Category: Portsmouth Triathletes

Arundel Castle Triathlon – Olympic Distance

On By 00snookIn arundel castle triathlon, bike, biking, grazing saddles, ironman, open water, Portsmouth Triathletes, swim, swimming, training, triathlon, wetsuitsLeave a comment

It’s 3am…….yes that’s right, 3am on Sunday 26th June.  My alarm has just gone off.  This can only mean one thing.  Time for the Arundel Castle Triathlon.

As regular blog readers will know, triathlon involves a lot of getting up early in the morning.  I have complained vociferously about this in the past; however on this occasion I didn’t mind getting up early.  It has been over 9 months since I last competed in a triathlon and I was keen to dust off the cobwebs and get out on the course.

Breaking with tradition, I had actually packed up my gear and put it all in the car the night before, so a quick breakfast and it was out the door and on the way to Arundel.

In 2015 and 2014 I competed in the Arundel Lido Triathlon, which is a pool swim of 800m, then a 40k bike and a 10k run.  Having not enjoyed the pool element of the swim, I was pleased that the same organisers also run Arundel Castle Triathlon, which is a river swim of 1500m, a 40k bike and then a 10k run.

The bike course is different from Arundel Lido.  Flatter and faster.  The run is still super hilly, although rather than undulating hills it is one big drag uphill and then a fast downhill after, although you do this twice as it is two 5k laps.  As for the swim, this is in the river Arun, one of the fastest flowing rivers in the country.  The fast flowing nature of the river is the reason we had to start so early.  The triathlon kicked of at 5:15am, which was “slack water”.  In other words, there would be little to no flow at that point, as the river is tidal.

Arriving in Arundel I parked in transition and quickly got my stuff organised.  I spotted Curry on the way in, and also quickly met up with Dempo, who were both competing with me at this event.  Curry is a Grazing Saddles teammate, but this would be the first ever triathlon for Dempo.

Fielding a whole bunch of “rookie” questions from Dempo, such as “which part of the bike is the front” and “is it OK to swim backstroke”, we were all into our wetsuits and then off to the rivers edge.

This is Dempo

Dempo was swimming in the first wave, due to the fact that he is actually part fish.  Have you seen that film Waterworld?  Well if you have, then that is Dempo.  He has competed in numerous endurance open water swims and his place in the fastest wave of swimmers was well deserved.


Curry and I were swimming in the second wave, so as soon as the first had gone off we were into the water and strategically made our way to the back of the bunch.  I had completed a grand total of 1 swim training session in the preceding 9 months, so was not too confident of a good swim time. 

We had been warned that there was a lot of “debris” in the river, such as seaweed, bits of floating wood etc so as soon as the klaxon sounded and the thrashing upstream began, we quickly swam into a good old bunch of seaweed.

Unfortunately this slowed down those in front, and I found myself swimming into the back of a lot of people.  I probably should have started a bit closer to the front of the pack, but in all honesty I wasn’t bothered.  The group soon thinned out and I was into a rhythm, swimming as fast as I dared on the back of almost no training.  

The floating seaweed rafts continued as we went upriver.  It seemed like forever to get up to the buoy, turn around, and head back to the swim start where we would exit.  As soon as we turned downstream I realised why.  Whilst this was supposed to be “slack water”, there was still a bit of current and it was a joy to swim back to the start with this helping me.

Exiting the water post swim


Hauling myself out of the water it was a quick jog into transition to jump onto the bike.  I had managed the swim in around 34 minutes, which is way off pace for 1500m, but as I had done almost no swim training I couldn’t really complain.

Just out of T1.  Feet still not in shoes!

Entering transition my triathlon pedigree showed through, as in less than a minute I was out of my wetsuit, helmet on and jogging towards the bike mount area.  As soon as I reached this, I jumped on my bike and started pedaling away.  My shoes were already clipped into my pedals so it was just a simple task of slipping my feet into the shoes and off I went.  Well I say simple task.  Due to the shoes deciding to velcro themselves shut it took me about 2 minutes of messing about at a very slow speed to actually get my feet in.  So much for a speedy transition.

