2 Days until the Dragon

With a little over 2 days now until the Dragon ride (had an email reminder!), tonight I/we need to pack and do a bit of planning.  I am a bit nervous but I don’t think I am worried really.  I have full confidence in Owain and I and I enjoy riding and know how my body best deals with hills as long as we just take it easy and drink and eat regularly we will be fine.  I have a wedding in 3 weeks and I am worried about this and the amount still to do more.  This ride will be hard, but fun.  What’s a challenge if it doesn’t test us?

I have tried to taper this week, as per Owains advice and everything else to do with training on line. So what I have done:

• Horsham parkrun last Saturday and 35km on the MTB
• Sunday gym and swim
• Monday I rode with Beck (easy as first time out on her new and first road bike, at dusk and it was windy)and 30 day challenges
• Tuesday my 30 day challenge exercises (Plank, squats, push ups, sit ups, crunches, side and front leg raises)
• Wednesday morning I ran 6km and then fitted in 25 minutes in the pool at 21:35 just before it closed (but I did have the whole pool to myself!)
• Thursday I had all the intentions of running, carrying my gym kit everywhere but it didn’t happen except for a 10minute kick about with the football at the Farm (my childhood home).
• Today I hope to get a ride in after work but I also have to pack for Saturday and will do 30 day challenge exercises.
• Tomorrow, easy parkrun
• Sunday 153km Wales – Dragon Ride!

A good tapper week I think, no endurance work, but kept my body and mind active.

I have had a bit of bother with my tummy last couple of days, not helped by eating too much to relieve stress, or at least I think eating will make me feel better but instead it makes me fat.  I have IBS and follow a no wheat/bread diet.  I am not allergic or diagnosed with anything that requires gluten free, I have chosen it because I feel better for not eating it and I can be quite poorly if I do.  (To get a diagnosis of anything or even be tested in the first place I have to return to a full wheat and gluten diet for 3 weeks or so and I tried but it was too horrible so I just do this instead).  This just means that I am not going to rely on the feed stations for all my energy needs.  We have support crew Leyla and Mic so fortunately can ask her to take along a suitable meal for one of the stops, the rest I can carry.

What I need to pack (according to the email and race pack from Human Race):

• Bike – Specialized Allez Comp (aka Ali)
• Helmet – New Specialized top
• Jersey – New Dragon kit
• Shorts - New Dragon kit
• Jackets/Gilets – Castelli waterproof if needed (will decide on the day if I take it or not)
• Gloves – Specialized white ones
• Cycle Shoes – Specialized with new Shimano Cleats
• Sunglasses – Altura ones
• Spare Tubes – I have 4 (got a few new ones yesterday for the support car)
• Tools – have all need though would prefer a new set
• Puncture Repair & Pumps – have pump on bike and CO2 as well as repair kit and patches
• Saddle Bag – New expandable Specialized one (Also bought a new Topeak Tri Top Tube bag yesterday as my one is frayed and doesn't fit as well as it could to the top tube)
• Tyres – on the wheels, will check – may consult O if we should get support crew to carry a spare
• Lights/Reflective – On bike, might not take full on front lights, just the little rubber hook around one so am seen.
• Bottles & Hydration – SIS 800ml x 2 for bike and x2 1L for journey and post-race.
• Nutrition – SIS gels, banana’s, dried apricots, chocolate rice cakes, Soreen bar, Hydration tablets and SIS Go! powder and suitable lunch for support car – probably M&S salad or John West Tuna Light Lunch.  Will have some stuff at feed stations too.
• Cycle Computer/GPS – Garmin Edge and iPhone 6.

In addition to their list (Which conveniently correlates with items you can buy from Wiggle and they even link to them directly from the email!); also need:

• Chamois Cream – D’nuts Bliss (and couple extra little sachets I acquired)
• Socks – my Favourite race socks (Hilly)!
• Race pack – mustn’t forget this!
• Snood – black one
• Arm warmers – only ones I have
• Mobile battery pack and cable
• Tissues
• Quadlock kit and poncho for phone
• Contact lenses - (old trial ones not new ones)
• Emergency cash and ID
• Emergency event contact number for the day
• Crash pack

Then just need wash bag and stuff for 2 nights’ hotel, bikini and swim stuff for spa at hotel, MP3 player maybe and speaker, glasses.

