British Elite Duathlon Championships

A hard race as expected.

I expected a hard race and so it was. A very tough one as well. The level of competition was really high. The field consisted of 56 starters with 54 completing the whole race. Distances were 5km running, followed by 20k drafting bike section and finishing with a 2.5km run. The race was organised at Prestwold Hall Airfield just 4miles down the road from where I am living in Loughborough.

The first 5km started at a really high tempo. The first pack finished the two lap course in 15.03, I did the first run in 17.59. I was reasonably pleased with my performance in the opening run but there was no time to analyse my performance. Quick transition and I was straight on the bike. It was surprising to have a cut off time of 19mins for the first run, so if you did the 5km in more than 19mins your race stopped there. For the women race it was 21mins!

The bike consisted of 8 laps. I pushed hard to catch a couple of guys in front of me. Once I managed to close the gap we started working together. I felt quite strong, and considering that I was on a borrowed road bike, with no flimsy carbon wheels and with an 8-speed Tiagra group set, 32:24 was not a bad effort.

Back onto the run course for the last 2.5km. At this point it was a matter of head down and try to pass as many athletes as possible, or at least close the gap. I finished the whole race in a time of 1hr 00mins 45sec, 46th out of 54 finishers. In general I am happy with my performance, my speed is certainly coming back together slowly and I am getting used to the short fast races again. Ironman training might be long and time consuming but it doesn't hurt as much as this kind of racing.

On a good note as well a big well done goes to Mark Zammit for his gold medal at the Triathlon Championships of the Small States of Europe held in Cyprus, Keith Galea and Danica Spiteri Bonello for their bronze medal and the rest of the team members Marica Micallef, Fabio Spiteri and George Vella for a strong performance.

RACE RESULTS

Next Race: Sunday 3rd April Leicester 10km running race.

Dermot

DGTri Athlete Report - James Harman

The Story so far. My Triathlon Journey. I come for a varied Sporting background but mainly Rugby for 16+ Years at my Local Club Coalville. I didn't bounce too well after i hit Thirty and to be honest wanted a new Challenge. A Friend recomended i enter a Triathlon and towards the end of Season 2009 i entered Barton Marina Standard Distance Tri. I Finished the Tri in 3hrs+ which for a 114kg Athlete at the time i didn't think was too bad lol. After that one single event i was absolutley Hooked. I always Ran as i needed to do this for Rugby but Swimming and Cycling were completley Alien to me apart from nipping out on the Mountain Bike now and then. I read and Studied the Internet for Hours looking at different Training Programmes, different Training Routines, Swim Drills, Run Drills Brick Training and designed a Programme for myself which did suit me at the time. I entered 2 More Standard distance Tri's and then did IMUK Wimbleball Half (The Hilly Half) in 7hrs 23mins a little slow you might add but again i was around 114kgs so still not a bad result. I am not one for excuses but also had a Puncture and while changing the Front Tube lost my Nut from my Front Skewer! Nightmare!!!. I was Gutted and almost in Tears that i may not be able to finish the event as my kids were watching me and i wanted it so bad.

I remember going over the Finish line and that Feeling. I had never felt anything as good since the Birth of my Son. Not as good as the Birth of my Son but pretty close i can tell you.

A week after the event and Ironman Blues had kicked well and truely in i entered one Final Race that Season which was the Full Boar Market Bosworth Tri a low key but Fun event ran by my Club Members (1485 Tri Club, Robbo). I suppose your wondering where this is leading to and here's where Dermot comes in. Under my Wiper after the was a Flyer advertising Triathlon Coaching supplying a Training Programme and one to one Comms through email. I had decided that i had gotten myself as far as i could and needed someones Expert input if i was to go all the way and Finish a Full Ironman. I got in touch with Dermot and in October or Nov 2010 Dermot was Coaching me. I paid and entered the Hilly Half again for June this year 2011 and Full Ironman Bolton in August this year also. Dermot also recomend i find a Half Marathon to enter early 2011.

We started the Training Programme quite steady and my thinking at the time was maybe a little too steady but i Trusted Dermot and did exactly as told just adjusting sessions and sessions times when i had to due to work or Family commitments.

Late November to early December things started to pick up and the Training really kicked in with Dermot pushing and giving me new Sessions which were both Interesting and very Challenging, Sometimes too much so but i kept on pushing. I went through some pretty dark times with Training during the early few weeks, You know the feeling why bother?, Whats it going to prove anyway? its too much and all of those negative thoughts you get in your head at times but i stuck with it. I didn't really enjoy Running on its own as i found it was Boring but necessary for Base Fitness however i was not really improving in Speed or Endurance as i did not have the Knowledge to know how to improve. Dermot was providing me with Sessions working in Different Heart rate zones for different time periods and pretty soon i was getting for me quite fast and able to hold a good pace for longer periods of time. On a good day 8:30min Miles for 6-8 Mile distances and i'm happy with that. I finished my First Half Marathon in 1hr 58mins which i am over the Moon about. I am still 109kgs and the Conditions were in places very Muddy and by no means Flat. I think on that Day with a Flat Road Course maybe i could of managed a 1hr 50min but we wont know till next time.

