The Endurance Blog

6 Watts per KG

2011-04-15T04:38:00.001-07:00

One of my short term targets for this year is to reach 6 watts per KG on a standard bike test protocol. When testing athletes we find that 5 w/kg is a good starting measurement if you wish to race well, 5.5 put you well up there and 6 would put you at the front. The measurement is simple, you complete a maximal bike test which increases every minute until failure and then take the wattage from the last complete minute and divide by body weight.

This morning was the first test, I took a while to warm up and have been feeling a bit tired this week from perhaps doing a little too much.. nevertheless I did a good warm up then started at 170 watts and Paul continued to increase the power by 20 watts every minute, my target was 370. I reached the end of 370 and was working pretty hard but still in control.. at that point I backed off and stopped, as it wasn't my intention to go to max.

370/67 = 5.52, the next minute at 390 which would give a score of 5.82 w/kg would have been manageable but probably not another minute at 410. For the first test of the year, with tired legs from a hard week.. I'm happy. It told me that 6 w/kg is definitely on the cards.. just need a few more weeks.

Here endeth the endurance blog..

It's nearly here..

2011-03-18T10:34:00.000-07:00

Training going well, the ankle is healing after a full year of problems and now back to running full speed off road but yet to transfer onto hard surface.. nevertheless, I'm running. Swimming is going well, consistently 3X3K every week and the cycling is going great guns. First test today was the Fat Lamb Slam hilly TT course, 15 miles of hard hills and the first proper ride of the year. 41:27 is a new personal best and faster than anything last summer.. how do you like those apples.. the mojo is back for 2011. Basecamp this weekend and some serious biking and running ahead, weather is great.. everything is great..

Here endeth the enedurance blog..

Project sub 9..

2011-03-02T08:21:00.000-08:00

This week I wondered how many people had completed an Ironman in less that 9 hours when aged V40 or above.. in 2012 I'm 40 on November 6th which categorises me as V40 for the year and sub 9 is now my goal.

I've done 9:20 so it sounds feasible but I think it may be somewhat harder that I anticipate and will likely end in disaster. Nevertheless, I will keep you informed along the 18 month journey and if you know how many UK athletes have managed this.. I'd be keen to hear from you.

Here endeth the endurance blog..

Been a while..

2011-02-21T08:24:00.001-08:00

It's been a while since the last post, things a bit busy at work with all of our exciting projects taking shape for 2011.. must try harder. One of the most inspirational is working with a group of injured servicemen who are competing in Ironman UK this year.. take a closer look: http://www.truespirit.org.uk/

Other than that things have been driving forwards as usual at endurance central here in sunny St Helens. We have a new member to the team, Joss is a springer / collie cross and will be seen at the majority of events and open water swim sessions from now onwards.. She will be a vital part of the team's fell run training and is due to soon start her lessons in how to run alongside a mountain bike and stay clear of the wheels!

Here endeth the endurance blog..

Merry Christmas..

2010-11-26T11:33:00.000-08:00

The Endurance Coach Team would like to wish everyone a Merry Christmas and we made a short film starring the coaching team Marc, Paul, Matt, Nick and Rich..

GO HERE TO VIEW THE TEAM'S CHRISTMAS VIDEO

Here endeth the endurance blog..

Another fine mess..

2010-10-13T02:52:00.000-07:00

How quicky do the years pass?? Is it just me or does everyone else feel as though the season has flown by.. perhaps I didn't do enough, I think I'm just peaking now..

I think I actually prefer winter to summer, although I may not have the same view in a few months time. On the plus, there's christmas and new year and the obvious festivities. Aside from that there's cross country, mountain biking, cyclo cross, Sunday rides, autumn colours and then cold, clear days coupled with a bit of snow!

It only seems 5 minutes ago I was writing this same blog for 2009 and looking ahead to 2010..

So just to get this in now before it arrives.. happy christmas and happy new year, I know it's early but if Jan-Oct are anything to go by, the festivities will have passed by the time you're read this. Is it really Base Camp time again?

Next year will be the year.. 38 isn't too old, that Brownlee lad's gonna meet his match.. where are my trunks?

Here endeth theenduranceblog..

Inter Regional Championships

2010-09-22T04:20:00.000-07:00

Great weekend with the North West IRC youngsters and Parc Bryn Bach 18-19th September. Their performances were outstanding and it was amazing to witness my first IRC race and the standards at which the youngsters performed!! Triathlon is on the up for youngsters in the North West and it's great to be a part of it as academy coach. Clubs are popping up around the region and the events are filling fast. There's been a real increase in participation and my hope is that we can turn that into performance and success..

I've had one full year as reginal academy coach and it's been a great learning experience for me, October 31st 2010 is the first session back working towards the 2011 season.. I can't wait!

Here endeth theenduranceblog..

Helvellyn.. again!

2010-09-08T09:12:00.000-07:00

What a day.. a tough swim in choppy water resulted in my slowest ever swim time and then unable to get moving on the bike. By half way round the cycle course I'd settled for 'one of those days'.. I dragged my sorry backside up the struggle and was momentarily lifted by the shouts and cheers of friends who were sat on the banking. A few smiles then I descended a bit too quickly down the pass but made some great time..

Onto the run, starting well outside the top 10 I trudged up the first climb and just didn't have the heart to even attempt a run.. I started to enjoy the day, met more friends and chatted to those I passed.. slowly.. ever so slowly.. I started edging my way through the field..

I spotted Nick Riding of Warrington tri up the path ans shouted to him that it was purely a matter of time.. he responded with equal verbal abuse..

By the summit I was in 5th.. suddenly it wasn't fun anymore as 4th and 3rd were only a few minutes down the track! With 2 miles to go I could see 4th ahead but Steve Worthington in 3rd was clear and safe.. a last minute push to the line secured 4th and I was really happy..

A quick check of the results and the awesome Julian Hatcher had destroyed the field to win in a time which was out of this world.. ah well.. maybe if I train harder?? For now, I'll settle for a week off, beer and a chippy tea.

Here endeth the endurance blog..

Insain Bolt..

2010-08-23T07:00:00.000-07:00

So here we are again, 2 more weekly open water swims, a couple more races and then pretty much the season is over. Another year older and another step towards the next age category.. Helvellyn triathlon is the final race for the year and after 5 months of dealing with a running injury I'm hoping that taking enough anti-inflammatory drugs to floor a small horse will keep the aches at bay..

Autumn will soon be here and I am looking forwards to some mountainbiking and fell running as the bracken turns brown, what a great time of year. Yet again, next year will be the year when things come together.. next year will be the year I beat Brownlee and cruise to ITU glory.. I do think that perhaps my swimming needs a little attention bfore that happens.

My most recent new training technique is swimming in the river Lune just West of the Dales, I had a crazy idea that the river could work as an endless pool.. to some extent the idea worked until I got hit on the head by a floating branch. The session involved swimming 100 upstream like a demented salmon and this took approx 5 minutes (pretty good by all accounts), before turning round, putting my feet out to deflect rocks and flying back down to the start position just above a small set of rapids.. you can see the fatal error in this plan.. health and safety would not think that i'm too clever..

