tag:blogger.com,1999:blog-58360553855707385902024-03-19T05:57:40.814-07:00Smoker to triathleteMichaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.comBlogger163125tag:blogger.com,1999:blog-5836055385570738590.post-52446113134117416122020-08-17T00:09:00.001-07:002020-08-17T03:28:19.697-07:00Local lactate test<p> Recently I saw on
socials that my friend <a href="https://instagram.com/wattamjohn" target="_blank">John Wattam</a> had started doing some VO2 and lactate
testing for some of his clients in his paincave. As it had been six years (really how has it
been that long????) since my last <a href="http://smoker2triathlete.blogspot.com/2014/01/bike-lactate-test.html" target="_blank">bike lactate test</a>, I thought I would enquire
with John over his availability to complete a test for me.</p>
<p class="MsoNormal" style="line-height: 106%;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-hansi-font-family: Calibri;">I was on leave from
work for a week taking some enforced leave (thanks pandemic) so we sorted a
time for me to go to his one Monday.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 106%;">It’s the first time I
have visited John’s infamous pain cave which has been visited by lots of his
clients including <a href="https://www.instagram.com/marc_diakiese/?hl=en" target="_blank">Mark Diakese </a>(UFC fighter) and <a href="https://www.instagram.com/dannymitchellmma/?hl=en" target="_blank">Danny Mitchell</a> (ex UFC
fighter). I was intrigued to see how much fitness I had managed to accumulate
while doing most (95%) of my riding indoors on Zwift thanks to the pandemic we
are currently in.<o:p></o:p></p>
<p class="MsoNormal" style="line-height: 106%;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-hansi-font-family: Calibri;">As soon as I knocked
on the door I was greete</span>d by John in a face mask and gloves. Fair play for the
measures he has put in play in the current environment. I felt so safe.</p>
<p class="MsoNormal" style="line-height: 106%;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-hansi-font-family: Calibri;">After walking to the
pain cave, we set up Gwen on John’s Kickr and set to work.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 106%;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-hansi-font-family: Calibri;">I knew the procedure. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 106%;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-hansi-font-family: Calibri;">Warm up, then he would
take a lactate reading from my blood. Then every 3 minutes the effort would go
up and he would take another reading. Each time he took a lactate reading he
would ask where I was on the Borg scale of RPE.<o:p></o:p></span></p><p class="MsoNormal" style="line-height: 106%;"><img alt="Screen-shot-2013-10-10-at-2.41.48-PM" height="351" src="http://cardiohigh.com/wp-content/uploads/2014/12/Screen-shot-2013-10-10-at-2.41.48-PM.png" width="223" /></p>
<p class="MsoNormal" style="line-height: 106%;">I set off on the first
interval at 140W and felt fine. 3 minutes later and I still felt fine at 160W.
This continued until 200W when things started to get a little more trying. Not
hurting but this was the first time my RPE increased. His daughter <a href="https://www.instagram.com/accounts/login/?next=/tfc_coaching/" target="_blank">Sian</a> (who is
a PT I know) even stuck her head in to say hi.<o:p></o:p></p>
<p class="MsoNormal" style="line-height: 106%;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-hansi-font-family: Calibri;">This continued on with
resistance going up 20W every 3 minutes<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 106%;">By 260W I was starting
to suffer, my legs were starting to tighten. According to a recent Zwift race
my FTP is somewhere around here. The worst part was that I couldn’t get cool.
Thanks to the current rules <a href="https://en-gb.facebook.com/john.watam" target="_blank">John</a> was unable to turn a fan in case it spread any
germs. So I had to put up with being warm.<o:p></o:p></p>
<p class="MsoNormal" style="line-height: 106%;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-hansi-font-family: Calibri;">After another 3
minutes he ratcheted up the resistance to 280W, my legs were screaming now. I
tried to block out the stop signals from my brain. After three minutes he took
another reading and increased resistance to 300W. I set off wanting to complete
this interval but after about 90 seconds the stop signals from my brain won
out. My legs were goosed. My heart had more to give but my legs just gave in.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 106%;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-hansi-font-family: Calibri;">After he had put my
numbers into the computer programme I was quietly surprised with the results.
My new lactate threshold was 231W and 150bpm (compared with 222W and 159bpm
form 2014). Given where I thought my fitness was this was a massive relief. It
turns out you can build some decent fitness on Zwift in a global pandemic.<o:p></o:p></span></p><p class="MsoNormal" style="line-height: 106%;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOOKHdbOxxcGJqD_neBcWF3wlIV9VEqc7NIkMC0VNHq_I36R4g9ESHk8sHsp_tY7rMjDMhgmuzYiMyVYkPU2LWV7v7dq0HElbnkb4yGLD7xIiwZtqKR2yoa17ZWXUHEfMk5gnHeYJ_C6NJ/s960/unnamed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="384" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOOKHdbOxxcGJqD_neBcWF3wlIV9VEqc7NIkMC0VNHq_I36R4g9ESHk8sHsp_tY7rMjDMhgmuzYiMyVYkPU2LWV7v7dq0HElbnkb4yGLD7xIiwZtqKR2yoa17ZWXUHEfMk5gnHeYJ_C6NJ/w513-h384/unnamed.jpg" width="513" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsZHei8LR1JbbO2nB0kop3Po_45WZ6O8jjJ6Gle2CfV2o6lxgq_0yqrIY1yk_MAlmuKDu5drwHfbUNDx7LI4m3hHrc8u8-rHSVEABlVbhVjcUzPqhZUa4_2QdNZkwBj37nzA8TcasKlvQx/s960/unnamed+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="384" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsZHei8LR1JbbO2nB0kop3Po_45WZ6O8jjJ6Gle2CfV2o6lxgq_0yqrIY1yk_MAlmuKDu5drwHfbUNDx7LI4m3hHrc8u8-rHSVEABlVbhVjcUzPqhZUa4_2QdNZkwBj37nzA8TcasKlvQx/w513-h384/unnamed+%25281%2529.jpg" width="513" /></a></div><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; mso-hansi-font-family: Calibri;"><br /></span><p></p>
<p class="MsoNormal" style="line-height: 106%;">If you want to know
how much <a href="https://instagram.com/wattamjohn" target="_blank">John</a> charges for these services then get in touch with him. Who knows
if you mention my name he may even give you a discount off them.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-35879570734472081242019-03-24T11:58:00.007-07:002019-03-24T11:58:51.661-07:00The JSA time machineLet's wind the clock back four years. The date is March 2015 and I have been smashing myself to bits completing 27 runs in the lead up to a PB attempt at Gainsborough 10k. I picked this as it was flat and local to Doncaster.<br />
<br />
I'd made no secret of my desire to finally get under 50 minutes. I'd lined up a pacer to help me go under the magic barrier that had eluded me. My friend Mark had agreed to pace me round which then meant I didn't have to worry about pace or my watch. I just had to stick with him and let him do the thinking. Let him control the speed. If you've never run with someone pacing you, it does take so much pressure off you.<br />
<br />
We lined on the start line and I put my trust in Mark. 47 minutes and 54 seconds of pain later, we crossed the line.<br />
<br />
That was it, my first ever sub 50 10k. My new benchmark.<br />
<br />
Fast forward to 2019.<br />
<br />
Quick summary of those four years.<br />
<br />
<ul>
<li>Separation</li>
<li>Divorce</li>
<li>Depression</li>
<li>Thoughts of suicide</li>
<li>Poor life choices</li>
<li>Counselling</li>
<li>Weight gain</li>
<li>Get over my depression</li>
<li>Find <a href="https://www.instagram.com/jamessmithpt/?hl=en" target="_blank">James Smith</a> on instagram</li>
<li>Join the <a href="https://www.jamessmithacademy.com/" target="_blank">James Smith Academy</a></li>
</ul>
<div>
I've neglected my running of late as I've been living my best life. I've been attending JSA meets, drinking all the gin and enjoying my life again.</div>
<div>
<br /></div>
<div>
I've only run 17 times this year with only 4 of those runs being endurance runs longer than 3 miles.</div>
<div>
<br /></div>
<div>
Most of the others have been the weekly track session I coach at.</div>
<div>
<br /></div>
<div>
However I am lighter than I've been in a long time. 10% lighter than at the end of 2018 in fact. Thanks to JSA and the coaches for giving me the tools to achieve this.</div>
<div>
<br /></div>
<div>
I have also been getting stronger using the programmes from the Academy. Who knew I'd enjoy the gym so much.</div>
<div>
<br /></div>
<div>
One of my Bali goals is a sub 50 10k but I had envisaged doing a lot more running before attempting it. My last 10k was a really steady run with a friend which was well over an hour in duration..</div>
<div>
<br /></div>
<div>
Is it possible that I could achieve a sub 50 10k at Gainsborough today off minimal run training just by using the Academy for weight loss, gin drinking and strength training?</div>
<div>
<br /></div>
<div>
After a good track session this week, where I ran 4 x 1km at around 4:30 I felt relaxed. But 1km is a lot shorter than 10km. LOL.</div>
<div>
<br /></div>
<div>
I lined up on the start line and had a plan. Run 4:40/km for as long as I could hold them for and then roll the dice and see how hard I could go. I was really concerned that I would have a ridiculous blow up at about mile 4.</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEg1N-jWs8AXD6lbu6Km2_jG9bEeBnrEgipoRRyQYn7LlGVlmaaj_CgpXMEww2wXD56yUqqZucN3C-iXCU0UL4A3-uiu1h75vKwbR5SfKsit608X6NpE50wrms50NdhoODX6mkobmw8-Kf/s1600/IMG_2449.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEg1N-jWs8AXD6lbu6Km2_jG9bEeBnrEgipoRRyQYn7LlGVlmaaj_CgpXMEww2wXD56yUqqZucN3C-iXCU0UL4A3-uiu1h75vKwbR5SfKsit608X6NpE50wrms50NdhoODX6mkobmw8-Kf/s320/IMG_2449.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
I went through 4km in 18:39 which was bang on pace. However the headwind I was running into caused my 5th km to below my target pace. It was like running through treacle and sapped my strength.</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2SOuRR6tF49kFDX2ZVhCLNAM44rmG_83Ilyjy1wP_Wmh6BtkHvh2vv43LSIXHYfSYpAujos4R4isougjdOISd20mgUrCI3rWl590-H6jhXL_a3Gfka2mRkymQ5URIl9wfCAntMFKm2OVP/s1600/IMG_2450.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1334" data-original-width="750" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2SOuRR6tF49kFDX2ZVhCLNAM44rmG_83Ilyjy1wP_Wmh6BtkHvh2vv43LSIXHYfSYpAujos4R4isougjdOISd20mgUrCI3rWl590-H6jhXL_a3Gfka2mRkymQ5URIl9wfCAntMFKm2OVP/s320/IMG_2450.jpg" width="179" /></a></div>
<div>
<br /></div>
<div>
I used the next 2km to try to recover before trying to kick on in the last 3km to see what I could do. To see if I could achieve my Bali goal</div>
<div>
<br /></div>
<div>
I had no idea of time until I crossed the finish line and looked at my watch.</div>
<div>
<br /></div>
<div>
The time was 48:08. A mere 14 seconds outside my PB off no specific training. Thanks to JSA for allowing me to turn back the clock four years. </div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8xUNk8Ev1CWcP_fGDgHShaqhG0DRFUBjQBGie-Clo_KcRDWh54hltPusDJjKb8xbZJLpROLPT_f312YI4An7rDW5M66wVmCdzQga8QpaqB3dzaKs7G8-pcyvwbVzxW_71LGIkxF9wNYY8/s1600/IMG_2440.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1334" data-original-width="750" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8xUNk8Ev1CWcP_fGDgHShaqhG0DRFUBjQBGie-Clo_KcRDWh54hltPusDJjKb8xbZJLpROLPT_f312YI4An7rDW5M66wVmCdzQga8QpaqB3dzaKs7G8-pcyvwbVzxW_71LGIkxF9wNYY8/s320/IMG_2440.jpg" width="179" /></a></div>
<div>
<br /></div>
<div>
Imagine what I'll achieve in 2020 when I've been using the Academy another year when I might have done a bit more specific training. When I know I'll be lighter and stronger.</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR7GZBcZH994jSEId0tBAez_T0iGFm4lBcs-u95FOLjn56S7G-rPkRB1Nr47ZyvFBGcs23t1KLkauvfouMxtD4nzxf1MfSnStKxq3PJNgKyG6lUJOa0smxnn8e71d-CYeA0CdnbXGL-aKj/s1600/0B022AB0-C671-4AAE-8F3C-64CFE570D6ED.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR7GZBcZH994jSEId0tBAez_T0iGFm4lBcs-u95FOLjn56S7G-rPkRB1Nr47ZyvFBGcs23t1KLkauvfouMxtD4nzxf1MfSnStKxq3PJNgKyG6lUJOa0smxnn8e71d-CYeA0CdnbXGL-aKj/s320/0B022AB0-C671-4AAE-8F3C-64CFE570D6ED.jpg" width="180" /></a></div>
<div>
<br /></div>
<div>
The Academy is really the gift that keeps on giving.</div>
<div>
<ul>
<li>Weight loss - check</li>
<li>Increased confidence - check</li>
<li>Increased self worth - check</li>
<li>Time machine for running - check. Thanks to Dr* James Smith for allowing this</li>
</ul>
<div>
<span style="font-size: xx-small;">*not actually a Dr but a reference to Back to the Future</span></div>
</div>
<div>
<span style="font-size: xx-small;"><br /></span></div>
<div>
Still amazed by what I achieved today without a pacer and minimal specific endurance training.</div>
<div>
<br /></div>
<div>
Do yourself a favour and if you're not already a member sign up to his <a href="https://www.jamessmithacademy.com/users/register/" target="_blank">5 DAY FREE TRIAL</a> and see first hand the thing which has helped change my life and the lives of a lot of other legends. I'm not on commission for this, just sharing the love of something which has absolutely changed my life for the better.</div>
<div>
<br /></div>
<div>
Thanks for reading,</div>
<div>
<br /></div>
<div>
Michael</div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com1tag:blogger.com,1999:blog-5836055385570738590.post-84610336452317815332019-02-26T10:21:00.003-08:002020-10-19T20:43:51.130-07:00Circle of life – re-finding my happySit down, grab a brew and if you’re feeling emotional maybe grab some tissues.<br />
<br />
I’m not going to pull any punches with this because I have nothing to hide. No skeletons in my closet that I’m ashamed of. Just a rollercoaster period of just over 36 months.<br />
<br />
Speaking with a friend recently about how up and down the last three years have been for me. I realised I have been through a whole host of emotions and pain and I am only now re-finding what makes me happy. Recentering myself and a lot of that is because I have only just learnt to love myself.<br />
<br />
I remarked to her that something which I am currently undertaking (patience, there’s more about that later) is “the crowning glory of a three year long battle for me. My final transformation from a quiet caterpillar to a confident butterfly”<br />
<br />
But before we get to that, let wind the clocks back.<br />
<div class="MsoNormal" style="font-family: Helvetica; font-size: 12px;">
<span style="font-family: inherit;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPIiTVsovnLz5adKiKBZuVrBnAjsS53S4_R6BtSyI9cMf5SwtQBrxhyQ1eF3EDMFxdh13bdoI6xIvtT6Dq_hzTTa1qAHgQqX8C3cjRZ9MCBEaPfWJRXNE82WYxiYvAUHOaxMAmagK5tPmS/s1600/12036611_10153175600283583_6116047518313273457_n.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" data-original-height="852" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPIiTVsovnLz5adKiKBZuVrBnAjsS53S4_R6BtSyI9cMf5SwtQBrxhyQ1eF3EDMFxdh13bdoI6xIvtT6Dq_hzTTa1qAHgQqX8C3cjRZ9MCBEaPfWJRXNE82WYxiYvAUHOaxMAmagK5tPmS/s320/12036611_10153175600283583_6116047518313273457_n.jpg" width="240" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: small;">September 2015. Playing matchymatchy at a friends wedding (excuse the wife's handbag)</span><br />
<span style="font-family: inherit; font-size: small;">Probably the best shape of my adult life.</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd-AUV8Iw6ZAw93MBgdvb5sYkBGBMJJJQ5n03KhYXArwZia_9lNXviE8S_RomCKxABmgowLVMIstB9iXY6WdMK3seDA9O0CkFZKgeTvl_c-JHtheyCgo4Hy5LkPe6wXjFxisjUDq71qrex/s1600/11057937_10206804943057366_2132933843289989314_n.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" data-original-height="960" data-original-width="528" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd-AUV8Iw6ZAw93MBgdvb5sYkBGBMJJJQ5n03KhYXArwZia_9lNXviE8S_RomCKxABmgowLVMIstB9iXY6WdMK3seDA9O0CkFZKgeTvl_c-JHtheyCgo4Hy5LkPe6wXjFxisjUDq71qrex/s400/11057937_10206804943057366_2132933843289989314_n.jpg" width="220" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: small;">September 2015. This is what racing weight looks like for me.</span></td></tr>
</tbody></table>
The time was November 2015 and I was on top of the world. I weighed less than I did as a teenager and I was head over heels in love with my best friend. It’s only on rereading what I wrote then that I realise what a good place I was in. I implore you to read the <a href="https://smoker2triathlete.blogspot.com/2015/11/dear-13-yo-michael.html">letter I wrote to myself aged 13</a> to fully grasp what a good place I was in. I’d just set a PB for 5k of 22 minutes dead and was about to embark on a quest to qualify to represent GB in Mexico.<br />
<br />
Just four short months later, my entire world came crumbling down around me. Everything I knew to be true in my world was suddenly gone as my marriage imploded.<br />
<br />
Two people got lost and the result was the loss of my best friend from my life.<br />
<br />
But more than that, this loss caused my unresolved grief from 2006 to come to the surface. And that was gut wrenching and required the assistance of professionals.<br />
<br />
I ended up suicidal, broken, a shadow of my former self and barely functioning at work or life, if I’m being honest.<br />
<br />
Over the next two years I healed with help of friends, family, colleagues and the understanding of my employer. <br />
<br />
<div>
Also in these two years, I made some pretty epic mistakes. I made some poor life choices which only exacerbated my depression.<br />
<br /></div>
<div>
I lost friends and I completely lost my way in life. But more than all of that I lost my self worth and confidence and my belief in the kind hearted person I am.<br />
<br /></div>
<div>
But eventually I saw the light and broke free from the cloud that was engulfing me and swallowing up all my energy with the help of counselling.<br />
<br /></div>
<div>
If you want to read about that period in more detail then <a href="https://smoker2triathlete.blogspot.com/2018/02/its-been-while.html">please read this</a>.<br />
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So that’s November 2015 to Feb 2018 covered and not once have I mentioned that fact that somehow I functioned as a triathlete in this period. <a href="https://smoker2triathlete.blogspot.com/2018/07/better-late-than-never.html">I somehow got to Mexico to represent GB</a>. Not my best performance but I got there on merit. And despite all the photos showing me happy, I truly wasn’t. Behind that fake smile lied a maelstrom of pain, guilt and grief. It is amazing how good an actor you can become if you are too proud to admit to people that you are suffering.<br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small; text-align: start;">Behind that fake smile was a whole world of pain </span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: small;">Nowhere near in the shape I was in 2015.</span></td></tr>
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In Feb 2018 I weighed 15 stone 10 lbs, whereas in November 2015 I was 14 stone dead (and yes I have the spreadsheet to prove it). I’d even dabbled with Slimming World in an attempt to lose some of my depression weight. Given my mum’s alcohol addiction, I made the decision early on that food would be my vice when I was in the throes of depression. Not a wise choice but I could’ve chose a far worse vice.<br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small; text-align: start;">April 2017.In the throes of my depression weighing far more than I'm comfortable with</span></td></tr>
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Over the last year aside from doing my best to break down the barriers regarding mental health by sharing my blog and going out of my way to talk to people who I can tell need to talk.<br />
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<a href="https://smoker2triathlete.blogspot.com/2018/12/once-in-lifetime-trip-not-race-i-wanted_29.html">Somehow I also managed to qualify for Australia to represent GB again</a>. I have also been toying with my diet, trying to find the magic bullet. Does one exist?<br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: small;">Don't know how I managed that. Nowhere near my 2016 weight.</span></td></tr>
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I went back to what worked in 2015 but wasn’t happy or satiated, then one day I saw a video by James Smith. Who the hell is <a href="https://www.facebook.com/JamesSmithPT/">James Smith</a> I asked myself. Then I found him on <a href="https://www.instagram.com/jamessmithpt/?hl=en">instagram</a>.<br />
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I lurked in the background for several months and watched the content on his socials, followed his challenge winners and couldn’t believe my eyes or ears. Followed some of his coaches and absorbed what they were saying like a sponge absorbing water.I signed up to his <a href="https://www.jamessmithacademy.com/users/register/">daily emails</a> to get more #knowledgebombs<br />
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Is it really that simple?</div>
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Is it really as simple as a #caloriedeficit<br />
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Surely not!<br />
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Cue more lurking and watching. I tried his free trial and used his calculator and eventually decided on Black Friday to take the plunge. I justified it to myself that it was less than Slimming World each week and at worse I’d lose £81.<br />
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Over the rest of November I trialled food which allowed me to hit my protein and calorie targets from the calculator in the <a href="https://www.jamessmithacademy.com/">Academy</a>.<br />
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Every three months, the Academy runs a challenge where the prize is a once in a lifetime holiday.<br />
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I thought I’d use this challenge as accountability to help me get back to my best racing weight so I could maybe qualify for Worlds in Canada in 2020. Did I think it could work? Not really if I’m being honest so I approached it with caution. Worst case scenario I’m £81 out of pocket.<br />
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The challenge started on w/c 14/01/19 and I stepped onto the scales after an over indulgent Christmas weighing 15 stone 6.2 lbs.<br />
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That was it, my starting point. Only progress from here on in for 12 weeks and then the rest of my life using the knowledge I have gained.<br />
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I now sit here 6 weeks later weighing 14 stone 3.8 lbs. <br />
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Over a stone lighter.<br />
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Have I starved myself? <b>NOPE!</b><br />
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Have I eaten takeaways? <b>YUP!</b><br />
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Have I drunk beer? <b>YUP!</b></div>
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Have I messed up? <b>YUP!</b><br />
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Have I restricted treats? <b>NOPE!</b> in fact somedays I’ve had a full tub of ice cream because I’ve allowed for it in my weekly calories.<br />
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So how the hell have I done this?<br />
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Simple. Tracked everything I’ve consumed, upped my protein and moved more. I’ve used the Academy for what it was designed for.<br />
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But more than that I’ve embraced the Academy for what it truly is. It’s a support network of over 8000 people who are there and have your back through anything. Who are there to celebrate your successes and help you in your lows with no judgement. I have seen some truly unbelievable acts of kindness since November. <br />
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I’ve seen <br />
<ul>
<li>People pay for peoples membership as they couldn’t afford it </li>
<li>Offer to help with flights after booking errors </li>
<li>Offer support for things far worse than the root cause of my depression </li>
<li>Rally round to pick people up after what they perceive to be failure </li>
