Tag Archives: Strava

Pembrokeshire Coast Path December

Day 14  Porthgain to Pwll Deri

11 miles. Elevation gain 1634ft.

Strava data

I had no lift today, as my mum was away, so Patrick came up with the idea of leaving my bike at the end of the run and then cycling back to the car. Having checked the forecast I thought I would give it a go, only 20mph winds for today rather than the 40-50 gusts that we have been used to.

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It was actually dry on the north coast when I got there, and I left my bike attached to some wooden railings at a viewpoint. The road was a single track dead end, so I figured it would be safe; however there is always a little bit of worry when leaving your bike chained up! I then drove to Porthgain and started the run. This is another unfamiliar part of the path, I spotted geese, and a sheep with its head stuck in the fence, which I tried unsuccessfully to free. I spoke to a couple of local dog walkers further down the track to let them know and if they knew the farmer to let him know. I really enjoyed the last bit of path from Abermawr to Pwll Deri, a bit like moorland, very rugged and lots of rocks. I arrived back at my bike, and bag which had drink and snack in and then cycled back to Porthgain into the headwind, feeling a bit tired after that one!

 

Day 15 Pwll Deri to Fishguard viewpoint

11.2 miles. Elevation gain 1444ft.

Strava data

This was a long one, the path is quite twisty with lots of little ups and downs. There was nowhere really that you could stride out and get into a rhythm, and I managed quite a spectacular fall, landing superman style in the mud, but no damage done, I stopped quite a few times for photos, and saw a load of seals relaxing on the beach.

I decided to meet my mum at the viewpoint outside Fishguard so I wouldn’t have to run up it at the start of the next section, however I wished I had asked her to meet me in Goodwick when I arrived there. Often seem to have that feeling! When I arrived back we stopped off for coffee in Fishguard and we discussed the next few sections. (There are only 3 more runs left and I was hoping to get it finished before the end of the year,) but after a few calculations realised that my mum would be away on the last run. She has done most of the driving to drop me off and pick me up at various points so she was quite keen to have a little celebration at the end of the challenge! So it looks like my last run will have to be after New Year, so we can celebrate together.

Day 16 Fishguard viewpoint to Newport.

11 miles. Elevation gain 1601ft.

Strava data

I mapped this run on Map my ride the night before and it came up as 9.8 miles so I was expecting a shorter run than last week, my mistake! It was 11 miles of slippery path with a couple of ankle deep bogs thrown in. Luckily it was pretty dry and not too windy, but by the end I was longing for a path with some friction. I finished running on the welcome gravel path from the Parrog up to Newport so I got my wish eventually. After meeting my mum in the car park we went for a coffee and toast at the newly opened VicNorth cafe, which was lovely.

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Day 17 Newport to Moylgrove

8 miles. Elevation gain 1375ft.

Strava data

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I ran this section on Christmas eve, the weather was windy and it was quite hard going. There were some really boggy sections again, and I caught the culprits trying to look cute around a gateway. There were about 8 ponies who had been churning up the path and making it difficult to run on!  When I mapped this run I had mapped it at 7 miles so when I got to 7 miles I was at an inlet and not sure if it was Moylgrove or not. I dithered a bit then carried on as I had thought the road would be more visible, luckily my senses were correct as I found Patrick and the boys at the next inlet a mile away. Next run is the last section which I have planned for January so we can all enjoy the occasion! Looking forward to it but also will be sad to have finished.

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Nice to go away, but nice to be home, The Big Cheese.

February and March

We have been away twice in the last month, and it is beginning to take its toll! Much as I love visiting friends and family it can also be tiring, and my immune system has taken a battering. During half term we went to visit family in Sheffield, I was looking forward to visiting Ponds Forge, and having a swim in the 50m pool, but there was a gala on so I had to sneak out early in the morning and go to the nearest pool at Graves leisure centre. I enjoyed it anyway, I used to work in the school next to the centre, so it was good to be in familiar surroundings. The next morning I managed a run, and bagged a QOM.

My brother in law is KOM, he does lots of fell running.

My brother in law is KOM, he does lots of fell running.

 

I have discovered that its quite easy to get out first thing and do a workout if you are visiting people, they don’t even notice you are gone, especially if you have small children who wake up early! This is also who I blame for the run of colds that I’ve had, 2 days after returning from Sheffield I came down with a cold, and I am now suffering again after going away to visit friends in Cheddar at the weekend. I have come to the conclusion that disruptions to my sleeping, weaken my immune system, it could also be the 15 mile off road race that I did with Rachel on Sunday, called The Big Cheese, read more about it here.

