tag:blogger.com,1999:blog-16912911165145636672024-03-18T20:08:43.563-07:00If at first you dont succeed Tri & Tri againFollow my journey on the road to Aviles 2016 Duathlon World ChampionshipsAnonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-1691291116514563667.post-57790287363301493672016-09-14T01:11:00.004-07:002016-09-14T01:11:47.110-07:00<div class="p1">
<b><span style="font-family: Trebuchet MS, sans-serif;">Rat race man versus mountain 2016</span></b></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Set to start at 0800 on Sunday 3rd September 2016 in Caernarfon castle, a world heritage site of the 800 year old medieval fortress. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The Man Versus Mountain is a gruelling 22 mile trail run up to the summit of mount snowdon (the highest mountain in Wales 3500feet and the highest point in the British isles outside the Scottish highlands) and then down again following the famous llanberis path. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Having competed in this race before I was aware of both how tough the event and the conditions can be but the closer the event came it became clear that this year would be extremely different. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj_AcRrG3_MI2AVx6Z14o36ZZU07ItITFB4DdzamtXVZsXZYLJth2B4S7JDVVWupVVJYkJJlwQvyqMYrC9Qzg6Ijbvzwhnskr8JC4HYcyQCN6p70doUrcdhzWBtpjz3AtNoWU9MS4YJOU/s1600/picture-1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj_AcRrG3_MI2AVx6Z14o36ZZU07ItITFB4DdzamtXVZsXZYLJth2B4S7JDVVWupVVJYkJJlwQvyqMYrC9Qzg6Ijbvzwhnskr8JC4HYcyQCN6p70doUrcdhzWBtpjz3AtNoWU9MS4YJOU/s200/picture-1.jpg" width="200" /></a><span style="font-family: Trebuchet MS, sans-serif;">The week prior mandatory kit was increased as the conditions worsened meaning each competitor was entirely self sufficient and prepared for a long cold and wet stay on the mountain side during this monster of an event. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">On race day the the conditions plummeted further with the first starting wave of 0800 being held back as the driving rain and 60 mph gusts batterdd the summit. In light of this the organisers opted to turn all my fellow fell runners a half mile before the summit. Obviously somewhat disappointing but in the interest of common sense and safety it was for the best. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAm52NEhhdrxHSpQeHzufZldOPIUNZseuJvZB-wUQsrM-d-Ig3cknsEmlqDw6Ex_8ymS5iglwvIifpbiEVXFTJFYkef0htpjGMk-k53dbCwUUWLSulZL9J0KyVlJ4M8EzAUEKNvtFAn2k/s1600/picture.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAm52NEhhdrxHSpQeHzufZldOPIUNZseuJvZB-wUQsrM-d-Ig3cknsEmlqDw6Ex_8ymS5iglwvIifpbiEVXFTJFYkef0htpjGMk-k53dbCwUUWLSulZL9J0KyVlJ4M8EzAUEKNvtFAn2k/s200/picture.jpg" width="200" /></a><span style="font-family: Trebuchet MS, sans-serif;">The rain continued from start to finish in true snowdonian fashion but I saw little sign of negativity out on he course from my fellow rat runners as the scenery is real jaw dropping once in a lifetime stuff making it impossible not to grin ear to ear as you soak it all up. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The llanberis path on the descent is slate, slippery but seriously exhilarating and took us from approximately 12 miles in to 19 miles before attacking the VERTICAL KILOMETRE a 1km long monster of ascent rising 500 Metres in elevation over tough tough terrain . The vertical Km is the only timed segment of the event which rises up to dinorwic a disused mining village and whilst on the way up you are guaranteed sublime panoramic views over the finish more importantly the bragging rights and a pair of merrel trainers are at stake for the fastest time for the day. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">After a final descent of 2 miles into llanberis you are faced with the delights of the RAPID RAPPEL which features a number of water based obstacles designed to separate the men from the boys. The first a high jump into a freezing lake after walking the plank, a short swim through a couple of lakes going over and under flotation devices and after a short run the absail into a lake which may not seem particularly challenging until you've ran 20+ miles. Another short run one icy cold lake crossing and you are onto the home straight BUT rat racers don't get off lightly with an 8 foot wall to navigate and 3 obstacles the required he dexterity you only had approximately 4 hours ago. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I came in 15th place overall with a time of 3 hrs 34 minutes (2nd place in vet 40+ category) and 4th place for the Vetical KM with a time of 12:20 </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl7ixaH12-COZbumqoPe6wcApmf9wx56jWLBg8D9xOlSLPqKY_zVkf1E9oobDxOpnI4ap_NknwOJ8ya_90e4abLj4DD63uo8bo1HGaRcK7dKMHisabyoigs2L61cgBZeYH9zsw7LUsyjI/s1600/IMG_6589.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl7ixaH12-COZbumqoPe6wcApmf9wx56jWLBg8D9xOlSLPqKY_zVkf1E9oobDxOpnI4ap_NknwOJ8ya_90e4abLj4DD63uo8bo1HGaRcK7dKMHisabyoigs2L61cgBZeYH9zsw7LUsyjI/s200/IMG_6589.JPG" style="cursor: move;" width="200" /></a><span style="font-family: Trebuchet MS, sans-serif;">Having completed this event before I knew just how spectacular it is BUT that being said the conditions two years ago were significantly different. I cannot recommend this enough as it quite literally has it all to offer and much much more. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Thanks to rat race for the first rate organisation and to all the fellow rat racers but more importantly to my fellow team member the BEDFORDSHIRE BRUTES. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Until next time snowdon. </span></div>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-79438390033148331272016-09-11T12:12:00.004-07:002016-09-11T12:12:24.343-07:00To prepare to fail is to fail to prepare<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-GB" style="mso-ansi-language: EN-GB;"><span style="font-size: large;">To prepare to fail is to fail to prepare…</span><o:p></o:p></span></b></div>
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<span lang="EN-GB" style="mso-ansi-language: EN-GB;">As a multi-sport
athlete with a passion for a plethora of activities ranging from boxing to
ultramarathons I have always been astonished at some people’s approach to event
prep. <o:p></o:p></span></div>
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<span lang="EN-GB" style="mso-ansi-language: EN-GB;">As any
builder or tradesman might tell you the key to good workmanship is all in the
preparation and the very same is applicable to pretty much everything you may
face in life, school, college, interviews and obviously applies to ANY form of
sporting activity or competitive sport.<o:p></o:p></span></div>
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<span lang="EN-GB" style="mso-ansi-language: EN-GB;">To me and
with that matter to anyone who has a true understanding of event preparation
the prep itself can be, actually scratch that IS the most important element of
competing and is the difference between make or break!<o:p></o:p></span></div>
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<span lang="EN-GB" style="mso-ansi-language: EN-GB;">Many many
people are able to put in days, weeks or month’s worth of training in key
preparation for an event in order to get into the best shape of their lives but
for some reason seem to neglect key elements. Below are a hand full of bullet
points and none of which involve your current state of physical fitness or
ability.<o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
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<ul>
<li><span lang="EN-GB" style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;"> </span></span><span lang="EN-GB" style="text-indent: -18pt;">Pre event diet</span></li>
<li><span lang="EN-GB" style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;"> </span></span><span lang="EN-GB" style="text-indent: -18pt;">Flexibility</span></li>
<li><span lang="EN-GB" style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;"> </span></span><span lang="EN-GB" style="text-indent: -18pt;">Travel requirements</span></li>
<li><span lang="EN-GB" style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;"> </span></span><span lang="EN-GB" style="text-indent: -18pt;">Race day logistics</span></li>
<li><span lang="EN-GB" style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;"> </span></span><span lang="EN-GB" style="text-indent: -18pt;">Race kit</span></li>
