Parkrun #3 - Maidenhead

Parkrun Maidenhead 26.11.2016

I've been meaning to do a local Parkrun for a long time, and today finally made the effort and went over to Maidenhead. It's really easy to get to for me, though finding the start was slightly trickier than I imagined (there is a secret car park at the back of Braywick Park).

The course is a two lap loop, with a slight incline near the end of each one. I listened to the talk at the start for newbies, and then lined up. A dry day, 5 degrees centigrade.

Not too much to report about the run - I had a good start, struggled to get past a man with a dog for a while, didn't like the small incline at all. The path was covered in wet leaves and was slippery in places, and is narrow on the back straight. It's worth getting a good position at the wide start as overtaking is hard. I felt tired as I usually do for the middle third, but managed to push a bit near the end.

Finished in 22nd place out of 199 with a time of 21:46. I am still near the top 10%. Beat Richard Stannard, but I think he started late. Alice Hector from Evo was there and finished in 3rd I believe, though she isn't listed in the results.

 
Links
Parkrun
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Parkrun #2 - Pruszkow

Parkrun Pruszkov 22.10.2016

Visiting family in Warsaw I decided I'd like to have a go at another Parkrun. There is one very local to where I was staying with Anna's brother Lucas, and as he is a regular there doing it was a no-brainer.

Well, it was, until the rain started.

Nevertheless, we talked each other into it anyway. The rain wasn't that heavy.

A short 10 minute jog to the start to warm up, and then an incomprehensible introduction (my Polish is not worth mentioning), and we were off.

It's a 2 lap course, in a park around a lake or two. I'm sure it's lovely in the summer, but it was waterlogged, muddy, grey and slippery today. I started well, keeping to my normal 7 minute/mile pace. I knew I was holding Lucas back, but he seemed happy not to be racing. In many places there were large puddles across the path, so everyone was running at the sides in single file.

Near the end of the first lap my calf went ping. Ouch. Every step was agony. I slowed down and considered stopping. My decision making skills are not good when racing, and the pain became manageable, so I just kept on going.  I worried that it would get worse, but it just stayed low level.

I sped up a little again, but couldn't get past the runners in front. Eventually the path widened and I overtook a couple and made a gap. Lucas was following. In the final straight I gave it more pace and finished strong.

Sad about getting injured, but pleased with my 10th place out of 35 in terrible conditions, with a time of 21.56.

Links
Parkrun
Strava

Fred Whitton Challenge 2016

Fred Whitton Challenge 2016

"The Fred" is an iconic cycle sportive in the Lake District area of northern England. You have to be organised to even get to the start line, and this year I actually managed it. I entered the ballot for a place in December, and was lucky enough to get in. I trained as much as I could in the winter and spring, though the weather was bad, and time was short, and we don't have nearly enough big hills near Windsor where I live. I booked a hotel (last minute I admit, and 17 miles from the start) and a day off work afterwards, and so was all set.

Did I mention it is the hardest one day cycling event in the UK?

To start with, I'm going to concentrate here on all the things I got right, before moving on, in feedback tradition, to what I could have done better.

Equipment
I had my specialized Tarmac SL3 serviced a couple of weeks before the race as the gears were slipping - I got a new chain and rear dérailleur. There were no mechanical problems on my ride. I bought a new rear tyre, Continental Gatorskin, and took it for a test in the week before to make sure I hadn't pinched the tube when putting it on. I didn't change my bike shoes and cleats at the last minute, even though it was tempting as I had them sitting new and shiny at home - that would have been a dumb thing to do before a 112 mile ride. I have been wearing the same shoes for 12 years, and a change might have caused unknown issues. I wore exactly the right clothing for the conditions, and never felt too hot or too cold. I had arm warmers that I removed about half way, and a long sleeved rain coat in my pocket that I didn't need (but was part of the instructions).

The Start
I got up stupidly early, as is the way with these things, and had eaten most of the hotel packed lunch by 5am. Anna, Lyra and I left at 5.30 and were in Grasmere by 6am. I felt sorry for waking them, but they needed the car during the day, and it was too far to cycle to the start. Registration was easy, though the bike number was flimsy paper which didn't look like it would last the day (it did, but only because there was no rain). I got some photos, said my goodbyes, and was on the start line at 6.40am. I needed to go 57 miles by 12 noon, or else I would be eliminated.  I could have started as late as 8am, but that would only give me four hours, and I wanted to be safe.

