Category Archives: Racing

April (The road to Kona)

April started with an FTP test, and a park run in the first week, double fun! and then the Easter holidays started.

My FTP on test day was lower than I thought it should be, but I was feeling a little down on that morning. I redeemed myself, with a  20 minute best power, the week after, at the Redberth 10 mile TT, organised by Milford Tritons. At the weekend I did Colby park run and had a PB, so everything seemed to be going pretty well.

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On the first Sunday of the holidays we travelled over to Northern Ireland to visit my grandad again. We stayed in Coleraine, and luckily there was a pool near the hotel so I was up early both days for a swim. I enjoy visiting different pools as they all have different atmosphere’s! I emailed before we went, to check if I could use fins etc, but they said no. I arrived the first morning for the hour long lane swimming session, and there was a queue of people waiting and only 2 lanes. The rest of the pool was open with people swimming lengths. I decided to go in the lane that looked faster, but it had 4 people in it already, and I was catching one of them up every 50m, so I decided to move into the open part of the pool, and managed to finish my set next to the wall.

The next day I was politely asked if I wanted to join in with the tri club who were using the lane. I finished the set against the wall again! I was too tired and ran out of time to run in the afternoon, as we were spending time with my grandad, which was lovely, and Northern Ireland was a great place to visit with the kids.

When we got back to Pembrokeshire I still had quite heavy training weeks, we managed to plan things to fit in with family time, and what I needed to do. Holidays are difficult because I want to spend time with everyone, but also want to do my training. I don’t get the balance right, but I know that this is a temporary state to be in, so everyone pulls together and I had a great block of training where I felt like I was making really good progress. Patrick took the boys away camping for 1 night so I could do a long ride and so that he could see his brother.

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My last session before going away, and a recovery week.

At the end of the month, (bank holiday weekend) Patrick and I went away for a much needed break to Liverpool, which I had booked as a Christmas present. It was good to get away for a couple of days and we did a lot of talking which we don’t get the opportunity to do with kids around! On the way up we drove past Chester which is where my first race of the season will be. We drove over the river Dee which I will be swimming in, in a few weeks time! We came back refreshed and ready for the next training block.

March (The road to Kona)

After I had written my last blog I had started back up with some easy training, but after 3 days I started sneezing again so had to rest again, I found this very hard and felt like all the fitness that I had was going out the window, even though I know it is not the case.

The last 2 weeks of February were very stressful at home, and on top of any training stress must have pushed my immune system over the edge. If you want to read more about stress and how it affects you then there is a useful article about it here. At least I have still been able to get to my weekly yoga class, which is invaluable, and on 1st March I felt ready to start training again with just under 4 weeks until the Mumbles Duathlon

I entered the Daffodil ride that week and was planning on riding, but issues at home again stopped me from riding. It was a tiring and emotional day, however I tried to look on the positive side and thought that there must be a reason that I didn’t do the ride!! (Not easy)

Going in to the Duathlon things settled down a lot and I managed to get a decent months training under my belt. My swim and bike are still generally tracking higher than this time last year so I’m still making improvements which is great!

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At Mumbles I had a pretty good race, coming in 2nd overall and 1st FV, race report is here. Then it was an easier week and back to it, in time for the Easter holidays which will be interesting!

Mapping out the season

Recovery and reflection

Last year I wrote a post about the end of the season, and how it is an important time for reflection and enjoying break from structured training. You can read it here. This is a great time of year for putting things in place that will help you to achieve your goals. But before you sign up for things, have a think about what your goals are, and make sure that whatever you are doing will lead towards that goal.

This is also a time when you can assess what is going on in your life, if you have a bit more time due to reduced training. All too often we take on extra responsibilites thinking we will cope with them and that we can cram more into an already busy life, but being honest with yourself and looking at things rationally you may find that there are just not enough hours in the day to do it all. Simplifying your life is hard, as in our culture we are expected to be busy all of the time, but taking time to reflect actually helps you to become more efficient and to do a better job of things.

The seasons naturally help us, with less daylight hours there is less time to be outdoors and we can give our bodies and minds a break from the pressures of race season, and to decide what it is we truly want. When you know that then you are one step on your way to achieving it.

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Spending time with family

 

Goal setting

Deciding  on a goal and committing to it is a scary prospect, so make sure it fits in with your values and beliefs then you will have a greater chance of achieving it. Have a good think about your goal or goals and also reflect on what is important to you as an individual. It may be that your goal is incompatible with your life at the moment so you have to wait and give it time, or you may be able to commit, but with a flexible approach.

