Pete’s got a “Problem”

It doesn’t matter how fit you are, how well you look after yourself and how positively you view life, sometimes stuff just happens to you. When it does you can’t ignore it. It won’t just go away as I found to my own cost.

So I thought I would share my story of what has become affectionately known this year as “Pete’s Problem”. Here goes:

It creeps up on you over time and because its so personal and invisible its something that tends to get ignored. Oh and blokes don’t like to talk about such things either. We might take the piss in the pub about the one in the gang who has to keep going to the loo but its perceived as weakness or a sign of failing masculinity to not be able to hold your beer and control your bladder. So playful mockery is a legitimate bloke reaction and seldom do we stop to ask if they are ok or try to help them to face the truth that there is an issue that shouldn’t be ignored. As I’ve found out to my cost, prostate problems don’t go away on their own.

During the day it tends to be ok. You can normally nip to the loo whenever you need and occasionally things can get critical when there doesn’t seem to be a loo when you need one. But its at night that things start to change. At first you are getting up half way through the night to answer the call of nature and slowly but surely you can find yourself getting up every hour. This is when it really has an impact (even though you don’t realize it) as a full nights sleep becomes a thing of the past. Strangely though your body adjusts to being permanently tired and a part of your brain kicks in to tell you that everything is ok.

Little by little we accept the new normal and we ignore the fact that this new normal isn’t ok.

Then something dramatic happens that changes everything.

For me that dramatic event happened last December when I was meeting up with a few old mates in a pub in London. It was busy, it was great to see them again, we had lots to catch up on and it wasn’t easy or convenient to keep nipping to the loo (and I probably also didn’t want to run the risk of being the butt of the weak bladder jokes). When I did go I found something unusual happened. I couldn’t go at first and then it only came out in a dribble. This was not good. Each time I attempted to leave the loo I knew I needed to go again but thankfully with multiple repeats I emptied my bladder. Shortly after it was time to get the train back up north to Chester and I was now unable to urinate at all even though I was desperate. It felt like I was having contractions for the whole two hour journey. It was so painful. Somehow I got home and my wife suggested a hot bath would ease things and also that I should drink more water to try and flush out whatever was causing the problem. We had no idea that this was the worst thing we could have done at this moment!

We were ignorant about urine retention which is a condition that is caused by the bladder going into spasm and therefore preventing any fluid from leaving the bladder. The only way to deal with it is to have a catheter inserted to drain the bladder and then leave it in there for multiple days to allow the bladder to recover from the trauma. As my contractions got more frequent and more intense we ended up in A&E where I was rushed to the front of the queue to have the catheter procedure which thankfully, brought instant relief.

My prostate was seen as the cause of the problem as an internal inspection suggested that it was large but smooth and therefore probably benign. I was prescribed a drug called tamsulosin to relax the prostate and bladder to minimize the risk of going back into retention. I was told that I’d now need to take this drug indefinitely and whilst this news depressed me at first,as I do not like to feel that my body needs to rely on drugs to function effectively, once I adjusted my way of thinking I realised that it was a simply a tiny daily inconvenience to prevent further significant breakdowns. Over the next few months I had various other tests to check my flow rate and capacity to empty my bladder and whilst I didn’t score perfectly I was seen to be well within the acceptable range and so I continued to take the medication every day and settled into a new normal.

I got back into training hard, the early part of the race season began well and I put the retention episode behind me.

But then it happened again, only this time in the middle of a race.

I was in Sweden competing in my 1st Ironman 70.3 Triathlon and unknowingly went back into retention during the bike leg. I went from feeling that I could soon do with a loo visit to the dark realization that it was too late and I had now tipped over the edge into retention in such a short space of time. Having suffered retention once before I knew deep down what I was facing, but just couldn’t bring myself to confront it during the race and so decided to complete the run in the bizzare hope that my body would miraculously resolve it. I stopped at every aid station over the half marathon distance to try and urinate to relieve my growing discomfort levels. It was futile as I was already in retention. Eventually I crossed the finish line in agony, was put straight into an ambulance and rushed to the local hospital. To the shock of the medical team more than 3 litres of fluid was drained from me ( a normal full bladder is approximately one litre) and so lots of blood tests were quickly carried out. Thankfully, everything came back clear and so I was allowed to return to UK the next day.

It was now clear to me that my medication was not working sufficiently well to prevent further episodes of retention. I found a new Urology Consultant and embarked on 3 months of intensive investigations to try and understand what was happening and why. I was given additional medication whilst we continued our investigations, the new drug being one that helps to reduce the size of the prostate over time.  But when I learnt that my prostate was “super sized” it did seem that even if these drugs could reduce it over time I would still be left with a monster that could cause retention at any moment of stress. After viewing things as a result of an endoscopy, my Consultant concluded that I was continuously on the edge of going into retention and so we made a decision to have surgery to significantly reduce the size of my prostate. However there was another complication. Increasingly high scores from repeated PSA tests together with some suspicious images from an MRI scan led to a recommendation to have series of biopsy’s taken before making a final decision about surgery.

The risk of cancer seemed to be growing with every test I was having and yet I was still totally confident that my prostate was benign. It was only as I was arriving at the hospital for the biopsy operation that it dawned on me that I could have cancer. I did my best to put this thought to the back of my mind, but have to admit that I was suddenly very scared and the next 5 days before I got the results back were pretty difficult. Thankfully all 30 biopsies were clear and I have to say that I have never been so relieved in my life to hear this news. I was now able to proceed with the operation to reduce the prostate.

A few weeks later I went back under anaesthestic and had 50 grams of tissue removed. 24 hours later I was allowed home and delighted to be catheter-less and no longer requiring any of the previous medication. The next three weeks were difficult and uncomfortable as the body was beginning to heal but slowly things started to settle down. At first, urinating was very painful, far too frequent, often blood stained and triggered intense nerve pains all down the backs of my legs, but as the healing progressed these symptoms eased. One month on, I now feel as though my bladder is much more relaxed, the nerves around my whole core area have recovered and I’m sleeping so much better than I can remember for years. My brain has taken a while to adjust to not needing to wake frequently through the night but I’m now enjoying unbroken sleep which feels like such a treat.

I’ve now had my post op flow tests which are showing that I’m able to fully empty my bladder again and am urinating  like an Olympian! The decision to have surgery was absolutely the right thing for me to do and I’m hopeful that this will have incremental performance benefits for me next year (as well as obviously eradicating the danger of further retention).

My Consultant has given me the green light to begin some very light exercise and you won’t be surprised to learn that I have taken him at his word. I have loved getting out for a gentle jog, raising my heart rate a bit and sensing the blood pumping around the body again. I should be fully healed and ready to resume proper training on December 1st. 2017 is going to be a great year.

So why am I sharing all this personal stuff that some might find awkward or embarrassing ? Well, its simply to help you to avoid what I’ve been through or worse, given that Prostate Cancer is the most common cancer in men and one in eight of us will get it in their lifetime. I know that I am lucky that my prostate is benign.

