thanks thanks and thanks again!

I would like to post here to thank the many many people that have helped to make this dream become a reality and whilst technically it’s still a long way off all the hard training, planning and prep is done and hopefully I can now focus on the taper and the event itself.

There are countless people I would like to thank for their part in the process. There are people that have inspired, advised, comforted, stretched, massaged, offered training advice, given diet advice been training partners, coached, mentally supported, given mechanical support, technical support and last but by certainly no means least financial support. Sadly triathlon / duathlon is an expensive sport and without that it just wouldn’t have happened.

My story (like many others out there) is the kind I would like to read about, a real feel good story filled with highs, lows, sacrifices but ultimately a happy ending. At school I was never sporting and was pretty much the smallest kid in class for what seems like forever.

As a young man I never imagined for one second that I would lead the active life I live now and most certainly never even dreamed of representing my country at the world championships. Most certainly not at the Age of 40. I may not be competing at the Olympics in Rio but it most certainly feels like that to me and putting on the GBR kit simply fills me with pride and I know the feeling is mutual for those who surround me! I only wish my grandparents were here to see it.

When you’re younger you just don’t see it so being a mature age group triathlete I have often had time in training to reflect on things.

Why do I have the tenacity required to reach to the top?
I have realised (and have them to thank) that I have my mother’s tenacity and my dad’s perseverance and seem to apply this in everything I do but most importantly I have the endless love and support of a good woman in my fiancée Sinead. Most men don’t want to admit it but there really is a good woman behind every good man!

This time next week the event will be over but CERTAINLY not forgotten. From there it will be onwards and upwards to the European Championship qualifiers and an Ironman to train for.
Thanks once again to those of you who have been a part of this journey no matter how big or small ‘were all cogs in the wheel’.

The final countdown

my first Cub 10 mile TT (and how NOT to do it)

Last night I took part in first 10 mile Time Trial after a disappointing attempt at my first last week, sadly I arrived all excited to find the road closed and the event cancelled. Fortunately its right on the doorstep but due to my outrageous work like balance it never seems to work for me.

Despite doing everything in preparation for an event that you SHOULD NOT do I thoroughly enjoyed it and put in a reasonable performance coming in 15th Overall and possibly top five for road bikes! Not too shabby.

HHCC Club 10 (15th overall)

Hemel 10 stats

As I said for yesterdays TT my prep was not what you would call 'orthodox' but I had already intended to simply consider it a training right for next Sundays Duathlon and as I hadn't done one before I had no time to gauge by so its a guaranteed PB. Win Win!

0545 UP Ivanhoe Beacon (BLISS)

I started my day off yesterday with an easy brick session leaving home at 0530 for a 30Km loop across Ashridge and up Ivanhoe Beacon. I dont often stop (at all) for photos but the views were sublime so it had to be done. The 5K run off the bike wasn't too hard as i wanted to save a little for the TT in the evening.

Brick session stats

Not being content with the brick session in the morning in the legs I decided to go to see Alina for a sports massage and for those that know really you shouldn't be doing any activity after but the TT was calling. I hate to make excuses and hate to say 'BUT' however my legs didn't quite seem as efficient as they should be for some reason!

It's been a great month of training and I've been fortunate enough to squeeze in so much training around work and play but i have to thank Sinead and Andrew 'GIBLET' Ibbott for his support in every way possible! I really couldn't do it without the 1st rate support.

What a lead in month!

Training is important BUT recovery is more importnaterer!

If I have learnt ANYTHING with age about my training its that I simply cant do as much intense training as I used to. All jokes aside I have truly learnt the benefits of structured rest & recovery as part of a given training plan and that ultimately its equally (if not more) important to rest / recover / rebuild and repair.

Alina was thrilled!

In the run up to this event I have been having weekly massages with the awesome massage therapist Alina Archer and I really cannot recommend her enough. Alinas massages have really helped with my recovery and therefor allowed me to keep up the intensity of training that I used to when I was young and fit! 

If you are looking for a Berkhamsted based sports massage then please do get in touch with Alina. Her massages really are first rate and shes a bloody lovley lady too.  She isnt just a sports therapist and does all kinds of girly stuff too!

Alina Archer - 07885 494579

There are so many people to thank for helping to pave the road to the world championships  BUT Alina is one of those who I just cannot go without giving a special mention!

Get in touch with Alina Today!

Alina Archer - 07885 494579

https://www.facebook.com/AAassage/

https://www.facebook.com/AAassage/

The countdown continues!

