Keswick Triathlon

It was worth doing - if only to realise that currently, Wensleydale tri is unrealistic..I have a long way to go....and August suddenly seems too close, with June looming.. and really, do I actually want to do it? Keswick was really quite horrible at times! How the hell I managed Helvellyn last year I don't know. I guess a major factor was the heat - it was 23 degrees - which mostly was ok, but on the fells part of the run was really difficult as there was no shade.



Swim - this year was 800m - at least 100m longer than last year. This was what I was most worried about before the start, as the lake was really low and I had visions of scraping against rubbish on the bottom - having only just avoided a post sticking up last year.. as it was, we went a different route which mostly used deeper water - but finished at the starting point by the boat piers - which meant a trek up the road to transition. I really struggled to relax and find any rhythm or calm my breathing for about 10mins...just kept thinking 'this is horrible.' Part of the problem was not having warmed up in the water first. There were 3 waves if you include the shorter event that went off first - I was in the last - it was all quite frantic. There's not much time between the briefing and the start. In future, I would miss the briefing and get in the lake sooner, just to get calm and moving.

T1 - eventually made it up to first transition - most people had already gone - felt weird! We suit really did not want to come off. Couldn't find Libby's shoehorn donated for the purpose! (it was in transition somewhere). At least extricating the bike was easy - unlike getting it in - they were all very close - and by my reckoning many were facing the wrong way - but those around me insisted they were right. Very little room for alot of gear - especially my pile which included 2 Camelbaks and a drinks belt - yes, I had a 2 small bottles in a belt -Hammer perpetuum fuel - and a camelbak of water - and i used most of it too. Probably could've managed without the Camelbak on the bike. But it does make drinking easier. Also had a bottle of Hammer Heed fuel on the bike. Fiddled on trying to get endurolyte tablets out of packet - to help avoid cramp - which I was already getting after the swim...and number belt...got there eventually, after nearly 5 mins!

Bike - I do like being on the bike. In events this is my favourite section. Wish I could go faster though. Overtook a flustered woman just past Booths supermarket before going through the centre of town - she'd gone the wrong way - taking the left back to transition 2 (the signs did point left, in her defence)(aswell as right!) (but the briefing - notes and talk - had explained it) - she then overtook me again at the start of the long Chestnut Hill out of Keswick. This hill is really pretty long - and quite steep at times - felt more painful than last year. I guess I was fitter last year. But after that, the whole route is amazing. Really fast mostly downhill section on the main road towards Ambleside - fun. Then a sharp left onto the St Johns in vale back road - still some fast sections, aswell as bends and manageable hills. Then left onto the super fast A66, mostly slightly down hill back past Keswick - I caught up with the 'wrong turn' woman and overtook her, fully expecting her to retake me on the hilly section after Portinscales village. By here I was finding the hills easier being more warmed up - even the steep section up to the cattlegrid, followed by the really steep scary looking bit round a hairpin, around the lower slopes of Catbells fell..were ok - and still no sign of 'wrong turn' woman... then it's fantastically beautiful for a few miles along but above the lake, before being a bit messy through Grange village, popular with tourists, especially on a very hot May Sunday. Back along the other side of the lake was a bit depressing as loads of triathletes were already well into the run route, running in the opposite direction along the footpath right next to me. Coming back into Keswick, I swore at a motorist who didn't let me round a small roundabout just before the theatre - had to unclip and stop - right pain - if there's been a marshall there I'd been disqualified for bad language - but then, they might've persuaded the car to wait aswell..the way back to T2 had changed from last year - and now entered the park from he back near the caravan site - so and extra bit of road - and a long haul UP pushing the bike - couldn't run most of it.

