Herculean Adventure - Post race

I’d forgotten how much I enjoyed racing Olympic triathlons.  Yesterday’s race was a pleasant trip down memory lane as I re-discovered why I spent 2 years at this distance. 

The stats are;

Swim – 23.31

T1 – 2.16

Bike – 1:18.42

T2 -0.41

Run – 43.02

Overall – 2:28.14 / 2^nd lady

As this race was pretty local to Andys house we decided to give ourselves more time in bed on Sunday morning by registering the day before.  This was all very quick and hassle free and we headed back munching on the bag of cookies and wagon wheels in our race bags. 

My “race face” slowly started creeping back during the day as I prepared my bike with her new wheels and go faster tyres.  Early night and an early rise to get to the race in time to rack and get to the waters edge for the briefing.  It took me a while to remember what I needed in transition, the last couple of triathlons I have done involved race bags and someone unpacking and re-packing them whilst you tell them what you need.  Though for this race I certainly left more in transition than I normally would because of the weather.  After getting out of 13 degree water at 07.15 in the morning I decided that cycling jacket, socks and gloves were a must.  So a quick clamber into my wetsuit in the loos (which, with a small field and even fewer ladies were totally empty) and off to the lake.  A 2 lap course around very obvious blue barrels and exiting just to the left of the entrance.  As I wasn’t planning on leading the swim, I was fairly relaxed about being able to find my way around without too much bother. 

We got in a few mins before the start to get used to the water and though it was cold, it wasn’t as bad as I’d been expecting.  Though the rest of the field seemed reluctant to get in and despite the pleas from those of us in the water to “hurry up and get in so we can start!”, it took the race director to say “1 minute to go” to get the remaining wimps into the lake.  I found myself at the front and as it wasn’t a particularly big start, wasn’t that concerned.  Off we went and people seemed to find their space in quite a civilized manner.  There was no argy-bargy and any knocks I got were a result of me swimming into people.  The lake water was very murky and you couldn’t see you own arm let alone any feet to draft.  I slowly started passing people again and settled into my pace.  I did use a few people to leap frog my way ahead and came in off the first lap leading a mini group of swimmers.  Onto the second lap and I was swimming alongside someone that I was fed up of seeing every time I turned to breathe so I put on a surge to catch a lone swimmer up ahead.  I dropped my old swimming companion and found the feet of a new one.  He was going at the right pace for me to draft so I tried to stay on his toes.  As you couldn’t see anything, not even bubbles to alert you to movement, I had to do it all by feel.  Once the water felt still I’d look up to see I was too far left or right of him and right myself.  As we were coming to the exit I could see that he was going to miss it so luckily I’d spotted it in time to beat him out of the water ;-p

The race director was there helping people out of the lake and cheering them on and even undoing every ones wetsuits as they teetered up the ramp, which I thought was a great touch.  Saves me fumbling around with numb hands! 

Into T1 and started to get dressed.  This took an age to get everything on whilst wet and numb but it seems that everyone was in the same boat and even Andy who had lead the swim out took longer than I did!  Naomi came in about 20 seconds after me which I was surprised about and as I thought she’d out-ride me, got a spurt on and left.  About 15 yards after the mount line it I noticed that my front break was rubbing so I had to get off and adjust that.  Just as I was getting back up to speed Naomi came flying by me.  Time to get going then Carritt and I went with her (obeying the 7x3metre drafting rules of course!).  It became apparent throughout the race where each other’s strengths were and though I’d make passes on inclines, on the flat she would take them back again.  I was ahead of her going into the first of the 2 loops of the lollipop course and concentrated on pushing.  About half way round the first loop I noticed my aero bars were loose.  I checked them and they had indeed managed to wiggle their way out of the brackets holding them onto the underside of the handles bars and I tried to wriggle them back in.  Doing this whilst trying to race was unsurprisingly unsuccessful and I decided to just not touch them anymore and use the drops instead.  Apparently the aero bars had different ideas and on a particularly rough surfaced section of road (there were a few on this course) they launched themselves off in protest at being ignored and lay on the road in a sulk.  The thought of leaving them there flicked through my mind a nano second before I slammed on my brakes (no one was around me at that point) and turned round to retrieve them.  I swore loudly and shoved them in the pocket of my jacket (good job I’d battled with it in T1 or I’d have no pockets) just as I saw a group of cyclists coming round the bend.  I sped off and threw the aero bars (which at this point, being too big for my pocket were about to make a second break for freedom) to a marshal on the next corner.  He very kindly agreed to take them back for me.  So, about as aero as a garage door I set about the second lap.  Much the same, though I did tell a guy off who was literally on another guys wheel.  I’m talking Regents Park style here.  Cat and mouse-ed with Naomi a bit more until the long flat stretch home where she put her foot down and went by me again.   I said I’d get her on the run and though I meant it in a jokey, banter-ous kind of way I wondered if it sounded b1tchy so I sped up to try and apologies but though I got closer, she was motoring and started inching further away again.  I used this flat bit of road to take my gel about 8km to go and came into T2 about 10 seconds behind Naomi.  Somehow I managed to leave before her, I’m not sure what she was doing, maybe looking for my lipstick…..or having a chat with Andy……I dunno ;-p

