Another Season of Achieving Faster After 50

Its now the end of November.

My race season has officially ended and I’m keeping myself amused with cyclocross racing through the winter. I’m treating these races very much as fun and they’re really helping to lighten the impact of hard winter training. Cyclocross is new to me and I’m finding it really refreshing to challenge myself with completely new things to learn. Each of the races I’ve entered so far has been different to the others and so I find myself constantly in that invigorating place between being consciously incompetent and consciously competent. Thankfully I can report that as each race progresses I spend more time in the conscious competence zone!

So the focus for this post is a review of the season. It’s certainly had its ups and downs with results seeming to improve as the year went on. I thought it would be useful to look back at my Development Plan for the year and see how I have done as objectively as possible.Slide1

You can see that I broke my 2017 plan into three parts.

Part one is my ambition for the year and whilst I know it is not within my control, it is the articulation of why I do it all. I’m driven by a desire to be the best I can be and recognition of this through winning medals and qualifying for world championships is hugely important to me. The dream of achieving my ambition excites me and motivates me to work hard, to work consistently, to do those sessions that I don’t really feel like doing. It gets me out of bed on cold dark mornings to swim when I’m feeling really tired. It gets me out on the bike when its chucking down with rain outside. Without a clear ambition I’m pretty sure that I wouldn’t be as consistent in my approach to training as I have been. So achieving my qualification spot for South Africa next year has been deeply satisfying.

Part two are the performance goals. They represent the “what”. What do I need to nail in order to achieve my ambitions? These were very specific, should be within my control and represented a step change from what I had been doing in performance terms in 2016.

Finally part three are the development objectives, the “how” that provides day to day focus and if I could follow them consistently would give me a fighting chance of improving my performance in line with my goals.

So how did I get on with my development objectives ? These were the key areas where I felt there was most room for improvement. Well, early morning swimming has gone from a chore to a great way to start my day in 2017. I’m proud to confirm that I now enjoy rather than endure swimming and as a result I hit the 15 sessions a month target with an average set of 2500m. This consistency has been key to my improved confidence and speed in the water.

I have definitely been consciously experimenting with my cycling cadence and have also been much more focused on training how I race and thus spending many more hours on the TT bike in the aero position. 3_m-100767682-DIGITAL_HIGHRES-1912_000318-8521799Doing this has helped me to find a cadence that works for me and given me more confidence for race days, so another big tick. However, I have to confess that I failed miserably with my objective to race more TT’s in 2017. ( I think I did one!) I can’t explain this, as I love the simplicity and purity of a TimeTrial and I even have a regular Thursday evening event that goes virtually past my house. Maybe I was just unrealistic in what I could fit into my training programmes?

I set myself some clear nutrition objectives for the first time this year because I thought I would benefit from losing weight for racing. I’m so pleased that I constructed these objectives in such a way that they focused on food types and better meal planning rather than trying to hit a weight number. As a result I really enjoyed learning more about cooking and the way that food influences energy levels and didn’t get negatively hung up on whether I was losing weight. I don’t remember stepping on the scales at all throughout the year but do know that I went into races confident that I was full of the right stuff to perform.

When I put this plan together I remember thinking hard about the specifics of my performance goals. I thought that I needed benchmarks and so deliberately developed a goal for each of the three triathlon disciplines. I imagined that they would remain clearly at the front of my mind throughout the first half of the year and become a real driver for training performance. However, they didn’t. My marathon goal was nailed in early April and this gave me such a boost. Soon after however I was into triathlon race season and so the opportunities to really test myself against the other targets didn’t seem to occur. The reality of my training workload is that most of the time I’m feeling relatively fatigued and so perhaps don’t feel that PB chasing in training is realistic and I didn’t get myself organized sufficiently to enter any individual discipline races during the tri season. Hence, no focus on the PB speed goals. I need to rethink how I approach this for next year. Ultimately though, the important thing to look at is what happened in races and did I manage to improve ? The year was about middle distance racing and I’m pleased to report significant improvements versus 2016. Despite not putting all three disciplines together as well as I’d like I still managed to beat my 70.3 personal best twice throughout the season. I delivered a 10% improvement versus 2016 in my swim splits and a 15 minute or 6% improvement in my bike splits from the previous year. The run, which has always been my strength, was an enigma in 2017. I don’t feel that I went so hard in races on the bike that I’d got nothing left when it came to the run and yet for multiple reasons I didn’t manage to put in a strong run performance until the final race of the year. I’m confident though, that next year I’ll be banging out impressive runs to finish off my races( and maybe set some more PB’s)

My conclusion therefore is that its been another great season. I’m another year older, another year more experienced, I’ve learnt new things and importantly its been another year of getting quicker.

This is really encouraging and a mighty endorsement of Coach Annie’s work.

You really can be FasterAfter50.

A few highlights:

  • Marathon Personal Best of 3:12:33
  • Qualification for Great Britain AG Triathlon team for 2018 Euro Championships at Standard and Middle distance
  • Qualification for Great Britain AG Duathlon team for 2018 Euro Championships at Standard and Middle distance
  • Silver Medal at English National Duathlon Championships ( Standard Distance)
  • 70.3 Personal Best in Dublin of 4:53:16
  • Qualification for Ironman 70.3 World Championships in South Africa 2018

Huge thanks to my Coach Annie Emmerson, my sponsor Erdinger Alkoholfrei, my physio Gemma @ Anatomy in Chester and most of all to my amazing wife Kathy for encouraging me to follow my dreams.

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Nailing My 2017 Goal

I’m not really sure why its taken me so long to capture my thoughts after Dublin 70.3  especially as it was my big race of the year. Given what happened, maybe I just needed time to process it properly before sharing. Anyway, here goes.

2017 has been about getting my head around Middle Distance triathlon racing with the hairy goal of achieving a qualification place for the 2018 70.3 World Championships in South Africa. There have been plenty of ups and downs this year and with Dublin being the first race in the Ironman 2017 calendar that was offering places for 2018 World’s my thinking was that if the race went perfectly to plan then I could be in the luxurious position of going into the winter knowing that I’d secured my place on the startline in Nelson Mandela Bay next September. I could then plan my whole 2018 really early and given all the other things going on in our lives this really would be a massive bonus. Simple, heh?

To give some context to the “other things” comment, Kathy is taking part in the Clipper Round The World Yacht race next year, taking on the two massive legs across Pacific and Atlantic and so I want to be able to support her as much as possible by being there on the quayside to wave her off and cheer her back in again at every stage. In addition we will be moving to Brecon Beacons to set up our new Cycling business. This is a huge project that will require energy, patience and clear thinking to navigate our way through the complex planning process.

So if I could, maybe, somehow please get qualification nailed in Dublin it would make next year so much easier to manage.

No pressure then!

Given all of that potential self induced stress it is so helpful to know that I have learnt to focus on the controllables and ignore the uncontrollables. I had to put “the other things” out of my mind and the more I race the more I’m realising that what I love about racing is the “all consuming mental” place that it takes me to. From the moment that I wake on race day until the moment I cross the finish line nothing else in the world matters. I can leave everything else behind. I’m in my own bubble, striving to eek out the maximum from my physical self and the only battle that takes place in my head is the inevitable one with my self doubting Chimp and this is a battle to which I increasingly look forward.

