Trinity Park Criterion Races 2012

Having bought a road bike for the Triathlon I thought I'd better get some more use out of it.

I was regularly riding with my mate Steve who mentioned the 'Crit races' at Trinity Park.  This is a fast paced, 30minute (novice class) closed circuit race series held over 6 week - there is also a 1hr (pro class) option for those who are sufficiently masochistic.

Having missed the 1st week I made my debut at round 2.  By "made my debut" I mean I managed to stay with the pack on the start line but struggled to stay with them for much longer...

The courses are 1.5 to 2 miles long and consist of many 90 degree bends with 100m or so between them and to keep with the pack you need to permanently sprint!  So for 30mins you sprint, brake, sprint, brake, sprint, brake...  If you lose the pack, you lose the 'tow' effect that it gives off, making it even harder to catch back up.

Round 2
For my 1st attempt I managed 7 laps, I stuck with the pack for a couple of them, but then fell away and limped over the line.  As "novices" go, these are pretty skilful! Only the 1st 20 people get their places recorded so I've no idea of my final position.
Endomondo

Round 3
At round 3 a lead pack and follow up pack formed, I managed to stay with the latter and I think I only just missed out on a ranked position.
At the end of the race my body was struggling, my muscles wouldn't work any more and I was struggling to breath.  I ended up laying down in the car park for a few minutes while I recovered.  I don't think I've ever pushed myself that hard before or since!
Endomondo

I missed rounds 4 and 5 but returned for the final.  

Round 6
Having picked up a feel for what was involved at round 2 I had high hopes (well, I thought I might just be able to scrape into the top 20), however I lost the pack on the 2nd lap from the end and then punctured on the penultimate lap, not quite the blaze of glory I'd hoped to go out in... 
Endomondo

One characteristic of the crit races is that the pack travels so close together, so quickly and around such tight fast bends, that crashes are almost inevitable.  When they happen they're on hard tarmac and a "domino rally" type effect takes out several riders at once.
I saw 2 crashes at the final round.  In the first - the worst of the 2 - someone appeared to take the 1st corner too wide then swung back in and collided with the bloke right in front of me. I managed to avoid it somehow, but it looked pretty painful for those involved. From chatting to one of the blokes afterwards (the one who got hit) it sounded like quite an expensive crash as well (Di2 and carbon rims etc) he was also draping a towel over his shoulder so that he didn't get blood on his car seats!
On the 2nd one, the pack were going around one of the last couple of corners and it seems the tarmac was just too slippery and, as he leant right over, one guy on the outside just slid sideways off the track fortunately managing not to take anyone with him.

I enjoyed the rounds I did.  It opened my eyes to a totally different style of racing and gave me a greater appreciation at how hard the faster racers really are pushing themselves.

Dunwich Dynamo 2012

Back in 2009 I did the Dunwich Dynamo for the first time then did it again in 2010.  It's a 120 mile ride, through the night, from Hackney in east London to the Suffolk coast.


I've done the "Dun Run" 3 times now and this was definitely my favourite. My first was at a very steady pace and was enjoyable but hard work, my aim was just to get there.
Three years ago I had wanted to break all known land-speed records getting there, but I left my legs at Needham Lakes after an overly-long rest stop.
This time I was keen to do as well as possible; the loose plan was to take it steady out of London and then press on after that, with minimal stops and aiming for an 18mph average speed.  Also I was travelling light this time around, no bags or excess kit, all I was carrying was;

• a couple of bottles of energy drink and a GPS fitted to the bike
• a spare inner-tube and multitool in my saddle-bag
• 4 energy bars, 4 energy gels, some Haribo jelly strawberries, a tiny waterproof jacket and my phone in my jersey pockets.

After the usual banter and bike-ogling in the park I set of with my mate Steve at 20:15.

• As we left the traffic lights, junctions and overcrowded roads of London we were averaging about 13mph.
• We'd only been on the road 20mins when Steve asked me for the direction sheet, which I no longer seemed to have.  D'oh...  Never mind, there's usually plenty of people around to follow and we roughly know the route anyway.
• We got to the Sible Hedingham feed stop at about 23:20 (approx 50miles) and there were only 20 or 30 other people there at that time.  Previously when we've got there it's been heaving with people and bikes - attempting to buy food there has been near impossible.
• We spent 20-30mins having a quick caffeine, flapjack and banana refuel.

The stretch from Sudbury to Needham was my favourite, we were in a pack of about 10-15 people and combined with the strong tail-wind we were, seemingly effortlessly, flying along!  It was along here that I started to notice an ominous rattle but chose to ignore it...