If you are experiencing any problems urinating whether that’s to do with reduced flow, increased frequency, sudden urges then don’t be shy or embarrassed and don’t ignore it as it will only get progressively worse. Go and see your GP and get checked out. The earlier you do it, the better chance you’ve got of avoiding what I’ve been through and I can categorically confirm that you do not want to experience this if you can possibly help it.

2016 Race Year Review

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2016 has certainly been a year of highs and lows, but I’m relieved to finish the season with a strong performance and an encouraging result.

March

My race year began on a cold March morning with a Sprint Duathlon at Oulton Park, a favorite venue of mine. The Erdinger arm warmers certainly came in handy !

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This undulating circuit produces fast times and now that this event was draft legal the bike leg was even quicker than usual.

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I treated the race as a training session and was pleased with my finish position of 3rd in AG in a time of 69:56.

My next race was a week later with the Liverpool half marathon, again a great opportunity to test my run legs. As you can see I was delighted to run a new personal best time of 85:03. This got me very excited about my prospects for the season.

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Into April and it was the Windsor Duathlon that also doubled up as the British Championship. The race was a logistical disaster with competitors being held up on the bike course and after crossing the finish line in 2nd place in my AG I was later relegated to 4th place. I was not happy, despite the smiles!

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Working hard on the 1st run

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All smiles despite the result!

May saw my first international race of the year, a superb trip to Denmark for the European Long Course Duathlon Championships in Copenhagen. This was my 1st time racing at this distance and so I wasn’t quite sure what to expect and how strong the competition might be.

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Making new friends

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Despite carrying a niggling injury which forced me to take it easy on the 1st run, I was delighted to finish 3rd and pick up a bronze medal in a time of 2:56:43 over the 10k/60k/10k course.

At the end of May I had my first triathlon of the season at the Erdinger sponsored Nottingham Big Tri.

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I was delighted with my swim improvements and grabbed 4th place in the AG in a time of 66:59 and had a chance to celebrate with my son.

June

A week later and we are off to Spain for the World Duathlon Championships.

I had high hopes of winning a medal here and was determined to improve on my 4th place from last year.

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All set for a great race!

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The race did not go to plan and after a huge crash on the bike at 60kph, which left me shocked, battered and bruised I somehow managed to pick myself up and not only finish the race, but finished in 8th place. I was very proud of the determination I showed that day.

IMG_0067An unplanned stay in the medical tent after the finish line.

I then a few weeks of enforced rest to recover from the crash, before having a fun team triathlon at Cholmondely Castle near home in Cheshire.

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I was a bit anxious pre race, before testing out my body again!

Gauntlet finish line

Together with my son and his girlfriend we won the team event over half iron distance. As you can see we are pretty pleased with ourselves!

Into July and I had a great race in Chatsworth Tri, after a kit malfunction, where I finished 2nd in AG in a time of 79:34.

I was feeling good again and ready for the next big challenge.

The following week it was back into Europe again for my debut at 70.3 distance in Jonkoping in Sweden. This was a beautiful venue for such a huge step up in my development as a triathlete. Frustratingly, the race didn’t go to plan. I was taken ill during the race, but was determined to finish and struggled through to the end to claim my finishers medal in 5:57:13.

2016-07-09 08.27.24Excited the day before my 70.3 debut

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Anxiously clutching my Erdinger water bottle before the swim start

img_0236Just about to head out on the run. Little did i know what was just around the corner, as 200m further on I was vomitting and went into retention

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Proudly holding my hard earned finisher medal on the hospital bed

After crossing the finish line I was put straight into an ambulance and rushed to the local hospital.

Much of the rest of the summer was spent in and out of hospitals having tests to find the reason for my body breaking down so dramatically during the 70.3 race. I continued to train throughout, albeit with the worry that my body might let me down again. I was determined to finish my season on a high.

The national relay championships at Nottingham in August became a fun distraction from all the tests I was going through. Racing as part of the Erdinger Alkoholfrei team was really cool and we put in a good display.

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Here we are celebrating a great team effort!

This race gave me the boost I needed ahead of my final race which was always planned as my “A” race of the year, The European Middle Distance Triathlon Championships in Austria.

After all my health scares over the summer I was so excited going into the race and really wanted to enjoy it. I adjusted my goals for the race to reflect everything that i had been through and set myself the challenge of ensuring that I reached the finish line healthy, that I appreciated just how lucky I was to be there and that I simply enjoyed the processes of swim, bike and run. If I did this the result would take care of itself.

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The venue was magical, the conditions were almost perfect (it was too hot for a Brit!) and I loved every moment of the race.

img_0367Swim start went smoothly and I came out of the water really happy with what I’d done

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Here I am working hard on the bike leg. It was the most spectacular course I’ve ever raced.

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Looking strong on the run

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Not long to go now!

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One final sprint for the line.

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On the day I could not have done any better and was delighted with my performance. I finished 7th in my AG and just missed out on breaking the 5 hour barrier with a time of 5:02:34.
That 5 hour barrier gives me something to aim at next season.

Its been a tough year. The highs have been winning another European Championship medal for the third year in a row, setting new PB’s in the water and over half marathon, plus finishing the season so positively in Austria.

The lows have been crashes on the bike, the body breakdown in Sweden and then a summer of hospital visits. After my final race I went back into hospital for an operation to deal with my health problem and allow me to come back even stronger next season.

Thanks so much to all my family and friends for their love and encouragement everyday, to my Coach, Annie Emmerson for believing in me and rolling with all the challenges of the year and to Erdinger Alkoholfrei for all the support they have given me throughout the season.

Summary of Results

06/03   Oulton Park Duathlon                             3rd AG     1:09.56

13/03    Liverpool Half Marathon                       4th AG     1:25:03

03/04   Windsor Duathlon ( GB Champs)       4th AG     2:16:28

08/05    European Long Duathlon Champs    3rd AG    2:56:43

28/05    Nottingham Triathlon                           4th AG    1:06:59

05/06    World Duathlon Champs, Spain        8th AG    2:20:18

12/06     Leeds Triathlon                                       Injured, did not race

26/06    Cholmondely Tri                                     1st team 4:28:58

03/07    Chatsworth Tri                                        2nd AG     1:19:34

10/07    Jonkoping 70.3                                        17th AG    5:57:13

27/08    Nottingham Relays                                3rd team  3:30:21

04/09   European Middle Dist Tri Champs    7th AG      5:02:34

Lessons From Jonkoping 70.3

A week on from my body breaking down during Ironman 70.3 Jonkoping I took my first steps back, albeit gingerly and went for a jog. As I was moving ever so slowly through the beautiful fields behind the church in our village one of my favorite songs floated into my brain. Why did this happen at this moment and what is its significance?:

“Now the drugs don’t work

They just make you worse

And I know I’ll see your face again”

The Verve

As I jogged along I thought about it.

