Tag Archives: triathlon

Yoga, surfing and sun

Sri Lanka

160ft sitting buddha

160ft sitting buddha

I have been back home for just over a week now from a holiday in Sri Lanka, which we booked for a late 60th birthday present for my mum. I left Patrick with the boys and jetted off to sunny Hikkaduwa for 2 weeks of yoga, a bit of surfing and some sightseeing.

Hikkaduwa is a beach resort with lots of surf schools, I was looking forward to surfing in the warm water in board shorts and a rash vest! Arriving on a holiday like that is always a bit strange, wondering what we could possibly do all day, and because it was such a long way away I wanted to see a bit of the country too. The travelling was pretty tiring, I think I’m still recovering from flights, jet lag etc.

Hikkaduwa beach

Hikkaduwa beach

We soon settled in to a rhythm, yoga was in the morning from 7:30 till 9:30, starting with 10-25 minutes meditation, then breakfast took us until about 10:30. We then wandered down to the beach and went in the sea for a surf/swim, some days we walked, and did a bit of shopping, and most days we went to the supermarket to find exciting foods!

A bit of body boarding in small waves.

A bit of body boarding in small waves.

 

We managed to see a great market, and on the last day we got the train to Kandy to see The Temple of the Tooth, an amazing buddhist temple.

So I have come back with a few yoga sequences up my sleeve, a massive amount of rest and recovery, some food inspiration, and inspiring quotes. I also made a resolve to meditate at least once a week, I have managed 2 days this week, which has been positive! And doing something totally unrelated to Triathlon for 2 weeks was a great mental break.

Screen Shot 2014-12-13 at 17.15.55

 

Turning into a film maker

Trip to Resolven

I have been busy at the computer again this week, after an epic ride with 4 of the Pembrokeshire Velos  to receive my plaque for winning the 100 mile time trial. I met them at Kilgetty at 6:30am and rode 71 miles up to Resolven. I managed to hold on to their wheels for most of the way, but during the last hour I kept getting dropped! Considering I hadn’t been out for longer than an hour and a half since Ironman on the bike, I was pretty pleased. They had cycled from Pembroke Dock and ridden 83 miles in total. I was a bit annoyed that my garmin wouldn’t download to Strava afterwards as I’m sure I would have had a few QOM’s!!

The full trip, I was there too honest!

Strength and Conditioning

I have been putting together some videos for my coached athletes, which has taken up quite a bit of my time, I am aiming to show exercises that can be done easily at home without equipment. Hopefully they will find them useful!

Planning for next season

Little by little.

I’m starting to get itchy feet and have started to plan for next season. However I’m still very busy allowing myself to get unfit! But have managed to get my plan for next year down on paper. Colour coded of course! I have entered The Titan, middle distance triathlon, and I am planning on entering The Wales Triathlon. I have also entered The Wiggle Dragon ride media fondo,  which is the weekend before The Titan, maybe not great planning, but got a little bit carried away with the wiggle fever on Facebook. At least its all local stuff, so not too much travelling involved.

The year ahead

The year ahead

A bit of social riding

I thought it was time I went out with the dynamos again, but had to be home by 10.20, as Devon had rugby. I left at 8.30am so I could get a bit of an extra ride in before meeting at the Bloomfield at 9am. Unfortunately I forgot to start my garmin when I started out with the club, had a good chat with Kim before I had to head back home, and thought I would give a good blast up Coxhill to try and beat my time up there on Strava, how frustrating when I got home and realised that I had forgotten to start my garmin!

Screen Shot 2014-10-26 at 19.32.03

 

 

 

Kicking back, and relaxing

Transition and the off season

Screen Shot 2014-10-15 at 20.58.22

No data has been entered for 5 weeks!

Since ironman Wales I have been pretty busy, and I had a cold for about 2 weeks. Its taken a while but I have relaxed into the minimal activity that I have been doing! I have started planning next season, I’m feeling pretty relaxed about next year though. Meanwhile here are some of the things that I have been up to and enjoying again in the last 5 weeks;

Going to a wedding

I had a cold unfortunately but enjoyed eating, drinking and camping in the New Forest, beautiful…

Surfing

Or attempting to, not ideal conditions the times I’ve been out, but have had fun splashing about in the sea.