That's all a long winded way of saying then, that nearly all my planning was good, and I got to the start line with everything I needed, and fit and rested ready for one of the hardest days riding of my life. I'll come to the not good planning bit in a minute.

selfie at the start

It was a perfect day for riding. There was very little wind all day, dry roads and no rain. The temperature in the morning was almost balmy, and I felt really good on the first seven miles of flat riding to the bottom of the first climb up to Kirkstone Pass. It wasn't terribly steep, but this is where I had the first inkling that my gearing was wrong.

The views all day were amazing, but the sun hadn't actually come out from behind the clouds yet so I didn't get the full effect at the top here (I took the car back the next day for another look). The descent was steep, bendy and potentially treacherous, and though I was already going quick quickly, I heard a shout of "on your right" as someone hurtled past me going much too fast. We had marshals warning us to be very careful, and as I approached a corner I suddenly heard shouts of "stop", and "slow down", and only just managed to do it and avoid hitting the rider in front - riders behind me were having similar difficulties. I don't know for sure who was lying in the road just beyond a massive piece of rough tarmac, but I'm pretty sure it was the guy who had overtaken me moments before. People were trying to help him already, and I heard some of his club colleagues shout to each other to stop. I cautiously moved on.

The biggest hills of the day are Hardknott and Wrynose, but you have to ride 90 miles and climb about 2000m to get there. I knew I would finish the 112 miles, but I had watched people climbing Hardknott on YouTube, and was worried about them, so I didn't push very hard - this I think was a mistake. There was a massively long boring descent at one point, along a wide straight road. People were overtaking me, but I was conserving energy. I could have made a bit of time there, considering what happened later.

I grabbed some food at the first stop of the day at Buttermere, and made the cut-off without any fanfare soon after. It had taken me almost four hours to get there. If I had started the ride at 8am, and had stopped to fix a puncture or other mechanical, I'd have missed it; so the early start was a good decision.

what a great view

By the second food stop it was very sunny and warm. I ate what I could but there wasn't any food to stash in my pockets for later except bananas (well, I could have put a cheese sandwich in there, but that might have been a bit messy). I took as little water as I thought I could get away with, I didn't want to drag and extra half kilo up Hardknott.

So far the day had been quite competitive. Lots of people racing past me downhill, jockeying for position on the flats, me taking back lost places on the up-hills. On a quiet lane I looked around and realised everything had gone very still. The road was almost empty, my speed was down to 25km/h and I could see some riders behind me but they weren't catching up. Hardknott was close. We all felt it and wanted to put it off for a bit.

This is the hill where I fully realised that my bike's gearing was not going to be good enough for me. I'd been watching other riders spin up hills beside me all day, while I was standing on the pedals in my easiest gear straining to keep the wheels turning. As soon as the gradient kicked in, I knew I wouldn't make it, and decided to walk. I wasn't alone; it looked to me as if maybe half the riders were walking here. I was very disappointed. It was really hard work to push a bike up a 30% gradient in cycling shoes, and I would have much preferred to be riding. After the steepest bit I got back on and rode a little, but then it got steeper again, so I walked again. I cycled the last bit too. Looking at my 24.44 minute time for the climb, and times friends have done, I estimate I lost about four minutes by walking. Not too much really. But if I had known I wouldn't be able to make it, perhaps I could have ridden a bit harder earlier.

Not long after, I reached Wrynose. Very annoyed at myself, and knowing this was the last big effort of the day, I really went for it. It has horrendously steep bits, hitting 25% gradient, but somehow, by using the full width of the somewhat narrow road, and staying upright even when my forward speed was down to barely 5km/h, I did make it to the top of this one without getting off the bike. Very happy and relieved. I even managed a wheelie at one point.

During the descent, the tendons in my forearms started to scream at me. I'm not used to that much braking, and climbing, and non-cyclists don't realise how much strength you actually need in your arms for that. I made it down, and around here found a man of similar ability and tucked behind him for a bit. I was going to overtake, but he was going just a little to fast, and it was only when we got to a small hill that he slowed down and I got my chance. He didn't follow, so I raced on. I saw a sign "3 miles to go", and got some new energy. My water had just about run out, but I had one gel in my pocket - I wouldn't need it!

The sign was a lie.

