Chilly Duathlon February 2013

Well, the DB Max "Chilly Duathlon" should probably be renamed the "Snowy" Duathlon after today's shinanagins. 12.15pm, -2 and Arctic winds, a fine day for running around Chippenham in our swimsuits...

Goooo! 

I travelled to the event with the Bath University Triathlon Club, when we arrived at 10.15 to falling snow there was no immediate rush to leave the warmth of the coach, register and set up transition. The great thing about the DB Max races is they run the duathlon in November, then this one in February on exactly the same course so - taking the conditions into account - you can compare your times pretty neatly.

My first run at BUCS was 10.59, today I ran 11.27 - felt strong so I was surprised, bike was seemingly worse but then again so were the conditions but was very pleased with some consistent bike splits, and the last run was sub 30 longer than my first - which was a significant improvement from BUCS. Overall I found my times disappointing - it had been a long 21hr training week and, the conditions were bleak to say the least. I was however proud as punch to post the second fastest T2 time, after race winner and fellow TTS buddy Alex Matchett.

proud of my 2nd fastest T2!

Down the finishing straight to finish first

Great performance put in by the University team - 2nd overall which was fantastic, with Chris Silver finishing 4th and Brian Glynn overall 6th. The Triathlon Shop - Bristol didn't do too bad either (!), taking overall first male and female spots, 1st Team and fastest bike split.

Throughout the week there had been a few bets it seems, appearing from colleagues at work (The Triathlon Shop) between myself and bike fitter/time triallist Chris Newman (though I still help a couple of minutes over his runs - he put in the fastest bike of the day...by 30seconds...) and some DB Max guys between me and the eventual second place over twitter. So what should have been a nice relaxed race, turned into the be all or end all of the 2013 season kick off...

Still reeling from the fact this guy beat me...

But... may the best one win

Bit of a break now - last 12 week stint is underway of winter training - next race will be BUCS Sprint Triathlon Championships on the 5th of May in Calne, Wiltshire. In the meantime, you can follow updates of my training and progress through my twitter feed @KatieJSynge

Keep training! X

On the home straight...

January has been a tough month....the 12 week block of training since the end of the 2012 season is over, the excitement of Christmas has passed, then there's another 12 weeks to go from February - April. January's just stuck in the middle, presenting training challenges with ice, freezing winds and dark starts and finishes to the day.

Getting in the km's in the 50m pool in Bath, currently doing 13 swim sessions a fortnight...hopefully it will be worth it!

Race season is not far away...so make the most of the intense training time we have left!

However, we're now into February, and although the weather remains bleak, there is a light on the horizon of a little race this Sunday, the third year running - the DB Max Chilly Duathlon (it's all in the name!). Mentally, this small local race poses such a break-up for training and has kick started the last 12 week block. 

So if your struggling with motivation to get through the last part of winter, enter a duathlon, or run or bike race, to remind you why you do the sport, and why the winter training will SO be worth it come May! Watch some YouTube videos, remind yourself what transitions are and get out when the suns shining.

I'll post an update after race day!

@KatieJSynge : Twitter

Winter Training Update

Well, the snow is falling thick and fast in Bath, 10.30am and there's a good six inches on the ground, doesn't look like its going anywhere fast either! This of course makes training slightly tricky - the pool is closed, the bike wont be leaving the house, so snow running and turbo time it is!

Since coming back from Majorca, training slowed down a little. The running and swimming while out in Spain were no more intensive, if anything less - than the training over the past 3 months, but the cycling was longer, harder and hillier than my legs or body were used too. I found myself lagging for a few days back in the UK, which affected all three disciplines - not just tired bike legs.

Winter hitting Bath hard!

Training is currently done in 14 day blocks. 10 days hard and intensive then 4 days recovery with just one or two sessions each day at a lower intensity, like an hours aerobic swim or a two hour ride. The focus this winter is swimming - after securing elite starts last year, I still found myself coming out the water mid-last which didn't give me a chance to be in faster paced bike packs or use my run very much. During each 14 day block covers 12-14 hours of swimming...hopefully it will pay off! At this time of the year, the cycling is long and steady, with two or three  interval sessions during each block.

