Fred Whitton Cycle Sportive 2015

Based in the Lake District, the Fred Whitton cycle sportive covers 112 miles of some of the most stunning scenery in the UK. It also houses some of the most infamous cycling climbs known in Britain, with 6 of the climbs included in the book “100 greatest cycling climbs in Britain”. The Lake District is also notorious for being the wettest place in the UK, and with the event on the 10th May, this ride is most likely going to be one of the toughest rides I’ve attempted. No target time was set. The only target was to try and make it around the route without getting off the bike and walking up the climbs.

Fred Witton map. Up, up and up.

 

In preparation for this ride, there were lots of turbo sessions. Plenty of early morning and evening rides. All importantly, if I spotted a hill, I went up that hill multiple times. The tougher the hill, the better.

Arriving in the lakes, me and my cycle buddy went for a little walk around Keswick and a couple of other local towns. With the old brick buildings and being surrounded by mountains, by English standards, I always enjoy my visits up here.

Lake Windermere

View from our YHA hostel overlooking lake Windermere. Brilliant hostel with excellent facilities.

Checking out the weather report the night before, this brought a bit of fear into our minds. As you can see from the weather map below, it looks like we were going to be swimming the route.

The Lake district is somewhere under all that blue.

After a nice early start (approx 4am) to get suited and booted and demolish a hefty bowl of porridge, it was off to the start. With a bit of a drizzle to start, we soon realised the weather wasn’t going to be as bad as first anticipated. We soon approached the first big hill of the day, and not before long we were up and over. Not too bad we thought…

A random GoPro shot after the first climb.

Climbing up into the clouds made for an awe-inspiring feeling with spectacular views which I couldn’t quite catch with the GoPro.

Another random shot.

Up “The Struggle”.

A side note with a GroPro mounted on your helmet. I found with the strong winds and after clocking up the miles, my kneck felt pretty strained so I had to take it off. As good as it is it a look, point and shoot sense, my neck felt bloody sore after, which I was not expecting. Maybe it is useful for short journeys, but on long sportives less so. Unless you are willing to stop every so often to put it on and off. Plus it is tricky to get the photos without guessing what setting you are on.

Descending down from the clouds. The descents I thought took more care and technique than ascending some of the hills. Squeaky bum time descending down some of these hills.

Around Honister pass, there was a tea and food stop. We refilled our empty water bottles, warmed up our frozen feet and hands and demolished the fruitcake and other treats they had laid out for us. The food stop on this ride was top notch. Only shame was having to leave the warmth. Maybe we got a tad too comfy as personally I felt it took a while to get back into pedalling when back on the bike. A know there is a big debate on whether to stop or continue  at these fuel stations. But we were cold, water bottles empty and needed some well-earned calories. Maybe we just won’t stop as long next time.

We made steady progress along the route, with me and my cycling buddy going up the hills at our own pace and meeting back up again on the other side. Then it was time for Hardknott and Wrynose pass. You could see Hardnott approaching from miles away. Will be honest, it was an intimidating view. With the impending screaming legs feeling, we had a few gels, hydrated and took off a few layers as we knew we would soon warm up. Unfortunately, the gopro had run out of batteries at this point so there are no pictures on the way up.

Hardknott Vital statistics

Length: 2.2km
Elevation: 298m
Average gradient: 13 per cent
Maximum gradient: 33 per cent
Pain: 100%

The first half on Hardknott is tough as you zigzag up and the gradient reaching 20% in stages. It then levels out to a gentler gradient for the middle section before the gradient kicks up again to what seemed near verticle slopes. As well as fighting against gravity you have to have your witts about you to avoid the cyclists in front dismounting and those failing over from the steepness. F**k me Hardknott hurt. The infamous left turn before the right turn which steps up to 33% was a killer. A cyclist fell Infront of me as he turned into the 33% section, quick evasive action to avoid a collision probably helped disguise the scream from the legs. Once that section was out, the gradient relented and you go into autopilot mode just spinning the legs to try and keep going. If I had stopped, I doubt I would have been able to get going again. The feeling of making over the top of the hill, unreal. Proud, definitely.

