Triathlon 2013 race season

Dean Kirkham – Triathlon Race Season 2013


Dean Kirkham Age Group Triathlete/Ironman, Racing for Planet x & Real Fitness Race Team – Supported by Real Fitness, Planet X, Skechers Performance Running Shoes, PandA Wetsuits and Open Water Specialists and nuun

With my Triathlon Race Season over I thought I’d post my 2013 results.



Review of my season 2013


Beaver – British Middle Distance Championships – 4th age group, 12th overall

 This race attracted the some of the best in the country with the overall winner Scott Neyedli (UK AND WALES Ironman Winner!) So I was very pleased with my placing and some fast spilts..

swim 36mins bike 2hr 16mins and Run 1hr 22mins..

A great race with a tough climb on a 3 lap bike course, follwed by an uphill & downhill 1/2 marathon run!



Clumber Classic Duathlon  National championships – Age Group winner!, 8th overall

After last years 3rd Place  I wanted to get on the podium again! 8th was a strong finish with a few pro’s in the field and my time was quicker than last year

Splits – 34min 10k run, 1hr 1min 40k bike, 18min 5k run, Finish 1hr 54mins

Pleased to win my category in a strong field!


Outlaw Full Ironman – 6th overall!

Pre race warm up! over 30 degrees on race day – the hottest day of the year.. The plan was go steady on the swim, hit the bike and then run smart! Swim went ok, the bike was flat and rolling with only one real climb on the course, I posted a 5hr 6min split.. one of the fastest (if you don’t count Kev Dawson – awesome ride by him!) The the Run…. Total carnage, over 30degrees no breeze no clouds…. usually I’m good with the heat but I was feeling it and the last 10k were a blur! glad to finish in one piece and respect to everyone who finished! 

Splits – swim 1hr 8mins, bike 5hr 6mins, run 3hr 31mins – Finish 9hr 50mins

Running for the Camera! moved upto 6th Male individual


Ultimate Tri Half Ironman – 2nd overall, AG Winner

 I was using this race as a warm up for Ironman Wales

I came out the water in 19th, moved upto 4th on the bike and Run into 1st on the RUN!.. But then I took a wrong turn on the run and lost 2 to 3mins, still finish 2nd and only seconds behind the winner!

Splits – swim 29mins, bike 2hr 24mins, run 1hr 26mins – Finish 4hr 23mins

Best prize package of the year.. Food, Shades, and a Trophy


Brigg Sprint ! 3rd overall, AG Winner

Thought I’d give a sprint race a go…. as they say ‘To be a fast Ironman you need to be a Fast Triathlete’.. a packed field of over 150 in this race with some super young fast guns! (well done Josh on the win 18yrs old!)

Splits – swim 7mins, bike 29mins, run 18mins – Finish 56mins 46secs

Ironman distance to Sprint distance….


Althorp Duathlon, European Champs Qualifier! – 2nd Overall, AG winner

Its all legs!! no swim.. Duathlons hurt, 10k run followed by 40k bike finshed with a 5k run!

The run course was hilly and more cross country and trails, only a small section on road.. So Trail shoes it was ‘Skechers Trail Go Bionic’. The 10k was 2 5k laps as usual it was a chaotic start but at the beginning of lap 2 it was just me and another guy in the lead, we ran in T1 transition seconds apart but my super quick transition took me out on the bike first.

The bike leg started uphill only 200metres or so, but then undulating and windy.. the roads were wet with lots of pot holes after the first climb I threw in some nutrtion High5 Iso Gel and then some High5 EnergySource X’treme(caffine!) Gotta have caffeine on these races!

With in 5k I’d been overtaken by the guy who I ran in with (after a long season of Ironman and Half Ironman races I knew my top end speed wasn’t quiet there so I kept to the same intencity and pace)

 I knew if I continued to fuel I’d maintain my speed and keep him in sight there’d be a good chance I’d catch him again on the run!

The last 5k of the bike I could feel myself slowing but I was still in 2nd!

Back to Transition still in 2nd but not feeling great…. Bike racked Skecher Trail shoes on and downed another High5 iso gel – This next 5k run was gonna hurt!

Thankfully my energy kicked in again and the choice of some light weight trail shoes on a tough course kept me going and I Finish 2nd.. Not bad for an Ironman distance racer!

Splits – run 10k  37mins, bike 40k 1hr 7mins, run 5k 19mins – Finish 2hr 5mins 


 Target for 2014

I’ll be entering a variety of Duathlon, Triathlons, and Full/Half Ironman races.. targeting:-

– Win at Clumber Classic

– Qualify for Kona World Ironman Championships at Ironman UK

I’ll be working hard on my swim during the winter to me the edge in the long distance races!!