The Endurance Coach does not advice this activity in any way and ANSI standard hard shell helmets shoud be compulsory at all times..

Here endeth the endurance blog..

You climb all day and finish at the bottom..

2010-07-17T08:08:00.000-07:00

Today I rode the course for the Yorkshire Dales Triathlon, a race with a long history originally organised by Harry Waugh from Dearne Valley Tri if my memory serves me right.. I think Harry (a famous character) went to live in Southern Scotland.. The event has been remapped slightly by Kudu Bikes to keep much of the old bike course but the run now climbs Shunner Fell rather than tackling Pen Y Ghent as in the old days..

The bike course is a killer with 4 big climbs including Buttertubs Pass and Garsdale Head to Dent.. the weather was mixed today and as I packed my pockest with nutrition, I remembered the last time I rode the course 12 years ago as a younger athlete with a single plan.. go hard from the start until I can't go any further..

My nutrition included a packet of jelly babies, 2 chorley cakes and a bottle of Kia Ora (I'll be your dog), a second bottle was handed up by my dad on the climb from Garsdale head.. I believe that is outside assistance and a 2 minute penalty now? So sue me..

The run headed down the road for a couple of miles before the long drag up Pen Y Ghent, followed by the bridle way descent and final tarmac of death back to Horton in Ribblesdale..

After the ride today, I quite fancy another go at the course, revisiting old territory.. Today was wet and quiet, I passed a few parked cars on the long climbs with the rain running down my cape sleeves and my glasses. I got a wiff of coffee through the partially opened windows and a glimpse of tartan travel blanket.. people peering through the glass with a 'what are you doing' look on their faces as I ploughed onwards..

perhaps if I competed this year the multiple gels and isotonic mixtures should give way to chorley cakes and Kia Ora for the purposes of remembrance.. maybe I could ride a bike which requires me to move my hands from the bars and reach for the down tube to change gear.. remember those?? Nearly sticking your fingers in the front wheel every time you wanted to change to the big ring?? How did we manage..

Here endeth theenduranceblog..

Like a duck to water..

2010-05-27T06:05:00.001-07:00

Last night we hosted the regional triathlon academy at our open water venue and had 22 youngsters join us on the night.. the usual mix of adult novices, intermediates and experts were also on hand but there's nothing like the sight of triathlon kids mixing it in open water to warm your heart!

There were 10 coaches assisting on the night, some on the lake side and others in the water to provide 'water safety cover'.. Helen Hyder of Man Tri looked after the T2 athletes and in true mother duck fashion lead her group around the turn buoys in perfect formation.

Matt Shillabeer, Mike Myers, Richard Mason and Mark Walsh had the task of taking the T3/Youth/Junior athletes, Matt (ABC) and Mike (Tri Team Wigan) on the side and Richard (COLT) and Mark (Kudu Bikes) in the water providing safety cover.. it is perhaps worth noting guys that to provide safety cover.. you need to keep up with them.. but a good effort nonetheless (Richard has just done 10:30 at Lanza to be fair!).

They also had the presence of Simon Mills, head of performance development for British Triathlon who came along from Loughborough to check out the academy progress..

All in all a great evening and great to see young talent swimming like dolphins and enjoying the freedom of open water swimming.. what a sport this is..

See you all at Chester, NW Olympic Distance Championships.. don't miss it!

Here endeth theenduranceblog..

That man.. he talk funny..

2010-05-12T01:39:00.001-07:00

Over the last 6 months I feel as though I have picked up a whole range of interesting terms relating to endurance training. I think it is important that as athletes, we understand these specific terms in order that we may better understand the environment in which we train and the athletes amongst who, we spend our time.

This is the endurance coach 'jargon buster' of triathlon training terms which I have recently accumulated from within the Wigan borough:

1. I'm as f****d as a robber's dog..

This phrase is for use during high intensity or prolonged exercise when the athlete suffers from an extreme level of fatigue... this phrase may also be replaced with the slightly stranger but less offensive:

2. I am absolutely badgered..

During a cycle training ride, if a fellow team mate pulls up alongside with a glint in eye and wishes to warn you of a pending attack on the next climb, he may well say:

3. Are we 'avin a do' ?

The phrase 'avin a do' is generally followed by a marked increase in both pace and heart rate.

If a fellow team mate does indeed 'ave a do' he may select a gear which requires him to generate more force but which also enables him to ride at a faster speed as a direct consequence. Your team mate may suggest that you select a similar gear ratio and will often say:

4. Stick it in'th big chonker..!!

Such training rides inevitably result in high levels of fatigue due to riders 'avin a do in'th big chonker' and in the last few miles they are generally 'badgered'. Following an hour in the coffee shop a team mate may stand up only to realise that they can barely move their legs. This acute inflammatory response goverened by the immune system is often described as:

5. I'm as stiff as a wizard's d**k!!

I am still learning and make a note of new terminology on a weekly basis.. I will endevour to keep you informed as the language develops.

Here endeth theenduranceblog..

Summer sun makes me feel fine..

2010-04-26T12:35:00.000-07:00

The sun is shining and it appears that the heavy snow of winter is now a distant memory.. I'm riding my bike outdoors in the evening rather than an hour on the turbo in the kitchen and I'm running in shorts rather than multiple layers of leg protection. The season is almost here, it has crept up in stealth mode leaving me in a bit of a panic over the lack of training I've achieved in the last few months and also the running injury which has stopped me getting out on foot for nearly 6 weeks!! Fell walking has replaced fell running and I feel like a caged animal :(

Work has been busier than ever but I'm determined that it will not impede my training for this year's events which currently stands at:

1.Keswick triathlon
2.Chester olympic triathlon
3.A day in the lakes middle distance
4.National aquathlon Salford
5.Helvellyn triathlon

I am looking to add more, but this is as far as I've got.. the likelehood is.. as always, the others will also remain in the NW region.. that is, after all, where the best events are held. If nothing else it is comforting to be beaten by the same people yet again..

This week I worked on my bike handling skills, attempting to turn a tandem within a confined area with assistance from coach Paul. It's a bit like having a motorcycle passenger, if they don't lean you end up in the road side vegitation. I've discovered that riding a tandem is the cycling version of a pantomime horse and the person on the back receives the most stick. At a set of lights a car driver feels compelled to tell me: "he's not pedalling mate!!" At this point I feel compelled to correct him.. "I think you'll find that the pedals are linked by a section of chain making it impossible for one person to pedal and the other to freewheel".. "He's not trying mate!! would therefore be a more accurate representation of the situation"... The guy didn't take it well at all.. some people have no sense of humour.

Here endeth theenduranceblog..

Cakeman goes global..

2010-03-23T09:14:00.000-07:00

Following my last blog (please see blog post below) there has been an incredible international response regarding the cakeman..

Follow the link to see the latest developments: http://en.tackfilm.se/?id=1269338764140RA95

Here endeth theenduranceblog..

It's what legends are made of..

2010-02-17T06:31:00.001-08:00

Even at the age of 37.. my dad still comes and watches me do triathlon events. He's been following me since my first event in Pendle, 1990.. I was 17 years of age but nothing much has changed.

