Final fell race of the year

Another weekend, another race. This time I was far from concerned about a time, and was more looking forward to running over the hills, seeing some spectacular scenery and potentially have an element of competition thrown in. The race provided 2 out of 3; thick mist scuppered any decent views.

The Kendal Mountain Festival is mostly about screening adventure films, but they threw in a 10k fell race that went over some of the foothills around Kendal. The first couple of miles climbed up Beast Bank and, knocking off the first couple of miles at 6:15 pace, was tiring and a bit of a shock given the ascent! I was about 5 seconds behind Tom Addison (English Fell Running Champ) as we started to traverse Scout Scar. By this point, we were in the clouds and I was losing a bit of focus on the undulating terrain. Tom began to put some distance between him and soon disappeared into the mist. My legs felt fine, I just missed the technical ability of running efficiently on the uneven surface.

As the course started to drop off the ridge, we emerged from the clouds and I was about 30 seconds begins first. It would take a huge effort on the descent to close this gap and it was at about 8k that I realised this was the case. We dropped down towards Kendal across a golf course and then back into the town through some narrow and steep alleys. The finish was fantastic, right in the centre of the town and amongst a festival atmosphere. I crossed the line in second, about 50 seconds behind first, in one piece and with no aches (as seems quite often the case after fell races). Not a bad effort given my recent training along the pancake flat Thames Path.

The countdown is now on to the last couple of races of the year: IFXC on Wednesday, Sri Chimnoy 10k on Saturday and then Met League before Christmas, but at this point I'm very much looking further ahead to the major events of spring 2015

A damp day out at the Ballbuster Duathlon

Having got painfully close to the course record last year, I wanted to put in an effort that would challenge the course record (which I think is about 2:34). I had no idea what the opposition would be on the day, but there are so many uncertainties on the course that positions can easily change throughout the race and it would be necessary to race hard all the way to the finish.

The race certainly is iconic, taking in 5 laps (2 running and 5 cycling) of an 8 mile circuit which includes the Zig-Zag climb at Box Hill. There are fast sections, technical sections such as through Headley village and tough sections like the climb up Box Hill (and the whole 8 mile run having already completed the first 2 legs of the race). The race all kicks off at 8am in the morning and I imagine it must be one of the only times throughout the year that you get well over 500 competitors and spectators gathering up at Box Hill at that time in the morning. Believe me, I was questioning why I'd signed up for this race when my alarm went off at 4:45 in the morning!

As per last year, I deliberated a fair bit about the choice of bike, to the point where I took both a TT bike and my normal road bike to the start. In the end I opted for the TT bike...possibly a poor choice as you will understand reading on. I felt good on the first run, starting out steady at about 5:30 pace, picking up the pace in the mid section to 5:15ish pace as the course descended, before putting in an effort on the Box Hill climb (although this results in a drop in pace given the ascent). I wasn't aware of anyone too close to me at the end of the first run, but a strong cyclist can easily overhaul a deficit on the bike. This race is heavily weighted in favour of runners given about 60% of the time is spent running. For this race, I feel that you should take the first run comfortably and not exert too much energy given that you still have a good 2 hours of effort ahead.

Prior to the start of the race, there had been a little bit of rain which had made the course a little greasy in places. The first bike lap was 'OK', there was minimal rain and traffic and I could put in a reasonable effort throughout the course. The only mishap occurred after 4 mile when my Garmin fell off my bike whilst doing about 30mph; I went back to pick up only to find it was completely smashed to pieces (hence reverting to the watch to track my effort). This frustrated me a bit, but these things happen and I tried not to let it loose my focus for the race. As I started the second lap, the rain started to fall a bit harder and the race traffic began to build. I was constantly having to shout 'keep left’ to the other cyclists as I overtook them. Combine this with the increase in traffic along and the deteriorating conditions, and it all became tough going. When I realised the course record was out of reach, I made the decision to just make sure I finished in one piece-I’ve never been so concerned about my safety on the bike in a triathlon/duathlon before, but the circumstances were just not right. I spent little time on the aerobars, a fair amount of time on the brakes and as a result felt as though my effort over the bike course was limited. But the big relief was to finish in one piece!

Having not pushed so hard on the bike, I had more energy to try to make amends on the second run. I followed a similar strategy to the first run and felt strong all the way to the finish. I got good support from other riders and the slightly easier bike leg meant I could push harder on the second run. I finished in first in 2:37, some 3 minutes off my best and 9 minutes ahead of 2nd, but very pleased with my running and also to negative split on the run.

It is a good event and can be extremely fun in the right circumstances, however I just did not feel comfortable with the conditions today. Whilst closing roads can be impractical, I'd suggest to the organiser to investigate the possibility of either closing the ‘back road’ or making it one way to help reduce the chance of incident. I don't really like to suggest putting 'red tape' all over races, but I guess you need to be mindful when you're hitting speeds well over 30mph.

Thanks to Team Lifeventure for getting me a place in the race.

Red Bull Steeplechase video

The team at Red Bull put together a video of the Steeplechase Race. Here it is!

