End of the season reflections

I can't quite believe that Hawaii Ironman was 4 weeks ago. After the race we had almost a week to relax and explore. In 2008 we headed straight to Oahu and felt like we didn't see much of the rest of the island. So this time we stayed on the Big Island till Friday. Enjoying the warm weather, famous Lava Java breakfasts and Cinnamon rolls, trying our hand at stand up paddle boarding and lazing around.

On the way home we had a 8 hour stop over in San Fransisco, and headed downtown on the first train of the day, then caught the first tram of the day as the city was waking and the sun rising, down to the waterfront, for a warming up coffee (going from high 20's to very low teens was a shocker! - not shorts and flip flops that's for sure) and stroll along the front.

Back home jet lag hit big time. My brain did not return to my body until midweek and i had a stinking cold, so the week was pretty much written off as completely unproductive. We then moved flat the following weekend. The moving out and in was pretty relaxed and uneventful. But having lived in our old flat for almost 5 years, their was a lot of cleaning and painting to be done - but obviously paid off since we got all our deposit back, so we have now rewarded ourselves and blown it on a new mattress.

Doing 3 ironman in 4 months has been trying, both physically and mentally and i have definitely neglected family and friends, so i have been enjoying relaxing and catching up with them, But now I'm slowly getting back into training - although hampered by a flare up of my hayfever. Yes i know wrong time of year but apparently mould and fungi spores are triggers it this time of year.

I sat down with my coach and reflected on the past year and started making plans and setting goals for the next year. Not to sound dismissive but despite achieving my goal of qualify and racing in Hawaii, the year overall has been pretty unlucky for me. I had a number of running injuries, which curtailed the winter and spring base training. My only running race was done off the back of a weeks hard cycling, i think my legs were still in Spain! I lacked speed and confidence in my running ability. Although my swim fitness had improved, my swimming technique still leaves a lot to be desired. Due to June, August and October Ironman's, i missed out on doing cycling time trials, as a result i did not feel as though i was in as good a bike shape as 2009. My first two ironman's in the Nice and the UK, i became suffered with GI Issues! on the run, which was a new experience for me since I've often boasted about the resilience of my stomach. Then after my fall in the T1 of Ironman UK and another minor injury at work a couple of days before a 100 mile time trail, i had a period of back and buttock pain, which prevented me from building up to kona as i would have liked.

Despite the setbacks throughout the year, It ended on a high - a well paced race in Hawaii, so i can only be happy and excited for next year :-)

Ironman World Championships Race Report

Yesterday morning started just before 4am, with a breakfast of so much bagel with honey that i struggled to eat the last mouthfuls. With my breakfast washed down with a black coffee, we headed down to the Pier for body marking and final bike checks. The whole process despite being crowd, with athletes and relatives was completely painless, due to being so well organised. The rest of the morning (as pre race mornings) do went fast and the next thing i know is that the pro's have started and I'm standing on the Pier in my Blue Seventy Point zero 3 XT ready to get into the water. I got into a better spot than in 2008, when i ended up getting stuck on the inside of the peir, but still got completely drowned. (One particular guy completely dunked me, only to then swim a lot slower, and didn't come past me on the bike till the 35 mile point - where's the Aloha!). My swim wasn't to bad. it was hectic out the the turnaround, but then seemed to settle down. And i actually swam in a straight line, which is an achievement for me as i often think i add 100's of meters (okay exaggeration!), to my swim. I Still need to work on my swim as lost 12 mins to some of the faster girls in my age group. Work for the winter. T1 went smoothly and i was pleased to be on to my new Quintana Roo Cd 0.1. It was a lovely ride, i rode within myself and kept the pace controlled, to let my stomach settle, which i may be guilty of not doing in the past. Riding out to Kawaihae went quickly, there were lots of pack riding along this stretch. Before long we were up on the rode to Hawi and the wind was blowing a gale. At one point i was cleanly blown across the road and also lost my race number from by number belt. I was hoping the decent from Hawi, back to Kawaihae would be more pleasant with the downhill speed cancelling out the cross winds, but it was still gusting and their were a few times i actually got off my tri bars and was looking forward to the headwind, we'd have from Kawaihae back to Kona. I felt good the entire bike ride and stuck to my nutrition, hydration and cooling strategies throughout. On the way back to Kona i got a passing penalty for not making a clean pass, which pissed me off since the reason i stop the pass was to let the draft marshal know that i had lost the number, after the ranting at the briefing that you must let someone know you lost your number as soon as possible. So on entering T2 I had a 4 minute penalty to serve.
I started the run conservatively, knowing what happened in Ironman Nice, when i was dehydrated and had heat stroke. I wanted to finish this race well. I stopped at each aid station to take on fluids and put ice down the back of my bra and shorts. I had a few bad patches on the run, but held to plan of running between each aid station. I walked up Palani and also for a short patch out of the energy lab as could feel that i was getting very hot.There were some fast running age group girls on the run. Coming down Palani into the last mile, was a fantastic feeling. This time i completely took in and enjoyed the final 400m's into the finish chute, and somehow managed to muster a massive jump as i crossed the finish line. Happy to have put together a race, where i didn't end up with an upset stomach. Happy to have finished in daylight and not holding a glow stick.

There are still lots of things for me to work on, for one i need to be lighter and leaner to run faster here, to help keep cooler. But for me season is done. 3 Ironman between June and now has been challenging and I'm in need of some downtime. Then back to working on my weaknesses over the winter, ready for next year.

