Tuesday, 3 April 2018

Ironman Wales 2016 - Race Report

Ive been a while writing this one.. Nearly 2 years but its still fresh in memory, like it was yesterday, so grab a cuppa as your in for a long one.

It's Thursday night and I have finished work I'm making my way back to beautiful Pembrokeshire after spending the week in Birmingham with work. I was getting over the cold I had caught from the kids over the weekend, but I didn't care... It's time to get the game face on get ready it's going to be the biggest race of your life to date.

Friday Amazingly I slept like a log I woke up relatively fresh I've made a list of all the things I have to do Friday Saturday and Sunday so I didn't have to engage the brain I heap on more worrying about what race day might bring.I drop my daughter off in Lamphey I made my way to the Friday first race briefing I managed to park the car in the train station which was rammed. I typically forgot to bring change and I car park so I took a picture of the pay and display and paid while I walked my way to the briefing over the phone.

When I got to the briefing I totally forgot that you had to where you wrist band to get in a minus to blag my way in and listened to what the voice of Iron Man Paul Kaye have to say. I have read most of the race briefing so I knew I was in store but it was always good to get it read back to you.

At the end of the briefing I made my way to registration, wristband and ruck sack picked up , I wandered around the ironman store / expo spent a few quid, and being superstitious I packed all Iron Man clobber away and I decided not to get it out until finished the race on Sunday. I wandered into Tenby town picked up a sandwich and then go back to Lamphey the rest of the days seem quite relaxed and put my feet up and chilled as much as I could with two children under 4 years old.

My parents have been amazing during my ironman journey they have had the children of the drop of a hat which has made my training possible and supported me on race day and pre race day. I left the children with Mum and Dad and went back to my house for some rest and pack my race day kit ready for transition on Saturday.

Saturday My wife was racing the triathlon in Saundersfoot so I had the house to myself so I could pack my bags with all kit I needed. This was relatively stress-free and I've made lists prior to the day. I then moved on to my race day nutrition, I have recently moved my time to eat every 20 minutes which seem to work the last couple of training rides so I began to cut Power bars in half so it fitted in my bento box on the bike and I was putting energy gels into squeeze bottles that would fit my bike Jersey (14 gels in total).Everything packed bike on the roof bags in a boot on the way to Tenby ready for transition opening. I was meeting my wife Vicki in Tenby she had finished her race, but driving to Tenby I turned into a grumpy Martyn, don't ask me why but unfortunately Vicki had it in the neck about anything and everything (sorry Vicki). We wandered up to transition and then I went into transition andand iron took pictures of the bike I'm guessing this is the Norm and off I went to rack my bike it was quite busy in there and there wasn't a lot of room but I still carried on my bags into the transition tent. I didn't faff I just put things in the right place and got out and went out for some lunch I didn't want to stay on my feet too long the day before race day I didn't know what was in store for me. I saw a few friendly faces I knew around the town wish people luck for tomorrow and made our way back to the car and back home put my feet up. I had my pre race meal of pasta garlic bread and then ice cream and plenty of water, I was in bed by 8 sleeping by 8.30 and the next thing I knew my alarm was going off at 3:30 for breakfast.

Porridge and coffee is going down a treat I've been to the loo and now I'm dressed in my race kit I think I'm ready to leave the house. The morning gone quite smoothly Sian from next door is coming with us 1) to give me Support (I hope) 2) to team up with Vicki for the support crew and 3) to see the mass start! I was sitting on some Lucozade Sport in the car journey seem to fly by how soon in Tenby getting dropped off with a wetsuit, goggle and trainers combo, a quick kiss and hug from Vicki and I'm making my way to transition. I'm really doing this I'm on my way to the transition on Ironman Wales race morning.. I've dreamt of this for the past 6 years...

I wonder straight into transition and straight into the portaloos I think it's the nerves wee more than anything. There's a bit of moisture on the bike come over night but I towel it off just to make it look pretty. I decide to put my wetsuit halfway up and get stretching in it while I add the hydration to my bike. I bump into a few my mates I wish them luck, a few of them look nervous I hope I didn't look too nervous as I felt quite calm. I hear over the tannoy it's time to start making your way to the exit out of transition on the way out I put my Street Clothes bag over the desk and join the queue 1 hour 30 swim time. I follow the procession of people down to the beach I see Vicki and Sian holding a massive sign with my name on it, it was great to see so much support so many friendly faces, everyone wanting you to do well! I hang my trainers on my peg and make my way onto the sand...

