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

 

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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.

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.

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.

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 !

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.