Kinetic PB Training Camp

So after a hectic Christmas/New Year which involved me travelling around most of the country, I left the day job behind for a couple of weeks and jetted off to Alicante airport to try and turn myself into an athlete. At the airport I met up with Nat Banard and we undertook the first challenge of training camp – trying to find the hire car! After much wandering around we eventually found a pick-up place, got away without paying the young driver excess and luckily managed to get both bike boxes and suitcases in the little Polo, even if I did have to take half of my stuff out and cram it into the gaps in the boot.

The adventures continued on the journey down as well; after an easy couple of hours heading down the motorway with the most challenging part being trying not to throw up thanks to travel sickness from the flight, we arrived in Cuevas del Almanzora, the location of Kinetic PB and came a little unstuck. With a dodgy map and directions, it was up to Nat to use her pidgeon Spanish (and rather amusing rowing impressions!) to find the way. Finally, the huge painting of the Indalo on the dam came into sight and we had found it.

The Lodge is the main building of the Kinetic PB resort, built next to a purpose-built rowing lake, which for some unbelievable reason was only built 1k long. Utterly useless for rowing, perfect for open water swimming! The lodge itself consists of a number of dorms which is great for sharing with mates and builds up a great spirit. There is a big bike room, big kitchen, nice balcony overlooking the lake and a massive living area with the obligatory flat screen for watching films when recovering.

After a day of getting over the travelling, the next day was a ride down to Aguilas for some swim practice in the sea. By this point, a lot of the camp had already been out for a week so were feeling the effects, and I got a little overexcited pushing the pace, but riding in shorts and t-shirt, in brilliant sunshine on great roads was too good to miss. After a little cafe stop (where everything is ridiculously cheap!) it was time to test out my new Helix in the sea.

Although it took an age to get on, once it was on it felt amazing compared to my old suit. We swam across the bay, and despite the lack of swimming over the festive period thanks to all the closed pools, I felt pretty good. After getting out and stripping the wetsuit off, I was told that we would be doing some relay races… and there was no way in hell I was getting on a wet wetsuit, so it was skins in the water! Hopefully I didn’t scare too many locals….

On the ride back, we found out about the winds along the coast…made for pretty tough riding! However, I got a run in once home, and add that to 85k on the bike and a sea swim, and Day 1 of training was off to a good start. I kept up the mileage on the bike as the week progressed, though avoiding any mega rides whilst I was still getting fit again. The riding is absolutely incredible, it rarely rains, the roads are good quality and there is a lot of respect from drivers! The locals also are intrigued by cyclists, including one cafe stop where I was mobbed by about 10 locals checking my bike out and asking me countless questions, which put my Spanish to the limit. The views are also just stunning, whether you are riding down the coast with the amazingly clear sea, or in the mountains with perfect, quiet roads and incredible scenery.

As the camp progressed, I began to bring up the intensity and duration of my rides. After a week I ventured out with Joe and Paul on a ’5 hour’ ride with them to Uleila and around the mountains there. It was tough going and hilly from the off, and after 50k I was dropped for good and had 100k riding solo round the mountains, which was incredible. A ‘rest day’ the day after was supposed to involve a couple of hours easy, but having been joined by Lee, Nat’s boyfriend, on the camp, and me with my riding mojo back, we did get a little excited in parts, especially when we were joined by a couple of local Spanish guys which tempted us to turn the screw and put the hammer down. I was feeling pretty good, and climbing well and we promptly dropped the Spanish pair. However, in our excitement, we also dropped everyone else in the pack, and were faced with some stern words from Nat!

The following day Joe and I headed out with some of the guys from the BTF development squad, who were also staying at Kinetic, for a TT effort. After an easy ride out, the aim was to ride for 25 minutes out, 15 minutes back and then easy back to the start. As soon as we set off it was tough going, straight up a hill and into a massive headwind. Joe, who had kindly given me a 30s headstart soon caught me as I struggled up the hill and it was a long slog of 25 minutes. However as soon as I turned around, I was flying! So quick in fact that I hit the start point again during my effort, despite going for slightly longer to turn around at a roundabout. Average speed out – 25kph, average speed back – 50kph, including some nice sections ticking along nicely at 65k!