National anthem plays and I turn to see you the mass of people up on the road watching and waiting for us to start... Paul Kaye sends us off, pro men, pro women and then us age groupers, into the water the race has started! The lump in my throat has now gone and I'm in race mode... #GoHardOrGoHome...

I hit the water and into the "washing machine" of swimmers, the salt water hits the back of my throat and I'm wrenching for the next 400 meters. I fight my way through the swimmers and find someone that is a similar speed to me and sit on there toes, I hit the 1st boy and its total gridlock, i decided to go wider to try and avoid some of the traffic and it worked, no smacks in the face for me, after the buoy you sigh to the new lifeboat house it seems so far away but your soon at the next buoy and ready to turn to the beach and then use can use Goska rock as your sight. When you look up you can see the masses that have come out to see you swim, its breathtaking.. I hit the beach in a time of 37 minutes, I'm well happy with that, I take my goggles off, give them a lick inside and back into the water I go! I'm still staying with the same few swimmers and keep the pace with them well, there is far less traffic at the buoy so navigating around them is a little bit easier, but swell has picked up and its forced the boats to move out of the swim lane and all I can taste in the water is diesel from there engines. It tastes RANK and I know drinking it wont make my MPG any better, I'm starting to fatigue slightly as I can see some of the group kicking on after the last turn for home, and I'm starting to close my eyes to find my rhythm and only open them to sight every 4th stroke. I can hear the music pumping from the beach, I know I'm getting closer to the beach and I cant wait to get out! I finally put my feet on the floor I'm out of the sea in 01:18:22.

What the hell! I had planned for a 90 minute swim and I'm 10 minutes faster! Get in.. take my goggles off, and swim hats and roll my wetsuit down to my waist. I run up the ramp to my trainer bag, poor water on my feet to get rid of the sand and slip my trainers on. The crowds are electric and I can hardly hear from the cheers from all the people that had made it out to support us all. I spot Vicki and Sian on the outskirts of transition, and they give me a high 5 on passing!

Into transition I grab my bag and sit down... Its sunk in that I've just completed the 1st leg of a very long day.. I rest a little.. a little to long (18 minutes in fact) I compose myself and off I go to my bike to ride the Pembrokeshire coast and hills to next few hours. I'm feeling good and I know I can do the bike course, I've done it a few times on training rides. Go Go Go!

I don't have any issues on riding on my own as i did the majority of my training on my own, but some racers did take the easy drafting options but I wasn't one of them, your only cheating yourself at the end of the day.

I gave Vicki and the rest of my support crew a rough order of places and times so I was keen to see some faces I knew and I wasn't disappointed. I hit Lamphey and there was the magical faces I wanted to see my kids! I gave them the thumbs up and I was gone. It gives you such a buzz to know you have got people out there fighting this Ironman battle too for you. I find the zone I need to be in and just peddle, I'm not the best climber in the world but I take no prisoners when i go down hill, I haven't had a fall yet so I'm pretty fearless and I tend to pass a few riders on the downhills and get passed on the up hills. I get to Angle fine with the climb out of Freshwater West completed with a few deep breaths and I've drunk 1 bottle of water already so I dump the bottle in the drop zone in the village and get a replacement on the bike without any stress and head back towards Lamphey to see the family again. There is a mass people in Pembroke town which is great and I see a few faces I know and they give me a shout out. Onward to Lamphey and I see the kids, mum, dad, sister in law and my niece and nephew! Its great and a few #Marts2smooth signs too! onwards to Carew, Cresselly and Narbeth, a few climbs in and out of Narbeth and onto Wisemans Bridge, this is the killer hill for the day and you do it twice, I see the sign "PAIN is only a french word for bread" and have a little chuckle, only to find out I'm half way up already, legs feel good and I'm still going, I start to zig-zag at the top for the finally few meters but I know I have to climb this again later in the day so I move onto the next challenge, you can now start to hear the crowd as you come into Saunderfoot and when you hit heart break hill a wall of noise hits you, you forget about the leg pains and burning lungs to climb to the top and you feel indestructible.