Back to the controllables. I knew I couldn’t control how others did so I simply had to focus on my race and look to execute another personal best. If I could do this, then who knows what might happen…..

I knew I was really fit as evidenced by my recent training volume and the excellent form I’d shown in my warm up race at Grafham Water. I also knew that I had solved my overheating issue by changing my cycle helmet. I knew I would be well looked after in Dublin as I was staying with Paul, my brother in law and his family on the other side of the City and this would also be keeping away from the stress of nervous athletes. I was travelling over by ferry so had my bike with me at all times and so didn’t need to worry about what might happen in the baggage hold of an aircraft. Everything that could be, was under control.

However, just when things seem to be coming together, life can give you a little reminder that things don’t always go smoothly. I picked up a slight injury in my final proper training session on the Wednesday before the race. My right calf tightened up so did the sensible thing, abandoned the session and went off to see Gemma my brilliant physio. She got to work and went really deep into the muscle, taped me up and told me I should be ok. That was good enough for me. Hearing this expert point of view was just what I needed to avoid getting too anxious about the impact this setback might have on my ability to race on Sunday. We agreed that it was best not to risk trying it out before the race so left home on Friday morning with only the slightest anxiety about whether the calf would hold up. Kathy wasn’t with me as The Clipper Race was beginning in Liverpool on the same day and I knew that she wanted to be there to support her crew mates as they set off on leg one.

I enjoyed a smooth journey across the Irish Sea and then had a seamless registration in the Ironman Village on arrival.

I then drove most of the bike course (to take away another of the possible unknowns) and was excited to discover that it should be fast with pretty good road surfaces. There seemed to be just one tricky section of 2-3km of speed bumps and I decided that I’d probably take no risks here by riding it all off the tri bars and mostly out of the saddle. On race day this proved to be a good tactic and gave me a bit of a breather before heading out into the countryside section.

Saturday was swim practice. Down in Dublin Bay the wind was howling and the water was very choppy.

Dublin swimSurely, race day conditions wont be this bad I kept telling myself as I summoned the mental courage to leap into the water on Northside. In I went feeling much trepidation. Out I came ten minutes later feeling total exhilaration. My swim demons had been well and truly dealt with as I now knew that I could cope with lots of chop and swell in the water. If I could enjoy swimming in those conditions then race day was bound to be a breeze I told brother in law Paul as we drove back to his house for a much needed hot drink and breakfast.

After a quick spin on the bike, I was ready to head back across the city to deal with dropping kit in transition. Everything was done. I was ready to go.

At 5.15 the next morning my Taxi arrived, bang on time and we were soon speeding through the sleeping city following the first section of the bike course. I was feeling good, excited and calm. I could sense that it was going to be a great day.

Conditions in Dublin on race morning were perfect. The wind and swell from yesterday had gone. The sea was like a mill pond. Just how I like it. The sun came up with a smile and there was hardly a cloud in the sky. This was not typical Dublin weather! It really was going to be a great day.

My head was clear and positive. I knew that there was no benefit to me in having a warm up jog as I would be risking filling my head with doubts that may come from any calf twinges. So instead I just had a good stretch and made my way down to the swim start area early.Dublin pre race

When the race began at 0710 I watched closely as the swimmers were released 4 at a time every 6 seconds into the bay. There seemed to be lots of space. There seemed to be no chaos. The mass of triathletes shuffled their way towards the start chute. Nerves and anxiety was rapidly being translated into excitement. I wanted to be in there. Soon enough it was my turn.

It was a beach start so I took it very gently, mindful of where I was placing my feet and careful not to run too hard. I didn’t want to risk irritating my calf so early in the race. In I went. The water was perfect. Temperature was ideal, no waves nor chop and the Irish Sea was as benign as could be possible. I had an amazingly clear swim. There was no agro at any point, even around the turn buoys and I was soon heading towards the exit pontoon on the final leg. I had thoroughly enjoyed my swim and had even had time to reflect on just how much I had improved. 1900m in race conditions now feels normal. 36:04 was a solid start for me.

Onto the pontoon I climbed and headed up the jetty towards transition. My focus immediately went to my troublesome right calf. There were a few odd sensations rumbling through it as I trotted towards the changing tent but nothing to cause concern.

Wetsuit off, helmet on, race belt on, goggles and wetsuit in bag, bag handed over and I was then moving cautiously through transition area for my bike. Encouragingly there seemed to be most of the bikes still here. That reinforced my perception that I’d swum well and I was excited to get out on the bike.

However, the bike leg didn’t start well as my chain came off and got jammed as I mounted. This was a new mistake for me. “Don’t panic this will only take a few seconds” I told myself and I was soon on my way again with some encouraging cheers from the crowds surrounding the bike exit area. Importantly I didn’t go too hard over those first few miles to make up for the time lost with my chain mechanical, instead focusing on finding a smooth rythmn, a strong sustainable cadence that would get me into my own zone. I did notice that I was passing lots of riders and no one was coming past me as the first 10km flashed by.

Into the city centre we went. The roads were closed off with Garda patrolling every junction and it was such a buzz to be travelling so quickly through this area that would normally be so busy with traffic and people.

Before I knew it I was out of the city, passing Pheonix Park and heading into the countryside to the west of Dublin. The route seemed exactly as I’d logged it in my recce. Other than that one nasty section of a couple of miles with speed bumps every 200m the roads were really good. I was clearly going well as I continued to pass lots of riders and there were only a handful of others travelling at a similar speed to me. At around 35 miles we turned back towards Dublin and there was a long section on the road towards Dunboyne where I did not see another competitor for miles. It felt as though I was the only person in the race. I had the road to myself. At first this was exhilarating but then my mind started to wander. I began imagining what it must be like to be leading these races. However, It wasn’t long before my prevailing feeling changed to exhaustion. With no one ahead to focus on I suddenly became much more aware that my body was beginning to fatigue. It was time for a caffeine gel. With this on board I was able to dig deep and rediscover the smooth cadence that enables me to stay in the present moment. “That’s better. Just keep cracking out those 75-80 revolutions each minute and the rest will take care of itself” I told myself. When I hit the speed-bump section again I knew I must be getting close to the end and as we got to the top of a nasty hill we turned sharp left and were into the park. This had come more quickly than I’d expected. It was time to prepare for the dismount. How would the calf react? I’d soon find out. The bike leg had been done in 2:27:47 which I’d later find out had put me strongly into 1st place.

I got my feet out of my shoes in good time, landed just before the dismount line and was jogging into transition. With every step I took I realized that the calf was sending signals to the brain that it wasn’t entirely happy. Was it cramp,was it muscle tightness or was it normal fatigue at this stage in a race? I wasn’t sure. Should I stop and stretch it out, should I ignore it and carry on or should I begin conservatively? I opted for the latter.