Onto the run and my feet were like blocks of ice.  I couldn’t feel a thing and could have been running on stumps for all I knew.  4 and a half laps of slightly undulating grass and a bit of a gravel track.  Fairly pleasant I thought.  I didn’t know where I was in terms of position and hoped that my run legs wouldn’t desert me.  I also hoped that I could back up the bold statement I shouted at Naomi about getting her on the run and did have a moment of worry where I wondered if she was about to pass me any minute.  There is one section of the course where you can see people about 100-150m behind you and the first time I got to this I could see the Tri London blue of her vest.  This spurred me on but the second time around I couldn’t see her at the same spot.  I lady spectating told me I was second lady and when I asked how far ahead first was she replied “4 minutes”.  Oh.  Do-able if she is a rubbish runner but I decided to only push if the gap came down significantly over the next lap or if she came into view.  Neither of these things happened so I just concentrated on making sure no one challenged me from behind.  It was nice to be passing people and I do love the feeling of passing men in full fancy tri kit who had swooshed by me on their TT bikes with pointy helmets earlier on.  Good support as you pass through the transition area as people are still coming in off the bike.  You get a band at this point and when you have 4 you do half a lap and the come into the finish.  As always I like to see who has how many bands and managed to pass away another lap and half with this game.  Finally I got my last band and took the turn for home.  I had not seen another girl either in front or behind but I still put in a sprint finish just in case I’d missed one!  Nice to be home 2^nd lady but as there only about 7 of us its not really a victory worth crowing about.  I was more pleased that after such a long time away from this distance and in particular any form of speed work on the run and very little on the bike that I managed to get under 2.30.  I hadn’t embarrassed myself and the girl I lost to is current world champion in oly distance in my AG.  Funnily enough, when I was doing oly distance in 2009/2010 I beat her significantly in Windsor (my first ever tri) and Bedford the following year.  So she has worked hard to become pretty darn good! 

I thought this was a great race.  Easy to register, decent goody bags, indoor toilets, showers, café, parking close by (free on race day), great marshals who were always ready with words of encouragement, a well marked out course in all disciplines and thoughtful touches like sweeping the gravel off the bike in/out exit and undoing your wetsuit.  A small field as it’s their first one but I hope this one grows into something bigger.  My only slight complaint would be the road surface in some parts but this isnt their fault and the roads were very quiet and the distance was spot on.  I recommend it to anyone looking for a near-ish early season race. 

Oh, and the marshal even came to find me at the end to reunite me with my wayward aero bars!

Herculean Adventure (Pre-race)

So, here we are, 2 days before my first Olympic distance triathlon in about 20 months and truth be told, I'm not looking forward to it.  Nearly 2 years of long, slow training has all but annihilated any speed I'd built up over the my 8 years in sport.  Not that I was ever uber quick on the bike or at swimming but I could hold my own, and was always pretty proud that I could usually bust out a sub 40m run on most oly courses.  This was my weapon that usually got me into the top 5 or so of my age group and where I slowly picked off all the girls that had passed me on the bike and recovered a small amount of respect and dignity that I'd left in T1.  This time around, however, I have a feeling that things will be very, very different.  And I cant even get my mind into "race mode" like before, and I have been known, prior to events, to google the names of the girls in my age group to see their past results and whether I thought I'd beat them or not.  Not today.  I dont event want to know who is in my agegroup.  I do know my clubmate and friend Naomi is racing, and she is pretty handy on the bike these days.  I am secretly breathing a little easier that her new, custom built TT bike isnt ready for this weekend and that head to head on our matching Planet X's I MIGHT just stand a chance of staying near enough to her on the bike to chase her down on the run.  The other person I know racing is of course Andy.  Who will beat me by a considerable margin.  But then again, he does have a new pointy helmet.  His running is considerably improved and the days where I would hand him his arse on a plate over 10 - 21k are now a thing of the past. 
Another factor that is putting a dampener on my race vibe is the weather.  A paltry 14 degrees is the best we can hope for on Sunday, but probably not at 7am.  Then it'll be more like 8 degrees.  So now there are decisions to be made about what the heck to wear!  I'm personally going for 2 hats in the swim, gloves, socks and jacket on the bike and wait and see for the run.  And the thought of getting into 12.5 degree water is not one I am spending too much time over. 

