Canals!

It's been a long week of sickness and other nasties so yesterday we rode into Sheffield to change a bike then joined the canal at Victoria Quay (say what? Sheffield's all posh now) and cycled all the way to Rotherham along the canal bank.

Points of interest included the

bridging warehouse,

Tinsley Lockphoto courtesy of sheffield tinsley marina

and the open wasteland which used to be Tinsley cooling towers. In Rotherham we didn't quite fancy Jamie's diner because the bistro across the road smelt more attractive.

We rode home from Rotherham along my usual ride home from work. Ulley reservoir looks pretty, though still surrounded by contractor's fencing as it seems the contractor has not been given a pass to leave the site yet.

Descending the hill from Ulley to Augton we could see ominous rain clouds amassing in the distance and sure enough it started to rain heavily on us. TSK suggested we stop in a pub but foolishly I wanted to continue. By the time we reached Rother valley country park it was hailing on us.

We mashed back through Beighton covered in mud, sprinted up the hill to stay warm and then stood in our garden removing layers of clothes and hanging them on the line to get a rinse through in whatever rain was left before being dried to go in the wash basket.

What a grim end to a fantastic canal day though we both agreed that sometimes (just sometimes) it's nice to get completely soalked to remind yourself life doesn't end when it rains. I remembered how much fun non-training rides can be and this time we were reminded that sometimes, just sometimes, you can also get brain freezing hail in July.

Upton on Severn Tri

Swimming in the river Severn. In July. Mmm. The clearest river yet or possibly something to do with weeks of dry weather and the 30 degree sunshine glistening in the water. 58 women entered the water at 12:30. My new race plan - long slow strokes with a bit of input from my legs to achieve the planned 34 minute swim. By 750 m it was clear just how easy this was going to be. Half way and I was full of enthusiasm. Believing this meant I was going too slow, I put in some effort. Worryingly, this resulted in foot cramp with 50 m to go which was staved off by dropping the feet and continuing with the arms at accellerated pace. Instead of just one or two people behind me, there were apparently more than 5. TSK called out a time of 30 minutes to me making me very happy. Best as I could I skipped into transition. With a long and uncomfortable run alongside transition to the opposite end of the field I crossed the timing mat at 31:44.

Now, I thought this was an efficient transition but I seem to have fumbled with a bunch of food to sate the hunger which set it before the swim. 04:33 apparently.

Stuck behind two annoying fellas wearing their shoes on their pedals instead of their feet, I was slow getting onto the road. Lap average speeds of 29.2km/hr on the first and 31.6km/hr on the second lap. I really enjoyed the bike. Arms exhausted, climbing normally was an issue but the legs seemed unperturbed and continued to power me up hill like the bike was posessed. I passed people I didn’t expect to… a number of times as they passed me back. The only hint that things were going wrong was the echo of a cramp as I climbed the last long, slow climb.

I swept into the final turn in a flurry and hopped off the bike. I think I shrouded a yelp pretty well as my hamstrings cramped. Oops… and knees. Double oops. TSK shouted 2:03 at me which sounded a bit crap to be fair but on later inspection turned out to put me 8th placed bike out of 56 women in the race.

The 4 minute transition was down to me lying around on the ground getting shoes changed, finding more food. Heading out on to the run with a cramping belly through eating a banana and not drinking enough water. From the first water stop, things seemed to speed up - despite the fact that I felt dreadful - even compared to the end of the 15km trail run I did last month. Alas, no, things were not improving. 9.55 kph on the first lap, 8.14kph on the second lap. That’s 6:17min/km on the first and 7:22min/km on the second.

Short of catching around 4 people who were going slower than me, my only fun came from a little friendly banter with fellow competitors and jolly encouragement from spectators.

The last 100m were the only ones that were in the shade so a sudden acceleration came and I crossed the line with a modicum of decency though had to walk away from the timing-chip collectors as I didn’t dare stop fast enough for them to strip me of my timing chip.

All in all, a good race but summed up by shocking management of effort led to a poor finish. I’m pretty proud of myself though as I discovered 36 hours later that I was heading for a nasty bout of gastroentoritis on which I can blame my failure to beat any records.

Better luck for the next one I guess.

Result:
Swim: 31:44 (216) 1500m (this included a mamoth run between exit and the timing line)
T1: 4:33
Bike: 1:22:19 (121) 40km
T2: 3:09
Run: 1:09:24 (221) 10km
3:11:12

What persuaded me to get out of bed this morning?

