Crickey! That was tough... HOTA

Despite preparing everything the night before it seemed to take ages to actually get to leave the house on Sunday morning. So with Sara at the wheel we finally pulled out of the drive at about 08:40, fortunately the journey to the Darwin school did not take that long and we turned into the school car park and I jumped out and made my way over to the entrance to find Registration. The organisation was excellent and my race pack was quickly obtained and I headed back to the car. Some more time was wasted getting help with attaching the 'Transponder' to the front wheel but soon enough I was freewheeling towards the start. I checked my watch and it said 09:22 so with some hesitancy I edged towards the mats and when told to go I tucked in behind some other bikes and headed over the line. As I started to peddle I remembered I had not started the Garmin but having gone only 50 meters or so I pressed start.




At this point I my plan was I would stay with this start group and feel my way into the ride. But quickly a couple of the riders went away from me and the others were clearly slower than I could cope with so within the first mile I was going past riders and not holding back as planned. My complete lack of knowledge of the route meant every incline or descent was taken with caution and now much of the route is a blur. Except some of the hills! The only really memorable hills were Star Hill which was the last major climb and never that bad except that it seemed to last for more time than I had hoped! And the Wall that was memorable because of the sudden change of terrain at the top which was without trees and therefore exposed and relatively flat and you felt the wind.



After this climb I think there was the longest descent which at first I was cautious with but realised that the road was straight so went for it. I recorded a 1 min 57second mile! Mostly achieved without much peddling and getting myself tucked as low and aerodynamically as possible.



During the ride I had tagged along with various groups, none were particularly friendly but in the second half I was with a small group of three others and it was useful to ride with others who seemed to know what they were doing. But as we reached the Sevenoaks area it broke up and after that I was on my own until a cyclist who was not taking part started talking to me. The distraction of talking to him helped and despite the last five miles being pretty painful in terms of general fatigue it was good to tough it out.



Earlier I had stopped at the first feed station located in a village hall. I left the bike leaned against the hedge stopped the Garmin and went off to find some cake. Imagine my disappointment when I discovered that the nutrition on offer was a sports drink and a green unripe banana. So I headed for the toilet and then was quickly back on the bike. The second feed station was packed with bikes and I decided that after the disappointment of the first I was not going to stop. My plan to keep my energy levels up was a combination of a water bottle full of a self made up maximuscle energy drink and the Ride Shots, energy gels. The ride shots were actually pretty good despite buying them for just 29p because they were use by the end of February. The first one caused me to bite my tong as I was chewing it! The plan became to take one every thirty minutes. This involved removing my right glove and delving into the back pocket to extract the jelly shot. At first when the bag was full this was pretty easy but it became harder and harder. Also I became more proficient at putting my glove back on whilst still peddling. Look Mum no hands!



Clothing for the ride was my winter kit; thick gloves, overshoes, gore head band and Buff round my neck but without a jacket - at times I was too hot and others felt too cold. One incident certainly warmed me up despite being on a descent! Following about 5 or so other riders the road ahead was blocked by a car. The down hill was not that quick but the road surface was both wet and covered in mud from a tractor so without much grip I applied the brakes but was still going! Fortunately the car moved aside and we all made it through the gap.



My bike was brilliant. I saw plenty of people stopped with failures of some sort or other, but mostly punctures. As the ride was dirty the pretty much constant grinding of the dirt on the chain was a concern. Also everything seemed to creak and make strange noises on the long climbs as everything was under stress but the chain never gave up on me. The hugely expensive carbon aero bikes were commonplace but their weight and speed advantage was questionable. A few titanium bikes were noted and I continue to ponder the possibility of such a purchase. At the risk of sounding big headed I noted also how inexperienced other riders seemed when dealing with slow moving traffic. I have become so accustomed to just staying alive despite white van man's best efforts on my London commute that a few four by fours and the odd moment at junctions hardly rate on the scale. Nowadays I rarely unclip at junctions managing to balance virtually motionless and this was required at a few crossing points on Sunday. I realise that this is very much an acquired skill of a regular commuter in the London traffic.



I wish I could say I rode every inch of the way but on the smallest of inclines I made an error in terms of gear selection. The route had taken us downhill for some distance and I had freewheeled without considering my gear. It then went up what seemed a short incline to a junction. No real issue I thought except that the route was actually a left turn and as I suddenly realised that this side exit had a very sharp incline I started to peddle but was clearly in the wrong gear. Panic started to set in so I hastily unclipped, and walked the 10 feet to the junction and remounted. Every other inch of the route was cycled.