T2 - slow again, more endurolyte pills - battle between bottle belt and number belt, new peaked cap, change shoes..

run - settled in ok - a friendly woman chatted to me as she overtook, on her first tri..but then, having run along the lakeside, then up onto the path by the road, it's left up to Ashness bridge - and up, up, up seemingly forever..the road at the start is hard enough, but then it's left and up to the fell top - steeply. I walked all the Ashness bridge road and ascent up the fell. That was knackering enough. Got overtook by a woman who didn't catch me up til later last year - she remembered me and we chatted a bit.. then I caught up with a woman who'd overtaken me in Grange on the bike..she was really struggling...a fellow Northumberlander, who's name I recognised from having registered her at Alnwick tri last week..SO hot - and i was very tired by now. Wasn't smiling or greeting any walkers by now - just teeth clenching..and wishing I wasn't there! Having said that - if the views from the bike along the lake were fantastic, these were even more amazing...shame I didn't get any photos. Almost made it worthwhile! Then it's all down..past the campsite etc - but still a fair old way to go - I was near giving up - but no point - had to get back! Felt daft to be so near the end with no will to keep going - legs had departed to colder climes maybe - they certainly weren't connected to me! Then along came 'wrong turn' woman! Having looked a bit all over the place on a bike, she looked great running - lovely legs! Turned out she'd had a puncture. So that's why she hadn't caught me again before now. A horrible marshall said 'not far now - just that steep hill at the end'. I should've punched her! But as it was, when I got to the hill to the finish I could hear Cath and Char shouting me on - which really helped! Thanks girls, SO appreciated - might've laid down at the bottom of it otherwise!

And I was also bouyed up by the fact that they were really elated by their 'short' event - they'd been really worried the day before, especially by the bike route. I related my experiences of last year - how I'd got off before the hairpin as it looked so intimidating - only to find it flattened out after that - and how I'd tried it since and it was fine...they'd both managed fine, and had shouted my advice to someone else approaching that bit! And they both want to come back next year and do the longer one.

So, I survived the heat well, overall - but don't think I want to do it again! Was slower too - even taking account of the longer swim and transitions...though some of that is due to the heat. And not being as fit. Perhaps I'll come back next year and do one of the 'cycling sportifs' - on the Sat - a choice of routes - with 1, 2, or 3 mountain passes, then support other club members doing the event.

Training blitz day!

That was yesterday - I went over to Thrunton woods in the morning and did 6-7miles - very hilly, pretty steep, run - beautiful day.




Then before the club time trial, I biked 8ish miles - over the Alnwick Moor Road (A1 (Shilbottle Junction) - and straight over at cross roads and down Lemmington Bank, then right up a road I've never been up before, signed Applewick - goes steeply up to Broome Hill Farm, then undulates - steeply at times - up towards Brizlee RAF balls, meets up with the Alnwick - Rothbury road, drop down to Alnwick. Only just got to time trial in time - then somehow managed a PB for year, though was wilting for a bit on the stretch of road after Boulmer past the RAf station. Someone tried to overtake me at the top of the Quarry Hill, came level, then dropped off - didn't see them again til the road after Denwick dropping down to the river, before the gardens - at which point they went passed VERY fast - so how hey didn't go passed before i don't know! Then had to cycle home, which felt ok, surprisingly.

Sat 15th May 2010
Sat and watched the sea swim - very frustrating as it was a beautiful day - but my throat was sore again - had been since Thurs night after the lake swim. Good for motivation though!




Sun 16th May 2010 - run, 40mins
Having spent all morning marshalling Alnwick tri, I got out myself for a run at Warkworth beach - undulated, at times steeply, thru sand dunes for 10 mins to golf course, back along beach doing a bit of fartlek, 5 x hill repeat up the big sand dune (back of), up the hill back to car.

cyclo speed abs - 20mins

Monday 17th May 2010
Tri pool sesh - 1 hr
200m warm up - every other length backstroke - yuk - but was explained to me that reversing the direction of travel on the joint was good for it...so I persevered even though I find it exhausting as I'm so bad at it.
4x 50m finger trail drill
4x 50m alternating lengths of fist/full
4 x 100m with stroke count on 4th length
2 x 150m with stroke count on 6th length
4 x 25m, 1 min treading water no hands, sprint 25m back
cant remember what else - about 1500 altogether, felt good!

Tuesday 18th May 2010
1hr 25 hilly run, Thrunton Woods - 6-7 miles?
see above

bike - about 8-9 miles - actually, just checking the map, it was more like 11 miles - hilly ride to time trial (see above) about 1 hr, then
45 mins 51? pushing hard at time trial for 12 miles (just under?), then 4 miles mostly uphill home again. 27 miles altogether - warm down at home 15 mins.