<li>Encourage people to achieve </li>
<li>Encourage people to push outside their comfort zone </li>
</ul>
It truly is an amazing movement, in fact it’s more than that. <b>IT’S FAMILY.</b><br />
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<li>I’ve had support. </li>
<li>I’ve given support. </li>
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I’ve made friends with people who I know will impact on my life for the rest of it.</div>
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For the first time in my adult life I’ve purchased and fit into medium t-shirts (3 of them to be precise). And I’m not even afraid to say. I felt amazing this past weekend when wearing one. It’s a new feeling walking down the street and being eyed up. And it felt good. Like really good. </div>
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Aside from the frankly epic changes which are happening to my body. </div><div><br /></div><div>The best part of all.<br />
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I’ve found me again. I’ve found my happy. I’ve recentred myself and am brimming with confidence. I love myself and life and feel truly whole again for the first time since March 2016. It’s been a long time coming but I’M BACK.<br />
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There’s six weeks left in this challenge and by the end of it, I know I’ll be a better version of me than when the challenge started in January 2019. And all the joy I currently feel is because of what James and the team behind the scenes have created. It’s epic.<br />
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Thanks for reading,<br />
<br />
Michael<br />
Proud JSA Member</div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com1tag:blogger.com,1999:blog-5836055385570738590.post-21068339231249001422018-12-29T07:00:00.000-08:002019-01-02T04:51:03.326-08:00Once in a lifetime trip. Not the race I wanted part 2After rounding up my trip in <a href="https://smoker2triathlete.blogspot.com/2018/12/once-in-lifetime-trip-not-race-i-wanted.html" target="_blank">part 1</a>. This post concentrates on the actual race.<br />
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As stated previously getting to Gold Coast was my victory. I had an aim for my race and as you can probably guess from the title. Not everything went to plan.<br />
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My goal was to finish in the top 50 of those in my age group. But even now looking at the results, that was a stretch. To get in the top 50 would have required me being nearly 7 minutes quicker than I actually was. It would have meant my best triathlon performance ever!<br />
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Even with the help of my <a href="https://www.trainingpeaks.com/coach/offthatcouchfitness#about" target="_blank">coach</a> getting me into my best shape in a long time, I was still some way off where I was in late 2015 / early 2016.<br />
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Back before my<a href="https://smoker2triathlete.blogspot.com/2018/02/its-been-while.html" target="_blank"> issue</a> I weighed around 14 stone and could hold 300W which equated to my w/kg being around 3.4. After my last FTP test before Australia my w/kg was more like 2.6<br />
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That's a huge difference. Weighing more and outputting less power really does matter in biking even if the course is flat(tish).<br />
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But enough of the excuses. Back to the actual race day.<br />
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I woke up to be greeted with more wind than I would have liked.<br />
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My race wasn't until 12:50 in the afternoon so I tried my best to relax. Relaxing when you've still got jet lag and been awake most mornings, at 4am is a struggle. I decided to make the most of it and read my book.<br />
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I had a decision to make come race morning. Wear my wetsuit or not. The water temp was about 20 degrees so it was up to the athletes. As a swimmer it's not an easy decision to make. Would I lose more time swimming without a wetsuit or would I lose more time removing my wetsuit in T1. It's always a gamble in a sprint. I decided to put on my transfers and make the decision later.<br />
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After eating breakfast I made my way over to the race venue.<br />
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First job when I arrived was to visit my bike and pump up my tyres and finalise my transition area.<br />
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Once I'd done this I went hunting for shade. I was doing my best not to dehydrate. I was also conscious not to overhydrate like I did in <a href="https://smoker2triathlete.blogspot.com/2018/07/better-late-than-never.html" target="_blank">Mexico</a>, which is what I think went wrong.<br />
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Before my race I decided to don my wetsuit, as it turns out that was a good choice as the zipper on my trisuit broke 10 minutes before my start.<br />
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After making my way to the start pen, I was starting to feel nervous. The <a href="https://smoker2triathlete.blogspot.com/2018/07/getting-back-to-where-i-was.html" target="_blank">enormity</a> of what I had achieved got to me again like it did in Cardiff. I was starting to feel emotional. I had done it. I had managed to get to Gold Coast, to the World Championships.<br />
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Just 7 months before I had my breakthrough at my counselling and set this ball in motion when I was a long way off fitnesswise.<br />
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After getting lost in the enormity of my achievement, I had zoned out and we were ushered through to the next pen, which was a snap back to reality. I decided to put myself on the left of the pen so I would be taking a slightly wider route on the swim course at the first buoy but it would be less punchy.<br />
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In local races at home I'll put myself in the mix as I'm normally one of the better swimmers in the field but in the World Championships I know I am a small fish in a big pond.<br />
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The horn went and we were underway. I dolphined once to get to deeper water and set off swimming. I reach the first buoy and was glad I took it slightly wide, as it looked to a mass of thrashing limbs.<br />
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On the second straight I was starting to pick people off. I do love racing the swim tactically and building into it rather than going full gas and dying like these people had done.<br />
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I was passing people and counting them off. 1, 2, 3, 4........<br />
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I turned the final buoy and could see the pontoon. I did my best to stick on peoples feet and exited the water. I ran to T1 and noticed I was out the water before <a href="https://twitter.com/duncanhawkins" target="_blank">Duncan</a> who was two bikes down from me. We normally exit at the same time so I knew I'd had a good swim.<br />
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I grabbed my bike and ran to the bridge. As I was leaving Duncan was arriving so I was about 30 seconds up on normal<br />
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On reaching the mount line I hopped on and set to the task at hand. After about 500m, Duncan caught me. He told to jump on his wheel. I went with him and two others but no sooner had I latched onto the draft than they were gone.<br />
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I buried myself trying to get back on but felt lethargic. My quads were killing. What was going on? To make matters worse I was riding into a head wind.<br />
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I reached the lumpy part of the course and saw someone had already stacked it. Poor bloke. After the short climb it was downhill and then back to the coastal highway. Still nothing in my legs.<br />
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Just soldier on. Do you best.<br />
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I turned at the far end and was relieved for the til wind finally.<br />
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I buried myself. Didn't feel great and the numbers from my power meter reflect that.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoc_e9VOtMgtrgneNV_28GYprulo0hJ65QiDGkga3O_3XO6ajMeYLPefHJ5yxfDCXSUbJqieTbYd6LEQ0pTKhUnI5pzvdDACjnRhDv7euj3HPS0bH0h0x-qN_B3tw1fio-LXd8AKM-XaxI/s1600/IMG_9001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="639" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoc_e9VOtMgtrgneNV_28GYprulo0hJ65QiDGkga3O_3XO6ajMeYLPefHJ5yxfDCXSUbJqieTbYd6LEQ0pTKhUnI5pzvdDACjnRhDv7euj3HPS0bH0h0x-qN_B3tw1fio-LXd8AKM-XaxI/s320/IMG_9001.JPG" width="213" /></a></div>
<br />
Average power was only 235W, it should have been closer to 260W. Average HR was 164bpm, it should have been closer to 170.<br />
<br />
Some days you have a good race some days you don't.<br />
<br />
My bike was 36:33, Duncan and the pack he rode with put 5 minutes into me. Thats a ridiculous amount of time to lose.<br />
<br />
I dismounted before the line and ran into T2. Wow it felt hot.<br />
<br />
Throw on my trainers and set about the task at hand. 5000m. The only goal. Don't be as shit as Mexico. Run to the best of my current fitness.<br />
<br />
I had a target in mind and wanted to go sub 25 for the 5km.<br />
<br />
That meant each kilometre had to be less than 5 minutes.<br />
<br />
I wasn't enjoying the heat, it was a case of getting to the next aid station and throwing water over myself.<br />
<br />
After the first lap I was so jealous of those who were heading to the finish. I wanted it to be me. Just 12 and a half minutes let of pain and it would be.<br />
<br />
I normally have really awful photos of me running but I made a conscious effort to note where the photographers were so I could get at least one decent photo of me.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXXOgc55pPO8bmseqQbwnc5FvC84nu2CvugtvowTUKK2_DX-w6pkTAGPud2vSuU4Br2eUm3-rLh_JTkQmyqmJs3g4S4GUCr_eexpi-bngBKAznORzjxft7eLrihd812vpM8K5-LMRaqaA6/s1600/IMG_9018.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="639" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXXOgc55pPO8bmseqQbwnc5FvC84nu2CvugtvowTUKK2_DX-w6pkTAGPud2vSuU4Br2eUm3-rLh_JTkQmyqmJs3g4S4GUCr_eexpi-bngBKAznORzjxft7eLrihd812vpM8K5-LMRaqaA6/s400/IMG_9018.JPG" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Is that a smile?</td></tr>
</tbody></table>
I pushed onto the end and was so relieved to be running down the finishing chute. I had no idea if I had managed to go sub 25 but I don't think I could have done any more on that day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOirFtVVWK6zb8t5YUxvD5oc-lcDIwWq3Ox_nkU1IX2J3kFH8hznfPDS2Tx9x1UneFDWDDog2iZzQn6fAGObmbnM1n3c6fWfU6AhYjka2lsGA_YDitB3RxumyQ4XORpBhVdhVilDlsmUqt/s1600/IMG_9023.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOirFtVVWK6zb8t5YUxvD5oc-lcDIwWq3Ox_nkU1IX2J3kFH8hznfPDS2Tx9x1UneFDWDDog2iZzQn6fAGObmbnM1n3c6fWfU6AhYjka2lsGA_YDitB3RxumyQ4XORpBhVdhVilDlsmUqt/s400/IMG_9023.JPG" width="266" /></a></div>
<br />
No one can ever take the feeling of running down that finishing chute away from me. Yes it wasn't the race I wanted but I set myself a goal, I believed it was possible (when I'm sure many others didn't), I put in the hard work and <b><span style="color: red;">I MADE IT HAPPEN</span></b>.<br />
<br />
Don't let other peoples opinions or beliefs put you off the path which you believe you can forge in life. If I had I wouldn't have been in Australia competing in the World Championship.<br />
<br />
Me the ex smoker, me the ex fat kid who was useless at running, me the survivor of depression, me the former obese couch potato. Yes all this things but most importantly.....<br />
<br />
<b><span style="color: red;">ME THE GREAT BRITAIN AGE GROUP TRIATHLETE!!!!!</span></b><br />
<b><span style="color: red;"><br /></span></b>
It was an amazing feeling and something I will cherish for a long time.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmpLE2fkEuv2XNjJTmzi-A6b_NL431SQmvQyXZ2Pn93DaTJppH6zojrkLHUs87PzZVyW-BEcvpjV3CSSDhb3C4WRy8YLtS8D9yPRPqsG4Y9hxb_JhZmM0oG7eq-B4Fu6E6m2gUXSvrNF1K/s1600/IMG_8511.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmpLE2fkEuv2XNjJTmzi-A6b_NL431SQmvQyXZ2Pn93DaTJppH6zojrkLHUs87PzZVyW-BEcvpjV3CSSDhb3C4WRy8YLtS8D9yPRPqsG4Y9hxb_JhZmM0oG7eq-B4Fu6E6m2gUXSvrNF1K/s400/IMG_8511.HEIC.heif" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It's all about the bling</td></tr>
</tbody></table>
I collected my medal and just enjoyed the moment.<br />
<br />
With a nice touch of fate, the race took place on Thursday with was also the same day the Doncaster Free press is released. I hadn't told many people before I left but they had written an <a href="https://www.doncasterfreepress.co.uk/news/doncaster-man-quit-smoking-and-conquered-mental-health-issues-to-become-an-athlete-representing-britain-1-9338700" target="_blank">article</a> about my appearance in Australia and this was the day it got released.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrQfJTx1fV3ZUFcSX905SdEXHphkBhzJ6uXofr2mm9UndbnDaQLHfrf-aALYFVFWlaAD2tTF6-VcrIKncrRZFgdK7Da6FlDP1T8BReYD-EEneSBG0Tb7z4g6RgX_PcyAJWywkyQJbLpfrA/s1600/IMG_8521.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrQfJTx1fV3ZUFcSX905SdEXHphkBhzJ6uXofr2mm9UndbnDaQLHfrf-aALYFVFWlaAD2tTF6-VcrIKncrRZFgdK7Da6FlDP1T8BReYD-EEneSBG0Tb7z4g6RgX_PcyAJWywkyQJbLpfrA/s400/IMG_8521.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Look it's little old me</td></tr>
</tbody></table>
<div>
I got some very nice messages about this article, none more so than the one I received from <a href="https://twitter.com/gos75?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor" target="_blank">Gia</a> (someone from Twitter who I have never ever met)</div>
<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3sp1H1OPwxo7gCzq30MPKvHYjhMX0idI2QTkQkSFqs4WAGGQRmPLLQoB1fvfvrX5dDsHt3Yet3tKz5sTQoW13A7PvdxHlUZIzvKHVJXs9Dg5zDjD4-PKcABLgqTgwABjtsOtTXum2EFc7/s1600/IMG_8520.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1334" data-original-width="750" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3sp1H1OPwxo7gCzq30MPKvHYjhMX0idI2QTkQkSFqs4WAGGQRmPLLQoB1fvfvrX5dDsHt3Yet3tKz5sTQoW13A7PvdxHlUZIzvKHVJXs9Dg5zDjD4-PKcABLgqTgwABjtsOtTXum2EFc7/s640/IMG_8520.PNG" width="356" /></a></div>
<div>
<br /></div>
I was so humbled by those kind words.<br />
<br />
Anyway I digress, the results form the race were out. Not quite what I wanted but let me take the positives.<br />
<br />
Swim PB and sub 25 5k in the bag.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEyR1kRauMb-PvESYost_1yV9DGJdDugVoxXXELzPoOy6nDwr5Q5oJTXddMopb7W23sRzkgenqs75A_hZFjOP2pGT54VjRStCdfL8oTQBsiyGxgLof54EtZMIIMhJ9PzwiDCBJlwbSQbkA/s1600/IMG_8501.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1334" data-original-width="750" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEyR1kRauMb-PvESYost_1yV9DGJdDugVoxXXELzPoOy6nDwr5Q5oJTXddMopb7W23sRzkgenqs75A_hZFjOP2pGT54VjRStCdfL8oTQBsiyGxgLof54EtZMIIMhJ9PzwiDCBJlwbSQbkA/s640/IMG_8501.PNG" width="356" /></a></div>
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Job done. Now to enjoy the rest of my trip down under. This will not be my last appearance in the fabled blue suit.</div>
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I'd like to thank <a href="https://www.balfourbeatty.com/" target="_blank">Balfour Beatty</a> and <a href="https://www.huubdesign.com/" target="_blank">Huub Design</a> for their support in getting to the World Championships. I really am fortunate to have these two companies in my corner either helping me with kit costs in the case of Balfour Beatty or supporting me in all things triathlon like Huub. #HUUBSTER</div>
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Thank for reading,</div>
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Michael</div>
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GB Age Group Triathlete</div>
<br />Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com2tag:blogger.com,1999:blog-5836055385570738590.post-28175922587565014762018-12-29T04:25:00.002-08:002018-12-29T07:01:05.465-08:00Once in a lifetime trip. Not the race I wanted part 1<div class="separator" style="clear: both; text-align: left;">
<b>Australia. What an amazing place to visit. I absolutely loved it.</b></div>
<br />
Yes the plane journeys were a pain. Being cramped up for 14 hours on the way to Singapore isn't something I'd want to repeat every year.<br />
<br />
But Australia is amazing.<br />
<br />
It was a once in a lifetime trip for me so I made sure I crammed as much into it as I could.<br />
<br />
This post will be split into two. This post which will concentrate on my trip and a second post which will concentrate on the actual race.<br />
<br />
I arrived in the Gold Coast to a horrendous storm, which was a little confusing. Where was the sun I was expecting?<br />
<br />
I waited for my transport to my hotel and was awestruck by the architecture in the Gold Coast. It's not for everyone but as someone who considered architecture at school, I thought it was amazing.<br />
<br />
My apartment was about 150m from the beach and I had an amazing view of the sea from my bedroom.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOiJP8QG-WdXfGoagM7uBwViv3mcsYJrumTp07Zep-HivWV0VNKO4EcC04ycltcU4t3DRuEZkhbgTNbUWwQWs2yYuCBerwhQ04QJwAmZvCry5l5vB0VS4I8c_qEwF8onkZxrcp8KGFVzAg/s1600/IMG_8249.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="464" data-original-width="1600" height="115" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOiJP8QG-WdXfGoagM7uBwViv3mcsYJrumTp07Zep-HivWV0VNKO4EcC04ycltcU4t3DRuEZkhbgTNbUWwQWs2yYuCBerwhQ04QJwAmZvCry5l5vB0VS4I8c_qEwF8onkZxrcp8KGFVzAg/s400/IMG_8249.HEIC.heif" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not a bad view even with the storm brewing</td></tr>
</tbody></table>
I'd landed on the Saturday morning and tried to stay awake all day to align my body clock.<br />
<br />
My race wasn't until the Thursday so I had a few days to spare. Not a great deal of time considering I had to register on the Wednesday but a bit of time.<br />
<br />
On the Saturday I decided to build my bike so I could go on the organised GB group ride on the Sunday morning.<br />
<br />
One problem, I needed a bike pump so had to walk to a bike shop to buy one. I was determined not to get stung with excess baggage. I walked to Giant Gold Coast (which was a lot further away than I originally thought) and the thing which hit me was how hot it felt. It also felt quite sticky because of the recent storm.<br />
<br />
I arrived back to my apartment and built my bike and took it on a very quick spin to see that it was working fine. Gears felt fine so I set my alarm for the group ride the next morning.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjway2qznFs6w-bVT57RYaidI1J5AEl7-SJauigTGnetr1aX56IQpKxSDUFDchs3VEd61SXchCxPM-CeM7SC8t7JRDnt7L9jQRqdN0XPhSBt-M12Z_9UNYYUb0LeCpWzwk3ztXS1MZeIr4H/s1600/IMG_8271.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjway2qznFs6w-bVT57RYaidI1J5AEl7-SJauigTGnetr1aX56IQpKxSDUFDchs3VEd61SXchCxPM-CeM7SC8t7JRDnt7L9jQRqdN0XPhSBt-M12Z_9UNYYUb0LeCpWzwk3ztXS1MZeIr4H/s400/IMG_8271.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bike all built on my balcony</td></tr>
</tbody></table>
I then decided to go for a quick run to test my legs. 2km working hard then a steady plod back.<br />
<br />
Even though I was exhausted, I stayed the course and stayed up all day Saturday. I was a little peeved to be awake at 4am on the Sunday. DAMN YOU JET LAG.<br />
<br />
The Sunday ride was really steady and consisted of a 25km out and back and a stop off for a photo of the Gold Coast and a stop off for some coffee. Wow the coffee was good. Like really good. Quite simply the best I'd ever tasted.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRwpuEGyo0yJhDLAGLPVU-_y8a-a3Rr3G8dKtrt2GLpl8C6mv3LmRfcpsaWKeWfnWscFtORpHqeB3n2ikBtQ6sVw9d-XoW8vDzLJ2Hy8ZpeNH2KArEpThkMNgCWD3kC7B6biQpikt-LFHD/s1600/IMG_8553.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRwpuEGyo0yJhDLAGLPVU-_y8a-a3Rr3G8dKtrt2GLpl8C6mv3LmRfcpsaWKeWfnWscFtORpHqeB3n2ikBtQ6sVw9d-XoW8vDzLJ2Hy8ZpeNH2KArEpThkMNgCWD3kC7B6biQpikt-LFHD/s400/IMG_8553.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That coffee though!?</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg95kIRPZ8biNxaGiYamoIPrT9opQZ61JNCNML1kqpVhO6izbEsKcsAUA4ar4IRxv-23Tp4_Nxii8OXfalOdRbJm9wndlB_gZBTiR8kueapV8BQFIJARHZpPTvnis93wyQUWCL3qAHPnNNF/s1600/IMG_8301.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg95kIRPZ8biNxaGiYamoIPrT9opQZ61JNCNML1kqpVhO6izbEsKcsAUA4ar4IRxv-23Tp4_Nxii8OXfalOdRbJm9wndlB_gZBTiR8kueapV8BQFIJARHZpPTvnis93wyQUWCL3qAHPnNNF/s400/IMG_8301.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What a beautiful place</td></tr>
</tbody></table>
I spent the rest of Sunday chilling out and decided to walk into the City Centre to get my bearings.<br />
<br />
I then had to pack for the next part of my trip. Like I said it was a once in lifetime trip so I was packing for a two day trip to the Great Barrier Reef. Far from ideal timing before the race but my victory was getting to Australia after my depression.<br />
<br />
The next morning I got up at 4am to make my 6am flight to Lady Elliot Island which is an atoll on the very south of the GBR. It is beautiful and in the middle of the ocean.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvHIhB0ZuGXg8ZJjXbT2WI4SzCNEUQiyvwo1Gva7v1V3ySAsxvL4T6MJoICUrk_KAy1RoQL7Y-rXyNLtLA9qZ02usAroAPPJ1TNlXrjPLKwLtceOk8uczCC4xC8V25UPL_oq-9XgpXVNUQ/s1600/IMG_8314.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvHIhB0ZuGXg8ZJjXbT2WI4SzCNEUQiyvwo1Gva7v1V3ySAsxvL4T6MJoICUrk_KAy1RoQL7Y-rXyNLtLA9qZ02usAroAPPJ1TNlXrjPLKwLtceOk8uczCC4xC8V25UPL_oq-9XgpXVNUQ/s400/IMG_8314.JPG" width="300" /></a></div>
It was simply stunning. I spent the two days relaxing, snorkelling, going on snorkel trips, walking round the island.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0tpAM3UjrpUC8AP1m7Ku8E4nEerI3d-Uo_gGaViN9XsrlI7d6nrMjJ2UUBxmk2UPr6LcW3N6wWwEihPY9XvIdJ2Q_DxIq2O71J1EzCumDgxCp_Fkq0jFguSa_3Ht3KNjwL_a7WU3-jcvp/s1600/IMG_8325.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0tpAM3UjrpUC8AP1m7Ku8E4nEerI3d-Uo_gGaViN9XsrlI7d6nrMjJ2UUBxmk2UPr6LcW3N6wWwEihPY9XvIdJ2Q_DxIq2O71J1EzCumDgxCp_Fkq0jFguSa_3Ht3KNjwL_a7WU3-jcvp/s400/IMG_8325.HEIC.heif" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nothing but ocean</td></tr>
</tbody></table>
I got to swim with turtles, manta rays, more fish than you can imagine and just lapping up the natural beauty.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ7qc7x7o9CuHHQVKebF6G2eqytTCIZEiDyP3dCK__tnEqnGbGPSMDKAbkv5BiHtBQvlHRP9MKKKzjSSEeZIIg0YkzakhMWRcjaUu4wVqoSJFjCjruMr5EOaR62PaDTu0hEQOmzgXti0lR/s1600/IMG_8528.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ7qc7x7o9CuHHQVKebF6G2eqytTCIZEiDyP3dCK__tnEqnGbGPSMDKAbkv5BiHtBQvlHRP9MKKKzjSSEeZIIg0YkzakhMWRcjaUu4wVqoSJFjCjruMr5EOaR62PaDTu0hEQOmzgXti0lR/s400/IMG_8528.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My new friend the turtle</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv9-z3TY2LyZGIVakbiXIYeL_E1ept2cNnc0t7a7sL_l9lUxsXomk3xV0RCPhvdPTrgKk-_SU-v3JUZs4MXhlw6OQz9EgAR79OA2K9-_ksPRg8S2AxMcRnmRKlGeHCvhX2eBo_M-G_BX35/s1600/IMG_8530.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv9-z3TY2LyZGIVakbiXIYeL_E1ept2cNnc0t7a7sL_l9lUxsXomk3xV0RCPhvdPTrgKk-_SU-v3JUZs4MXhlw6OQz9EgAR79OA2K9-_ksPRg8S2AxMcRnmRKlGeHCvhX2eBo_M-G_BX35/s400/IMG_8530.JPG" width="400" /></a></div>
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These days it is too easy to get carried away with social media and the pace of life but being stuck in the middle of the ocean with no signal on a beautiful island is good for the soul.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_8SHfvY1BeRhlXInwYutUXo7ZNPNeNv7ogY0kwbFG4lQR4Xk2sqQUc6BByuUQwVwk3k-pxwt4srXh6Fu2ZjPuhgUpLB6fRbhYcTUqdzopJ4YUlSxaG6j3zdjpOOJA8BYYG6WsWKspEmn-/s1600/IMG_8330.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_8SHfvY1BeRhlXInwYutUXo7ZNPNeNv7ogY0kwbFG4lQR4Xk2sqQUc6BByuUQwVwk3k-pxwt4srXh6Fu2ZjPuhgUpLB6fRbhYcTUqdzopJ4YUlSxaG6j3zdjpOOJA8BYYG6WsWKspEmn-/s400/IMG_8330.HEIC.heif" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">How amazing a view?</td></tr>
