Taking on my first season racing…the highs and the lows.

 The last month has been very up and down. This has been my first proper “season” of racing, rather than enter a mixture of random events at any time in the year. A month ago I felt great, I was reaching all my running splits (for once!) and hitting my watts on the bike. The last two races I pb’d on my road bike. I was then lucky enough to finally get my hands on a TT bike from an old friend and great cyclist, Pip, two weeks before Nationals. On my first ride, I fell off (it’s a completely different ride) but this was pretty much at standstill, which was quite comical to see! I then took the bike out on a group ride the next day, and managed to break the rear hanger. Taking it back to the bike shop I had to wait a week for it to be fixed, leaving me only a few days before a race with only one ride on a TT bike! . I planned to use the race  as a practice for Worlds, getting used to the bike and practising nutrition and pacing.

"Chris" the new bike..

 

Oulton Park was my first ever full duathlon that I entered, this time last year. Last year I had a standard road bike and wore a long sleeved t shirt and leggings! Today it was the practice race for Worlds, and so much has changed.  As we lined up I felt very nervous I hadn’t raced this distance since April and though I knew I was fit enough, I always question myself. The whistle went and I charged off forgetting this was a practice race and going into full competitive mode. The first run was quick, 2:30mins quicker than last year. 

Off on the run...

 

 

 My transition was fairly smooth and on the new bike, I felt like I was flying. I kept waiting to be overtaken by a mass of girls (as this is what normally happens) but they didn’t come. I knocked off 12 minutes on the bike from last year! When I dismounted though something was wrong I couldn’t put any weight on my right leg, spasms were shooting down it with agonising pain. I kept running thinking it would wear off it could be cramp. I got through the run, hobbling over the finish. I finished 1^st in my Age Group which was an incredible result considering my last run, I also knocked off 15 minutes from my time last year! I should have been over the moon but I was just worried about my leg with just 2 weeks until Worlds.

 

Two physiotherapists and one sports doctor later the verdict was still unknown, possibly a strained groin or a stress fracture. I was devastated I had been the fittest I have ever been. Now I was told to rest and just cycle until race day. I felt my fitness slipping away (athough I know scientifically 1-2 weeks won’t make much difference.) Now rather than competing at Worlds, all I wanted to do was be able to run again to finish the race especially after Alcobendas. I tried to be strong but I still couldn’t walk or bear weight on the leg without pain. Everyone was wishing me good luck as I headed off to Oz and saying “you’ll smash it!” which made me feel even worse like I was letting everyone down. My parents had come out to watch and my friends had all supported me. Nuffield Health had also helped fund me to get me here. Once in Oz the team Physio Leda Cox was so helpful and she tried to give me confidence that I would get through the race. She released all the tension in the muscles which helped relieve the pain,  but we just couldn’t find the route cause. She forced me not to run until the day before the race, this is mentally very tough when all your team mates are going for runs and you just feel lazy and sluggish.

 

 

 

Team GB!

Adelaide Oval and Elder Park where the Race was held

Saturday before the race I did my normal taper session and went to run, the pain was horrific I just couldn’t put weight on the leg. I managed 3 minutes at a ridiculous 7km/hr on the treadmill. Crying my eyes out I knew I couldn’t race, do I go for a DNF or a DNS? Leda found me at breakfast and gave me one last intense session to release the adductors. Jez, the team manager swapped my race for me dropping me down to the sprint (which meant less running) the plan was to finish the race no matter what. That meant I could walk the 5km and 2.5km run, then at least enjoy the bike course and the closed roads and have a taster  for racing internationally. That evening I was so depressed, I should have been excited and nervous and ready to race rather than coming to terms with the fact that I just needed to get through the race and would be the slowest. I would have to watch other competitors that I know I can beat run past me. Mentally this was going to be a very tough challenge. Mum even offered to walk with me which could have been quite funny at a world championship final!

Race Day…

The bikes had been racked the day before, and I woke up early for some Ibuprofen and paracetamol and a few rice cakes to line the stomach! My name was now Helen (as I had swapped places).

