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Sunday, June 28, 2009

Cowman 2009 - Race Report

Today I did the Cowman 2009 (Half Ironman distance, 1900m, 56 miles, 21km).

The race started in fog after a 15 minutes delay due to safety issues. You could only just about see the next buoy. The canoeists were also wearing high visibility vests on top of their normal gear. I was thinking putting on sun cream before leaving the hotel (without checking outside) was a bit optimistic.


I was in the first wave I started in the middle of the pack for the first time in a race. I had to be carefully as there were a lot of arms and legs all over the place but luckily the water was clear so I could see if anybody was getting too close and take some avoidance. I stayed in a pack for most of the first lap which helped with spotting the buoys. Starting the second lap I noticed a lot more of the other 2 waves going past me (different colour swim hats). I stayed focused and had I good second lap only going slightly off course in two places. It is a step exit to the swim but you got pulled out.


The transition had 3m high inflatable cartoon like figures for each of the disciplines so you knew where to exit transition.


While in T1 the person next to me said it was 42 minutes for the wave so I had a better than planned swim. T1 may be a while as I made sure I put another layer on due to the fog and temperature, also making sure I took all my nutrition with me.
The cycle was 3 laps, 2 laps of a bigger loop and then a smaller lap all having the big hill at the end. The exit and entrance to the transition had a covered grass verge to go over so you have to be a bit careful there.


The most of the course is undulating with two noticeable inclines on each lap. However after the last big hill there is a couple of miles of faster road section (slightly downhill) which I was maintaining a high speed for me. Each time going past the race venue there was a lot of support cheering you on. I was eating food every 30 minutes and also had sports drink with an added salt tablet. Due to the lower temperature I only had the drink that I started with I was prepared with a sports drink sachet which I could easily add to the supplied water at the 1 water stop per lap.

I even had a police cycle escort for part of the course, well they where a police forces triathlon club.


From my cycling GPS I completed the 57 miles (officially 56 miles) in 3:22, that’s an average of 16.9 mph with a maximum speed of 34.1 mph. My average cadence was 73 RPM which is higher for me, I was concentrating on maintaining my cadence on the whole course. The course had a total of 1,838 feet of ascent.


In T2 as it was heating up by now I decided to take off the cycle top which was a good decision. I put on some additional sun cream at this point. With my gels and tuc biscuits I also had a salt tablets with caffeine. There were 3 water stations on each of the 4 laps having water, gels and energy drink. Due to the soaring temperature on each lap I was having half a salt tablet in the water. I was using run/walk method (25/5 minutes) which helped me get the right nutrition during the walking phase. It also kept me feeling strong all the way round. The course was part through the country park, local village and cross country round a few fields for each lap. Each lap you went through the main area so you got a lot of support there plus around the park. On the last lap near the last water stop with over mile left a car (4x4) turn on to the grass right in front of me he said he did not see me, I was quite conspicuous in my pirate tri-suit (yellow with black skull and cross bones on).

I completed the run in 2:14 which is an average of 10:36 for the last mile I did it in 8:34 that’s how strong and in control I felt. There was only 700 ft of ascent on the course.


I completed it in under 6:30 (clock time on the finish line) which was good in the heat and the lack of long runs recently. All the sections everything went well apart from an unable to open the gels due to fingers too slippery as sweating in the heat.


This is a really good event which I enjoyed, they also have a team relay and sprint triathlon on the same day just starting in a later wave. It is challenging enough course for all abilities, with the run not being particularly hilly. It is well organised event and useful race gifts of a holdall bag this year plus a paper weight.

Testing 5km Run

On Saturday I did the 5km run just to test my ankle after feeling a bit sore from Thursday's referee training session. I kept a steady but comfortable pace until the last 400m which I went faster. Everything was ok which I was glad as I had a Half Ironman triathlon the following day.

Friday, June 26, 2009

Weekly Weigh-in

This week I gained 1 1/2 lb (0.7 kg) but my % body fat decreased by 2%.

Surprised about the weight gain as increased my volume of training this week perhaps explains the % body fat decrease.

Tuesday, June 23, 2009

Cycling by Numbers

This evening I did a 20 mile (32 km) cycle ride after work in the heat. I was doing this cycle ride by numbers, the numbers being the cadence to now when to change gears.

I could also had heart rate information but decided against using this as do not use it during a race but based on how I am feeling and how far is left. I had a couple of bottles of water with me one having the other nuun flavour salt tablet plus a few bars if I was strugling but as I had fueled correctly during the day I only used the one bottle of drink.

The course had a few long inclines and fast sections which I completed it in just over 70 minutes making it an average of 17.4 mph (28 kmph). I am pleased with this higher than normal average and I also felt ok to continue so I will be using this in my next triathlon.