The weather was as good as I could hope for. It was bright and sunny to start and around Biggin Hill the roads were dry. However there was also a steady breeze and in many places the roads were wet and in a few were flooded. By the time I finished the bike was completely filthy and I was splattered with mud and dirt from following the wheel of others. Then as I crossed the line to finish it started to rain. Perfect timing.



So it was over! I don't ever remember feeling so drained as I stopped peddling, unclipped and looked at my Garmin. It reported 4 hours and 15 minutes after starting and 65 miles later - I was not sure if I was able to react to that in terms of it being good. I found my phone and called Sara - brief conversation ensued 'I have finished. So come and get me'. About 10 minutes later I sent her a text apologising for being so rude! I left the bike in the bike park and headed inside. I had left my bag with Race Control and in it was a bottle of drink and a banana. I walked to the school canteen. The drink went down without touching the sides so I was into the queue for a huge slice of chocolate cake and mug of tea with lots of sugar.



After consuming this food I was reminded by another cyclist of the need to return the chip so I went out into the rain to remove it from the wheel. The registration area for chip return was busy with people but my completion certificate could not be located so I headed out and bumped straight into Sara who was following various lycra clad men around on the basis of looking for me!



And now on reflection I am both pleased with my effort but equally concerned at doubling the distance for the Dragon Ride. It was a much tougher route than the sportive ride we did in the autumn. And I am fitter now than I was then. However a good plan has to be to get some long rides planned for the spring that take in these local hills.

Reading widely and enjoying the content

The last few days I have been somewhat busy and have felt strangley unable to get to the point of actually writing up my open water swim last Saturday.  That might suggest that it was not a good experience when in fact it was quite the opposite.  No, the problem has been that I have been reading other blogs and absorbing all the interesting stuff that my eclectic mix of blogs provide.

But now I am at last starting to capture the latest update.

So the open water swim....  It started a little confusingly as I arrived at Leybourne Lakes at just before 10 and Mike was nowhere to be seen.  After trying to call him I stood by the edge of the lake and realised that there were a number of swimmers in the lake coming towards me.  After some slightly nervous questions of them as they emerged from the lake I shook hands with Mike and he organised me with the car park ticket and I went off to bring the car round.  That sorted we discussed wetsuit and he suggested using one of his old ones.  I headed to the back of the container and changed into the suit and emerged feeling like an awkward teenager not quite comfortable in their surroundings.  Mike took me through a comprehensive Health & Safety routine and we stepped towards the edge of the lake.  I was going to complete a lap with Mike and then repeat it again on my own.  This involved swimming to a number of staging points - a small boat, a buoy, another boat and then back towards the starting point via another buoy.  This was some 300 metre distance in total.

I am not sure what exactly I was expecting.  Suddenly the moment was upon me and I thought to myself 'what the hell am I doing?'.  No going back now though and we stepped into the water.

It was cold but not that cold and as we went in deeper the wetsuit kept me dry so it really was not so bad.  The feeling under foot was strange in that the floor of the lake was slightly soft.  Mike started to talk me through some acclimatisation steps so hands were held in the water; then he showed me how to fall backwards whilst blowing out to avoid the gasp of breath as you submerged into the cold water; and then finally to duck down holding the neck of the suit open to collect water inside.

These steps completed it was time to start swimming.  I was following alongside Mike and the buoyancy of the suit was apparent but as we swam I had a feeling of panic and the natural desire to breath was hard to regulate.  Swimming faster was counter productive, slow was better.  There were moments where co-ordinating it was hard and I just had to stop and breathe and recompose myself.  It was fine but the cold was having a strange effect.  At one point I felt dizzy and Mike explained it was the head movement and sight of the horizon being from a different perspective.  Also it was hard work and although I am fit it required more effort than I expected.

We completed the circuit and spent a few moments discussing it and I asked if he would accompany me around the circuit again.  This time there was less feeling of panic but by the final stage I was feeling very tired.  I had wanted to complete the final element without stopping but I needed to tread water and re-compose myself about 2/3rds distance and then swim the final 1/3rd.

Swimming kept me warm(ish) but when we stopped and got out of the water I quickly started to shake with the cold.  Swiftly across the path to the container and stepping out of the suit and drying myself I was getting colder even with the heater on.  I dressed but was still cold, even after a cup of coffee I had that involuntary shake.  The air temperature / slight breeze was making me feel more cold now than when I was in the water!

