It was always going to be a tough start to the season, but a good one with the VTC Club Champs, which were held at Thorpe Park for this year’s edition.
Swim – With the Viceroys having our very own start wave, the competitiveness was on show from the gun! The four-turn swim course, which for me (and a few others) accidentally turned into a three-turn swim, resulted in me coming out of the water slightly further back than I had planned.
Bike – Jumping onto the bike, I had a lot of ground to make up to get my race back on track. For my first race of the season, in somewhat less than ideal conditions with the rain starting to fall, I was happy overall with my bike split. Along the course, the other Lucy and I had a race within the race, which helped spur me on top and hopefully finish strong on the run, which has been a large struggle over last year.
Run – Setting off for the run, I was just pleased to be running! With my ongoing foot injury causing my running not to be where I would like it to be, I was hesitant to set off too fast. Thankfully after the first kilometre, I settled into a nice comfortable rhythm, despite there being a severe lack of clarity around the amount of run laps and total distance to complete. After some negotiation with various marshals, I finished the 3.8km run in a time I can be proud of with all the setbacks and lack of running I’ve experienced over the last year.
Hopefully I can carry some of this momentum, and fix this nightmare of a foot, in time for the European and World Championships later on in the season. Nevertheless, I will still be super excited to rep the GB suit once again!
Event: Bewl Water Standard (Olympic) Distance Triathlon | First Stride Events Date: Sunday 26th May 2024
This is a lovely Olympic Distance Triathlon, with a 1.5km
lake swim, 45km bike and 10km run. All set in the rolling Kent countryside with
a picturesque reservoir swim.
I managed to get a free place (worth £105) as I had
marshalled for First Stride at Hampton Court Tri. I was training for a Half Ironman, so using
my free ‘Willy Wonka golden ticket’ on an Olympic distance seemed like a good
idea at the time…
Bewl Water has an attached campsite (£16 per night per
tent), which was fab as the local hotels were expensive and still quite far
away for a 6am start. The start line was a 10 minute walk from my tent door –
great for maximising my (well needed) beauty sleep time.
Trying to be Olympic style organised, I rocked up early
Saturday afternoon and pitched my tent. The campsite was busy with lots of nice
families, good loos and showers, and a fabulous homemade pizza van. I heard the
bike route ‘had a couple of bumps’ so I decided to drive it that night and
found a nasty climb near the start out of the 1st village. Eeekk. But
forewarned is forearmed, and all that.
Overnight, there was torrential rain, and the couple in the tent next to me were having loud and prolonged sex. Let’s just say, I don’t think the guy was doing an Olympic distance tri the next morning…
Sunday morning arrived, cold and drizzly, but Marit’s
friendly face at registration brought out the sunshine, as always 😊.
The swim was twice round the buoys with an Auzzie Beach exit
halfway, in a lovely lake. I’m very slow at front crawl swimming, but the
benefit of being last is that you are escorted around by the VIP safety canoe.
The canoeist was an old guy, very nice, and kept shouting welcomed words of
encouragement, as I spluttered my way round the course. My swim involved lots
of mental encouragement to myself too.. ‘you are doing great,’ ‘you’ve got
this,’ ‘the marshalls won’t be angry you are slow,’ etc etc. Well needed
positive thoughts to change my mindset.
T1 was slow as I decided the sun had come out and I now
needed suntan lotion. Plus I couldn’t find my cycle glasses (both items were in
my storage bag). I bet the Brownlee Brothers don’t have the same dilemma…
The bike course was through sweet villages and country
roads, well marshalled and fairly quiet. The cycle route was lovely and
undulating after the nasty hill at the beginning. I had packed cheese
sandwiches in my crossbar bag which worked a treat. Marit gave me a big wave as
I passed lap 1, and by the time I was finishing lap 2, I was being cheered
along by the lovely people on the sweep up motorbike and ambulance. Again the benefits of being last…
By now the weather was getting hotter, and the thought of a
10km run didn’t fill me with overriding joy. Four laps by the lake. UP a hill
and then down a hill. Mmmm. I hadn’t read ‘run hills’ on the memo. Again the
marshalls were great, especially at the water station. A nice benefit of a 4
lap run course, is that you can see who is still in the race. There were about
10 of us still competing. We cheered each other on as we passed, counting down
the laps with each other. The hot weather was starting to destroy us all
though.
We eventually got down to 3 remaining runners, a guy about
30, another lady (similar age to me (52)) and me. I had expected to finish the
tri about 30 to 45 minutes behind everyone, but I finished 10 mins behind the
lady so I was well pleased with that.
After chatting with her post race, it was nice to know that the lady had
finished her swim 30 mins before me, but I caught up with her on the bike and
run. So that was a big positive take away for me.
So the race was over and Marit was there to cheer me over the finish line and hand me my medal, which was great. I also love my finish photo 😊.
The sun was shining. It was definitely time for an ice cream and to reflect on my next race… my first ever Half Ironman, in just 6 weeks. Eeeekkk!!!
