PSOF Championships 2013 - Challenge Henley

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02/06/2013 at 19:55

M...eldy    pirate
02/06/2013 at 20:12

5.45 ...  Jamie you need to use the brakes more mate, you'll put the rest of us to shame 

Blisters    pirate
02/06/2013 at 20:18

We'll catch him on the run section Meldy.

OK, maybe we'll see him, because it's a 4x lap route.

It wouldn't surprise me if Jamie practices transitions too.

M...eldy    pirate
02/06/2013 at 20:20

You might Sir ... I have little chance 

ChallengeCheggers    pirate
02/06/2013 at 20:26

Thought I'd better check in and say I'm still here, just not been playing on the computer much recently. Glad everyone seems to be going well.

I had a stint where I couldn't run but that seems to be fixed now. Swim is okay but haven't made it to OW yet - that'll be this week. Did the Norwich 100 bike ride yesterday and that took, I think, 5hrs 25mins. I did an extra 23 miles getting to and from the event so I don't know my exact time for the proper ride. No way I'll be doing that sort of speed at Henley.

I will try to be on here more though!

WhizKid    pirate
02/06/2013 at 20:42

Of coursei practise transitions ..... I think my last ironman transtion was sub 2 mins t1 and sub 3 mins t2.... And my last duathlon t1 was 21 secs....I'm definitely not the fastest cyclist about Im ok engineer had a mental bike split .. My last half Im was 2:39 but it was long... I've been working a lot on my run, hopefully sub 3:30 I'm mara this year, last year was 3:43 if I remember correctly, really suffered on lap 4 legs just went too pieces... ... Il be the twat high fiving everyone on the mara route....

M...eldy    pirate
02/06/2013 at 20:55

You wont be the only one !!

03/06/2013 at 17:12


A very early 03:30 wake up call was followed by the forcing down of double porridge before setting off to Buckler’s Hard. It was already light when I arrived and the place was heaving with activity. I managed to find a transition spot near the end of the racking to help with easy location later on. After some faffage, checking of kit and making sure my bike still looked awesome (it did) I donned my wetsuit and wandered down to the swim start for 06:00.

03/06/2013 at 17:12

Swim 1.9km

Swim training had been going very well until about three weeks ago when I developed a spot of swimmer’s shoulder (no doubt, by overdoing it) This meant I hadn’t swum for a while and I had done precisely zero open water swimming so far this year. As such, my only aim was to finish the swim. The water was surprisingly warm but clarity was poor. This was compounded by the sunrise. Even sighting through my polarized goggles I couldn’t see anything. It was a mass start of 250+ competitors, a fact not lost on me when I had a kick to the face that dislodged my goggles within the first 100m. After that I swam out to the edge of the pack and found some clear water. There was a bit more biff at the turn round point but after that things settled. I took it easy and came out of the swim feeling like I’d barely done anything. A good sign for Ironman! I estimate I was around 40mins for the swim. The run to T1 is fairly long and my wetsuit removal technique resembles a low quality houdini impersonator trying to escape a straightjacket.

Time: 00:44:47 (includes T1)

03/06/2013 at 17:12

Bike 80km

Bike training had again, been going well. I’d managed some 200+ mile weeks in the lead up so I was confident I could do OK here. The bike course is fairly flat and so I spent most of the time in the aerobars. The weather was pretty much ideal. I spent most of the first lap thinking I should probably ease off the gas a little, what with a not inconsiderable 14 mile run looming. In the end though I was enjoying myself and so held on to my 20mph average speed. ‘Cervelo P2 man’ was a little annoying as he kept overtaking me and then slowing up, meaning I had to keep overtaking him again. Thankfully, I managed to ditch him for good, on the second lap. Other than that, the bike was uneventful, apart from the large cow that decided to park herself right in the middle of the road! I also used the time to practice my nutrition for Ironman and feel this went well.   

Time 02:27:04 (includes T2)

03/06/2013 at 17:13

Run 14mi

Run training has not been going that well. Whilst I’m OK at short fast runs, I struggle doing long slow runs. My original plan was to use a run/walk strategy but after getting off the bike I felt pretty strong so decided to run the whole way with just a short break at the aid stations. This went well enough for the first 7 mile loop as I got round in an hour. At around mile 8 though, I felt some discomfort in my left glute and right knee. Thankfully this was bearable, but the stitch I got was not. This reduced me to a walk a few times and when I could run it was a slow jog. The pain started to ease by around mile 11 but by then my energy levels were low and my run pace was declining. However, spirits were lifted as I completed the river path section and turned up into the finish area at Buckler’s Hard (despite it being uphill all the way!) There were lots of people spectating and cheering and it was my favourite finish line experience of any triathlon to date.

Time 02:11:34

Total time 05:23:26 (138/256)

03/06/2013 at 17:13

There were definitely more positives than negatives from my performance and I’m happy enough I’m on the right track to finish an iron distance race later in the year (famous last words!)

I would wholeheartedly recommend this race to anyone and I think I’ve already decided that I will go back next year.

WhizKid    pirate
03/06/2013 at 19:29

Nice report badger a good read, and some bloody good times there mate... That is some fast bike times mate and with no swimming mate that's a great time too... Now you know what you need to work on dont you..... Get some long plods in, don't worry about times etc... As a iron distance marathon is a beast...

03/06/2013 at 20:32

Well done Badger - inspiring stuff and some great times.

Scuba Trooper    pirate
03/06/2013 at 21:48

Badger - Great racing and great report. After your injury woes its good to see it coming together for you.

Jamie - you are so fast it is scary, you'll have finished the race before I'm off the bike 

Blisters - Nice session from you too, practising what you preach with the bike milage.

