Nice Long Weekend

 
 
 
 

Some photos from a wonderful bank holiday in Nice with The Flying Dutchman (TFD). We arrived Friday night after a little bit of airport stress in that TFD's train was delayed and I was starting to think I would be going to Nice alone. We got to his cool apartment and had a couple of beers on the terrace. So nice to sit outside and be warm. He gave me a fantastic gift of a new cycling computer that does everything from altitude, speed, heart rate, power but also has a ski setting. Very very cool and he just keep securing his position as the best boyfriend ever :)

We did loads of cycling over the weekend, and most of it was up hill. It doesn't matter which way you go, you have to go up which is of course excellent training. Some of the pics show the roads we were riding that just keep going switchback after switchback. I spent 3 months cycling in Italy a few years back and I had forgotten that roads could be like that. It is so worth it for the views when you get to the top and then the fun part...the decent! TFD is awesome on a bike and he drops down the side of mountains faster than gravity. If you have read any previous entries you will know how competitive I am and there was no way I was going to be left behind so I tucked my fear away and just went for it hitting 70km an hour coming down. TFD taught me how to go faster around switch backs on the way down which was also handy. My aim was to always try and keep him in sight but it didn't always work out, if I braked just a tab bit too long on a corner, he was gone and I would have to work so hard to even have a chance of seeing him again before the bottom. All excellent fun. We did part of the Monacco 1/2 Ironman course and that is tough. The race is next week and I am seriously thinking about doing it next year. Having the advantage of being able to train on the course is a huge benefit. We were out for about 6 hours on Saturday and it was about 35 degrees so we came back pretty worn out. Saturday night TFD took me out for a lovely meal on the beach and then onto a cool bar for cocktails. Perfect ending to a perfect day. It was so nice just hanging out with him, I find it really difficult that we have so little time just to do stuff like that.

Sunday was a shorter ride of a couple of hours but really hard. I had my heart rate up at 174 and thought it was going to come out through my chest. I also thought I would cry when I convinced myself I was at the top after about 3km of climbing only to find out I had another 2km to go. Again, worth it for the views at the top and the rush of flying down the side of the mountain. We got back and I did an hour run up hill from the port to turn the legs over. I try and do a run off the bike as much as possible, obviously in a triathlon you want to get out on the run as quickly as possible so it's best to train for that :) We headed to Cap d'Ail for some beach time on Sunday afternoon and i got in a 45 min swim. The good news is it that it I got over my desire to swim the channel. I swam quite a long way out from the beach and it was rough once you got out of the protection of the small bay and I am guessing it is still nothing compared to the channel. Not sure I want to put myself through that. Saying that it was so nice to be in the open water. I also threw on the zoot suit, figured I have it I might as well use it seeing as the last time was Kona last year. We wanted to have an early dinner at Cap d'Ail but nowhere was serving and there was a 2 hour gap between trains which wasn't great as we wanted to get up early to ride before heading back. We went for a drink in a lovely bar I had actually been to 2 years ago when I first found Cap d'Ail. It is just stunning. Right on the water with lovely furniture and the best bit...cold beer :)

We caught the train back and had dinner down near the markets. I had probably the best piece of salmon I have ever had. Lovely. We were not out late, I was almost dead on my feet by the time we got back having done so much training throughout the day.

Monday was another long ride where we headed out and across to Menton and then up the famous col de la Madona. What a climb. It just went on and on and on. I wasn't quite going at the speed Lance Armstrong used to go up it :) I am sure I would have kept up if I wasn't stopping to take photos ;) TFD flew up that. He needed to get in some good training, he is leaving Saturday for a cycling week in the Pyrenees. He got in a pretty long rest whilst waiting for me! We got back to Nice and I took Matilda (my bike) apart, a task I am getting very good at! Flight back was uneventful, shame that TFD and I were on different flights.

Perfect perfect weekend. Lovely spending so much time with TFD, I am going to miss him when he is away next week. So, back into the training this week. I had a great session on the track this morning, I am running 6 min miles at the moment and they feel pretty good, I feel like I can go faster. I just have this small issue of a sore foot that is giving me quite a bit of pain and has been swollen for about a week now. Dr's tomorrow I think.
Enjoy the photos!
Cxx

IronMan UK Race Tips 2008

This might be useful for those of you doing IMUK this year. One of my Aunt's in the US who is also a multiple IM finisher including Kona, has a friend doing IMUK and asked me to send her some tips.

Swim
* The water is cold. It always rains here in the UK in August so the water never really heats up too much so definitely make time to get in and do a warmup. The start line is actually about 200m from the shore so you do get to swim a bit before hand.
* Be careful about what time you get in the water, last year (2007) we were delayed and could have really done without the 20 mins of treading water.
* You swim clockwise around the course, 2 laps
* The water is murky brown so don't expect to see much. You will be lucky to see your hand a foot in front of your face
* They do a practise swim around 9am each morning so do try and get to one of those in the days leading up
* The swim was delayed by more than an hour 3 years ago due to mist on the lake. Make sure you can get some food and water should this happen and you have to wait because you will be in the race funnel on the side of the lake waiting.

