Time trialling...for the TT Curious.

A little bit of info for those of you that know nothing about Time Trialling but would like to know more. This is my take on it.

TIME TRIALLING, A BRIEF EXPLANATION FOR THE TT CURIOUS.

 Time Trialling is a form of cycle racing. It is very addictive and great fun! For me it feels very gritty, secretive and old skool !

Individual time trialling is often referred to as ‘The race of truth’. Mainly because it is every (wo)man for themselves. There’s no pack riding, drafting or ‘chainganging.’ Welcome to the ‘Pain Cave’.

Club time trials are usually held in the summer months on a designated evening and time. Individual riders gather almost secretly in some layby or similar to ‘sign on’. Here you are issued a re-usable number which is pinned to your back. Your number relates to the minutes past the hour that you start, so for example if the time trial starts at 7pm the first rider will leave at 7.01pm and they are number 1, 7.02 its rider number 2 and so on. Riders then line up one behind the other and are set off at 1 minute intervals to ride the measured course, eyeballs out, lungs busting, heart pounding, adrenaline pumping, as fast as they possibly can! The course is generally not marked on club TTs, riders are expected to learn the course in advance.  However club TTs tend to be quite short, usually 10 miles, and the courses easy to learn and ride. Other than the volunteer club time keepers at the start and finish line there are usually no other marshals. At the finish the time keeper makes a note of your number and the time on the clock, you hand your race number back in and you hang around to see everyone else come in so that you can check out your finish position and time. Some clubs may allow guest riders for a trial ride, or have a ‘come and try it’ event.

Open time trials follow a very similar format. However entry in advance is required and is usually via the CTT. So affiliation is required (cylclingtimetrials.org) The distances can be 10, 25, 50 or 100 miles.  Riders are allocated a number in advance. On the day of the race registration will be in a village hall, scout hut or similar. Riders ‘sign in’ collect their number, maybe warm up on their turbo trainer by their car and then once again assemble on the start line, which can be a couple of miles from registration. If there are roundabouts or turns to negotiate there will most likely be bright signage (arrows) and often marshals. Once you have crossed the finish line you return to race HQ, to sign off, return your number and most importantly enjoy coffee cake and cycling banter with the other riders. There are usually prizes for fastest men, fastest women, sometimes down to third place, sometimes a vet category. Prizes can be cash, or a trophy.

There are also 12 hour and 24 hour events and also hill climb specific races.

Sometimes there are slots available for tandems, or ‘two up’ racing. Two up - two riders together, taking turns to share the pain, usually resulting in a faster time than individual riders.

You don’t have to have a specific time trial bike to participate, road bikes can be used, however if this is the case the road bike cannot have bar extensions or deep section wheels, the rider cannot wear aero clothing or aero helmet. Often, in the open time trials there is a separate category for road bikes. These rules may be more relaxed at a club night event. However, at all events all riders must have their shoulders covered by clothing, so save your sleeveless tri tops and singlets for triathlons.

I love time trialling. We are lucky to have a womens series here in the midlands which in the past I have participated in. I like to include time trials as part of my training to really try and nail the speed work. I recently did a 50 mile TT as part of my build up to the Cotswold 113 middle distance triathlon. Fuelled by tailwind nutrition, caffeinated Green tea buzz! It seemed to do the trick as I got a 12 minute PB at this event, completing it in 2:08:49.

For more information on time trialling, including more detailed rules and regulations, check out the CTT and VTTA.

Duathlon season

April didn't have the greatest of starts for me as I picked up a virus...nothing too dreadful but it did stop training for a week. I didn't feel too disjointed about this as luckily for me it fell on easy/recovery week so I only had a few easy sessions in the diary as it happened. I managed a easy run on the Malverns with a friend that was up from London, otherwise it was a week off.
This month the rides got longer, and I also started on some repeat brick sessions....run, bike, run, bike run etc....these repeats I find work well using the turbo.