Previous years – placings

2008 – 2012

Challenge Henley 2012 – 21st overall 1hr 8min Swim, 5hr 29min Bike, 3hr 10min Run, Finish 9hr 52min 

Challenge Henley 2011 – 54th overall 1hr 9min Swim, 5hr 40min Bike, 3hr 52min Run, Finish 10hr 50mins

Ironman uk 2012 – swim 1hr 7mins, bike 5hr 40mins run 3hr 36mins- Finish 10hr 30mins

Beaver middle distance 2011 –  Splits – swim 34mins, bike 2hr 10mins, run 1hr 26mins – Finish 4hr 14mins

Clumber classic Duathlon 2012, 36min 10k run, 1hr 1min 40k bike, 19min 5k run, Finish 1hr 58mins 3rd overall

Steelman 1/2 Ironman 2011, 4th overallSplitsswim 33mins, bike 2hr 29mins, Run 1hr 17mins – Finish 4hr 21mins


Humber Triathlon 2011 3rd overall

Winner Scunthorpe Duathlon Race league 2009, 2010


GB age group Qualifier at World Championships and European Championships (Triathlon and Duathlon)

World Triathlon Champs – Hamburg 2008

World Triathlon Champs -Vancouver 2009

European Champs – Holten Holland 2009

European Champs – Althlone Ireland 2010

Duathlon World Champs – Scotland 2010



Metabolic Rate

How to Increase Metabolic Rate

Low Metabolism
Metabolism can be linked to genetics, but it has more to do with how active you are, and the amount of muscle tissue we have compared with fat.
Our muscles actively burn off the calories that we consume. They require more energy to work effectively. If you are living an inactive lifestyle, your muscles break down and they don’t burn the calories as they should.
Therefore, if our muscles are not breaking down the calories we consume, they get converted to fat cells.

When we are inactive, our metabolism decreases, and as a result less
calories are burned for energy and more are stored as fat.
A more active person slows the decline of their muscles mass and may even increase the overall muscle mass, depending on activity, and then their metabolism is higher. This makes it easier for a person to lose weight.

How do you increase your metabolism?
1. Exercise that helps build muscle also helps increase metabolism. Any
exercise will help (move that body MORE!).
2. Eat smaller meals more frequently (400 calories). If you have a small,
healthy snack in between meals you can actually jumpstart your
3. Don’t starve yourself when trying to lose weight. If your body has
nothing to metabolize, it will slow down completely. Then when you go to eat, your body will have a very difficult time breaking down food without it turning straight into fat.
4. One of the best low-impact exercises to do is walking. Try walking for 30 minutes three to five times a week (you could break down the 30
minutes into three 10 minute bouts ideally 20 minutes or so before a meal).This will increase your metabolism considerably.
5. Make sure you eat breakfast. If you don’t start your day getting your
metabolism going, you could have a hard time doing it when you eat a big lunch or big dinner.

Strength Training = Lean Muscle and Low Body Fat

Strength Training = Lean Muscle and Low Body Fat

Generally people develop a lower lean mass (muscle) and a higher fat mass after the age of 30.

Strength training (I’m not talking growing big muscles, simply activating
existing muscles so they are in a state of tone more often) can keep this process at bay along with a good healthy diet.

Why do we lose muscle and gain fat?

Energy metabolism (estimated calories burnt every day to power your body) drops by about 2% for each decade after the age of 30, so it gets progressively harder to maintain a desired weight.

To maintain what you’ve got you would need to increase energy expenditure (exercise) by 2% or decrease energy intake by 2% EVERY 10 YEARS.
I hear you saying “2%, that’s not much”, yes it’s a small amount but it
could make a major difference in your body composition (spilt between fat – muscle).
Check this out – we consume about 2500 calories per day. If you need 2% less this = 50 calories per day, over 365 days this represents an 18,250 calorie reduction. Since 3500 calories represents a one-pound weight gain, over the course of a year this 50 calorie excess could develop into a FIVE pound weight gain. Over five years this would be a weight gain of 50 pounds!!
Sorry this is not supposed to make you feel depressed or think of ways to cut out 50 calories every day, my angle is to get you focused on exercise to keep the Metabolic Rate boosted.
The standard exercise for reducing body fat is “aerobic activity”, this is any form of continuous exercise performed at a low to medium intensity
(walking, running, cycling, swimming and all those CV machines in the
gym), but that will not increase lean mass.

On the other hand strength/resistance training will increase lean mass and burn body fat.
Now I’m not talking about using those standard weight-training machines in the gym that all the guys use to pump up their chest, you need to perform Total Body Workouts.
For best results, you need to perform three total body resistance training workout per week with at least one day of rest between sessions. By working every muscle in your body each and every workout you will provide the optimal stimulus for both fat loss AND muscle growth. Not only do you maximise the number of calories burned during your workout, but you also maximise the number of calories your body expends recovering from your workout. These short-term increases in metabolism last anywhere from 24 to 48 hours after your workout. In addition, by gaining muscle, you will promote long-term increases in metabolism as it requires significantly more energy for your body to maintain new, hard-earned muscle mass. This is how you build a faster metabolic rate and become a fat-burning machine 24-7-365.
And hey, we run three Boot Camps every week with tons of total body
exercises so there is no excuse, and you definitely will not build scary big muscles!