Also need Bike rack to put on O’s car and bungees.

 

I wonder if I have missed anything….Will send to O for review.

Back to parkrun

I had a good active weekend. I am pleased I got out and fitted lots in. That is more that can be said about reducing the wedding to-do list (though we have chosen our wedding rings which are going to be ordered tomorrow which is something). 

Saturday I returned to Horsham parkrun after a short period away (last parkrun was 4th April!) because of a number of things including events, broken toe, work and cycling taking priority too. All the same it was good to get back and with a 25:29 minute time; less than a minute off my 24:39 5k PB so I was happy with that. Less happy after running with Owain to then have him overtake me on the sprint (and it was a reverse uphill sprint this week too). Even though I caught back up he still beat me by 1second and just had a bit more left than I so I'll give him that. We are often evenly matched which makes things fun and it helps me be better too - though I have more parkruns and a better age grading at the moment, he is still faster on the 5k events at the moment but even on 10k and half marathon distance we are usually less than a minute apart. Leyla did really well too on Saturday, first run for her in ages (I think march?) due to injury (boo!) and still got a respectable 33:16 (and she has more parkruns than O - just saying ... not that Ley is quite as competitive is some of us others not too far away).

 

I think I could have maintained a faster pace on Saturday but playing football for the first time in ages Friday night (literally went to Tesco to buy a football at 21:30 and came home to play it as part of resolving a dispute with my future husband - I won I hasten to add of course), my broken toe had flared up. I broke my toe about 4-5 weeks ago accidentally kicking the base of the bed going to draw the curtains - nothing exciting except it bloody hurt and is still continuing to bother me every now and then however, it hasn't stopped me entirely. I still ran the Southampton 10k a few days after doing it (though I was meant to run the half marathon) and it doesn't bother me cycling.

So if you haven't heard of parkrun and are either a runner or like the idea of running or just a means to get fit (or you can even walk them!), check it out: www.parkrun.org.uk it is the best! In summary they are free 5km timed runs all over the country, it is a great community to get involved in if you haven't already. I run and I volunteer at them when I can't run or shouldn't (i.e. race) and I know I should volunteer more and I hope to. My regular parkrun is Horsham but my friends and I also frequent Tilgate and Cranleigh and try and tourist to others too if we can. There is no medal but there is a t-shirt and the kudos of joining the 50 club once you have done 50 runs and 25 for volunteering. I am at 28 parkruns now since last August so I hope to achieve my status by the end of the year at the very latest.

I love park run for all the stats it give you too. I can see how much I have progressed and how effective my training has been too. A screen shot shows this best:


I often like to include parkrun at the end of a long run to make it up to 13miles or more. I really enjoy those too. We have talked about running to Cranleigh parkrun which is 10miles up the Downs Link and meeting the less crazy amongst us there, or cycling it.

I was talking about goal setting and I suppose this is a good opportunity to set one, or 3:

#1 Achieve a parkrun 5k PB of <24:00 by the end of July and a <23:00 PB by the end of 2015 (location irrelevant).

#2 Earn my 50 club t-shirt before the end of 2015 (The earliest I could do this would be 24th October as I need a further 22 parkruns under my belt. This could happen but is unlikely so end of 2015 it is (and hopefully before any of my other friends too ;-) )

#3 Visit and run/volunteer at a further 8 new parkrun locations before the end of 2015.

To achieve a PB I think I need to invest in some new technology to help me pace myself. Owain and Beck (a fellow parkrunner and new to road cycling friend) both have the Garmin Vivoactive. I keep looking and have been for months and for the price there really doesn't seem to be anything better (and now that O has learnt to use his and doesn't stop singing its praises I am inclined to think that it is quite good). The one I was considering (TomTom multisport I think) Beck has just replaced with the Vivoactive. I need more information closer to hand. Like on my wrist. Another TBC...