We reached the rest stop in Gosbeck at around 01:30 (approx 90miles) and had another 20-30min break, opting for coffee, mars bars and bacon buttys for fuel this time.  At this point the GPS showed that we were averaging our target of 18mph!
As I jumped back on the bike the rattle was very noticeable and I spotted that a spoke in my back wheel had snapped at the rim!  On closer inspection I spotted that the one next to it had gone at the hub as well!  Due to travelling light I'd not packed a spoke key, any spare spokes or a truing stand (ho ho) so opted to snip them off with some borrowed wire cutters!


I wasn't happy to keep riding at the same pace in case any more spokes snapped or the wheel buckled beyond a ridable level so we dialled it back a little. The remaining 20-30 miles were frustrating as we were both still feeling fit but, as I was planning on biking back to Ipswich too, I definitely wanted the wheel to survive.

The wheel developed a slight but noticable buckle around the Bruisyard/Peasenhall area but it wasn't bad enough to make it unridable.

We reached Dunwich around 3:30, managing to not only beat the sunrise but also the staff at the cafe too!  Our final stats were, 7hrs 19mins total time, 6hrs 21mins riding time and a 17.5mph average speed (route and stats are here).  I'd estimate that the wheel cost us 10-20mins.

There were probably 40 people milling around the car park (rather than the 100-200 when I usually get there) but only 10 or so in the queue for the cafe so we joined the queue and waited for it to open at 4am; it's just as well that we had backed off the pace a bit as we'd have been waiting even longer otherwise ;)



Due to the dodgy wheel I wasn't sure whether to bike back or not, as I had the option of a lift if I waited around. I decided to chance it, working on the theory that my lift would probably be willing to do a detour if the worst happened

One full English breakfast later I slackened off my rear brake to stop the buckled rim from rubbing against the blocks and at 04:30 we started the 30 miles back to Ipswich.  It took just over 2 hours to get back (14.6mph average) where I found my garden gate bolted from the inside meaning that I couldn't get in...

All in all, I really enjoyed the event and am very pleased with the result despite the frustration of the wheel, but I think next time needs to be a leisurely attempt, making the most of the various pub and burger stops along the way :)

Wattisham Triathlon 2012

I've written this a long time after the event (22/04/13) so it'll be patchy but I wanted to attempt to remember details in advance of the 2013 Tri...

 Beforehand

• I got there mid-morning for the sign on and debrief.
• I was issued number 159 (written on calf) and a start time of 14:20.
• Much faffing ensued between now and the start.
• Met up with Simon Lockwood, he talked me through setting up my kit at the bike racks.
• Further faffing...
• I wore a Nike Pro Combat compression sleeveless top and Altura Stream cycling shorts
• I didn't use any energy bars/gels/etc but did have an SIS Go electrolyte drink on my bike and had plenty of bananas and flapjacks before hand.

The Swim (300m)

• Wattisham Tri has an indoor swim. The pool is divided into 6 lanes, you swim up and down each lane and after 12 lengths (300m) you climb out of the far side.
• Around 14:15 I queued up by the side of the pool and waited my turn.
• I set off too quickly and tired myself out by the 6th lap.
• Plodded to the end but was overtaken on my final length.
• As I climbed out of the pool my legs were like jelly and my head was spinning (mix of tiredness and adrenaline).
• Ran/wobbled to the transition point.
• Very quick dry down
• Socks, lid and SPDs on (socks a proper faff)
• Ran with bike to exit of transition area

The Ride (20km)

• The swim had properly tired me out and for the 1st mile or so I couldn't focus on the road
• I even went off the wide clear track at one point on to the grass verge!
• The off-course moment seemed to clear my mind and I finally found my rhythm.
• The course involves 2 laps of the airbase including riding up and down the runway.
• The runway has a strong wind passing down it, so you fly along it to begin with, then do a hairpin turn at the end into a wall of wind.
• The slog into the headwind was very hard work I kept looking up and seeing a marshall in a hi-viz vest at the end but he never seemed to get any closer!
• Once back at the transition area I dismounted and ran to my transition point.
• Removed my lid
• Swapped SPDs for trainers

The Run (5km)

• Before the Tri I'd been recording my runs on Endomondo and had been getting around 24-25min times for 5km.
• According to a comment I made on Facebook I was suffering significant stomach cramps as I started the run.
• My legs struggled to do anything for the first 1/2mile.
• Grabbed water at the 1st water-stop but ended up wearing most of it.
• After the 1st lap I found my pace.
• On the final straight I somehow managed to sprint the full length of it (200m?)

In the end I was 88th out of 262 entrants or 16th out of 30 in the "35-39 year old males" category.

