Lactate threshold test

Earlier in the year I blogged about how confused I was about HR zones. This can be read here. http://smoker2triathlete.blogspot.co.uk/2013/02/heart-rates-what-confusing-thing-they.html 

Since I wrote that blog. I've had a nagging in the back of my head about my HR zones when running.

However given the impending target that were Outlaw I put this to the back of my mind and was determined to finish. Which I did.

Now we are in the off season the nagging in my head started again.

As we know I have recently started running with Blizard Physiotherapy on a Tuesday night at Doncaster track. One of the services that Blizard offer is lactate threshold testing. Lactate threshold testing allows you to know your personalised heart rate zones using science. How could this not appeal to my analytical brain?

Another reason I was keen to undertake a lactate threshold test was that the Ironman training plan (Be Iron Fit by Don Fink) I am shortly to be commencing involves training in certain HR zones to get the most benefit from your training.

So I contacted Blizard about attending their clinic to complete a lactate threshold test.

My date with destiny was scheduled for today (18th November) at 10am and with a slight sense of trepidation I drove over to the clinic.

My fears were put to bed within 30 seconds of sitting down with Dave Tune. Dave used to be an international runner and his consummate professionalism had an incredibly calming effect on me.

I know Dave since he leads and coaches the run sessions I attend on a Tuesday at Doncatser track.

He explained how the test would be undertaken. Fisrtly we would go through my questionnaire so that Dave could get to understand me more, then we would perform the test which would involve me running on a treadmill for periods of 3 minutes before I would give a tiny sample of blood which he would then analyse to work out the lactate content of my blood. The treadmill speed would then be increased for another three minute period and this process would be repeated until all the required data had been obtained or I couldn't continue.

At each minute interval my HR was taken down and I was asked for my RPE (rate of percieved effort) from a scale of 6-20.

The infamous RPE scale

Dave would then prepare a report detailing the findings and go through these with me and give me a training plan to adhere to.

So with this explained we started with stage 1. In summation stage 1 basically involved me going through my diet, training plan and a little bit more about me. Dave was alarmed at how little (read none) plain water I drink on a daily basis. Dave thinks this lack of water cold be why my weight loss has stalled of late. Well that and the fact I was probably training at the wrong HR zones.

Also as part of stage one we did a body composition test where my height and weight were taken, my flexibility was tested and my body fat was analysed.

I knew my height (5' 11.5") and thought I knew my weight (15st 5.5lbs that morning), cue first surprise when I tipped the scales at 15st 0lbs. Ooh I do love a good surprise.  I knew I had poor flexibility but did not quite realise how bad it was. For this test we did a sit and reach test. This test involved you sitting down with your feet against a box and you had to reach and push forward a marker which was sat on a table witha ruler above the box your feet are sat against. See the picture below.

I managed to push the marker forward a paltry 3.5cm. Wow that is awful. Dave said if there was a leaderboard on poor flexibility I would be like Jimmy Carr on the Top Gear Star in a Reasonably Priced Car leaderboard (very near the top)

I then had my body fat estimated. Dave used callipers to take four fat measurements (bicep, tricep, back and tummy) and averaged these out to work out my body fat percentage. The result was 30.2%. For the first time in god knows how long I am not in the obese category. Ooh I do like these surprises. This getting fitter lark is amazing.

That was the easy part over with. Now for stage 2.

Dave started the treadmill at 7.4km/h and let me warm up for about 5 minutes. He then upped the pace to 8.4km/h and the test commenced.

After 3 minutes he took my blood and told me my lactate was barely elevated.

He then upped the treadmill to 11 minute mile pace (my Outlaw training pace) (8.7km/h) and after three minutes took some more blood. My lactate was 2.9 mmol.

He then upped the speed to 10km/h (9:32 min mile) and took some more blood after a 3 minute period had elapsed. My lactate content was 4.2mmol.

He then upped the speed to 8:40 min mile pace (11.2km/h) and took anther reading after 3 minutes. Lactate content was 4.7mmol.