</tbody></table>
I flew back on Tuesday afternoon and knew that Wednesday would be a busy day registering.<br />
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I woke up on Wednesday and made my way to the race venue and transition area.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcaouUK9HCHHY0Dzq8fKI-WKWuksg_76HzWALftxoSyjBJkGekZK_Hd0PA6niqgTeeR2f4C1gNNsIKIWbPhtfS2k1b7NKTgSwfZq9MCMTTxa6JHVv5UtNK_umQ_-6WC5ZFCLFfNOCYO0uX/s1600/IMG_8309.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcaouUK9HCHHY0Dzq8fKI-WKWuksg_76HzWALftxoSyjBJkGekZK_Hd0PA6niqgTeeR2f4C1gNNsIKIWbPhtfS2k1b7NKTgSwfZq9MCMTTxa6JHVv5UtNK_umQ_-6WC5ZFCLFfNOCYO0uX/s320/IMG_8309.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Quality spelling on the way to the venue. LOL</td></tr>
</tbody></table>
I was expecting a bit of a queue but really 3 hours in the baking sun was far from ideal race prep. It was so hot and there was nowhere to hide from the sun. After registering I racked my bike and made my way home (obviously after spending a fortune on clothes at the venue)<br />
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Wednesday night was the opening ceremony and I like to go to these as they are a great atmosphere. Cue more walking and being stood around. #facepalm<br />
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Being stood behind Louise Minchin on the way in the parade of nations was good. She really is a nice person and took time to speak to people.<br />
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<div class="separator" style="clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrwm0PJSPwct1I6m-wxk9ZzCdZcOEeZrV9X4c29q4BOKzJrj4GeTwXSEo3XJVUHjKsDJu_PFBaQ36SC3p98n71Ud9KU9RvdRF8wGfx4cHhXj4eEK2TfK92xbJdh1-V-1xSOzr-iyF9DXSf/s1600/IMG_8443.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1203" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrwm0PJSPwct1I6m-wxk9ZzCdZcOEeZrV9X4c29q4BOKzJrj4GeTwXSEo3XJVUHjKsDJu_PFBaQ36SC3p98n71Ud9KU9RvdRF8wGfx4cHhXj4eEK2TfK92xbJdh1-V-1xSOzr-iyF9DXSf/s320/IMG_8443.HEIC.heif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On my way to the Parade of Nations</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwlNte1zzA4Ljja6WkDFKd_TibFCRI0xUKE7y7aCaQumFvK83kfWFBdzjGxEoFgtRokzzK6LoSaCzUB1akmQVbncJec3d2OOkHFsfvEmGFWmp2pgYAoMCJojlG03DsSWk2IvQgQlmMzIny/s1600/9BE23DF9-BEA0-4F97-A0A3-C4B8CBA29130.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwlNte1zzA4Ljja6WkDFKd_TibFCRI0xUKE7y7aCaQumFvK83kfWFBdzjGxEoFgtRokzzK6LoSaCzUB1akmQVbncJec3d2OOkHFsfvEmGFWmp2pgYAoMCJojlG03DsSWk2IvQgQlmMzIny/s320/9BE23DF9-BEA0-4F97-A0A3-C4B8CBA29130.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Love these events</td></tr>
</tbody></table>
Thursday was race day but that can wait until <a href="https://smoker2triathlete.blogspot.com/2018/12/once-in-lifetime-trip-not-race-i-wanted_29.html" target="_blank">another blog.....</a><br />
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I then spent the rest of the next four days partying, drinking, watching the elites, spending time with new friends, riding my bike, visiting a zoo, walking round Gold Coast and enjoying the downtime.<br />
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Did I really just say downtime and list all those things before it?<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirqAx1CIYNb_SkKY3cs-EDBRasJazPXdUU8i0WqkEGMiTUtm5EfLcrXN99pjLv2QUEpTYmLpo8p41el3YA5PzDvsSw9X2RWfhP3nbrRmIELqXslvNR5MH79NfotlPhqats7-d6uu_SB9Ba/s1600/IMG_8543.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirqAx1CIYNb_SkKY3cs-EDBRasJazPXdUU8i0WqkEGMiTUtm5EfLcrXN99pjLv2QUEpTYmLpo8p41el3YA5PzDvsSw9X2RWfhP3nbrRmIELqXslvNR5MH79NfotlPhqats7-d6uu_SB9Ba/s400/IMG_8543.HEIC.heif" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">There were whales playing in the background of this </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP3UC0_RFCOzskIYpK_1gQsutodTYh3KMbDhdHB8SXJEIfjuk5mfDw6K5FD4hm3QuqE0kGfLjmQriY2KvuP7ljLxt7VXcfqHWs8loNp4ovH2ariAhT_MQX3am9KVeaZAqAbNPpgOvhw85l/s1600/IMG_8552.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1595" data-original-width="1600" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP3UC0_RFCOzskIYpK_1gQsutodTYh3KMbDhdHB8SXJEIfjuk5mfDw6K5FD4hm3QuqE0kGfLjmQriY2KvuP7ljLxt7VXcfqHWs8loNp4ovH2ariAhT_MQX3am9KVeaZAqAbNPpgOvhw85l/s320/IMG_8552.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What a view</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhtTzvFPzhKvGrOFz7XpjDclmPGZVxE9GuFOI1mp2Q0b5YaCD2MJQ8VTCr5JqWpFe1jUNu5X3yVSdhzrL5nj9k_vl08qpwUg1lAZYuSC8d5ezZvZov0BghpYbyIjhgbA4xDJW7BRyW4nc/s1600/IMG_8573.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhtTzvFPzhKvGrOFz7XpjDclmPGZVxE9GuFOI1mp2Q0b5YaCD2MJQ8VTCr5JqWpFe1jUNu5X3yVSdhzrL5nj9k_vl08qpwUg1lAZYuSC8d5ezZvZov0BghpYbyIjhgbA4xDJW7BRyW4nc/s400/IMG_8573.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It's horrible here</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHtb52cYFcXS7Bs33z9kla1X4EnoFztqsJ14yt5Q3grP8L17K-NXZyCBhyvxqlJsu2DKlRukpy0kKyLqDL2Q7LldnmpE4WvPbITPNCRQqD5qFxEy9qDsrMDUwihy0E_xB4SbAMgJhhGYkx/s1600/IMG_8644.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHtb52cYFcXS7Bs33z9kla1X4EnoFztqsJ14yt5Q3grP8L17K-NXZyCBhyvxqlJsu2DKlRukpy0kKyLqDL2Q7LldnmpE4WvPbITPNCRQqD5qFxEy9qDsrMDUwihy0E_xB4SbAMgJhhGYkx/s320/IMG_8644.jpg" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG4PQg3L2vWatwRRdi4Z5FRH31JmTXWixbUlYGKmusPpPXm9Ij9bz_uaDyPy0cdC-OG9pLvz2NT7N5EuBnYPd7UpylPlagZIX_foL24KDrFg5QSe5LsXlAsK8GrrUVkIhd_-PO-qU0WWMz/s1600/IMG_8645.HEIC.heif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG4PQg3L2vWatwRRdi4Z5FRH31JmTXWixbUlYGKmusPpPXm9Ij9bz_uaDyPy0cdC-OG9pLvz2NT7N5EuBnYPd7UpylPlagZIX_foL24KDrFg5QSe5LsXlAsK8GrrUVkIhd_-PO-qU0WWMz/s320/IMG_8645.HEIC.heif" width="240" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk9tpnRriiRY8E0lzrUG2L2RX70u7DnDbGfUwH64Vf1a-c61Y8HOH7Y4Hh7kKxI9OFsfULDlo7geFx-tP5CqOGqgdy-G0KYocQX4mDmv1gUWc2RibW1zPJNIW4HsxdNeR2XOLeM6dtfU0u/s1600/IMG_8646.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk9tpnRriiRY8E0lzrUG2L2RX70u7DnDbGfUwH64Vf1a-c61Y8HOH7Y4Hh7kKxI9OFsfULDlo7geFx-tP5CqOGqgdy-G0KYocQX4mDmv1gUWc2RibW1zPJNIW4HsxdNeR2XOLeM6dtfU0u/s320/IMG_8646.HEIC.heif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Made a friend</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt9RfDYKfMIwwiDPLDpUFZLCKnP2zAvz550e3Wiq4HtgyYi9jio3pTkemno5lZWnNbablnZPVNBlja6lYjUXXgv18u9rGb7mDPNKTsjTdRTK6w7XKqvr71_GJ5fUF37G2a5oBDnWJTcEOe/s1600/IMG_8605.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt9RfDYKfMIwwiDPLDpUFZLCKnP2zAvz550e3Wiq4HtgyYi9jio3pTkemno5lZWnNbablnZPVNBlja6lYjUXXgv18u9rGb7mDPNKTsjTdRTK6w7XKqvr71_GJ5fUF37G2a5oBDnWJTcEOe/s320/IMG_8605.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vicky Holland - World Champion</td></tr>
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<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-FTqIKX3XtnLVXQ_WrXYNJZG995XHhRzHJc_b_styUxayP5PKWMWpTEWeR-mMGZIf5Qp_WH5Np_NLvD95EftdSplf6cY4V7cIW6TF_TeKmT7jshq2qI1D_hI1ALNjPABi5n-UisTk40Er/s1600/IMG_8670.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-FTqIKX3XtnLVXQ_WrXYNJZG995XHhRzHJc_b_styUxayP5PKWMWpTEWeR-mMGZIf5Qp_WH5Np_NLvD95EftdSplf6cY4V7cIW6TF_TeKmT7jshq2qI1D_hI1ALNjPABi5n-UisTk40Er/s320/IMG_8670.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vincent Luis becoming World Champ </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_gXGlX4Hos2-9cw0QDY6pU5SRPVjQ0qexc8-GNGJ6FCrnji3jHBHV_jznSLzVzDnEpMfTyCz-MSl9gc5MVrHlu6IQTTcPKqOWgXHXyCjDVWkQMNXEXhc55QQ9R9ggAR47cP45BWEGwMMD/s1600/IMG_8715.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_gXGlX4Hos2-9cw0QDY6pU5SRPVjQ0qexc8-GNGJ6FCrnji3jHBHV_jznSLzVzDnEpMfTyCz-MSl9gc5MVrHlu6IQTTcPKqOWgXHXyCjDVWkQMNXEXhc55QQ9R9ggAR47cP45BWEGwMMD/s320/IMG_8715.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This was amazing. </td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpfJPpbhGMD63zn7DBZpySR5x5GKrwbJZ1M0L76FTIbgT3aD4VueqozEwkxzBp0iMak5EB2sFtbG2_DQxV6epg36IdNenWRG-XyFrqvQU7pfiJWHTyA-r3huDcaca5wPyHbb75E0lGj2qC/s1600/IMG_8697.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpfJPpbhGMD63zn7DBZpySR5x5GKrwbJZ1M0L76FTIbgT3aD4VueqozEwkxzBp0iMak5EB2sFtbG2_DQxV6epg36IdNenWRG-XyFrqvQU7pfiJWHTyA-r3huDcaca5wPyHbb75E0lGj2qC/s320/IMG_8697.JPG" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9ZS1eLDSqpDN9iZ0670VjNebqqSiFnJLBNUClDblxG-xaRT-3PKXQCtEyRG5l1HBSuyVyRm1oo9kMkX94j2kOIP40A76kEldLSRjAv6nJqyzkUjSQghschwmV8J31bSeS71Bnfv0qStFe/s1600/IMG_8714.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1203" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9ZS1eLDSqpDN9iZ0670VjNebqqSiFnJLBNUClDblxG-xaRT-3PKXQCtEyRG5l1HBSuyVyRm1oo9kMkX94j2kOIP40A76kEldLSRjAv6nJqyzkUjSQghschwmV8J31bSeS71Bnfv0qStFe/s320/IMG_8714.HEIC.heif" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Blue skies for days</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv3791GdHitQXeK7BtD7ashVlPd-0TBG9ofBL2j-XxeS5pXMmWc6Qy6ZDkcpXwWiUkpNZ3K2hl4ZOnyshkEVNKPZ-IUmujMV__CqInSWKGS577hLqoPK9X3gbZfIqqh1Wow3LTE80xQa7v/s1600/IMG_8717.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv3791GdHitQXeK7BtD7ashVlPd-0TBG9ofBL2j-XxeS5pXMmWc6Qy6ZDkcpXwWiUkpNZ3K2hl4ZOnyshkEVNKPZ-IUmujMV__CqInSWKGS577hLqoPK9X3gbZfIqqh1Wow3LTE80xQa7v/s320/IMG_8717.HEIC.heif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stunning</td></tr>
</tbody></table>
I also developed an unhealthy obsession with frozen cola. It tastes amazing.</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiroVctBRBD-svsyZO7_DkInjRHh16jd3whsM1Zkt3lE_LdngJ4O_9czfmk4QmwfjPHqAVkQECBa-LNtTJuYq7NG97h_Ph-jmRE2ReRZaUkKH1r7dT06wUfh5D27glGFajmih7NQe8XCoYo/s1600/7298222D-854A-4772-863A-750DB901C286.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="901" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiroVctBRBD-svsyZO7_DkInjRHh16jd3whsM1Zkt3lE_LdngJ4O_9czfmk4QmwfjPHqAVkQECBa-LNtTJuYq7NG97h_Ph-jmRE2ReRZaUkKH1r7dT06wUfh5D27glGFajmih7NQe8XCoYo/s400/7298222D-854A-4772-863A-750DB901C286.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is lush</td></tr>
</tbody></table>
<div>
On the following Tuesday I flew to somewhere I have wanted to visit for a very long time. Sydney and boy did it not disappoint. It is a truly stunning place to visit. It appears to be the perfect mix of water, beach, city and sea and I fell in love with it.</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5KHwZwoPNq_eWLVDTdgbnOxuGc8e8g09F5a-pkOxG0zbFluf5PsEbT3Mljj1pmAJeNPqiZNtWH1XV3g0hJydykMzlHeyPCgU2f7dwiEgEBoYHbrx-Jxd5sk_4ULIF4KOgwHQjWWJF4sfC/s1600/IMG_8748.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5KHwZwoPNq_eWLVDTdgbnOxuGc8e8g09F5a-pkOxG0zbFluf5PsEbT3Mljj1pmAJeNPqiZNtWH1XV3g0hJydykMzlHeyPCgU2f7dwiEgEBoYHbrx-Jxd5sk_4ULIF4KOgwHQjWWJF4sfC/s320/IMG_8748.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sydney. Such an amazing city.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8nVk142HiawFBfp7xNaFb6DW4crT_1T_8WGMFOUkqlqfYA1oGyJfBYk7RfHzDx2PLG5fg-caD8haktDR72UAFEed8lfmaYVLaST87lbjZzi2lrketNhPTcWEoIsjcg6TJsb6H3EP_C0fM/s1600/IMG_8760.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8nVk142HiawFBfp7xNaFb6DW4crT_1T_8WGMFOUkqlqfYA1oGyJfBYk7RfHzDx2PLG5fg-caD8haktDR72UAFEed8lfmaYVLaST87lbjZzi2lrketNhPTcWEoIsjcg6TJsb6H3EP_C0fM/s320/IMG_8760.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The bridge </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc0WG_9xRGX1u9-f57Aue9hYEipoFraXOdJpDoa9Jw1_lDDHv1Hs2o0ioNhrpaLKoC74ARaCIp3apBadcpcy5RsILP05FeUbAYJiiZ5phiramBqHd3qsABShci8U5i64SFxkqdvIKnu2Tg/s1600/IMG_8764.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc0WG_9xRGX1u9-f57Aue9hYEipoFraXOdJpDoa9Jw1_lDDHv1Hs2o0ioNhrpaLKoC74ARaCIp3apBadcpcy5RsILP05FeUbAYJiiZ5phiramBqHd3qsABShci8U5i64SFxkqdvIKnu2Tg/s320/IMG_8764.JPG" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My home while in Sydney</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrIJ4hqwW6NNvRzRFdVlcSYiT2y9xxn9_DT07Fo6k4yGVIHkN9diU1w28FqJwgTtGg5bHZ4MNt8hwvqpFBVhllNejt6ilEVIVemKCKi0DEWo4ezTndiH1wYVYdSgUQT5z8HDKFbxEcbM0B/s1600/IMG_8803.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="503" data-original-width="1600" height="125" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrIJ4hqwW6NNvRzRFdVlcSYiT2y9xxn9_DT07Fo6k4yGVIHkN9diU1w28FqJwgTtGg5bHZ4MNt8hwvqpFBVhllNejt6ilEVIVemKCKi0DEWo4ezTndiH1wYVYdSgUQT5z8HDKFbxEcbM0B/s400/IMG_8803.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The view from the roof bar in my hotel</td></tr>
</tbody></table>
<div>
Again I rammed as much as I could into my visit. I'd planned a trip to the Blue Mountains, a night out with friends, climbing the Sydney Harbour Bridge and I landed on Tuesday and headed out on Friday. 3 and a half days and 3 nights of bedlam.</div>
<div>
<br /></div>
<div>
It was all go but I wouldn't change to for the world. I had an amazing time and fell in love with Sydney as a city.</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyHU-eEnh7oTl3QHBhu2FEI3lt4Efyyc2e6ESSqapwcZ16LuHbQ5nAcpIT5_t6ice5rBk7Nf73FW078TkccYTOb2pEt3O-720g4EOILSlBGCEPZnnh2LJqTkg89Alp96x_D4Vyn5-x1Oj9/s1600/IMG_8842.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1203" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyHU-eEnh7oTl3QHBhu2FEI3lt4Efyyc2e6ESSqapwcZ16LuHbQ5nAcpIT5_t6ice5rBk7Nf73FW078TkccYTOb2pEt3O-720g4EOILSlBGCEPZnnh2LJqTkg89Alp96x_D4Vyn5-x1Oj9/s320/IMG_8842.HEIC.heif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">3 Sisters in the Blue Mountains </td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdjk7pNPM2IoAF9jMiXwsrzk8MPF084ybsVsqStEZQhHYynwMucYZ3VnrbUJIaSVPFbGjXewP0CFa5caitXjRrsQJ0iFqsSAHxmVTmSrHi_cnpZT8p6WMA66Bp_J4NMCRLKNa0-n1e6hzd/s1600/IMG_8859.HEIC.heif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="671" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdjk7pNPM2IoAF9jMiXwsrzk8MPF084ybsVsqStEZQhHYynwMucYZ3VnrbUJIaSVPFbGjXewP0CFa5caitXjRrsQJ0iFqsSAHxmVTmSrHi_cnpZT8p6WMA66Bp_J4NMCRLKNa0-n1e6hzd/s320/IMG_8859.HEIC.heif" width="134" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkYEozv91xcm-jd_eoUgn9ngbLMCRLywst4TAVqZ2sOsEN1QO_FOj3RphTfmNrMqVDotqUcZDLhAU9f08-VnMronH-zc-GYb6kBuoQInIA26MFFmhZOc8rAIClwB6VU4U3R8WWCDSVNTEC/s1600/IMG_9158.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkYEozv91xcm-jd_eoUgn9ngbLMCRLywst4TAVqZ2sOsEN1QO_FOj3RphTfmNrMqVDotqUcZDLhAU9f08-VnMronH-zc-GYb6kBuoQInIA26MFFmhZOc8rAIClwB6VU4U3R8WWCDSVNTEC/s320/IMG_9158.HEIC.heif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sydney Opera House on the ferry home </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-RoIhCcqWPrmfX11I2xRYU5WJ9kICnFkChxCtOUkQUUFNjnwF8wx5D72KYnIsxEd8eZlMQiF4XZJFsHo7wzX1-0hMZGGjFWt6XYzZ3CSUEE1_LhxQN5q-a_SPQss_yjhEV0Xk96WTfIqQ/s1600/IMG_9164.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-RoIhCcqWPrmfX11I2xRYU5WJ9kICnFkChxCtOUkQUUFNjnwF8wx5D72KYnIsxEd8eZlMQiF4XZJFsHo7wzX1-0hMZGGjFWt6XYzZ3CSUEE1_LhxQN5q-a_SPQss_yjhEV0Xk96WTfIqQ/s320/IMG_9164.HEIC.heif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sydney Harbour Bridge on the ferry home</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdKmWHLPWl0UsvofM95se9CWim8XvjQw3KYAh8qoTB0viZEtk-m_CpAslpu3Lws-UVpjo3BoJ93G5mpSjQSOzdS3T0JE71Ow5YIkUQIWvXme2w0fST9HqYDiHvZy0kMhT8kkVyMaHVY6q0/s1600/IMG_9236.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdKmWHLPWl0UsvofM95se9CWim8XvjQw3KYAh8qoTB0viZEtk-m_CpAslpu3Lws-UVpjo3BoJ93G5mpSjQSOzdS3T0JE71Ow5YIkUQIWvXme2w0fST9HqYDiHvZy0kMhT8kkVyMaHVY6q0/s320/IMG_9236.HEIC.heif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">In England we get pigeons, In Manley they have cockatoos</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
One of the biggest things I planned for this trip was climbing the Sydney Harbour Bridge, I am not a fan of heights but I am even less of a fan of being able to see through gaps in floors like on piers so facing my fears for thee hours was a challenge but it was an unforgettable experience.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPWT7OYVH9i54G_1iS-q4_RTIMLaZ8L_Whrh_nxn2z0gX9tdm1VbmHZO6ebhNJ2-mnYumjX01lvcYOUi1qwl5bd9cOUJVME1u6ZYQb5Ry5eGnInkXKdfpYcLfRUAqkdFGm1_iPRAPW6e_S/s1600/IMG_9307.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1001" data-original-width="1334" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPWT7OYVH9i54G_1iS-q4_RTIMLaZ8L_Whrh_nxn2z0gX9tdm1VbmHZO6ebhNJ2-mnYumjX01lvcYOUi1qwl5bd9cOUJVME1u6ZYQb5Ry5eGnInkXKdfpYcLfRUAqkdFGm1_iPRAPW6e_S/s320/IMG_9307.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Faced my fears and won</td></tr>
</tbody></table>
<div>
<div class="separator" style="clear: both; text-align: left;">
Australia is an amazing place and I am so glad I went even if I did end up with an unhealthy obsession with frozen cola, chicken parms (had about 10 out there) and in particular Sydney.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkZMMVmkgKgSAjIlhKLqEthr9lVyJzzABH3c47sEdSp_GQ1aZbvjMA2SoqfqIx_pOBHv6g79W5XjkPSk5PNif6fJJ4WDsPi0lpM7V3Tc1jT8lTUnGr0ctw847obgaVlCh3p5UVGSRUakHj/s1600/IMG_9223.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkZMMVmkgKgSAjIlhKLqEthr9lVyJzzABH3c47sEdSp_GQ1aZbvjMA2SoqfqIx_pOBHv6g79W5XjkPSk5PNif6fJJ4WDsPi0lpM7V3Tc1jT8lTUnGr0ctw847obgaVlCh3p5UVGSRUakHj/s320/IMG_9223.HEIC.heif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chicken Parms are lush</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD8uLRoXb_il1zqb7qt1E5G2AseKVyC7Ro-ympbqjWa0KGoAK0GX11DBQH5AUFN5TSicquuWzwOHHdf-ce_P92j1aFWkC8rx9z600Nwwd1M5y13Vc_5WMabp8VLZO3l_zb4SYXeuw4ZWgK/s1600/IMG_9293.HEIC.heif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1046" data-original-width="1600" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD8uLRoXb_il1zqb7qt1E5G2AseKVyC7Ro-ympbqjWa0KGoAK0GX11DBQH5AUFN5TSicquuWzwOHHdf-ce_P92j1aFWkC8rx9z600Nwwd1M5y13Vc_5WMabp8VLZO3l_zb4SYXeuw4ZWgK/s400/IMG_9293.HEIC.heif" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So sad to be leaving this amazing city</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
Thanks for reading,</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Michael</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
</div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-18679888952385561942018-07-22T14:19:00.001-07:002018-08-09T09:15:45.686-07:00Getting back to where I was........<div class="MsoNormal">
After racing in <a href="http://smoker2triathlete.blogspot.com/2018/07/better-late-than-never.html?_sm_au_=i5VDK0MT4R86PFGQ" target="_blank">Mexico</a> I went into a<a href="http://smoker2triathlete.blogspot.com/2018/02/its-been-while.html?_sm_au_=i5VDK0MT4R86PFGQ" target="_blank"> deep and horrible well</a>.
My battle with depression had been bubbling away for some time before Mexico.
After all it was only a couple of weeks before I went, were I was sat in my
lounge sobbing uncontrollably for four hours.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So after the elation of completing my goal of representing
GBR in Mexico, it isn’t much of a surprise that I began to unravel.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In the following months, my training suffered, I gained
weight but I did not let my depression win.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Nearly 18 months later, in February of this year I had a
break through…….<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Because of my counselling and the support of family and
friends, I began to feel better. Slowly the gloom started to lift and the days
began to seem brighter.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My weight was a lot closer to 16 stone than I was entirely
comfortable with. Back before Mexico I was a lot closer to 14 stone. But I am
glad that I chose food as my vice in my depression because I could have picked
something a lot worse…..<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So could a near 16 stone triathlete get back to where he was?
Of course he bloody could. He’d done it before so could do it again.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I decided to set myself a challenge. Could I qualify for the
Sprint World Championships in Australia? I find that if I have a goal, my
training is more focussed and I am more driven.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I looked at the qualifying races and decided they might suit
me. Both Eton and Cardiff were flat. After all weight and hills don’t
exactly mix well.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now could I string together 3/4 months of good training to
give myself the best chance of being able to board the plane to Australia?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The plan was hatched.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My swimming was about where it was in 2016. I was still
capable of a 6 minute 400m, my biking wasn’t as good as it had been in 2016. My
FTP was down from 312W to 250W. And my running was miles off where it needed to
be.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fast forward 3 months and after a training camp in <a href="http://realfitness.org/real-fitness-sessions/triathlon-training-mallorca/" target="_blank">Mallorca with Off That Couch Fitness and Real Fitness</a>, I had found my mojo again….. I
was back enjoying training<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I had a good week in the lead up to Eton. My splits at track
were getting better. I was feeling strong. I lined up on the start line and
felt relaxed.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The swim went okay. I exited around the usual suspects (my
friend <a href="https://twitter.com/duncanhawkins" target="_blank">Duncan</a>) and on starting to run for the bike I noticed tightness in my Achilles.
The bike was tough and I could tell I wasn’t as quick as in 2016. I couldn’t
hold a wheel and when you’re on your limit there is nothing left to give when a
group passes you….. You just can't eke out that burst of speed needed to get on the back.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It was tough work mentally; I leapt off my bike and flew
through transition. I started my run and was in agony. My Achilles had flared
up. With each stride it was like a burning poker was being stabbed behind my
ankle. After a couple of hundred meters, I decided to DNF.<br />
<br />
Better to DNF than
risk permanent damage. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Over the coming weeks, I tried to massage my lower back (a
previous injury site) until I could get in with my <a href="https://blizardphysiotherapy.co.uk/" target="_blank">Physio</a>. After one session
with my Physio I was able to run again. I hadn’t run for nearly three weeks and
felt so relieved.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
With Cardiff only a few weeks away, I still had a chance to
qualify. A last roll of the dice.<o:p></o:p></div>
<div class="MsoNormal">
I went to race at Woodall Spa the week before Cardiff and
was pleased with what I achieved. I managed a 24 minute 5k of the bike. Could I
pull of a cheeky qualification?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In the days leading up to Cardiff, there were two last
minute entries. After a bit of stalking I worked out they were both a lot
quicker runners than me. They were able to run 17 minutes for 5k….. OH SHIT!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Well I could only turn up and do what I could do. I tried to
silence my demons. I tried to control the controllables. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I had been fortunate to recently attend a course run by <a href="http://realfitness.org/" target="_blank">Dean Kirkham</a> and John Wattam, which helped me battle my demons. I will get around to
writing a blog about this course at some point…..<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I made my way to Cardiff and could only do what I could do.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
All I had to do was do my best. If it was meant to be it
would be.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I had an ace swim and felt strong. I exited just ahead of
Duncan. Now time to see what the legs were capable of on the bike. Duncan
caught me and we started to work together but my legs felt heavy, I couldn’t
hold his wheel. I buried myself on the bike but group after group rode away
from me, I made one pack but after putting a turn in at the front I had over
exerted myself and they rode away from me. BOLLOCKS.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was so frustrated. In my training I had been riding
quicker than today at a lower heart rate. My legs had just not turned up.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I dismounted the bike and knew that if I was to stand any
chance of qualifying I had to hurt myself, I had to limit my losses on the run.