<li><span lang="EN-GB" style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;"> </span></span><span lang="EN-GB" style="text-indent: -18pt;">Race day supplements</span></li>
<li><span lang="EN-GB" style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;"> </span></span><span lang="EN-GB" style="text-indent: -18pt;">Post-race recovery</span></li>
<li><span lang="EN-GB" style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;"> </span></span><span lang="EN-GB" style="text-indent: -18pt;">Post-race nutrition</span></li>
</ul>
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<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">Having just
returned from a tough and technical 22 mile race up and back down mount Snowdon
I am more than aware that for 99% of us it is human nature (especially for men)
to overestimate our level of fitness or ability. Most of us are able to
physically ‘dig in’ and ‘grit our teeth’ to push through levels of tiredness or
exhaustion but should our race day supplements or kit let us down then quite
frankly its game over!<o:p></o:p></span></div>
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<span lang="EN-GB" style="mso-ansi-language: EN-GB;">No amount
of durability can counteract a ‘bonking’ cyclist, a freezing ultra-runner on
the side of Snowdon or perhaps a cramping athlete of any other kind. The key
thing to remember is that each and every one of these elements performs a vital
role in an athlete’s success and is an essential cog in the wheel.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-GB" style="mso-ansi-language: EN-GB;">FAILURE TO PREPARE IS TO PREPARE TO FAIL!<o:p></o:p></span></b></div>
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Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-51770491289653110822016-06-06T00:46:00.000-07:002016-06-06T00:57:13.263-07:00My first World Championships (felt like first day at BIG school)So now the dust has settled I can begin to reflect and dissect my preparation and performance during yesterdays event the ITU Duathlon World Championships.<br />
<br />
Whilst I knew I wasn't going to set the world alight and win the entire thing or my age group for that matter my intention was to remain positive and convince my self that 'impossible is nothing' during my run up.<br />
<br />
Coming from a boxing background it is instilled in me to remain positive and confident in your own abilities no matter how big the opponent or hurdle you face. It's all about a Positive Mental Attitude and never losing your poker face.<br />
<br />
In what was only my second EVER duathlon I faced a race against some seasoned athletes and those being the fastest guys IN THE WORLD too. During our Team GB pre race briefing we were given some pearls of wisdom from some of the teams most decorated athletes, one of which whom has won gold in his age group some 11 TIMES!<br />
<i><b><br /></b></i>
<div style="text-align: center;">
<i><b>Treat this race like any other race "go out and run your race" and not get sucked into the whole magnitude of the event. </b></i></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
<b><i>"complete the first year and compete the next year"</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
Whilst I wasn't happy with my overall achievement here I have to accept that it is a very new experience but as i promised i would give it 100% and 'leave everything on the course'. The 40-44 age group is an incredibly tough age category and one with a large number of athletes jostling for podiums.<br />
<br />
I hold my head high as after looking at the stats this morning I went onto the bike in 179th place overall and came off in 135th. It was a hard hard tough ride and race altogether.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-T_BxJ1MfHpXTtcxVAmD_kM6VVuXXwUBfeBxhiD5qp8luQbZRAnyLUie22gYBTvuWjNQo-KEBTi4zbpiFacOioT7ZgactOPe3WS95jiee-wONcVZr_DhkiHcPUFXYF4JFBnwgEDOCmdk/s1600/Screen+Shot+2016-06-06+at+08.54.28.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-T_BxJ1MfHpXTtcxVAmD_kM6VVuXXwUBfeBxhiD5qp8luQbZRAnyLUie22gYBTvuWjNQo-KEBTi4zbpiFacOioT7ZgactOPe3WS95jiee-wONcVZr_DhkiHcPUFXYF4JFBnwgEDOCmdk/s400/Screen+Shot+2016-06-06+at+08.54.28.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">race splits and stats</td></tr>
</tbody></table>
I have so many people to thank for getting me here supporting, inspiring me and encouraging me in one way or another and hopefully I have made those of you proud in one way or another. I will come back faster, fitter, stronger and ultimately wiser.<br />
<br />
Thanks for being a part of this once in a lifetime journey. For now i'm focussing on the positives which sees me <b>20TH FASTEST 40-44 YEAR OLD SPRINT DUATHLETE IN THE WORLD!</b><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS1mlq1YIJgFeKgpf7Dec_DW0chShbAfnmzyRbs8UVyDmZKjbZC4y9uWEwNQqJs94E2z6x51_m4osdpBW2kgm1fonGJ6Rrmcd9DmIrgL-zEHCF5Me2ylWhZA3vW4UFOsjxkuYgbE13Z4o/s1600/13335529_10209143927853804_5588384517654365646_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS1mlq1YIJgFeKgpf7Dec_DW0chShbAfnmzyRbs8UVyDmZKjbZC4y9uWEwNQqJs94E2z6x51_m4osdpBW2kgm1fonGJ6Rrmcd9DmIrgL-zEHCF5Me2ylWhZA3vW4UFOsjxkuYgbE13Z4o/s400/13335529_10209143927853804_5588384517654365646_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">post race patriotism</td></tr>
</tbody></table>
<br /></div>
Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-36299901782556324732016-06-03T06:10:00.000-07:002016-06-03T06:10:03.119-07:00The final countdown<div class="separator" style="clear: both; text-align: left;">
So were here, yes here, like REALLY here. Despite the worst possible start to my experience I could have asked for we have actually arrived and started the final preps for the ITU Duathlon World Championships in Aviles, Spain. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWlPyie8RMssnMcOU9TuENLpDfmbuM0-ZujTlGfxGSQmUijJWGV7p8XcazAKSjp6lIg-flH3YfsOgRKPugyA_WUvcJd-SyDN1DRFKBm7u7BTOTY5K1nmLe_4Bp-1mCsL583INs71ZJITI/s1600/IMG_4391.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWlPyie8RMssnMcOU9TuENLpDfmbuM0-ZujTlGfxGSQmUijJWGV7p8XcazAKSjp6lIg-flH3YfsOgRKPugyA_WUvcJd-SyDN1DRFKBm7u7BTOTY5K1nmLe_4Bp-1mCsL583INs71ZJITI/s200/IMG_4391.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Packed and ready</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjaTMsSIJuPtYTOKZ0Ut19Q3ebJ9rsq55ySkIchpFDWHMdLetJJB22LbA8_1na6CFg7bSbWXjpJwADomFCudYSZSa1S2dra1voKCNFlHyD_bacb20ZdvbuH0BIQrDKxno1DBVIDe3iI3Q/s1600/IMG_4395.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjaTMsSIJuPtYTOKZ0Ut19Q3ebJ9rsq55ySkIchpFDWHMdLetJJB22LbA8_1na6CFg7bSbWXjpJwADomFCudYSZSa1S2dra1voKCNFlHyD_bacb20ZdvbuH0BIQrDKxno1DBVIDe3iI3Q/s320/IMG_4395.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">as excited as a school boy (pre flight delay)</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbzjkwaxga7wXrrG68rVAV4eFWnm0JFRykrzmRakncaq2Lu-P2SIkS-ijNQ3yOeaUPgsoVvjxAPqJV2_LX08Wzy8HN_PCvZPH_3Y0G0FidUCz4Cs4ms9ube51EG2y5KBagbsLGzytGsPs/s1600/IMG_4407.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbzjkwaxga7wXrrG68rVAV4eFWnm0JFRykrzmRakncaq2Lu-P2SIkS-ijNQ3yOeaUPgsoVvjxAPqJV2_LX08Wzy8HN_PCvZPH_3Y0G0FidUCz4Cs4ms9ube51EG2y5KBagbsLGzytGsPs/s200/IMG_4407.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sinead & I reccing the venue</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG9RFlt4b0H8HeBAdSNuEuVkV_3MQuBvr8-FKQ7PvIPThxFSNtf89tVaqT7WsgJTFXm2byTHcu8qd2ni7WnUW6S_gXBBrhirBsqYb09aWC0Ko0Vnq3QFr7-DYTNNIWk8_p-XFRZjZ8Zcc/s1600/IMG_4408.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG9RFlt4b0H8HeBAdSNuEuVkV_3MQuBvr8-FKQ7PvIPThxFSNtf89tVaqT7WsgJTFXm2byTHcu8qd2ni7WnUW6S_gXBBrhirBsqYb09aWC0Ko0Vnq3QFr7-DYTNNIWk8_p-XFRZjZ8Zcc/s320/IMG_4408.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I finshed early</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlp09r4EcCF0zc0ltUV-OBhnLoVntYW1syNz8BecNGmY_PKcGXluWBrk844Shct4rzy0BuOyZPuP4hbUo2SyPz4BjioDde46kIbIKc8tp7zSfHM0IPCXG8LaKdXgZ6moTa1yxHioHm-nY/s1600/IMG_4412.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlp09r4EcCF0zc0ltUV-OBhnLoVntYW1syNz8BecNGmY_PKcGXluWBrk844Shct4rzy0BuOyZPuP4hbUo2SyPz4BjioDde46kIbIKc8tp7zSfHM0IPCXG8LaKdXgZ6moTa1yxHioHm-nY/s320/IMG_4412.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">KOM on this beast this morning</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSphCw_JSdqIwrTmSx4hdaJhY_RxhfThyFaX1Q6uQWr40bmeFgPTRdDwfaKCw-MlYtZzsPRTvkhAfkzNRKN1vPJ-ze_Iv_zYLbGUTJK-OfQXcnDETX-IlID_PVlic9oNUvbGqDqT9KxYk/s1600/IMG_4415.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSphCw_JSdqIwrTmSx4hdaJhY_RxhfThyFaX1Q6uQWr40bmeFgPTRdDwfaKCw-MlYtZzsPRTvkhAfkzNRKN1vPJ-ze_Iv_zYLbGUTJK-OfQXcnDETX-IlID_PVlic9oNUvbGqDqT9KxYk/s320/IMG_4415.