Hereford duathlon 14.04.19
A great little early season race to test out transition skills, multi sport, pinning a race number on again etc. Not too far from home and we had several club members at the event. For me I chose the slightly longer of the 2 distances on offer .... 4.6 mile run, 18 mile bike, 2.2 mile run.
It was a chilly day, I opted to wear fleecy base layers under my tri suit and a merino wool hat ! I'm no good in the cold. This race is really well organised and is very beginner friendly for those dipping their toe into the multi sport world as well as suitable for those wanting to race 'all out' in preparation for the season ahead.
I had a pretty good race, and finished 2nd female. Pleased with that.

Recce of IM Wales bike course
The weekend after Hereford was Easter, and we had decided to go to Tenby to do a recce of the Ironman Wales bike route. Well, the 70 mile loop, on the day of the event you do some of the loop twice making the distance 112 miles. What a weekend to choose to go. It was absolutely glorious ! Warm sunshine, blue skies, very little wind. Idyllic.

Tenby sea side

Summer clothes !

I couldn't wait to see for myself just how tough this course is, I've heard a lot about it. I cylced just over 50 miles pretty leisurly, when we thought we'd stop for a spot of lunch. ( Ron was never far away in the car in case I lost my way.  ) I devoured a bowl of sweet potato fries ! The fuel of gods. I was chatting away about the course to Ron, telling him it wasn't too bad and I hadn't found any of the hills challening. However....... the next 20 miles was where its at !!! Narberth, Saundersfoot, Wisemans.....all the hills are compacted around this section of the course ! I cycled along side a woman who was also recce'ing...she has done the race before. She told me the hill we were climbing was known as 'Heartbreak Hill' and she said its 'just absolutely mental on the day' Ha! great. I saw lots of other people recce'ing, everyone was really friendly, positive and helpful. It was a fabulous weekend. I did find some of the hills challenging....and then discovered that my rear casette was just a 25 sprocket ! Something that will definitely be changed before race day.
After a scheduled easy week it was time for ...
Storm the castle duathon
10k run, 33k bike, 5k run. Billed as the UKs toughest duathlon.

Team Jade about to embark on storming the castle

Gorgeous multi terrain running at STC

Second time for me racing this one. I still love it, one of my favourite races, even if it is an 8am start on a cold April morning, an hours drive away ! Dermot and the boys from Be Endurance do a great job as event organisers. The setting in and around Ludlow is beautiful, with the finish being in the castle grounds. First run is 2 laps of a 5k route, multi terrain, including 'lactic ladder' steps up to Whitcliffe common with fab views over Ludlow, you then descend and run along the river and then up and around the castle before doing it all again.  The bike is a challenging 33km ride through Shropshire and Herefordshire, with 500m of ascent. There are 2 main sections of climbing, 7km over 'Fiddlers Elbow' and a climb up through the Mortimer forest near to the end, the ride finishes with a long descent back down into transition where you start the second run which includes running up the lactic ladder twice again !! Painful.

#JadeVisor

Each time you race this event you move up the hierarchy rankings, and therefore this determines which wave you start in ..kings and queens first, dukes and duchesses, barons and baronesses, Knights and finally peasants. ...second time for me so I became a Knight. Fifth time for one member of our tri club so he became a King of the castle! First time for another member of the club so he was the dirty rascal, oh no sorry.. a mere peasant !
I was chased down by fellow club member Neill (who started in a later wave to me) just after T1..he shouted something to me about his bike gears not working ... as he sped past me ! Didn't seem to hold him back.
I felt I had a great race, I finished 4th female, 1st in age category (45-54) and picked up a whole load of Zone 3 goodies including a running visor in club colours.
A banquet of food awaits in the castle grounds post race including sausage rolls, danish pastries, current buns and a bottle of beer. What is not to like? A family friendly race with kids events (Junior storm) taking place too. Would I recommend it? Yes, Would I do it again? yes, beginner friendly? from an organisational and race experience point of view yes, however practice multi terrain hilly runs and hilly bike rides. Practice getting up at 5am too.!! 

#LeftInRuins

Love a podium pic

 
As ever Tailwind Nutrition has got me through the training, racing and post race efforts. 'All you need, all day, really'.

Recovery fuel that really works.

First race of the year!

March training and racing update.

