I Don’t even LIKE you, but…

But I want to…

So, The internet is full of people that “believe in you”
Coaches are so quick to hype on about the fact the “know you can do it”
how “strong” they know you are

Have you met these guys?
Have you ever spoken to them?

Thought not
So how can they know you this well already?

strange one right?

Google is full of circle jerks with everyone patting each other on the back for entering a race or setting a goal
Lots of empathy when things don’t go to plan

Trust me I know
Things have gone wrong for me BIG TIME when it comes to racing
My great friends were so quick to tell me things are okay
that I gave it my best
that I would DESTROY the next one

I love them for this but,

Truth is
I needed someone to tell me I fucked up
Someone that would say maybe I just wasn’t good enough
Someone to say “its not surprising, you didn’t put the work in”

But that doesn’t make for great conversation does it

I think if we are going to succeed in sport we need to be kept grounded

Sure it is ok to celebrate your successes
or to mourn you defeats

but keeping clarity of the bigger picture is the most important thing
having someone to hold you accountable to the work
knowing you are checking in on Monday and you don’t have the Garmin stats to show the work?

Can be a big motivator

So today I want to tell you
Right now, I dont know you and for that reason
I dont like you
I dont believe in you
The sky ISNT the limit straight away

PROVE to me you can put the work in
PROVE to me you are willing to commit
PROVE to me you REALLY want it

Then I will find some belief

My guys are doing awesome right now and they WANT that finish line

they want it bad

If you want to find that desire
Find the passion
Find the results
Find that heavenly finish line
Lets talk —> https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=W7TGMYJJ9VEDC

If you dont want it
Well, I guess you should just unsubscribe because we aint gonna be friends anytime soon…

That link again —-> https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=W7TGMYJJ9VEDC

Below is my first Ironman Finish-Ain’t no better feeling

Screenshot 2015-07-11 14.21.11

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BBQ Season and training…

How you gonna make beer and long rides work?

Can’t be easy can it?
Well actually yes and no

You see

there were many a time in my racing career where I chose either a soft drink 

or an early night 

in favour of a long session the following day
I wouldn’t say it is overly enjoyable to ride 4/5/6 hours on a hangover

But thats just my opinion
Back to my point

Its BBQ season
The normal folk don’t get it

Why are you doing all this training?

Aren’t you fit enough already?

Missing one ride won’t hurt will it?
So here in lies your dilemma

Get on the beers to please your mates?

Stick to the pepsi and smash the Sunday ride?
Well, answering this can be easier than you think

It just takes a little forward planning
If you know Saturday night is BBQ night

Remember the KISS principle?
Remember I said before that switching the plan about is ok

This is a perfect example

If you know there is a temptation to skip a session and get on the lash then reorganise to minimise the ill effect on your training.

At what point in your season are you?

If you have a big race in a few weeks


I’d say skip the booze

Your time is better spent grinding the miles
If your race is 6 months away

Let your hair down


Balance is the key to success
Know when to let it out

Know when to reel it in
Some of the best athletes in the world that I have worked with over the past few years party harder than anyone I know. 

But when its time to race

Its heads down and cranks-a-turning
Simple one today right?
If you are BBQ-ing tonight
Save a burger for me…

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Im too freaking tired to train…

Of course I’ve been there

So for the last few weeks
I have been living in the “real world”

The girlfriends pops needed some help on his building site
So manly man me stepped up to the plate
5am alarm clocks
back home at 5pm
programs to write
bootcamps to teach
advertising to work on
eBook to write
actual manual labour

I know I know, This is your world right?

I can be so used to the privileged life I have where I get to do what I LOVE and actually help people
that it can be easy to forget that others, are banging out 40,50,60+ hours a week at work

Plus the kids

Plus keeping the wife happy

Shit is tough eh!

So yesterday I got home from a hard ass day on site (look at me being all manly)
All I wanted to do was eat and passout


It rained, Just to add to my growing list of excuses
I wont lie, the last thing I wanted to do was lace up and go running.