Back in 2010, I was
given a small book for my birthday called ‘100 Greatest Cycling Climbs’ which
then sat on my bookshelf for over a decade. At some point in 2020, I decided
that it would be a good challenge to complete them all and a fantastic way to see
some of Great Britain. Somehow, I managed to rope Sylwia into this challenge!
As technology has moved
on since the book was published, the climbs are now all on an App and you tick
one off every time you ride the correct route up a hill on Strava. (Early on in
the challenge we got a route wrong in Sheffield so yes, we had to drive back to
Sheffield again to complete it. We then put measures in place to ensure that
never happened again!!)
Diary of Challenge Progress
Extracts from social
media showing progress over the 4-years it took to complete.
5 Nov 2020 – A new
challenge started to complete the 100 greatest climbs.
29 Nov 2020 – Ticking
off 100 Greatest Cycling Climbs Challenge no24 Streatley Hill and no25 Combe
Gibbet.
Apparently, great views
of the Thames Valley at the top of Combe Gibbet, but not today. Thick fog
instead.
25 Apr 2021 – A great
ride to complete our 26th 100 Greatest Cycling Climb. An added bonus that my
rubbing brake got fixed. Free watts!! Made it back in time for first Covid
vaccine.
30 Apr 2021 – Back to
the 100 Greatest Cycling Climbs Challenge. No32 Riber had truly “insanely
steep” 25% gravel hairpins. It’s “impossibly rough, tough and
steep”… but we did it. A nice introduction to what the Peak District has
to offer.
1 May 2021 – Last night
I read about the first climb of today, no36 Mow Cop. It’s described as the
Killer Mile hitting 25% gradient in a straight line like a wall in front of
you. Cyclists toppling over and so on… After I read it I decided l’d rather not
know what’s awaiting me today. It was a tough day of 127km and 2,300m of
climbing. Once the Mow Cop was out of the way, we got hit by a hailstorm and
rain. This was not forecasted, and I was not prepared for this. My feet were so
bad that the only thing that could help was to take the soaked socks off and
cycle with wet shoes for another 3 hours.
The next climb was no71
Swiss Hill which was steep, with wet cobbles.
Sylwia decided it was impossible to ride up on the road bike in these
conditions. But I whizzed up it like a mountain goat on EPO.
The most enjoyable was
the famous Cat and Fiddle; 11km gentle slog broken up with a coffee stop.
Terrain here is undulating, up or down, never flat!
2 May 2021 – The legs
are starting to feel the 100 Greatest Cycling Climbs Challenge of the Peaks.
The Winnats Pass was very picturesque but strong headwind and lots of cars made
it particularly tough. We came back after the ride to walk it, which gave us a
chance to take in the views and enjoy pork pies on the top of Mam Tor.
3 May 2021 – Today’s
ride was ‘character building’ with high winds, cold temp and rain. We couldn’t
feel our hands for most of the ride, Sylwia was blown off her bike, but we got
our targeted 3 hills done. Brutal! (Lowest speed ever for a road ride – 17kmph
average!!).
4 May 2021 – Over the
Bank Holiday weekend, we completed 13 of 100 Greatest Cycling Climbs Challenge
(62 remaining) plus hiked up Mam Tor. 300km covered with 6,000m of climbing. A
great trip!!
5 Jun 2021 – Lowest km
month this year due to back injury, (helping Myla with hockey socks!) but got
to 40% of 100 Greatest Cycling Climbs Challenge and all new Zwift badges.
Unfortunately, Sylwia took a tumble and broke her collar bone so our challenge is
on pause for at least 12 weeks.
28 Dec 2021 – Back to continue the 100 Greatest Cycling Climbs Challenge. Wet and windy with 50mph gusts but a great route (112km and 1,310m) to tick off no12 Salcombe Hill.
29 Dec 2021 – Day 2 continuing the 100 Greatest Cycling Climbs Challenge. Even wetter and windier than yesterday but another great route (114km and 1,781m) to tick off no9 Haytor Vale and no10 Widecombe. Sylwia didn’t get blown off her bike – bonus!!
30 Dec 2021 – Last day
in Devon climbing hills No8 (Dartmeet) and No11 (Rundelstone) in Dartmoor
National Park. Some great views (when fog lifted) including the wild ponies.
Another windy and very wet day. We were here in May originally when we planned
to do the climbs, but Sylwia was in her sling with a broken collarbone. It was
an unusually hot and sunny weekend. How different today, but we did it. Wales
next.
31 Dec 2021 – Last ride
of the year completing Rapha Festive 500 with 100 Greatest Cycling Climbs
Challenge no96 – Bryn Du and no99 – The Bwlch. Hike a bike down a stream due to
navigation issues didn’t make it any easier on our wettest ride this week!
11 Feb 2022 – Lots of
apprehension and doubt before cycling up 25% wet cobbles in Yorkshire in winter
on a road bike! Sometimes it’s not a good idea to read about what’s awaiting
you especially when it says you’re going to ride up “deteriorating cobbles
with gaps just big enough to swallow a bike tyre!!”
