The Calm Before The Storm

Well, I had a very interesting week last week. I fell victim to something I thought was just being a bit more tired than normal but turns out is a whole lot nastier... Over Training.

For those of you who have experienced this, I am sure are not keen to let it happen again. To those who have not...well be warned. It can strike, chew you up and spit you out before you even have a chance to work out what is going on.

Last week was my last hard week of training before I start my 3 week taper for Ironman Arizona. Everything over the last few weeks had been going well, excellent volume and intensity of training up around 17 - 20 hours and I was feeling like I was in the best shape of my life. I started out last week after doing a 5 hour ride and then run on Saturday to a 2.5 hour hilly run on Sunday. Felt tired as you would expect. Hit Monday with a 2 hour 15 min brick before work and a track session in the evening. I was feeling pretty shattered and noticed I wasn't as quick as I should be. Monday night was the first of the sleepless nights. Into Tuesday morning with a 2hr 10 session before work and a swim in the evening. The swim wasn't easy and I was a good 10 secs down and slipping on my normal 300m times. Very little sleep again Tuesday night.

Anyway, the week progressed with me continuing to push as hard as I could on all of my sessions, sleepless nights and the worst thing I started to doubt my ability to even get to the start line let alone actually complete the race. If you know me or have been reading this you will know that I am very confident (probably over confident ;) in my ability to perform and complete an Ironman race, after all this is IM number 4 for me.

I had to get the cranks and bottom bracket replaced on Matilda (my bike) and couldn't quite work out what the problem was with her when I picked her up from the bike shop Wednesday night other than the cranks were a different colour. The guy in the shop was saying how great these cranks were and I wouldn't have any problems with them and that he had them too. Anyway, I took her home and put her in her bag ready to go out to Nice for the weekend.

Thursday I ran an OK-ish flat 11km at lunch in 45min which is a little slower than normal but legs were very tired and I had this niggle above my left knee. I of course ignored it. As the afternoon wore on, the pain got worse but I figured it was just because I had been training loads during the week and it was just one of those aches and pains you sometimes get. I swam Thursday night and my arms were aching doing the warmup ... it went seriously down hill from there. I was barely hanging onto the back of the group I normally lead.

I headed out to Nice with TFD (The Flying Dutchman) Friday night and managed to get some sleep but it was more through being absolutly exhausted than anything else. Saturday we got up and I put Matilda together and I hear a shout from TFD wanting to know what the hell had happened to Matilda. Blank look from me which is the look he normally gets when he starts talking bike techie stuff, I tell him that is what they told me I needed in the shop. Turns out they fitted MOUNTAIN BIKE cranks and bracket to my beautiful baby. Not only do I now have less gears, the cranks are for people with much longer legs than me and they sit at an angle. Now all of that may sound minor but after 18 months of training with 1 set up, changing that 3 weeks before a major race is not a good idea. So this added to the already sinking feeling I was already experiencing.

Nothing we could do about Matilda so we headed out for a ride but by now I had managed to work myself into a complete state of self doubt and my legs were killing me. It was like trying to cycle through treacle and having to head straight up the side of a mountain 10 mins into the ride really didn't help. That is the only drawback of cycling in Nice, you have to go up to get out. TFD was trying to chat to me and I was being a complete pain and giving him one word answers and snapping at him. He was really noticing the drop in speed and was being very supportive and trying to push me along a little bit. It got so bad at one stage I almost started crying with sheer frustration that I couldn't get my legs to work without being in pain. Everything from the week was starting to take it's toll. I actually convinced myself that I wasn't good enough to race and that I should pull out rather than go out to Arizona.

I managed to struggle to the top of the 2nd climb and from there is was 40km down or flat to get home. Even flying along going down the mountain wasn't making me happy and thats one of my favourite things in the world! TFD could tell I was in trouble so took us on a short cut to get home. We got in and I went for a run for 30 min but kept it flat on the promenade rather than doing my 12km up and then back down run I normally do. I pulled the pin on any further training for the day and TFD started making noises that I was completely over trained and needed to take it easy.

Sunday we did a short but spectacular 90 min ride to Eze. I was feeling slightly better mentally after a lovely evening in and a fantastic nights sleep. The issue today was the incredible wind. So many times we would come around a corner and almost be blown off our bikes the wind was so strong. I really got the speed wobbles at one point doing around 55km hr went round a corner and got hit by a cross wind that pushed me across the road into the oncoming traffic. That slowed me down.