I know this all sounds very negative and whilst I dont want it to - I am actually wondering why I signed up for this distance race.  Andy and I went to recce the course last weekend and decided to do one of the 2 loops of the "lollipop" at a higher intensity that we had been riding and I think I lasted half a lap before giving up and returning to my snail like pace. 
Now, I could put this down to post Lanzarote fatigue, but I think its more likely to be pure cant be bothered -ness. 

However, once this is done we have a Tri London social in the afternoon where we get to eat chilli and banoffee pie and catch up with friends so really, the 2 and a half hours (yeah right - I'd be chuffed to buggery if I went 2.30!) racing is just a warm up for the rest of the day. 

I will let you know how I get on, unless I do worse than even I'm imagining is possible right now, then I shall simply delete this post and pretend it never happened........

Earth Wind and Fire. (Part I)

This more or less sums up our recent training week in Lanzarote.  For those that have had the plesure of training out there, you will know what I mean.  Earth - in this case the many, many, hills, wind - well, the winds the island is famous for, and fire - the blazing 32 degree sun that beat down for pretty much all of our stay.  Not that I'm complaining, this was a welcome change from the frankly revolting weather in England for the past few weeks.  And the reason we went out there. 

This trip was a last(ish) minute decision thanks to a lucky win on the Grand National a few weeks earlier (thank goodness Neptune Collognes had a slightly bigger nose than the brown horse) and a much needed booster injection of cycling, for both Andy and I.  We were all booked, checked in and packed into the smallest bags we could find so's not to get shafted by Ryainair at the gate, when Andy came down with a stomach bug 2 days before.  Luckily it was 2 days before and not during the 4 hour flight as that would have been fairly unpeasant for everyone within a 3 row radius.  Thankfully it only seemed to be a 24 hour thing but we decided to push our bike rental back by a day to give him the extra time to recover and build some strength up for the days ahead.  (FYI - I can highly reccomend renting bikes in Puerto del Carmen rather than stump up the £100 that most airlines want for taking your own.  We got 2 very decent alu Treks for €136 for the two including all the gubbins for 4 days.  No building bikes for us, which makes more time for holiday beer)

Before breakfast on the first day I wanted to run and Andy decided to come too, to see how he was feeling.  We headed out along the coastal path towards Puerto Calero which in the early morning sun with the sea shimmering below you is a very different experience from running down the A10 to work.  A leisurely breakfast and the rest of the day chilling out seemed to be the best way we could have started our week as we were both ready and well up for some cycling by Saturday. 

A clear, cloudless day dawned and after stocking up in the buffet breakfast we headed out on the Ocean Lava triathlon course which with our different start and finish point gave us a 50 mile ride.  The course is very challenging and I was filled with a new respect for our friend Mel who raced it just the weekend before in a very decent time.  Out to El Golfo and round it the "easy" way (anti-clockwise) before heading through Brenas where there were a couple of up hill grinds.  We knew Femes was on this route and the way Andy shot up of those first two hills told me one of two things.  He was either feeling really good and was showing a bit of "Me man, me go faster than woman" attitude, or he thought the second hill WAS Femes.  After hitting a roundabout and looking to our left where a little dot of a car looked like it was standing on its end, it turned out to be the latter.  After enjoying the look on Andy's face for a second or two, we headed up.  And up.  And up.  Its not a long climb, but it gets gradually steeper and steeper with the top being an all out lung, busting surge to get it over with.  After a brief downhill it was time for Timanfya, or Fire Mountain as we know it.  This really IS a b1tch of a course and I was glad to get home, get the run done and get in the pool for a cool down. 
Day 1 done - 3.20 bike and a 30 min run.