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beautiful panoramic views</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGDCop3T7_dZhvfL0wEo5uj5ixFuNPKW5rWpRyNR015U2Ml8W-3t5Roz7zTYj_5t7IDZPmlHuFyZK5KXAvcLf_CwG3OLvhGE6TBgdlOuIgxzKXsZ-soIND6pcdbw_BM0Wz-bvLRr4bi98/s1600/IMG_4429.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGDCop3T7_dZhvfL0wEo5uj5ixFuNPKW5rWpRyNR015U2Ml8W-3t5Roz7zTYj_5t7IDZPmlHuFyZK5KXAvcLf_CwG3OLvhGE6TBgdlOuIgxzKXsZ-soIND6pcdbw_BM0Wz-bvLRr4bi98/s320/IMG_4429.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race registered</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGaGuN-FMXjIsDTTZZjE1yL02qapLGxMm41M8sh7bL2WGOVKois43DVghnS3_H8M9AxrdsB9Kt2lWnET2ejLNt0Ojdfq98VoyfySfwVP6RZFFqMovBbrOSxDSMaGKG3xaOSJ-jZJBQpt8/s1600/IMG_4432.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGaGuN-FMXjIsDTTZZjE1yL02qapLGxMm41M8sh7bL2WGOVKois43DVghnS3_H8M9AxrdsB9Kt2lWnET2ejLNt0Ojdfq98VoyfySfwVP6RZFFqMovBbrOSxDSMaGKG3xaOSJ-jZJBQpt8/s200/IMG_4432.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hotel Zen Balagares (bike recce)</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnIN3dNjMgfCzlTQuSroRmOnUzXdeBxs6cqD8yiQmX09wJkHaT3G1ulg5I9knawE3jBhnstzdXC3qmn91Gwc58LlFGsF8GzuQE157-tEEwRilqn3-g8LysLBsyE1BP0y8F57kaAheuOw8/s1600/IMG_4440.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnIN3dNjMgfCzlTQuSroRmOnUzXdeBxs6cqD8yiQmX09wJkHaT3G1ulg5I9knawE3jBhnstzdXC3qmn91Gwc58LlFGsF8GzuQE157-tEEwRilqn3-g8LysLBsyE1BP0y8F57kaAheuOw8/s320/IMG_4440.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Test ride to recce the course</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheM8SYMEOksxzd9KzKAqovTirHAFkWKwGU_Jm4H58bdGE4b_vbTC_myhl052tCsnxHkNlTvhWd-lbDw4yxpqvzk8WQZ2fgQcCvMARRAuyyn-ZMkdwdmQKF2jLCfuhqeGEfcZihEa6Zt0w/s1600/IMG_4446.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheM8SYMEOksxzd9KzKAqovTirHAFkWKwGU_Jm4H58bdGE4b_vbTC_myhl052tCsnxHkNlTvhWd-lbDw4yxpqvzk8WQZ2fgQcCvMARRAuyyn-ZMkdwdmQKF2jLCfuhqeGEfcZihEa6Zt0w/s320/IMG_4446.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">our 2nd police escort</td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-42354511439821456672016-06-02T00:14:00.001-07:002016-06-02T00:14:43.065-07:00So close but yet so far!So we're here. Well we are 'here' but not quite there yet as we're currently sat on the Tarmac at stanstead due to textbook French air traffic control strikes.<br />
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Anyone that's been on holiday and has been delayed knows the pain only too well. Fortunately there are 40 team GB athletes on the plane so I don't feel like I'm going to miss anything. The Mrs is asleep but I'm like an excited or anxious kid waiting for his first day at big school to begin.<br />
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All the training I can do is done, the bike is as prepared as it can be (although I do have to put it back together at the other side) and the bags are packed. The race face just needs to go on and were good to go!<br />
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I don't think anything too exciting or energetic will be happening today as it was a 01:45 start which is rather annoying as the delay will be longer than the flight itself.<br />
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Fingers crossed I'll have time to update once we arrive in Aviles.Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-74817817452731161682016-05-30T09:01:00.002-07:002016-05-30T09:01:53.367-07:00thanks thanks and thanks again!<div style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px; margin-top: 6px;">
I would l<span class="text_exposed_show" style="display: inline;">ike 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.</span></div>
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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.</div>
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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.</div>
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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.</div>
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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.</div>
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Why do I have the tenacity required to reach to the top?<br />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!</div>
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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.<br />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’.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg91QsTDf_ZDXtpiWuKtodQOjRoZ78GEp6aCaeO8hrkDMok-8Yb2s5AABat1ZnJB9wXxjS615cSqeJ0x8IEpiNmf95UIxb_6RA7O3C6xmdNtxxFzJ2Igc9Me3c2aRrENyWU2gLK8Ed8MrI/s1600/13320642_10154376202424750_3893765744684701423_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg91QsTDf_ZDXtpiWuKtodQOjRoZ78GEp6aCaeO8hrkDMok-8Yb2s5AABat1ZnJB9wXxjS615cSqeJ0x8IEpiNmf95UIxb_6RA7O3C6xmdNtxxFzJ2Igc9Me3c2aRrENyWU2gLK8Ed8MrI/s640/13320642_10154376202424750_3893765744684701423_o.jpg" width="273" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The final countdown</td></tr>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-85653258766580384132016-05-27T07:08:00.001-07:002016-05-27T07:10:34.366-07:00my 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.<br />
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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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlxKlCXS9dEIpda0l-NDlRcPGudx3LCcfXeWZbLp14oW5Y-Cw-hoVJ7j5odjKehC4vWAKc-paIHfMMW1HMasB0J2DGFBWRySPsw2JtIcjsQJ5xaX2JHwsfRbl7D0rS1covPSgnR1B7pM/s1600/13243961_10154367390904750_1069407145283430843_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlxKlCXS9dEIpda0l-NDlRcPGudx3LCcfXeWZbLp14oW5Y-Cw-hoVJ7j5odjKehC4vWAKc-paIHfMMW1HMasB0J2DGFBWRySPsw2JtIcjsQJ5xaX2JHwsfRbl7D0rS1covPSgnR1B7pM/s320/13243961_10154367390904750_1069407145283430843_o.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">HHCC Club 10 (15th overall)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNSDZLjEuXyLD-J3AQOJ92Akarhx2msWYUoCnEWGeg0y-ag1By5JpQaLMhtGXs2De_9hYXAlb2kRI9gfY6UaxCeCST7jOk5WtuFj3FrfCmOF6VjWjZujnUrpUNtFOOC0OdvWFvqwH73Ro/s1600/Screen+Shot+2016-05-27+at+14.45.38.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNSDZLjEuXyLD-J3AQOJ92Akarhx2msWYUoCnEWGeg0y-ag1By5JpQaLMhtGXs2De_9hYXAlb2kRI9gfY6UaxCeCST7jOk5WtuFj3FrfCmOF6VjWjZujnUrpUNtFOOC0OdvWFvqwH73Ro/s320/Screen+Shot+2016-05-27+at+14.45.38.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hemel 10 stats</td></tr>
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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!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicf487JmDnp0_zLRcSRMBIodKzeiG8A5Uk9n8bBV3JhhO-EHF2up08bhyphenhyphenT7XVkot9MdzmpAeOxyV9BFio4HYedr_L8t8Sdoqa4G8muF2lbVMCkYXQNpIXkQ6DnZt14MKxUoqh2flT69Q8/s1600/Screen+Shot+2016-05-27+at+14.56.15.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicf487JmDnp0_zLRcSRMBIodKzeiG8A5Uk9n8bBV3JhhO-EHF2up08bhyphenhyphenT7XVkot9MdzmpAeOxyV9BFio4HYedr_L8t8Sdoqa4G8muF2lbVMCkYXQNpIXkQ6DnZt14MKxUoqh2flT69Q8/s320/Screen+Shot+2016-05-27+at+14.56.15.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">0545 UP Ivanhoe Beacon (BLISS)</td></tr>
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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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCBuE1bN-od0j8YrWyLVXVjSdJS0dAhIhYUFdyTk4-EwmHlZz3EELsBppvUn9pX_b3rtH3idiOETGjZFRCH23nzjS4R1I1mmDQwL6V314RL2MytH0r2cGqwaTwdMmxmUkkT1pQKgOixho/s1600/Screen+Shot+2016-05-27+at+14.56.22.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCBuE1bN-od0j8YrWyLVXVjSdJS0dAhIhYUFdyTk4-EwmHlZz3EELsBppvUn9pX_b3rtH3idiOETGjZFRCH23nzjS4R1I1mmDQwL6V314RL2MytH0r2cGqwaTwdMmxmUkkT1pQKgOixho/s320/Screen+Shot+2016-05-27+at+14.56.22.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brick session stats</td></tr>
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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!</div>
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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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlJFM44oNhyphenhypheny7HWP7vIDXhVyODvnkdRb1ZtkyGdiAsqJH8hexXJfQtm5zRMZmq_GoMsqjMZgykqZr_TV3D0OajsjBtdfLrIGMuUcvyA6E2hSrFMklOaVb_Us1grbvOv51afGN4JqDGSd0/s1600/Screen+Shot+2016-05-27+at+12.33.57.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlJFM44oNhyphenhypheny7HWP7vIDXhVyODvnkdRb1ZtkyGdiAsqJH8hexXJfQtm5zRMZmq_GoMsqjMZgykqZr_TV3D0OajsjBtdfLrIGMuUcvyA6E2hSrFMklOaVb_Us1grbvOv51afGN4JqDGSd0/s320/Screen+Shot+2016-05-27+at+12.33.57.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What a lead in month!</td></tr>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-45048367695675584532016-05-26T06:59:00.000-07:002016-05-26T07:27:42.558-07:00Training is important BUT recovery is more importnaterer!<div class="separator" style="clear: both; text-align: left;">
