Help for Heroes/Turbovember/Sports Massage/PT/Ab Challenge.....

It has been a while since my last post (Ironman Wales race report) and boy has it been boring!!

Having built up all year to this fantastic race, I think I caught some of the ‘Ironman Blues’.

Having injury I decided that I would have 1month complete rest with no running, cycling or swimming.

Unfortunately it has not seemed to help as I am still suffering daily with this issue. I think it’s going to be another year of moaning and treatment, because I have entered for Ironman Nice next June and definitely want a return to Wales. Maybe then ill step back, but if I have not responded to rest and medication then something is not right.

In the days following Ironman Wales, I decided to jump in get the M-dot tattoo, which I have always wanted since a young lad, and decided I wanted something different. After scouring the internet looking at designs, I settled on trying to incorporate the 3 elements of triathlon into the M-dot itself, and I am so pleased with the outcome. One thing I have noticed is that so many people don’t know what the logo is or represents (which means I get to tell them every time they ask!).

Here is the finished article:

I would like to thank everyone who donated to my fundraising for Help for Heroes (Ironman Wales), I have raised over £900 for the charity so far, you can still donate at www.bmycharity.com/robcrabtree.

Having grown very bored of doing any activity and exercise, at work me and my boss Tara (@Tarahammett) decided to challenge each other to a ‘who can get a six pack first’ competition. Normally im not majorly bad or good with my diet but put a challenge in front of me and I commit to it 100% and shift all my focus to that task. So, it’s on with the healthy eating. I am actually surprised, I have spent years mocking Tara’s eating plans and habits, yet I find myself 2 weeks in to the challenge, not craving chocolate or any junk food etc. I have shocked myself at how disciplined I can actually be with my food. I think if I were hammering the cardio like I use to I would not be as strong willed, but the goal is decrease body fat %, that’s what I am doing!!

2 weeks in and already I have a noticeable difference (in my head, pictures might prove otherwise lol), and my body fat % has dropped from circa 15% down to 13%. I would love to reach 10%, we will see.

However Is till cant see me winning as Tara is in fantastic shape and has a lot less fat to lose than me, in fast she hasn’t any so I am screwed J However the challenge is all I needed to kick start my improved diet, which I will 100% maintain! I have tried new foods and combinations, and feel far more energised and refreshed, combining more fruit, vegetables with lower complex carbohydrates, which use to make me feel lethargic.

Since Ironman I have also enrolled on a part time Sports Massage Therapy course at Gower College Swansea, which I am loving! I have always enjoyed having sports massage and its something I have always wanted to do, I want to keep people in the best shape possible and help them recover from injury, just like what has or did happen to me.

I am looking for volunteers to reach my target of 120hours of massage, so if anyone wants a freebie, after a run, injury or in general, just get in touch and ill be happy to help! (twitter or email, details in my logo) 

Another aspect I have focused on since Ironman is my personal training business. This is done in conjunction whilst working at the Dragon Health Club in Swansea. I have started to get some new clients, all with different goals and targets. I also now offer online nutrition packages from as little as £15 (for 1 month period, not a contract etc) and online fitness plans, all with round the clock support.

So if you want some help with your diet, your training plan, or anything at all, please get in touch. I know some of you on Twitter (@Trirob249) already have and I look forward to helping you all reach your goals and targets.

Oh yes, and cant wait to get started on the November Twitter/TriTalk challenge of ‘Turbovember’, which involves getting to know our turbo trainers a little better throughout November (@Davmort is the ring leader, he’s worth a follow too!).

So, it is going to be another fortnight before the next blog, hopefully with me boasting a 6-pack and nice strong core, however I doubt it.

One thing this challenge has taught me is that I will definitely maintain this throughout my triathlon training and all season long, it really is essential and so beneficial.

I AM AN IRONMAN!!!!!!

Well the A race has finally rolled around, entered in December, training started in March, and it's been full of highs and lows. It's been a great experience, and one that I am certainly not keen to let go, so, I look forward to 2013!

The final 2 weeks build up to Ironman Wales (after a great Llanelli Olympic distance triathlon race), was an absolute nightmare. As I have moaned about on many occasions (sorry to everyone,me specially my work colleagues who had to listen to me whine for 8hrs everyday for god mows how long),  this year I have suffered with a knee injury, IT band syndrome, and finally hip bursitis (diagnosed last week). The knee was painful, IT band syndrome was inconvenient, whereas the hip bursitis (groin area) was absolutely chronic! So I had spent days icing, resting (pretty much no exercise apart from open water swims), and smashing paracetamol and ibuprofen. With no avail. 3 days before Ironman I visited my GP, to ask for some über strong painkillers and anti-inflammatories to make sure I get around this tough course. I was sat in the waiting room full of I'll people coughing and sneezing with my shirt pulled high over my nose, last thing I wanted was man-flu (I've had this before, it's serious :-). Finally I went in, it examined, diagnosed, given a prescription then I was on my way. I picked up the goods from pharmacy then headed down to Tenby (Thursday) with my mate Phil (also doing Ironman), to register early, pick up bags etc and get home to pack rather than cart everything I owned down to the b&b.

Thursday

We arrived in Tenby, signs everywhere, it was already buzzing! The streets were full of people with Ironman rucksacks, compression gear, Oakley glasses and more importantly expo purchase bags!
We headed straight to registration, picked up our wristband, swim cap, and rucksack (filled with transition bags), this was amazing! I have never experienced this before, having only ever played football for the past 14 years (lots of sprints and a unofficial half ironman), this experience was the business and I was loving being part of this crowd. There were French, Swiss, German, Italian, Australian and many more accents flying about the place, people really do come from everywhere around the world to this amazing place. However,the Taff's drowned out the exotic accents, damn right boyo!
Having picked up everything we needed, we grabbed some grub, had a good look around the expo where we would later spend silly money no doubt, and headed home to pack.
Packing was actually not that bad for me considering My OCD. I had made swim/bike/run lists the night before, so packing only took 30minutes, even after double checking I thought this ain't like me?!?! I then got the bike ready along with all my nutrition. Race numbers attached, spares bag done, top tube bag filled, I was READY!! So I had an early-ish night, took some of the painkillers, iced my groin and off to bed...............dreaming of flat tyres, chains breaking and Jellyfish!

Phil, Me, and Jamie (local lad)

Friday

I awoke Friday morning bright as a button nice and early, had a low fibre breakfast (which I had been doing all work and actually felt better for. My boss Tara gave me a great recipe to try and it rocks).
I packed the bike and all my transition bags into the car, along with the clothes etc that I needed for my weekend down in Tenby.
I arrived at my b&b at around 12pm, to find I Watson the top floor, 3 flights of stairs, I thought "this will be fun when I can hardly walk". The owner of Ivy Bank Guesthouse was Anne, an absolutely lovely lady who made my stay so enjoyable. She took my bike and left it in her downstairs living room to save me hulking it upstairs.
So, I was all settled in and packed, time for a practice swim. I met Phil and Luke (dynamite triathlete, 2nd and Llanelli) over at North beach, and the sea looked amazing, so calm and clear, now i was excited!