Running during the test

He then upped the speed to 7:45 min mile pace (which equates to a sub 24 min 5k) 12.5km/h and took a lactate reading after another 3 minutes which came out at 8.4mmol.

Finally he upped the speed to 12.9 km/h (a pace of 7:30 min/mile) and after three minutes took my final blood sample. I am not going to lie, I was dying by this point. My lactate content of 10mmol agreed with my general feeling.

Struggling on the last bit of the test.

The test then concluded. After I had been for a shower, Dave then explained the results to me.

Dave was shocked at how fit I was as he didn't think the test would go as well as it did.

Now for the one bit of bad news. It appears my body is more suited to running shorter distance races at higher intensity than longer ones at lower instensity. So more sprint / olympic than iron.

It also transpires that I have been training too slowly (I may as well have been "walking to the shop to pick up a copy of the Sun) and I haven't been running enough distance every week.

Jenny Blizard also explained why I have been struggling so much at track. I have been doing most of my training below my recovery run speed and then going to track where I have been attempting to train above my lactate threshold. Ah so that explains why I have been half dead after every track session.

With this Dave explained that I need to not do tempo runs for the near future but to instead build my base endurance by completing threshold runs but for thise threshold runs to be completed at a higher intensity.

Results

The important bit is my HR zone results and these are as follows.

As you can see there are some vast differences between the estimates from Don Fink and my actual zones. I knew something wasn't right with my HR all those months ago when I wrote my blog post.

I will be using these zones to tailor my training over the coming months which according to Dave will result in greater weight loss as another benefit.

If you can afford one I would really recommend a lactate threshold test as although the formulae from Don Fink may work for some people, I am proof that it doesn't work for everyone.

Dave then explained that my sub 24 minute 5km target is very achievable within the next 8 weeks and gave me a sample training plan for the next 6 weeks.

I found this test from Blizard Physio to be invaluable and am really looking forward to using these zones in the future.

Dave summed up the past 18 months as training my body to be fit instead of sedentary and said that this  lactate test was a line in the sand and now it is time to train to be a runner.

Dave then gave me some stretched to improve my flexibility which will also help with increased running speed. Now I need to use my Garmin to set these zones and I won't be training outside these. Cue a lot of "BEEDLEBEE" noises from my Garmin again.

I now have a renewed vigour and enthusiasm for running. Thanks to Dave and all the team at Blizard Physio.

Thanks for reading,

Michael

1 year anniverssary

Wow it's been a year already.

One year of being nicotine free, one year of feeling more healthy and alive than I had for the previous 15/16 years with nicotine clogging up my lungs and poisoning my body because nicotine is a poison after all.

365 days of being free of the evil nicotine monster. Thanks to Allen Carr for the terminology. I have to thank his rewiring of my brain via his book supplemented by Champix for the success I have acheieved and will continue to achieve.

Do I feel better?

You bet I do!

Until you have given up smoking, you have no idea how much better you can feel. It is remarkable how much your outlook on life improves now you don't have to worry about feeding that little monster or scratching that little itch.

Yes I know I had my problems last year but I am thankful for them rather than suffering regret because of them.

If you want to read about my fall from grace, please follow the link.http://smoker2triathlete.blogspot.co.uk/2012/11/the-hardest-thing-i-have-ever-written.html

I've recently bought the Macklemore album "The Heist" and one song in particular struck a chord with me and reminded me of myself and smoking. To hear the song please follow the link. http://vimeo.com/61666335

In the song Macklemore talks about his fall from grace with drugs and says the following which is what struck a chord with me.

"The irony, everyone will think that he lied to me
Made my sobriety so public, there’s no f*ckin’ privacy"

I have openly blogged about my journey from a smoker but for several weeks hid the fact I was smoking again from everyone including my family.

"When they put me in some box as a saint
That I never was, it’s the false prophet that never came

And will they think that everything that I written has all been fake"

I thought that if and when I came clean I would lose all integrity and a lot of followers because I had let everyone but mostly myself down.

"But I’d rather live telling the truth than be judged for my mistakes
Than falsely held up, given props, loved and praised"

Enough was enough I had to come clean in real life and on here.