12 Feb 2022 – We finally got halfway through the 100 Greatest Cycling Climbs Challenge on an extremely windy day in North Yorkshire!
14 Feb 2022 – Better
luck with the weather today! It stopped raining after climbing Trough of
Bowland and the sun came out on the way to Cross of Greet climb. This marks 55
hills ridden.
20 Feb 2022 – Flooded roads and high winds navigated to complete no38 Jiggers Bank and no39 The Burway. Wet weather kit well and truly tested ahead of the hills to come!!
2 May 2022 – Continuing
our journey by riding no29 Terrace Hill and no28 Michaelgate. Unexpectedly kind
weather and not much climbing! Who’d have thought the cobbled climb,
Michaelgate, in the heart of Lincoln, which is featured in the annual Lincoln
Grand Prix (one of the country’s greatest cycle races), would be short and
easy! A welcome break from some tough hills and conditions we’ve endured so
far.
31 May 2022 – Another 12 completed. 30% climbs, a broken bike, horrendous midges and heavy rain hasn’t taken us away from our schedule!
4 Jun 2022 – Another 12
completed taking us to 24 for the week.
5 Jun 2022 – Rosedale Chimney’s 33% gradients done to complete all the climbs in England.
23 Jul 2022 – 2 more
completed in a wet and windy Wales – 14 to go…
30 Jul 2022 – 9+ hours
on the bikes with 3,250m of elevation gain got us 5 climbs closer to completing
our 100 Greatest Cycling Climbs Challenge. Was Wales wet? Of course!!
31 Jul 2022 – One more
ticked off before a snapped gear cable and a 30km limp home. Another trip to
Wales was needed to do the last one…
23 May 2023 – Our journey continues. Really nice to have some chill time after our Ironman training camp and racing The Gralloch, Gravel World Champs Qualifier!!
30 Aug 2023 – A fantastic weekend in Scotland to continue our journey to complete the 100 Greatest Cycling Climbs Challenge.
13 July 2024 – 100 Greatest Cycling Climbs Challenge App completed! After 4-years of ticking off the climbs, we ended in Wales on the steepest one! No92 Ffordd Penllech – 40% gradient and the wrong way up a one-way street!!
If anyone is looking
for a challenge closer to home, why not try the 100 Greatest Cycling Climbs App
– SE edition!
With the Triathlon season well in flight, it was time for
the first 70.3 of the 2024 season – my preferred race distance. Having searched for new places to visit that
wouldn’t require a flight and little interest in going to Bolton! I settled on
Ironman Luxembourg which is a ~4.5hr drive from Calais after a Channel Tunnel
train ride – meaning no hassle of packing bikes into boxes, the risk of things
not arriving and the tension of putting it all together the day before the
race… and of course being able to take as much equipment/tools as you want!
A couple of triathlon buddies were also keen, so we made a weekend adventure of it!
I have tried plenty of race brands over the years, but there
is something that always draws me back to Ironman events. They are not the cheapest, and they know how
to milk you for every last £ – and god forbid you need to ask them for any
flexibility – but this aside, when you get to one of their races, you know a
big show is in town and it starts from the event village all across the course
and even how they engage the local community!
The guaranteed closed roads also make the rides far more competitive and
safer for all.
As to the race, Luxembourg 70.3 is a good balance of
challenge vs speed – a river swim (in the Moselle), a rolling bike with ~800m
of climbing and a very flat run course along the river bank – out and back –
all hosted in the town of Remich which is the wine region of Luxembourg and on
the border with Germany (the river being the border). The race also offers the unusual experience
of racing in 3 countries in 1 event! And
is a super beautiful place. The roads in
Luxembourg are fantastic and the place is super clean!
The day before showtime was registration and bike racking.
Transition was in a field, which seemed to have been recently mown/prepared,
and was pretty bumpy, thankfully carpeted, but the chances of twisting an ankle
were very high, especially in bike shoes! With 2500 racers starting, it was
also huge, so it was certainly going to be interesting. The sun was shining for this part, but all
weather reports were aligned – heavy rain, thunder and lightning were coming…with
heavy rain scheduled overnight and for race morning and the risk of more
thunder… We all went to bed apprehensive, as we knew lightning/thunder would
cause the swim to be shortened/cancelled. In the middle of the night, we heard
some of the loudest thunder ever and awoke to a monsoon first thing!
Getting ready to race in the rain is always a different and more stressful process than a nice mild summer morning – wresting a wetsuit on a wet body isn’t easy! But we were all at the start on time after a limited amount of faffing and drama!
I lined up at the back of the 30-35min swim group – aiming
for a 35-38min swim time. It was a rolling start so seeding is important and
there is no need to believe I would turn into a dolphin overnight. Swimming is my weakest event and something to
endure and not waste lots of energy on – there will be plenty of time later in
the day to push things along.