Red Bull Steeplechase

Its 8am in the Peak District and Hope Valley is under a layer of mist, with only the higher ridges exposed to the morning sun. Down in the mist are over 400 runners gathering at Castleton and getting ready for the 21 mile Red Bull Steeplechase. I’d heard about this race through a number of clubmates who’d been taking part in it over the past couple of years. The format is synonymous with that of an elimination cycling race: 3 cut off points after 8, 12 and 18 miles where 90, 110 and 70 runners are pulled out at each point respectively. Pacing correctly is essential, as any marathoner will know that 21 miles really is quite some way, however the 4,000ft of climb adds an extra dimension to consider.

With the mist having lifted, the race got underway with an ever-present sprinter getting to the foot of the first climb with a 100m lead, soon to be swallowed up by those runners taking it steady and with a greater appreciation of the task that lay ahead. The race opens with 550ft of climb within 0.5 miles, so it was a case of climbing on all fours, unless of course you’re my clubmate Glenn who sailed up it with ease and immediately put some distance between him and the rest of the field.

 We continued along The Great Ridge, past Hollins Cross, on to Lose Hill, and all with stunning views of Edale one side and Castleton the other. There was even a brass band half way along the ridge! I’d caught Glenn by this point and, at the first major descent, I managed to open up a bit of a lead over 2^nd and 3^rd places.

No sooner had we descended, we were back climbing again, this time over to Ladybower reservoir and towards the first check point at Bamford. Up, down, up, down was certainly the theme of the day, this coupled with having to maintain full concentration on your footing to avoid slipping and wiping out. A lot of the route seemed vaguely familiar, having come to the Peak District with my Dad when I was growing up, and this helped provide a degree of awareness about how far I was from each checkpoint.

I arrived at Bamford feeling fine, relatively fresh and with about 30 seconds on 2^nd place (a fell-runner from the Czech Republic). I declined some Red Bull at this stage thinking that water was probably more suitable and cracked on to the ascent of Win Hill. Glenn’s strength on the uphill meant that he reeled in a fair amount of distance at this point. Despite the massive desire to walk on the ascents, I pushed on as best as possible knowing that 2^nd and 3^rd were not far off. A single trumpeter was on the top of Win Hill, marking the highest point on the 2^nd stage and the start of the steep descent down to Hope.

 Shortly after the second checkpoint I was starting to tire. As I rattled through 10 gates at the start of the third stage, I was aware that the Czech runner was moments behind as I could hear him too rattling through the gates. Fortunately there were no significant inclines on this stage and I got into a decent rhythm. Feeling low on sugar, I chugged half a can of Red Bull at a water station and flew all the way to Edale, the third and final checkpoint.

The last stage was relatively short at 3 miles, however slap bang in the middle is The Great Ridge separating Edale from the Hope Valley were the finish line was.  I looked behind and couldn’t see 2^nd place; this was fairly comforting as I was really starting to flag and the last thing I fancied at this point was a sprint for the finish line via a massive hill. A group of supporters had gathered at Hollins Cross and gave a cheer before I started the final descent. A few things were going through my mind at this point: don’t get lost in the last mile, don’t stack it, don’t cramp up, my ankle hurts, I’m massively dehydrated, I cannot wait to put my feet up….all the normal stuff.

Anyway, I did make it, and took 1^st place in 2:37, which was far from what I’d imagined going into the race. Glenn Hughes was 3^rd, Hugh Torry 4^th and Simon Barrett (Baz) 10^th. In the women's race, Katie Williams was 2^nd and Helen Palmer 4^th. Not a bad team effort.

The finish and ‘after party’ was just about as spectacular as the race itself with a hog roast, bar, and all the competitors having re-assembled from each of the other cut offs. I’m not sure whether the race is on again next year, and I’d almost certainly aim to do it again, but judging by how my legs feel right now, I might take a while to recover!

Rubicon 70.3 triathlon

The last time I did a middle distance triathlon was in my build up to my Ironman back in 2010. Since then, my triathlon training has stepped up significantly and I felt that, certainly this season, I'd done sufficient endurance training to warrant doing a 70.3. I thought I'd give the Rubicon Tri in Yorkshire a go, a relativity new event and were there was some good competition in the form of professional Joe Skipper (2nd in UK ironman 2014).

The swim followed the river Ure downstream 1700m, before doubling back upstream for the final 200m. I found I was able to get on the feet of other swimmers which helped pull me along and maintain a relatively good pace. Despite being my weakest discipline, I was pleasantly surprised by my swim, finishing 8th and only 2 minutes down on first.

The bike was on a fast 2-lap course, mostly going up and down A roads, and with only little wind. After 5 miles on the bike, a group of 4 of us was strung over 50m on the road (to avoid the drafting) and we periodically took it in turns to take lead and help maintain a reasonable speed. Up ahead a couple of minutes was Joe Skipper and one other, whom I later found out was part of a relay. I managed to maintain a consistent pace, averaging about 24.5mph for the 51 mile course, and finished the bike feeling relatively ok and about 4-5 minutes off the leaders.