Now this is the worst part of the bike course for me the climb from the top of heart break hill to New Hedges, It seems to go on and on and on.. after the high from the crowd at heart break hill, I now hit a low, the 1st one of the day and I know I've got to do this climb again and clock in another 40 miles.. C'mon Mart.. Family are in Lamphey ready to see you! I peddle on up the climb towards New Hedges only to see my mates that have come down from Cardiff! I needed them, I was so shocked to see them it was great! I lifted my head and spun my legs that little bit harder to get out that climb and onward to Tenby.

Your legs get a break for a bit while you cycle down into Tenby town, you even get a quick glance at he people at the turn point, the support is amazing here too, even the Samba band are there, a quick look up and onward to Penally, Manorbier and Lamphey where you hit another aid station, a chance refresh the supplies and see some more friendly faces from the village I grew up in. I didn't take any of the gels, I had plenty of food on the bike but i did grab a banana to change the tasted in my mouth which went down well.

Back on the climb out of Lamphey and onto Carew and the long drag up to Cresselly, mechanical issues strikes, My chain drops off when I change down, I managed to get it back on, a few swear words later I get back on the bike and start to climb again. I don't find that one too bad, (chain willing) I find the right gear and grind it out and I was starting to pass more and more people, it felt great! The weather gods have been kind as we've picked up a tail "breeze" and its still not raining, I felt positive and I needed to keep in this mindset to climb the final couple of climbs.

I then hit Naberth for the 2nd time, and my legs start to cramp, and to make things worse my chain comes off, I hop back on my Moda and I ease off the gas and my legs instantly release the tension, but with this my average speed starts to drop, and I know I've got to climb Wisemans again and get out of Saundersfoot.. and still I've got to run a marathon. I double up on the Zero tablets and hope this can aid with reducing some of the cramps in the legs, but now as I slowed down I notice some of the people I passed in Cresselly start to overtake me back... Bad times... But I forget about this as its my race, I’m only racing myself.

I dump my bottles for the last time in Narbeth aid station, grab 2 half bananas and 2 fresh water bottles. I managed to get the tops off and drop in the Zero tabs. As this was the last station for me to get supplies I went for it all and now my mind was switching to the marathon.
I hit Wisemans after a speedy decent and I’m straight out the saddle, drop the gears and just spin my legs around it was tough.. I won’t lie.. I was determined to climb it and stay strong even though I think I could have walked up if quicker, but I wanted to make sure I had enough left to get me to T2.
I was definitely getting slower and the majority of the crowds had made their way towards Tenby town centre for the runners, I got to “Heart Break Hill” and the masses of people on my 1st lap had thinned considerably but I didn’t mind and I think my time slowed considerably too but did I care.. NO!
I find the next climb to New Hedges my bike nemesis, as i said earlier it’s not the most pleasant part for me but I knew this was the last part, I’m well within the time frame so I wasn’t worried there I was looking at seven and half hours.. My ideally plan was to clock in 7 but I have totally under estimated the bike and if I could do my training again it would be longer rides.

I spin into town and see my lovely support crew walking in I get a shout out and off I go to T2. I’ve done it, it was tough but I’ve beaten the cut off and I’m about to get out on the marathon, I hop off the bike at the dis-mount line it feels great to off the saddle, I park the bike up at my race number (none of this pro stuff where you see at Kona or on TV where they take your bike for you ) and I decided now is the time to do a wee, I haven’t done one in 7 hours and I must have drank about 6 bottles of water.. Oh my, it looked like treacle!

I’m out the porta-loo and into the transition tent, I park my bum on the bench and a lovely helper comes to me and asks me “Do I need any help” I decline and carry on getting my stuff off and clean stuff back on, I grab a mouthful of salted nuts from my T3 bag, they are the best thing in the world, I needed the salt but they are so hard to swallow as my throat is dry, It takes the time for me to change and leave the tent to swallow them, I take a handful of them as I leave transition, I’ve been 10 minutes in all, that’s a tad bit slow.

It feels great at the moment to change body position and stretch out my legs on a run, I know that feeling won’t last, I turn out of the straight from transition and the masses and masses of crowds and noise hit you. The people supporting you is amazing you read about it but when you see it and feel it for the 1st time its amazing, people you haven’t ever met before, strangers, cheering you on it is something you will never forget..