2500 people lining up to start is always an impressive
sight, especially with so many having brought their supporters along – it makes
you feel like a superstar! With the gun fired the early racers were off… 10min
in and we saw the first person pulled out of the water – it was scary to see
someone look like they couldn’t swim go in so early. The emergency crews were
slow to react and two people waiting to race jumped in to help the person. This
elevated the heart rate more than one would want when adrenaline is already
flowing. The bleeps gone – I dived in.
As normal, I set off too fast and 100m in I realised I was pushing
myself too hard, with my breathing all over the place. In my early days of tri
this would have caused a panic, but I’ve learnt to slow everything down, focus
on the next few strokes and forget everyone around you.
The swim was a bit of a bundle as it was ~500m downstream, a
full 180° around buoy and 1000m against
the current, followed by another 180° and 400m
back. This caused the buoy turns to be very congested and both shorter legs
were proper bundles of people swimming over each other and bumping together. I
got a kick to the face and an elbow for my trouble. I know they have to get a
lot of people onto the course, but it seemed the gaps between entry were too
close and a rectangular course with only 90°
turns could have solved the issues.
I was out the water in 37mins, so about where I expected to
be on an average swim. It was a long transition (6mins), across the bumpy, and
now muddy, transition carpets and out onto the bike course.
I knew from my research that the first bit of the ride was
going to be super fast – 35km flat as a pancake out and back along the river –
and Luxembourg roads in general are great – so it was time to go full TT and
put the power down. Even though the rain was falling, it was still a reasonable
17°C so good overall conditions with a low wind. The danger would come on the
technical descents and sharp slippery corners.
The climbing all came over 25km after the first flat
section, so it was all about watching the power. Unfortunately, someone had
stolen my Garmin bike computer in transition (I should know better than leaving
it in my bento box), so I only had my watch and feel. Hills done, it was
rolling back down into France for a bit and then back along the river to T2. I
was pleased to be getting off the bike in 2hrs 30mins. Good speed and didn’t
feel I had burnt my matches!
Another long transition ~4mins this time!
And out onto the run. 3 x laps. The first thing I noticed
was the size of the crowds. It really is an international race – with big
attendances from Belgium, Luxembourg, Germany and France, plus a decent
contingent wearing the Union flag on their numbers and many other countries!
Lots of fantastic support especially through the main town. It had finally stopped raining and the sun
was breaking through and the temperature was rising.
The run was flat and as always in a 3 loop race it’s all
about pacing and not letting the laps play on your mind. The first few kms flew
by and I felt great, but experience told me not to fall into the trap of
running a fantastic 10km only to struggle in the last half and throw all the
good early work away – so I backed off the pace a little, stuck to my nutrition
plan and drinking a cup of water at every aide station. 2 laps in and I knew I
was on for a great half marathon and still feeling strong – coming home in 1hr
34mins.
My final time was 4hrs 52mins, which is only 6mins slower than my fastest ever 70.3 (which was on an incredibly flat bike/run course with tiny transitions). I was 15th in my age group (of 215) and 222nd overall from 2500. It was a competitive field! I qualified for the Ironman 70.3 World Championships in Taupo New Zealand (Dec 24) at Weymouth in September 23 on a similar bike/run course and ran/biked much faster in Luxembourg but finished further down my age group!
I noted at the finish my bloody trainer! Hadn’t noticed in the race, but I had badly cut my foot in the swim. A trip to the St Johns Ambulance (Lux equivalent) required some Steri-Strips and strapping – plus some tissues for my tears about my beautiful (and expensive) carbon On running shoes. Then back to our Airbnb and out to the pub to watch England put Slovenia to the sword (sort of) in the Euro last 16… and of course, a few celebratory beers!
Coming into this season I wanted return to some “longer” distance racing with the Olympic/Standard distance event. It’s been a few years since I had really done an Olympic distance of 1.5km Swim – 40km Bike – 10km Run, and with it being an Olympic year, why not! I entered Eastbourne back in January but got suckered into doing Windsor too from a bit of peer pressure, and also the draw of British champs. Unfortunately, they were back-to-back weekends.
Even though this is one of our local ‘big’ races, I’ve
never entered. I thought I should give it a go, especially as it’s hosting the
British Championships it should have a strong field of competitors.
Massive turnout for this one, well over 1000 in the
Olympic distance and it was noticeable, very congested in all areas of the
event.
Swim – Downstream swim in the Thames for 1km, absolutely flying with the pack, close to 1:00min/100m. Unfortunately, after the turn buoy it turns upstream and this is where it turns into survival of the fittest, and a bit of a washing machine, we caught some of the slower swimmers from previous waves and I lost sight of the faster guys in my wave. So had to dig in hard solo from here.
Bike– Pretty solid, feeling as comfy as you can be pushing hard on a TT bike. The only complaint was the sheer number of competitors on the course and it being on open roads, led to a few ‘dodgy’ situations, and a couple of hold ups.
Run– Consisted of 3 out and back laps up and past the castle and then part way down the Long Walk. This is where it fell apart. My body was not having it, and my pace was falling every lap.