Support generally consists of him standing in the spot with best viewpoint and screaming "Goworrrnnnn Cock" as loud as he can everytime he sees me.. whilst this is widely accepted as a term of endearment oop North, it has turned a few heads at races down South and almost resulted in his removal from such events on a few occasions..

He watched me as a youngster chasing the adults and as my years have advanced somewhat, the tables have been turned, the situations are different but the support is generally the same..

He is always at epic events and has now somewhat developed his only celebrity status, by turning up in the famous red micra, with a boot full of cake for weary competitors. He's always ready to greet the finishers with tea, refreshments and a smile..

He is my dad..
The Cakeman..

Like the Lilt man in many ways, but slightly less tropical..

Here endeth theenduranceblog..

It comes out of nowhere..

2010-02-02T09:38:00.000-08:00

Well it does.. I am a self confessed follower of the rat race and you think that you are doing all the right things, your priorities are in the right place and your direction is of most benefit to everyone around you. Just when you least expect it something comes out of nowhere and makes you realise that you were wrong.. Occasionally you can travel so far down a tunnel that you can't actually see any other perspective but you just keep going until you reach the other side, step back and realise this wasn't actually the planned destination.. and I'm not really that happy to be here.. Sometimes it's just easier to carry on anyhow as it's what you know and in some ways a lot less hassle..

If you're lucky something left hooks you across the jaw and realigns your thought patterns, reminding you of the grand plan, if not, you may just carry on with normal service..

You only get limited chances, so take 5 minutes and make sure you're digging in the right direction. The funny thing about the rat race is that whether you win or lose, you're still a rat..

Here endeth theenduranceblog..

The last race of 2009

2009-12-27T09:45:00.000-08:00

The Whinberry Naze Dash held on December 26th in Rossendale was the last race of 2009 and 140 people turned up to run in the snow.. the 4 mile fell race was pretty much 2 miles up and 2 miles down and a large amount of people did the event in fancy dress.. I hadn't realised that was the preferred code and felt like scrooge in normal attire..

Straight up a steep ice covered tarmac lane for the first half mile and the juniors all took off like hares, only to go backwards from that point onwards! I was climbing well and in third place at the summit, I didn't let the fact that a green elf was leading dampen my spirits..

Round the trig point and Santa (the real one) handed me a tube of smarties, as I started the descent I lost a place and dropped to 4th as I fumbled with my zip pocket, trying to get the smarties into a safe place. Running back down I was trying as hard as I could not to give up any more places and as I reached terminal velocity the 118 man came past clinging onto his wig..

This did not dint my confidence as the 118 man is very fast downhill so I continued to let loose through the snow with no thought for personal safety.. suddenly.. I slipped and 'BANG' i'm down.. the pressure of impact blew the lid off my smarties and they exploded into the snow..

Get up.. get up!!! (voice in my head).. I'm on my feet and just about to start running when the Green Cross Code Man roars past.. for some reason I feel as though I have to look both ways before starting off again.. this loses another place!!

Onto the road and the icy descent to the finish.. I come home in 9th.. having lost 6 places on the way down, but I'm happy with the run and a fantastic way to see out the year. As I watch the fancy dress runners complete, one young chap finishes wearing only a leather thong and fell shoes.. he turns his back to me and exhausted, bends over to put his hands on his knees.. that totally ruined my day and potentially scarred me for life..

Here endeth theenduranceblog

Sometimes it feels like I'm flying..

2009-12-15T09:29:00.000-08:00

Some days it really does feel as though I'm flying.. hills are no challenge, I'm breathing comfortably and covering the ground at a gallop. When you have spring in your stride and things feel effortless it the greatest feeling ever.. those days when everything seems to come together, the planets are in alignment and your bio-rhythms collide to make things perfect. Unfortunately those days are few and far between and generally the next day feels totally different.. I can't understand it, I wish I could bottle it and I certainly can't guarantee or even predict it!!

Make sure when you get it.. you enjoy it.. don't dismiss it.. appreciate it, could you never know when you'll next get it and you may spend the next month or two trying to find it again. On Saturday.. I had it, by Tuesday it had gone.. but it'll be back, I'm just not sure when.. for now I'll just keep going out and doing my thing, enjoying the scenery, taking silly photos and waiting for the next day when I feel like i'm flying..

Here endeth theenduranceblog..

Wanna buy a letter 'S'?

2009-11-09T12:49:00.000-08:00

Sesame Street is currently celebrating it's 40th birthday. We all remember the various characters that were part of our childhood but did you know that Sesame Street was developed by some of the greatest educational psychologists of that time? It was an experiment which studies how children learn and incredible time and resources were applied to making each series.

Children were studied and eye patterns were mapped.. were they watching the word which was appearing letter by letter or were they too busy watching 'oscar the grouch'?

It was this intricate detail which made the programme so popular and captivated children around the world. You may think that sesame street has nothing at all to do with triathlon training.. you'd be right, but I haven't been thinking about much recently..

Here endeth theenduranceblog..

It's a dogs life..

2009-10-30T14:59:00.000-07:00

I'm really enjoying being lazy in Autumn.. don't get me wrong.. I'm training but I'm doing what I want to do rather than what I 'have' to do on the other 9 months of the year.. Fantastic running in the Dales and Lakes at this time of year, colours are incredible and just being out there is great.. but inevitably.. I've already started thinking about next year..

The topic of Ironman came up again, I had swore that I wouldn't but I'm tempted. I checked the websites and made sure that my credit card was well hidden beforehand.. the usual argument started in my head.. "it's nearly full.. you'd better enter.." "But I don't want to do it, why would I enter..?" Because it's nearly full stupid..! Get your card.."

I managed to restrain myself.. but Bolton is no yet open and that's home roads..

I did toy with the thought of doing another marathon but I don't know if I can take the mileage! I've only done one which followed yet another 'spur of the credit card moment' booking a trip to chicago a few years ago.. as that was my only real marathon then the 2 hours 36 minutes clocking stands as my pb.. perhaps time to knock that down a bit but I'd need to pick a nice trip..

A friend of mine did 5 marathons this year for charity, he ran Barcelona, London, San Fransisco, Berlin and this weekend runs NY to finish the adventure.. what a great year which has seen his pb tumble from 4:50 ish to 3:40 ish.. now that's improvement, take a look: http://www.fivemarathons.com/

For now myself and Sadie the 105 year old wonder dog are happy with another coffee.. the radiator is on and it's raining outsite.. let's crack open the hob nobs and go wild..

Here endeth theenduranceblog..

Cream Crackered..

2009-10-25T14:23:00.000-07:00

Great weekend in Yorkshire Dales, Saturday was a long run over Whernside and Ingleborough and Sunday a horrendous ride for 4 hours in rain and wind.. on my return I had to sit in the base of the shower for 20 minutes as I really couldn't face standing.. The weather was a bit rough to say the least but when the rain did cease the autumn colours made it all worth while and my thoughts turned inevitably to Basecamps..

