My alarm may have gone off at 0500 this morning but it certainly didnt bring me to conciousness. Instead I woke up of my own accord at 0630, rather annoyed with myself. A much slower (to spend time with children) exit ensued. I climbed aboard Iaim's bike Rose (name is the brand, he isn't that much of a softy, though he refers to her as tinkerbell) for the last time and set off to the High Wycombe area, 80% confident I knew the route, 80% sure my back would cope and 80% sure I should be doing a 60mile+ cycle with a fortnight to go to race day. Thank makes 240% so the ride was more than perfect.
There were a few reasons for wanting to go out:
a) I like cycling
b) I wanted to test my food plans
c) I needed to go get my bike
d) I missed Iaim
e) Its good to keep the legs moving in run up even if it isnt high effort
f) I needed to get some miles in on Defy to get used to her again
g) I need to do some miles on her to get new cables etc bedded in
h) I wanted to practice my drinking a waterbottle an hour
i) I could do with losing some weight
j) One last hurrah on Rose was mandatory
k) There are hills in Buckinghamshire without needing to make a fuss of them like in Surrey
l) Iaim makes an AMAZING coffee (slowly)
m) Get to see his tribe
n) Because fuck you
o) Can't think of anything else and had wanted to reach Z but oh well, doing yoga soon so will abandon this, it wasnt that amusing anyway.
One big problem with the route was Slough. Where are those friendly bombs? It isnt fit for humans (on bikes) still. My plan today was to not let my heart rate increase too much and to feel low effort the whole time. When I got to Slough I just went for it to get the hell out of dodge regardless of heartrate. Was not better on the way home.
I was pleased to get to Iains in a reasonable time (18mph ish) having not dropped out of big ring on the gears and not pushing it (physical effort as opposed to getting off, that DOES NOT HAPPEN) up hills.
My Defy has been through a total transformation. Lots of new parts or old parts completely dismantled, cleaned, greased and reassembled. The parts did not cost much (relatively) and with no labour I could not have currently afforded to have had bike so up to spec without that, let alone sort of bike that will be in racks around me in Wales... What a good egg Iaim is and sorry to his family for how much time he must have spent in his garage instead of with them.
The ride back on it was interesting to note the differences. I spun out down hill more and am sure on the flat didnt get the same oomph compared to Rose but it is performing beautifully and for a hilly course is ideal.
When I arrived home I found that I was in a bit of trouble for being late and that my Macmillan Tri Suit had arrived. Not flattering...
Saturday 30 August 2014
Wednesday 27 August 2014
18 Days to go
I had a quick look at my fundraising efforts today and in the process of doing so noticed that I have 18 days left. All that I now fear is the uncontrollable and seeing as it is uncontrollable, like my wife, I'll just have to get on with it and focus on the rest of it.
I am now at a stage of working out what I should eat before and during the race, what I should wear depending on the weather and what pose I should make as I cross the finish line. It feels so in grasp after all this time now that I'm very much looking forward to it. The event will be tough and may or may not go to plan but the really hard stuff is pretty much done now. Cutting out the booze till after the race, a few gentle sessions and as much time at the osteopath as possible.
Today I was inadvertently struck by some joie de vivre when running. A trot to the top of the long walk had me cursing the cold I seem to be battling, hating my back and worrying about various other twinges. Once I started running proper though I just decided to run for fun rather than the jog as planned. A fartlek style session with pushups and sit ups and various other such kinesthetic exercises ensued.
I really can imagine crossing that finish line. 200 meters out the adrenaline and surge from the crowd will kick in, all pain will dissipate and my form will dramatically improve (posing for finishing pics) 100m to go I'll realise that was quite far to try to sprint finish and focus on enjoying the moment and looking for family and friends. I had tears in my eyes on last half ironman as I was in so much pain with my back but I hope this time it will be tears of joy only. "Geoff Hurst, you are an Ironman!" On the tannoy, medal slung over me and I desperately want to hug wife and kids irrelevant of the smell. I wont mind it at all.
Picturing that, moments of prior triumph, knowing the amount of donations and support I've had and all that I've overcome to get to the start line this year will get me through any tough moments in the race. 'Keep going' was my mantra in Galway I think, I'll probably come up with something equally positive on this race.
Thanks to Iaim fornfixing my bike then doing the ice bucket challenge on it naked...