 

 As the whistle went, I started running, ouch this was going to hurt, and was pleased to get through the first 5k, (about 5 minutes slower than normal) but surprisingly not last! With a very unsmooth transition I headed onto the bike course where I started overtaking, 1, 2 , 3 girls, I climbed my way up to 8^th position and this was with a slight detour missing the lap turning and having to back up. It didn’t matter, I laughed it off, what else could go wrong?! On dismount I had that pain again and I held onto the bike to hold me up through transition, I then hobbled out on the last run. This was going to be slow and painful, I can’t believe how long it took me but I got through it and was very relieved to see the finish line. I grabbed a GB flag and made it across the line feeling relieved and happy. I found out I was 15^th (not bad), but more importantly I had taken part in a World Championship, something I may never do again. I avoided a dreaded DNF. I then found out Claire had won gold and was so happy for her, she’s an incredible and motivated athlete and, like me, only started this year.  We met at these Championships and have had a really good time, with so much in common I am sure we will remain good friends!

Me and a World Champ!

 I have to look at the positives I from this; I competed at a World Championships with a horrific injury and I still came 15^th, I made some great friends on the team and so pleased to have been part of it. I want to thank them for all their support out there and congratulations on all your fantastic performances, you all did amazingly.



Two scared first timers pre race!

Opening Ceremony



Now I have to come to terms with this injury, I have an MRI booked now I’m back and I have to rest and get fixed so I can hopefully be back next year for Europeans.  This rest is killing me, being so active before, I just want to run and bike. Looking back I’ve had a pretty phenomenal first season, I’ve competed in my first triathlons (taught myself to swim last year) and have been placed in each (though I’m still always last out the water). Overall, I have been placed in 12 out of 14 races this year, including my first ever British and National Champs, all thanks to Dan Sims and his help with my training and race advice! Worlds is unfinished business, and one day I will get back to this fitness level and race again, nothing beats that feeling of crossing the line in your GB gear waving a flag and having the crowds shout your name!

So I put together a few pointers of things I have learnt from my first season;

1.       I love racing and enjoying the training just as much, if not more. Someone once told me the race is the dessert but  the training is the main course!

2.       Race your own race, don’t let others intimidate you and pace yourself.

3.       Rest days are key, even if you feel like you don’t need one a rest day every week or 10 days is crucial to prevent injury and to allow your muscles to adapt and respond to stressors. Good sleep patterns and sports massages are also important and are regularly forgotten.

4.       Have a training plan and programme – a periodization programme is good to ensure you incororate all important aspects of training including recovery.  

5.       Listen to your body if you feel tired or a twinge don’t be afraid to miss the odd training session it won’t reduce your fitness (even if you worry that you will!).

6.       Always refuel after a hard training session with adequate protein and carbohydrates to reduce your risk of injury and put you in the best form for your next training session. Having a well-balanced diet is also important to ensure you consume adequate calcium and vitamin D for bone health. I  take vitamin D weekly to keep this topped up, especially during the winter months when I’m working inside.

7.       Plan your race day, practice nutrition, regularly check your bike, practice transitions and try and cycle the bike routes so you know what to expect.

8.       Learn to change a puncture quickly – I have yet to have one yet but feel this would be a useful skill and prevent any further DNFs!

 

Team Dan Sims!

 

Thanks for reading…watch this space!

Fuelling Up for Cycling - Vegan (no bake) Flapjacks




 

The San Fairy Ann Inters + club ride.
 



Fuel for Cycling – Vegan Friendly and Gluten Free Energy Flap Jacks.

While stopping on a bike ride, Dad brought a flap jack and told me it tasted better than my homemade ones! So I had to get baking again…

With Ride 100 coming up, I’m trying new ways to keep my energy levels up during cycles. While gels, jelly babies and bananas are fine, over 100 miles I’m going to need something slightly more substantial. I struggle to eat on the bike, some people can tuck into a sandwich quite easily. Sports bars are good but in essence are just expensive flapjacks. So I tried to make some healthy nutritious versions of my own. I use coconut oil when cooking, coconut oil is rich in Lauric acid, a medium-chain triglyceride. This is a type of fatty acid which studies have shown have many health benefits. This chain of fatty acids is easily digested by the body, which uses it as a form of direct energy  (just like carbohydrates), unlike oils that are made of long chain fatty acids, which are more likely to be stored as fat. Some studies suggest it speeds up your metabolism and can improve endurance. Coconut oil is also a powerful antioxidant and a good alternative for butter as it is Vegan friendly!

Our oven is also currently out of use, so I experimented with this no bake recipe! Using nuts and seeds for proteins and healthy fats, the sweetness from the bananas, honey and dried fruit will also provide instant energy. The oats are low in GI (meaning their energy will be released slowly preventing that sugar dip).