At this point I realise that I write a lot. I have a lot to say. (I am also terrible at grammar and spelling which has already been pointed out to me) parkrun does indeed deserve its own post but I also had a great 35k ride on Saturday on the MTB as part of a risk assessment for a Breeze ride I still need to set up on the system as well as my 30 day challenge app. Yesterday (Sunday) I also made it to the gym for row/arms strength and core session and swim and would love to write about that, the good aches today and the blisters on my hands. But I am not, for now at least. After an evening meeting later at work I am riding tonight with Beck, weather pending (her first time out on her first and new road bike), but with the Dragon at the weekend this really does need to be a reasonably easy week.

Velodrome fun - track taster session at Lee Valley Olympic Park May 2015

Several months ago I booked for Owain and I to go for a track taster day at the Lee Valley Velo Park on the indoor track/velodrome as part of one of their taster sessions and we finally went a few weeks ago and it was finally soon us. We had considered taking the bikes there and then riding back but weather l forecast was poop.

The boss dropped us off at the station after a short 10min drive from home in which I managed to make Owain even more nervous in the process of trying to help reassure him it would be fine by reading other people's blogs about their experiences of the taster session we were heading for, he also continued to wind me up as per usual.  Leyla was pleased to drop us both off it was fair to say after just 10minutes of an over excited me and a nervous-excited him.  With tea in hand we made our way into the city, both of us having commuted before we can survive in London but O was happy to let me get on with navigating. Well, until we got to Stratford. Last time I was at the QEOP it was still being built whereas O has been back and had a race here recently. "That's it, let's go this way" he said.... Umm okay..... But google maps says.... "It's wrong! This way..." 

So it was the wrong way and it was the Athletics Stadium he had is eye on. Me back in the driving seat we made it to the velodrome with loads of time to spare. The sun was shining and oh wow.  What an awesome structure; a beautiful work of architecture. Owain still seemed nervous, still not helped by me bouncing around like a toddler on Haribo. After registering and getting orange wrist bands we sat up in the stalls to watch the previous taster session group.

The building is equally impressive on the inside! We were offered the additional hire of cleats for the track bikes and that was a unanimous decision for us both to get those. We can do clipless. Trainers don't go well with Lycra!

We got changed and headed trackside. This place was more and more impressive from every which angle and we weren't on the track yet. We got helmets and shoes and waited for the last session to finish to get a bike.

The thing about these bikes is that they are fixies so they have one gear which is also the break.  There are no breaks on the handlebars. This is a little unnerving as you can't just stop, you have to use a reverse force to gradually reduce your speed and stop alongside the bars.

So we are in the middle of the track and we are trying to configure the saddle height required (which basically means that you have to have it as high as is comfortable with almost a completely straight leg to the pedal when seated). Passing O my phone for capturing some photos I promptly pretty much fell off as elegantly as possible, thank fully Owain wasn't quick enough with the camera and there was no mud to kick in my face. Everyone now looking at me and slightly red faced I sorted myself out and tried to look like I had some idea what I was doing.

It is worth noting here that no watches or any devices at all are allowed on the track with us. Owain tried to get away with his watch (Garmin Vivoactive) so it could be strava'd but no. Nothing. It's not on Strava so technically we weren't here and it didn't happen.

So a group of about 10-15 of us lined up along the railings track side and we had a briefing and then we got to head off and started on the flat bit going round and then coming to a stop which we repeated several times to make sure everyone can stop and start and stop etc.  We then went onto the lower blue part of the track. This is the bit that you go on to to transition to being on or off of it. 

All the while we were all picking up speed, and working our way along and further up the lines on the track, red, black then blue (I think). Getting faster and faster getting higher and higher. It was so much fun! O was behind me so I couldn't really see what he was upto and if he was okay but I hadn't cycled past him yet in a pile on the floor so I figured he all was good. It wasn't long before we were let loose and could zoom around go up the banking and overtake and oh my it was fun. As soon as I got some speed I went as high as I could which was the top of the Lee Valley Park logo painted on the track. 42degrees of banking and maybe 10-15m high, speeds of 18-25mph maybe. O might have a better idea of the speeds we were going, but felt it fast.