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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.</div>
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<tr><td class="tr-caption" style="text-align: center;">Alina was thrilled!<br /></td></tr>
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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! </div>
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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!</div>
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<tr><td class="tr-caption">Alina Archer - 07885 494579</td></tr>
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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!</div>
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Get in touch with Alina Today!</div>
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<span style="font-size: 12.8px; text-align: center;">Alina Archer - 07885 494579</span></div>
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<a href="https://www.facebook.com/AAassage/">https://www.facebook.com/AAassage/</a></div>
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<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.facebook.com/AAassage/" style="font-size: medium; text-align: left;">https://www.facebook.com/AAassage/</a></td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-51892565410436036742016-05-26T06:45:00.004-07:002016-05-26T06:45:56.587-07:00The 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.<br />
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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.<br />
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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!<br />
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<tr><td class="tr-caption" style="text-align: center;">51% moderate pace</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxDcFmr8SRPUPx7uhB0u9nectymAKhDhKjuByATW7GsPwPr20-759z3NgToMmIUxY4FUub92IUbgSydHJ74229sdv-p9ru-Q3TTdjI6iH0uGhoD-jE_DrLeMNjA2AjOzad1462M7nLiV4/s1600/IMG_4291.PNG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: left;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxDcFmr8SRPUPx7uhB0u9nectymAKhDhKjuByATW7GsPwPr20-759z3NgToMmIUxY4FUub92IUbgSydHJ74229sdv-p9ru-Q3TTdjI6iH0uGhoD-jE_DrLeMNjA2AjOzad1462M7nLiV4/s320/IMG_4291.PNG" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">consistent stats</td></tr>
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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!</div>
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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! </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXZr1FPnFwdsxnvSprAHNaQG5ih-_SWl318fIETzpALZkAHy2SBKjHbNvxVJt-qG7U_pPCSKzG5ImTwFd7fMIdRKpKIM1sG2FOrh4m1wB8zqDw2A23CWFOQBGep8FN_Oe5ith52Wjq2yE/s1600/IMG_4294.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXZr1FPnFwdsxnvSprAHNaQG5ih-_SWl318fIETzpALZkAHy2SBKjHbNvxVJt-qG7U_pPCSKzG5ImTwFd7fMIdRKpKIM1sG2FOrh4m1wB8zqDw2A23CWFOQBGep8FN_Oe5ith52Wjq2yE/s320/IMG_4294.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Absolute bliss up the Beacon at 0545</td></tr>
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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.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHYzx8wIUp1F0WqiZ2-BSplxx5DjV6m3uPWOtfevoYB-_a4NQ0zjqHxe6vjffUJ1Q_M_b-QWZZVDH2rmESseGGWL8jrveElPJZeoC-eeo7EjlLqhHdtUclVAAJGIp1gfIh1fQn5GdnwNI/s1600/IMG_4272.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHYzx8wIUp1F0WqiZ2-BSplxx5DjV6m3uPWOtfevoYB-_a4NQ0zjqHxe6vjffUJ1Q_M_b-QWZZVDH2rmESseGGWL8jrveElPJZeoC-eeo7EjlLqhHdtUclVAAJGIp1gfIh1fQn5GdnwNI/s320/IMG_4272.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12.8px;">Thanks to Love Luton / Tiro Partners & SB Digital Media</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8dcSeZut2M0ri-cbVv12mGhcmuNwDbXKrC1oJo0wFbC3o21bk3y6TItxn2BWiVgSk5p1Mg9t6heM4Fj9gj1RrYvPk1WcU0L8z1Un9DYL0wB9KZmuwGaaANk8GkrH9nkIzQicONPfBFuk/s1600/IMG_4270.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8dcSeZut2M0ri-cbVv12mGhcmuNwDbXKrC1oJo0wFbC3o21bk3y6TItxn2BWiVgSk5p1Mg9t6heM4Fj9gj1RrYvPk1WcU0L8z1Un9DYL0wB9KZmuwGaaANk8GkrH9nkIzQicONPfBFuk/s320/IMG_4270.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Special thanks to my employers Berkhamsted School</td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-16433387413313738192016-05-25T00:11:00.002-07:002016-05-25T00:26:53.622-07:0040 not outWith 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.<br />
<br />
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!<br />
<br />
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<br />
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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:<br />
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<span style="background-color: white; color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; line-height: 19.32px;"><i style="line-height: 19.32px;">Adapt and overcome! Challenges are sent to test us, but we prevail!</i></span></div>
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<span style="background-color: white; color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">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".....</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfMIZ6M3cQN8SNS35pAzZhO41xyVSs71M3bWoySJ_vN3akWTGYFjVCTbZBwVujKh6E458EXET5PXewF5IEfnss6fHuxe1kX-IZJgfGYnTnrpajTOGMbWL_6zOlBlP3oGCFa1cLUoVuehw/s1600/Screen+Shot+2016-05-25+at+08.08.37.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDetB0ZvAVkRwdtNAF91k1kAbZ40vKUtysF0FNUpSctueps0ZKzdV6VB7cZ6y8OM5u3OwsheCoKCL_B3lhlUwURu31BhkA5LFO7RZTT1i52X9Qx2CqZ7t8uiBdQLtmw0txecQm5JKPHtI/s1600/13256398_10208369823536006_6435030282541023092_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDetB0ZvAVkRwdtNAF91k1kAbZ40vKUtysF0FNUpSctueps0ZKzdV6VB7cZ6y8OM5u3OwsheCoKCL_B3lhlUwURu31BhkA5LFO7RZTT1i52X9Qx2CqZ7t8uiBdQLtmw0txecQm5JKPHtI/s320/13256398_10208369823536006_6435030282541023092_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="background-color: white; color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;"><br class="Apple-interchange-newline" />Adapt and overcome! Challenges are sent to test us, but we prevail.!</span><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/striving4glory?source=feed_text&story_id=10208369823376002" style="background-color: white; color: #365899; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; text-align: start; text-decoration: none;"><span aria-label="hashtag" class="_58cl" style="background-color: white; color: #4267b2; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; text-decoration: none;">#</span><span class="_58cm" style="background-color: white; color: #365899; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; text-decoration: none;">striving4glory</span></a></td></tr>
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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.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifzdNFL9xqc1fRQbrxNmzru4YRkTg4ViG5xXESS-UrGZSlYuQC94_okdwPsvm7mf0QV7BIxFP03cOOSMcRCoLt3l8P8WVaBJUbT7jaiY11YVHnUZR31H1ZKqob0oFHLqp_KmNMKaBKN2w/s1600/Screen+Shot+2016-05-25+at+08.08.37.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifzdNFL9xqc1fRQbrxNmzru4YRkTg4ViG5xXESS-UrGZSlYuQC94_okdwPsvm7mf0QV7BIxFP03cOOSMcRCoLt3l8P8WVaBJUbT7jaiY11YVHnUZR31H1ZKqob0oFHLqp_KmNMKaBKN2w/s320/Screen+Shot+2016-05-25+at+08.08.37.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">#letsgochamp<br />
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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!<br /><div>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-11075455025529331952016-05-21T13:04:00.000-07:002016-05-21T13:04:16.617-07:00T Minus Two WeeksWith 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.<div>