We got back and I went out for a 2 hour run which I cut back to 90 mins because this leg thing was flaring up again. TFD met me at the beach and I pulled on my wetsuit and stood looking at the MASSIVE swell. As I said to TFD, you can't drown in a wetsuit and off I went. Interesting getting out past the breaking waves not made any easier by the fact they were coming in to the beach on a 45 degree angle. I swam against them for 12 mins or so and had to turn back because there was a pier making them break much earlier. I was being tossed around out there like a rag doll. I would swim 3 strokes and then be slammed from the side which was making me dizzy and feel a little sick.

I turned back and swam with the waves which should have been easier but I was now starting to get flipped over more often just by the sheer size of the swell and because it was really choppy. I swam further out which didn't make me happy because I was now feeling rather ill and it had started to rain. I wasn't far from where I went into the water and stopped and was treading water and noticed a crowd of people looking out into the water. After looking around me I realised they were all looking at me probably asking why some crazy person was out there :)

By this stage I was trying not to throw up I was feeling so sick so decided to go in. I had been fighting out there for 30 mins and couldn't do it any longer. I started to swim in and I could see TFD on the promenade and he started to come down. You so know where this is going. The big waves were coming in sets of 4 then 4 smaller ones so I tried to ride in the last big one of the set but lost my footing trying to get out of the water and got completely slammed from behind by the first in the big set. Now I'm sprawled on the beach trying to get up and bang! Slammed again. Very elegant. TFD had to come and held me get out of the water. If I knew how to speak French, I would have told the spectators 'I meant to do that!'.

So, we got back and I got in touch with Terry (my coach) http://www.triforfitness.co.uk/ and he diagnosed over training and pulled me from doing anything for 2 days. So I'm back on my feet with this lingering pain which I am seeing a physio about on Saturday. Bike is fixed with the correct cranks and a massive apology from the bike shop and life is once again great!

I leave on Tuesday to head out to Arizona and can't wait to just get going out there and see what I can do. I have never been in better shape, I feel strong and I feel even stronger mentally after last week. It gave me a brief insight into what it must be like to suffer from depression, that sinking feeling, closing everything off and not being able to ask for help. Lucky for me I am surrounded by people who recognise the symptoms and pulled me out of it quick smart.

So, bring on Arizona!
Cxx

Arizona is 4 weeks away!!!

Someone drank a little too much champagne....and that would have been OK if I didn't have to get up and do a 5 hour ride the next day. I was NOT feeling the best and it certainly reminded me why I don't drink very much any more. The first hour of the ride was spent trying not to fall off my bike and not throwing up, then 3 hours of a horrible headache and then a combination of nausea and a headache for the final hour before I cried mercy and we headed back in to London where I then lay on the couch trying not to move. Running to get over a hangover is great...cycling not so good.

It was all worth it because Fiona and Andrew's wedding was so much fun! They had such an amazing day and they both looked brilliant. I loved Fiona's dress so much, she just looked so beautiful. After TFD (The Flying Dutchman) telling me that he doesn't dance I had to practically drag him off the floor once he got started. :) Everything was perfect about the day and the weather was incredible! I wore an Amanda Wakely halter neck backless dress in dark blue. It went all the way down to the floor with a big bow at the back. My hair was up in a French roll with some bits hanging down. The obligatory 2kg of hairspray and 17 bobby pins to hold it all together were in there too. TFD was in a tailor made grey suit and was looking very handsome. I tease him and tell him I only have him because he makes such great arm candy ;)

Training is going well. We went out to Ludlow for the Autumn Epic a few weeks back but didn't end up doing the event as the weather was so bad. Checking out forums the next day, people were having problems getting to the start line as the surrounding roads were flooded and a lot of people who actually made it there pulled out in the 1st 10 miles and turned back. We made the decision not to do it after the alarm went off at 6am and it was a complete downpour outside. Being wet for 6 hours is not my idea of fun, and I really can't afford to get sick now. It is far too close to Arizona for me to have any time off. It wasn't all bad, we were staying at Fishmore Hall just out of Ludlow where they have a Michelin starred chef so we went for the 7 course meal on the Saturday night. Very nice. Great place, would definitely recommend it. We headed back in on the Sunday and we watched a movie 'together'. TFD was on the couch with his feet up and I was on my rollers sweating it out doing a training session on my bike. The movie wasn't long enough so a few episodes of South Park bumped up the time in the saddle. Only problem was I kept almost falling off because I was laughing so much. Not ideal focused training and 2 hours was more than enough. It was the longest I have ever done on my rollers.