How far ahead were the two new entrants? I ran as hard as I could, the heat was
oppressive.<br />
<br />
I ran so hard that I blocked out the crowds. I remember
hearing people I knew cheering me on but I don’t know who they were.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I put myself in the hurt locker and 24:45 later I crossed
the line. Had I done enough? After I’d rehydrated and eaten some food, I got my
phone out to check the results. My heart was racing as I loaded the app. I
checked the surname of the first entrant. He hadn’t started the race……….<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I then reloaded the results page and nervously typed the surname
of the other athlete. I was so relieved to find that the other athlete also
hadn’t started. Had I done it? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Had I pushed myself as hard as I could to get to Australia?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was floored by a wave of emotion and had to compose
myself. I had finished in the first eligible spot for qualification. I had been
chasing phantoms. And I know hand on heart I could not have gone any harder
than I did. Was I going?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The next few days were a wave of different emotions. I hadn’t
realised that the qualification criteria had changed this year. I wrote an
email to the Team Manager asking for clarification.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I waited patiently for some confirmation. Finally after
checking the BTF website for the
billionth time, there it was in black and white. A “Q” next to my name.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCQHglCeXklcedUpEEdQgveMA7bOLCV4WR1RhLWCNf_KcxzSgW03cjCVIXFFRHHciR5KG44ojEko_W62DMqqwhnsSieia1CW4NgkYIYeUMzme0XnAIdSbdJlLzXhZEjAsGjPssEOoCdUUJ/s1600/IMG-7318.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="381" data-original-width="750" height="162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCQHglCeXklcedUpEEdQgveMA7bOLCV4WR1RhLWCNf_KcxzSgW03cjCVIXFFRHHciR5KG44ojEko_W62DMqqwhnsSieia1CW4NgkYIYeUMzme0XnAIdSbdJlLzXhZEjAsGjPssEOoCdUUJ/s320/IMG-7318.JPG" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I had bloody done it. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Against all odds<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I had earned my spot on the start line in Australia. I had
battled weight problems, injury, my own mental health and succeeded. I would be
lining up on the start line in the Gold Coast in September pulling on another
GBR trisuit.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYqfHy4gg3SOBRtPbJVP2bpoAlbyBSQnSN7bPbX7OSCyNL0-GKr219yyYpP4_3VDLafEAo5E_70tXnvvMoSZU6TUzs3XKW-hJEzPbk8i462bb9JVYPR0yJQHEdW7F2CxQB9c61XFcfR87r/s1600/IMG-7349.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1334" data-original-width="750" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYqfHy4gg3SOBRtPbJVP2bpoAlbyBSQnSN7bPbX7OSCyNL0-GKr219yyYpP4_3VDLafEAo5E_70tXnvvMoSZU6TUzs3XKW-hJEzPbk8i462bb9JVYPR0yJQHEdW7F2CxQB9c61XFcfR87r/s320/IMG-7349.JPG" width="179" /></a></div>
<div class="MsoNormal">
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<div class="MsoNormal">
Don’t ever let anyone tell you what you can and can’t achieve
in life. Forge your own path and if you believe something is possible you might
just achieve something amazing.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTcSJEhpEhyphenhyphenTJsUqfOh_I1OMFgWgQW43J5-AMHtl7v48vZpl9N25cyTLZSGH7n6ukuwAAj78du9V5JDNQks3gqUvxk71LJ_yjQRs3KqYG80nQ8_S_8KxHm5OklvOvWgYQXqk7GJb3lJJKL/s1600/unnamed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTcSJEhpEhyphenhyphenTJsUqfOh_I1OMFgWgQW43J5-AMHtl7v48vZpl9N25cyTLZSGH7n6ukuwAAj78du9V5JDNQks3gqUvxk71LJ_yjQRs3KqYG80nQ8_S_8KxHm5OklvOvWgYQXqk7GJb3lJJKL/s320/unnamed.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
I’d like to thank <a href="https://huubdesign.com/" target="_blank">Huub</a> for standing by me through thick and
thin since 2016. I’d like to thank my colleagues at work and my friends outside
of work for their support over the previous few months. I’d like to thank my Physio
Jenny for helping me get over my injury. I’d like to thank Dean and John and
the other people at Totally YOU… Totally Unique! for giving me some of the mental
tools that helped me achieve. #YOUnique<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
And finally I’d like to thank all the athletes and coaches
at Doncaster Triathlon Club for their support. You don’t know how much of a
part you play in my life.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m going to Australia and I can’t bloody wait.<o:p></o:p></div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-11672741883229765442018-07-02T14:21:00.000-07:002018-07-02T14:41:59.653-07:00Better late than never.......<div class="MsoNormal">
I know this is extremely tardy as it’s about a race that was
nearly two years ago but it’s a race I can still vividly remember. A race that
marked one of my proudest achievements.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The reason it’s late. Oh just that little battle with
<a href="http://smoker2triathlete.blogspot.com/2018/02/its-been-while.html" target="_blank">depression</a> that I have been recovering from.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In September 2016 I qualified to represent my country at the
Age Group World Championships held in Cozumel, Mexico. This was a goal that I’d
been chasing for 18 months and I was so unbelievably proud to be able to pull
on the fabled GB trisuit.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’d managed to qualify and travelled to Mexico full of
confidence as I had been racing well.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRCUF6eJoDs6aRhYu0Eoa79yKEgVm197ltHorGlO2n63RNt0v2n5CYMbyE42KVtpUgcagYifkuoXTv6q_9BKSl2-zix7QjtV2T9I-hI4w7CSzfr4bO2hWRjIWvaiw0DmtcC2UoTjRwiRM3/s1600/IMG-1762.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRCUF6eJoDs6aRhYu0Eoa79yKEgVm197ltHorGlO2n63RNt0v2n5CYMbyE42KVtpUgcagYifkuoXTv6q_9BKSl2-zix7QjtV2T9I-hI4w7CSzfr4bO2hWRjIWvaiw0DmtcC2UoTjRwiRM3/s320/IMG-1762.JPG" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’d arranged to stay in the same hotel as some other people
I knew, who were travelling out there and in the days leading up to the race I
was feeling great. The Parade of Nations was an amazing atmosphere and it felt
amazing having all the crowds cheering us on.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK0tpFRUicrR-vIWIbOucEGSLHZA1pUgELuY1FIUAblkeWoruUozp5cPxxru0whv1JFPSpOg4RxXipZp81jkOkLFdWOc4aI0nGK5vmm6SEck-grI9LU4JKYT0BwusKCwzJiJd3p7uvWB6R/s1600/IMG-1774.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK0tpFRUicrR-vIWIbOucEGSLHZA1pUgELuY1FIUAblkeWoruUozp5cPxxru0whv1JFPSpOg4RxXipZp81jkOkLFdWOc4aI0nGK5vmm6SEck-grI9LU4JKYT0BwusKCwzJiJd3p7uvWB6R/s320/IMG-1774.JPG" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
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<br /></div>
<div class="MsoNormal">
My employer (Balfour Beatty) had paid for my kit.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeUxXD6HieTLu7KQPdwXuWK_PG4GBYbrzj-25tu0UNysSdathiuy-bPPeKkF0181Jmu4JWkgWrXYTfYNdVnkeDUqTaaldWhhZmDhIlAQ4eNkK8X-dieXnlbq_k0DiwETeyl-Oy2XIp4M37/s1600/IMG-1713.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeUxXD6HieTLu7KQPdwXuWK_PG4GBYbrzj-25tu0UNysSdathiuy-bPPeKkF0181Jmu4JWkgWrXYTfYNdVnkeDUqTaaldWhhZmDhIlAQ4eNkK8X-dieXnlbq_k0DiwETeyl-Oy2XIp4M37/s320/IMG-1713.JPG" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Huub
Design had supplied with me with some kit to go out with.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0VjkhrKAC-pNn1_6Oogy70Weyp4QNwZhiUNWIL8HLX4galn6QB5vM5E2bpk5s8weDsL_hxctAz73Tx4faV1HCQ2RAUIpMiSkN2KM97o_M601oSnass0m8pXQEHQT9ZvLPc4K0uRX_z3y3/s1600/IMG-1720.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0VjkhrKAC-pNn1_6Oogy70Weyp4QNwZhiUNWIL8HLX4galn6QB5vM5E2bpk5s8weDsL_hxctAz73Tx4faV1HCQ2RAUIpMiSkN2KM97o_M601oSnass0m8pXQEHQT9ZvLPc4K0uRX_z3y3/s320/IMG-1720.JPG" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was having a ball,
chilling out and enjoying life. The resort I was in was beautiful.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFmW-t88SwqbkNhHEEHEq5uCPkEJD0DcXdZ320cR9hWydNt9ERdzHn876vAN6ciWbzFF0AciwleGcq6ovfhJBAWOpNzeXoLpb9yOsijuWj0UfUoolDLHmaIGSXwdJZbsexJxs1259QKmqP/s1600/IMG-1743.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="437" data-original-width="1600" height="87" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFmW-t88SwqbkNhHEEHEq5uCPkEJD0DcXdZ320cR9hWydNt9ERdzHn876vAN6ciWbzFF0AciwleGcq6ovfhJBAWOpNzeXoLpb9yOsijuWj0UfUoolDLHmaIGSXwdJZbsexJxs1259QKmqP/s320/IMG-1743.JPG" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There was one thing that was worrying me. The heat……..<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
On race morning we made our way over to the race site and it
was so humid. Myself and two other athletes in my AG (who were in my hotel)
went and racked our bikes and hunted out some shade while we waited for our
race start. Even in the shade it was hot and humid and really quote unpleasant.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was trying my best to stay hydrated. We were called to the
holding pen. God it was hot. At the holding pen we sought out any sort of
shade. Even hiding under bits of paper, cowering from the overbearing sun.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was seeking out water. There were these little pouches. I
was quaffing them like a dehydrated camel, it was so humid. I was leaking form
every possible pore. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Our wave was delayed by 40 minutes. DISASTER. It’s okay I
could get water. PHEW!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After an agonising wait we were called to the next holding
pen. Time to have one more pouch of water before my race.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We were called to the pontoon. Finally game time.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I leapt into the water. God it was as warm as a bath. At
least I could look at the fish. The hooter went. I powered away from the
pontoon and had clear water. My brute force and ignorance meant I was leading
the race for all of 6 seconds. LOL. I ripped my arms off and tried to distract
myself from the pain in my arms by looking at the fish. A mere 12 minutes later
and I reached dry land. Christ I was hot.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrFWX_dYW4V2126cR96CCvvGSKn9j1DPiqgMhdSElVytp8YYg2s1K7aAGp-ZIkQcXiqR7orF3lJkp3GhhgkXUh28VoGWmIbvknh4dck8lf-CC_GunhncR_yJUiOAtiko0tAQNgwT3V3Lfy/s1600/IMG-2038.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="683" data-original-width="1024" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrFWX_dYW4V2126cR96CCvvGSKn9j1DPiqgMhdSElVytp8YYg2s1K7aAGp-ZIkQcXiqR7orF3lJkp3GhhgkXUh28VoGWmIbvknh4dck8lf-CC_GunhncR_yJUiOAtiko0tAQNgwT3V3Lfy/s320/IMG-2038.JPG" width="320" /></a></div>
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<div class="MsoNormal">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoO2w_EAyh_u_681uDHJr4V1w4FWHtowZ8Plu652xUUMNUQ03f0ju-9GuoT8mhL6spwajuh4JdZXmgcelRgtFfpXGlSMk83Ge2S77tHMG_UTuHdJ4bPoW_zIxfsUNk3NMrMHpsyQPvH92b/s1600/IMG-2043.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1024" data-original-width="683" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoO2w_EAyh_u_681uDHJr4V1w4FWHtowZ8Plu652xUUMNUQ03f0ju-9GuoT8mhL6spwajuh4JdZXmgcelRgtFfpXGlSMk83Ge2S77tHMG_UTuHdJ4bPoW_zIxfsUNk3NMrMHpsyQPvH92b/s320/IMG-2043.JPG" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not looking my usual relaxed self after a swim</td></tr>
</tbody></table>
<div class="MsoNormal">
<br />
God the heat was oppressive. I jogged to transition. Don’t
remember it being that far away. Hmmmm.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Over the bridge, grab bike, run to transition exit, mount
bike and get to pedaling.<o:p></o:p></div>
<div class="MsoNormal">
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Hmmm something doesn’t feel right. My legs feel dead and
have no zip to them. What to do. Solo my way through the course. Hiding from
the wind. Trying to hunt out shade. A lonely 34 minutes (21mph) later and I
pull up at the dismount line. Jump off my bike and bam!!!<o:p></o:p></div>
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I felt awful. <o:p></o:p></div>
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Grit my teeth and run to my
racking point, throw on my trainers and start running. I say running but it was
so hot and hard.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjimFimOh29tjMlYXKYrvawfjautS02FXhj7o9HeNce5ed83AnwO2wAGCr14T6AanVjUcczGvUl-IvvaqrKiu33jindH4WssYE-bMxKiTiyKxtLLPlShpJ5RaTWadz4qtpRNdA2AFXQKL5H/s1600/IMG-2048.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="680" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjimFimOh29tjMlYXKYrvawfjautS02FXhj7o9HeNce5ed83AnwO2wAGCr14T6AanVjUcczGvUl-IvvaqrKiu33jindH4WssYE-bMxKiTiyKxtLLPlShpJ5RaTWadz4qtpRNdA2AFXQKL5H/s320/IMG-2048.JPG" width="212" /></a></div>
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I exited transition and
immediately the humidity and heat caused me to dry heave. I stagger onwards,
stopping every few hundred meters trying to be sick. There was nothing there.
After about 2 painful km, I stagger sideways. Christ what is up with me?<o:p></o:p></div>
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I spent the remainder of the 5km
trying to cool myself with water, moving slowly forward, unable to run, dry
heaving, staggering. This was the hardest thing I have ever done (even worse
than the marathon at Outlaw in 2013). It was so……. so humid.<o:p></o:p></div>
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Before this race I had felt good
running and had been running 23 odd off the bike.<o:p></o:p></div>
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What happened in Mexico was my
worst 5km time in a long time. 33 minues and 11 agonising seconds later I
crossed the line.<o:p></o:p></div>
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I made my way to the recovery
area and tried my best to cool myself. After I had returned to some form of
humanity, I staggered to get my medal. That tiny (read HUGE) lump of metal
meant so much to me. I felt such a sense of achievement after collecting the
medal.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifc8lS6r5qDDQrkCQbN2-ThBSMNXJqLRFotpKPoKZML6BbBb5-FqCTGtJXdQxs46XCS1K-tVqSciJFM6hSoPGInbWBhLClTqrDopzbWmyl3idR1EfaNBJ0_kfbPQH10-BzcpQdnQaGuZHW/s1600/IMG-1801.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifc8lS6r5qDDQrkCQbN2-ThBSMNXJqLRFotpKPoKZML6BbBb5-FqCTGtJXdQxs46XCS1K-tVqSciJFM6hSoPGInbWBhLClTqrDopzbWmyl3idR1EfaNBJ0_kfbPQH10-BzcpQdnQaGuZHW/s320/IMG-1801.JPG" width="320" /></a></div>
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Despite the fact I had a
disappointing race by my own standards. It was still a win because of the fact
I got told I would never get there and I proved those people wrong. I made it
and even though I finished 83<sup>rd</sup>, there were quite a few people who
DNF’d (which for a sprint shows how brutal the conditions were).<o:p></o:p></div>
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I spent the rest of my holiday
chilling out, watching the elites and having a great time. <o:p></o:p><br />
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And the best thing about the trip. The memories. No one can ever take these away form me.</div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/G5ZNtppnjzI/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/G5ZNtppnjzI?feature=player_embedded" width="320"></iframe><br />
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Thanks for reading,<o:p></o:p></div>
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Michael<o:p></o:p></div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-52553432821313190412018-02-16T03:28:00.000-08:002018-03-15T01:34:57.265-07:00Its been a while........<div>
S<span style="font-family: inherit;">o here goes……….</span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">Have you ever been so overawed by life that merely getting out of your bed each morning is a struggle that you never thought you would have to endure? A feeling where you feel worthless. Where you question what is the point in living anymore. Where every waking moment your head is filled with a sense of dread and negativity.</span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">Well I have and this is the reason for my protracted disappearance from social media. I have taken a break from most social media while I tried to heal myself. This process has taken nearly two years to complete. And I sit here today writing as a survivor of depression. I can see quite clearly how this illness can claim people because I was nearly one of them. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">Since March 2016 I have been battling a depression that has shocked me to my very core. I have seriously contemplated suicide on several occasions. I have talked openly about this with my <a href="https://www.counsellingdoncaster.com/" target="_blank">counsellors</a>. I am able to put this down on paper without regret. Why should I regret it? Is it something to be ashamed of? No it isn't. It's an illness. If I'd broken my back people would be able to see that. But you can't see what's going on in people's heads. But that doesn't make it any less debilitating or real. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">What annoys me about mental health is the stigma which surrounds it. I was sat in a <a href="https://mhfaengland.org/" target="_blank">Mental Health First Aid</a> course the other week talking openly about my issues. And I got thanked for sharing my thoughts. Why should I be thanked for being honest? Shouldn't we all be able to talk about this horrific illness without fear of reprisal? It's taken me a long time to get to this stage in my recovery. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">In the past two years there have been mornings when I have been surrounded by such a claustrophobic all-encompassing blackness that simply getting out of bed has been a battle. But I have battled because I felt I had to go to work. Because I had to keep a roof over my head. This was stupid. I should have sought help sooner. I wish I had.</span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnMvqxqxzhoNPCAEwbeM8PWppVxxEihWjj5_omOocRzDWPx-8jwyg2BWZp5JpB__cueekmdqGFEcpJl21H2qI8cg505FMJByuRkrIrvTbZ7ELmCaYESBnSgAvrWgitmmB0wnRdDk8pbO9/s1600/pexels-photo-48566.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnMvqxqxzhoNPCAEwbeM8PWppVxxEihWjj5_omOocRzDWPx-8jwyg2BWZp5JpB__cueekmdqGFEcpJl21H2qI8cg505FMJByuRkrIrvTbZ7ELmCaYESBnSgAvrWgitmmB0wnRdDk8pbO9/s320/pexels-photo-48566.jpeg" width="320" /></a></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">I am not writing this for sympathy. I am writing this as a retrospective memory of where I've been and what I've been through so that if I ever find myself at the bottom of a well again I can reread this and remind myself that there is a way out. There is a ladder of hope that I can climb because I have been there before. I have overcome depression once so if needed I could do it again. I just hope I would seek the help I needed sooner. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">I have hidden myself away. I have not fully aired my feelings except to those closest to me.</span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">I have lost friends because I have been reclusive.</span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">In all honesty I should have sought help a lot sooner that I did. But I didn't. Because……….PRIDE. But now I know that this was stupid of me.</span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">Looking back now some of the thoughts I have had had seem like the distant ramblings of a stranger but they weren't. At the time they all felt real and they were me. The me that was struggling but still me and still real even if a little strange. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">I can vividly remember laughing hysterically at my own joke in a meeting at work. I can remember the questioning looks of my colleagues to this day. I can remember the shame I felt as clear as if it was yesterday. Was I losing my grip on reality?</span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">I can remember sobbing uncontrollably for four hours alone in my house before a friend convinced me I needed help, this was the turning point for me. I finally gave in after this because I was at my wits end. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">I can remember going on a night out with friends and being sat outside of a pub sobbing after they had gone home because I had to go home to the all encompassing deafening silence. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">Life threw me a curve ball. I wasn't expecting it. And it caused my to unravel. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">Depression doesn't give a damn about who it takes as a victim. It knows no boundaries and it doesn't care how much it affects people. It is the illness which could pick out anyone regardless of how well off they appear to others. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">I would like to go on record as thanking those who have stood by me through thick and thin. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">From the owners of companies (yes you <a href="http://www.huubdesign.com/" target="_blank">Deano</a>) who knew my problems but treated me as they always had by standing by me, supporting me and asking for my feedback on their prototype products.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsrhd4KUhuH8wQlD7nuSwaK1WEOz_UhrY5pCVVsVGXSgKwcaQqSLYBdswDYeGRk59Gd1JHtmWPCvwbppcxJpXF1dml5RPM0EBbeSA4fvKcvqggt9_i6EATLg8N6i5AP_TnM5qstmwdGykr/s1600/pexels-photo-277477.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1063" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsrhd4KUhuH8wQlD7nuSwaK1WEOz_UhrY5pCVVsVGXSgKwcaQqSLYBdswDYeGRk59Gd1JHtmWPCvwbppcxJpXF1dml5RPM0EBbeSA4fvKcvqggt9_i6EATLg8N6i5AP_TnM5qstmwdGykr/s320/pexels-photo-277477.jpeg" width="320" /></a></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">To my family, friends and colleagues who have been there to check in on me, to listen to me, to pick me up and dust me off (more than once), invited me round for tea, made the effort with me, hugged me, been normal with me and gone for a beer with me. I could list you all individually but you know who you are and no amount of words can portray the thanks I owe to each and every one of you. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">I would also like to apologise to the people I have lost as friends. But my actions weren't me. They were the depressed Michael who was struggling with life. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">Around the same time I got thrown my curve ball by life. I got elected as the Head Coach of <a href="http://www.doncastertriathlonclub.com/" target="_blank">Doncaster Triathlon Club</a>. I've done my best to juggle this role along with my battle with depression but I know I've not been as effective in this role as I would have liked. My passion for coaching and helping others is still there as it always has been and I hope now that I am feeling better, the people I coach will reap the rewards from my volunteer coaching. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">And now for my last rambling thought. If you're reading this and are struggling, feel free to get in touch via Twitter (<a href="https://twitter.com/Smoker2Ironman" target="_blank">@smoker2ironman</a>). I've been there and the first contact is the hardest to make. Don't be ashamed to ask for help. Don't keep burying your head in the sand. Help is available if you want it. I've used the <a href="https://www.samaritans.org/how-we-can-help-you/contact-us" target="_blank">Samaritans</a> more than once in the last two years and they are an amazing charity. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Thanks for reading. </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">Michael </span></div>
<div>
<span style="font-family: inherit;">A survivor. </span></div>
<div>
<br /></div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com5tag:blogger.com,1999:blog-5836055385570738590.post-25999425997250687632017-02-14T03:14:00.002-08:002017-02-14T03:14:52.409-08:00Swimming - eliminate the scissor kickSince I've been coaching swimming, I have started to make a theory about the dreaded scissor kick that is the bane of most people who come to swimming from a non swimming background.<br />
<br />
You know the kick where when people go to breath they spread their legs to give them more stability in the water.<br />
<br />
Well each time that person goes to breath and widens their legs they are essentially creating a massive anchor that they are pulling behind them. They are slowing down their swimming because spreading the legs increases their hydrodynamic drag. Imagine if it was in cycling, you try to make yourself as small to the wind as you can so you go further for the same effort, well the same theory applies with swimming because you are still moving through a fluid.<br />
<br />
Who knew that I would find a tenuous use for the the fluid mechanics I studied at University in 2001.<br />
<br />
I am sure some swimming gurus like Paul Newsome may not agree with this post but I have been trying to eliminate this with some of the swimmers at Doncaster Triathlon Club and think I have found the culprit behind this scissor kick.<br />
<br />
I looked at this with an open mind and after some experiments I believe I have found the cause of the scissor kick and a drill to eliminate it.<br />
<br />
<b>First the cause.</b><br />
<br />
The cause for this scissor kick in my opinion is rotation. Yes you read that right rotation!<br />
<br />
Before you get started and get angry, stay with me.<br />
<br />
Yes you need to rotate in front crawl, but the scissor kick is caused by what you rotate with.<br />
<br />
From my observations you are more likely to scissor kick if your shoulders are leading the rotation in front crawl.<br />
<br />
The reasons being that your legs will lag behind the other parts of your body as you rotate. Imagine a wave in your mind or better still click this link. https://www.youtube.com/watch?v=z_P3LqFJl4o<br />
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As you can see from the video if the shoulders are leading the rotation it stands to reason that the hips will lag a little behind and the feet will lag even further behind. Because the feet lag so far behind it also stands to reason that the swimmer will need to create some stability for themselves in the water. To do this they kick their legs and the result is the scissor kick.<br />
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<b>
Second the solution.</b><br />
<br />
If we learn to rotate from the hips instead of the shoulders, in theory the shoulders and feet will be rotating at the same time as we are rotating from the centre of our mass, and the body will be more stable so there will be no need for the scissor kick to occur.<br />
<br />
So the key IMO to remove the scissor kick is to learn to lead with the hips instead of the shoulders.<br />
<br />
Where I have managed to get swimmers to lead with the hips, the scissor kick is completely eliminated.<br />
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But as #practicemakespermanent it takes time and practice to get this to happen. Imagine if a swimmer has been swimming leading with the shoulders for 2 years, thats two years worth of bad habits we need to eliminate before they will feel natural rotating with the hips.<br />
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<b>Now for the drill which can help eliminate this problem.</b><br />
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Before some of your lengths practice this drill. Yes you might feel like an idiot but it works.<br />
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You have to be in a streamlined position for this to work with your arms out stretched in front of you. The reason your arms have to be outstretched is that it stops you rotating with your shoulders and this means you must rotate with the hips.<br />
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As you push off from the wall perform a 360 degree rotation underwater (while kicking) in the streamlined position with your hips leading the rotation before you take your first stroke or breath. Imagine M Bison from Streetfighter II to help with this drill.<br />
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Because you have started the length leading with the hips, you will lead your rotation for the rest of the length with your hips instead of your shoulders.<br />
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Keep practicing this drill and you should notice that the scissor kick which has plagued you disappears over time.<br />
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I hope you find this blog useful and helpful.<br />
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If you need anything clarifying, leave me a comment and I will try to answer any queries.<br />
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Thanks for reading,<br />
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MichaelMichaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com1tag:blogger.com,1999:blog-5836055385570738590.post-4855919941488021992016-07-11T10:46:00.000-07:002016-07-11T10:51:17.602-07:00A first for me<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 13px;">Don't really know where to start with this........</span><br />
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Yesterday I was stood in a field in the pouring rain in my trisuit and my tracksuit bottoms grinning from ear to ear. I honestly can't remember the last time I was this happy.</div>
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Why you ask?</div>
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Simple I had just been presented with my first bit of triathlon silverware.<br />
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Me the person who at school was awful at running, who detested cross country, who as an adult did no exercise. Me the overweight ex smoker. Me the person who was told he needed to lose weight to run. Me, who in my first London Triathlon in 2012 came 3781st out of 4051 finishers.</div>
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Yes it may not be a national event like some people I know but this is well it's just me and I was gobsmacked to have won my age group.</div>
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I was the 1st placed 35-39 athlete at the Lincolnshire Edge Triathlon held at Cadney in North Lincs and 6th placed male overall to match my previous highest finishing position.<br />
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I'm not going to lie and say I hadn't been thinking this was possible but when an event is out of your immediate locality, you never know who is going to turn up and race.</div>
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But enough of me waxing lyrical and spoiling the story by giving you the ending first.</div>
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You really want to know the gory details of the race, don't you?</div>
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<b>Swim</b></div>
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When I looked at the start list. 2 names stood out. Steve Grocock and Caitlin Bower. I was hoping for a cheeky #firstoutthewater but these two would test my metal. Caitlin has always set off after me in local races because shes a shwimmer as opposed to me who's just a swimmer. And a quick look at the recent Ironman Austria results confirmed Steves swim speed as he did a 58:04. Wow I was going to have an awesome swim to trouble these two.</div>
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I put myself near Caitlin and close to the buoy so my swim would be the least distance possible. The hooter went and we were off. Within 30m she was in front of me so I did what anyone else would do, I drafted her. I stuck on her feet until the first buoy but the I lost them and she was gone into the distance. Up until this point Steve was on my hip. We turned at the first buoy and Steve swam past me.</div>
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Right plan B, swim as hard as I can. I made good progress up the back straight and got to the second buoy just behind Steve.</div>
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We turned at the second buoy and the wind was smashing the waves against the back of my head with each breath. Wow it was choppy, thank god I breath to the left. The final straight home was tough going but I soldiered on. With 150m to go some one overtook me. I tried to latch onto their feet but couldn't manage it.</div>
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<b><span style="color: red;">Race position - 4th (2nd male)</span></b></div>
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<b>T1</b></div>
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Ripped off my wetsuit, threw on my helmet, grabbed my bike and ran to the mount line gaining on Steve.</div>
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<span style="color: red;"><b>Race position 3rd (2nd male)</b></span></div>
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<b>Bike</b></div>
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After qualifying for Cozumel I made the decision that all my racing from now on will be on my road bike so I can become accustomed to it. That includes all draft illegal races, all time trials everything. I was fairly certain most people would be on TT bikes because they are allowed but I stuck to my plan and raced on the same setup I plan to use in 10 short weeks.</div>
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When setting up my GPS before racing, I became acutely aware of my powermeter not working. Oh well time to race blind and rip my legs off. I use my powermeter to monitor output and cadence. Racing a sprint is all about red lining anyway so if I was hurting then job done.</div>
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I mounted my bike and set about trying to go as quick as I could. After about 3 miles, I threw up and felt really gaseous. Oh balls. Maybe I wasn't quite over that viral infection (possible leptospirosis) from last week. </div>
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I had to back it off a bit but kept applying the pressure.</div>
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The course was a lot lumpier than I expected and that wind was unrelenting in the first half. It was a constant battle against the elements. I expected a flat course with the race being in Lincolnshire but was shocked by the lumps in the terrain. Never mind it's the same for everyone.</div>
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I'd also forgotten the course was long (16 miles as opposed to the 12 I normally race over) and I felt those last four miles in my legs.</div>
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After about 6 miles Aiden Grocock flew past me. This was to be expected and wasn't a shock to me. By 10 miles I had been caught by someone else who zipped past me on his TT bike with disc wheel.<br />
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It all comes down to simple maths, they are displacing less air in their tucked position as opposed to me on my road bike so it's no doubt they were passing me. But it's about the bigger picture, I need to get used to being on my road bike. It needs to become an extension of me.</div>
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<b><span style="color: red;">Race position - 6th (4th male)</span></b></div>
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<b>T2</b></div>
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Rack bike, remove helmet, spin number belt, don trainers and visor. No dramas.</div>
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<b><span style="color: red;">Race position - 6th (4th male)</span></b></div>
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<b>Run</b></div>
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I set off on the run knowing that recently I have been capable of 23 - 24 minutes for the run so thought I would be able to replicate that today.</div>
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But........</div>
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My body had other ideas. As soon as I took those first few steps, I was in pain, my stomach felt ridiculously bloated and I wanted to be sick.</div>
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I had done nothing out of the ordinary nutrition wise so can only presume this was a result of last weeks illness. After about 1.5km I was running off road (and we all know how much I enjoy that) when I had to stop to walk a few steps to try and burp or throw up. Three belches later and my stomach still felt bloated but the nausea I was feeling had started to abate.</div>
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When we ran past the transition area after 2.5km, I so very nearly gave up, such was the level of discomfort I was in. I couldn't settle into my run. My stomach was bloated and I really wanted to be sick. I was really uncomfortable. </div>
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By this point a woman and a man had ran past me so I was still in the top 5 male competitors. I then did some maths and those ahead of me weren't in my AG (either too young or too old).</div>
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Time to put up or shut up.</div>
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Do I throw in the towel and give up the possibility of an AG victory or MTFU and put up with 12 more minutes of pain and discomfort.</div>
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I decided to grit it out and that decision taught me a lot about the sort of athlete I have become. If this had happened in 2012 to 2014 I'd have given up. I really was in that much pain and discomfort. Each step hurt my belly.</div>
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I was back running on road at this point so that eased things mentally (as I detest off road running), time to knuckle down and run. I tried to relax, to take my mind to my happy place but my stomach felt awful. I was literally counting down the steps. At one point I was gaining on an athlete ahead of me and that gave me a little lift.</div>
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Someone else ran past me just before the turn point, they offered encouragement having seen me walking in pain before. How old were they, I had no idea.</div>
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We turned for home and I had just under 1km to run. I could see the finishing arch and used that as a focus to take my mind of the pain in my stomach. I was doing maths while running trying to work out how much longer I would be in pain for. with 200m to go, I had had noone else pass me. 1 minute to go and then you can burp, be sick, curl up in a ball.</div>
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I turned back into the race venue and surged to the line.<br />
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I was elated to cross the line and that 5km although painful and slow (28:01) taught me a lot about myself and racing.</div>
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<span style="color: red;"><b>Race position - 9th (6th male) </b></span><br />
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Cue the nervous wait to see if the person who passed me was in my AG. </div>
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Fast forward 1 hour and its the time of the presentation.</div>
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The main podium is announced and I am like a giddy child waiting for Christmas.</div>
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Then the AG's are starting to be announced. The heavens opened and rain started to fall from the sky. People were taking cover.</div>
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The announcer was working up through the age groups 20-24, 25-29, 30-34 and finally 35-39</div>
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The next words out of the announcers microphone were music to my ears.</div>
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And in 1st place in the 35-39 category from Doncaster Triathlon Club in a time of 1:31:49, Michael Barnett.</div>
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I was grinning like a kid in a toy shop as I went to collect my trophy from the event sponsors.</div>
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I hate photos of me but actually adore this one because you can see the glee on my face.</div>
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No tears, just pure unadulterated joy.<br />
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The transformation was complete.</div>
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Overweight, cigarette smoking couch potato to competitive(ish) triathlete - total time taken (since London Triathlon 2012) <b>1387 days</b></div>
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Is the journey over? Is it hell. Just watch this space. </div>
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Thanks for reading,</div>
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Michael</div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com2tag:blogger.com,1999:blog-5836055385570738590.post-67766608643802133162016-07-06T12:17:00.000-07:002016-07-06T12:19:44.024-07:00#dreambelieveachieveA long time ago in a galaxy far far away....................<br />
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Well in late 2013, I made no attempt to hide my desire to represent Great Britian as an Age Group athlete in triathlon.<br />
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<a href="http://smoker2triathlete.blogspot.co.uk/2013/09/i-have-dream.html">I have a dream</a><br />
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This dream has been something I have been quietly chasing for some time.<br />