 

Here’s my recipe (you can vary it with different dried fruits and nuts – apricots, figs, cherries, almonds).  Let me know if you try it J

Serves about 20 smallish squares;

1. Whizz the following ingredients in a blender;

3 Soft bananas

1 ½ tbs Organic Coconut oil

1 ½ tbs Organic Tahini paste

½ Cup of raisons

½  Cup of dark chocolate chips

3-4tbs Organic Honey

 

2. Place these ingredients in a bowl;

200g Gluten Free Oats or Jumbo Organic Oats

2tbs Pumpkin seeds

2tbs Flax seeds

Large handful of chopped walnuts

Teaspoon of cinnamon

Teaspoon of Vanilla Essence

 

3. Slowly pour the wet ingredients into the dry ingredients bowl and mix, place in a baking tray.

4. Use a potato masher and mash into the tray, place in fridge for 12 hours and serve. 

5. Keep the flap jack refrigerated for as long as possible, once the coconut oil reaches over 23 degrees Celsius it starts to melt which makes them a bit gooey.

ETU Europeans – A weekend in Spain and the race now known as Alco’ Horrendous!

Where do I start....
I set off on Friday morning with my number one supporter, Mum, to Madrid. The first thing to happen was a full bag search with security as I had forgotten to take my knife (used for peanut butter on rice cakes!) out of my gym bag. That took some explaining but they let me through. After an hour's delay on the flight, we landed in Madrid and arrived at a very strange industrial town called Alcobendas. Not where you would expect to find an international event!

On arrival I grabbed my bike, quickly got changed and joined the bike recce. This was quite an experience, there were about 150 GBers cycling. This was the same time as the Elite recce so we had a police escort to follow! The bike and run course had 96 roundabouts and no flat. With hill climbing being my strength, I quite liked the course  but was concerned with the technicalities of the roundabouts and lines. I completed two laps and then joined a few other Brits for the cycle bike back to the hotel.



 Friday night also consisted of an Opening Ceremony. With the British squad dominating, there was a mayors speech, flamenco dancing and a bit of random Zumba to finish….!

Upon registering I received a large suitcase as a gift; quite strange but very generous though slightly unsure how to take this home on the flight (it went home with the bike in the end!).

Saturday:

The whole standard distance Team GB!

Today I took it easy in preparation, with a taper session of a 30 minute bike and 20 minute run with a few bursts at race pace. I set off at 7am and took some of the other ladies onto the bike course as they missed the recce the night before.  I have no idea how but after a few wrong turns we managed to find the course in this confusing town.This was then followed by a very large breakfast and the race briefing from the team managers. Going through rules, penalties and the course – it all seemed very technical which was making me quite nervous!



20-29 year old Womens team!










The afternoon was followed by a quick bike check (loose handlebars not good) and supporting the Paralympic race and the elite athletes.








RACE DAY –

5:30AM Wake up call, due to the strange organisation of the event you have to rack your bikes between 6:30-8:30am even though my race wasn’t until 12:30pm. I planned to meet Yaz (a fellow participant and incredible doctor and athlete who 12 months ago could hardly walk, let alone run due to a severe slipped disc). We met at 5:50am to get the coach and take our bikes to racking. It was cold, dark and raining heavily, not the conditions I hoped for. After waiting 20 minutes, as the racking opened late, we racked our bikes. My shoes and helmet sat getting wet in the rain for the next 6 hours, we then jumped in the coach back to the hotel for breakfast and a little kip before heading back at 10:30am. Also we had no timing chips yet as the timing chip driver had crashed on route - not the best start...!


The rain was very heavy on arrival at the site. Everybody was huddled into a sports hall to try to stay dry. 45 minutes before the start we were called back into transition. I checked my bike again and my shoes were sodden! I had a warm up here trying to keep warm in a very thin tri suit for this long time wishing I had an underliner. I knew a few of the girls from other races and knew the standard would be extremely high. My aim was to just complete the course in a good time.


The Run - we set off everyone sprinting up the hill. It was a undulating run of 4 x 2.5km laps. The crowds on the run were great and it was amazing to hear everyone shout your name and country. Starting near the back of the field, I seemed to be overtaking people each lap and I felt good and very strong. Coming into the transition 2nd in around 38 minutes felt amazing!