The final big day of riding (which was the next day…) was the Uleila ride again, and despite being completely trashed from the start and having many thoughts about turning around, I manned up (our motto of the camp!) and rode all 155k and didn’t feel too bad, I could certainly hold on with everyone on the climbs if I had to. At least I managed to have an easier hour on my final full day there.

Around all this cycling we had to fit some swimming and running in! Initially the plan was to swim mornings, but as the camp progressed and we wanted more sleep, it got pushed back to the afternoons. With a lake to swim in (though admittedly a little chilly at this time of year!), a pool in the town with exclusive use during the day and the sea down the road, you are spoilt for choice. The aim of the camp was to pick my swimming back up to a decent level, and I certainly think I have achieved it. Lots of technique work, and a concerted effort to sort my bilateral breathing and tumble turning out have paid of masively, and I am almost back to swimming near my best. Once I get around to joining a swim club, I have high hopes of smashing some PBs this season.

With all the cycling and swimming, running can take a hit, but it is really not difficult to motivate yourself out there. There is a track around the lake, which is perfect for interval sets, or you can run futher down the river bed to a couple of smaller running tracks to train on, whilst the river bed gives you a nice place to run down for an easy run or some strides. However it is the surrounding area where the real running is at, and it is an awesome place to get strong, because it is really not flat! Just behind the dam by the lake is the beautiful national park, and a favourite run of ours was a 4k climb up the national park and loop back round through a small village and orange groves for a perfect 10k loop. You can also run up to the mast by the top of the dam, a brutal 10k climb, but with stunning views once you get up there (though I must admit I am told this, my legs were too trashed from all the riding to be running that hilly for that long). The other amazing run to do is the Caveman run, which takes you past the amazing ancient caves, through a river bed and over the hills to yet more amazing views. It is a proper off-road run, climbing up rocks as big as you, running down hills so steep you can’t stop and taking your pick of the paths through the overgrowth. Stunning.

The final highlight of the camp was Rob’s birthday, midway through my time there. The day started with a 4k sea swim out to an island and back, though mine got slightly cut short because as I was nearing the island I met Rob and Vicky coming the other way, trying to avoid a school of jellyfish… I went back with Vicky as she was suffering from mild hypothermia, to be caught up by Rob again minutes later as he was forced to turn around again due to all the jellies! The afternoon was a series of mini-triathlons, involving a kayak, hill-climb or lap around the lake on the bike and a hill-run or out and back down the lake. Oh, and it was old-school kit, so speedos only! Apologies to the locals that went past me on the bike, they looked slightly shocked! Despite my best efforts to ruin the race for my team with my utterly shocking kayak skills (seriously, I was paddling one way, and going the other, rumour is that Oli has a video of this… I’ll stick to the day sport!), I pulled it out of the bag in the reverse triathlon to secure the win. I almost managed to get away without getting chucked in the lake after everyone threw Rob in, but to no avail, at least it was just about warmer than I was expecting!

Apologies for the length but there was too much to write about! A big thanks to Oli for letting us stay, it is a fantastic facility and its popularity will only snowball. I left the UK as an overweight, pale office worker and returned as a skinny(ish!), tanned athelte, finally feeling fit again and with my motivation back.

2012 should be a good year.

Tim

Getting Back Into The Swing Of Things

So as I sit behind a desk with the old familiar ache in the legs, it is safe to say that I am slowly getting back into a routine of exercise. The fitness is slowly on the way up, and my weight is slowly on the way down, although my recovery speed has got some catching up to do!

The biggest boost to my training has been finally getting around to replacing my battered commuter bike, which was beyond saving, so that I can cycle into work. This gives me a good hour/hour and a half of riding each day, with a mixture of battling into the winds, easy spinning and a few lumps to get over. Now having a single speed bike, I can’t hide behind an easy gear when the going gets tough, you have to deal with it! Hopefully this will get some strength back in the legs. The prevailing wind also works out quite well for me, as I tend to ride to work into it, and can have a hand getting home if I’m knackered. My feel for the bike is almost back at least.