I had to keep the legs spinning so did not wait for my buddy at the top, as I knew Wrynose was just a couple of miles down the road. A 2.7 km long climb with an average gradient of 8% but peaks at ~25%.

Wrynose looking from Hardknott pass. Photo shamefully copied from http://cyclinguphill.com/wrynose-pass/

The Relief of making up Wrynose was incredible. The achievement of not having to get off the bike and walk up and of the hills, even better. I waited at the top of the Wrynose for my cycling buddy and we descended towards the finish line.

The quote I remember my cycling buddy said on the way to the finish amazed me. There is me, legs destroyed, barely able to keep going on the flat. Out he pops “I’m feeling pretty warmed up now. Legs feeling strong”….. My response a simple “F*** off?!

Our reward for our epic efforts -pie and gravy with mushy peas, washed down back at the hostel with a some glorious beers.

Fred Whitton sportive: 15/10

ps. This may not be the best review of the ride, but there are plenty of others out there that will go into considerable detail of climb by climb analysis. To much detail for me as I’m writing this almost a year later! But they are useful for anyone planning on riding this route just to get an idea of how to taclke each climb.

Swimming pace

I’ve been working hard over the past few months to improve on my swimming. I’d like to think that the form of my stroke as improve significantly, as mentioned on a couple of occasions by the swim coaches at tri swim sessions. Although they admit there is still work to be done.

Over the past couple of weeks I’ve been focusing on:
1. strengthening the catch part of my swim
2. Decreasing the length of my glide and taking the catch earlier
3. Keeping the elbows slightly bent with no crossing over.
4. Following all the way through with my stroke so my hands exit further down my body than my hips (the full press up equivalence).

Points 1 and 2 I’ve been working on particularly and my stroke is beginning to feel much more efficient and as I am starting to swim more continuously by removing the dead spot in my swim where you have to keep constantly accelerating and slowing down in parts due to an inefficient stroke. However I’m still one of the slower ones in my lane. But attempting to keep up is a goal to keep striving for.

But after looking at my swim split times of tonight’s session I spotted something. Firstly I need to work on my pacing as even when going “hard” my pace is similar to my “moderate” pace. Secondly, the split from my 70.3 swim tri (37:20 min) was 1:46 min/100yrds (1:56 min/100 min). Tonight, feeling relatively good, my pace split ranged from 1:44 min/100 yrds to 1:32 min/100 yrd. Yes, this might be quite a range, but the fastest split of 1:32/100 yrd I guess was smaller progress than I anticipated. But I must remember my stroke is changing for the better, and I need to give it a bit more time. As these few seconds will overall lead to a time of approx 32:50 min to 36:41 mins. A decrease on a previous time should always be thought of as improvement.

Another thought this bought to me is that, when swimming solo, is that I am not doing enough speed work at a high intensity and have been spending too much time during sessions focusing on the form of my stroke. I guess this is where the phrase swings and round abouts comes into play. Improving my form will transfer into faster splits, but for even faster splits one must remember to train at a faster pace with this improve technique to avoid being a one speed swimmer.
This blog contains a fantastic swim split time guide to help you out.
http://blog-de-phil.blogspot.co.uk/2008/04/swimming-pace-swim-calculator.html

2015 Targets

2015 is shaping up to to be a busy year. Both in terms of life and race targets. I am now in my 4th and final year of my PhD, so this year is about finishing up experiments in the upcoming months before writing my thesis. I place my main goal (surprisingly) on completing my thesis, everything else unfortunately has to take a bit of a back seat this year as I do not of wanted to have wasted the past 4 years for not much in return! As excited as I am insanely nervous about nearing the end of this part of my life, I am beginning to look forward to getting a job where I will have fewer financial worries, and be able to afford to enter a few more races