2 weekends ago we did a sportive down in Surrey from Dunsfold Park. Really great ride, except for the getting lost part so we did a few extra miles which was a shame because we missed out on getting silver by only a few mins. I was pleased, I was 3rd fastest woman which wasn't bad given it was only TFD and I. We would have been much faster in a pack. We got back in and I did a run on the runway as it was at the airfield. The runway was obviously not in use ;)

Last weekend was another wonderful weekend in Nice where we did a snappy 3 hour ride Saturday. I was getting very cranky, my legs were not working as they should have been. All the training is making me tired and they were sore from a heavy weights session Thursday. TFD was 'encouraging' me but I was throwing abuse back, more because I was frustrated with myself for not being able to push harder. We got in and I did my hour run along the promenade, around the marina and out of Nice up the side of a mountain and back down again. TFD met me and handed over goggles, swim cap, bikini and Zoot suit and then into the sea for a 45 min open water swim. The water was 20 degrees so a bit chilly but refreshing. The problem was the jelly fish! I got stung on both feet and under my left arm. The 2 on my feet went away by Saturday night but the one under my arm was over the top of some chaffing from running so hurt a tab bit more. I am taking my wetsuit next time so I can stay out there longer than 45 mins.

Yesterday we did 3 big climbs. The pictures are from the Col de Braus which was the 2nd one we did of the day. 10km of up and up and up, but so much fun around those hairpin turns :) We then headed back down to sea level to Menton and then up to St Agnes and onto Col de la Madone. That's the climb that lance Armstrong used to do his testing on. I believe he used to do it in about 33 minutes. I can manage an hour, so we are clearly neck and neck (if he does it twice!).

The best thing about all the climbing is the descending and the going as fast as you can part. My riding and handling skills have really improved the last few months and I put them to good test when riding in France. We always try and do the big ride on a Sunday when there is less traffic and it pays off because you only see a couple of cars. After descending Col de la Madona it is 45 mins back to Nice and it is sloping down with one up hill. TFD and I generally race each other back in doing an average of 50km/h and sometimes more and really hammer it. The descents are great and I have no idea how fast we are going on those, way too fast to look at my speedo and check that's for sure! You really have to work and I just love going at speed. The cars are very forgiving which is great, they don't try and run you over if you take a wider corner. The only bad driver we encountered yesterday was a guy in a 4x4 with British plates who tried to overtake us on a super narrow rd and besides almost pushing us into the wall almost had a head on with another car.

We are back in Nice in 2 weeks for another few days of heavy training and that marks the end of Arizona training and then the taper starts!! I am feeling great and very strong. The 2 or 3 core and strength sessions are really paying off, and I have never been able to do 50 pushups before in my life which is pretty cool ;) I am really looking forward to Arizona and if I had to do it tomorrow I would be ready. The fact I have another few weeks is a complete bonus and I am really happy I have yet again managed to keep my promise to myself that I do everything I can so I never turn up to a race thinking I could have done more. As I say to TFD he isn't going to Arizona to watch a loser :)

Stay safe and happy training.
Cx

Tuscany, Nice & TFD's Birthday

Lots to catch up on! I was out in Tuscany in the Empoli Hills staying in a lovely villa for Anna and Jeremy's wedding. Such a wonderful long weekend! I headed out to Pisa on Thursday with the Irish Massive (Helen, John, Sam, Kirstin, Ruth) and picked up the cars to start a rather long drive to the villa. The driving instructions we were provided with were vague to say the least! The villa was massive with 2 floor and a converted attic space to house the 10 of us staying there. Thursday we headed out to take over the local co-op, shopping for 10 people is an adventure in itself and we were not too popular with the locals after we had forgotten to weight the fresh produce and held up the line whist we tested our knowledge of the Italian names for fruit and veg.

I got up Friday morning and had this fantastic run through the vineyards. I ran around the ridge line of some of the hills and just kept getting higher and higher. The views were just breathtaking so I kept going further up. I was supposed to be doing a structured session but sometimes the training plan has to go out the window! I ended up doing a loop around so I could look back across the hills having reached one of the highest points in the area and could see our villa which was quite distinctive with turrets along the top of it. I came across quite a lot of pheasant and no matter how many times I saw them they still made me jump when they explode out of the bushes. I was crossing through one vineyard where there were 5 old men picking grapes who just stopped working and just stared at me. I'm not sure they see too many runners. I gave them a big wave and a smiley buongiorno and picked up the pace before they could say anything :)

Friday was the wedding in one of the most beautiful settings. Anna and Jeremy got married in an olive grove and then we headed to the pool for prosecco and canapés and lots of pictures. It was a lovely surprise to see Joanne there with her husband Matthew and baby Gabe. I had no idea she was going to be there! Joanne and I used to work together in product management at AOL.