With Dermots expert advise i still continue to improve every Week in all areas especially Swimming. I feel i am getting stronger and stronger. I am really enjoying the Training at the moment and so continue to push Harder. Like i said have been through the Dark times and stuck with the Training and now i'm really starting to Reap the Huge Benefits.

I had been looking at just finishing the Ironman and that for me or anybody that botheres to Train for Hours a Week would of done and been a Massive Achievment but i'm quietly confident now that for my First Ironman Finish there will be with Dermots help a good Rock Solid time!, Fingers Crossed.

Hope you are all Training hard at whatever level your are at and remember!, Dont forget to enjoy it!. We are different to 90+% of the population of the Uk and World. We are Triathletes!!!

Thanks for everything Dermot and lets Finish this!. All the best Jamie. aka Buzz.

DGTri Athlete Report - Samantha Anderson

Dambuster Duathlon 2011

10k run – 42 bike – 5k run

I was unsure about doing this race for a number of reasons. I had never done a duathlon before, the distance was double the distance that I usually do and I had only just had an operation to take my tonsils out and had not been able to do much training.....but in the end I decided to give it a go – and I’m glad I did.

The sun was shining, the atmosphere was great and there was a real buzz about the place. I rocked up an hour and a half before my race to register and set my bike up etc but by the time I had sorted everything out, and chatted to everyone I knew....I found myself running to transition to rack my bike when everyone else was lining up on the start line. Not the best preparation for a race but at least I hadn’t missed the start!

For the first 10k I decided to hold back a bit. A lot of the girls were experienced runners and they went off hard. I knew I was still not as strong as I wanted to be after my op so I ran comfortably for the first half, then caught some girls back in the second half. The run was nice and flat, partly on paths and grass. I came back into transition after a 40:41 10k and was with a good group of girls.
In T1 I decided to have a quick gel to see me through the rest of the race. This exploded all over my face and left my hands, bike and clothes sticky. I think I need to practice taking gels without making so much mess.

Out on the bike and I had lost the girls I came in on the run with. Where they out of T1 before me? The bike was undulating. I felt like I was going well but my computer wasn’t working so it was hard to gage the speed. Although the hills on the course were tough, that was my chance to drop the others who were around me. I worked hard up the hills and tried to relax on the flat. For a long part of the bike course I was completely on my own; I couldn’t see any bikes behind or ahead for miles. When I went through a lovely village I began to think I had got lost and missed a turning, but then a little late on I saw a massive hill with loads of cyclists ahead. I worked hard to catch them and enjoyed feeling like I was in a race again amongst the mix. I finished the 42k bike in 1:22:58, I was disappointed afterwards with my bike split but I know with a bit more work in training I can bring that down.

A quick T2 and out onto the last 5k. My breathing was fine going out onto this but my legs had gone. My glutes and hamstrings were tight, I thought I was going to get cramp in my calf and I had nothing left. This was more a case of just getting round! The sun was strong and the one hundred layers I had decided to wear all of a sudden didn’t seem like such a good idea! The run was an out and back, again on path and grass. I could see a few more girls ahead of me but unfortunately couldn’t catch them. The atmosphere coming back into the finish was great; loud music, commentators, people cheering. I finished the 5k in 21:46.

All in all I was pleased with my splits and I’m looking forward to going faster. That was my first ever duathlon, but definitely not my last. Although I’m much better at triathlons I enjoyed the change of the duathlons....and it was nice to see a lake at the venue and not have to get in it! I think my result was good enough to be selected for the GB Age Group European Duathlon Championships......but I am just waiting for official confirmation.

Sam

DGTri Athlete Report - Johanna Calleja

Swimming Time-Trial & 5.2Miles Mold Running Race

I was quite busy last weekend since apart from my usual course work, my parents were in Chester and I also had two races: a 1600 yard swim time trial on Saturday 12th March and Race 5 of the Borders Road Running League in Mold, North Wales, on Sunday 13th.

I have recently started swimming with the Chester Academy through the university swimming club and my swimming has improved thanks to some hard training sessions and very useful feedback and advice from the Academy’s coach, Barry. So I was very pleased with my time of 24:51 in the 1600 yard time trial organised by Chester tri club, which was the 5th fastest time out of the female club members.