2015 targets:

1. Fred Whitton Challenge, Lake District (10th August)
112 mile cycle, 3,900 metres of vertical climbing. This is no easy ride. This sportive commonly comes out on top as the toughest race in the UK due to the never ending supply of leg breaking, ball busting hills. Yes they may not be as long as those in the Alps or other exotic locations. But they make up with it with their terrifying gradients (30% gradients is not uncommon). And for those who know the Lake District however, will appreciate the views that come with the hills.
Here is the event route: http://www.fredwhittonchallenge.co.uk/the-route/

2. 70.3 Outlaw Triathlon, Nottingham (31st May)

My 2nd Middle distance event. Training so far hampered by the knee injury, but I’m slowly getting back into all things tri. Been using the winter season to improve my swim, with my technique (I feel personally) is getting to something that is resembling a not to bad swim stroke. Goal is to beat my previous 1.2 mile swim of 37 mins to below 35 mins (30 is the dream target!). With this being 3 weeks after the Fred Whitton challenge I hope my cycling will be strong enough on the flat roads of Nottingham. Just need to make sure I remember that a triathlon also involves a run!!

3. RideLondon (depending on the outcome of the ballot entry)

I may have ridden this in 2014, but it remains unfinished business as it was cut short by 12 miles due to bad weather.

3. Completing my PhD

Surviving to complete my PhD is what 2015 is all about for me. Can only think triathlon training will be a welcome distraction to help keep me somewhat sane and is some sort of reasonable health.

4. Finding a job

My 2nd big goal of the year. Time to enter the real world and get myself a job!

Swimming: Self confessed overglider

I was swimming yesterday morning when my swimming buddy called me over to his lane to point out next door was who we believed to be Chrissie Wellington (or at least a very good look a like!) And just watching her swim was impressive. The smoothness of her stroke, and what really stood out was the speed of her stroke and her overall stroke rate. She was ticking over at an impressive rate and was up and down faster than a yo-yo.

This got me thinking, and something I’ve been unsuccessfully attempting of late, how can I increase my stroke rate and therefore my overall speed? As I’ve long been at a plateau with my speed and wishing I can knock a few seconds and possible minutes off.

Bit of googling later, I think I found the problem, overgliding.

That’s it I confess I’m an overglider. And from the research overgliding has a number of negative consequences for your stroke; long and slow stroke rate, putting the “breaks” on, large dead spots. One thing you hear time and time again is “efficiency”. Whether its for swimming, cycling or running, everyone wants to be more efficient to conserve energy for the next discipline or last longer.

So, back to swimming.

What are the characteristics of an overglider?
Well according to http://www.swimtypes.com/overglider.html ;

• A long and smooth stroke when viewed from above the water but often with a very slow stroke rate which lacks rhythm and flow. A clear dead-spot is always present, normally at the front of the stroke at full extension. (GUILTY!)

• Typically breathes every two strokes to one preferred side (unilateral breathing) with distinctly more rotation to the breathing side. (NOT GUILTY!)

• Lack of rotation to the non-breathing side causes non-breathing arm to sweep round the side of the swimmer rather than over the top. (UNSURE)

• Very common to see lead hand extending forwards and the palm pushing against the water “applying the brakes”. (LIKELY GUILTY!)

• Straight arm catch and pull pushing down on the water rather than pressing it backwards. This is fundamentally linked to the dead-spot as a better bent elbow catch technique would remove the dead-spot and naturally lift stroke rate. (GUILTY!)

• Overgliders often have a pronounced scissor kick due to a loss of balance whilst gliding. (NOT GUILTY, i think…)

• Low stroke rate and big dead spots gives a tendency to stall between strokes causing a loss of efficiency.

• Typical swimming speed is 1:30 to 2:20 per 100m (GUILTY!)