The practice swim was lovely, nice temperature, calm waters, very little current, sun was shining, everyone was happy, this was great! I had a chat with a chap who was Kona obund from his performance at Bolton, he just fancied doing Wales. The practice swim was only around 900m or so as the tide was still coming in, but told us all we needed to know about the conditions, perfect!
After the swim, I headed back to the b&b for a shower, change of clothes then headed with Phil to the race briefing and pasta party at Carew airfield (also in our car was a few local lads, another Phil, Jamie and Gary, all the boys in the back, me Phil number 2 and Jamie, all Ironman virgins).
the race briefing was a great experience, chatting to other athletes, having a laugh when the announcer said ''Ironman Wales, the toughest Ironman in the world''. Great, no one told me that when I signed up :-)
The announcer was a cracking guy from South Africa and made everyone feel comfortable an reassured. HE gave his speech, told everyone what was what, and let the pasta party begin.
Myself and Phil stayed around and stuffed our faces with fabulous carbohydrates (and some cake). Once we had our fill, we headed off back to our quarters. Back at the B&B for a night of Top Gear and relaxing. 10.30pm came and I tried to get some shut eye, which surprisingly for me I did, however, I awoke at about 2am with terrible indigestion pain (I think that's what it was anyway), first thought was ''damn pasta people have poisoned me''. I could not sleep, on and off very hour, being woken up in pain, so I ate some welsh cakes and drank water in case it was hunger, but was wide awake at 6am.

Saturday 

Saturday was pretty uneventful. After breakfast I headed to Sainsbury's and bought 2 large bottles of Gaviscon and some Rennie tablets to get rid of whatever this indigestion type pain was. It seemed to work for a while. I met Phil at around 10am and we both racked our bikes ready for the next day, picked up our race timing chip's, racked our transition bags (after a last double check) and headed our separate ways. The rest of the day I spent it looking around the expo, buying a cycling jersey and some new water bottles. Ironman branded of course. I also tried on a 50% off wetsuit by 2XU, as mine is full of holes and held together by glue, its mainly glue with a little bit of wetsuit material still left. I really wanted one of these suits for 2013 but the neck was far too tight, and the next size up I bent over in and split the arse, Oooooooops!!
I then headed to Tesco, stock up on pasta, croissants and anything else I could find and made my way back to the B&B. I wanted to try and get a good solid 7 hours sleep, which I thought I would considering my poor sleep the night before. 9:30pm arrived and I was sleeping before Match of the day. However, again, early hours I was woken by this damn stomach/chest pain, I necked half a bottle of Gaviscon and shoved a load of Rennie down my neck. Sleep was better than night before, so I figured it had to be indigestion.

Sunday - Race Day

My alarm sounded at 4:30am, coffee made and had a wash to try and wake up. Headed down for breakfast where Anne had done all of us (4 first time Ironman all under one roof), porridge and toast, to load up with energy for the day. I hate porridge but knew I had to eat it, so forced it down me along with 2 rounds of toast and a croissant. I felt sick. I knew this would subside and knew my body would be grateful for the calories and carbohydrate later in the day. Back up stairs, tri shorts on, and headed to the race Transition area.
Transition was brilliant! Pitch black with people pumping up their tyres getting everything ready! THis was amazing! I pumped up my tyres, donned the wetsuit, dumped my white back with my civvies in, and met Phil and headed to North Beach with about 1500 other athletes. The air was filled with excitement, nervous energy, chatter, Ironman stories, and surprisingly no rain, this was good! We made it on to the beach after hanging our small yellow bags with spare trainers (for the 1km run to T1). Quick dip and into the pen for the start! EEEEEEEEEEEEEEKKKKKKKKKK I was massively excited and loving this! Also, the indigestion had gone, maybe it was nerves? who knows, I was happy it had gone anyway.
Everyone then headed out of the holding pen and onto the start line, and I found myself, along with Phil, very, very close to the Front, maybe in the first 100, so I decided to drop a little further back. The Welsh National Anthem was sung, the supporters cheered, the gun went BANG, and we were off!!

Swim

It was a sprint to the waters edge and a dive in as quick as possible to avoid getting trampled. The swim was 50-80m straight forward to a buoy then a 90degree left turn, just to add a little extra fight and biff to the swim. I was being elbowed and kicked across the sea, but gave as good as I got. Made the left turn with not too many issues, and managed to wedge myself in between 2 very good swimmers, and this is where I stayed for a while until they were too fast for me, I was then swimming next to some dude with a terrible technique that allowed him to punch me in the back of the head with every single swing of his right arm, thus disrupting my own rhythm. I am a placid, laid back kind of guy, but after a while I told myself that If he does it one more time I am going to lose patience. Unfortunately for him he had no idea and hit me again, so I turned off course and gave him a little kick to show him I was there. I did not see him again for the rest of the swim. I rounded the first turn buoy in a large pack of about 20 swimmers, no biff for me as I stayed wide. got into a nice rhythm again on a long straight, I felt amazing!! I felt like this was my best swim ever. I rounded the final turn buoy and headed back to exit the water from my first lap, watch said 31:07, I was happy with that. I wasted no time, sprinted through the pen and then made my Baywatch style dive back into the water for lap 2. This lap was even better, even if I was a little tired, I had a lot of clear water, no biff at all, did not bother drafting as was afraid of being kicked in the face. The only negative about this lap was that in my rhythm I did not sight for a while and ended up going head first into a marshal on a surfboard, those boards are hard! Damn! I apologised and carried on. The sun was peeping out and it was going to be a good day, I allowed myself an underwater smile, I really was loving this. I exited the 2nd lap to the roar of the crowds and view of other othletes running up the zig zag path on their way to collect the trainers and were all T1 bound. 2nd lap 31:57, 0:50 slower than first but this included my head on collision and also the run through the pen after lap 1.

Swim time: 1:03:21

I had no trouble finding my shoes, whipped off the wetsuit, slung it around my neck like a scarf and blasted up the ramp! I got up into the main town passing a lot of athletes, keeping an eye out for any people I knew supporting. Then I heard it, the screech!! ''GO ON ROOOOOOOOOOBBBBBBBBB''. I was absolutely chuffed to see my boss Tara, her husband Justin and Deborah (another mates wife who was also doing this race). They were cheering like mad and videoing on their phones, so I sucked in my belly and carried on, giving a wave as passed. This really gave me a boost. then 200 yards down the road I heard someone else yell my name, a member of my Gym Paul had also come down to watch. This was amazing. Anyway, off to T1.

T1

The tent was buzzing, people scrambling for their bags with all their bike kit in them. I grabbed mine, sat down and put on bike shorts and tri top with bike jersey. I wore a bike jersey as I knew I needed somewhere to put my food bar wrappers and also to add a bit of wind protection. To hell with the gloves, arm warmers, rain jacket etc, if it rains I get wet, I had done enough wet weather training this year, what difference will it make today. I am out of here! Helmet and glasses on, shoes tightened and I was gone! I grabbed my bike, hopped on and away I went.

12:04 - T1 and I was on bike for 8:17am. Not bad considering the 1km run to T1 as well, quite sharp.What a great start to my day!! I felt amazing! My plan was to be on bike for quickest 8:20am, happy days!!