My split times were as follows;

• Swim + Transition: 00:08:20
• Bike + Transition: 00:38:07
• Run: 00:22:20
• Total: 01:08:48

I'd set myself what I though was a realistic goal of 1:15 and a stretch of 1:10 so very chuffed to beat my stretch!
 
Karen Aldis took a few pics of me.

Triathlon Training - Part 2

So, on Monday morning I found myself sat in the bath wearing black padded cycling shorts and a black compression vest...

Since my last post I've done quite a few rides and runs and tried to focus mostly on transitioning from one to the other, this has been going pretty well although I'm starting to think that running is shaking my joints apart!  I've largely ignored swimming as I know I'm a decidedly adequate swimmer and won't be able to improve on that in the remaining time.
There is now less than a week to the event so I'll have a few more days of training then I'll rest up.  This weekend I've been for a 50mile ride on Saturday and then a 6mile ride followed by a 3mile run on Sunday.

So back to my idiotic bath-time...  I didn't feel like embracing the humiliation of going to the public swimming baths looking like a member of the Goth version of Right Said Fred, so bathing while clothed was my alternative way of testing out the swim-cycle transition.  Having leapt out of the bath and legged it downstairs while futilely towelling myself down I hurriedly pulled on socks, cycling shoes and bike helmet, while simultaneously attempting to convince Clare that this is a perfectly normal way for her husband to be starting a bank holiday Monday...

From leaving the bath to setting off on the bike took 1min 25secs, at least 25secs of which was me struggling to pull socks over my wet feet.

Fortunately it was a fairly mild morning so cycling while sopping wet wasn't too uncomfortable and I had one of the best rides I've had in a while.  I covered approx 12.75miles (which is further than needed for the event) in 38mins and 12secs and maintained a 20mph avg speed (very pleased  with that).

Once back home I kicked off my helmet and shoes and pulled on my tatty old trainers, I then faffed around switching my GPS tracker from cycling mode to running mode.  This transition was about 1min, but much of that was due to me fiddling around with the GPS.

I found the run hard work and was 30-60secs slower per mile than usual, but covered 3.5miles (again, further than needed for the event) in 29mins and 27secs.
Towards the end of the run the underneath of one of my trainers was starting to hurt my foot.  I suspect they're at the end of their useful life but I'm reluctant to use new, unfamiliar and not yet worn in kit for the race, so hopefully they've a week's worth of use left in them...

Overall, the whole session took 1hr 10mins & 7secs.  So adding 6-7mins for the swim and deducting the phone faffing time hopefully means I'm on target for a 1hr 15mins-ish time.

For Tuesday and Wednesday I'll do some more cycle-run transition practices and get a couple of swims in too then that should be it till the big day!

Gulp...

Triathlon Training - Part 1

Since the start of March I've been training for the Wattisham Triathlon (12/05/2012).  It's considered to be a sprint Triathlon and the distances involved are a 300m swim, a 20km bike ride and a 5km run.  Although I've done quite a few bike races and events before, this is something new to me and I'm a tad nervous...

A few weeks of illness from mid-March to early April set my fitness back quite a way but I've been getting back into it over the last week or so.  I planned on starting back gently but a few wrong turns and some friendly competitiveness on my 1st ride back led to me doing a fairly quick 50miler (oops).  The next ride back was similarly competitive but nearer the 35mile mark.  Last week I did a few 10mile rides and a couple of 3mile runs mixed with some rest days.

Yesterday I opted to try a full distance ride followed by a full distance run, but cramps (due to eating a stupid lunch) a short distance into the run section meant I cut it short.  This had knocked my confidence quite a bit so I decided to replicate the event this morning just to see how I'd cope!

One of the elements of the tri that I'm most unsure of is the transitions from one discipline to the next so I also wanted to try out a couple of things to see how I got on.  The main one being, do I want to ride in wet trunks and just pull running shorts over them after the swim or do I swim in cycling shorts and have the cushioning act like a sponge!?!  Today I opted for the former...

I started the swim at 8:24 and 12 lengths of the 25yard pool took 6mins 10secs.  This is a little under the actual distance as the competition will use a 25m pool instead.
Due to it being a public pool this first transition was a bit more faffy than the one on race day should be.  Following a quick towel down I pulled on a cycling shirt and my running shorts over my still wet trunks (lovely image there).  I then had to faff around with bike locks etc so, all in, the transition took me about as long as the swim itself!

Riding in the wet wasn't too bad and I dried out fairly quickly.  As cycling is my strongest discipline it's the section I'm most confident about and the ride went ok, I ended up doing 21.8km in 44mins 05secs.
This next transition was much easier and just involved putting my bike away, changing my shoes and grabbing a fresh water bottle, this time I took about 2-3mins.