"I thought you’d go
But you were with me all along"

The unwavering suport I have received from my family, friends (both real life and off Twitter) and commments on my blog has been a real help in my journey to a 1 year non smoker so thank you.

"I’m just a flawed man, man I f*cked up"

I made a mistake and mistakes happen.

"If I can be an example of getting sober
Then I can be an example of starting over"

These two lines sum everything about my journey from a smoker to a triathlete, I had been called inspirational but I made a mistake but since the mistake I have come back stronger and have now completed 1 year nicotine free.

This song really struck a chord with me.

The last year has a success for me with regards to all things triathlon.

I've set myself some tough goals but have managed to achieve every one. I have completed at least one triathlon at each distance from Supersprint to Iron distance. I am within touching distance of completing 2013 miles in 2013 but most importantly I am a year long non smoker.

If you haven't seen I have also been included in Triathlon Plus this month (November 2013). This was all a bit hush hush but I couldn't tell anyone until it had been confirmed. The photographer Sean Allard took some amazing photos of me for the article. I normally hate photos of myself but was really impressed with the photos Sean captured.

Me in the lake at Cusworth

Me and my bike

Looking fast

Running with "blade hands"

Just me

The article reads exceptionally well and if I wasn't afraid of copyright law, would post it here. But unfortunately if you want to read it you will have to go and buy a copy like everyone else.

That's all form me for now.

Thanks for reading,

Michael

A proud 1 year ex smoker.

Running - Aiming for improvement

As we all know and as I have blogged about previously. Running is the element of triathlon I struggle with most. Well that and transition.

I am normally in the top 10-20% after the swim based on split times. Not that I am a data geek and analyse everything.

And now that I have fixed my bike position I am averaging speeds of over 21 mph which is now putting me in the top half of the bike splits.

But as soon as I get off the bike and onto the run, my race falls apart. Yes I have always made it to the finish line but I feel slower than a slow thing one slow day as people overtake me.

I realise I am not a runner. Well I am a runner as I run but I am not a quick runner.

It has been said that there are two types of people in triathlon.

1. People who are swim bikers (aka me)
2. People who are bike runners

My PB's to date have improved massively so it proves that hard work is paying off.

A year ago I had only just run my first constant 5km and the time was 35 something. Now my 5km PB stands at 26:48 but I want to be quicker. In an ideal World I would like to shave 4 minutes off this. Now I know this is a huge task but I would love to go sub 23.

To do that would mean running at just over 13 km/h or just over 8mph and teaching my body how to run 7 minute miles consistently for 3.11 miles.

At Brigg Spring I was consistently running 8:45 miles which was comfortable but not over stretching myself. I think I found this so comfortable as I really nailed my nutrition at Brigg. If you asked me what I had I couldn't tell you but I just felt strong running and this hasn't happened before.

In an effort to improve my running I have started going to the track sessions run by Blizard Physio at the home of Doncaster Athletics Club.

In a word they HURT. A LOT!

The coach is an ex international runner and is really encouraging despite the fact that I am easily the slowest runner there.

In the first week we did some warm up laps of the track and some strides before the main set.

The main set was meant to be 12 lots of 400m at whatever pace you could maintain with 1 minute rest between each interval. I went off to hard and really struggled. I think my first 400 was 1:30 which is the same as a 6 minute mile. My next 400 was 1:41 which is the same as a 6:40 mile.

OMG by this point I was blowing out of my arse. Jesus I was in pain, the coach saw that I was struggling and told me to drop to 200's instead of the 400's.

He told me to run 200m then wait for the group to finish and start their next rep and then get on the end of that group. this meant I got a long rest after each alternating rep. My 200's were still hard work but were all in the region of 0:45 which again equates to 6 minutes miles.

The warm down was 3 laps of the track at a very relaxed pace.

When I got up the next morning my calves were in agony. After two days I could walk normally again.

Week 2 had me filled with dread especially when I saw the set announced on Facebook.

The set was 4 lots of 5 lots of 200 with a 30 second rest between each rep and after every full set a jog around the track.

All reps were to be run as consistently. I was literally bricking it.