Sunday, June 21, 2009

Not so good Swim and Cycle Sessions

Today I had a not so good training.


I got up slightly later than planned but stable able to go to lake swim using my shiny new pirate swim hat. Although the base swim hat I was using I think was too low and affected my googles which I had to adjust a number of times while in the lake. Also my swim technique was worse than normal I think I was affected by the googles.


I did a few minutes on the spin bikes (easy) on the lakeside afterwards. I did get two types of nuun salt tablets.


When I got back home the weather did not look that great so I waited a few hours before going out on my bike (what a wuss!!). When I did start I got a few miles in before there were some light showers but luckily it passed.


I was doing a course I had plotted on a map to my GPS not realising the inclines and the road conditions but it was a good training ride of 80 minutes. I was meant to do more laps but due to time an weather I thought it best not to overdue it after yesterdays efforts.


I also tried out the cola Nuun tablet in my drink which was ok and my new cycle socks.


So hopefully if I make it out the swim ok at my next triathlon and the rest should then be an easy 6 hours+ of exercise in the countryside. Although I am more confident about the cycle than run which is a first even though I have done this race before.

Saturday, June 20, 2009

Saturdays Running

On Saturday morning before breakfast (just had a light snack) I went out on the longest training run I have done since the Ultra Marathon.

I ran to a Parkrun 5km, which we were all surprised to find that there was a dog show where the course would be!!!

The organisers quickly made another course at the other end of the park. It was a 5 lap course with 2 inclines on each lap. I took it relatively easy pace for me as my goal today was the time/distance I was running.
So instead of waiting to queue up to give my name/race position to results person I did a few more laps as a warm down. I did 4 more laps which the queue was short by that point. After this I did 1 more lap to complete to 5km's on this course, the second set was only a few minutes longer.

Then a ran back doing a bit longer route on the way back part way through another park and around an industrial estate.

In total I did 13.7 miles (22 km) in 2:14 which makes it an average pace of 9:45 per mile. I was pleased with the distance and the amount of time is was on my feet for. However the last few miles felt tough and were at a slower pace this is due to the lack of long runs recently. For the next run of this distance I am tempted to use the run/walk method.

A Days Training

Last week I was having a rest day every other day so on thursday I did multiple sessions.

At lunchtime on my walk I did multiple reps up some flights of steps instead of the longer route.

Then after work I went for a swim and did various drills including all out effort for a length and then a recovery length.This was a short session but intense effort.

After this I went to Referee Fitness Training session which I led.During which I had my GPS and HRM on which we did over 3 1/3 miles (5km) in over an hour. This included various sprint drills and a game of football at the end. My highest heart rate was 178 bpm with the average at 138bpm so it was high intensity training with active recovery (rest) in between the reps.

Thursday, June 18, 2009

Weekly Weigh-in

This week I have lost 2 1/3 lb (1.1 Kg) and my % body fat up 0.5%.

I have slightly cut back my food but I have also reduced the number of sessions this week but with a long cycle and run at the weekend.

Sunday, June 14, 2009

A bit of light training

Today I did a bit of light training.

I started it after midday as I thought the higher temperature (25C+) would give a bit more resistance to the training. Making sure I put on SPF 30 on me.

I did a 60 mile cycle which was a good course as it had a mixture of big hills, fast sections and sections to concentrate on the country lanes. There was also a shop about half way which I stopped at again to top up my drinks, I resisted buying any food there.
I tried a couple of new lucozade products that I got a parkrun a few weeks ago which were good. I would get them again for other training and even races. One was an energy bar which was ideal for the bike which was not to chewy and tasted ok. The other was a lemon sports drink in powder form, which was easily added to some water I got and then added a salt tablet. Although it is designed for 500ml not 750ml bottle I was using so it was a bit weaker but it helped.

After a quick few minutes when I got home I then went for a 1 hour run in the heat. Although I went off too fast at the start and flet it as I went round. I decided to try the run/walk method that I have used for long runs. So after 25 minutes of running I walked for 5 minutes when I had a gel and some more drink. I then went off running again for another 30 minutes to complete the hour. I complete 5.5 miles in that time in the heat and after the long cycle ride.

So after this training I have signed up for a Half Ironman distance triathlon in a couple of weeks time. I will use this run/walk method in this race, it will be the first time I have used it in a triathlon so could be interesting.

Weekly Weigh-in

This week I lost 2 oz (0.05 kg ) with my % body fat up 0.5 %. The weight loss is the smallest change measurement they go to.

However this 3 weeks of weight loss in a row, which I can not remember that last time that happened.

Post race training

The day after the olympic distance triathlon I did a bit more of light training.

