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******** 2012 Time Trials ********
 
Bushey Park 5k

07 Jan - 19:11 - 23/1000 = 2.3%
14 Jan - 18:31 - 11/899 = 1.2% (100 club)
28 Jan - 19:42 - 61/914 = 6.7%
04 Feb - 18:28 - 21/764 = 2.7%
11 Feb - 18:55 - 10/725 = 1.4% (Snow)
18 Feb - 19:52 - 60 mins
25 Feb - 19:46 - 60 mins
03 Mar - 20:22 - 75 mins (bruised ribs)
17 Mar - 19:28 - 70 mins
24 Mar - 20:34 - 75 mins
31 Mar - 19:43 - 80 mins
07 Apr - 19:08 - 90 mins
14 Apr - 19:45 - 100 mins
21 Apr - 19:29 - 100 mins
28 Apr - 19:31 - 100 mins
05 May - 19:12 - 100 mins
12 May - 19:28 - 100 mins
19 May - 19:19 - 70 mins
26 May - 18:45 - 50 mins
24 Jun - 20:06 - 58/761 = 7.6%
30 Jun - 19:43 - 49/820 = 6.0%
07 Jul - 19:10 - 34/835 = 4.0%
14 Jul - 19:49 - 51/793 = 6.4%
21 Jul - 18:45 - 24/839 = 2.9%


Richmond Park 1 Lap*

27 Jun - 21:44 - 161/175bpm, 16.5 RPE
04 Jul - 20:05 - 168/180bpm, 18 RPE
18 Jul - 21:52 - 156/167bpm, 17 RPE
(horribly windy and wet)
25 Jul - 20:56 - 164/183bpm, 12/17 RPE
(stuck behind slow cars most of the lap!)

*Single speed bike with 35mm cross tyres, riding on tops/hoods/drops where comfortable.
******* 2011 Time Trials *******
 
Bushey Park 5k

15 Jan - 19:32 - 28/670 = 4.2%
12 Feb - 18:49 - 20/654 = 3.1%
19 Feb - 18:41 - 12/460 = 2.7%
26 Feb - 18:39 - 16/579 = 2.8%
12 Mar - 18:36 - 24/690 = 3.5%
26 Mar - 18:35 - 20/645 = 3.1%
02 Apr - 19:05 - 46/682 = 6.7%
09 Apr - 18:47 - 29/669 = 4.3%
23 Apr - 19:31 - 47/796 = 5.9%
30 Apr - 18:11 - 10/662 = 1.5% PB
07 May - 19:07 - 32/712 = 4.5%
14 May - 18:19 - 23/787 = 2.9%
21 May - 18:26 - 18/717 = 2.5%
28 May - 18:19 - 16/653 = 2.5%
04 Jun - 18:15 - 15/792 = 1.9%
11 Jun - 18:49 - 26/782 = 3.3%
18 Jun - 18:44 - 14/703 = 2.0%
25 Jun - 19:23 - 26/623 = 4.2%
02 Jul - 19:13 - 27/728 = 3.7%
09 Jul - 19:24 - 37/678 = 5.5%
16 Jul - 19:29 - 30/664 = 4.5%
23 Jul - 18:46 - 22/685 = 3.2%
30 Jul - 19:26 - 24/632 = 3.8%
06 Aug - 19:21 - 31/722 = 4.3%
20 Aug - 19:45 - 48/689 = 7.0%
27 Aug - 19:25 - 42/658 = 6.4%
03 Sep - 20:05 - 69/864 = 8.0% (OMG!)
10 Sep - 20:21 - 43/754 = 5.7% (OMG!)
17 Sep - 19:32 - 44/726 = 6.1%
24 Sep - 18:47 - 31/722 = 4.3%
01 Oct - 19:07 - 31/802 = 3.9%
08 Oct - 19:00 - 22/608 = 3.6%
15 Oct - 18:40 - 26/708 = 3.7%
22 Oct - 18:34 - 22/727 = 3.0%
29 Oct - 18:42 - 28/713 = 3.9%
05 Nov - 18:53 - 34/774 = 4.4%
12 Nov - 18:28 - 10/742 = 1.3%
26 Nov - 19:20 - 30/765 = 3.9%
17 Dec - 20:33 - 62/622 = 10.0%
25 Dec - 19:59 - 68/631 = 10.8%
31 Dec - 20:15 - 64/823 = 7.8%
******* 2010 Time Trials *******
 