Yep, the weather is still hit and miss but I guess that's normal for March. I'm so pleased I treated myself to a new smart trainer this year, It has been worth it's weight in gold when it has come to keeping on top of my cycling fitness through the winter. I've not jumped on the Zwift band wagon yet but I am a resident of Sufferlandria.

However I have been making hay whilst the sun shone and managed to get out for some longer rides and even had the TT bike out for a couple of short sharp sessions.

Nutrition

Stocked up

I stocked up on more Tailwind nutrition. This time I have opted for the Naked flavour energy drink as well as the caffeinated green tea. This is because my rides are getting longer and I don't really want/need caffeine in all the nutrition I am taking on for training. I have also decided to go for the chocolate flavour rebuild and recover, a change from vanilla. Both are tasty and both easily break up and dissolve with no glupes or lumps.

Tosser

Early on in March saw my first race of the year.....the all important Rotary club of Malvern Pancake race ! I was in a team of 4 from Heartstart Malvern for which I am a volunteer trainer.....we didn't win. In fact,...in our category there were only 3 teams...we were third ! It's just as well we are better at teaching people how to use a defibrillator and deliver CPR than we are at tossing pancakes whilst we run.

Swimming
The club friday night sessions are doing me the power of good. Plenty of technique coaching as well as CSS paced swimming. This month I have been trying to lengthen and slow down my stroke rate.

Cycling

Winner winner chicken dinner...well, second!

It was great to participate in the VC Sevale 10  mile TT on course K46/10 the last weekend in March. I was pretty relaxed and put myself under no pressure I had litterally had my TT bike out twice this year for some very short burst. So I was thrilled to post my second best time for the course and finish in 2nd place (females)  picking up £30 prize money. Result!! I love the TTs....They feel gritty and old fashioned. Everyone is there to race eyeballs out all the way and do the best they can at that moment. There's no moderate effort going on from anyone. The coffee and cake always tastes better after a TT too.

Running
It was our final timed 10k run with Malvern triathlon club. This time for a bit of fun it was run as a handicap race. Jayne, the organiser, used our best times from the series and staggered the start times accordingly. Unfortunately for me I had posted a really good time for the course back in November so I was one of the last to go off. I didn't catch any one up and was overtaken by two fellas! Resulting in me finishing last in the handcap ! Great fun, looking forward to being motivated through the winter by this series again next year.

Team Jade

Lovin' the runnin'

This month I have really been enjoying my running again...I have had a bit of trouble with my glute/hip, but regular sports massage and daily mobilising exercises seem to be helping this improve. Getting up on the Malvern hills for a run is just the best escape, whatever the weather.














Recovery
I've also taken time out to enjoy plenty of family time. My eldest daughter has returned to the UK after a year living in Tokyo. We've had a family wedding and Mothers day.  So plenty of R&R included in my schedule the month keeping the balance right.

Family R & R

Crazy weather February 2019

Ramping it up.

Training has just started to ramp up a bit and I have really been enjoying using The Sufferfest app alongside my new smart turbo. When its cold wet and windy outside I'd much rather be set up for a good session in my pain cave which used to be our living room !

Apparently at one point I was trying so hard at a swimming session I burst my swim cap !

Enjoying the club winter series way too much

We had the 5th running of the club winter 5 and 10 km timed run. This is great fun with runners generally setting off in pairs about 10 seconds apart. It really is a race against the clock but for me its great to start a few people back so that I have people to chase. Not my fastest time this one but always a good effort as its a tough route with several hills. Coffee back at the leisure centre afterwards to warm up with the rest of the club runners.

Sweating it out in the pain cave (note the dew drop)

Queen of the mountain, February sunshine 

I was intending to race in a low key local duathlon on the 24th, you could enter on the day so I held off to see what the weather was going to be like! Race day morning came round and the weather in Malvern was very foggy. But, I decided to go along to race HQ in Peopleton as sometimes the fog can be quite localised. However, not on this occasion! It really was a pea souper and conditions seemed to be getting worse. All participants were hanging around wondering whether or not to race and waiting to see what decision was to be made by the race offical and the organisers. The start was to be delayed an until 10am and also it was to be a run only event, with the fog proving to make the bike leg too dangerous. I decided not to pay the race entry and instead came home to do a 'run, turbo, run' ....which personally I think was a good move.








