Training on the sunshine coast - or not!

When the coach first suggested I did another week large week of training immediately after racing the world long course championships. I did question his logic, starting to think all the flying may be killing off brain cells. But he reassured me I'd be nice and rested prior to the worlds and it would be great timing for kona!


So crash week number 2.


Monday - easy run when we finally got home after getting very confused with french diversions. Decided to take a different route, see some sights, stop somewhere nice for early lunch as had plenty of time to spare. Diversions and Road closures everywhere -Travelled a zillion extra miles, missed ferry, had to wait 2 hours for the next!


Tuesday - Yoga, eating, sleeping, yoga, eating and massage- The rest day


Wednesday - 60 min swim with 400m efforts, 2.5 hour steady bike, 70 min run with last 10 mins tempo. Legs felt great! Must be Nocte and Green and Black's Hot Chocolate combo! And my cupboard full of Science in Sport Goodies that keep me going strong.


Thursday - 5 hour bike (wet and windy, came home looking like a drowned rat). I was riding through a couple of inches of water on one stretch of road. Looping past home about 4:20 into ride the heavens opened. Already very cold and wet, now my chain started squeeking. Tempted by the warmth of home, swapped tarmac for turbo for the last 40 mins. Treadmill run with steady efforts, recovery in the sauna between. Everyone in the gym must have thought i was a fruit loop. Again a very wet session - but this time sweaty wet, not rain wet! The aim, to get used to being in the heat, before i start exercising in my heat acclimatisation chamber! Bathroom, with wallpaper stripper running to create heat and humidity - are my instructions from the Dr Jamie Pringle.


Friday - 60 min swim, 3 hour bike (even wetter and windier- I recon i was carrying an extra 5kg of water just in my overshoes) What doesn't break me, will make me stronger! - apparently!

Forcast for the weekend dosen't look much better - rain and wind continues. On the positive side it's giving my killer sunburn from racing on sunday a chance to heal.

Long Course World Championships - Almere, Holland 31st August 2008

We drove over to Holland on Thursday (I say we loosely because I mainly slept and Simon drove). The normal hellish traffic around Antwerp made 100% worse by a multiple lorry smash up on the southbound side and everyone rubber necking. Finally arrived at the campsite, having left home 13 hours earlier. Campsite just 5km from race start etc. Better than almost 20km away in centre parc's were 'Team GB' were based. I love camping and on this trip had the bonus of meeting and making friends with 'Dan', an athlete from the USA and having good camping weather.

Dan in Transition pre race

Friday was registration and Saturday was bike racking. Other than that lazying, drinking coffee and short training sessions (or reconnaissance -checking out 90 corners on the bike course). Legs felt good and rested and mind was eager to race.

Race day - relatively social start at 9:00am. Pros sent off at 8:30am (pro men) and 8:35am (pro women). Age group men 8:55am. Swim was total carnage. Even though it was only age group women sent off together, it felt worse than IM Florida mass start. Was kicked in the head and chest a couple of times. I did my fair share of Cat fighting to jostle for position! We than were catching the slower Age group men pretty quickly - Now having burly men to swim through and get kicked and semi-drowned by! The swim wasn't pleasant. Out of the first loop - apparently 1.3km in 27 mins. Dreadful swim or very long 1.3km. More Carnage and choppy waves on the next loop and then more again on the way into the harbour. Never felt comfortable on the swim. Finally emerged all wrinkly from the swim in 1:28. I was aiming for 1:10. Reports coming out are it was between 4.5 - 5km. Pro women out in 1:10 ish - either very slow or long. Out of the water in 15th place in my age group. I was always going to be down out of the 4km swim, being a relatively week swimmer. But the swim being even longer meant i had even more ground to make up.

Out on the bike, my legs didn't feel like pedalling for the first 50km. Really enjoyed the bike, even though flat and windy. Constantly reminded of the wind by the wind turbines everywhere. Biked 3:28. 2nd faster bike in women's 25- 29 age group. Moved up to 4th place in my age group.

Out on to the run, started off running 7:30 min/miles as planned. But it was getting hot. Race day 29 degrees with minimal cloud cover - pretty much the single day of summer weather I'd seen this year. Water and cold sponges over my head at every opportunity. Managed to hold run together. Was slowly catching 2nd and 3rd place as they were slowing, but had lost 5 plus minutes to those girls in the swim. Finished 30km run in 2:23. Overall time 7:26:45. 4th place.

Even with long swim, beat 2006 time by almost 40 minutes. Happy with race performance overall, after initial disappointment of missing out on podium place by 3 minutes. Especially since finished in front of girls who had beat me at 2006 and 2007 Europeans. Also just to big nyself up a bit more was the 1st British age group female finisher. 2nd british female finisher - only 1h10 behind Chrissy wellington!

