Check out this article about the Viceroys on 220Triathlon.com….

http://www.220triathlon.com/training/key-training-sessions-from-viceroys-triathlon-club/10399.html

Congratulations to all of the Viceroys who took part in the London Ride 100 this weekend. See below a list of times with OT (Official Time) and MT (Moving time). Looking forward to seeing some of the pictures…

First running of Thorpe Olympic distance. Swim was one lap – pretty awful swim at 28.55 mins due to leaky goggles and generally not swimming well, not helped by the fact one contact lens scrunched up from the leaks half way round so sighting (not my forte!) was hard. Bike was good- nice flat, mildly undulating but fast course. Overtook lots of people, and a few nice battles with people to keep me on my toes. Heavens opened half way round, a few dodgy corners ensued. 1.12 for the bike split. Run three laps around the park- felt hard and slow due to an injured foot but marshals told me I was third lady- tried to catch number two but legs wouldn’t do it. She beat me by 10 seconds. Final time 2.28.14. A great race for building confidence and nice and fast.

Recommend for next year- local always a bonus too. very chuffed with result, third lady and 2nd in age group.

I took part in the first ever Croyde Triathlon standard distance this weekend. It was a sea swim, possibly not the best part of the country for a sea swim as North Devon is known for its surfing beaches. There was a 4ft swell in Puttsborough beach so they allegedly shortened it (my Garmin clocked just shy of 1500m however!). The waves were so big I struggled to even get off the beach and then I couldn’t see the second buoy until I was 10m away. I couldn’t find any distinguishing cliff features to sight from either! I was one of the first women out of the sea so I was pretty happy. Not so happy with the kilometre hike (with 400m steep uphill slip road to navigate) back to transition on a field above the beach. I grabbed my bike looking forward to the cliff top views of the coastline but 5km in I decided it was no longer a race but a training ride! There was a long drawn out climb that lasted for what seemed like forever. Then the steepest of descents into Ilfracombe for a couple of kilometres before starting another even more drawn out climb. I spent 80% of my time in the easiest gear my bike has. After 600m of climbing on the bike I started the 12km ‘trail run’. It took us up and down the cliffs past Croyde and Saunton beaches, through farmers fields with crops chest height, many styles to cross over, before dropping down to the coastline to run across Croyde beach. Then one final push up another steep climb over and round Baggy Point back to Puttsborough. Needless to say it wasn’t fast paced with 250m of climbing! Not sure I’d do it again!!

Pretty views if you’re in any fit state to take them in 😀 Lara

I had my first race a fortnight ago at the Marlow Triathlon (Olympic), using it as more of a training race for an adventure race I have this weekend in Scotland, so just thought I’d drop you a bit of an overview!

The swim (always my weakest discipline) was a two lap course of in the river; although I think I must have been swimming upstream for most of it as I clocked 31mins when I finally made it out! The water was warm enough but I struggled to find any room to get into a rhythm, and I think not racing since last season didn’t help.

The bike was an out and back course on Open roads, with a bit of a climb at the turning point which meant that the end of the ‘out’ section was a bit of a plod, but the start of the ‘back’ section was a quick few km! My ‘good’ racing bike had also been taken up to Scotland so I was on my old ‘touring’ bike (I did take off the mud guards and pannier rack, which helped a bit!!), but came in at 1hr 14.

I managed a decent transition into the run, and the track sessions with Mark definitely paid off as my legs felt pretty fresh (…either that, or I hadn’t pushed particularly hard on the bike!). The first half of the lap was a river-side, off-road track which was pretty uneven before turning back on the road to transition. I don’t think I was overtaken on the run, so made up a few places and clocked 40.40.

All in all, it added up to a total time of 2hr 26mins. Definite room for improvement (and I think I’ll take up Mark on his offers of a 1-on-1 swim lesson!), but a really enjoyable race and a decent marker in the sand for the rest of the season.

I finished the Steelman race at Dorney on Saturday morning. My second ever try at a tri on a warm sunny morning.

I finished in 2:56 which was better than my 3 hour target and was chuffed to bits that my garmin informed me I’d just run my fastest ever 10k (after the swim and bike I was faster than any of my 10k training runs!).

Didn’t quite manage to reach Chairman Marks transition masterclass target of 60 seconds for T1 but snuck in at just over 2 minutes.

Now need to figure out what’s next…..!

La Marmotte was this year’s ‘A race’ for me. Before this it was just a few sportives and day one of London to Paris (L2P).

La Marmotte is a very challenging climbing event – 175k of Alpine Climbs (over 5,000 metres in a day) that ends on Alp d’Huez with its legendary 21 bends zig-zagging up the mountain – the Alpe will feature in this year’s  TdF, as does the stunning Lacets de Montvernier – see photo. 8,500 riders lined up for the 7.00 am start, not a coat in sight, as this area of France had a heat wave predicted to peak at a bonkers 42 degrees later in the day. Little did we know it would rise to an incredible 46 degrees by mid-afternoon at the bottom of the Alpe, one of the main reasons that 3,000 never made the finish this year. My friends and I wisely bought entry and support packages from GPM10. Among the benefits of using GPM10 was being in the front start pen, even if that meant my 66 KG frame made me look like the rider who ate all the pies. Some riders weighed less than their carbon bikes, and my heart rate was already at 110 without having even started.