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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.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjzywpxEF6HqukbDn34Nbnigdkhg-ctc-EBZ7Z9glhyKzTK29Jt9ADIDS8wpKU6W5rMt-PcIB38XQevzu02QvR-e244vYOk0kEia3toUNVV71LIL1iqiB-ieT7HN2NmVX7TCpTKiV3tPY/s1600/Screen+Shot+2016-05-21+at+20.22.54.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjzywpxEF6HqukbDn34Nbnigdkhg-ctc-EBZ7Z9glhyKzTK29Jt9ADIDS8wpKU6W5rMt-PcIB38XQevzu02QvR-e244vYOk0kEia3toUNVV71LIL1iqiB-ieT7HN2NmVX7TCpTKiV3tPY/s320/Screen+Shot+2016-05-21+at+20.22.54.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Aviles Duathlon - Restaurant</td></tr>
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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.<div class="separator" style="clear: both; text-align: center;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgghnovVlbRtxbgPVcrHJbmkJfNxO9e2fz39iuQswAEG05RrzI7mPCYVcEnrSRTkMpSiohNREy5bjAycBkS1qV-Sppjdl9jxuFcjfDryHAUy85S-bIK0hyphenhyphenNjDR3diHXhku626eq7g9UcJM/s1600/Screen+Shot+2016-05-21+at+20.22.37.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgghnovVlbRtxbgPVcrHJbmkJfNxO9e2fz39iuQswAEG05RrzI7mPCYVcEnrSRTkMpSiohNREy5bjAycBkS1qV-Sppjdl9jxuFcjfDryHAUy85S-bIK0hyphenhyphenNjDR3diHXhku626eq7g9UcJM/s320/Screen+Shot+2016-05-21+at+20.22.37.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What a backdrop?</td></tr>
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The race albeit rather short (sprint distance 5k run / 20k bike / 2.5k run) takes in some beautiful scenery through and round the <a href="http://www.niemeyercenter.org/">http://www.niemeyercenter.org/ </a> 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.<br />
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I have to say a HUGE thanks to <a href="http://www.lovelocycles.co.uk/">LOVELO CYCLE WORKS (BERKHAMSTED)</a> 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.<br />
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Lesson 1 = Charge battery</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1JdAH0X2Z2S6YYhL1rktyZ7aaC9kd-poqcl58AJFDgchaWAB4gApQUriBiaXkgfPhWPZ9GX4d5oq_Nhkc2pHkBGI3RSTu-oIyrKqWPpE6NaQaamsNFrsiJMJ9eAT2PzKUZO5tFVQyC7Q/s1600/13282391_10154354582374750_1870864068_o+%25281%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1JdAH0X2Z2S6YYhL1rktyZ7aaC9kd-poqcl58AJFDgchaWAB4gApQUriBiaXkgfPhWPZ9GX4d5oq_Nhkc2pHkBGI3RSTu-oIyrKqWPpE6NaQaamsNFrsiJMJ9eAT2PzKUZO5tFVQyC7Q/s320/13282391_10154354582374750_1870864068_o+%25281%2529.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Riders Read / Pedals Ready</td></tr>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-6852314818302634772016-05-18T14:41:00.002-07:002016-05-18T14:42:42.620-07:00THE 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'.<br />
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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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq53nYayrjFLlYKHWrJu75hw4K9CTI_UzTMIDUWFeVMRt1OoeArF7dSFqVyMSPo20PIVfJ9d9EPDScFo5rbjnwljTvT1jW85bMliBtk86YG0hSrNRJAFY96wrkDgsUmwiNMHZiH6X3qsM/s1600/Screen+Shot+2016-05-18+at+22.21.48.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq53nYayrjFLlYKHWrJu75hw4K9CTI_UzTMIDUWFeVMRt1OoeArF7dSFqVyMSPo20PIVfJ9d9EPDScFo5rbjnwljTvT1jW85bMliBtk86YG0hSrNRJAFY96wrkDgsUmwiNMHZiH6X3qsM/s1600/Screen+Shot+2016-05-18+at+22.21.48.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tick Tick Tick Tick BOOOM!</td></tr>
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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. </div>
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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. </div>
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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. </div>
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<div style="text-align: center;">
<a href="http://www.loveluton.org.uk/">LOVE LUTON</a> // <a href="http://tiropartners.com/">TIRO PARTNERS</a> / <a href="http://www.sbdigitalmedia.com/index.html">SB DIGITAL MEDIA</a> // <a href="http://www.lovelocycles.co.uk/">LOVELO CYCLE WORKS </a>& <a href="http://www.berkhamstedschool.org/">BERKHAMSTED SCHOOL</a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH2shh-1F9oPMAdhxgL3QdldjQgMbfbs0r-svpFJKaGAiZ4mxWSlgLr_xt5fbVnUWzFg5KdOcuV-yD-ox7fnxNUzgtKoluxyhD5uLBdXbndf0ljwfZpaWg3W1_3-QkKY8lc2SxaBUj8Gw/s1600/Untitled+2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH2shh-1F9oPMAdhxgL3QdldjQgMbfbs0r-svpFJKaGAiZ4mxWSlgLr_xt5fbVnUWzFg5KdOcuV-yD-ox7fnxNUzgtKoluxyhD5uLBdXbndf0ljwfZpaWg3W1_3-QkKY8lc2SxaBUj8Gw/s320/Untitled+2.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">PRINTING BY BLADE PRINTING</td></tr>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-15963519999075031922016-05-12T10:22:00.000-07:002016-05-12T10:38:16.646-07:00If 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.<br />
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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.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzFaaZeuyITsILQY2LlWOgZ7joci3j4NiBavap3pi88Tf2vbkWVA3qEdb04L0tVtzWO_QLNCfPAP8MvbwzfH8ffr6Ovei5YFILwyuk-xJJncodS5tNH2EIhFvaCyra2Zw2Xvyr8MC3Oi4/s1600/IMG_1715.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzFaaZeuyITsILQY2LlWOgZ7joci3j4NiBavap3pi88Tf2vbkWVA3qEdb04L0tVtzWO_QLNCfPAP8MvbwzfH8ffr6Ovei5YFILwyuk-xJJncodS5tNH2EIhFvaCyra2Zw2Xvyr8MC3Oi4/s320/IMG_1715.JPG" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQmF2_QnTfkSBggRw5wSHVzvji21mT3Id0_3Eg4UJ9JYwkAPh6SLWlItCYy5jQjw1FvjleFN1ZuKc_aQQgtFCAqmvyB_4r2OdvgJOmOl7i_CLUg0d17UQojzCr14U81pbp229RknJ2gxk/s1600/IMG_1709.JPG" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQmF2_QnTfkSBggRw5wSHVzvji21mT3Id0_3Eg4UJ9JYwkAPh6SLWlItCYy5jQjw1FvjleFN1ZuKc_aQQgtFCAqmvyB_4r2OdvgJOmOl7i_CLUg0d17UQojzCr14U81pbp229RknJ2gxk/s320/IMG_1709.JPG" width="240" /></a></div>
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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.</div>
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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.<br />
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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.<br />
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<tr><td class="tr-caption" style="text-align: center;">SPECIALIZED S-WORKS EVADE</td></tr>
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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!<br />
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HERES TO NEXT WEEK. Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-13341221559624175842016-05-11T07:13:00.004-07:002016-05-12T09:59:21.613-07:00The ups and downs of a TRYathleteFor 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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS2CwTGuI2yVsAKJV4oVjSPhawUcwzXS4GjtPY7WGwc5NxrgzTWq0NEgiHIKvsKh7Q05MFxJNMmR4KCuUY3_TDUSdgDMhVIb2wHm3ZgNpKNstLPM_6wFstqYkzaMVByl4o178vQ-sacgY/s1600/Screen+Shot+2016-05-11+at+15.08.42.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="68" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS2CwTGuI2yVsAKJV4oVjSPhawUcwzXS4GjtPY7WGwc5NxrgzTWq0NEgiHIKvsKh7Q05MFxJNMmR4KCuUY3_TDUSdgDMhVIb2wHm3ZgNpKNstLPM_6wFstqYkzaMVByl4o178vQ-sacgY/s320/Screen+Shot+2016-05-11+at+15.08.42.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">last weeks SOLID week</td></tr>
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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.<br />
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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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ_ePoIlvF1L6iOqPaydyL4MJfuUqHLNGhwOE-IU5dOujf-PrV0cjxTokyU57Zy2AJNXrSOYN25GZwiBjZhccl22nCn44iXvvEqYHe6b2MvzA126EyfUgtaG90n5rb3UzKiBwoERCdaMg/s1600/0542+Background.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ_ePoIlvF1L6iOqPaydyL4MJfuUqHLNGhwOE-IU5dOujf-PrV0cjxTokyU57Zy2AJNXrSOYN25GZwiBjZhccl22nCn44iXvvEqYHe6b2MvzA126EyfUgtaG90n5rb3UzKiBwoERCdaMg/s320/0542+Background.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">if only the run was this short</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh0KadFnmhA9kLvEUxyfufgNxPc2XIN9D8kgMtjHFLfIQZzxSMYz-R3kNXl1z51W1bK0k32eyqQcY1ZxTJdcBAKIrcE1m4Ipp0cdTYcd3LoNwnWqqSg3RQngquxvMuMoKiTyQUVRuzd_w/s1600/0522+Background.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh0KadFnmhA9kLvEUxyfufgNxPc2XIN9D8kgMtjHFLfIQZzxSMYz-R3kNXl1z51W1bK0k32eyqQcY1ZxTJdcBAKIrcE1m4Ipp0cdTYcd3LoNwnWqqSg3RQngquxvMuMoKiTyQUVRuzd_w/s320/0522+Background.jpg" width="320" /></a></div>
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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!<br />
