Mens Olympic Triathlon: the Gamesmaker's view

The men’s triathlon started a lot later in the morning, but no, this did not mean a lie in, as the gamesmakers had to be in place at the same time of day, sue to a scheduled course recce for the elite men prior to their race.

Women's Olympic Triathlon; The Gamesmaker's view

A 5:30am start in Hyde Park meant that this was going to be the earliest start of the games so far. 3am alarm, and it seemed like the middle of the night... What am I talking about, it IS the middle of the night!

Women's Olympic Tri: who will take Gold?

It's the eve of the triathlon, and the pressure is on. Historically there has not been a race favourite that has ever won the gold in The Olympic triathlon since it joined the Olympic Games in Sydney, 2000. Britain has two.

Helen Jenkins has the spotlight on her tomorrow as she aims to make history by converting her race favourite status into Olympic Gold. That would make the quietly spoken Welsh born athlete Jenkins both World and Olympic champion.

Emberton National Sprint Championships 2012

It would be fair to say I was a little nervous going into this race. I know that the standard and popularity of triathlon has exploded this year, and nothing less than an outstanding race would do, given the massive field expected here this weekend.

Race report: Eton World Qualifier no 1, 2012

Nervous apprehension I think would be a good way to describe my mood going into this race. Training had been going well, but this was not reflected really in the Eilat race times, as I suffered majorly from dehydration which really affected my run.

ETU European Championships, Eilat

Race report, photos and video footage of my trip to Eilat for the European Triathlon championships 2012

Question / Answer session with Helen Jenkins - 3x world champion!

This question and answer session took place at the triathlon show, Sandown Park, 4 March 2012.

Speedy Beaver: Race report (World / European Qualifier)

National Sprint Championships, National ranking event, World and European Qualifier (no pressure then!)

To be quite honest, racing this on the back of the Eton World Qualifier last week was a lot to get my head round. During the weeks training, I wasn’t sure if I was peaking or tapering, it has all been a bit intense. I couldn’t get my head around thinking about another race so soon, and I still felt tired and achy from the last one till at least mid week!

I didn’t look at the course or anything till Friday, and decided not to camp over with my husband, staying home alone instead. I wanted and needed some quiet ‘me’ time to get my mind back in focus. I felt calm, chilled and ok. I think it worked out well for me. I formulated my race plan, and NLP plan, ignored the long lists of competitors I knew I would have to race and went to sleep feeling alright.

The weather was dry, windy, but in comparison to Eton last week, this was a mere breeze!

The Race:

SWIM:

For the first time ever, I was in the ‘old ladies’ wave, which in actual terms meant my age group was the youngest in this wave. I figured therefore, that all I needed to do was pick the right start spot and I would be ok, with all those young whippets off in an earlier wave! I opted for far right, lined up behind a person that looked like she meant business, and actually had a clear, scrum free swim, where I think my line may have been the most direct one to the first turn. A much better choice than last week! Shame about the marathon jog up the field to T1 though!

BIKE:

The bike course was 1 lap, with the long straight fast stretch into the headwind. As I set off, feeling good, it took me a good few miles to get my TT ‘chase her’ head back under control! With focus regained, I settled into my own rhythm, heart rate where it needed to be, nutrition plan under control, and focussed on good pedal strokes and aero lines, especially on the killer hill, which is where I caught some of the men from the previous wave, some of which were walking!

RUN:

The run was a simple out and back, up the back drive out of the Belvoir castle grounds. It was up all the way out, which thankfully meant that it was down all the way back! I wanted to do better at my mental focus here so I worked hard on keeping form and remembering all my NLP techniques. I had a small eye on anyone who came past, and noted when I was almost back to the field where the finish line was, that no ‘H’ runners had come past me to this point. I didn’t have a clue how I was going position wise, but as I approached the final few hundred meters, a person marked ‘H’ came past, with her supporter cheering ‘come on Katie, don’t let her get you back’. I knew immediately that this was a person I needed to beat, so I gave it everything I had, to get back past her. There was still 100m to go once I got past, and I felt sure she would attack me back, a quick check over my shoulder and she was no longer there. I had done it! This was the first high calibre race that I managed to finish on and win the sprint finish, and this was also the first race in my career so far where I did not lose a single category position on the run section.

Reflection:

When I crossed the line, being in the last wave, several people I knew were waiting for me, or milling round nearby. They all asked me how I had done. My response was ‘I don’t know, and to be honest, I am not sure that I care!’ I meant every word of it too, and I have never been able to say that before. I can completely and honestly say that I had done everything I had planned to do, executed the race plan as I wanted to, focussed throughout as best as I was able, and did not care at all about how it turned out, because I knew that I had given it my all, and there was nothing more I could have done.