February weather has been crazy ! Really warm for a couple of days. It was fantastic to take advantage of this and ride in shorts and run in shorts and T shirt on the Malvern hills ! But then litteraly a couple of days later  the same week back in fleecy base layers, and windproofs !

I went to a charity auction in aid of raising some money to help one of our younger Malvern Triathlon club members out as he has been selected for the BTF west midlands academy. Over £1000 was raised for him and I successfully bid for a couple of signed caps and a Tshirt from long distance elite triathlete Nikki Bartlett ! Good fun and all for a good cause. Several elite triathletes and runners donated signed items including GB Tri suits, books and posters.




Of course all training has been fueled and refueld by Tailwind Nutrition UK.  All you need, all day, really.

As you were February... 2 days after the sunny pic !

So, with this weather change again it seems March is coming in like a lion,...with it go out like a lamb? Watch this space...more next month! Happy training.

I'm Back !!

Summary of 2018 (very brief)

Yep, I've had a whole year off this blog, but I have been active with triathlon and other races. The year was spent focusing on swimming and resting my poor right knee...However, amongst other races I managed to complete the Gauntlet middle distance triathlon at Hever castle on a boiling hot day which resulted in a compulsory non wet suit swim. And Ironman Weymouth 70.3 which was the extreme end of the weather spectrum and was freezing cold blowing a hooley. There were a couple other standard distance sea swim triathons in there, sea swimming being the big deal for me in 2018. So, i'm over that, and ready to go again.

So it's 2019 and I have a brand new goal

IRONMAN WALES 2019!!!

I've bitten the bullet and entered this race that excites and scares me all at once. Perfect.
If I am going to do one full Ironman in my life I want it to be a toughy. I've been sucked in by all the hype about Tenby, and part of me can not wait.

This  year has started brilliantly for me as I have been chosen (along with 12 others) as a Tailwind nutrition UK trailblazer for 2019. Picked from nearly 300 applicants. It's great to be a part of the team.  Tailwind is 'All you need, all day, really'. It does what it says on the sachet. No extra gels or food needed, a completely liquid source of energy for endurance training and events. The recovery powder is second to none in my opinion. Tastes, good, mixes easily with no lumps and it really works ! Rumour has it that some trailblazers make cakes/brownies using the chocolate recovery powder.


So, I finished 2018 with the Telford 10k on the 9th December, and after that took a few weeks of enjoying some social riding and running.  It was lovely to have a little break and just do what I fancied really. I was then raring to get back into proper training from about the 2nd week in January....just around my 53rd birthday !


So, training has begun, nothing too much just yet. Just a bit of structure and a few efforts on the turbo for cycling and hills with my running.

The Pain Cave.

True love, The Malvern Hills.

The Malvern Hills always play a big part in my run training...it would be criminal if they didn't when I am lucky enough to live with them on  my doorstep.

 I have membership at both the Malvern Splash and Malvern Active so have access to swimming pools on a very regular basis, along with the Tri club coached swim sessions on Friday nights which are brilliant. Strength and resistance training usually comes from my own classes which I teach, this involves body weight exercise with plyometrics, I also teach Fitness Pilates so plenty of core work on a weekly basis too. I use The Sufferfest on the turbo, the app also includes yoga sessions for pre and post workout and strength and conditioning sessions.

Parkrunning as a Malvern Buzzard.

Parkrun has become part of my life again after a long break so this will be incorporated into my training too.

I have membership to two local clubs in Malvern, Malvern Triathlon Club and Malvern Buzzards running club. Both are very welcoming clubs, encouraging and motivating. Because of my anti social working hours I find it tricky to fit in many training sessions with either club but do so when I can.

As IM Wales isn't until September I needed an earlier focus, so the Cotswold 113 (middle distance tri) is booked up for June. I should be incorporating a few local races and time trials in the build up to this. So, watch this space.

The club social ride was cancelled this morning due to the weather forecast, so instead I had a teetered run on on the very icy Malvern hills and an easy half hour on the turbo to spin the legs through. Then a long soak in the bath listening to 'The Brick Session' podcast, an episode on an interview with Louise Minchin, talking about her experience at the Patagonman triathlon at the end of last year. A great listen and very thought provoking. She talks about how she is not going to enter and more GB stuff but instead go for events/races that offer more of an experience. This struck a chord with me.. So, here's to 2019, the year I become an Ironman.

