Ironman

Harrison and I have smashed out an iron man this week! Approaching each discipline separately rather than together we decided to start on the bike, cycling our furthest distance we rode the official loop of the Challenge Henley course. Tackling the long taxing hills three times put a massive strain on our body. We completed the course in 6 hours 36 minutes, happy with this we decided to have a day to recover and put our furthest run in, wanting to become familiar with the Challenge Henley run course we set out to run three out of the four laps aiming to complete 19 miles. However we added a little extra to each loop to complete the gruelling 26.2 miles in 3 hours 54 minutes. Being fulfilled with our achievements on the run and the cycle we could not justify cutting our swim short so the following day we swam the 3.8km. This week has been all about putting in the distances, this has had both physical and mental gains. On completion of this I have decided to further my research on preparing myself mentally and methods to increase mental strength.

Lake swimming in Italy

A holiday with Mrs Hindley to the Italy Lakes offered me with a great opportunity to gain confidence in my swim and get some millage in. Within a week I managed to get 6 good 3km swims in I also managed to get 4 good runs in, a hard 1hr run, 2x 12 mile runs and15 mile run. On my return I contact Harrison and we had a spin out on the bike covering 50 miles, I picking up a puncture 35 miles into the cycle but this offered me practice to use my foam canister. The repair job on the tub lasted a further 15miles. In general the cycle ride was a really good eye opener as we meet approx. 50 cyclists all cycling the challenge Henley loop. The training session inspired Harrison and I to get some millage in our legs!

Training on the bike

The bike element could be argued as the most important out of the three disciplines, it is certainly the furthest distance and takes the longest time to complete therefore it is one that cannot be neglected and ignored! With this in mind my recent focus in training has been towards the bike, getting strong on the bike and more importantly getting my legs prepared for the hills that Challenge Henley course demands. Cycling approximately 200 miles in 4 days the training was going well just before picking up a puncture in my back tub. A trip to the bike shop slowed my progress down. Whilst I was still at work I decided to ordered some spare 650c tubs for my front wheel and visit the bike shop at the weekend to get me back on the road for the week ahead. Not wanting to lose days training I cracked out a small 4 mile run and a 3km swim over the weekend. With training slowing down slightly over the weekend I decided to swim 3km followed by an 83 miles bike ride, which was my furthest cycle to date. Rest for a day I decided to get back out on the bike and get two hours in the saddle.

Training up date

Alex and I closed the training month of July with a long distance triathlon training session. Fresh from America Alex was keen to get some millage in after his success in a sprint Tri. Over in the States Alex has been working on his swimming technique and as a result the hard work has paid off. We set off to complete 2.25km swim in the lake, Alex looked extremely comfortable and strong. We followed the swim with 39miles on the bikes and 13 miles run.

Thames Trots

Down Tow Up Flow Half Marathon.

The race was the first long distance running event since i completed the Marathon in April, it followed the Thames tow path from Marlow into Windsor. The course was flat so i set out hard and aimed to run as close to my PB as possible. Although i knew this was going to be tough as i entered Cookham at the four mile marker, I suffered with bowel problems and was forced to take a pit stop, getting any where near my PB was going to be a challenge! Disappointed and frustrated with myself i attempted to make up the time lost by attacking tricky corners, road crossings and bridge crossings.

The beautiful scenery of the course took my focus from my bowels and allowed me to run and enjoy the course, well for three and a half miles until i had had to pull over for a second pit stop and this did not improve, a third stop off came close to the ten mile marker, this was not a good run! Runs being the appropriate word! The course itself was not closed off from the public, so i apologies to fellow athletes, cyclists, dogs and walkers. Going into the last three miles i still had my sights set on subing 1hr 30mins, so i picked up the pace and focused on catching up the athletes ahead. I cracked it, running a respectable 1hr 28 mins which included 3 pit stops and a dehydrated body. The run was a serious wake up call, to how difficult the Iron Man is going to be.