Not the conference but the realisation that tommorrow is 3 Peaks entry day. I have 3 months to go before the most important day of the year. I have NEVER been at this point in the year and able to run 10km, never mind hilly and in 1:02... and I have a 6 week period to plan for the training... and a conference in which to do it.

The last few wees have been productive for swimming and running. my new target swim race pace is a 34 second lap of the pool. Getting 2 laps done within the time was starting to frustrate me until I realised I was trying to achieve 1:04 not 1:08. Doesn't sound like much and I was needing to rest every 10 laps but, hey, that's where I was with just swimming three months ago!

The running has been helped by an article I read before the last Triathlon.

The article suggested that while elite runners tend to run in a particular, "perfect" way, that's probably why they are elite runners. It doesn't necessarily mean it's the way you and I should run.

It went on to explain that the fastest runners tend to run with a shorter, faster pace. However we all tend to run most *efficiently* when we're relaxed and not thinking about it. So the trick with running has been to practice the quickened step during training which will become second nature during the race and lead to me delivering faster times. I tried it out during the Chester Tri then continued with the runs I have done since. Sometimes it gives me a really fast time. Sometimes it gives my stomach ache but my running pace has moved from 7:26min/km to 6:15 min/km last week in Wootton Bassett. I'm hoping in Upton I will actually be able to race the run.

The final result of the running is at the ride on Sunday my legs were strong and I was able, almos,t to keep pace with Andrew all day. All of a sdden it seems, not only will I be able to keep pace with the lady runners, I might be able to keep up with some of those boys in the bike club.

I feel like I've been here before - and I have, in 1991. I also feel like I never want to be as weak as I was ever again. This is going to be a very interesting season.

May 2010 & June 2010 Stats

May (complete)

Swim: 3.9km, 2.2kph avg
Bike: 399.93km, 20.2 kph avg, 4302 m elevation,
Run: 27.12km, 8.8 kph avg, 302m elevation

June
Swim: 3.75km, 2.1kph avg
Bike: 337.65km, 19.4kph, 4796 m elevation
Running: 67.03km, 7.4kph avg, 1198m elevation

More Sheffield Photos

Happy in Sheffield

Lenny Makes Himself at Home in the New Garden

Sheffield has been remarkably kind to me. In spite of the usual friendly reception from Yorkshire folk, I have mostly nice neighbours who, even if they are a little loud, genuinely haven't thought that music at 10pm isn't "on".

My rides to work take me along the Trans-Penine Trail or around the edge of still lakes on bridle paths that seem miles from anywhere. From work I can go for a run through fields or even get to the gym and the pool.

At home I can go for a "walk on the wild side".

We went to the pub for dinner on Friday night and, instead of going to Cafe Rouge, we stumbled upon the Stag, with a conservatory, oak tables and a sense of rustic middle-class. We found ourselves sitting next to the Sheffield Tri club who were very encouraging and enthusiastic.

Last week when it was warm, we found the only down side to living where we do. Every pub beergarden (loose term) was filled with bald-headed, england shirt wearing, thick-set males complete wtih beer, fags and slappers while others preferred to sit on the wall outside tescos drinking cider and smoking fags with their kids (that was just the women).

We decided that on a nice day we want to live somewhere a bit nicer... somewhere we can walk to a nice pub, not needing to get in the car and drive.

So we went to Nether edge to do the laundry... just to make sure.

Guerilla Knitting in Nether Edge

Chester Tri

Following the drowning events of Ashton Keynes I was pretty paranoid about the 1.5k swim at Chester.

Despite some over-distance training culminating in a 1800m swim in the choppy Friday-evening waters of the Rotherham pool, I was still captivated by something Claire mentioned something about tri wetsuits so after much deliberation I committed to charging around the day before the chester tri, trying on wetsuits. On a hot day that is some feat as every one sticks to the flesh in the sweaty heat that builds up between neoprene and skin.

I gave up in Sheffield and headed over to Wilmslow because if there's going to be an expensive yet well-stocked tri shop anywhere, it's in Wilmslow.

6 suits and a very sweaty Trep later a suit that fits though I am still disapointed they failed to keep a stock of medium tall and had to settle for large to avoid being strangled. Still, with increasingly chunky legs and shoulders, I'm sure I'll grow into it.

Exhausted, we drove to Chester to register and drive around the bike course. Very glad of checking the scary climb. Mental note to save some legs.

Early arrival at Chester put me at an advantage of first in the portaloos and an unseasonably early arrival on the startline. This time though it wasn't a problem as I sat enjoying the sunshine with my feet dangling in the water.

