Tag Archives: trek speed concept

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 ūüôā

One of my pre race mantras was “through my race I learn”, so here I go‚Ķ 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 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

 

An interesting week, and RTTC national time trial

This arrived through the post on Monday. After driving back from Wimbleball on Sunday I had a cursory glance and left it on the table for a week

Just what I always wanted

Just what I always wanted

I had an easy week and did nothing until Thursday. I entered this Time Trial when I was tapering, and full of energy. At the time I wasn’t sure it was such a good idea, but I thought I’d give it a try. Time Trials are great for improving fitness! My start time was 2.46pm (not used to such a late start and only having to remember my bike… a revelation!) So I left home, got to Penblewin roundabout and realised I had left my Garmin at home charging :-0. I always seem to remember something I forgot on that roundabout! Anyway I arrived in plenty of time to drive the course, which was very well signed and marshalled in any case.

Start list

Start list

I signed on at the village hall and helped pin numbers on someone and vice versa. Everyone was very friendly and asked my name and introduced themselves. I had a chat with someone I knew and then went to the car park to get ready, where I chatted with another woman about saddles and chafing, as you do! I was trying something different and set my garmin to beep when I went under a certain wattage, (normally I set it to beep when its above) In retrospect I should have set it 10Watts lower! I went off feeling good, and was overtaken within the first 5 miles. There were people dotted along the course clapping, which was nice. The dual carriageway seemed to go on for a long time (this is the first 50 mile TT I have done) It was a relief to turn off onto the old road, and I knew it was not far to the turn around point. At the turn around point it all changed, the wind was against us and I started to struggle to hold my power, then the dual carriageway just seemed to go on for ever. I was overtaken by several people (stopped counting). I got to the lap point and almost dropped out, but thought I’ll just try and finish, forget about the power. I turned my beeping pest of a Garmin off, and got my head down. I got to the point of no return and was now starting to get uncomfortable in my aero position, had to stretch out a couple of times and was really struggling, it was like the road to hell. I kept wondering why I was riding up a dual carriageway in pain, when I could be at home relaxing! (maybe not, its amazing what you’ll do to get away from the kids for a bit!) I dragged myself to the finish and then to add insult to injury I had to cycle back to the start, which also seemed to take a lot longer on the way back! Many people had parked in a closer lay-by. This was the most mentally challenging race I have done, and I am amazed at the women who do this regularly, well done everyone! Much harder than my race last weekend.

Full results are here, amazing times!

Couldn't take it!

Couldn’t take it!

Finish times, not quite last!

Finish times, not quite last!

I had to get back home to my understanding husband, so didn’t stay for the prize giving, it looked like there was some good cake though! I did an average of 20.4mph so I was quite pleased that I got over 20, I was aiming for that. Drove home and had to stop the car in a lay-by near Resolven as I thought I was going to throw up (didn’t thankfully) Got home and dumped everything in the doorway, could not even be bothered to open the garage.

Left in the doorway

Left in the doorway

And the next day this awaited me!!!

Tidy up time!

Tidy up time!

So would I do it again? Who knows! Never say never ūüôā Some great photo’s here. and another report.¬†At least I got a good photo though!!

IMG_0584raw

Lead up to Wimbleball and race report

A hectic week last week, with all my preparation going into the race on Sunday. My mum drove me down to Dunster on Thursday, where we had booked a holiday cottage for the weekend, and Patrick and the boys came down on Friday after school. We arrived at about 4pm and had a walk round the village. The sun was shining at this point, but it was very windy!

This slideshow requires JavaScript.

We had some dinner after the walk and then had an early night. The village of Dunster is really pretty and has an amazing play park for the kids, but….it also has a lovely church which does a LOT of bell ringing!! As we soon found out…

carillon (400 x 400)

The Carillon goes on for about 5 minutes and the church was opposite the house we were staying in. If you click on the picture above it takes you to a youtube recording. The bell also chimes on the hour and every 15 minutes!! So my restful few days were not quite so restful, as I kept being woken up by chiming! Read the race report here

1 week and tapering please donate

With a week to go I have spent the week tapering. The trouble with tapering is that I have had more time to think and worry that;

1 I’ve set my goal too high

2 I should have tried harder in my training

3 I’m losing all my fitness

So, to distract me

1 I have been obsessively putting numbers in to tri calculator.

(As I have never done a race of this distance before I have no idea how I will cope, and I know its hilly so will have to watch my power output A LOT, I think going for a top 10 position in my age group is a little over ambitious, but….we’ll see. It depends on the day. I also realised that I have been reducing my goal time. At the start of the year it was 6h30, then I changed it to 6h15 and I have put on my homepage 6h10!!)

2 Pimping my bike so that at least I feel like a pro ūüėČ

3 Gardening in the sun

I’d also like to remind everyone who has been reading my blog that I am dedicating this race to Sulien Luckman, who died tragically earlier this year.

A trust has been set up to commemorate his life, and is going to;

  • support young people who may need a little help to realise their full potential in life.
  • fund outdoor activities for boys.
  • give grants to support or develop local services to encourage boys to develop their nurturing side.
  • fund local services for families who have experienced child loss.

Please donate here, and if you have donated please fill out the contact form, on here as I’d like to say thanks. So until next time, I say goodye x wish me luck!!

The Slateman, and rushing around panicking.

Things I learnt this week,

1. Rushing around trying to solve problems often gets you back where you started.

2. I need to drink and eat more on the bike.

3.¬†Tapering works, racing when tired doesn’t.

I have just finished my hardest block of training, and entered The Slateman as a practise race, ¬†before Wimbleball. Last week I was pretty tired, I think the weekend away and some harder training had taken its toll. I started panicking on Tuesday, as my bike had been making a creaking sound, so I tried to get it sorted. To cut a long story short this involved me driving back and forth to Penally swapping wheels, and finding out that it wasn’t the wheel at all and ending up with the wheel that I started off with. I took the bike out on a training ride on Thursday and no creaking ūüôā

Before the rain and thunder started

Before the rain and thunder started

We drove up to Llanberis on Friday after school, and arrived at 9pm, got the tent up and had a drink with some friends. I had about 4 hours sleep after going to bed late and having freezing cold feet, then the boys waking up at 5 in the morning! We spent a lovely day going round Caernarfon castle until the wind picked up and it got cold, so back to the tent and then out for food. The race was the next day so we had a bit of an early night, and woke up to much better weather. The race was amazing, much harder than I thought, the run was a killer, you can read the full race report here

One more to collect!

One more to collect!