Cotswold 113 (middle distance triathlon)

 What a great weekend !  

Obligatory medal selfie. 

Eyeballs out all the way

This is a very well organised, friendly race. Attention to detail in the briefing the day before puts your mind at rest. I was  in wave 2 with some other members of Malvern Tri club,  which meant being in the water for a start time of 6.10am. Sounds horrendous...getting up just before 4am, (and it was) but definitely worth it as the traffic can build up at the water park as the day goes on so I think it was a wise choice to opt for an early wave. Also, as the run is 3 laps, some of it on narrow trails, it gets harder to overtake as the race gets busier. Out of the 3 disciplines its no great secret that swimming is not my best. I have grown to really enjoy it now though, and don't have that crazy frog look on my face any more before entering the water ! For me the swim is what it is, it took me forty minutes to swim the 1.2 mile course...i have no idea if I swam a straight course as my watched got kicked early on and only recorded 6 minutes ! I felt ok, especially as I got into T1 and Dick and Drew (2 members of the club who are far better swimmers than me) were only just leaving. Not a bad start. Onto the bike and I was up for giving it the beans. Generally I hold back a little in triathlon on the bike knowing i have to run, so this time I thought Id try harder and see what happens. Its a flat course with several out and backs and a handful of roundabouts. So it was time trialling all the way, which also makes it tough I feel as there is absolutely no respite ! Don't be fooled by a flat course.

First old bird

There were loads of marshals and big clear signage. Several pot holes although some of the road has been resurfaced since I last did this race. I saw all other team jade members en route. My time for the 56 mile bike was 2:34:59. Very pleased with that. T2 was ok, out onto the 3 lap multi terrain run, first lap was hard as I was desperate for a wee, and couldn't relax, I felt better for stopping at the loos at the end of the lap, there's a bloke with a hose pipe at the end of each lap too which was very welcome !
There's plenty of support on the run, and plenty of nutrition too!..(However I fulled the whole race with Tailwind nutrition on the bike and water on the run).the route goes through a little village and through the woods around the lakes. Nothing not to like. My time for the 13.1 mile run was 1:46:59, pleased with this too, but I was hoping for 1:45!  (Never satisfied) The finish is a red carpet with a PA system...lots of supporters at the finish. Free massage, more food, a medal, a T-shirt. And right by the lake so lots of participants get straight back in to cool off the legs! Total time with transitions, 5 hours and 7 minutes exactly.

 I was really pleased to pick up the age group win, there's just 2 categories, 18-49 and 50 plus...(guess which?)...last time I did this race i was third in age. In usual Team Jade fashion we all stayed to see everyone finish. Brilliant.

Stats

Thanks to Drew for sorting the accommodation it was perfect. Thanks to Dick for bringing the kids along as the race mascots 🐶🐶. Massive well done to Emma on her first triathlon. Special well done to Dick on his victory run lap. As ever great to have Ron supporting, joined by Andrea and Caroline, Janice was part of a relay and then became part of the support crew, and a guest appearance from Steve James was good too. Steve Clarke and Wayne were also racing.

Team Jade blinged up

A parkrun, a Time Trial, a recce and a snake.

The merry merry month of May........

On top of the world, well, the Worcestershire Beacon

These photos are taken the same week. A bit bleak on top of the Malvern hills for my run and then glorious sunshine on my bike ride literally a day or so later. 'Ne'er cast a clout until May is out' too true, as I was wrapped up again later in the month.

Sunny (S)miles

On my way to a PB

Malvern Buzzard at Parkrun.

So I threw a Parkrun in this month, just to keep a little bit of speed work going, running a fast 5k on a Saturday morning with other runners always brings better results than me just trying to bang out some fast intervals around a very dull trading estate circuit in Malvern ! I went to Worcester Pitchcroft and was pleased with a sub 21 minute 5k. The following week I threw myself into the deep end and raced a 50 mile Time Trial. It was an open event organised by Bike Pace, basically up and down the A40 in Abergavenny. It was an afternoon start, so a nice relaxed drive over in the morning. It's been a while since i've time trialled a 50, so I had no idea how things were going to go ! I was a bit conservative for the first 5 miles or so, and then thought I may as well just go for it and see what happens. My water container was loaded up with Caffeinated green tea buzz Tailwind, and that was all the nutrition I took on board. It was a 2 lap course, I raced the second lap slightly faster than the first and was rewarded with a 12 minute personal best for the distance. I was 3rd female to finish in a time of 2:08:45...just over 23 MPH.(See separate blog post on time trialling) 

Oooh, new shoes.

I treated myself to some goodies this month too ! I bought a pair of Hoka One One Clifton 5s in preparation for the long mileage building up to Ironman Wales. I tried them on in the kitchen, loved them so much I instantly ordered a second identical pair ! so hopefully that's me shod for the year.

Goggles, tow float and Hokas (Pair 2)

Thinking ahead for open water swimming I also bought a Tow float, essential for open water swimming at some venues, especially the sea. They attached around your waist and float behind you making you very visible in the water to lifeguards, boaters etc. Some, like this one, are waterproof and you can store things inside...car keys, inhaler, water bottle, phone, for example. I also ordered a pair of Roka R1 goggles, I received a money off voucher to try a Roka product so thought these were worth a go. Not tried them yet,....I don't get into open water until June !...('Ne'er cast a  clout and all that)

SNAKE

I had to put this picture in ! For 20 years I have been walking and running on the Malvern Hills....this month I was going about my business on British Camp, near the reservoir, bothering nobody, when a brightly coloured ADDER slithered across the path in front of me! I couldn't get my phone out quick enough for  a photo...but the next best thing photographing the look on my face !! This was pretty much my expression for the remainder of my run !! As I was saying repeatedly to myself, 'I've just seen a *******SNAKE !' I was really spooked by it, but then really pleased that I was lucky enough to see an Adder on the Malvern hills, I had heard they were there, but until now......

Tenby

Recce, done., pass the Tailwind rebuild.

We spent the bank holiday weekend in Tenby. What a beautiful area the Pembrokeshire coast is. On Saturday morning I set off to ride/recce the 112 mile Ironman Wales bike course. I had downloaded the route to my 'Mio' and Ron was around in case I got lost/confused. (I did) It was a long day in the saddle what with trying to work out bits of the course where Mio was telling me I was going wrong. (I wasn't) But nevertheless it was stunning, tough and really enjoyable. The scenery is breathtaking in places, some of the hills are short,sharp, punchy and brutal, (especially second time around) but still very doable on a TT bike. The only nutrition I used was Tailwind, this time I used Caffeinated Green tea buzz, and also the Neutral flavour, I wanted caffeine in the morning, and then towards the end to keep my concentration up, but it was nice to back off and have the neutral flavour in between. This is what I plan to do on race day. I arrived back at the carpark (Transition) and whilst Ron 'lovingly' packed my bike away for me (!) I set off for a short run, 5 miles of the run course. This, to my surprise, was more comfortable than expected, but I was certainly ready for my Tailwind Nutrition chocolate rebuild and recovery shake when it was over. 
However, I'm not going to lie, a curry and a Gin and Tonic were consumed later that evening ! The rest of the bank holiday weekend we enjoyed the Pembrokeshire coast at a more leisurely pace.
Perfect weekend.

(Another) Delivery for Ms. Sivertsen.

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.