With this week being the final 'big' week of training ahead of the Championships I'm praying for the weather to stay dry and to allow me to keep up the consistency.

There is nothing that makes an athlete feel more pro than training like one, believe it or not i feel my best when i get to train twice a day and during the run up I have managed to do that or many more occasions than normal. It's been a great week so far with a decent speed session in the bag from D&T Road Runners on Tuesday a recovery ride yesterday and a brick session this morning ahead of tonights Hemel Hempstead Cycling Club 10 mile TT.

Tuesdays session was a tough speed session in pyramid format which consisted of 2 mins hard (5k pace = 6:00 mile) followed by 2 minutes recovery (easy pace 7:30 mile) going up by a minute each rep (to 5 minutes) and then back down to two minutes. The idea is to keep consistent with the pace!

51% moderate pace

consistent stats

Looking at the stats above taken from Strava and my Garmin heart rate monitor i think its safe to say the pace was consistent. These sessions generally are pretty hardcore and previously took me a while to recover from so last night just consisted of an easy ride over to Luton where sadly my tyre blew out and ended my ride!

This morning fortunately the weather was a little more forgiving and the bike didn't let me down either and i left the house at a little before 0530 for  brick session consisting of 30Km bike and 5K run at a moderate pace. It's always hard to go off hard at 0530 but fortunately im doing the Hemel 10 Mile Time Trial this evening so i wanted to save a bit in the tank for that! 

Absolute bliss up the Beacon at 0545

 Finally my GBR kit is ready to rock and roll with all the sponsors logos despite a considerable amount of trial and error on both my part and blade printings. Keep an eye out for me next week in the kit as i will be doing my tapering in it to get used to the fit and avoid any discomfort during the event! Lesson 1 to anyone just starting out NEVER race in any new kit. Always compete in kit you know and trust.

Thanks to Love Luton / Tiro Partners & SB Digital Media

Special thanks to my employers Berkhamsted School

40 not out

With 10 days to go I'm starting to feel very anxcious about the event and all the natural thoughts are running through my mind. All the biggest and best sporting greats have oozed self confidence but I'm certain at one stage or another questioned their abilities, especially when your doing hill reps on your own at 0515 in the morning.

They say a true winner or champion will overcome the odds and adapt to any given situation to take that win. Obviously being a 40-44 age grouper I often question my age when competing and my ability to do so, im certainly not as young as i used to be!

This Saturday my good friend and fellow HRABC coach & committee member #specialk Kay Prosper was fighting in his 9th Professioanl contest and on the David Haye undercard at the o2 no less. Obviously Kay took the win but it was his situation that made him all the more inspirational than ever. Kay really is the home grown champion in every sense of the word and is an endless inspiration to EVERYONE at www.hrabc.co.uk

Kay was messed about with timings, no doubt due to the logistics and scale of the show at one stage not knowing if he was fighting at all and then being shifted around in time. to quote kay himself:

Adapt and overcome! Challenges are sent to test us, but we prevail!

I really couldn't have put it better myself. This show was particularly poignant as also fighting on the show was Shannon the Cannon Briggs who at 44 says "I'm in the shape of my life, lets go champ".....

Adapt and overcome! Challenges are sent to test us, but we prevail.!‪#‎striving4glory‬

I am now running into the final week of training before a week of tapering and prepping. #letsgochamp Thanks to every one of you that have offered me words of advice and support! You have been the extra push i've needed during the prep.

#letsgochamp

As months go this month really has been a good one, managing to squeeze in decent amounts of training around a hectic work schedule and a much family time as i can grab. I've enjoyed the training camp and its all eyes on the prize now! The countdown continues!

T Minus Two Weeks

With 2 weeks 12 hours and 52minutes to go until race day (not that I'm counting) things are really starting to hot up now. I have one week of raining left and then one final week during which I shall just be tapering off and 'revving the engne' before the off.

Touch wood as i go into my final week I have managed to stay injury free and things have gone according to plan, despite my di2 battery going flat on my maiden voyage since having it installed. Each week seems to bring new hurdles, new deliveries and new achievements and that for me is one of the things that makes this process all the more special as every little cog in the wheel turns and fits nicely into place.

Aviles Duathlon - Restaurant

Over the years I have raced here and there (although only in triathlon for the last couple of years) and to be fair in some pretty grotty venues but tonight whilst at work I spent some time looking at the iphone app and at the event website and ive found a new level of excitement. The image above shows the restaurant that over looks the start / finish line in the event village.