Cool! - Semer Water, Yorkshire Dales

Semerwater in England

Just got this weird photo from the website for Wensleydale Tri - i'm still feeling dizzy from operating it!
Still haven't actually entered the triathlon....fully intend to - but might just wait til after a visit down that way at the end of the month...

impromptu run...

A friend texted at 3.30 suggesting a gentle pre-lake-swim run - wasn't going to as it's hard enough to get to the swim..but then I decided to make the effort, since I'll be occupied alot of weekend with helping at Alnwick tri...and time before Keswick's running out...so off I went at 5pm and off we trundled on 2 circuits of the lake with added spur up to road on one of laps...pleasant 'chatty' pace!

Worked harder than lately in the swim - struggled with the water at first - not cold so much as just a bit revolting - the sea's much nicer! Took it slowly with breaks up to the bouy, to allow time to acclimatise and calm my breathing - then headed off to Birdshit Island with a group of 5 - working hardish to stay with them. We decided to do it twice - so was a good workout pre-Keswick. About 1200m? felt better on the 2nd 'lap' - more settled into a rhythm. Would've preferred to have gone up the other end as last week, as it's less 'revolting'! And I find it easier to settle in to a rhythm - not sure why - heading away from sun, so easier to see maybe? But there's a psychological barrier for people who haven't done that end much...in fact, would've been a shorter swim than we did! Hope I didn't overdo/overstay the cold - have a bit of a sore throat again today.

Thursday 13th 2010
Run- 5.45pm - 45mins ish - 4 mile ish, gentle

Lake swim - Druridge - 7pm - 1200m

aaaghh again

Sore throat, fluey Mon...went to bed at 8pm - actually started feeling weird Sun night, which makes me wonder if it was a reaction to the yellow fields of rapeseed - a few of which I cycled past on Sun evening..

Tues - still off colour - didn't do the planned bike - 10k Les Allcorn event, which I was really frustrated about as it was a beautiful clear blue evening..had to make do with listening to coalition government forming, writing tri club minutes and an early night instead..

Wed - alot better - in fact, more or less fine..went to Warkworth beach and did a 20min slow and gentle warm up run - during which I felt really heavy and sluggish - then 6 x hill repeats up the back of the big sand dune...beautiful evening again..wondering whether to do a spin bike session..?? Don't want to push too hard - but also aware of how close I am to Keswick tri, and how undertrained I am...

Wed 12th may 2010

6pm - short gentle run, hill repeats - Warkworth Beach - along back to Amble pier and back along beach, then
6 x up steep high sand dune and back down a less steep way

9pm - cyclo zen strength and stretch - didn't spin in end, partly as living room full of son and his mountain bike bits

wow! Beautiful evening for a ride..

I was feeling very happy and full of life as I sailed down the hill from South Moor Farm towards Guyzance, sea stretched out for miles in front, sunny, and inspired and energised by a fantastic concert I just sung in with the Rock Festival Choir in Alnwick..hadn't planned a ride, but just felt like it..

Sun 9th May 2010, 1.30pm - Cyclospeed circuits 1, 2. (20mins). Then cycloloose in 5.

5.15pm - Bike - gentle, but hilly 2hrs - up out of Shilbottle, left towards South Moor `farm, Down towards river Coquet, but right (not left to Guyzance) - to A1 - cut across and up to Swarland, straight on to Longframlington, back on Old Swarland road to meet back up with crossroads at school then back down to A1 and across - Guyzance road, but turn left up to Hazon, and back to Shilbottle. About 30k/20 miles

Plan for week Mon May 10th - Sun May 16th
Mon - cyclozen strength/stretch
Tue - d.5.30 - cycle 1.5 hrs, then Les Allcorn 10k run event at Hulne Park, Alnwick
Wed - pool swim in evening
Thurs - Lake swim/gentle run
Fri - field circuits/abs/stretch
Sat - sea swim am/spin bike, evng

Spin and swim..

Decided couldn't face biking to lake for club swim - too much stuff to carry, and couldn't face the ride back being freezing....thought about driving down early and biking from there...but by time I'd got home it was 5ish and I decided there wasn't that much to be gained from being out on bike for just an hour - I've already done that this week...needed a gentle (ish) but longer ride. So I did spin session with Graeme online instead - it was one to boost metabolic rate - (number 9?) - so thought it would fit in well with trying to lose weight, even if it was a bit intensive having done pretty high intensity the last 2 nights..only did 3 out of the 4 sections, due to wanting to get to the lake.