The warm up was 3 relaxed laps of the track and 4 lots of strides.

This was it, time to go. I set off and deliberately was at the back of my group. My first 5 reps were 45 seconds but I was in no fit state to do the jogged lap of the track. I had gone off to hard. 6 minute miles aren't for me. YET!

I spoke to the coach and he said I had done the hard part by coming back for the second week as it is amazing how many people don't. There was no way I wasn't coming back. I enjoyed last week even though it broke me physically. There it is my determination to succeed again at the fore. 

He also said I should try and complete the next rep of 5 at 50 seconds as I was struggling again but then backed this up with the fact that he would have me running 6 minute miles within 3 months.

I managed to run the next 5 reps at 50 seconds and had completed half the workout. Again I was struggling at the end of the 5th rep and didn't complete the jogged lap.

I didn't fare so well in the 3rd set or reps and missed two. And I missed the last rep of the fourth set but my times were all nearly 50 seconds. I had completed 17 of the prescribed 20 reps which was a huge improvement on last week.

I was over the moon and the coach even said how much I had improved in a week.

We then went for a warm down jog of 2.5km. A 2.5km warm down, that was longer than some of my runs last year. This isn't going to be easy. But if it was easy everyone would be doing it.

I was in bits after we had finished. My calves and quads were screaming with every step. This was a new feeling. I decided to attempt to counteract this by having an ice bath when I got home. After the initial shock, the water made my muscles feel normal and there was no pain. Result. I then slept in my compression tights and could nearly walk normally the next morning. By Thursday I was back to normal. It appears ice baths and compression are the answer after track nights. Even if they make me scream like a girl when I first get in the water.

At this point I would like to personally thank Dave Tune and Jenny Blizard for the encouragement they have given me to date. Without there constant encouragement I don't think I would fare so well at track. To be told at the end of each rep how well you are doing gives you such a lift. This is exactly what I need as to be beasted would have the opposite effect on me. I would lose heart and withdraw into myself but having Dave and Jenny offering there wealth of knowledge, experience and encouragement has helped no end. So thank you.

That it from me for now.

Bring on the pain next week.

Thanks for reading,

Michael

Best triathlon ever

 On Sunday 29^th September I lined up on the start line for the Brigg Sprint Triathlon.

The course was flat and suited my inability to climb on the bike.

I was slightly apprehensive before the event. Because of my estimated swim time of 06:20 I was placed later on in the field with the really quick triathletes. Great, as soon as the swim was over I would be left for dead. I was due to start at 10:02 and the final wave was scheduled for 10:04. I knew in my heart that I would be the last finisher after being overtaken on the bike or run by the potential 9 other athletes who would leave the pool after me.

On race day I arrived at the Ancholme Sports Centre at 07:25 to register for the event with my Dad who had come along to spectate. The goodie bag was immense for the £42 entry fee. You got a Tshirt, bike bottle, flapjack, Haribo and bananas.

 

Confused before the start

After registration I made my way down to transition which was on an all weather pitch to rack my bike. In transition I bumped into my coach from GI Tri. He was one of the aforementioned quick triathletes who would be starting the race before me. Since raising my saddle by 40mm I have found that racking my bike is more difficult because of the low A-frames and this again proved to be the case at Brigg. After racking my bike and laying out my towel and bike shoes I went to chill out in the car as I wasn’t racing for another 2 hours. I read 220 Triathlon to kill the time.

 

Transition all set up

Before my wave was scheduled to be poolside I re-entered transition to drop off my trainers (I had forgotten to bring a second pair). Everything was still as it should be in transition. I had decided to complete this event sockless. Given the trouble I have had with blisters this was a real gamble. Not one that would result in a DNF but one that could result in pain. It was only when I removed my trainers that I noticed the all weather pitch was covered in sand. This had me stressing out because as we all know I have sensitive feet and the sand may exacerbate any potential blisters. I would just have to be careful.