 

Turning into a film maker

Trip to Resolven

I have been busy at the computer again this week, after an epic ride with 4 of the Pembrokeshire Velos  to receive my plaque for winning the 100 mile time trial. I met them at Kilgetty at 6:30am and rode 71 miles up to Resolven. I managed to hold on to their wheels for most of the way, but during the last hour I kept getting dropped! Considering I hadn’t been out for longer than an hour and a half since Ironman on the bike, I was pretty pleased. They had cycled from Pembroke Dock and ridden 83 miles in total. I was a bit annoyed that my garmin wouldn’t download to Strava afterwards as I’m sure I would have had a few QOM’s!!

The full trip, I was there too honest!

Strength and Conditioning

I have been putting together some videos for my coached athletes, which has taken up quite a bit of my time, I am aiming to show exercises that can be done easily at home without equipment. Hopefully they will find them useful!

A long week and feeling it

Getting to the taper

There comes a point in your training when there is nothing more you can do to increase your fitness and you need to accept that you have done all that you can. Whatever happens on the day will happen, I got back off a long ride feeling pretty negative as my power and speed were low, but thinking about it rationally I had done a 10km (running) Time Trial the night before, and had been building for a while, only having a short recovery after the 100 mile TT, so not surprising really! There is a great post about tapering here which I found helpful and inspiring.

I have been looking at last years taper for Wimbleball and comparing it to my training this year, I had some feedback that my taper may have been a bit drastic, this was because I was ill after a race and then started tapering after I had recovered. This years will not be so drastic and I’ll be nice and ready to race!

This years Performance management chart

This years Performance management chart

Last years Performance management chart. a sharp drop after Slateman

Last years Performance management chart. a sharp drop after Slateman

Time trials and tribulations (garmin data is here, full results here)

I went along to the 10km Time trial organised by Pembrokeshire Triathlon club on Tuesday evening, hoping to better my time from 6 years ago!! I can’t believe how long ago that was. My time in 2008 was 43.23. When I arrived Ian, the timekeeper, decided that I would be fastest and put me last. I was not so sure, but went along with it anyway! Ellie (the only other woman) went off 1 minute ahead of me and I tried to keep her in sight. It soon became apparent that she was flying, as I counted the time from her passing a lamppost, she was already more than a minute ahead within the first few miles. , it was a lovely evening, and nice to have a chat. I got a time of 41.14, so 2 minutes faster than last time. I should be happy with that, but maybe have been feeling a bit negative this week.

The long ride

I decided to ride the whole Ironman course the day after, and was pretty dissapointed in my speed. I may have been tired, and also lacking motivation doing the route on my own. I’m not sure that I really wanted to do it, because I knew that if I was slow it would make me depressed, but Patrick suggested it and I thought the pro’s would outweigh the con’s. Anyway I borrowed his go pro which was quite fun, although I have now spent hours editing the ******* thing.

A bit of geekiness

After I had recovered from the ride, digested my stats, done some more research, and generally got slightly obsessive about numbers, I spotted that my Intensity factor for the ride was based on my old FTP, so with a few calculations I realised that I will be able to go faster on race day, (of course some other factors will come into play too) but if the maths is right then I’m happy !!

Calculating power

Calculating power

 

Spain, the good, the bad and the ugly.

Asturias 2014

We have been to Asturias 3 times on holiday now, the area is lovely, and part of my reasoning to go back this year was that I knew a lot of routes that I could run or cycle without having to navigate too much. So it was less stressful for me in the run up to Ironman.

The area around us, Picos de europa

The area around us, Picos de europa

With limited time I have condensed the holiday into the good, the bad, and the ugly! (Its mostly good)

The good

  • Watching a fixie criterium at Gijon, (I was actually entered for this but then realised it was fixie only and didn’t have a bike, (didn’t stop me having a mad dash to find one, even though I have never ridden a track bike before! Maybe next year ;-))Patrick has done all the hard work with pictures here and a short video here 

 

  • A nice top end endurance ride around Cabrales getting a few QOM’s
My longest ride

My longest ride

  • Swimming in the sea, feeling more confident about donning my wetsuit and dodging beach goers to swim

 

Swim before watching the criterium

  • Great food, lots of sea creatures
crustaceans

crustaceans

 

 

 

 

 

 

 

 

  • Devons birthday, I managed to order a cake in my limited Spanish, and he requested “hiking in the mountains” as his birthday treat.
  • Too many more good things to mention, and I came back to do my best ever hill session, averaging an extra 4-5 Watts per interval, and on longer intervals too! A change is definitely as good as a rest!

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The Bad

  • Some dodgy fabes con almejas (clams and beans) at a sideria in Ribadasella, which had me up all night with stomach cramps, wondering if it would hinder my training :-/

The ugly

  • Our plumbing in the holiday let. After a day or 2 every time we flushed the toilet the contents came up in the bath. This coincided with the above (eurgh) it may have been Devon shoving half a toilet roll down there on the 2nd day, but I didn’t mention that. Luckily a man with a mop turned up after I reported it, and fixed the problem 🙂

Next up

100 mile Welsh championships on Sunday with wind and rain forecast, good to be home!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

An unexpected result

An easy week

After last weeks mini holiday, it was back to it. Luckily I had an easy week planned as there was the washing, shopping, and general catch up that you need after going away. I had also entered Pembrokeshire coast Triathlon at Broadhaven at the weekend so it meant I would have a bit of a rest before the race.