Bushey Park 5k
09 Jan - 20:10 - 27/369 = 7% (Snow Very Happy)
16 Jan - 19:52 - 37/532 = 7%
30 Jan - 19:22 - 30/574 = 5%
13 Feb - 19:48 - 43/543 = 8%
27 Feb - 19:43 - 43/545 = 8%
06 Mar - 19:18 - 42/567 = 7%
13 Mar - 18:54 - 32/581 = 6% PB
03 Apr - 19:18 - 27/460 = 6%
17 Apr - 19:15 - 51/672 = 8%
01 May - 18:34 - 16/680 = 3% PB
08 May - 19:22 - 34/603 = 6%
15 May - 18:47 - 18/607 = 3%
22 May - 18:49 - 30/702 = 5%
29 May - 19:07 - 32/679 = 5%
05 Jun - 19:01 - 19/686 = 3%
12 Jun - 18:38 - 20/692 = 3%
19 Jun - 18:35 - 11/574 = 2%
26 Jun - 19:31 - 35/647 = 6%
03 Jul - 18:28 - 14/613 = 3% PB
10 Jul - 19:44 - 33/595 = 6%
17 Jul - 18:35 - 20/624 = 4%
24 Jul - 19:24 - 20/620 = 4%
31 Jul - 21:14 - 78/517 = 16% PW
07 Aug - 20:59 - 82/560 = 15%
21 Aug - 20:42 - 74/598 = 13%
28 Aug - 18:52 - 27/613 = 5%
25 Sep - 19:46 - 45/650 = 7%
02 Oct - 19:59 - 71/687 = 11%
09 Oct - 19:44 - 31/630 = 5%
16 Oct - 18:44 - 23/603 = 4%
23 Oct - 19:44 - 41/595 = 7% (50 club)
30 Oct - 19:33 - 41/638 = 7%
06 Nov - 18:53 - 27/644 = 5%
13 Nov - 19:09 - 24/683 = 4%
27 Nov - 18:31 - 15/491 = 4%
11 Dec - 19:39 - 30/490 = 7%
18 Dec - 19:19 - 32/304 = 11%
25 Dec - 19:43 - 36/531 = 7% (Ice Rolling Eyes)

Kingston 5k
04 Sep - 19:06 - 5/37 = 14%
***** Triathlon Goals *****
 
Swimming
6min 400m
Solent crossing
10k OW

Cycling
25min 10mile TT
1hr 25mile TT
L'Etape du Tour
La Marmotte

Running
19min 5k - 18:11 Apr '11
Bushy Park TT

40min 10k - 39:23 Apr '10
First 10k of Kingston Breakfast Run

Ultra (>40miles)

Triathlon
2:20 Oly
4:40 Half (0:32/2:30/1:30)
11:00 IM (1:05/6:00/3:45)
L'Alpe d'Huez triathlon
 
 Warning - May Contain Nuts! 
 
 
Forestman 2008
Tue Jul 22, 2008 6:12 pm Shaggy.
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I had thought I would be nervous leading up to the Forestman, but I wasn't. Instead I was apprehensive about the enormity of an IM, and in particular apprehensive about having to drag myself out of bed at 2:30am; a time when I should be staggering home from a club rather than staggering around my kitchen trying to eat breakfast!

Apprehensive or not, the training was complete, and there was no going back; so bring it on!

I awoke on race day just before the alarm. First stop was breakfast fruit and fibre, jam on toast, strawberry smoothie, triple shot of espresso, and water. I normally struggle to eat on race morning, especially at 2:30am, but I was on a mission and so had no problem at all.

My dad had flown out from Spain the day before to spectate and help out; so I was chauffeured down to the New Forest, sipping energy drink, and arriving at just gone 4:15am.

I racked my bike in the only empty space in transition which just happened to be in the middle of the girls section (I think thorn amongst roses is the saying that comes to mind here). There was a bit of light hearted banter, mostly about mini-cheddars (you know who you are Wink), but not much as most competitors were subdued, seemingly contemplating the day ahead.