Due to all this messing about Curry slid past me on the bike, with a hearty “come on Snooky”.  I thought he was probably in front of me after the swim but it was good to see him as we cycled out of Arundel and up our first little hill towards Crossbush.  I was determined to put in a good bike time so as Curry started to slow up the hill I overtook him and concentrated on a good strong start to the bike leg.

As the bike leg continued onwards I felt good.  My legs felt powerful, my heart rate was in check and I was overtaking quite a few people.  This was a new experience for me, as usually I am the one being overtaken.  My main aim was to try and keep a steady pace and leave enough in the tank for what I knew was a hilly run.  

On top of a hill, with people actually behind me!

During any bike leg of a triathlon, when things are going well my mind always wanders.  On the same day as my triathlon, my friend Mick was competing in his first Ironman event in Bucklers Hard.  I was thinking of him, and his extremely long, tough day ahead.  At the same time I was remembering my Ironman, how it felt and the elation of crossing the line.  Triathlon is a strange world.  Unless you have done one it is very hard to explain, but you feel a connection with every triathlete worldwide.  I was wishing Mick every luck as I sped through the Sussex countryside.

As the kilometres clicked by I made sure to keep hydrated and took on board a couple of energy gels to make sure I had a bit in the tank for the run.  In just over 1hr 20 minutes the 40k was up and I was back off the bike running into transition for the second and final time.  Again I managed a super fast transition, and in less than a minute I was running out of the transition area and off on a 2 lap 5k run around Swanbourne lake.  

Yes that’s right, I run in sandals

I knew this run would have one very sizeable hill in it, but only when I got to the hill for the first time did I appreciate its relentless nature.  Running is not my strong point, and my legs felt a bit crampy as I started to climb the very steep hill.  I was determined not to walk, but inevitably my pace slowed and I was overtaken.  I managed to keep up a slow jog and made it to the top of the hill on lap 1.  It was at this point, about 15 minutes into my run that I started to feel really good.  I knew I had a long downhill before making my way round the lake for lap 2.  Upping my cadence (steps per minute for the uninitiated) I flew down the hill for the first time and overtook somebody.  Yes readers, that’s right, I actually overtook somebody on the run leg of a triathlon.

This was the first ever time this has happened, and to say I was pleased was an understatement.  I knew I would be at least 55 minutes on my 10k, which is hardly Mo Farah pace, but to overtake somebody was sublime.  Most importantly I still felt good, so made the conscious decision to up my pace for the second lap.  This increase in pace felt OK, so as I got to the hill for the second time I powered my way up and felt much stronger than the first lap.  Throwing everything into it I flew down the hill into Arundel, then ran the final kilometre of the run in under 5 minutes (good pace for me) and was absolutely delighted to cross the finish line in 2:57:50, under 3 hours and almost 30 minutes faster than my previous Olympic Distance best.

Needless to say I was more than pleased.  Dempo was finished well before me (no huge surprise there) and Curry crossed the line shortly after I did.  I also bumped into an old friend from a previous job, who had finished in the top 20.  Superb result Andrew!

Almost over the line



So all in all a good day of competing.  Not bad for an old man who had only done 5 weeks training.  Having had a chance to reflect on this triathlon it is now clear to me that I must be fairly fit.  For those of you who have read my blog from the start, you will be aware what a great feeling this is for me.  I went through injury, self-doubt and sheer panic as I blundered my way towards Challenge Weymouth last year.  9 months on from that my fitness has stayed with me enough to be able to do a sub 3 hour Olympic Distance triathlon on very little training.  To say I am chuffed would be about right. 

Spurred on by this success, I have booked a half Ironman in September.  Only 11 weeks to go till that event, so as soon as this is published it is time to write a training plan.I’m really looking forward to the race and hopefully beating my previous half Ironman best time.

TTFN

Snooky








It appears I have forgotten how to swim

On By 00snookIn cycling, Portsmouth Triathletes, running, swimming, training, triathlonLeave a comment

So we are well into May, and the Triathlon season is upon us.  Last year I had a lot to aim for, with all of my events building up into the September Ironman.  This year it is a bit different.