Coaches have bad days too you see

So on the plan was an interval session
eventually I got my ass out the door with the promise to run somewhere between 5-10km’s just to get something done
I had my watch but pace wasnt my concern
After 10 mins I got really into it
music blaring
rain pounding
puddles and mudd splashing up

It was ace

before I knew it I was in a part of town I had never seen before, some great running around there and no cars or people
Sure it helped that I was totally lost but I came back through the door having run almost 8km, enjoyed every step and actually wanted to continue on

The lesson here- Sometimes its ok to deviate from the plan
If your choices are- Dont train/ Train easy
Easy wins for me
If you have time but no motivation
get out the door

My deal with myself in these instances is that I will get out, if after 10 mins I still hate it, go home
You will win that bet 90% of the time

Sometimes you need a plan that fits you, something that gives you options
Something that you can feel a sense of achievement with
Something that you can look back at and see how far you have done.

If you need a kick start go HERE—-> CLICK HERE
For an initial 10 week training plan so you can understand how it really should be done

P.S. All my clients get upto 40% discount with 2XU which can almost pay for the programs in savings if you are after some new kit

Didnt know that did ya

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Who actually LIKES running?

Ok, so I lured you in

The truth is
I LOVE running
some of you are probably just like me

But I get this all the time
“How can you actually enjoy running for that long”

A classic one from my girlfriend this weekend:
“I dont understand how people can just wake up and decide to run for as long as you do”

but the truth is, its therapy right?
there is nothing a good run cant make better (except shin splints)

I had to take almost 2 years away from “serious” running to see this
I got so caught up in the results and the statistics

I forgot why I started doing it in the first place

This sound familiar?
Hands up if you use Strava or garmin connect and obsess over the details?

Hands up if you have got back from a run/ride feeling good
but no PB’s, No KOM’s
and then are left feeling deflated

Here is my tip from the top-

Go out, ride or run, leave your GPS or watch at home
enjoy it

I guarantee there are still parts of your town/forest etc that you haven’t seen yet

Sure there is a time and place for stats but as often as you can
You need to remember why you started this
or you’ll be in and out of the tri game quicker than FIFA can accept a bribe

For me the key to longevity in Tri is a good balance of results, enjoyment, the feeling of success, your partners support and a normal social life.

If you can nail these factors then you are in it for the long run
and your results will only continue to improve

If you are not sure how to do this
and I will teach you the system I use with all of my other athletes to ensure for optimal balance

After all, a happy wife is a happy life am i right?

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Well that was a long sleep

What year is it?

Ok so I got caught slacking, Ive not posted in 2 years

But I’ve been having fun

After Ironman Texas I moved to Playitas in Fuerteventura and got to work with the likes of the Raelerts, the Schlecks, Lisa Norden, Åsa Lundström and many other unreal athletes. It was a sick time in my life and I miss it terribly.

But it was time to move on, onwards and upwards

Afterwards I moved to Phuket Thailand to work in Thanyapura with Chris McCormack being my boss, Jurgen Zack being my work mate and having coffee breaks with the likes of the Raelerts(again), Nick Gates etc. So many amazing athletes came through our doors, I remember one instance of trying to get some work done while 4 WORLD champ Ironmen were doing a core session in front of me, Starstruck indeed.

But again, It came time to move on, Thailand wasn’t for me.

So here I am, Stockholm, Sweden

I love it

I am now working with clients in London and Stockholm helping them to not make the mistakes I did. As you have followed, I made enough of them

But after all this experience, The one thing that took a backseat, The racing

I lived and worked with some of the greatest athletes on the planet for the last 2 years and the one thing I didn’t do-

Train (much)

Sure I ran Challenge Weymouth marathon for a bit of fun but I think my total training mileage was about 80 miles. Not weekly, Total!

So, What’s next for me?

Im making a comeback

Im easing myself back into it with the Stockholm Half marathon in September and my fitness is nowhere to be found just yet but it’ll come, I will aim for around a 1.25 finish so let’s see what happens.

As for tri

Well Ironman Sweden isn’t too much of a drive away…

Bring on 2016

I’ll try to keep you better updated but not like it was before, I think I am less of a geek now, You don’t need to see my stats (Hell, I dont want you to right now)

Call it the comeback of the ex-good athlete

If you want some help with your fitness, Take a look here, I can and WILL help —> https://cptfit.leadpages.co/free-coaching-/

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Ironman Texas- The Before

Righto, time for another ironman, lets hope it goes better than the last.

