Browns Bay Beast is on 5 May and is two lap of the bay, followed by 20Km round the hills of Islandmagee and the a 5Km run round some other hills. They haven’t put a course up yet but I’d imagine the bike ride goes left and then up round the Gobbins then back and the run will be to the right. Well that’s the course I would make anyway.

I’m going to use the M’Cheyne Bible reading plan along with Don Carson’s For The Love of God to read through the whole Bible in 2012. With the help of an Android App called You Version Bible.

36.5 Lb

I want to lose at least 36.5lb. Any time I’ve set a target like this before I’ve set out to lose all the weight I need in a year but this time I’m setting it at 36.5lb because it ties in with 365 Bible.

3.5 Firsts

1. Sub 1:20 Sprint Tri
2. Olympic Tri
3. 100 mile cycle
4. Run a Half Marathon

My races for 2012 can be viewed on my races 2012 page.

NB it should be noted that I did a similar thing last year only broke down in to much smaller goals and I failed in all but 1.

Organisation / Route

The registration only had two lanes poorly marked out as to which one to use, transition wasn’t grouped or numbered and  briefing was was a little late. However. on the course there were plenty of marshals and a few police officers. The corners were coned off which was great as we got to go through a few red lights, however there was one set of lights that we went straight through and we had to stop if red.

Competitors

There were 126 competitors on the day and many were newbie as with most sprints. The most important ones were my friends, Dave, Niall and Rob. Niall raced in Wave 2, Dave & Rob wave 3 and I was in wave 4.

Supporters

Plenty of room at pool side and there was a good number although very quiet. On the bike leg it’s hard for supporters to get to see any racing and as a result my Jim and Lesley didn’t get any shots of my on the bike. The run was good for supporters as it was 6 laps of football pitches.

Freebies

We got a cotton t-shirt, it’s quite nice but I prefer to get one I can use for training in.

My Race

My neck affected my swim a bit, I found it a bit stiff when trying to breath and ended up lifting my head to far out as a result. I also felt a little short of breath at times but in the cycle I was feeling really good and had I kept my focus more I could have been quicker.

Poor Swim Technique

Swim - 14:58 (39th)

Like I said I struggled a bit with my neck but it wasn’t that bad, I probably dropped about 45seconds. Apart from one guy (with an Ironman tattoo) everyone in my lane was much quicker so I was lapped a few times and being the nice guy I am I went out of my way to make it easy for them, at times messing up my stroke as I went to close into the ropes. I didn’t manage to get in anyone’s slipstream for more than a few seconds so it was pretty much just me working as hard as I could.

T1 – 1:20 (17th)

I had taken my t-shirt to pool side and therefore putting it on as I ran to T1 cut my time down. I did take a few seconds to have a swig of water before I went, not sure why but hey. My mount was a cautious one after the past few failed attempts to do a flying mount on race day.

Cycle – 38:57 (58th)

I settled into the bike quickly and felt strong throughout. I passed about 6 people and got passed by 3 (one of whom I caught again). There was a longish hill that was into a headwind but I was able to get into the tri-bars and didn’t really feel the effect of the wind that much. However, at one stage I nearly went down as my front wheel got stuck in a grove on the road  while in the tr-bars and I only just manage to keep it upright. I think I could have given a bit more as I lost focus a few times and slowed up. Area’s of lost time: I got stopped at the red lights both times round, when I passed a guy with a puncture I slowed down and gave him a tube and at the end I went into the wrong carpark.

T2 – 1:06 (52nd)

With a good dismount I kept going through T2 and despite a slip when I overshot my place in the rack I was happy with T2

Run Fat Boy Run

Run – 28:00 (94th)

I was really struggling with the run, I’ve hardly ran in months and being the in the last few to finish (since I was in the last and fastest wave) was a bit of a physiology battle but the other guys had finished and Jim and Dave in particular were cheering me on. I averaged 9min/mi which is 30sec/mi quicker than last tri. My laps times were 04:53, 04:37, 04:38, 04:34, 04:40 & 04:39. Thoughts: I need to run more.

On the run I was really feeling the extra 4stone I’m carrying round with me. Thoughts: hurry up and just lose the weight fat boy!

Overall – 1:24:20 (58th / 126)

On the whole I’m happy enough. I took two minutes off my best time for a sprint triathlon and did it with very little training in the build up and with a sore neck and chesty cough, so I’m very happy. It was nice to beat Niall but it was all in the swim and he has really only started swimming in the past year, so come next year I think he’ll be much faster, he took about 8 minutes of his time from last year. The hero of the day was Dave who came 16th with a time of 1:15:14, well done Dave!

The next Triathlon is the Tri the Lough Sprint Triathlon on Saturday week. It’s an open water swim in Lough Macrory, with the cycle being two laps of a course and the run being two laps of the lough.