What I find particularly interest is the characteristics traits beyond this swimmer type; a serious and thoughtful about improving their swimming and treat swimming as a serious technical exercise. GUILTY. I’m doing a PhD in neuroscience so definitely feed into the thinker catergory. And looking back now to swimming sessions, I’m defiantly thinking pretty hard about my stroke instead of just swimming for swimming.

So how to solve being this dirty inefficient glider?

From what I have learnt there are a number of ways to solve this, but there is unfortuantly no magic bullet as it is so engraved into my stroke it will take some time to solve. But doing a couple of technique drills things should get better with practice.

1. Sculling. I’ve been sculling since I started the Tri club but never full understand why. Sculling though has the benefit to develop a better catch, feel for the water and increase propulsion by removing the dead spot. It will make you keep your wrist facing downwards and NOT upwards like will happen when your overgliding.

2. Kicking on your side. Kicking on your side means having the arm which is facing the downwards extended outwards means you need to concentrate on keeping your wrist/hand angled downwards towards to pool bottom. Thus preventing you from having your hand facing upwards and acting as a break.

3. Doggy paddle. Practicing the doggy paddle means you are constantly keeping your arms moving back and forth with your elbows kept high and your hands pointing downwards also.

Those are some of the basic drills I picked up to help me beat this addiciton of overgliding. I shouldn’t expect my stroke rate to increase rapidly initially but with practice it should and my times shall hopefully start to decrease!

 

A couple of really good sites for this are;

1. Good site to diagnose what type of swimmer you are;
   http://www.swimtypes.com/overglider.html

1. Interesting article on overgliding and the inefficiencies they introduce;
   http://www.feelforthewater.com/2012/03/overgliding-inefficiency-and.html

1. Fantastic website about all aspects of the stroke;
   http://www.swimsmooth.com/slowsr.html

 

 

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Winter season: Injury, Rest & Recovery

A week after the wet London Ride I went for a gently 3-5 k run, just to see how the legs and body were feeling after two weekends of pretty intense work. The run itself felt fine and nothing out of the ordinary, however it has left me ever since walking in pain with the culprit being the right knee (bit of an injury prone being it must seem from some of my previous posts!).

The pain over a couple of weeks was getting worse, with it being out the outside at first before magically shifting to the front at the base of the knee cap (the main focus of it now has shifted again to the inside/upper knee cap!). I took it carefully banning any sort of leg work so cycling and running was out of the window for a couple of weeks. With a bit of online reading, I assumed it might be IT band issue, seemed logically with the location of the pain, clicking knee sounds and found a rehab programme witch incorporated stretching at first and then moved into strength work, in addition to daily core work to help the good ole stabilising muscles.  I was pretty good at keeping the exercise up daily for 1-2 months and felt like progress was being made. However, with a sailing holiday on the agenda, these exercises had little chance of being maintained on the confines of a boat!

Likely with the limited amount of walking while sailing, for that week the pain disappeared, but soon after returning to dry land it was back and now the focus of the pain has shifted to the inside above the kneecap. With it being 2 months of pain I decided to see the Dr who didn’t have much of a clue and so referred me to an osteopath. Beginning to dislike them as much as I love them with the world of pain they leave you in each time I see them. The diagnoses, likely IT band issue and possible meniscus tear in the knee. Great!

So a meniscus tear is a tear in the cartilage in your knee which makes it act as a suspension for your knee or vibration dampening system. To either find out if this is the culprit or rule it out I’ve got to wait for an MRI scan, which might take a few months! But in the mean time its working with the physio to see if we can get things going again.

So it leaves me with plenty of time now to be getting on with trying to get my PhD….. but think I’m gonna try and up the swimming to improve my stroke and turn a weakness into a possible strength. Positivity!!!! This is as long as I don’t eat my weight in crap. Will be honest with the lack of cycling and running my diet has gone a bit to pot. But this will change, as otherwise swimming gains will be minimal compared to my waist gains!