Swim

After taking off my joggers and hoodie I made my way poolside. We were then given our timing chips and it really hit me hard at this point how out of my depth I was. Here I was surrounded by all these lithe athletes weighing a maximum of 12 stones in their GB trisuits and I felt like a fraud. Yes I can swim and bike a bit but this was ridiculous. The aim was now not to embarrass myself. We entered the pool where there were already people swimming and waited for the 3, 2, 1 GO!

We were off and I was doing my best not to embarrass myself. In the wave before me was Dean Kirkham (@triathlondeano) who finished 9^th at Outlaw and he was a good target for me to aim for. He was at the end of his fifth length when we started swimming, which meant he was at the other end of the pool. My target was to get as close to him as I could before he finished. I had 11 lengths to try and reel him in and claw back the length deficit. I ignored the other swimmers in my wave and concentrated on Dean. I am glad I chose to do this as the other swimmers in my wave were rapid. By the end of the 10^th length I reckon I had pulled back the 25m lead to around 4m which when you consider the calibre of athlete that Dean is, is a massive achievement. Dean left the pool then and I was back to concentrating on the other swimmers in my wave. They were all significantly ahead of me. Ignore the demons. I will freely admit to being a little disheartened at being last out of the pool. This was the first time this has happened. In my last pool triathlon I exited the pool first and had lapped the swimmer behind me. I had also been fifth out the water at Leeds Triathlon and first out the water at my last aquathlon so this was a shock to the system. I left the pool after 6:25 which is a respectable time and I posted the 28^th quickest swim time of the day out of a possible 231 athletes. My official swim time was 7:36 but this includes the walk / run into transition.

T1

In T1 I briefly saw someone from my wave as they were leaving transition so I wasn’t that far behind. I dried my feet as best as I could to remove as much sand as possible before putting on my bike shoes. I then put on my number belt, sunglasses and helmet before removing my bike exiting T1 1:11 after entering it. Lauren York the GB age grouper overtook me as I was leaving T1.

Bike

I have ridden the course before on a reconnaissance before the Lincsquad TT so knew what to expect. I knew the time we did the ride in as a group so my main aim was to beat it. As a group myself and two colleagues had ridden the course in 38:10 so this was my aim. I had also ridden the TT route in 27:17. I knew the course was mostly flat with the occasional incline and that I could work hard as there were no real climbs. With this in mind I set off pedalling. The plan was to keep my HR around 160. I think I managed this but as my watch was on my wrist I have no idea if this was the case. According to the data this looks to be the case.

After about 4km the last of the three competitors who started behind me had passed me. I tried to put the hammer down but there was no way I was catching these people. I saw my coach on the return leg on his bike and he was chasing down Dean. About ninety seconds before I reached the turn point I noticed another rider who I had not seen before and painted a target on her back. I like to have something to try and chase down as it brings out my competitive side. Just after this I noticed Lauren York again so she had put about a minute into me on the outward leg. At the turn point I joked to the marshals that they could go home for Sunday roast as I was last.

Making progress in last

As I turned the roundabout the wind hit me, I had been expecting it as I had felt a sidewind on the way out but still the force of it surprised me. This was going to be a long trip back. My first 10km was completed in 18:38. I was pleased with this. I now had a five mile slog until the next turn point. Time to crack on. As we turned into Brigg the sidewind became a headwind and this hurt. I didn’t lose faith but did lose about 6mph. Just before the second turn point I saw the rider who I had targeted before. I hadn’t managed to catch her but I had pulled back the 3 minute lead to less than one. I turned the final roundabout and made my way back to the Sports Centre. I took my feet out of the bike shoes before the dismount line and ran with my bike into transition completing the bike leg in 37:30 and finishing 102^nd out of 231 athletes. Top 50%. I really am making progress.

T2

I racked my bike with a little help from the official as the racks were bedlam, removed my helmet, wiped the sand off my feet and slipped on my Skechers Go Run 2 trainers complete with Xtenex laces and was frantically looking for something. What a disaster my stuff was strewn everywhere in T2. I could not find my Huub visor anywhere. I like to race in a visor as it helps block out my surroundings. After about 20 seconds I found my visor picked up my free plastic Iconiq container of water for the run as I hadn’t hydrated very well on the bike leg and set off.