First Olympic Distance Triathlon

Marlow Triathlon was my first Olympic Triathlon, I anticipated on what I was going to expect after watching the start to the Marlow River Swim on a wet Saturday afternoon. Feeling a little nervous about the swim and not feeling confident about my bike I was eager just to get going. Like all starts the first 4 minutes in the river was manic, not relaxing and quite frustrating, the memories of entering the boxing ring came flooding back! Alex describes it well in his previous post. Once I settled into my stroke I felt comfortable and thought I was passing people, which always provide you with confidence. However there is lots of work to still do on the swimming front!! Happy to get out of the water I entered the transition zone and wrestled my wetsuit off. The T1 process will hopefully only get faster the biggest thing is to remember everything… cycle helmet clipped, nutrition etc. Cycling out was great as the course included elements of the Challenge Henley route. Cycling up to Nettlebed was taxing but coming back down the hill was exhilarating. I tried to stay strong on the bike and not thinking too much about the run, going into T2 was a relief as I have recently had a large number of issues with my bike, which results in low confidence about the technology and whether I have the right bike for this event. My aim for the run was to clock as close to 40 minutes as possible and to attack the fellow competitors, knowing that the run is my strongest discipline I really wanted to make an impact on the field. Shaking off tired legs I clocked 20.45 for my first 5 km, motivation and support from my wife instilled a fast 2nd lap, as the aim was to close the gap on all the triathletes in front. Relatively pleased with my run and overall time, with nothing to compare it to have included the results from fellow competitor and GB triathlete Mark Yeomen. Out of the 215 competitors that finished I came 26th overall. An analysis of my performance indicates time lost throughout my swim, as indicated before this is an area that requires more work! Area for improvement in T1, Mark’s time here is ridiculously fast! I think I’ll get the baby gel ready for the next event. I’m fairly surprised with my bike but I know I can improve here too! In general if I aim to take this serious I need to work on all element but my focus will lie both in the swim and the bike, with such a short time frame to Challenge Henley. The results from the race can be found following the link: http://www.f3events.co.uk/ additional action shots can be found on the following link, http://www.sussexsportphotography.com/ using the hyper link Marlow Tri, you can filter using my race number 351.

Mark Yeomen Philip Hindley


Swim Time 00:20:59(5) Swim Time 00:28:29(87)
T1 00:00:32 T1 00:01:10
Bike Time 01:04:21(4) Bike Time 01:10:30(53)
T2 00:00:32 T2 00:00:36
Run Time 00:40:00(15) Run Time 00:39:02(10)
Overall Time02:06:27 Overall Time 02:19:49

Previous training update: I have really enjoyed embracing the triathlon community in doing so I built a great relationship with an outstanding athlete who is on the top of his game for his age category, Jules. Jules has recently won the Windsor Triathlon and smashed under 5 hours for a half distance Iron Man in Milton Keynes, a true inspiration and a great motivator, it’s great to have Jules down at the lake.

Previous lake training distance have included 4.5km, Aquathlon with Harrison (3.8km swim & 7 mile run), my previous two swims have been 3km. After buying a new pair of goggles for the triathlon my last swim has felt like my strongest, visibility certainly aids swimming performance! Prior to the Triathlon I had a great ride out on my bike with another excellent triathlete who will be alongside us on the starting line on the 18th of September for Challenge Henley, Laurence Miles. Laurence is a GB long distance triathlete, who achieved 10th overall position on Marlow Triathlon at the weekend, 2nd in his age group, a frustrating 15 seconds behind the winner who has also represented GB for triathlons. Laurence and I cycled a loop of the challenge Henley Course, clocking 70 miles in total.

Training update

With a far too hectic work schedule kicking off, training has been difficult to fit in but have managed some good sessions. Have been in the pool alot working on technique and doing some shorter sprint sessions and longer distance swims (which are really boring compared to in the lake at Little Marlow). Have also put in some runs, nothing of a huge distance but some good intensity. Enjoying running around Boston at night, some amazing views, photos to follow. Also cracked my first decent track session for a while, not a lot of speed knocking around in the chicken legs but did some solid 400m and 800m reps. Again the heat takes its toll abit but it's great to be enjoying tops off training. Need to look at some longer stuff in prep for half ironman on 30th July. Could be interesting!

