Lincolnshire Olympic Triathlon

My training and racing plans for 2017 mimicked 2016 where I would peak twice. Firstly I would peak in May for the ETU Duathlon Championships (see earlier blog), with the second at the end of July for Castle Howards mid-distance (70.3) triathlon in North Yorkshire. This resulting in me racing over the Olympic distance two-weeks prior to my 70.3. Knowing how well this worked last year I again entered The Lincolnshire Edge Triathlon, based at Cadney Reservoir, just outside Brigg.  

As in previous years the start time for this was 8 am, which meant I was getting up at 5 am for my pre-race breakfast. To help get me in the mood for racing, whist eating breakfast I caught up on the highlights of The Tour de France. After that it was time to give Sally a shout as we needed to make a move, so I would be at the race venue in good time. Typically, I like to arrive an hour before the race start so i'm not in a mad rush. Just like last year, on arrival I was please to see that it had still kept its nice low key vibe. After registering and racking my bike I still had plenty of time to chat and it was nice to see a few old faces that I hadn't seen in a while.  

With about 10 minutes to go before the race start after the briefing we were able to get into the water, get acclimatised and start warming up. We then got a 1 minute warning, so I ensured that I had got a good starting position, close to the front. The horn went and we were off!! It was a good 200 m to the first buoy, so after the initial sprint effort, I settled in to a rhythm. After rounding that buoy it was about 300 m to the next buoy, I kept concentrating on my arm pull as this was something that my swim coach pointed out needed improvement. After the second buoy I was still feeling good and was now into a nice comfortable rhythm with my pull feeling good. This was the longest stretch back to the start/finish buoy. The second lap was similar to the first although I had passed a few swimmers which really helped my confidence and ended up coming out the water in about 10th place. I quickly ran into T1, grabbed my bike and was quickly out on the bike course. 

The bike course consisted of an "out and back" with a loop in the middle to make up the 40 km distance. It was mainly flat, with a few gradual climbs but nothing of real note, which meant I was able to stay in the TT position for most of the race. The bike course had both standard and sprint competitors on so the first 10 km was pretty busy and took a bit of working out to gauge my position. However, I knew that if their race number was < 100 then they were direct competition. I felt really strong and continued to make headway into some of the quicker swimmers that beat me out of the water. The second loop wasn't as busy and I think I only passed one more athlete, so I know I must be going well. I approached T2, just after the hour, removed my feet from my tri-shoes all set to dismount before the dismount line. After a swift dismount I was quickly into transition, raced my bike, helmet off and slipped my racing trainers on. 

Out of T2 and onto the run firstly consisted of a loop around the reservoir, before two lap "out and back" section along the road to make up the full 10 km. The first part around the reservoir was on grass, so inevitably it wasn't the fastest, but I felt super strong off the bike and quickly settled into a comfortable rhythm. The beauty of a course like this is that you are able to work out your placing, by counting the athletes who have already got to the turn around point and on their way back onto the road section. Just before the turn point, along the reservoir I could see the race leader and then counted the other competitors. By the turn around point I knew that I was in 6th place and on my way back was able to gauge how close 5th I was. Once off the grass and on to the road I kicked on. I noticed that during the grass section I was slowing catching 5th, so I knew that I'd get him on the run. The run was pretty tough because it wasn't that visually stimulating which, sometimes can help take your mind off the pain. However, by the turn-a-round point I had caught 5th place, so that gave me a little boost! For the final lap I just dug in and kept running with "the fear" of being caught. At the final turn point with about 2 km to go I knew that I wouldn't be be caught nor able to to catch 4th. I just kept focused and was now racing to improve on my times from last years race. I kicked for the final time with about 300 m to the finish. Now approaching the finish I could see all the spectators and could see and hear Sally cheering me on to the finish. I crossed the line shattered by super happy with my race!! 

Motoring on the run to the finish

I finished 5th overall with a time of 2:18:47. This was a 3.5 minute PB from last year and again I finished 1st in my age-group, which I over the moon about and a massive confidence booster moving forward. Thanks to FastFWD Sports for organizing such a great, friendly event and I think its only fitting that I come back again next year to try and make it 3 in 3 age-group wins.

Super happy to get an age-group win!

However, the most important thanks has to go to my darling girlfriend, Sally closely followed by my sponsors Meridian Foods and Coconoil. The final thanks has to go to my coach Ian Mayhew (Gears & Tears). 