About 18 hours after the swim, I was on the start line for the 5.2 mile race in Mold. My parents came with me and it was really nice to be cheered on by them (and they kindly held our extra layers as we all realised what a surprisingly warm day it turned out to be!). As we started the run, I realised immediately that it was going to be a very hilly course. None of the miles were marked, but I felt strong most of the way and was really pleased to finish in 35:26. Our club finished second overall again in the women’s first division league and I was first of the female club members and 11th out of 79 females from all participating clubs.

This means that I am still in the lead overall in the women’s winter club league. I’m really pleased with my results so far this season and I’d like to thank Chester Tri Club, Barry, my parents for coming to Mold to watch me race during their short stay in Chester and of course my boyfriend and coach, Dermot, for always believing in me and for his constant support.

Johanna

DGTri Athlete Report - Simona Carena

MILTON KEYNES HALF MARATHON

Sunday 13 March

Milton Keynes Half was my first race of the season so I was very keen to find out if the previous 3 months training would have brought the much needed improvement to my running to allow me to finish the race on the right side of the 2 hour barrier.

In 2010 due to the flaring up of the old bad back I had to satisfy myself with “just” a good PB on the Half; however thanks to Dermot’s ability, vision and support as a coach we did hit good results on the triathlon front in Blithfield Sprint and Perranporth Surf Tri, so yesterday I had an expectation and determination to do well.

Joe, Dermot and I had the luxury of being driven, parked and minded by a top class event crew composed by Bill and Sophie; the only worry was to get to the start line and churn the legs fast enough to get the job done.

I love running even if I am not a sporting talent, and the Half Marathon distance is my favourite due to the fact that does neither hurts like a 5-10k race, comparable to desperately dashing to catch a Bus, nor as I envisage the full Marathon would be like being run over by said Bus.

The day was overcast and it was drizzling, the event has a very large field but is very well marshalled, has closed roads, timing chips for accurate results, 4 water stations, and even 2 pit stops for those in need; starts and finishes from a city centre area with amenities and shops for spectators, so I would recommend it as a race. But not if you are after a prize T-shirt in your “goodies bag” as you would set yourself up for a big disappointment as our friend Joe! ;-)

The first 3 miles were steadily downward facing, allowing me to build a bit of “time in hand” for later on, then a 7 miles stretch mostly flat and the last 3 miles, very cruelly had a few ups that had many runners crawl to a walk. However as the run makes its way on a suburban area there are many small underpasses and frequent kerbs that soon start to take their toll on the legs.

My race itself was very uneventful, I tried to stick to a good rhythm, pushing the pace a bit but keeping constant. It is always hard for non experienced runners to gauge effort, but the burning sensation on the legs at about 6 miles was a good indication that for sure I was working hard. I also kept a close eye on the GPS watch and made sure that at each mile no more than 1 second overall average was lost on the flats, allowing for a bit of spare time for the last few miles where the hills where skulking waiting to slow me down.

The well planned training from Dermot stood me in good stead, and I was able to partially defeat gravity on the last tough uphill stretches and push for the finish line in the dreamed off time of 1:58:30. Somehow within minutes of crossing the line Dermot had me committed to a 1:55 for the next HM in May…! ;-)

Simona

DGTri Athlete Report - Johanna Calleja

On Sunday 27th February, I participated in the second duathlon organised by Chester Tri Club as part of the club’s winter league, consisting of a 5km run, 15km cycle and 5km run. The weather was very gloomy and as we prepared to leave, it started hailing and I wondered whether taking part was a good idea after all! Notwithstanding the weather, my friend Ide, who was racing in shorts(!), convinced me that I was a bit over-dressed, so I removed a layer of clothing and we were on our way.

From the first run, it was very close all the way between me and two other female club members, Kate and Kirsty, but my run of 21:48 was marginally faster than theirs. As soon as I got on the bike, I realised it wasn’t going to be easy. The weather on the bike was described in the tri club newsletter as “a howling gale and lashing rain”. But I worked hard all the way round the bike course and retained first place, having registered the fastest female bike split (32:07). As I entered transition, my feet were completely frozen and numb, which made changing my shoes on the wet grass really difficult and slowed down my second transition greatly! I started the second run, hoping that my toes would defrost and that I would be able to run fast enough to remain in first place.

However, Kate was running hard to overtake me and she passed me about 2km before the finish. As much as I tried to stay close to her, it was hard to increase my pace and the gap between us started to grow. I increased my pace about 800m before the finish and tried to reach her, but she was also sprinting towards the finish and she ended up getting there before me. Her run of 21:43 was faster than her first run, but I was very pleased with my overall performance, having finished the second run in 22:24. My finish time was 1:18:24, just 10 seconds behind Kate and over a minute ahead of Kirsty, who placed third.