It was a great experience racing such a stacked field at an iconic venue and to come away with 2:18:24. 10th /147in Age Group and 47th /1349 Overall I was actually very pleased with.
The week following Windsor was all about recovery and
I wasn’t sure I’d be able to make it to be honest, I had some very sore calves
and I think I twinged something in my right arm on the swim. Thankfully some
very restful days, a couple easy swims and some easy running sorted me out and
I was feeling fairly fresh for the following Sunday, maybe not 100%, but ready
to give it a good bash.
I entered this race towards the start of the year, and
I thought it would suit me great, it includes a tough sea swim, and a lumpy,
slightly technical bike course.
The day prior and on the journey down I was receiving
updates from the organisers on the weather and the potential for the swim to be
canceled, it wouldn’t surprise me considering the weather we were experiencing
that weekend was terrible.
On arrival the swim was still being debated, with the
current plan for a shortened, 750m swim, and altered course. Great, at least
that’s something. The sea state was wild, strong westerly winds were whipping
up some quite big swell. Even a small bit of chop is quite noticeable when
swimming. So, looking at the conditions,
I was feeling a bit apprehensive, and that’s from someone quite confident in
their swimming ability.
15mins later, cancelled, and new plan announced. We
would do a duathlon.
So, reset, it would now be a Run – Bike – Run. In the
back of my mind I had always considered we could be doing a duathlon, so I had remembered
to pack socks in my kit bag, and was mentally already prepared for this to
happen. Other than putting socks on, not much had changed, maybe a slightly
more run focused warm-up and a slight re-organisation of transition area.
Run 1 – 5km – Having never done a duathlon I wasn’t exactly sure what to expect, but I knew I had to pace myself, and that’s what I tried. I tried to keep a controlled pace and made good use of fellow competitors to draft on the windy exposed sections of the run. Averaged around 3:55/km which felt sensible.
Bike– 36km 800m Elevation. Straight out onto the bike and straight uphill and into a strong headwind. I chose a road bike for this course and the field was heavily skewed towards road bikes vs TT bikes. On a calmer day it’s probably quicker on a TT bike especially if you’re confident descending, but today it was pretty even, the wind on the cliff tops was brutal it was an effort to keep momentum even on the downhills.
Run 2 – 10km – Survival mode activated, again! My legs were done, it was now quite hot too. I ended up running slower than at Windsor with a 42:40. I’ll admit there were a couple of moments I contemplated throwing in the towel on that final run. But you know our motto, NEVER SHOW WEAKNESS. I forged on doing what I could, and even managed a little sprint finish.
Came away with 2:19:39.8th in
Age Group and 48th Overall. I definitely could have done with the
swim to split the field up and play more to my strengths.
Between Eastbourne and Windsor, I’d sooner do
Eastbourne again. I felt the organisation and delivery of the event was much
better, and the closed road bike course was a big bonus, also there were some
quite nice freebies 😊
THE FOLLOWING TIPS INCLUDE THE SET UP BEFORE THE RACE START
Pre-Race Bag / Rucksack or Box
Lots of Triathletes have boxes
that they put all their kit in prior to a race.
Box: I bought a collapsible plastic box, which is good for storage and gives easy access to my triathlon kit, however, it is awkward to carry whilst you are trying to walk with your bike. Also, I find you have to remember to put your wetsuit in last otherwise there isn’t much room for anything else.
Rucksack: I would recommend that you get a large rucksack. A rucksack you can put on your back and still walk your bike. Rucksacks also have outside pockets and things that you can attach waterproofs and pins and allsorts to. They are also relatively expandable, so even a wetsuit should fit with some ease.
Transition Opening
When making your way to transition with your kit have
your helmet fastened to the tri-bars or handlebars of your bike, so it doesn’t
fall off and you don’t need to worry about it.
At most events you will be asked to present your helmet before you are
allowed into transition as a form of safety check, therefore, having it at the
bottom of your bag won’t be very helpful for either you or the marshal.
Get to transition an hour before it closes and 1 hour
30 minutes before your race starts, if you don’t you will be rushed for time to
set up. It’s better to have extra time
waiting around, you can check things / warm up / stretch or just relax before
the race.
If you don’t leave enough time
and you have anything that needs correcting or particular attention you will
panic and forget to do those crucial little things that could make the
difference between a smooth transition and a time consuming one.
Setting Up Your Kit in Transition
Once you have found your
allocated transition space – a white label with your race number on it will
denote your transition place – look for permanent landmarks to distinguish
where your bike is located within the transition area. This landmark could be a tree, an ice-cream
hut, or you could be lucky enough to be at the end of a row, but regardless of
landmarks you need to be sure what row you are in.
To make identification of your slot easier you could place a bright coloured top or jacket on your bike, some Triathletes attach a balloon to the railing where their bike is held, but be warned some events do not allow such obvious markings so don’t become reliant on these aids.