Run

I much prefer running off the bike to running normally and find I can maintain a more consistent pace off the bike. After about 100m I tripped up did a ninja roll and managed to squash the container of water and splash it all over myself. There were a few gasps from spectators until they realised I was fine as I was back running. I imagine it looked like one fluid movement but it was more likely that I resembled Dumbo on ice.

The run route took you round the sports centre and up a short but steep hill before you joined the pavements and then consisted of an out and back for 1.5 miles each way . I knew I was last and I was fine with this. I just needed to do my best on the run. After about half a mile I saw my coach from GI Tri who was again just behind Dean and he mumbled something at me. I am sure it was encouragement but it was unintelligible as he was in another place. I passed through Brigg and was really enjoying the crowds and marshals who were very encouraging. I glanced down at my watch after it beeped marking one mile and was pleased with the pace. The time said 08:45 for the first mile. I normally overcook the first mile but this pace was pleasing. I am sure this was because I had no one to race. With about 400m to go until the turn I saw two competitors and noted that one was limping. The other was the competitor from earlier on in the bike who I had targeted. I tried to cheer up the limper but he looked in a lot of pain. I reached the turn point and told the marshals to go home as their job was done. By this point I was joined by a bike marshal who was riding with the last placed person. After a bit of banter he commented on how relaxed I looked on the run. I was feeling anything but relaxed. I was maintaining a pace quicker than usual after thrashing myself on the swim and bike and was starting to struggle because of poor hydration but my run was its usual “pretty” self.

How my run can be described as looking relaxed or pretty baffles me. It really does.

I powered through my second mile in 08:46. How is that for consistency? After a distance of 2.22 miles I caught up with the limping competitor. The lad was about 20 and looked to be in severe pain. I stopped to talk to him. He said he didn’t think he could finish. Now I know I have a bit of a history when it comes to helping competitors having helped people at London in 2012 and Outlaw in 2013 but how could I not attempt to help someone else.

I started a conversation and he said his pain was at about 80% and he couldn’t bend his knee properly. I said I would run with him if he wanted. I really dropped the pace and together we slowly made progress to the finishing line. I knew that with each passing step we were closer to the finish. I tried to keep the banter level high so he would ignore the pain.

As we made our way through the town centre I made sure I thanked each and every marshal. My limping friend stuck on my shoulder and we made our way back to the sports centre. I asked him if he had a sprint finish in him and he said he thought so. About 15m away from the line he sprinted away and dropped me when I wasn’t paying attention. I was a little annoyed with this as I had sacrificed my own PB aims to help him back and he dropped me on the line as he “didn’t want to finish last”. I could have been like everyone else and run past him and I do doubt whether he would have finished as he was not in a good place when I caught him but I haven’t been raised to do things like that.

 

Crossing the line

My final run time was 30:25, which I believe was 3:30 longer than it needed to be as I was consistently running at 08:45 pace. In total my finish time was 1:17:54 and this put my 125^th but if I hadn’t sacrificed my time it would have been 1:14:24 and I would have finished 102^nd.

 

Times from the day

Data analysis

After I finished I hung around for the awards ceremony, as I wanted to see how my coach and Dean had done. My coach finished 2^nd overall and Dean finished 3^rd.

Unbeknown to me there was an award for Spirit of the Race. My selfless act had been unanimously voted to win Spirit of the Race. The race director said some very kind words about this act and recommended that everyone read my blog. I was absolutely amazed by this and struggled to hold myself together. I went to collect my trophy and afterwards rang my wife and the tears, which I had just managed to hold in finally escaped. I was overwhelmed.

 

Receiving may trophy

My Dad even said he shed a tear when my name was announced. Now for anyone that knows my Dad they will know how much this meant to me as I have never ever known my Dad cry in the 32 years of my life. This touched me more than anything else.

After I got my trophy I felt bad for being annoyed about the lad sprinting away from me. I’ll blame it on the exuberance of youth but still think it lacked some etiquette.

