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Kona baby – Its almost race day !!...

Kona baby – Its almost race day !!

Quickly before I ramble on about the next last few days, if there is anyone who wants to watch the race and know anything about it, please go here to check out TRI247 round up of the GB athletes and the timings in the UK for the race. OK. here we go. There is so much going on in race week that we have probably missed more than we have done, however, I am here essentially to race so its not about tiring yourself out chasing around town for experiences. The flip side to this is that by the Wednesday in race week most of the orientation is done...

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Ironman World Championships Race Report – Part 2...

Ironman World Championships Race Report – Part 2

Kona 2019 – World Ironman Championships – continued So with the swim and transition 1 done and dusted its time to get out on the bike. If you missed part 1 – have a catch up here. Bike The bike route starts off pretty technical, 7 miles around town up and down Palani Hill before we get out onto the Queen K highway, once I exited the chute it was a short climb up the lower part of Palani and turn left for the first town loop, I got into my aero position early to make sure everything was working. Immediately I was in panic mode, my gears weren’t...

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Kona 2012 – Photos

Kona 2012 – Photos

KONA 2012 – IM World Championships...

Stratford Calling …….

Its been nearly 2 months since I posted about trying to beat 3 hours at London Marathon in April, I thought it might be time to add a progress report on how its going. What has changed ? Well, my statement about this not being easy hasn’t, far from it, I was right, fast running hurts !! Injury prevention has become a regular pastime, dealing with niggles when you are only running means using biking and swimming to recover or cross train loses important run mileage, so keeping up the aerobic fitness is a balance between mileage loss and reducing injury likelihood. I can feel my body is on the edge most of the time waiting to break but quick call to massage man Steve Yeomans...

Stratford Calling …….
posted on: Mar 21, 2017 | author: admin

2:59:59 marathon – Anything is possible ! Isn’t it ?...

Over the last 17 years I have run 21 marathons, 18 of them in ironman (long distance triathlon) races as the 3rd leg, the remaining 3 were standalone. My first in London I did just to see if I could do an ironman race, I was actually faster in the triathlon 3 months later than I was at London ! Marathons on their own are HARD ! and they hurt for longer afterwards. I am not sure I can say I ‘enjoy’ running marathons but it is a massive buzz to cross the finish line of any race and marathons are epic. My times have certainly varied, PB’s are 3hrs 12mins for the standalone to 3hrs 21mins in an ironman, I...

2:59:59 marathon – Anything is possible ! Isn’t it ?
posted on: Jan 21, 2017 | author: admin

Ironman Barcelona 2015 – Race Report...

IM Barcelona 2015 – Race Report Preamble Just over 12 months have passed since IM Copenhagen, it wasn’t the best executed ironman race I had done and I went there to post a time, so in 2015 I wanted to change a few things and race faster and smarter. Picking the right course was the first part, IM Barcelona ticked the box, it wasn’t one I had done, wasn’t full and was supposed to be fast. I also decided after Copenhagen to add a ‘tag’ or badge to my RoadID bracelet, this had my PB time of 9:42 from 2008. When I crossed the line in Copenhagen 1 minute outside my PB I was gutted so I decided...

Ironman Barcelona 2015 – Race Report
posted on: Oct 15, 2015 | author: admin

How to choose the right cycle insurance – 7 key tips...

Choosing the right cycle insurance can be a bit of a minefield, below is 7 tips to help in that decision, getting it right first time saves a lot of hassle when your pride and joy is either damaged or stolen. Do we really know what we are paying for and is it included ? There are a number of insurance companies out there but if you had a tick list of essentials to cover what would it look like ? √  New for old √  No excess √  Competition Cover √  0% monthly payments √  Worldwide Travel √  Cheaper Multi Bike Cover Yes, we want this, but what we also want is hassle free service when it all...