I lost a few precious seconds in the T2 tent as the racking was set up differently. In Dublin the two transitions are in totally separate areas of The City and the athletes only get to see the Start area transition. In T1 my bag had been on the bottom row of hooks but in T2 it was on the top row. In my state of exhaustion and concern for my calf I struggled to compute this information and was totally disoriented for a moment or two. Thankfully I eventually found my bag, put my shoes on and was headed out for the run. I could feel the calf tightening so slowed to a jog. At this pace it seemed happy. On a scale of 1-10 the pain settled at a 3 and so I was happy to crack on. Lets get to the 1st km marker and reassess. It felt like it took an age to get there but the positive aspect of this was that the tightness was not getting worse. Other than this I was physically feeling good and mentally I was determined and positive. With 20km to go it didn’t seem worth pushing on just yet. Once I got to 3km I tried to increase the pace, but got instant feedback that the calf didn’t like it. By slowing down the pain reduced immediately and so I took lots of confidence that I could manage this niggle and if necessary I could keep going at this pace. The run was 3 laps and during that 1st lap I seemed to be taking just under 5 minutes for each kilometer. Whilst this was slow I did think that it should be good enough to get me home. Once out onto lap two, the calf was beginning to behave. The longer I went the easier it was feeling. I stepped up the pace by about 15 secs per km and this felt better. I now knew that I would definitely finish and so my thoughts turned to the time. Using the finish line clock I did some crude calculations that suggested that I was going to set a new PB despite this calf issue. The last 5km was hard as I was tired. Its at these moments where its so important to maintain focus on the mechanics of the run action and ignore the growing fatigue. Keep it going. Don’t try anything silly in the last mile or so.Dublin703run

Making the final 180 degree turn and heading down the red carpet was brilliant. I felt so happy. I crossed the line and saw Paul, my brother in law. As usual at this moment a wave of emotion totally overwhelmed me.

Somehow I held back tears but was probably blubbering all kinds of nonsense about how happy I felt. He told me I’d finished in 4:53 and that I was currently in 2nd place in my AG. This was great news. I was bursting with pride. Could I really have finished in 2nd place? Might I possibly earn a place in the 2018 World Champs? Might another step towards my dream be taking place?

I’d find out in a few hours. We had time to go back home to change before returning for the awards ceremony. The result was confirmed . I was 2nd in a time of 4:53:16 and that meant a place on the podium but not necessarily a place for South Africa as there was only one guaranteed slot in my AG. Picking up my first trophy for an Ironman event felt significant. I was really proud. Dublin703podiumIMG_5035-3Then came World Championship slot allocation. I waited nervously to discover if there was to be more than one slot for my AG. It was confirmed that there was just one slot available. Damn, maybe it wasn’t to be on this occasion as the slot is obviously offered to the winner. Liam Williams, my AG winner did not respond when his name was called. Three times they called him and still he didn’t respond. Wow, the slot was going to be offered to me. I didn’t need to be asked twice. Yes please I’d like to take it. Thanks Liam, I owe you one.

South Africa here I come in September 2018.

Over the next few days I walked around with my World championship coin in my pocket at all times. I kept showing it to people, whether they wanted to see it or not. I was so proud. A few months on I’m still just as proud and I’m still just as excited about what next year has in store. It really feels like a breakthrough and given that I’ve set a new PB whilst carrying a calf niggle I know that there is still so much more that I can do.

 

Faster after 50 is real. Just how fast though, is the exciting unknown. Bring on next year to find out.

The perfect way to finish the season….a bit of championship Bling!

 

DLoQpOpXUAAFZLe.jpg-large

My season finished on Sunday with the English National Duathlon Championships at Oulton Park.

Having achieved my goal for the year in Dublin in August by qualifying for World 70.3 Championships in South Africa 2018, I’d eased back in my training and came into this race feeling very relaxed. So relaxed in fact that I’d had a few too many drinks on Friday evening before the race with friends in our local. I’m not advocating this as pre race preparation and I’m certainly not suggesting that this led to my race result on Sunday, but every now and again its important to have a few drinks when the mood takes you.

I’ve always enjoyed racing at Oulton Park, partly because its really local and partly because the circuit is super smooth, giving me the confidence to attack it on the bike. It never ceases to surprise me though, just how much the undulating course takes out of the legs. By the 9th lap on the bike I’m always glad to see the back of Clay Hill for the final time (albeit there is still one last ascent on the 2nd run to deal with!)

This was an Erdinger Alkoholfrei sponsored event and so I went along early to help with handing out drinks to the Sprint competitors after the morning race. It was great to chat and share the finish line stories from everyone taking part. The highlight of my day, maybe even the highlight of my year in fact came towards the end of the morning just before I needed to go and start my race preparation. One of the final athletes to finish was an elderly gentlemen who came over to our bar, and whilst he stood there composing himself I asked him “Have you been racing duathlon for years?”. “No” came his reply. There was then a momentary pause before he continued “This is my first ever duathlon”. “ Would you mind telling me your age ?” I enquired. Again a pause and then he looked me squarely in the eyes and proudly confirmed he was 78 years old. He went on to confess that he’d been a bit wobbly on the bike, felt better running and that he’d definitely be back for more next year. I was truly blown away at his attitude and approach to life. Taking on new challenges is what life is about. He is a true inspiration. Looking at the results his name must be John Foord. I salute you, Sir.

I went into my race feeling very relaxed. I felt no pressure. I wanted to enjoy the race, avoid any incidents on the busy track whilst pushing hard on the bike and just see what I had left for the final run. As usual, I probably went too hard at the beginning. I can’t stop myself thinking that I’m 25 years old when the start gun goes off and I go chasing after all the young whippets. At Oulton Park it encourages this fool hardy behavior even more as it is a downhill start so after the first kilometer I realise I need to find a more sustainable rhythm. For a while I then appear to go backwards in the field, before settling down and running a solid 2nd lap. 33:56 is not my best time for 2 laps but it seemed to set me up well for the bike leg. I knew I needed to be lapping in under 7 minutes to knock out a good bike split and so as I came through the pit area each time I glanced at my garmin to see 6 something every lap. This was good. I took confidence from the numbers that reassured me that my body was accurately telling me I was working hard enough!

I came into T2 to find my area empty, bar one guy who arrived at the same time. He got out onto the run just ahead of me and I used him to pace myself into this difficult last leg. As we headed down hill towards the lake I went through my mental checklist. Shoulders relaxed, arms swinging freely, hands, keep them loose, core strong, hips forward, legs moving freely and calves nice and loose. Finally are those feet tapping away with a gentle mid foot strike? Yes, all was in order. Now, what about this fella in front of me, is he likely to be in my Age Group? It was hard to tell, so I told myself that he probably was and therefore I mustn’t let him get away from me. About a mile in the leading lady came flashing past me. She was really going well and I used her to close the gap on the fella ahead. I was now only 10 metres behind him and given that we were closing in on others ahead I felt we were moving pretty well. I didn’t need to be concerned about anyone coming up from behind. I felt a real catapult effect from the hairpin at the bottom end of the circuit and used this to cruise past him as we went up the first of the small hills on this backside of the circuit. Down the other we went went and I could sense him sitting in behind me so I prepared myself for a huge effort up Clay Hill. This is where I wanted to gain an advantage. I really dug deep, shortened my stride and pushed hard to the top. I felt I’d done the trick and more importantly I still felt good. The legs weren’t on the edge of collapsing. I was ok and so pushed on, rediscovering my rhythm. Only 800 metres to go and I was continuing to pass people. This felt good. I must surely have broken him. But then with 400m to go, he came past me. He was giving it everything and hed taken me by surprise. I responded and held him at about 5 metres. Could he sustain this? Not only sustain it, he stretched out down the final dip before carrying his speed into the last climb upto the finish. He beat me, fair and square. Well done, Mick Flaherty, you deserved your win.