My last foray into the world of ironman ended in an ambulance at mile 80ish of Ironman Wales last year after picking up a virus 10’days beforehand and deciding to start anyway, after my best ever swim (56 mins) it was clear after 10 miles it wasn’t going to be my day as I couldn’t produce any power or stomach any foods, still on the bright side, an hour swim and 80 mile ride on 1 gel and half  a torq bar made for a great calorie deficit.
Onwards and upwards.
I’m currently sat in my bed in Tomball, Texas, around 30 mins away from the Woodlands that will welcome 2800 athletes to the start line in almost exactly 48 hours. I’m at the boring stage of spending 2 days doing as little as possible and being seated for as much time of that as I can, no change there then mum. 
Saying I haven’t had the ideal, build up into this race would be like saying hitler was a bit of a meany. Of my 12 week build I had relied on my week in lanzarote to give me the bike fitness I was lacking compared to my run fitness that was surpassing all expectations, this, WAS the case, I Had a great week and racked up 400ish miles on some savage courses with some decent winds to boot. However, after changing my run shoes and bike position at the start of a big build, it wasn’t going to be long until injury struck. This happened during the half ironman I raced over in Lanza, after the race I could hardly walk due to knee pain. I’ve spent the last 6 weeks managing it with my 110% knee sleeve, ice has massively helped me and its almost there, but its still not right, on the bright side, it doesn’t tend to hurt until afterwards now so fingers crossed I should be ok for the run here. 
So once injured, running was off the cards, my fave of the 3 disciplines, I could feel my running strength fading away, knowing running was my ace card in tri, instead of kicking my ass in the other 2 disciplines, I completely lost interest, my mojo was nowhere to be found, instead of hitting the planned 16-18 hours a week for the final 5 weeks, I managed something like 6-8 hours until the last week where I managed a half decent week. 
Still, the work has been done, now is not the time to look back and be upset about all of the things I haven’t done. As everyone keeps reminding me, I have PB’d everything this year, my running is far better than it has ever been, my biking is probably still on par with last year, same with the swim. 
The conditions are going to be pretty tough but hey, how hard can 32 degrees and humidity be when we have been used to snow and rain eh! It’s all about management!
The plan:
My race plan is always revolved around the run as I know this is where I can do the damage, my fitness was confirmed at the half iron in Lanza running just 95 seconds slower than Stephen Bayliss over 20kms and holding 3.58 per km on a rolling course off the bike, I know I have the fitness to run well at least until 18 miles at which point ill be back into unknown territory. 
The swim is set to be non wetsuit and as such, a bit of an unknown, I have the fitness to swim under the hour fairly comfortably in a suit and with HUUB’s swim skin I am hoping to still be out of t1 in under 70 mins, but with 2800 people starting together, the hairiness of the swim could somewhat affect this.
The bike, well, it’s pretty exposed, it’s not very hilly, lots of rollers but no proper hills, there is very limited shade, maybe 20% of it isn’t exposed. Still, the sun doesn’t get too hot here until later in the afternoon so hopefully the sunburn will be delayed. It’s a long time to spend on the aero bars but as long as I can bike as well or slightly better than Switzerland last year then I shall be happy, I’m aiming for around 5.15 but there are so many factors that can play with this, I’ll have to wait and see what happens.
The run, my fave! My plan is to run at around 160bpm which is a pretty comfortable pace for me, dependant on hydration and fatigue this could mean any pace, however, in all of my training bricks, this has meant between 7.05/mile to 7.15/mile. I’d love to run 3.10 on Saturday, I’ve ran 3.24 twice off the bike on much worse fitness so I feel this is an achievable goal, however, anything can happen. This fitness is there though.
So, my goal, Kona, although after the last few weeks, it is a little more in doubt, I should still be towards the pointy end of my age group and in the mix, time goal, a pb is always nice, I would love something around 9.40 but sub 10 is the aim. 
Thanks to everyone that has supported me to this stage, 110% for keeping my muscles in check with compression and ice, GU energy for helping me get the gels down without gagging! crewroom for the kit that actually copes with a British winter! HUUB swimwear, well, you know HUUB. And the 2 most helpful people I could have asked for, Rob Griffiths of Training Bible coaching and my Moms.
Wish me luck, lets see how a Brit copes with the sun! 
See you on the other side!
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Life, it’s been a while