What a backdrop?

The race albeit rather short (sprint distance 5k run / 20k bike / 2.5k run) takes in some beautiful scenery through and round the http://www.niemeyercenter.org/  and whilst this adds to the pressure being a suitably professional venue for me it makes it all the more of a once in a lifetime experience.

I have to say a HUGE thanks to LOVELO CYCLE WORKS (BERKHAMSTED) for their endless skills, support and patience in not just getting my bike race ready but in putting up with my relentless hounding and badgering. IS IT IN YET? IS IT IN YET? IS IT IN YET? IS IT IN YET? For those that have wondered about the duration of a di2 battery on 20% of the first charge it wont make a 55 mile hard ride.

Lesson 1 = Charge battery

Riders Read / Pedals Ready

THE KIT IS THE ****

 As they say "the countdown continues" with 17 days to go things are really starting to GET REAL. Many people have asked me along the way 'do you feel nervous', 'are you worried' etc etc and the honest answer is that its just another race but with huge amounts of logistics and rulings sitting in the way I'm a little 'apprehensive'.

The concept of shipping my bike across Europe and hoping to open my bike bag and find it in one piece is stressing me out slightly but the race itself is not so. Yes i'll be competing against the fastest age groupers in the world but it will be what it will be.

Tick Tick Tick Tick BOOOM!

Like many triathletes, athletes, racers or competitors I am a little OCD and to be honest when it comes to events like these I actually think it helps a little. ANY professional sportsman would tell you that they have a very specific routine or ritual when it comes to events or competition and perhaps even during training. 

My preparation for any race is fairly meticulous but this one has been unique as the fear of the unknown is whats unnerved me most. My preparation has been pretty good but there has been new kit to implement, work to be done to my bike and a whole new level of training due to the nature of the event. 

I received my proof for my sponsor printed kit and have to say im stoked and cant wait to get it on. Extra special shout out and thanks to my sponsors for all your support. 

LOVE LUTON // TIRO PARTNERS / SB DIGITAL MEDIA // LOVELO CYCLE WORKS & BERKHAMSTED SCHOOL

PRINTING BY BLADE PRINTING

If carsberg did weeks this would be an alchohol free one )-:

As weeks go this hasn't been the best what with the weather, the work and the workout schedule but more importantly a lot of discomfort due to a niggling injury in the form of a popped rib.

What on earth is a 'popped rib' I hear you cry? A popped rib is where one (or more if your unlucky) of your ribs comes out of place / alignment with your vertebrae and / or sternum cause a vast amount of discomfort in both the front and rear of the chest. Seeing as i rode almost 300 miles last week and spent a little under 14 hours in the saddle this could not have helped matters at all, especially whilst cycling in the 'aero tuck' position and desperately seeking the aero flat back.

Those that know me know I detest 'indoor cycling' in the form of the turbo (apart fro the non stop 8 hours i did for sport relief) but with a production in the theatre this week its meant a lot of lonnnggggg days and not much daylight so last night I hit a little bit of high cadence turbo training.

I always said that i would never ride in a 'sperm' TT helmet so i'm delighted in some ways that the ITU have made the world championships draft legal and therefore ruling those lids out as i hate making a hypocrite out of myself. All jokes aside I had medical reasons for buying this bit of new kit as with a benign lipoma on the back of my head the Kask Mojito was never as comfortable as it should have been.

All the cyclists out there know that we never need an excuse to justify new kit and a few grams of weight saving or a few extra watts of gains BUT it's always welcomed when we have one, even if it is as a result of an unwelcome cist.

SPECIALIZED S-WORKS EVADE

As I have said in previous posts as a 'multi sport athlete' with a child, working life and residing in the UK you have to learn to roll with the punches and accept the ups and downs that come with the fluctuations in work, weather and wellbeing!

HERES TO NEXT WEEK.

The ups and downs of a TRYathlete

For those of us that train perhaps a little more than the average bear we are more than aware that much like everyones day to day life its full of ups and downs and you have to learn to 'roll with the punches' a little.

last weeks SOLID week

Some weeks (like last) are as good as they can get with 250+ miles on the bike, plenty of running and lots of sunshine. This week however is juxtaposing to say the least with driving rain, lots of evening work and a couple of niggling injuries that are making keeping up with last weeks efforts nigh on impossible.