I think I ended up with my fastest ever result here, 1:55:20 so great news for my FasterAfter50 mission!

I was delighted to pick up my silver medal, resplendent in full Erdinger blue kit ! Thanks for all your support again this year guys. It is hugely appreciated.

DLorOz-WsAAPxEk.jpg-largeIt was a real bonus to end the season with a championship medal after the frustrations earlier in the year and a great little birthday present to myself.

I think its now time for a break in Northern Spain.

From Terror to Joy. The 60 minutes of a cyclocross race!

Its important to keep learning. Its important to keep taking ourselves out of our comfort zone. And its really important to keep doing it as we get older. Being the wrong side of 50 is no excuse for not experiencing the terror of not really knowing what you are getting yourself into.

Mold Cyclocross race

This happened for me yesterday. For a while I’ve been dreaming about doing some cyclocross racing, but not having a CX bike or even a mountain bike meant that it remained exactly as an idle dream. Most dreams remain just that because we don’t put a plan together to make it real.

So I bought a bike. A beautiful Merida carbon frame CX bike. I took it out a few times off road and loved the freedom and sense of adventure that it instilled in me. Next, I entered a race. North Wales CycloCross Group organise a series of races throughout the region each winter and the first in the new season took place yesterday in Mold. Mold is only about 15 miles away so I had no excuse.

I rocked up nice and early. Picked up my race numbers, got my bike out of the car and set off onto the field to have a bit of a warm up.

Oh dear. Within a couple of minutes I was experiencing total terror. Narrow woodland trails that could only be reached by heading down steep muddy slopes with 90 degree turns at the bottom. How was I going to control my bike down these? The answer was, I wasn’t. during my warm up laps I ended up in a heap more times than I can remember. I withdrew to the car park to get my thoughts together.

DLC50MgXcAAiLPq.jpg-largeIf pottering around slowly was creating challenges that were proving difficult then how would I cope in the heat of the race battle? I was very quickly realizing that riding offroad in deep mud was very different to my usual road cycling. I was way out of my comfort zone, deep in the land of the conscious incompetence and concerned that I may visit unconscious incompetence several times more before the day was out! But, heh I wanted a challenge. I wanted to test myself with some new stuff and it felt like I was being thrown in at the deep end, only this time it was deep mud rather than deep water.

In the hour leading upto the start I picked up a few tips from seasoned racers. “Take the air pressure in the tyres down as far as you dare as this will provide more traction through the sticky stuff” was the technical tip and “enjoy it” was the morale boosting tip. So I set off for the start with a simple goal. Enjoy doing something new.

The race began with a couple of laps around a field to stretch out the 120 riders before heading onto the narrow course. All went well around the field and then we were let loose on the brown stuff. The first 180 degree turn came up more quickly than I’d expected and in trying to get around I took out one competitor going into the corner, managed to stay upright myself for a couple of seconds before colliding with another wheel on the way out. I went down, bringing the wheels’ owner down on-top of me together with several other totally innocent, unlucky riders who just happened to be in the wrong place (ie in my vicinity ). We’d only gone a few hundred yards and I’d caused carnage. Luckily no one was hurt and more importantly nobody took much offence to my incompetence. After apologies all round and I was on my way again. Adrenalin was definitely pumping and we headed across the open field towards the next obstacle, a steep drop down a grassy bank. I think I got down this without incident before creating more mayhem on the next 180 turn. Crikey, this was the only the first part of the first lap and I hadn’t even got to the tricky technical wooded section yet. Simply surviving to tell the tale seemed like a more realistic goal at this stage.

Mold Cyclocross 2Somehow I got through the technical section without causing anymore damage to the other racers, but I did block the route a few times as I lost my balance and ended up in brambles and undergrowth. Once back out onto the open section we headed up hill and my strength became an advantage. I started to overtake people as the first lap ended and this gave me a bit of confidence. With confidence came the ability to assess what was happening. I broke the course down into sections, some of which I could attack full gas and others where I needed to take it steady. As the laps went by I also began to learn how to ride through the thick sticky mud. It needed to be attacked with a high cadence in a straight line. As each lap went by I went quicker and quicker and was definitely making my way through the field. 60 minutes went by in a flash and I could now hear the last lap bell. After a very tricky start I’d really enjoyed my debut at cyclocross and didn’t really want it to end.

I crossed the finish line, totally caked in mud, beaming from ear to ear. Cyclocross is such a buzz. I loved it. I’ll be back to do more of the series and can hopefully shake off my Captain Carnage reputation before the season is out!

Inspiration comes in many forms

Here I am aboard the ferry from Holyhead to Dublin en route for Ironman 70.3 Dublin on Sunday.

I’ve got a few hours to just sit and relax. It’s a rare treat.

So with nothing more to do than sit, my mind has started to reflect on a few non racing highlights of the summer so far.

DHgOEK-WAAEo4kV.jpg-largeI do most of my swim training in the local leisure pool, between 7 and 9 in the mornings. At this time of day the pool is rarely busy and attracts regulars who are mostly in the age group that my blog is intended to inspire, the over 50’s. In fact, I would imagine that most are well into their retirement years.

Retirement is one of those words that I don’t like as it is too often associated with slowing down, becoming entrenched in comfort zones and reluctance to learn new things…..all pet subjects of mine and hence my Blog!

Amongst the retired group in my local pool the key subjects of conversation each day( other than the weather of course) are how busy the pool is (or isn’t) and who is ill or sadly passed away. I’ve noticed that they tend to swim in the same spot and swim the same number of lengths each day. Routine is clearly important for them. When a fellow swimmer is missing for a day or two, they worry that something catastrophic has happened. Over the last couple of years I’ve grown very fond of my new swimming friends. Our relationships have progressed from silent daily acknowledgment, through daily greetings, to small talk, and I now seem to have been welcomed into various circles of trust. Me being me, have used this as an opportunity to encourage them to break their routines a bit.

My racing seems to be a subject of real interest to them and so I occasionally use it to challenge them to do things a bit differently or to set new goals for themselves.

