Highley Sprint Triathlon: Race Report

400 metre swim; 17.5KM bike; 4KM run

After Ellesmere Triathlon was cancelled I was on the lookout for a replacement for May. Choosing an event that took place on my birthday seemed like a good idea at the time, but getting out of bed at 5am had me questioning my sanity. This was the first year for this event and it was nice to be part of it. Sure, there were a few things that could be improved, but from my perspective it was a great success.

As for my performance, I felt a little stronger than I did a month ago when I did Chirk Sprint. A couple of brick sessions helped I think.

The whole experience started with the swim in an open air pool at about 9am. As Highley is quite close to where I was born and raised, a few people recognised me from school days. I was deep in conversation with an old neighbour when I was called to enter the pool and as I slid into the warm water which reached all the way up to my knees, I realised I may have issues. Thirty seconds later the race had started and I was on my way through the 16 lengths of the pool. Turning in the deep end was ok, but the shallow end had me scraping my knees on the bottom of the pool. I’m having problems with a brand new pair of goggles letting in water and before long both lenses were full. When I quite literally couldn’t see anything I had to do a quick empty and together with the heat and shallowness started to find it a bit of a trial.

Finally I was out, just stepping out of the pool and bounding into T1, shoes going on without any dizziness and running to the mount line. With the sun shining, I didn’t need to waste time getting into a cycling jacket, but a silly mistake was going to rob me of valuable seconds later on. Making sure to put a foot down at the junction of the leisure centre to avoid a DQ for the right turn across traffic, I was on the way. Again, I felt like I was cycling through treacle to begin with and after a nice decent was faced with the first hill. After running out of gears I crawled up the incline, passing a guy who’d decided to get off his bike and walk. My inner chimp was really having doubts about this, but I was gaining on the next competitor so concentrated on picking a few adversaries off!

With the sun warming me up nicely, I decided to take a drink and the strangest thing happened… I could not put my bottle back in the cage. Something I do with finesse on every other ride and I was slowing down, weaving around and actually looking where I had to put the bottle and still I couldn’t house it. I contemplated chucking it like a pro! But my environmentally conscious self stepped in. Finally I was sorted and enjoyed the remaining downhill, celebrating the halfway mark with an energy gel.

After being passed on by a guy on a slight descent I shot past him up a hill and retook my position, upping the pace. It wasn’t long before I heard someone behind me for what felt like ages and slowly the same guy pulled up next to me. I was a bit unclear of drafting rules relating to side-by-side riding and despite him not actually passing me, I decided to drop back… a huge mistake. I lost my pace and although my nemesis didn’t put much distance between us, I was a bit perturbed at being beaten. Not long after I was pulling into the leisure centre and here comes silly mistake number two… Once in transition, I slipped straight into to my running shoes thanks to elastic laces, but I couldn’t see run out! Entirely my fault for not checking it out beforehand, and after much running around panicking, someone eventually pointed me in the right direction.

Despite lost seconds, my nemesis was only just in front of me on a narrow single file path and I fixed my sights on him. I was feeling a little weak at this point, yet still easily passed him, but didn’t want to go too fast as I was expecting hills!

And sure enough the hills came, but they didn’t seem as testing as Chirk and once I was on the return journey I guessed I had enough in me to up the pace, passing a couple of other competitors. Getting to the finish line was a bit of a challenge, navigating cones and looking for a finish that wasn’t apparent… a bit of an anticlimax! Once presented with a bottle of water and a goodie bag containing a water bottle medal I sat in the sun, cheering on other finishers. A good 5 minutes later my nemesis came in.

Time on watch was 1:14:56, but a mess up with the official times at the time of writing this means I’m artificially riding high above others on the leaderboard!

So would I rate this triathlon? The answer is definitely. Despite some teething problems, to have a bike and run route that are equally testing make this a challenging event. There was a friendly atmosphere to the day too, which helped raise one’s spirits.

Chirk Sprint Triathlon – Race Report

Despite having not done a brick session since July last year and only recently returning to running after a six week break, I was strangely calm about Chirk Sprint Triathlon.

As it was only my third triathlon, last April’s chilly start at the Halesowen Sprint was very much in the forefront of my mind. In the car I was willing the temperature to increase so I wouldn’t need to worry about a jacket on the bike.

When I started competing in triathlons last season, Wrecsam Triathlon Club’s Chirk Sprint was going to be my first tri. Unfortunately for me, it’s so popular that it sold out before I could enter. Getting the chance to do it this year was a real treat for me, so I was determined to enjoy it.

Getting to the start venue was quick and easy, with plenty of parking and a ‘secret route’ behind the library to sign up circumvented much of the race day congestion. All of the stewards I met along the way were wonderfully helpful and supportive and I soon got a good feeling about this event.