In recent years we have encountered a few 'adventures' during Basecamp weekends, mainly involving big hills, snow drifts (and snowball fights), tough routes, long days and all generally followed by large amounts of food.. Things which particularly stick in my mind are Brian Mullan (Man Tri) setting the all comers record for 3 jacobs crackers which still stands today at 1 minute and 13 seconds.. I have to say, the video footage is hilarious.. pure concentration..

Perhaps the best thing about Basecamp is the cameraderie and the social phenomenon which occurs when a group of triathletes descend on Ambleside with 3 specific goals: 1) to train hard 2) to experience great countryside 3) to eat, drink and be merry.. I think that those 3 things combine to make the best weekend you could possibly ever experience.. at least in my mind they do.. but i'm biased

See you at Basecamp

Here endeth theenduranceblog..

Winter is approaching..

2009-10-06T08:12:00.000-07:00

Is it me or has it suddenly got bloody cold! I'd like to think that my body fat is slightly lowered leading to less insulation but I feel that's unlikely and perhaps the temperature has dropped a few notches.. doesn't help when the boiler breaks down! So.. training for winter.. what to do.. well I'm just back into running and cycling after my argument with a bridleway and already looking forwards to a few winter rides in'th lakes and dales not to mention the lancashire countryside.

Digging into the back bedroom boxes, trying to find mudguards, overshoes.. (found one so far, other must be down back of the shelving), lights.. batteries not great in back one.. not surprising, it's accidentally been flashing since March.. goretex socks which seem to have stretched beyond belief since waching them on hot temperature now don't fit unless I've been on a plane for 43 days.. I'll hang 'em on the fire place at christmas, I could fit 4 tangerines and a bag of wallnuts in them easily..

I found my essential mittens.. gloves are useless, the cold air gets between your fingers but mittens are great. Only problem is I can't pull my brakes.. but my hands are warm when I ride into walls and other obstructions put in my way..

The trusty fixed wheel which it's various creaks and squeeks which somehow appear harmonised has been removed from the shed and once again Sundays will revolve around cafes, coffee and whatever cake is on offer.. see you out there!

Here endeth theenduranceblog

I love fig rolls..

2009-09-26T13:56:00.001-07:00

I do.. and I'm not too proud to admit it. Although, I have noticed that the actual taste of fig rolls varies depending upon what I have been doing beforehand. For example, If i'm sitting and watching television before eating one they never seem to taste as nice as they do following a long mountain run or bike. I've just got back, just eaten half a packet.. and they have prompted me to write this blog.

The answer to this quandry is pretty simple, when you do something which is difficult and causes suffering, pain or exposure to cold, wet and miserable weather, it heightens the experience of things as simple as a cup of tea, a warm fire, an embrace and of course.. a fig roll. Exercise reminds us of how it feels to be 'outside' our comfort zone and for that reason we appreciate our comfort zone considerably more (usually when we return to a warm house and close the door behind us).

Appreciating your comfort zone is very important, once you stop appreciating your comfort zone, you stop appreciating all those simple joys (such as fig rolls), many of which we are lucky to have and to some extent we take for granted every day.

I love fig rolls..

Here endeth theenduranceblog..

Someone pick me up please..

2009-09-17T13:03:00.001-07:00

So only 3 weeks after the dreaded crash I've just been out for a 15 minute jog.. oh my lord the back and ribs were not happy.. but how good it felt to be out. It wasn't a training session as such but it was cold, clear and dark and the air smelt pretty fresh and it's times like these which make it clear just why we exercise.. how good it felt. I consider myself pretty lucky to be back so quick and I'm looking forwards to getting back on't hills.

The shoulder may be another matter and it could be several months before I can swim again (not sure I actually ever could swim). If I'm being honest.. keep this to yourself but I don't like swimming anyway.. staring at tiles and chlorinating myself never appealed so given the option, swimming would be the one out of the 3 which I would choose to break from.

Looking forwards to the winter months and some long social rides, long fell runs, cross country and cafe stops.. cold clear days, there really is nothing quite like it.. see you out there!

Here endeth theenduranceblog..

It's a fine balance

2009-09-04T08:11:00.000-07:00

It's a fine balance indeed, sometimes you feel as though you are running like a whippet and riding like wiggins and the next thing you know it's all taken away..

I'm riding down a relatively tame bridleway in West Yorkshire being 'careful' as Helvellyn triathlon is only 7 days away and by my own standards.. I'm on form. My swimming, cycling and running are stronger than the year previous and to add a little extra zip I've lost 3kg from my already light frame to help deal with the hills.. things couldn't be better.

Then.. I hit something.. I'm up in the air, I fly heels over head (if i'm being precise) and find myself unable to move or see on the floor.. 45 minutes later I'm on gas and air as I'm lifted into the helicopter to be airlifted to the local hospital.. this wasn't part of the taper plan

Shoulder has dislocated but fortunately my suspected broken pelvis is in fact muscle damage and a rather irate sacro illiac joint.. My initial reaction is devastation as my 'Helvellyn triathlon world' collapses in.. but this is soon followed by.. get a bloody grip.. it's a race and you can still walk.. lets put things in prespective.. at least I can marshal!

So a painful lesson to end the year but realistically it has been a very good year for me and my disappointment at not being able to compete this weekend should not over shadow this.. roll on 2010!

Here endeth theenduranceblog..

45.. gusting to 55 mph

2009-08-17T09:51:00.000-07:00

That was the forecast but it never seems that bad in the car park.. looking up into the mountains we actually couldn't see anywhere close to the Helvellyn Summit.. it was clear from the start that there would be poor visibility (pardon the pun).

As we got to Swirrel Edge we were still sheltered from the strong Westerly winds and it wasn't until we went onto the top that we were blasted with the full force. We headed North to lower man.. "keep the drop on your right or you'll miss the path"..

we'd ran 300m and I shouted against the noise of the wind.. "You've missed it already!!" we corrected our course but visibility was 20 yards at best, the rocky drop off lower man is always reassuring then the horrible drag up Whiteside.. wind now so strong that I'm leaning at almost 45 degrees.

Off lower man and start the zig zag descent, we are now on the East of the ridge and suddenly silence and respite.. it's a different day.. the temperature starts to rise again and we run steadily out past the youth hostel down the long alpine like valley chatting as we go..

We'll all be back again in 3 weeks time to battle it out on the mountain, dragging our aching and burning limbs over the rocky ground and no doubt taking a few tired tumbles on the loose descents.. I think we're ready..

Here endeth theenduranceblog..

Sit thee doon and put it in'th big chonker...

2009-07-28T06:31:00.000-07:00

Did a 25 mile TT at the weekend in Cumbria, good ride I thought until I saw the winners time of 50:49 and that I didn't even make the top 20 with my 58:20.. More to my amazement was the size of the chainring on the bike owned by the chap next to us in the car park. Basically if he cornered too far right his chain would hit the ground, must have been 65-70 teeth!! Interesting that a similar chain ring was chosen by last year's British Best All Rounder competition, Lance's high cadence obviously not the only option for success.