The run is 4 laps of a tough run route, out to New Hedges and back, I hadn’t gone out to run the route in any of my training even though I wanted to, I knew it wasn’t flat and it can be quiet lonely at the turn as the crowds tend to stay in town, I was on my was out and I had decided pre-race to walk the up hills and run the flats and down hills. This tactic was straight into action as the first part of the run is up hill, and after 7 hours on the bike you knew about it. I decided to power walk it so swing my arms as much as possible to keep momentum. I saw the female leader bike coming past me on her final lap into town! WOW! I’ve got another 4 hours + of this running/walking/surviving.

I stroll on through the run course and when you get your 1st lap band it feels great, you feel euphoric, I’ve only got to do this 3 more times, I’ve started to load on tortilla chips and coke anything i can get into me, I can’t stomach another gel and that’s what I survived on the bike with., the bananas are going down well too. The run course is still quite busy but you are starting to see more people with 3 or even 4 bands on, this is called “band envy” you wish you were 3 laps in, these damn different colour hair bands. I hit the town centre still up-beat and keen to see my family and friends, I see them and make my way towards them, its that energy boost you need for you to kick on, an amazing feeling better than no other when you race long. I get to the turn point and off out I go for my 2nd run lap, the sun is starting to set and the dusk is starting to land on the run course.

I walked the hill out to New Hedges again and apart from that climb I "trotted" the rest of the lap, did the standard refuelling on the lap, coke, tortias chips and bananas, a little water to mix things up.

Got my 2nd band and turned back to Tenby, I was still “trotting” down the hill into the town and then a few twists and turns, saw my children, got a kiss and this powered me on and back out to New Hedges, then all of a sudden my left leg cramped up, I’ve never had this feeling before but it stopped me dead. I didn’t know what to do, I tried to stretch it out, it started at eh base of my calf and worked all the way up to the base of my quad...I tried to stretch my quad and my calf tightened up, I tried to stretch out my calf and my quad went tighter... OUCH!

I walked the rest of the hill, slower that previous trying to make the cramp disappear, I tried to get a trot on when I got to the top of the hill and it hit me again, I was back walking.. Slowly...

I got to the aid station and knocked back 2 cups of the Powerbar energy/isotonic drink wishing it would help me with my cramp, I carried on walking and now noticed that the sun had set and I was going to finish the race in the dark. A small part of me wanted to finish in the dusk light after watching every race at Ironman Wales and seeing the people finish, I had pictured me finishing then, but reality is king and I needed to plough on with the job in hand and just get home whatever.

I got to band turn point which felt like ages, I took another 3 cups of Powerbar drink and hoped that my cramp had gone, I decided when I hit the main road from the wrist band street I was going to trot again, I needed to get back here again 1 more time, Vicki needed to get the kids home and into bed, they’ve got school tomorrow, I said to myself. I got to the main road and got some decent speed up and hadn’t run for about 15/20 minutes so I needed to make some time up and get into town, I needed that final push to get back out, get that final band and get my magic carpet time! I started to notice other runners with that magical 4th band I was so jealous!

I got into the town I saw my wife, 2 children, mum, dad, brother, sister in law, niece and nephew, I started to choke up, these people had come to see me and spend the whole day supporting me.. I felt so lucky to have them there and I needed to make them proud and get this last lap done and show them that all those long rides, double day run sessions, and even longer swims, cancelled day trips it was all worth it.

I gave them some power high 5’s and off out I went to finish last lap, into the dark and the runners had now completely thinned out and it started to get quite lonely, I was back walking the hill out of the town, I was power walking and over taking a few people on the climb i had noticed some of these athletes had 1, 2, and some had 3 and I was looking to latch onto one and pull me around  but I found myself over taking them, I had a 2nd wind to get home and nothing was stopping me. I could see the turn point and I amazed by the amount of people that were still on the course cheering you on, I tried to keep my pace going but the cramp kicked back in on the incline I didn’t stop i ran through it and it eventually eased and I was making my way to the final band point I stuck out my arm and the volunteer said to me “YOUR DONE NOW GO HOME” It felt great, I was on my way to the red carpet and I hope the crowds hadn’t gone home.

