Race Report – Mark Yeoman – Ocean Lake Triathlon

And so the 2015 season starts…

After an amazing 2014 season which saw me win nice races and culminate with finish 6th overall at the grand final in Edmonton. 2015 is all about building slowly for grand final in the Windy City -Chicago where I have already qualified for based on being the top British athlete from the 2014 final.

Winter has been good with plenty of hours spent in the pool, on the WattBike & running. My focus is clearly my weakness – the run so I’ve worked hard to strengthen up those legs ahead of the season.

On Saturday 25th April i dipped my toe into an icy 14degree lake in Kent for the Ocean Lake Triathlon. I settled into a steady pace in the swim but getting into the cold lake for the first time I was someone rusty and gave away a few metres on one guy. Not getting stressed he exited the water just ahead of me & as I eased out a low 10min swim which was pleasing considering the water temperature. Flying through T1 setting the fastest transition I took the lead and never looked back. I had cycled to feeling as my Garmin zoned out as I couldn’t get my cadence sensor amass the others in transition when setting up. Using the WattBike has help increase my power & cadence so I eased to the fastest bike split on a tricky course due to the windy & damp conditions. I had a little gap over 2nd and looked to settled into a nice pace on the run but with ice cold feet this was hard. On the 2nd lap 2nd place had gained but not as much as I’d presumed.  I looked to overtake those on their first lap to hide but at 4km he pulled alongside. I looked to hold close and over the final few hundred metres he put a spurt on to pip me by  9seconds. A solid 2nd place overall and good hit out to break the season in.

Two weeks to build into the first qualifier of the season where I can see who’s who’s ahead of the grand final.

Mark

Zwift Island

Today’s coaches corner looks once more at how to make those long rides on the training bike / turbo / WattBike more bearable.

In a previous coaches corner I gave you a number of ways to break up that long run alternate on the turbo trainer / WattBike when the weather means you can’t go outside. Yes you could ride outside in the wet conditions, but naturally there’s a greater risk of injury and therefore you might take the session too easy and negate the benefits of your endurance ride. At the moment you have to sign up and then wait for your invite. They are consistently adding new content and they have recently changed the island. Its free at the moment but I guess it will be subscription based at some point.

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How often to test & what test to do

Susie posed today’s Coaches Corner question about Testing. She wanted to know How often we should test and What tests we should do.

Testing periodically is key to monitoring progress and checking whether the previous weeks / months training is working. If you have positive test data, then you can imply that the training is working. If the data is however not what you expected, it could come down to breaks in the training phase due to illness, injury or missed session or could indicate the the structure of the sessions are no appropriate.

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Group riding

Today’s coaches corner is looking at Group Riding.

When riding in a group, there are a number of things you should know, do and avoid in order to ensure that the group is safe, productive & effective. Here’s a basic guide.

Single line or two-a-breast?
A certain times you can look to adopt either riding position in a group. Knowing when & why will aid for a safer and more enjoyable ride.

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Pound for pound time savers

Mike Essex aka Mr Essex asked the latest coaches corner question. What are the best ways to save time in relation to money

Firstly I am sure you will be able to find somewhere on the vast Internet a number of website that will give you precise time savings per item of kit and provide how much they generally cost per second of time saved. BUT 9/10 these are conducted in wind tunnels and with someone who smash the bike…

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Wheels

Calvin Woods posed today’s coaches corner question. He wanted to know the difference between clincher & tubular wheels.

What are the different types of wheels?
There are four different types of wheel now on the market, they are clinchers (either carbon rim or traditional aluminium), then you have tubular wheels and a more recent addition in the tubeless clincher.

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Bike Nutrition

Many thanks to Lara for enquiring about Bike Nutrition

When performing a period of continuous activity such as swimming, running or cycling the body will look to used energy which it has stored. The glucose / glycogen is store in the muscles and blood. As you perform the activity it will slowly be used up. Once this is all gone, the body begins to go into deficit. So you slowly run out of energy and eventually need to stop. This is known as hitting the wall, knocking or bonking!! Depending on your fitness levels this can occur from 30-45mins.

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