With no major event looming at the end of the season, my desire to train has been low.  That, combined with an ongoing ankle injury, has meant that I have been doing way less training than I should be (by way less, I of course mean none).

Determined to get back into my training, I went for a brief bike ride last week.  Just over an hour on the bike and I was hooked again.  It is strange how you don’t really realise how much you have missed something until you have the chance to do that thing again.  Being reunited with my bike and riding through the Hampshire countryside, I couldn’t help but think back and remember how I rode this same bike 112 miles, and then ran a marathon.  That seems like eons ago.  I still can’t quite believe it.

Spurred on by this re-kindling of my love of cycling, Bushy and I went out on Sunday for a sociable few hours.  We got lost, but managed to eventually find our way to a pub which sold a very nice drop of local ale.  Not having the pressure of training for a specific event and just riding the bike for the fun of it was great.  We just enjoyed a nice sunny day cycling.  What better way to spend a Sunday morning.

Now all of this talk of not having an event to train for is not exactly true, as on the 26th June I am competing at the Arundel Castle Triathlon.  This is an Olympic Distance event, which means a 1500m swim, 40k bike and then 10k run.  Either I am incredibly arrogant or overly self confident, but I don’t see completing this event being an issue.   In fact, I reckon I could go outside right now and complete this.  That being said, there is a distinct difference between completing and event and competing at it.  So with about 5 weeks to go, I have embarked on a proper training plan.

This plan is simple.  Train 6 days a week.  2 swims, 3 bike rides and a couple of runs.  Easy right?  Should be around 10 hours training a week which I can fit in fairly easily without it impacting my home life too much.  As usual, most of my training will either be very early in the morning or late at night, but I am used to this and it isn’t a problem.  My wife is on a exercise campaign too, meaning that we can train at the same time in the evenings and I am not abandoning her to go training all the time.  Plus, there is no need for the mega long distance work I was doing for the Ironman, so time is not so much of a factor.

With the plan in place, I set about training this week.  Monday was a beautiful evening, so I jumped on the bike when I got home and whizzed up and down the hills which are right outside my house.  Only 35 minutes of riding, but 3 decent sustained hill efforts behind me I chucked the bike into the garage and then was straight out for a run.  These sessions are known as “brick” sessions, where you cycle and then run afterwards.  Designed to mimic the transition between Cycle-Run in a triathlon, they are a vital part of any triathletes training plan.

I am back into my barefoot running, so without further delay it was off with my shoes and onto the pavement.  I love barefoot running, but it can be tough on your feet for a while whilst you adapt.  As I had done no barefoot running for some time, I took it easy and only did 10 minutes, managing just over a mile.  There was some gravel and broken tarmac but I handled this well and have no signs of blisters etc so my form must have been good.  Great success!

With Monday training behind me I woke up on Tuesday feeling good.  I was planning on going for a 6am sea swim with some friends from the Pompey Triathletes, but I woke up later than planned so this was out.  Instead, I swam in the evening at the local pool.  This is where the trouble began.

Starting off my swim session I felt (if you pardon the pun) like a fish out of water.  I seemingly had forgotten how to swim.  Combined with this was the fact that swimming really seemed to aggravate my injured ankle.  This left me having to swim without kicking.  This is fine in a wetsuit where your legs float, but without the buoyancy a wetsuit provides my legs sink like a stone, acting like a giant brake behind me.  As I hauled and battled my way through consecutive lengths I was absolutely exhausted.  The chap swimming in the same lane as me must have had a bath in Lynx deodorant, as I could taste this as I was swimming along.  Hardly ideal.

After about 1000m of swimming I was done.  My calf felt like it might cramp and I was fed up.  Swimming used to be my strong point.  Now it was apparent this was no longer the case.

Arriving home to cook dinner I discovered that my wife had hurt her knee running, so all in all not a great day of exercising for the Snooks.  My ankle was swollen up.  I was not happy.  Waking this morning my ankle is hurting again.  The ongoing saga of an aging triathlete.  