The best gym in Malvern.

Cotswold Classic middle distance triathlon

I did it!

I DID IT!!

So, I said 2018 was the year I was to become a successful triathlete and I have !

Cotswold classic, 113 events.

Swim 1.9kms. Bike 56 miles Run 13.1 miles 
After weeks and months of working on my swim in both the pool and at Upton Warren lake my time and effort paid off! The club technique sessions on Friday nights from October to July were the absolute corner stone of my swim journey. Huge thanks go to Stewart, one of our tri club swim coaches, as without his expertise, passion and patience I would not have made the swim gains that got me around the 1.9km lap of Lake 32 at the Cotswold water park.

There were 14 of Malvern Tri club members taking part at the event. For most of us it was our first Middle distance., Half Iron distance.,113. 70.3.,We called it everything !

Apart from the swimming the rest of my training, as usual, was done alone. Huge thanks go to Neill from the club for his help and experience that went towards my training schedule.

Of course the special thanks goes to Ron, for all his support, encouragement and technical expertise. Helping me with decisions on gearing and wheel choice throughout my training as well as race day. And of course for the hours he spends on maintaining and cleaning my bikes. Planning my bike ride routes and generally looking after me !

Race day eve
We stayed overnight in a lovely room in Cirencester. Blaize court studio. 
After an early carb loading meal at the local Italian restaurant we returned to the room to watch Mo Farrah get Silver in the 5000m and settled down to a pretty good nights sleep. Setting the alarm for just after 4am!

Excited in transition.

Race day morning. 
An early start...Ron drove me so far and then dropped me off with my bike and bag to cycle the last bit of the way to the start. Thus avoiding the huge queues for the car park but more importantly Ron could get back to the room and get back into bed for an hour whilst I met up with my MTC team mates and sorted my transition area out. Transition closed at 6.15.


Swim 38.24
I was surprisingly calm at the start. I knew I had trained for this, I felt prepared. I had swam over distance several times at UW lake and felt pretty confident. The lake was warmer than I anticipated.  Malvern were all starting together so there was loads of comfort and support as we all entered the lake together. Dave from the club had arranged for us all to start in the same wave and even managed to get our requested green swim caps !
Seeing the whole 1.9km course in one go surprisingly did not daunt me.

These guys are great. 

I started relaxed and finished relaxed. I thought about my technique all the way. I tried to draft where possible to save energy but never managed to stay on anybody's feet for very long.
After being helped from the water from one of the many volunteers at the finish it took a few steps to get my balance before I could jog through to T1, I glanced at my watch and saw 38 minutes !! Wowee, I was genuinely expecting 40-45. So this gave me a huge boost. I saw Bill and Cliff in transition and realised that I'd done all right !

T1 3.54
I didn't rush it.  Water in my ear was a bit disconcerting so I jiggled around and jumped up and down until that cleared, I didn't want to be dizzy on the bike. Stepping into my already done up race belt was much better than trying to clip it together.

Bike 2.44.10
I was aware that I had not done a ride anywhere near distance since April. I took a steady start for the first few miles, had a drink and something to eat (Peanut butter/cocoa/honey in bitesize wrap) and got comfortable. Steve from the club came along and asked what pace I was riding at as he had left his Garmin in transition ! I saw him several times on the bike leg, along with Bill and Cliff.
Ron was out supporting on the  course, I saw him 4 times. Each time I think I was either eating, or drinking and probably not looking very speedy !
The 2 lap course was smooth going for me. My bike was running very smoothly thanks to Ron. I managed to keep a steady pace of 20-21 mph for the 2 laps. The course is flat, (one hill) with several bends and turns. This really highlighted the fact that my bike handling skills do not match my pedal power. If I need to work on anything its definitely my cornering...something Ron has been telling me for years. I just don't know how to work on it !