After a final race briefing from Richard Iles, an Anglican Vicar gave a blessing to the competitors. Now I'm not a religious man in any way, shape or form, but I appreciated the gesture and the fact that he had got up at a ridiculous time in the morning to do so, and also thought that if by chance there is a higher purpose then any extra help for the race certainly wouldn't go amiss.

The Swim (1:24 hrs)



We tentatively entered the water and warmed up. Within 5 minutes we were lined up and were off. With only 72 competitors (10 no shows!) the start was relatively relaxed with only a little contact and jostling for position. The course consisted of 1 small loop followed by 3 large loops circumnavigating the lake. From the start I was relaxed, and managed to find a few feat to draft. On the return leg of the first small loop, heading into the morning sun, I couldn't see anything and so had to stop to clear my goggles and then had to stop again as they started to leak. But I was on my way on the first of the big loops which seemed to go on for a long time. The rest of the swim passed by with little incident and I felt strong all the way to the end. I excited the water and stopped my watch.



I had been hoping for a sub 1:10 time as I've been swimming at 1:10 pace regularly during practice and thought that the adrenalin on the day plus the drafting should enable me to be a little quicker. My watch read just over 1:24! I had to look at my watch a couple of times because it just didn't register in my head what was amiss. It soon dawned on me that my impression whilst swimming was correct the course was very long.

T1 (8:33 mins)

I jogged to T1 and then faffed around for ages getting ready for the bike. I had actually exited the water at the pointy end of quite a large group all of whom, plus more, according to my dad, overtook me in T1. After the race I got chatting to the guy who came third overall and he also exited the water in 1:24, so probably just ahead of me, and was told that he was 14th at that point. I exited T1 in 1:32:33 and 28th place, so was overtaken by 13 competitors whilst faffing around. I'll know better next time (Next time? Did I just say that?)

The Bike (7:02 hrs)

Onto the bike and I had given myself permission before the race to take it easy as I just didn't know how the race would unfold both on the bike and run; so better to aim to finish in reasonable shape rather than aim to finish in a specific time and possibly DNF. I soon got into a nice 'steady' rhythm and was enjoying not having to beast the bike in a triathlon.



The New Forest scenery is fantastic, and the animals just do what they please; It is their forest so if they want to stand in the middle of the road oblivious to a queue of cars unable to pass then they'll do just that. If they want to bolt across the road in front of you causing you to brake hard and nearly fall off then they'll do just that. A couple of times I had to stop and one time I had to get off my bike to walk off road and round a large harass of horses. I even saw a horse walk head first into the side of a stationary car, which shows how oblivious they are to us interlopers.

There are a number of climbs on the course, including Normansland, Bolderwood, Thorney Hill,and Frogham Hill; and these climbs have to be ridden up to 3 times. So I made sure that I took it easy on the climbs, keeping my heart rate down and not stressing my legs too much. The climbs actually helped to break the course up a little and gave me an opportunity to change position and get out of the saddle. A number of times I was passed by other competitors beasting the climbs, so I hope they didn't suffer too much later on during the run!



I had my back pockets crammed full of SIS gels and cliff bars. And I started the bike with 2 large bottles of infinit mixed with nuun. The plan was to have between 500 and 750ml of drink per hour and then a gel or bar every 45 minutes. After finishing the first bottle I relied on the bottles of infinit provided at the aid stations. Compared to my bottle I could hardly taste the aid station bottles. Were they dilluted too much? With this worry I probably drank more than I should as I ended up having to stop 6 times to relieve myself on the bike which in total adds up to a large chunk of time.

T2 (7:29 mins)

More faffing and lots of chatting.

The Run (4:44 hrs)

The run was a huge unknown as I had no idea how my legs would cope off of a 112 mile bike. In training I knew I could run approximately 3 hours without suffering too much but would this only be limited to 2 hours or possibly 1 during the race? Also, my nutritional strategy was a bit haphazard, based on a limited understanding of the theory rather than practice.

Although I was feeling the demands of the bike over the last 20 miles or so my legs were strong to the end and so I commenced the run feeling much better than I thought I would.