It wasn't long before Owain over took me and I could see all was okay. The nerves had gone and he was smiling. We are both somewhat competitive so this was a great forum to play in and more overtaking was had. We span round for quite a bit longer going up the banking as high as we could. My legs stared to tire though after going round at the top and had to drop down to recover for a bit. It was nearly over and some people were calling it a day but there was still time for a bit more so made sure my legs were well and truly blasted before the last of us were called in. 

That. Was. Awesome. We both had huge smiles on our faces - mine didn't really leave all day and I was still excitable for the rest of the day until we got home. We were sweatier than we thought we would get so if you are reading this wondering what to take I recommend shower stuff, the facilities are great. Some shower gel from a fellow rider and drying myself with my arm warmers ensued.

  

So it is probably worth a mention, ladies, the track bikes are not comfortable to sit on. The pressure caused quite some discomfort while riding, the excitement was a distraction and wouldn't stop me going again but the seat position is high and overall riding position very racy with hands low, neither are the saddles designed to relieve any pressure from anterior soft tissue areas.  I am going to read into women track bikes and riding positions and see if there are any simple modifications or changes that I could make to improve comfort without getting my own track bike at this stage. 

So yes.... We are going back. We have already spoken about it and it's happening. It was so much fun I would hugely recommend it!

After we changed we had a look round the cycle shop on site, and refrained from buying anything and headed for lunch as were both hungry.

I had told O that lunch was a surprise and he didn't know where we were going. We made our way across the city and eventually came to (as planned) Look Mum No Hands. One of the best cycling cafés in London. Lots to look at (and buy if you wanted) while having a beer and waiting for lunch (which was lovely even if I did finish Owain's salad). It was a good stop for our cycling themed day and O didn't disapprove. 

We wandered on to the Specialized Concept store and a few bike shops en route, just to look. I don't think either of us bought anything. A quick café stop and we headed to Waterloo for the train home. Standing all the way was not so much fun as it was rush hour. But we made it back, stocked up on some wine and got a taxi home. Collapsed on the sofa and watched a movie until Jules swapped me for Leyla (they were all at a quiz). I slept well that night!

Quality Miles

I have a medal hanger on my wall at home.  It is perfectly hand made for me by my friend Owain which I got for my birthday in March and it proudly displays my memories. My unique tag line written for me is 'Quality Miles'. I love this. It got me thinking how important quality miles are.  Especially if miles represent time and that time could be running, cycling, socialising, shopping, working etc. What is a mile if there is no aspiration to make it count? It needs to count, be memorable, be worthwhile. Miles, or time as I am translating this to, spent on my own or with others and whatever I am doing needs to be good quality time spent.  We only have so many miles we can go, and so much time to spend, so I am using this as inspiration and motivation to improve the quality of my time, my miles, and hopefully this will result in achieving more.

So one of my weaknesses is that although I am busy I can sometimes use my time inefficiently, and ultimately that weakness is in part Facebook and my phone.  I hate to admit it but I am a slave to it sometimes and I know some time spent on it could be spent doing other things more productive. Particularly in the morning so I am aiming to use my mornings more efficiently for productive exercise or non exercise activities that give me a sense of achievement.

To be continued....

Me and my blog.

At the moment, when I am out and about and particularly when exercising I keep thinking which direction I want to take this blog; What I want to write and what people might want to read or have any interest in reading and what I want to get out of it myself in doing so.  It might be worth noting here that I think to much and I worry too much.  Not the most efficient time spent sometimes but I put it down to caring a lot; maybe too much.  But this is me.  My blog will probably be a cross between scientific analysis and reporting and evidence based planning and problem solving but quite thoughtful and feeling lead.