Positives:

·        Chose absolutely the right line on the swim, went with my convictions and ignored what everyone else was doing

·        Kept focus on the run, throughout, remembering all the mantras my coach chimes at me!

·        Recognised and quickly rectified the fact that I was not sticking to my HR race plan at the start of the bike leg

·        Won the sprint finish and crossed the line at peace with myself, not caring at all what the result was!

To work on:

·        Start the bike leg in a focussed and controlled manner rather than like a bat out of hell, then fixing it a few miles down the road!



·        Find and keep the 3mile TT feeling and focus on the run. I can now focus my mind, so I need to now focus my body!

Mel Ryding and Helen Russell (35-39 bronze medallist and fellow TriUK team member)

RESULT:

Today I was racing many people who usually finish way in front of me. There were many established GB age group athletes, whose names I know. The field was big and the competition stiff. 8 people were racing for those 4 European places. I managed 8^th overall (top 10 in a national ranking race / national championships – I’m pretty impressed!) and beat several people that are usually WAY ahead of me, and finished up 5^th Qualifier, beating three other people who were trying to qualify. I also, for the first time, managed to hold my position throughout the run, not losing any places, which is a first. The biggest honour came when Malcolm Westwood (BTF board member, now in charge of all the age group team managers) spoke to me and said how he had just been talking about me, noting how I am getting better and better, and quicker and quicker. I feel really proud, I feel like I had a great race, with plenty of positives to go forward with.

2 qualification races, and 2 successful qualifications, I couldn't really have hoped for a better way to start my season!

Eton Sprint Triathlon 2011 – Beijing World Qualifier

On the run up week to this race, I felt great. I had not been in a stress, had not been uber-analysing the lists, past results, the enemy, etc as I usually do. It really was going quite well. On race morning, though, it was a different matter. After calmly and rationally packing my kit the night before (without feeling the need to check and recheck), on race morning I began to feel quite sick with nerves. So much so I almost was unable to eat breakfast. ‘It’s just your body preparing you for success’ I told myself, like David Sutton, my strength coach has been telling me.

Horrendously high diagonal cross winds were certainly going to make for an interesting race. Out the window went the idea of a PB, for sure. Fast and flat course? Didn’t seem to matter any more! Hubby came to support, and was given strict supporters lines from my running coach, which he was asked to shout from the sidelines when I got to the run. (All reminders related to my run form!)

The Race:

SWIM

After a washing machine style jostle for clear water due to bad start position choice, it was a smooth clear swim, and great to swim in an open water lake with Lane ropes (aka rowing boat lane markers!) a little choppy at times with almost white water and waves, it was that windy. I concentrated on keeping focus throughout, and cleanly navigated T1 to start the bike course (minus the usual glasses – they had blown away from my position in the wind!

BIKE

Down one length of the lake, I was cycling into a diagonal cross / headwind and on the return, a diagonal cross / tailwind. It truly was hard, hard work. The wind made navigating nutrition and corners very tough, as not only was it very strong, but also very gusty. It took some serious concentration and control to not get blown off and to keep my heart rate out of the ‘danger zone’. I really think my strength and conditioning work helped me out heaps here!

RUN

The run was a 2 lap out and back – out into a head wind, back into a tail wind. Probably better than being the other way round! It was intensely difficult to stay focussed with the extra mother nature resistance training! I worked on my NLP and race plan before hand, in order to keep me focussed and in control throughout the run, and hubby’s run coach style orders also helped! I only lost one place (as opposed to my usual 12 or so!) and was able to finish the same way I started, focussed and strong.

Reflection

For a change, my thoughts now are the same as they were then. When I crossed the line it was with the conclusion that I had executed my race plan  that my triathlon coach Steve Casson and I had discussed exactly as I wanted to. I was confident in saying that at all times I did the best that I could in the conditions served to me on the day and would be happy with the result, regardless of the actual data outcome.

Positives:

·        I stuck to the plan, with regards to bike pacing, didn’t chase anyone down and didn’t sprint off into Time trial mode like I have a tendency to do!

·        I recognised when I had become unfocussed, and regained focus constantly throughout the run

·        I didn’t panic in the swim ‘washing machine’ and simply dealt with it

·        I didn’t care about others on the course, and didn’t give chase at any point.

Things I need to work on:

·        Think in advance, plan and spot a better swim start position

·        Focus on form even more so when I am running into a head wind – grit teeth and assure myself that I CAN do this!

RESULT:

I have just found out that this was my best result in a long while. I was 4th in my age group - best placing ever in a qualifying race, which means that I have already, after only one race, qualified for the World Championships in Beijing, September, 2011. Not only that but I have beaten two other women who were there also trying to qualify, another first for me. What a great start to the season!

