London Duathlon

Race day !!
So as previously blogged...15 weeks of training for this event.  And it was definitely worth it.....
The night before I was pretty relaxed about things as I knew I had done done the training and practiced changing an inner tube! My right hand man Ron had pimped and tweaked my bike and that was running smoothly too. So, if anything was to go wrong it was probably going to be something I didn't have control over. Just the nagging doubt in the back of my mind of cramp, as this has let me down in the past.
We were staying about 6 miles from the venue and transition didn't open until 7.30am, so fortunately for me it wasn't a mega early start. The 24 hour Costa next door to the Travelodge was still a great help in the morning though.

The London Duathlon is the biggest duathlon in the world. 3,000 competitors across their 3 distances, duathlon, half duathlon, ultra duathlon, duathlon relay. Each race consists of laps of Richmond Park. Anti clockwise running (laps measuring 10km plus a short cut for the 5k runners) and clockwise cycling (laps measuring 11km) so I had to do 2 laps on the first run, 7 laps cycling and finally 1 full 10k lap running.

The large transition area before everyone else arrived

We couldn't have hoped for a better day weather wise. It was a beautiful autumn morning in the park. A lovely sunny day. Just a good temperature for shorts and T shirt racing, and for me, only feeling too hot on the last 10km run.

The Ultra competitors were first to start at 8.45am. We were set off in waves. Only 8 females taking on the challenge amongst the men, which appears to be pretty standard for this race judging by previous results I've seen.  Then from 9am waves of standard distance duathletes are fed onto the course, followed by the relay teams and finally the sprint (or half duathlon) distance competitors.  This makes for an extremely busy course. Especially on the first few laps of the bike.

Busy but beautiful

 I found it really hard to get into any sort of rhythm. Its a bit of a joke when you keep seeing signs that read 'no draughting'! as it can be wheel to wheel on parts of the course.

How many bikes?

Nice day for a ride in the park

There is a hill, so of course there is more congestion here, which is a bit of a shame as this is where I was hoping to gather some ground on some cyclists but getting past other riders was a bit of an issue until pretty much my last lap, by which point my legs were only letting me use my very easiest gear to get up it!

 However, after recceing the route a couple of weeks previous I had an idea that it was going to be a congested ride which is why I opted for my road bike as opposed to my TT bike, ie easier to manoeuvre and at least I would be near the brakes on the drops if I needed them in a hurry what with other cyclists weaving about in front! Even though there are some longer straights and some nice descents, you need to be a very confident technical rider to clock a good time on the bike leg of this course due to the business of it.

Last lap

A good start

The run loop is undulating and very picturesque. Plenty of time to look around, soak up the environment and check out the deer. There are plenty of water stations and marshals..all of whom were brilliant. Very attentive and encouraging. On the first lap of my first run one marshal shouted to me 'well done first lady' which amused me at this point, and I called back 'well there's a long way to go but its a good start!'






I ran the first 20km cautiously, targeting 7.30 pace, knowing I still had a lot of racing to do. I was really pleased with my pacing and ran into T1 ready for a bike ride!

Yippee !!!

T1 was probably the worst part of my race. Unfortunately the marshal on the gate as we ran in pointed us all the way down transition as if we had to run around the cones, even though I was racked on one of the closest rows to where we ran in. Another marshal then told me I didn't have to do this so I doubled back...so I lost some time here. Then, even after practicing loads, I couldn't get my helmet on, I got the straps all muddled. Rookie error.

After the bike leg and a smooth dismount T2 was better. Nice encouragement from the male ultra competitors here too who arrived at T2 the same time as me.
My legs were a bit wobbly for the first few strides but I soon settled into a rhythm. I got a bit hot at this point, but I knew there were 3 water stations on the route. There was plenty of water left so we could take two bottles, one for drinking one for pouring. One of the marshals recognised me from the very beginning and said 'well done you're still the first lady' which felt really special. I felt motivated as I over took 3 male ultra competitors.