I think the biggest challenge of the day were the multitude of race number stickers that had to be applied to our fronts, backs, helmets, bikes, transition boxes even those supporting competitors! As there was only one shot at applying these stickers, I was more nervous at this point than any other point in the race.

Once my transition area was sorted I settled down watching the competitors starting their swims. I was amazed how sedately everyone was swimming… and mostly breaststroke. Due to my front crawl not being up to scratch, I too went for breaststroke and managed a slightly better time than expected.

I was soon out to transition, but the time gained on the swim was lost trying to get my wet arms into a cycling jacket. As it turned out, the sun made an appearance and I realised I should have skipped the extra layer. My lack of training was beginning to show, as although I’ve put in a lot of hours on the bike and spinning classes, my legs didn’t cope with the transition. A very slow start to the bike route, hampered by the worst road surface I’ve ever seen and strong winds made me question my ability.

Eventually the thrill of the chase kicked in and I passed my first adversary who was on his clip-on tri bars. I’d removed mine a few weeks ago for the Kilo To Go Motion in Mercia sportive and it looked like the amount of potholes would have soon had me off my bike if I’d been using them! Not long after a TT bike passed me, then another, but soon I was overtaking a few other competitors, mostly on hills. At the turn around point of the route, yells of support from the race stewards and the wind was behind me which spurred me on. Taking things up a notch, I picked off a few more opponents and the momentum I’d gained from the downhill stayed with me for most of the return journey. Slightly confused, I thought I was at transition when I wasn’t so needlessly slowed, then when I was there I really slowed down. I think I lost valuable seconds there.

Whipping my jacket jacket off I left T2 in an exhausted daze and slowly lumbered up the first incline. Soon the black of my tri suit was absorbing the sun and I was getting quite warm. I’d had a gel at the halfway point of the bike route, but not enough to drink, so luckily the drink station a 1k was a welcome sight. What wasn’t a welcome sight was the plethora of hills in the distance and my troublesome knees soon started to click and grind in response to them.

I often see marketing materials for triathlons with ‘flat and fast’ bike / run courses and although everyone wants a PB, isn’t the challenge better than an easy time of it?!

Anyway my speed must have picked up as I started inching past a few other runners and was soon at the turnaround point. Amazingly I wasn’t overtaken by anyone and at the home straight (which was downhill) I bounded majestically towards the finish line to more cheers from the amazing members of Wrecsam Triathlon Club. A new PB, although as each race is different, it would only mean something if I’d compared the time against the same route done previously.

Unlike previous triathlons, instead of the relief of finishing, I felt a little disappointed that the whole experience was over. Definitely a triathlon I’d recommend.

Product Review: Sondico Core Tights

Cursed with long legs, I’m forever on the search for running tights that are long enough for me.

My Sugoi compression tights are the best I’ve had to date, but after someone at the running track commenting on them being ankle bashers, I upped my search.

During an online search for running tights I found myself on the Sports Direct website. Although I’ve bought a couple of vests from my local branch before, my label snobiness prevents me from considering them for much more.

The tights that came up in the search were Sondico Core Tights and in the photo they looked quite long in the leg and on sale at only £10.99! Despite having a lot of success with online shopping, I decided to see of there were any in my store. After hunting around I found the only pair in they had… a size XX Large! Trying them on for length, I was impressed and despite the size, didn’t seem too far off in the fit on my legs. I figured a size large, two down from those I tried should fit well.

After ordering online I was surprised to have a parcel from Sports Direct so quickly but couldn’t understand why it was so heavy. Included with the tights was a cardboard box. Within that box was another box. Inside this box was a mass of bubble wrap. At this point my mind was awhirl with the possibilities of what could be so valuable… maybe a Fabergé egg has accidentally been posted to me? Sadly it was a huge coffee mug that looked like it was cast from concrete and would survive any attempt on its life! Now I know where my £3.99 postage went!

Upon trying on my new purchase I was quite impressed by the fit on the legs and the generous leg length (though I think I lost a bit of length going down in size?). The grey material is a little shiny, but a welcome change from black (they are also available in black)… all in all a very handsome pair of tights. There is mesh panelling behind the knees and in the crotch which kept things cool. I did feel that they were not tight enough for any compression and when I looked at the accompanying size chart I realised that I was just in the medium size zone, which explained things. Tightness around the waist was ok, but when bending down to tie my shoelaces, I soon created a builder’s bum!

It was soon time to test them out. Convinced they’d slip down mid run, resulting in a short prison sentence for exposing myself, I put my SPIbelt over them and set off for seven miles of running. It was a windy, cold day and my legs felt fine. The tights didn’t ride down and I could hardly feel them. The next day I tried running in them again without the SPI belt and they did move down a little, but nothing serious.