Swim 1:12:45, Bike 5:34:35, Run 3:53:43. Total time 10:51:08

Thanks to The Tri Store for their ongoing Support, Quintana Roo for my lovely bike, the 2011 Cd0.1 and Zoot sports UK/ DJM Products for their ongoing support with sponsorship.

Taper week

This week is always a tough week I find. winding down the training duration and still maintaining calorie intake, normally means I start to feel a tired and sluggish. I know this is normal, but can start to make you feel a bit negative at times. Overall feeling positive for race tomorrow, i know i've the fitness to have a good race, we've been out here for almost 9 days so getting over the heat and humidity. I feel a lot more comfortable training in the heat this time around, than two years ago. There are so many variables in Ironman racing that anyone day can go either way. There are certain to be some bad patches along the 140.6 miles, but that's the time for another caffeine gel!! and endure more pain. On the plus side I've not managed to get sunburnt at all and i've been sleeping really well - no dreams about finding my bike in T1 has been replaced by a granny shopper - complete with step through frame, kick stand and basket! like before Ironman Nice.

This week has been rather quite - some short, easy sessions on the swim, bike and run and lots of sitting around, stretching, reading and drinking coffee.

Tuesday was the parade of nations - so we went along to support Yvette riding in the lead car for GB. We had had an leisurely walk down, so running late joined in at the back.

Wednesday Simon and I went out for a drive along the Mamalahoa highway, which steadily climbs, providing fabulous views of the Kohola coast below and driving towards Mauna Kea which you can just see above the low clouds.

After leaving Waimea we headed out on the Kohala mountain road which climbs to 3,564ft, before dropping down to Hawi (having obligatory coffee stop!) . Its a bit windy in the north of the island and the trees look like they do on beachy head, but that's the only similarity! From this part of the island you can see Maui floating in the background, over 30 miles away.

Thursday was a rest day. Simon, Steve and I did the underpants run - a charity 1 mile jog through kona to raise money for kona special Olympics and take the piss out of the Germans etc who walk around in speedo's. We all went out of town for a bit to captain cook bay, for some fish spotting and general lazing.

Today is Friday - race day is tomorrow. I've been for an easy 20 min swim and easy 40 min bike ride to check it over, now I'm having a rest!, before lunch then bike and bag racking. Tonight will be an early night in preparation for an early start tomorrow. Age group race starts at 7am local time, with the pro's off 30mins before at 6:30am.

Photo Update from Hawaii

Day 4 in Hawaii

Hawaii unsurprisingly is still lovely! The surf has settle down a bit, which has made swimming in the sea here even more pleasant as the fish, turtles and dolphins have come out to play! (although I'm yet to see the last - but there's always tomorrow)
Yesterday started with a long swim - trying to swim the course, but with the sun rising and my dreadful eyes i couldn't see the small marker buoy and just swam in it's general direction. So i roughly swam the course. Then Yvette and I headed out on a 4hour easy ride along the Queen K highway. Drank 4 1/2 litres and didn't pee at all - slightly worrying. The Boys (Simon and Steve) collected us at the 76 mile point, having ridden 4hours and 2 mins - they were cutting there arrival fine. Simon's spoke broke when he was out riding this morning, so a lot of the afternoon was spent at a bike shop! with him playing with spokes and nipples! it's not yet fixed so more of the same tomorrow possibly. we were charges $120 dollars to fly each bike out here so he needs to get some riding in.

Today was a bike/ run session - the last long session before next weekend 50 mile bike with some race pace intervals then 10 mile run along Alii Drive. Very hot and very sweaty. Glad the session is done and went well. Felt shocking for first 2 miles of the run, but once I'd got used to feeling hot and having heavy legs, my running came together. Had my legs up for most of the afternoon. Easy stroll into town and customary coffee stop!

Legs are feeling tired for today's session, ready to taper properly now!

6 days till race day.

Day two in Hawaii

It's been another lovely day in Hawaii!
Today started with a very sweaty early morning run, along Alii drive, spotting a few ironman champions along the way. After breakfast i became a bit restless. Not having to rush around between training and work is new to me and certainly doesn't sit comfortably. I had trouble just resting, doing nothing and was itching to get out riding. It doesn't help the weather and road conditions are conducive to riding. I finally dragged Simon out the door for a two hour easy ride after much nagging and saying "I'm bored". Our ride was great, two hours and 3 x 600ml bottles and was still very thirsty. My QR Cd0.1 was fab to ride in the stiff cross winds.
After lunch, with a full stomach i had what was meant to be a short nap and slept instead for just over 2 hours (missing the heavy rain) - settling into holiday mode!

Aloha from the Big Island of Hawaii

Well today is our first day on the big island of Hawaii, after a long 27 hours of travel yesterday. Happily through we, bikes and bags all arrived in one piece. Probably half the people on the plane from LA to kona were compression clad ironmen and ironwomen. My plan of sleeping on the first flight and staying awake on the second was completely reversed as i found myself wide awake pretty much the whole way from london and had a marathon movie watching session instead. I think I managed to annoy the lady next to me with my incessant giggling throughout the A team.

After a long wait at the hire car place we crammed 3 bikes, 4 large bags, 4 carry on bags and 4 people into the dodge! caravan and found our apartment or condo as the Americana's call them. Which is beautiful - just off Alii drive, on the seafront. The surf is up at the moment, so waves are crashing up over the first sea wall, hope it settles down for next weekend.