1375649_642790949093833_960344058_n

Windy and cold in my ancient wetsuit!

Cycling with my husband

My husband has bought a road bike, so I have been showing him a few routes.

Cooking, cooking, and more cooking

Lots of baking, and experimenting has been going on in my kitchen.

Mushroom hunting

My oldest boy has developed an obsession with identifying mushrooms, which has meant lots of foraging in the woods.

 

P1060070

Not edible, but interesting.

The big smoke

As a surprise for my husbands “special” birthday I took him to London. We had a great time wandering around Brick Lane, eating and drinking, and made a special visit to Nopi, which was fantastic, I even saw Ottolenghi at the bar and got a bit star struck. I wanted to go and say hi but by the time I had decided to go over he was leaving, (let that be a lesson!) We spent the next evening watching 3 back to back surf films at The London Surf Film Festival which was a real treat for us.

A bit more bike maintenance

I have been meaning to get my mountain bike gear cables changed, so I did that and then went out on my road bike. The gear cable snapped for the rear derailed, and I had to cycle home in a very hard gear, ouch (luckily it happened at the end of the ride). I investigated and have bought a new derailler, and shifters 🙁 It is now in quarantine in the garage! I am suddenly desperate to get out on my bike, so I had to go off road this week, which is no bad thing!

My lovely bike, needing repair

My lovely bike, needing repair

 Launching my website

I have spent far too much time in front of a computer setting up my website, but I think its looking good, here is a link, and take the time to like my Facebook page if you haven’t already 🙂

 

 

 

Home

I am a mother of 2 boys. with a passion for exercise, the outdoors, food, and nutrition.

I provide coaching services to help you achieve your goals.

I aim to work with you as an individual, and find out your unique training needs.

I have a proven track record of self coaching with success at all distances of Triathlon.

I started Triathlon as a way of getting back into fitness after my first son was born, I have gone on to compete in all distances of triathlon, with success in self coaching.

I believe that through my varied experience (outdoor instructor, teacher, and cycling coach) I have the tools to help people to achieve their goals.

My ethos

  • To empower you to make positive improvements in your life.
  • To demonstrate and teach best practice.
  • To keep up to date with developments and apply these to your training.
  • To be flexible in my approach.
  • To find out about what works for you as an individual.

P1010556

To see what I can offer you please click here.

Letting the dust settle

A week of relaxing and contemplating

Ironman Wales 2014

(To skip straight to my Ironman Wales race report click here)

It has been a week since I completed Ironman Wales, and I have spent the week doing gentle walking, and a couple of swims. I haven’t really considered next year yet, but I have learned a few lessons from the race. The race itself was a fabulous day, the weather was perfect, the support on the course was incredible, and I would love to experience it again.

Ironman Wales 2014

Sams amazing banner, thanks 🙂

One of my pre race mantras was “through my race I learn”, so here I go… Overall I was really pleased with my result. The swim was hard work, I knew I would be slower than hoped but I still came out in an OK time. I pushed myself on the bike, and stayed in the right power zones.

Ironman Wales 2014

What the book says!

 

Ironman Wales 2014

What my power looked like.

I still think my Variability index was a bit high, there were a few instances when I went way over threshold, but it was so hard to keep a lid on it when everyone was cheering and you are going uphill, however my V.I. was 1.08 compared to 1.11 at Wimbleball last year so I’m pleased with that. My intensity factor on the bike was .73, and it should be between .70 and .76 so that was spot on.

Ironman Wales 2014

Power graph, power dropped off towards the end, but not too much!

The run was OK, I had wanted to run about an 8:30 min mile, and thought I may be able to go quicker. You can see that I sustained it for the first 2 laps then didn’t manage to keep up the pace, my heart rate dropped, and I was just trying to keep going.