I was doing sprints along the seafront promenade pushing my nephew and then niece in pram. We all enjoyed it.

As appropriate recovery food I had (proper) chips and battered sausage (both large), a large ice cream with mint sauce on the edges and a doughnut to finish it off, mmm.

Fritton lake triathlon

Last weekend I took part in the Fritton Lake Triathlon Olympic (standard) distance, 1500m lake swim, 40km cycle and a 10km cross country run. It was also the first time me and my younger brother had done the same triathlon distance which we started in the same wave.

The day started well as it looked like the forecasted rain was not there. I also was able to completely do up my wetsuit on my own for the first time ever!!

The swim I felt comfortable pace not as fast as I could do. I felt my legs were lower in the water creating more drag/resistance which would slow me down. Based on my training times I was expecting 40 minutes but I did it in 30 minutes.

When I got to T1 my brother was just ahead of me getting ready although he did initially forget his number belt.

The tranistion (T1) I got my wet suit off fairly quickly but my base layer long sleeve cycle top was a bit of a struggle due to me being wet. I also put on another short sleeve layer as the temperature was cool and propect of rain. Turns out I took 5 minutes (including run in and out of transition) and was the slowest. I must work on that a bit more.

The cycle I felt good, I was eating solid food every 30 minutes and having some sports drink and gels. I was also using the aerobars which felt helped me. I overtook my brother about 1/3 in to the lap which was further than I thought due to the two hills on the first part of the lap. This was a two lap course which I felt good on and I was overtaking quite a few people with nobody passing me.

T2 felt quick for me as I had left my shoes on the bike on the way in to the dismount line. Apart form taking off the cycle helmet, glasses and gloves I just had to switch socks and running shoes. I did this in under 3 minutes which I was pleased with. In both transitions I did not forget any kit or nutrition that I was using for the next section.

The run was a 10km cross country route but in the opposite direction than the previous time I had done this course. They had very significantly drained one section (about 3km) which was previously mud up to your knee but this time was bone dry. The only thing was to look for your footing as the grass was fairly high and the ground was rock hard. It was a very pleasant run which I enjoyed. Only one person overtook me near the start while I was making some kit changes before I got further in to the run, after that I kept him in sight and we overtook a few others as we went round.

I completed it in 2:48 which I was pleased with. The swim time was a shock and the bike average speed was high 18.4 mph and the run of 50 minutes was good.

However looking back at the race a few years ago I was a few minutes slower this time but I am not sure where the T1 and T2 times are included.
But I did not fell that shattered afterwards, I even had to a krypton factor style challendge within a few minuts of finishing, I had to make my nephews optimus prime transform in to the truck.

Easy 5km

Last saturday I did an easy 5km Parkrun in Norfolk the day before a olympic distance triathlon.

It did fell easy and I was chatering with a person all the way on the last lap. I ended up with a time just 2 minutes slower than my Pb on this course which I was happy with.

Thursday, June 04, 2009

Weekly Weigh-in

This week I have lost 1 3/4 lb (0.8 Kg) and  my % body fat remained the same.

My food intake has not changed much but I have been doing some more higher intensity training but not big volumes.Although I have done two fairly long swims of 45 minutes each.

Wednesday, June 03, 2009

Pool swim after Lake swim

The two lake swims I have done recently the next pool session I did either 1 or 2 days afterwards felt better than normal and faster.

I am not sure if it is getting used to the extra boyance that the wetsuit gives or the continous swim of 400m before having to turn round and no sides to push off.

Swim and Cross Country Run

Tonight I did a swim and then run. I was going to a road run but decided to go with the rest of the club on a cross country run as my tri on sunday has XC run.

About a mile in a person in front of me fell over a tree stump but did a forward tumble and was back running at there normal fast pace. It was quite impressive to see but I thanked them for finding the tree stump and then laughed. About another 2 miles on the karma caught up with me.

I was going through a muddy section and thought how bad could it be as it has not rained for ages. Even though my shoe was double knotted it came off and was deep enough down for mud to get in the top!!!
After I got the shoe out of the mud and scoped the mud from the inside the next couple of miles was interesting underfoot in my not so white running socks. Luckily where we finished there was a tap outside so I got the worst bits off the outside but I did take my shoes and socks off before I went inside to change.

Then to top this off there was a school trip leaving in a coach and you never guess whose car was in a position that the coach could not make the turn out. Apart from that it was a fine evening.

Tuesday, June 02, 2009

Yet another Lake Swim

Today I did another lake swim making it two swims in a few days. This happens to be just before my first triathlon and have signed up for a long distance triathlon.

The only problem I had was my googles were leaking a bit but after making adjustments the second lap was ok.