New Bike! Although I've removed the peddles and add-ons...

The other two sports are coming along at a mixed rate. Running is getting back to it, though my technique has gone out the window and I seem determined to hit the ground with my heel with as much force as possible, and I am really having to concentrate on it to stop. I am definitely looking forward to some drills in January! Swimming is ticking along, and the swims I do are starting to feel better. The main problem is now that I am cycling in, I can’t take my swim kit in as well so I swim when I don’t cycle in. Thankfully I have 2 pools close to me, so can go to those in the evenings, and it may even be time to bite the bullet and drag my lazy self out of bed in the morning to get a swim in before work. At least I am slowly getting back into the athlete bed times.

The diet is at least going well. I have completely cut the rubbish out finally, and my treats usually revolve around cereal bars before/after training. Couple this with training again, and in the 3 weeks between ‘weigh-ins’ I have lost 5 kilos! A few kilos more and I will be back into a happy range.

The culmination of all of this was last weekend in Manchester. The Saturday saw me race cross-country in the afternoon, and despite a dismal performance, I had great fun! I was massively off the pace, and well below my usual performance, but really enjoyed it and it was nice racing again. In the evening, I headed down to the velodrome for a Man Tri session, and was completely dead! But a good, solid double session day was perfrect for catapulting me back into training. To top it all off, I cycled home from the station when I got back to London in torrential rain with a big smile on my face.

The last step to getting fully fit will be my winter camp in the new year. I am tagging along with a few of the elite athletes from the club to Kinetic PB in Spain for 11 days of getting hammered! It looks like it is going to turn into a very professional camp, with one of the guys going threatening to bring his video-camera and accupuncture needles, both of which I will hopefully get some use out of! I certainly know my technique needs a lot of work on, in all sports. It should be good fun though, and will be exactly what I need to set up a decent 2012 season.

Starting From Scratch

Wow it’s been a long time! So long, my blog has even forgotten who I am! It’s been two months since Challenge Henley, and a skim read of my report from the race, and it is plain and obvious how burnt I was from just my feelings leading up to the race, let alone the race itself. My motivation was non-existent, which given the season I had, and stacked racing, is hardly surprising. My recovery was far from ideal between the races, and I think Henley was one too far, giving me my worst relative performance in the sport, but still I take a lot of satisfaction from toughing it out and finishing (although maybe I’m just a tight bugger who wanted my finisher medal and t-shirt after paying for it!). The season review will be another post and I will look back and see what I can take from it. This post is more in the present and immediate future.

So two months down the line, where do I stand. I have from extremely fit and in shape for Liverpool and Roth, to the best shape of my life but a little fatigued at IMUK, to knackered a little heavier but in the kind of shape where I can rock up and finish an Ironman to overweight, out of shape, extremely unfit but not fatigued. My motivation to train is also slowly starting to return, and I (almost) look forward to doing turbo sessions!

I am now fully into the working lifestyle, and although pulling stupid hours in the last few weeks, am settled in and can now concentrate on making time for sport again and getting back into the routine of training, which is by far the hardest thing to do after such a long off-season. Not that I’ve been completely sat of my butt for the last 2 months, I have done some exercise so it’s not completely alien to me, but a routine was. Though after 5 years of barely having any proper time off, it’s been great having a social life for once!

So the focus leading up to Christmas is in two parts:

1. Routine exercise
2. Diet

Routine Exercise

I am in the process of replacing my old faithful commuter, which has just about seen one too many potholes on the streets of Manchester, as is pretty much knackered beyond saving. So it’s time for a new bike (with many more planned!). Once I have a rideable bike again, I can start cycling into work which, depending on whichever office I’m in that day, should be a good hour and a half a day, which as I get back into the swing of things should be perfect and I can chuck a longer bike in at the weekend once I work out how to get out of London on my bike!

Running is fine as I can run anywhere, and all the offices I work at have showers which means I can run before or after work, at lunch or even to and from work if I want a long mileage day!