I was moving quickest since lap one and my watch battery was on its last 3%, if it’s not on Strava/Garmin it doesn’t count, so I needed to get to the finish before it dies.
I had passed the point where my family were stood on the last lap and I hope they had made their way to the finish line to greet me, through a few more twists of the town, I could hear the finish line music and the voice of Paul.. I was about to finish, something i had dreamed about for 5 years and trained my heart out for the past 20 weeks, I looked at my watch going under the final arch and it switched off, I didn’t care at this point I just wanted to get it done and my time was going to be above my head in 2 minutes.. No one was behind me and I let the racer in front of me have their solo finish line shots.. I was looking frantically into the crowd to see my family and I heard Vicki shouting to me through the spectators holding a sleeping Iestyn and Evie had retired to the pushchair, I kissed them all and told them I loved them, I looked and my mum and dad and blew them a kiss, and my brother and sister in law hugged me and said get it done (I’m writing this with a lump in my throat) and I looked at Paul Kaye, he looked back at me and gave me the words every racer wants to hear..


I was on cloud nine, I punched the air and crossed the finish line..

I had done it.. 


Swim - 01:18:22
Bike - 07:37:37
Run - 05:28:02

I had my medal around my neck, i covered my face and gave myself a little moment, the photographer asked me for a photo and I grimmest as the cramp set in, i needed to keep moving and I made my way up to the finishers tent wrapped in a foil blanket. I had a volunteer follow me up to the tent and asked if I wanted anything, i had a cuppa and 3 oranges and they were the best tasting oranges I had ever tasted.. Well anything would have tasted better than gels, coke and tortias chips.

I sat still for about 20 minutes letting my achievement sink in, I ate some more pizza and I looked at my medal it was a good one and there was no way I was taking this one off for a few hours and no the children can’t take it to school. I managed to get up and waddle over to get my street wear kit bag and slowly get out my tri kit behind the changing screen.

I saw Vicki in the spectator area and went over to her and hugged her, she told me how proud she was of me, I was chuffed to bits. I asked where the kids were and she told me mum and dad had taken them home, they were shattered.

I was about to leave but remembered to pick up my finisher t-shirt, which was a right disappointment. My friends who had done it in previous years had lovely polo shirts with a collar, we got a tee that looked like it was designed by someone  who didn’t care and was thinking about £ when producing it.. I was quite disappointed but I sucked it up.. I was an ironman. We made our way down to the car after I collected all my bags and I couldn’t wait to get to bed, I managed to get some super strength and put bike in the car and then started eating some more food, sandwiches which i packed in the car the evening before! Get in!

I don’t remember the car journey home, and I remember I needed Vicki to help me out the car, I managed to get upstairs strip off get in the shower and do some sort of wash, dry myself off and fall into bed...

What’s next...only time will tell...?

I'm so grateful to my wife and children who had to put up with my lifestyle choice for the previous 20 weeks and put everything on hold to make sure I got around Tenby.

I love you and thank you.

I would also like to thank everyone who supported my journey to Ironman, I finally hit my goal of going long. I need to thank my family without them I wouldn’t be here writing this post, you are my rock...

Thank you V, I, E, M, A, G, L, C & R x

Wednesday, 21 March 2018

Weeks 1 – 4: Building A Routine - Review

I'm sat here on the train, writing my 1st blog post reviewing my first block of training for Staffs 70.3 and I'm in a funny place with it if I'm honest:

1) Do I think I should have done more.. YES

2) Am I happy with progress - YES & NO

3) Do I need to work harder for the next phase - YES

4) Do I feel guilty about missing the sessions - YES

5) Am I worried about it - NO

6) What do I need to change for the next phase?

Its been a tough 4 weeks on the training committing front, which I knew it was going to be, with working away from my training base and Vicki opening her new sports clinic (www.vickisportsmassage.co.uk - check them out) I knew I was going to be needed elsewhere.

I missed sessions due to both, but then... I didn't have any down time or was I just being lazy as there were times where I just sat on my arse, but i wasn't getting any time out from work or home so it was just good to sit on the sofa in the evenings.

I completed 75% of sessions for the 4 week block, I missed a massive 13 sessions out of 56 in total.

I hadn't got in the pool since November so it was good to get back in the pool, I haven't missed it if I'm honest. I really need to sort out some music to distract me from the monotonous effort of doing a distance session. The watch will do the counting so I can switch off there but I do find it mind numbing when I have to do 40 x 50m.