Blimey, it’s been a while, getting slack. Not a huge amount has happened since my last post about ironman Switzerland. I attempted ironman Wales but after getting a virus 5 days out, my day ended 80 miles into the bike in an ambulance, disappointing, I managed to secure the Purbeck Runners club championship trophy with 8 ‘club wins’ in 8 races for max points, first time that’s happened in the club I believe. Done a few running races and had some ok results, not marvellous, but ok. 1.23 at royal parks half, was aiming for 1.18 so that was a rough day, 3rd at Studland stampede. Just yesterday, 1st overall at the Rempstone roast duathlon. 2 mile run- 10 mile off road mountain bike- 2 mile run. Entered this one last minute as I realised it had been 3 years since I had done it and it had also been my first ever race back in multisport when I finished a few places from last. When I got there. Noticed there was nobody I knew which boded well for me as i can usually predict the winner of these races, that said, I had hardly trained in 3 weeks due to an amazing holiday in the Caribbean with my family for my aunties wedding, perfect eh, I had put on half a stone and drank my body weight in piña colada’s!

Still, one way to get back to it was to hit it hard in the race, I had done a few training sessions in the week, 2 of note were a great hill rep running session but only a 50 min run, and getting dropped for the first time in the Poole wheelers weds night chain gang, add this to the fact I haven’t rode a mountain bike in 3 years, it all bodes well for a successful race :-/
The Rempstone roast is a predominantly off road race with a few undulations but a lot of varying terrains, deep mud, sand, stones, pebbled sections and road, it has it all.
From the gun, a few people went out hard, as always I stuck with my pace and didn’t get sucked into the sprint start, confident in my running ability and that I should be able to lead the run in, after a few hundred metres I was running next to the front runner and a few hundred metres later I had taken the lead, this was the last I really saw if my competition, I finished the first run in a little over 11 mins with a 40 sec gap to 2nd place. However, this was now unknown territory, 2 laps of 5 miles each in a sport I was pretty incompetent at, the mountain bike. Fairly uneventful, at the end of the first lap I still couldn’t see anybody in the distance so realised that maybe u would be ok, I knew I could run around 30 secs into the next runner so unless something went hideously wrong I should be on for the win. Luckily nobody caught me and I rolled into t2 with nobody in sight, 2nd fastest bike of the day by 9 secs I think, surprising but ill take it, by this point I had opened up to just over a minute lead and was sitting pretty. Now I pretty much had the win in the bag I could afford to back off a bit, with only a time to aim for, last time I had done this race I had finished in 1.13 to put me about half way down the ladder. At the end of the 2nd run I had opened my gap upto 1.50 over 2nd place and 56.34 finish, 17 minutes better than 3 years ago. Sweet.

So, what’s next- my wonderful coach is going to inflict some pain on me this week to get an idea of where my fitness is with a view to getting me back to proper training next week, after all, Ironman Texas is only 6 months away now and I NEED to qualify for kona there!

A few different things in the pipeline at the moment but with a bit of luck they will go trough and be very beneficial to my plans next year, cross your fingers for me!

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50 Shades of pain-Ironman Switzerland

Righty-o, Ive been putting this off for a while, mainly due to struggling to remember how to write!

Ironman Switzerland was my biggy this year. I always go into races with 3 goals, 1st being to PB by beating 10.09 2nd to be breaking 10 hours and 3rd being to go 9.45. Now, 9.45 was a bit of an outside goal but I think its great to have something slightly out of reach. My final 6 weeks before the race hadnt been ideal but I had got some solid sessions in including PB’s over all 3 distances including a 5.13 bike split at Outlaw tri and a 16.45 5km. However, I had been seriously lagging on my long runs after London marathon having only 1 run of 30km since the race.

Aaaaanyway, I digress.


Leading upto IMCH the weather looked set to be horrible, all the better for the brits! Racked, Registered, Briefing, All that palava.