Today has been a quite day. A treat of first day of holiday breakfast at Lava Java (the triathlete's cafe - Jo Lawn and Craig Alexander sat down at the table next to us, both looking very race fit. Simon's pretty much in Heaven, being a complete tri geek.) a stop at the farmers market for fresh fruit and veg. Then followed a confusing and drawn out trip to Safeway's and a lovely swim in the sea before lunch. My Cd 0.1's now built so going take it out for a short spin in a bit, to hopefully loosen off our legs from our day of forced inactivity yesterday. I'm very excited this will be the first ride with race wheels on :-)

I think that having been here before in 2008, i feel more relaxed knowing what to expect and how everyone is eyeing each other up. I don't think i am in the best shape i could be in having struggled with injury since Ironman UK. But despite this i am looking forward to racing and pulling off the best day i can.

My New Ride

It's been 3 weeks since my last post, mostly due to the monsters living in our computer only being banished last week, but mostly i've been holding out to be able to show a picture of my new bike. My lovely Quintana Roo Cd0.1 frame arrived 3 weeks ago, but I have been waiting (in)patiently for the brakes to arrive, which they finally did last Monday. I love riding my Lucero and was definitely sad to be parted from it, but this bike is fantastic. I'm not a bike geek, so will not be using any mumbo gumbo to describe it, but it feels fast. It is really responsive, it goes uphill well and descends well, feeling really stiff, which i am kindly informed by Simon that it's because of the size of the bottom bracket! My second ride today was in the rain and wind (so it now needs a clean :-(!!) I rode 110 miles, mostly on the tri bars and was so comfy and fast. As a bonus when stopped at traffic lights, a number of people commented how good it looked. I 'm looking forward to riding it with race wheels on now - Roll on Hawaii x

My preparations for Hawaii have not been going to plan, but are hopefully getting back on track. The 100 mile Time trail was a complete disaster. It was a miserably wet and cold day and at about 30 miles in my left glut and back tightened up and steadily got worse. I pushed on until the 50 mile mark, when i just decided to ride steady, rather than race. By that point i was pretty much only pedalling with my right leg. I still don't know what triggered it, possibly the fall i took in T1 at Ironman UK, combined with complete rest then building back up training) or the slight knock/bruise on my glut which i gave myself by falling into a plinth at work, which at the time felt minor. For whatever reason my glut medius and piriformis muscles have been causing me a lot of pain and I've not be able to run since. At the beginning of this week i was completely feed up, as it hadn't really got any better. But I now feel a corner has been turned. on Thursday I asked a friend and physio lecture/practitioner to take a look, unable to find anything major only some tightness, tenderness and scar tissue in piriformis and glut medius, and a slight weakness in my left hip internal rotators and glut/hamstring combination, he advised a go for a run, (stopping if the pain increased). So Friday morning, for the first time in 3 weeks i headed out for a proper run. I could feel tightness in my left glut but to my surprise the pain didn't get any worse. nor did it get any worse throughout the day. If anything it got better. It was only a 30 min run yesterday and 10 minutes off a long bike today, but definitely feel a corner has been turned. Good job since Kona is only 4 weeks away.

Since my last post i have been at another Ironman triathlon, but this time in a supporting capacity. Simon raced the Big Woody Triathlon, on the 28th August. A last minute swim venue change, due to blue/green algae meant the swim was held in an old quarry, which was spectacular at sun rise, but also gave the athletes a steep and stoney run up to transition. The swim was on the short side, but the athletes then faced a 109 mile hilly bike ride, before a 4 lap trail run. Simon looked strong and comfortable throughout the day. I performed my race day duties of cheering and handing up bottles, with precision. I even managed to get a couple of sneaky bike rides in around these duties. The only time i started to worry that Simon's day wasn't going to plan, was when he came back to the turnaround after the 3rd lap. He was looking a bit pale and my words of encouragement, were meet with what can only be described as a grunt. Happily through Simon confronted and defeated his Ironman demons and finished in 10:18 and in 3rd place.

I've got 2 1/2 weeks of training left, before we fly out to Hawaii. I'm getting excited. Flights - check. Apartment - Check. Insurance - check. Visa - Check. ridiculously oversized SUV hired to lug Simon, myself, Yvette and Steve and 3 bikes (Simon's taking his P4! ) around Hawaii -Check.

Happy Training

Sarah x

Reflecting and looking forwards!

It's been a while since my last entry, the main reason for this has been my lack of computer access. Our computer has been attacked by Internet Gremlins! aka a Torjan virus. I'm now sitting in Eastbourne Library making use of free computer access, which takes me back to my student days and the time before broadband Internet was not necessity in every household. Reminiscing on my student days will not be for much longer, as i will start my part time Masters degree in early September. I'm sure that this degree will not result in Gallivanting in Eastbourne Night Clubs Monday to Thursday! But watch this space!

Since Ironman UK i have had ups and down in recovery and training. It's taken me almost 3 weeks to be happy with the outcome of the race, and this only happened after a bit of a telling off from Coach - Sarah Cooope, and my Boyfriend pretty much telling me i was acting like a spoilt brat! Yes my race at Ironman UK had not gone 100% to plan, but i had only entered 4 weeks before and i had come away achieving my goal of winning my age group and securing that Kona Spot. I have been most frustrated by my stomach/ nutritional problems i encountered in both Ironman Nice and UK, something i haven't had problems with in the past and not pulling off the run i think i am capable of. Since I have accepted this my focus and drive have returned and training has been going well. A couple of days riding to work and back early this week, left me a little shattered and needing an unexpected rest day, but on the whole I'm building the training back up. This weekend I'm doing a 100 mile Time trial to test out my revised nutrition strategy - I'm not sure if East Sussex will provide the weather which will replicate that in Hawaii though. Considering today's wet and windy ride it's unlikely.