Bike
* It starts with a hill. A steep hill. You leave the castle and go maybe 1km and then start climbing. Take it easy, it is one of those hills that when you think it is over, it twists around a bit more. You only do this one at the beginning of the race because the loops start at the top of the hill.
* The climbs are tough, especially on the back section of the 60km loops. They are long and it can be really windy. We had a really strong cross wind last year so when you would get to a gap in a hedge you would have to really hold on.
* There is a long decent on the back stretch, it isn't technical but a lot of people hold off. If you are fine with speed I suggest you cane it. I was overtaking loads of people on that section and it isn't a technical descent, you just need the balls to go for it.
* It can be cold in Britain in Sept, in fact a few people got hypothermia last year. I wore a cycling top, arm warmers and shorts and I was fine but I don't tend to feel the cold too much. You definitely need to plan on having some warmer clothes than a trisuit. Saying that you might get lucky on the day and have beautiful sunshine!
* They sweep the roads the day before the race but they do get covered in crap so there are lots of punctures. A friend got 4 last year which was game over for him. I was lucky, but make sure you have plenty of spares and know how to change them quickly.
* Put a tube, spare C02 canister and a bt of food in your special needs bag. You won't get it back but it is nice knowing you have a backup tube should you go through the ones you are carrying with you. It could have saved my mates race last year.
* The mechanic support on the course is minimal, even one of the pros I know couldn't get help, so game over for her. I don't think they would even help you with punctures.
* They do have mechanics at the expo if you want your bike looked at pre race, but you have to book in. Mail the race office and they will help you.
* There is always support at the top of the hill in point one where the loop starts again as lots of people walk the couple of km's out there to support people. There are a few other hot spots for supporters and you pass through a few towns but there isn't loads of people out there.
* The aid stations are great, shout out what you want going into them and you will get it. Remember to say thank you to these people! They have all got up very early on their Sunday to help you realise your dream. Saying thank you isn't going to cost you any time.

Run
* The run course has changed this year but I believe they still do the same 1st half around the castle grounds and changed the 2nd half which was on a duel carriageway rd.
* 1st half leave transition out towards the campsite and is lumpy, it then goes up gradually to the turnaround and back down around behind the castle, around past transition and around again. You will get a bracelet as you do the first loop so they know to send you out on the 2nd one.
* If it has been raining it will be muddy in parts as some of it is dirt tracks. Avoid the water, last thing you need is wet socks, yuo will get blisters.
* After the 2 loops around the castle you go through the town and over this bridge which is stairs on both sides. Killer on the way home!
* Once through town, last year it was 2 loops of basically 3 hills, there wasn't a flat bit in it. If they are not doing that part again thank your lucky stars!! It is brutal but if you can run hills you will dominate. If your strategy is to run the marathon, do it! If your plan is to run / walk, stick to that. Don't change your race plan on the day.
* It was incredibly windy on the run, especially the 2nd half and it was either a head or tail wind which made some of those hills interesting. At one point I was blown backwards :) Be mentally prepared for that!
* Once the 2 loops are done, back across the killer bridge, through the town and out to the castle to finish. Even the finishing chute is on a hill!!
* The support going back through the town is great so don't forget to soak it up!
* Again, don't forget to be nice to the volunteers. They don't have to be out there and it is a thankless job.

I wish everyone who is doing Ironman UK on 7th September the very best of luck, although finishing Ironman has nothing to do with luck. Ironman is about hard work....and lots of it! Have a great time, it is a phenomenal achievement to even make the start line and something you can be proud of for the rest of your life.
Cxx

London Olympic Race Report Aug 2008

I am writing this the day after the race and I should be happy. All I can feel is anger. I am so annoyed at myself for making silly mistakes that cost me time. I know I can go faster and the reason I didn't was because I haven't been training enough and silly avoidable mistakes I made on the day.