Well, I’ve always been anti drugs of any description and yet since the beginning of 2016 I’ve had to take a daily dose of Tamsulosin, a drug designed to manage my enlarged prostate . One tiny pill each day has not been much of an inconvenience and if it was going to prevent a recurrence of the agony of urine retention then I was prepared to swallow my pride and accept that I needed some outside help to keep my body functioning properly.

But here’s the thing. The drugs don’t work for me and they do make me worse as it appears that a relapse could happen at any time and in my case at the worst possible moment during the biggest race of my year. I’ve suddenly lost my confidence and belief in my body to do what I want it to. This sent me to a very dark place and it took a full week to get to the point where I was even prepared to risk something as simple as a jog.

So I’m determined to find a different solution and not simply accept the acknowledged step one (take the drugs and go away) of the medical profession in the management of this increasingly common middle-aged man enlarged prostate problem. I need to find a better solution for me that recognizes my circumstances and my hopes and dreams. I’ve been doing my own research and as a result I’m seeing a Consultant tomorrow!

By coincidence over the last few weeks I’ve been reading a new book by Matthew Syed called “Black Box Thinking”. Its all about high performance and its key message is that success happens as a result of learning from our mistakes and that the “growth mindset rather than fixed mindset” is absolutely critical for winners. I’ll be blogging some more about this soon as I think it’s a brilliant book with some excellent insights but for now I’ll reference it simply to highlight the importance of learning from each race.

So what can I learn from my experience at Jonkoping?

IMG_0685Was I right to chase that medal or should I have cashed in my chips when I was struggling? A week on I still believe it was the correct thing to do. By the time I knew I was suffering a recurrence of urine retention I would have needed medical intervention anyway. Therefore, carrying on did not compromise my health any further. My brain was telling me to stop, but by carrying on I learnt that my body was still capable of achieving my goal and so the real lesson here is that when I’m healthy again and simply on the edge of exhaustion I know that my body can deliver lots more for me than my brain probably wants to allow.

I’ve also learnt that health and fitness are not one and the same thing. They are certainly linked but they are very different.

Unlike fitness, health can change dramatically in the blink of an eye and can appear to some to be out of our control. I accept that there are factors of health that are gifted to us good and bad, but I do believe that there is lots that we can do to give ourselves the best chance of being healthy:

  • Don’t take it for granted. The fitter you are the better chance you have of being healthy (there is the connection). The doctors in Sweden were astonished at my ability to both deal with the condition that they treated and recover so quickly from their intervention. They recognized that this was down to my fitness levels.
  • Take personal responsibility for it. I think I’d abdicated my health to these drugs and assumed because a medical professional had prescribed them then they must be the right answer to my problem. Big mistake.
  • Be as informed as you can about anything that is affecting your healthy balance and keep upto date with new developments and research. The wonderful thing about science and medicine is that as a human race we are still learning so much and therefore, GP’s and even Specialists, can not be on top of everything and we mustn’t assume they are.
  • No one is as interested and curious about your own health as you and so you must influence it as best as possible by asking questions, encouraging reflection and rethinking. What was the best solution yesterday is not necessarily the best solution tomorrow.

I was guilty of failing to heed most of this insight and my body breakdown in Jonkoping has highlighted just how fragile health is and just how much we need to protect and nurture it ourselves. Given that this blog is all about how to achieve extraordinary things after the age of fifty I think the most powerful lesson I’ve learnt recently is that health is the foundation for success and that it should never be taken for granted.

I have never been fitter. Ever. Period. But without being healthy my fitness can not be put to my advantage.

Moving on, I’ve also learnt that despite my passion for life long learning and development I can have a tendancy to get into a fixed mindset without realising it. For example, over recent races I’ve struggled with my new wetsuit and was beginning to “believe” that it is difficult to remove in a race situation. Anecdotes from other people about Xterra wetsuits being tricky helped to confirm this new limiting belief and therefore I was becoming “fixed” around the wetsuit causing the problem rather than me! It was only through repeated conversations with my coach that I realized I was approaching wetsuit removal in the wrong way. Zip down, Velcro ripped, shoulders out works so much better than Velcro ripped, zip down, shoulders out because if the zip is down first then the Velcro will not reaffix itself as soon as its ripped apart, thus allowing the shoulders to pop out. Consciously following the correct steps resulted in a seamless wetsuit removal and brought a real moment of joy within the hurly burly of the race.

Where might you be limiting yourself with a fixed mindset?

My final piece of learning from Jonkoping is that I got my fueling strategy wrong. I drank too much electrolyte and not enough water on the bike and also took on board too many gels, especially caffeine gels. As a result my body couldn’t process it all and it came back on the run. I did this because after my only other race at this distance I totally bonked with one kilometer to go and so this time I think I went too far the other way. Next time I need to find a better balance.

So despite a deeply disappointing outcome at the race there is so much learning that I can take forward to make me a better triathlete in the future.

“The best laid plans of mice and men often go awry”

Where to start?

I guess to reassure everyone that I’m ok. I’ll be out of action for a little while, whilst I try to get to the bottom of what caused my problems during the race but I’ll be back stronger and better prepared for having endured what I went through on the streets of Jonkoping!

I’d never been more excited in the days leading up to a race. It was going to be my first official Ironman 70.3 race and it was our first time in Sweden. The scale of the whole event dwarfed most other things I’ve been involved with for the way it took over the whole community. ITU and ÉTU championships are great and have brilliant atmospheres but the excitement around the town of Jonkoping for their first ever Ironman event was captivating and a privilege to be part of.

I felt ready and my performances over the previous couple of weeks suggested I was hitting a peak level of fitness and form just at the right time. This was the race I’d been looking forward to all year and I had a well of confidence that was building inside.

We arrived in Jonkoping a couple of days early and had a chance to look around. It’s somewhere that we would never think of coming to unless it was for a race and I’m so glad that we’ve been. The setting on the enormous Lake Vattern is stunning and for a town of less than 100,000 it has amazing facilities for its people (and having visited the inside of its leading edge hospital it was like being transported into a very bright future compared to our overstretched NHS ). We enjoyed a relaxing day exploring the bike course which took us through some stunning countryside, stumbled across a fabulous restaurant for lunch and most importantly took even more confidence from the terrain. The toughest section was over the 1st 40km and so once I’d ridden this as practice I knew how hard to push to ensure that I could really go to town over the second half. Confidence was building even more.

2016-07-09 12.25.06Race day arrived and the conditions were pretty much perfect. It was cool, overcast and the high winds of the previous days had dropped to simply a steady breeze. It was going to be a memorable day.

The added complications of transition with red and blue bags and changing tents all seemed to be falling my way as I had the ideal slots at the end of racks and would have no problems finding my things. The stars were aligning beautifully!

2016-07-09 14.36.30A short warm up swim calmed me down and helped get me in the zone for the start. An enchanting rendition of the Swedish national anthem just before the Pro start brought a tear to my eye and reinforced what a special day this was going to be.