Ive also invested into Zwift to see how that goes, I normally go down the Trainer road route, but lets go wild and mix things up and go "Zwifting" most of my training buddies are on that so they must be doing something right and now I've got a smart trainer what could possibly go wrong?

Now I'm finishing my term in London in work (hopefully) and my wife's sports clinic is open it leaves more time for training.. I should be able to do more in the next chunk of training, the intensity level goes up so and the start line is getting ever closure so I need to commit.

I've been looking over my sessions and I'm trying to go harder but I'm not competing in Z5 anymore? I ran a hard Llanelli Half marathon and I didn't clock in a PB but I felt good, but I hardly got into Z5, should I be worried or am I just saving something or am I in the "going Long" mode automatically thinking I've got to save something for later? I did reconfigure my HR Zones for the pool/swimming so this should help with a more accurate output going forward. 

Am I worried that I missed 25% of sessions, not not really,, I know its important to clock in the easy sessions to gain that base level fitness and I missed the pool sessions mostly (This is due to limited access to a pool while away with work) but I need to look at getting in the pool more in this training block, and who knows I may even get into the sea but looking at the weather the past 3 weeks perhaps not.. It would be Baltic out there!

I also need to look at my nutrition in and plan better, I've been skipping meals quite abit while away.. well mainly lunch and been powered on coffee and bar with slow release carbs in pass the time to the evening meal, this quick fix has also been powering my evening sessions as I tend to train when I get to the hotel so I know its in the bank but I feel the quality of the session is suffering due to the calorie deficit?

As week 5 now start I need to get some form of lunch into me so I can do a quality session pre-evening meal as the intensity of the sessions has gone up and I cant "wing" it like the earlier weeks in my plan.

WEEK 1 - 4

Total Swim - 6km
Total Bike - 192km
Total Run - 44.3km

What have I liked of the training block - It's always nice to get new kit and I got some new trainers for week 1 (Brooks Adrenaline 18) and I must say they have been great. It was good(ish) to get back in the pool as the last swim was November 2017 so blowing those cobwebs away was great. I still love my pull boy and I HATE kick!

Roll on the next training block..

Thursday, 22 February 2018

The Tri Beginning For 2018

Hasn't that come around quickly... The training for the "A" race of 2018.. The 16 weeks started yesterday (Monday 19th). It was a positive start as I hit the session, even though I ran Llanelli Half on Sunday in 01:42.. I was hoping for a PB of sub 01:40.. oh well next time...

This year my A race has to be Ironman Staffordshire 70.3

Ive never raced a branded 70.3 so lets see how it compares to the big one in Wales.

I've been structuring my training and creating multiple spreadsheets so its as easy as possible to track while away from home and stuck in hotel gyms for training.

I'll try and report back in 4 week sections (These are the training block sizes) on how training is going and see if I'm making progress.

Wednesday, 14 February 2018

New Year.. New Blog Inspiration..

Happy New Year Readers...

As I've got some inspiration I thought I'd get back to the blog for 2018, as life, training and everything else has had priority and if I'm honest I had lost all drive to progress with the blog.

2017 was another successful year for me, another Ironman Wales under my belt alongside some other great races, Cotswolds 113, Long Course Weekend and Southampton Half marathon.

After looking at the numbers for the year 2017 was the furthest I’ve ever been, I nearly clocked in 2500 miles for the year across all 3 sports, 2012 was the last time I hit over the 2000 miles for the year, this makes me happy and I thought I could go harder / longer on the bike too.

I also joined a new club and got some new training mates which helped me greatly on those days when you needed to get out of bed early in the rain to get the long bike rides in. Thanks lads!

I took some well deserved time off in December to get the body, recovered from the hard year as well as help sort out those jobs at home you put off weekend after weekend as training to priority, a total of 12 days which was great, I also ate enough calories to feed a small country for a month, so it was great to get back out there and bank some runs.

I decided to do one of those virtual run races in January, run 100 miles, to some that might be easy but I thought it would challenge me and get some focus on my running as I’ve got Llanelli half marathon in February.

It was tough, but out of the 31 days in January, I clocked in 17 runs taking 14 hours and best of all I finished a day early. Just got to wait for my shinny medal and base layer to arrive now. I do like a good medal over a finisher t-shirt any day!

I’m contemplating doing a bike virtual race for February, as the run one seemed to work for January on the run front.