How to choose the right cycle insurance – 7 key tips
posted on: Sep 4, 2015 | author: admin
Athletes line up for 2015 International Triathlon Vitoria-Gasteiz

Athletes line up for 2015 International Triathlon Vitoria-Gasteiz...

posted on: Jul 11, 2015 | author: admin

The day before the 8th running of the International Triathlon Vitoria-Gasteiz, the small Basque city situated 70km from Bilbao the preparations are almost complete to host the 2100 athletes. The professional triathletes racing in both the full and half distance events tomorrow have completed their various responsibilities for the race with briefings and photoshoots which just leaves the small matter of being at the front come the finish line tape. The full distance race will be hotly contested, in the men’s, Pedro Gomes, sitting 38th in the Kona rankings has one eye on the next few weeks of KPR movement before the first cut is made but his definite short term future will be spent ensuring he finishes ahead of Alejandro Santemaria, another local athlete and defending champion from 2014 who hasn’t come to make up the numbers and would relish a 2nd title in front of what has...

Top 10 Safety and Security Tips from Bikmo Plus

Top 10 Safety and Security Tips from Bikmo Plus...

posted on: Jun 9, 2015 | author: admin

  Top 10 Safety & Security tips from Bikmo Plus for us triathletes    Transition area security – most transition areas won’t be manned 24/7 and you can’t lock your bike up (it plays havoc with fast transition times) . If you’re concerned then check that the event organiser has some monitoring in place, and if you’re insured then check your policy covers transition areas.      Keep your bike safe at home! Out of harms way, lock in your garage and make sure you’ve got the right locks, if you need them. Bikmo Plus have put together a guide to securing your bike in your garage effectively.    Be bright. Everyone likes to look cool and black but when you’re training over winter, make sure that you’re seen. Lights / clothing / reflective strips    Pre-race checks. Brakes, tyres, gears and the rest. Do your maintenance and make sure to...

Review : Etixx Triple Action Energy+ Gel – A triathletes view.

Review : Etixx Triple Action Energy+ Gel – A triathletes view....

posted on: Apr 1, 2015 | author: admin

Etixx Triple Action Energy+ Gel – A triathlete’s view. New sports nutrition brand Etixx have recently launched their ‘Performance’ range products in the UK, as well as the Triple Action Energy+ Gel there are 4 other products including Energy Release (vitamin supplement), Triple Action Gel without Caffeine, Energy Load drink powder and their Energy bars. The brand isn’t short of backing with well-known names such as Mark Cavendish’s Etixx – Quick Step cycling team and the successful Uplace-BMC Triathlon Team. Etixx have also gone down the ‘Informed Sport’ endorsed route, the products are tested against a huge range of substances to ensure they are clean and more importantly certified to contain no substances banned in today’s sport. The gel itself comes in the standard 50g pouch and delivers 30g of carbs. I found them easy to open on both the bike and whilst running, the consistency of the gel...

Review : Newton Gravity IV & Motion IV

Review : Newton Gravity IV & Motion IV

posted on: Feb 5, 2015 | author: admin

  When Newton introduced the version III of the Motion and Gravity shoes they were the first versions to utilise the Point of Power (POP) five lug system. The shoe had what is designated POP1, which is the “Dynamic and Power Packed” version – in other words the quicker version.  It’s therefore no surprise with the POP platform only being recently launched that this remains unchanged in the version IV and all enhancements are in the shoe’s upper. These changes are more than changing one vivid colour for another and a slight detailing update. In the version III of these shoes there was some criticism around the breathability of the upper the location of seams through utilising different materials and overlays. This has been addressed by a complete redesign of the upper now featuring a seamless engineered mesh upper that provides excellent flexibility over the metatarsal and instep. What...

Cycle Insurance – Do I need it ?

Cycle Insurance – Do I need it ?

posted on: Jan 25, 2015 | author: admin

If you own a bike or two, the value is over £1000 and you train with others, then the answer is likely to be yes. Add in racing, travelling with your bike and a few gadgets and the answer starts to get a little clearer. When I was asked last year to be an Ambassador for bikmoplus.com, a new cycling insurance company I was interested but I wanted to know it was going to benefit my particular sport and something I could honestly put my name to. As a triathlete and cyclist I certainly have more interesting areas to keep myself occupied, lets face it, bike insurance is boring, the question is, do I need it ? I know my sport can be an expensive one and I would be gutted if my race bike or training bike were to fall into the hands of thieves. I also had the quandary of putting my name to a...

