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)

Out with the old......In with the new!

I have been quite busy since my last post. Training has gone pretty well, although I need to get my dairy air in the pool more!! And get some open water swimming done, 39 days left until Bala Half Ironman race. It’s not the distance that I will struggle with but just the feeling of the wetsuit.

I recently got myself a nice Giant TCR Advanced 3, 2010 model, in lovely white and blue colour. Rides lovely! And sometimes hills just feel effortless. My 2year old commuting/training bike has taken a bit of a battering, and the gearing started to feel ropey. I went out with Andrew and a few other strong riders and got spat out of the back every time; I could not keep up at all. 

So I decided to lose the triple chain set, and change to a compact. I won a crank/cassette and shifters for bargain prices. Job done right? No! 

One day I found someone selling a Planet X SL Pro Carbon frame-set (nice stealthy black frame, see picture) on one of the forums, at a pretty good price, so I thought ‘why not treat myself’? 

So, I am now in the process of building up my new winter/training bike (a bike that I can do my commute on and train on just as well as the Giant, without having to clean a pristine immaculate white frame). 

New Planet X SL Pro Carbon

I sold the old commuter on eBay as a full bike, and decided to source better components for the Planet X. I have managed to get a cracking Bontrager wheel set and Conti tyres (literally 100miles in them), with a set of 105 brake’s off a friend. The rest came from eBay and forums. And I have not broken the bank doing it. As I type this Jeremy Rees is building it up for me (as I would probably break something).

Running

As with this year, my running has been good. Recently I completed a 15mile (24km) run comfortably with Geoff. Was pan flat and we paced it just right 5:00-5:20/km or so. I also felt I had a little extra left in the tank. It was the first run ever over the 2hour mark (which is what I wanted to do), so I am pleased with my progress. I have also added some interval training and some brick sessions to simulate races. 

Intervals have been 6 x 1km @ 3:45-3:55/km with 1min rest intervals. These sessions are tough but I love them! Including a warm up, main set and cool down, each interval session lasts around 12km (last year I thought 12km run was quite tough). I have done these outdoors as I have felt that the treadmill kind of carries me, whereas outdoor you control your own pace and have to adjust as necessary.

The brick sessions so far have all been done in doors at the gym, 45min cross country programme (hilly) followed by 15min run. Average about 22km/3.6km respectively. The more I do the more my legs will adapt and cramp less.

Another thing I have added is off road running with my mate Dom (Cross country champ and off road nut). We have been hitting Gower, which is surrounded by amazing scenery, ridiculous climbs, sand dunes, tough terrain and overall makes for the best running ever!! We take in Three Cliffs, Rhossili downs, Oxwich woods and much more!! Its the only running that I love from start to finish. We have our own pace maker in his lively active and nutty dog Freddie. We did an 18km run last week, which I loved, however, being without a car has made it difficult for me to get down there this week, as I have also had to work, prefer to do my runs before my late shifts start. I think this off road running will build some strength and benefit me for the hilly run at Ironman Wales.

Cycling

Again as with running, cycling in 2012 has gone well. New bike has also helped, as has training with Andrew and Dan. Both are strong cyclists so I aim to ride with them at least once per week, no matter what distance. Always seems to be hilly routes as well which will help me. In the next fortnight we have a 100-mile ride (Tour of Pembrokeshire) and 115-mile ride (Sarn Helen Sportive) planned. Sub 7hrs is the aim for Pembs, whereas for Sarn Helen, we are taking a group of gym members and friends around, so won’t be a silly pace. I am actually looking forward to both rides, as long as it is a dry day J

Swimming

Terrible!! My swimming itself is good I think, but the volume is so poor! I have not swum in over a week!! I think this is due to me enjoying my running, and also accepting that the bigger gains can be made from running and cycling.

So overall I am very happy with my training, I can cycle and run with friends which adds motivation, whilst not being bored out of my mind talking to myself on a soggy wet road dodging puddles. In the next few weeks I plan on ramping up the training to get a minimum of 8-10hrs per week before Bala.