About a month ago one 85 year old lady was telling me that she wished should could swim faster. Much earlier in her life she had been a swim instructor but as the years had gone by she had stopped swimming and has only recently returned to the pool. Getting from one end to the other was a challenge in itself and she would battle her way to 10 lengths before getting out. We discussed a strategy for improvement. First aim for 12 lengths, then reduce the rest period after each length, then aim for 14 lengths, then 16. 16 lengths would represent a massive improvement and at that point she could look to try going harder for a couple of her lengths. As she listened, I could tell that she was remembering many of the techniques and tools that she would have used years ago to improve others. She smiled and told me it was nice to talk to me.

Each day afterwards I saw her and made a point of telling her how much quicker and confident she looked in the water. She told me she was increasing the number of lengths she was doing. She is now upto 14 lengths and is definitely swimming so much smoother and quicker. She now smiles whilst she is effortlessly breast stroking her way up the pool. She is an inspiration. 85 years old and still open to breaking her routines and achieving new goals.

Another of my swim “buddies” is also in his 80’s. He reminds me of my Dad, with his use of certain phrases and mannerisms that are features of men of Chester. He’s a very good swimmer. Each day he ploughs up and down knocking out about 1000m in a metronomic front crawl without taking a break, then gets out. He always asks about my races and I can see in his eyes that these exchanges dig up memories for him of his competitive past. I tell him he could try a triathlon or maybe an open water swim event. He chuckles and changes the subject. But I keep on at him at every appropriate occasion. Then last week he told me that he’d been to watch the Dee Mile. The Dee Mile is an annual swim race in the river through Chester that has been taking place since 1922. It always attracts hundreds of swimmers and it’s one of the events I’ve suggested he try. He told me that he was surprised how many “ald fellas” were taking part. Watching these “ald fellas” had clearly got him thinking that if they could do it, maybe he could too. I could tell he wanted to give it a try.

Next year he’s agreed that he”ll borrow one of my wetsuits and have a go. I can’t wait.

Yet more inspiration. Thanks.

Breakthrough Performance at Anglian Triathlon

I was back racing again this weekend after my mid summer break. Grafham Water in Cambridgeshire was the venue and I wanted to use this event as a warm up for Dublin 70.3 in two weeks time. My goal was to perform smoothly through each of the elements of the race, ensuring that I went hard but not so hard that I was empty on the run. I’m delighted to report that my race execution was pretty damn good. It was as good a triathlon race performance as I can remember.

The usual early morning start time for races meant that I needed to go down the night before. Premier Inn did themselves proud with a quiet clean room, comfy bed and TV to watch the World Athletcics champs. The whole evening in the Olympic Stadium was built around Usain Bolt’s last individual 100m and whilst I had a spooky feeling that he wouldn’t win I really did not expect his conqueror to be his old nemesis Justin Gatlin. I felt a wave of disbelief surge over me at the fnish. This was not in the script and whilst I disagree with gatlin being given the opportunity to compete I think his mental fortitude needs to be admired. The real villains in this in my view are the IAAF who fail to create a system where clean athletes can thrive .

My usual sense of outrage at this kind of hypocrisy passed fairly quickly as I settled down to sleep and prepare for my own race the next day.

I slept pretty well and awoke just before my alarm was due to go off at 5am. I like to eat my pre race brekkie upto 3 hours before the gun goes off and within 30 secs of opening my eyes I was tucking into my “Performance Chef “ bircher that i’d brought with me and kept in a coolbag overnight. This has become my staple start to most days and I never get bored of it. Varying the fruit does the trick to keep it interesting. By 6am I was out of the door and heading for Grafham Water.

Sunday was a beautiful morning. Blue sky, cloudless,  and a slight breeze over the lake. Perfect conditions for racing.DGhpte1XkAA-wIQ.jpg-large

By arriving nice and early I got through registration quickly, strolled back to the car where I put wheels on the bike, checked tyre pressures, gels on board and went through to transition. I had a flawless set up, went for a good warm up jog and was feeling very relaxed and ready for the start.

The only concern I had was that with 650 competitors going off in only 4 waves, the swim start could be carnage. I was in wave 2, all men over 40. This was by far the biggest wave. Mamils were out in force!

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I decided that with my new found swim confidence I was going to take my chances at the front of the wave. I positioned myself on the far left which was technically the outside of the group as we were swimming in a clockwise direction. I chose to go out as hard as I could for as long as I could and just hope that this would help me avoid too much of the human washing machine effect. I got away pretty well held my nerve, kept relaxed so that the stray limbs would slide off me and smashed it for as long as I could. My lungs were burning and fatigue was setting in after a minute or two but I did manage to find clear water. I then took my effort levels back a notch, slowed my breathing down and found a good sustainable rythmn . I’m a left sided breather so was reassured that I could see a few guys outside me and knew that if I could still see them then I wouldn’t need to sight the turn bouy too often as we headed up the lake for approx. 600m to the first bouy. Everynow and again I checked and was reassured to see plenty of orange hats around me. Soon we were heading back down the lake with only one more turn to make and from here it was approx. 150m to the swim exit. A really short run into transition gave me just enough time to get the wetsuit down to the waist ( this new Snugg suit is a joy to get on and off). I was pleased to see that my area of transition was still full of bikes so that suggested I’d had a pretty good swim. It certainly felt that way, but I’d forgotten to start my watch so could only guess at how long. Once out onto the bike I realised that it was just after 0830 and given that we’d started at 0805 that meant I’d flown round by my standards.

 

I got settled on the bike quickly, was picking people off with ease and had to concentrate over the first section as the road was pretty full of athletes going at various speeds. Just as I was beginning to think I’d made it through the early rush hour traffic, someone about 20m infront of me seemed to go straight over his handle bars for no apparent reason. I swerved, missing competitors coming the otherway and took it a bit easier for a few minutes. Its amazing how quickly a slightly different intensity can begin to feel normal and I was jolted out of my comfort zone by a couple of atheltes going past me. I never like this and so it made me realize I needed to push on harder. It was really fast course, with good road surfaces and very few potholes ( but poor old fellow Erdinger athlete Garry hit one and blew his back tire…race over, sorry Garry). I was now working really hard and picking off riders with regurality. It was a pretty flat track so it was big gears all the way. I took on a second gel a few miles before the end of the bike leg to set me up for the run. I remember thinking at this point that my legs were tiring but my head felt pretty cool. I was triallng my new Scott Cadence helmet and it did seem to be regulating my temperature much better. I knew I’d gone hard and so wondered how the legs would feel over the 10k run. The answer was pretty good thanks.

As I came into T2 I scanned the area and noticed that it was totally empty. There did not seem to be a single bike in my section. “Maybe I’m leading” I thought. This would prove to be an important error. As I headed out of T2 I heard the announcer confirming that the 1st lady was just going out onto the run. She came alongside me as we headed up the reservoir and I remember thinking lets aim to stay with her for as long as I could. I got in front and began to tap out a really good cadence with short light strides. I imagined she was tucked in behind me and that was fine. At the end of the lake we turned and came back on ourselves so I was surprised to see that I’d put about 25m into her. Keep it going. I was passing people and none was coming past me and this made me think that I was going really well. At the next turn point after approx. 4 miles I”d really put more distance between myself and the 1st lady and managed to convince myself that I was flying. All the external cues were suggesting I was running really well. I was going quicker than the leading lady, I was passing lots of others and none were coming past me. I convinced myself that I was on my limit, but I’m not sure I realy was. I felt a stitch coming on but ran through it ok. With 400m to go I noticed a fella infront who looked like he could be a similar age to me, so despite thinking I could be leading I did pick up my pace to overtake him, just in case. It was a good job I did as he was in my AG and I managed beat him. I looked at the clock at the finish and saw that it was just coming upto 1013. By my calculation that would mean a sub 2 hours 10 time. Wow that felt good.