Bike

As I mounted the bike at the designated line and headed out of T1 past the mass crowds I allowed myself a little smile, I felt great and something told me it would be a good day, the support probably made me think that and feel more optimistic. the crowds were epic! Another reason was because as I pedalled away I still saw lots and lots of swimmers running to T1, OK I was not in the lead group by any means but it really gives you a boost knowing, for you standard, you have performed well.
My main worry on the bike was 1.) Having a puncture on my new tubular tyres (2 weeks old, 1 flat already and little experience in changing) and 2.) would my groin hurt all the way around.
Hitting bout mile 2, I saw 2 guys on the side of the road with some stonking bikes changing a flat. In my head I panicked a little and decided to ride in the centre of the road to avoid an debris that lay in the left close to the curb.
I was also wary of pushing too hard too early and completely losing my legs and bonking. However I stayed in a nice rhythm and just kept the cadence high, just like I have since I started cycling. There's a long-ish climb after about 20km and it is one that didn't trouble me (due to training in Gower/Brecon), so I stayed relaxed kept high cadence and spun up the hill passing a lot of heavy breathers as I went. I actually felt a bit of a show off, but knew that surely some would pass me on their £4000 time trial bikes later on. I allowed myself another smile when I noticed that I was passing a hell of a lot of riders in the first 30-40miles down to Angle and back.
It was pretty much flat and a little windy, although not too much, but was really firing today! I had 2 weeks of no exercise due to my injury, and it wasn't rearing its ugly head today just yet, so I pushed on as my legs felt so fresh (thanks to Beccy @ukbodyworks).
The support out on course was amazing, in every single town people were sat on huge beanbags, fold away chairs, deckchairs, tables and some even had their own tent/gazebo type structures as they were there for the day supporting. I have 2 real memories of support on that bike course (obviously with the exception of people I knew, Paul and Andrea from my gym down at Saundersfoot), 1 was a group located on one of the narrow streets, probably a farm, and where they were sat was at the top of a little inlcine, and as I approached alone they gave a huge football type cheer (like when a player takes a penalty), ''Ooooooooooooooooooooooooo-wwwwwhheeeeeeeeeyyyyyyy'', and I just giggled and said thank you. As i headed down the lane behind them I heared them do it twice more, obviously for the riders behind me, they must have had such a laugh.
My other memory is of a little girl sat on her push bike with stabilisers and her proud dad stood behind her in their driveway, at the top of a hill that was about to see us riders descend very fast. She was sat there looking in awe at every rider and her dad just stood and watched. He probably thought she would get bored or tired, as children do. However, on my 2nd loop of the bike course, it has started to rain a lot, and I passed the same house again and that little had not moved! She was still sat there head swivelling to see every bike. The only thing had changed was her Dad, he looked miserable! He was now wearing a soaking wet rain jacket with and umbrella and did not look pleased. I can only imagine the number of times he said to his daughter ''lets go inside and watch out of the window'' and her response was obviously ''not a chance pop''. So as I passed for the final time I gave them a Thank you and a wave.

Lots of the bike were uneventful, false flats sapping your legs, and obviously Wisemans Bridge (16%) and Saundersfoot were tough climbs all to be done twice. Luckily me legs felt fresh and went up them well, hopefully keeping heart rate low. The descents in wet were more terrifying as these thin wheels dont break well in the wet. My thoughts were confirmed when I saw 4-5 riders sat on the roadside with broken bikes being tended to be emergency services and first aiders. These men and women are brilliant and help us all feel safe so thank you. I am always very cautious going downhill, I fell off when I was a kid straight over the handlebars and lost a front tooth, I only have one now and I intend to keep it that way.
After about mile 90 I still felt superb, I did not even allow myself to think of the marathon, I just focused on the bike.
I took in lots of nutrition, plenty of fluid, gels, bars, bananas and felt good. Again the support was great, kids would stand on the roadside wanting high 5's, which, considering they stood out there all day and cheered us on, everyone got one from me, plus it made me feel like a pro on the Tour De France :-)

However my mood soon changed when as I was heading down a hairy descent, I noticed an ambulance parked on the corner of a junction parked at rather a silly angle, so I slowed down and took the corner wide, as I did I saw my mate Anthony in the back of the ambulance! ''Noooooooooooo'' I thought. So I let two riders pass me, swung back around and stopped so see how he was. He was having some stitches in his elbow and said he had gone into a rider who had fallen off in front of him. He seemed in shock as well and did not want to say much. I spoke to him for a few minutes and said I would inform his wife who was back at Tenby. I wished him well and off I went. Seeing this made me even more cautious, so I probably lost a little time, but its not worth the risk.

The final 20miles or so were known to be the toughest part of the course. I took my time up the Wiseman's Bridge second time around, trying to push some guy up as his chain came off, however I was not moving fast enough and nearly came to a stop myself. Then I hit Saundersfoot where the support was epic, I saw the actor Charles Dale (Corrie and belonging) who was cheering everyone on and rugby player Ian Gough (Welsh international). With that support I decided to smash it up that final hill and everyone went nuts seeing riders really push on the last hill. I only got half way before my brain said ''slow down idiot'', so I sat back in the saddle and spun up there, again feeling great at the top.
It was then a few miles flat to the finish with the climb into Tenby itself, as I rounded the corner, I got out of the saddle and saw a group of Celtic Tri'ers who gave me a massive cheer up the hill (thank you Hayley/Rob/Mart), that sent me on my way.
I was now back in the the thick of Tenby with the crowds who were there in their thousands cheering everyone on. I dismounted the bike, pressed stop on Garmin, surprised to see a 6:29!!! I was hoping for a 7:10. ''Well well, this is going to be a good day'' I thought.
I headed into T2 full of optimism and trepidation, as I have never ran more than 16-17miles before, and that was fresh, now I was about to run 26.2miles, after 112miles on a tough bike course and 2.4miles of swimming. In my head this was fun, it was a challenge!

Bike time: 6:38

T2

I headed into the changing tent grabbed my run bag, sat down and one of the marshals came and grabbed all my kit I needed and tightened my race belt while I removed my cycle clothing. I was doing this event for myself, but also decided to raise money for Help For Heroes charity as its a charity I am very fond of. So, on with the Help for Heroes run vest, trainers on, Garmin on wrist, hat and glasses on (no idea why, they were pointless and not needed), and away I went.

T2 time: 06:23

Run

This is where the support makes everything worth it. All the wet running you have done, all the horrible early morning runs, the wet and windy bike rides. It is all worth it when you hear people cheering you on, even if they do not know you. these people are amazing and I would thank every single one of them, which I will do my best to do next year (if I return :) ). As you get cheered on I would say thank you anyway, they stood there in the rain for god knows how long, look at your race number, see your name and give you a cheer of ''go on Rob'', or as I had a lot ''Go on Heroes'' (H4H vest).

Annnnnnnnnnnnnyway, I was off on to the run, looked at my watch to see it was 3pm-ish, my first thought was ''I have gone way faster than I thought possible and will be finished by the time my parents arrive''. So I knew my mates Andrew, Hayley (Andrews wifey) and Geoff were on the course somewhere down to support me, I would get them to call my parents and tell them to get down here quick, as Crabtree is flying!!

I knew I had to be sensible on the run, take in lots of fluid and nutrition, walk the hills, and just stay steady. The first 10km look I ran it all, hills included, grabbed some Pepsi and Tuc biscuits (these are the greatest food ever, full of salt and fill you up, I did not touch anything else, this worked for me). As I was heading around the main town I saw some Celtic Tri'ers again, Rob and Martyn gave me massive cheer as I passed. Then as I passed through the centre of town I saw Andrew, Hayley and Geoff giving me a massive cheer, this gave me such a boost and I was so pleased to see them. Having people there you know gives you more inspiration to do well and give it your all.

I picked up my first lap band (which I loved the location of, mentally made things better), and finished the first lap under the 5 arches in Tenby, again to a massive cheers from Celtic Tri-ers and fellow Twitter-ers Jason (@davmort), Richard.H (@KennybOy) and Richard (@RichardLLewis). I did not know it was these guys at first, the shouts they gave me were brilliant, some high 5's thrown in too, but I just thought that was because the pub had 'YMCA' blaring out of their speakers and as I passed I thought I would do the dance to that song :-) give them a laugh init!! So lads, until the next day came and I saw your pictures on Twitter i didn't know it was you lot, I apologise! But thank you so much!

1st lap done - Bit too quick for my liking, belt I went on feel as I don't use Heart rate etc, and I felt good and comfortable.

