Month: June 2016

HALF IRONMAN TRAINING – WEEKS 16/17 AND FRITTON LAKE TRIATHLON (OLYMPIC) REVIEW

Gone off the rails a bit the last two weeks, haven’t been sticking to my plan.

I think I am in denial about how close the Monster middle really is. However when checking back, I am there or thereabouts in terms of each discipline. Just need to make sure I am getting that brick session in.

Must stick to the plan on week 18!

So week 16 started in it’s usual way with Swim coaching. It was the day after the triathlon and everyone was on a massive high. It was fab.

On Tuesday Vicki and I cycled over to Fritton Lake which was lovely. I swam two big loops for the first time and felt good. We took advantage of the nice weather and cycled there and back.

Wednesday was the penultimate beginners session in Beccles so I helped out with that.

Thursday was the lunch running club. In the evening I cycled over to the GYCC time trial and got a PB, which I was really pleased about.

Saturday I did parkrun but didn’t feel great so took it easy. Then went swimming with Jo.

Sunday was a longish club ride. We checked out the Fritton Triathlon route and stopped for cake.

Totals for week 16

12h 7m total

Swimming – 1h 20m

Cycling – 7h 58m

Running – 2h 49m

Week 17 was a taper/holiday week for me. My family was visiting from the US and I had Fritton Lake Olympic triathlon on the Sunday.  My first time at that distance.

I did manage to go for a great run Tuesday evening along the beach.

On Wednesday Beccles Triathlon Club helped marshal the first sprint of the Women’s tour. It was great fun and had a nice ride there and back. In the evening got a bit of running in helping out with the last beginners week.

Saturday was a long tiring day. I had my 3rd LTO shadow at Fritton lake for the Sprint race. This went well and Peter managed to sort out me doing my 4th and final shadow in the Super Sprint race that afternoon. This was my assessment shadow which meant I had to take the lead. I managed to pass my assessment and subject to paper work I can now officiate at local races. Was so chuffed to have passed this, however standing in the cold for almost 12 hours wasn’t the best pre race prep I’ve had 🙂

Sunday was race day. See below for details.

Totals for week 17

5h 55m total

Swimming – 0h 31m

Cycling – 3h 3m

Running – 2h 20m

Fritton Lake Triathlon – Standard Distance 2016

Originally we were told that we could register the night before but this was cancelled which was a shame. However when I arrived at registration the queue wasn’t long and it moved very quickly.

Managed to get all my stuff sorted nice and quickly and headed over to transition with Vicki who was also racing.

Set up transition and tried to chill out and relax before the race. I didn’t feel that well the night before and was feeling really nervous for some reason before the race. I think as always I was putting ridiculous pressure on myself, given this was my first time at this distance.

The race briefing was late, which didn’t really help. However finally we were on our way to the lake. I got in the water and managed to have a little bit of a swim around. I found a nice space and was feeling happy. Then everyone started to move to the left. I followed and ended up in the middle of the pack and before I knew it and without warning the race started. I didn’t have time to properly start my watch and didn’t know for the whole race what my time was.

The swim was a bit of a nightmare to start with. I took in a lot of water and really struggled to clear my throat and breathe. For a split second or two I really thought I would have to pull out. I had a lot of people pulling and pushing me under the water. However after a very slow breaststroke for a minute I was off. Breathing every stroke for a while but eventually I managed to get back into bilateral breathing. Can’t say I relaxed as was a bit on edge after that but enjoyed the second lap much better than the first.

Exited the water and headed to transition. Managed to get my wet suit off pretty well, considering this was the first time I had to do this in race conditions and headed out on to the bike course.

I felt comfortable on the bike as I knew the route pretty well. Felt like my speed was okay and no major incidents happened which I was really pleased about. Over took a few people and had loads of men and a few women over take me.

Finished the bike course and headed back to transition where again it was pretty smooth. Then onto the run. Oh the run. The first k or two felt alright but after than it just got harder and harder. Being off road and having to keep pace on very tired legs was tough. I also couldn’t catch my breath very well. Having my watch to know my pace helped so much though, it really did. I again felt like I wasn’t moving on the run, however when I looked down and saw my speed it was reassuring.

The support on the run course really helped get me through and finally I started the third lap. Was feeling okay-ish up until 8k where it felt like everything started to shut down.  I could feel bad blisters on my feet and my timing chip was rubbing. It was getting really hot and a couple of ladies over took me with 1k to go. However I gave myself a talking to and tried to finish as strong as I could.

I had no idea of my time and really wanted to be under 3 hours. Which I was. 2:48:30.

Unbelievably I  finished 1st in my age group.

Full results here. They include relay teams a individuals at the moment so looks odd. Any number over 189 is a relay team.

Details

Location – Fritton Lake, Great Yarmouth, Norfolk, NR31 9HA

Type – Open water Swim (2 laps), cycle on public roads (2 lap) and an off road mostly trail run (3 laps)

Entry Fee – £60 (£55 with BTF* membership)

Medal – Yes and age group trophies.

Goody bag – No just a free, non printed swimming hat.

Event facilities  – Toilets, free parking, food and drink. Tri-harder stall, organic milkshakes and a massage tent.