 

The Erdinger Alkoholfrei bar was just beyond the finish line, so I had jubilant chat with the team and then picked up my official finish time. I’d done a swim under 25 mins, a sub 60 min bike and a 41 min run for a total time of 2:07:56. I reckon this is my fastest ever Olympic distance race. I was buzzing with excitement. Even the discovery that I hadn’t won the age group but had finished 3rd didn’t bother me. This was a qualifier for 2018 European Championships so had attracted a quality field and this was triathlon and not duathlon where I am used to picking up the odd AG victory or two. In a quality tri I’d never finished so high up. I was hugely pleased and learnt that I mustn’t ever get ahead of myself thinking I might win. The only way to try and achieve this is to give absolutely everything throughout.

I finished my morning by jogging back to the finish area to help out with serving the Erdinger to all the deserving finishers. It was great to see so many satisfied, exhausted faces. The positive energy was intoxicating and it was a joy to chat to so many athletes about their individual race stories as we gave them a taste of the isotonic recovery juice, that is Erdinger Alkoholfrei.

 

After the frustrations of my first two “A” races this year it is a real confidence boost to head towards my 3rd biggie with such an encouraging performance. I’d put together probably my best tri race to date. Lets see if I can build on it in Dublin in two weeks.

A Tunnel from Elsinore to Dublin!

During the first few weeks since getting back from Denmark I struggled a bit with motivation. I felt distracted by other things in my life and training wasn’t quite giving me the same sense of positive structure to my weeks. I was still putting in the hours, still completing the sessions, but it was all a bit flat and I didn’t feel that I was making any forward progress. I was still getting up and heading off to the pool, but I was lacking my usual zip first thing each day. There was definitely a period of going through the motions and even though I knew that this was simply a short temporary low phase I did need to give myself a good talking to on a couple of occasions to ensure that I stayed with the programme. I do believe that it is these difficult moments that define us. How will we react when things get tough? Will we remain focused on our long term goals when they start to seem so distant?

It felt like I was in a tunnel that was so long that I couldn’t see the light at its end and the darkness was disorientating me. Would I be able to find my way out, what would I find at the other end and importantly would I like whatever was awaiting me?

Good news. I have found my way out and I have found that I’m reinvigorated by my long term goals and they even look slightly more achievable than they did before I disappeared into that tunnel of self doubt and demotivation.

My next 70.3 race in Dublin is now around the corner. Its only just over 2 weeks away. This weekend I’ve got a warm up race at Grafham Water near Cambridge and I’m getting really excited again.

Training has been going well since returning from Italian Dolomites where I took a group of cyclists to ride the iconic climbs of this stunning area of natural beauty.

That week of pure cycling disrupted my routines in a really positive way, built new levels of leg strength and helped to remind me about the simple joy of riding for pleasure. At times I find my pursuit of huge goals to be overwhelming and so to get back to a really simple recipe of exercising for pleasure was pretty invigorating. Add the fact that during that week I was there to serve others, to ensure that a group of 8 cyclists had the perfect holiday. It wasn’t about me, my goals, my training during that week. It was about them and that was really healthy for me. Dolomites really helped me to find my way out of the tunnel.

The net outcome is that I’m buzzing again and looking forward to Dublin. I’ve even got hold of a new cycle helmet that I’m hopeful will make a difference to controlling my body temperature so I can run better off the bike. I opted for the Scott Cadence Plus that was used by Sebastian Kienle when he won Ironman World champs in Kona last year. If its good enough for him, then surely it must be helpful to me. I can’t wait to try it out this weekend and see how it compares with my Kask Bambino that I’ve been using for a number of years.

As I’m right in the middle of a block of training for Dublin, the race at Grafham Water will be treated more like a big training session, with no taper into it. I’m curious to see how I’ll perform after some pretty tough sessions this week.

I’ll let you know how it goes.

The road to success is full of challenges

We were lucky enough to head over to Denmark recently for the European 70.3 Championships. This was the 1st time this event was being held outside of Germany and the local Ironman team were keen to ensure that this switch was seen as a success. In my view, this was an outstanding event. A challenging course with lots of twists and turns in each of the three disciplines, superb organization that was well thought through for athletes and a stunning venue based around the beauty of Elsinore harbour and Kronberg Castle. The local people were incredibly welcoming and helpful. The weather on race day was also perfect. Cloudless skies and the temperature rising with every hour, so all the more incentive to get to the finish-line as fast as possible!

It was also my first time to be involved in an Ironman Championship event. The scale of the production was huge, so much grander than an ITU sanctioned event and with 2500 athletes there was a fantastic buzz around the whole race village. It felt more like a festival than a race event. The build up to race day was full of excitement.

We arrived on Thursday and had plenty of time to get our bearings, reccie the courses and ensure that registration was taken care of before the crowds arrived. At registration I had to make my first key decision of the race. Which of the swim waves did I want to start in? It was a self-selecting process with the fastest swimmers heading off first. The cut off for the 1st wave was 35 minutes and I estimated that I should be capable of completing 1900m in just about 35 mins, therefore I opted to start in this first wave. Anyone who has been following my blog will know that the swim has been my achilles heel over the years of triathlon and so to now have developed to the point where I can be classified as part of the fastest group of swimmers is a massive achievement for me. Before I’d even set foot in the water I’d accomplished something and was taking huge confidence into the race.

To minimize chaos at the start, Ironman are now using rolling starts whereby only a small number (in this race it was 4 people) will pass over the start mat every 10 seconds. This provides a bit more room to get into the swim at the beginning and find some rhythm. After a good warm up in the harbour, getting used to the water temperature of 15% the blue caps, (that included me), were called out and asked to head for the start funnel. My plan had been to try to position myself towards the back of the blue wave so that most of the really quick swimmers would be infront of me, but I seemed to find myself somewhere in the middle and once the mass of bodies began to move towards the start mats I simply had to go with the flow. Oh well, I’m sure it will be fine I told myself.