The start was slightly downhill at 50 kph for 15 minutes before the first climb up the Col de Glandon. 2-300 riders must have passed me on Glandon’s 21k climb, and yet I am a mountain goat! All shapes and sizes coming through, with some blowing like they were in a 2k track event. 150k+ to go and yet some were riding their wheels off, burning matches like they were lighting a barbeque with their mates. Still it was hard to stick to my coach’s carefully prepared race plan, with my ego getting crushed (Jay McStay of M1 Performance had it all planned out in meticulous detail)  – staying below my aerobic threshold of 165 bpm and accepting that meant a pedestrian pace and easy watts of 200-220 at this early stage. If all went to plan, and in a long race it rarely does, I should be round in 8 hours – 1 hour inside the target ‘gold time’ of 9 hours for the over 50’s – it could have been 7 hrs 30 but Jay adjusted things to account for the extreme heat.

At the top of Glandon there was a scrum of drink refills, then an untimed descent on a dangerous twisty road of variable surfaces. Immediately there was a man down and paramedics in attendance – it wasn’t even 9 o clock!

Along the valley floor the temperature was rising. It sounds like a line from The Weather Girls, and much later on it would sure enough be raining men – down the Alpe as so many quit in the extreme heat with just one climb to go, but what I climb that would prove to be.

Before that the beautiful Lacets de Montvernier (shoelaces – see attached photo). A gorgeous climb, not too steep but narrow. Then on to the Col du Mollard that was a good 6k longer than the signs suggested. Mollard was shaded, thankfully, and now some of those who flew past earlier were coming back to me as I chugged along, letter heart rate sneak up to 168 and hoping that would be ok at circa 210-220 watts.

I meet Alan of GPM at the peak of Mollard for our super-slick private feed stop and he cleans my glasses,  which were covered in sweat, OTE gel and sun cream. A twisty descent off Mollard on variable roads and the initially steady climb up Col de la Croix de Fer suddenly turns to a more brutal 10% in bright sunshine, with nowhere to hide. Now very few are going by and I am catching more and more of the hares as I rumble along, tortoise like, at only 200 watts.

The public feed station has Dates……Dates? WTF?

Nothing else so I grab some water and hope the one remaining gel will see me to the Alpe.

A fast descent of Croix de Fer to Glandon and then more fast descending a lovely flowing course from Glandon, with a few sharp climbs to wake things up part of the way down.

It is then a long uphill drag to Bourg in the intense heat. I am out of drink and my gel has gone, mostly over my glasses and shorts (again). Thankfully I catch a group of four and we do ‘thru and off’ at 35 kph+. In no time we are at the foot of the Alpe. I miss GPM’s 2nd private feed stop (as I am looking in the wrong place). Quick thinking needed as I charge into the crowded public feed station (like travelling  ‘economy’ after too long in ‘business’). I grab a gel and 2 drink bottles, and I am off. I hope it will last, miles away in my thoughts as I scamper to the foot of the Alpe, missing Mark of GPM shouting and waving at me about my missed nutrition, all laid out & ready.

‘Get past the first 4 ramps’ is what everyone says – they are 9-10% and go on forever. They are numbered in reverse order, and start at 21. Even getting to 21 was an eternity and the heat was totally bonkers. I had done one bottle by turn 19, the maths was not looking too good, anxiety was chatting away in my ear:
You’ve shot too many bullets you idiot, might not make it, so far to go, so hot…..running out of drink already…..heart rate climbing, watts are dropping too

….all alone

it is now ramp 17. That is the 4 down, and still it seems silly steep as I chug at a cadence under 60 with my watts falling away. Riders were strewn everywhere, some with the heads in their hands, all off their bikes and every stream was like bees around a honey pot as riders squabbled to get under any running water they could find. Still I chugged along, now down to 180 watts as I tried to keep my heart rate under 175. I could not risk pushing too hard, I had no desire to bonk this time out. Still nobody has come by, and despite how I feel I am passing rider after rider. Little did I know that relative to them I felt great.

Finally I get to ‘Dutch Corner’ (turn 7) where there are numerous hoses. I stand under one for 30 seconds and my heart rate is down to sub 150. I am off like a rat up a drainpipe, now pushing 220-240 watts with a heart rate sub 160. Any anxiety is kicked into touch – now I understand why everyone was lying in the streams, must do that next time it is hot on a long ride!

I race up the later turns and sprint to the finish, romping past rider after rider, getting cheered on by the locals. I then stand there chugging cup after cup of recovery drink. I now get to find out how many riders will not even start the Alpe, and how other strong well-prepared riders barely got onto it before turning round in the heat.

My time of 7.59:43 is 17 seconds inside the 8 hour estimate that Jay, my coach, said I could ride in the heat, pretty accurate forecasting on his part! I am placed 539th overall from 8,500 riders and 52nd in the over 50’s. I passed hundreds of riders up the Alpe, and the story of the tortoise and the hare springs to mind, as I reflect on how many passed me up Glandon – the first climb, but burned way too many matches, classic cycling folklore.