Out on the 2nd lap I still felt good, again, I ran all the hills, taking in Tuc biscuits and Pepsi from every aid station. I saw a lot of folks I kind of knew on the run and said Hello. What also gave me a boost was seeing my mate Phil absolutely flying on his marathon, his aim was sub 12, he got 11:22, congratulations Phil! Dynamite performance. Every lap we passed we ventured into the centre of the road and gave each other a side 5 and told each other to keep going. The camaraderie was great and really kept me going. It also gave me a boost knowing I was not as far from him as I thought, my aim for the day was 13hrs, or as close as I could get, with injury, 14hours seemed possible. They way I was going I was on for 12:15-12:30 with a good push. Being my first Ironman and marathon, I decided to keep calm and maintain steady pace, last thing I wanted to do was blow up and walk the remaining 13miles.
Again, the support even far out on the run course was great! The kids shouting ''Water, Pepsi, Gatorade, Energy Gel'' as you passed so you knew what to grab, they were awesome too! I stuck to my Pepsi (Thanks to Chris McCormack's advice in his book) and Tuc biscuits. They stopped me from being hungry and kept me nice and full, as everyone knows, I hate being hungry, it makes me sad :-)
I picked up my 2nd lap band, and knew I only had to do 2 more laps, I was genuinely loving this. Again I headed back tot own to the amazing support of my friends Andrew, Hayley, Geoff (each time switching locations to confuse me) and Rob, Martyn, Richard, Jason and Richard.H.
On the 2nd lap, Geoff had found a whistle and proceeded to run next to me all the way down the raod blowing a whistle as he ran, this made my day, hilarious! Thanks Geoff! Andrew was videoing on his phone, so I knew he was also probably relaying my performance through Twitter and Facebook which was nice to know.

2nd lap done - Now this was better, this was the pace I wanted to keep, average 6:00/km or so. I was happy.

As soon as I headed out on to the 3rd lap I saw my parents standing across the road videoing me, they obviously spotted me before I saw them, I gave a shout and said 2 laps to go. I was chuffed they were there. My dad hates crowds, loves pubs, hates nightclubs, he is not a noise person, and I knew he probably hated all the banging of drums and whistles etc, so I was thankful he stayed. My mum on the other hand is only little, so she was doing her best not to get squashed by all the supporters.
The 3rd lap I did start to suffer, and I was in unknown territory, here I was hitting 25-26km, and the furthest I have ever run was 25.5km in training, ''oh well, in for a penny in for a pound Crabtree'' I told myself. I was sensible, I power walked the hills, some people ran them, but my power walk was not actually that slow either so I did not lose as much time. The routine was ritual now:
1. Pepsi
2. Tuc Biscuit
3. High 5 with Phil on passing

I genuinely reckon I went through a whole cardboard box full of Tuc biscuits on my own, I had about 7-8 every aid station :-) getting my monies worth I though.
I was so happy to pick up my 3rd lap band, I knew I only had to suffer for 1 more loop, then I was an Ironman, 10km stood before me and would not stop me.

Just before I turned to get the 3rd band (I have told everyone I know this story, it just made me chuckle, people who know me, will understand why), the days gels and bars had taken its toll, as it would have with every other athlete. You get some GI distress and naturally you have a build up of Gas, which does not present itself as a burp, instead, it presents itself as a 'trump' or a 'bottom burp''. Well anyway, as I rounded this corner that kicks back on itself on run course, a lady in a purple two piece passed me, and I really needed to break wind, but I thought ''No im a gentleman I cannot do that in front of a woman (well at least one I do not know anyway), so I held it in. she took a good 30 seconds to pass me and as she got  2-3 strides in front of me, she let off the loudest 3-4 stride trump you can imagine!! With every stride there was a trump. Now I tried my best not to laugh because stuff like this tickles me, and all I wanted to do was catch her and say ''that's not very ladylike madam'', but I could not catch her and I needed to focus. So I had my little chuckle and carried on.

I got back into the town where my team was rallying ''1 more lap and that's it'', it felt great knowing that they knew it too :-)

Again I rounded the 5 arches area to all the lads giving me a raucous cheer!! ''1 more lap'' and high 5's again. I feel that triathlon is single handedly bringing back the high 5, that makes me very happy, at one point on the run I spotted 1 little lad from about 30 yards away wanting a high 5 before his mum put him back in his little pushchair so I slowed down and shouted ''Give me 10'', he was chuffed, he put out both hands and I gave them a slap and said thank you, he looked up at his mum and beamed!!
I saw my parents again and told them to head to the finish line and ill see them there, in typical Dad fashion I was told ''well get a move on''. In my head I knew that was his way of saying ''keep going boy, your doing well''. I later found out that as I carried on another man turned to my dad in response to his comment and said ''give the lad a break, he's doing really well'', obviously not knowing my dads humour.

3rd lap done: It felt consistent, I was happiest on this lap as I knew 1 more lap and it was done, I would be an Ironman.

On the final lap I started to suffer. Again I walked the hills, only this time getting going again was a struggle, my calves hurt, my knee hurt (probably from fatigue and poor technique), but thankfully no groin pain (painkillers pre-run probably helped).
The ritual began, Pepsi, Tuc's and Phil's high 5, he was on his final 3-4km and he was doing amazing, sub 11:30 was on the cards for him.
I said thank you to as many people as I could on the run as it was my last lap, I thanked every kid who handed me a Pepsi, thanks every spectator who gave encouragement, and thanks every person at the station where they handed out the lap bands. I had my PINK band, the BEST band, the FINAL band!! having suffered on this lap, I knew 4-5km was all that was left, and I turned on the afterburners (well at least in my head, I dont think I went any faster ha-ha), and passed some people on the run course heading back into town. I looked at my watch, if I could really push myself, a sub 12hr Ironman was in sight. I rounded the first corner to a massive cheer from Rob and Martyn ''Sub 12 Rob sub 12, go for it'' they roarded!!! I did, I hammered it down through the narrow streets of Tenby, but by this point I had got a very painful pain on my knee and did stop twice in the final 2km to walk up the hills. The Army were also handing out food and drinks, and gave me a huge cheer (as I was wearing a Help for Heroes vest) and back slaps and told me to ''move my arse'' and ''you can do it''. This gave me a boost and I headed up the final hill power walking, I just could not run, it was very painful, I looked at my watch to see 12:00 had passed, but in my head something clicked ''If I cant do sub 12 then im going to get damn close''. And off I went!
I got to the 5 arches just before the finishing line, and once again all the lads gave me a massive cheer, huge smiles all around and high 5's.

4th and final lap: A lot slower, no surprise.

Run Time: 4:03

I WAS THERE!!!!!!!

I took off my hat shoved it down my vest, wiped my brow and headed down the finishing chute. I saw Andrew, Hayley and Geoff, then my parents cheering me on. this was amazing, the crowds were in their hundreds and giving the best applause and cheers to us all.
I let the guy in front have some space so he could get his nice photo without me in the background spoiling it.

This was it! could see the bandstand and the time 12:03....... I finished!!!!!!!

I was also gobsmacked, I had beaten my own target by at least 57mins, and my ''injury'' target of 1hr 57mins.

I claimed my medal from the mayor and had my photo taken.
Andrew gave me a bottle of champagne, Geoff presented me with a can of Stella Cidre and a chocolate muffin which I immediately devoured! My dad was still videoing and Andrew was too, it was brilliant!

I was so pleased to have finished, let alone in the time I did. The experience was amazing!! I am an Ironman!!

Finish time: 12:03:21 

The only negative about the day was that for some reason or other I didn't get the 'You are an Ironman' call and my name did not appear on the display as I crossed the line. And then realised the next day I had no official finishing time or split times. Faulty chip obviously. However this problem has now been resolved and splits and official finish time are up.

Overall the day was amazing and I will never forget it!

Thank you's

Thank you to Andrew, Hayley, Geoff, Tara & Justin for coming all that way to see me!! I really appreciate it! Not that my parents will read this but thank you as well :-)

I was very pleased with my bike split, so I can only say Thank you to Andrew for all those crappy days where you dragged me out to ride when I would have stayed in bed, this definitily helped in my preparation.