Soupy - Wheres the report? Have you posted one on the Enduro Thread?

Cheggers - Good to see you again.

I'm looking forward to a slightly quieter week this week, less training and less running round after the kids ready for my Oly at the weekend. Shoulder is much improved and Physio let me back in the pool but it still isn't right yet, hopefully get an open water session in again before the race and from the sounds of it in a much warm lake than last time. I'm up for Bike recce Part 2, I'll drop into the other thread soon.

Blisters    pirate
03/06/2013 at 23:15

Great race report Badger. With the right recuperation, physio, and further build up you should be ready for September.

Jamie, I'm not sure I will see you, even with a 4 lap marathon. What's all this about a 2 minute transition? I was planning to towel off and change into dry clothes for the bike. I'm also anticipating 3 stops on the bike for a pee and a stretch. What do you think it is, some kind of race?

Scuba, the lake at Bristol Open Water was 19.5 degrees by the jetty. I know because I measured it. OK, there were chillier pockets, but there were also warmer pockets. Even I enjoyed the swim and got out feeling warm after 2400m.

04/06/2013 at 00:34
Well done Badger. Thats a great time.  Now for the other end of the scale - copied from Enduroman thread
Soup Dragon wrote (see)


On the drive to the start at the crack of dawn there was mist rising from the rivers and streams so I wondered what on earth the lake would be like and at what temperature. I needn’t have worried because it was surprisingly moderate.  I wouldn’t go as far as a “warm bath” (Seren!) but it was okay and my breathing was fine. So I set off happy and the first lap seemed to be over effortlessly, great! Then on lap 2 disaster – cramp. I did a bit of breast stroke but that made it worse so stopped at the lap counting funnel to stretch my calf out. Set off again only for the other calf to seize up on the next lap as I slowed to shout my number. I thought it might be game over but the race officials were really encouraging and helped me to stretch so that I could carry on. I decided to just take it slow and concentrate on getting round 1 lap at a time. Last lap in the middle of the lake it happened again on my left. Ouch, bad this time. The lake was shallow enough to stand so I stretched and massaged before heading off for the last 100m.  Just over 2000m in 1:02. I’d done it. Now to put that behind me and look forward to the bike



A long uphill walk to T1 of about 400m. Struggled as usual to get the wettie off and spent what felt like ages faffing with sun cream and the like as everyone else came and went. Note for next time – practice T1.



The weather was glorious and the route was just beautiful. I was feeling a bit nauseous probably from the longer than normal swim. I took small sips of water until it settled about 8 miles in and I finished the first lap at an average speed of 13.9.mph.  Had a bit of a panic thinking that I need to get my speed up to at least 14mph. I upped my pace and heart rate was going higher and higher but then remembered there was a 10 hour cut-off. Result. I’d done very little structured training with only 1 long bike ride having been and I knew the run was going to be brutal and even more so if I overcooked the bike. So I did my best keeping to a lowish heart rate and finished feeling good but it was shockingly slow at 4:30hrs with an average pace of about 13.5mph. On the plus side I really enjoyed it, overtook a couple of people on hybrids and everyone on the course were very encouraging and friendly.  The hills were nothing I couldn’t handle and the descents were bliss.



Edited: 04/06/2013 at 00:36
04/06/2013 at 00:37


Soup Dragon wrote (see)


Got back to T2 which entailed walking down some steps to get to transition so very pleased to have someone wheel my bike for me cos my legs were having none of it. Another long transition with sun cream and faffing (note to self, stop faffing) then on to the run. The course was brutal, no other words. I ran the down hill, walked the flat uneven bits and long updrag then ran the last descent into the main circle to start again. That seemed to work quite well and maintained an even pace throughout and felt surprisingly good. Maybe I could have gone faster on the bike after all. I didn’t’ think I could run much more as I’d only trained up to 6 miles (note to self – do more training) and by now I was just happy to be bimbling along. I stopped for a few chats to Lee, Blue and Caz, and enjoyed a few arrrrrgghhhhs. Met up with Seren and DK a few times as they lapped me (yes DK did the double and he lapped me) then eventually was told to turn round and do the last lap.  Now that was just pure joy and found energy to run the flat bits as well as the downs, high fiving as I went. Hmm perhaps I could have done more running after all.  Don’t know my time but must have been about 3.5 hours. I got my money’s worth and had a great time.



It made me realise that I can do this so have to stop all the self doubt I put myself though. I get convinced that I can’t do the distance. Well I was wrong. And as I also learned at SA’s DIY event I can do it and if I trained more I could do it better.  Would love to go back and give it another go next year and I’m all fired up to storm Henley Half in September.  I might even put a training schedule together and get some long bike and runs in. I had a great time. Lovely to meet up with people, and to see DK finish.

Pirates rock.



WhizKid    pirate
04/06/2013 at 05:27

Nice report soupy and a very well done to you... i think you need to work on your confident, you can clearly do it, you proved that to yourself, confidence is very important..... Keep it up and well done 

blisters - transitions in ironman are just wasted down time,a 3.8k swim is only a hour half max really you don't need to stop for ages after it, and tbh after the bike the last thing I want to do is sit down more....... I just put on some socks and a hat and that's it, they even take your bike for you!, like I say I'm not mega rapid I just save time and am efficent where I can be..... You aren't making progress unless your moving forward!

04/06/2013 at 08:42

Cheers all for the kind words. Legs still feeling pretty sore at the mo. though I may attempt a very easy flat ride tonight to try and speed recovery up. 

Well done Soup on your race. Keep plugging away and you will get round Henley Half no problems! I'd definitely get a training plan of sorts together to help you keep on track.

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