Grendon Triathlon Season Opener 2011

On the run up to this race, I have been feeling strangely calm. It probably has, in part, something to do with the NLP sessions I have been having with Kim Ingleby, and the fact that it is merely a warm up race for me. I was aware that there was an AMAZING top field in the women’s race (Lucy Gossage, Marie Rabie, Lou Collins, Sky Draper, Lucy Smith!) however that was not bothering me.

I have done a great deal of different things this year, training wise. I have also gone up into the next age group, so don’t know ‘the enemy’ as well. Although both these things made me uneasy, I think I was alright about it.

I think ,in a reverse way, this all contributed to my race morning unease! I am usually in a real stress, checking my kit several hundred times and stressing over getting there on time. I was sitting calmly sipping green tea with half an hour to spare this morning, thinking ‘this isn’t quite right’!!!

The Race

SWIM

When the women were allowed into the water to warm up, I spotted Sky positioning herself WAY over to the left. I looked at the first bouy, and noticed that she in fact was in a direct line to it. So I decided to follow suit. Apart from a bit of chop at the start, I had a clear run, and once I cleared the first turn, I was in clear water. I wasn’t sure at the time whether this was in fact really good, or really bad!

BIKE

As I entered T1, I heard the commentator say that Jackie Phillips was just starting the bike, and I assumed from his comments that this meant that I was in second place in my age group. I set off with excitement, keen to try out my new Argon18 E112 sponsored race bike. What that in fact meant, was I caught the back markers of the men’s wave quite quickly, as well as a few women (none of which were my age group, sadly!) but that came at a cost. The heart rate was WAY too high, and when I noticed, I backed off. This was probably not helped by the fierce headwind on most of the bike course, but by the time I realised, it was effectively too late. I eased off back to heart rate zone 3 for the second half of the bike leg.

RUN

Keith Molloy, my run coach, was standing on the run course. It is the first time he has come to watch a race. When I set off on the run, it was only half a mile before I knew the error of my ways earlier. I did not feel the usual spring in my running step, and my form must have suffered because the next time I passed him, I heard him shout ‘lengthen your stride, relax shoulders, stand up tall, push...’. That’s when I realised I had taken my eye off the ball, as far as form was concerned. So, as I have been taught, I focussed then on myself, and ensured that I continued to do the best that I could at the time.

I hadn’t seen any ‘H’ athletes come past though, which I was amazed about. I assumed that was a mistake on my part.

Reflection

My initial reaction was negative. It always is. I was thinking about all the things I could have done better, and so on. When I went to get the results from the timing tent, I was pleasantly surprised.

Positives:

·        I exited the lake in 2^nd position in my age group, and maintained that position throughout the race, something I have never managed before.

·        I raced the new Argon and learned what to expect from it, and there were no ‘new bike’ mechanical glitches despite greasy roads

·        I remained calm in my mind, throughout the race, even when I knew I had not executed the race plan quite right during the run leg.

·        I did not let other athletes on the course create negative thoughts in my mind.

Things I need to work on:

·        Do NOT get carried away by targets in the distance when starting the bike leg – focus on the WHOLE race plan and pacing strategy

·        Take on more nutrition pre race and at the start of the bike leg, to ensure sufficient fuel for the run.

I am pleased with the results, glad I managed to convincingly beat some key people in my age group despite not having my best race, and am looking forward to the next race.

Striking a balance - LIFE GOES ON!

Triathlon can be addictive. A recent blog by Chrissie Wellington reminded me of this. Then I considered what I thought to be addicted:

Need a regular fix of something

Become cranky and irritable of you don’t get it

Suffer withdrawal symptoms...

Need I go on...! Yes, I am addicted to triathlon. This is good, because it is what drives me, what motivates me to get out there, complete the training come what may, get it all done, improve, do my best. BUT.... it can also be at the expense of other things I have come to realise. This is still NOT the day job. it is NOT what makes the world go round, pay the bills.

Mistakes that I have noticed in myself that means there’s an imbalance:

·       Family holidays begin to revolve around where the next big race is

·       When I get a social offer, I wonder first what the impact is on training will be

·       When I go away, I always take trainers and the first thing I do is look for the nearest gym

·       When something crops up in real life that prevents a training session I have a melt down

·       Spare time is fitted around training

·       The husband is fitted in around training

·       Meals are fitted around training

·       If I am not careful – work is fitted around training!

Need I go on!! ? How many do you recognise in yourself?

The DAWN of realisation!

I went away this weekend. The purpose was a primary school reunion in my home town of Burnley, Lancashire. It was very surreal. I almost didn’t go. I was cajoaled into it by more than one person. It didn’t seem like home. The hills seemed much bigger (I didn’t run when I was a kid, so didn’t care what the hills were like!) and the missed training frustrated me.

BUT

I met up with a ton of people I hadn’t seen in many many years. I turned down the last reunion – it didn’t fit around training and races. I ACTUALLY HAD A REALLY GOOD TIME.