Review : Nathan Littleshot Drinking Bottle

Review : Nathan Littleshot Drinking Bottle

posted on: Nov 10, 2014 | author: admin

When I asked the guys at 2pure to send me something to help me hydrate I was looking for more than just another drinking vessel. What I received was the Nathan Littleshot drinks bottle. First thing that struck me was how good it looked, not a pre requisite for a drinking bottle but I wanted something that was going to encourage me to use it regularly. Just because I participate in a lot of sport doesn’t necessarily mean I do everything I should to optimise my nutritional intake on a daily basis. Drinking enough water is one of those things I certainly didn’t do enough of. With the handy measurements printed on the side of the bottle I can now see exactly how much I am drinking. After a month of use I am proud to say this has changed remarkably. The bottle hasn’t left my side. The main reason other...

Review : GlycoSource Recovery Mix

Review : GlycoSource Recovery Mix

posted on: Sep 26, 2014 | author: admin

GlycoSource has been developed as a brand for company Science Fitness in partnership with the well-known Leeds Carnegie Institute for Sport, Physical Activity and Leisure at Leeds Metropolitan University. The product claims to reduce the carbohydrate levels in your drink by 44% but at the same time replacing glycogen 30% faster than using pure carbohydrate. This in turn has been proven to increase glycogen in the muscles and the liver. With Sport Fitness claiming this as a ‘revolutionary’ new product to the market it may take a while to catch on even with those claims, however, with nutrition in sport a key factor in performance both in training and racing it won’t be long if the claims are right that more companies will follow suit. GlycoSource combines maltodextrin and galactose (worth noting if you suffer from galactosemia) with whey protein and the amino acid leucine, so in essence is...

Review : HUMA CHIA Energy Gel

Review : HUMA CHIA Energy Gel

posted on: Sep 24, 2014 | author: admin

I hadn’t heard of HUMA gels prior to this test which is a little surprising as they have been around since 2012. After a bit of reading I discovered the inspiration for the creation of the brand came from a US soldier working in Iraq. After reading a book on the Tarahumara tribe in Mexico he discovered that they used natural chia seed blend as fuel during 100+ mile endurance running events. He worked out that if he could harness this into a marketable product he might have something. The Huma brand was born. I decided to use the gels in a half marathon, not something I would normally need in a race this short but a protocol I have used many times in training for ironman races, test the nutrition as much as possible under multiple levels of stress. So I picked 3 of the 4 flavours for...

Review : VO2 V:RACE:88 Carbon Clinchers

Review : VO2 V:RACE:88 Carbon Clinchers

posted on: Sep 22, 2014 | author: admin

VO2 V:RACE:88 Carbon Clinchers – A triathletes view. With eager anticipation, in truth, more like a 5 year old at Christmas, I unpacked the box sitting in my hallway. Looking at the resultant hoops of carbon delicately removed from the packaging I was struggling to understand how these wheels could be classed as ‘budget’. Yet in the price bracket these sit in, a carbon wheelset retailing at less than £1000 means exactly that, with triathlon already an expensive sport saving money in the current climate certainly helps. Within the price tag VO2 will customize the colour graphics on the V:RACE:88 wheels to match either your bike or kit, the choice is yours. After putting the wheels on my bike and with the main test yet to come they had already ticked the box marked ‘head turner’. The 88mm carbon clinchers weigh in around 1900g for the pair so not...

Review : TYR Convoy Elite Transition Backpack

Review : TYR Convoy Elite Transition Backpack

posted on: Sep 22, 2014 | author: admin

TYR Convoy Elite Transition Backpack – A triathlete’s view. With a triathletes need to transport three sets of kit to races on a regular basis, having a bag that can do this and provide separation for all of the disciplines would help to simplify an already stressful situation. TYR have answered this call with the Convoy Elite Transition Backpack. With a large 30 x 15 x 15in storage area separated by 3 internal mesh dividers it conveniently stores all of your kit so that you know where to find everything based on the swim, bike and run elements. The backpack is designed to open up like a tool chest, presenting all of your gear to you in easy access compartments preventing the need to dig from the top down to find those elusive items. Once opened the three sections make it easy to separate swim, bike and run gear...