Chip timed – Yes

Start Type – 2 waves. Females, relay teams and males under 30 in wave 1. Everyone else in wave 2.

Would I do this event again? – I think so

Overall Score –8/10

Summary

Great friendly event organisers, fantastic marshals, lovely location. Swim start could have been better.

* British Triathlon Membership

HALF IRONMAN TRAINING – WEEK 15 AND BECCLES TRIATHLON REVIEW

What a great week, really happy.

Monday I took time off from coaching and training, and although I did feel very guilty I got to catch up with my best friends. Which was really nice.

Tuesday I went swimming, did 1,000m while helping out my friend Jo improve her front crawl. She is amazing, picking it up so quickly. She is going to be a fast swimmer!

Wednesday was my turn to coach the beginners club in Beccles. Managed to do a bit of jogging on the field and felt good considering the time off.

Thursday I managed to get out at lunchtime with my running group. There are still going which makes me feel so proud. Janet who had never ran in her life is now running so much further. She also goes out multiple times a week. She has improved so much.

Friday I got home from work late so was a rest evening.

Saturday was also a no training day. I helped put out all the triathlon signs and help out at registration with nervous first timer and even loaning out my triathlon kit. Was a long tiring day (10am-8pm).

Sunday was the wonderful Beccles Triathlon. It was quite stressful this year due to having helped out, I just wanted it all to go well for the Lido and all the competitors. Had to get to the lido mega early (5:20am) to help putting out all the transition matting and sweep the lido. It was tiring and not the best prep but it needed doing so was more than happy to help.

Will cover the race in my review below. I didn’t feel great after the event though. Haven’t felt like this since my first races. I think helping out over the two days, the heat (am very red lol)  and the amount of time off I’ve had is the reason. I hope it’s not due to doing a longer distance triathlon. Be interesting to see how I feel after Fritton Olympic.

Beccles Triathlon 2016

What I love about Beccles Triathlon is getting to register the night before. Even though it still had to be at the lido super early, it is really nice to be able to take your race numbers and stickers home to sort out there. It also means you can drop your bike and kit off to transition straight away when you arrive.

There was a lovely goody bag this year, and got some elastic laces to use with my new triathlon running shoes. They just came with the normal laces are they are not really triathlon shoes.

Dropped my bike and kit off at transition, had a nice spot by swim exit but it did mean a long run up the lido exit with the bike.

The start of the race came around really quickly and with it the sun. So lovely, especially after the terrible rain last year.

There is a children’s pool that the lido use to warm up in should you want, I decided not to as I knew I would get cold waiting.

My time to swim came and felt really good on the swim. Front crawl is natural for me now, I need to work on it don’t get me wrong but I no longer feel out of place doing it. I beat last years time by 1 min and 55 seconds. Brilliant, was pleased when I looked at my watch. I was a slightly shorter swim (60m) this year but it was still a PB. My pace went from 2:13 to 2:05/100m.

Felt like transition went well and felt strong getting onto the bike. I managed to catch up with the lady in front of me pretty early on, and we played yo-yo for a bit. A few times I did slow up as felt bad for keep going past her. However in the end I just decided to do my own race. I do feel like I lost a little bit on the bike down to this, but was really happy with my time. Another Beccles PB. I was 4 mins 4 seconds faster than last year.

Now came the dreaded run, due to coaching and being ill I hadn’t ran the tri route since the last triathlon. So I forgot how long the river wall section felt. It was really hot by this point too and I must admit I was struggling mentally. I felt like I was hardly moving. I only wear a stop watch when I do triathlons so had no idea at all of my pace. I just knew I had to keep pushing and put one foot in front of the other and finally I was back in town.

I didn’t push hard for the line as early as I would have liked but again was really chuffed with my time. For some reason I decided to not put on socks, bad idea and bad blisters!! Was 2 mins and 51 seconds faster than 2015.

Looking at my results now I was even faster in T1 and 2.

Overall I beat 2015 by 9 mins and 16 seconds.

Brilliant event overall. The support, marshals and amount of club members participating was just superb.

I finished 2nd in the open age group (20-39) which just blew me away and 6th female. If you take away the relay teams from the results I came in 44th overall.

Full results here.

 

Details

Location – Beccles Lido, Puddingmoor, Beccles NR34 9PL

Type – Pool Swim (16 lengths), cycle on public roads (1 lap) and a run on public paths and off road (1 lap)

Entry Fee – £40 (£35 with BTF* membership)

Medal – Yes, unique one as well. Very nice. Age group trophies (Under 20, Open, Vet, Super Vet).

Goody bag – Yes, crisps, homemade flapjack, can of Adnams beer, Elastic laces, bottle of water and a Beccles Triathlon swimming hat.

Event facilities  – Showers, toilets, lockers, free parking, Food and drink. Tri-harder, in a spin cycles, Womens tour stalls and a massage tent

Chip timed – Yes

Start Type – Male and females ordered by swim times, slower swimmer first. 30 seconds intervals.

Would I do this event again? – Yes

Overall Score –10/10

Summary

Registration was fantastic, amazing spectators, great goody bag and medal. Very friendly event.

* British Triathlon Membership