Thursday 6th May 2010
Cycloclub Spin bike session 9 - boosting metabolic rate - 45 mins of it - involved starting on (my) middle cog, and increasing cadence from 85ish rpm upwards every 20 seconds for a minute, then slowing cadence and going down a cog on the back (ie harder), recover for couple mins, then repeating the increasing cadence every 20 secs over a min - the last 20 secs of each min being as fast as possible whilst still in control. This all repeated 6 times, then recover for 3 mins, then all repeated again on big one at front.

2nd set was 7 mins solid of going up cogs and increasing cadence each minute - stay samebut stand on 4th min (really hard - i struggle with standing - can't do a minute), then go one easier cog each min but keep increasing cadence - so ending up very high cadence.

Lake Swim - Druridge, went up to top end, rather than Birdshit island, so as to do 800m plus in lead up to Keswick...pleased, though hard to keep going continuously as so cold get breathless - was trying to do 100 stroke chunks.

Working hard

Feels like I might be pushing a bit too hard...needed more recovery after the long hilly effort on Sun, before the hard effort last night and tonight...but I'll not beable to do much at the weekend...and haven't done as much as I'd planned..need to try and get more disciplined about sleep though - was really dozy at work today, and nearly drifted off at lunch time.

Monday 3rd May

Lake Swim, Druridge - out to buoy, bird shit island, back to buoy, back to jetty - 600ish m?
Felt better than has done in lake this year so far - slightly warmer, despite there being a cold breeze, so not easy changing after..

Tues 4th May
Tri club bike time trial, tri route - 46mins 23sec (?)

Did 2-3 miles first, from Oaks pub to Lesbury roundabout and back to bridge over A1. Then the time trial, 12miles, undulating. Lots there tonight - I wasn't first off for once. Didn't catch up with the first off, and she was 20 secs or so quicker, and had a good ding dong battle with the second off - I eventually caught her in Boulmer on the bend - she retook me at the bottom of the quarry hill up out of Longhoughton - it was good to have someone to chase up the hill - but she gained a lot of ground and I couldn't see her by the time I was halfway down the other side...but she must've slowed up again coz I caught her going up towards Alnwick Gdns, only to be took back just before the turn - I then managed to not lose sight of her totally, and gradually reel her in after going past the Oaks, and make a sprint to catch her on the line. It was quite exciting! Can't imagine how I managed to go 4 mins faster last year - or how most of the others go so fast - amazing! Still, 3 mins faster than 2 weeks ago, and still quite stiff from Sun's run..

Wed 4th May
Run - Field circuits 8.30pm
8 x 1 circuit of footy field with 1 circuit recovery jog between each
Was pleased, because even though I was totally pooped after each pushing on hard circuit - could hardly jog - by half way round was back to jogging breathing in for 2 out for 3, and by two thirds round, in for 3 out for 4, and ready for next hard effort - probably 90% effort, if not more sometimes. Also, was pretty consistent for all 8:

1;26 1;34 1;32 1;29 1;28 1;32 1;29 1;25

Cyclocore bonus abs (20mins)
Cyclo core cool down (20 mins)

Monday 3rd May 2010

Lake swim - Druridge, 6pm - slightly warmer in the water, though a very cool and quite strong breeze - but bright evening. Swam to buoy on far side, then down to birdshit and back to buoy, then back to jetty. Would've been tempted to swim a bit further, but my niece was waiting for me to take her in..so not quite the planned cycle there and run etc - but I'm stiff and sore after that run yesterday. About 600m?

Fat-loss done - or not much done as the case is..

hmm - not alot of fat lost...3-4 pounds at most..

Was it worth it? I think so, but not 100% convinced. This close to Keswick tri, and down on training, would I have been better off doing a solid training week?

On the positive side - I've eaten a ton of fruit and veg, and no refined sugar (only naturally occuring stuff in fruit - though mostly avoided the really sweet fruits like banana and pineapple). The challenge now is to not think 'ah thank god that's over' and binge on biscuits - well, not exactly binge, as I don't tend to, but just slip back into a biscuit here and there too often..SO - only my 2 rich Tea dippies first thing, and a chocky digestive on the way out of work. NO chocolate button dessert at lunch or choc ices etc after dinner.

