikes and out onto the run.

Caught a guy who had been kindly pacing me round the bike and forcing me to keep pushing within and few hundred meters and was away. Again passed lots of people - but no idea what wave etc but didn't get over taken. Started trying to push harder on the second lap and was winding in for a medium sprint to the line. I felt that I had pushed myself and didn't have too much left. But as I overtook a girl on the way in she started kicking for the line, so ended up in a full sprint finish to the line to ensure I won the mini battle, but this left me wondering if I had indeed pushed myself as hard as I could . . . still 22:34 a PB on the 5.4km run by nearly 2 mins.


So overall PB by 5m23secs, just over 2mins off the rugby time, and didn't get overtaken from exiting the water, so pleased with the late morning'w work, but plenty still to work on. I will certainly be pestering Darren as to how you get that good at cycling. Or maybe I could just go with a bit of EPO a la Lance ;-). My mrs also posted a PB (mainly due to the run) so we were both happy and satisfied with the sprint training we have been doing round Paddington Rec.

Finally saw Jenson Button, smashing up the run on the way back to transition. Then off to a local pub for a spot of celebratory lunch carefully selected from the good pub guide. An essential finish to all triathlons . . . in my mind anyway.

Tri Grand Prix UK Race Report‏

My first Tri longer than an Olympic, but I was treating it purely as a training exercise, a way of enforced training.

Only just got there on time after leaving maida vale at 5.10 with bike loaded (my mrs was doing the sprint). Very picturesque swim and small field. Two events a HalfIM and a Sprint Tri. Well organised and two free t-shirts to boot.

Enjoyed the swim...probably explains my time though - that and the fact my better half can spot me in the water from my 'distinctive' stroke (43mins).

Bike was tough - not much padding on my new saddle as was noted only this week (good observation darren!) That and the wind. At one point downhill into wind and wasn't breaking 30km! Think these are the correct expressions but I got chicked and bloked all over the place on the bike. (3.11)

Got my own back on the run and unlike Victor I am going to claim the full 21km that it states on the website ;-) that made it a half marathon pb by 11mins in at just under 1.24.

Total - 5.23 (102nd)

More RP and HHH for me I think - see y'all wednesday!