My legs felt strong from the off and I immediately got into a good pace for the first mile. I hadn't seen the course before hand which was possibly a good thing, ignorance being bliss. Turning off road the path immediately went steeply downhill, and then looming ahead was Cooper's Hill as shown in the photo a small taste of what lie ahead.


Cooper's Hill- try running down that after 138 miles

As the hill got steeper I dropped my pace to keep my heart rate under control. I tried walking and discovered that I could power walk up the hill more quickly than I could run. I walked past another competitor who was still determined to run. Cresting the hill I soon got into my rhythm again. Out onto the main run loop and down a steep hill trying to control my speed and not stress my legs too much.

I overtook a few other runners. I wasn't quick, (probably only doing just under 4 hour marathon pace on the flat, and then of course slowing on the hills and having to walk the steepest bits), but I was in good spirits and positive I could finish strong.

I had my running belt with me and my strategy was to drink Infinit every 15 minutes and have a gel every 45 minutes, and then stop for water and to top up my bottle at each aid station. This allowed me to break the run up into 15 minutes segments which I found in training to help tremendously in making a long run seem shorter. It also allowed me to take a more leisurely approach to taking on nutrition as I didn't have to quickly down Infinit at each of the aid stations whilst in a rush to get going again. I had 4 SIS gels with me which would last 3 hours and then I planned after that to play it by ear.

At the 3 hour mark I surprisingly still felt strong. But soon after my quads started to tighten and hurt. My paced dropped slightly and my smile turned into a grimace. The flats were fine, but the hills both up and down became a battle. I started to overtake a few other competitors who were now walking and most of the runners coming towards me were looking a little, or in some cases a lot, worse for wear. For an IM the run course was brutal and was certainly taking it's toll. I gritted my teeth and carried on with the miles going by a lot more slowly than earlier on. Finally I passed the last aid station and headed for home with only 3.5 miles to go. The next 2.5 miles were tough and in particular it took quite a bit of concentration to run down the aforementioned Cooper's Hill as my legs could barely cope with the momentum.

I eventually made it to the main road and the last mile which was slightly downhill. I picked up the pace and spent most of the mile trying to hold back the combined emotion built up over the 7 months leading up to this event and the race itself. I was almost blubbering like an idiot but being a rufty-tufty kind of guy I held it back. I knew my family were waiting for me at the finish and I was all prepared to keep on running and find a quiet place if the emotion got too much for me. But I held it together and crossed the finish line in a reasonably good state.




Has a seat ever been more welcome?

Job done!

Time wise, at just over 13:27 hours, I was a lot slower than expected. But then I didn't expect the swim course to be between 10 and 15 minutes long; nor did I expect the run to be as brutal as it was. Having said that I think the race was all the better for both the swim and the run. I took it very easy on the bike not knowing how I would cope on the run afterwards, however I wouldn't have been a great deal faster, (maybe 30 minutes maximum), if I had ridden hard. So there is significant room for improvement with the bike and it will be my number 1 priority for the rest of this season and next year. Nutrition wise I think I got lucky as I felt strong throughout the race and apart from a brief stitch half way through the run had no problems at all. The only thing I would do next time is drink less as I had to stop and water the bushes 10 times over the bike and run.

Before the race I had vowed not to do another IM next year as it takes a significant amount of both physical and emotional dedication, sacrifice, and time. However, as the pain fades then I'm starting to think that another one is on the cards for next year. With so much room for improvement it'll almost be a crime not too. It may have to be later on in the year though as I've just got back from the doctors and have managed develop a hernia which will need an operation and a lay-off towards the end of this year.

A big shout has to go out to my friends and family who have had to put up with me not being there both physically and to an extent emotionally over the last 7 months. I've certainly got a few people to catch up with and owe a few beers. And a big shout out to the Tri-Talkers, and in particular the July 13th IM'ers whose have inspired and entertained me as I've followed their journeys in the forums and blogs. And finally a big shout out to the organizers and volunteers who made the Forestman possible.

Tue Jul 22, 2008 7:44 pm Sue
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nice read
--and vows almost slipped away about the "next"
you certainly look as if you needed that seat Very Happy
well done and although not the time you wanted, not a bad time and it was an IM inwhich we all know anything could happen, and does to many. So congrats
_________________

Wed Jul 23, 2008 7:16 am Poet
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Nice report Cool

It was worth the wait. Same again next year do you think?