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After the ITU decided to change the rules for sprint distance triathlon to draft legal for the World Championships in Mexico in 2016, I thought that was the final nail in my coffin but then I realised it actually might benefit me.<br />
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How could it benefit me you ask?<br />
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Well quite simply it turns the race into a running race.<br />
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Still confused?<br />
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Assuming I could swim well and bike with a good group then I wouldn't lose 9 minutes to compatriots on the run.<br />
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Why does 9 minutes matter?<br />
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Well it's all about the percentages. To qualify as an AG athlete you either have to be within the top four finishers in your AG at a qualification race or be within 115% of the winner of your AG.<br />
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Assuming I swam and biked with the 1st place athlete in my AG and they completed the course in 1:00:00. Then I would need to cross the line in 1:09:00 to be eligible.<br />
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And there is no way that that athlete could run 5km 9 minutes quicker than me. Given what I am capable of (23:00 at the end of a triathlon) he would have to run the 5km quicker than the World Record in 1960 for me not to be eligible.<br />
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So a plan was formed in my head 18 months ago.<br />
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In November 2014 I decided I was going to do all I could to get to Mexico. I decided to concentrate on sprints. I had a relatively good season last year (<a href="http://smoker2triathlete.blogspot.co.uk/2015/10/learning-to-race.html">2015 review</a>) where I concentrated on sprints.<br />
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But I needed to up my game this year. I had entered all the qualification races for Mexico to give me the greatest chance but I know where I stood the best chance of qualification. That race was Strathclyde. I am not saying why I knew I would qualify here but I was playing the game.<br />
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My preparation for the qualifying races was far form ideal because of life problems but here is a run down of my races.<br />
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<b><u>Eton</u></b><br />
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In late May I travelled down to Eton for my first foray into draft legal racing. I have never before raced in a draft legal bike race or triathlon and boy was it a learning experience. I met a <a href="https://twitter.com/duncanhawkins">Twitter friend</a> (Duncan) in transition and we chatted about forming a group on the bike.<br />
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I had an awesome swim and came out at the front of the second group.<br />
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I quickly mounted my bike and set about working as hard as I could. Duncan caught me up after about 2km and we started working as a pair. After another 2km we got caught by another group of 3. That made a group of 5. We all set about working together and it was working really well. I got on the front and put in to much of an effort, I think I was on the front for two minutes. After I waved people through I had nothing left to get on the back again. I then watched the group ride off into the distance and could do nothing about it.<br />
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A huge learning point for me.<br />
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After a lap on my own I finally got caught by another two cyclists and we set about each taking turns on the front and it worked really well. We rolled into transition and I set about the run. I buried myself in the 5km.<br />
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I crossed the line spent, I had nothing left. I had given everything.<br />
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After the results had been announced I realised I hadn't done enough to be eligible for Mexico, I had missed the cut off by 46 seconds. 46 measly seconds. Having looked at the results I would've been into T2 72 seconds quicker if I had stuck with my first group. My eagerness to prove my worth had stopped me being eligible.<br />
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Never mind I learnt a lot from this race.<br />
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<b><u>Strathclyde</u></b><br />
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I made the long trip to Scotland knowing this was where I stood the best chance of qualifying. How did I know? The race was held on the same weekend as the ITU world duathlon champs and the weekend after the ETU european triathlon champs so people might not race this race.<br />
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I had another wicked swim and led out the third group (all 100 athletes left at the same time), I was quickly onto my bike and riding alone. After the first 5km lap, 6 riders had caught me up and we worked like a well oiled machine each taking a turn at the front. We rolled into T2 together. I was with Duncan and another person from my AG. I knew they wouldn't run the 5km 9 minutes quicker than me but didn't know where the others from my AG were.<br />
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As it transpired the winner from my AG was ahead of Duncan (Q2) by over 3 minutes who finished 5 minutes ahead of me.<br />
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After analysing the times and results my roll down percentage was 112.75%. I was eligible to race in Mexico and currently lying in 20th position out of 20 possible positions.<br />
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Of the 20 positions, 12 were taken by qualification places, 1 went to a pre qualified athlete which left 7 positions for roll down. I was the 7th lowest rolldown. Talk about cutting it fine<br />
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I would have to go to Llandudno and race to ensure I had done all I could.<br />
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<b><u>Llandudno</u></b><br />
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This race didn't really suit me as it was a long climb as opposed to Strathclyde (a series of short climbs) and Eton (pan flat) but I had to do all I could to qualify.<br />
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The swim went really well and Duncan had to really work to catch me on the bike which showed I was improving. He promptly dropped me on the second lap climb however. Damn my lack of proper preparation.<br />
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I ran as hard as I could in the heat and it hurt, as you can see from the picture below.<br />
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I hadn't improved my roll down percentage but two athletes with lower percentages had grabbed automatic qualification places so my position had improved.<br />
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Now just the nervous wait for the website to be updated. On the Tuesday morning the website had been updated. I immediately posted my joy on social media as this was something I had been aiming for for 18 months.<br />
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I still can't quite believe I have managed to do it, now I just need to fund the trip.<br />
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I would now like to give a virtual two fingers to the people who said I couldn't represent GB.<br />
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Someone from Twitter said I wasn't quick enough or good enough to be an AG athlete. Well you see that Q next to my name. That says different.<br />
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Someone else said I was too fat to be a runner. Yes you may be right I am not typically built to run but that doesn't mean I can't be a competitive triathlete.<br />
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Things like this help galvanise my belief that you can achieve anything you set your heart on.<br />
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I dreamt about going to Mexico, I believed I could do it (despite some people saying it wasn't possible) and I made it bloody happen with hard work.<br />
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On the 15th September I will line up in Mexico and will be so proud of what I have achieved. Just 4 years ago I was still smoking and hadn't completed a triathlon. I hadn't run 5km non stop and was clueless and now I am a GB AG athlete.<br />
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Thanks for reading,<br />
<br />
MichaelMichaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com1tag:blogger.com,1999:blog-5836055385570738590.post-89093649471410815052016-02-21T04:21:00.001-08:002016-02-21T10:34:09.439-08:00Not so marginal gainsTriathlon is a sport made up of 3 disciplines. So what should you concentrate your training on?<br />
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Ideally you'll be like Messrs Brownlee, Frodeno or Gomez and be awesome at all three. But for us mere mortals what should you concentrate on?</div>
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In my opinion you should concentrate most on the discipline you are weakest at. </div>
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So if you're a swimmer concentrate on bike and run. </div>
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If you're a run biker concentrate on swimming.</div>
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You can see where this is going.....</div>
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Ultimately it's all about concentrating on the discipline where you can make the most time gains. </div>
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I see little point in me chasing the swim and spending 5 hours a week chasing an improvement that would at best get me 45s off my 400m time when the swim is such a small percentage duration in a triathlon and I have bigger gains to make across bike and run. </div>
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If we look at an average triathlon duration for a sprint. The swim for me makes up about 10-15% of overall duration, the bike between 45-50% and the run the remaining 35-40% so it makes no sense chasing an improvement on the swim given the small percentage of duration it takes up. </div>
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If we look back on my triathlon "career".</div>
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In 2013 I was okay at swimming but not great on the bike or run so concentrated on bike and run. </div>
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In 2014 my bike was getting better so I spent a lot of time working on my run but still working on my bike. </div>
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In 2015 I needed to make gains on bike and run so concentrated on those again. Finding my race distance helped me refocus my goals. </div>
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And in 2016 I believe my biggest gain can be made on the bike. So guess what I'm spending a lot of my time on the bike. I still need to improve my run but I believe there will be a crossover improvement from the bike and also that the percentage improvement for me is greater on the bike. </div>
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Is it fun concentrating on your weakest discipline. No it's bloody hard work but it's necessary hard work. </div>
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Would I rather go for a swim than go for a run. You bet your ass I would but I know I am chasing the "not so marginal" gains by doing the hard work that is required. </div>
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By all means still spend some time each week training across all 3 disciplines including the often forgotten "strength and conditioning" but make sure the split is right for you, your goals and your work:life balance. After all triathlon is three sports so you have three things to master.<br />
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In summary concentrate on doing the hard work on your weakest discipline instead of doing the fun work on the thing you find easiest as this is where you can make the biggest improvements. </div>
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Thanks for reading,</div>
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Michael</div>
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Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-44155014837787072132016-02-18T11:20:00.000-08:002016-02-18T11:20:15.017-08:00My 2016 seasonThings are shaping up well regarding populating my 2016 race calendar.<br />
<br />
I've made no secret of my desire to represent GB as an age grouper even writing about it back in September 2013 in this post <a href="http://smoker2triathlete.blogspot.co.uk/2013/09/i-have-dream.html">I have a dream</a><br />
<br />
The main goal for this season is qualifying at sprint distance to either go to the World Champs in Mexico this September or to the Euros in 2017.<br />
<br />
To that end I am entering several (well most) of the qualification races. I am also racing some of the early season races to enable me to get some race practice in. After all there really is no substitute to racing.<br />
<br />
My 2016 is broken down as follows.<br />
<br />
<b>March</b><br />
<br />
20th - Gainsborough 10k. I'm undecided is I'm racing this to chase a new PB or pacing a friend to her sub 50. It all depend on how my running goes in the next few weeks.<br />
<br />
27th - East Leake Triathlon. I fancied racing this early season tri to see how I am feeling after the winter.<br />
<br />
<b>April</b><br />
<br />
24th - City of York Triathlon. After watching a lot of the athletes I coach race this last year, I decided to give it a bash.<br />
<br />
<b>May</b><br />
<b><br /></b>
8th - Pendle Triathlon. My Dad has invited me to compete in his club's triathlon. As it's a 750m pool swim it seems rude not to have a blast.<br />
<br />
22nd - Eton Dorney - My first qualifier for Mexico. I thought it a good idea to race as many draft legal races as I could to try and qualify.<br />
<br />
28th - Nottingham Triathlon - My first qualifier for ETU in 2017. Hoping I can peak in this race to secure qualification for next year's race in Kitzbuhel.<br />
<br />
<b>June</b><br />
<br />
5th - Strathclyde Triathlon. I am hoping I can carry my peak for another week and race well on the same course used for the Commonwealth Games. If memory serves it was quite hilly. The second Mexico qualification race. GULP.<br />
<br />
19th - Llandudno Sea Sprint - I am hoping to not need to attend this race but if I do then it is my final chance to qualify for Mexico<br />
<br />
<b>July</b><br />
<br />
3rd - Peak District Triathlon. My last chance to qualify for Kitzbuhel.<br />
<br />
10th - Lincolnshire Edge Triathlon. A local race that is flat and another chance to race in open water.<br />
<br />
17th - Jenson Button Trust Triathlon. I had a blast racing here last year so decided to give it another go. The race format is unique and I really enjoyed it. This year I'll be sure to use my road bike.<br />
<br />
20th - Doncaster 5k. This will be my third race in a row in Doncaster. I've set PB's the last two years.<br />
<br />
<b>August</b><br />
<br />
7th - Bassetlaw Triathlon. Another local race. Remember it's good to support your local events.<br />
<br />
20th - Relays. How can I not race Relays. It's the best race in the calendar. SO MUCH FUN.<br />
<br />
21st - Relays take 2. Me and some other members from DTC are entering the mixed relays. I can't wait.<br />
<br />
<b>September</b><br />
<br />
25th - Brigg Sprint. I love this local race and can't wait to race again.<br />
<br />
<b>October</b><br />
<br />
2nd - Drax Goole Tri - Another local race I really enjoy.<br />
<br />
9th - Epworth Triathlon. Finishing off the season as late as I can.<br />
<br />
Yes it's a lot of races but I am quite good at recovering from sprints within a week.<br />
<br />
Hope to see some of you at these races.<br />
<br />
Thanks for reading,<br />
<br />
McihaelMichaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-71947786709205610232016-02-14T10:15:00.001-08:002016-02-14T23:52:41.384-08:00My first trip to hell aka Sufferlandria<span style="font-family: inherit;"><span style="color: #444444;">A few weeks ago I saw a</span> <a href="https://twitter.com/wattbike/status/689344042451079169">tweet</a> <span style="color: #444444;">from </span><a href="http://wattbike.com/uk/home">Wattbike</a> <span style="color: #444444;">asking for people to be members of #TeamWattbike for the upcoming </span><a href="http://thesufferfest.com/pages/tour-of-sufferlandria">Tour of Sufferlandria</a>. <span style="color: #444444;">I decided to apply to be a member. Thankfully I was accepted.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcjL-LX6M2BLOmRT69B-uViNuVIIp0yVIusG0mTUoGCKF3vsihvHU4a3sL5-JGayWE8DjqfeZvutK1KZ90By5__30JiNNKkUx4Y_lz2J2L-R3b8I0v-RbmhVWULKTdsnnqTLltSMESMlqO/s1600/CaiFMJfWAAAHtq5.jpg-large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcjL-LX6M2BLOmRT69B-uViNuVIIp0yVIusG0mTUoGCKF3vsihvHU4a3sL5-JGayWE8DjqfeZvutK1KZ90By5__30JiNNKkUx4Y_lz2J2L-R3b8I0v-RbmhVWULKTdsnnqTLltSMESMlqO/s320/CaiFMJfWAAAHtq5.jpg-large.jpg" width="320" /></a></div>
<span style="color: #444444;"><span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Now for a little information for those not aware of Sufferfest.</span></span><br />
<span style="color: #444444;"><span style="font-family: inherit;"><br /></span>
</span><span style="font-family: inherit;"><span style="color: #444444;">The Tour of Sufferlandri<span style="font-family: inherit;">a is the </span></span>"<span style="color: #313131;">Greatest Grand Tour of a Mythical Nation", which is run by Sufferfest to raise money for the Davis Phinney Foundation (if you feel like donating to this you can do at this <a href="http://dpf.kintera.org/faf/donorReg/donorPledge.asp?ievent=1144987&lis=1&kntae1144987=753BF20F1A9B43E69E4144B7B4AFF871&supId=433163436">link</a>). Here is the Official Tour announcement. </span></span><a href="https://vimeo.com/150839967">https://vimeo.com/150839967</a> <span style="color: #444444;">for this years tour.</span><br />
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<span style="font-family: inherit;"><span lang="EN-US" style="color: #313131;">Sufferlandria is the mythical nation which is featured in
the <a href="http://thesufferfest.com/">Sufferfest</a> videos.</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="color: #313131; font-family: inherit;">I have contemplated training with <a href="http://thesufferfest.com/collections/cycling-videos">Sufferfest</a> videos
for some time as the concept intrigued me. You can download from a selection of 25 cycling </span><span style="color: #313131;">training</span><span style="color: #313131;"><span style="font-family: inherit;"> videos by visiting <a href="http://thesufferfest.com/collections/cycling-videos">thesufferefest.com</a>, they also do running and </span>triathlon<span style="font-family: inherit;"> videos but I haven't used these as I don't have access to a treadmill. Recently they have released an <a href="http://thesufferfest.com/pages/app">app</a> which means you can have access to all </span>video<span style="font-family: inherit;"> for a small monthly fee. With the current exchange rate it works out at £6.91 a month which is a bargain in my eyes.</span></span></span></div>
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<span lang="EN-US"><span style="color: #313131;"><span style="font-family: inherit;">Before being accepted onto #TeamWattbike I had completed exactly zero videos as they were never in my plan but after being accepted I thought it prudent to try one out. I picked Blender as this was one of the three videos I bought </span>over<span style="font-family: inherit;"> the Christmas period.</span></span></span></div>
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<span lang="EN-US"><span style="color: #313131;"><span style="font-family: inherit;">I decided* </span>to<span style="font-family: inherit;"> complete Blender with a hangover to increase the suffering.</span></span></span></div>
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<span lang="EN-US"><span style="color: #313131;"><span style="font-family: inherit; font-size: xx-small;">*decided is a stretch, I overindulged on a night out and this was a stupid idea but you have to live </span></span></span><span style="color: #313131; font-size: xx-small;">life</span></div>
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<span style="color: #313131;">After completing Blender I believe I got lulled into a false sense of security. I enjoyed the video and found it no harder than my current training. I genuinely couldn't see what all the fuss was about.</span></div>
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<span style="color: #313131;">I then got ill so didn't get to practice any other videos.</span></div>
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<span style="color: #313131;">I finally recovered from my cold with two days to go before the start of the tour. Hardly the ideal prep but it is what it is.</span></div>
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<span style="color: #313131;">I analysed the tour and thought I knew what I would find hard.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivJFk8cAqC6yHq8tkjB_Xs-DV4V4UcAXa4WWaZe26lfISe1ImBiBhYKauUDzmGxQKyRMCqkvLTYziCn0j6sl5cFLCnB7aIaFRmilAkfHdVTYj0X2Yn4oiMXnNifYWWljQXw567WgSysmYh/s1600/Screen+Shot+2016-02-05+at+20.38.13.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivJFk8cAqC6yHq8tkjB_Xs-DV4V4UcAXa4WWaZe26lfISe1ImBiBhYKauUDzmGxQKyRMCqkvLTYziCn0j6sl5cFLCnB7aIaFRmilAkfHdVTYj0X2Yn4oiMXnNifYWWljQXw567WgSysmYh/s400/Screen+Shot+2016-02-05+at+20.38.13.png" width="298" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyFNyJFlnJdCzsVyDc7ZYcHcDJuqFrimexBT_M9XXiALADLY4LKaDPMjnXTSNRFGtZc1MzmpAWcCK5L1HXB2EGNT6n4hyo6bhCfR2hMR025KYv9fhPLB3LZJCLI2vhu6mOswuLv3ikdx8I/s1600/Screen+Shot+2016-02-05+at+20.38.25.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyFNyJFlnJdCzsVyDc7ZYcHcDJuqFrimexBT_M9XXiALADLY4LKaDPMjnXTSNRFGtZc1MzmpAWcCK5L1HXB2EGNT6n4hyo6bhCfR2hMR025KYv9fhPLB3LZJCLI2vhu6mOswuLv3ikdx8I/s400/Screen+Shot+2016-02-05+at+20.38.25.png" width="296" /></a></div>
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<span style="color: #313131;">My initial thoughts were that I would find stage 2 really hard and stage 9 would be my favourite stage. None of the other stages particularly worried me after completing Blender.</span></div>
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<span style="color: #313131;">The tour started on the 6th February and there were highs and lows for me. This blog is a day by day breakdown of my first trip to hell (aka Sufferlandria).</span></div>
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<span style="color: #313131;"><b>Stage 1 - It Seemed Like A Good Idea At The Time (ISLAGIATT)</b></span></div>
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<span style="color: #313131;">Unfortunately this was one of the lows of my Tour. I tried using the app on my 5 year old iPad but unfortunately it crashed. I then did not have enough time to replay the video due to plans with friends. I was confined to the Grupetto </span><span style="color: #444444;"><span style="color: #313131;">(</span><span style="background-color: white;"><span style="color: #222222; font-family: inherit;"><span style="line-height: 19px;">the name given to the group of cyclists in a road cycling race who form a large group behind the leading peloton) overnight but knew if I didn't get too drunk with </span></span><span style="color: #222222;"><span style="line-height: 19px;">friends</span></span><span style="color: #222222; font-family: inherit;"><span style="line-height: 19px;"> I would be fine after Stage 2</span></span></span></span></div>
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<span style="background-color: white;"><span style="color: #222222; font-family: inherit;"><span style="color: #444444; line-height: 19px;">Stats - Distance 18.8 mi, time - 50 mins, speed - 22.6mph, power - 198W</span></span></span></div>
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<span style="background-color: white;"><span style="color: #222222; font-family: inherit;"><span style="color: #444444; line-height: 19px;"><b>Stage 2 - The end of ISLAGIATT and Double Revolver</b></span></span></span></div>
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<span style="color: #222222;"><span style="color: #444444; line-height: 19px;">It turns out I did overindulge on my night out and with the extra 70 minutes of ISLAGIATT, my date with Double Revolver filled me with more dread. 32 times 60 second all out efforts did not appeal. After about 20 I wanted to throw something at my telly but I got the job done and rejoined the main group. My legs were ruined when I removed myself from my Wattbike.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5RiAhi0EQEYbKxicMSDHEoAps3I1UtA7BUWl_2gmbyT2eioEpKiQ16Ywftwbz-1oeAyDKHr3656aMDHYjY3QyAXC1SkaproE-xx6p-NlEqB6RAQ1BzUAjIhQpOpPMiV8bHxlF444hEsbu/s1600/Screen+Shot+2016-02-14+at+17.19.08.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5RiAhi0EQEYbKxicMSDHEoAps3I1UtA7BUWl_2gmbyT2eioEpKiQ16Ywftwbz-1oeAyDKHr3656aMDHYjY3QyAXC1SkaproE-xx6p-NlEqB6RAQ1BzUAjIhQpOpPMiV8bHxlF444hEsbu/s400/Screen+Shot+2016-02-14+at+17.19.08.png" width="363" /></a></div>
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<span style="color: #444444;"><span style="color: #222222;"><span style="line-height: 19px;">Stats - </span></span><span style="background-color: white; line-height: 19px; text-align: center;">Distance 58.9 mi, time - 163 mins, speed - 21.6mph, power - 194W</span></span></div>
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<span style="background-color: white; color: #444444; line-height: 19px; text-align: center;"><b>Stage 3 - The Best Thing In The World</b></span></div>
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<span style="background-color: white; text-align: center;"><span style="color: #222222;"><span style="color: #444444; line-height: 19px;">This was the absolute low point for me. I could not comprehend how hard this 48 minute session was. I mean seriously, its 48 minutes. My pre tour date with Blender had lulled me into a false sense of security. This video made me realise what true suffering is about. I hated all 2800 painful seconds of the atrocious video. I am sure this was in part due to having heavy legs from yesterdays near three hour session. This painful 48 minutes taught me to respect the videos. I even tried spinning my legs out for another 8 minutes to try and heal them.</span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Oj77T_z-M42cjnLF1IcitbAQLgPNxtgQ_OvlNwKBYvkMmwVGUmJ9OpjB5cmdjvodeLspXK0i2Aj63yTI_90h1cOvRLheOttcJX6L6oe_AS3kch6-QYV_qYH-SHUWcYZPjBYHCeYN8hoI/s1600/Screen+Shot+2016-02-14+at+17.19.29.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Oj77T_z-M42cjnLF1IcitbAQLgPNxtgQ_OvlNwKBYvkMmwVGUmJ9OpjB5cmdjvodeLspXK0i2Aj63yTI_90h1cOvRLheOttcJX6L6oe_AS3kch6-QYV_qYH-SHUWcYZPjBYHCeYN8hoI/s400/Screen+Shot+2016-02-14+at+17.19.29.png" width="400" /></a></div>
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<span style="color: #444444;"><span style="text-align: center;"><span style="line-height: 19px;">Stats - </span></span><span style="background-color: white; line-height: 19px;">Distance 20.4 mi, time - 54 mins, speed - 22.4mph, power - 209W</span></span></div>
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<b><span style="color: #444444;">Stage 4 - To Get To The Other Side</span></b><br />
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<span style="color: #444444;">Not my best moment. I got onto the Wattbike hungry after a tough day at work for this "recovery" ride and had to peel myself off it after a massive bonk. Combined with my Garmin dying after 72 mins meant I did not enjoy this "recovery" ride at all.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgonzJMkfiNRjd1_3khQFHgBYe-mEgwm577uTItVTlU5m51ao8TElObHOt6NmpasAnhOjY3OTJLC03n-CSNL9dfE5TCxKOg6Bb_slP8LeWpRPenmPS8eGGgb9fgGTBhS_VQqy2y2K7ESokM/s1600/Screen+Shot+2016-02-14+at+17.19.40.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="76" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgonzJMkfiNRjd1_3khQFHgBYe-mEgwm577uTItVTlU5m51ao8TElObHOt6NmpasAnhOjY3OTJLC03n-CSNL9dfE5TCxKOg6Bb_slP8LeWpRPenmPS8eGGgb9fgGTBhS_VQqy2y2K7ESokM/s400/Screen+Shot+2016-02-14+at+17.19.40.png" width="400" /></a></div>
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<span style="color: #444444;"><span style="text-align: center;"><span style="line-height: 19px;">Stats - </span></span><span style="background-color: white; line-height: 19px;">Distance 24.8 mi, time - 72 mins (Garmin died), speed - 20.5mph, power - 168W</span></span></div>
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<b>Stage 5 - The Wretched</b></span><br />
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<span style="color: #444444;">Given I had had two bad days in the tour I was dreading this stage all day at work. I was so relieved when I enjoyed it. It wasn't enjoyable but I felt strong, I'm guessing that was thanks to the "recovery" ride yesterday. It was such a relief to enjoy a session after 3 tough days. One of the few high points of the tour.</span><br />
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<span style="color: #444444;"><span style="text-align: center;"><span style="line-height: 19px;">Stats - </span></span><span style="background-color: white; line-height: 19px;">Distance 19.9 mi, time - 49 mins, speed - 24.2mph, power - 237W</span></span></div>
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<b><span style="color: #444444;">Stage 6 - The Rookie</span></b><br />
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<span style="color: #444444;">A chance to try out for Team Giant Shimano. 55 minutes including 3 10 minute race efforts. Time to get some hard work done. It was a tough session but by no means the toughest. I remember burying myself on the last sprint and my vision blurring but I felt strong. I am definitely getting used to this suffering.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGkIzCeJP2V_mCSXsvj6t4SSBACyMT8IqAn5BrV7xPP9np_1A3RrHe0OB7L4k7pDUYzmi7K0yA4O7o-Sb_RJk3f3bima4SxZWbeDRjhXYEoNfSZeYXhMh5sEWAXRbeQSZyd9gdXbVhaC3a/s1600/Screen+Shot+2016-02-14+at+17.38.49.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGkIzCeJP2V_mCSXsvj6t4SSBACyMT8IqAn5BrV7xPP9np_1A3RrHe0OB7L4k7pDUYzmi7K0yA4O7o-Sb_RJk3f3bima4SxZWbeDRjhXYEoNfSZeYXhMh5sEWAXRbeQSZyd9gdXbVhaC3a/s400/Screen+Shot+2016-02-14+at+17.38.49.png" width="400" /></a></div>
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<span style="color: #444444;"><span style="text-align: center;"><span style="line-height: 19px;">Stats - </span></span><span style="background-color: white; line-height: 19px;">Distance 20.9 mi, time - 54 mins, speed - 22.9mph, power - 215W</span></span></div>
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<b><span style="color: #444444;">Stage 7 - Do As You're Told</span></b><br />
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<span style="color: #444444;">Wow. What a toughie. It doesn't sound too hard but boy was it. You do 22 intervals all above 7.5/10 effort of different lengths with different rest intervals. At a mere 44 minutes, it was the shortest stage of this years tour but boy does it pack in the suffering.</span><br />
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<span style="color: #444444;"><span style="text-align: center;"><span style="line-height: 19px;">Stats - </span></span><span style="background-color: white; line-height: 19px;">Distance 16.3 mi, time - 44 mins, speed - 22mph, power - 200W</span></span></div>
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<span style="background-color: white; color: #444444; line-height: 19px;"><b>Stage 8 - A Very Dark Place & 9 Hammers</b></span></div>
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<span style="color: #222222;"><span style="color: #444444; line-height: 19px;">I could not muster the mojo or motivation to get on the bike for this session. At just under 2 hours with 14 efforts, it had me a little worried after spending nearly 8 hours pedalling so far in the tour. I can't quite describe the horror of this session. The first 5 efforts in A Very Dark Place were fine but absolutely sapped the energy in my legs. The 9 efforts of 9 Hammers were disgusting, I wanted to quit in fact I nearly did. My legs had nothing for some of the efforts, I was suffering horribly. It was so hard. Whoever decided to pair these workouts is not on my Christams Card list. It wasn't pretty but I got the job done (just) thankfully.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV1A54jNeDIMsUG_PLjScegsAKebjKCCYhX0NmKwZK_2eMarWAFuCYidsKSfaM5V6OhI61pPXhImMmC0K1SHmNZ0aZgrPHB8JYq7FKUsorFoxFtqhsbZ8OI5i6_8Jvn09yonVVagdUIFg0/s1600/Screen+Shot+2016-02-14+at+17.20.25.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV1A54jNeDIMsUG_PLjScegsAKebjKCCYhX0NmKwZK_2eMarWAFuCYidsKSfaM5V6OhI61pPXhImMmC0K1SHmNZ0aZgrPHB8JYq7FKUsorFoxFtqhsbZ8OI5i6_8Jvn09yonVVagdUIFg0/s400/Screen+Shot+2016-02-14+at+17.20.25.png" width="400" /></a></div>
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<span style="color: #444444;"><span style="text-align: center;"><span style="line-height: 19px;">Stats - </span></span><span style="background-color: white; line-height: 19px;">Distance 37.1 mi, time - 107 mins, speed - 20.8mph, power - 201W</span></span></div>
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<span style="color: #222222;"><span style="color: #444444; line-height: 19px;">Stage 9 - Power Station & Violator</span></span></div>
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<span style="color: #222222;"><span style="color: #444444; line-height: 19px;">Before the tour began, this was the one session I was looking forward to. A double session combining low cadence/high power intervals with sprints. My two favourite things to do on my Wattbike. I loved Power Station. It was just enjoyable. Violator however hurt me. 64 sprints of either 5, 10 or 15 seconds with differing rests was beautifully horrible. I was so relieved after the last sprint.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_l1X6sm5L2n3wuQ4BxzlQsmq9NjgVtB05O0a9q4qwvdVtxjp4bsdS1IHkrSK3ZsBgrG4kjqalMrlVP1x44veZLNrM-s9w0TYDG992PcaGs8irst4LIv3gelNscoY4TfyZdE0msfMl1d-I/s1600/Screen+Shot+2016-02-14+at+17.20.38.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="80" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_l1X6sm5L2n3wuQ4BxzlQsmq9NjgVtB05O0a9q4qwvdVtxjp4bsdS1IHkrSK3ZsBgrG4kjqalMrlVP1x44veZLNrM-s9w0TYDG992PcaGs8irst4LIv3gelNscoY4TfyZdE0msfMl1d-I/s400/Screen+Shot+2016-02-14+at+17.20.38.png" width="400" /></a></div>
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<span style="background-color: white; color: #444444;"><span style="text-align: center;"><span style="line-height: 19px;">Stats - </span></span><span style="line-height: 19px;">Distance 39.9 mi, time - 120 mins, speed - 19.9mph, power - 201W</span></span></div>
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<span style="color: #444444; line-height: 19px;">So there is is my first Tour of Sufferlandria completed. Like I said before it had some highs and some lows. I am pleased I decided to do it.</span></div>
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<span style="color: #444444; line-height: 19px;">In total my stats for the 9 days are as follows</span></div>
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<span style="color: #444444; line-height: 19px;">Distance - 257 miles</span></div>
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<span style="color: #444444; line-height: 19px;">Time - 11:56</span></div>
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<span style="color: #444444; line-height: 19px;">Speed (average) - 21.5mph</span></div>
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<span style="color: #444444; line-height: 19px;">Power (average) - 202W</span></div>
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<span style="color: #444444; line-height: 19px;">I fully intend on integrating these videos into my training going forward, I really can't believe it works out at £6.91/month for using the app. </span></div>
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<span style="color: #444444; line-height: 19px;">Will I be back next year? You bet I will. I think the last 9 days has made me stronger (both physically and mentally). I just need to test that out by doing an FTP test when I am fully recovered as my legs are trashed tonight.</span></div>
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<span style="color: #444444; line-height: 19px;">I did the tour to boost my cycling ahead of going to Mallorca and the 12 hours in the saddle will have done me no harm whatsoever.</span></div>
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<span style="color: #444444; line-height: 19px;">Thanks to Wattbike for the opportunity to take place.</span></div>
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<span style="color: #444444; line-height: 19px;">Thanks to Sufferfest for the awesome videos and organisation involved in creating the Tour.</span></div>
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<span style="color: #444444; line-height: 19px;">Thanks for reading,</span></div>
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<span style="color: #444444; line-height: 19px;">Michael</span></div>
</span></div>
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<!--EndFragment-->Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com1tag:blogger.com,1999:blog-5836055385570738590.post-17040364459139767502016-02-05T12:41:00.003-08:002016-02-05T13:04:40.502-08:00Catch up<div class="MsoNormal">
Wow can’t believe its been two months since I last blogged.<o:p></o:p></div>
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Between the frivolities of the festive period and training
as much as I can, I have no idea where the time has gone. Nearly 10% of 2016
has already passed.<o:p></o:p></div>
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What’s been happening? Sleep, work, eat, train repeat pretty
much sums things up.<o:p></o:p></div>
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I had two weeks off work for Christmas and had a blast. It
involved a lot of alcohol and time spent enjoying myself with friends and
family. Happy times.<o:p></o:p></div>
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Unfortunately the weight loss stagnated (well to be honest
it went backwards). That is one of the downsides of me consuming alcohol but as
<a href="http://vinnietortorich.com/">Vinnie Tortorich</a> says “It doesn’t matter what happens between Christmas and New
Year, it’s what happens between New Year and Christmas that counts” Amen to
that. So now we are out of January (which included a divorce party, a wedding
and more nights out with friends) it’s time to go back to basics with my diet. <o:p></o:p></div>
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I have 16 weeks to go until the qualification races and the
most important part of my season. If I manage to shift 1 lb of weight every 2
weeks, I will be a minimum of 4kg lighter come my important races. I’d have to
spend £8k on a bike to get one that is 4kg lighter than my race bikes. I may as
well save that money and instead invest in myself and my future health. Plus
weighing less will have benefits across all three disiplines and not just a
lighter bike.<o:p></o:p></div>
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The other week I got struck down with my yearly bout of
lurgy. I thought I’d avoided it but the germs finally tracked me down. As usual
I immediately stopped training until I was better. I really don’t understand
people who train and don’t let their bodies recover. Your body needs to use its
energy to get better in my eyes.<o:p></o:p></div>
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Have the 10 days hurt off my training. Probably not but it
was only 10 days as opposed to the 3 weeks I know some people have been ill
for. I know I am swimming as quick as I was pre illness going from last nights threshold
set. <o:p></o:p></div>
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I also had a niggle in my knee over Christmas which I
finally managed to ascertain was caused by my cleat on my new bike shoes being
slightly off. After correcting this, my niggle disappeared.<o:p></o:p></div>
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I have also found a new love in my training. Kettlebells. I
came across the <a href="http://www.realstrengthmatters.com/">Strength Matters</a> podcast in early December and after binge-listening to all 66 episodes on my commute to work, I decided to see what
benefits they could have for my training. <o:p></o:p></div>
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I have dabbled with kettlebells as part of my Functional
Movement Training with <a href="http://www.blizardphysiotherapy.co.uk/section813140_328710.html">Blizard Physiotherapy</a>.<o:p></o:p></div>
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Now having never been interested in the gym in all my life,
the fact I am enjoying lifting (increasingly) heavy things is a nice change for
me.<o:p></o:p></div>
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I have started working with <a href="https://twitter.com/floozept">Susie</a> (a PT friend who coaches
us at <a href="http://www.doncastertriathlonclub.com/">Doncaster Triathlon Club</a>) on a one to one basis to ensure that I am using
correct technique as I don’t want to end up injured but I love the fact I can
swing my kettlebell round while watching telly with the wife and have started
to notice the benefits.<o:p></o:p></div>
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My glutes are starting to fire from all the kettlebell
swings I have been doing; I also believe they are having a benefit with my swimming.