I think it took about 20 minutes for me to overcome the shiver but even then I knew I wasn't warm through. The heater on in the car on the journey home was the final warming up process.

The after thoughts were about how exhilarating the experience had been and how I had really enjoyed the swim but was tempered by the fact that I did not enjoy being so cold afterwards.  I want to go again but equally feel that some pool based swim training might be beneficial before returning to the lake.  I should improve my swim fitness.

I spoke to Mike on Monday and he chatted about equipment, particularly wetsuits, and returning soon to the lake to practice.  I need to make the commitment to go at least a couple more times to consolidate on the induction and make sure I feel calm and relaxed. 

I have an excuse for this Saturday as I am at parkrun in Bromley early and then afterwards leading a fitness session / outdoor PT workout for my sons youth group football team.  I am going to enjoy putting them through a tough session to see how fit they are feeling.

This weeks exercise so far / planned is:
Sunday: cycled to London / back as a route familiarisation journey (fairly leisurely pace)
Monday: 30 minute off-road lap of Scadbury Park
Tuesday: cycle commute to London and back (but felt bad as I skipped club night)
Wednesday: 54 minute off-road circuit of Hawkwood, Petts Wood and Scadbury for just over 7 miles
Thursday: cycle commute to London and back
Friday ... will be cycle commute 
Saturday ... cycle to parkrun / back + outdoor PT with youth team
Sunday ... 10 miles with as much off-road as possible in about 75 mins or thereabouts.

Will try and blog again over the weekend to update on how things go particularly at parkrun and with the youth team PT session.

:-)

Open water swim

A few weeks back after many many months of deliberating about entering a triathlon I have taken the plunge, so to speak, and booked an open water training session for this Saturday morning.  Whilst most triathlon events have now ceased for the winter, and in their place are Duathlons, I am going swimming in a lake.  There is an obvious reason for that curtailment of the swimming as anyone who has been out early any morning this week.  It's cold!

My cycle to work on Tuesday and Thursday were fantastic early morning blasts.  The air was cold and crisp and it was a pleasure to work hard because the body stayed cool.  The journeys home were much warmer.

But I digress.  The swim element of the triathlon has consistently put me off entering as I first went to the London Triathlon back in 2007.  The sight of the mass start of swimmers in the London docks just scared me if I am honest.  I am a swimmer in that I enjoy swimming lengths of a pool and although not fast feel reasonably strong.  The last time I recollect being in fresh open water would have been at school when I capsized a canoe! 

Now my logic for going for a swim now is that whilst the air temperature is falling the water temperature will not have fallen so fast and, secondly, there won't be such a large differential between water and air temperatures .  Well that is the logic.  I am apprehensive even though I know I am going to be with an experienced coach and will be working with him on a one to one basis. 

When I made the booking he asked  'Have you swum open water before?' I said 'No, never' to which his response was 'Good, so you won't have developed any bad habits!'  Interesting.

Well I am heading down to Laybourne Lakes to meet Richard from Team Outrageous for my swim training tomorrow morning.  A post on how I got on will follow later this weekend.

London Cycle Show review

The London Cycle Show ran for the public for 3 days and I visited on Saturday arriving in mid-morning and staying until mid-afternoon.  The show seemed quiet with no huge queues or throngs of people around key exhibitors which did suprise me a little.  Nonetheless as evidenced by the time spent inside Earls Court there was plenty to see and although in a somewhat random fashion we visited most if not all of the stands. 

There were major brands in attendance including Specialized, Shimano, Scott, Cannondale and Condor for example.  Also a substantial presence from TfL with examples of the new cycle hire bikes as well as other major manufacturer bikes that could be riden around the demo area. 

We enjoyed our time on some other stands particularly the Polaris Apparel, British Cycling and Sugoi where the people had time to talk and provide lots of interetsing thoughts.  It was interesting to see that although some of them had a presence in the cycle store area the opportunity to sell directly from their stand was excluded by the organisers and as a result a few impulse purchases were avoided due to the restriction.

Another stand that we spend time on was the Gocycle which was one of a number of electrically powered / assisted bikes but stood out due to a combination of it being both lightweight, exceptional high quality design and functional.  I really hope that the product continues to be developed and is a huge success.

And finally there was a strong presence for the holiday concept of the Italy Bike Hotels  which showcased destinations in Italy for cycling holidays.  An idea that would work equally well in the UK.

Overall an enjoyable dayout with some interesting conversations and a great opportunity to see some new bikes at close quarters, particularly Specialized, Scott and Wiggle who had some very expensive bikes on show.