I really am excited for this race, as I know the distance and know what to expect. I just hope the weather is better than 2011’s race, check out this race report from organisers :-( 

http://www.wrecsamtri.org.uk/index.php?option=com_content&view=article&id=104:bala-middle-weekend&catid=1:latest-news

Help for Heroes: The fundraising is going well, so far I have raised £365, just from the kind hearted members at my gym where I work (The Dragon Health Club). So I really do hope to hit the £1000 target by September. You can help me achieve this by donating at www.bmycharity.com/robcrabtree

Thank you all for reading! 

Big (ish) Training week and training update!

Well it’s been a few weeks since my last post so thought id pop in a quick update.

I had 9 days off work recently and I set aside 7 days of getting some solid training done! As it stood im pleased with what I managed, but looking back, I could definitely have done better sessions. But it’s my first big training week, 12hours was not bad.

Bike-180km
Run - 50km
Swim - 6.7km

The only thing that I felt held me back was achy legs and recovery time. I need to stretch more!!
I also know I should have made a more conscious effort to get up early and swim in the mornings, but I was making sure I had adequate (not at all lazy) sleep before heading out for some bike rides with Andrew.
I have to say on every bike ride, I used my new (used) Giant TCR Advanced 3 2010 Carbon bike and love it to bits!! So much nicer than my tatty old aluminium Giant commuter bike. It allows me to get up hills a lot easier, which is something I struggle with.

However, my most improved area at the moment has to be running. My mileage is increasing week by week, and I find I no longer do any runs less than 14-15km, unless it is a recovery run off road.
I have been running with my buddy Geoff (a.k.a Gareth Hughes) and he has been company for the longer 20km runs.
This Sunday (16th) we have planned to do a KILOMATHON, which is a 26km run. We are not aiming to complete it fast, just get the miles in the legs. It will be our furthest run yet together, and individually. And I have to say im really looking forward to it!
This should stand me in good form for my Half Ironman in June at Lake Bala, North Wales, and lots of hills :-)

As far as the Help for Heroes fundraising goes, I have yet to really push the advertising, but luckily we have a lot of kind individuals at The Dragon Health Club who have started to fill out some sponsorship forms for me, I think im at £100 already.
So if you are able to donate please do, either at the club or at my secure fundraising page:

www.bmycharity.com/Rob Crabtree

The next few weeks will be focused on the run distance off the bike, so will be aiming for 1 brick session per week, starting off nice and easy 50km bike-10km run, and gradually increasing to 80-90km bike-15-20km runs. It is a tiring session but something I need to do, as from past experiences have shown me, I cramp a lot if I have not completed many (if any) brick sessions in training.

The next events for me are:

1. Swansea Bay 5km 8th May - aiming for sub 19:45 (one of my goals for 2012 is sub 19:30, 2011 best was 20:02, and my running is a lot better this year).

2. Tour of Pembrokeshire 12th May 100miles - Hoping Andrew can drag me around in sub 7:00 (that’s his time not mine, no doubt ill let him go after mile 60).

3. Sarn Helen Sportive 115miles 20th May - With the Dragon Health Club members and friends. 1week after Pembrokeshire, so will go nice and easily, and stuff my face at the amazing food stops :-)

4. Bala Half Ironman 1.9km swim, 90km bike, 20km run - Cannot wait, this is my B race of the year!! Having done this distance before in 6:31, id love to get 6:00, however, my bike still needs to improve but im very positive about this!!


I hope you all enjoy reading my blog, even though I have to say I nearly fell asleep typing it! Please follow me on Twitter - @Trirob249 and don’t forget, please please please donate to my Help for Heroes charity; it is an amazing charity which deserves the best of support!!

Thank you!

Mumbles Duathlon Race Report

Take about acting without thinking, or on impulse! 8 days before the Mumbles Duathlon, I decided that I would enter, along with my friend and colleague Andrew Morrissey.