I started to get tired, I'd had nothing to drink or eat for a while, and saw a group of riders coming up behind me. The breakaway seldom beats the peleton. They went past and I saw my former rival in the pack, and jumped onto the back. They were going fast, and I knew I'd get home quicker if I could hang on. I'd been riding for 7 1/2 hours, but found more energy - this was fun. I opened my gel at speed and got most of it into my mouth, this helped. The pack grew as we overtook more people, but we also lost some. As it expanded and contracted, sometimes I'd have to really sprint to get back in.

The woman leading us had pink handlebars. I'd seen her a few times during the day as this was quite distinctive, and only about 5% of riders were women. She seemed to be on a mission, and didn't need or want any help at the front. We joined the main road into Grasmere which I recognised from driving it in the morning, and I felt relieved to be close to home. The three mile sign had turned into 10 miles I think.

Finish Certificate - no medal

Anna and Lyra were there just before the finish line to wave me in, and I was happy to finish strong in a time of 7:48.27. I had a welcome pint of beer with them to replace the lost fluids, and a rather unappetising pie which nevertheless disappeared rather quickly - perhaps I was hungry.

Strava Link

Strava tells me that Emma Craghill is the name of the woman with the pink handlebars - chapeau to you. I was the one who said thanks just after the finish line.

Windsor Sportive 2016

Windsor Sportive 2016 - 09.04.2016

Coming fast on the heels of the Windsor Duathlon, which left me finding it hard to walk for a few days, my legs actually felt ok for this one.

There was a big club presence from Evolution Triathlon, as it's a local ride, and Olivia came out from London to do it with me. My friend Andy looked at the heavy rain at about 6.30am, and wasn't sure he would drive over from Dorking.

The rain stopped though, and the start from Windsor Racecourse went well. I wasn't dressed warmly enough, and neither was Olivia, but we decided to risk it anyway.

We rode in a small Evo group for a while, but got dropped on a hill and cycled alone for a bit. Then we found them waiting up ahead in a bigger group and stayed with them for the rest of the day.

Just before Watlington I was overtaken by Andy, he had decided to come after all and had been chasing me. We were going very slowly and he didn't like the pace, so he didn't stay long. The weather wasn't too bad for a while, still cold, but sunny at least. We had a big climb that I didn't think Olivia would manage on her heavy bike - but she did it.

A puncture stopped play for a bit, luckily not mine or Olivia's, and most of us managed to get to Henley before some heavy rain - this is where we caught up with Andy who was waiting at the food stop there. Olivia was looking cold, so I gave her my leggings. We ate far more cake than we needed, and eventually left for the final leg.

The long stop hadn't helped us really as the going was tough. We were cold and wet and just wanted to be home. We did make it though and picked up a decent goodybag of food before going home to get warm.

Strava Link
Evans Blog

Windsor Duathlon 2016

Windsor Duathlon 2016

I had very low expectations for this event, which was lucky, as everyone else seemed to think it would be brilliant and were very disappointed. I had a pretty great day, despite some of the obvious difficulties, and I'll explain why.

I was excited when  this inaugural Windsor Duathlon event was announced - running and cycling on my home turf, in areas of Windsor Great Park where you are never allowed to go. I signed up right away.

My cycling was good at the time, and my running was progressing after a long time away with injury. I hoped I had a real chance to do well in my age group.

But I got injured, and didn't run for six months. And I have a toddler, don't get a lot of sleep, and missed a lot of cycling over the winter as well. So I revised my aim - just get through both runs somehow, and enjoy the bike ride.

The weather in the preceding week was bad. Reports came in that the course was a lake. I did a trial of the bike course the day before and it was fine, but it rained again overnight.

I packed my trail running shoes, fully expecting to be splashing through water, and having to struggle to get them on again after the bike ride for the second run. Packed a spare pair of socks. Quick release laces? No need, I was going to be slow anyway!

Pre-race
For me, this was simple - a short 7 minute bike ride to the registration tent. I could see cars queuing a long way back, so it was no surprise when the start got delayed by 30 minutes. They had no timing chip for me, it was just not there in it's slot, so changed my number (new one 2115). This was handled efficiently, but it was still a pain for me to put new stickers on my bike and helmet, and a new number on my race belt.

Transition was a muddy field. New rules meant putting my bag a long way from my bike, against a makeshift fence. I wasn't happy with that, as my phone and wallet were in it. At least if it is next to my bike someone might be spotted if they were rummaging inside. Also, I had to decide exactly what to put there for T1 and T2, and I was a bit rushed and hadn't quite decided if I'd need new socks, or what food/drinks. I had a banana while I walked around.