Ironman Wales 2014

Pace and heart rate dropping

Ironman Wales 2014

Pace dropping from halfway

 

When I finished I wandered around for a bit before realising that all I wanted to do was lie down.

Feeling rough

Feeling rough

I ended up in the medical tent and had 2 drips. Looking back now I started to get a headache on  the second lap of the bike from Carew to Cross Hands. I thought it must have been because I was tired, as I was still drinking and peeing. (I peed 4-5 times on the bike) I had calculated the liquids that I needed and I had enough water (7 bottles). I used electrolyte tablets in my water, but after a bit of research I may have lost too much salt. Next time I will pay attention to any headaches! And carry salt tablets.

Saying all that I still had a brilliant day and was within my goal time, I did my best, and next time…..well I will learn from my experience!

Ironman Wales 2014

My plan

 

 

A week to go.

Last minute anxieties

A few weeks before a race I start thinking “If I had……. it would make my life better” Cue ordering unnecessary stuff. I have so far accumulated energy drink, gels, tyres, and new gloves. The energy drink I won’t use as I haven’t used it in training, the gels I will use, as I have had them before (but I accidentally ordered 3 lots!) and the gloves are not as nice as my old ones. However I did need new tyres.

Moral of the story, “new things will not make me faster”, (repeat, repeat, repeat)

Crazy cooking woman

I also get obsessed with cooking, and have started making yummy things to take on the bike, which I have blogged about here. I did just read in Tri220 that Chrissie only has energy gels, drink, and some dark chocolate on the bike and can’t understand how anyone can eat sandwiches etc on rides, as she is working too hard. “Must try harder on the bike”, (repeat, repeat, repeat) Anyway I made the most of the fantastic weather and sat out on the lawn to calculate my intake of food for the bike leg, and have now planned out what I am taking.

Like summer again!

Like summer again!

Time to take stock

So its time now to reflect on what I have done up to this point and hope that I have a good day next week. I feel ready, but also still wondering if I have planned my peak and taper right, (need to get rid of a few gremlins here!), We will see on race day. I will give it my best.

Screen Shot 2014-09-05 at 14.51.31

 

 

 

 

A long week and feeling it

Getting to the taper

There comes a point in your training when there is nothing more you can do to increase your fitness and you need to accept that you have done all that you can. Whatever happens on the day will happen, I got back off a long ride feeling pretty negative as my power and speed were low, but thinking about it rationally I had done a 10km (running) Time Trial the night before, and had been building for a while, only having a short recovery after the 100 mile TT, so not surprising really! There is a great post about tapering here which I found helpful and inspiring.

I have been looking at last years taper for Wimbleball and comparing it to my training this year, I had some feedback that my taper may have been a bit drastic, this was because I was ill after a race and then started tapering after I had recovered. This years will not be so drastic and I’ll be nice and ready to race!

This years Performance management chart

This years Performance management chart

Last years Performance management chart. a sharp drop after Slateman

Last years Performance management chart. a sharp drop after Slateman

Time trials and tribulations (garmin data is here, full results here)

I went along to the 10km Time trial organised by Pembrokeshire Triathlon club on Tuesday evening, hoping to better my time from 6 years ago!! I can’t believe how long ago that was. My time in 2008 was 43.23. When I arrived Ian, the timekeeper, decided that I would be fastest and put me last. I was not so sure, but went along with it anyway! Ellie (the only other woman) went off 1 minute ahead of me and I tried to keep her in sight. It soon became apparent that she was flying, as I counted the time from her passing a lamppost, she was already more than a minute ahead within the first few miles. , it was a lovely evening, and nice to have a chat. I got a time of 41.14, so 2 minutes faster than last time. I should be happy with that, but maybe have been feeling a bit negative this week.

The long ride

I decided to ride the whole Ironman course the day after, and was pretty dissapointed in my speed. I may have been tired, and also lacking motivation doing the route on my own. I’m not sure that I really wanted to do it, because I knew that if I was slow it would make me depressed, but Patrick suggested it and I thought the pro’s would outweigh the con’s. Anyway I borrowed his go pro which was quite fun, although I have now spent hours editing the ******* thing.