What made this decision so bizarre is that we both have greatly different goals for 2012 compared to a sprint duathlon. I am in training for Ironman Wales, and Andrew is training for Paris Roubaix. Both very long endurance events! So, our training has 99% been focused around these goals. But after a bit of work banter we decided to throw ourselves into it. I have done many sprint triathlons, but no Duathlon's, whereas Andrew did this race in 2011. SO, 8 days training right? Wrong!! Between us we managed 4 ‘mumbles duathlon’ training specific days, not great prep! Andrew included a brick session, whereas my last brick session was September 2011 (and that was a race).

So, we roll up at the start line for the fantastic Mumbles duathlon 2012, a 5km run, 32km hilly bike, and a 5km run. Lovely jubbly!!

The day started amazing, absolutely glorious weather, not a cloud in the sky and the warmth of the sun!! Perfect race day scenario! (Today was also Andrew’s birthday, up at 6am for a race, nutter!!)

We racked our bikes, and went for a massive 100m run as a warm up, and then headed to the race briefing. After the usual do’s and do not’s of the briefing everyone headed to the start line.

Now, throughout the week of the race, me and Andrew had been discussing how we would beat each other. My tactic was fast runs, and get through the bike as quick as possible, whereas Andrew being a very good cyclist was aiming to stay as close on the run and smash the bike.

And we are off!! Not much to say really, I felt comfortable for the first 2km and immediately regretted wearing a base layer under my Help for Heroes run vest. Anyway, I figured at doing on average 4:10/km I would have put a fair bit of distance into Andrew, at the 2.5km turn around point, I see him about 200m behind me on the shoulder of some very good athletes, panic time!! I knew I would never live it down if a ‘cyclists’ managed to beat a ‘triathlete’ at my own game. So I picked up the pace and was now in 3:55-4:00/km territory. Part of me prayed that Andrew and the athletes he was with could not maintain that pace. I got into T1 at 20:07 (2011’s PB for a stand-alone 5km was 20:02), which I was very pleased with as I still felt fresh. I put on my helmet and bike shoes, grabbed my bike and was off out of T1 in 1:05, with no sign of Andrew. I was happy. Immediately I noticed that my legs were not heavy like they are after exiting the water during a triathlon, and was straight up to holding 36kph on the flat along Mumbles. I figured that if I can hold Andrew off for as long as possible id be ok with the 2^nd run.

On the bike I kept a good pace then came to Mayals hill (I don’t like hills, Andrew loves them), which I went up very well considering I usually labour up hills, got to the top having past a few riders and felt fresh, into the big cog and carry on! I dare not look over my shoulder!! The bike was pretty uneventful, I passed a few riders, and some passed me. We then got to the dreaded Llunon hill in Parkmill, basically it is a severely steep climb that can only be done in bottom gear and you struggle to reach the top, some people even fell off or got off to push. Fortunately for me I’ve done it a few times before and managed to get up there pretty well considering my pace had been good so far. However at the top it took ages for my heart rate to return to a normal level, I lost ground on a group of riders in front of me. Again, I dare not look over my shoulder, because If I saw Andrew, game over!! I pushed on hard and fast to catch the group I lost, and thankfully caught them up. About 22km in, I was passed by a very good cyclist, and also the very same athlete that Andrew was running next to, again, time to panic as I knew Andrew and this guy were on par in terms of cycling ability!! I decided to look over my shoulder, and in the distance was 1 lone cyclist powering towards me, I did not know if it was him, and I didn’t wait to find out!! The rest of the race was pretty flat with one last hill (that we came down on the way around), which again I came up fine. It was then time to get the hammer down and push!!!

I came into T2 having completed the bike in 1:05 (PB for that course, as the week before I did 1:04, but actually took a wrong turning which shortened the route, so again, very happy). I racked my bike and donned my trainers for the last time, helmet off, sip of water, turn around and run…………………………Andrew was there at the dismount line, I then heard ‘You better run Crabtree!!’.