On Thursday i had a lovely large bike sized box arrive from the US- My new Quintana Roo CD 0.1! I will post a picture as soon it's built - the new 2011 colour is definately exciting. I'm a bit sad to be putting my QR Lucero away, as we have had lots of adventures together over the past 5 years. It will have one last race this weekend, before being stripped down. I hope it's a good farewell race!

Happy Training Sarah x

Ironman UK

Ironman UK wasn’t on my race plan initially, but I entered 4 weeks ago, after a disappointing race at Ironman Nice. I knew that racing two Ironman races close together would be tough, but hadn’t quite anticipated how tired I would be post race. It’s now Wednesday, 3 days after Ironman UK and I can honestly say that I am shattered.

In the 5 weeks between Nice and UK I felt like I had recovered and was ready to race again. I’d been up with Yvette Grice to have a look at the bike course and decided I had enough time to get training and reacquainted to my Quintana Roo Lucero. I had also tweaked my nutrition a little to ensure I carried all I needed and just picked up water. I arrived in Bolton on Friday and registered and took a little walk around T1, before heading to the premiere inn, avoiding the rain outside and enjoying a complete rest day, being glued to the television, namely watching the Athletics. The rain and the television continued on Saturday, interrupted by bike and bag racking, race briefing and some stretching!! Having had problems being sick during Nice, I decided to ensure I eat early, so immediately after the race briefing at 6pm I was tucking into chicken and pasta. Bed at 9pm for being up at 3am.

Race morning preparation went without hiccups and I had plenty of time in transition to get myself sorted and relaxed. At 5:30 all the athletes were paraded out of T1 to the lake for the 6am start. I got in the water with some time to spare for a quick warm up. The water was pretty grim, visibility less than Eastbourne sea water due to algae! Hard to believe I know. I managed to position myself well for the start and found a good combination of clear water and feet to follow. I did manage to go a bit off course on the second lap. I didn’t feel like I was swimming particular fast, but exited the water in 1:03. Just shows that being relaxed whilst swimming is the key. After quite a long a long run I entered a heaving and disorganised transition tent and had a slalom course to contend with weaving in/out of changing athletes to exit. On route I managed to slip on a muddy patch and land on my right hip, no injuries just a bruised ego and getting a bit muddy. The rest of transition went smoothly and I was quickly out onto the bike. As I left I heard Steve Clark (Yvette Grice’s Husband and fantastic supporter) shout out that he thought I was first in my age group, which spurred me on. The first lap of the bike went well and I felt good, at the start of the second lap, just before the climb up sheep hill lane, my stomach started to feel funny, so I eased back up the climb hoping it would settle. I did feel a bit better but my tummy was not 100%. My bike split was not a quite as I had hoped/planned, but my easing back, seamed to have helped my stomach and I had been able to keep down gels and drink on the 3rd lap. I came into T2 feeling good and ready to start the run, optimistic that my pre Nice training would see me through. Onto the run I soon regretted putting on my white compression socks immediately, when we hit what can only be described as a 4 mile boggy loop. Squelching through the mud, I lost a shoe in one particularly deep section and spectacularly fell forward, getting covered in yet more mud. I was actually glad to hit the tarmac and start the run down to Bolton. At about 5 miles my lack of hard training on my TT bike began to show as my back started to tighten and spasm, forcing a bit of a stretch stop. Once this was sorted I got back into a bit of a rhythm, but was definitely running slower than I had planned. A couple of miles later my stomach started to rebel again and every time I pushed the pace I started to feel sick. Seeing Yvette (fellow Bodyworks XTC athlete) just a couple of minutes back on what appeared to be a fading Bella motivated me to keep running as much as possible. At the turn around I contemplated pulling out as was feeling so dreadful, but the thought of a DNF, all the money spent and the possibility that my stomach would come right again I carried on. I had been passed by a number of girls at this point and did not know if they where in my age group or not. After mile 15 and a bit of coke, the proper vomiting started. I stopped at the side of the road, so don’t score points for puking whilst running I’m afraid. At this point Yvette came past in the opposite direction in 1st place, looking very strong and running well. I was so excited for her, this being her first Ironman win. The rest of my marathon was a mixture of walking and running when I could. My stomach did eventually come around again 3 miles from the finish and I ran continuously from then on in. I crossed the line at 11:20, well off my goal time and sure that I had not won my age group. A phone call from my boyfriend saw me jumping up and down in front of Bolton town hall, screaming as he told me I had won my age group and I had my Kona spot, having been following the race on Ironman Live.

I went into the race with a number of goals – To have a swim which I felt reflected the swim training hours I had done with Bodyworks XTC over the past year, rather than near drowning experience I had at Nice. To ideally go under 11 hours on what I knew would be a tough course, to win my age group, and get my slot for Hawaii. I should be happy that I did have a great swim, won my age group and qualified for Kona, but a large part of me is disappointed with my performance and overall time.

One of the best parts of the day was actually going back to the Ironman Finish between 15 and 17 hours to cheer on athletes. This was my first time going back to the finish. I had not in Florida – looking after sick boyfriend, Hawaii – gutted having walked with stress fracture, Nice – being in medical tent still! I will definitely be going back and cheering on the finishers at future races. I was so much fun cheering, clapping, dancing and sharing everyone’s post race excitement/ relief. Yvette was giving out finishers medals, but I managed to drag her up the finish chute for a quick dance, for which I’m sure never to be forgiven for. Especially since my choice of song was the Cha Cha Slide and the Macarena, and the young teens were outshining us.