Marlborough Tri 2011 - Podium finish!

Last Sunday I travelled to the town of Marlborough about an hour west of Boston to compete in the third annual Marlborough Sprint Tri. It was completely thrown together last minute and a big thanks to Pete for lending me a bike (about 10 sizes too small!) and for sorting late entry into the race. The event kicked off at 9:00am but it was still blazing hot. The swim was only around 500m but it was emotional as the first 200m were like a washing machine of bodies all colliding with each other for space. Great experience but not very nice to be literally fighting for position. Managed to find some clear water but exited the swim way down the field. The bike course was a 20km course split into 3 loops. This included some challeneging hills but also one kick ass decent that allowed you to seriously test your nerve and the size of your kahoona's!! Despite my riding position being aweful on the small bike, I left it all out on the cycle course but then paid the price on the run (felt terrible all the way round). Was all in all pretty chuffed with my time of 1hr 19mins given the type of training I've been doin. I was a whole 18mins behind Pete who won the event overall. Great effort. Looking at my splits I did give away nearly 3 mins to him in transisition! It was a great experience and great to race with Pete and in the same event as Olympians like Jarod Shoemaker and also Dick and Rick Hoyt. Dick Hoyt competed with his severely disabled son Rick towing him in a dingy on the swim, with him on the the front of his custom built and bike and in an adapted push chair for the run. Inspirational stuff. I was stoaked to come in 39th overall (including the elite men), In the top 10 of my wave and 2nd overall in my age catagory (25-29). You can't argue with a podium!! It was a shame Harrison and Hindley weren't there as I'm sure we could've sweeped the board! No wait, Stewey would be in the veterans section!!! Great day and great to say I've raced in the USA. Even a flat tyre on the freeway driving home couldn't damped the spirtis. Totally awesome dude!!!

First session stateside

For the next few weeks I've left Harrison and Hindley (and hopefully Mr Prior) to keep smashing the training hard in the UK while I'm away working, sunbathing and warm weather training in Boston. A good start has been made with a killer pool session yesterday. I'm lucky enough to be training with Pete Mallett, a former member of the US Tri team and experienced world cup racer. Pete and I completed some sprint work in the pool and looked at some drills working on the catch phase in the water and tunring more efficiently in the pool - not essential for ironman but essential for looking the business!!

Possible opportunity this weekend to race in a sprint tri just outside Boston - updates on this and future training to follow. Hoping the boys back in berkshire are training hard - no doubt of this! Half Ironman pencilled in the diary for July 30th - fingers crossed were ready!

Strange fish!!

With the sun in the sky the ironboys headed over to little Marlow lake for the first open water swim of the training program. Harrison, being an experienced lake dweller was chomping at the bit. AB and PH were a bit more sceptical, mainly because they can both only just about swim!!

It turned out to be an awesome session and a great atmosphere down at the lake. despite the initial worries, a total of 3KM was covered! Only 800 meters short of the full ironman distance. Confidance gained no doubt!

Photo (L-R) Phil 'the dolphin' Harrison, Stewart 'the stickleback' Harrison, Alex 'the mutated sea bass' Ballard.

They've won it four times!

Team BCA retained the Pharmalink Maidenhead Relay Marathon for the 4th consecutive year on a wet and windy Sunday in June.

The team of Si Neale, Alex Balalrd, Stewart Harrison, Phil Hindley and captain Jon Childs romped home in a collective time of 2:33:00 after all running two blistering legs each around the 2.6 mile course. Some awesome running was on dislay despite the harsh weather and PB's were logged by all the BCA athletes who were looking lean and hungry despite already taking the event title for the previous 3 years.

Check out the link below for the event video

http://www.maidenhead-advertiser.co.uk/leisure/article-21763-video-maidenhead-carnival-2011-sunday-highlights/

The BCA-B team were also on great form with some top runs from all the athletes.

As the trophy was presented the organsiers stated that a 5th win next year would net the BCA team the trophy for keeps! Let's have it then!!