It made me realise a few things though:

·       I sometimes take everything far too seriously

·       I can afford to lighten up a bit and it will NOT make me instantly slower

·       A social life is very important

·       Friends are very important – REAL ONES!

So, a word of warning, to all athletes, triathletes, and anyone else, take a look – is YOUR balance correct? Does your life still go on?

I have made a vow to myself that mine will, from now on!

ITU World Championships – Race Report

A wet wet wet wet day! I saw a woman called Kim the evening before, she went through mental preparation techniques with me. I tried in a short 1 hour session to learn as much as I can about correct mental preparation. I couldn’t even tell you what she did to be honest, but I woke up on race day feeling ok, calm, and ready to race. The plan was to focus on my own race, although I wasn’t sure how well I could do this, because I normally spend most of my time worrying about where everyone else is!

Barton Marina Sprint Triathlon

It seems ages since I last raced, and a funny thought that the last one was in fact the European Championships in Athlone! This really was only a race pace training session for me, but as always, i want to do well, even if that is not supposed to be the focus! I have never been to Barton-Under-Needword before, or even done 'chaserace' race before so i had no idea what to expect. I was so laid back on the days running up to this race, I kept thinking there was something wrong here! The night before, I had all my stuff laid out in a matter of minutes (with the help of my 'race equipment list' on the computer!) and route planned - it seemed i had to get up at 4.45am! eeek! So, race morning, up at dawn! Hubby says i always get to races FAR too early, so this time we planned to 'time it just right' and get there at 6.45am, for an 8am start. Clear roads got us there at the predicted time, Barton Marina being very easy to find thanks to my trust TOMTOM IPhone app! There only seemed to be a handful of people here. This race was going to be MUCH smaller than i was used to. It will make a nice change. :) I had a quick look about, checked the bike into transition, sussed the layout, and was JUST in time for race briefing. this 'time it right' malarkey seemed all a but last minute' to me! No time to recce the bike route, so that will be a nice surprise in store! First time i have done a race without driving the route first! Oh well. There were only 2 waves, newbies in the 1st, then everyone else. this was a bit odd, i wasnt used to racing in the same wave as the men! i am used to womens waves, and know where i will usually expect to be position wise in the swim - back of the front pack. So this time, i had no idea how i was doing! I felt like i was MILES back, and hoped all the people in front were men!! Funny little lake, floaty gloopy algae type stuff, but was ok once we got away from the shore. nice little swim under a bridge and back, then out to T1. At one point before hand, we were wondering if we had to get out and dive in on the other side like the pro's. Phew!! Reasonably smooth through T1, clocking a time of 58 secs, a PB there for me I think, and the first one under a minute. The bike course had a few cheeky surprises in store for me. Having not driven round it, I had no idea what was round the next corner! There were a few steep decents with chevroned corners, turned out to be not that sharp, so had I know i would have stayed down on the tribars for sure. What goes down must go up, but being from the 'rolling hills' of Northamptonshire, nothing that i hadnt seen before. :) Apart from a hairy scary moment on my return (where a newbie triathlete in front decided to overtake as well as undertake a car in Barton - Kamikaze i recon!) it all went pretty smoothly. Hubby, marshalling on the last roundabout almost didnt recognise me with my new pointy helmet but managed to get this picture as i passed him! i'm not sure how much different an aero helmet makes TBH, all I can say is the bike leg turned out ot be an OKish speed, but felt easy, whether theres something in that who knows. perhaps it means i can push just that fraction more? Through T1, (it seemed to take for ever but it was only 41 secs) and runing. I had a real dilemma over shoes for this race. Having only worn the orthotics once, and still nursing the blisters, i wasnt sure if my feet were ready to race in them bare foot. I also have been nursing an injury, so wasnt sure whether to risk racing flats. Oh, what the heck. it dont matter does it, its a 'race pace training session' remember, so racing flats it was. I took the run steady, didnt know how the foot would perform. It niggles now from time to time, but on the whole was ok, and i can still walk afterwards,  which is better than after Athlone, where i could hardly walk a step! So, test race out of the way, foot held up, that means i had better NOT chicken out of the run coach training session this week i guess? Overall, 2nd in Age group, 8th woman overall. About what i had predicted. Lovely little race, well run, nice setting, great weather, and I would recommend it. I'm not sure why it struggles for competitors, it would be a great race for a newbie open water triathlete to do. A fun sunday out was had by all. :)

Race taper, Orthotics and cook fest!

Taper week, and i think i have JUST recovered from the beasting at the track with the new run coach last week!! (i had to postpone the saturday run TT though!!) i was meant to meet him again this Tuesday, but TBH, with a race at the weekend i gotta admit i chickened out - for fear he will do to me what he did last week, and i will once again barely be able to walk!