Pure moment of comedy a few weeks back when riding up a steep hill somewhere near Blackburn with a friend, as we passed some old bloke in a flat cap, smoking a cigarette he looked in disgust at the small chain ring I had chosen and shouted..

"Sit thee doon and put it in'th big chonker.."

We laughed so hard we nearly fell off our bikes..

Here endeth theenduranceblog.

Living the dream...

2009-07-17T09:34:00.000-07:00

Perhaps one of the great things about triathlon is that you get the opportunity to compete for your country no matter what your age.. Last weekend coach Paul competed in the European Tri Champs as an age group athlete.. here is his story..

Last weekend I got chance to live the dream as a pro triathlete. I tried once before to qualify but didn’t make it finally I qualified to race in Holten, Holland at the European champs and wow! What an experience.

At first I was a bit down about my finishing time, I was hoping to go a bit faster. But when I look at it and think top 20 in my age group in Europe and sixth Brit home in my age group that’s not bad for a first attempt.

I struggled in the swim without the wetsuit having legs like lead, but it made you feel like you were actually racing elite and the dive in half way through was mega and best of all my swim cap and goggles stayed in place. Quick transition without the wetsuit and on to the bike, great bike course, closed roads and although narrow at some places I didn’t get stuck behind anyone but I was nearly taken out at one point by a crazy German dude racing past at 100 mph. Oh and I did do a bit of grass tracking when I took my eye of what I was doing for a second, good job there were no kerbs.

Into T2 and off on the run where I again struggled with the temperature, for some reason the heat seems to really effect me on the run and although tried as hard as I could I just seemed to lose all strength in my legs. The run course itself was great bringing you back into the town on every loop through crowds of partying locals and loads of GB athletes who had all stopped after their earlier races to cheer on the remaining athletes, plus my brother and sister in law who had flown over from the UK for the day to watch the race, a big thanks to them for their support. Water stations where plentiful with even some extra ones where the local families had set up their own station and hose pipes for cooling us down

All in all racing doesn’t get much better living the dream being a pro athlete for the weekend, great race, outstanding organisation superb hotel and country and finally not forgetting two trusty team mates to show me the ropes. Cheers Guys!

Bring on the next GB race I’m hooked now..

*I have to say Paul.. the photo does remind me of 'chips' aka California Highway Patrol (showing my age), but I can't help feeling that if you'd eated less of them you would have finished even higher up the field.. Well done pal! (ml)

Here endeth theenduranceblog..

Everybody.. needs somebody

2009-07-11T03:54:00.000-07:00

Due to work commitments and coaching duties I rarely get to train with the club any more and spend most of my time training alone. Swimming has never been a personal strength and I have to admit that staring at the tiles can often lead to me leaving the water after 2000m have been completed.. I just can't take anymore. Needless to say, swimming has suffered somewhat but this week I joined the guys at COLT (City of Lancaster Tri) for a couple of sessions and as I hadn't swam with a group for some time it made me realise just how much easier it is as 3000m cruised by without any thought.

There has to be some sort of social element to training, if not, the end result will surely be burnout and failure to complete the schedule.. as I'm working up that way frequently and they were such a welcoming bunch, I'll definitely be swimming there again!

If you swim alone.. why not make an effort to find a local tri club session and do this once per week.. without any doubt you will feel the benefits!

Here endeth theenduranceblog..

Never happy..

2009-06-22T01:13:00.000-07:00

So I did the Chester triathlon Sunday and finished 3rd overall behind Roger Wilkins and Martin Cain. Both are flying at the moment and as they are both cracking guys I don't think I could have been happier having never finished that high up in the event. However.. as soon as I saw the results I wasn't happy.. the swim could have been a minute quicker, I think I can go 2 minutes faster on the bike when on form and the run could be 1-2 minutes quicker.. and there lies the problem.. I'm never happy.

It should work along the following lines.. I dedicate hours of my life to training and sacrifice a great deal of pain and sweat, I finish a race in the highest position I've ever managed and this is followed by unrivalled satisfaction which makes all the effort worth while.. not so.

I've coached several people to Ironman pbs and their response when I speak to them after the event? I can go much quicker.. I think the bike was too slow.. etc. If you dedicate a large amount of time to training, at some point it is balanced by the satisfaction of performance.. otherwise how long can motivation last?

In the tri world where all your peers are doing the same as you, it's easy to lose touch with normality and realise that what we all do is something special and a sense of achievement and satisfaction should be the reward after every event. If you think that your Ironman time is nothing to brag about.. you're spending too much time with triathletes and not enough time with normal people!! When you hit a target, enjoy it.. rather than instantly brushing it aside and not even recognising it's existence!

Anyway.. I still think I can find 4 minutes next year.. but I'll just relax for a minute today and enjoy yesterday's result.

Thanks to the guys at Chester Tri for yet another exceptional NW Olympic championships, next stop Boundary Breeze - NW Sprint organised by Manchester Tri.. another great race!

Here endeth theenduranceblog..

Focus Daniel son..

2009-06-20T10:57:00.001-07:00

I remember someone telling me about oxford and cambridge competing in the boat race a few years back.. I have no idea who were the favourites but I remember that the underdogs set out to row as close to the favourites as possible and clash oars.. they did this within the first mile and repeatedly continued.. as a result the favourites lost focus and lost the race.

It's interesting that both teams clashed oars yet one lost the plot and the other went on to win.. the reason for this is that for one team is was their game plan, so their race went to plan and they remained focused on their own actions. For the losers (who were the favourites), they did not expect this at all and they spent most of the time focused on what the other team were doing..

This is a perfect example of open water swimming success.. if people bump into you and you switch your attention to them.. or the choppy water, or any one of the other swimmers.. you are not focusing on yoruself! Block everyone else out and focus internally.. pick 2 things which you need to do well.. keep your head down and keep your body long. Focus internally on those 2 things and ignore your surroundings..

Research has shown that elite athletes tend to focus internally rather than externally and we can all learn something from that!

Here endeth theenduranceblog..

Oop North..

2009-06-07T10:23:00.000-07:00

There are some bloody fantastic races up here in Lancashire, just got back from Rossendale Sprint race which is just like triathlon used to be.. £25 to enter, no frills and £1 for pie and peas at the finish.. I've competed in triathlon for 19 years and the changes are incredible, some for better and some for worse but on the whole who cares if more people are triing!

If you fancy a bit of Lancashire racing there are some great events which include Horwich, Brinscall and Rossendale, and more recently.. IMUK who I hear are giving out branded flat caps in the goodie bags.

The NW in general is a great place for racing and in addition to the Cumbrian monster races such as Helvellyn and Coniston Old Man, there are some great club races.. Chester Olympic organised by Chester Tri and Boundary Breeze organised by Manchester Tri are perhaps the best established and amazingly well organised and supported by club members. Everyone tends to know everyone and club members are friendly right across the board towards their local neighbourhood rivals, just how sport should be.

Pie and peas have just settled as I write this.. Chester in 2 weeks and then on to Boundary Breeze.. everything leads to Helvellyn! The summer lies ahead and is structured around these landmarks!

Here endeth theenduranceblog..

Kids.. god love em..