Running into the finish 

I ran into the finish straight and could here Ron shouting encouragement to me...brilliant.
I heard my number announced as first lady in the Ultra as I crossed the finish line. Amazing. Don't you just love it when a plan comes into place?. I was so relieved, and so happy. I felt amazingly relaxed. Mission accomplished. 5:04:27 was my finish time. I would've loved to have gone under 5 hours as I think this has only been achieved by one woman to date. But, I'll take a win !!

The tweeted pic! First lady in the Ultra.

A woman from the events crew met me at the finish line to congratulate me and take a photo which she immediately tweeted ! Another great moment.

There was no prize giving, which was a little disappointing. Especially as the race was sponsored by Wiggle! A podium pic would've been nice.

I really enjoyed this race, everything fell into place. It was a bit of a funny in as much I knew I as the first female in my race all the way round. The ultra competitor bib numbers were blue, so it was easy to spot others in my race. After the very start I didn't see another ultra female. So at no point did I have to 'race' anyone! I kept to my own race plan, kept a rhythm. never went into 'the red' at any point. But then maybe this is how racing a longer distance should feel. Quite different to sprint and standard racing. I loved it. More time out there doing what I love doing...running and riding my bike.

Finally a big thanks to Ron and Neill for their input to this. I couldn't do it all alone, it's teamwork.

I would recommend this race if you are thinking of taking on any of the distances, but you do need to be aware that it is a very busy course. With all levels of ability racing. And all types of bikes.

You get a nice substantial medal and a T shirt available in all sizes for your efforts, but unfortunately no prize giving or awards for first finishers.


The organisation can not be faulted. The marshals are excellent. Plenty of water, and an energy drink station. An extra water station for the ultra distance cyclists.  As its laps supporters get to see you  at regular intervals without having to move from their spot. Ron and I spotted each other on all 10 laps which was great! And as race venues go it has to be up there with the most picturesque. Traffic free, just watch out for deer randomly crossing in front of you. The parakeets are a nice touch too!

Residents of Richmond park

Summer training for the London Duathlon.

So the summer has been dedicated to training for the London Duathlon. I decided I wanted to take on a longer challenge this year, so signed up to the Ultra distance, 20km run, 77km bike, 10k run.

I have endured fifteen weeks of structured training including time trials and races, all gearing towards this race.

I have run for a total of 38 hours and 27 minutes covering 303 miles with 10, 780 feet of climbing.
In laymans terms thats just 22 miles short of Malvern to Glasgow, and two and a half times up Ben Nevis.

I've cycled for 54 hours and 04 minutes, covering 1,014 miles with 42,622 feet of elevation! To put this into perspective Everest is 29,030 feet !

This was mostly fueled on grilled chicken, broccoli brown rice and peanut butter, the odd Guiness, cherry active and soreen malt loaf!

Race Brakedown:

Peaked too soon

10th June: I kicked off with the local Malvern Joggers 10k race. This is a tough off road run, and as a local it has to be done at least once. It's a Wednesday night race, which is a bit different for me. I was a bit nervous to start as I knew a lot of the other runners and I didn't want to let myself down. However, I started too fast, rookie error I know, and took the lead for the ladies for a good two thirds of the race, but then slowly but surely started to pay for my early efforts as I got overtaken several times and finally was unfortunately pipped on the line into 5th place, just missing out on 1st vet position,  by a woman I thought I should've beaten !! So, not a great start to training but a good kick up the back side for me.


14th June: Next effort was the Shirley Roads CC 50 mile time trial on the K33/50 at Alcester. This was my first ever time trial ! 7am and 50 miles....what was I thinking? I was apprehensive, but not too nervous about time or performance as I had nothing to compare to. The traffic on the dual carriageway course was worrying me a little. I gave it a good go and was really pleased with my 2:20:28, not bad for a first go. A few days later I was really pleased to receive a cheque for £15 as apparently I was 2nd female....still trying to work out the handicapping/scratch system that goes with the rest of the cloak and dagger mystery of time trialing. However I did enjoy the gathering around the blackboard at the finish to check out finish times whilst indulging in coffee and cake listening to everybody's experiences of the course! Very friendly and welcoming.