The Peninsula Sea Sprint is run by the Peninsula Triathlon Club and took place in the wee harbour town of  Ballywalter, Co. Down. It was very well run with details coming well in advance and the registration being run efficiently. There was a girl at the route maps to explain everything and she was the first or many to point out the tight left hander on the bike run. It’s Northern Ireland’s only open water sprint triathlon. There’s no free picture I’m afraid so you’ll have to imagine a fat bloke looking wrecked.

Organisation / Route

As it was an open water (beach start) swim everyone was starting together so the briefing was in T1 with everyone there. There were lots of people about to set up and it’s the first time I’ve ever had my bike checked before entering the race, which is a nice touch. They had a bike shop there offering tune ups before the race.

On the course there were lots and lots of marshals and some police stopping traffic, even though it was open roads the main corners were kept clear.

Competitors

Very few people like me. Lots of experienced and fit racers many affiliated to a club of some sort. It was a small field with only 84 in for it.

Supporters

Despite the weather being rubbish, raining and very very windy (25MPH) there was quite a few people about. The layout of the course lent itself to supporters with the run passing transition 5times.

Freebies

A a nice Saucony T-Shirt and a few pits and pieces, including a sample of 50+ suncream which I actually used today for my neck before a cycle in +20 degree NI weather.

My Race

Quick summary, okay swim, not great cycle & poor run. Here’s the breakdown:

Swim - 14:33 (51st)
Despite the high winds the water was fairly calm but I wasn’t feeling great. On exiting the swim I got the dizzy feeling I seam to get everytime I swim in open water (I’m looking into cause and possible fixes for this). Was out of the water in 13:44 but took a while staggering up and into T1.

T1 - 2:48
The dizziness took a while to wear off and I was slow in transition. I had decided to wear socks since it was feeling cold but wasn’t able to stand on one leg very well. On the plus side a zip top made it much quicker to get my shirt on (I also wore another shirt over the top since I was worried about the temperature and my chest).

Cycle - 46:28(66th)
I was happy with cycle and think I went as hard as I could. I had a climb for the first half of each of the two laps and a strong headwind made this tough. I was only 30seconds behind my friend Ian who over 4stone lighter than me so I’m happy about that.

T2 - 57sec
Great dismount but I hit a kerb with the back wheel and knocked it out of place meaning it was sliding all over the place until I realised and lifted it. Apparently I touched the bike after removing my helmet and I got a verbal warning (stop & go penalty) as I left transition.

Run - 29:23 (80th)
I was really feeling it by now and my run was rubbish. Also my shirt ripped my nipples off.

Overall - 1:34:08 (73rd)
The lead competitor was 1:05 so I’m happy that I was the same time down as my last triathlon but all in all I feel I can improve greatly in each area (even transition). I look forward to trying next year.

Foor Quantum Wetsuit

Friday: 4Km swim – 5 x (200m freestyle, 200m kick board & 200m hand paddles) + 1000m freestyle
Saturday: 60mi cycle – this was a large charity run – I had a great first 30 ave 20.8mph but the return I had cramp for last 20miles
Sunday: 3.5mi run
Monday: 30mi cycle
Tuesday:  4Km swim – 5 x (200m freestyle, 200m kick board & 200m hand paddles) + 1000m freestyle
Wednesday: 31mi cycle (cold & wet not fun)
Thursday: 6mi run (slow but steady 9:40min/mi)
Friday rest day
Saturday: 34mi cycle

Monday’s ride was nice as there was a few of us out doing it; Dave, Ian, Nev & Jim. On Tuesday Jim tuned up bike gears and it’s shifting better than it ever has, thanks Jim.

I’ve also signed up for an open water sprint triathlon on Saturday week, it’s the only sea sprint this year and I’m really looking forward to see how I do. My swimming is going great and I feel strong in the pool but I’ve never been able to transfer this into open water. I got a new wetsuit so let’s hope that does the trick. I think Ian & Dave are doing it with me.

Nutrition wise I’ve also been doing well, rarely have I manage to sustain training and dieting but for now it’s working.

Organisation / Route

Registration was ongoing through the race so there were no queues by the time I got there. I missed the briefing but I’m told there was one. Transition was a little busy as people were setting up throughout the race but the way it was staggered meant that the people setting up were never near the racers.

The bike ride was well signposted and marshaled/policed, it is very hilly was very VERY windy. It was out and in so at least every hill we went up we knew we got to come down it. The return into T2 was well marshaled also.

The run was nice and flat with a slight incline out but again this meant we got to come down it on the way back. It was marshaled at every turn except one and I’m sure like last year a few people missed that one in to the wee path along the forest.

Competitors

A good mix of experience and novice people at this one. Once more there were plenty of the fitter competitors offering encouragement to this fat boy.