Dan finishing - actual time 9:22:23 11th in men's 60 - 65 age group - A true legend in my eyes.

Simon with Chrissy -

Busy week! watching the olympics!

Finally get around to adding a post this week. Been a busy week with work, training and Olympics highlights watching. It's now Saturday morning, just got in from an easy ride in the morning sun. Sitting here eating one of my many favourite breakfasts! Slice Banana and peanut butter on toast with freshly made coffee. Comes very close to bacon and banana on french toast with maple syrup - A Kiwi special!

Anyway since last post. Simon rode the National 12 Hour Time Trial. I was the support crew! It rained for the first 3 hours, but he was riding well and later the sun came out. New 100 mile PB and Ironman bike split (112 mile)PB on the way to clocking approximately 245miles in total. I think he enjoyed it. He couldn't quite face riding his bike till Thursday! I had fun. Dancing in my wellies on the side of the road! My present for supporting (and shouting allez allez allez!)all day a new fancy pants saddle!

My weeks been pretty uneventful - training, working, training, eating, watching Olympics on BBC iplayer (don't have a TV -Probably a good thing, or I'd be a couch potato). Repeat for 5 days.

Taper for long course has started - only 8 days till race day. I was feeling well till I had a little accident on my last long run. Nice evening, decided to do one of my favourite off road runs. Glare from low sun in between trees, blinded me - missed a tree root up ahead. trip. Face planted and rolled. My right and and elbow took the most of the impact. Had a little cry, gave myself a good talking too, picked myself up and finished my run. Thank goodness for the gel in my hip holster pocket - with burst (very sticky and messy) but saved my greater trochanter from some nasty soreness. Little chunks of skin are missing from my hands, thumb is very bruised and sore, elbow a bit tender on tri bars, shoulder and knee and grazed. No more off road running for me till after goal races.

Looking forward to the bank holiday weekend - racing 25 mile TT on Sunday (borrow disc and have no power tap data vs Hed singer 60's and data)and marshaling (my first) at Ringmer Triathlon on Monday.

Weekend Fun!

So thought it was about time I wrote up my race report from the weekend. Been pre-occupied this week with Olympic highlights viewing courtesy of BBC Sport website - There's been some great swimming to watch. Lucky we don't own a TV otherwise I'd become a couch potato.

So Worthing Triathlon. Well due to our lovely! British weather the race became Worthing Duathlon. The wind stirring the water up into waves great for surfing, not swimming. Having not raced very many short races, I was really nervous. My fingers and nail beds are still sore, 5 days on from excessive biting. I ran with the front women on the first 5km run, and entered T1 with a small group of women, just under 1 min back on the first women and 30 sec behind second. Managed to pull my bike shoe off my pedal when attempting to put my foot into it. Had to stop, get off, rectify and get back on. A challenging rolling bike course separated the field more. Wasn't please with bike leg - I had jelly legs - from 2 weeks for run focused training and not tapering for race. I came into T2 almost at the same time as the 3/4/5th place women. 1st and 2nd place were already 1 minute up the road. I started the run in 5th place, 30 seconds back on 3rd and 4th. We caught the 2nd place girl within 2km, moving up one place each. I maintained the gap until 7km in, when I started closing. We ran together for 2km. juggling 2/3/4th place. 4th place dropped off the back. It was quite exciting, racing for placing. Pushing one another along, working out when to break away - all a bit serious! In the last km 2nd place women , pushed the pace up and bridge a gap. I had nothing fast moving left in my legs. I finished in 3rd, 12 seconds behind.

Simon was there at the finish, having endured the head wind to ride over from Eastbourne. Reward for racing was Sunday lunch with Simon's Family to celebrate his Mum's forthcoming birthday. Photo below of Nephew doing crazy jumping - Maybe trying to budge the 1p he'd swallowed the day before!

Photo looking oh so cute, but very tired - holding the Captain Scarlet card we made him for his birthday - He's particularly fond of Destiny. Also his crazy brother - who can now proudly dive into the water! Simon planning for his 12 hour Time Trial this weekend. I'm already mentally rehearsing the bottle change overs!

Apparently he's is 10 years my senior!

But you wouldn't know it from the dinner he made!
Chicken and Butter bean salad - complete with carrot top hair and cucumber eyes.
An insight into the "oh so helpful Simon" from the Tri Stores real character.

White Van Man Road Rage!