Ironman races seem to begin with a rolling start to minimize the washing machine effect and so the 2000 competitors slowly edged their way to the start line with 4 swimmers at a time being released down the ramp and into the water.

The swim course could not have been more straight forward. Up the lake for 900m, turn left for 100m, turn left again and swim back for 900m. Easy. I swam ok and did not get passed by too many others. The last 400m was hard as I was beginning to get a combination of tired, bored of swimming in a straight line with nothing else to think about and a tad anxious that my heart rate was a bit high. I was glad to reach the swim exit and pleased with my legs as they got immediately into a smooth run along the blue carpet towards transition.

My thoughts now turned to getting out of the wetsuit. Would I be able to execute this today or struggle as I’ve been doing recently?  Zip down, Velcro released, out popped my shoulders and my arms were out without any drama. Easy. “Can’t wait to tell Annie” I thought as I ran towards T1.

It must have been 800m to transition and so plenty of time to take stock of how I was feeling. My most over-riding thought was that my heart was still racing and this felt very odd and so I tried to breathe deeply and slowly to bring it down, without any joy.2016-07-09 14.35.15

Once into T1 I grabbed my bike bag and headed into the tent. Wetsuit was removed seamlessly, helmet on quickly, swim stuff put back into the bag and away I went, dropping the bag into the big bins en route to my bike. There seemed to be plenty of bikes in my area which is an encouraging sign of my swim progress and off I went. As I got into my riding I was still very aware of just how high my HR was and so I continued to focus on slowing down my breathing to get it more under control.

I then settled into a strong TT position for the first few kilometres as I headed out of town towards the 1st big climb. I’d practiced this climb and so was pleased to find that the gears I thought I’d need were the ones that I used. This race was going to plan. I reached the high point of the bike course in good time and then felt it was time to push on. I’d been taking plenty of fluid on board and swapped a bottle for a new one at the 40km feed station.

During the 2nd half of the bike things began to unravel. I was getting distracted by strong sensations of the need to pee and yet I couldn’t manage it. This was creating tension in my body and I felt an increasing need to get out of the aero position and stretch off a bit.

2016-07-10 19.33.53-1I was pleased to get back to T2 and get on my feet again as I thought this would unlock my ability to pee once I got going. I had a good transition and flew out onto the run course feeling momentarily invigorated. My legs felt great and I thought I was about to put in a strong run. However after 200m I suddenly felt odd and vomited in full stride. It seemed like the gels I’d been taking throughout the bike course had been rejected by my body. My stomach was churning violently and I had to slow down and hang on for the 1st aid station. I made it and felt a bit better after a visit to the toilets but was still concerned that I hadn’t really managed to pee properly. Despite this, I thought that I needed to get some water inside me to help dilute the gel concentrations that were probably still sitting in my stomach. I was now feeling pretty rubbish but concocted a plan to jog between the aid stations and walk whilst taking on bananas and water until i felt better. However, everytime I tried to increase my pace I felt the waves of nausea returning together with an increasing frequency and intensity of the need to pee ( but I simply couldn’t).

So I now had a choice. Do the sensible thing, pull out and accept its not my day or battle on and reach the finish line?

I kept hearing the voice of the race director in my head explaining that the finisher medal was the same for the pro’s as it was for the age groupers. I wanted that medal and the worse I began to feel the more I wanted that little bit of metal on the end of a yellow ribbon. Getting that medal drove me on, even though I was getting slower and slower.

As I passed Kathy on each lap I stopped to reassure her that I was ok, even though I was becoming increasingly aware of how much I was struggling. To her credit she didn’t once try to get me to pull out but just gently asked me to re-evaluate each time. To me this was a critical moment, a test of how well I understood my limits. I wasn’t going to put myself in danger but I did want to see how much I could suffer in the pursuit of something I wanted to achieve. I had plenty of time ( two and a half hours on that run, if you can call it that!!) to listen to my body and assess what was going on. I had a pretty good idea that this was a recurrence of a urine retention problem I’d had last year and it would probably end up with a visit to hospital but in that moment I just had to believe that I could reach the finish line.

On I went getting slower and slower. The encouragement from the crowds were overwhelming and small children almost brought me to tears with their words of support in perfect English.

I finally crossed the line 3 minutes short of 6 hours to proudly receive my finisher medal. I knew deep down that I needed to find a medic quickly but it took Kathy’s arrival to make me do it. I was put straight into an ambulance and taken to the hospital where a brilliant team were waiting to sort me out.

Total relief. Total admiration for the skills of these people.

2016-07-12 13.10.115 hours later, following a series of tests I was allowed to leave, still proudly wearing that Finisher medal. I feel huge gratitude to the whole team who helped me at Jonkoping Hospital.

Ironman 70.3 Jonkoping did not work out the way I’d hoped or planned but I loved the experience, loved the weekend in Sweden and it will most definitely rank very highly in terms of my most memorable races!

As ever, thanks for the continued support of Erdinger Alkoholfrei, thanks to Coach Annie for all the guidance and preparation and thanks to Kathy, friends and family for all the love shown to me.

I’ll be back!

Peak District Triathlon 3 July

 

What a cracker of a race!

The Chatsworth Estate is an inspiring venue for a race right in the heart of the beautiful Peak District, and when coupled with a still, sunny early morning it created a magical environment that more than made up for the fact that all bikes had to be racked and ready to go by 6:30am (despite my start time not being until 8:20am).

After the torrential rain of the previous day, the race village was pretty wet, but the roads had dried up nicely and the conditions were set for great racing.

Xtramile Events, the race organizer are very good at putting on a race and when it became clear that there was congestion trying to get 1000 competitors onto the site between 5:30 and 6:30 a.m they dealt with it all very quickly and put the start of the race back by 15 minutes. It’s not what they did, but the calm way that they did it that seemed to relax everyone and prevent any unnecessary stress so early on a race day. Well done Xtramile.

Today I was racing the sprint as a warm up and a bit of speed training before my next “A” race (Ironman 70.3 Jonkoping) in Sweden next weekend. This season I’ve used a similar strategy to prepare for my other “A” races and its proved successful so I was hoping to keep it going.

Given that I had 2 hours between racking my bike and my start I was under no pressure and took things very gently. It was great to catch up with Erdinger Pete and Cath and have a warm up with fellow Erdinger team-mate Garry. All was going well as I went back into transition to put on my wetsuit and get ready for the swim start. However, the zip on my trusty Erdinger tri suit jammed and wouldn’t zip up. Despite the help of the full Erdinger crew we couldn’t dislodge it and so had to improvise so that I could start. It’s amazing what a few safety pins and some packing tape can do!

CmbNn3EXEAEPrDgRelieved, I headed off to the swim start arriving just in time for my wave to enter the water. 12 degrees was mighty bracing and the 60 second wait for the start gun seemed like an eternity.