Sundays ride was the Ironman course (minus the crappy bits in and out of town so only 103miles) and I have to say I was a little aprehensive about how the old legs would cope after yesterdays beasting.  But after we'd warmed up the legs came back to life.  It was a hotter day then the previous one so we had our water stops planned to keep our 1.5l each topped up.  Our first stop came a little earlier than the planned La Santa one but I was glad of a sit down and a coke and a Lion bar in a supermercado that was actually just a bar filled with old men drinking in Tinajo, just after the slog up Fire Mountain.  After this is was a cruise into La Santa where we were planning on stocking up on ride food and gels etc.  Having been there several times before, I cycled in and was just dismounting near the supermarket when we were stopped by the security guard on the front gate.  As we werent guests we either had to show him our passport or bog off.  I pointed out, as politely as I could, that I dont often carry my passport when cycling 100 miles to which he simply shrugged.  We persuaded him to let us use the supermarket to buy food for our ride and he grudgingly agreed.  Yeah, Ok, I suppose you CAN come in and spend money in our already overpriced resort if you HAVE to but dont do it again.  Dont worry Sir, we wont. 
Any way, crisis averted, water and food purchased we were on our way outta there.  Most of you know the course, or those that dont wont know what the heck I'm talking about so I'll skip the hill by hill description.  I'll just mention the "memorable" bits.  The first of which came on the drag from Famara to Teguise which with the wind behind you makes it feel like there is no air, just scorching sun and the feel of Satan breathing down your neck.  This is just under half way and I think the wheels were beginning to come off for Andy.  With Tabayesco and Mirador Del Rio still to come I kept quiet when he pointed at a mountain and said "I hope we dont have to go up there".  We did have to.  Before long we were on the climb to Tabayeso and a tired and hungry Andy decided it was a good idea to pick a fight with a tired and hungry Lotte so we spent 90% of the climb bickering about nothing.  This actually made the climb go a lot quicker as we were able to take our anger out on the hill.  We were friends again by the top but still tired and hungry and Andy becoming less and less interested in the ride.  When asked if he wanted to take a photo at the top I got a short sharp "no thanks".  After being gently reminded he may not be there again, he did.  Quick, arid snack at the bar at the top and onto Mirador.  I love this climb as the views are fantastic and even Andy seemed interested in this ;-)  he took a few pics which he's very cleverly put together to create a panorama.  You can see it, and his descripton of the ride (warning, they may differ!) on his blog. http://andy-bruce.blogspot.co.uk/
After this climb I knew it was pretty much home and dry with the tail wind helping you out.  The descent from Mirador is amazing.  The first section is on pretty bad road but after that there must be about 10k of down hill and I swear I didnt pedal for about 15 mins.  I had forgotten about from the Ironman, though I can imagine how.  There is one, brief couple of kms where you turn north again back to Teguise where the wind hits you like a truck.  We crept up at approximately 6mph and the plan had been to avoid the Nazaret road (as per the IM course) as the surface is the worst on the island and instead go all the way to Teguise before turning west, but after 10 mins of this and almost losing Andy (I think he actually got off his bike at one point) we decided that any road surface would be better than this relentless uphill into the wind.  Andy was really suffering now, a combination of his recent illness, his inability to eat much as a result and the heat (and the longest ride either of us had done in over a year) and the wind, it was hardly surprising.  I was feeling it too but just wanted to get it done now.  I was counting down the kms and finally arrived at what has to be my favourite bit of the island - Conil.  This is then another 5km descent where I reached a max speed of 74.2kph (cool? or dangerous....?!) and then the Donkey Track which, with its views of the sea and PdC nestling below is pretty special.  Hard ride done and time for a big feed, then bed.  Couldnt manage Linekers tonight........ ;-)
Day 2 - 103 miles - 7hrs 30mins

As I seem to have got carried away reliving my holiday (sure beats working) I will continue this in part II. 

Earth Wind and Fire (Part II)

So, after a lot of food and a good nights sleep we decided to slightly change the proposed plan of an 80 miler then another 100 miler, including the Tabayesco climb from the south/east coast.  We plotted an easy-ish 52 miler and figured we'd go out later in the day to allow our legs to recover that bit more.  So after a leisurely morning and a quick wetsuit swim we set off at about 3pm.  This was a simple loop of up the Donkey Track, out to Uga and back over Fire Mountain.  Again.  The wind seemed a bit stronger today and though the legs were feeling OK after the previous days ride it was a long slog up there.  Andy suggested some positive self talk which became our mantra for the rest of the trip. "Strong legs - great training!" was chanted a lot in the next couple of days........
Back along the road of never ending heat from Famara to Teguise, the pretty much home.  The last hour of the ride was in the cooling evening which was nice, and we pretty much showered and headed straight to dinner
Day 3 - 52 miles, 3hrs 45.