Spin and run

Up early this morning and attended a spin class at the Spa this morning.  A 45 minute session on the bike having not had time for anything other than a quick cup of tea meant I was not entirely flat out but certainly worked up a sweat.  Then after a drink of water and change of shoes I was out onto the road to run home.

I had forgotten the chest strap for the Suunto so with my Nokia set up on the Sportstracker software I started the GPS and pressed 'Go'.  It was cold this morning so I headed off at a steady pace guessing it was about 8 minutes per mile.  The planned route home was to follow the Green Chain but as I often get lost trying to go through the local park I stayed on the road until I knew I was on the Green Chain route.

The early morning weather was not idea and actually I felt I could have done with gloves to combat cold fingers.  Nonetheless having the trail running shoes on gave me more confidence to head through the leaves and puddles without fear of falling.  Early morning the roads are busy but I was not held up too much and later as I passed local schools I greeted people with a cheery 'good morning' and for the most part was responded to.  The later part of the route takes me through woods and along paths well away from roads and I always prefer these sections but I did wonder if the GPS would lose its signal.

About 3 miles from home I checked the Suunto and estimated about 24 minutes home.  When I stopped the Sportstracker it was a couple of minutes ahead of my earlier estimate.  The summary said 6.94 miles in 54'16  at an average of 7'49.  Not bad for a mostly uphill run home after the spin.

Training update

Todays journal entry is more of a non-training running update as I am not following a plan at the moment and besides a end of year Christmas Caper race there will be no big distance races in the remainder of 2009.  So running is for fun and general mental relaxation.

Yesterdays weather was not 'normal' or typical for October.  The morning cycle to London was mostly wet and when it rains it means that both the bike and me get very dirty as the roads in London are coated with fuel residue and general muck.  I had to be cautious as the roads are slippery when wet and a 45 minute journey took more than 51 minutes.  On the way home the weather had changed to being windy and warm so although I was quicker on the return it was hard work and I was much more tired than I would expect.  The consequence was when it was suggested not going along to the evening club run I was easily persuaded to skip going for the usual training run.

So after a rest on Monday and only the cycle commute yesterday I felt the need to run this morning so headed out just after 8am to follow the local parks trails.  The warm up over to the first park was relaxed and the Asics trail shoes were the right choice as the ground was as expected after the recent heavy rain.  The park lap was completed in 20 minutes, which was a reasonably quick time, and then I headed across the main road into the the National Trust land to follow the bridal paths.  These woods are undulating and have a variety of surfaces but again the trail shoes were the right choice to stay gripped to the mud.  I was back home in just over 52 minutes and felt tired but refreshed by the run.  I am not sure on the distance but it is likely to be about 6.5 miles based on about 8 minute miles.

So I am disappointed that I was so easily convinced not to run last night but then this mornings run was very enjoyable and running off-road is so much more enjoyablable than the usual suburban roads.

A spring marathon ... rejection and other choices

It's the beginning of October and many running forums are already alive with the discussion of when you will find out of success or failure to secure a place through the ballot for the London Marathon.  Early October the organisers say but with the recent change to an online entry the old 'test' of the date when you cheque is cashed is no longer the early notification.  But will the disappointed of rejection mean an end to the dream of a spring marathon.  Initial thoughts might be that those cold winter mornings can be spent tucked up in bed wrapped in the duvet rather than at least three layers of running wear. 

This article is then for those commited runners for whom a spring marathon is an essential part of the training year.  For these runners those base miles of building fitness for 26.2 miles of pounding then form the basis of a summer of speed work and shorter 5k's and 10k's where new PB's are achieved and fast races are enjoyed rather than avoided.

Rejection from London may in fact open up a new motivation and fresh challenge to the travel savvy runner.  My own experience from this time last year a rejection from London was the spring board to an overseas marathon with a group of fellow local club runners.  We went to France in early April and completed the Paris Marathon.  It was a trully brilliant trip where new friendships were forged and a life time of stories will be told about the entire weekend.  So what choices are there for the spring marathon and what aspects should you consider before making your commitment.

Weekend breaks to European capital cities are nothing new but combining it with running the marathon does need to include some other considerations.  But first let me list out the marathons you can consider.