Transition was a bit of a disaster! As soon as I mounted my bike and before I could get my feet into my cycling shoes, an Irish competitor crashed in front of me at the first roundabout! The weather was bad now; very windy and torrential rain. Visibility was horrendous and it started hailing at some points. Barriers were blown into the road and I even saw someone fall off riding in a straight line! His bike got blown in the wind and he slipped on the white line. On the First lap of 10k I saw 4 falls! I was shivering and slow, just concentrating on not falling off but told myself to man up!
Starting the second lap, I didn’t feel right. My jaw kept locking and I couldn’t control my breathing. My only thoughts were get round, grab a jacket from Mum and start the 3rd lap. I don't remember much of the second lap. I was slower, the weather was worse, it was freezing, the road was awash with water, and I saw more falls. My muscles started locking completely and I couldn’t control my bike or breathing anymore, weaving and slowing down. As I got round to the start of the third lap, I didn’t know what was happening at all.  A marshal pulled me to the side. A  man grabbed me off the bike and the next thing I remember was being thrown in a hot shower with all my clothes on! Spanish people were asking where my dry clothes were and a lovely English guy from team GB, who competed in the morning, was giving me a hot chocolate.  Somehow Mum was found and later she said I  was pretty out of it, shivering and blue when she saw me! (She had been sheltering in the cafe after seeing me do the first lap as she was so cold but really couldn't bear to watch the bikes skidding around!).

This picture sums up the weather well at the end of the mens run.

Once warm, it hit me that I hadn’t finished and I just felt cold and devastated. Why had my body let me down ☹. I had trained so hard for this. Looking back, you can’t prepare for the weather. All, I can do is move onwards,use the experience and prepare for Worlds. Many more experienced athletes also had to stop and told me I would never experience conditions like that again! Half my race finished. During the standard distance alone, there was one broken hip (Irish guy), a few broken collar bones and 30 cases of hypothermia. This included 17 men so I wasn’t the only one!
The next race was cancelled….!!


Post Race;
Since the race, I seem to have just been eating a lot! Monday I felt very tired and still keep waking up in the night shivering or sweating but I will get over it.  I just can’t wait to race again and take out my frustration! Now to concentrate on Worlds and compete in some races  this summer….


I would just like to thank Wayne, Claudio and Ron from Team GB for coming to my rescue! Also, congratulations to the athletes who survived the course and those who won medals, I absolutely loved being in team GB and have made some great friends. I can't wait until the next big event with the team in Australia in October.

Taper week has begun and my bike has gone :(

This is it, the last week before Europeans. Last week was tough training wise and I am looking forward to my rest day tomorrow. I have been on the torturous sweat machine (Watt Bike) far too much this week! Friday night wasn't your normal Friday evening; it consisted of many mini Duathlons (partly in the dark)  with my coach Dan Sims. The main focus was practising my transitions (you can make up a lot of time with a smooth transition in a race). They are finally getting smoother, though there was a humorous moment where I lost my cycle shoe just before descending down the steep Pixet Hill.

Yesterday was a mock race and today was a swift 10k run. Legs were pretty tired though and I didn't make all the splits :(

Aside from training, this weekend I've been getting to know my bike; giving it a good clean and hugging it in bubble wrap ready for the pick up today.

Van Chaos!

 

 

 

 

I am also gearing up for the triathlon season to come. I have a bit of a fear of swimming in open water which I plan to conquer.   My wet suit arrived, first impressions it is tight, hot and hard to take on and off. Hopefully this means it will keep me warm. So I had a trying on session and tested it in the garden lake...



 

Mango doesn't look impressed!

 



 

Now what to do with very little training this week....

The plan eat well, sleep well and keep the legs ticking over!

 

 

Spring New Forest Wiggle Sportive 11/4




Happy Finishers

 

Waking up in the middle of the new forest to the rain on Saturday morning was not what I wanted to see. The sky was grey and I couldn’t see any blue sky. We unenthusiastically pulled on our winter cycle gear and headed to breakfast, I had fruit, yogurt, cereals and of course  peanut butter to prepare for the 70 miles that lay ahead. The owner of the B and B and another cyclist staying seemed sure the rain would stop at 9am, I wasn’t so sure, my phone told me 12! I was seriously considering ringing Wiggle to change our entry to the Sunday.

Once arriving at the site we registered. This was very well organised with no queuing at all. I did forget the one thing I needed (my helmet) so galloped back to the car in the rain to grab it. The start was done in waves which moved very quickly, after a clear race briefing we were off... 5 minutes after our departure the sun came out and yes at 9am!

The ride was very pretty through the New forest and Moorlands, until the first feed station it was fairly flat. After 30 miles I started to feel my energy drain, but was certain when looking at the map there should be a feed station soon.  After a tough bit against the wind at 32 miles a marshall shouted "just 8 miles to the feed stop." Misreading my map the station was at 40 miles not 30. Glad I had my peanut butter! I had lost Dad for quite a while now but decided to wait for him at the station. Making a friend called Colin from Basingstoke we chatted and maintained a good pace. I was surprised to be at 40miles in just 2hrs 10, I don’t think I’ve ever being that fast?