Spreading some festive cheer round Bristol

This is my first 'proper' winter of training after a full season of triathlon...it's hard work! Last year I was averaged about 14 hours over the winter, this year its a bit more serious and about 20hrs a week. I'm enjoying the swimming more than I thought I would, its a real boost seeing your times come down each week, doing sessions off faster times and setting PB's. I love the treadmill sessions - I find them great for holding your form over faster sessions and they certainly make you work hard! I've always been a runner though - and enjoy just as much the steady runs around the fields and city at a more leisurely pace.

Poolside work in Bath

Aside from training - its also final year at University! A 15,000 word dissertation due in April (on young elite injured athletes and the affect this has on their self and athletic identity) and other modules alongside, its always go-go-go! Planning for life post-graduation is also something to consider in between training and work.

 Right, time to hit the turbo! x

New Year in Majorca with The Triathlon Shop

Christmas over, and The Triathlon Shop staff, race team and friends set off to Majorca for some sunshine, sea and training over the New Year 2013. The ten athletes set off from Bristol on the 27th December leaving behind driving rain, fog and crowded roads for warm temperatures, empty roads and mountains.

Heading out of Port de Pollenca, Majorca for a long ride.

We arrived at the gorgeous six bedroom private villa in the evening and headed onto the sea front for a steady 10km run, before coming back to reassemble bicycles and eat. The first day we headed out for 95km of riding up into the mountains, a sea swim which was a 50m walk from the villa. I've never been to Majorca before but the cycling is fantastic, clear and quiet roads and no lack of hills (sadly?). We passed the Team Sky hotel (sadly they weren't there), where they spend there winter training in the Spanish mountains around us. My cycle legs were tested cycling with the big boys this week - considerably longer and hillier rides than usual but I think I kept up pretty well, giving them extra rest while they waited for me on the summits. 

Plenty of photo opportunities for the boys while they waited for me at the top.

Base camp for the next week! 10 bikes fill the villas entrance.

The swimming was very warm - wetsuits required of course but warm enough to stay in for 90 minutes before wrinkly fingers and numb toes coaxed us out. We weren't alone, the odd jellyfish (or two) would join most of our swims, getting me twice on the nose and feet. Unsure why, but out of the ten of us I was the only one? Whether this reflects a great or poor swim technique I'm yet to find out... Either way, by the end of the week my neck was sore from looking for jellyfish while swimming. We travelled from the villa to some different bays a couple of days to swim elsewhere, which was fantastic. The water is so clear and calm, and despite strange looks from locals who clearly thought we were utterly barmy or recently released from mental institution's, we had a great time.

Raring to go!

warm up dances pre swim in the bay near the 70.3 course

Aside from a 25 hour training week we were also out there for New Year which was spent eating in chinese restaurants, ice creams in Burger King (low fat options - obviously) and watching fireworks in the Port. Quite a memorable way to see the New Year in. What more could you ask for? Sun, sea, sand, great friends, great training and er, ahem, awesome food?

Landed back in the UK with a bump, through the fog and rain we could just about make out the terminal building where we collected our bikes and luggage and said our farewells. Training has been going well since - after a few days active recovery (active recovery...what is that?!) its back into the 20-22 hour weeks alongside my final year at Bath University and a few shifts every now and again at The Triathlon Shop.

Happy New Year from THE TRIATHLON SHOP in Majorca 2013!

Check THE TRIATHLON SHOP website for an online shopping area or visit there store in Bristol, Temple Quay.

BUCS Duathlon

First race since London! Adrenalin and race legs were rusty, it was windy, flooded and cold! Get me to Lanza' !!! London two months ago, and after that was two weeks recovery (slobbin' out!) so since then its been 6 weeks or so of hard winter training, of at the moment, between 17-21 hours a week.