Still lessons learnt and on with the plan.  I will not be swimming in a pool again unless I absolutely have to.  I don’t enjoy the chlorine in the water, don’t like having to turn around at the end of the length, don’t like having to avoid the other people and would much rather swim in open water.  So it looks like 6am sea swims are the way forward.

Perhaps see you at the beach?

TTFN

Snooky

Waiting…………..and why I am bad at it

On By 00snookIn injury, ironman, open water, Portsmouth Triathletes, Southsea, triathlonLeave a comment

As I sit in my house writing this, there are numerous things that I am waiting for.  What I have realised (which is what I have probably always known) is that I hate waiting for things.

Firstly I have busted my ankle and I am waiting for it to heal.  Just a sprain, but bad enough to stop me from running.  I can still cycle (all be it very gently), but running is absolutely out of the question.  As every good triathlete knows, when you get injured you have to rest.  Sadly, every good triathlete (and also the bad ones) are terrible at resting.

Resting is just dead time.  Every moment you are not following your training plan is a moment wasted.  “Rest day” seems a nonsense.  There is no time to rest in triathlon!  The truth is that resting is important.  Whilst our bodies are excellent at adapting to whatever we throw at them, we need time for those adaptations to take place.  This is how a totally unfit lump of lard like me managed to complete an Ironman. As it says in the picture, lots of small efforts repeated day in day out equals success.

This why having to rest is so tough.  The whole time you are resting you cannot help but feel you are going backwards.  Getting “less fit”.  Of course this is true if you do nothing for large periods of time; however occasionally having some time off and letting your body recover is not a bad thing.  My busted ankle has forced me to do this, so I am channelling my efforts elsewhere.

I have been doing some weight training, which I love.  In fact I was at the gym at 4.45am this morning.  Don’t worry, I have not turned over a new leaf.  I don’t suddenly love getting up early.  My littlest little one is running a high temperature and couldn’t sleep.  After my wife trying for ages to settle her it was my turn.  I managed to get her off to sleep but then was awake myself, so off to the gym I went.  

To be fair the weight training is just what my ankle needs to recover.  It needs to get stronger and putting your body under load with weight training makes you stronger, so it seemed a logical thing to do.  I am following a Stronglifts 5×5 weight training regime which I have used before (a long time ago) and is great for adding strength without too much “bulk”. Will keep it going through the summer as weight training has numerous other benefits, especially as you get older.

Also tomorrow night Bush and I are back off to Trevor’s Wednesday night Triathlon club.  This consists of a spinning session, followed by a stretching session (think pilates on steroids) and then a swim.  I am going to duck the swim, but will go for the spinning and stretching.  I haven’t seen Trevor since I completed the Ironman, but owe a huge amount to his coaching hints and tips and generosity.  Bushy and I both agree we would not have completed the Ironman without his help, so it will be great to see him again and say hello to some of the old gang from his sessions.  As a totally shameless plug, if you are a Triathlon buddy of mine and are looking for some simply superb coaching then you cannot get better than Trevor.  Check out his website for more info.  http://www.zone6coaching.com/

I am also going to go back to swimming, though I am yet to work out when.  Probably do a couple of early morning sessions, although my local 50metre pool doesn’t open until 7am weekdays and that would only really leave me about 30mins to swim before I had to head into work.  Luckily the open water swimming with the Pompey Triathletes starts this weekend, with the Wednesday evening sessions to start soon after to perhaps I can just concentrate on going to that.  Will have to work out what is best.  Bit more research needed I feel.

Anyway that’s about that for this blog update.  Probably not the most exciting thing you will ever read, but it is too late now, you cannot “un-read” it.

TTFN

James

PS – The other thing I should mention we are waiting for is to move house.  Almost up to 11 weeks since offers were accepted the entire way up and down our chain (which is only 3 houses anyway).  A cynical person would say that conveyancing solicitors slow things down on purpose to make their ridiculous fees seem more reasonable.  And a cynical person would be quite right.