Thank you to my work colleagues who also swapped shifts with me when I needed to get a long ride/run in before work, which lets be fair, suited you down to the ground as I did all the minging late shifts :-)

Thank you to Beccy at BodyWorks Soft Tissue therapy (@ukbodyworks) in Swansea, who has worked so hard to keep me on the road and keep me in training throughout the year with all the nightmare injuries I had. And also had to put up with my moaning.

Thank you Sandra and Tara for the sports massage as well!!

Thank you Geoff who came on long runs and also Phil on the last few weeks of our Ironman training together!

Thank you to Tara, Andrew  and all the Dragon Hotel staff, as I came back to work to a lovely congratulations cake and card, and also thank you to Hayley and all Chefs as you have kept me fed and watered for the whole year! Your all as good as gold!!!

Thank you to all the 5 Arches pub crew who were out there supporting and cheering me on in every single lap of the run and all you other members of Celtic Tri.

So, it came, and it went, I am now an Ironman! And will constantly remind every single one of you for the rest of my life, I was a nightmare before, so god help you all now :-)

Llanelli Olympic Triathlon Race Report

I was very much in two minds about this event when I entered a fortnight ago. On one hand I thought it would be an excellent fast race and good last minute prep before 2 week taper for Ironman Wales. Then on the other hand, I feel Olympic distance is the toughest (even though this was my first Oly race) as it’s a long way to go full steam ahead. So I was excited but also apprehensive.

It was also a good route to test my new wheels on, exposed and windy down Burry port and Kidwelly flats area. Llanelli also holds some demons for me as I had a DNF in my first ever Tri at Llanelli (didn’t know how to change an inner tube, even though I don’t know If I actually carried a spare). In 2011 and 2012 I missed the Llanelli Sprint through injury, so thought jump in for the Olympic, why not!

Race morning had arrived and the weather was awful, heavy rain and cloudy mist everywhere. Is at in the kitchen eating porridge wondering whether or not to just go back to bed. However, I did not and drove down to the race.

I was not surprised to see spectators in winter coats and some even in wellies. I racked my bike and ensured my kit was laid out in transition nice and tidy so that I could be smooth in transition.

After a while of faffing about and waiting around I got into my wetsuit with all the other competitors and headed into the North Dock for a warm up, and was surprised that the water was warm, strange! A sunny day during the week it was knobbling!

The horn sounded and we were off, mass start, around 90+ people apparently. I immediately got into a nice rhythm, without exerting too much effort and blowing out early. At the end of the first lap I could see a hand full of people in front and a lot of people behind with some clear water in between, I was having a good start J

I was also cut up by my mate Phil on the turnaround buoy who saw me coming and said to me later that he wasn’t letting me pass and wanted the racing line, I’ll have him back another time. The 2^nd lap was uneventful, good rhythm, exiting the water in 24:13, in 23^rd place, running past Phil just before the mat, Ha-ha sucker!!

However my smile did not last long as he was 3^rd quickest in T1 while I took 53:60 (17^th).

I hopped onto the bike just as it absolutely lashed down with heavy rain! Glasses were a no so I squinted and ploughed onwards! I was feeling amazing at the 5km mark and had already passed a number of riders, and only being passed by 1 myself. Even passed some disc wheel dudes, whey hey!! Have that in your pointy hat! Got to the turnaround point down past Kidwelly and counted the numbers passing me in the opposite direction (saw Phil in 8^th place) and only 16/17 riders passed. Again, I gave the bike everything which was my intention, keeping a high cadence but flying on some parts holding 40kph. It must be the nice wheels J

I finished in 1:09 (12^th fastest split of the day), 3 mins faster than my recce during the week.

I completely cocked up by dismount as forgot to unclip one shoe, but took my foot out of the other, so came into T2 looking like a 5yr old on a bike whose dad has just let him go and he has no brakes! Even the nice lady marshal had a chuckle at me.

T2 was fairly swift, 0:32 and 23^rd fastest, not the best but still.

In my head in the run up and on the day, I was to take it easy on the 10km run as I didn’t want to aggravate my injury before Wales, however after 2km I felt good and was holding a steady and rather unexpected pace of 4:30-4:40/km. I’ll have some of that! Passed 1 runner early on, while another runner eluded me until at the 5km turnaround my mate Andrew told me he was struggling and to catch him! It’s amazing what a few words can do for you, as this last 5km now became about not getting passed but also overtaking the guy in front. At around 6.5-7km mark id closed the gap to 200m or so and kept it that way, his technique was fading and he kept checking over his shoulder. At the 7.5km point we rounded the cone together and both grabbed water. I slung mine all over my face and made my move! I kicked straight passed him and he said ‘you bastard I knew you would do that’, So I pushed on hard, clocking 3:55-4:05/km over the few hundred yards, took a look over my shoulder and he was broken, Yes!! I felt like a pro, just wish I could run faster J

Anyway, the final 2km I covered in less than 8:30 and pushed on to finish fast.

In my head I was hoping for top 15, then Andrew told me he thought I had 10^th place (excluding a relay team), which later turned out to be right! My first top 10 finish, I was very pleased, no niggles or pain, and overall probably had my best race ever.

Splits: 24:13, 1:09, 42:56 – 2:17

So no its 11 days to go until the BIG ONE!!!! I am very excited now and enjoying the taper, will be watching my weight and then carb loading in the last 5 days before the event.

Hope to see many of you there down in Tenby!! And let’s all wish for good weather J

Tuska Sprint Tri Race Report

I had decided to enter the Tuska sprint triathlon 7-10 days before the race as I had not raced all season and was in need of some practice and race simulation. I was not worried about times or speed I just wanted to put in a good performance in all areas, with no real aspirations for the run, as I did not wish to aggravate my injury.

Race morning

Alarm was off at 4:55am, good grief, why?!?!?!?! Anyway, up and at em, porridge, coffee, wake the hell up! My lift arrived at 6am sharp and myself and Phil headed up fairly early to get there in plenty of time to rack our bikes, suss out the transition area and ensure we were prepared. We racked our bikes, had a nose around, got our wetsuits on and waited for the start. The sea looked nice and calm, there was no wind at all, which was nice.

We headed down the slip and waited for the gun to start the swim. I started fairly close to the front of the pack, but still with plenty of space, I had worked on my swimming so wanted to put in a good swim. 

Within the first 250m I was sandwiched and clattered by two swimmers who clattered me, I got pissed off and swam around them, in my head I was now resigned to ‘’having a bad swim, but make it up on the bike’’. Phil had now disappeared, but as I plodded onward making up some ground and finding some feet to draft, I was amazed to see him right next to me. I immediately thought ‘’either he is having an awful swim or Im doing a lot better than I planned’’ as he is a good swimmer. Anyway, the rest was uneventful, and we exited the water together in 14.52, probably a PB. I then legged it into T1, ripped the wetsuit off, donned the helmet and race number and I was off, T1 done in 1:06, bit annoyed but I felt good. 

I pushed on the bike within the first 2km and felt my legs had nothing to give, but soon warmed up after 5km. The course is mostly flat with a few long type drags, but no real sharp climbs that stop your rhythm. I was passing some riders and being passed myself, only to reel them back in on the drags. I definitely regret the decision to not use tri bars all year (I have since put them one for 100mile rides and will use them at Ironman Wales) and in this race as felt I could have got in to a better rhythm and saved valuable seconds over the 22km course. Before I knew it we were coming in to the finishing straight, so for only the second time ever I took feet out of my tri shoes whilst on the bike which worked quite well, dismounted the bike and headed into T2 in 40:20, again, very happy but know I could have gone harder and quicker. 