Bike:
Check that every gear works and the breaks too are working and not rubbing; Make sure the gear is in the small ring at the front and a middle ring at the back; Place in the forward position the pedal for your stronger leg. This is the pedal on which you press down first; Ensure the tyre pressure is correct for the conditions of the race; (this will be less pressure if it is wet and more if it is sunny but don’t over-inflate the tyre); Set your speedometer to how you want it to read during the race; The bike should be securely hung over the railings, either by its saddle or by its handlebars, just make sure you are able to release your bike quickly from the position you select; Make sure your water bottle(s) is/are full and in place.
Cycle Helmet:
Unclip the helmet from the tri-bars / handlebars; Place the helmet facing upwards, either on the floor by the side of your bike or on your handlebars/tri-bars, with the straps unclipped and hanging over the side of the helmet, ready for you to put straight onto your head.
Glasses:
If you are wearing glasses place these on top of the
helmet with the arms unfolded.
Cycle Shoes:
Place at the front beside your bike wheel with the straps undone; Shake talcum powder inside so it is easy to slide your feet into them (remember your feet will be wet from the swim). You can have your shoes already clipped in with the Velcro straps wide open. Tie the shoes with elastic bands so they stay horizontal to make it easier to jump onto your bike.
Running Shoes:
Place beside your bike, with laces undone and the tongue released and folded back; Again shake talcum powder inside to aid sliding your feet into the shoes.
Finally:
Have a small towel at the head of where you have placed both sets of shoes for you to stand on, this will help soak up some of the water that will run from your wetsuit; In the event that it is raining or there is a threat of rain during the race, cover both sets of shoes with a plastic bag, not too tight so that you struggle to uncover the shoes quickly, but tightly enough to keep in place if it is windy.
RACE KIT and EQUIPMENT
PACK ALL OF THE FOLLOWING REGARDLESS OF WHETHER YOU THINK YOU WILL NEED THEM OR NOT. IT WILL ALL COME IN VERY USEFUL.
ESSENTIAL KIT and EQUIPMENT:
Tri-Suit
Pre-assigned Race Numbers to be pinned to Tri-Suit, both back and front
Safety pins
Race belt – not every event allows these to be used, but if you can, use one.
The Swim:
Wetsuit
Pre-assigned Swim Cap
Extra Swim Cap – it is highly recommended that you wear 1 swim cap under your goggles and the race swim cap over your goggles, to eliminate the chance of you losing your goggles in a mass start
Swim Goggles
Baby Oil – you’ll struggle enough putting the wetsuit on, it’ll slide off with a good helping of baby oil
Vaseline – you’ll be amazed where that wetsuit can rub!
The Cycle:
Bike – it has been known for this item to be forgotten!
Cycle Shoes – fact, this item has been forgotten!!
Cycle Helmet – you won’t be allowed to race without it
Pre-Assigned Race Number for bike and helmet
Sun Glasses – it has been known to be sunny during a British held triathlon!
Water Bottle
Sports Fuel Gel
Talcum Powder – try getting your feet into any shoe whilst wet, let alone cycle shoes!
The Run:
Running Shoes
Water Bottle
Sports Fuel Gel
Pre-Assigned Timing Chip – not every event issues these
Pre-Assigned Identity Bracelet – not every event issues these
MISCELLANEOUS KIT and EQUIPMENT:
Scissors
Tape
Plasters
Antiseptic wipes
Bandage
Surgical tape
Blister kits (2nd skin)
Bin liners
Plastic bags to put over your shoes if it rains
Anti fog spray for swimming goggles
Energy gels – at least 4 – and replace for next race
Waterproof jacket
Towel
Flip-flops
Bag for wetsuit
Windproof for cycling
Puncture kit, i.e. Spare tubes and tyres
Tyre levers
Bike tool
Alan keys
Pump
Lube spray for your gears
Gloves for cycling and normal gloves (in case the conditions are wet/cold)
Baseball hat (in case the conditions are hot)
Suncream
Aftersun
Toilet paper
Pen
Space blanket
Mars Bar or other food snack (jelly babies)
Washing up bowl to stand in whilst you take your Wetsuit off to get the sand from between your toes – if the venue has a sea swim.
POST- RACE KIT and EQUIPMENT:
Spare tracksuit
Three T-shirts
Warm top
Drink for after the race preferably coke as this helps kill any bacteria from the water and provides you with sugar. Recovery drink.
SPARE KIT and EQUIPMENT (in the event of mechanical failure / breakage / loss):
Watch (if applicable)
Heart Rate Monitor (if applicable)
Trisuit
Swim Cap
Swim Goggles
Cycling Shoes
Running Shoes
Socks
Safety Pins
Water bottles
Sun Glasses
ONE MORE IMPORTANT TIP:
Make sure you look at all aspects of the race course,
be it the lake / sea for the swim; the cycle route (always a good idea to
actually drive round it); and the run (again drive round it if you can
beforehand).
This way you will have no surprises on the type of
terrain you will be cycling / running on and what hills / bends / turns /
corners will greet you so that you can change your race pace accordingly.