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Once we got going I forgot about how cold the water was as I was too focused on trying to find a small amount of it that I could swim in. It was so crowded and the River Derwent through the Chatsworth estate is fairly narrow and shallow at the edges so the swimmable channel was limited to say the least. The downside of improving my swim speed is that it takes a lot longer for me to find any clear water and it wasn’t until we got to the turn buoy at 375 m that it seemed to settle down. The good news though is that my improving technique now gives me the confidence to hold my lines and fight for my position in the water. I’m definitely getting there. I felt like I swam well on the return and was soon exiting the river to head back up the field to transition, dodging the sheep pooh along the way!

My new wetsuit has proved tricky to get off to date and today I probably had more challenges than before. During the run back to T1 I would usually have the upper part of the wetsuit off ready to kick it free from my legs as I get to the bike. Today however I didn’t manage to get it off my arms and ran into transition with both arms trapped. So I lost time doing my Houdini impression and then made things worse by getting the clasps on both my helmet and race belt stuck. 1:51 in T1 was not v impressive and probably cost me all the time I’d made up through swimming faster! Heh ho, at least this is something that should be easy to correct and then I’ll be really hunting down the fast swimmers.

Out onto the bike I went. Today, we were being given special access to the private drive of the Devonshire family which led us alongside the river and out onto the public roads. I don’t know what they have been doing on this road but it was covered the whole way with a thick layer of, what I assume were, animal droppings. By the time we reached the road my bike was coated in this thick slime….nice ( 1st job when I got home was to give my flying machine a good clean!).

After 3km we entered the village of Beeley and headed up the 3-4km steady climb to the top of Curbar Edge. This was my kind of climb as it was not too steep and by tapping out a nice cadence I went past dozens of fellow competitors. Over the top I went and slotted straight back into the big ring and found a superb rhythm that powered me all the way back to Chatsworth. Even the section of road on the return that had its top layer skimmed off didn’t cause me any issues as I decided to take my lead from the Paris-Roubaix boys who talk about going hard to skim across the cobbles. It worked for me and I was soon arriving back at T2. There was a long run across the sodden fields from the dismount line and I was feeling very pleased with my decision to race sockless for the 1st time. Bare feet dealt with the mud and puddles very easily. A much quicker T2 got me back out and onto the run course. This was a brute. It’s all off road on a combination of muddy paths, fields and rough tracks. Its 2.5km up hill and then 2.5km straight back down again. The ascent is a leg burner, pace is irrelevant its just about getting to the top in one piece so that you can then let it all go on the way down.

With a thousand competitors on the course at the same time it created a great atmosphere on the run as friends and family generated lots of noise and encouragement.

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I crossed the line smiling from ear to ear in 1:19:34, after a 23:14 run which is the slowest 5km time I’ve recorded for a long time. But this is not a fast course. Its got long transitions and each of the 3 legs has its own special challenges. So the time doesn’t matter here, it’s the experience that counts and this is what makes it a very special race. I had a real buzz and spring in my step.

As I helped out pouring Erdinger for all the finishers I could see that it wasn’t just me that thought this was such a special race. Everyone was smiling, exhilarated, swapping stories of their own race and their own interpretations of the brute of the hill at the end, the shock of the river, the challenge of the bike course. I think they’ll all be back again.

Well done XtraMile for putting on such a great event. Huge thanks to Erdinger for their continued support to me and especially today for the running repairs that got me to the start line.

Oh, and I later found out that I finished 2nd in my AG and given that this was a 2017 European Champs Qualifier and therefore attracted a pretty high quality field it shows just how much I’m improving as a triathlete.

Chuffed!

What great preparation for next week. If I can get my wetsuit off (and wear a trisuit that works), who knows what I might be able to do !

Picking Up The Gauntlet

Over a few drinks last Christmas the gauntlet was thrown down by my eldest son Jake and his girlfriend Becky. They wanted to join me in a team triathlon and so fittingly, we entered a race called “The Gauntlet”, a Middle Distance triathlon that formed part of the Castle Series. Cholmondeley Castle is only around the corner from where we are living in Cheshire and so it was the ideal venue for us to put together our scratch team.

Becky was to be our nominated swimmer, Jake our cyclist and I became the runner. Jake had done a few triathlons in the past, but nothing since 2013 when he decided to focus exclusively on cycling, and boy what a cyclist he is becoming.

Becky swam as a young girl but had not trained for a number of years and so this event was designed to be a huge goal for her to aim at. She clearly trained well as her performance on the day was outstanding, easily beating her target time for the swim.

June 26th soon came around for the team. Race day was a beautiful clear, calm morning. The contrast between the weather and emotional state of our swimmer was pretty evident and as Becky sat in the holding pen listening to the race briefing I could see the nerves and tension building on her face. Having never experienced anything like this before to have to listen to the full briefing for a Half Iron distance race must have been pretty terrifying. Thankfully I got the chance to reassure her before she headed off into the lake that she was ready and had nothing to worry about. “Let the fast guys go, position yourself out wide to minimize the start chaos and most all relax and enjoy”.

I’m delighted to report that at least someone listens to my wise words!

After 950 meters the swimmers emerged from the lake, ran back around to the start pontoon and began another lap. Becky came out smiling and celebrating as she heard that she had done the 1st lap in under 19mins. She was swimming really well and clearly enjoying herself. Knowing this, Jake visibly relaxed and headed off to transition to get himself ready for the bike leg.

2016-06-27 13.59.34The leading swimmer entered transition after only 25 mins and the leading lady was just 4 mins behind in 4th place overall. Becky continued to swim brilliantly and soon emerged from the lake and ran up the grassy slope to transition to hand over to Jake in just 38:59. We were the leading relay team and in 44th place overall. Becky’s joy at this news was great to see and we just had to take the opportunity to get her onto the podium at that moment!

2016-06-27 13.59.30Jake disappeared off into the Cheshire countryside settling into his textbook aero position on his Canyon Speedmax flying machine. He makes cycling look effortless, but he even shocked us by reappearing after lap one in 5th place. He had overtaken 39 competitors in 32km and had now got his sights set on the top 4 guys, all of whom were very tasty triathletes. At the end of lap two he was upto 4th and by the end of lap 3 he was only seconds down on Phil Murphy in 3rd place. Jake completed the bike leg in 2:25:03, an amazing 7 minutes faster than anyone else. Admittedly he didn’t have to save himself for the small matter of running a half marathon but it still represented a pretty impressive performance. So says a very proud Dad!

Jake GauntletAs he came past at the end of each bike lap, I found myself becoming more and more nervous. Both he and Becky were performing brilliantly and I didn’t want to let them down. As I warming up my legs felt like jelly and I needed to give myself a good talking to “ you are the experienced one, you know how to perform, so just go out, relax and run”.