Before my bout of lurgy, I found holding my threshold pace easy which is a
first. The only thing that has changed is the introduction of kettlebell work
on top of my existing training schedule. Another benefit of swinging iron is
that it helps me deal with work stress and I can fit this in no matter how time
crunched I am.<o:p></o:p></div>
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Since Christmas my commute with work has increased so my
sense of being time crunched has also increased.<o:p></o:p></div>
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The next 16 weeks will all be about quality of training, I
will be limiting my junk training and concentrating on getting the most from
each session.<o:p></o:p></div>
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Last week I was also mentioned on the <a href="https://twitter.com/strengthmatters">Strength Matters</a>
podcast which is a really bizzare thing to happen when you are just driving
around listening to it. It was completely unexpected but I was really thankful
for the mention. One of the things they mentioned was starting a blog. Woohoo I
am ahead of the curve with that one.<o:p></o:p></div>
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<a href="http://www.realstrengthmatters.com/smp-67-how-to-make-your-fitness-website-work-for-you/">http://www.realstrengthmatters.com/smp-67-how-to-make-your-fitness-website-work-for-you/</a> Listen at about 29 mins for my mention.</div>
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This past week also saw my #blogbirthday, I can’t believe my
blog is now 4 years old. I don’t even want to know the total word count of it.
I bet there are smaller books.<o:p></o:p></div>
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On the subject of books, one of my friends (initially from
social media but now in real life) has just released her book. <a href="https://twitter.com/HollieCradduck">Hollie Cradduck</a>
first contacted me in October 2013 to promote her blog detailing her awful
likfe changing trip to Tenby to complete Ironman Wales. Her book charts her
journey from their to Kona and she very kindly mentiones me in her book with
some very kind words. If you want to read her book it can be found here.<o:p></o:p></div>
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<a href="http://www.amazon.co.uk/gp/product/178531114X?keywords=hollie%20cradduck&qid=1454702530&ref_=sr_1_1&sr=8-1">http://www.amazon.co.uk/gp/product/178531114X?keywords=hollie%20cradduck&qid=1454702530&ref_=sr_1_1&sr=8-1</a></div>
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I was pleased to be mentioned in her book including a
hyperlink to my <a href="https://twitter.com/smoker2ironman">Twitter</a> profile in the ebook. Thanks Hollie. Hope I’ll see you
on a start line soon.<o:p></o:p></div>
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The next 9 days will consist of me taking part in the
<a href="http://thesufferfest.com/pages/tour-of-sufferlandria">#TourOfSufferlandria</a>. The tour is a stage race taking place in the fictional
land of Sufferlandria. Sufferlandria is the place where the Sufferfest videos
are set.<o:p></o:p></div>
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<a href="http://thesufferfest.com/">Sufferfest</a> videos are cycling training videos which use real
race footage and link them to intervals and you have to suffer at differing
intensities according to what the suffer level is meant to be.<o:p></o:p></div>
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I have been selected to be part of <a href="https://twitter.com/wattbike">#TeamWattbike</a> for the
tour.<o:p></o:p></div>
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The tours main aim is to raise money for an American Charity
called the Davis Phinney Foundation which is for people with Parkinson’
disease. Davis was a professional cyclist who was diagnosed with Parkinson’s.
Each entrant to the tour pays $10 to compete in the tour and for each entry
they are put in a raffle for some AWESOME prizes.<o:p></o:p></div>
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As part of #TeamWattbike I have to complete the tour on my
Wattbike.<o:p></o:p></div>
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I am using the 9 days riding totalling 12 hours in the
saddle as a way to build my endurance ahead of my training camp in Mallorca in
April.<o:p></o:p></div>
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Having only completed one Sufferfest video I am slightly worried
by some of the stages. There is one which incorporates 32 one minute all-out
efforts into a 90 minute workout which I am dreading. This takes place this
Sunday and joy of joys I will probably be hungover after a night out with
friends.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghQkCUeqgEIh5v8W9sbjegOUt57QHJlxrN0Nyo3-SV1H4R7ArbDAUEd6XgsFIXyq46rf_aaT6NIU__wg7V2zSAMfgJ8aVdeaUjjsP2VSoi3GadviwHKxfblbZwiPel97LQpU9d9f_P4YLn/s1600/Screen+Shot+2016-02-05+at+20.38.13.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghQkCUeqgEIh5v8W9sbjegOUt57QHJlxrN0Nyo3-SV1H4R7ArbDAUEd6XgsFIXyq46rf_aaT6NIU__wg7V2zSAMfgJ8aVdeaUjjsP2VSoi3GadviwHKxfblbZwiPel97LQpU9d9f_P4YLn/s400/Screen+Shot+2016-02-05+at+20.38.13.png" width="298" /></a></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHEj4ZyhZX7RBsIm6QFkp-OtyJqokovH1-3_okF4h7quW33QhJ2ZKtRa3IAhnsLOtIPnplYQse9kMVb9NGe4auVuOAEVE6b8sEGYJKyCotKmydwPiw4MPlhT8FZ1VQffUUTxCI4HvcTOa1/s1600/Screen+Shot+2016-02-05+at+20.38.25.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHEj4ZyhZX7RBsIm6QFkp-OtyJqokovH1-3_okF4h7quW33QhJ2ZKtRa3IAhnsLOtIPnplYQse9kMVb9NGe4auVuOAEVE6b8sEGYJKyCotKmydwPiw4MPlhT8FZ1VQffUUTxCI4HvcTOa1/s400/Screen+Shot+2016-02-05+at+20.38.25.png" width="296" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Here is the profile for the suffering I will have to endure. <br />The redder the profile, the harder it is.</span></td></tr>
</tbody></table>
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The 9 days should really pay dividends in Mallorca.</div>
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Since my last blogpost I've also been officially announced as a brand ambassador with Generation UCAN in the UK.</div>
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<a href="http://www.generationucan.co.uk/page/ambassador">http://www.generationucan.co.uk/page/ambassador</a></div>
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This will be my fuel of choice (along with cheese) for the training camp in Mallorca.</div>
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With retrospect, I know I said at the start of this post that I haven't been up to much but reading through all this, it appears I have.</div>
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Thanks for reading,</div>
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I'll try not to leave it so long next time.</div>
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Michael</div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-29156636323820490762015-11-25T14:15:00.000-08:002015-11-25T22:00:25.917-08:00Dear 13 y.o MichaelFirstly I wish I could claim full credit for coming up with this idea on my own but alas I am merely plagiarising a very well written <a href="https://missrunningbean.wordpress.com/2015/11/23/dear-15-year-old-bean/">blogpost</a> from someone I follow on <a href="https://twitter.com/madame_la_bean">Twitter</a>. It was so well written I thought I would write a letter to a younger me.<br />
<br />
Dear Michael,<br />
<br />
I know you're struggling with a lot of things at the moment. I thought I'd drop you a quick line to say that everything works out okay in 21 years time. You need to get rid of those thoughts currently going round your head relentlessly. Everything will be fine in the end. Yes it will take some time for you to find your niche but trust me, you do. We leave Clitheroe and eventually settle in Doncaster via a quick sojourn in Leeds (at Uni), Wakefield and a stint even working in the Big Smoke.<br />
<br />
I know who'd have thunk it! Us from little old Clitheroe in deepest Lancashire working in the Big Smoke. And the best bit we help to build the Olympics. The actual Olympics. In the process we make friends with someone by the name of Etienne Stott who goes on to win a gold medal.<br />
<br />
In London we also meet someone who changes our life. She strolls into our life like a thunderbolt and immediately we fall in love with her, she becomes our best friend, we marry her and she supports us in everything we do. She completes us and is our much better half.<br />
<br />
See I told you everything works out okay.<br />
<br />
Yes we have our ups and downs but we come through them stronger for having been through them.<br />
<br />
2006 isn't a good year for us but again what we experience makes us a lot stronger.<br />
<br />
In your early 30'a you will make a decision which will change your life. You decide to do a triathlon for charity. As I know you have no idea what I'm on about, I'll explain. A triathlon is a multisport event which comprises swimming (yeah you've got that covered), biking (you are okay at this now) and running.<br />
<br />
Yes you read that right. Running.<br />
<br />
I know what's going through that head of yours. We hate running. Yes we do. Being forced to run cross country in PE and being last. Yes I know it sucks. But triathlon will change your life. TRUST ME.<br />
<br />
You will slowly transform from a couch potato into a triathlete, you will become a coach (and a pretty good one if your recent Coach of the Year Award is anything to go by), you will help set up a triathlon club, you will make a lot of friends, some through this crazy sport that becomes fundamental to our life and you will be told by people that you are inspirational.<br />
<br />
All this transpires because you give up smoking for triathlon. I wish you didn't start smoking but you do to try and fit in. And herein lies the problem, you are constantly trying to fit in (it is hardly surprising given the hell you are currently going through). But you needn't try to fit in. Eventually you will be accepted and respected for just being you. You will make friends just for being you.<br />
<br />
Anyway I digress, there is a bonus to what you are currently going through. It gives you a ridiculous amount of mental strength which pays dividends when it comes to triathlon. You will complete an iron distance triathlon (2.4mi swim, 112mi bike and marathon). TWICE. And fundamentally it is because you are strong mentally. You are definitely not the fittest but your self belief, grit and determination help you cross that finish line. You learnt to hurt when racing at triathlon and become relatively competitive in local races (I KNOW). So even though what you are currently enduring seems like hell on earth it does have benefits later in life.<br />
<br />
As a result of triathlon, you start to really care about nutrition, you self educate yourself in what is healthy in an attempt to lose weight. In fact at 34 you weight less than you do when reading this. Go figure.<br />
<br />
The most important thing to take from all this is EVERYTHING WORKS OUT OKAY.<br />
<br />
You will live your life by the following mantras (the hash symbol before means the collection of words is a "hashtag" but don't worry about that as social media doesn't even exist in 1994 but it gets invented and plays an important role in your life from 2012)<br />
<br />
#dreambelieveachieve you set yourself goals, believe they are achievable and then give your all in the pursuit of them.<br />
<br />
#anythingispossible you learn that there are no bounds to what you can achieve when you set your mind to it.<br />
<br />
Thats all from me,<br />
<br />
The older MichaelMichaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-1693479607688610232015-11-18T12:34:00.002-08:002015-11-18T12:40:57.841-08:00Rest period. Living life.Since my last post, I've been really busy resting. The only things I have been doing have been swimming and social bike rides *if it doesn't involve a cafe stop then count me out).<br />
<br />
That all changes next week when I start the build for 2016.<br />
<br />
The last few weeks have been quite eventful for me even if I have been relaxing.<br />
<br />
I've been spending a lot of time commuting and as such have been doing a lot of listening to podcasts by <a href="http://vinnietortorich.com/">Vinnie Tortorich</a> (and <a href="http://annavocino.com/">Anna Vocino</a>) and <a href="http://realmealrevolution.com/">RealMealRevolution</a>. I am convinced that my decision to use a #LCHF (and mostly #NSNG) diet is right for me, the more I listen and learn.<br />
<br />
This has been reinforced by the fact that I have been living life over the past 6 weeks. I've been going out with friends and as such drinking more than I am used to. As a result my weight has been yo-yoing somewhat.<br />
<br />
Previously I have joked about my ass jiggling for a month after looking at a piece of chocolate cake but it transpires that I was correct in my assumption.<br />
<br />
In early November, it was the <a href="http://www.doncastertriathlonclub.com/">Doncaster Triathlon Club</a> awards evening. I was nominated for four awards after being selected by our members in a private ballot. I can't quite explain how touched I was to be nominated for the following awards.<br />
<br />
<ul>
<li>Most improved male</li>
<li>Inspiration of the year</li>
<li>Coach of the year</li>
<li>Club member of the year</li>
</ul>
<div>
Anyway the night got underway and after several beers and the meal, it was the time for the awards giving.</div>
<div>
<br /></div>
<div>
I was shocked to be selected as the Coach of the year by our members.</div>
<div>
<br /></div>
<div>
I was even more shocked to be nominated as Club member of the year. The attendees were shouting "speech" as I went to collect my award.</div>
<div>
<br /></div>
<div>
I was so shocked that I had to compose myself before beginning my speech, I was literally holding back the tears. I waffled something about how I got into triathlon, why I became a coach and how humbled I was to be stood there collecting the Club member of the year award.</div>
<div>
<br /></div>
<div>
Alas my shock was not over, our Club Chairman then got up to present the Chairpersons Award for services to the Club. He ran through the contenders and finally announced me as the winner. I was lost for words, brimming with pride and shocked.</div>
<div>
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY4f7b2l9K9jBsE2jRAdFU39YAWNvx965OaTPKuR3S_tNjrS0-lPPGgBt_u2nwpJBt_mspOOwJUa0IzNm8TNYnCAwHVgRCwR7y0BLcGaMNEGAPhI1UAj1aboWLggTwIdfbGbxjNtY1YVCM/s1600/11215809_10156164576920394_2386470654741642212_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="205" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY4f7b2l9K9jBsE2jRAdFU39YAWNvx965OaTPKuR3S_tNjrS0-lPPGgBt_u2nwpJBt_mspOOwJUa0IzNm8TNYnCAwHVgRCwR7y0BLcGaMNEGAPhI1UAj1aboWLggTwIdfbGbxjNtY1YVCM/s400/11215809_10156164576920394_2386470654741642212_n.jpg" width="400" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
I went up to collect the cup. I am so proud to be one of the founding members of this great club and to be the first athlete to have won the recurring awards (Chairperson's cup and Club member of the year). In years to come, my name will be the first on both of these trophies and no one can take that away from me.<br />
<br />
The club blog about the night can be seen here. <a href="http://www.doncastertriathlonclub.com/awards-night/">http://www.doncastertriathlonclub.com/awards-night/</a></div>
<div>
<br /></div>
<div>
In other news.</div>
<div>
<br /></div>
<div>
After spending so much time listening to <a href="https://twitter.com/VinnieTortorich">Vinnie</a>, <a href="https://twitter.com/AnnaVocino">Anna</a> and <a href="https://twitter.com/ProfTimNoakes">Professor Tim Noakes</a> on my commutes my interest in a "new" product was piqued. The product was <a href="https://www.generationucan.com/">Generation UCAN</a>. A "superstarch" which does not spike blood sugar and therefore does not increase insulin production and as such will be able to used by me in my new diet. The podcast which really interested me was the one where <a href="https://twitter.com/IronMattBach">Matt Bach</a> was on Vinnie Tortorich. <a href="http://vinnietortorich.com/2015/10/metabolic-efficiency-with-matt-bach/">http://vinnietortorich.com/2015/10/metabolic-efficiency-with-matt-bach/</a></div>
<div>
<br /></div>
<div>
I have managed to become a brand ambassador for <a href="http://www.generationucan.co.uk/">Generation UCAN</a> in the UK after exchanging some emails. I can't wait to use this product over the coming season to help me #bethebestIcanbe. The plan is to use <a href="https://twitter.com/GenUCAN">Generation UCAN</a> to fuel my longer bike rides next year, I have been struggling to ascertain how I could fuel a 3+ hour bike ride and <a href="https://twitter.com/ucan_uk">Generation UCAN</a> now gives me a suitable option for this.</div>
<div>
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd-h62J36qTq2yuUxptLHw9WjAh9eRgNJVPmb08p9ApahbEkxtVdftM2lLBhwTvr-AqXBWRFsvRZ1XyRlLAGmRFV-RoP7wmjXlHJEgOoucYJhJPfv9BKkCqbBkeRW7OWtnd78j_jKxMZ_3/s1600/12118617_10153382095003323_4156108241063352649_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd-h62J36qTq2yuUxptLHw9WjAh9eRgNJVPmb08p9ApahbEkxtVdftM2lLBhwTvr-AqXBWRFsvRZ1XyRlLAGmRFV-RoP7wmjXlHJEgOoucYJhJPfv9BKkCqbBkeRW7OWtnd78j_jKxMZ_3/s400/12118617_10153382095003323_4156108241063352649_n.jpg" width="400" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
I can't wait to work with this new company and help increase their exposure in the UK.</div>
<div>
<br /></div>
<div>
<a href="http://www.dclt.co.uk/">DCLT</a> (the operator of the gyms in Doncaster) has a Talented Athlete Support Scheme and after applying following my appearance in the ETU Aquathlon this year, I have been given free access to their facilities for the future. Again this will help me #bethebestIcanbe next year.</div>
<div>
<br /></div>
<div>
Many thanks to Generation UCAN, DCLT and <a href="http://www.choosefitness.co.uk/">Choosefitness</a> for their help ahead of next year. I can't wait to see what I can achieve.</div>
<div>
<br /></div>
<div>
Thanks for reading,</div>
<div>
<br /></div>
<div>
Michael</div>
<div>
#dreambelievachieve</div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-23078291181609835852015-10-28T11:29:00.002-07:002015-10-28T12:32:49.624-07:00Learning to race<span style="font-family: inherit;">I started 2015 firmly with the belief that sprint distance
racing was what I was best suited for.</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">Over the previous two seasons I have dabbled with every
distance from supersprint to Ironman but towards the end of 2014 I realised I
performed better when racing sprints.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">So this year was firmly about learning to race. After having
competed in 18 different races this year, I am absolutely exhausted and am
currently relishing the 4 week break from training. I am still doing the
sessions I enjoy (mostly swimming and functional movement) but it is nice to be
able to relax after a long tough season.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">My build for 2015 started in December 2014 so it has been a
long season between that and my last race on 11<sup><span style="font-size: x-small;">th</span></sup> October.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">How has the season gone?</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">Well in all honesty, better than I wanted it to.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">Despite one broken arm sustained in April, which could have
written off a lot more of my season than it did, it has gone better than me and
my coach planned it to. We set some targets last November and I am performing
ahead of those targets (or was when I was training). These were metric based
targets set for the next two years and I am currently ahead of the where I need
to be.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">22:15 for 5km. My current PB is 22:00.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">6:15 for 400m. My current PB is 5:50</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">379W for MMP.<span style="mso-spacerun: yes;"> </span>My last
test was 421W.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">On top of this we also set a goal for the season.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">Finish within 120% of the winner in my AG at a sprint
distance qualifier to be able to be selected fro GB AG next year at the ETU
champs. I managed to secure 118.3% at Southport after my arm break so was over
the moon.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">And now for the goal I set myself.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">Complete a pool sprint triathlon in under 1 hour. Yes this
was an ambitious target but I selected a race I knew and had broken it down in
my head and it seemed achievable. Tight but achievable.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">In my head I broke the race down as follows at Drax before
the race.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<ul>
<li><span style="font-family: inherit;">6:00 for the swim and run to T1</span></li>
<li><span style="font-family: inherit;">0:30 for T1</span></li>
<li><span style="font-family: inherit;">30:00 for the bike</span></li>
<li><span style="font-family: inherit;">0:30 for T2</span></li>
<li><span style="font-family: inherit;">22:59 for the run to bring me in with one second to spare.</span></li>
</ul>
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">On race morning I couldn’t have asked for better conditions.
The wind was calm, the temperature was a mild 13 degrees. I listened to the
following motivational speech by <a href="http://gregplitt.com/">Greg Plitt</a> on my way to the race and felt in a
good place mentally. <a href="https://www.youtube.com/watch?v=Cz3q1R0oHmE#t=12">BE REMEMBERED</a></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">I swam the swim relaxed and exited the water in under 6:00,
made my way to T1 and mounted my bike without any issues. On the bike I needed
to average 22mph for the course to come in under 30 minutes. Despite my best
efforts and my screaming quads I could not get my average speed above 21.2mph
and completed the bike in 31:43. I flew through T2 and set about the run. I had
forgotten how tough the off road portion of the run was and was thrilled with
my 23:21 run split. I crossed the tape in a PB time of 1:02:35 (an over 2 minute PB) but was somewhat
disheartened about my bike. Had my bike been where I wanted it to be, I would
have been really close to going under the hour.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">Greg Plitt once said</span><br />
<blockquote class="tr_bq">
<span style="font-family: inherit;">“Failure is part of the recipe for
success. It’s the losers that fail once and quit. Every winner has done with failure.