The final test for these tights was how they survived the washing machine. Following the washing instructions they came out looking fine. On the washing line I noticed a thread that was hanging down from the leg… it didn’t look like it was unraveling, but I sewed it up to be safe.

So my verdict. With their light grey colour, mesh inserts and thin composition, I think they’d be great summer weight tights. I’m sceptical about their ability to support muscles, but according to the size chart (which wasn’t on the website) I should be wearing medium… so I’m not in any position to doubt them. I don’t know if I’d have taken a chance on them at the full price of £29, but for the price they are in the sale, I really think that they worth getting. Here they are on the Sports Direct website.

Product Review: SPIbelt (Used With RunKeeper)

Since I started running, I’ve always used the RunKeeper app on my iPhone to record activities. The website is brilliant and allows other fitness recording data to be transferred to it. The Garmin cycling computer I’m borrowing off a pal seamlessly parses data on bike rides over to my Runkeeper account, keeping a record of everything in one place. I have a HRM watch, which on the odd occasions I use it, requires me to activate it at the same time I start the Runkeeper app. In an ideal world I’d have a GPS watch that records my heart rate, but I’m seriously short of money.

Committed (it sounds better than stuck with!) to running with an iPhone, how I attach it to my person has always been an issue. The first pair of running tights I ever bought (the cheapest I could find in TK Maxx) had a large zippable pocket in the back, just the size for a smartphone. I naively thought ALL pockets in running tights would accommodate my phone. Sadly no, they are either strange rhombus shapes or tiny squares, not even big enough for a condom. Many tights boast their pockets are big enough for keys, but once I’ve squeezed my car key into the pocket of my compression tights (after first removing the out of date condom) and bent over to stretch my calves, I’ve unwittingly unlocked the car doors again!

So getting back to the point of this post, how to carry a phone on a run. Although I’ve never tried using them, arm bands that house phones look uncomfortable, so I haven’t gone down that route. Bum bags (or fanny packs – still can’t keep a straight face saying that) are the best bet for me. Up until recently I did use quite a large waist bag that had a couple of zipped compartments and it did the trick. The strap was made of quite soft material which meant it didn’t chafe your skin and snag your tights. Some of this sportswear is very delicate and wearing a race belt for just one triathlon almost wrecked a trisuit. Sadly my bum bag suffered too many broken seams to be used anymore, and that’s where the S.P.I. Belt came in.

For over a year I’ve seen tiny adverts for the Small Personal Item Belt and been intrigued. Feeling flush with some Christmas money I bit the bullet and ordered one in a very safe black colour. The design is very simple, which is often the best kind of design. Basically it is a thin zipped lycra compartment, with discrete folds in, which allow it to expand. This is attached to a soft, adjustable, chaff proof elastic belt with a simple plastic buckle.

Straight out of the pack it fit me snugly and looked inconspicuous. I was still unconvinced a smartphone would fit in there, but it did… even with a case on. The design, which has a hidden capacity, accommodates the phone, stretching round it like a boa constrictor of the fanny pack world. Ever prepared for disappointment I set out for a run thinking it would never hold my phone securely but it did. I had to keep checking that the belt was still there it was so unnoticeable.

I wore it with the pouch to the front, but you could wear it in the small of your back or on your hip and the secureness and lack of bulk means it is amazingly comfy. With a bit of technique, getting the phone in the pouch is quite easy, even when running. Getting the zip undone at the end of the run and removing the phone to stop Runkeeper was a quick and fluid movement that didn’t add any extra time to my run. I’ve been out again tonight with the S.P.I. Belt and forgot I was wearing it. It’s still early days, but if it’s built to last, this could be my new favourite piece of kit. If you check out the website you’ll see a few additions to the original model I bought, including a waterproof version. I’m used to putting my phone inside a food bag when it’s raining, so I’d combat the lack of waterproof protection through that.
Belt without anything in.

iPhone inside pouch, showing compartment stretching to accommodate.

 

What’s a MAMIL & Why Do Cyclists Shave Their Legs?

Tell anyone you’re a cyclist and they’ll invariably make a ‘joke’ about lycra or shaved legs… or possibly both! If you’re above a certain age you’ll also be branded a MAMIL – standing for middle-aged men in lycra. Yes, every man suffering a midlife crisis now spends thousands of pounds on a carbon road bike instead of a sportscar. I wonder if it’s them who are buying up all the Team Sky kits?! A certain consumer analysis company deduced that people who jump on a bike at least once a week, read the broadsheets and shop at Waitrose usually have a £50,000 income to finance high-end bikes.

This demographic, more likely to be male than female, is apparently using cycling in all the must have kit to demonstrate how affluent they are.