With the swim it is important to know where the marker
buoys are and if there is a current or wind how it will affect the swim in
order to keep within the buoys.
With all
the above dealt with you should be fully prepared, enabling you to concentrate
on your race, do well and most importantly enjoy it.
Welcome to the Viceroys July Newsletter where we highlight all the main events, news and things you need to know for the month ahead! But before we get into July, let’s take a look at the best bits from June.
The highlights of the past month have got to be the 24hr Swim Relay (catch up here) and the Viceroys Club Championships, exciting race report coming soon!
Once again, we’ve had an amazing series of Race/Event Reports (catch up here) featuring the Martian Race, Vätternrundan, Free Tri Series Walton, the Grafman, the Bull Ring 200, Madrid Marathon, May Flyer and RideLondon-Essex 100.
Plus, Coaches Corner is back with Coach Ralph’s top tips for transitions along with a couple video examples. If you have any requests, please do let us know.
So let’s get to it then, here is EVERYTHING (well almost everything) you need to know…
YOUR VICEROYS CLUB CHAMPIONS Sunday 30th June Location: Thorpe Park
It was fantastic to see so many VTC members in our very own starting wave at this years Viceroys Club Champs and the encouragement and cheering throughout the course was spectacular!
Big congratulations to this year’s VTC Club Champions, Anna Chapman and Sam Holloway, and every single Pink on the start line! We can’t wait to do it again next year!
VICEROYS CLUB RELAY Sunday 15th September Location: Woking Pool in the Park
It’s that time of the year again to get excited about Club Relays! You know what comes next, so please read below and send us your details.
For club members who have not taken part before, get involved! This is our annual club relay event where we get together, race our hearts out in teams and enjoy a morning with lots of laughter and encouragement from your club mates. You will be finished before breakfast time so no excuses for not taking part!
PLUS!! We’ll be holding the end of the season P-A-R-T-Y later that same day! SAVE THE DATE NOW!
What you need to do: Send Marit your preferred discipline + timing, for example 400m swim/10mins, or send details for all disciplines that you are happy to do. Email address marit.sormus@gmail.com
Swim 400m time Bike 20k time Run 5k time
Teams are put together based on your swim, bike and run times. The goal is to balance the teams as much as possible and make it challenging, sorry we meant fun, for everyone 🙂
Please could you send your details before 30th July so we will have enough time to get the teams together and then readjust them (we all know it’s going to happen).
VICEROYS END OF SEASON PARTY Sunday 15th September Location: TBC but SAVE THE DATE it’s going to be EPIC
Don’t worry, we will still have various Viceroys things going on after this date, but it’s always good to finish the triathlon season with a party while the weather is still spectacular!
We’ll release further details next month, but for now, please save the date!
ZOGGS WETSUIT TEST Date: Monday Coached Session (Date to be confirmed) Location: Shepperton Lake
Are you looking for a new wetsuit or have thought about trying a Zoggs wetsuit? Well now you have the chance.
Triton Outdoors are giving Viceroys club members the opportunity to try out Zoggs wetsuits during a Monday coached swim session. Provisional date is 29th of July and we will capture information (type/size) beforehand.
Keep an eye on the club app, date confirmation and additional communication will be shared there.
RETRO JERSEY RIDE Sunday 18th August
Our Retro Jersey ride has earned its place as an annual event in our club calendar.
So get your retro club jersey ordered so you can pretend to be our very own Chris Lillywhite winning the Milk Race back in ’93!
Join us on our social ride following the famous ‘Randonnee’ route around the island.
If we can group up in a few cars, we can park them near the ferry terminal and go over as foot passengers. The ferries run regularly, so it’s normally straightforward to coordinate and it’s a fantastic route around the island, especially the stretch along the spectacular Military Road on the SW coast!
I’ve had my heart set on completing an Ironman ever since starting triathlon, but I thought a Half Ironman would be a good challenge itself, so signed up to Staffordshire 70.3 with some friends from university. I was pretty confident about my ability to finish the race given I was comfortable with those distances and had done other endurance events (although no triathlon longer than a sprint distance), but had very low expectations of my times.
The entry prices are very expensive as the race takes a huge amount of administration, road closures, equipment, etc. Granted, you do get a lot of freebies with your sign-up like food, drinks and a T-shirt or having a tree planted, but it still seemed a bit steep compared to other race organisers.
Unfortunately, about 8 weeks before the race I got Achilles tendinitis so running in the build-up was minimal. It seemed every tester run just sent me back to square one in recovery. This meant my race day plan was to not do the run at all, given my main race of the season (World Sprint Championships) was only a month after.
The day before I spent travelling to Stafford via 3 conveniently delayed trains, meeting my overheating family in the car who had driven there to support me and rushing around the split transitions to get everything in place. Getting out of transition one minute before it shut was a wonderfully relaxing way to spend a birthday.
