Coming Along Slowly

After injuring my should I have been recovering slowly. The shoulder has been responding to exercises and is feeling better, still not 100% but the movement is back if not with out some discomfort

One of the things I have noticed is that whilst the shoulder provides some discomfort when training it doesn’t make training impossible and funnily enough on the bike I have beaten a few Strava pr’s without really trying and certainly not going out to intentionally do so.

Running has been coming along too, whilst not as sharp as before certainly I haven’t lost all my fitness and this week I would have been able to test it but for Watford’s home game being moved for tv meaning I couldn’t get to do a ParkRun, which I am currently using as a measure.

Regardless of this I feel I am coming along ok, I know I need to do some more speed work and some longer distances but they will come in time but until then I will continue to enjoy the training and have a go at an easy climbing session this week to test the shoulder.

 

Bits Keep Falling Off!

The last few weeks have really turned into a time of frustration, I seem to be slowly coming apart at the seems.

It started with the shoulder problem, now this at the time seemed like a small set back as I was pretty sure it would be easy to get it back to normal with some simple exercises and not doing anything to really antagonise it. The reality on the other hand has been a little different.

I started on the exercises, and initially it felt like it was progressing, then for what appears to be no reason it regressed, and currently it feels worse than when I started feeling the issue.

Add to that, this week I developed a problem in one of my hips, it simply felt like it was locked up and left me limping around like old man who was in need of a hip replacement.

Once more I have no idea what caused this problem, the only good side is that as I type this it has finally relented and isn’t giving any pain, although it doesn’t feel quite as flexible as the other one.

As you can imagine this has left me feeling somewhat hacked off, I just don’t seem to be able to get fully back to fitness,

When you get in these scenarios it leads to start thinking, “is it time to stop?” or “do I need to focus on one sport only?” and to be honest I have considered both questions but don’t feel able to answer them. I know there are still things I want to do and that they involve multi-sport, yes I could just go back to cycling and I would certainly enjoy it, but the multi-sport part adds some interest to the racing and variety to the training as well as additional load on the body.

I am sure this is just a phase and in a few weeks all will be back to normal and I will wonder why I bothered about it, but on the other hand if it doesn’t what then?

Is It Not Meant To Be?

Last weekend should have marked my return to triathlon, instead I was left thinking about what might have been.

Unfortunately for me I suffered a shoulder injury that meant I could not get my arm through the recovery part of the swim stroke without a lot of pain, and even just normal arm movements were providing some level of discomfort.

How I actually managed to injure myself is a little bit of a mystery, I think it is simply an over use injury as I have been swimming a lot and also climbing hard routes and so both of these activities seem to have combined to provide the pain.

I am hopeful that a week or so of not stressing the shoulder combined with some gentle exercises will be enough to heal it, if not then a trip to the physio will be required.

I am beginning to wonder if me and triathlon are just not meant to be, first of all I struggled to get to terms with the swimming, then I get on terms with it and even start to enjoy it and then I injure myself, perhaps this is an omen?

Anyhow, I still intend to move forward and if I don’t manage a triathlon this year then I can start the next season early and take it from there.

Simply put it is a case of onwards and upwards, as long as the shoulder holds up to the running, cycling and swimming with some climbing thrown in for good measure!!!

Are The Times A Changin?

To borrow a title from Bob Dylan is brave on my part as there is no way my writing stacks up against Bob’s and I am unlikely to write anything that is remembered and celebrated like him, but irrespective of this I will continue to share my exploits.

Back to the main reason for writing, as anyone who has read these before will know over the years I have had some challenges with a certain sport, and that sport is one third of a triathlon and has led me to not have carried on with the challenge of triathlon for the last few years.

For anyone who hasn’t guessed so far, the sport in question is swimming, a sport that those who do it don’t understand anyone who can’t and those who can’t or struggle wonder how anyone can possibly enjoy it.

I am firmly in the camp of how can anyone enjoy it, it takes place in artificially lit plastic boxes with cold chemical filled water, which as if to make it harder gets deeper at one end.

For those of us that struggle with swimming the act of getting from the shallow end to the deep end gets more fraught as you go on as once you get past a certain point you can’t stand up and so the chance of drowning becomes a realistic possibility. The return journey is not as bad as the water gets shallower but I get more tired so drowning remains possible as you can drown in a few inches of water!

Now, it turns out swimming has two major components firstly technique, very important and secondly the mental side which is probably more important as if you can’t relax in the water than swimming is almost impossilbe.

I have struggled with both of these components and frankly thought the idea of ever swimming in a relaxed enjoyable way was not for me, it was something other people did.

Recently I have been thinking about future challenges and triathlon kept coming to mind as I obviously felt I had unfinished business and so it became a simple question of either of overcoming the struggle of swimming or forget triathlon for good, and find other areas to go at.