The UNIVERSITY OF BATH Triathlon Club at BUCS Duathlon 2012

BUCS duathlon is based at Castle Coombe race track and run by DB MAX Event company. The University of Bath 30 strong team headed up in the morning, through flooded villages, and arrived at the track, chilly and wet! Luckily the rain cleared for the BUCS waves which was fortunate! Everyone would complete the same distance, 2mile run - 10mile bike - 2mile run. Athletes register, bikes were racked, warm ups done and start up lined.

Onto the bike leg

The pace of the first run saw no one hanging around, I posted 10.59, sat within four other GBR elites at the front which I was happy with. Out of T1 (error 1: forgot how fast it is!!!) Onto the bike and straight into a headwind, five laps of the track required concentration and careful counting! Didn't feel on form on the bike, I struggled with the headwind and hadn't taken the time to readjust the bike set up with tri bars after it having been fitted for drafting races over the summer with no bars, so wasn't hugely comfortable and was fidgeting around alot...lesson learnt! BE PREPARED. The last run was painful, legs seize up, coldness hits you and the finish line seems like a long way away! Posted a disappointing run time, but again, good to take away the bits to work on over the next 5 months or so before the 2013 season begins!

There were some big names for me to compete against, some of whom I'd been competing against during the superseries this summer. I was aiming for top ten, though top eight was my secret aim! I came 9th overall, middle ground I guess I can be happy with! It was a great day out, team events always are! The club did brilliantly, with the best turnout ever for the club at a race. Well Done Bath!

On a separate note, swimming training has been coming on really well the last 4-6 weeks, I spend 7-9 hours in the pool a week, and even a month in, we are starting to see some big improvements, its going in the right direction at last. Next race I plan to do is a little Aquathlon local to the uni in a couple of weeks time, hope everyone's training is going well....stay warm!

The Virgin Active London Elite Triathlon

So, The Virgin London Triathlon, biggest Triathlon in the UK… (world?!) and my last race of the 2012 season!

race done, 2012 done! Phew!

If you ask anyone who was around me in the weeks building up to this race, family, housemates, boyfriend and colleagues, I was a mental mess! Head was all over the place, confidence – nowhere to be found, or maybe simply did not exist. I’ll even go as far to say that I phoned up my coach a week before and asked if I could just watch…I was so nervous and felt very out of my depth! The start list was crazy, I couldn’t believe I had been selected to race on the same start line as some of these girls. Olympians, ITU athletes, professionals and girls who have been doing this a whole lot longer than me! So it that sense, I felt privileged to be stood (or floating) on the start line alongside them.

GO! Swimming in the London Docks! Water was minging.

Not to make excuses, but 5 days prior to the race I crashed my bike, going down the hill from university to town after a swim one morning, and straight back into the back of a car that stopped for a girl who walked into the road. I fell onto the car then rolled off onto the road. Skin off my knee and hands and a few days later a pain kicked in down the right hand side of my body. This restricted my final swim sessions in the lead up to the race, and on race day, I felt it very sharply during the 1500m swim, which I have no doubt prevented me swimming to my full ability. But the swim over, I tried to gain as much ground as possible during the long T1.

The cycle was lethal, from the results list, it seemed about 16 elite athletes (male and female) crashed due to the conditions on the bike course. It was torrential rain, lots of corners and roundabouts which saw ambulances all over the course, white flags being waved to slow us down through the tunnels and even an air lift. I bombed out of T1, hoping to shake off a group of girls that were close behind, and catch up with a chase pack in front. Seems the chase pack were a little too far to be caught, maybe arm permitting I would have been there, who knows. I held off the group of 3 behind for about 15km which I was pleased with, they then caught me (3v1 it was guaranteed when drafting!) and we worked together as a pack until the end (40km). I posted a 1.06 bike split which I was delighted with as a third I was cycling by myself and the other two thirds I felt I was heading up the bike group as one of the stronger cyclists there, sitting on the back very little.

Injecting some pace into my bike pack! C'mon girls!