As I had not done a lot of running and not wanting to aggravate my hip flexor and knee injury, I decided to take it easy on the run. I slipped off the helmet, grabbed the Garmin 305, slipped into my trainers (no socks and elastic laces – again, not done in training and worked well), and off I went. 

To my astonishment I flew out of T1 with no heavy legged feeling or jelly legs, the support was amazing and I was hitting 3:55/km-4:05/km with ease. However sense took over and after the first 1km I slowed the pace and immediately got a stitch, so in my head I thought ‘’just get around in 23mins, that’ll do’’. 

My pace slowed to 4:35-4:45/km, which I was happy with, I reached the turnaround point, got into a rhythm again and felt very good so thought I would push on, coming down the final 1km fairly fast and finishing quickly to the roar of the crowd and cow bells ringing in a very pleasing 20:21, another tri PB!!!!! 

And that was taking it easy J hence my pleasure!

Overall, 69^th place, 39^th category 1:17 - splits of 14:52 / 40:20 / 20:21.

Great race and great support!

I then went home and entered for Llanelli Olympic tri 1500m/40km/10km to get some more practice in and use it as my last hard swim/bike before Ironman Wales. This time with the run, I will 100% take it easy.

The next day (another sodding early start, alarm at 6:15, rain was tempting to stop the ride but we set of at 9:30 instead once it passed) myself and Phil headed out on the last big ride before Wales, 102miles up Bwlch, Rhigos and Betws. Was an amazing route that was completely new to me. long climbs and long flats so pushed quite hard on the tri bars on flats. Im so glad I did it,102 miles (165km) in 6:46. It filled me with confidence and I felt strong all the way (except for one dark moment at 130km when I wanted to go home ha-ha).

Have had another solid training week, with a 10km run in 41:59, so another PB, but will now lower the run volume even more, keep to a minimal as rest days are in pain.

I have also got a new set of wheels for the bike ready for Ironman Wales; treat from me to me, Thanks!!

I am now feeling more confident about this Ironman, although a little disappointed with injury, but what’s done is done, bring it on!!

Happy training everyone!!

35 days to go!!!!!!!

Well its been a good 2 months since my last post. However, it has not been a great 2 months, I have had to grin and bear it and carry on!

Not a lot has changed, I am still having knee trouble (got a lot less), but now have tendonitis in the groin area from tight Psoas muscle and TFL. It will not get better until I rest, which I will not be doing until September 17th!!!!

Training wise I have been slowly increasing my volume, mainly on the bike and swim areas, and limiting my runs to 1-2 per week, if its just 1 run then its a longer run.

This week, having 6 days off I took advantage of the nice weather and planned a higher volume week. Bike mileage has been good, threw in a brick session and double up on swim/bike days!
I did a 25km run (planned 30km), with no nutrition or water in 24degree heat, needless to say I found it tough, but glad I did it.

The cycling I feel I have improved the most, going out on rides with my mate Andrew and also Dan, both are good cyclists and I have managed to hold pace with them both, on flats and hills. It is on the climbs though that I have noticed most improvements, we have been hitting all the hills we can find in Gower and Brecon. Good prep for a very hilly Ironman Wales bike course. Still have not got around to doing an Ironman recce, but hope to Monday, although weather again is set to be horrific!!
I knew my bike needed improvement so I have really made an effort on these rides, although there are still 1 or 2 hills that really kill me no matter if they are early or late in a ride, maybe its all in my head.
Swimming has also improved, not so much speed but my endurance, completing 3km swims relatively easy, and if i'm honest I could definitely push to shave a minute or two off these swims. As for wetsuit swims, well I have really left it late to practice these, so may drift away from the pool for a while and focus on OW swims to get use to doing the distance in the wetsuit.

This year I have not done enough actual races as I would like due to injury. I have only done a hand full or 100mile sportive, a duathlon, mumbles triathlon (as a relay team which we won:)), Llanelli Half Marathon, a 5km race and I think that is it. I pulled out of Bala Half Ironman as that was when knee caused me some serious grief. Although now the pain has eased in knee, its groin that is causing pain.

However I have entered for the Tuska sprint triathlon next weekend just to get some race practice and OW swimming in group done, I have no time in mind however I will be dissapointed If my bike leg is not competitive (for me anyway). Run wise I have no aspirations, thinking circa 21-22:30 for 5km and the swim depending on conditions would like a PB.

Sponsorship is also going well, £544 now raised for Help for Heroes, there is only 5 weeks to go so please donate if you can: www.bmycharity.com/robcrabtree

Also, being a bit of a tight wad, I finally coughed up and bought a new pair of cycle shoes (had mine for over 2 years now and used for commuting, racing and training so are slightly tatty. Will still use them for sprint tri's but the new specialized ones are for dry days only and long rides :-)

Having seen an osteopath, I have also been  told i'm no where near being a pronator, and to bin my pronating shoes and run in neutral shoes, which I have. Admittedly I have not noticed much of a difference, but the lighter neutral shoe makes me focus on technique a lot more. Again, my injuries will not heal until I rest, so it will have to take a back seat.

I have figured that I will take a 10-12 day taper for Ironman Wales, so I still have at least 20 days training to go, which will be mainly shorter rides and runs, but probably at faster speeds, although I am mindful to not overdo it!
I have not followed any plan for this race, I have gone off my own initiative and using my knowledge as a personal trainer and Sports Scientist, all sessions I have made up or just gone out and rode hills, or gone out and ran far etc, but have been careful in selecting my pace etc. I have however found the Don Fink plans helpful for swims, I followed these to the letter as I have no idea how to improve swimming otherwise.

We will see on September 16th whether or not it was a good idea to self train for this race. I did find though that doing my own thing was far easier than sticking to a plan, especially with work patterns and other commitments.

Being a bit of a geek (I love lists), I have sat down and planned out what equipment ill need for teh race and where all my nutrition will be stored etc and a nutrition plan for the full day. I don't want to chance anything on the biggest race I have ever done, no mistakes aloud, or else Ill have let myself and everybody else down. The service men and women of this country are heroes and put their body's and lives on the line every day, I can withstand a few hours of pain to raise money for them surely?
I have also planned out my final week of nutrition, Carbohydrate loading coupled with a decrease in fibre and increased salt intake. All with the goal of increased energy stores and salt stores to offset sweat loss.

Already I am thinking about next year, Cotswolld's 113, Ironman Lanzarote and much more, but do not want to keep up this training injured, and at the moment I cant see it getting better, but If I allow myself Oct-Dec to rest, maybe, just maybe I can do it all again next year. They say once you do one Ironman you have the bug, well we will see :-)

So, 35 days to go, squeaky bum time!!!! See you all there!! 

Performance Analysis from Total Cycling Performance

This month started pretty bleak for me, carrying on from a rather bleak end of May. Having put in a good block of training ready for the Bala Half Ironman race on June 10^th, I picked up an injury that I am still unable to shake. Originally this only affected my run training, it now turns out that I cannot cycle either, not the best since I have Ironman Wales in 96 days L . Either way, I am doing all the strengthening and flexibility exercises I can, including Glute activation exercises and core stability training (read on and you will see the reason why). My TFL muscle is causing me to experience knee pain as it’s pulling the IT band upward. So, I am trying to cause the over firing or overactive TFL to calm down and operate normally.

Anyway, training has hit a standstill, am only able to swim, I pulled out of the Bala race, which I am devastated about as I was really looking forward to it. Never mind, the main goal is recovery and Ironman Wales.

The main reason I am posting this month’s blog is to give an insight of the experience I have recently had with a local performance analysis company, Total Cycling Performance (@BodyBullet, www.totalcyclingperformance.co.uk).  