Swimming is going to be the interesting one. Thankfully London appears to actually be on top of this and I can get a ‘Swim London’ pass for £30 a month which gives me access to every pool in a public leisure centre in London, and they all seem fairly good with fitness swimming. Whilst this makes it easy to swim (and I will make the most of this), I do need to find a club of some sort to swim with, especially after the benefits I know it will give me. So any suggestions for a decent swim/tri club in London with a decent masters program will be much appreciated! I just wish they would open up the Olympic park for use, there is a world-class pool velodrome and track a mile from my house which I can’t use!

Diet

So after two months of beer and a London lifestyle has meant my weight has ballooned. Returning up to Manchester for the end of season party, I must have looked completely different, especially after all the ‘London appears to be treating you well!’ comments So it is time to reign it in, and I am going to start this completely revolutionary diet called the ‘Eat Healthily and Exercise’ diet. If it goes well, I may even right a book….

Anyway, I now clock the scales at around the 83 kg mark, which given I raced Liverpool at around 69 means FATTY! Though to be honest, even I am struggling to see where 14 kilos has gone, but I am certainly no longer the skinny little runt I was a few months ago. The diet is simple: cut the crap, get the nutrients in, eat lots of decent meat and keep hydrated. Couple this with some regular training and it should fall off.

I am looking forward to the process of regaining my fitness again and getting back into the shape. I have two camps planned next year, a week and a half at Kinetic PB, what looks like an awesome new facility in the south of Spain, at the start of January to put the icing on the cake and kick myself back into proper shape, and then the ‘beast’ Man Tri training camp in Malaga over Easter to set my season up nicely, I just need to enter some races next!

Challenge Henley 2011

The day started well enough, with well over 6 hours solid sleep and then waking just before my 4 am alarm went off. In fact I felt better than I do most days getting up for work! Throwing off the covers, my first thoughts were ‘It’s cold’. Coming from the guy who wears shorts in the snow, either my metabolism had shut down, or it was cold! Anyway, I was quickly dressed and forced down a couple of bowls of coco pops. I really wasn’t feeling hungry, and I didn’t really eat a massive amount the night before, but with the amount I had eaten in the weeks leading up, I wasn’t exactly low of energy supplies.

Stepping outside to the car, and I felt how cold it was. I was in race kit, compression tights, shorts, t-shirt and hoody, and all I could think was ‘I’m freezing my tits off’! Quickly in the car to get warm, I then headed down to Henley to get ready. Sleeping in your own bed the night before a race, in an environment you are used to was a novelty! I arrived at the race sight at about 5 am, just in time for T1 to open up and was one of the first ones in. It took a while to get my bike ready and get all my stuff taped to my bike, as I didn’t have it with me the day before. I stuck to my IMUK fuelling strategy – 3 bars, 10 gels and a bottle of fairly concentrated GO on the bike, with water and any more electrolyte drink I needed to be picked up at the aid stations. Soon transition started filling up, and it became more like a social reunion again, as I spotted a lot of friends and wandered over to say hello. The big Man Tri contingent were ready, and I soon bumped into Weeksy, who was setting up just down from me. With the wetsuit problems of the day before, I got the bottom half of my suit on early and then stood with Chris and Cheryl until we were ready to get in the water.

As we were given the ’5 minutes til we had to be in the water’ warning I was putting the rest of my wetsuit on, looked down at my ankle and then thought ‘where’s my timing chip’. Cue 5 minutes of running around like a headless chicken, speaking to marshalls and rummiging through bags, only for it to fall out of my wasitband… phew! Nothing like a bit of excitement! We headed down into the pen as we were given the news that the race would be delayed by 5 minutes due to the fog – visibility was practically nil.  I spotted a few others in the pen, including the Man Tri lot, Ben, Russ and Steven Bayliss and passed on the good lucks. The general consensus was that it was too cold, dark and early to be doing this! Although most of the negativity was probably coming from me, mentally I was not in it. Thankfully it was actually warmer in the river than it was out! I swam over to the start and put some water in the suit and tried to get warm and loose. I was still near the back when I heard a whistle, and looked around wandering if that was the start sound. A klaxon a few moments later confirmed this, and caught off gaurd, I started my watch and we were off.