So I did! I was cramping slightly so thought I would wait for him and finish together, he told me to get going, which knowing Andrew I think meant either you run or I will catch you and whoop your ass!!

Anyway T2 was 1:14, bit too long for my liking. Less than 1km into the run and I started to get cramps in my calves, obviously due to the lack of brick sessions completed. After 1km the cramps disappeared, and I was into a nice rhythm, I dare not stop in case he passed me (he has not run in months but was keeping up with me). I was heading to the 2km mark and in the distance I saw an athlete who I always aim to beat, but so far never have, that was it, my mind-set switched from ‘I am cramping so wait for Andrew, to, I have to beat this guy’. I did not push too hard as I knew there was still 2.5km to go. I was maintaining 4:20-4:30/km pace, and finally caught up with him at the turn around 2.5km point. On the way back I passed Andrew, and he said ‘you know what you have to do’, immediately I knew what he meant as we always talk about this situation. Anyway, after 2.8km I passed him, his breathing was laboured and he was shuffling, but quickly shuffling, my breathing had settled and I was running a faster second half of the 5km run, I pushed on and managed to keep below 4:25/km, and came over the line in 23:08, which I was pleased with due to the lack of race specific training. My finishing time was 1:51, not bad for my first duathlon.

I waited for Andrew and to my amazement he was not far behind; he came in 1:53.

The 2mins advantage from run 1, was cut after his fast bike split, luckily I had 1:10 on him in the second run. But nevertheless he had an awesome race!

I was pleased with 38^th place and Andrew in 48^th place, not bad for 4 days training between us!

Andrew then headed home to enjoy his birthday, and I headed to work for a 1pm-9pm shift. I had been up since 5am, so thought I would be pooped, but, finishing a race gives you a great buzz and I felt great all day!

Overall I’m very pleased with my race, especially my first run and bike, however, 6months until Ironman Wales and 3months until Bala Half Ironman, I need to get serious, and make the most of everyday!

Don’t forget, please sponsor me at http://www.bmycharity.com/RobCrabtree, as I am raising money for the Help for Heroes foundation! 

Also follow me on Twitter @Trirob249.

Thank you for your support and reading my blog.

Happy training everyone J

Please Sponsor me to raise £££ for Help for Heroes

I have always felt very strongly about the work that 'HELP FOR HEROES' do for our wounded and injured service men and women of our Armed Forces. These people are in need of help and often go to extreme lengths, despite their injuries, to raise money for others, they are truly inspirational!!

I want to raise as much money as I can for this fantastic charity by completing Ironman Wales in September 2012. It has always been a personal goal to complete an Ironman, now I have even more motivation to succeed.

Please donate as much as you can afford via my fundraising page, every penny you give goes directly to H4H! Please also follow on twitter @HelpforHeroes.

http://www.bmycharity.com/RobCrabtree

I now have even more motivation to get out and train, I am no longer doing this race for my own personal gain, im doing it for every single injured and wounded service man or woman of our Armed Forces.

http://www.helpforheroes.org.uk/

PLEASE PLEASE PLEASE donate! If you would like wristbands or badges I will have some down at the Dragon Health Club.........so show your support and pick one up for a good cause!

Thank you all for your support, and thank you from Help for Heroes also!

Llanelli Half Marathon race report 2012

Well, not the best start to my day for the Llanelli Half Marathon. Agreed to meet my mate and gym member Gareth (aka Geoff) at Llanelli for say 8:00am.

Had a good night’s sleep, woke up at 6:15am (alarm due at 6:45am), quick visit to the loo and back to bed! Nice and warm!! I could hear the rain on the roof outside L

So, my alarm sounded at 6:45amand I clicked the button, and just lay there…………………..then had a text off a work colleague and friend James who was also racing saying ‘’good luck for today’’, I thought ‘’wow hes up early’’, or so I thought, text received at 7:20am!!!! Arrrrrrgggggghhhhhh panic!!!!! Luckily all my clothes and kit was set out neatly from the night before (cheers OCD) so all I needed was breakfast. I swear by porridge for any endurance activities, on any normal day I have Weetabix and a shake, but porridge really fills me up, even though I sometimes find it very difficult to eat, especially first thing in the morning.