The loser and the winner, both have failed...... It’s just the winner gets back up
and does it again.”</span></blockquote>
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">So with that in mind I will be back next year to go under
the hour.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYETkTI4zRIxdt_ChP_xMUivomurXv9PB9EVEsJT2cbVs68u07SFRGuaOxFLPQ2iRQQpt9RpHuBsbtGG6qjNF5YHtZg5aZjq-QtmuyRpp6hRX7Mvi76VtCbzfa1_RpHMlg1b839Sbb-TbB/s1600/IMG_7214-2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYETkTI4zRIxdt_ChP_xMUivomurXv9PB9EVEsJT2cbVs68u07SFRGuaOxFLPQ2iRQQpt9RpHuBsbtGG6qjNF5YHtZg5aZjq-QtmuyRpp6hRX7Mvi76VtCbzfa1_RpHMlg1b839Sbb-TbB/s1600/IMG_7214-2.JPG" /></a></div>
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<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">By far the biggest highlight of my year was my 7<sup><span style="font-size: x-small;">th</span></sup>
place finish at Hatfield. Seventh. Me!!!!! WTAF!!!!! I’m still shocked by this
and think this was my perfect storm race. Everything just seemed to go right. I
swam relaxed despite being dropped from the pack but managed to exit the water
first., I biked strong and surprised myself on the run.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">All in all I will look back on 2015 as a great season, it
was where I found my distance, where I learnt to race, where I became a better
coach for my athletes at Doncaster Triathlon Club and where I surprised myself
with what is possible.</span><br />
<span style="font-family: Calibri;"><br /></span>
<br />
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<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">In summary here is my palmar<span class="serif" style="background-color: white; text-align: center;">è</span>s for 2015.</span><br />
<div class="separator" style="clear: both; text-align: center;">
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</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">Yes there are people who are a lot better at this sport than
me. But I have only been doing this sport (or exercise of any sort) for three
years following my previous existence as a couch potato and I was only going to
do one or two triathlons. Considering where I have come from, I am proud by
what I have achieved in the short time since giving up smoking. Note to self –
“I need to remember that sometimes.”</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
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<br />
<span style="font-family: inherit;">Whats on the cards for 2016? More of the same. Improving as
an athlete at sprint distance, aiming to qualify for GB as an age grouper, more
weight loss, continuing to surprise myself and making my family (alive or not)
proud. The race calendar is currently being formed but I suspect there will
need to be a double peak next year with me wanting to qualify for GB and
wanting to break the hour at Drax.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">I don’t know about you but I’m excited for 2016. It’s the
year I will “be the best I can be”. #dreambelieveachieve</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">Thanks for reading,</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;">Michael</span><span style="font-family: Calibri;"><o:p></o:p></span></div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com1tag:blogger.com,1999:blog-5836055385570738590.post-37902968600499785932015-08-05T12:15:00.001-07:002015-08-05T12:15:49.670-07:00Banting - Should it be a way of life for everyone?<br /><div class="MsoNormal">
Before we begin, I am not nor have I ever had any training
as a nutritionist. These views are simply my own based on my findings over the
past 2.5 years but more specifically the last 30 days.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As you may or may not be aware I gave up smoking in January
2012, fell off the wagon in August 2012 and have been back on the wagon for
over 1000 days since November 2012. After I decided to give up smoking, I
decided to take up triathlon to give me something to concentrate on. What followed after my previous sedentary lifestyle was a
period of weight loss. I started at 16 stone 5 pounds and eventually bottomed
out at 15 stone give or take a pound or two.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
However since November 2013 my weight has hardly shifted at
all.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have revised what I eat to try to initiate more weight
loss to no avail. This has been increasingly frustrating and has led to bouts
of crying about it to my ever supportive wife. Yes I am fitter than in November
2013 but I still weigh the same. This was highlighted at my numerous lactate
threshold tests (Nov 13, Jan 14, Apr 14 and Mar 15) at <a href="http://www.blizardphysiotherapy.co.uk/">Blizard Physiotherapy</a>
where the weight was consistently around the 14st 12lb mark. To achieve what I
want to achieve in triathlon, something has to change.<o:p></o:p></div>
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My diet before July consisted of typically something like
this.<o:p></o:p></div>
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</div>
<ul>
<li>Breakfast – Cherry, banana, Cherry Active, almond milk,
spinach and cocoa smoothie</li>
<li>Mid morning – Cottage cheese on 3 ryvita, satsuma and a pear</li>
<li>Lunch – 100g Chicken with peas, sweetcorn and broccoli, 20
grapes and a Satsuma</li>
<li>Mid afternoon – Carrot and an apple</li>
<li>Tea – Something cooked by my lovely wife that consisted of a "healthy" mix of protein, fats and carbs.</li>
</ul>
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On paper, this looks a healthy diet and it is. The problem
was that I wasn’t losing any weight. Some weeks I’d weigh less, other weeks
more. <o:p></o:p></div>
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I was so frustrated by this. My weight was starting to hold
me back on what I could on paper achieve.<o:p></o:p></div>
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This was further highlighted the other week when I went out
for a bike ride one Sunday evening with my good friend Max. We averaged 20mph
for the ride and on getting back I looked at my power data like the data nerd I
am. My average wattage for the 90 min ride was <a href="https://www.strava.com/activities/339809986">236W</a> and I wasn’t burying myself for
that. We were working but it wasn’t unsustainable. A few days later Wattbike
shared Luke Rowe from Team Sky’s power data for <a href="http://home.trainingpeaks.com/blog/article/2015-power-analysis-tour-de-france-week-1">Stage 2 of the TDF.</a> Luke Rowe
averaged 236W and his speed was 27.1 mph.<span style="mso-spacerun: yes;">
</span>The only difference apart from him riding in a peloton which will have
made him quicker was just the small matter of 23kg. To put this into context I wonder how he'd cope riding carrying a bag of sand and 3 bags of sugar. He weighs a feather weight 72kg
compared to my 95kg. Like I said something has to change for me to move to the
next stage on this journey I am on.<o:p></o:p></div>
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Almost at the same time as this David Tune of Blizard
Physiotherapy was telling me about banting and how he had lost 20lbs in just
over 2 months (for those that know Dave- I didn’t think he had 20lbs to lose).
I had a lightbulb moment and thought “what is the worst that could happen?” Try
it for a month or two and see what the outcome is.<o:p></o:p></div>
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Banting is a low carb high fat diet, that is currently
popular in South Africa and is the brainchild of Professor Tim Noakes, the chef Jonno Proudfoot and Sally-Ann Creed<o:p></o:p></div>
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Bear with me on this. This is not me pushing some new fad
diet, it is merely sharing my experience of the past 30 days.<o:p></o:p></div>
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On Monday 6<sup>th</sup> July I got on the scales to record
my starting weight. 15 stones 0.8 pounds.<o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixpCPw88BLSPjVGC81KLhG_8L8U55VJ-CNGCknGhyphenhyphenwLZ9y5fCBhBO2LJMxiG8zn4Rz4b5hXkf3IV0B4Q-vdK38dlS8j8SsRAKZnTdkvZSM6DOZf4lKkizYEmvoT_1PBgb8sXmAJpzGQllZ/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixpCPw88BLSPjVGC81KLhG_8L8U55VJ-CNGCknGhyphenhyphenwLZ9y5fCBhBO2LJMxiG8zn4Rz4b5hXkf3IV0B4Q-vdK38dlS8j8SsRAKZnTdkvZSM6DOZf4lKkizYEmvoT_1PBgb8sXmAJpzGQllZ/s320/FullSizeRender.jpg" width="320" /></a></div>
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Given my current high carb diet, I decided that I could not
progress straight to banting as it would be too much of a shock to my system,
after all I still had to train for my upcoming triathlons.<o:p></o:p></div>
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I decided to slowly ease myself into this new eating style.<o:p></o:p></div>
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I immediately lowered my fruit intake and changed from sugar
in my tea to stevia. I slowly set about cooking such things as cauliflower wraps
and I ordered a <a href="http://www.amazon.co.uk/dp/B003NXR086">spiralizer</a> to turn a simple courgette into courgette spaghetti
“<a href="https://www.youtube.com/watch?v=v8ODPvbOrxc">courgetti</a>”<o:p></o:p></div>
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I recorded my weight one week later at 14 stone 11.6 pounds. A 3.2 pound loss.<o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8VTI2o3tIia0fb0Bx8mOmOOcil-RnDLeETvWzYdKNhMdvzS_FQWftqfkiMFeCY2qV2nLaFz3Ikz0cqnaB2mYap_8_qbYT_v613LXQpi2JwHoWALH0iFtT9F5uDX7Q4nwQ5dQ_G4zMlIvs/s1600/IMG_7207.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8VTI2o3tIia0fb0Bx8mOmOOcil-RnDLeETvWzYdKNhMdvzS_FQWftqfkiMFeCY2qV2nLaFz3Ikz0cqnaB2mYap_8_qbYT_v613LXQpi2JwHoWALH0iFtT9F5uDX7Q4nwQ5dQ_G4zMlIvs/s320/IMG_7207.JPG" width="320" /></a></div>
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I didn’t feel deprived from my lack of carbs and was
encouraged by the weight loss.<o:p></o:p></div>
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After a further 7 days on my reduced carb diet (chips, rice
potatoes and pasta were still allowed at this stage) my weight had stagnated as
at my next official weigh in it was 14 stone 12.8. This probably wasn’t helped by my
night out on the Saturday night.<o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwOql3r6Syiv2O7hwZnuiX1jvXiteyjZmEu2DvhE7Mj2cLzwIx37KVgn-IE5r0Ineqeff5AP5UuTg8LTViSSbXPZzpx24skakxgYCggvpVhato5KA9UWUNpcqoeS7kM5ZelPpZNQP8HUlP/s1600/FullSizeRender-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwOql3r6Syiv2O7hwZnuiX1jvXiteyjZmEu2DvhE7Mj2cLzwIx37KVgn-IE5r0Ineqeff5AP5UuTg8LTViSSbXPZzpx24skakxgYCggvpVhato5KA9UWUNpcqoeS7kM5ZelPpZNQP8HUlP/s320/FullSizeRender-1.jpg" width="320" /></a></div>
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So on Monday 20 July my banting journey commenced, I am doing my best to stick to the guidelines laid out on the website and in the book. More
details on banting can be found at <a href="http://www.realmealrevolution.com/">www.realmealrevolution.com</a>
or by buying the <a href="http://www.amazon.co.uk/The-Real-Meal-Revolution-Sustainable/dp/1472135695">book</a>. But for starters here's an extract from <a href="http://realmealrevolution.com/the-facts">Real Meal Revolution : the facts</a><o:p></o:p></div>
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<span style="background-color: white; color: #d22027; font-family: FiraSans-BoldItalic, Arial, Helvetica, sans-serif; font-size: 14px; line-height: inherit;">"William Banting was a British undertaker who was very obese and desperately wanted to lose weight. In the year 1862 he paid a visit to his doctor, William Harvey, who proposed a radical eating plan that was high in fat but included very few carbohydrates. By following this eating plan Banting experienced such remarkable weight loss that he wrote an open letter to the public, the "Letter on Corpulence", which became widely distributed. As more people started following this eating plan to lose weight, the term "banting" or to "bant" became popularised."</span></div>
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Fundamentally it revolves around three lists. This makes
life easy. There’s a list where you can eat as much as you want from. <a href="http://realmealrevolution.com/real-food-lists#green">The greenlist</a>.<o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZRlcBiq0_xu6WYTVdeiUf8-aDEXYcPNL_R3F1Ce6v-uVasY_DvnGt_XW0YDSkdU3ij_vMNOVWauwGB8LWprkD8BuGX8sq9yXLt6pRcIBhaLIQQefV-L4qoIbkuiROr53n1wEn_8emviAg/s1600/Screen+Shot+2015-08-05+at+19.09.03.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZRlcBiq0_xu6WYTVdeiUf8-aDEXYcPNL_R3F1Ce6v-uVasY_DvnGt_XW0YDSkdU3ij_vMNOVWauwGB8LWprkD8BuGX8sq9yXLt6pRcIBhaLIQQefV-L4qoIbkuiROr53n1wEn_8emviAg/s640/Screen+Shot+2015-08-05+at+19.09.03.png" width="491" /></a></div>
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As list where you should limit the amount you consume to
ideally two items off the list each day. <a href="http://realmealrevolution.com/real-food-lists#orange">The orange list</a>.<o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdH5NfgIbtT64zShTLQUgaHpsscqmKGVndfMnArd4_Gtwp9hBG025YhnLdtKxgd7JjocZAxc5IXwEQO5aslQpPV1LN9KRBM7jEc8yHpyEprYwMyvc80kwn7ey_U3Y-k1wKgpHHiQOHm_TE/s1600/Screen+Shot+2015-08-05+at+19.10.17.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="341" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdH5NfgIbtT64zShTLQUgaHpsscqmKGVndfMnArd4_Gtwp9hBG025YhnLdtKxgd7JjocZAxc5IXwEQO5aslQpPV1LN9KRBM7jEc8yHpyEprYwMyvc80kwn7ey_U3Y-k1wKgpHHiQOHm_TE/s400/Screen+Shot+2015-08-05+at+19.10.17.png" width="400" /></a></div>
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And finally the <a href="http://realmealrevolution.com/real-food-lists#red">red list</a> which contains the things you
should avoid.<o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwDwuRepQCH6uJzgjFMSa1ov-3ZcTS2-PvGrFZZKlgNNdvScjhlK9jvF4H-ZuKTHvPSUpkTK_QGx_TJTvKjwviGpEA6W5bT91bOw6LjvYZ-qRjZ3cK5h-PxPiWQZB08zsvWz9koETMFlZX/s1600/Screen+Shot+2015-08-05+at+19.13.28.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwDwuRepQCH6uJzgjFMSa1ov-3ZcTS2-PvGrFZZKlgNNdvScjhlK9jvF4H-ZuKTHvPSUpkTK_QGx_TJTvKjwviGpEA6W5bT91bOw6LjvYZ-qRjZ3cK5h-PxPiWQZB08zsvWz9koETMFlZX/s400/Screen+Shot+2015-08-05+at+19.13.28.png" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCN1DmyO3HTszcMDdwJvT7HyNoP1ipOgbbQ7O2oTI2JObvmFsYz2HpSAx6cR12tRnBHv1HCPNiv0pYfs0Dg2E3kRhJNhtmlHMOL2T4XBwPPKmCMubu4q35iJLUFSk-Cdwl59upScz-h45Y/s1600/Screen+Shot+2015-08-05+at+19.13.36.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCN1DmyO3HTszcMDdwJvT7HyNoP1ipOgbbQ7O2oTI2JObvmFsYz2HpSAx6cR12tRnBHv1HCPNiv0pYfs0Dg2E3kRhJNhtmlHMOL2T4XBwPPKmCMubu4q35iJLUFSk-Cdwl59upScz-h45Y/s400/Screen+Shot+2015-08-05+at+19.13.36.png" width="400" /></a></div>
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Given it is in a list form means there are no grey areas
just a case of green orange and red. I like this about the diet. It makes it easy.<o:p></o:p></div>
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On day three of banting, I’m not going to lie, I had the
most horrific of headaches. I don’t normally get headaches, so in typical man
fashion I moaned a lot and made sure everyone knew about it. But aside from
that I’ve not really suffered any ill side effects. There have been no crashes
when training. No weird flake outs when running or cycling. I’ve still done the
usual 90 minute sets on my bike.</div>
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<o:p></o:p></div>
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Now time for day 7 of banting and my weekly check in.14
stone 9.6lbs which was a total weight loss of 5.2 lbs in 3 weeks. Maybe there
is something to this diet after all.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5IOsiUDNeA77t5sG2_GYWEefkLk4jmC0plm23ShPVqrhf-q0rJCHR9XbPnSCSiHjIsP45-8YvQU0BBHP42_94Loj70ZECzF087RWyA4lbIXREjQRMjBnu80ZT_rqDlbvkVNqEtDDQZN8h/s1600/FullSizeRender-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5IOsiUDNeA77t5sG2_GYWEefkLk4jmC0plm23ShPVqrhf-q0rJCHR9XbPnSCSiHjIsP45-8YvQU0BBHP42_94Loj70ZECzF087RWyA4lbIXREjQRMjBnu80ZT_rqDlbvkVNqEtDDQZN8h/s320/FullSizeRender-2.jpg" width="239" /></a></div>
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This last weekend I even raced on the diet. Previously race
morning would have consisted of me hovering up carbs like they were going out
of fashion. This time however it was a far more sedate affair (home made almond
flour bread toasted with almond butter followed by a cup of hot chocolate (cocoa. whole
milk, coconut oil and stevia)). I had a good race and the times were consistent
with what I managed before I started the diet.<o:p></o:p></div>
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This past Monday was time for my weekly recorded weigh in.
Down to 14 stone 6lbs. My god its still going down. This continued weight loss
has made me obsessed with my scales. I weigh myself most mornings (and get told off by the wife).</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_NuhMzZkqiPJO5BarAn_3k4j0qh6RkUvY-Mnt88eukU1W-AJ3zojTAYldRGGuvPzBkNJc-dhkTwgpbSWEUk26F_9XfVJygGiJB6U7RP3xQtkS9Di2W5Nhn91DE3jgO3yDBpWq6XYLG68s/s1600/IMG_7423.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_NuhMzZkqiPJO5BarAn_3k4j0qh6RkUvY-Mnt88eukU1W-AJ3zojTAYldRGGuvPzBkNJc-dhkTwgpbSWEUk26F_9XfVJygGiJB6U7RP3xQtkS9Di2W5Nhn91DE3jgO3yDBpWq6XYLG68s/s320/IMG_7423.JPG" width="240" /></a></div>
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Today for
example I weighed in at 14 stone 4.8lbs which represents a total loss of 10.2 lbs
and takes my total loss since 2012 to over 2 stone. I now weigh less than I
can ever remember weighing as an adult. I’m even lighter than when I lost a
tonne of weight dealing with stress after losing my Mum.<o:p></o:p></div>
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There have been a few times where I have struggled with the
diet. Like when people bring cake into the Office but on the whole it’s been okay.<o:p></o:p></div>
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In comparison to my pre banting diet. My food intake now consists of<o:p></o:p></div>
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</div>
<ul>
<li>Breakfast – scrambled eggs with ham and cheese</li>
<li>Mid morning – pepper crudités with cottage cheese and some
almonds</li>
<li>Lunch – Chicken salad with some almonds</li>
<li>Afternoon – home made quiche with almond flour pastry</li>
<li>Tea – courgetti with chicken, pesto, pine nuts and parmesan</li>
</ul>
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Apparently there will come a point where I drop my snacks
because I am still full but at the moment I am quite happy with what I am
eating especially given my continued weight loss.<o:p></o:p></div>
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The best thing about the diet is that I have been spending
more time in the kitchen being inventive.</div>
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I’ve been making<span style="font-family: Symbol; text-indent: -18pt;"><span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span></div>
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<span style="text-indent: -18pt;"><br /></span></div>
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<ul>
<li><span style="text-indent: -18pt;"><a href="http://realmealrevolution.com/recipes/scotch-eggs">scotch eggs</a></span></li>
<li><span style="text-indent: -18pt;"><a href="http://www.healthextremist.com/paleo-bread-recipe/">bread</a></span></li>
<li><span style="text-indent: -18pt;"><a href="http://paleoleap.com/cauliflower-tortillas/">cauliflower wraps</a></span></li>
<li><span style="text-indent: -18pt;"><a href="http://www.foodiefiasco.com/amazing-low-carb-brownies/">low carb brownies</a></span></li>
</ul>
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I even amended the cauliflower wrap recipe to make some
chips to go with Friday nights fish.</div>
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I’m genuinely shocked by what this diet
has done to my weight. I understand the theory behind it but it took some
getting my head round. I’ve been brought up to consider fat as bad for you (as most of you reading probably have). To
then switch that to a diet where fat is good and carbs are not good for you was
a bit of a challenge mentally, especially when it was carbs (sugar) which were basically
fuelling my exercise. If you want to know more, please buy the <a href="http://www.amazon.co.uk/The-Real-Meal-Revolution-Sustainable/dp/1472135695">Real MealRevolution book</a><o:p></o:p></div>
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Now to my new found views on the food industry. In a similar way to how the cigarette industry relies on
peoples addiction to nicotine to keep them hooked, I believe the food industry
relies on the same trap but with sugar as the drug. The food companies have departments to get people addicted to their products by replicating “the bliss point” which is a perfect
combination of fat, carbs and protein which keep you going back for more. <o:p></o:p></div>
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People being scared of fat is actually making the situation
worse (where you read low fat on something – please instead read either high in sugar
or chemically modified to within an inch of its life).</div>
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If you can't try the
banting diet, why not try to cut out on the processed food and eat something
more natural. Back in the days of the caveman, there wasn’t such a thing as a
sugar loaded breakfast cereal. So how is it that today this is common place? Quite ismply the problem was created as a result of the 2nd World
War. Governments subsidised farmers to grow wheat and other grains which have
now found their way into our diet and it is this high carb content which is
causing obesity.<o:p></o:p></div>
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I have not gone into this diet without doing some research.