2009-05-31T14:06:00.000-07:00

Good couple of weeks for me, did the Keswick Mountain Festival Triathlon and managed to lead off the bike and hold on for the 5 mile fell run to secure the win. Nice way to start the year and a good confidence boost when I thought that I had been going pretty poor for the early season.. As with everyone else.. too much work, not enough time to train.. blah blah.

Recently been doing some work with kids in local primary schools. Organising a project which involves a childrens triathlon in July and linked with that we are visiting local primary schools over a 5 week period and delivering sessions to help them prepare. British Tri (Rob Bishop - NW Development Officer) have been great and British Cycling are providing the bikes which has been a bonus.

Last week we had transition relays which involved kids running to the end of the sports hall and putting on shoes and socks to deafening screams of team mates. The transitions were far from slick but nevertheless they thought it was the best thing ever and they are now hooked on triathlon! A race involving changing socks! That'll do for us!

So hopefully we can promote health in the schools through the medium of 'swim bike run' (or at least that's the plan).. perhaps the most amazing of all, year 5 were still wearing black plimsolls with elastic tops.. how old are they? I thought they would be long gone!! Now they were fast.. and ideal for quick transitions.. You thinking what i'm thinking..?

Here endeth theenduranceblog..

I bet Linford was good at open water swimming..

2009-05-15T01:04:00.000-07:00

Open water swim training is now well under way at Rock and Rive and whilst coaching this week I had some thoughts that i felt compelled to share..

I’d put money on the fact that at some point in your triathlon life you have walked through public changing rooms in the swimming pool, hoping that the pool is empty and you can get the space by the wall to swim uninterrupted up and down the pool.. lane ropes are great.. no idiots getting in your way.. and then you move from that environment to open water...

One of the key things to successful open water swimming is being comfortable in close proximity to others, remember the old Linford Christie technique of tunnel vision? Simply refers to focusing internally on yourself and not focusing on what’s going on around you.. In open water events most people think too much about what’s going on around them... who’s bumping into them.. who is too close.. and if you are thinking about them.. you aren’t thinking about yourself.. the head start lifting and you start to panic.

When you begin your open water swimming this year, change your mental focus and think about your stroke and your breathing (especially exhaling) and ignore others.. Tunnel Vision.. it’s the future.. and there is light at the end of it!

Here endeth theenduranceblog..

Early season racing

2009-04-25T14:52:00.000-07:00

First race of the year out of the way and a lot to learn.. question asked only today.. at the age of 44, is there any point me trying to get better? Am I really going to get any faster?

Myself, I'm still trying to get faster, still exploring new ways to save time, just how long this enthusiasm will last.. I'm not sure. But if you are losing focus, how can you continue to drive yourself fowards? Well, its a cliche but set some specific goals.. entering races are not sufficient. In addition to entering your race, set some specifics regarding to times you want to achieve, the next step is to work out how you will achieve those times. Analyse your swim/bike/run, everything from cornering to hill climbing, aerodynamics to pedal technique and work out where your weaknesses are and put together a personal development plan. Once you have done this.. commit to it and put the plan into action, take all necessary steps to complete the action plan.

Every race is an opportunity to do something new and an opportunity to review and learn from your mistakes and experiences. Don't just slip into the same routine each race and produce the same results.. a little thought goes a long long way.

There is no such thing as 'I can't improve'.. just depends whether you want to or not. Start today.. success guaranteed!

Here endeth theenduranceblog..

Another winter basecamp season closes...

2009-03-27T09:13:00.000-07:00

Special correspondent coach Paul wrote..

Final Basecamp of the winter period and this time there was no snow, well.. just a little at the top of the Farefield Horseshoe. This camp was a little different than all the rest being for both triathletes and cyclo sportive riders a new idea has begun and it could be big. Saturday was the first of the big rides and everyone set off together on a cool misty morning, temperatures soon began to rise though as we all climbed Kirkstone pass, out of the mist and into the sunshine and the groups began to split to all there different levels. First stop Keswick and a much needed refuel at a very nice café, it was then decision time do we complete the full ride and head over Honister and Newlands passes or take the direct route back to Basecamp.

All the cyclists and most of the triathletes headed off on the long route whilst I decided to head back to Basecamp with the Endurance coach to prepare the evening swim session. Little was I to know that this decision was going to lead to a race up and then back down the struggle.. the legs where burning and the lungs bursting but sat at the top of Kirkstone drinking orange juice outside the pub in the sun, was one of the highlights of the year so far..

(It should be noted at this point that whilst coach Paul rode a carbon Giant road bike, endurance coach was in fact on a mountain bike! Just in case coach paul starts spreading rumours of how he kicked endurance coach's ar*e!! Not so on the race down.. smart boy! - Editor)

Day two and the groups go there different ways, cyclists off to ride Whinlatter followed by the mighty Hardknott and Wrynose passes and Triathletes off to run the ten mile Fairfield Horseshoe. A great run with spectacular views of Ambleside, Rydal water and Grasmere. Even a spectacular fall in front of everyone couldn’t spoil the day, although as I walked back up to meet the rebel group (you know who you are) the blood had started to dry and I wasn’t looking forward to taking the compression tights off.. The cyclists arrived back at Basecamp some eight hours later, tired hungry but all with a sense of achievement at completing all the Lakeland passes in one weekend. A great bunch of people, good weather, the stunning Lake District scenery and awesome training, it doesn’t get much better.

Here endeth theenduranceblog..

Give me a break..

2009-03-16T10:34:00.000-07:00

Spent the whole of last week in Lanzarote sunshine training hard with the training trips.net group and had a fantastic time. I was amazed how well my body held up to the training with an average of 5-7 hours every day.. one thing which it really emphasised was how much more you can do when you are not at work and this sparked 2 thoughts in my mind:

1. You can never compare yourself with pro athletes who only have to think about getting up and riding their bike or going to the pool, for the first time in 6 months I found myself with 30 minutes completely free for a stretch session.. Working people can never imitate pro training volumes and should never try!

2. Training is not the only thing which places stress on your body, by removing work and all other stresses I was able to deal with a lot more training and age group athletes need to take into consideration that family, work and personal pressures all mount up and have a huge impact on your energy levels. Exercise is one form of stress and there are many more.. excessive work and stress can lead to immune disorders which mirror those of overtraining syndrome..

You have 2 options.. either pack in work (which probably isn't possible) or give yourself a break and make sure you set realistic targets! Me.. i'd settle for another week in Lanza.

Here endeth the enduranceblog..

Blowing away the cobwebs..

2009-03-03T13:21:00.000-08:00

The first time trial of the year was the circuit of Pendle, only 30 minute drive from home and a great course with some tough hills. Ashurst Bike Club had a decent team considering we are all triathlon competitors and finishing second behind Lancs Road Club was a great start to the season. Time trialling is an odd sport.. it's the only cycling discipline which seems to be dwindling in what is undoubtedly a cycling boom.. the majority of riders are a little older, as are the customs of tea and cakes in the village hall to follow. There is of course something about the yesteryear.. lack of razzmatazz.. low cost events which appeals greatly and it baffles me why more people don't attend. I decided not to shave the legs.. a little early perhaps and also a little cold, the ride was ok, steady all the way just to try out the time trial bike and a good start to the year. I heard on the news that this is going to be a very cold spring and temperatures will struggle to rise, this is not good news when the first event is Keswick triathlon and Derwentwater only just rises above zero in July! No bother.. off to Lanza tomorrow for a week of sunshine and a battery recharge, return for the circuit of Ingleborough time trial on March 14th! Bring on the season! p.s. www.rttc.org.uk come over to the dark side..