Nice early morning start to get over to the swim and its raining already, amazing. Fresh New Huub Wetsuit which is the most comfy wetsuit I have ever worn, It was all I could do to convince myself not to do the whole race in it, or sleep in it! In for the swim and met a few of the other GB 18-24 guys , 2 of them I had thought I could beat, 1 I thought I would be nowhere near, I had always banked on coming out of the water ahead of him, being caught on the bike and then left for dead on the run. Anyway, Beach start, run in and its absolute batshiz crazy, lots of people diving in far too early, I went for the, lets try to run the swim idea and ran out as far as I possibly could, running past alot of people who were trying to swim at this point. Eventually in to swim and straight away I realise it is far choppier than I had expected and despite starting just 1 row back, I am struggling to find any feet, Not that I can draft in the swim anyway, I just become one of those annoying people who essentially gives you a foot massage for an hour. Round and round like a teddy bear and it is time to funnel under the bridge to run over for the second lap. I bloody loved this and felt like a cross between ‘The Hoff’ and Ali Brownlee, unfortunately as it happened I neither had the pecs and shoulders of one, nor the swimming ability of the other (I shall let you decide which Has the talents aforementioned) and exited the water in a disappointing 1.03. I had been swimming well leading into the event so was a little disheartened when I saw my watch but on reflection, the fastest swim of the day was a 49 with Ronnie Scgilgrfbekbvihv swimming 55 and Bella Bayliss at 59 so I felt slightly better that It was possibly either long or that the fish had conspired to create some sort of water tunnel (Henry Howe) flowing against us to slow us down. So yeah, 1.03, pretty shize.

T1- Still a little unsure as to why I include transitions in race reports, You know the drill, run in, Do stuff, Run out, Try not to look too flustered for the cameras when in reality, you are hanging out of ya BeeHind and looking forward to a nice sit down and a beer. In 9 hours. If it’s a good day. Balls. 2.12

This is my, Im dying face

This is my, Im dying face

Bike- from what I had heard, Swiss was one of the fast courses, I had expected to fly round there and had hoped for a 5.15 bike split after doing 5.13 at Outlaw on a windy day. The first 30km  was panners, Drafting penalties being dished out left right and centre to the germans, punks. Nothing happens when its flat so lets move swiftly on to THE BEAST. It certainly has a far scarier name than it deserves although second time round I was giving it a far harsher title and muttering unsweet nothings at the ground as I passed over it at what seemed like -3 MPH. The first time up THE BEAST was fairly easy, the sun was shining, there was crowd support, the view was outrageous. Once over the top you descend, climb, ride up to EGG (HAHAHAHA Why am I the only one laughing) and then the main descent back to the lake, however some bastard decided to order rain, and as a side, a dish of hailstones. Therefore descending for around 5-6km under the cover of trees which let barely any light through whilst hammering it down with rain and hailstones was a bit of a bum twitchy moment which saw me pulling the brakes harder than if a child/small person ran in front of me whilst riding at 40mph (I think the rule still applies on a bike). Back to the side of the lake, boring boring boring, HEARTBREAK HILL. Now Im not sure quite what I was expecting here, I had heard that I was entering the tour de france zone which quite frankly, I didn’t fancy on top of an Ironman, riding up there the gradient wasnt too bad and I had just about everyone who had ever raced Swiss’s voice going round my head telling me not to get caught up in the crowd support of Heartbreak hill, rounded the corner and saw the roads were deep with people, Thats it, this is my moment, the finish line must be at the top of this one, I sprinted it like I was alberty contador after an all you can eat spanish steakhouse had done a lockin the night before.

Although bad news, no finish line, just a quick realisation that I still had almost 100km left to ride, ah well, get me head down and crack on, Flat all the way back round the lake, Boring boring boring until, A dude on a mountain bike in full BMC kit decides to stick into one of the bastard pelatons (or quite possibly Pelatai, What is the plural) that is riding slightly ahead of me (please note there was at least 10 metres, maybe 10.1!) 20 guys with aero bikes, aero helmets, aero wallets and deep section wheels are now towing along a sit up and beg mountain biker, try a they may they couldn’t get away from him and he sat in for the full 20km I could see them for. Sure enough when we hit the hills they pack broke up and Im pretty sure they all went back to the Tour de france where they belonged. Around the lake I saw my boy Xavi had caught me up at around the 100km loop, You may remember Xavi from my blog after we went to NICE (pronounced in a Borat style is preferred by the locals) Xavi is strong, however Xavi is Spanish, ergo, Xavi doesn’t like rain! He told me that had it not been for his lovely wife and daughter being there to watch he would have pulled the plug when It was hailing. Second time up THE BEAST (it totally sounds like it deserves capitals eh, and to be said in some sort of demon/ x factor presenter voice. are you noticing a theme here) This was much tougher second time around, partly due to my C*ntador sprint up HH, Partly to my Sideburnesque Timetrialling round the lake. Over the top, nothing again until Heartbreak Hill the second time round, it was a very different experience this time, Having hit it at 85km in I loved it, I wanted to hug everyone, Smile, rock out! Second time round however, I wanted to go all Chuck Norris and roundhouse everyone that even looked at me let alone cheered for me, I was fed up of cycling. Eventually got to the end of the bike feeling happyish with myself, despite having rode 10 mins slower than I had planned, This now meant I was 5 mins behind where I wanted to be from the swim and a further 10 mins behind with the bike, Great, 15 mins down before the run has started Bike-5.25