I had a great bike session on Tuesday. I had been thinking on my previous long ride that I tend to get a bit lazy towards the end of a ride and start dropping the watts, so when I was at the side of the road checking my bike for creaks, and a man flew past asking if I was OK I thought I would see if I could catch him!

I was near the end of my ride so it was ideal for me to push a bit more than usual. It became apparent that I was catching him on the ups and then he was pulling away slightly on the downs. I managed to reel him in after Yerbeston, on the Ironman course, we got chatting and it was someone whose name I had seen on strava (Dave Swan if you’re curious!) I turned off at Molleston and left him to complete the rest of the Ironman loop.

You can see my increase in power at about 2 and a half hours in!

You can see my increase in power at about 2 and a half hours in!

Still getting the power dropouts, but have sent my power meter back, again…I may write a post about that bit of kit someday! Had a long run on Thursday and was surprised to see that my running has improved again!

A similar run last year and my run this week

A similar run last year and my run this week

Cancelled my swim session on Friday, as I was feeling a bit fed up with the pool and I didn’t want to do another session for the sake of it. On Saturday I raced Broadhaven and won! That was a real surprise, I knocked 5 minutes of my previous time, so I was obviously very pleased with that! Full race report is here.

Comparison between the years

Comparison between the years

I still need to do some work on programming myself to believe that I am a strong swimmer, as it was always my weak sport, so, in my subconscious, I still think I am not good, but the last 2 races I have done I have had pretty good swim times. Must keep that in mind 🙂

Look away now if you don’t want to read about hormones, and periods!

One thing men don’t have to worry about too much is how their hormones affect them during races, they pretty much have the same cycle of hormones every day ( high testosterone in the morning, which drops off during the day and is lowest in the evening) This is also affected by their actions, e.g. racing will produce a rise in testosterone, read more about this here.

Women, as you will know have varying hormones throughout the month, so at times all we really want to do is sleep all the time, when at other times of the month we are outgoing and confident, this corresponds to our cycle. I have been doing a bit of research on this, as I find it quite interesting. There is a lot more detail on hormone horoscope, which I find really helps me to deal with moods and how I feel certain times of the month!

The female cycle

The female cycle

The reason I am writing about this is that my period was due on the week of Broadhaven and all week I was worrying about when it would start, and whether I would have to deal with it on race day. I looked at a couple of forums, and found a post by a man who said don’t worry about it, chances are nobody will care, or notice, just wear some black shorts and get on with it. This relaxed me quite a bit, and I also mentioned to Patrick the night before, that the last time I had my period on a race I won!

I didn’t get my period until after the race but I still find it really interesting, as I am about a kilo heavier in the week before I start my period, so you would think that my performance would be worse. You would also think that there would be loads of interesting research on this, but I’m not sure if there is or where to find it. I did read Victoria Pendleton’s book and she mentioned that she always seemed to have her period on competition days. Maybe its time we started taking it into consideration, it is a massive part of women’s lives, but seems like people don’t really want to talk about it, although with online forums maybe people are starting to discuss more topics like this.

I did find some useful information here, which I recommend to anyone interested in how hormones affect your training and performance.

Ill again :-(

Meh

Just when I thought I was getting somewhere I caught a cold again. I was coughing all last week, feeling crap. I have adjusted my training again, so I won’t be hitting the targets for Half Outlaw. I’ll just have to use it as a practice race, I haven’t had the run volume or consistency in training that I would have wanted so we’ll see what happens. I am building up my running very slowly. Last week I did a 40 minute and 30 minute run, so not too bad! The 40 minute was another risk assessment for run club. Is dog poo a hazard?

Risk assessing again!

Risk assessing again!

Time Trial bike fit

I went back to see Andy at Cranc Cyclesports to get my Trek fitted properly. Again I was really pleased with the results. I went out after recovering from the cold and was comfortable. There was no pain in my shoulders or back, as there has been in the past. You can see why on the pictures below too!

Retul fit at Cranc cyclesports

Retul fit at Cranc cyclesports

Really enjoyed being out on the bike after a week off, the positive of that was I managed to do a bit of bike maintenance that I have been putting off for a while on my mountain bike. I was so excited at the results that I went off road for the first time in ages. I thought that I had better have at least 1 off road ride before the Dyfi Enduro, which is in 4 weeks, Mountain bikes are so heavy!!

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First ride in new position on Time Trial bike

Even managed a couple of QOM's off road, not much to write home about though!!

Even managed a couple of QOM’s off road, not much to write home about though!!