A bit of geekiness

After I had recovered from the ride, digested my stats, done some more research, and generally got slightly obsessive about numbers, I spotted that my Intensity factor for the ride was based on my old FTP, so with a few calculations I realised that I will be able to go faster on race day, (of course some other factors will come into play too) but if the maths is right then I’m happy !!

Calculating power

Calculating power

 

Bertha and 100 mile TT

 Welsh 100 mile Time Trial Championship 2014

Last year I rode the 50 mile national Time Trial Championship in Abergavenny, and at the end I swore I would never, ever do it again. About 6 months later, and after signing up for Ironman Wales I decided that it would be a good idea to do another long Time Trial as part of my training in the lead up to Ironman. Unfortunately (or fortunately depending on how you look at it) the only long TT that I could do was the 100. I entered online, thinking I don’t actually have to do it. Aber01 My mum agreed to support me, and we drove up the night before, after checking the weather we decided not to camp. I booked the Premier Inn in Pontypool. My mum was still optimistic about the weather, thinking that it would rain overnight and then be clear for the morning. I was not so optimistic after checking my phone. At least it didn’t look windy!

Rain, and more rain

Rain, and more rain

At 5:30am the alarm went off, and I had a cup of tea, dressed and applied liberal amounts of Sudocrem and Hoo Ha glide to my posterior, (thanks girls for the tips!) Unfortuatley I forgot that I then had to sit in the car. The sudocrem had already seeped through, so I sat on my coat to protect my mums upholstery, ( must remember next time to apply cream at last minute!)

a magical combination

a magical combination

As we drove somberly towards the start in the torrential rain I had mixed feelings, I was really looking forward to doing the TT as I have never ridden 100miles before, but the weather was horrendous, and I could tell my mum was a bit worried, as she asked whether I would be riding along the dual carriageway, and if there would be cars on it. I was also worried that they would cancel, because as we got nearer to HQ there was not the usual hubbub of riders warming up and riding to the start.

We arrived at 6:30, (the first rider was off at 7:09am) I joined the huddle of freaks, sheltering outside HQ who had decided that come rain or shine they were riding 100 miles today. The organiser had not arrived yet so there was some speculation as to whether it was cancelled.  Suddenly the doors were opened and signing on sheets signed. I committed my signature to paper and organised myself, giving my 2 bottles to my mum and explaining where and when to wait. I went out to the car and slung my bag over my shoulder and felt a sharp pain across my back. Now my mind really started playing up, and as I rode to the start my power meter started dropping out, and I could hear a clicking on my front derailler. I was starting to wonder if the gods were trying to tell me something, but I moved my garmin to my handlebars, and realised that the clicking was only the cable knocking against the crank arm, and my back was fine in the TT position.

The ride

I set off behind Tanis Hand (ex Tenby Aces, and the only other woman to ride) The route is 3 laps of the dual carriageway up to Monmouth and back to Abergavenny. At the first turnaround I saw Tanis and she looked a way ahead of me so I just stuck to my plan. When I got out on the second lap I did a quick bit of maths and realised that I was going to be at the lay-by that I told my mum to wait at about 15 minutes before I told her to get there. Happily I spotted her car as I approached ( she likes to be early thankfully) and I stopped to fill up my aero bottle and grab the other bottle from her. I said I was feeling good and got on my way. The photographer was at the next lay-by as globules of snot, spit, and rain dribbled down my chin. I couldn’t really muster a smile!

SIS_6298

Next I saw Jill Coleman who cheered me on, I was averaging 20.8mph so was feeling amazing as I was aiming for 19-20mph. I sang a lovely rendition of Chesney Hawkes I am the one and only (where did that come from?!!) as I was overtaken by one of many men, and I had one of several manic laughing fits as I realised that, yes, I really was doing this, and doing a good time. I had done 50 miles in 2h20 which was faster than I did the 50 mile TT in last year. The rest of the second and third lap was a blur of feeling sorry for lonely, and sodden supporters holding out drinks bottles, marshals waving frantically and pointing, and looking forward to the tunnel near Monmouth for a couple of minutes shelter.