T2- Drat, I’m doing it again arent I, another transition related paragraph, although this one was slightly more eventful and served a meaningful lesson, got in, got all my stuff. Fresh Runbreeze socks on, nothing better than new socks when you dont fancy a marathon after 6.5 hours of racing.  sorted and went to head out, ran in the complete wrong direction before being shouted at by a Marshall to go another way and quickly realising I was Lost in transition (not to be confused with the Bill Murray classic, Lost in Translation) Eventually I found myself at the exit hoping to dear Jeebus that me mam hadnt seen my ballsup (she had and it was almost the first thing she bought up when I finished)  CHECK THE TRANSITION MAP KIDS! 2.57

My David Hasselhoff Pecs were implants

My David Hasselhoff Pecs were implants

Run- I went out at a fairly half decent pace, not paying too much attention to my actual pace whilst spending about the first 5km trying to figure out how much time I had and how slowly I could afford to go and still get a decent result. My legs were fairly cooked getting off the bike and were pretty sore as soon as is started running however It quickly became clear that I only had 3.26 to run the marathon to sneak in under 10 hours. I knew I had it in me having run 3.24 at Henley last year and 3.06 at London this year but also a little nagging voice (had Mum’s voice, coincidence? I think not) in my head reminding me that I had only done one long run in the 3 months leading up to the race which was still only 30km. Off I plodded and was going fairly well, nothing particularly interesting, saw Xavi a few times and he was maintaining a good 5 mins ahead of me, later in the lap I saw GB18-24 that I was Expecting to kick my ass, He had the same colour lap bands as me and I couldn’t see anymore, I presumed that he was just hiding them so people wouldn’t know what lap he was on and try to chase him down. As you can see here, It rained again, and again, and again

However, the sun must have come out at some point as I had some pretty rad sun burn at the end, but lets not get ahead of ourselves.

This is my, someone kill me face

This is my, someone kill me face

at 10 miles out I knew I was nearing the limits of the training load I had bothered with but some quick sums ( I say quick, this took me nearly 10 minutes, I iz a Jeenyous) told me that I couldn’t afford to drop below 8 minute mile if I was going to break 10 hours, crap, so I pushed on thinking if I worked a bit harder now while I still felt ok then I ould have some time spare towards the end, run run run, just before the start of the last 10.5km lap, Moms tells me that Xavi is only just ahead, I was stoked as I thought it would mean we could push each other along and possibly finish together for a SIIIICK photo. I caught Xavi almost at the time we crossed the lap mat but it quickly became obvious that this wasnt going to happen, Xavi didn’t have the legs at the time to push on and I didn’t have the time to spare to wait around. Some more quick sums (read slow) with 10km to to go showed I still couldn’t afford to go under 8 min mile, balls, all that hard work and I hadn’t gained any extra time. My legs were starting to get in some serious pain now but NO I couldn’t slow down, run  run run, With 5km to go, still that 8 min mile barrier, SHIZE. For the final 3 km I realised it was going to be slow close, I was in agony but knew I didn’t have time to hang around so I sprinted, which in reality was around 7.30/mile but I felt like Usain, towards the finish, Everyone in the last mile cottoned on to the fact I had all the lap bands, a face that showed I was hurting and a watch that showed I would be seriously close to under/over 10 hours, I was getting cheered hugely by the crowd, not that I really knew it at the time, as quite frankly, I thought I was already dead. everyone that I overtook that had the same lap bands as me I soon realised wouldn’t make it under 10 unless they pulled their finger out. I could finally see the stadium(read makeshift chairs and finishing chute but I want it to sound spectacular) and the dude on the corner tells me I have only 2 mins to make it all the way around and inside it, SHIIIIZE I thought I had 4! SPRINTING quite possibly faster than Michael Johnson at this point to make it round and I can’t see the entrance around it, I was really starting to panic when finally! There it is, the entrance to the finishing chute, in my haste of trying to cut corners I ran full pelt, Hip bone in to steel barrier bouncing half way across to the other side of the chute, cheerleaders, music, PaulKaye on the mic

When the clock reads 10.03. Drat, Game over, Gutted.