Here endeth theenduranceblog..

Season is here..

2009-02-21T08:41:00.000-08:00

My god.. where did the winter go? I have a time trial next weekend round Pendle Hill and then it's the NW Duathlon Championships at Parbold nr Wigan.. 3 time up the hill! Today I booked the lake for our weekly openwater swim sessions near Wigan and hesitated when I spoke to the owners over the phone.. "6th May.. are you sure you want to swim openwater so early?".. err.. hang on... (calendar check).. yep.. let's start on the 6th May, that gives us 2 swims before the Keswick Tri in Derwent Water which is generally hovering just above freezing in July!! So it's booked and we start open water training in 10 weeks.. of course, it's not all cold, there is the trip to Lanza in a couple of weeks just to top up on the tan.. ah well.. better shave the legs then :)

Here endeth theenduranceblog..

Yet another basecamp..

2009-01-26T06:52:00.000-08:00

Yet aother basecamp and yet again it snowed.. snow seems to follow me wherever I go this winter and looking at my blog pictures you may well think that they were taken on the same day but honestly not, ask the dog. Weather was absolutely great for riding Saturday and then huge snow drifts on Sunday which triggered some kind of regression in maturity as all the adults sledged on their a**es most of the way down the hill.. I, of course, ran and consulted my HR monitor to check the zone.. From every camp there is always a lesson and this is it: If you are going to start a snowball fight you should first ensure that you are on higher ground and with a following wind.. it is far easier to launch a successful assault from this position.

Here endeth theenduranceblog..

Another year over and a new one just begun..

2009-01-11T07:02:00.000-08:00

Happy new year and I hope that you missed the dreaded lurgy over the festive period. So another year over, another year older and depending upon which side of 30 you are, you may be thinking that you are getting faster or getting slower as the years tick by! Some interesting thoughts regarding age and performance.. being a keen time trial cyclist, i have taken several beating by guys aged close to 60 and recall not too long ago Roger Iddles being the first man to break 20 minutes for 10 miles.. aged 61 (that's over 30mph average..). Take a look at the British Best All Rounder TT competition, dominated by vets.. now I know that TT events are generally ridden by older gentlemen (sorry chaps) but let's not take away credit for how fast they go. By comparison, as a keen runner, I have never been beaten by a 60 year old.. never close. So why in cycling and not running? Maybe as tendons lose elasticity we lose bounce which is more important for run than cycle performance and I have noticed that older runners are a little flatter of foot and less 'springy'. Vo2 max decreases with age and as both cycling and running are 'aerobic' sports you would think that age influences both at the same rate. I have also noticed that older cyclists push large gears, this has been shown to result in lower oxygen consumption and HR which may offset the drop in aerobic efficiency. I have no real answer and I am in fact rambling.. however, it does feel good to be beaten by a vet60, a kind of reassurance that things don't go downhill as rapidly as everyone would have you think.. ride on and ride long!

Here endeth theenduranceblog..

(picture taken on Altura MTB trail at Whinlatter Forest with coach Paul and roadman Steve Burnett, above the clouds during temperature inversion..)

Grand day out..

2008-12-13T13:02:00.000-08:00

Not exactly cycling weather but worth a run over Kentmere Horseshoe.. A quick brew at Wilfs Cafe in Stavely and then we sat and watched the Open5 adventure racers sliding off their bikes at regular intervals. Fell running in the snow is possibly the best activity that exists in the world and 3 hours later, myself, Coach Paul and former european age group duathlon champ Matt 'pork pie' Cullen found our way back to the cars. There can't be anything better than running just for the sake of it.. forget the HR monitor, the pace, chasing personal bests and enjoy the feeling of propelling yourself up a mountain, taking pride in the fact that you fitness can take you to places others can only dream of. Racing triathlon, running and cycling events can sometimes lead to an all work and no play perspective and this often results to low motivation. Get out there on you mountain bike over the winter, run through the mud, do some 'off road night running' with a head torch and when it gets a little warmer pair up and go wild swimming!! Enjoy the benefits your hard work has earned you.

Here endeth theenduranceblog..

Back to Basics..

2008-11-28T14:29:00.000-08:00

The first basecamp of the winter was yet aother classic, a great group of folk and yet another great weekend.. with snow! Saturday's bike ride South to Cartmel was a tough rolling course and i regretted riding fixed wheel.. especially when the king of the mountains competition started slipping away, even early attacks failed.. i was a marked man. The run on Sunday over Coniston was awesome despite the vicious winds which pinned us to the floor as we crossed Swirl How.. When Jess the Border Collie flew past with no 'paw to ground' contact, i started to think that things were getting a little spicey! Great to see everyone on the summit and everyone back in the cafe in one piece.. life doesn't get any getter, there's nowhere else i would have rather been!

Here endeth theenduranceblog..

"If it doesn't kill you it will only make you stronger.."

2008-11-03T09:25:00.001-08:00

Or so a close friend of mine used to tell me every time I complained as the road went upwards and I ran out of gears... Anyway, I'm talking about the OMM (that's the KIMM for the older audience) which was in the news recently.. 1300 mountain runners are missing! Well, not quite.. they were in their tents and they knew where they were.. they just couldn't contact the organisers (A friend told me this very weekend at the Dunnerdale fell race that they were trying to call the organisers to report that they were safe and the lines were blocked by the media calling the organisers.. I waited for the news report on Sunday.. 1300 mountain runners re-appear! but it didn't happen. So the debate began... police said that it should not have been allowed and competitors said that that's why they did it... It was worse that the Howgills!! and that was bloody awful!! No doubt many a proud story will be told in future years.. I was there at Borrowdale in 2008!! That's where I think it's quite sad that high risk taking activities are being reduced to a standstill by health and safety guidelines and ask again has it gone too far? As a race organiser the threat of being sued is increasingly present in your mind, the odd thing is, most of the competitors think it's ridiculous also so where is this going wrong!?

I have noticed from my coaching activities that the age at which athletes are able to handle large quantities of training seems to be on the rise. People are reaching their thirties before they can are physically and mentally strong enough to train hard (n.b. does not include all people - huge generalisation on my behalf!) and I have a theory as to why this is occurring:

1. People only have responsibility later in life, they study longer, travel a bit and buy houses / settle into full time work at an older age.. this means that they don't have to grow up as fast. Not wanting to sound like a moaning Northerner.. but my dad left school at 14 and worked as a blacksmith from that age.. that's just how it was.