I work in a technical job so it would be remisce of me to not do any research. This
started by me watching <a href="http://fedupmovie.com/#/page/home">"Fed up"</a> (<a href="https://www.youtube.com/watch?v=aCUbvOwwfWM">trailer</a>) and since then I have had my eyes opened to the
sugar trap that exists in todays society and how it is firmly led by the food
companies greed. I can’t wait to be able to watch “<a href="http://thatsugarfilm.com/">That sugar film</a>” (<a href="https://www.youtube.com/watch?v=6uaWekLrilY">trailer</a>) which is a
documentary which charts someones weight gain by eating 40 teaspoons of sugar (the average each person consumes) each day
in supposedly healthy products for 60 days.<o:p></o:p></div>
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I hope you found the above interesting and as I said
previously I am not a nutritionist this is merely a recollection of my
experience of the first 30 days on my new diet.<o:p></o:p></div>
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Thanks for reading,<o:p></o:p></div>
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Michael<o:p></o:p></div>
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Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com2tag:blogger.com,1999:blog-5836055385570738590.post-13787512429509820682015-07-31T12:23:00.001-07:002015-07-31T12:28:22.193-07:00Ding dong round 3<div class="MsoNormal" style="font-family: Calibri, sans-serif; font-size: 11pt; margin: 0cm 0cm 0.0001pt;">
In 2012 my first ever triathlon was Hatfield. (<a href="http://smoker2triathlete.blogspot.co.uk/2014/07/hatfield-tri-take-2.html">2012 race report</a>)<o:p></o:p></div>
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Since then I have raced it once more (<a href="http://smoker2triathlete.blogspot.co.uk/2014/07/hatfield-tri-take-2.html">2014 race report</a>). As it is my most local race, it seems a shame not to race it whenever I can. I like to use it as a progress check.<o:p></o:p></div>
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So this year I made sure that I entered the race. Yes it was a week after the Jenson Button Trust Triahtlon and 4 days after the Doncaster 5k but like I said I use it as a check on progress.<o:p></o:p></div>
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The race is a 750m swim, 24km bike and 5km run.<o:p></o:p></div>
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I looked at the start list before the race and didn’t notice any of the local really quick swimmers entered. Could I pull off a cheeky #firstoutthewater? Who know buts it was something I would quite like.<o:p></o:p></div>
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On the morning of the race I had a bike mechanical. My front derailleur had slipped and was snagged on my chainring. After a lot of stress I managed to free this up with 15 minutes to go before my race start. I flew through transition setting things up, racking my bike and put on my new Huub Archimedes 2. I had a minute to spare before the hooter. Hardly ideal race preparation. No warm up whatsoever.<o:p></o:p></div>
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I had a quick splash in the water. Read manic flailing of arms while I tried to calm myself.<o:p></o:p></div>
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There was a slight format change this year, the race start was a beach start. I lined up at the front confident that my swim speed would enable me to break free of the melee. As the hooter went all 50 athletes set off together.<o:p></o:p></div>
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<span style="font-size: 11pt;">Wade, wade, dive, dolphin dive, start swimming. After about 30 seconds I looked up and realised I was not in the lead. Oh well there goes that #firstoutthewater I wanted. By 200m there was one swimmer about 50m in front of me and another 2 swimmers. By my reckoning I was 4</span><span style="font-size: 12px;">th</span><span style="font-size: 11pt;">. The second place swimmer seemed to put in a burst of speed to break free of our pack of 3 after about 300m. Stay calm was all I kept telling myself.<o:p></o:p></span></div>
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<span style="font-size: 11pt;">One thing I noticed was that the other swimmers in front of me were not swimming to the buoys, they were swimming wide. Why they did this I have no idea but when you’re not part of the thrashing mass, it makes sense to swim the course as tight as you can. At the 5</span><span style="font-size: 12px;">th</span><span style="font-size: 11pt;"> buoy the 2nd</span><span style="font-size: 11pt;"> place swimmer was now only a body length up on me. By the final turn buoy at about 500m the first swimmer had faded whereas as my slow and steady rhythm was easily maintainable. We turned this buoy and after another 10 strokes I was leading the swim.<o:p></o:p></span></div>
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After the first 200m I thought this was out of the question. Me leading a swim out. I got a bit giddy with myself. Calm down Michael. Keep it together. Stroke, stroke, breath. Repeat. I was making sure I was putting as much power down as I could maintain. A quick glance around and I confirmed I was leading the swim. It felt amazing leading the swim out. With 50m I felt someone on my feet, I put in a last burst of effort to ensure I was out of the water first. I was overjoyed getting to dry land in first place. At Hatfield the transition zone is up a short hill. There was no way I was losing whatever lead I had in this run to transition. I dug in to make sure I was first into T1. Whatever happened after that, nonone could take my #firstoutthewater away from me.<o:p></o:p></div>
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Suit off, helmet and belt on. I was first out of T1 as well.<o:p></o:p></div>
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Me leading a race. Woohoo.<o:p></o:p></div>
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<span style="font-size: 11pt;">Jump on my bike, pedal a bit, get feet in shoes. Oh crap there goes the lead. I was now 2</span><span style="font-size: 12px;">nd</span><span style="font-size: 11pt;"> and we had only just left the Water Park. Never mind. If you’d offered me this at the start, I’d have bit your hand off.<o:p></o:p></span></div>
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I know the course at Hatfield well, the course is flat with six hills (read motorway bridges) and the only trouble with the course is that it is in a wind corridor so at some point on the course you get a 4 mile straight with a headwind, either on the way out or on the way home. For this year it was a headwind back. That and the horrific rain made bike handling interesting.<o:p></o:p></div>
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<span style="font-size: 11pt;">I had set myself a wattage target. I wanted to hold 220/230W for the first two thirds of the bike and see how I felt for the last third. One biker passed me after 4 miles and another 10 seconds later. I was not in 4th</span><span style="font-size: 11pt;">. After another 2 miles the 5th </span><span style="font-size: 11pt;">place rider overtook me. I was now in 5</span><span style="font-size: 12px;">th </span><span style="font-size: 11pt;">and sill had 7/8 miles to go. Stick to the plan. Stick to the plan. After a total of 8 miles, I pressed lap on my Garmin and made sure that the average watt for the remainder of the bike leg were above 250W. The second to last hill was horrific, I felt I had put too much into the bike. The run was going to be interesting.<o:p></o:p></span></div>
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<span style="font-size: 11pt;">I passed the 3</span><span style="font-size: 12px;">rd</span><span style="font-size: 11pt;"> and 4th</span><sup style="font-size: 11pt;"> </sup><span style="font-size: 11pt;">placed runners as I was entering transition as they had just started running. They were only about a minute up on me. It felt odd getting back to transition with so few bikes there. A nice odd, though. Bike racked, helmet off, trainers on, spin number belt. Suck it up.<o:p></o:p></span></div>
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<span style="font-size: 11pt;">After racing the Doncaster 5k on Wednesday (which was perfectly paced according to a friend “first lap controlled, second lap barking like a seal (a noise I make when running hard), 3</span><span style="font-size: 12px;">rd </span><span style="font-size: 11pt;">grunty and wonky”) where I posted a 23:07 finish I was hoping for a sub 24:30 run split from Hatfield.<o:p></o:p></span></div>
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<span style="font-size: 11pt;">It was weird being towards the pointy end and oddly quite lonely. There were no other runners to run with. I completely zoned out on the run. This is the first time I have done this. I dug in and gave it everything I had. I reached the turn point at one mile and was still in 5th</span><span style="font-size: 11pt;">. Well that was unexpected. I had expected to be caught by two people I knew by this point. I didn’t see anyone after the turn point before we veered off for the rest of the course which meant I had at least a 400m lead on 6</span><span style="font-size: 12px;">th</span><span style="font-size: 11pt;"> place. As I turned to the offroad section of the course, I was feeling good. I was completely zoned out and knew I was running well. I apparently saw some of my club mates after 2.5 miles as they were coming back in on the bike. I have no recollection of this at all. I remember signalling to a female clubmate as she was starting the run by raising a thumb. I wasn’t wasting precious energy on a verbal greeting. But apparently I stared through another clubmate who was finishing her bike. Sorry Amy. I still hadn’t been overtaken on the run with 600m to go. I was still 5th</span><span style="font-size: 11pt;">. OMG OMG OMG OMG!!!!!!<o:p></o:p></span></div>
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<span style="font-size: 11pt;">I entered the final field and after 50m someone overtook me. 550m to go and I was in 6</span><span style="font-size: 12px;">th</span><span style="font-size: 11pt;">. Dig in Michael. Don’t lose it now. Run strong. Check form and posture. Relax. Relax those shoulders.<o:p></o:p></span></div>
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I had now turned the final corner and managed a quick glance back, I could see one of my clubmates gaining on me. I had 150m to go finish this. Stay on target. Don’t sprint too soon. I continued to run strong. Nope he was still gaining. 50m to go. Time to engage the afterburners. Oh god this hurts…….<o:p></o:p></div>
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<span style="font-size: 11pt;">I crossed the line 3 seconds before my clubmate in 6th</span><span style="font-size: 11pt;"> position overall. 6</span><span style="font-size: 12px;">th</span><span style="font-size: 11pt;">. GET IN!!!!!! I was 6th male to finish but 7th overall because the female winner was slightly quicker than me.<o:p></o:p></span></div>
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My run time was 23:22 which was only 15 seconds worse than Wednesday after the swim and the bike and with an off road portion as well.</div>
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To put this into context. In 2012 I finished 161st<sup> </sup>out of 166. </div>
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In 2014 I finished 68<sup>th</sup> out of 141 </div>
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But now in 2015 I had finished 7<sup>th </sup>out of 64<o:p></o:p></div>
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An extreme sense of euphoria swept over me. The last time I was truly this happy was at my wedding in 2010. The hard hard work I had put in over the winter was paying off. Even after my arm fracture. I raced with no pressure at Hatfield and as a result raced relaxed. This is by far the best performance I have had in a triathlon and no one could take my 6<sup>th</sup> place and #firstoutthewater away from.<o:p></o:p></div>
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Well actually they could. Due to a timing cock up I was not given the correct swim time. Who knows how but I and all the spectators know who was first out.<o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">Clearly ahead coming to dry land</td></tr>
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Had I suspected my time was near my target of a sub 12:00 750m swim I would have complained but it wasn’t because I believe the swim was long. I saw some Garmin logs at over 900m. I never time my swims anymore. What will be, will be.<o:p></o:p></div>
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The most important thing was my finishing position was correct. 6<sup>th</sup>. I’m still a little in shock about this. I completed the race in 1:20:27 which was a 7 minute PB over the same race from last year and the wind was a lot worse this time round.<o:p></o:p></div>
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Now to knuckle back down before the next block of racing. I have 4 races on back to back weekends in August so it’s going to be a busy month.<o:p></o:p></div>
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Thanks for reading,<o:p></o:p></div>
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Michael</div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com3tag:blogger.com,1999:blog-5836055385570738590.post-31528409153369617952015-06-21T09:26:00.001-07:002015-06-22T12:43:12.436-07:00Mojo foundI know it's been a while since my last post but once I found my long <a href="http://smoker2triathlete.blogspot.co.uk/2015/05/donde-esta-mi-mojo.html">lost mojo</a> I decided to knuckle down and crack on with training.<br />
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Since my last blogpost I've been really busy.<br />
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I managed to complete more races than planned.<br />
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In summary.<br />
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Epworth Sprint - struggled with bike and run but pleased with 6:40 swim off little swimming since I broke my arm.<br />
Askern 10k - predicted a 52 minute 10k, ran a 52 minute 10k. Happy days<br />
Tyram Tri - 3rd out the water, 3rd in off the bike and 6th male finisher overall. Please with this last minute local triathlon. Felt strong on the bike and died on the run.<br />
Nottingham Sprint - Good swim, disappointed with my bike (I couldn't get the power down in TT position) and ran to feel which worked okay but I was about a minute down on what I wanted. I was more annoyed with myself for knobbing around in T1 and T2.<br />
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After that batch of racing I decided to knuckle back down with some serious training.<br />
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After my poor bike at Nottingham I booked an appointment with Mike Taylor of <a href="http://www.bike-fit.co.uk/">Bridgtown Bikes</a> to assess why I couldn't put the power down. My reps on my Wattbike show that I have power in my legs but for some reasons in this race I couldn't apply it. After a few minor tweaks to #Rinnie and some exercises for me, I managed to increase my power output by about 100W for the same effort. I went in outputting 220W and left outputting 340W in my TT position.<br />
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My run is getting stronger with each passing week. I am now back below 25 minutes for 5k at below my threshold HR. Last week I posted my fastest ever sub threshold 5k in 24:17.<br />
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My swim bizarrely is getting quicker considering I only swim once a week. I was shocked the other week when I finally broke through the 6 minute barrier for 400m.<br />
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I was so thrilled with this that I decided to set up a targets board in my garage. The reason I set this up was so that there was something tangible to remind me what I want to achieve when I am spending hours in my #paincave. Also if the targets are out there then I am accountable.<br />
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Today marked my first "A" race of the season. I picked this race out to find out how I ranked against others in ETU qualification. Yes I know we can make comparisons on paper but until you race the same race against you competitors then it is hard to know by how much you need to improve.</div>
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In 2013 I wrote about my dream to own a GB trisuit and this race was my first step on that journey towards qualification outright.</div>
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When I sat down with Coach <a href="http://www.curlysathletes.co.uk/">Curly</a> at the start of the season to plan my season, we decided that I am on a two year journey towards qualification. This first year was about learning to race and also seeing where I was at against those who qualify from my AG.</div>
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I have tapered well this week and my workouts have shown that my run speed is better than it has been previously. Following my bike fit I knew my bike power was there. Now it was just time to execute my plan.</div>
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I've been keeping an eye on the weather this week to help decide my wheel choice for my TT bike. As the week drew on, there was a deterioration in the weather as the wind speed went through the roof. I decided with the help of Curly to run a skinny rim on the front to asset with handling and give me more confidence on my aerobars.</div>
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<b>Swim</b></div>
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The swim at Southport was in a marine lake and as the hooter went, it became apparent that it was going to be a punchy affair. In the end I decided to move away from the melee and swim my own race. I got to the entry to T1 in 12:26 and was pleased because I swam relaxed, which was the aim.</div>
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<b>Bike</b></div>
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The wind had really picked up, I was eating sand while preparing for the race and I am not going to lie, the wind scared me a bit. I knuckled down and managed to hold 240W for the entire 20k. Given there were 12 roundabouts and 2 dead turns to contend with I am pleased my wattage was as high as it was. Given the wind I backed off on all the roundabouts to enable me to steer around them safely. I think I performed well on the bike. My bike time was 36:39 which compares to 32:06 for the fastest cyclist in my qualification AG. Given the wind and my lack of confidence on my aerobars since I broke my arm, I'm pleased with this.</div>
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<b>Run</b></div>
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I wanted to do myself justice on the run. My current PB for 5k is 22:48 and that was a standalone at park run with a pacer. I wore my watch to monitor my average pace and was shocked with the time of 23:07 which is only 19 seconds slower than my standalone 5k time #lactatetrainingpaysoff</div>
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In my current AG I finished in 17th place (after sorting out a slight timing issue where I was with the wrong wave which added 8 minutes to my time). Given I am moving up an AG next year (which is the category I was aiming to qualify at), my finishing position and time in this AG wasn't really important. What mattered most was how I compared with the other athletes in the 35-39AG.</div>
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Drumroll please......</div>
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I would have finished in 19th position in the 35-39AG out of a possible 32 athletes.</div>
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But now for the really exciting part.</div>
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To qualify, you either have to finish in the top 4 in your AG in one of the 3 qualification races or be within 120% of the first qualifiers time where you then become eligible for roll down places.</div>
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My time today was c. 118% of the winner of my AG which means that I am now eligible to qualify for roll down places. It is a slim chance that they will roll down this far but it is a chance all the same. Given this year was about finding out where I need to improve and by what margin, to have completed my "A" race and be eligible is honestly more than I expected especially when you consider that it is 76 days since I broke my arm coming off my bike.</div>
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If you'd sat me down 77 days ago and told me I would be eligible I'd have bitten your hand off.</div>
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If you'd sat me down 75 days ago and told me I would be eligible I would have called for the local asylum to cart you off.</div>
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I can't really convey how happy I am.</div>
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I would like to thank my coach <a href="http://www.curlysathletes.co.uk/">Curly</a> for all his help this year including answering about a zillion Facebook messages. Without your encouragement, patience, coaching and plans, today wouldn't have gone as well as it did.</div>
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I would also like to thank the companies who continue to believe in me and support me on this crazy life changing journey I find myself on. Thanks <a href="http://huubdesign.com/">Huub</a>, <a href="http://www.blizardphysiotherapy.co.uk/">Blizard Physiotherapy</a> and <a href="http://www.trionz.co.uk/">Trionz</a>.</div>
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Thanks for reading,</div>
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Michael</div>
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<br />Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-44295217407459634372015-05-04T03:04:00.001-07:002015-05-04T03:04:30.911-07:00 ¿dónde está mi mojo?So I've been discharged from the fracture clinic two and a half weeks after breaking my arm. After some prodding and poking from the registrar which resulted in no pain, he decided I was fixed!<br />
No X-rays. It was like passing Go in Monopoly except instead of collecting $200 I was sent to the Physio. After being given some exercises to complete, I was discharged from here as well. I was told if my mobility didn't improve over the next two weeks, I should ring up for an appointment.<br />
<br />
I have been doing my exercises and my mobility has increased. It is less painful to move my arm and I can nearly get it straight. So all thing considered, I should be over the moon. After all it is only 28 days since I crashed my bike, so why am I feeling flat. I am struggling to muster up the enthusiasm to train. I keep finding really lame excuses to not train, things like "I'm too tired", "I can't be arsed", "Traffic was bad", "I had to work late" and "There's not enough time".<br />
<br />
Since my discharge 12 days ago. I have only completed 3 bike sessions, 2 runs sessions and amazingly 2 swims.<br />
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The swims came as a complete shock. I went to coach some of our beginners at their first open water swim and ended up swimming two laps of 300m with them. I followed this up with a pool session and despite having no strength on my left side, I was still moving well. Yes, there was a bit of discomfort on the catch and pull but nothing disastrous.<br />
<br />
I have also been building strength back up in my arm using weights, therabands and elasticated straps in an effort to increase both my strength and mobility.<br />
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The reason for this cathartic blog is that if a problem is shared a problem is halved. And also by admitting there is a problem and putting it out there, then it becomes tangible and as a result I can't deny it anymore.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFZeAMof2wsWD30rJ0FJu7NNCCSb0aNhVsGls4SaQRv_rfvQPJHavbL4UFhHJPI5ddviHzaZ5E0dlTpAecU6G4RO7rO4a56ya1b604RW27EaP-DMAOfW20TdxeRuoyG4pNlQDY3Ydv3CUw/s1600/IMG_6296.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFZeAMof2wsWD30rJ0FJu7NNCCSb0aNhVsGls4SaQRv_rfvQPJHavbL4UFhHJPI5ddviHzaZ5E0dlTpAecU6G4RO7rO4a56ya1b604RW27EaP-DMAOfW20TdxeRuoyG4pNlQDY3Ydv3CUw/s320/IMG_6296.PNG" width="318" /></a></div>
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My bike strength is there and I am really pleased with the numbers I am producing, my swim will get there but it is mainly running I am struggling to motivate myself for.<br />
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My first run back was a threshold 5k and I managed to do it in 25:39 which was only a minute down on where I was before my injury. I was having to rein myself in to keep my HR below 170bpm. This pleased me, but since then a combination of work and my own lack of drive have resulted in no more runs until today.<br />
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I had a lot of time to think about things yesterday after visiting family in Bury St Edmunds and being a passenger for 5 hours. I decided "enough was enough", it is time to knuckle down and put in the hard work again.<br />
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This morning I ran 5 miles at threshold and was pleased that my initial speed was still there, it is just my fitness that is lacking. My first mile was completed in 8:22 but my last mile was a 9:22 for the same HR. But I struggled mentally for each of the 5 miles.<br />
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I have improved before (like last December when my first run back was an avg of 9:25/mi but within 22 days I was running at 8:03/mi pace) so it is time to put in the hard work again. It is hardly a surprise that my confidence has taken a knock as before my injury things were going really well. But I need to #HTFU and stop procrastinating.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh61wYiU7lwSYsIf8_ynMBq-xsTaci5gdztv5r5Xn0ndlnMdxByCDWn0WLrTXRcfC2fdd-bKOwZzO5xxk7LKX_x6KzVBIRTXWR-GTazD6b1K8bMnlIbkG_eAuU_b55DKRIslZJyUPXhvJxS/s1600/IMG_5757.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh61wYiU7lwSYsIf8_ynMBq-xsTaci5gdztv5r5Xn0ndlnMdxByCDWn0WLrTXRcfC2fdd-bKOwZzO5xxk7LKX_x6KzVBIRTXWR-GTazD6b1K8bMnlIbkG_eAuU_b55DKRIslZJyUPXhvJxS/s320/IMG_5757.JPG" width="320" /></a></div>
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After all it is only<br />
<br />
16 days until Askern 10<br />
26 days until Nottingham Sprint<br />
48 days until my "A" race at Southport<br />
54 days until ETU Aquathlon Championships<br />
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I have no more time to procrastinate. It's time to get it done.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg9rG4S8BIIc2KzaYrmz5r-CPsocp8GkczTepa8L9KEqdhHhjMJJS0c1EtgWpnYPgt6-aVz0TwBC_UinCHQeHc83PWqWsEDLcs2wmtKOxLYv44J9-9HgNBsz6eLNhAguAwpq9Y5Iuvmwxb/s1600/IMG_5951.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg9rG4S8BIIc2KzaYrmz5r-CPsocp8GkczTepa8L9KEqdhHhjMJJS0c1EtgWpnYPgt6-aVz0TwBC_UinCHQeHc83PWqWsEDLcs2wmtKOxLYv44J9-9HgNBsz6eLNhAguAwpq9Y5Iuvmwxb/s320/IMG_5951.JPG" width="213" /></a></div>
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Thanks for reading and if you feel like leaving a motivating comment to help me regain some of my mojo, then it would be greatly appreciated.<br />
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MichaelMichaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-58032959402733588142015-04-18T04:58:00.001-07:002015-04-18T04:58:09.826-07:00Not the start to the season I wanted......On Easter Monday I went out for a social bike ride with the members of <a href="http://www.doncastertriathlonclub.com/">Doncaster Triathlon Club</a>.<br />
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I decided to ride the first 5 miles to the meeting point solo at race effort to see how my hours and hours sat on the Wattbike have affected my outdoor riding speed.<br />
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I was flying along and after I reached the meeting place, checked my average speed. For the 4.96 miles, I averaged 21mph including stopping for one junction and 4 roundabouts. I also managed 3 Strava 2015 KOM's and 2 2nd places. In a word the hours spent on my Wattbike have had a good effect on my outdoor speed. And all of this on my roadie with my standard wheels<br />
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I was buoyed with a new sense of confidence for the coming season.<br />
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We set off on the ride and I was taking it steady on the flats but putting in some efforts uphill and downhill.<br />
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The hills didn't seem any easier than last year but I definitely felt quicker.<br />
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After we stopped at Gringley on the Hill to regroup, we set off on a downhill section. As I reached the bottom of the descent I kept checking back for the other riders.<br />
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And then disaster struck. While checking back, I accidentally turned my bars and went flying over the handlebars.<br />
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After eating tarmac, picking myself up and dusting myself I noticed an unnatural ache in my left arm (well that and numerous scrapes). I rode on for another 10 miles before my adrenalin wore off. After that I could't continue. The pain in my arm had got significantly worse.<br />
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Cue a trip to A&E. My prognosis. One broken left radial neck. A minimum of six weeks off and having to cancel three races.<br />
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So now I find myself acting like a bear with a sore head because my preparation for this season was going so well but now the plans for the season have to change. I couldn't wait to put into practice everything that I have been working on since starting with my new coach.<br />
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The races I had to cancel were<br />
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Southwell Sprint<br />
St Neots Sprint (A GB qualifier (I didn't expect to qualify but wanted to see by how much I needed to improve))<br />
Epworth Sprint<br />
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Thankfully two of the race organisers have allowed me to either transfer to another of their races or given me a partial credit for another race.<br />
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Now the start of my season looks like this.<br />
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Askern 10k (I felt I needed a race post injury to test my fitness)<br />
Nottingham Sprint (assuming I am able to race)<br />
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This is far from the start I wanted, I wanted to have raced three triathlons before Nottingham.<br />
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I realise I am cutting it fine trying to get race ready for Nottingham given it is only 54 days after my crash, but I need something to help keep me focussed.<br />
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I am trying to keep motivated by using my Wattbike but even this is difficult as I am not able to get into my correct riding position.<br />
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I am unable to run or swim at present unfortunately and I realise the 10k at Askern will really hurt as I will have only just started running again. My next check up at the fracture clinic is on Wednesday and I am hoping for some good news about the bone healing or even being able to drive.<br />
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Now I have been moping about my arm for two weeks. It is time to knuckle back down. I hope to complete 4/5 sessions on my Wattbike each week until I am able to partake in other training. If I can't be swim and run fit, I am going to do my damnedest to be bike fit.<br />
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Onwards and upwards,<br />
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MichaelMichaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-49652184868231767642015-03-09T15:03:00.002-07:002015-03-09T15:03:55.715-07:00Lactate training has changed my lifeIn November 2013, I booked in for my first <a href="http://smoker2triathlete.blogspot.co.uk/2013/11/lactate-threshold-test.html">lactate test</a> at <a href="http://www.blizardphysiotherapy.co.uk/">Blizard Physio</a>.<br />
<br />
Since then I have been training consistently to my HR zones.<br />
<br />
When I went for that first test. My long steady runs were at around 11:00 min/mi. And I was struggling to keep my HR steady. Yes I know I have got (a lot) fitter in the past 16 months but my running has been rejuvenated and has improved a lot.<br />
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My 5km PB was 26:48, now it stands at 22:48.<br />
My 10km PB was 59:58, now it stands at 50:20 and will be beaten this weekend at Gainsborough<br />
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The only thing that changed was running to HR and having someone who encouraged me. <a href="https://twitter.com/davidruntune">David Tune</a> of <a href="https://www.facebook.com/pages/Blizard-Physiotherapy-Ltd/130851173695402?fref=ts">Blizard Physio</a> has been a guiding force in this turnaround. He encourages me relentlessly. When I'm feeling low, he picks up on it and takes time out of his busy life to talk to me. I can't ask for anything more from someone who I respect as a coach and friend. I can't recommend his lactate testing service enough. It has changed my outlook on running.<br />
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I'm not going to pretend I enjoy running but..... I now consider myself a runner. I'd still rather go for a swim or on my bike if I'm honest but I am getting better at the necessary evil that is running.<br />
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Before I get too maudlin, back to the point of the post.<br />
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Yesterday I went for a steady run and breezed through 5km in 24:58. A sub 25 5k on a steady run at an average of 8:02 min/mi.<br />
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A year ago I had only just managed to dip under the magic <a href="http://smoker2triathlete.blogspot.co.uk/2014/01/i-am-serious-runner.html">25 minutes</a> on an all out run with a pacer and felt awful at the finish line.<br />
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Thats a 27% improvement in my steady run pace in 16 months. The scale of this improvement astounds me.<br />
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I have come close to dipping under this target several times over the last three months, missing out by a mere 20s on Christmas Day but I was so pleased to complete it yesterday. It has been a constant itch and now that it has been done, I feel relaxed. Who knows what's next. I don't but I can't wait to find out.<br />
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Thanks for reading,<br />
<br />
Michael (a runner)Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com0tag:blogger.com,1999:blog-5836055385570738590.post-79526555379214891622015-02-17T01:44:00.001-08:002015-02-18T00:09:43.529-08:003 months in......<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress;">5 months or so ago I was approached by the Head Coach of <a href="http://www.doncastertriathlonclub.com/">Doncaster Triathlon Club</a> as he needed to coach an athlete on a 1 to 1 basis for his BTF Level 3 coaching award. </span><br />
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I was thrilled that he asked me. We sat down to discuss when the coaching would start and what form it would take. </div>
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We decided that the coaching would start in December after my last race of 2014 at Leeds Abbey Dash. </div>
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To start things off in November we gathered some baseline data on my current swim bike and run ability. </div>
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In November my performances were as follows</div>
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<span style="text-decoration: -webkit-letterpress;">Swim - 400m time - 6:22</span></div>
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Bike - 3 minute test result - 351W average and 3.68w/kg</div>
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<span style="text-decoration: -webkit-letterpress;">Run - 5km - 23:37</span></div>
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Now we are three months into the coaching partnership it was time for some retests across all disciplines. </div>
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The last three months have been heavily centred around my bike and run. Any swimming I managed was an added bonus as it wasn't part of the plan. </div>
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The training has consisted of (work and life depending) a minimum of three bike sessions a week and a minimum of three run sessions a week with one strength and conditioning thrown in for good measure. I've found it tough to manage my time but feel my training has been fairly consistent. Yes I've missed sessions but life is life and sport is something we do for fun so there is no point berating ourselves for those missed sessions. </div>
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My weeks now boil down to</div>
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Monday - strength and conditioning and bike</div>
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Tuesday - track and bonus swim if not coaching</div>
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Wednesday - bike</div>
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Thursday - run</div>
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Friday - rest day or catch up on missed sessions</div>
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Saturday - long run or bike</div>
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Sunday - bike or long run</div>
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Given I am only doing sprints this year. My long runs are a maximum of 90 minutes in duration which is a lot different than last year where the duration had to increase if I was going to make the finish line in Klagenfurt. </div>
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But I think the consistency is helping with my belief in myself. Last year I was making my runs and bike rides longer to cope with the fact I was doing an ironman. This year however I can concentrate on quality sessions. </div>
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We scheduled last week as a rest and test week. </div>
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The plan was for me to complete tests across all three disciplines and have a running lactate test at <a href="http://www.blizardphysiotherapy.co.uk/">Blizard Physio</a> all within one week. </div>
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Monday - this consisted of my usual strength and conditioning class at <a href="https://twitter.com/Blizardphysio">Blizard Physio</a>. Afterwards I went to the <a href="https://twitter.com/DoncasterTri">DTC</a> committee meeting. </div>
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Tuesday - I had my lactate threshold run test at <a href="http://www.blizardphysiotherapy.co.uk/">Blizard Physio</a> and now have some new heart rates to run at. Not a major change from what I was doing but threshold running just became 4bpm harder. I then followed this up with a timed 400m and 200m at the pool in the DTC swim. </div>
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<span style="text-decoration: -webkit-letterpress;">Wednesday - time to see how much 4bpm hurt? In a word they do. My average pace for the 45 min run was 8:08/mi. Now I know that is not quick by some people's standards but let's look where I have come from. This was a steady run. One that was not meant to put any lasting strain on my body. 18 months ago my pace for that sort of run was around 11:00/mi. 12 months ago I had only just gone under 25 minutes for 5km and nearly threw up after. Here I was nearly replicating it on a steady run. </span></div>
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Thursday - given I was racing (myself) on Saturday at <a href="http://www.parkrun.org.uk/scunthorpe/">parkrun Scunthorpe</a>, this was a bonus rest day. </div>
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Friday - ahead of my PB attempt at Scunthorpe I went for a warm up and some strides. </div>
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<span style="text-decoration: -webkit-letterpress;">Saturday - I drove over to Scunthorpe and arranged to meet a friend who was going to pace me around the course. I went for a warm up lap and some strides before making my way to the start line. The plan was simple. Run at 7:00/mi for the duration of the race to hopefully get me home in 21:XX. During my lactate at Blizard Towers I ran 5 mins at this pace and according to the data it should have been achievable. The first lap was tough but we got round in 11:02 which was on pace. About a third of the way into the second lap, my head told me I couldn't do it, that I couldn't cope with the pain. On the uphill section I was in a bad way and told my friend it was a waste of time. He nursed me home encouraging me all the way with an 11:46 second lap to get me home in a new PB time of 22:48. I was thrilled to bits that I PB'd but can't help thinking what might have been possible if my head hadn't got involved. </span></div>
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Sunday - steady bike ahead of my 3 minute test on the <a href="http://wattbike.com/uk/">Wattbike</a> on Monday. </div>
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Monday - strength and conditioning followed by 180 seconds of suffering. </div>
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180 seconds doesn't sound a lot but when you are putting everything you have through those pedals in an all out effort. It just hurts. There were several guttural animalistic screams which escaped from me in that 180 seconds. I'm amazed a neighbour didn't call the police. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV1HP1ZBUuEK0ZXUzkRCweZZRuCSfB7RBWjIAHTAaa4CmxPZLkVwcdyAC-cXovh915gFUxHpF__5OuQB5wksOYANnBrDVvdI1j3Wf0F_pjsHmWCcZ4OYoOsii8cvSljUyi2z_N5vQj-srf/s640/blogger-image-409733628.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV1HP1ZBUuEK0ZXUzkRCweZZRuCSfB7RBWjIAHTAaa4CmxPZLkVwcdyAC-cXovh915gFUxHpF__5OuQB5wksOYANnBrDVvdI1j3Wf0F_pjsHmWCcZ4OYoOsii8cvSljUyi2z_N5vQj-srf/s640/blogger-image-409733628.jpg" /></a></div>
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So there we go. One rest and test week (well 8 days but who's counting) completed. </div>
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The results are in. </div>
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Swim - 400m time - 6:11 an 11 second improvement off about 6 swims since November. </div>
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Bike - 3 minute test result - 388W average and 4.17w/kg a 37w (10.5%) improvement </div>
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Run - 5km - 22:48 a 49 second improvement. </div>
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I'm pleased as punch. If you'd told me 3 years ago that I would be capable of these sort of times I'd have called you a bare faced liar. But do you know what?</div>
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Anything is possible and I don't know what the future holds. But I can't wait to find out. </div>
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Thanks for reading,</div>
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Michael</div>
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#shakeandbake </div>
Michaelhttp://www.blogger.com/profile/11086517131016438077noreply@blogger.com1