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!!