I have always loved the bigger miles and endurance side of things so training for a sprint duathlon and having to focus on keeping it short and sharp are something i need to focus on as with 24 days to go the taper will soon be upon us.

if only the run was this short

There have been lots of other exciting developments this week with the development of a new logo for the blog and the completion of my promotional photos (shown above). I was lucky enough to have access to the schools green screen and my resident nerd Andrew Ibbott who put in some incredible photoshopping to create these beauties!

My logo was lovingly mastered by +spencer wilson a fellow Lovelo Cinelli team rider and all round awesome guy. If you need something designing or made to look awesome then he really is your man.

I would like to thank those that have supported me in making this possible, without you this genuinely wouldnt be happening. Love Luton, Tiro Partners, SB Digital Media,  Lovelo Cycle Works (Berkhamsted) & not forgetting my employer Berkhamsted School for being flexible and understanding.

30 days and 30 nights.

With thirty days and thirty nights to go until the world championships I have in some respects been starting to feel a little anxious about what lies ahead. I generally take every event in my stride but this platform and all the logistics make it all the more intimidating. 

THE COUNTDOWN CONTINUES

The reality and scale of the event bit down hard when i was sent a link to the competitors list ant when looking at the names in my age group which featured fellow GBR athletes as well as AUS, IRL, USA, BEL, CAN, MEX and obviously SPAIN (as the host nation). Its safe to say the bar has risen as fat dave from Milton Keynes isn't on the list and obviously these are some of if not the fittest dudes in my age group in the WORLD. 

All that aside my training has been going incredible well and i have (he touches wood...) managed to remain in jury and fatigue free. I've had a great mix of S&C (strength and conditioning) sessions, Speedplay & Brick sessions (running off of the bike) and am feeling sharper by the day.

A GOOD WEEK SO FAR

Having links with Dacorum & Tring AC has helped me to keep as run fit as possible and obviously being part of Lovelo Cinelli Race Team have helped tenfold with my bike fitness and race craft. I've not got in as many crits as I would have liked but sometimes its all work and no play. Last night the sun was beaming and a group of us from the team took a cracking social ride.

LOVELO CINELLI RACE TEAM

Due to a hectic work schedule and rather bizarrely a royal visit to the school I am unable to get out this evening so set off this morning at 0545 to join my brother on his commute from Flitwick to Heathrow (53 miles). I managed to squeeze in 44 miles before getting to work which is always a delight. MONSTER KUDOS to my brother who has only been cycling for 6 months and managed the round trip to and from work. Respect!

KUDOS TO THE BIG BRO

I met Simon at 0730 in Harpenden and it was a pleasant surprise to bump into our cousin and fellow caffeine addict Mark in Costa. Mark told me that him and his wife read my blog, to which i replied "at least someone is" so if you are reading this 'Hello Mark'.

 As someone who has as understanding of depression and how it can affect our wellbeing I have learned to capitalise on the positives and and hold tight to those when things get a little rough. this week is a great week and i feel on great form which may not last but the memories i will hold on to.  As a gadget lover there is nothing better than some new toys to help keep you on top of your game and further inspire you to want to get out on the bike and feel those 'marginal gains'. I am currently trialling my new saddle, a Specialised S-Works Power (Carbon) and have to say i'm loving it.

NEW TOYS

It's all about the gains......

No matter how big or small it's all about the marginal gains. As my route into triathlon and Duathlon came from running and only ever recreational I never knew of 'marginal gains' and the only gains I ever noticeably appreciated were the introduction of a new trainer as quite simply they were the onlly gains possible (outside of those though new training methods). 

As a so called veteran, MAMIL (middle aged man in Lycra), cruiser or whatever a more 'senior' bloke into cycling may be called we all know just quite how much kit, how many moderations there are within  cycling that really can make a difference. Any cyclist will tell you and as much as they would hate to admit it, it really is 'all about the bike'. 

I won't go into it in too much depth BUT I've always been intrigued by the concept of MARGINAL GAINS so successfully implemented into British sport by CLive Woodward (England rugby) & Dave brailsfood (team sky) after working on an event of an evening with Clive Woodward. 

The majority of the cyclists I know are either wealthy, intelligent, have a passion for technology or are slightly out there. Road cycling and even more so triathlon can be an incredibly expensive sport, even more so if you let it. Most cyclists love a new weight saving addition to their bike or quite simply the latest carbon aero gadget that will give that all important saving of 50 Grammes or simply shave a few seconds off here or there. 