The Swim

Being stuck at the back meant I spent the first few minutes weaving in and out of people and trying to get the arms going. After about 10 minutes I was at the front of the back pack, with no sign of the front pack, but just kept an eye on the bank whilst trying to take a racing line. After about 20 minutes, I started to feel actually OK, and was swimming well and soon went past Temple Island, and ticked the buoys off. After one bouy people started stopping and I looked up and saw a kayack point people back, apparently we had hit the turn around! At 36 minutes it was about time too! I had about another 5 minutes of OK swimming on the return route, swimming in the middle of the river with my own kayack escort keeping me on course. A later wave swimmer drifting across towards us prompted him to go back to crowd control, and from then on it went downhill. At this point I was in no-man’s-land, pretty much on my own and with the fog could not see the course at all. I was blinidng swimming down the river, with no idea where I was going. I had to stop a few times to stretch my back out and get my bearings, and the time seemed to tick down seriously slowly, which wasn’t fun. The current I was counting on was either non-existent, or my stroke was falling apart, probably a combination. Eventually I saw the exit and finally hit the ramp and got out. 1:11 on the clock was not a good start to the day, putting in close to my worst swim for nearly a year, though I had probably swam closer to 4.5k. Still my lack of recent pool time was really showing.

T1

I actually walked to the tent, as at this point running to shave a minute off didn’t really seem worth it. I found my bag, stripped my wetuit off and stood there shivering staring into my bag in a trance-like state. Kit selection had been bad enough the day before, let alone when I was cold and tired and annoyed with my swim, and it seemed like everyone was a bit disoritentated. It was cold but given the day before, when the sun came out it would get seriously warm, and didn’t look like it would rain. Eventually I kicked myself into gear, got my arm warmers and gillet on,  ran to the bike, put my helmet on and set off.

The Bike

I knew within 15 minutes of setting off on the bike that I was in for a long day. The first drag up the dual carriageway failed to warm me up, and my toes were as numb as they had been in the start pen. I was seriously worried about losing them to frostbite! My hamstrings were also extremely tight and any hope of sitting on the aerobars had flown out the window. Coming round the roundabout towards the first swim I saw Chris coming back the other way with a group of strong cyclists and female pros and got a big thumbs up from him. Thankfully he was having a better day than I was! When I hit the turnaround, I did a quick bit of maths and realised I was probably only about 20 minutes behind him, and I was playing leap frog with a female pro, so maybe there was some hope after all. Going up the first big climb, I even felt in control, though it was clear that my legs weren’t firing on all cylinders. Each turnaround, big turn and roundabout was packed with spectators and at the end of the lap it was absolutely packed. Kids and parents were camped outside their houses cheering on the spectators for the day. For a first time event, it was awesome.

At the start of the second lap up the dual carriageway, my legs were still cold and hand’t warmed up. At least at this point I had enough blood flowing to loosen up my hamstrings and be able to get aero for a bit. This didn’t last long as the fatigue in my posture built up and my neck, shoulders and arms soon got too tired. Going up the big climb again and I was struggling. It felt as if I hadn’t shifted up a gear and was griding away – tough going. I was also fairly isolated by this point and it was a lonely few miles. At the final turnaround of the lap the lead men were catching up, and I was lapped by Aaron Fowler. On the descent I thought I was going fairly well until Steven Bayliss came flying by at breakneck speed. As he sped off into the distance I hit a gravelly patch and nearly lost my front wheel on a stone, which certainly got the adrenaline going!

The final lap was pretty much more of the same. I was extremely glad of my kit selection and at parts could have done with a jersey as I got spat further and further back in the field. On the final climb of the bike, I actually felt better than I had the lap before, and then after the descent I FINALLY felt OK and the legs had started to work, despite the downpour that had started. 170k to warm up on the bike and get the legs working properly. Nightmare. Coming into T2 was a few, my neck and shoulders hurt and my bum was sore! First thing on the list this winter is get a bike fit and get everything sorted out once and for all. However, my legs felt OK.