I started the run with a skip in my step with a 5:17 mile followed by a 5:13 mile. This was probably not the wisest idea to start with and I paid for that as I detonated at about 9 miles....but I felt I needed to give it everything on the run to have any chance of reeling in the leaders. At about 6 miles I realised the deficit on first place was too large, but I was comfortably in second. In the end I finished 2nd in 3:51, 3 minutes behind first. I have lots to learn here across pacing, race nutrition (I only had one gel and half an energy bar during the whole race, which is probably not enough) and specific training sessions. That'll be it for triathlon for 2014. I'll give the Ballbuster Duathlon a crack in November, and then consider my 2015 race plan sometime early next year.

Myself, Joe Skipper, Sam Village

Step up to elite racing at The London Triathlon

This was my first taste of elite level triathlon racing and my first impression is that it is a huge step up from the open triathlon races I've always done in the past. When I've raced road or cross country race in the past, I know the other athletes to look out for, how long before you need to be at the start line and where to push on in the race; essentially a good familiarity with the situation. However the elite triathlon is a new world, I didn't recognise anyone, I didn't really know the race protocol, I didn't even know before I got there whether the wheels I was using were legal for the race! The wheels turned out to be fine, I got my bike racked and walked through transition so I knew what to expect when switching between the disciplines.
The most significant difference between open and elite racing is that you are able to draft on the bike, and this means that its a significant advantage to come out if the swim in a reasonable position in order to get into a cycle group where you can work with others. I thought I'd had a reasonable swim, I certainly gave it everything, but landed up coming out of the water dead last which was my first real indication of the increase in standard compared to what I was used to. Fortunately there were a couple of other guys just ahead of me and I started the bike in a group of 3, hardly comparable to the packs of 10 that had formed ahead.

The group soon became 2 and I worked together with another competitor (Anthony Meager) to share the pace. Whilst our 56 minute bike split wasn't a disaster and only a couple of minutes off the pace, I was left thinking it would have been a far easier ride had I been in one of the packs up the road. I saw starting the run almost at the back of the field as an opportunity to significantly move up in the standings. As I began my first lap, the eventual winner (Mark Buckingham), was starting his second lap of the 3 lap run course. I decided that I'd try my best to stay ahead of him (possibly to the frustration of the motorbike rider trying to film just the leader), and this helped me to maintain a fair pace. I worked my way through the field to finish 19/40 in 1:52:05.
As a debut elite triathlon, it certainly wasn't a disaster and has made me think about how I should structure my training over the winter in order to work on my swimming. Currently I'm only swimming 1-2 times a week on my own and clearly that is not enough!
Next up is the UK age group triathlon in Liverpool on Sunday followed by a few easier weeks before the XC season kicks off. I may even throw in a Middle Distance triathlon before the end if the year.

Swim: 22:22

T1: 2:09

Bike: 56:24

T2: 1:31

Run: 29:42

Training in the Alps

506 miles cycling, 27 miles running, a track session and 68,000 ft of climb was what it took to break me (not quite literally, as I'm not actually injured), but just physically exhausted. 

View from the Sarenne

Having spent a reasonable amount of time over the years in the Alps during the winter, a trip to the Alps in the summer is something that I've always wanted to do in order to see the mountains in a different light. Fortunately I have 4 other friends who also have an affinity for cycling up hills, and hence a trip to the town of Bourg d'Oisans at the foot of Alpe d'Huez was an obvious place for a holiday. Yes, Bourg is a mecca for cyclists, but you don't get the feeling that the place is overrun with a huge number of cyclists, and there are so many cycle routes radiating from the town,
that quite often you'll find yourself climbing
the routes alone.

Cycling off the Galibier

In the first 2 weekends of August, I have my first elite triathlon, a fell race, and then the British Age Group Triathlon Champs to follow, so a trip dedicated to cycling and running 2 weeks out  was ideal. I won't go into the detail of every climb we did, (most of the rides are here) but the aim was to try to complete most of the major climbs starting out of Bourg d'Oisans.

Top of Galibier (Chris, Bellew, Me, Freddie, Steve)

One notable ride we did was The Marmotte - a 174km, 17,000ft cycle taking in Col du Glandon, Col du Telegraph, Col du Galibier and finishing with an ascent of Alpe d'Huez. This was possibly one of the toughest things I've ever done, and I tried to attack every ascent which wasn't the wisest thing, but having Chris to 'race' up Galibier against certainly made that 17km climb a little more interesting! The photos here show just how stunning the scenery was, and that has largely been our view for the past 7 days. 

View on the way up to Col du Croix de Fer

Those Tour riders who get a view like that every day for 3 weeks are certainly a lucky bunch! To put some context in this ride, I managed it in 7:50 (which excludes lunch/ice cream/beer stops), compared to Laurens ten Dam (currently sitting 8th in the Tour) who managed it in 6:08!






Hopefully I won't have lost too much running speed this week and, once the legs recover, I'll be able to benefit from all the climbing and my biggest training week. If anyone thinks going cycling in the Alps is something they'd like, then drop me a note and I'd be happy to suggest somewhere to stay in Bourg d'Oisans and a few other useful bits of information.