I was contacted on Twitter (@Trirob249) by a nice chap called Simon, who, having read my previous blogs was aware I was trying to raise money for Help for Heroes foundation, by completing Ironman Wales 2012. Simon offered me the chance to have a complimentary Bike fit and pedal analysis, to which I kindly accepted. I spoke with Simon at length and checked out his website, and realised he was working alone self-employed with this fantastic business operation, and what’s more, he was local, only 30mins drive up to Aberdare from Swansea, and well worth the short trip!

The day came where I arrived at Simons for my fit and analysis, and was immediately blown away by his enthusiasm and knowledge, gained from his BSc Degree in Sport and Exercise Science (I have also completed this degree, but hearing Simon talk I now realise I should have worked a lot harder to remember things….ooopps), his years of training and many other qualifications. You will see from the pictures on Simon’s website or @BodyBullet profile that he is in possession of some excellent equipment, including a watt bike, which the pedal analysis is performed on, and other strength training equipment such as barbells, squat racks, leg press machines etc. I was impressed.

We had a little formal chat and then decided to get on with the battery of tests that he had lined up, as I only had 3hours to spare, we did not complete them all, but either way I found them beneficial. Firstly Simon recorded all my Somatic results, i.e. weight, height, resting heart rate (RHR), Max heart rate (220-age, 194, however true max heart rate is actually different, see below), peak lung flow measurements and much more.

Once all this was done we moved on to Pedal Analysis. Everyone pedals differently, some people have a high cadence (high rpm), some people pedal stomp, others churn high gears. What Simon does is try to encourage an efficient pedal stroke whilst maintaining decent and sustainable power output and energy expenditure. The more efficient you pedal the more energy you will save!

So I jumped on the watt bike and began pedalling. You are greeted with a monitor and on that is a live stream of your pedalling efficiency showing many variables such as peak force, power output, left/right pedal information etc. Immediately Simon informed me that the shape of the diagram being draw (like Etch A Sketch), was the wrong kind of shape, it looked like a figure 8, meaning that I was not pedalling efficiently, I was stomping the pedal down and not working on the return revolution (I think). After 3minutes, Simon gave me some pedal feedback on how to correctly pedal. I then performed another 3minutes on the watt bike. My pedal efficiency uncorrected was 48%, after some tweaks to the fit and position of watt bike (saddle adjustment etc.) my pedal efficiency was 66.3%, meaning a rise of 18.2%!! I was very pleased with that! This is something I will be working on when on the road (If I can get there). I also reached 83.3% efficiency at some point on the last 3minutes; imagine if I can hold that level of efficiency!

The next test was 3 minute maximum minute power test. This is a 3minute test with 1min increases in power output, then taking an average of the three stages of power output. My average power output was 282 Watts.

The next test was a True maximum heart rate test performed again on the watt bike. I was very interested to see this, as so many cyclists and triathletes train using heart rates zones, something I have never done, but I want to implement. The test was completed in 2min stages, followed by 1min resting intervals, each 2mins I had to cycle faster and push more Watts, thus raising my HR, then in the 1min rest intervals, my HR would come down slightly, until the next 2min work interval, after three repeats, and feeling like my legs were falling off, we finally found my true maximum heart rate. It was 186bpm, compared to the theoretical figure of 194 (220-age).

Simon then showed me a 2minute test to see how standing up whilst pedalling is not efficient, to which I said ‘’No, I’m better out of the saddle and find it easier’’, well that turned out to be a load of crap!! In this 2minute test, out of the saddle, my pedal efficiency was 42%! That is awful! My mate Andrew always tells me to sit down, but I never listen; now I will! He always sits down up hills and always beats me to the top, so that should tell me to listen to both these guys!

We then had a rest, and tested my core stability, which I knew I would not be great at as I do not train core or use strength training, even though I know it has its benefits! Anyway, I didn’t realise how bad I was. On a 1min plank test, and a side plank test (left and right), I had epic fails on them all!! Stage 1 result, and in my report it says ‘’very weak’’. This will change I was so annoyed at myself for allowing this to happen, and could be a factor of why I have this injury.

Again, back on the watt bike for more tests, I could not believe how thorough this testing is, I was not expecting this at all. Simon was so enthusiastic about it all as well, which is great to see. This test was a sprint test, a 10 second test, where 4seconds is built up, then 6seconds of ‘smashing it’! My peak power output was 778 Watts, with my peak power to weight ratio being 11.68 (average).

If I had more time Simon would have gladly done more testing, but unfortunately I didn’t. Once my gear was packed up he said he would email me shortly with my report. When it arrived I was gobsmacked at how in depth it was!! Graphs, tables, Etch a Sketch type diagrams from the watt bike, amazing!! There was so much on there. The one thing that I will take from this report along with pedal efficiency is my ‘current lactate threshold’’. The following is taken from the report:

''158bpm against a theoretical of 164 (average). It is very important that client does not allow his heart rate to rise higher than 155bpm during normal cycling as by doing so he then enters the “Grey Zone” whereby he is riding too hard to develop his Maximum Aerobic Efficiency, yet not hard enough to increase his current Lactate Threshold. Very specific training methods are required in order to develop both (within sessions structured completely differently). Endurance sport participants who have not had performance testing carried out often spend the majority of their training time in this “Grey Zone” only to be then left wondering why they do not get any fitter, faster and stronger in their chosen sport.''

Basically, this shows me how important HR training is on the bike, I could be smashing it up hills or on the flats but not improving, and now I know why, because I am riding in the ‘’grey zone’’.

After my experience with Simon, seeing his knowledge first hand, along with his enthusiasm and encouragement, and this outstanding report, I can only advise people to not waste money on an aero helmet, or a ‘better’ crank set, or aero carbon wheels, instead spend it wisely on some performance testing with Simon. 

He has a massive range of packages available, from testing to actual training programmes and much more. So do not delay, if you think that something is missing from your training, or you think you have more to give, or know you can achieve more but do not know how, then contact Simon today! I have no doubt that he can help you, whatever your goal is! I was truly blown away by it all, and, for the people who know me, I am a bit of a pessimist, I always think ‘’ah that’s crap, I will keep doing what I am doing and I’ll get there’’, but I never do, but you and I can with this form of service!

I would like to thank Simon (@BodyBullet www.totalcyclingperformance.co.uk) for his time and knowledge and offering me that great opportunity to have this testing, I only wish I had more time.

Simon’s motto:

“IF YOU DON’T KNOW WHERE YOU’RE AT, YOU’LL NEVER KNOW WHERE YOU NEED TO BE”

Just to give everyone an insight, I have included some pictures from the report that Simon made. 

Pic 1: 48% efficiency, figure 8 style, not good.

Pic 2: 66.3% efficiency, more rounded, like a sausage.


 
 

Pic 3: 42% efficiency on 2min standing up test, not good again! 

Pic 4: Graph to show my Heart rate training zones. I have since uploaded these zones to Garmin 305 GPS, so when I am riding I know what zones to stay in to train effectively. 

New PB's, Injuries, and hills....and hills.....and more hills..I'm so sick of hills!

It has been a while since my last blog update. Overall my training has been going well (although I have still not got my swimming up to standard), my cycling is improving, and my run strength is also getting a lot better. I have been doing a few brick sessions to get rid of that ‘’jelly legs’’ feeling during race scenarios, and have surprised myself by doing some tough bike rides and then still running some decent 5km-10km times.

My Planet X bike is also now fully built up, thank you to everyone who sold me some nice things nice and cheap J

I have ridden it only on a few occasions and the fit needs some work but that just gives me something to do.

Ok, so the last few weeks have been run and cycle orientated in terms of racing. I ran the Swansea Bay 5km on 8^th May, and set a new PB of 19:05 (official results 19:17, but the course was long, 19:05 at 5.04km according to my Garmin GPS), I was absolutely chuffed to bits, knocking 57secs off last year’s PB, although looking back at the race I feel I could have pushed a little further and gone sub 19:00 (that is the goal for the 5km race in July down at Llanelli – watch this space!!).