I will give you an example. Next year I am racing in Kona, this is only one of my priorities. My other priorities are; investing time into my coaching business, spending quality time with my family, supporting Patrick after he has his operation, getting The Training Barn up and running, and visiting other family members. These are some of the most important ones, and they all need to be balanced. There will be times when things are not balanced, as life does not run on a straight trajectory from A-B, but having something in mind and checking in with it every now and then, can help to focus our minds on what is important to us. At the moment Patrick doesn’t have a date for his operation, and he doesn’t know how it will affect him afterwards, so he can’t plan too much into the future. I don’t know how it will affect me either, so we need to keep communicating about this. There may be times when my priorities have to shift and I am prepared for that.

So to apply this to yourself have a good look at what you have going on in your life and anticipate any problems, times when you may need to adjust, or to let go of things in order to achieve your goals. In training we prepare for an event by adapting our bodies to the challenges of race day and we can apply this to prepare our minds in the same way.

 

Summer seasons round up

Its been a busy few months with racing, we’re coming up to the end of the season but there is still one big race to go! With this in mind my coached athletes have been out racing and training, working really hard to get themselves race ready for Ironman Wales. Ellie and Justin both took part in the Ocean Lava Wales triathlon, where Ellie picked up 2nd female and Justin had a good race, he came through strong on the run in a total time of 5:44 (results are here)

Justin also competed in the Cotswold Classic last month and improved his times in all 3 disciplines, using a better nutrition strategy has helped him this year to get off the bike strong. (results are here), also in August, Ellie completed a 5km swim around Skokholm Island which should stand her in good stead for  the Ironman swim!

So all that is left is Ironman Wales, I wish everyone luck and hope that they enjoy the day, you have done the work, now its time to enjoy race day, and show us what you can do…

Have you got a big goal for next year?

Are you looking to improve your performance?

Do you want to train effectively and efficiently?

then get in touch, I’m now taking on athletes for next season.

LTR coaching will help you to get to the start line feeling prepared and ready.

Contact me today to find out how I can help you to achieve your goals.

www.ltrcoaching.co.uk

info@ltrcoaching.co.uk

 

Races coming up!

Things are hotting up

Its that time of year now when the first triathlons are getting underway. It may be that your goal feels like a long way off, but things start to build momentum now, and before you know it, you will be on the starting line of your main event. This is why its important to race other events, so that you can put into practice all the things you need to remember on race day. One of my mantras is “through my race I learn”, and every time I compete there is something to take away, there are always some positives and some things that could be done better. It helps to have a plan, but also to make sure that you stick to it as far as possible. Last weekend I was guilty of having a plan but neglecting to implement parts of it on race day (windproof, nutrition etc)

Doesn't matter how good your plan is if you forget to stick to it!

Doesn’t matter how good your plan is if you forget to stick to it!

After an event it is a good idea to reflect and look back at things objectively so that (hopefully) you can do better next time. This is what I have tried to do in my race report for Slateman, which you can read here. Maybe you can learn from my mistakes!

Pre-race nerves

The jitters

I wrote a post about tapering a few months ago, which addresses some of the things that may come up in the weeks leading up an event. If you want to take a look then it is here.

Its nearly Ironman Wales race day, and I know how a lot of you will be feeling… nervous, excited, and scared, to name a few emotions, and on top of that you need rest before the big day. The main thing you need to do is let go of these negative emotions. By this I mean acknowledge that you feel a certain way, try to work out why, and then let go.

Have a plan

I encourage my athletes to make a race plan, so that if any worry crops up before race day they know that they have planned for it and are prepared. A plan needs to be adaptable, as unexpected things happen. You can plan for these events to a certain extent but bear in mind that on race day something may happen that you haven’t planned for. Dealing with these events is what racing is all about as you learn about yourself and can develop as a person. So even if it goes wrong you will learn something!

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Uncontrollable’s

If its a fear about the weather, or conditions then there is nothing you can do about it. Everyone is facing the same thing, you will get through whatever the race throws at you, if you have prepared properly. There is little point in worrying about things that are beyond your control just let go and accept.

Never mind about the weather!

Never mind about the weather!

Use the force!

If you are excited, then channel that energy into positive thoughts about the race. Any time you feel a surge of adrenaline then think of a key phrase or song that motivates you. One of my favourites is “I am the best that I can be”, as it doesn’t rely on a result or time to be achieved. You will be the best that you can be on race day whatever happens.