Why is it that during ultra-distance running events it's always the 65 year old who wanders up the the checkpoint after 75 miles of running looking like he is out for a stroll.. "Aye.. just give us a cheese sarnie and I'll be fine.. I had a pork pie at 20 miles". The younger athletes who should be able to handle the 'physical challenge' much better are wilting.. perhaps the key term in understanding this phenomenon is 'physical challenge'.. how much is mental and how much is physical and how much are they both linked? I'd suggest more than we think.

2. Risk has been taken out of just about everything, people don't make their own judgement and don't face dangerous challenges and therefore lose the associated experiences. What exactly is a hard training session? Generally the answer is dictated by your experiences.. If you have ran in the worst possible conditions for 2days without stopping, you are probably not phased by a marathon. Your experiences and the challenges you deal with make you the person you are and dictate how you handle the things thrown at you.. If you can say every time "we've been in worse situations than this" you are quids in..

3. I strongly believe that points number 1 and number 2 strongly dictates the kicking all Europeans seem to get from African distance runners, physiological differences aside..

Training can be a chore which requires commitment, dedication and drive, especially when the weather is as bad as those experience make you who you are.. remember:

"If it doesn't stretch outside the recognised boundaries of health and safety legislation.. you can be pretty sure that it's not going to kill you"

Here endeth theenduranceblog and the ramblings of an ageing man...

It's all in the mind..

2008-10-25T13:13:00.000-07:00

Great run today with a friend round Kentmere Horseshoe with the dogs leading the way, this particular friend is called Andy Mouncey and he has done a great deal of ultra challenges such as marathon de sables and the incredible arch to arc event. Andy is an expert in motivation and mind state for ultra distance competitors and our discussion turned to 'fatigue' and what causes it. There has been much debate in recent years relating to the control of fatigue and whether it is dictated by 'peripheral factors' such as muscle fuel running low and high lactate levels or whether the brain controls all fatigue via the nervous system and simply switches off the muscles! Our 'buzz' word during the run was 'perception'.. how you expect something to be and how that compares to actual reality.

Let me give you an example.. athlete 'A' starts a marathon and expects to run the whole way and not have to walk, athlete 'B' start the same marathon and believes that he will probably have to walk in the last 6 miles at some point. Both athletes are the same level of fitness and both athletes indeed do need to walk at the 22 mile point. As a result, athlete 'A' completely loses the plot and loses 45 minutes, athlete 'B' (who is physically in the same state) remains composed and loses 10 minutes overall.

Both were the same with regards to peripheral fatigue (their legs were in the sane condition), it's just that one didn't expect to walk.. his perception of how the event would unfold just didn't match up to reality. What can you learn from this..? 'Coping strategies' are important tools, it may never happen but what if it does, how will you deal with it and what will be the outcome?

There are lots of situations which may require a coping strategy... You feel awful for the first 15 minutes of a half marathon and you are already 60 seconds down on your expected target time!! In a triathlon you exit the water 3 minutes slower and 75 places further down the field that expected and this is your most important race!! In a cycle time trial you are riding for a personal best and at half way you are a full 2 minutes behind your expected schedule!! Your state of mind at this point will directly influence how your legs feel.. How would you respond?

Here endeth theenduranceblog..

Sportspeople mean business..

2008-10-02T08:30:00.000-07:00

I had an interesting talk to some 'business people' this week (not trying to make business people sound like a different breed) and the methods of doing 'good business'. During our conversations it became very apparent that business and coaching are pretty much the same thing.. It's well known that business and sport can mix, Clive Woodward being a great example, but only when you start to analyse the techniques used does it become apparent just how similar they are. The methods of identifying objectives, planning, acting and evaluating used in business are identical to those used in coaching manuals...
Coaching and 'management' are pretty much the same thing. A coach gathers information, identifies strengths and weaknesses, looks at the best way to go forwards and then formalises it as a plan, broken into smaller blocks. Constant monitoring and evaluation are essential and sometimes interventions are necessary to put things back on track. Perhaps the most important aspect is agreement of the workforce to accept the policies and strategies, if the workforce refuse to embrace the strategies and don't understand the relevance, they fail to be productive.. i.e. no personal best.

Aside from business waffle my main concern today is based upon a recent comment that i look more like my dog every day which is quite ridiculous..

Here endeth theenduranceblog..

Aloha Julie..

2008-09-13T05:20:00.000-07:00

18 ironman races and 12 years later, Julie Harrison finally qualifies for Hawaii ironman and she has booked the flights.. packed it.. booked it..

It's amazing to think about how triathlon (read ironman) has developed to it's curent state with event filling within 20 minutes of opening and thousands pursuing the quest for Kona.

To some extent the incredible achievement of compelting an ironman can become lost amongst your peers.. whether you can complete an ironman is no longer a debate, it's simply 'what time' you will achieve and whether you will qualify for Kona.

Never lose sight of the achievement, 99.9% of the population could never contemplate completing the distance, if it doesn't feel that spectacular to you, that's because you spend 99.9% of your life with the other 0.1% of the population...

Here endeth theenduranceblog..

Helvellyn Triathlon

2008-09-08T01:42:00.000-07:00

Great weekend for me.. a rather surprise victory at Helvellyn (thanks to Dave at www.actionandevents.co.uk for the photo!) 7th out of the swim, 3rd off the bike and then pulling back Martin on the climb up Mires Beck (bloody hell.. he can run well uphill for a big fella). Bit of a drama on the descent with a bad fall and a nasty bang to the head but being hidden in the mist was a bonus. I don't tend to race much these days and prefer to race less frequently and race well rather than race every weekend which is a common issue with athletes we coach.
Realistically most of your hard preparation should be done before the season starts and then the fitness you have is taken into the race season and you try to produce your best performanes on the day. It will take 2 weeks to recover from olympic distance races (even if you do feel ok!) so to race every other week and expect to train hard is a non-starter. When you plan your season for 2009 leave gaps between races or pack a few in (keep ticking over between each with no real hard training) and then take a good 4-6 week break where you can solidly train before peaking for another block of races. Only mediocre athletes can produce their best performances every week of the year..

Should also mention Paul Mason (45-49 age group cat) of the endurance coaching team who finished 7th overall at the Rivington olympic triathlon thereby practicing what he preaches.

Here endeth theenduranceblog..

The end of the season..

2008-09-03T05:49:00.000-07:00

The season is drawing to an end for most triathletes and cyclists and everyone is ready to take a break and put some (more) weight on! This is a classic pattern for many endurance athletes and is vital for performance and motivation. It's extremely difficult to maintain focus and high level performance for more than 4-6 months and that's why you should take a break.. If you are a distance runner you should also take note of this. The problem with distance runners is that they finish the track or summer road period and then immediately train hard for cross country and roll from one week to the next trying and often failing to peform at their best.. If you are a distance runner you may not be aware that triathlon and cycling pretty much shut down for the winter and pick up again in spring ensuring that everyone is well rested and hungy for racing as the season starts. Plan your breaks after particularly difficult periods or 'before' particularly difficult periods. If you are planning to train for London marathon you need a good 16-20 weeks, work backwards from the race, see when you need to start and go easy until that date to avoid burnout.

Here endeth theenduranceblog..