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My logo was lovingly mastered by <a class="g-profile" href="https://plus.google.com/102383150130458082411" target="_blank">+spencer wilson</a> 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.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgycwgl9NnedBRE5jZphDuynwWvCMR_gsxDyogxii8Pxx4xowxBRVNGppmsjePYOVnt1jL9EaNEUpbR2JTzcQtvC0ltIJVm8JbNxfZtG7CUcFubstJV64qu1gyQOU9Y7q1Rc7Is-9Pc1M8/s1600/ME+LOGO.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgycwgl9NnedBRE5jZphDuynwWvCMR_gsxDyogxii8Pxx4xowxBRVNGppmsjePYOVnt1jL9EaNEUpbR2JTzcQtvC0ltIJVm8JbNxfZtG7CUcFubstJV64qu1gyQOU9Y7q1Rc7Is-9Pc1M8/s320/ME+LOGO.gif" width="320" /></a></div>
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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.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqSPw4CNU1bIXZJFOCHW6kTVIuV6_FkJZJyam_p9RWge3VW4jWDKjv3PLhytmsheM0RUQ4Nihs1BS49oN1qZO_1N7ypxuZCOnfg0QkTEz1TZTsfmIcbl4I1aXceyfYB5uTQ0YeAaE_HUo/s1600/ll2013_logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqSPw4CNU1bIXZJFOCHW6kTVIuV6_FkJZJyam_p9RWge3VW4jWDKjv3PLhytmsheM0RUQ4Nihs1BS49oN1qZO_1N7ypxuZCOnfg0QkTEz1TZTsfmIcbl4I1aXceyfYB5uTQ0YeAaE_HUo/s320/ll2013_logo.png" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4Gx54bV4OIJkYSL3CVxpyukaI0uMLGv59G9blAZprmFtVyavDvb5jgh3GoDtk85ZD59M3M4lEsp7HQoo8ZfEBXivfyXFuovesYeIyvOifp_pbb3GGFEZ8boj__V5Tc2FWyOEoldoN0Tc/s1600/TIRO_Partners_FinalID_RGB_Letters_Cut_Out.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4Gx54bV4OIJkYSL3CVxpyukaI0uMLGv59G9blAZprmFtVyavDvb5jgh3GoDtk85ZD59M3M4lEsp7HQoo8ZfEBXivfyXFuovesYeIyvOifp_pbb3GGFEZ8boj__V5Tc2FWyOEoldoN0Tc/s320/TIRO_Partners_FinalID_RGB_Letters_Cut_Out.png" width="320" /></a></div>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-37672988198639187462016-05-05T10:33:00.003-07:002016-05-05T10:34:57.027-07:0030 days and 30 nights.<div style="text-align: justify;">
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. </div>
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<tr><td class="tr-caption" style="text-align: center;">THE COUNTDOWN CONTINUES</td></tr>
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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. </div>
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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.</div>
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<tr><td class="tr-caption" style="text-align: center;">A GOOD WEEK SO FAR</td></tr>
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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.<br />
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<tr><td class="tr-caption" style="text-align: center;">LOVELO CINELLI RACE TEAM</td></tr>
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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!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4c_7kD-wNW6t2EZF8RpwaywPVa5tMQQxHZpICQYyDpk1yHObcQ0bb-bQWxSheRaEca99CRaeLvK_KBlxt9thJ3OujYY42mJX0CsWOLqFSnwI0gKVTlGtF49HkZKpsnokPQMoHNlH6MGc/s1600/Screen+Shot+2016-05-05+at+18.09.19.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4c_7kD-wNW6t2EZF8RpwaywPVa5tMQQxHZpICQYyDpk1yHObcQ0bb-bQWxSheRaEca99CRaeLvK_KBlxt9thJ3OujYY42mJX0CsWOLqFSnwI0gKVTlGtF49HkZKpsnokPQMoHNlH6MGc/s320/Screen+Shot+2016-05-05+at+18.09.19.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">KUDOS TO THE BIG BRO</td></tr>
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<div style="text-align: justify;">
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'.</div>
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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.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbw3qOfyuyOplMptUn-b745aDWCU1EsMg6SkrGsiuVIyZYyOA5Dh_iIe6_loKZdGOB-Qu1CebP3jwpUDKZ0hEe8nyDVjxZb9Ay69qOwrhZpuUFclhCKV1KIEminN5t7i1NXjfdbs_y6CQ/s1600/thumb_IMG_3964_1024.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbw3qOfyuyOplMptUn-b745aDWCU1EsMg6SkrGsiuVIyZYyOA5Dh_iIe6_loKZdGOB-Qu1CebP3jwpUDKZ0hEe8nyDVjxZb9Ay69qOwrhZpuUFclhCKV1KIEminN5t7i1NXjfdbs_y6CQ/s320/thumb_IMG_3964_1024.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">NEW TOYS</td></tr>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-21658530397854841822016-05-03T15:01:00.001-07:002016-05-03T15:01:35.060-07:00It's all about the gains......<div class="separator" style="clear: both;">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). </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">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'. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">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. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">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. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2ynoYab3_k80FoeBx8K3Rck7RP7lMFxLx4fECsBCJKlpS4fkNm_RuK9cyIXgUT_MV2qeR_PyOZxubvq07G89Kt-sakPiHSLRJE5Za_pIx3Va5dVud_AGkTcB9SC1vejPVf7KzuNYSga4/s640/blogger-image-806711570.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2ynoYab3_k80FoeBx8K3Rck7RP7lMFxLx4fECsBCJKlpS4fkNm_RuK9cyIXgUT_MV2qeR_PyOZxubvq07G89Kt-sakPiHSLRJE5Za_pIx3Va5dVud_AGkTcB9SC1vejPVf7KzuNYSga4/s640/blogger-image-806711570.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">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. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEqHZUHcqiR8DbeQnGgzXAwIAkOkTUFgTmTs1_9VGVBwSYwzPI_NBEMttsDRp4X4ftntC3xuzaH-Q-NAAklrGX1Pt0zuWmj3NSMZP9Q8niqpoD1OwUFe4nhWuVJp4oOwZdkd-_2SvGQZ0/s640/blogger-image-279307798.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEqHZUHcqiR8DbeQnGgzXAwIAkOkTUFgTmTs1_9VGVBwSYwzPI_NBEMttsDRp4X4ftntC3xuzaH-Q-NAAklrGX1Pt0zuWmj3NSMZP9Q8niqpoD1OwUFe4nhWuVJp4oOwZdkd-_2SvGQZ0/s640/blogger-image-279307798.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">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. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Fingers crossed it'll get the bike there in one piece and make me look every part the pro I'm not. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"> </div><br></div>Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-86212802760319344152016-05-03T07:33:00.002-07:002016-05-03T07:33:43.620-07:00If Carlsberg did Bank holiday mondays.........<b>Then this would be one of them. </b><br />
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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. <a href="https://www.britishcycling.org.uk/events/details/140629/Lovelo-Cycle-Works-Spring-Sportive">LOVELO SPORTIF - BRITISH CYCLING</a><br />
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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!<br />
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<tr><td class="tr-caption" style="text-align: center;">The Lovelo Cinelli Race Team</td></tr>
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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. <br /><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisZ2jCusE4RMXfeK6Sgp1s_WihybcE3sxoDSc5IPNXc_SfCMLDzRGjUsMkXUyO2az9r5WqJlmrwaFEiZR2X9wStCltevZvCjQABn1PIYLI4bd7jZQzVOU9_fsEbqX-hRYeiU3HZikHPPM/s1600/13119980_10154306877874750_595310224464672699_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisZ2jCusE4RMXfeK6Sgp1s_WihybcE3sxoDSc5IPNXc_SfCMLDzRGjUsMkXUyO2az9r5WqJlmrwaFEiZR2X9wStCltevZvCjQABn1PIYLI4bd7jZQzVOU9_fsEbqX-hRYeiU3HZikHPPM/s320/13119980_10154306877874750_595310224464672699_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Inbetweeners</td></tr>
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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).<div>
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<tr><td class="tr-caption" style="text-align: center;">Healthy numbers for a 100k smashfest</td></tr>
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The <a href="https://www.britishcycling.org.uk/events/details/140629/Lovelo-Cycle-Works-Spring-Sportive">LOVELO SPORTIF</a> 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).<br />
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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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBzFdJ33iyD-FqLGjDxXp9vHcFZAYlYNna7XxCfAHx4jpPf0C8zxpD8v69kx9Ey-jBqQCMz6Ov5z3jR66dYg9x969qNkz5HtahyphenhyphenDvOcfJ_GCfk9NRP0mgmlnizeXvZTaoLBl1gzbpeJm0/s1600/Screen+Shot+2016-05-03+at+08.36.58.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBzFdJ33iyD-FqLGjDxXp9vHcFZAYlYNna7XxCfAHx4jpPf0C8zxpD8v69kx9Ey-jBqQCMz6Ov5z3jR66dYg9x969qNkz5HtahyphenhyphenDvOcfJ_GCfk9NRP0mgmlnizeXvZTaoLBl1gzbpeJm0/s320/Screen+Shot+2016-05-03+at+08.36.58.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pednor 5 - Herts vets championships</td></tr>
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If Carlsberg did Bank Holiday Mondays this would be they way they should be spent in my opinion.<br /><br />