• For the moment I want to keep the focus on fitness, nutrition, medals/events (including parkrun) and well being.  It might help save my friends the extensive running/cycling/medal/swimming etc talk that I'm sure that I often bore them with and give me motivation to keep working hard and focused.
• Being a Sports Scientist, I like tests and statistics,  amongst other thing, I find them useful in creating goals and monitoring progress. I hope to try and use these more to aid my motivation.  I also want to get back into using My Fitness Pal (MFP).
• I need to identify my health and fitness goals to help define my training.  I am prone to trying to do too much and taking too much on.  The thing is I want to do everything; running, cycling, swimming, sports and anything new, including kayaking which I have never done but I am being introduced to soon, goodness knows how I will do at that but as always I will give 200% effort
• Did I mention yet that I am a British Cycling Level 1 ride leader? I want to get back into leading Breeze (women only) rides too.

In summary.... Fitter, faster, stronger, happier.

I love taking part in events, and new experiences; medals often come with them but they aren't everything to me. I do it for the challenge and overcoming it, the memories and the fun.  If it comes with a medal, it is a bonus and helps keep the memory. A bit like a photo, I can hang it on the wall.  Selfishly, I am doing more events and new things and working harder for me; I made a promise to myself a few years ago to do more of what makes me happy.  It has been hard in the past sometimes for me to put myself first, but I am getting better at it.  It still makes me happy by making other people happy and I love finding a way of putting that little bit extra thought into something that I know will make someone smile or just know that they are loved. Probably sounds silly but to know me is to know that is what I get the most joy from.  

So I said that I worry.  I worry that some of the people I love have taken this personally, and that I am not about as much for them as I was before I started taking myself and training seriously (which I wouldn't do if I didn't enjoy).  Some people have even said things to me things like "perhaps after the next event you can have a break for a couple of months" as I was talking about being busy (which isn't anything new). It made me upset to hear that on more than one occasion.  I want the people I love and care about to understand and want as much for me to be happy as I do them and I was then worrying that it might come across that I am not happy in these ventures to others but I really am.  At the moment running, cycling, being fit and healthy etc. is what makes me happy so to suggest that I have a break from that for a few months is like saying have a break from being happy.  I think that it is because I have always lived my life around others and now I am living my life around me, it is noticeable.  It doesn't meant that I don't love or care about anyone any less than I did before.  I am just learning to love and care about myself a bit more and in doing so I have less time to go out of my way as much for others and their needs, but I still love everyone and if anyone was to ask anything of me in need and I could genuinely help I would.

This is in part a bit of a rant; a frustration that I feel misunderstood by some at the moment for wanting these things for myself, I think that it is exasperated by some other external factors that are causing me to suffer with stress at times (wedding, work, home etc but this is not going to be a forum for those challenges) and I am guilty of using exercise as a distraction from some important things I need to deal with, but it also relieves my stress.  I hasten to add that I don't blame anyone I love for any miunderstanding I belive they have for me, it is me who is not communicating this in general, in a poor and ineffective manner for this to be the case.

Hopefully you won't get too many of these posts....I also expect my stress to reduce after my wedding and a a much needed holiday and a relative normality to return soon.

My first goal is to review my current state of fitness with some tests to get some data I can use to set some goals and later monitor progress.  I was going to ask the gym instructor to set me a gym programme but I am qualified enough to do my own so I will work on this over the coming month or two.  This isn't a priority until after my wedding but if I can I will.

Introducing myself, running and cycling

So you find me 5 months into 2015 with an impending huge challenge of 153km/95miles and 7,892ft/2,405m climbing on 7th June. Just 10 days away.

I will use this first blog to bring you up to speed and tell you a bit about me and my journey.  I am going to keep this blog focused as the title suggests but I like to talk so I wouldn't be surprised if it get's side tracked at times. This is also my first ever so bear with me if you catch me rambling.

I grew up on a farm as a tomboy and love being outdoors and I have always been a sporty person, playing pretty much everything and anything (football, hockey, tennis, rugby ... everything) and I also have a 2:1 BSc in Sports Therapy (sports physiology, biomechanics and injury treatment and rehabilitation etc). I love a challenge and competition and love encouraging others to get involved.