Post-briefing, I got the new suit wet and was filled with glee to find my feet floated all on their own.

Although the swim started reasonably politely, I soon found myself (again) next to the really tall very stocky woman swimming breast stroke in my line.

Legs kicking under my belly, I pulled over, left her to it and try to stay calm. The target for Chester was to crawl the distance, staying with the group would've been a bonus.

As a solo swimmer it becomes difficult to navigate through the water. The side to side motion of the head needs to look up from time to time resulting (in a novice like me) in drunken swimming, zig zagging from side to side - from bank to buoys. After the first near-miss with overhanging trees, I got it undr control, though not enough to feel like I'd swum an extra 1/3 distane.

As the lead veteran men passed me (started 10 minutes behind) I realised I was starting to lose the feeling in my feet and calf muscles. Realising I'd probably saved my legs too much I put a bit of effort in (again) to the last 50 m just to wake things up and (again) avoid being last out of the water.

The new suit came off a little slower than the old - mostly on account of my frozen hands and feet. Less time in the water, yes please.

Scouse lady being shouted at by her husand put me off, the distraction of choas and disorganised nature of my neighbour inspired to get me going. I nipped through transition just before they began getting really grumpy about people wearing their number on the wrong side of their body & making competitors wear their clothes backward

Bike. Favourite bit. It's difficult to highlight the challenges of my bike. I spend a lot of the time just enjoying passing other competitors, riding with some of the men. My biggest challenge is to put myself into the wind when all of my bike racing insincts are to draft the person infront.

The big climb passed well with a big heave on the pedals and the usual heavy breathing on my part. The ensuing downhill which we partially missed out in the van the night before was a bit of a crowning glory. In my space at the back, most people are pootling through the bike ride, the same way I pootle through the swim and the run.

The tri bars, originally considered to be a bit of an indulgence have actually knocked minutes off my ride times.

Whether it is the improvement in drive power, the aerodynamics, me getting stronger or the fact that I feel like I look the part, they work. So Phoenix and I raced down the hill, permanently on the drive and on the aero bars until we ran out of twiddle then sailed out the tail-wind.

My thoughts on the ride usually start out with controlling my output to ensure that by the time I get to the end I have legs left for the run. This consideration is interleaved with the conflicting enthusiasm to do the ride of my life. As I tire, that enthusiasm wanes and I remain calm until such time as I realise I'm within the target of 1hr 20mins. At that point all the stops come out and I usually struggle out onto the run (see Ashton Keynes). Chester was no different as I rocked into transition in 1:19.

Dressed and back into the run I was desperate for a wee but thanks to the lovely parkland setting of the Chester tri I was soon able to resolve my issues with a detour into the park facilities.

The run was a real challenge. As ever with me, easy only because it was just a question of getting through it. At least I was not alone as the police teams and senior men continued to stream past me. Oxford Tri club gave me a "stop saving yourself Swindon" shout. He obviously thought I was Claire and wondered why I was dallying around.

TSK made the run as enjoyable as possible, appearing at the road crossings and timing my laps, proud that my second lap was even faster than my first... until I pointed out I had taken a comfort break on the first lap.

On the final approach I tried to focus on staying with the woman next to me. Despite my efforts she surged away from me then, to my relief, headed out on her second lap.

Final result 41:28 (69th) swim 1:19:22 (26th) bike 1:01:47 (60th) run. If I scale up Lymm, that's a ten minute improvement on the bike and the run. I'm very happy wth an equivalent swim considering it was an open water, mass start event.

In terms of position, I was 26th in the bike ride yet over 60th in both the swim and the run. I am aware I can go faster in the swim without drowning, in fact it will keep me warmer. If I wanted to come consistently 26th in every discipline (ie a total time of 2:40:30), it would involve a lot of work. Ironically, since most people have only two good disciplines, this performance would put me 20th overall. Much easier, I decided to aim for half way down the field. So 35th overall. The 35th competitor completed in 2:50:07. Each 35th place discipline would be 32:36 in the swim, 1:21:50 in the bike (nailed already) and 51:59 in the run. It would involve a 10 minute cut in time in running and swimming.

So, there I am, targets set for the next event. They are tough and it's going to take concerted effort to get me there. Good news is, those times together will give me a total of 2:45:45 and would have put me 32nd overall so I have leeway.

Result summary

Swim: 41:28 (69th)

Bike: 1:19:22 (26th)

Run: 1:01:47 (60th)