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-35793979441283397552016-05-01T09:51:00.000-07:002016-05-01T09:51:07.632-07:00Training is important BUT family is more importanterer<div class="separator" style="clear: both; text-align: left;">
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.</div>
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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. </div>
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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. </div>
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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?</div>
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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.</div>
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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. </div>
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I cant put into words (although I'm trying) how grateful i am for the support of <a href="http://tiropartners.com/" style="text-align: center;">Tiro Partners</a> and <a href="http://www.sbdigitalmedia.com/" style="text-align: center;">SB Digital Media</a> 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. </div>
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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. </div>
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<span style="background-color: white;">I was occasionally asked to leave!</span></div>
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<br />Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-54373889372073815732016-04-26T00:03:00.002-07:002016-04-26T00:03:27.257-07:00Fartlek = FAST LegsAfter my session on Saturday with Lutons running GURU Richard Powell he insisted that I mix up my sessions by adding in Fartlek.<br />
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What is 'FARTLEK' I hear you cry, its not as sinister as it sounds trust me its much much worse and at 0600 on a cold Tuesday morning they're even more savage than i expected.<br />
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In a nutshell the 'Fartlek' (which translates to SPEED PLAY in swedish) is basically about mixing up your runs and chucking in some intervals along the way. These intervals could be as simple as sprinting between lamposts and jogging between the next two and repeating for a certain number of repetitions.<br />
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Richard gave me some very specific sessions which basically add interval / recovery / repeat onto my existing runs. There are many well known and proven variations to the Fartlek but the basic principle is intended to work the aerobic and anaerobic systems and and the benefits for a runner are tenfold over standard 'long easy runs'.<br />
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Some of the key benefits are:<br />
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<li><i>Easily adjustable sessions</i></li>
<li><i>Race day prep</i></li>
<li><i>Fat burning</i></li>
<li><i>Strengthening</i></li>
<li><i>Variability</i></li>
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Obviously the Fartlek should be a solid work out and we should be working up to 80% of our maximum heart rate but the sessions can be tailored to suit the event or simply how fatigued your feeling from one day to the next. Remember arguably the most critical part of ANY session if the warm up & warm down in our never ending quest to stay injury free.</div>
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<a href="https://www.virginmoneylondonmarathon.com/en-gb/training/training-advice/fartlek-training/">https://www.virginmoneylondonmarathon.com/en-gb/training/training-advice/fartlek-training/</a></div>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-1678873023589491852016-04-24T12:27:00.002-07:002016-04-24T12:27:45.546-07:00Cold, rain and a session with a running guru!For one reason or another this week has been a good few days of training. As we all know every week of training brings its very own hurdles, be that family, friends, work, weather or just plain old fatigue that can get in the way and disrupt even the best laid plans.<br />
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We are all busy and unique individuals and we must remain positive and take every week as it comes, for me though this week/end was one of the better ones.<br />
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<b>THURSDAY</b><br />
My family day / rest day which ended in a 1250 metre easy swim as Flitwick leisure centre with the brother in law at the cracking new facilities there. The easy swim with zero impact is just perfect in my opinion for a rest day to ease into those tired muscles<br />
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<b>FRIDAY</b><br />
A totally different ballgame altogether, I left the house in the pouring rain for what was intending to be an easy two hour ride (35-40 miles) BUT sadly it didnt end that way. The rain never relented for the duration of the ride and i ended up puncturing three miles from home and almost catching neaumonia whilst changing said puncture.<div>
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Whilst out on the route i talked myself out of it being a brick session but then talked myslef back into it on the grounds of 'not being a pussy' and convincing myself that champions never wimped out of a bit of water. After all? Whos ever felt HOT or DEHYDRATED whilst riding in the rain? Sadly the puncture and spending 10 minutes standing still in the rain ruined me and as a result I couldnt finish the brick session.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAIU4FtMG90v6eWOGPa7XAuV-0djwbuLLCPouGwD4leJhlx-s3tuwbOo4iEWPbQdZX80GfyXrVgVcK0w1k9aRmTAWM1s73Gd6KFNqdqEjH2t73kqTfWIF8fhpDeLQw0vIqwDzTBz2ZQuU/s1600/Screen+Shot+2016-04-24+at+20.01.59.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="119" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAIU4FtMG90v6eWOGPa7XAuV-0djwbuLLCPouGwD4leJhlx-s3tuwbOo4iEWPbQdZX80GfyXrVgVcK0w1k9aRmTAWM1s73Gd6KFNqdqEjH2t73kqTfWIF8fhpDeLQw0vIqwDzTBz2ZQuU/s320/Screen+Shot+2016-04-24+at+20.01.59.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">An all round bonza week of training</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">before / during & after 2 hours of solid rain</td></tr>
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<b>SATURDAY</b></div>
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For a while i have struggled with my running, what should i do? How far should i run? How hard should I run? Should i warm down? WELL on Saturday I met up with all round running guru Richard Powell, the face of Luton running and all round gentleman. What Richard doesnt know about running isnt worth knowing. </div>
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We took in a fairly steady (by richards pace) 6 mile out and back route from Barnfield College to Streatly and back and talked through a few techniques for how i should prep and sharpen up. I really cant thank him for his time and words.<br /><div class="separator" style="clear: both; text-align: center;">
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<tr><td class="tr-caption" style="text-align: center;">Richard Powell - The guru of running</td></tr>
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<b>SUNDAY</b></div>
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Whilst this mornings ride may have been slow by my normal standard, started at a ridiculous hour and be chuffing freezing it really did have it all in other areas. A blissful ride around the north chilterns starting and ending in Berkhamsted with a bundle of stunning hills. Most importantly I got to spend some rare QT with my brother Simon. Priceless to say the least ! </div>
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<tr><td class="tr-caption" style="text-align: center;">Little coffee en route this morning</td></tr>