2016-06-27 15.45.49We had the advantage over the individuals in the race of a much quicker transition as all we had to do was rack the bike and then transfer the timing chip from Jake to me. So, luckily I got out of T2 ahead of Phil Murphy. I’ve been getting to know Phil over the last few months as he has been helping me with my bike position and I know what a strong and talented triathlete he is. So I decided to go off quite hard to try and put a bit of distance between him and me and then see how long I could hold him off.

The run was three laps of 7km and each lap included an out and back section where you could eyeball the competition and then a stinging hill up and around the castle. As I came back down the out and back on lap one I could see that I was about 400m ahead of Phil and probably 1000m down on Chris Standidge in 2nd place.

By lap two I managed to lengthen my lead on Phil but was now approx. 1500m down on Chris. I was still feeling good and running with a strong rhythm. As I got onto lap 3 I knew that I’d be able to hold on and keep the pace up. All I had to do was tackle the castle hill for the final time and then it was downhill all the way to the finish shute. Jake and Becky were waiting and we crossed the line together, all delighted with our mornings effort. We finished 3rd overall and 1st relay team. 4:28:58 was our finishing time. I really didn’t imagine we could get close to 4:30:00 so to go under this barrier was a hugely satisfying achievement. My run time of 1:23:37 was also way faster than I’d expected and so this provided another little layer of pleasure.

Gauntlet finish lineCrossing the line together was very emotional for me. I felt really proud to have competed alongside Jake and Becky and to have Ben, my other son, Kathy and my sister Judith cheering us all on throughout the day made it really special.

2016-06-27 15.45.48I know that in many of the events that I race I become very focused, lost in my own bubble of concentration, sometimes unaware of the support and sacrifice that the family make on my behalf and so it was brilliant to experience racing in a different way this time. This felt like a real shared experience and one that I’d love to repeat again and again.

So, you can imagine just how delighted I was to be asked later in the day “When can we do that again?”

Race Report. Aviles, Spain. June 5 2016. World Duathlon Championships

Race day arrived and I woke having slept relatively well, which I interpreted as a good sign. I felt calm and ready. It was almost time for the big test of the World Championships again. A pre breakfast jog confirmed that my legs were ready to race. No heaviness or fatigue. “Steal springs” perhaps, but I’d be deluded if I felt I’d be able to run at the speed of a leapord like that character in Gallipolli….maybe a 57 year old leopard though!

Our taxi arrived on time and he found his way around all the local road blocks easily, delivering me to the race start area in good time. All the variables that were out of my control were now behind me. Everything was going well. Surely it was going to be a brilliant day.

I checked my bike in transition, pumped up tires, fitted bike shoes and my set up was done. Warm-up was completed and I was ready to go. The usual nerves started to kick in as we were called to the holding pens but it was excitement rather than fear that I was feeling.

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The start gun fired and we were off. I felt alive and the huge crowds were inspiring as we ran through the main arena and out alongside the river. My stride pattern was good and it felt like I was running well but I think in the excitement of the event I went off a bit too fast, even though it didn’t seem that way at the time. After the first half lap (of two) a number of guys in my AG started to come past me and by the time we had reached about 8k I was down in 12th/13th place. This was not where I’d expected to be, but ok, I’ll have to fly on the bike to get back into contention.

IMG_0075During the last 2k back to transition I worked hard to hold my position and keep calm. Once I got out onto the bike I felt great. I got into my rhythm really quickly and began reeling in the faster runners. By the time I reached the foot of the one hill on the course after approximately 10k I had two quick Americans in my sights. I went past them with relative ease and felt this surge of excitement. I was now definitely back in the race and over the next 30k I could really impose myself. Down the other side of the hill I went, taking a moment to recover and then I noticed one of the Americans come past me again. Rather than letting him get into the sharp corner at the bottom first, I stupidly decided I wanted to show him who was in control and I pushed on and took a more aggressive approach into the corner.

Instantly I realized this was a mistake. I was coming into the corner too quickly and hadn’t given myself enough room. I hit the brakes hard to take some speed out before I needed to turn, but I hit them too hard, the wheels locked up and I was sent head first over the bars. I think I hit the ground first hard on my right hip and then somersaulted forward on my back before springing pretty much straight up onto my feet. At some point in this action my shoes came free from the pedals and the bike went in a different direction and thankfully didn’t cause anyone else to crash. I would have been even more disappointed if I’d ruined anyone else’s race.

My world stopped for a second or two. The huge crowd gathered at this corner took in a collective deep breath. I was dazed, confused, in a state of shock. I couldn’t understand what had happened and was frozen to the spot. As I turned around and saw my bike the crowd began to cheer. It was lying in the road and I went over and picked it up. The wheels seemed to be running freely. The handle bars seemed straight and aligned properly. The drivetrain was intact. The bike seemed ok.

My body was screaming in pain, especially my hip and back but I instinctively got back on and started gingerly peddling away. With this, the crowds went crazy. Under the direction of the local PA system they started chanting my name. “Hollins, Hollins, Hollins” was ringing out right along the waterfront and I was overcome with emotion as I slowly rode away, confused about what happened and what to do next.

My first thought was that my race was now over. I couldn’t get back into contention after such an horrific crash and so I’d ride back to transition to retire. A motorbike came alongside me and the rider was concerned for my health. He tracked me for a few minutes before I reassured him that I was ok to make my own way back. I then remembered I had a gel on the bike and so I took it. This helped to calm me down and as I slowly rode the 7k back towards transition I took my awareness around my body, checking out the physical situation. Apart from my hip that was thumping with pain, the rest of the body seemed ok. Only a few months ago, id experienced a similar hip pain on the left side ( another bike crash!!) and knew that riding hadn’t caused any further problems on that occasion. So my thinking began to change. I decided to complete the bike course and then see how I felt when I tried to run. Its not everyday you have the honour of competing in a world championship and so I wanted to give my all.

I set off on lap two, with a view to simply enjoy the rest of the race. I might not win but I was going to relax and soak up the awesome atmosphere that was being generated by the combination of team supporters and locals who were out in their thousands to cheer on the athletes. Once I relaxed, I found I was riding strongly again and soon began overtaking lots of other competitors. As I approached the infamous corner on the second lap I went into it much more cautiously. To my surprise the crowd recognised me instantly and the cheering and chanting  “Hollins, Hollins, Hollins” began again. I was overwhelmed by their support for me and this certainly endorsed my decision to continue. I pushed on further. By the time I approached T2 I could see that I had re caught a number of guys in my age group that I had overtaken prior to crashing out. This gave me a renewed sense of purpose. I was going to finish, even if it meant walking the last 5k. The moment of truth arrived at the dismount line. Was I able to run? Good news, the pain through my hip did not stop me from running and so I went through the long transition with the bike, changed into my run shoes and set off.

As I came out of T2 I saw Kathy and decided to tell her that I’d crashed just in case she was concerned about why I’d been so long on the bike. The fact that I was running should reassure her that I’m ok, was my reasoning.