P.S. Your bike looks cool with the Hed Jets Very Happy

Wed Jul 23, 2008 11:51 am Paul L
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Great effort there and nice report too (I'd add the link in the Epic thread later). Cool Good to see you didn't need to borrow a spectator's bike to finish the ace. Wink Recover Strong, Paul. Very Happy
   
***** 2012 Races and Results *****
 
Wildman XC Run
Date: 21 Jan 2012
Distance: 10k
Result: 46:22 (3/153 1st Vet Trophy)

Trailman MTB Duathlon
Date: 10 Mar 2012
Distance: 6k/20k/6k
Result: DNF

Burgess Hill Springtime Classic
Date: 18 Mar 2012
Distance: 71 miles
Result: DNF

Hell Rider MTB Duathlon
Date: 2 Jun 2012
Distance: 8 hrs
Result: 16 laps in 8:01:35 (4/64)

South Downs MTB Sportive
Date: 24 Jun 2012
Distance: 44 miles

Brighton Big Dog MTB Enduro
Date: 4 Aug 2012
Distance: 6 hrs

XTD Duathlon or Enduro
Date: 6 Oct 2012
Distance: 10k/24k/5k or 4hrs

Wildman MTB Duathlon
Date: 10 Nov 2012
Distance: 10k/18k/5k

Mudman MTB Duathlon
Date: 8 Dec 2012
Distance: 8k/16k/8k



*LightGrey=Provisional,Black=Entered.
***** 2011 Races and Results *****
 
Brutal Longmoor XC
Date: 3 Jan 2011
Distance: 10k
Result: 50:24 (16/203 = 8%)

Iceman XC
Date: 22 Jan 2011
Distance: 12k
Result: 51:38 (13/304 = 5% - 5th vet Trophy)

Tuffman XC
Date: 5 Feb 2011
Distance: 8k
Result: 35:50 (7/183 = 4% - 2nd vet Trophy)

Spring Ballbuster
Date: 5 Mar 2011
Distance: 8/24/8 miles
Result: 3:17:07 (58/292 = 20%)
Splits: 0:53:53 (24%) / 1:25:24 (36%) / 0:54:03 (9%)

Burgess Hill Spring Classic Sportive
Date: 20 Mar 2011
Distance: 71 miles
Result: 4:26:00 (78/317=25%, 31/173=18% 40+ Gold)

New Forest Spring Sportive
Date: 17 Apr 2011
Distance: 57 miles
Result: 3:01:59 (24/549=5% Gold)

Iceman XC
Date: 19 Nov 2011
Distance: 16k (16.8!)
Result: 1:20:41
(10/86=12% - 2nd vet Trophy)
2 stitches - bad day, but encouraging.

Mudman XC
Date:03 Dec 2011
Distance: 12k
Result: 0:53:38 (5/164=3% - 2nd vet Trophy)
***** 2010 Races and Results *****
 
Merrell WildMan XC
Date: 23 Jan
Distance: 16km
Result: 1:18:42
(10/83 = 12% - 2nd vet Trophy)

Merrell TuffMan XC
Date: 6 Feb
Distance: 10 km
Result: 0:49:06
(10/102 = 10% - 1st vet Trophy)

Bolt Round the Holt XC
Date: 27 Mar
Distance: 5 km
Result: 0:20:16 (2/190 = 1% Trophy)

Kingston Breakfast Run
Date: 11 April
Distance: 8.2 miles
Result: 0:52:25
(27/1351 = 2% - 3rd vet out of 535)

Clandon XC
Date: 24 Apr
Distance: 10 km
Result: 0:41:17 (14/455 = 4%)

Sussex Surrey Scramble Sportive
Date: 30 May
Distance: 104 km
Result: 3:33:28 (16/224 = 8%)

Hard As Snails XC
Date: 14 Aug
Distance: 10k
Result: Complete and utter failure Crying or Very sad

Tough Tracks XC
Date: 18 Sep
Distance: 8k
Result: 0:33:07 (3/33 = 10% Trophy)

Wildman XC
Date: 20 Nov
Distance: 10k
Result: 40:31
(5/126 = 4% - 2nd vet Trophy)