Starting in March 2010

Barcelona
When: 7th March 2010
Registration: already open at €45 until 20 December 2009 then €55 until 31 January and finally €65 until registration closes 21st February 2010
The route: looks a little undulating with a gentle climb to 4km then downhill most of the way to half way remaining falt until a gentle climb to the finish.
The website: http://www.barcelonamarato.es/

Rome
When: 21st March 2010 (the date is subject to change due to a possible clash with elections in Italy and a decision is due by early October)

Registration: already open at €35 until 23rd November 2009 then €42 until 21st December rising to €55 until 28th January 2010 and finally €65 until registration closes 8th March 2010
The route: currently the website is not displaying information on route or course profile which is promised as 'coming soon' however it suggests the marathon is a sightseeing tour.
The website: http://www.maratonadiroma.it/

Monaco (from Monaco to Italy via France... through three countries!)
When: 21st March 2010
Registration: A medical certificate is required*. Now open at €32 until 15 December then €42 until 8th March 2010 and finally €50 which unusually for a marathon includes entry at the Expo the day before the race
The route: course profile suggest a climb between 7 and 8km and a few undulations thereafter until another climb between 30 and 33km thereafter a downhill section and flat to the finish.  For fans of F1 you get to run from the GP race start.
The website: http://www.monaco-marathon.com/_marathon/marathon.php?lg=en

Moving into April the choice includes

Paris
When: 11th April 2010

Registration: A medical certificate is required*. Now open at €58 for the first 16,000 entries then €74 up to 32,000 and finally the last 5,000 at €90
The route: an undulating course with no major climbs but a run through a tunnel for about 500m which has a short sharp up ramp when emerging into daylight!  Superb sighseeing potential as you head down Champs Elysees, Louvre and Tour Eiffel to name but a few.
The website: http://www.parismarathon.com/index_us.html

Zurich
When: 11th April 2010

Registration: online registration now open at an entry fee of CHF110.- and includes unlimited travel day pass for Zurich and a pasta party and a finisher technical T-Shirt
The route: route description suggests a scenic and flat route including much of that alongside the lake
Website: http://www.zurichmarathon.ch/

Boston
When: 20th April 2010
Registration: A qualifying time is required - a qualifying time by age group is set out on the website and where this has been achieved at a race with electronic timing the race name and runner Bib number is included in the Boston race entry form and the organisers make their own verification.  Now open online and for non-US residents the fee is $175.  The 114th running of this race in 2010 and one of the 5 Marathon Majors. Maximum participant numbers 25,000
The route: a downhill course profile but Hearthbreak Hill does what it says on the tin.
Website: http://www.bostonmarathon.org/

And finally in May 2010 the choices include

Belfast
When: 3rd May 2010 (Bank holiday Monday)
Registration: online entry open at £30 less 10% discount as an early bird until 9th October and remains open until 16th April 2010
The route: scenic and covering all parts of the city
Website: http://www.belfastcitymarathon.com/

Prague (sponsored by Volkswagen and Tesco amongst others!)
When: 9rd May 2010 (Bank holiday Monday)

Registration: online entry open at €55 until 31st December, rising to €70 until 9th April 2010.  Then €80 until 4th May and even at the Expo entry is possible for €100.  Includes free public transport and a adidas T-shirt for finishers
The route: scenic and covering all parts of the city and apparently according to the website it has been voted (not sure by who) as one of the most beautiful marathon courses in the world.
Website: http://www.praguemarathon.com/en

Edinburgh
When: 23rd May 2010 
Registration: online entries already open and operated on a first come first served basis so when all places sold it will close.  Fees are £42 or £40 if a member of a SLA or UKA affiliated club
The route: officially the fastest UK marathon based on research by Runners World so PB potential is there for the taking.
Website: http://www.edinburgh-marathon.com/
 
So the choice is extensive and there are more that can be identified with a little bit of digging.  I noted above that Paris and Monaco require a medical certificate*.  This is a requirement for some overseas races particularly those in France and can be obtained from your GP however there is a standard format and it needs to include the key phrase 'does not present contraindication to the practice of running' and an example certificate can be downloaded from the Serpentine website.  My only reservation with this is that GP's will charge you for this and I personally paid £15.  Prices are not 'regulated' so GP's are free to set their own prices for this.
 
My last element of advice would be if possible to stay the Sunday night in your city and travel home on the Monday.  Firstly it means after the race you can return to your hotel and relax, secondly you can then have a big night out after the race and let your hair down (trust me Saturday night out will be subdued as you seek pasta and avoid alcohol).  Lastly and just in case if a medical issue arises you won't have missed your flight and have all the problems with making alternative arrangements to get back home.
 
Good luck with the considerations and look on rejection from London as an opportunity to go further afield for the spring marathon.