Humber Bridge Half

This is probably one of my first seasons (in six years) where I hadn't raced as much, which is a shame as its always good to see the training paying off, especially when you set a new PB. Despite this, the plan for this season was to peak twice. I had already peaked for the European duathlon championships in Soria, Spain (end of April). Since then I've just been in the training grove to peak again for Castle Howard 70.3 (end of July). The Humber Bridge half marathon was my first of two races (running and triathlon) to build me up, to peak for my final "A" race of the season (Castle Howard). 

In the final week leading up to the half marathon training was going really well and I knew I was going well as a few weeks prior I was only 5-seconds away from a 10 km PB. Added to this on the Tuesday before Sundays race I had just set a new PB in one of my local TT's. All that was left was for me to tick over and taper down, to ensure I was super fresh for the race. 

So it was the morning of the race, I woke up feeling good and started my pre-race breakfast and hydration ritual. After about an hour of chilling it was time for me to head to the race, allowing plenty of time, as with over 2000 runners the car parking situation can get a bit crazy. Fortunately, I got there with plenty of time and took a gentle jog to the start/finish area before starting my tried and tested pre-race warm-up routine and all important final caffeine boost!!! With about 10-minutes to go the race organizers called us to the start line, I positioned myself close to the front, as I was confident of a really good race, so didn't want to get held up by the fun runners!   

The klaxon sounded and we where off! I was careful to pace the first few km's as I knew that could make or break my race, had a quick glimpse of my watch and noticed I was pacing it perfectly, hovering around 4:00 min/km. Once through Hessle, I turned to approach the bridge, which was into a head wind. This is where some slight tactics pay off, I was in a group of four runners, so just tucked in behind them, sheltering from the wind (hopefully saving a bit of energy). Once across the bridge the wind died down, so that was my cue to open up a bit and break free from the small group. Once passing the water station, the route then dropped into Barton and I was able to use the slight downhill to pick up the pace.  

The next main section of the race took me through Barton market place and out though the housing and industrial parts to Barton. This section which was was deadpan flat, so I was able to kick again and try and hold a fast, threshold pace. I felt really really strong and fit and when looking at my watch could see that I was going really well too (~3:50 min/km). After running on my own for a good few km's I now started catching some of the runners ahead of me, which really helped give me a confidence boost! 

The next stretch of road took us under the Humber bridge, so I knew that the infamous "Cardiac Hill" was fast approaching. A few weeks prior, in training I ran part of this route which incorporated this hill. This helped re-familiarise myself with the elevation profile so I knew exactly when and where to conserve my effort etc. The hill is in four distinct parts; a gradual rise, false flat, steep rise and the another false flat section before turning left back for the bridge. During the first section I knocked off the pace slightly but not too much as I knew I was on for a good time. Then I tried to accelerate slight during the next flatter section. The next section is where the hill really kicks up, so I made sure I knocked off the pace a little more as I didn't want to go too deep into the "red" as I knew this could ruin my race. There was some good support out during this section, which really helped give me an extra boost and to help put the pain out of my mind. During the final false flat section there was a small bit of respite along the slip road. Once I crested the climb I knew most of the final few km's were either downhill or flat before the bridge. I kept on pushing as was able to pass a few more runners. I still felt in pretty good shape at this point. 

Once on to the bridge I knew there was less than 3 km to go. I had one last glimpse at my watch and it was at this point I knew I was on for a PB!! The first half of the bridge was uphill but I could see a runner ahead of me and that was my goal, to pass him. We had the wind behind us so I was able to really give it everything knowing that I was getting pushed along. Once off the bridge, I was now running side-by-side to the runner I spotted and I started to feel confident I would beat him. The last  km was lined with supporters, so this gave me the final little boost I needed. This was my cue to give it everything and soon breezed past this runner. As I turned left for the final time before the finish line, I had a quick look over my shoulder and notice that I had put about 100 m into him so wouldn't be caught. I could now see the clock over the finish line and saw it was at 1h:24, which I couldn't believe!! 

The final kick to the finish (left him for dust 😉) 

I finished in 1:24:55, which I was buzzing about as I had smashed by PB by over 2-minutes. I came in the top 25 out of a field of ~2000 runners, so again buzzing with that!!  

As always a massive thanks to my sponsors Meridian Foods and Coconoil and to my coach Ian Mayhew (Gears & Tears). Picture courtesy of http://www.humber-half.org.uk/