Unfortunately there is never an easy way to overcome a struggle, and so my approach was simple, go to the pool and try swimming again with no pressure and then find some lessons to sort out the technical side and hopefully the mental one as well.

The few times I went to the pool, it wasn’t as bad as I thought it was going to be, I did some lengths and tried hard to be as relaxed as possible, it seemed that perhaps there was a chance swimming was possible. The outcome of these trips was that I decided to search out some lessons

Finding appropriate swim lessons is tricky, you need to find someone who you can trust, someone who is able to help you and break the technique down into chunks you can understand. Luckily for me via social media I saw an advert for a course run by someone I met years ago when trying triathlon who I knew was a good swimmer and was now coaching full time.

The lessons were over a 5 week period, and to summarise the course it basically broke the technique down and each week a different element was worked on, culminating in the last week of reassembling it and swimming!

I quite enjoyed the course and whilst it certainly wasn’t easy I did learn a lot and had my first experience of swimming where it felt I was on top of the water rather than dragging myself through it.

Since the course I have been swimming at an open air pool, which is heated and is so much more enjoyable than the normal leisure centre one, it also has the advantage of being open on my way home from work.

This week I had the new experience of a whole swimming session feeling “easy” or rather moving through water and the amount of speed reflecting the amount of effort rather than the effort out weighing the movement.

Perhaps the most important part of this is that I have been enjoying swimming, and actually looking forward going which is making it easier mentally.

The final part of the puzzle is that I have decided to enter a sprint triathlon in July and that is going to be the acid test, where this will take me in the end is unknown but this is a start, and a good one at that.

If you want some swim lessons then look up Bex Tri Fit there are various courses and I am sure you will learn.

Who knew that I would finally find swimming enjoyable and believe that I could again try triathlon.

A Good Day At The Office

The last of the F3 Events Windsor Duathlon series races has been and gone for me now, and it was a good day for me.

Let’s get it out there now, I set a pb and I was pretty happy with it. Yes I know that is very self congratulatory but if I don’t mention it nobody else will!

Following on from my last post I did wear my calf guards and yes I think they helped, but I can’t prove it with any quantitive measures.

The thing about them was that during the first run, whilst I did push the pace on I never felt any impact from wearing them, yes they do hold the calf muscle more stable but I can’t show whether that helps or not.

On the bike was where I did feel them, at a point on lap 3 I felt like I was getting a bit of cramp in one of my calves and whilst I didn’t slow down or stretch it I can only conclude that somehow the calf guard helped ward off the cramp, or it could simply have been a feeling and nothing more.

The final run was possibly where they helped, as ever my legs feel a little tight after getting off the bike but they seemed to come back to me sooner than normal and this helped as it meant I could run normally more quickly. I can’t prove the calf guards helped here but in my mind they did and sometimes something that works in your brain is better than anything.

I have done 3 duathlons in this season and I have set 2 pub’s which I think is a very successful season, and this is in no small part due to the coaching provided by Iron Mike, he seems to be able to enable me to produce great results with a training plan that allows me to have a life as well.

I am still planning on what to do next, I have a fairly good idea but am not going to say just yet, for anyone that has read these for a while what I am planning might come as a little surprise!

 

Charting Progress

As we go through training into races it is very easy to forget to think about how you are progressing not just about individual race performances. Progress is really the important factor as if you are progressing it is a key to keeping motivation high and that desire to keep training and to try and race harder.

For me I have been looking at my duathlon times from last year and this, and thanks to the excellent data provided to F3 Events by Stuweb their timing partners I am able to compare my performances to the field averages for my race.

I know that at this point some yawning will be going on as looking a data is not everyone’s idea of fun but it does give you a way of seeing how you are doing.

The chart below shows me against the field averages for each race:

me_v_fieldavg_duathlon

From the chart the obvious things that stand out are that I am well under the field average for the bike leg and that I am slower than average for  the runs, apart from in one race where there must have been some slower runners to push the averages out.

Now the averages are very much dependant on who turns up to race but they do provide a handy indicator of progress, which in my case shows that I need to improve on run 2 significantly and on run 1 by a bit less.

If you are not sure how you are progressing then spend some time either putting your data in Excel or try and use the inbuilt reports available in the various sites used for training metrics and see if you can see an obvious pattern which you can use to direct your training to so you can progress further.

It looks like some running improvement is required so I can look forward to that!

 

The Pain Only Racing Gives

Today was my first race of the year, a duathlon at Dorney Lake (a sprint of 5km run, 20km bike and a final 5km run), and as usual I had forgotten just how much racing hurts.

When you are training you get the odd session which is hard but the pain these give is not the same as racing. Racing is an all out assault, the gun goes and it is a case of going as hard as possible till the finish or for as long as possible and then hang on to the finish, there is none of this I will leave a bit in reserve for tomorrow!

