DGtri Athlete - Jamie Harman

Race Report for Full Boar Super Sprint Triathlon 20th May 2012
The bosworth super sprint was the first multi sport event in 2012 for me and i was looking forward to getting with like minded people and also trying out my new bike. I arrived in plenty of time at around 07:30 and had a natter with a few friends generally soaking up the exciting atmosphere and taking the mickey!. I don't like to pile the pressure on myself so just intended to use the race as a test run for all my kit and get my transitions spot on.That's how i get through race nerves. Basically i just lie to myself!

We entered the water at around 09:00 and it was cold!, Very cold. And especially now i had lost so much weight i was really feeling it. Infact my fingers, toes and tongue were numb. I chose to start quite close to the bank so as i could just stand up but still had good view of the buoy. Just before race start i decided to tread water and when the race start horn went i just took off!, I looked over my left shoulder and could see people behind me but no one in front!, This made me panic even more and i struggled to get my breath, I managed maybe 80 to 100 meters and then my arms locked with the cold, It felt like i had hit a wall. I managed to get them moving again after a few meters breast stroke then settled in quite nicely but i still couldn't wait to exit the cold water. I think i exited the water in around 4th position in or around 9 minutes just over a minute behind the leader.

Into T1 and off with the wetsuit and out on the bike in under a minute. I knew i was up there with the front runners but had no idea where i was until Robbo told me i was in third!, So excited the park road and in a panic i hammered the bike up the road. I could see the guy in second place in front of me just going up the hill towards the A444 and passed him before he got to the top!, Again i was so excited and carried away i nearly came off my bike, I thought to myself i just got to calm down a bit here and push. I settled in on the bike and got the legs really moving. My new bike is so easy to ride fast and after getting it set up by the shop it was awsome!. Totally comfortable it felt like i could ride in the aero position all day. I think this may also be due to me not having a large belly to get in the way anymore. I pushed through the lanes never letting up, Just pushing and pushing and got back to T2 in around 25:53. When i got back to T2 there was just one bike in the transition area!. That feels weird!.

Just under 2 mins down on the leader exiting T2 with Pam shouting there's a pig here with your name on it Jamie! i took off on the run and with only one lap there was no holding back. I saw the leader coming back around the top of the lake and with only one lap knew i could not catch him, I still pushed though as you never know what can happen in a race but my legs by now had started locking up with the lactic acid and i had to ease off a little to get the blood moving again so i could once again find my pace.

Considering i do not train for Sprint tri's or Super sprint races this turned out to be a great result. I finished the race in 47mins 26secs, 5mins behind a seasoned regular podium finisher!. No shame in that!.

So what was supposed to be a steady race to get back into the swing of things has turned out to be one of if not the most important confidence boosting races so far!.

So i ask myself the question what now? and the answer, To continue to improve during training and my race performances at the current rate throughout the rest of the season will be a dream come true.

Training just got more interesting!!!.........Anything is possible!

Thanks to Dermot for coaching me without him i would be nowhere. Thanks to Johanna for my nutrition plan. Thanks to Bill Livingstone, Pam Batchelor, Steve the belly Robinson for your support and advice. Thanks to Paul Smart for the flattering photo's. No moobs lol Thanks to my partner Louise for putting up with my obsession and giving me 100% support. If i have missed anybody sorry but Thankyou! Oh and thank you to my Two great kids!

Onwards and upwards!........2012 just got more interesting ;-)

Jamie

DGtri Athlete - Simona Carena

The Full Boar Little Piglet Super Sprint

Last Sunday I took part in the first triathlon for 2012: The Full Boar Little Piglet at Bosworth Water Park. 500 mt open water swim, 10 miles bike and 2.5k run.
This is the first of 3 events at the location run by Full Boar, and I hope to compete in the other two later in the season.

The race is very well organized: friendly but professional, it has the same look and feel as larger events, but without the hefty price tag and with few quirky touches that make it stand out.

It also has the most satisfactory goody bag I have seen few years.

What the organizer could not do unfortunately was turn the sun on for a few days to warm up the lake.

After many grim thoughts about the consequences cold lakes have had on some of my recent races I resolved to bite the bullet and take it as a character building experience and use it to learn to manage my cold water phobia.

So there I was on the start line, well actually jumping about on the shore looking at the start line waiting for the “2 minutes to go” before jumping in as a cold lake is no venue for a “warm up”!

I position myself just on the front but slightly outside of direct line to the first buoy in case of a rising panic attack and got off to a fast start.

I soon found myself in 3^rd position, feeling very cold but enthusiastic of the placing due to the small filed taking part. I was trying not to get carried away and keep within my ability for the distance as I could feel a slight panicking feeling when trying to go faster. I let another female competitor go at half way but eventually made it back up to be the first lady by the swim exit.

I was very pleased with the result and to have paced myself well.

T1 was not so impressive, not even by my modest standards: I was feeling wobbly and shivering whilst trying to force a jacket and gloves on. Eventually I manage and was off to the mount line.