The first feed station was amazing! Proper toilets, bananas, flap jacks, chocolate and the old school fig rolls. I filled up (maybe too much) and waited for Dad. The next leg was a little more hilly with a few humps, I was surprised to see some walking up these. I quite like hills, it was the 20mph winds in the open I struggled with. I tried to cling on to a few back wheels but even powering at a full effort it was depressing to see my speedometer say 8mph! This went on for about 8 miles.  I then saw a sign to give me some motivation stating “Still away to go, but your nearer than before” great!

The rest of the ride was well signposted and enjoyable, lots of donkeys and ponies to see and a few locals supporting the riders. At the last 3 miles I passed a rider on  a Spotter in jeans going at an impressive pace. I also followed a man without a seat; whether he lost this on route or started without one who knows! At the end I was happy with my time of 4:27 moving and was met with a medal and protein bar. I waited for Dad to finish and then trotted off on a 20 minute brick run. I wasn’t the only one doing this, must of being a lot of triathletes training. I would say I felt the jelly legs for the first 2k. Once returning I felt full knackered! After refuelling we then went to watch the Grand National no wins for me L

 

Overall the Sportive was a great event, a beautiful route, good signposts and for the amount of participants very well organised.

 

7:30am on Sunday morning (no lay ins for me!) I set out on a 12k run but my legs felt very heavy and my splits were slow.  We then planned a relaxing off-road ride through the forest. My oversized tractor of a mountain bike made this pretty tough and an easy 18 miler turned into 27 miles. By Monday I well and truly needed a rest day!

 

 

Happy Easter, the first post...

Happy Easter and welcome to my blog! Since the start of 2015 life has been pretty busy, coming third at British Duathlon Championships and qualifying for World Championships in October have been the highlights so far.  Nuffield Health have giving me the funding to allow me to compete at World Championships and with Europeans Championships just three weeks away I thought it was time to right about my adventures, training and journey. 

With the four days off over easter I see it as great time to get those long training sessions in. Good Friday kicked started with some hill reps with my coach Dan Sims. Up Knowle Hill three times; trying to beat my time each set. I'm learning that the descent is just as important, keeping that power going and resisting the wimp in me that wants to brake! Following the session I decided to jump

onto another saddle and join my friend on her little pony 

"Black Beauty" for a relaxing hack and catch up, though for a little thing she was pretty strong-willed and I had a tough time stopping her cantering home with me!

Yesterday was a full on day.  An 80mile cycle with the cycle club San Fairy Anne to Rye, Romney Marshes and back. My longest ride to date! The ride didn't start great, joining the wrong group at the start (shooting off at 20mph!) I knew I wasn't going to maintain this pace and Dad (who had joined was definatly going to burn 

out!). We dropped back to join the slower group. After waiting

twenty minutes they didn't appear. Getting slightly worried with

only 7miles into the ride we decided to make our own way to Rye (with the help of Google maps). Proudly I directed us (it probably wasn't the prettiest route)and we made it 30miles in, cycling through the busy little town we found the bikes outsidea cafe,  only 25minutes behind the quick group. There they were tucking into their bacon sarnies. I was happy with my cake and hot chocolate!  (the first of 3 that day!). Meeting the slower group we set off through the marshes with a 20mph head wind to get through. 

Tucking myself behind one of the big guys I tried to hang onto the faster groups back wheel. Dad was suffering a bit now and was hanging back with the slower group. 60miles in it was time for another stop and while the men tucked into apple crumble and custard I had more hot chocolate (it is easter after all) and a millionaires shortbread lots of needed sugar! (my favourite). Ready for the last leg. This was  a fairly easy 20miles home. I was surprised to find I  didn't feel that tired, it could have been that for once as I was refuelling well and not leaving it too late to eat like I normally do. The legs felt ok so I finished it off with a 10minute brick run while Dad loaded the car.. 

Easter Sunday! Today I plan to run after the luxury of a lie in and chocolate with breakfast :)  I'm giving it a bit of time to pass until heading out there,  I have a taste for dark chocolate and with a lack of eggs in the shops and a unorganised mother :p  I have been given  a bar of my favourite as seen below! I'm then off for a lovely pony ride with Emily and Mango (the dog).  I will just add it has been 40 days and nights with not a drop of alcohol consumed! Not that I drink much but I may treat myself to a 

small glass tonight, then maintain alcohol free until after Europeans :)

Have a good Easter everyone!