The next day however I had terrible knee pain (have had a knee injury before, thought it was old flare up), it was very painful and hurt to flex/extend my knee, so was walking with a ‘gangsta limp’ for a few days, which did me no favours as I am skinny and pasty, so must have looked a right plonker! Anyway, the pain went after a day and I thought nothing of it.

On to the cycling!! Myself and Andrew did the Tour of Pembrokeshire on May 12^th, and OMG, it was hilly, with some hills thrown in, and a few extra hills for safe measure, and finishing with some hills!! It was brutal!! Our plan was to draft each other, but there were no flat areas where we could do so. Andrew is a very strong rider and even he was having a hard time, so imagine how I felt. The road surfaces were dodgy to say the least, very narrow lanes with lots of gravel and dirt build up, not ideal cycling conditions, and my bike was rattling something awful for the full 100miles. There were some very technical descents which Andrew flew down, and I went down with my brakes firmly on, which in hindsight cost me time, but I also only have 1 front tooth, and didn’t want to lose the other one by flying over my handlebars, once was enough. Anyway, the day was pretty much the same all the way around, breath-taking views, bucket loads of hills, and they were not just gentle inclines, these were big boy hills, and they were there to test our stones!! I will always remember on one hill Andrew kicked and was off like a man possessed, so I thought ‘’I’m going to catch you’’ and I did, we flew up the hill and others looked on in a kind of amazed fashion that after 60-70miles were could smash a hill like this. As I rode next to him, we could see two riders stood next to their bikes up the road looking in the other direction, so we asked if they were ok, to which they replied ‘’yep just having a breather’’, HA! Lightweights! Then the road banked left and we knew why, the hill kept on going, steeper and longer, we both looked at each other and said the same thing ‘’why the hell did we do what we just did’’!! We spun up the next hill nice and gentle to regain our breath, although I was so far over my handlebars fighting this hill that I seriously think my chin toughed my front wheel.

Anyway, after 125-130km Andrew still looked strong, whereas I was completely cooked!! So, I told him to go on and go for it! Which he did! At this point I began talking to myself, cursing the hills of Pembroke, singing ACDC and shouting at cows and sheep, if anyone saw me they would have thought I was completely nuts! I finally managed to grind out the last 40km and finished in 7hrs 41mins, Andrew finished in 7hrs 35mins. And because I drove down, we caned it to McDonalds in Carmarthen and stuffed our face!!

The week after the race was pretty uneventful, although I had another bout of knee pain, which has been diagnosed as IT band syndrome!! Uh-oh!! Not good, it’s a difficult injury to treat and avoid, the IT band becomes inflamed and causes pain as the knee extends. I have since had a week off running and applying ice every day and rigorous stretching.

During this week Andrew and I were both recovering, to be nice and fresh for the Sarn Helen Sportive on May 20^th – this was 115miles, but with a lot more flat areas thrown in, thank god! With this ride we would be taking along some gym members and friends, all kitted out in our Dragon Health Club printed cycle jerseys. 8 did the 80miler, and 4 of us including me and Andrew did the 115mile ride (I wish I did the 80). There is not much to say about this race, it’s beautiful! It has some great climbs and great descents, some long flats to time trial and some lovely food stopsJ. 2 of the guys flew off being towed along by a Category rider, Andrew and I knew this was suicide pace, and were only 60km in to a 200km ride, long time to go! We finally caught up with them at a food stop, and then headed on to the turn off for the 115mile route, which was not too bad, but we knew what was coming. We had a long descent up an absolutely amazing road leading towards Llyn Brianne reservoir (dam), near Llanwrtyd Wells. It truly was spectacular, I tried taking a photo but didn’t want to stop, and so sorry it’s not the best. Anyway all the way around the reservoir were long sweeping roads and gentle climbs, and we knew, from Andrews previous experience, there was something god awful coming up! It is called the Devils Staircase! It is a 25% incline the other side of the reservoir. We climbed up a steep hill (which I kind of hoped that was it), I looked to my right, and there it was, a long and winding tarmac road so steep that it had its own grit buckets for people to put down so their cars won’t slide in the bad weather, which was reassuring. So I did a few circles as my legs had already gone to jelly from the previous hill and off I went! Boom I’m half way up, Andrew is still behind me, ‘’I must be getting good at this cycling malarkey’’ I thought to myself, then I passed another rider ‘’damn I am flying’’ I thought, oh how wrong I was!! Three quarters of the way up my legs officially died, and without any shame whatsoever, I unclipped, otherwise I would have fallen off. I was a bit gutted but we still were only at mile 55-60, it was a long way back on tired legs, another 55-58miles or so. Anyway, Andrew finally past me, pushing with everything he had on his pedals, and he too finally had to unclip. I think fatigue from the week before was also still there. My back was hurting more pushing my bike up this hill than it was riding up it, it really is that steep!! After a few strides we both jumped on our bikes and pedalled up the rest, it’s a funny thing pride, we should have walked all the way up, but in the macho way, we decided to grit our teeth and plough on! We knew that was the last killer hill of the day, it was nice and flat all the way back to Llandovery and then all that remained was the Black Mountain climb, which we have done many times before so know what to expect. It is still a tough long climb, but it’s nice and sweeping.   Anyway we were on these flats and time trialling our way back in, using the drafting method to conserve energy, but I was wilting! And Andrew somehow comes alive after 130km and is like a man possessed. We finally reach the foot of the black mountains, from here it’s a gradual incline of about 4miles, I was flagging, and another rider had caught us up, so Andrew went off again (he always leave same ha-ha) and I thought its only 40km to the finish I’ll wait for this guy. Anyway, he was too slow and all of a sudden I had a second wind, I hit the Black Mountains with everything I had, passing some of our friends who were on the 80mile route, ‘’sorry lads, can’t stop, I’m in the groove’’, and off I went, ploughing up each hill to the top, then zipped up my jacket, and hit the 3km descent with everything I had hitting speeds of 60kmh and hoping that one of these gigantic horses wont kick me as I pass them. Then it was plain sailing through Brynaman, Cwmgors etc., time trilling through on my own (I know the roads here well and they are flat so it’s worth putting my foot down here to make up for lost time). Anyway, I finally got about 3miles from the finish, when I rocked up this hill, got to the top and thought ‘’if I carry on this way, I’m in Llansamlet, that’s miles away from the academy at Llandarcy’’. Well as it turns out my sense of direction in my home town failed me, I went all the way back down the hill and finally saw the turn sign, I was so angry at myself for not concentrating, I have done this race before, so should have remembered really, but after 115miles you kind of lose focus. I hit the last climb with everything I had then finally arrived at the academy where Andrew was laughing at my poor sense of direction.

Andrew came in around 7hrs 30mins and I think I was around the 7hrs 45 mark, although at least 7mins was from my ‘de-tour’ J

Overall was a brilliant days riding, everyone did absolutely amazing and we all sat down and enjoyed sausage and chips together at the finish. Well done everyone!!

Next: Bala Half Ironman – June 10^th! I am hoping my IT Band syndrome (ITBS) clears up by then, I’m not running for another week, worst case scenario I will have to hop the 21km run J

Thanks for reading again guys and gals! Don’t forget you can follow me on Twitter @Trirob249, and donate at www.bmycharity.com/robcrabtree to sponsor me for IM Wales where I’m raising money for Help for Heroes foundation.

Take care and happy training!

 With Adam and Geoff after 5km run - good job on your PB's boys

 On my way to a new 5km PB

 The view at Llyn Brianne Reservoir on the Sarn Helen Sportive

The Dragon team at the Sarn Helen Sportive

 (my new steed)

(on my way to a new 5km PB at the Swansea Bay 5km run)