Introducing the HPU - Flash Animation

1.9k Swim 90k Bike 21k Run - Temperature 32oC

Swim 00:32:47 - T1 04:40 - Bike 02:38:39 - T2 03:00 - Run 01:26:10 Total Time 04:45:19

4th Age Group 45-49, 71st Overall

I was excited to start my first scheduled race of the season. Having raced the last two weekends and completed a very solid block of training I was due a few easier days ahead of the race, so, time to relax and freshen up for the start line.

Pre-race I bumped into a couple of people I knew that were definitely there for the win and I wasn't confident that I had the speed at this distance to beat them to the tape. Doubts started to set in and mentally I (too) quickly accepted that a podium was unlikely and started to think about what my goal for the race would be. I settled on a swim PB, push the bike hard and then run a very fast half marathon to reflect the results I had seen in training and racing recently.
We stood on the beach waiting for our wave to start with over 2000 athletes already thrashing through the water ahead of us. There were nearly 300 in our age group so it was going to be a sprint to the water and a bumpy start to the swim. The gun fired and we were off, shoulder to shoulder diving into the surf. I quickly got away from the mêlée and sat about 20m back from the lead group of swimmers, holding my position until the turn. No sooner had I found some feet at the back of the group than I found myself swimming alone on the return leg, somehow my concentration had lapsed and I had missed the train. I exited the water hoping for around 30mins but was disappointed to see 32 something - OK regroup and focus on the bike.

T2 went smoothly and I quickly found myself pounding up the hill at the 20k mark, the power was coming easily and I was passing plenty as I raced to a 60min power PB. The scenery was sensational and I was feeling good, crack on. The descent was a different matter, with hairpin turns coming thick and fast, quickly exposing my weak handling skills compared to the other strong cyclists. The air filled with the sound of brakes grabbing the carbon rims and the smell of the pads starting to burn. Pleased to finally enter the last 30k of the ride my focus started to drift as I started to feel tired and hot so I started to up my fluid intake and take in more calories. It was at this point that two guys in my age group sped past me and for a while I followed them but they seemed to be a little too close to each other. Through a town I lost contact and knew I should have kept on them, I needed to be in the race and I thought it had just rode away from me. On reflection this was a critical point of the race for me, you need to be in it to win it and I wasn't.

Prior to the race I thought 4:30 would win and it was now clear, as I entered T2, I would need to work hard on the run to come inside 4:45. I resolved to run hard and aim for a fast run split to give me at least that as a takeaway for the race. I settled into a firm pace for the first lap, making sure I kept hydrated as the temperature continued to rise, it being particularly oppressive on the stretch alongside the beach. Lap one ticked off, lap two ticked off in the same sort of time but by this point there must have been nearly the whole field of 2400 athletes crammed onto the 7k loop. Like some demented banshee I screamed at runners to keep right as I came by and pretty much gave up on the aid stations, they were completed clogged up. I nailed the final lap and sprinted down the finishing chute with pretty much no idea as to my race position having not bothered to clock numbers on the run, preferring to focus on running well.

It was a great early season race course in stunning scenery, suited to strong bikers. I didn't bag the swim PB and but I put in a very solid bike leg and was really chuffed the run was a top 20 performance on the day. I had learnt a great deal for the season ahead and am looking forward to the next race in two weeks.

Run 12k 50:46 T1 01:10 Bike 40k 1:14:10 T2 00:49 Run 4k 15:53 Total Time 02:22:50

3rd 45-49 Age Group, 18th Overall

Defying all the rules of specificity, yesterday I kicked off my long distance triathlon season with standard distance duathlon. My training has been very consistent week in week out but I felt I needed to inject some race intensity into the plan so two clicks and I was entered. My training load in the week leading up to the race was normal albeit riding back to back 180k rides isn't that normal for me. Throw in a few swims and a couple of runs and I was properly tired for the Saturday, as planned!

Having nearly bailed out of my second long, wet, cold ride Wednesday I wasn't relishing the prospect of a wet, cold race on the Saturday and I had my excuses prepared. I awoke tired but with only a little soreness in my quads so excuse one was out the window. We arrived at the race venue and whilst it was cold and windy there was no rain - nothing for it now, I was on for the race. It's been years since I have done a duathlon so I really had no idea how to pace the opening run but I stuck to a half marathon type pace which was hard but manageable. The loop around the reservoir started into the wind and flattish but 6k in you hit the hills which are enough to rob you of pace and rhythm. By this time the field had kind of settled into an order and whilst I did pass one or two more, the race moved to the bike section. A pedestrian T1 saw me onto the bike and after only a few minutes the hills started to come, steadily getting steeper with each mile passing. There was little opportunity to win time back on the down hills as the road surfaces were poor and the turns sharp and blind. I concentrated on pushing hard on the up hills as to an extent, this was the point of racing a short hilly course, that top end intensity that it is not always possible to hit in training. I managed to pass a few riders over the 40k and by the time I hit T2 there were only two bikes in my age group racked. No sign of them so it was clear that there was no realistic opportunity on the last 4k run to make up any places. I ran hard but within myself to complete the race.

A great course and a useful injection of intensity into my programme. As a bonus it transpired the race had been nominated by English Triathlon as their inaugural duathlon championships, so, I had a bronze medal!

Fabtastic week of training with Steve Lumley and co in Majorca last week. Swam hard, ran hard and biked even harder! Its so good to be back to training hard again and I really made the most of opportunities in Majorca. Of course we tackled the mighty Sa Colabra, also did some good group work and hill efforts on the bike. Lovely 3km swims across the bay as the sun rose and some really helpful swim technique work (Cheers Steve and Bex!). Overall a great week, shame its rained every day since I've been home, but hey guess that's what gives British triathletes their grit!

The HPU was well represented at the London Marathon last weekend.  HPU sports scientist Chris McManus was delivering sports nutrition advice and presentations on behalf of Lucozade, the official sports nutrition sponsor, during the expo in the days leading up to the event.  On the day HPU coached athletes Max Ayers and Neil Catling, HPU club athlete Craig Warriner, and HPU work experience student Kat Parnell were all running.  Max was first across the finish line in 3h11m, followed by Craig Warriner in 3h22m, then Neil Catling in 3h31m and Kat Parnell in her first marathon in 3h33m.

HPU race team member Ellie Bushell opened her 2012 season with two impressive performances.  Moving into the tristar 3 category this year, Ellie placed 4th in her first competition in that age-group at an event in Leicestershire.  Nearer to home, Ellie took first female overall at the Fritton off-road duathlon, beating the adult field.

HPU Race team member Kiera Tippett took victory in the Eastern Region Biathlon (Swim-Run) Champs.  Scoring more points than all other age category winners on the day, Kiera now goes forward to represent the region at the National Biathlon, where she has the opportunity to qualify for the World Championships.

Human Performance Unit youth team members opened their 2012 accounts at the National Duathlon in Loughborough.  Highest placed was Molly McKenzie tacking 8th postion in the youth female event.  In the youth male event, James Kidd placed 11th, whilst Elliot Bennet, in his first youth event placed 27th.