Enough said – Hawaii Bound 

Ironman UK just around the corner.

I can't quite get my head around the fact that Ironman Nice was over 4 weeks ago and in less than 3 days I'll be on the start line of Ironman UK. I recovered well from Ironman Nice, I'm sure the IV's had a large part to play and have been able to get back into a bit of training. It's a new experience doing two close together, recovering from one, only to start taper for the next.

Last minute preparations taking place. Simon's been fab despite being unwell, tweaking my bike and making sure I have spare Tubs etc. Unfortunately he has to work this weekend at The Tri Store as Loz is on his hols..

Ashprint in Eastbourne squeezed in my Zoot tri top for printing after a last minute realisation that i had forgotten to get it done. It looks fab thanks boys!

Weather for this weekend is looking favourable, might still pack arm warmers and Gilet!!! All that needs to be done now is pack and pick up Yvette Grice for our road trip up to Bolton!!

Ironman France

Less than a week after Ironman France I find myself contemplating entering this years Ironman UK, which is four weeks away. The reason is less than happy performance at France. I’m still brooding over a race that didn’t go to plan.

We arrived in Nice on Thursday afternoon, after a 6 hour delay curtsey of a French Air Traffic control strike. But we and bikes arrived safely, if not a bit stiff and very hungry. We were ‘holidaying’ with family, so were picked up and whisked off to our apartment in the old town. I had done a great job of picking a place to stay, a beautiful 4 bedroom apartment with frescoed ceilings about a 5 minute walk from the race start. The days leading up to the race went without problems, a little bit of swimming, cycling and running and a lot of resting and eating. My dad came out to join our support crew and watch his first Ironman (maybe try to understand why his sensible daughter! spends all her money and time doing triathlon, rather than saving for a house – boring) on the Saturday.

Race morning was a little hectic, due to a 30 minute wait for the porta loo! At the girls end of the transition area. This made for frantic wetsuit putting on before heading to the swim start, only to join a huge line of others doing the same. Simon and I eventually got on to the beach with a couple of minutes to spare. The swim was absolutely brutal. I was hoping that with all my early swims I would be able to produce an Ironman Swim PB. But by the 500m mark I had been properly dunked about 4 times, and had lost my goggles twice already. I had a moment of proper panic but realising there was no way out of the mass I buried my head got out my elbows and started fighting back. It was only when out on the second loop that I started to feel that I had some space to swim in and could allow my breathing and stroke to settle. I was frustrated when I exited the swim at 1:08 and made the long run through transition to my bike. The bike route was fantastic. A 20km flat section to get into a groove and get some fluids in before the climbing started. There was plenty of drafting going on at the section, with 20 – 30 riders coming past at a time, with male riders I had over taken a couple of minutes back, coming back past. This combined with my anger at the swim lead to a long list of obsanities being shouted at a pack coming past and some drink bottle waving! Only to hear laughing from behind to see an Ironman Camera Crew behind me. There might have to be a lot of bleeping if this makes the video.

I enjoyed the climbing and tried to reduce by breaking on the down hills as much as possible. I concentrated on drinking and keeping cool, whilst enjoying the experience. When Simon hadn’t come past me at the halfway point on the bike I started to worry, knowing something wasn’t right with him. At this point I thought it would be stomach issues, as he has a history of this, But later found out he was having asthma type symptoms. I finally saw Simon and the short out and back section, as was a little relieved, it also made me do my best descending – aka minimal braking, so he didn’t catch me. After a long decent I hit the flat section and a pack of drafters – holding back the swearing this time.

My legs were feeing fresh when I dismounted the bike and headed onto the run. The run started great, I had a hot spot on my foot on the bike, but by 5km this had reduced and I settled into a comfortable pace. By the 3rd loop, I started to feel very hot and was craving water to drink and throw over me long before I got the aid stations and saw starting to feel like my race was starting to fall apart. I should have taken this as a sign to taken on more nutrition and salts, a lesson to taken into the next race! By the 4th Lap, I was feeling very hot and my stomach was cramping, I was struggling to take in coke. The last 5km were really difficult, requiring a porta loo stop due to an upset stomach. I’m sure that venturing into the porta loo was the trigger to make me vomit – the smell was revolting. I finally got to the finish line, having lost 7 minutes in the last 5km. The worst past was still to come, being overtaken in the last 200m by 2 girls in my age group, moving from 3rd to 5th. I had no response to their finishing sprints. I finished in 11:18. All I could do post race was lay down, anytime I stood up I felt dizzy and sick. After about an hour I decided I needed to go to the medical tent. Whereby my pale face, resulted in me being immediately guided onto a stretcher. My blood pressure was taken 68/42, over the next couple of hours I slept, wrapped in a foil blanket, whilst 3 units of fluid and some extra salts made their way into my blood steam. I need to rethink my fuelling for the next race and make sure I’m taking on enough electrolytes. I had mainly decided to use the course drink – Infinite as had tried and got on with during training. Something I will not do again since the bottles given out, were of varying strength and fullness. I’ll be going back to mainly gels and carrying concentrated energy drink again.

So a week after the race, I have found myself studying the Ironman UK website and looking for reasonably price and located accommodation. I’ve promised myself I’ll make the decision, if to do it our not by the morning!


Update: I’ve entered Ironman UK

Who's hiding my legs!