I have been running for a few years now but cycling has taken over more so recently. I invested in a road bike (a 2011 Specialized Allez Comp) in 2012 when I was employed in my first non-profit job as an events manager at Access Sport, mainly to organise the now London Cyclosportive (previously Ride Around London), a job that I hugely enjoyed and introduced me to road cycling and sportives. I also became a Breeze Champion through British Cycling, however I am yet to (although planned) really commit to this.  I didn't come to find the love for cycling until 2014, after I met Owain late in 2013. Now with someone to share my rides with and a little (understatement) competition with, Owain has become one of my most dearest friends, we have been on quite a journey so far, running and riding our way to fitness, (injury), segments (Strava), medals, memories and of course friends. 

Me on my bike earlier in the year, making the most of the sun being out!

We went out for the first of many rides in January 2014 and I found myself walking up our local 'Bonfire Hill'. Nearly a year an a half on, I haven't found myself walking up any hills since! In fact last time we did Bonfire, even after Owain drafted me up to it and overtook me early on and got 30-40m ahead, I pressed on staying in the saddle, I overtook him on the kick and can now say I absolutely thrive on hills.  This is no reflection on O, he is and continues to be an incredible inspiration, it is just a reflection on how proud I am with my training. When I first went out with O my ambition was to just keep up with him and so this was a huge milestone for me.  

It's not just about cycling of course. I am a runner; a parkrunner too. Getting into to full swing of parkrunning from August 2014 and I love it! It is great that whether just one of us can go or all of my friends and family can join, we have a great time either running or volunteering.

All of us at Tilgate parkrun in August last year. One of our first.

So with the running and cycling and a conversation that I am almost sure happened in a pub, I signed up to do my first half marathon, the Heartbreaker Half back in Feb 2015 and Dragon Medio Fondo ride as afore mentioned. I was questioning Owain's ambitions for 12 medals in 12months when he spoke of them last year but it seems I have caught the bug for a bit of race bling myself and am 8 medals in already his year with at least another 9 more in the diary.

I should also point out I am getting married to my lovely fiancé Jules in 4 weeks so it is all go!

Jules and I after our Southampton ABP 10k (I was meant to do the half but broken toe prevented this-not an exciting mechanism of injury in afraid).

My friends mean everything to me and I love sharing the company of others for riding, running, swimming or whatever. I am a busy person and nothing makes me happier than filling my time with as much as I can with others who I love as well as making others happy. 

Owain and I after finishing the LCS in May 2015 medium route (65miles/105km) at Herne Hill Velo. One of my best days cycling to date.

So the Dragon is in 10 days. Based on completing the 65mile London Cycle Sportive back in early May in 5:30(ish) I am confident that we will complete the Dragon and not be last hopefully in I estimate 7:45-8:30 though the target is to just complete the distance. But also confident that it will be tough and we will both be broken after it! There is some serious hills that we just don't have here in the south which has me nervous. A bit more training would have helped my confidence and a bit less eating too (recent 5kg weight gain!). I would have loved to have done a 75-100mile training ride as planned by now but with running events, injury and wedding organising it just hasn't happened.  I have a strong mind when it comes to exercise and thrive for a challenge so I am sure if the fitness doesn't get me through, my mind will. 

It will be fun for sure! Up to a 9 or so hour day out in the saddle with O. In Wales. With 2,405m of hills. Ten days away. Yea no bother. Thank goodness for our support crew!

This isn't a full reflection on my running and cycling being my life though it is not hard to notice that it is a huge part nowadays. Jules and Leyla (Owain's wife) play a huge part in all this too as some of my nearest and dearest, and of course putting up with Owain and I. I am blessed with wonderful friends and family who I am sure I will introduce you too later on too. 

I am a proud runner and cyclist. Join me! Cycle, run, jog or walk, crawl if you have to. Do what ever makes you happy as often as you can. I exercise for fun, friends, health, happiness, sanity, for the love of the activity, oh and did I mention biscuits!