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Relax

Before the race you may be very nervous and stressed, you may find a relaxation CD, or some relaxing stretching could help you in the days before, if you can’t sleep . On the day I found deep breathing was useful. Last year as I was standing in a group of nervous athletes I told a couple of my friends to try to breathe in slowly then breathe out longer that the breath in (similar to birthing and yoga breathing) A few people turned around when we did it together, but I found it really helped to calm my nerves before I got in the water.

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Smile

Enjoy the race. Remember how lucky you are to be able to race today, smiling relaxes your body and makes you feel good so I’m hoping to see some happy faces on Sunday!

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The best laid plans

Stick to the plan? I am a great believer in plans, but sometimes unexpected things crop up that are not part of the plan. I have had a few of these this year, and how you react to these unexpected “challenges” are what makes you you. We can learn a lot about ourselves by observing how we react in these situations. If the way we react is harming us in some way then hopefully we can change in order to develop and grow.

My year I have not had the best year this year. The plan was to have an easier year doing 2 half Ironman distance races with a view to doing Ironman Wales again in 2016. I planned my season around my A race The Wales Triathlon. I was feeling pretty good, I had accepted my DNF at The Titan, (you can read about that here) and improved my FTP by 10 watts this year, a goal I had set myself last year. Screenshot 2015-07-30 16.14.37 A week ago I was in the sea with my boys and I jumped over a wave and landed on a stone that impacted in to the arch of my foot, it hurt quite a bit at the time but I thought it was ok, and stayed in the water. When I got out I could hardly walk up the beach. My mum drove me home, and I tried to convince myself that it was fine and it would be ok in a few days. I iced it and rested. The next day I went out on the bike, tried to run and couldn’t so rested again. On Sunday I did a brick session. I ran for 20 mins and felt fine, On Tuesday I tried to run again, no chance, and exactly a week later, my ankle was still swollen and foot hurting. Throughout the week I have had many different thoughts in my head. First feeling I needed to stick to my plan and watching my fitness on the decline as my taper did not go as planned. Screenshot 2015-07-30 16.28.48 Then realising that I couldn’t run, so maybe I could just do the swim and cycle, and then feeling like not doing any of the race, but entering a race at the end of September, as I didn’t know if I could face starting a race knowing I wouldn’t be able to finish. I decided it was time to get my foot looked at!

Foot diagnosis

I went in to A&E, the nurse examined it and confirmed my initial thoughts that it was just a bruise on the bottom of my foot that had caused soft tissue damage. This had been aggravated by me continuing to try and train. I told her I had a race the next day and had been training all year for it, and she said that if I did do it then to expect it to swell up again after. So I went away still in 2 minds.

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Decisions, decisions…

After a lot of thought I decided that I wouldn’t race, my heart just wasn’t in it, I couldn’t run on my foot anyway, (too painful and would cause too much damage) so I would have been going in for just the swim and cycle. My husband has also had health issues the past few weeks and we are dealing with the stress and anxiety associated with that too, so I feel that the stress of not finishing another race may have been too much for me.

How I got my head round it

It is so hard to make decisions like this, especially when your whole season has been geared towards something that you had expectations of. I was really hoping to do well in this race, and my fitness is at a peak, so I have had to let go of that fitness, and my expectations from the race. I have had to accept the decision that I have made, and believe that it was the right one to make, there is always next year, and I have goals for that too.

I have entered The Snowman which is at the end of September so that at least I complete a triathlon this year, my fitness won’t be what it is now because I had planned to have the summer off training, so we have a few camping trips booked, and I won’t be able to train as much, but I’m looking forward to the race and I’ll be going up with Patrick for the weekend without the kids so we get to spend some time together too.

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Takeaway lessons

It is important to be adaptable and able to change your expectations.

Remember the positives from the season, if you are in Triathlon for the long term then you have still benefitted from any things that didn’t go exactly as planned, endurance builds up over years so the training that you have done in one year adds to the next years training.

Accept any obstacles that come your way, the sooner you do this the less energy you will waste fighting against an uncontrollable, accept what has happened, you can’t change it, and make a decision that you feel happy with, then stick to it.

Enjoy it, there is always another goal out there for you, and sometimes things are sent as a wake up call to check how much you really want your goal.

Don’t underestimate other factors in your life, you may feel that your stress at work or in your family has nothing to do with triathlon, but any stress impacts on your life and affects your ability to train and race.