My cycling time trials rarely go smoothly. There's normally a glitch in my racing. Sunday's 50 mile Time Trial was no exception. One week after crash week and National 100 mile TT I was either going to have an awesome race or a shocker. To be honest wasn't really sure if my legs and mind were recovered. But Sunday was a good day! Almost perfect conditions and on a good course - went 2:05:23. New PB for myself by 9 and a bit minutes. Smacked it to myself in the last 25 miles.
But, I had a run in with a white van driver during the race. which made me less than happy! I don't have anything against white van drivers in general. My dad drives one for work (Actually he's has also cut me up before, overtaking me on a descent near their house, not realising how fast i was travelling). This driver, of said white van driver (similar size and shape to Renault Kangoo) was not having as good as morning as me and decided to burst my little racing bubble. At about 25 miles, negotiating roundabout, back onto the A27 said white van driver overtook me about 5-10 meters from roundabout. My lesson learnt- should have been further over in the lane earlier. Anyway, he like me was taking the first exit, so pulled in front of me at the entry of the roundabout. Sending me swerving into a patch of sandy gravel almost coming off, but saved by the fact I hit the side of the van. I carried on riding not to lose any more time. White van driver had not had enough. He drove along side me for a bit, blocking both lanes of dual carriageway at 8:25am on sunny Sunday morning, when people were making there way to the beaches! Then he decided to pull in front of me. slow down and weave across the lane, every time I tired to overtake. This however did give me a chance to taken down his number plate. Unfortunately, i'd forgotten the last half by the time I got back to the HQ. The diver had the cheek to complain to the race organised about me landing on his van and request my details. So straight to the Chichester Police station I went to make my compliant. Rahh Rahhh Rahh! I could rant for so much longer!!

Rest of Day made better by plying 'chase' with my boyfriends 2 and 5 year old nephews. Entertaining while 'Mum' prepared lunch and 'Dad' finished last minute packing for holiday. Then sitting outside with Simon's Mum and Dad, Sue and Tim. Enjoying Lunch in the Sun, Coffee, Homemade Muffins and the last stage of The Tour de France.

End of crash week and National 100 Mile Time Trial

Last Thursday was my last hard day of training. I think by the end of Thursday morning the lady that lives in the flat above must have thought I was going mad as I did a multiple brick session. 5km run, 20km bike, 5km run, 40km bike, 3km run. Really love this type of session. Maintaining the intensity thought out the session, without the mental fatigue that might occur otherwise. Gives me confidence that I might do okay in some duathlons, which I'd like to dip my toes into next year. Long pool swim in the evening rounded off my training week.

Friday as rest day - travelled to Stroud and stayed the night at one of Simon's school friends - Rachel and her two children. They were kind enough to let us crash on their floor to break up the journey to Llandovery, Wales. Venue of the National 100 Mile Time Trial.

In Llandovery we had booked a cute bed and breakfast, which was also a lovely coffee shop, to stay at.
http://www.penygawse.com/
Lynne and Allan the owner's were fantastic, even getting up early on Sunday morning to provide us with breakfast. Not just cereals and toast, but go faster for longer, scrambled eggs.

Feeling full, head off 1/2 mile down the road to race HQ. Simon also racing but starting almost 90 minutes after me, so had someone to organise me.

Race report - Race to my wattage plan. Very tough rolling course, some long drags and some steep sections also. But very Pretty! Had a very embarrassing moment at 60 miles in. Had hidden some bottles at the exit of a lay by. Car belonging to David Collard Berry of A3crg was parked right in front. Slowed down, but but not enough. Back wheel slid on some loose stone and I landed on my right lower back and bum, Ouchh! Moments of flustering. Made DCB's day i think as he had to rescue a lady in distress - pick me up, sort out my brakes and put me back on my bike. Shouts out to the A3crg ladies (and men) out in force supporting their riders and anyone else that happened to pass. Enjoyed the last 25 the most. At this point being passed by the really fast men - Prebble and the likes. Also had stuck with my wattage plan, and something left to pick up the pace in the last 25 miles and gave it my all. Finished in 9th place 4:43:53. Beat my previous PB by almost 1 minute, on a much tougher course, after a heavy training week. Pleased. Simon also had a good ride PB beaten by 51 seconds for a 4:22:08.

Now looking for a flat 100mile TT, to really compare my previous 100 mile Time to !!!

This weeks been a recovery week, good job as my right hip, both knees and left elbow are all very bruised and tender. Not quite sure how I landed to sustain that pattern of bruises.

Very excited as I've received the new Zoot 2009 Catalogue and been told to put together my wish list!! I'd recommend anyone looking for new training or racing kit takes at look at their products. Great fabrics, innovations, colours and styling. Very excited!! It' like putting your christmas list together!