Pre race ElsinoreKathy found me as the mass of neoprene clad humanity inched forward towards the jetty, we had a little pep talk and a kiss for good luck and then I was off into the water. I felt really good as we headed for the first turn, enjoying the sense of rapid forward progress that comes from swimming in a pack. Early on I was holding my own and got around several more bouys without incident. Then things started to get messy. A flailing arm ( not mine I must add) knocked my new goggles sideways but somehow I managed to adjust them without losing too much momentum, but then an endless stream of faster swimmers used me as a kickboard and I found myself getting agitated and then angry. I was hurling abuse (in my head) and trying to hold my position in the water. I realised getting angry wasn’t helpful, refocused on relaxing again and decided to try to get a bit closer to the harbour wall where there might be a tad more room. A few more bouys to negotiate and then I could see the exit arch ahead. I was glad to get out of the water, still a bit shell shocked at the dogfight it had been, but at the same time feeling as though I’d coped pretty well. You can see from this picture at the swim exit just how discombobulated I look as I emerge from the water.

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Kathy was positioned by transition and shouted out to me that I’d been going 36 minutes and I assumed this was the time to where she had seen me rather than for the swim itself. Based on this information, I was reassured and set off on the 90km bike leg in really good spirits.

I’d ridden most of the bike course over the previous few days and knew that it was going to be fast, with a high numbers of tricky corners but no daunting leg stinging climbs. The first 10k or so was along the coast into the wind and with lots of similarly matched cyclists I was on high alert not to be seen as drafting. At times it is difficult, but with either a short sharp effort to overtake or a brief pause to take a drink I was able to maintain the legal 12m distance between myself and others. Distance markers were given every 10km and so early on I worked out that a sub 2:30 bike split could be achievable. As each 10km was ticked off I was still holding this pace.

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3_m-100767682-DIGITAL_HIGHRES-1912_000318-8521799As we came back into town around 65km and headed out on the second part of the course I was starting to struggle with overheating. My head felt so hot, but frustratingly pouring water onto my helmet did nothing to provide relief.

29_m-100767682-DIGITAL_HIGHRES-1912_063377-8521825My aero helmet only has minimal ventilation and over the last 30km my core temperature was probably continuing to rise. Despite feeling more uncomfortable I was able to hold my speed and got back into T2 well under 2:30.

I knew at this point that I was well on course to smash my pre race goal of going Sub 5. A half decent run around 1:35 would put me close to 4:45 finish time and the run is my strength so I grabbed a couple of gels, sunglasses and visor to keep the sun off my face and set off on the half marathon with much excitement. My plan was to take the first lap of 4 very steady and then build the pace as each lap went on. My legs felt good as I followed the route around the outside of bike transition, but after a few minutes I became aware of just how hot I was feeling and how high my heart race was getting. I needed to get to the first aid station to grab water and get it over my head. Having walked through the aid station I felt a bit better and set off again towards the castle but pretty soon realised that my temperature was shooting up again. In a quiet shady section of the course I took another sneaky walk before coming out into the crowded streets of Elsinore. The first lap was really difficult as I had to reassess my plan.

I figured that my body temperature was out of control and so decided that the best way to get to the finish was now to treat this run as an interval session, with recovery coming at each of the aid stations where I would walk, get as much water over my head as possible, sip on electrolyte solution and generally try to get my heart rate down. Once I’d made this new plan it became so much easier to execute the rest of the race. I kept an eye on the clock and knew that my pre race goal of Sub 5 was still achievable. I knocked off the laps, focusing on getting from one aid station to the next as efficiently and relaxed as possible.

Soon I was going around the castle for the final time and within sight of the finish shoot. I saw my name come up and the timer ticking over towards 4:58. I’d done it, but wanted to see if I could cross the line before the clock got to 4:58. A last burst and I got there in 4:57:59.

It was great to know that I’d achieved my Sub 5 goal, but I knew that I’d run really badly. Kathy was waiting at the finish area and I was so pleased and relieved to see her. The physical effort of putting it all out there always seems to trigger tears and this race was no different. This time it was especially poignant as it was Fathers Day and I was suddenly overwhelmed with thoughts of my late dad who would have been so proud to know that I had achieved another significant goal.

As I recovered over an extremely well deserved Erdinger Alkoholfrei I started to reflect on what had just happened during the race.

Post race Erdinger ElsinoreI was really pleased with the way that I’d executed the race and dealt with the unforeseen challenges that it had thrown up. The dogfight of the swim, the constant adjustments on the bike to avoid drafting and my overheating on the run could all have been race wrecking situations, but I kept a really clear head and overcame them. More than that though, as I’d put together a PB swim of 35:23 and I’d banged out a bike split of 2:28:51 despite struggling with overheating over the last hour. That was worth celebrating.

However, as we sipped another Erdinger I couldn’t get beyond the fact that I had run badly. What had caused me to let at least 10 minutes slip away? The competitor in me was desperate to know just how crucial those 10 minutes would prove to be in the final race positions.

It wasn’t long before I found out. I was 10th. 10th in European Championship is good. 10th in Europe is a mark of real progress of how far I have come as a triathlete. But those vital 10 minutes made the difference between 10th and 2nd. This was a missed medal opportunity. But racing, just like life is not about could haves and should haves, its about what you actually do that counts.

Rather than dwell on the medal that might have been I can take away encouragement from the fact that I’m now a contender at this triathlon distance racing in Europe. I know there is more to come from me and that gives me lots of motivation to continue putting in the hard work in training. Two years ago I wouldn’t have believed it. I really am getting faster after fifty.

Kathy and I enjoyed a really chilled evening in Elsinore. We strolled back into town to watch the awards being given, visited the lovely Street Food market and then went back to our hotel to sit in their deckchairs and share a bottle of wine. As the sun began to go down over The Baltic we both agreed that we were so lucky to be able to do these wonderful trips. Elsinore is another one of the real gems of the world that we would never have come to if it wasn’t for racing. Life is good.

Rolling with the rhythm of life

I was sitting on the turbo this morning warming up for an interval session, reflecting on the last couple of days. Things are good. I seem to have turned a corner physically and mentally. Getting some positive feedback from Brett Sutton on my latest blog gave me a boost also. Brett doesn’t hand out compliments lightly so to know that he appreciated the way I’d approached and executed the Deva Tri at the weekend meant a lot. He also summed up the key learning from the race for me and that is just how important it is to take satisfaction from the perfect execution of a race plan, irrespective of the result.

Back to the turbo. After the warm up I got straight into the main set which was 8 x 4min intervals at a strong tempo with 4 minutes steady between each one. Earlier in the year I invested in a set of Powertap P1 Pedals so that I could get some objective feedback from each session to support the all important and yet more subjective feelings of perceived effort that I had been using to judge most my sessions in the past. These pedals measure the amount of power that is being put through them and the numbers are especially useful when doing interval training. With this power data I find it helps me to squeeze out even more from a session. The numbers don’t lie. They simply give real time feedback about what is going on. It tells me exactly how much power in watts I’m produced. However, my little friend, my chimp, is ready to step in and make judgments for me about why, as soon as the numbers start to come through and today I noticed something really odd. When the numbers are low, as in the last few weeks, my Chimp interprets this as “you are rubbish”, “I told you, you’re no good”, never giving me a break around how fatigued I might be etc. On the other hand, when the numbers are high, just like today, my Chimps immediate reaction is that the numbers are wrong, the pedals are playing up and over estimating the power I’m generating! Thankfully, I am feeling really good right now and so I could laugh off the nonsense that was coming from my little friend inside my head. It was however, a great reminder not to take any notice of the negativity that comes from within.