Today was a good day all round for bike toys and gadgets. I have always ridden SPD (mtb) shoes and cleats as I really didn't see any real benefit to "roady cleats" as I used to refer to them, especially as you walk like a plonker in them and they wear out quickly. After using my road bike for my last triathlon obviously with my road pedals I found the minimal float much nicer to raid in and felt like the power transfer was a little better. More important it shuts up all the people that endlessly ask me and criticise me for riding mtb pedals. 

More geeky toys arrived in the form of my Evoc pro bike bag for transporting my race bike to Aviles for the world championships next month. The bag really does have it all and whilst a bike box ,at be a better idea the though of taking off my rear mech was traumatising me slightly. Obviously I haven't used the bag yet BUT in comparison to my entry level DHB bike bag this ones the nuts. 

Fingers crossed it'll get the bike there in one piece and make me look every part the pro I'm not. 

 

If Carlsberg did Bank holiday mondays.........

Then this would be one of them. 

The day started rather early for a bank holiday Monday seeing me down at the Lovelo Sportive start line at approximately 0645 to help out with the set up ahead of their annual sportive which consisted of a 50k, 80k and 100k route. LOVELO SPORTIF - BRITISH CYCLING

As part of the Lovelo Cinelli Race Team we were all out in force to fly the flag and share the Love(lo) whilst tearing up the 100km route. Occasionally being part of this mixed up family has its benefits!

The Lovelo Cinelli Race Team

We started off the stunning route around the chilterns in a monster group which rather surprisingly lasted at least two miles before it turned into a 'leg massacre'.  The majority of the following 60 miles were ridden through and off and for once we actually rode like a unit until the pace split us a bit and left 'the Inbetweeners' (Me, Mike Kazer, Nick Clarke & Josh Curtis) to tear up what was left of our legs.

The Inbetweeners

The pace stayed fairly consistent and the weather brightened up too allowing us to hold a half decent 19.6 mph average over the 62 miles / 100km and come in just under 3hrs 10mins to take the WIN. (ok there are no winners in a sportif but we were first home).

Healthy numbers for a 100k smashfest

The LOVELO SPORTIF is strongly recommended to anyone as it really does have it all with a post race barbecue and entertainment outside the shop and a route to rival any sportif you will find. Great cake and a couple of feeding stations (for those that wish to stop).

In the evening i took part in the Pednor 5 for Dacorum & Tring Athletics Club (Road Runners) which was part of the Hertfordshire Championship (Veterans). A tough and hilly five mile road race around Pednor / Chesham on what can only be described as broken legs BUT I simply thought of my eight hour rest as a long T1 (transition 1). Despite my ruined legs I managed to dig fairly deep and came in 2nd in my AG and our team took 1st team in the championships. Not too shabby at all.

Pednor 5 - Herts vets championships

If Carlsberg did Bank Holiday Mondays this would be they way they should be spent in my opinion.

Training is important BUT family is more importanterer

I like to think I take my training as seriously if not more so than the next man BUT there is a time and a place for training and a time and place for family, friends and those who see greatness in you.

Yesterday I went "Back to the Roots" and met up with John Sammon & Paul Conaghan some fellow ex Cardinal Newman school boys who have been kind an generous enough to support me in my #roadtoaviles journey to the world championships in a little under five weeks time. 

Whilst I was at a seriously low ebb after doing the sums and realising I realistically couldn't afford the preparation, the trip, the kit and the event costs John & Paul stepped in to assist me. 

We met up yesterday with the kids to have a spot of lunch catch up and take some photos for us to keep and for me to use as part of the blog and promotional trail I'm Rather poorly trying to do. I had framed a couple of customised event tshirts for them as a way of thanks and of course a pocket sized selfie, as who wouldn't want one of those right?

I'm slightly biased I have to say BUT on my return home from meeting the boys I fealt positively inspired and uplifted and thought what a great story it was and took it upon myself to email the school to relay the story to them and also immediately started the ball rolling on organisation of a 25 year "class of 1991" Reunion.

John, Paul & Mathew (what a biblical sounding bunch) have most certainly not been close since leaving school in 1991 (although John & Paul are) bu i think it makes for a great story of how the Cardinal Newman school network is strong. 

I cant put into words (although I'm trying) how grateful i am for the support of Tiro Partners and SB Digital Media and the only way i can see a fitting thanks is if I simply give it my best shot at the championships and do them proud. 

 

I think the kids (even my own daughter) were a little creeped out by the weird man in Lycra and at one stage Lily simply covered her face with the flag but the photos in front of the old school gates make for a memorable back drop.  Rather ironically its our first time back in 25 years and we had to ask to be let in. 

I was occasionally asked to leave!

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