Some great racing at the weekend and excellent results.. The hard work is paying off?!
Its essential to Recover and learn from each race.. here’s a few tips that might help you.
1. Refuel and stretch, – Refuel with quality nutrition, its always tempting to down a few beers and scoff a burger, but plan ahead, the first few hour are essential, have a protein/recovery drink ready (a 50/50 mix of simple sugar carbs and protein is good) re-store the carbs in your body and supply some protein to aid the healing process in the muscle fibres, if there’s the offer of a free 10min leg massage then take it!. a couple of beers is fine but too much will wreck the recovery!
2. Review, – take time to look at your splits and compare to your predictions, make notes of what went well (and why) what can be improved on (how will you do that!), Did the race highlight some real weakness’s that need addressing so you don’t make the same mistakes again, if you’re self-coached or have a coach your own analysis of the race is very important to progress your training.
3. Plan, – Make sure you plan for the next race, this will give your training more purpose and supply the motivation you need to get in the pool and work harder.
4. Kit, – Is it time upgrade your kit? add tri-bars to get more aero, invest in some recover compression kit,.. Don’t forget to clean your bike, wash out your wetsuit and air your trainers!
Training hard and consistently will bring rewards and success, it won’t happen over night, you’ve gotta keep reminding yourself why you started!
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
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
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
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!