For me I sometimes think I like the idea of racing much more than actually takin part as when you are thinking about it there is no pain and whilst you sort of remember how it feels for some reason you can never quite recall exactly what it is like, perhaps it is like teething and the brain won’t allow you to remember!

Unusually for a race in February today it was not raining or freezing cold or even blowing a gale, although the usual Dorney head wind was there and so whilst it was fresh the conditions were good and so the prospect of a good time was there. Having done several duathlons here before I am used to the course and so have a decent idea what to expect.

For today the run course was two 2.5km loops using the service road and the road that runs alongside the rowing lake, for some reason this is a faster course than when the run is just out and back loops on the service road. The bike course goes out around the back of the venue and up between the two lakes into the now legendary head wind.

Down to the action then, the first run went off and as I hit the end of the first km I looked at my watch and thought oops that was a bit fast but I thought if I try and relax a bit I will try and hold the pace, as it was it did drop a little but still gave me an opening run of 23:44. Out on to the bike and it was full on from the start, 4 laps seems to soon go past and I always enjoy this part, probably because I pass many more people here!

The final run or as I like to refer to it, the final torture in hell, started and my legs had that just off the bike feel, it is hard to describe how they feel but it is enough to say they don’t feel like my legs, however, fortunately the longer I ran and the harder I tried the better they became, although not really good enough to stop a slightly disappointing 25:01 time, they just didn’t come back to me early enough.

Overall I did a 1 hour 23 minutes 14 seconds which was a pb by 5 seconds, and I was surprised by this based on the final run. Perhaps there is a little more to come if I can improve that last run, although getting a pb as I get older is enough for me.

The down side of racing is how my legs feel now, they ache and I feel sleepy but what else do yogurt from going all in?

Rest day tomorrow and then back on it and looking at perhaps racing in April again with the chance of another pb?

 

To Do Or Not To Do

The question of whether to do something for not is one that we all face every single day in some form or another, be it shall I have cake with my coffee or buy that new pair of wheels.

In my world I am currently trying to work out what is my sporting targets for this year, in the past I have usually found something easily but for whatever reason this year I just can’t find something that really inspires me.

I will do some duathlons again, as I enjoy them but as they are done by the end of spring it does leave a large hole in my summer schedule.

I have tried to ask myself a few questions to try and help, and whilst these have helped to the point where I know they have to involve bikes and also running is welcome. I could do some long off road mountain biking events or try some time trialling but whilst these appeal they just don’t fill the gap.

For anyone who has read my ramblings before will know there is an elephant in the room, and that is swimming, if I added swimming to cycling and running then i would have the chance to do more triathlons. Now, I have done a couple of these in the past but I have issues with swimming and that I find it stressful, and thats not just on the race day it includes the training as well. I did think about going to the pool to try to and see how swimming was, but the mere thought of it just meant I couldn’t bring myself to go and do it.

Could there be a “cure” for my issues with swimming, well I am sure there is but I am not sure if I really want to go through the struggle of trying to overcome it, as it is not the physical side but the mental side, perhaps I am just too weak.

So, currently I am in a bit of a state of flux regarding what to do and I will continue to look for something and hopefully inspiration will strike.

Farewell 2016

So its that time of the year where we all write about 2016 and try and make some sort of sense of whether it was a good year or not.

For me this last year was decent sportingly, I completed the Ballbuster duathlon, several other duathlons and did my first set of cyclocross races, all of this adds up to a reasonable amount.

I have written about most of the above and above all enjoyed doing them, for example cx racing is one of the most friendly things I have ever done, people offer so much free advice and at the end of the race every one chats and shares experiences.

There were things in the year that didn’t go to plan, the occasional cold, the times when you don’t hit the training numbers or even fancy going out training and the race where I blew up! But, overall all these experiences added to my enjoyment and meant I learnt more.

For 2017 I still haven’t decided what races to do, probably some more cx races, perhaps some time trials and possibly some form of endurance bike racing

Anyhow, thanks to Mike Shaw for the coaching and to my wife for the ongoing support without them most of these would be an awful lot harder,

Enjoy the rest of 2016 and hopefully 2017 will be good.

The Ballbuster Duathlon

The Ballbuster Duathlon one of the UK’s most iconic duathlons held at Boxhill in Surrey and is said to be one of the most epic events on the calendar.

The event is made up of 8 mile laps, each which finish with a climb up Boxhill, remembered by many for it’s appearance in the 2012 Olympic cycling road race, Each competitor completes a run lap, 3 bike laps and finishes with a run lap giving a total of 40 miles and 5 ascents of the hill.