Anyway, I wolfed my porridge and a GO gel and headed out the door, arrived at Llanelli at 8.10am with a long tailback leading down the road, knowing the area quite well, I found a nice little parking space while everyone else sat in the huge tailback to get in festival fields. I went and found Geoff and sat in his car until the start, where we bumped in to James and his girlfriend.

Approximately 9:00am start does not mean 9:00am start, instead we waited for every single person in the 2,500 field to make a toilet break, only fair I suppose. Anyway after a while of standing in the freezing cold (there was some tough cookies out today in vests and short shorts!!), we were off!! And once again (basically every single race) I started way too far back and was held up for a good 500m, lost patience and started bombing down the grass at the side of the coastal path to make up lost ground.

It was still very cold and took me about 3km tow arm up and find a nice rhythm. Every time I looked at the Garmin forerunner I was within 4:15-4:30/km, very pleasing stuff, but did not want to burn out. Pretty boring stuff then really until about 7km, when my hip flexor niggle started to arise, however, whereas in training it makes me stop and stretch quite frequently, there is something about a race scenario that your mind tells your body to ‘’toughen up and stick it out’’. After about 2km I had completely forgotten about it. Hit the 10km mark at about 45:00, I was keeping a nice pace and feeling stronger than ever. Hit more than 13km in 60:00, I was very pleased but very aware that my training runs are never this fast and was afraid of ‘blowing up’ too early.

I carried on passing a lot of people, however getting past frequently myself. After 14km I took another GO gel, gave me a bit of a boost actually, only ever used these in triathlons or on the bike, not in running alone. We then passed the finish line, which was a bit demoralising and a kick in the teeth, just the organisers testing our mental toughness, saying ‘’ha-ha another 7km to go, carry on’’.

We then proceeded pass Llanelli Dock and down the coast roads pathway towards Pentre-nicklaus Village and around a corner…………or 4, it was never ending! I could see people turning around but it was not people turning around, it was more going and coming around corners. In truth I think there were only 3 corners, anyway, onward!! 

I hit the 16-17km mark and felt great, thoughts of a 1:30-1:32 were starting to creep into my thoughts, then, after the turn around point, HEADWIND!!!!! It was horrendous and soul destroying! You’ll see from my times and pace that I was now probably averaging about 5:00-5:10/km, way too slow!! It seemed to take me an age to reach the dock again, with 1km to go I told my legs to push on, with no response! That headwind had taken its toll and sapped my legs; anyway I carried on and made a conscious effort to pick up the pace in the last 500m, and up the little hill (that didnt feel so little) by sandy water park, down the other side and across the line in 1:37. Gutted!! After such a good start and such a good feel, I missed my minimum target by 2minutes. I think even without the headwind sapping my strength I would probably have been closer to 1:35 than 1:33. 

But I am looking at today’s race as ‘miles in the legs’, after all, today’s race was not my A race, I’ve still got Bala Half Ironman left and of course, Ironman Wales, with a few sportives thrown in.

Here is the link to GPS data:

http://connect.garmin.com/activity/154899959

At the finish line while I was waiting, Matthew Jones (ex Wales football international and Leeds United player) crossed the line, having ran the race in the memory of Gary Speed, he wore a lovely vest top with a few pictures of Gary Speed on the rear flanked by the Wales Football Association’s logo. I gave him my congratulations and off he went, looking very proud that he had done this in memory of his close friend.

And that concludes my rather boring and excuse filled race report from the Llanelli Half Marathon 2012. Congratulations to Geoff who clocked an outstanding time as well!!

More blog updates will follow in the coming weeks, including updates on how you can sponsor me for Ironman Wales, I am hoping to raise as much as I can for the ‘Help for Heroes’ foundation.