The run was a bit slower than I usually am (I usually average a little quicker than 8mins/mile but this was nearer 9) but fortunately the cramps/stitches from yesterday didn't appear and I ran 5.21km in 28mins 06secs.

End-to-end this session took around 1hr 26mins, so I now have a target for the actual event and my confidence has been restored a bit :)

Now for a lie down!

Thetford Winter Series 2011-12

Originally posted on the TROG Forum: rounds 1 and 2 round 3 & round 4.

Round 1
Ground, dry.
Company, good.
Position, happy with.

What more can you ask for?

I've just answered the "What more can you ask for?" question by signing up for round 2

Finished in 39th place.

Round 2
I ache!

I queued at the start line for 20mins or so with Jules and Danny to try and get a good position in the pack. We all set off and almost immediately the pack came to a full stop again, unfortunately I noticed too late and ended up flying over the bars and throwing my bike in the air. Fortunately both me and the bike came away unharmed and I managed to get going again but knew I'd lost quite a lot of places

I managed to claw back quite a few places on lap one, but on the 2nd lap a slippery root in the first section of single-track caught me out causing me to ram my fork crown adjuster into my upper thigh being the double 'ard northerner that I am )probably...) I managed to shrug off the pain and carried on.

To me the traffic jams didn't seem quite so bad on this round and even in the single-track sections there seemed to be more opportunities than there were last time to pass other riders.

Beforehand I definitely felt better prepared for this round and despite the fall at the start I still managed to finish 3 places better than the last round so I'm not too bothered about it, but it'd be interesting to know how much time I lost because of it.
That fall at the start seems to have knocked my bones about a bit so I'm walking like a pensioner this morning and my thigh's a bit swollen and bruised, but all in all I enjoyed myself and it was great to see so many familiar faces and shirts about

Finished in 36th place.

Round 3

I thought that was a good challenging course. My only grumble with it would be that there weren't enough passing opportunities in some of the longer sections of singletrack, but that's maybe just me not being confident/aggressive/cheeky enough.
I'm amazed how well the course had held together after last week's deluges! Tyre-wise I opted for a Nic and a Ralph, and to be honest the Nic was overkill for 90% of the course.

I had hoped to break the top 30 this time so was slightly disappointed to miss out on it by 8seconds, but I'm 8 places up from ws1 and 5 up from ws2 so can't complain too much

My excuses are;
- I didn't get to the grid early enough; I ended up battling through quite a large pack so suffered with traffic jams in the single-track for laps 1&2.
- My gears suffered from the mud, so after a couple of laps I couldn't stay in the big ring. I ended up spinning in the middle one for the last lap and a half rather than pushing in the big one which caused me to cramp pretty badly towards the end.

Many thanks once again to Blondie for bottling and to everyone else who was there for shouting encouragement/banter/etc

Finished in 31st place.

Round 4

It's fair to say I'm a wee bit chuffed with my result yesterday

For my first full Winter Series I've found it a hard competition with some very good riders out there, but I have really enjoyed it. In the previous 3 rounds I've been trying and failing to move up from the 30-somethings into the 20s, so to jump 10 places from last time to reach 21st has made me very happy
I know I'm not about to find myself on the podium or anything, but from a personal improvement point of view I'm really pleased with how it's going.

Thanks once again to the TROGettes The help and support is hugely appreciated.

Also thanks to Andy and Ady for bits and bobs of advice which I think have helped me on my way (although I suspect cursing rather than thanking someone for teaching you about "interval training" is more appropriate).

It's great to see the results from others out there too! Pats on backs all round Lewis is going be a force to be reckoned with when he reaches the 18-39s!!!

Random thoughts on Race Training technique

Originally posted on the TROG Forum.

Others have probably already said it better than me, but I'd suggest that to begin with you should just sign up and aim to enjoy yourself and see how you do

The mix of abilities at MSG and WS is huge, and once you get a couple of races under your belt you get a feel for where you 'belong' in the pack and then you can set your own goals for where you want to be next time.

As for training, I don't tend to have any real structure to it... To begin with I was entering 2 hour races, so all I did was ensure I was comfortable riding for that amount of time. I then rode with people who were quicker than me which helped me to up my pace and gradually I've worked up the pack.
Ultimately though I have to fit in riding around 'real' life so I tend to nip out for 30min blasts before work when I can (much easier on warm, light summer mornings than cold wet winter ones!) and try to do a longer mid-week ride and a longer weekend ride (again with people who are quicker than me - although sometimes it's good to back off a bit and just get some miles in rather than speed).

Lately I've had some challenges with mates on Endomondo which has been great for motivating me to get out of the house when I'd rather be tucked up in a nice warm bed.

For what it's worth, I've never been on the race training rides so I've no idea how well I'd be able to keep up with them.