T2 2.03
Again no issues. I sat to change my shoes as I was desperate for a wee. A female GB athlete, who shall remain nameless, gave me a top tip at Zofingen last year. She said if you sit on the grass in transition you can have a wee and nobody will know ! I tried. I failed to deliver. Maybe something else to work on !

Run 1.47.42
No problems with starting, my legs were working and i was not daunted by the distance. The sun was shining and I knew the course was flat, and lovely through the woods and around the lake. However I still needed a wee. A fellow female MTC member, who shall also remain nameless (you know who you are) is very proud of the fact that she can go on the run...Literally! I tried,....again I failed to deliver! So, I spotted some toilets en route and dived in. Getting a one piece tri suit down isn't the issue, it's trying to put it back on again over a sweaty body, all whilst your heart rate is about 90 percent of your max !

And relax! post wee.

I did feel much more comfortable for going though, and a glance at my watch made me realise I had started way too fast. I planned on 8 minute mile pace but this was more like 7.30s.  My first of the 3 lap course was too quick. Stupidly I should know better than this and in hindsight should've slowed to my original 8 min mile pace plan.

I saw Ron several times as always giving me great encouraging support. Telling me I looked strong. I felt it. I was really enjoying the run. The marshals were very encouraging and very clear and helpful. Maria, Jess and Matt from the club were marshaling and were doing a great job. Loads of supporters were out. It was great.

Running too fast but loving the moment.

It was just before lap 3 when I started to get a bit of cramp in both calves. My toes started to curl of their own accord, first one foot, then the other. The cramp started to get worse, I was forced to slow quite a bit and tried to relax. It was never enough to stop me completely or reduce me to a walk, but I had to bring the pace right down. This was a bit disappointing as I really wanted a 1 hour 45 minute run.
I approached the finish funnel very happy. Very strong. Very pleased to have finished even though the run was 1 hour 47 minutes.
Arms in the air I was determined to get a good pose for my finish photo !

Happy

Finish 5.16.15
I approached the line and heard my name announced. Ron was there and I heard him shouting and congratulating me. He said 'you tore it up didn't you?' Haha! great. Very pleased it was over.

Yep! done.

I went to the finish area for a bottle of water and some salted peanuts and a banana. Cliff from the club had finished 4 or 5 minutes ahead of me. We queued for our timing slips together and shared our race story.

I then joined Ron on the finish line to watch the rest of the club members come home. All with very different reactions as they crossed the line. It was brilliant. Rich from the club was there taking fabulous photos of us all.

Once were all in we had a team photo and then all headed for home. We had a post race curry night to be ready for!

On the way home I got a message from Heather who was there working on the 'Big bobble hats' stand. I had won a prize for finishing 3rd female over 50! As she coincidentally lives in Malvern she had picked it up for me.

A trophy, and a big bobble hat ! Fantastic, what a great surprise.

Analysing my results later I saw that I was just 8 seconds off 2nd in age group....I now have to work on either my bike handling or my bladder inhibitions ! ...or maybe both.

The event
It's brilliant. I can't fault it. I heard that the car park (new set up this year) was an issue, which didn't affect us, but the organisers (113 events) I'm sure will try to sort this for next year.
I highly recommend this to anybody doing their first middle distance. Or anybody wanting a flat, fast course for both the bike and the run. The lake is also very clean and lovely. Lots of support and lots of very helpful marshals.

Conclusion
I am thrilled to have successfully completed my first middle distance triathlon. I'm feeling so much better about my swimming and know that I can now only improve on this. It's highlighted that I need to put some time into honing my bike skills and that it's still stupid to start the run too quickly, even if you do feel great at the start of it. Next time transitions will not be so relaxed either, but I wanted to be sure I didn't forget anything this time round.
So clearly I'm already thinking about my next one ! Could this be the turning point?




Post race
Quite a few of us from the race met up for a curry and a beer back in Malvern. Club Chair Sarah joined us and got us to all individually stand up and tell the rest of the group what our favourite moment of the weekend was. We had a fabulous night all sharing our stories. Lots of inspirational and happy memories. As ever MTC camaraderie was top notch.
#TeamJade

TriFerris womens only sprint triathlon

Swim 750m bike 20km run 5km

OK, so this was it. Time to dip my toe back into the water and race my first Triathlon for 2 years.
The TriFerris womens only sprint triathlon at the Cotwold water park seemed a great triathlon to get me back into my wetsuit and back on the tri scene.
I wasn't let down.
The organisation  from the TriFerris team and their marshals was spot on with friendliness from other competitors, supporters and employees of the water sports centre being second to none today.
The only gripe was the amount of pot holes on the bike route....but this is not the responsibility of the race organisers.