After good food and a good sleep however, I was ready to give it my best shot and woke up at 05:00am on race day feeling pretty stress-free given my low expectations! That didn’t last long though as I stood in the Portaloo queue hearing the swim time I wanted to self-seed myself in (the 30-35 minute wave) was being sent off. I eventually entered the water in the 40-45 minute slot and quickly found a good rhythm, keeping within my aimed pace despite having to swim around quite a lot of people. Leaving the water after 1.9km I got stuck behind dawdlers on some uncomfortable matting over rocks but executed T1 fairly efficiently.
Onto the 90km bike, the first 10km was pretty nasty, stuck behind people on tight and potholey roads. Then I realised sub-3 hours might be within reach given the run would be a write-off anyways. The ride was pretty rolling in terms of hills with an incredible amount of side-line supporters. It was a nice, thankfully shady route and I absolutely loved it. My ankle started to hurt at kilometre 20-30 but lessened as the ride went on. I’m not sure if I could’ve ridden at this speed if I was planning to run a decent half marathon after, but it was a good lesson in what my body can cope with. My only complaint was that my trisuit gave me chafing but it wasn’t too painful and peeing on the fly might not have helped but getting off the bike is a waste of time when racing (sorry to the competitor overtaking me at this point).
Rolling into T2 in 02:58:22 I was very happy with myself and the pain in my ankle had gone so began the 21.1km run. The heat hit down hard but the town centre atmosphere carried me for a few kilometres. Then the pain set in and I slowed down to a jog. After another kilometre or so I realised that although I certainly felt fine otherwise to keep racing, it wasn’t worth the damage to my tendon. So, I pulled out of the race and walked about 3 kilometres to the finish line through many frustrating “GO ON”s and “KEEP RUNNING”s which was pretty mentally crushing. My family were a bit surprised to see me on the outside of the finish chute and not in it, but had also been expecting me not to even start the run.
It was nice to try out an official Ironman event and I definitely plan to be back for more – the organisation and atmosphere were otherworldly.
The Shepperton Open Water Swim Race Series returned to Shepperton Lake on June 27th with 750m, 1.5km, and 3km distances being offered. Apparently, the race series hasn’t happened in 5 years but they’re back for good, and perfect timing for it! There isn’t anything better than finishing work and going to a sunny lake feeling hyped for a cheeky race.
About 70 people pitched up to Shepperton Lake, with about 40 taking part in the swim. Everything was well organised, there was food and drink by the lake, and the staff were very friendly.
Regarding the race.. if you think you’re a great swimmer, you might have to attend the SOWS Race Series to be humbled! The quickest time for the 3km was 39 mins! There were some incredibly fast individuals and I was extremely impressed by the pace. I tried my best and finished in 54 mins but it’s probably safe to say I could’ve shaved off a couple of minutes if I didn’t eat 2 bacon halloumi baps before the race! 🍔
If you’re interested in the next SOWS race, it’s happening on July 18th. Perhaps cya there!
Event: 24hr Swim Relay | Level Water Date: 8-9th June 2024
This June marked the third year
Level Water has hosted their 24hr Swim Relay in our beloved Shepperton Lake.
For those that aren’t aware, Level Water is an amazing charity that helps bring
the power of swimming to children with disabilities, by allowing children to
develop strength, coordination and confidence in the water.
Pre-Event Planning
With this event hosted in our local Shepperton Lake, this was also the third year running that the Viceroys have taken part in this event. This year, VTC entered across three teams, with a total of 24 club members! Ahead of the event, VTC Swim Captain Rachel Hall helped get us all in line with her trusty spreadsheet, arranging all our swims and kit for the event (thank you once again, Rachel!).
Saturday Into Sunday
Getting onsite early, the team
set up camp next to the lake and navigated tent space real estate with our
neighbouring teams. Once settled, and with the three VTC teams registered, the
rest of the team began to filter in ahead of the start of the event.
As the countdown began, at exactly 12pm, the first swimmers from each team entered the water. With lots of photos and videos taken, the non-swimmers headed back to camp. At the turn of each hour, the team would head to the lake entry point, and cheer on the swimmers as they came out of the water and exchanged with the next three VTC swimmers.
As the day turned into night, all swimmers needed lights on the back of goggles, and lights inside their tow floats. The lights also switched on on the turning buoys in the water and the lifeguards, as each kayak lit up in the water. The night swims brought a completely different feel to the swims, and for those lucky enough to be in the water during the 3-4am slot, they saw the sun begin peaking back up over the tree line as you swam around the lake.
As the sun continued to rise, our beloved Lance cracked open his portable grill, and got to work on feeding our camp with bacon and eggs, something I know we all very much enjoyed and appreciated!
Closing Out The Weekend
With the final slot of 11-12am on Sunday, Level Water outlined all the money raised as part of the weekend (a whopping £135,000), and the impact it would have on those whom they support. In the final hour, all teams that had entered the event took to the water one last time, that’s almost 500 swimmers! This included our very own llama, who dedicatedly swam around the lake under the care of Carla and Marit.
With that being a wrap for the swims, the tents came down, the kit was packed away, and snacks taken home/eaten. The event was another huge success for Level Water and one we looked forward to next year!