La Marmotte is a gorgeous event in stunning alpine scenery, but woe betide anyone who is not super-fit and very well prepared. 5,000 metres is a lot of climbing in that heat. Training Peaks say I went thru over 5,000 calories. I ran out of drink 3 times with 2-3k to go but was lucky. I still drank 7.25 litres of energy drink, and ate  4 bananas, 2 Bounce bars and 14 OTE gels. Riding with a powermeter helps hugely, but knowing your numbers and sticking to them is key to beating the ‘hares’ who mostly fall away and finish behind you, or blow to pieces at some point on the ride after they blast past in a dash for glory akin to sprinting the first 1k of a marathon.

If you want to do La Marmotte then go for a private entry with GPM10 or similar companies as the private feed stations help. The exclusivity of the front pen is a huge plus too. GPM10 know the event very well, and the hotel and food were lovely too. If you don’t have a coach and fancy a big ride like this then think about getting one, it makes a huge difference to maximise your potential and make a very challenging climbing event great fun.

The moral of the story…..Go off slow, then taper!

I guess an Ironman has been on my ‘list’ since I watched my dad complete his first 70.3, when I was about 8 years old.  So quite why it took me until August 2013 to purchase my first bike and give triathlon a bash, I’m not really sure….. Preparation for the big day started back in September 2013 when I contacted Coach Yeoman and explained my ambition – instead of laughing, Mark promptly wrote me up a killer training programme and the winter went by in a blur of swim, bike, run, repeat.   Massive thank you to David Hegarty from the club in particular for dragging me round on the bike in the early days  – it wasn’t pretty and I very much appreciate your patience

Ironman France came around fast and unfortunately due to some family illnesses close to d-day, my ‘support crew’ was unable to make it out.   That’s ok I thought, it’s all up to me on the day anyway, so sad but determined, I managed to navigate the French taxi strike on arrival (no airport transfer – bike box on a public bus not fun),  build my bike and deal with TWO flat tyres just before racking time.  I met some amazing athletes out there who were super kind and everyone seemed pretty willing to offer advice and help out if required.On Sunday 28th June I woke up at 3.45am and started preparing for what was going to be one of the biggest tests of my mental and physical endurance to date….. I was excited and ready but also more than a little terrified!   I got down to the start early and pumped up my tyres – due to the heat, there were tubes blowing up left right and centre.  I walked down to the beach and stared out at the buoys…….I strained my eyes to try and see the 1km marker straight out from the start and then went for a quick warm up dip to try and calm the nerves.

Laps 2 and 3 of the run were tough, it was hot, I was vomiting (and had 3 loo stops) and bits start to hurt a little at this point, but then all of a sudden I realise I’m on lap 4 and only 10kms from achieving my goal….. I’m not sure how it happens but the moment I saw that finishing shute, I swear I could have been floating…… it was the most incredible feeling to run down that carpet and hear the words ‘….. YOU ARE AN IRONMAN…..’  12hrs 18mins and a very, very big smile!

The swim was quite nice with the majority of it downstream, although it took some of the challenge away!

By the turning buoy I had caught up with lots of pink hats from the wave before and they all seemed to come to a stop with the change in direction of the current. It was a bit like dodgems!

After the longest transition ever (my Garmin clocked .76km) it was onto the bike. Really enjoyed the part through the park. Didn’t so much enjoy the rain and my tyres not gripping at the roundabout. Managed to avoid coming off but had to go round the roundabout to make the turn.

Then the run, I’m not too fond of that part, or the hill! I ended up 2nd in my AG, holding 1st position the whole way until the last lap of the run! I blame the hill!!

…Well done Lara. 🙂

On Saturday I raced ETONMAN 70.3 as a training day for IM Bolton. I had completed 100k surrey hill cycle and an 18k run 2 days before so wasn’t what you would call race rested.

I planned that if I buckled at least I was only 1.5k away from transition at any point – one benefit of doing many laps!

The swim went smoothly. I got in to the groove (and space) quite quickly and cruised the distance without trying to race it coming out of the water and T1 2^nd in age group and 11^th overall.

I started carefully on the bike, not sure how my legs would hold out after Surrey Hills on the Wednesday, and built in to a consistent near 34kph average for the 10 lap 90K. I entered transition 2^nd in age group and 16^th overall but took my time to put calf guards on and hydrate as I had run out of fluid on lap 9 of the bike. I exited T2 21^st overall and 3^rd in age group.

The run started well at a steady 5.50/k as my hopeful best was a 2 hour finish. At 15k my sever lack of run training manifested. My first run over 6k this year was at Belvoir Castle Olympic on the 16^th May so had increased distances without having time to consolidate. At 15k I fell to pieces and had to stop and stretch several times. By the last 2.5k I was hobbling along at 7.00/k – just.

I finished the run in 2.22 which was such a disappointment.

I finished the race in 5.46 and 10^th in age group

 ….Great work Simon.