SIS_6119

On the second and third lap I started to pass a few people, including Tanis, and Jill told me that I was on the team now, as Paul had to pull out. About 20 miles from the end I started to watch my power dropping, and had to talk to myself a few times to keep focussed, the last few miles seemed the longest ever. I shouted my number out to the clapping timekeepers and with comedic timing the rain stopped and the sun started to come out.

P1050879

When I got back to HQ my mum told me that there was only 1 other woman who completed the race, so I jokingly said “I may be Welsh Champion then”, to which she replied “you are!” This seemed pretty funny to me and I got inside where Jill, Paul, Dan and Rob told me that we’d won the team prize too. 3 cups of tea later I had warmed up and was presented with my Championship cap, and we had a team photo.

The winning team

The winning team

Race Analysis

A word from the organiser

A word from the organiser

Garmin data here, full results here, more photo’s of bedraggled competitors here

If you are not interested in data look away now 😉

Out of 71 riders 26 started 7 DNF, and 39 DNS

My aim was to keep above 150 watts, and below 180, I had set some alerts on the garmin, but couldn’t really hear them. I also had an auto lap set for 25 miles, but again didn’t hear the first lap. My power did go down at the end, but in comparison to last years 50 mile TT it was not so extreme, so I was happy with my pacing. I could probably have held back more in the beginning, as my average power for each lap shows.

Screen Shot 2014-08-12 at 11.56.03

Below is a comparison between last years 50 and this years 100, you can see how I started way too hard in the 50, and suffered about halfway through! This year I had also prepared myself psychologically and knew what to expect.

Screen Shot 2014-08-10 at 20.21.57

100 mile TT 2014

 

Couldn't take it!

Couldn’t take it!

So overall, I was amazed with my result, I rode about 15-30 minutes quicker than I thought I would, so with some great performances under my belt I feel ready for Ironman Wales!

Screen Shot 2014-08-12 at 10.41.11

Spain, the good, the bad and the ugly.

Asturias 2014

We have been to Asturias 3 times on holiday now, the area is lovely, and part of my reasoning to go back this year was that I knew a lot of routes that I could run or cycle without having to navigate too much. So it was less stressful for me in the run up to Ironman.

The area around us, Picos de europa

The area around us, Picos de europa

With limited time I have condensed the holiday into the good, the bad, and the ugly! (Its mostly good)

The good

  • Watching a fixie criterium at Gijon, (I was actually entered for this but then realised it was fixie only and didn’t have a bike, (didn’t stop me having a mad dash to find one, even though I have never ridden a track bike before! Maybe next year ;-))Patrick has done all the hard work with pictures here and a short video here 

 

  • A nice top end endurance ride around Cabrales getting a few QOM’s
My longest ride

My longest ride

  • Swimming in the sea, feeling more confident about donning my wetsuit and dodging beach goers to swim

 

Swim before watching the criterium

  • Great food, lots of sea creatures
crustaceans

crustaceans

 

 

 

 

 

 

 

 

  • Devons birthday, I managed to order a cake in my limited Spanish, and he requested “hiking in the mountains” as his birthday treat.
  • Too many more good things to mention, and I came back to do my best ever hill session, averaging an extra 4-5 Watts per interval, and on longer intervals too! A change is definitely as good as a rest!

P1050877

The Bad

  • Some dodgy fabes con almejas (clams and beans) at a sideria in Ribadasella, which had me up all night with stomach cramps, wondering if it would hinder my training :-/

The ugly

  • Our plumbing in the holiday let. After a day or 2 every time we flushed the toilet the contents came up in the bath. This coincided with the above (eurgh) it may have been Devon shoving half a toilet roll down there on the 2nd day, but I didn’t mention that. Luckily a man with a mop turned up after I reported it, and fixed the problem 🙂

Next up

100 mile Welsh championships on Sunday with wind and rain forecast, good to be home!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1 2 3 4 5