Losing my TT virginity

A Prettier ride

27th June: Another 50 mile TT. This time with as the Stratford cc open event, the K25/50 held at Welford. This course was a little harder in my opninion, but a much nicer ride. Two laps. A quieter TT with  just 2 of us girls up for this amongst the men and out of the two of us I was first.
A nice thing to do on a sunny Saturday afternoon.

Not a mother/daughter shot, but first and second ladies to finish!

5th July: OK into July and I'm ready for a 10k race. The Black Country 10k at Halesowen. Again i didn't really know what to expect. This was a really friendly race with plenty of support. Not the most inspiring of courses but sometimes I quite like racing around town centres and housing estates, as lets face it, that's how a lot of us train, so no surprises. It was a two lap course that also entailed an out and back at one point so I had a good Idea I was near the front ladies. I was thrilled to finish 2nd lady overall and 1st vet 40, and picked up prizes for both ! £50 in total,......bostin'.




11th July: Its the Upton Triathlon, and our club championship race. This was my only Triathlon this year. See previous blog for more details but I had a great race and finished 1st female in the sprint, also winning the club championship for sprint distance tri.

QOH Trophy

16th August: The Great Shakespeare sportive. I opted for the 100km distance. There was a great little challenge for all riders in the 100k and 100mile events. Who could be the king and queen of the hill, Lady Elizableth Hill, at Tysoe. Timing mats were in place to time us all. Well, not one to turn down an offer like that I was determined to give this hill the beans! Yep, I got the top spot, Queen of the hill and second lady to finish the 100k sportive over all. I had a good feeling about my effort on the hill climb challenge but my overall finish position was a bit of a surprise as I stopped at both feed stations for a comfort break and a bite to eat.

Queen of the Hill

Romeo Dunn

22nd August: A VTTA event. The K33/25s 25 mile TT again at Alcester. The same dual carriageway but not exactly the same part of it as on the 50 mile earlier in the season.  This was the respectable time of 2pm, However, the duel carriageway was really busy and it was also very hot. Sweat was running down my back and face before I had even started.
I clearly hadn't read the full rule book on TT'ing as I pitched up in my triathlon kit. I wanted to use this TT as a bit of a practice for race day so wore the kit I was hoping to race in. However, on the start line the timekeeper had to give me a polite telling off as my shoulders weren't covered in my sleeveless TT top. He said he wouldn't spoil my afternoon of racing today by disqualifying me but I must take note and make sure I wear a top that covers my shoulders next time. I felt awful, and embarrassed as the other riders must've clocked this too. I wouldn't have broken the rules intentionally and will not be making the same mistake again.
I really enjoyed TT'ing this distance, and was thrilled with 1 hour 3 minutes dead. I was fourth female. I'm definitely up for more 25s. Coffee and cake was plentiful at this event! I think TT'ing is my new favourite thing.

Rebel on the course

Enjoying racing a half again

30th August: Time for another running race. My first half marathon for 3 years. The Severn bridge half marathon. The race starts in Chepstow, takes the runners over the bridge to England, around a little loop and then back over the bridge to Wales. This is a great event and I would recommend it. Again I wasn't nervous as I knew I was no where near my PB potential so it was going to be interesting to see what I could do. It is quite a tough course, quite hilly, and also windy on the bridge!I had no idea I was doing so well, I was 8th female over all in a time of 1.34:42. Not bad considering I stopped at 2 miles for a comfort break!  However, out of the top 8 women finishers 5 of us were in the FV45 category! Old girls certainly ruled at this race.

8th Female out of this lot!

So that's it. Training done, TTs and races used as bench marks and practice. Inner tube changing practice done.  Recce of Richmond park done.
A last minute change of plan on which bike to use. For several reasons I've decided to race on my road bike and not my TT bike. So, as I type Ron is pimping my ride for me. The Ridley has had a face lift with better groupset, lighter/faster wheels, and tri bars. The pimped up Ridley has become a Pidley.

Race ready.

Pimped

Race on !!