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On I went with the session. Each of the intervals got better and I managed to nudge up the average power by 25 watts between the first and 8th interval. I was really happy with this. In between intervals I was riding steady and once my heart rate had come back down under control my thoughts turned each time to the rhythm of life and how it tends to flow in waves. If we want highs (and who doesn’t love them) then we have to accept that there will also be dips in form, motivation, energy etc. I’m learning that its important not to fret about the dips and instead to accept and embrace them. They are normal and necessary for improvement to take place. Objective feedback such as power data can be really helpful to pinpoint a dip and thus make more informed decisions with your coach about backing off for a while. If like me, you want to know why the dip has occurred I am finding that by embracing the process of backing off I can reflect more clearly on what has been happening, seek other opinions and then during this period of lighter training allow my brain to work out the reasons for it. In doing this, we can then adjust our plans or reset strategy so that we can be enjoying the sensations of being back on the way up again in the shortest possible time.

So, not only have I smashed out a great session this morning but I’ve also learnt the value of rolling with the rhythm of life.

My Form Shows Improvement at Deva Triathlon

I have always loved the Deva Triathlon.

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Chester is where I spent my school years and the course visits many of the spots in this beautiful city that I used to love as a lad. Transition is in the park that I went through everyday on the way to school and the run course retraces the route of our old school cross country races. Happy memories.

So it seemed like the perfect race to re-energise me following the difficulties of recent months. After bearing my soul in my blog post last week ,I felt genuinely refreshed going into Sundays event.

A plan for the race was hatched with Coach Annie. We agreed that the way to approach it was to go as hard as I could in the swim, treat the bike like a 40km TT and then ease back in the run to find a comfortable sub threshold pace that would leave my legs feeling ready to train again early this week. Our thinking behind this was that I’ve got my next “A” race coming up in Denmark in two weeks and so Deva was to be treated as a strong training session in race conditions. The result didn’t matter, it was all about rebuilding confidence through showing improvement in the water and rediscovering my legs on the bike.

I felt no pressure at all in the hours leading upto the start and in fact, I felt real excitement at the pre race briefing on the banks of River Dee. I couldn’t wait to get into the water. I probably got into the river too soon as I had a good warm up swim and still found myself treading water for several minutes before the gun went off. I’m clearly gaining more confidence around the swim leg as for the first time I positioned myself at the front of the wave, rather than hanging about nervously towards the rear to let the fast swimmers get away. I sprinted off as fast as I could to avoid the typical “washing machine effect” of arms and legs everywhere and to my great surprise didn’t experience anyone swimming over the top of me.

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The first 200metres was full effort and then I settled into a good strong rythmn, holding a pretty good line as we went upstream. I even managed to get into a bit of a pack, with feet to swim on and others to my left to create a sense of pacing. This was a whole new experience and I remember thinking at the time that this was fun and must surely be helping me to swim faster. My new made-to-measure wetsuit, thanks to the guys at Snugg, felt exactly that, and gave me total freedom to swim without restriction through the shoulders. After 850metres we reached the turnaround point and now headed back downstream to the exit point. The 1500m went by relatively quickly and I must have emerged from the water in just over 27 mins as by the time I ran up the hill, up the steps, into the park and across the timing mat I’d been going for 28:34. I’m definitely getting quicker. My first objective of the day was nailed.

Deva swim exit

My new wetsuit is so easy to get out of. It almost slips off. So I was soon heading out of transition with my bike, ready to go hard for 40km. The first section is technical through town, with a number of tricky sharp corners before crossing the river and heading out of Chester. So I used these first few minutes to spin my legs and allow the body to adjust to being on the bike. Once clear of the city I clicked down the gears and set about holding my threshold power. Within the first ten minutes of the bike leg I could feel that my body was responding much better than in my last race. This gave me more confidence to push on and I was soon overtaking guys with turquoise numbers ( my age group).

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I know the course very well as I train on these roads regularly and so it was reassuring to discover from Strava after the race that I was setting new PB’s on each and every segment along the way. I checked my watch after 30km as I turned back north towards Chester and thought I had a good chance of getting close to 60 mins for the 40km if I could hold my form. However, the traffic was now starting to build up. The Sunday drivers were being extremely courteous to the cyclists on the road by not taking any risks in overtaking. As a result, a line of cars was occupying the road ahead, only travelling at the speed of the slowest cyclists. I found myself caught behind them all, unable to get through and for most of the last 8km back into Chester was going far less quickly than I wanted. At first I got really frustrated. I contemplated undertaking but there wasn’t enough room. I contemplated overtaking but thankfully dismissed this fleeting idea as madness. I reminded myself that this race wasn’t important and staying safe was much smarter than chasing a PB. (I really don’t know what I would have done if this had been my big race of the year. I fear I may have taken a huge risk and shot down the outside of the cars, but hope not!)

As we got back into town the traffic was being managed and we were given a dedicated lane and so for the last km it was back to balls out to transition. 65:34 was my spilt for the bike, which considering the delays over the last 8km was pretty good. I know I felt strong on the bike. So objective two was also nailed.

Now there was just the final run leg to negotiate and ensure that I didn’t get carried away and run harder than the plan. The danger for me was a turquoise number coming past. Would I be able to resist chasing after them? Thankfully, none of the turquoise boys and girls did come past and so I was able to run to the finish on my own terms. Lap one was taken very gently. I focused on relaxtion, giving the body time to adjust from the bike to running. Lap two I think I went a bit quicker as I was definitely feeling pretty chilled about this sub threshold tempo. Then on the final lap I thought I’d just stretch my legs a little and see if I could pick off a few more guys in turquoise. I crossed the finish line in 2:19:02, giving me a run split of 42:17. Given how easily I took it, I’m really encouraged by this performance.

PeteDevaTri

I finished 9th in the AG. This was a World Championship qualifier and so the race attracted a high quality field. To finish 9th without going hard on the run shows how much my form is coming back and perhaps more importantly how my swim is improving. There is still lots of room for further improvement but I’m starting to get there.

The finish area down by the river in The Groves is an amazing spot, with huge crowds. It creates such a memorable atmosphere. The only thing missing was a pint of my sponsor Erdinger Alkoholfrei. I had to wait until I got home to get my fix, but given that I only live 6 miles away that didn’t take long!

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Thanks as usual to Coach Annie, Erdinger Alkoholfrei and to my wife Kathy for all their ongoing support and tolerance. Special thanks to everyone at Chester Tri for putting on such a great event, surely the best on the circuit. Also thanks to my physio Gemma, from Anatomy in Chester, not just for keeping my body in one piece but for her wise words over the last couple of sessions. Finally, thanks to Alan Murchison, Performance Chef for all his knowledge and nutrition advice over the last four months.

 

PS its now 48 hours since the race and my body feels totally recovered. The race plan worked. I’m now ready to kick on for the next couple of weeks and prepare really well for Ironman 70.3 European Championship in Denmark.