I am now at a stage of working out what I should eat before and during the race, what I should wear depending on the weather and what pose I should make as I cross the finish line. It feels so in grasp after all this time now that I'm very much looking forward to it. The event will be tough and may or may not go to plan but the really hard stuff is pretty much done now. Cutting out the booze till after the race, a few gentle sessions and as much time at the osteopath as possible.
Today I was inadvertently struck by some joie de vivre when running. A trot to the top of the long walk had me cursing the cold I seem to be battling, hating my back and worrying about various other twinges. Once I started running proper though I just decided to run for fun rather than the jog as planned. A fartlek style session with pushups and sit ups and various other such kinesthetic exercises ensued.
I really can imagine crossing that finish line. 200 meters out the adrenaline and surge from the crowd will kick in, all pain will dissipate and my form will dramatically improve (posing for finishing pics) 100m to go I'll realise that was quite far to try to sprint finish and focus on enjoying the moment and looking for family and friends. I had tears in my eyes on last half ironman as I was in so much pain with my back but I hope this time it will be tears of joy only. "Geoff Hurst, you are an Ironman!" On the tannoy, medal slung over me and I desperately want to hug wife and kids irrelevant of the smell. I wont mind it at all.
Picturing that, moments of prior triumph, knowing the amount of donations and support I've had and all that I've overcome to get to the start line this year will get me through any tough moments in the race. 'Keep going' was my mantra in Galway I think, I'll probably come up with something equally positive on this race.
Thanks to Iaim fornfixing my bike then doing the ice bucket challenge on it naked...
Saturday 23 August 2014
Everything is awesome
I feel ready. I want to get stuck in now and race. The impact on our home lives even with the limited amount I have been able to train has been considerable. 0500 alarms are crap for a civvie like me. I did a bike, swim, bike this morning with the swim being a good chunk over distance and found it fine. Nothing I do from now can considerably impact on my race if I don't go nuts.
Monday 18 August 2014
ladies man
I had contact with some females today. Yes gents, some ladieeees.
lady 1) Sat in her car with hazards on in middle of busy roundabout looking scared. Hurst made a dynamic risk assessment, found a safe place to pull over and returned, ready to use my thighs of steel to push the car into safety or render similar such assistance. As i strode towards her though, given space by another road user who saw my intention and gave way she looked at me. A look of panic crossed her contorted her face, and still looking at me she started the engine, put her foot down and roared off. I returned to my car and continued my journey comforting myself in the knowledge that i had achieved an unblocking of the highway. Definition of a highway? Any road to which the public has access I seem to recall. Maybe a policeperson can confirm that for me.
lady 2) as i left swimming lake (in uniform) a lady who had also finished swimming did a double take when looking at me and bashed her face on the door frame of her porche as she climbed in.
The common denominator is me being beautiful in these two anecdotes.
Also I have a headache now so night night.
lady 1) Sat in her car with hazards on in middle of busy roundabout looking scared. Hurst made a dynamic risk assessment, found a safe place to pull over and returned, ready to use my thighs of steel to push the car into safety or render similar such assistance. As i strode towards her though, given space by another road user who saw my intention and gave way she looked at me. A look of panic crossed her contorted her face, and still looking at me she started the engine, put her foot down and roared off. I returned to my car and continued my journey comforting myself in the knowledge that i had achieved an unblocking of the highway. Definition of a highway? Any road to which the public has access I seem to recall. Maybe a policeperson can confirm that for me.
lady 2) as i left swimming lake (in uniform) a lady who had also finished swimming did a double take when looking at me and bashed her face on the door frame of her porche as she climbed in.
The common denominator is me being beautiful in these two anecdotes.
Also I have a headache now so night night.
Saturday 16 August 2014
low end gear but some idea
Less than a month to go now.
It hasn't been the year of training I'd thought it would be but I know I have pushed myself. The biggest limiting factor (other than time) has been tiredness and my mind dwells on those opportunities for training that were wasted due to lethargy or sleeping through an alarm. On the other hand 0500 (and earlier) has been an hour to which I have become much better acquainted. I'm less fat though am still carrying too much, I snack too much in the office and booze, though cut, has not been cut out. I don't seem to have dropped in weight but my legs are as ever piling on the muscle. I seem to have a body shape that piles on the muscle mass if i do weights or hit the protein too much so have kept myself away from the gym. My run is still my weakest event and my swim has only been maintained, not improved. My fuelling strategy is still being developed, i have confidence in it though I need to get testing it more. The kit I have, including bike, wetsuit and trainers is mostly second hand or low end (other than bike hat!) but tried and tested is good enough for my budget. I could lose another stone and benefit much more than i could splashing out on flashy gear as much as i do get kit envy now and again.