The party was certainly starting to get underway and we were ushered up to an outside terrace where dinner was. I was on a table with Lena, her husband Jasper and another colleague Ingo. The 5 course meal was to die for! Amazing, especially the wild boar ragu. It was very dramatic sitting out there as there was a lightening storm across the valley which made for a fantastic atmosphere. In perfect style the speeches were not too long, just right, food was incredible and the company absolutely charming.

After dinner we were sent back to the pool where the DJ was warming up. John was causing mischief by going around saying to guests that the party starts when the bride hits the water. Enter stunt bride. John had packed his own stunt dress and managed to talk one of the guys to jumping in with him. There was a collective gasp when he jumped in until everyone realised Anna was safe on dry ground :)

Everyone up on the dance floor and of course all the wedding classics were coming out. About 11.30 the heavens opened and it just poured and poured with rain for the night. We were all inside so it wasn't a problem. The problem was waiting for the 1 and only taxi in the area to ferry people around to the various places. It was nice watching the storm and waiting so wasn't bad at all :)

Unfortunately the bad weather settled in, it was humid so the rain was actually welcomed for my run Saturday morning. I think I might have been sweating white wine on my run but did feel good once it was done. Some of the parents of the Irish Massive were also at the wedding so they came over for dinner on Saturday night so we had 16. Huge BBQ and some great salads along with a drop of Tuscan Chianti.

More bad weather Sunday so I did a little run and then focused on some core exercises improvising with rocks for weights. We drove to Sienna for lunch and had a bit of a wander around. I have been there 5 or 6 times and love it so was more than pleased to be back there. John and I were heading back on a 10.30pm flight which was good and bad. Good that we got to spend the entire day and bad that I didn't get home till 2am! kind of ruined Monday's training because I was so tired.

Was back on track with training for the rest of the week and knew I had to keep it up because I was flying to Nice on the Friday with The Flying Dutchman for his birthday! We had a later flight Friday night that removed the airport stress. Friday night was a lovely cold beer on the terrace when we arrived, all in anticipation for his birthday!

Got up Saturday for breakfast on the terrace and put Matilda (my bike) together. I gave TFD his birthday present which was the new ipod video nano. I had loaded it up with some youtube videos, various cycling podcasts and my music collection which he has not stopped poking fun at. I had to point out that there was a time where Aussie Music of the 90's was cool. Somehow he didn't believe me. :) We headed out on our ride on Saturday which was about 3 hours and I still can't quite believe how breathtaking the views are in that part of the world. It is so totally worth climbing these mountains for an hour just to look out across a stunning coast line. When we got back I went out for a 50min run along the promenade towards Monaco where the road goes up..and up..and up. I spotted some cyclists so made them my target to beat them up the hill. Think I may have over done it because I hadn't eaten on the ride and wasn't fuelled up for a 3 hour ride and then a high intensity run. Totally screwed up my nutrition so was feeling pretty sick by the time I made it back to the beach to meet TFD. I skipped my swim which wasn't good but I wasn't feeling so crash hot. A little nap on the beach fixed that :)

Dinner Saturday night was amazing. We ate at La Reserve which is a Michelin starred restaurant in Nice. We got a table on the terrace looking back over Nice, awesome watching the light go down and the lights of Nice come up. The food was incredible, the service perfect and I think I had the best chocolate torte I have ever eaten. Highly recommend it.

Sunday was supposed to be a 6 hour ride but it was raining! No! That isn't supposed to happen in Nice!! We waited and it cleared so we went out for 3 hours up a climb past Elton John's house. It is such a long climb but it is so worth it to come back down it. I hit 82km hr coming back down. YEEE HAAA! It is like flying and is so exhilarating, especially passing cars. That is the fastest I have ever been on Matilda before. Previously I had managed to get to about 72km/hr but always starting thinking about what would happen if I crashed. I don't think about that now, I just concentrate on trying to catch The Flying Dutchman who certainly does fly when on a bike. I call his bike Razor simply because it just cuts through the air fast as you like. That and the seat is like a razor blade :)

It is always such great training being in Nice, I can really feel the improvement in my legs. I am already feeling fitter and stronger than before heading into Ironman Austria in July and I still have a bit over 7 weeks to get ready for Ironman Arizona. Race prep starts here. I have the competitor list and will start researching who will cause me problems in the race, just as I did for IMUK. No more alcohol from now until after the race and I will start getting strict with my diet again. I have done quite a bit of work and research on nutrition planning for racing so will post up some of my top tips. being the absolute geek that I am, I have also created an excel spreadsheet with formulas that when you enter the food you are going to eat it highlights if you are getting enough carbs/calories/protein/caffeine or anything you want to program it for. Screams Tri nerd I know :)
Thats it for now. Next up: Fiona and Andrew's wedding :)
Cxx

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