I’ve still got 2 Ironman Wales reports to finish that are sitting in my drafts.. oh bugger, I will do them and get them posted shortly.

Final thanks go out to my family, without their love and support I wouldn’t be able to train and race so much, Thanks V, I & E x

Thursday, 25 May 2017


I've been really struggling with motivation recently, and its really effected my training. I've recently found some training partners which has really helped on the bike especially the long rides. But I haven't got much love for the pool or open water at the moment, and I'm starting to pick up little niggles on the run aspects of the training so that isn't much fun either..

I also really need to finish my Ironman Wales blog which I haven't finished, I keep looking at it but getting the time to finally get down to writing the whole day out is the thing I'm struggling with... I wont forget the day as those memories will be with me forever.. I just need to share them with everyone!

I need a good kick up the arse and get on with it..

Wednesday, 24 May 2017

Trion:Z Discount Code

Hi followers - as part of team TrionZ you will be able to use my discount code to get 40% off the original RRP.

Please follow this LINK and my discount has automatically been added to your basket.

Any issues please let me know,

Wednesday, 13 July 2016

Ironman Wales - Training - Weeks 5 to 9 Toughen Up

Week 5 - 9 - Toughen Up

Week 9 has arrived and gone when I write this review of my training, time is flying and I'm starting to get nervous about race day.

The past 4 weeks have been all about building that lactate threshold and I must say there has been some killer sessions in the plan already. I'm still enjoying it so something must be going right... well when I say enjoying it, one thing I haven't enjoyed was the sea swimming. My wife raced ISOMAN so she has been in the sea plenty of times and seems to smash it every time she goes in, I find myself retching with the taste of the water which is really hard to get a good rhythm on my stroke. I really need to work on this as its given my confidence a real bashing!

In this chunk of training we went on holiday to Centerparks for a week, which mean no pool swims, I did ask if I could swim in the lake and I was told no, so I packed extra run kit and bike kit do sneak an extra session in. On an early morning bike ride I managed to hit a pot hole and get a puncture, I got my tool bag only to find out my darling wife had no replace the tools she tool out, so that ride ended prematurely. You can imaging my mood, broken bike and no swims that week.

On the plus side this block, I took on Wisemans bridge and Heartbreak Hill (Saundersfoot) a few times which was satisfying, I also visited Freshwater West on a number of occasions too and took on those hills and won! All good for the confidence of race day I suppose.

The longest session on the bike was 4 hours which I forgot how much you can hate your bike!

I've made the transition to a new saddle (well back to my old one) I wasn't getting on with the wider Adamo saddle and 11 weeks out I'm not to worries,

In this chunk of training we now are hitting double day sessions, with 1 day off a week, I've noticed my metabolism is sky high and I cant eat enough some days, early morning swimming is the norm and I'm really enjoy them too, I can see some days my stroke is lazy as shoulders are tired, but my Ironmates tell me train hard, race easy! I like that idea!

I've also switched to a new trainer (Asics) which I'm unsure about, there is a little rubbing on the heel, but my last pair of Newtons didn't last and the material inside the shoe just tore and then cut my feet to bits. I'm contemplating if this Asics ones are any good, should I buy another pair and training in them too so I have a tougher, more stable pair come race day?

I did my first tri race in 2 years in this chunk on training too, only a Go tri series (sprint Triathlon / pool Swim) It was great to be back racing and really enjoyed getting back to it. I raced this race 3 years ago and back then I was 2 minutes quicker but this time it was a different run route, but I felt lets felt strong off the bike which is a great feeling as they can only get fitter.

Out of the 68 session I missed 15 from the plan, and that included 5 from holiday due to mechanicals and no pool to swim in. Then being away with my wife for ISOMAN (which she smashed!Super proud of her!) 4 missed sessions. The stats below are quite depressing after it feel like a good training block.

Next up is is endurance.. Sounds fun!

I've also got Ocean Lava Half Ironman to take on...

Sessions Hit - 53
Sessions Missed - 15

Swim Distance - 24140 Meters
Bike Distance - 290 Miles
Run Distance - 54 Miles

Ironman Wales 2016 - Race Report

Ive been a while writing this one.. Nearly 2 years but its still fresh in memory, like it was yesterday, so grab a cuppa as your in for a...