T2 (10^th fastest out of all elite men and women! My little claim to fame!)  went very well, and off we set for the 4 lap 10km run around the docks of London and Excel Centre. The first two laps of my run went well, but tiredness, lack of 10km racing and general “not quite there yet!” kicked in over the second half.

11^th Elite Female overall…delighted! I was delighted with my bike leg, slightly disappointed with the swim and run, but again, I learnt so much and stacks to work on for 2013! Two weeks off/very easy now before winter training begins. A week will be spent chilling on the Gower in Wales (and supporting the Port Eynon triathlon on the 29^th!)  and a week getting back into uni life, lectures (what are they?!) and coaching the university triathlon club again.

10km run alongside strong runner Emma Pearson

Thanks to everyone who has supported me through the 2012 season, I will enjoy my break and am looking forward to beginning the winter training already. Next race is BUCS duathlon (Castle Coomble Chilly Duathlon – open to the public too) on the 25^th of November so I will update you all then! J In the meantime, follow me on twitter at @KatieJSynge for updates on my training and goings on!

Stratchlyde Elite Triathlon

Today was my second elite start, at Strathclyde Park in Scotland. Before I go any further, I have to say I’m really gutted with my performance, positives and negatives to take away and as always plenty to work on, but the overall outcome was disappointing. The swim had been cancelled due to water quality, and the event became a duathlon. 1300m run, 21km bike and a 5km run. The start list was high quality, ITU athletes from Canada, SA, Australia, elite duathletes (including the current world duathlon champ) also decided to have a go once they heard the swim was cancelled.

We (Dad and I) flew to Scotland on Friday evening, staying in a nearby hotel until race day on Sunday at 12.30pm. Saturday gave me time to suss out the course, do a session on the bike and run route and look around. The bike course was not flat, a couple of hills and a rocky road surface. The second run was pan flat, a two lap out and back along the loch. After a morning of briefing, registration, transition set up, the 25 or so elite women lined the start line at 12.20, and waited for our start.

The first run was ferociously fast! An all out 1300m sprint spitting those who couldn’t quite hang on out the back. A lead group containing the Canadian and ‘proper’ duathletes quickly formed, and I sat in a chase pack of about 8 not far behind. As we came into T1 you had to be quick, precise, there was no room for error. Shoes off, helmet on, grab bike – run to the mount line.

The pace at which the athletes set off from here was incredible, and lack of experience at this level along with slight hesitation saw me struggle to keep my spot in the pack. An ongoing hip injury didn’t help me, as we set off up the first hill, the pain was triggered and I lacked power to remain with them. This here, essentially, was the end of my race panning out how I would have liked. The athletes I had targeted were in this chase pack, and with only myself and one other cyclist behind working together, we had no chance of catching the 8 strong chase pack any time soon. The gap on each lap increased, and we waved goodbye any chance of getting them, instead targeting athetes who had been left from the chase group, who had struggled to keep up with their pace.

Although I am yet to see times, the 5km run felt good, working to catch up the chasers, it was frustrating knowing that’s where you should have been. A mental battle to keep going, but I got there. Overall finishing position is unknown, hopefully we will see some results in the next 48hrs and I will update this.

Like Blenheim, my frustrating race came down to T1. This time in a different way, but essentially lacking the speed and precision that these more experienced athletes have in forming bike packs quicly.  I have three weeks now until London (elite start) on the 23^rd of September, which is my last race of the season, so I hope to bring it all together, and not have the same problems as today.

However, despite coming away pretty gutted, disheartened and kicking myself, I guess I have to look back at my first year in this sport and be proud of what I have achieved. The competition in elite racing is high, a million miles different from age group, todays case, it was world-class, and it was a privilege to be racing against some of those athletes, as you can learn a lot from it. At the start of this year with my empty race CV I didn’t expect to get into any elite races, I swam over 6 minutes a year ago for 400m and last month swam 5.15, I couldn’t bike 20km in under 40minutes and now I’m racing with some of the best elites in Great Britain.  My times are still coming down, my motivation is high, and I’m not running out of areas to improve on! So 2013…watch this space!

@KatieJSynge - Twitter