Supporters

There were lots of people round the pool and a good handful made it out to the entrance/exit of the transition area. The compeer did a great job to stir up the crowd and created a decent atmosphere all on his own. Lesely and Mum were there to cheer me on and Kerry & Connor also added to the noise although they were there for Ian not me.

Freebies

Better than last year, a green running t-shirt, water bottle, medal, and another dodgy country music CD.

My Race

Quick summary, great swim, rubbish cycle & poor run. Here’s the breakdown:

Swim - 13:37 (44th)
The swim was great, I was in a lane of people mostly faster than me and after overtaking the guys who said he was a 14min, I sat on the heals of the guys who said he was 13:30 and he was. This is about 45seconds faster than my PB, so the drills in training have really paid off. I didn’t even feel like I had pushed myself.

T1 - 56sec
Once again I took too long to get my shirt on over my wet back.

Cycle - 44:22(144th)
I crossed the mount line and did a flying leap into the bike only for the seat to come lose and tilt forward, my foot to knock a shoe off and I spent about 2 minutes sorting myself out on to the bike. The cycle was a hilly course with a very strong headwind for the climb out, I really struggled up the hill and was glad to descend the last hill into the transition. My lack of miles on the bike really showed and I didn’t have much in my legs.

T2 - No time added on to run
My dismount was much better than my mount but I couldn’t find my shoes in transition and lost at least 60seconds finding them, possibly more.

Run - 26:20 (140th)
I was empty after the cycle and have a very hard run with very little energy and now way to go any faster. I caught Dave who was feeling very dodgy but in seeing me he managed to sort himself out and run ahead of me.

Overall - 1:25:14 (129)
With 167 competitors I was lower down the list than year.

Roe Valley 2010

Next Saturday 7 May is the Roe Valley sprint triathlon and last year I finished it in 1:26:45 coming 114 out of 158. The splits were Swim: 14:47 (90th), T1: 1:24, Cycle: 44:11 @17.1 mph (113th), T2: 1:34 and Run: 24:52 @08:24 min/mi (122).

On a side note about Roe Valley, I hope they give us a t-shirt this year instead of a dodgy country music CD. Also it was the event I first made contact with Lisa and Austin, two slightly more dedicated Triathletes.

I got new shoes for running. I went to Podium 4 Sports, got a gait analysis done and the Asics GT 2160 did the job on straighting out my wonky ancles. I tried them out last night and my leg are only slightly sore today. Time will tell if they help. My last pair of trainers did 300miles in the year I wore them. Let’s hope over the next year I manage 500mi.

Asics GT 2160

I’ve been up to my neck in marking. It turns out I’m very slow at it and I’ll probably be at it most of Easter. I should have known this would be the case I’m a slow reader but I’ll just have to work hard at keeping on top of thing more next year.

Speedo Elite Kick Board

Speedo Power Paddle

As for training I’ve been trying to fit in. My swimming has been going great. For the first time ever I’ve started doing drills, as I treated my self to some new equipment for my birthday. Just three simple ones, 200m Free Style, 200m Kick Board (Speedo Elite Kick Board) and 200m Hand Paddle (Speedo Power Paddle). I usually do two set of this with a 200m freestyle to finish off but this morning as I was in no rush I did 5 sets and it felt great. The paddles really make your upper arm work.

Profile Jammer

Yesterday I did 36miles on the bike and got to try out my new tri-bars. They do help you go faster but it’s not that easy to stay down in them for very long. Probably due to my big belly.

The next Tri is 2weeks tomorrow in Limavady. The target is last year’s 1:26. Before that I have a 5miles running race on Monday in Whitehead, last year I didn’t finish so it should be easy enough to beat that (I hope).

Browns Bay with Ian

Today was my third bike trip in the past few weeks, before which I hadn’t been on the bike since September. I’d like to say I have amazing residual fitness and muscle memory but sadly no the 32 miles were tough and as I came up the last wee hill my quads were starting to crap every time I got out of the saddle (which in itself was an effort to ease the pain cause by the saddle).

Over the past few weeks my Triathlon training has started in earnest. I’ve fitted in a good few swims and a few cycles but only the one run which didn’t go great as my calf, which has kept me from running for many weeks, went after only one mile.

I have signed up for my first two sprint triathlons of the year TriLaois, Portlaoise in April and the Roe Valley Sprint Triathlon, Limavady in May. Hopefully Dave and Ian will get into TriLois as they are 4th and 5th on the waiting list and they will both be at Roe Valley if all goes to plan, along with Niall. I also get to race to against my Twitter friend Lisa who has been training hard all winter and will be tough to beat. I did them both last and have the race reports online TriLaois & Roe Valley.

Bike in Bath

It was a wet and dirty road today so I had to give the bike a good clean and in an effort to ensure it dried in time I’m trying the bath method.