Mudman XC
Date: 4 Dec
Distance: 10k
Result: 45:21
(4/202 = 2% - 1st vet Trophy)
***** 2009 Races and Results *****
 
Burgess Hill Classic Sportive
Date: 15 March
Distance: 114 km (1700m)
Result: 4:35:50 (71/233 = 33%)

Whitehorse Challenge Sportive
Date: 31 May
Distance: 150 km (1400m)
Result: 5:07:18 (110/505 = 22%)

Bushey Park 5k
18 Jul - 20:52 - 83/497 = 17%
01 Aug - 20:13 - 49/486 = 10%
15 Aug - 20:14 - 69/527 = 13%
22 Aug - 19:36 - 58/513 = 11%
29 Aug - 19:50 - 46/495 = 9%
05 Sep - 19:38 - 48/608 = 8%
12 Sep - 19:21 - 36/532 = 7%
19 Sep - 20:00 - 75/566 = 13%
26 Sep - 19:14 - 51/550 = 9%
03 Oct - 19:53 - 86/806 = 11%
10 Oct - 19:20 - 22/495 = 4%
24 Oct - 19:34 - 32/487 = 7%
31 Oct = 19:40 - 41/511 = 8%
14 Nov = 20:10 - 27/360 = 8%
21 Nov = 20:02 - 43/459 = 9%
28 Nov = 19:45 - 42/502 = 8%
12 Dec = 20:11 = 48/467 = 10%
19 Dec = 19:22 = 32/344 = 9%
25 Dec = 20:15 = 43/414 = 10%

Winter Ballbuster
Date: 7 November
Distance: 8/24/8 miles
Result: 3:29:57 (138/400 = 35%)
Splits: 0:56:23 (34%) / 1:25:45 (41%) / 1:04:07 (44%)

Merrell Mudman Run
Date: 5 December
Distance: 10 km
Result: 50:42 (12/106)
***** 2008 Races and Results *****
 
Clandon 10k (X-Country)
Date: 30 Mar
Distance: 10 km
Result: 46:40 (21/422 = 5%)
Race Report

Whitehorse Challenge (Sportive)
Date: 27 Apr
Distance: 150 km
Result: 5:33:57 (196/390 = 51%)
Race Report

Beaulieu Middle
Date: 01 Jun
Distance: 1.3/86.4/22.4 km
Result: 5:08:01 (151/411 = 37%)
Splits: 0:21:25/2:51:51/1:44:46
Race Report Part 1, Part 2

Forestman
Date: 13 Jul
Distance: 4.3/180/42.2 km
Result: 13:27 (41/72 = 57%)
Splits: 1:24/0:08/7:02/0:07/4:44
Race Report
***** 2007 Races and Results *****
 
Eton Supersprint
Date: 20 May
Distance: 400m/20km/5km
Result: 1:08:29
Splits: 6:44/39:16(+T1 and T2)/22:27

Windsor Olympic
Date: 17 June
Distance: 1500m/42km/10km
Result: 2:34:43
Splits: 29:38/1:20:35(+T1 and T2)/44:28

Cowman Middle
Date: 8 July
Distance: 1900m/92km/21km
Result: 5:43:01
Splits: 36:54/2:23/3:11:55/2:52/1:48:56

Ballbuster
Date: 10 Nov
Distance: 8/24/8 miles
Result: 3:49:45
Splits: 1:02:03/1:34:18(+T1)/1:13:24(+T2)
***** 2006 Races and Results *****
 
Kingston Breakfast Run (8.2)
Date: 2 April
Goal: sub 1hr
Result: 57:53 110/1664

Eton Supersprint
Date: 13 May
Goal: Finish
Result: 1:15:46 (10:03 / 41:52 / 23:51)
Very windy!!

Windsor Olympic
Date: 11 June
Goal: Survive the swim!
Result: 2:42 (28:44 / 1:21:00 / 48:00)

Bedford Olympic
Date: 27 August
Goal: Not saying!
Result: 2:32 (27:53 / 1:18:05 (includes T1&T2) / 46:37)

New Forest Middle
Date: 24 September
Goal: To Finish without walking!
Result: 6:16:37 (34:00 / 3:20:00 / 2:13:52)

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