But with the extra spare time, its time to get an extra hobby, any ideas?!?!  But I guess this also leaves the question, what’s the most effective cardio workout when running and cycling are a no go, or any impact or repetition involving the knee? Suggestions welcome 🙂

 

 

Race Review: Owler 70.3

The race may of been a month ago now, but I guess this has given me a chance to reflect on what went well and what not so well in my first middle distance triathlon and the achievement of completing one, also a good alternative excuse for being incredibly busy at work and hone the past few weeks that I’ve not had time to sit down and write a blog.

Route map. Good idea to plan ahead and scout out where the hills are hiding

Pre-race

Unlike the vast majority of middle distance triathlons, this one didn’t start at some unholy hour in the morning, but at 9:30. This is the perfect time so I can carry out my normal morning routine which helped to keep me and calm and not stressed. Plus allows time for a decent bowel of porridge with banana, fruit and nuts and the all important cup of coffee to kick things up a gear. Fortunately the parents were providing the life to Ashford so they were acting as supporting crew and #1 fans which came important later on in the day.

The Julie Rose Stadium made a brilliant venue for the event.

at arrival it would of been easy to be daunted by the sight of TT bikes alone compared to my reliable stallion costing a fraction of the price and like costs as much of one of their wheels, but as I always say and realising more, a bike does not define the rider nor give any indication of their ability of a rider. So after a speedy registration picking the important race info, transition bags, and race numbers.

After organising my T1 and T2 bags (well prepared the night before in Sainsbury’s bag, no expense spared here) and racking the bike up in T1, which I got wrong and had to dash back to move my bike to the correct position a bit later on! First lesson; rack bike in the correct place!!!

Race time – the swim

All smiles for the start. Tan lines are cool.

After donning the wetsuit and feeling the part, as well as a bit of a ninja, it was time to get in the water. At 21.5C it was only just wetsuit legal and made no sudden shocks when getting in and pulling the neck of the suit down to let the water in to acclimatise to the water temperature. As it was my first mass open water start swim, thought I’d take things safe and start more towards the back as not to be scared whitless in the ensuing melee. Wise move. After a 5 min warm up swimming, another wise move compared to others who got in and just waited, it was time for the claxon!!!!!

With number 1 fan for the day

 

WERE OFFF!!!!

Nice welcome swim to the world of mass start swims

sticking to my race plan for the swim of nice n steady pace and racing more within myself here realising there is still the cycle and run to go, I got into a nice rhythm and by the time I reached the first buoy I had already passed a few people, the 2nd even more and the 3rd even more!

The swim was going well and manages to keep calm in a few hairy moments with people grabbing my, when they did I just kicked a bit harder. After the 3rd buoy I kept in pace with another racer, although not sure if this was wise as it felt a slower rhythm but I decided to keep with it. Should of probly tried to find a slightly faster swimmer and draft him but don’t wanna be chaning plans midrace! Approaching the swim exit, my swim nemesis kicked in… Feet cramp! After misjudging the how deep the water still was and the exit man helping swimmers out I think the over stretching was a hello sign for cramp in both feet… Not fun! After a slightly messy doggy paddle and something resembling swimming after I was out in a time of 38:16. Faster than my predicted time  and in 55 position!

Still all smiles on the way out even after getting cramp on exiting!

Caption contest…..

T1

a short 200m dash from the lake to the athletics stadium were at T1. Collecting bags was made simple with them all lined up in order with helpers dishing them out. Suit off. Feet dry(ish). Socks on. Race belt and gels on. 50m dash to bike were all the essentials are put on, helmet, shoes (not a fan of cycling then putting shoes on, one day I will be). And were off 2 mins 30s later. And now in 49th place.

The bike…. 

All started well meandering along a few country roads making our way to the more long and straight roads. Bit of a clanger on the first gentle slope upwards with my chain slipping off and getting wedged inbetween the frame and bottom bracket/chain ring. What seemed an age, most likely a few wasted minutes and were back off.