Being honest with myself I am really going to struggle to get my original target of 12 hours. In fact I wont. A month out I should have an idea of my splits though. Assuming fair weather for all three, no mechanical issues or major injuries. In a lake I can do 4k comfortably in 1hr 10mins. Not sure what volume of people, tide and waves will do to that against adrenaline, drafting and salt water which I'm sure is more bouyant (maybe old wives tale??). On the bike 6.5hours is well in grasp for me without needing to exert myself. For the marathon I have no idea. Never run that far after cycling that far. It will hurt. 5mph is what I'll attempt to average. 5and a bit hours. Chuck in transitions and it will be tea and medals all round. All these times have been achieved over these distances other than marathon at a pace that I've found comfortable. Runs of around15miles have all been cruised at over 6mph without needing to resort to lots of gels or water etc.Training stops in September.
Can you believe that my daughter is 3 tomorrow?
It hasn't been the year of training I'd thought it would be but I know I have pushed myself. The biggest limiting factor (other than time) has been tiredness and my mind dwells on those opportunities for training that were wasted due to lethargy or sleeping through an alarm. On the other hand 0500 (and earlier) has been an hour to which I have become much better acquainted. I'm less fat though am still carrying too much, I snack too much in the office and booze, though cut, has not been cut out. I don't seem to have dropped in weight but my legs are as ever piling on the muscle. I seem to have a body shape that piles on the muscle mass if i do weights or hit the protein too much so have kept myself away from the gym. My run is still my weakest event and my swim has only been maintained, not improved. My fuelling strategy is still being developed, i have confidence in it though I need to get testing it more. The kit I have, including bike, wetsuit and trainers is mostly second hand or low end (other than bike hat!) but tried and tested is good enough for my budget. I could lose another stone and benefit much more than i could splashing out on flashy gear as much as i do get kit envy now and again.
Being honest with myself I am really going to struggle to get my original target of 12 hours. In fact I wont. A month out I should have an idea of my splits though. Assuming fair weather for all three, no mechanical issues or major injuries. In a lake I can do 4k comfortably in 1hr 10mins. Not sure what volume of people, tide and waves will do to that against adrenaline, drafting and salt water which I'm sure is more bouyant (maybe old wives tale??). On the bike 6.5hours is well in grasp for me without needing to exert myself. For the marathon I have no idea. Never run that far after cycling that far. It will hurt. 5mph is what I'll attempt to average. 5and a bit hours. Chuck in transitions and it will be tea and medals all round. All these times have been achieved over these distances other than marathon at a pace that I've found comfortable. Runs of around15miles have all been cruised at over 6mph without needing to resort to lots of gels or water etc.Training stops in September.
Can you believe that my daughter is 3 tomorrow?
Monday 4 August 2014
Sunday 3 August 2014
Over the Hills and Far Away
0400 my alarm went off (what does the 'o' stand for? Oh my god its early!) 0408 i was dragging my aching carcass downstairs and putting on coffee machine. After some digesting, faffing, minor bike alterations and other such routine actions. I headed out. I had intended to leave at 5 but I'm out of practice for that routine
It was about 0530 then that I hit the roads with no one else for company other than a lorry and some startled deer until i reached Newlands Corner. I made my way from there along the A25 to Dorking where I headed North to find Box Hill. Not having been there on a bike for some time and certainly not on Iaim's bike I wasn't sure how to approach it. I think in my mind I had blown it up significantly, the hype about it from bike races probably didn't help. Still significantly up though. First time up I cycled along with the first other cyclist I had seen and we had a very civilised conversation. Down the other side I began to get a feel for how Iaim's bike handles fast corners on imperfect roads. 4 more laps followed. By the Fifth I was a) slower b) much more confident downhill c) much more restricted by other road users d) a bit bored of it e) out of water and needing a wee. I solved those problems, finished my circuit to Dorking then cycled home the same way I had come. Into an increasing headwind I was sad to note but nothing disastrous and can't complain as its all good training. Just under 5.5 hours. 4500foot gained total elevation just over 90 miles ridden. Wasn't too blown by it though did realise i need to work on fueling strategy as my body told me to do one whenever I considered gels this morning. Squeezed 2 in as well as some energy bites n made for me but could do with much more. Lubrication options will ne looked into, OK today but don't want to get hit by that. There was something else I learnt and meant to ask Dan about but cant remember what it was now luckily I have a budding nutritionist and expert baker of a wife helping square me away for future rides.