Morning of the race
I'm not a fan of a 5am wake up call but thats what it took for us to leave the house at 6 to arrive at the venue for 7am. Easy access to parking and race set up went smoothly, although I did have to rush to the lake for the briefing which had started earlier than advertised.

Swim 17:03
This was to be the test today. I have been swimming with the club sessions in the pool since just before Christmas. These sessions have been a tremendous help, I'm still slow, but I can honestly say that I look forward to these sessions and feel I have become a born again swimmer ! Who knew? My confidence has built and I no longer think of myself as a non swimmer....I still have a lot to learn, and need to make big improvements, but the will is now there...we just have to find the way.

I started towards the back, letting the faster women go off first and I wanted to keep myself from getting caught up too much in the washing machine effect. This worked well as I actually swam past a few people, and did a bit of draughting too.  I didn't panic, and if I felt myself fighting the water I quickly reminded myself to relax and soon got back into a good breathing pattern.  I thought my sighting went well although I lost my way a bit coming into the finish.

I was 77th out of the water!

T1 1:52
I got a bit dizzy in T1, I managed to whip my wetsuit down to my waist whilst running from the lake to transition. I stopped at my bike and slipped the one leg out easily but then I got giddy !! and had to hold on to the scaffolding for a bit and struggled with the other leg. I'd also caught my timing chip and had to redo the velcro. I ran off with my bike and then realised I had made my mistake of the day, a real school boy error as I'd not put my race belt/number on so had to go back. I lost vital seconds here and had a word with myself about it too.

Bike 33:25

Dry side

Once on the bike I was away. The dizziness had gone and I was up for a race. I dug deep and raced well.....I over took 61 women!  This felt great and I was loving it. The course was flat and fast. As previously mentioned the pot holes were a bit off putting at times and also there was a lot of standing water, but I don't feel this hampered my ride too much and it was the same for everybody.
I had a smooth flying dismount, putting to bed the memory of St Wendel last month when I skidded off the bike at this point. I had gone past a women right at the end of the bike leg and knew she was
following me into transition.

T2 0.41
This was better, smooth, no problems. I was trying my Zoot triathlon running shoes for their first race, they were great, no faffing. Didn't lose any places here.

Guns out

Run 19:58
The woman I over took at the end of the bike leg was hot on my heels but I pulled away and didn't see her again. The run was 2 laps around the lake. The course was flat, multi terrain and Beautiful.
I couldn't see anybody up in front of me so had nobody to chase. However, I ran hard and felt I was giving it everything.









Finish 1:13:01
I crossed the finish line with a smile, I genuinely felt happy with my race.
Unbelievably it was still only 9:15am Sunday morning !! This short stuff is funny!

Overall I came 16th and was 2nd in the 50-54 age group.

I promise that's a smile :)

If only I could swim faster !! I gave away 6 minutes or so to the top athletes in the swim, and some unnecessary silly seconds in T1, but was pleased that my bike and run times were up there with the top few. Not bad for a long distance duathlete :)

It was good to catch up with Sara Northover, who had a great race and for the second year running not only won our age group but was first female overall. Inspirational Sara, congratulations.

So, I've learned from today's race, if not only to try and remember to put my race belt on before heading off on the bike. It has also made me look forward to swimming more and to get to the lake for some open water practice as much as I can, which unfortunately is only once per week. Next up is Upton Triathlon standard distance next month....watch this space.

TriFerris womens only triathlon is a great event that I would highly recommend. As well as the sprint there is a super sprint which has a 400m swim and just one lap on the run and a novice race which has a 200m swim and one lap of the run (I did this back in 2011) All distances do the same bike leg. So, a good place to start your triathlon journey.

As ever thanks to Ron, Neill and Stewart.