 

The cycle was quick. Very quick. It was a nice route heading out into the Kent Downs to do 2 loops there and then head back towards the stadium for the start of the run. There was a few gentle hills up but nothing uncomfortable, and then its straight back down hill. Without aerobars I tried to get as aero as possible by resting my forearms on the handlebars, but this lead to a bit of a sore back later on and some lovely bruises the following day.

A friend who lives in Ashford with his girlfriend also turned out along the bike route to cheer me on. Fantastic effort Mat! just seeing friendly faces shouting your name does wonders to boost you on! (the almost crashing was all part of it…)

My support crew picked a brilliant place to spur me on at a roundabout which I passed 3 times so got plenty of encouragement, especially on the final trip where I had just taken a gel and was waiting for it to take affect, so the excitment from seeing them got me going until it kicked in. Even better, they then jumped in their car to drive alongside me (road was clear!) to cheer me on. Epic!

Overal, completed the 56 miles in 2 hrs 58 mins in average speed on 19 mph. Thats a top speed record for me!

Get your run on!

The run was a nice flat route from the stadium to a outside shopping centre and back before going back out for lap 2. This was with a twist though.. you get to run through the shopping centre during trading hours! The first lap out was ok, took a bit of time getting rid of those jelly legs, and I regretted drinking as much isotonic so close to the end of the cycle, and kept with the game plan of skipping food stops so my stomach doesn’t go mental with food and sugar and only grabbing water and some isotonic to have a few sips while on the go.

Getting to the shopping centre was incredible. Race volunteers cheering you through, competitors families cheering you on, staff cheering you on and shoppers looking bewildered but amazed, surprised and excited to see an event go past them. the weight from the legs disappeared and the world of pain is forgotten as you pick up the pace and keep on going.

Incredible atmosphere running through a crowded shopping centre

Support crew/Number 1 supports mum and dad did an incredible job cheering me on as I went by on both laps hearing them hollaring all down the centre.

First lap down in 48 mins, slightly slower than planned as I paced by how I felt rather than the watch, but maybe if I changed the screen on the watch to pace then I might of gone a bit quicker…  but then again that may of risked a blow out at some point and left me crawling?!?!

2nd lap was ok, and feeling good I kept up the game plan on sipping on drinks while passing pit stops but not eating. I got confidence from feeling strong(ish!) while others were cramping and slowing. All helps mentally knowing that I’m stronger than the next person.

Last 50 metres, sprint finish with all that’s left (and how fancy is the red bike!!)

On returning to the stadium, the crowds were in good spirits as all were clapping and cheering you on to the end and words of encouragement from the parentals its the last 400m around the track. Time to dig deep and forget the aching limbs and think of that satisfaction past that finish line…

Almost there….

DONE.

Finished!!!!!!!!!!!! 5 hrs 20 mins 8 seconds. I’ll have that.

 

I can only say it was a fantastic day, and the satisfaction after was immense. And celebrating it with my parents, Matt and his girlfriend made it all the more special. The whole day was well organised, volunteers at the pit stops brilliant and all deserve a high five. so thank you!

Now, time for the Outlaw half in 2015!!!!

Prepping for the Owler 70.3 triathlon

Hi all!

Its been a long build up preparing myself for my first 70.3 distance triathlon, even if I only decided to enter it less than three weeks ago. But I’m not gonna lie I was both excited, as well as bricking it.

So I thought I was beginning to rest too much 7 days prior to the race. I was gladly wrong in thinking that! Here was the down low on the 7 days running up to the race:

7 days to go – 1st practice swim in the Brighton sea in a wetsuit (kindly borrowed!) and a cap. Preparation is key! 0.5 miles for 20 mins. Learnt that I need to get the neck part in the right place so it doesn’t feel like i’m suffocating as I’m swimming.

First time wearing the suit, good job had help on hand to get it on!

View from the flat. Not bad!