Run one - 53:46
Briefing was fine. At 20 minutes out, I took a gel, and and we walked up the Long Walk towards the Copper Horse for the start. At the signal, people in front started running and I walked to what I thought would be the line. But there was no line, no timing mat. Gun time and Chip time would be the same, so I lost 30-60 seconds on my overall time. This is disappointing.

Having had 6 months out from running, I took this very slowly. I had planned to walk a lot, but the runners around me were a big incentive not to stop, and I did make the whole 10k with only some very short breaks. Wearing just a tri-suit was a good idea as I didn't get too warm, or too cold. I was constantly overtaken, but resisted the urge to chase people - it was hard but I just wanted to get round in one piece.

The route was nice, and the muddy sections weren't as bad as I expected. As I came towards transition, I spotted Anna and Lyra and waved to them, very happy to have made it and not feeling that bad.

T1 - 1:57
Getting into and out of T1 was pretty nasty. Slipping in mud, trying to change shoes without stepping in mud, pushing pike through mud. I didn't dawdle, but didn't really rush it either, getting my breath back a little for the ride

Bike - 1:16:02

I got on my bike and pushed my mud filled cleats onto the pedals - amazingly they fastened. As I cycled up the road, mud flew from the tyres, but not all. I'd ride my fancy TT bike with aero wheels and light race tyres, covered in mud.

According to Strava, by four bike loop times are 17:23, 17:11, 17:18 and 17:14.  I'm pleased with this consistency, I only wish I could have been a bit faster. But I was tired from the run - it's a long time since I did a duathlon, or a bike ride after a run. And my left calf was threatening to cramp, I could feel a familiar spasm trying to start when I pulled up on the pedals. So on the climbs, where I usually make good time, I had to back off. I had fun and got down on my aero bars at every opportunity. I didn't think it was too crowded.

On one descent, from the private part of the park down to Johnson's pond, it was a bit hairy. I didn't risk the aero bars as the road twisted slightly through a narrow gate, and then there was an uneven surface. This is the spot where (unknown to me till later that evening) my friend Phil crashed his bike. I saw an ambulance but didn't know it was him. He was hurt quite badly, but is making a full recovery we hope. I'm glad I didn't push it there.

I really enjoyed getting into the private road - I wish they would open it full time. as it makes a nice loop  - without this section, you have to go out onto the main road.

I had 500ml of sports drink in my bottle, and had followed my plan to drink it all gradually over the 40k. I also took my second gel at the start of the third lap.

I saw Anna and Lyra at the end of every lap and gave them a wave!

All in all, a pleasant and controlled cycle. Tried to keep some energy in reserve, but don't think I quite managed it.


T2 - 1:41

More mud, more trying to change shoes in mud, and also, a very long muddy run to get back onto the proper course for the second run.

Run 2 - 28:20

My trail shoes had a hard layer of mud on the bottom, that I now carried with me for 5k. I stamped a bit but it wouldn't dislodge. This is where my race fell apart. I was very tired, and my thighs were hurting a lot - not as bad as London Marathon, but quite a bit. I ran and walked, and walked and ran.  I couldn't find the energy to keep running. I had to do two laps up and down The Long Walk, and it seemed a lot further to the first turnaround then it should have been. At least it was flat.

I put on a brave face for the cameras, and for Anna supporting, but this is the slowest 5k I have ever raced - to match my slowest 10k race time earlier.

Finish 2:41:46

Very happy to have actually finished. I was 41st out of 65 in my age group, which is surprisingly high considering my lack of running. I couldn't walk for two days afterwards, and I think I'm losing a toenail, but I got off fairly lightly.

I didn't really care about the mud - I've done Grim Duathlon, and a lot of other muddy runs, and this was tame in comparison. I didn't have any problems getting to the event, and I actually walked home. The marshals were fine, and I know the Great park backwards so didn't need much in the way of directions or help. I've been racing triathlon for about 12 years, so understand the logistics and don't get too stressed any more.

I can see that if this was your first introduction to duathlon, and you came from outside Windsor, that the difficulties would have been very annoying. And I can see that with some forethought it could be a lot better. The Expo was almost non-existent.

But I had a great day, in the sunshine, and got a medal, so hopefully I'll be back next year to take at least 15 minutes off that time :)

Resources
Strava Bike here
Results on Resultsbase
BTF Results
Windsor Duathlon Homepage