For an event held in November there is an added ingredient which nobody has control of (unless the organisers have a special hotline!), and that is the weather, there are stories of gales, snow fog and probably plagues of locusts all impacting the race. This year the weather decided it would give us heavy rain, strong winds and cold which when you think that the day before was bright blue sky and sunshine as was the day after seems like someone was really having a laugh.

I have never done this event before, and like many others wanted to tick it off the list and get my hands on one of the limited edition hoodies, which I have to say really are good.

Unfortunately for Boxhill is not just round the corner so after a very early 4:30 alarm call it was time to eat, pack the car and hit the road. The journey down was uneventful and I was soon parked up and signed on. With the weather being so horrible and the fact that they give you the hoodie when you sign on did make me wonder if I should just wait in the car and pretend I did it!

The rain decided it was time to fall harder once the first run got under way just to make it a bit more difficult. As i don’t know the area of the race it was interesting to run along and see the sights, although the main road section was a little dodgy with cars not really being bothered if they gave you any room to run or not. Luckily other than that section the rest of the route was ok and if you did meet traffic is was more than happy to give you room to run.

My main aim on the first run was to ensure I didn’t go off too fast else there was a good chance of blowing up before the end. I seemed to be being passed by a lot of runners but I kept to my plan and eventually arrived at the foot of Boxhill for the first climb, I went steady and was soon at the top and off into transition.

For the bike I leg I swapped gloves and put on a waterproof jacket to try and keep some of the rain out. The cold was starting to have an impact on the bike as once I was up to speed I really noticed how cold it was especially on my legs muscles, as my leg warmers were soaked.

The other problem the weather gave was that it had washed loads of leaves onto the road and these seemed to always form piles on exactly the line you wanted to take especially on the downhill sections. I did back off a bit on the descents on the first lap  as I didn’t want to crash. Once I got to the first climb of Boxhill, I just cruised up it, with several gears left to go and was able to pass people and so it was out onto lap 2.

Lap 2 was where I decided I would take a few chances on the downhills in oder to try and gain some more time, it seemed to work and despite being very wet I was moving ok, the second climb up the hill was again uneventful, gears to spare and passing people.

The final lap and I decided after lap 2 that I could keep pushing on a bit on the descents, however,this is where it very nearly all went wrong. On one downhill left hander the pile of leaves had moved out from where they were on the previous lap and as I came round the bend I was on top of them in a two wheel slide heading towards the other side of the road and the oncoming traffic. I managed to run out to the white line off the leaves and then re-tip the bike into the bend thus avoiding the accident. I have to say the marshall on the other side of the road looked worried for a while, I’m just glad I didn’t panic and grab a big handful of brakes or else that would have been it, instead I just trusted my bike handling ability and it saw me through, just!

Final climb of the hill on the bike and still had gears to use if needed and I was still passing people, back into transition and off on the final run.

I have to say I was dreading the last run a bit, another 8 miles in the rain and cold after having worked hard so far, it was never going to be easy. I started off and realised I couldn’t really feel my feet due to them being cold and wet, this lasted for about the first 10 minutes or so until they were warmed up and then felt normal again. For the final run I ditched any sort of jacket just put my running gloves back on as I was now soaked and a jacket would just have given me that boil in a bag feeling.

The run itself went ok, I got passed by runners along the way but unusually for me I also passed some. Coming into the last climb of the hill I was still feeling reasonable and said to myself that I wasn’t going to walk on the hill no matter what. I got into a rhythm and found that I was catching some people and moving past them, especially those that were walking.

Before you came round the final bend you could hear the people by the finish cheering all the finishers and that gave a little boost, on crossing the line and stopping I realised just how tired I was and how much of a hard time it had been.

I was a little disappointed in my time of 4 hours 1 minute and 20 seconds as I wanted to go sub 4 but I don’t think on the day in those conditions I could have gone any faster. I only dropped 2 minutes between my two runs which I think showed that my initial pacing was pretty good, and the conditions on the bike meant that I couldn’t make up as much time on the downhills as I would have normally.

Did I enjoy it? I think I did, I think it is an achievement to finish it as it certainly is no easy event. Would I do it again? Probably not as at the moment I don’t see a reason to do it again, but that might change.

Finally a couple of thank you’s, firstly to “iron” Mike Shaw at Triperformance.co.uk for the coaching to get me through this, as ever the plan was spot on. Also to my wife,Suzanne, who got out of bed at a stupidly early time on a Saturday to come and stand in the lashing rain to watch me flog myself, I know any one who races will appreciate how much it helps having someone there to support you and how much it helps when you are hurting and you go by them and hear them encouraging you.

A special mention should be made to all the marshall’s out on the course and those volunteers who run the event as they did a great job. I did thank all the marshall’s on my final run as I think that is the least you can do when they give up their time so you can do something you want to.

If you have never done the Ballbuster then I would say try it, you will see that it is an epic event and you get the chance to properly test yourself.