The last days ride was planned to take in the Tabayesco climb "the Time Trial way".  83 miles which would take us up the island to the north eastern tip to a place my sister Jo recommended - Orzola. 
We forewent breakfast with the fat, burnt people and had our own cereal so that we could get out earlier.  We needed to be back to run off the bike and take them back to the bike shop.  Knowing the terrain, what you think will be a 5hr ride usually takes you about 6.5. 
We headed north east, through Teguise and along the LZ-1 to Mala, into a north easterly headwind.  For 30 miles we slogged against the strongest wind we'd had all week.  We had a very impressive average speed of 8mph for the first 3.5 hours.  We finally got to Orzola which after all that work had a lot to live up to.  Sadly, it didnt and we left without stopping.  This, I think, may have been a mistake as to get out of there in the direction we wanted was a lovely, switchback-y climb.  We knew we were saving something for Tabayesco so were surprised by this incline and took a moment at the top to refuel ready for the climb of the island.  We had checked out the Everyday Training website for times from their latest camp out here and knew who we should and who we wanted to beat.  Andys plan was to stick together to help each other along and this was going well for a while.  I slowed down to stay with him ( ;-p) and before long were were 20 mins in.  Once we hit the junction though Andy, chivalrous as he is) belted off.  So much for sticking together.  We hit the top in 40mins and a handful of seconds, with me managing to close the gap on Andy to just 8 seconds.  I think I paid for this though and the early warning signs were my shaking muscles all through lunch.  Well, not to worry I thought, its all down hill home really with the wind we'd fought against all the way out now behind us.  I was wrong.  Andy has plotted through route to head north again once we reached San Bartolome.  The wind that hit us was actually hysterical.  We were griding with all our might (like bloomin' Femes all over again) and going at about 5mph.  We eventually reached Tiagua where we turned west where I imagined the going would be a little easier, but again, I was wrong.  It seemed as though whichever way we turned, there was a head wind.  I was sick of it ripping past my ears, it was all I could hear and I will admit to being a little vocal about my feelings at that point.  4 days being on a bike was taking its toll, not only on my legs but by arse was killing me too.  I even started shouting at my virtual training partner as it happily bleeped to tell me it had completed the ride and was enjoying a beer on a sun lounger by the pool.  I have since disabled the smug little bugger.  Finally, FINALLY, after a melted energy bar (and a near meltdown) we finally turned out of the wind and only 20k from home.  I tried to enjoy this and make the most of what was my last hours ride in Lanzarote and probably my last dry ride in a while and I wanted to appreciate it, despite being ready to drop.  Andy declared he didnt want to run off the bike and that suited me just fine.  I'm not actually sure I could have run.  The last, glorious descent through Conil and the last time down the Donkey Track.  As pleased as I was to be able to get off this wretched bike, it was still a little sad. 

We returned the bikes to our friends at Renner Bikes and reflected on the weeks training over a beer or two.  Day 4 was 83 miles, 6hrs 20mins.  I think Andy has the actual stats but we worked it out to be 21 hours of riding, 288 miles.  Not bad for 4 days. 

Each day started and ending with our POWERbreath exercises, 30 breaths, twice a day.  This also marks the end of my first full week of regular use.  Do I feel the difference yet?  Hard to say.  It could be the POWERbreathe, it could be the training block, it could be the rest day, it could be a combination but I certainly felt on yesterday run and this mornings swim that things seem a little easier.  I will keep you updated.

So, in summary, a great boost to my cycle fitness as this was a concern for me.  I've done lots of running and been regular with my swims but somehow not found the mojo to get out on the bike as much.  This last week has helped with that and I am keen to build on the hard work we have put in.  I'd much rather be doing it in Lanzarote than England right now but will make the most of it and know that them there hills will still be there for me to visit anytime.  Unless they've been blown away........

Introducing.......

Team "POWERbreatheUK"! 
For this years Transapline run, Andy and I will be representing POWERbreatheUK.  The folks there have kindly sent us a new POWERbreathe to use in our training for the race and we will be keeping you all updated with our reviews and progress as the weeks go by.

For those that dont know, POWERbreathe is an inspiratory muscle trainer, strengthening and exercising the muscles we use to breathe.  Its benefits are wide ranging, from people with respiratory problems such as asthma, but Andy and I are using it to increase our athletic performance by training our breathing muscles to work harder for longer.

There is a lot more info on their website http://www.powerbreathe.com/

So keep an eye out for our updates!