I must have forgot to put on my riding legs when i put on my bike shorts and shoes this morning. Today's ride felt like hard work from the start - hilly and windy!

Legs reappeared for my hour run off the bike - hope they stay around for tomorrows run -the last 2 hour one :-)

Sarah x

Not long to go!

It’s taken me a couple of weeks to get around to sitting down and writing this latest update. As usual my good intentions have failed. My last entry following the Marshman Plus seems like months ago. If you have read by Marshman Plus race report you will know that I took a bit of a tumble at mile 2 of the run. My trip over my over feet! gave me bloody and dirty grazes to both hands and feet and got me signed off clinical work all work. It also had me sporty ridiculous bandages on both hands and taking lots of banter. On a plus side it got me out of washing up!! Training wise it was a week of no swimming and biking (as this kept taking the tops of my heeling wounds). Certainly glad I eased back on the run during the race – so at least had run legs to be able to do some training.

The weeks in between had been putting the icing on the cake in terms of Ironman Nice build – Long brick sessions and the last long runs. Last Sunday’s 2 ½ hour run was a tough one. Coach wanted me to do it off road and flat. Anyone that knows Eastbourne would know that this would be a struggle – as the south downs are not flat! So I asked Sarah for a suggestion. As soon as I sent the email I regretted it, knowing that she would reply with a tedious multi lap route. The reply was 1 mile loops around a local rugby field, a training session she had done in preparation for Nice in her racing days! I started out early as my parents were down for the weekend and wanted to spend time with them, not just training. By 9:30am I was done, I had done just under 19 laps of the park. I surprised myself with my pacing and mental focus. My reward a great big gourmet burger and chips at a great pub! Training been consistent during the week, still struggling occasionally with feeling tired with training, commuting, working, commuting and training every day. I know lots of people do this all the time, but it’s new to me. Just glad it’s summer and days are long. Not looking forward to the winter.

Today has been my last big brick session – a hilly 4hour hard bike followed by a 2 hour run, which went really well. My preparation may not have gone over the start of the year with calf strain niggling away March to April, preventing me from running, but everything has seemed to come together. I’ve got a couple of key sessions left now before tapering.

Marshman + Race Report

I had kept it quiet that I was racing as I wasn’t confident that the word racing would apply, rather participating given my recent calf injury and lack of running (Then noticed my name mentioned in Tri 247 race weekend preview! – a secret no longer). I finally entered last Saturday, after much umming and ahhing – the forecast at that time was rain, 7 degrees and 20mph wind. The plan agreed with coach (Sarah Coope) was to race swim and bike then drop the intensity down on the run and cruise to the finish. Mentally I was prepared not to complete the run if necessary.

Fortunately the race is only 1hour from home so I got to enjoy a restless night sleep at home rather than in a tent. The race organiser described the race as low key – this it was, but velocity events staff were friendly, helpful and full of enthusiasm. The prospect of swim 2600m in 12 degree water was not getting me psyched this morning. But armed with skull cap and Zoot Zenith suit I ventured in. After the initial shock of the cold wore off I settled into a comfortable rhythm and found some feet. I think I had a pretty good swim, I’ve no idea of time as forgot stop watch –doh!.

I’m sure I have the longest transition ever as I struggled to take off wetsuit with cold hands and feet and cramping calves, and putting on winter bike jersey and gloves! Finally off out of transition and out on the bike. I was using this race as practise for IM Nice – Similarities none. Nice hot 26 degrees. Lydd (Kent) lucky if got to 13 degrees. Nice – Hilly. Lydd – Flat. But anyway practise for pacing and nutrition. The course uses time trial routes in the area and is pretty flat and has potential to be fast – depending on the wind,. We were lucking to have a favourable wind direction and it was pretty calm in the early part of the morning, but picked up over the day. Living near by, I have both trained and raced on most of the course, so knew what to expect. The course was well marshalled on the whole. There was just on point on the top of the course I was a bit unsure of, and could have done with a few more signs. Bike went to plan and I took lead about 25/30miles in. I have been loving Snickers bars towards the end of steady long bikes recently (discovered on a wet and windy ride, with lots of chaffing/ soreness and I needed a sugar and mental pick me up – worked a treat). But I discovered today that that the last thing I want when racing!! I finally could feel my feet on the second loop of the bike. The wind picked up through the morning, giving a strong headwind in one section, but a screaming tail wind for the last 5 or so miles back to transition. 130km done.

Out on the run as planned I eased the pace back and ran at a comfortable pace. My legs felt good but I didn’t want to aggravate my calf so kept it controlled. All was going well until between miles 2- 3 I managed to hit the pavement. Possibilities are a) that I trip on a stone, which then magically disappeared b) the girl behind tripped me up or c) I tripped over my own feet. I spectacularly took a tumble incurring graze and cuts to both hands and knees. Ticking away the miles and people in front doing the half on the first loop, kept me going. But the loneliness of the extra marshman + loop was horrid, that and the wind. The occasional marshal was welcome sight. I was surprised to still be running, as had been prepared to have walked or pulled out at 21km if necessary. So I have held my lead to the end was unexpected, but brilliant. Renewed confidence for Nice in 6 weeks time. Finish time of 7h 17min – happy with that.