The race was good, but as always there is a lot of room for improvement. I got down to the Excel centre in London around 90 mins pre race start to get myself organised, walk transition and meet up with The Flying Dutchman who had been out training in the morning. My first mistake had already been made on the Saturday when I racked on the far side to bike exit, close to run exit but running in bike shoes is much harder than run shoes so silly mistake. I set everything up and headed over to swim start to find TFD. So easy to spot him in a crowd as he is a head above everyone else :) I stayed with him for 20 mins or so whilst I got into my wetsuit and then got into the pen with the other girls to head to the water. At the start of the race they always make you do this OI OI OI shout out. I was laughing at TFD as I have been teaching him some Australian such as 'OI'. I have no doubt he will use that on my friends at some point and it sounds hilarious in his sexy Dutch accent:)

Anyway, the water was cold and murky. I have been spoiled swimming in Hampstead Lido with its nice clean silver lining. I couldn't see my hand when stretched out in front of me. I got into the front of the pack on the line. I have worked hard on my swim and also on being jostled about so not worried if I get a bit battered. The gun went off and I went off at a fast pace to out swim the 'start sprinters' who keep up a cracking pace for about 50m and then drop back having to breastroke when the adrenalin runs out. I used to be one of them so know what they do :) It was hard to see where I was and just really focused on trying to swim in a straight line. The out bit went really fast and I was there in a bit over 12 mins. I wasn't drafting as I was finding it hard to sight and stay on feet and people were crashing into each other and swimming all over the place. I did get kicked under the chin by someone and bit the inside of my mouth.

The stretch back in seemed harder and I suspect we were going against the current. It was also choppier so I was having problems getting air despite breathing every 2nd stroke. About 2 out of 3 breathes I was getting water over my head and no air. I could feel my heart rate going up but kept pushing on knowing I was over halfway. It was also much calmer in terms of the people who were around me as everyone started to speed up so I jumped on some feet and went with it. I got out of the water feeling pretty good in 27.31 which is a new PB by 3 mins over 1500m. Very pleased with that but I need to learn to wim harder in the 1st half of the race, I am still being to cautious. TFD reckons I was in about 35th position coming out of the water. T1 is always interesting at London Tri because you have to get your wetsuit off and then run up some stairs. The volunteers are great however my guy handed me a bag upside down so I struggled running and trying to get my wetsuit into the bag and then slipped on the stairs and banged my foot. I didn't feel it at the time of course but certainly know about it today :)

So mistake number 2 of the day was running down the wrong isle to get my bike and it cost me 10 seconds. Got onto the bike and went for it....straight into a head wind! I was actually starting to get a bit worried when my heart rate hadn't started to go down at all after 10 mins because I was pushing so hard but didn't want to let up. I was overtaking a lot of people but wasn't feeling great for the first half. I was forcing myself to drink knowing I wouldn't be drinking in the last 20 mins because of the cramp issues I have been having running off the bike this season. I managed to drink about 600ml of energy drink and 2 gels over the course which is probably about right for that distance. I find it really difficult to get my nutrition right for olympic distance racing, I suspect I proably over do it.

TFD has been playing around with my bike position to get me more aero and we decided to be quite aggressive given it was only 40km. I liked it, but have an aching neck today so it is going to be moved slightly for training. I did feel it gave me extra speed and made it easier to push hard but wouldn't like to do a long ride in that position. London tri is pretty much flat except for the tunnels. I don't have a speedo on at the moment but must have been doing 50km plus in there as I was really flying past people in my largest gear. It was hard to know who I was chasing because there was other people out there from previous races, and it was a lot of the stragglers weaving across the road. I was shouting at people to get out the way and everyone was great and did jump out of the way. I had 1 girl overtake me 250m before the tunnel on the 1st lap and I let her go knowing I would fly past her, which I did. No one else went past me on the bike. TFD was on the corner and shouting at me each time I went past. I was busy overtaking 3 people on a corner on my last lap so couldn't look at him but certainly heard him which was great, made me smile.

I came off the bike in 3rd place according to Terry, I think I may have been 4th at that stage in a time of 1:09:54. I got into a bit of a tussle in T2, as I was running back up between the racks these 2 idiots were casually walking with their bikes, having raced earlier that morning and now collecting their stuff from transition. I started shouting at them to move as I was running towards them, 1 of them jumped out of the way and the other one just looked at me and sort of halfway moved to the side. I crashed into the back of him not being able to stop at the pace I was running with my bike and the redhead temper came out to play. He copped a mouth full of abuse until I realised I was wasting valuable energy on him and took me another 10 secs or so to untangle myself from him. Jumped into my running shoes now absolutely fuming and hit the road.

I heard Corinna, Marilyn and Bronwyn up on the bridge as I came down the ramp and around the turn around to head back up for my first lap. I looked for them but couldn't pick them out. I went past the pub and then TFD was in a great place just up from there. Terry was another 50m along and then Daz so that stretch was great and I calmed down a little and let the rage subside. First lap was rubbish and I got this sharp cramp pain in my left shoulder 2km in and had to walk 10m or so swinging my arm, 2 girls I had just gone past came past me so had to spend more energy chasing them back down again. 1 of them it took me 3km to catch her again. I hooked up with a Serpentine girl for the 1st lap on the way back and we kept each other moving, she sped up towards the turnaround as she was on her last lap from a previous race.