Some months ago I read an article in the Daily Mail (possibly my most shocking admission in this post – so I don’t read broadsheets!) entitled Why Fit is the New Rich. Basically fitness was being touted as the latest way to show your status at dinner parties. MAMILs were mentioned in this article along with women needing the latest designer gym or running gear. Being a very poor triathlete (if that’s not an oxymoron), I can’t relate to showing off with all the latest kit, but I do love the concept of measuring your success without material goods.

Back to the idea of all these middle-aged men suddenly developing silky smooth legs… why do cyclists shave their legs?

I can tell you why I do my best to discourage the buildup of hair on my pins – because I hated the look of coarse gingery hairs poking through lycra cycling shorts and running tights. The only thing is that due to a phobia of touching my shins, I avoided the razor and used hair removal cream. A plus point to this approach was that when the hairs grew back they were finer and blonde.

Below are a few of the common reasons why cyclists shave their legs and your opportunity to take part in a poll to find the definitive reason!

How Much Does Bradley Wiggins Weigh?

I’d be lying if I said I didn’t admire Bradley Wiggins. I’d be lying if I said I didn’t have gingery hair. And yes I like The Jam! But I don’t want to BE Wiggo – well actually…

After wanting to be chunkier all my life due to being teased as a kid, when I finally do put some weight on I’m not happy. The VO2 Max Test revealing my power-to-weight ratio (and my basic grasp of physics) made my realise that less is more when climbing hills.

Young Brad weighs 10 stone, 9 pounds and is 6 foot 3 inches tall. I’m only 3 inches taller but weigh a lot more. I wonder what my Wiggo Weight is?

If I divide 149 (pounds) by 75 (inches) I get the Wiggo Weight per inch of 1.99

So applying the WWPI to my height, I come in at 155 pounds when I currently weight 186 pounds. That’s 31 pounds (over 2 stone) I’d have to loose to get to my Wiggo Weight.

I think it’s goodbye to real ale and wine and hello to Vodka and tonic… all of a sudden I have an overwhelming desire to wear a Fred Perry polo shirt!

Let me know if I’ve got my sums wrong. And if there’s anyone clevererer than me who can produce a Wiggo Weight converter, let me know.

Watt’s in a VO2 Max Test?

A couple of weekends ago a member of the triathlon club gave a few of us a VO2 Max test. I love the theory of sports science, but never consider myself good enough to warrant applying it to my training. Also there is a lot to take in regarding understanding the data and using it in your training. Just writing this post gave me a nosebleed, I had to think so hard!

VO2 Max is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise.

This test involved my bike being fitted to a computerised turbo trainer which was set to produce an incremental increase in exercise effort – basically applying one watt of resistance every 6 seconds. I was also hooked up to a heart rate monitor. The plan was to warm up for 15 minutes then begin the test, cycling as long as I could until I was unable to continue increasing my workload against the increasing resistance of the turbo.

I started the test cycling a cadence of 85 rpm. Looking at the laptop screen I could see I was expending more energy than needed, so eased off a bit. The first 20 minutes were very easy, as I approached 25 minutes things got tougher and I was trying to maintain the cadence. I was getting very hot and asked that the huge fan in the room was pointing at me!

Once past the 25 minute mark I knew I had a battle on my hands and it was how close to 30 minutes I could get. I didn’t stand on the pedals, I just kept going as long as I could. My legs were getting heavy, but my breathing gave out before my legs at a touch past 28 minutes.

The results:
Max wattage 283
Max heart rate 180

If I divide my max wattage by my weight in kilograms, I have my power-to-weight ratio (PTW) which is 3.43 I can then use this formula to estimate VO2 Max

VO2 Max = 12 * PTW + 3.3 which for me is a pretty unimpressive 44.46.

At 6 foot 6 inches in the healthy weight zone, am I going to be at a disadvantage to someone smaller, who’ll likely have a lower weight. Lowering my weight will improve my power-to-weight ratio and help me get up them hills.

Just like some people’s physiology dictates whether they’re predisposed to make better marathon runners than sprinters, the same can be said about cyclists. Our types of muscles come into play with fast twitch muscles being good for generating power for short periods of time and slow twitch muscles able to contract and relax for long periods of time. Mark Cavendish uses his fast twitch muscles for a huge amount of power in the last few seconds sprint of a race, hitting 1600 watts. Bradley Wiggins uses his slow twitch muscles to carry him through a race at a more consistent speed with an average power output of 442 watts.

I’m not sure what to do with this information next. A bit more investigation of heart rate training maybe? Lots more miles? At the very least it’s demystified a bit of cycling jargon and opened my eyes to possibly the best way to gauge my cycling fitness.