48 days and 12 hours till IM Nice

My promise to do a brief update every week, since my last post has gone by the wayside. I definitely under estimated how much stress starting a new job can bring and the tiredness that has accompanied this. In this first couple of weeks came home on Wednesdays needing a short midweek nap. Having just finished the third week I am now starting to feel that I’m getting into a routine and becoming more settled and relaxed. Starting a new job in the final phase of Ironman preparation is not ideal. But positions don’t come up often and as a full time worker and part time athlete, I couldn’t turn down the opportunity. My training has had to change as a result. Adding a 20 mile journey to work has meant the loss of 2 hour Bodyworks swim sets. I can now only swim for the first hour and enjoy the pain of the main set only!! Good or bad thing, time will tell I guess. On the plus side I’ve been getting a lot of bike miles in the bank. The commute a couple of days a week from Eastbourne to Hastings has added some extra rolling bike miles. The rest of the time I’m lucky to car share; saving legs, fuel, money and the environment all in one go.

My life has also become a little brighter with the new arrival of a car. Living, working and training within a 2 mile radius has meant that I’ve had little use for a car. But a new job, miles away! Came with a pay rise and I needed a reliable car, my previous cars have all been run into the ground. The priorities were 1) fits me and my bike in it. 2) is as fuel efficient and environmentally friendly as cars can be. 3) is cute! After much internet searching and some test drives I settle on a Toyota Aygo Blue, which I collected last weekend. It’s lovely and shiny! And steeling a line from Simon “its so eco friendly that rather than giving out C02 it gives out flowers and you could drive 3 times round the world on a tablespoon of flax seed oil”.

Also good news is that the cross trainer and I are starting to wean ourselves from each other. My Achilles is definitely on the mend and I’ve started to build back into running. 7 weeks out from Ironman Nice this is not good, but I’m glad to be running at all. I just need to be sensible over the next two months. But honestly starting to really worry about the marathon. I keep trying to remind myself that I’ve done lots of long runs over the winter and an Ironman marathon is steady running not flat out. But that doesn’t really put me at ease, when I know the long runs and brick session that I could be doing. As I write this the Ironman France website reliable tells me that its 48 days and 12 hours to go and I’m honestly starting to panic inside.

11 weeks till IM Nice

I can’t really believe that I haven’t managed to write a blog for a couple of weeks - yet again!. Writing this post has been the only part of my life I’ve been slacking in. The end of the financial year I am sure is busy for every full time worker, wanna-be full time athlete! Working as a Physiotherapist within the NHS this is no different – budget cuts!! (There’s never any money anyway) and staff taking all their annual leave in the usual mad panic, has meant for a couple of very busy months. But excuses aside I’ve been pretty slack. Its now 11 weeks till Ironman Nice and my plan from here on in is to do a week by week short update. But before a quick rundown of last weeks training - I’ll just quickly run through the interesting things I’ve been up to.

The day after I returned home from training in spain i had an interview for a Band 7 team lead of Acute Rehabilitation. I got the post :-), not ideally timed with Ironman Nice on the Horizon. However, it does mean a promotion into a new post, which I can develop as mine, working in Acute Rehabilitation (i.e head injuries, spinal cord injuries and the likes). The only negative is that the post is within our sister hospital, almost 20 miles away so my 5 minute cycle to work will be no more. However, the commute across to Hastings from Eastbourne will add some great bike miles to my training, in the winter months.

Training on the whole has been going reasonably well. Swimming is still my love/hate sport. A couple of weeks back I was making some good progress and holding my stroke well in longer/ harder sets this past week however saw me exploding dreadfully in a 20 x 100m off 1:40 set. I’ve still to master the art of diving and keeping my goggles on! No matter how tight, they always come off during 25m sprints – well that’s my excuse for never going below 17 seconds.
Biking has also been going well; longer rides are becoming a lot easier now the suns coming out to play. I did my first Time trial event last Sunday – a solid effort on a cold windy day. A 2up with no partner as mine, Yvette Grice – preparing for Ironman South Africa, came down with a chest infection. A dreadful time, but having made the most of the Easter Weekend, being off work and getting in a couple of long bikes in the days preceding I was happy with my effort. Pushing through the pain from 5 minutes in, did remind me why I love 25 mile time trials. On the plus side – I can only go quicker next time! Yesterday I got in a solid 5 hour ride at 80% threshold, covering 93 miles. Then the easy spin home rounded it up to just over 100 miles. Yes I did have to ride a bit further up the seafront and did 5:34, rather than 5:30, but I couldn’t resist once I was that close.
Running has taken a back seat due to a bit of a calf niggle, which has seen me make friends with the cross trainer. But I have managed to finish listening to the entire Twilight saga, so it has had its positives. I have been able to start running again this week, which has been perfectly timed with the arrival of a nice big boxes from Zoot, containing new run shorts/ t shirts and Trainers – A pair of Advantages for training and Tempos for racing. The pair of Advantages had a test run this morning – very happy legs in new shoes!
Next week is my last week of 2 hour morning swims (good thing or bad thing?), as I start my new job the following week.

Rescued!

Yesterday long bike turned into a bit of a disaster. 35 mins into 4 hour ride, my I haven't puncture in 3 years phase was no more. Replaced inner tube, First canister of CO2 did nothing. I'm not a Chrissy Wellington when it comes to changing tyres/tubes. So i was a bit confused. 2nd canister the same. In between canister 1 and 2 i should have checked the inner tube. because after wasting my 2nd and last canister i discovered the reason no air went in was that the cold from the CO2 had cracked the brittle rubber around the value. I guess not having to use my spares in my saddle bag for 3 years is not such a good thing!