Tensing the twin towers of power was just for the cameras

Tensing the twin towers of power was just for the cameras

WAIT! Its changed to 9.58, The pro’s set off 5 mins before and it was still on their time, I’ve done it! I’ve managed to break 10 hours I’m finally able to look down on those that havent broke 10 hours (Andy Sloan ;-)) I am wrecked. Run- 3.24, same as Henley!

Post race- I was more wrecked at the end of this race than I have ever been, the whole of the last lap I had My new coach Rob’s voice in my head from when he told me that the lap 10km would be where I would find out how much I wanted it. I seriously wanted it.

Half way through the run I had made a deal with myself that If I broke 10 hours, I had proved myself, I didn’t need to race another Ironman next year, Yet here I am, having decided fairly last-minute to race Ironman Wales in 6.5 weeks time, A much harder Ironman and what is likely to be a much crappier day!

Yes the hideously dressed germans beat me, No the sexy chick didnt

Yes the hideously dressed germans beat me, No the sexy chick didnt

At the end it turned out I had managed to wangle my way on to the podium by coming 3rd In my Age group which meant an agonising walk around Zurich trying to find the awards ceremony and blagging a trophy and bottle of wine

Dont be jealous of my socks, You too can recover in style at http://www.110playharder.com/men-viewall

So, It only took me nearly 3 weeks to write this, which isn’t a surprise given the length of it, Hopefully due to the title, chicks will dig it, Ill become some sort of Spencer Smithesque triathlon celebrity, move to LA and never need to race again.

Wales- 6 weeks time- I’ll try to blog in the mean time but you can probably expect a race report from that sometime mid February given my recent blog writing form.

Yay me


Yeah-Ive got an iPad, hero.

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Cycling, cycling and more cycling, and some running, and some swimming

Back on the grind, not a bad week of cycling. The main thing I took away from the beaver race was that my cycling still left a lot to be desired, my swim was around 2 mins down on the leaders, run about 5-6 mins down on the leaders but bike was almost 20 mins off the leaders split. An easy way to make up time.
So, 6 weeks to find some good bike legs whilst keeping my running up and swimming.

Monday- started easy this week after a hard weekend of double race days. Spinning and abs in the evening followed by masters, only 1900m of sprints and drills though.

Tuesday- quick ride out to test ben’s wheels. Couldn’t help but go a little further in my first ride on carbon wheels for a while. 29 miles in just over an hour and a half. Lots of climbing too.

Wednesday- Spin at lunch time and then time for some time trial action. Rode up to the TT. Signed up, 25 mile TT, wasn’t great conditions but a very fast course even with the 8 roundabouts to contend with. Very uneventful but legs still slightly tired after the weekend, managed to finish in 1.00.40, ride home as well. 37 miles in total with a 24.9 mph hour in the middle.

Thursday- met up with corrinne in the morning for a gentle ride, she was smashing out 95 miles so certainly didn’t fancy the whole lot. Just stuck on for 45 miles and spin class in the evening gave me a long day of riding.

Friday- day off

Saturday- ride out with the boys, easy one as we have a busy day Monday- 37 miles.

Sunday- first long run in a while, felt like dog shit for the whole thing. Moms joined me on the mountain bike, asked her to map a 15 miler out, she agreed but clearly decided I needed to go longer. 18.65 miles later I’m home, 30km in the bank at 7.27/ mile. Happy enough with that

Swim- a measly 1.9km
Bike- 191 miles with an average speed of 17.5 mph
Run- 18.65 miles

Total 14.00.15 hours


Happy enough with that, tour of Wessex day 3 tomorrow, 106 miles of hills! Ouch. Off to long course weekend this weekend coming as well with the chaps of 110% play harder compression so will get some good training in up there. 6 weeks to go now, 4 weeks of hard training culminating with outlaw relay. Then taper, feeling fit but these 4 weeks are gonna be the difference between over 10 hours and under! Better get to work ……

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A Haaaard weekend (double race weekend)

Well, I’m glad that’s over and done with.