My 2nd lap was faster but because there were so many people out there it was impossible to know where I was. I had 2 girls charge past me and there was no way I could have stuck with them at that stage but I kept them in my sights. Turns out they were in my race. I picked it up for the last 2km home but couldn't pull them back in. My position was 6th having lost my 4th place position by a mere 9 seconds, the time I spent looking for my bike in T1. My run split was 42.42 which is rubbish. I can run a 41 on that course and the reason I was so slow was because deep down I know I have been neglecting my run training. I always put so much faith in my ability to run that if I have to skip a session it is always the run. I paid for that yesterday and wont do it again. I finished in 2:24:58 and was truly spent when I crossed the line. I had a few moment of panic looking for somewhere to throw up but managed to keep it together. It really isn't a good look.

The good news is that I will now work harder than ever to prep for Arizona. It stings getting 6th place when I was capable of 4th easily and 3rd with a fight, and I really do enjoy a good battle in a triathlon :) Olympic racing isn't my distance but that doesn't mean I am happy to settle for anything other than a 110% effort on my behalf and I don't feel like I gave that in the preparation and training leading into the race. Lessons learnt with plenty of time to fix them over the next 14 weeks in time for hopefully a win at Arizona.

It was great having TFD, Corinna, Terry, Marilyn, Bronwyn all there. It makes a huge difference having people around you and people to meet you at the end. After I had managed to a) not throw up and b) not fall over I started to feel a bit better about the race and had a brief moment where I was actually happy about my performance. As Terry pointed out I still have an Ironman in my legs from 4 weeks ago. He also pointed out that the holiday is now over. He wasn't kidding, this week is a killer programme of 17 - 18 hours of hard core training. Excellent, bring it on.

Cxx

London Olympic Triathlon

The London Triathlon is almost upon us! Is it wrong that I am feeling almost more nervous and wound up about this race than I was for Ironman Austria? It is a little baby olympic race and a walk in the park compared to Ironman!!

I think the problem lies in the fact that I have The Flying Dutchman coming AND also Terry (my coach). It will be the first time either of them have seen me race so I want to make it a good one. Anyone who has been following this blog or knows me understands how much I hate doing Olympic distance races. My body hates being at the max for 2 hours and 20 mins whilst I drag myself around 1500m swimming, 40km bike and a 10km run. My heart rate through the roof and me asking myself what exactly is it I enjoy about this sport. I would much rather be out there for 10 or 11 hours at a steady pace doing an ironman :) Anyway, I do them because it helps me get faster in transition and makes me ensure I don't neglect my speed work, oh... and it makes me love Ironman even more (if that is possible!).

Ironman Austria was for me and I loved every minute of it (except when I cracked the sads on the run for a few km's) but this one is going to be tough because there are expectations. I expect to finish under 2:20. Last year I managed 2:20:59 and that got me 4th in my age group. I'm in the 30 - 34 age group now and the girls are a bit tougher to beat! I also know that the ironman excluded, my results have been slightly slower this year than last year and that concerns me. This year has to be about IM Arizona and I do focus on that as my main goal but there is always that niggling thought. What if I am not capable of going faster?

My swim has improved but I am not as fit as I have been in the past so I am expecting a slower run. I am hoping that what I save in the swim balances out with the run but I also want a faster bike time. Last year was 1:02:51 and I would love to crack that 1 hour mark, only problem is it will hurt me on the run if I do that, I will see how I go. I can't help getting caught up in the crowds so no doubt I will do something silly like cane it and then wonder where my run legs are. Thankfully it is a flat easy course.
My estimated splits are
28 min swim
3:30 T1
1:02 bike
1:30 T2
43:00 Run
If I can manage that I will come in at 2:18 and that would make me VERY happy. I will have a big wet sweaty hug ready for TFD. I'm sure he will love that! I have to get him in training for what it is going to be like when he comes with me to Ironman Arizona in November. He is so into this whole triathlon thing, it is so cool to finally have a boyfriend who not only understands but encourages me to train!

TFD and I are kind of out of sync at the moment because I have been tapering for London this last week and he is ramping up for his cycling trip through the Pyrenees at the end of the month. Bad timing as this weekend is the first weekend in 2 months we have together in London and he really needs to train tomorrow morning, which I fully support and there is no way he is getting out of doing the sessions.

We went for a drink last night with Aoife and Kate, 2 of the girls I went skiing with earlier this year. Aoife is based here and Kate in Dubai (incidently Kate learnt to ski in Ski Dubai before hitting the Austrian slopes) Lovely evening and then TFD and I went off to Roast for dinner in Borough Market. Fabulous food. Not as good as Chez Kristoff which is officially the best meal I have had in years.

So, I will post how I go at London. I set off at 12:10 on Sunday. Race number 6687. Another speedy number I am sure ;)
Cxx