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Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-63546495932617500002016-04-22T00:07:00.001-07:002016-04-22T00:07:47.540-07:00R&R = REST & RECOVER (Not ride and repeat)It's taken me a long time to understand that sometimes in order to go faster you need to go slower. At 40 years old sometimes it's a tough pill to swallow that you can't train seven days a week relentlessly and see the gains you expect.<div><br></div><div>As part of my prep I have been taking that vital rest day and also 'enjoying' an essential deep tissue massage each week as part of that process. A gentle 1250 Metre swim in the evening after a day of rest is just what the doctor ordered. The toughest thing of all was whilst I was in the pool there was a tri swim school and I had to resist the temptation not to race, as they say "train to race not race to train"</div>Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0Flitwick Flitwick52.002381 -0.507159tag:blogger.com,1999:blog-1691291116514563667.post-26625216845197836702016-04-21T01:40:00.003-07:002016-04-21T01:42:14.704-07:00Paving the #roadtoaviles one brick at a timeLast night i started laying the 'bricks' down to pave the way to the World Championships in the form of a Bike / Run brick session.<br />
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What is a brick session I hear you ask? Brick sessions are the essential building blocks for a multi sport athlete where we replicate the transition from one element to the next such as bike-run or swim-bike or run-bike. Obviously the bike-run brick is way easier to replicate (unless you have your own swimming pool or access to one).<br />
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<tr><td class="tr-caption" style="text-align: center;">The countdown has begun</td></tr>
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As the countdown has begun with only 43 days to go literally every session counts. Last night was a fast flattish bike loop with the @lovellocinellirt (Lovelo Cinellli Race Team) of approximately 25 miles then straight off the bike into a relatively easy paced run of 5.3 miles.</div>
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I would like to say a HUGE thankyou to two people Paul & John from tiropartners and SB Digital media for their generosity and therefore helping to make this dream come true. </div>
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<a href="http://tiropartners.com/">http://tiropartners.com/</a></div>
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<a href="http://www.sbdigitalmedia.com/">http://www.sbdigitalmedia.com/</a></div>
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If you would like to follow my training activity on strava https://www.strava.com/athletes/2705408</div>
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<tr><td class="tr-caption" style="text-align: center;">last nights brick session</td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-21786901839852207262016-04-19T23:40:00.001-07:002016-04-19T23:51:59.975-07:00Race to train OR Train to race<div class="separator" style="clear: both; text-align: left;">
A lot of people wonder why their training plateaus or they simply just 'dont get any quicker' and as i was saying to one of the other Dacorum & Tring road runners las night 'this is the only way to get faster'.</div>
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I have been a member of <a href="http://www.dacorumandtringac.org.uk/road-runners/">http://www.dacorumandtringac.org.uk/road-runners/</a> for a little over a year now and have noticed a vast improvement in my pace, stamina and all round approach to running. </div>
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The only way to get fast is to train fast and its a fact that training in a group will not just help psychologically but physically too, we all know how much extra stamina or power macho pride can provide its the ancient alternative to EPO.</div>
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Yesterday was a good training day starting off at 0545 with a fasted run before work followed by the D&T session in the evening. Due to the beautiful weather myself and another D&T member rode to and from training. I think the word is BLISS!</div>
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The session was 2 sets of 4 x 90 seconds (at 5k pace) with 30 seconds jogging recovery in between each rep. Trust me its a lot tougher than it sounds. the only saving grace for my ageing body was it was on grass.</div>
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<br class="Apple-interchange-newline" /><span style="color: #0000ee; text-align: left; text-decoration: underline;">https://www.strava.com/activities/550558743</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoNjU8XXXp4gKrgRRs7n6-Mab76nyERcDBRFUa8R471YHKpXJZtI5UtYmNw1lXGdd90COpBWpAD0XIRWiShPDr_OCP6oKTJMaJN5PujfI_SDLRBh7wG_cqAn-qLQsT6u6s5Mf8Me6Adqg/s1600/Screen+Shot+2016-04-20+at+07.41.39.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoNjU8XXXp4gKrgRRs7n6-Mab76nyERcDBRFUa8R471YHKpXJZtI5UtYmNw1lXGdd90COpBWpAD0XIRWiShPDr_OCP6oKTJMaJN5PujfI_SDLRBh7wG_cqAn-qLQsT6u6s5Mf8Me6Adqg/s320/Screen+Shot+2016-04-20+at+07.41.39.png" width="320" /></a></div>
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Sign up to your local running club today and 'train to race' or 'race to train'</div>
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<br />Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-79697411046708854942016-04-19T10:06:00.002-07:002016-04-19T10:06:43.698-07:00It's what you do in the dark that puts you in the light. <span style="font-size: large;">They say the early bird catches the worm!</span> I wasn't catching a lot on this mornings run at 0545 but it has to be done slow, steady fasted run first thing in the morning gets the day kick started and a head start on the training.<br />
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All the boxers and fighters I know have always done their early runs to get a headstart both physically and psychologically. the thought that you are training whilst everyone else is sleeping makes it all the more satisfying, no matter what the pace.<br />
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Its been steady year so Far but things are really starting to ramp up now. Follow my training progress and data here:<br />
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https://www.strava.com/athletes/2705408<br />
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<a href="https://www.instagram.com/p/BEXrKCqIkfp/?taken-by=lutonbod&hl=en">https://www.instagram.com/p/BEXrKCqIkfp/?taken-by=lutonbod&hl=en</a>Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0tag:blogger.com,1999:blog-1691291116514563667.post-39374687177066648132016-04-19T07:10:00.000-07:002016-04-19T07:11:45.020-07:00The road to AvilesSo.......<br />
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This Sunday i took part in my first Triathlon after discovering I had qualified for the GB Age group squad. The event was the www.berkhamstedtriathlon.com a tough sprint distance event here in my very home town and on the site of my workplace so what more could you ask for?<br />
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Well, I was extremely happy to finish in 4th place overall, 2nd in my age group (40-44) and 1st local male (a prize created to encourage locals to participate) BUT I have just had a call to say they made a mistake with the chip for the guy that came in 3rd and in fact i was in third place. Total result as i was annoyed at being pipped by only 21 seconds.<br />
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A decent start on the #roadtoaviles<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB-_FadD9VazPqZP8-GXbf0TJYeYF98L0z3l5dSeixt0gS_LRL-NmKV0YjGDtUlujMjFMAtfdts5VWNITJaqk5F1K1xCOi10c2sRGz1plfF72jSUtuFUUc5GMWK3I6j_qrHCZ3MyKjtQs/s1600/Screen+Shot+2016-04-19+at+15.07.06.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="57" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB-_FadD9VazPqZP8-GXbf0TJYeYF98L0z3l5dSeixt0gS_LRL-NmKV0YjGDtUlujMjFMAtfdts5VWNITJaqk5F1K1xCOi10c2sRGz1plfF72jSUtuFUUc5GMWK3I6j_qrHCZ3MyKjtQs/s320/Screen+Shot+2016-04-19+at+15.07.06.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">split times</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdP4snZosjrsFFBeAUIakd0VYYC3qiVnoDAcIrgIbl9aICQ3maHxqwoZVv13G0YoyhSSJYExcfwkyFDWwA3xfF9n5OwzncxvFIFQro5ye1YHfXtGxQGhQjh0d6B5CMBvFrMd4PGxfHweY/s1600/13000371_10154271533069750_8399107697483537795_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdP4snZosjrsFFBeAUIakd0VYYC3qiVnoDAcIrgIbl9aICQ3maHxqwoZVv13G0YoyhSSJYExcfwkyFDWwA3xfF9n5OwzncxvFIFQro5ye1YHfXtGxQGhQjh0d6B5CMBvFrMd4PGxfHweY/s320/13000371_10154271533069750_8399107697483537795_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">no better feeling than having the family on the line</td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/09831650913933297598noreply@blogger.com0