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I took it easy over the first kilometre or so and then realised that I was running ok and so pushed on. I think my 2nd lap was quicker than my 1st and as I ran back towards the finishing arena I could see a number of athletes ahead. I began to pick them off and managed to overtake at least one guy in my age group.

I crossed the line feeling hugely proud that I’d battled on to finish the race despite the crash. I thought I would perhaps finish in the top 15 after all the time I lost, so was totally chuffed to discover that I finished 8th. A top 10 finish in the world championships after crashing is probably as good a performance as in any previous championships when I’ve been lucky enough to win medals…..and its certainly a performance that I’ll never forget!

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What did I learn?

Its crucial to stay calm and “in the present” at all times when racing. I allowed myself to get overexcited by the fact that I was reeling in those competitors in my AG that had run faster than me. In less than 10k I’d gone past at least 6 and knew that I was capable of putting myself into a medal position by the time I got off the bike. However, I made a huge error and took too much of a risk going into that corner. I knew the corner was there, I knew it was a tricky one to negotiate and yet I simply failed to give it the consideration it deserved because I wanted to get through it ahead of one of my American rivals. The reward for doing this would have been negligible and given I’d already made up more than 30 secs on him in 10k, I was surely going to put much more time into him over the next 30k of the bike leg. But in the heat of the race, I didn’t think straight and was too aggressive going into that corner.

So the 2nd bit of learning is about risk-reward. The rewards for taking risks need to be significant to even consider taking them. If not, back off.

And finally. It’s never over until it’s over. To get 8th place finish, less than 1 minute behind 5th after all the time lost and the damage done seems pretty remarkable and acts as proof to me that I should never give up.

I’m going to take a week off racing now and give myself time to recover properly before building up to the next biggie of the season which is a trip to Sweden for Jonkoping 70.3 in July.

My thanks as ever to my amazing wife Kathy for her love, support, patience and selflessness. Also big thanks to everyone in Aviles and ITU involved with organising this wonderful event, Jez Cox and his team, plus the whole of the GB team for creating such a wonderful team spirit.

Glorious, Glorious Copenhagen!

Its funny how things work out.

A week ago I was fretting big time about my troublesome hip after crashing on the bike 3 weeks earlier. I wasn’t sure I’d even be able to start the race in Copenhagen, let alone come away with a bronze medal.

IMG_1998 In the build up to the race I was getting shooting pains through my left thigh every time I tried to run anything beyond a gentle jog. As a result, I reframed my goals for this particular race, the European Long Distance Duathlon Championships, and rather than putting huge expectations (and therefore pressure on myself) of a podium finish I decided that my aim was to enjoy the Championship race atmosphere, manage my way through both runs as well as possible and put in a strong performance on the bike leg. The most important thing was not to make the injury worse as there are three more “A” races to come this year. By acknowledging this change of plan I immediately felt better and I realized just how silly it is to put so much pressure on myself by setting such lofty, but ultimately uncontrollable goals. As a coach I know this, as an athlete I’m still as guilty as the next athlete of falling into the unrealistic goal setting traps. When will I learn?

So we set off for Copenhagen feeling excited about the weekend rather than anxious about how the injury might affect my performance. The journey was a joy, the world seemed to be in a happy place (or perhaps that was the filter I was viewing things through) and Copenhagen looked stunning for our arrival. The weather was glorious, beautiful sunshine for 5 days and not a single cloud to spoil the perfect blue sky. The locals were wonderfully welcoming everywhere we went and I can’t speak highly enough of what a charm there is about Copenhagen. And to top it all, it is a cyclists heaven. We cyclists are given priority throughout the city and everyone respects each other. Why cant all cities follow their lead?

Having arrived on Thursday we had a really relaxed build up to the race and were able to combine course recce with other touristy type trips. My leg continued to give me shooting pains but not with the same frequency or intensity so I knew I’d be able to complete the race, but just didn’t know how quickly. Lots of the pre race prep was completed on Saturday and I went to bed the night before knowing the bike was safely racked and all I had to do on Sunday morning was check tyre pressures, set shoes up and ensure race nutrition was on board.

I woke feeling good. A positive mindset is always helpful, but strangely, can’t always be guaranteed, so I stood on the start-line ready and excited. Given my injury concerns I didn’t bother fighting my way to the front of the wave queue but put myself somewhere in the middle where I thought id be able to manage my pace without the threat of my race Chimp butting in and encouraging me to go too hard to keep up with the quick boys!

After the 1st kilometer where I experienced lots of shooting pains through the left leg, things settled down and I knocked out a fairly solid 10k, arriving in T1 in around 6th place.

IMG_1867 The start of the bike course was very narrow due to road works and so I treated this as a neutralized zone and used it to fuel up ready for the next 60km. Once onto the open roads I felt strong, powerful and importantly comfortable on my new bike and new position. Having only got the bike a week earlier this was its first test and it felt dreamy compared to my old bike that I’d struggled with over the last 4 years. 60km went by in a flash and I was back in T2 91 minutes later, having worked my way through the field, apparently into 2nd place. The new bike helped me to post the fastest bike split in the AG and whilst I didn’t know my position at the time I did have a sense that I was in contention given that T2 was pretty much empty of bikes as I arrived.

IMG_1885 Out onto the 2nd run I went and I was pleased to find that I wasn’t in danger of cramping even though I knew I was tired. I’d carried out my nutrition plan on the bike perfectly and knew I had enough fuel to get me through this last 10km. The unknown of course was how would my leg deal with it? The answer was pretty well. I couldn’t push hard but I did get into a bit of a rhythm and ground out the miles. As I headed down the final straight towards the finishing chute the crowd was creating a brilliant atmosphere and I remember taking it all in, despite the fatigue that was now bubbling under. I checked behind to ensure there were no national kits coming flying towards me and relaxed to really enjoy the last 100metres.

IMG_1926 I crossed the line with a huge sensation of pride in representing my country, knowing I’d given my absolute best on the day. On this occasion I wasn’t immediately anxious to know my finishing position. It was enough to know I’d put everything out there and I was really happy whatever the outcome. A Dutch athlete, Henry Dullink, came over and introduced himself. He’d won our AG and I was delighted for him. We struck up a rapport straight away and when I discovered I’d finished 3rd and won the bronze medal, I was overjoyed. It was a really special moment to go up and receive the medals together. He is going to be in Aviles next month for the World Champs so it will be fun to have another chance to race against him then.

IMG_1942 As always I owe a huge thanks to Kathy for being there for me and putting up with all my pre race nerves, to Annie for believing in me and helping to get me ready to race, despite the injury, to Charlie my physio for keeping my legs together and to the team at Erdinger Alkholfrei for their generous sponsorship.

On this occasion I also want to give special mention to Barron Mendelson the GB Team Manager who did a tremendous job for the whole team throughout the weekend. I also want to thank Phil Murphy from Total Tri Training in Chester who fitted my new bike for me and the new position feels powerful, aerodynamic and comfortable. Once I get used to the bike, I will be flying!