I started the 1 mile walk towards train station, where i was rescued by a group of Cycle tour-ers never been so glad to see them. I think i managed to save face, by whipping my tyre off and rolling in back on, without a single tyre lever. Anyway new inner tube, and pump borrowed i was back on my way. I decided to return to Eastbourne to pick up supplies, good job too as puncture again later. The worse part is my lovely new sticky tyres have little thorn holes in them :-(

Lessons to take from this:
Check and replace inner tubes in saddle bag regularly
Carry pump on long rides just in case!!

On a different thought - Friend Guy Crawford has a new blog - should make for some interesting reading!


Just put my power tap Head unit in the washing machine. 5 minute of panic waiting for it to drain! bloody lucky it's working :-)

Sarah x

Where did February GO!

February has flown by in a daze. I promised a blog at the beginning of the month and never got to finish it. The weekdays in February were filled as normal with work and training, eating and sleeping - nothing new there! But the weekend were are equally packed full, which was unusual for me as i normally like my sat and sun afternoons to chill out a bit. The first weekend was filled with a 70th birthday lunch and catch up with Simon's side of the family, up in Godalming. The next weekend was the TCR Show. I went up and worked for Zoot/ DJM Products for the weekend. Which was surprisingly fun! I love the Zoot products and could talk for England. I manage to take myself away a brand new - full of storage and pockets over sized rucksack. Which made me very happy indeed!!

Simon came up on the Saturday night and we stayed at his Aunts in Esher, who he hasn't seen in years and years. So that was lovely! Catching up over 3 Pizza express takeaway pizzas, 2 Garlic breads and some wine, between 3 of us - very greedy and a weekend of minimal training which would not balance food intake, with energy expenditure!!!

Then Kris from the Tri Store left on his epic around the world bike ride! His blog http://www.riding-east.blogspot.com/

I then blame the close proximity to other athletes with air con, with the fact that i then came down with a chest infection. This time the doctor gave in to my pleas a prescribed antibiotics to knock it on the head quickly, as i was due to go out to Spain the following week.

Then for the last week of February we were training out in Spain, staying at Simon's Aunt and Uncles just outside Calpe. We got to enjoy some lovely weather, while the UK was underwater! we had shorts, jersey and arm warmers riding weather! We got in some great rides, including a couple of epic all day-ers. The first not so successful, requiring a coke (sugar and caffeine) and crisps (salt and calories) stop and hour from home. We got some funny looks with me sitting outside a petrol station on the kerb!! But the second was more successful and better fueled. Although Calpe has been the base for some of the pro teams this February, we didn't see many. The only one we did see was 2 x Tour de france winner Alberto Contador. At the time i had a bag of power bar ride shot hanging out my mouth, as I was reaching into my jersey pocket, and probably had snot and saliva all over my cheek nice!!

Caterpillar snake!

Insect bit from hell. That's my leg with a massive lump on the side. The photo does not do it justice!

Unfortunately the week had to come to an end and we returned back to the UK and the cold. I've had an interview on the Monday for a Band 7 Physiotherapist position, which I got despite severe interview nerves. I was more nervous than before an Ironman!! The post is in Hastings so means a commute each way. Hopefully be able to ride a couple of days (or more). Meeting with coach next week to discuss. Only sad bit is I'll missed Bodyworks early am swim sessions and the banter :-(. Its okay I've got 6 weeks until I start.

16 weeks till Ironman France!

Sarah x

Blog on the way!

It's been two weeks since my last post. One is on the way shortly - just need to make some finishing touches!

On being slack, or is that very busy!

The past couple of weeks have been a bit of a whirlwind. Training has been going well, After what seams like months (but was actually only a couple of weeks!) of being off due to illness and recovering, I am now back on the training plan. The snow hindered training slightly and became a complete annoyance. As every child I loved snow, and could never understand my Dad's (he's a builder) cursing the white soft stuff. He always said when I'm grown up I'll understand. Well I'm now 28, and completely hate the snow. I've had to walk to and from work (positive - my wheelies were much used and my liners kept my feet very cosy!), ride on the turbo and swimming was cancelled as pool closed. Simon and I did have a fun long run on the Sunday a 90ish min run turned into a 2 1/2 hour run/hike, through mostly knee high, occasionally hip high snow on the downs around Eastbourne. Despite this bit of fun i was definitely glad when the rain came, and washed the snow away.

Work has been hectic, with the hospital i work in being on black (i.e no beds) and the demand to get patients through and out of hospital increasing with a depleted team of physio's :-( has made for a slightly stressful couple of weeks. I'm leading our stroke team at present and learning a lot about people management at a steep rate. This kind of thing definitely doesn't come naturally to me! Lots of work, reflection and changing my approach is required.

We have just booked our apartment for Ironman Nice, after a bit of searching we have settle on one close to the race start. It's on the 5th floor so will make for interesting stair descending on the days post Ironman! What was going to be Simon and I travelling down and back up in our van, has changed completely. Were now flying out. Simon's Sister, her boyfriend, Mum and Dad will be joining us, for the trip to Nice. A little sad that our van will not be used, but very happy to have their company for the week and their support on race day too :-).

Christmas FUN and the wellington boots!

Since I've spoken about them - So here they are, in the puddles on Boxing Day!














We had a fab time this Christmas weekend. We spent it at Simon's Mum and Dads, and had plentiful visits from his nephews and the rest of his family. It was very Starwars themed with both the 3 and 6 year old being completed obsessed with it. Also their uncle Simon is also a bit of a fan to! A last minute visit from my dad and lunch in Chichester on the Sunday, finished off the weekend nicely. Shame its been back to work as normal since then! Okay it was a 3 day week, but a busy 3 day week!