This week was all geared up to the beaver half ironman. A drop in volume to give me a chance of a little freshness on Saturday morning, I had also planned to race the Poole 10km the following day to keep me In the runnings of winning my running clubs club championship.
This week I had tried a new approach to my race prep courtesy of steve way, I had heard a lot about carb depletion and carb loading and thought I would give it a bash prior to Ironman Switzerland in July. This basically involves a period (3 days for me) of as close to zero carbs as you can followed by a day if massively high volume if carbs to super compensate in the muscles and therefore give you more energy already in the body before you start!

The depletion was hideous, I had to maintain some sort of training whilst on zero energy. Not easy, then to compound on that, I overdid my carb loading phase, massively overate on the day beforehand and still felt it in my stomach the day of the race. That said, I felt fairly good.


So Monday- I had very limited time to fit training in today but managed to get my turbo set in before a spin class which just consisted of 5 mins biggg gear, 5 mins lower gear but faster, for 80 mins, then straight into spinning, then straight into an abs class I teach, then straight in the car, and straight to masters swimming, another good hard swim set!

Tuesday- fairly easy day Tuesday, ran with a client for 45 mins and then went out for a few efforts afterwards by myself, not too hard a run but a few pickups to remind myself of speed before the weekends activities

Wednesday- nice early swim with the tri purbeck lot. Always fairly well structured sessions on a Wednesday morning but I was seriously low on energy due to the second day of no carbs. Nice hard spin class at lunch time and then out on the bike to reclaim my KOM on strava away from a beastly cyclist friend of mine. Managed it, albeit by only 6 seconds and I’m sure he will have that back fairly soon!

Thursday- just a spin class Thursday night which was seriously hot so a sweat fest and the final day of my low carbs so no energy in the tank whatsoever.

Friday- no training, carb loading and travelling to Nottingham for the beaver half ironman

Saturday – the beaver- a few pre race mechanical issues and the fact that my gut was still full of food didn’t put me in the best frame of mind but never mind, time to crack on.
I had heard the swim was pretty nasty and true to form, it was grim, 2 laps and in the second lap, you literally couldn’t see your elbow in front of your face, nasty. Out of the swim, slightly short at 1.75km instead if 1.9km in 27 mins, happy with that, a long run to transition, through transition and on to the bike, always my weakest area. I headed out pretty hard with the intention being to bike like there wasn’t a run, I’d be lying if I said that I pushed as hard as I intended to. I worked hard but maybe left a little too much in the tank, each lap was covered within about 30 seconds of each other at around 45 mins for the 15.5 mile lap, slightly over 20mph, fairly windy out there so not too disappointed.
Now, the run was the one I was unsure of, I know I am in fairly good run shape but I had been told this run was a killer, 4 laps of round a field, up a hill and back down it. Sounds simple, but the hill is about a mile long, and you hit it 4 times! I set out way too fast on the run due to looking at the wrong data field on my garmin, settled in after the first lap and just tried to tick over the miles without working too hard, very uneventful until the last lap I decided to put some work in and get the legs moving. I didn’t get overtaken at all in the run which was reassuring and managed to overtake the leading lady in the final mile so avoided getting chicked which was a bonus. Finished with a 1.24.50 run split so really happy with that considering the hilly nature of the course. 25th overall and 3rd in my age group. But more than that it tells me that I am in good shape and things bode well for switzerland.

Sunday- Poole 10km, there was no part of me that wanted to run this race but having set my sights on the purbeck runners club championship, I need to race 8 of the 12 champs races, I missed the first of the year and am away for the last 3 so couldn’t miss this one, my plan was to stay behind Justin but ahead of hamish to give me second and 49 points. Which should still be enough to win overall banking on the fact that I win every other race I do for them. I felt tired and stiff at the start line but felt like I probably still had a 38 min 10km in my legs. Off we set and I started near the front, Justin immediately pulled away with the pack just ahead of me but one by one, I dropped my pack to move up to the next group. When I reached them I realised that they were still going a little slow so I went round them, including Justin and was ahead, the same as every other race I just concentrated on the next person ahead of me and picked them off slowly. Through half way in 17.38, which is also my 5km pb. The legs were starting to feel very heavy at 7km and aching massively but I dug in, tried not to think about the fact I was cooking in the heat and got to the end, 36.11. Less than a minute from my pb. Surprisingly. Also 40 seconds ahead of the next purbeck runner so 50 points in the champs table and a 3rd win in 3.

Now to relax….

Swim- 5.7km
Bike- 124 miles
Run- 25.5 miles

All in all not too bad a week.

Back to the grind, 7 weeks to go…

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