Winning this medal feels very special. Having won medals at Sprint and Standard distances, this is my first at longer distance racing and its given me a huge boost of confidence for the rest of this season, when I’ll be testing myself much more over the longer distances. Importantly, it’s also the next step towards my crazy dream of contending at Kona one day!

Dream big, work hard and you never know what might happen!

Listening to the body is key to learning the ability to adapt

It’s been a challenging week, but such an important one as I’ve learnt more new lessons that I hope I can hold onto as I continue to develop as a triathlete.

I woke up on Monday morning feeling rubbish and for a couple of days continued to go downhill physically and mentally. I was struggling with an overwhelming lethargy, a grogginess as I wasn’t sleeping well, an aching body and a sense of not been in focus. Everything was fuzzy and the physical niggles that I’ve been dealing with in my right hip and left achilles just suddenly seemed to be much more intense (they weren’t, it just felt like it).

Now, over the weekend I’d decided that this week was going to be a big training week. I’d recovered (or so I thought from Windsor) and with no business deadlines to get in my way I was going to focus on putting together some strong training as I build up to the next part of the season which is going to be about racing longer. So waking up feeling rubbish wasn’t a great start. Not being able to put a label on it made it more difficult for me to accept that there was some real going on and that I wasn’t just making an excuse to forgo training.

Unlike the normal me, I made the smart decision, took the day off and replaced training with rest but this only seemed to make things worse. A chat with Coach Annie the next day helped and she reassured me that taking a few more days to let my body heal itself was what I needed. Now, getting Coach’s approval to ease back is crucial for me to get my head right and in doing this it freed me up to reframe the way I saw the week. I was still going to train hard but rather than these sessions being swim, bike, run sets my training was now going to be based around lying down, stretching, foam rolling, reading. The time I had planned for training was still going to be used but in a different way.

One of the things I read was this brilliant article by Brett Sutton and it really resonated with me. http://trisutto.com/?s=ability+to+adapt

Brett really understands the Age Grouper psyche and in his article he identifies the very common challenge for successful people of juggling multiple important balls that include career, family, friendships, sport. (Maybe its part of the appeal of triathlon that it involves yet more juggling). We do often fall victim to the delusion of wanting it all,  thinking that we can fit it all in and that is probably the driver behind the 3.30am turbo session that Brett alludes to. He is quite right to point out the madness of it as it will have a negative impact down the line. We probably all know this, but need reminding of it so that we can change our behavior when its getting out of control. Hence the importance of a coach.

However, there is something else that is going on inside the Age Grouper psyche, I think, and this relates to the misguided view that we are supposed to be superhuman. Our contemporaries and colleagues admire us for our energy and invincibility and therefore we are not supposed to have bad days at work, at home, at play. We are not allowed to have days when we are off colour. We are supposed to set an example.

The dreaded “Man flu” is one thing and being injured is part “badge of honour”, part “comes with the territory”, but having a non specific sense of not being right is seen as not an excuse for not continuing to live our lives at 100 miles an hour, 24/7.

And that’s where we get it wrong. We wont be super humans unless we listen to our bodies and know when we are in danger of tipping ourselves over the edge.

There is a difference between the pleasurable fatigue the body knows when it has put in a block of hard training and the sense of lethargy, the aching deep in the bones and the general weariness that are signs that we are putting ourselves in danger. We need to learn to recognize this difference. If we can, then we will know when to step back and adapt and we can work towards being super humans rather than chasing the madness of superhuman status.

So, to build on Bretts mirror conversation. Lets really take a look long at that person reflected in the mirror and ask “what is my body telling me today and do I need to adapt my training ?”

By replacing swim bike run for a few days with lie, roll, stretch I’m now really alive again and enjoyed a lovely run along river this morning.

Long may I continue to listen to and trust in what my body is telling me!

Thanks Annie, thanks Brett.

72 hours on: Reflections from Windsor Duathlon

I thought I should follow up from Sundays Windsor Duathlon race report with a few reflections now that I’ve had a couple of days to process the event.

But first I would like to congratulate all the medalists from Sunday and especially Messrs Mahon, Wood and Pollitt who won the medals in the Mens 55-59 AG. Duncan Wood and Martyn Pollitt dealt with the disruption of being held up mid race brilliantly to come back and finish really strongly, thoroughly deserving to win their medals, thus knocking me out of the top 3 in the process. Here is the revised result:

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Now, when I crossed the line I was wonderfully knackered and experiencing that sense of exhaustion that comes from really testing yourself to your physical limits. It’s a pretty euphoric sensation and it can tend to distort your view of what’s real. When things have gone well then the feeling is total elation and when things have not gone to plan then the world can feel like its about to come to an end. Neither is rarely true even if it absolutely feels that way in the moment. But on Sunday I was experiencing a mixture of confused emotion. I thought I’d won a medal, which gave me such a high for several hours, but on the other hand I knew I hadn’t quite nailed the performance and at that time I was ready to blame external factors.

With the benefit of 72 hours to reflect, to gather more information relating to the results confusion and importantly to offload the unhelpful feelings I was experiencing, I’m now in a mental place to learn from the event.

Reflection is such a powerful performance tool as it can help to identify the important factors that have impacted on an outcome such that they can be built on or changed the next time, or if they are out of your control then they can be forgotten about.

The controllable factors for me from Sunday were:

  • Dealing with the conditions: I got most of it right in that I stuck to my normal transition bike set up routine but I should have carried the bike out to mount line “cyclo-cross style” to get my bike leg off to a faster start.
  • Dealing with my chimp factor: since my Gran Canaria camp with TriSutto I’ve been wrestling with what to do about my bike as its too small and I’m now just waiting for the new bike to arrive. In the meantime I should have been much more relaxed about the bike and used my past performances as evidence that I can ride strongly on it. Instead I think I was looking out for any indications that reinforced the negativity I’ve been feeling and on the first lap I found lots of examples to get my chimp agitated. This definitely cost me time on the bike.
  • Avoiding distractions on run two: as I get tired I must continue to focus on what enables me to run well and not get distracted by such things as the race commentary, the pace of others, what might be ahead etc. I need to stay in my bubble where I know what to do and how to get the most out of myself. On Sunday I forgot all this!
  • Run hard until the end. Ultimately its about getting the most out of yourself and if you do this then the result will take care of itself. I found myself scanning the other runners to see who was coming from behind to ensure that I held off others who may have been in my race rather than ensuring that I squeezed every last drop from myself.
  • Roll with the punches better. Things will always go wrong and often these are out of your control so I need to ensure that I don’t get bothered by things I can’t do anything about…..and on Sunday there were more of these than at most events!

Finally, given the theme of my blog “Faster After 50” and inspiring others to chase their dreams I can’t finish without giving huge respect to Gill Fullen who missed out by a mere 5 seconds on being crowned overall Womens National Champion whilst representing the 50-54 AG. Gill you are phenomenal and an inspiration to us all.