T2

I was extremely glad of my spare socks in my T2 bag, the ones I were wearing were soaking through and would have been blister central! I got my wet kit off, and put the shoes on. It took me so long to get ready that my GPS had locked on before I had left the tent! The flip side of this is that it had stopped raining and was turning into a quite nice afternoon. Once I was ready, it was time to set off and I wanted to see what I could run. I may have had a rubbish swim and bike, but I wanted to do something on the run.

The Run

With my new found energy in the legs, I set off on the run and my pace was high. After my breakdown at Roth, I made a conscious effort to slow down and decided to stick to 5 min/km pace until half way if I could and then see what happened. I went through the 5k mark in under 25 mins and was on track. Unfortunately the fatigue built up from Roth and IMUK had other ideas, and soon the pace was slipping and within 8k or so I was walking aid stations. Not having my fuel belt bottles I had to resort to aid stations for fluid, not that it would have made too much difference. From then on in, it was shuffle between aid stations, walk through and get nutrition on board and then start running again.

At around 25k the mind went and I hit a serious low patch and spent a good 10 minutes walking. Times were out of the window, now it was just a case of surviving and putting one step infront of the other. I saw Chris who had gone on to a storming finish of 10:09 to win his age group. It’s about time one of us had a good race! Also out sufferening on the course were Ben and also Anna, who joined me on a walk at 35k for a few minutes before I made the final push home. The last 5k were tough, and I was hurting but I kept running. Mentally I need to refresh and toughen up, I’m convinced that running the whole marathon is 75% mental, even if it is just quick shuffling. Coming down the finish chute was more relief than anything else. My ambitious hattrick was complete and I had managed it, even if it wasn’t pretty! Over 13 hours is a long day, and hurts so much more than going under 11! The guys out there who are doing 16 hours – that takes guts and determination.

The Aftermath

Doing a hatrick was ambitious in the short time, and with a hectic schedule in between, my recovery wasn’t ideal. I think if I had been training full-time and had no distractions I could have had a decent race, but it is certainly an experience to learn from. I have learnt a lot this year, and have a good idea of how to progress my training forward next season, especially as I move from full-time athlete to full-time worker. The 2 hour coffee rides are going to be out the window! However, the reflection on the season and the planning for the next can wait, I am going to have a proper off season. 3 weeks or so completely off, with no triathlon to worry about. After a long season, I need the break to recharge the batteries and recharge the mental batteries.

It’s been a good 2011.

Challenge Henley – The Plan

I am really unsure as to how tomorrow will go. At least at IMUK I knew I was in pretty good shape, just fatigued. Now I feel fatigued still, but don’t feel in good shape! My preparation has been bad enough it would probably give most coaches a heart attack! But it could be a good thing, and hopefully once I get going I will feel good. I know my base is good, and Maidenhead half showed there was something there so we shall see

The swim could be difficult, especially if the wind creates a bit of a current like there was during my practice swim. If I spend enough time getting my wetsuit on, then I should be ok. I’m going to be aggressive with my placing and accept the beating which will hopefully give a good tow. Ideally I want to come in close to the hour, and I should really. Break the hour again and I’ll be ecstatic!

I’m hoping the bike will go much like the first half of IMUK, and although it will take me a while to get going, hopefully I’ll feel good once I do and put in a decent performance. Somewhere under 6 would be nice, above IMUK time and I’ll be a bit disappointed.

The run is anyone’s guess, and although I am running well at the moment, if my legs are dead, I’m not going to be going anywhere quickly! I would be happy with breaking 4 though by this stage, I’ll be prepared for anything! The only slight issue I might have is my calf, which is still playing up. Hopefully it will work itself lose on the bike, but if it causes any issues on the run, it will be a long day!

So overall, if I came in under 11 I would be over the moon. Realistically I think I will probably be over, though hopefully not too much. If I go over 12 I’ll be disappointed and something probably would have gone wrong!

For those watching tomorrow, I am number 93. I’ll be in my usual Man Tri kit but sporting a rather fetching pink armband so I’ll be easy to spot! Any cheers will be greatly appreciated! If you want to track me, you can go to the Challenge Henley Website and click on the live results tab. I’m number 93.

Bed time now, at this rate I’ll get over 6 hours sleep! Bliss!