Bit of sea fishing on the beach and friend caught some mackerel. Tasty stuff.

The most amazing watermelon ever tasted at a local food shop from one of the roads up from Brighton seafront. Incredible selection of foods

6 days to go – 1 k run to pool. 60 min swim (1.5 mile). 9 mile cycle to 2nd open water practice swim at West Country Water Park in north Bristol for 1.6 mile practice swim (53 min). In both suit and without suit in case water temp on the day was too warm. Glad I sneaked off work early for the extra swim sesh as gave so much more confidence. 10 mile cycle back.

5 days to go –  Yoga and a 5 mile run, easy. Been getting into yoga recently just to help with overall flexibility and strengthening.

4 days to go – Swim sesh with BAD tri. Amazing confidence boosting session with compliments on my swimming coming along and should move up a lane or 2!

3 days to go – Brick session in morning with a 30 mile cycle and 2.5 mile run after. Evening, 5 k run.

2 days to go –1 k run to pool and an 50 min swim (1.4 mile).

1 day to go – 25 min cycling on turbo trainer easy and 5-10 min run. Kit check.

First time using one. Would of been quicker just to go out on the road. Also amazed that only 25 mins on it and the obvious degradation it caused to my rear wheel. not cool.

Ticking of the kit and then putting into separate bags for each transition. Saves panicking and worrying doing it the day before that’s for sure.

All I can say is preparation is key! So glad I got those swim sessions in with the wetsuit and cap, as remember the last time I wore a cap it took a while to get use to it and the strangness of having no water in my ears! And all these lil sessions helped build my confidence, even if they wernt very intense and the duration was shorted than what they would normally be.

 

D-day…… shall follow this up with my next post

 

Tapering lessons for my first 70.3 triathlon

On Sunday I’m taking a step into the unknown and am entered into my first half ironman distance triathlon; 1.2 miles of lake swimming, 56 mile of cycling and 13.2mile run after. I’ll be the first to admit I’m nervous. I’ve done each individually and a few brick sessions to get use to running after cycling, but throw them all together…. All hell might just brake loose.

I’ve done one triathlon previously, an Olympic distance with a pool swim and loved the experience of it all, and to my suprise came 14 out of all and came top of my age group 18-24! Was well chuffed.

but for the longer distance I’ve taken thongs seriously, getting the training in, joining a tri club and going to swim sessions ( been a hugeeee benefit in terms of more structured and specific sessions and my form has come on wonders), and improving nutrition and cutting down on alcohol. All this has left me feeling healthier, lighter and proud of where I’ve come on.

but….. Tapering is proving tricky.

I’ve calmed training down by reducing the intensity, volume and number of sessions but have realised a number of short falls already.

Firstly, I made the mistake of stop heading the gym and doing strength and conditioning 2 weeks prior to the race. Already I feel I’ve lost a bit of strength on the run and bike. In hindsight I should of kept up these important sessions but reduced intensity and the weights I think (from what I’ve read).

secondly, failed to adjust my nutrition to meet the reduced work load. Bit of an obvious one I guess, but I still carried on eating as I’m in full training and still am! Not good as feeling a bit clogged up and kinda feels as if I’m going backwards! Although I did loose alot of weight recently so maybe its kinda a good thing, but on wlthe whole should adjust eating to suit training needs and recover!

thirdly, bit strange this one…but probly not best to shave downstairs (not for race reasons id like to point out!!!!) a few days before race day! Cycling this morning and I realised the error of my ways, sharp ends rubbing away! Hope they grow quick ha!

Anyhow, few lil tips I’m learning and it’s not even race day!

Just found this tapering plan by Dave Scott that goes over some plans and gives handy tips and advice on how to taper for ironman distance races. As well as some nutrition advice.

http://www.active.com/a3_articles/18bbc70a-af19-4c38-9ba5-19dd7316571d/1?page=1

Race kit is ready, but am I… That’s another story I’ll find out on Sunday!