Review : Firefly Recovery Aid

Review : Firefly Recovery Aid

posted on: Sep 22, 2014 | author: admin

Firefly Recovery Aid – A Triathletes View At first glance the pack supplied can look pretty innocuous but these small straps are, according to firefly, designed to aid your recovery through the use of electro stimulation. Sounds painful? Actually it isn’t, but can take some getting used to initially. The fireflys are supplied in a handy zip lock pouch along with extra adhesive straps, a cleaning wipe and emery card (to prepare the skin) along with a complete set of instructions. The website also has a handy YouTube clip for further guidance. Additional neoprene straps can be purchased if required – these would more likely be used if you decided to remain mobile while wearing them. The claim of firefly is that by using their recovery device you can increase blood flow to the lower leg through electrical current stimulation of the neuromuscular system and thus recover quicker by...

Review : Garmin Forerunner 15

Review : Garmin Forerunner 15

posted on: Sep 22, 2014 | author: admin

I was actually sent this as a mistake, expecting another package from Garmin for me this was posted out without checking the contents. I was pretty happy about the mistake to be honest. I have been looking for a watch to wear day to day and one that means if I forget my Garmin 910XT when I am traveling I can use for my training runs. The FR15 is supplied as one of two purchase options, either with or without the heart rate strap. The appropriate USB charging dock and start guides are provided, with the USB dock doubling as both upload method and charging station. The watch is designed to be worn every day; it’s significantly smaller than the 405 model which many find too bulky for normal, daily use. When in full GPS mode, the battery life is around 8 hours which amply covers most recreation runners’...

Gent 6 Day 2013

Gent 6 Day 2013

posted on: Dec 5, 2013 | author: admin

We are back from this awesome event, 2nd time for us and 1st for our friends. The verdict – Still awesome !! This is mainly an update to this blog Gent 6 Day 2011 as a few travel things have changed, if you want to read about the event, pop to the 2011 entry, that hasn’t changed. Its still beer, cycling, food, great fun, oh and more beer. Ryanair again, flight price = £60 per couple RETURN Train fare from the Airport in Charleroi to Gent St Pieters = 40Euros each (round trip – more on this later) Hotel 2 nights at the De Flandre = £158 room only (more on the room only bit later too !!) Travelling Plans Flying into Charleroi meant we had a chance to return via the same route, this time the drinking started a little earlier and to be fair, never really stopped....

Its not rocket science – honest

Its not rocket science – honest

posted on: Dec 2, 2013 | author: admin

September With it being just over 2 months since I announced my intention to do IM Copenhagen I thought it best to at least update my build up over Autumn to where I am today. Firstly, the main news for me, after being with Simon Ward for nearly 2 years and ending at Kona in 2012 I took a break to spend time with family and work pretty much every hour possible in between, not training for an ironman allows that type of freedom with weekends and spare time. So 2013 has been the year off as I did in 2010 with Teya and its definitely worth it. Trying to come back in September was harder than I imagined, I attempted to piece together a few standard single discipline training plans into one triathlon plan. I think I restarted week 1 around 4 times, it just wasn’t getting me...

Training Review Week 18/11/13

Training Review Week 18/11/13

posted on: Nov 18, 2013 | author: admin

If you want to know what a crap week looks like, this is it ! After the race on Sunday I injured my foot and decided to take a day off to see how it would go, we were going to Belgium on the Friday to the track cycling (see here) which unfortunately meant with me trying to get work all sorted in 3 days, one day off became 4 and it was soon Friday. Having a weekend off drinking is just that, there was no SBR going on and although it didn’t make for a great training week, it felt great to chill out with my wife and a few good friends over a beer or 10 ! Back on it next week I hope.  ...

Training Review Week 11/11/13

Training Review Week 11/11/13

posted on: Nov 11, 2013 | author: admin

Well this was a week of contrast, 2 key measures in one week and both an indicator of what work needs to be done. With a slow start to the week I could see a CP20 in my horizon, if you don’t know what this is, its a way of testing current 20 min bike fitness by repeating a test of all out effort for 20mins on the turbo and taking the average watts for this time, this result can then be used for setting training interval sets and even extrapolated into race efforts for all distances. I am hesitant to advocate this 100% myself as even though Hunter and Allen are the experts, my experience is that you can train for a good CP20 when you are actually training for a CP300 (ironman distance) this doesn’t really mean a lot – but I can see the benefits of...

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