It was about 0530 then that I hit the roads with no one else for company other than a lorry and some startled deer until i reached Newlands Corner. I made my way from there along the A25 to Dorking where I headed North to find Box Hill. Not having been there on a bike for some time and certainly not on Iaim's bike I wasn't sure how to approach it. I think in my mind I had blown it up significantly, the hype about it from bike races probably didn't help. Still significantly up though. First time up I cycled along with the first other cyclist I had seen and we had a very civilised conversation. Down the other side I began to get a feel for how Iaim's bike handles fast corners on imperfect roads. 4 more laps followed. By the Fifth I was a) slower b) much more confident downhill c) much more restricted by other road users d) a bit bored of it e) out of water and needing a wee. I solved those problems, finished my circuit to Dorking then cycled home the same way I had come. Into an increasing headwind I was sad to note but nothing disastrous and can't complain as its all good training. Just under 5.5 hours. 4500foot gained total elevation just over 90 miles ridden. Wasn't too blown by it though did realise i need to work on fueling strategy as my body told me to do one whenever I considered gels this morning. Squeezed 2 in as well as some energy bites n made for me but could do with much more. Lubrication options will ne looked into, OK today but don't want to get hit by that. There was something else I learnt and meant to ask Dan about but cant remember what it was now luckily I have a budding nutritionist and expert baker of a wife helping square me away for future rides.
Saturday 2 August 2014
Buoys, girls and trigger's broom
Change of plan this morning to accommodate some family time in my weekend. I went to Shepperton Swim with wife and offspring at a very liesurely time. My calves were a bit stiff from my run yesterday and shoulder gave a warning\un-nerving and twang when getting wetsuit on (must be a 30's thing). Feeling really tired too. I think 3 weeks on pain meds catching up. Once in the water though i felt fine other than some initial soreness from the chafed nipples. You want warts and all right? Well, the warts were fine today. Anyway. The loops at Shepperton are 750m as opposed to the 1k at Heron lake. I'm not sure which place i prefer. Probably Heron on balance but there is more space for toddlers to romp around at Shepperton and its not next to M25. The plan was to undertake 3k at a steady pace. Lap 1 was fine, i was fresh and seemed to be swimming with a few others around me to keep me on track and gently went round in 14 minutes. After a wave to family lap 2 & 3 happened. I put more effort in having warmed up but was disgusted to see that i had added a couple of minutes on to each. I recognised on lap 3 that i wasn't being very diligent at sighting the buoys to keep me straight. The result was me swimming much further than i needed to. Lap 4 I put more effort into sighting and less into beasting and completed my quickest lap of the day. At heron lake the buoys are massive, i know it well and the course follows other bouys and treelines more so I guess I've become a bit lazy. Lesson learnt
i got out and after a quick cold shower I went to the picnic table at which my family were perched opposite a couple of post swim girls
I was told to my and the girls' delight that Catherine had drawn a picture of a monster with a heart rate monitor. They were very impressed she was signed up to an iron kids event. They looked doubtfully at me.
After the fun of the lake we went to Iaim's where I had a chance to look over a dismantled Giant Defy. Quite a few pieces need replacing. Some such as the chain which i seem to have destroyed within a few months others such as cables which came with the bike and are now due to retire. Iaim presented me with a shopping list and I wonder how long it will be before I don't have any original parts left.
I feel a bit guilty comparing her to triggers broom actually, that bike has been amazingly robust.
i got out and after a quick cold shower I went to the picnic table at which my family were perched opposite a couple of post swim girls
I was told to my and the girls' delight that Catherine had drawn a picture of a monster with a heart rate monitor. They were very impressed she was signed up to an iron kids event. They looked doubtfully at me.
After the fun of the lake we went to Iaim's where I had a chance to look over a dismantled Giant Defy. Quite a few pieces need replacing. Some such as the chain which i seem to have destroyed within a few months others such as cables which came with the bike and are now due to retire. Iaim presented me with a shopping list and I wonder how long it will be before I don't have any original parts left.
I feel a bit guilty comparing her to triggers broom actually, that bike has been amazingly robust.
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