And also, I did maintain the discipline to stick to it all week - food wise anyway. Didn't do as many HIT sessions as I should have later in the week, I don't think.

So hopefully at least I've built a firm foundation to carry on dropping a few pounds having established better habits..

Just wish there were a few more weeks before Keswick. Did a 10mile hilly run in Thrunton Woods today. I was really struggling for the first 4miles and thought I'd have to loop back onto the orange route rather than the red, turning it into a 6 miler. Was out of breath even though not going too fast (apart form first couple of miles when I tried to keep up with my sister and a club friend who I might run with regularly (at a more civilised time of day than the wonderful but mad Wooler crew!). I just felt lacking in any energy. Maybe it was that my glycogen stores were still low after the fat-loss week? Or maybe because I'd eaten breakfast not long before...? Anyway, I settled into it a bit more after 45 mins or so - helped by the route (I'd chosen!) flattening out a bit, and the other two had slowed up a bit too. But then 10mins later after a gradual downhill section but just before a steep uphill section, I tripped and fell landing on my knee and elbow. It could've been much worse, just jarred it a bit I think - hurts a bit when I straighten it or bend it alot - but I took it really slowly after that. Beautiful route though - will do again. MUST get into more regular longer/hilly running again...just regular running full stop would be good..but only 3 weeks til Keswick...

Saturday 1st May 10
9.30am - Sea swim, Sugar Sands - so cold - again! Actually, felt slightly warmer last week...but then, I had no carbs in me (last intake of carbs was Thurs breakfast)...also meant I didn't want to swim very far out, in case I ran out of energy for getting back. Bout 20 mins altogether.



Some people look good in wet suits and some....! I asked my son to take some photos for my blog, and he didn't even get one of us in the sea! Typical teenager!

Day 7 of 7 day fat loss week - ate 2 egg cheese omelette at 11isham (after swim), few slices of Edam cheese and ham, plus handful of blueberries, raspberries and chopped apple. (no plain yog unfortunately as I'd run out). Didn't do the required HIT before my carb boost meal (though had swam in freezing conditions that morning..) as was on a date! Which I took advantage of for the carbs boost by accepting an offer of pizza delivery - ham and pineapple, with garlic bread.

Sunday 2nd May 2010
Long run - 10 miles ish - Thrunton Woods, noon (see above) - very roughly 2.25 hrs, prob a bit longer...very hilly

Plan for week of 3rd May 2010

Mon 3rd May (bank hol) - cycle scenic route to Druridge lake for lake swim - run round lake twice, then aim for end of lake and back (900m ish?) if anyone to bud up with at my slow speed, or else to far side then birdshit island, back to far side and back to jetty (about 700?), then cycle home. (total cycle about 25m)

ok, well, swam to Birdshit - probably nearer 600m - didn't bike or run.. but was pretty stiff and tired after hilly run the day before, and sore from fall. (20ish mins)

Tues 4th May - am, cyclocore 3 circuits and bonus abs.
evening - 5.45pm - bike to time trial via alnmouth Stn/Lesbury bridge.

didn't do all this either - met a friend for lunch and a walk and back later than planned. Did the time trial though, with a few extra miles before.. (1hr)



Wed 5th May - HIT run - field circuits - haven't got list handy to see where I'm up to
Big tick!! Did as planned, and pleased with the effort too (40mins) - also did cyclocore bonus abs, and warmdown - (20mins )

Thurs 6th May - swim at Druridge 800ish, run round lake twice
Yes to swim, but no run..(30 mins)...but did do 40mins Spin bike with Graeme (cycloclub) - no. 9, metabolic boost, (didn't do all of it due to time)


Fri 7th - rest

Sat 8th May - sea swim 9.30ish (got concert 1pm)...might do cyclospin in evening/Sun evening
no sea swim - stayed in bed - needed rest and home time

Sunday 9th May - am, cyclozen strength and stretch (got concert 3pm)
did cyclospeed circuits 1 and 2 before concert, and 'Loose in 5' (30mins)
did 20miles gentle but quite hilly bike ride, 2 hours - so that was a bonus!!

total training hours this week: 6 hours