 

My spirit of the race award

The Brigg Sprint Triathlon is without doubt the best triathlon I have ever competed in. Everything from the route to the marshals was superb. The goodie bag was useful and the best bit is the photos were free and on the Internet that night.

I would recommend this triathlon to everyone. My Dad is even aiming to do it next year.

Will I be back? Definitely. I can’t wait.

The morale of this tale is that helping others can be nice and be unexpectedly rewarded. It’s kind of like the film Pay it Forward. I just hope my action is remembered by the receiver and he “pays it forward” one day.

Thanks for reading,

Michael

I have a dream

No this isn’t some rip off of the great speech by Martin Luther King but is instead a place for me to publicly air my triathlon goals.

If the goal is written down then there is no shying away from it. It is there for all to see.

These goals do not come with a time limit as they may not happen for the foreseeable future, but I am allowed to dream. Right?

I have drawn some pictures to accompany these dreams. Apologies for the poor drawings in advance.

1. Own a GBR trisuit

This dream would culminate in me representing Great Britain as an Age Grouper. I am not saying at what distance or even event but I seriously want me one of these.

 
The reason I want one so badly stemmed from the recent ITU World Championships which were held in Hyde Park in September 2013. I was fortunate enough to attend and was wowed by the atmosphere. I badly want some of that. Everyone shouting “Go on GB”. It was overwhelming.

One day I will have one of those trisuits. It may be for any discipline of multisport but one day I will have one.

2. Experience Kona

I have tried and tried to ignore this bucket list race but let’s be honest, this race is on everyone’s bucket list. It is the pinnacle of our sport and was the venue for the first Ironman. Who wouldn’t want to race there?

Well I do and there are four possible ways to the Big Island, well five if you are a celebrity Chef ;o)

i. Place in an Ironman race and win a place. This is the true legitimate way to Kona and would be the way I would prefer to get there. The problem is I am no good at climbing hills on a bike and I am such a slow runner. Both of these can be improved on with the correct training though. Seriously though the hill thing is all about weight. I sit here typing weighing 15 stones (95 kg). If you are an average sized male reader let’s assume you weigh 13 stone (82kg). To replicate the difficulties I have climbing, go out find a hill get your bike and try cycling up said hill with half a bag of cement tied to your body. It’s no wonder I struggle with hills really. There are even races which would suit a non climber such as myself and who knows I may throw my hat into the ring at one of these in an attempt to qualify for Kona. For example:-

a. Kalmar in Sweden has a max elevation difference of 50m between the lowest and highest parts of the course. This would seriously allow me to get some speed on the bike.

b. Ironman Florida in Panama City. The highest point on this course is only 49m above sea level. This is another course which would suit my cycling style.

Don’t get me wrong there would be a lot of work to put in to get to Kona this way as my run is still awful and I would need to work on bike stamina but with enough work, I believe this would be achievable.

ii. Kona Lottery – for $40 you can apply for a lottery place. There are five places given to international athletes every year, more if I was a resident in the US. Who knows what is possible, but as Dale Winton said “you have to be in it to win it”. Subsequently I will be entering the Kona Lottery every year from this year in an attempt to get my way to the Big Island to crash the party.

iii. Kona Legacy – to qualify for the legacy programme you have to have completed 12 full distance Ironman branded events. This is my least favourite way of getting to Kona, with the average Ironman costing £350. This equates to £4200 in race fees alone without even considering travel to the races. Very expensive. But who knows. I will get there one day.

iv. Kona Auction – the WTC auction off several places every year with the proceeds going to charity. These slots got for upwards of $20000 though so aren’t cheap but are for a good cause. If I won the National Lottery though, this would be my way of going to Kona.

v. Be Gordon Ramsey. Don’t even get me started on this debacle.

There we have it my dreams laid bare for you all to see. Some may find them amusing but whatever it’s my life and they are my dreams.

As a friend of mine (@AJMEAGS) states #dreambelieveachieve and he has just been invited to train at the British Triathlon satellite site in Eastbourne. He had a dream, believed it was possible and has given everything to make it happen including winning silver at the World Duathlon Championships. Good work pal.

Thanks for reading,

Michael