My performance in the duathlon was also good enough to move me up into the lead in the women’s winter league. This weekend I also had a 1600 yard swimming time trial and a 5 mile race and my reports for these events will follow as soon as the results are out. My first triathlon of the season will be the Chirk Sprint Triathlon on 17th April.

http://spreadsheets.google.com/pub?key=0AqN6PRn8NoRKdEV5ZUxqaG5jX0lpdHVOZndUbmwwYkE&hl=en_GB&output=html&gid=15
Johanna

Milton Keynes 10k Report

Chilly and rain was the theme of today's at the Milton Keynes 10km road race. I changed the original plan from a half marathon to a10km road race since at the moment am trying to get back my speed, the speed I lost with 5 Ironmans :)! Training has been going well lately so I thought I would try and improve on the 10km time I did 4 weeks ago. Unfortunately I was 4sec off the mark but the result turned out to be quite a good one considering the course. Who said Milton Keynes is flat????

10.20am start! I started at a good hard tempo. I wanted that sub 36min 10k time badly. I hit the first mile in around 5mins. I thought, oh thats fast, but I felt rather comfortable. I managed to keep a strong pace up until 5k which I covered in 17.31! Good I thought, 35mins here I come, until the hills started. I thought Milton Keynes was flat, and the race advertising was all about this fast flat course, where did these hills come from?? ... lol!

First hill, second hill, third hill..... come on guys this was not on the brouchure! Managed to finish the 10km in 36.49 and in 10th place. Fair enough I thought at the end of the race, might have been slightly slower than 4 weeks ago but first half was strong and if it had not been for the hills I would have got good pretty fast time, and 10th place with the runners is not bad going! So am pleased with that!! :)

Milton Keynes is in the bag and now we aim for the next one.... The Elite Duathlon Championships in Loughborough. The race is going to be held in an old air field so that should be flat no?? I never seen airports with hills...heheheheh!! It will surely be crazy fast with the likes of the Brownlees and Tim Don who might be on the start line!! Am expecting a sore bum after the race, and thats not from the effort I will be putting in it! :)

A big well done goes to DGtri Athletes Simona Carena who did a PB in the Half Marathon in 1hr 58mins and to Joe Brookes who also had a good performance even though suffering with flu all week. Well done!!

Dermot

DGTri Athlete Report - Richard Vella

27th February 2011

Mellieħa – Malta

MALTA HALF MARATHON 2011

My coach, to whom I owe a heap of gratitude, has asked me to share my experience of the Malta Half Marathon.

Warming up around the medeival city of Mdina, with a RAF hercules involved in Libya evacuation operations, rumbling in the distance.

This was the prelude to my first experience in the Malta Half Marathon. The chilly weather was showing no clemency with a prevailing strong wind blowing, but the atmosphere was warm enough.
Last September I contacted Dermot and shared with him my desire to run a HM. He forwarded me a program to which I stuck religiously. I handled the first month with a generous amount of confidence and ease. Training starts revealing its true face after the first phase. It is not easy to carry out a training session in wet and windy conditions. Anyhow, amidst minor turmoil I went through the 14 week programme. That is how I found myself on the start line of the Malta HM.

Strangely enough, compared to the past fortnight, I was feeling very confident and at ease with the challenge ahead. I felt well prepared and ready.

There goes the gun! Off we go. At 2K the route offered a the first surprise. Due to the downpour the day before, a puddle blocked the way. The only way around not to wet your shoes at such an early stage, was a 10 inch wide muddy side path. Another larger, wider and deeper puddle was waiting for us at 6K. This time the way out was to climb and walk on the sidewall.

So far so good, the sun was shining now. At 10K my legs were quite comfortable, but my brains were not. All the doubtfulness and speculations that tormented me during the build-up to this event, returned to haunt me. Why am I doing this? What for? What if I don’t finish? Older ladies run faster! And all sorts of other nonsense. It took me some time to kick them off and get my focus back, but I managed to replace them with more empowering thoughts.

The final 3K were so psychologically demanding. The finish seems so close, but yet so far. On and on until the finish. Yes I made it, it’s over 2:14:36. The stopwatch is not very relevant to me.
Having twice undergone surgery for cartilage repair in my left knee, a missing ACL same knee and a strong advice from my surgeon to “forget running”, I think it’s quite fulfilling for an overweight 41 year old who took up running a couple of years ago.

Fellow runners at the Malta HM and worldwide, come in all shapes and sizes. Each and everyone of them has his own story to share. Everyone encounters his very own hurdles and obstacles, but most of them make it to the start line. This only confirms the fact that – the only obstacle between you and your goal is just your own self.

Richard Vela