In the dress rehearsal the previous day after the cold swim I could barely keep my bike upright, but on the day it actually was not too bad, managed to close shoes on the go and settle in the aero position… on my new bike. Gone are the day of carbon envy thanks to Bill Livingstone I now have the bike of my dreams…

In fact my bike split does not do justice to my new machine, but I worked hard all the way round without letting up the effort and my legs where very sore, so I put it down to pilot error in pacing and possibly to the cold.

The 10 miles soon went by on well marshalled quiet country lanes and I was back in transition trying to squeeze all 10 pinkies in to a pair of trainers… not an easy feat when lost all sensation since the swim.

However I soon hit the run course at full speed, felt not unlike a cartoon character with my numb feet going around super-fast so decided to put on a matching insane grin and see how fast I could go. I managed to make up 1 place in the ladies ranks, but could not bridge the gap to the next lady as ran out of course, not something I normally mind; I was feeling really strong and could have kept going. No complaints however as the 2 fastest lady run split landed my on the 3^rd place in the Open Category.

I have truly enjoyed myself on this event, in spite of the cold on swim and bike. In terms of performance it also was a great day, Dermot plan as usual keeps delivering results!

To crown it all off I now have a coveted “Pig Trophy” and won a goody bag from race sponsor Tiology in the free raffle!

DGtri Athlete - Keith Galea

2^nd Overall and first Age group in Sicily Duathlon Champs

Hi Everyone,

After winning the National Duathlon Championships for the first time in my career, I participated in the Sicily Duathlon Championships a week later. I knew that I was in a good shape after a great victory but I was not expecting such a good result in Sicily however it was not that easy either. Had a lot of challenges to face however I had the right support in order to overcome these challenges and produce a great performance.

I arrived at the hotel at around 2am in the morning and race started at 12.30 so did not had an ideal pre-race good night sleep and had problems when setting up the bike. The race had to start at 11.30 but started an hour late and this proved to be crucial for weather conditions. It rained a bit during the night however roads dried but as soon as the race started its started really raining heavily.

I started the first 5km at a very fast pace to test my legs which responded well and also my rivals. I was leading the main group and set a fast pace in order to make selection. It was raining a lot and was not really looking forward for the bike as the roads looked slippery and dangerous. Came into T1 in first place and then set off to tackle the 20km technical course.

At this stage it was still raining but not so heavy. Was caught but Stefano Foti, current Sicily champion and we started pacing together. The course was very hilly and it was very technical and with those very dangerous conditions it came too technical for my tastes. Foti noticed that I was suffering in those conditions and attacked. I tried to keep up with him but it was difficult riding hard in those conditions.

On the 3^rd lap and last lap of the bike It started raining so heaving that the visibility was not so good. I could not see properly and lost a lot of time. Came into T2 in 3^rd place and I started the last 2.5km run trying to gain the lost ground. After 1km I was in 2^nd place and had the leader in sight. I really pushed had to win the race but Foti gained sufficient time on the bike to win the race by 15seconds

I am happy with my performance. I was not expecting such a great performance. I am happy with my second place and also with the win in my age group. If weather conditions were not so bad I could have a great chance to win the race but never mind, am still happy with the race. I could not have done such a great performance without the great support of my girlfriend Elizabeth. She gave me the right support and calmed me down when things were not going the right way.

That’s all for now

Yours in sports

Keith

DGTri Athlete Report - Keith Galea

At Last – Malta Duathlon Champion!!!

Finally the 2012 triathlon season started with the national Duathlon championships. I was waiting impatiently for this race. After a difficult 2011 season, I promised to myself that 2012 will be my year. My coach Dermot did not peaked me for the race but still we wanted the championship back to where it belongs, to the club and to the Galea family. With very encouraging results in running and cycling races, I was looking forward to do a great performance and to make it clear that I am the man to beat this year.

When the race started, I sprinted in front of the pack. I wanted to lead and settle the pace myself. Legs were responding well. When someone tried to skip me I immediately increased the pace to lead the pack. I wanted to open a gap before T1. I managed to do so and covered the first 5km in 17.10, 35seconds in front of 2nd and 3rd placed athletes. After a good transition, I felt that my legs were having a good day, so I immediately started pushing.

After the first lap I noticed that I was gaining ground on my nearest rival. After the first lap I increased my advantage to 50seconds. I was feeling great. It was a bit windy on the bike. The winds were a bit strong on both sides so one had to dig in all the way. I continued to increase my advantage in every lap and the chances to be crowned national champion where increasing. I kept a reasonable good average speed of 39km/hr covering the 27km in 40minutes 40 seconds. Coming back to transition area I increased my advantage to 2minutes 30seconds. A very good advantage but still I was not satisfied.

When I started the 2nd run, my legs were still fresh after the strong bike I had. I was afraid that will feel some cramps as I felt a couple of cramps in the last lap of the bike. However everything was fine and I kept on pushing and pushing till I could not push no more. I did not want to relax. I wanted to push till the end and shoe my dominance. Was not happy to win by 2 mins, I wanted more.

Seeing I was way in front, the last 200m were awesome. When you win a championship for the first time, the last 200m are the most beautiful thing you remember from the whole race. When I crossed the finish line, I shouted CHAMPION CHAMPION!!!!. After a difficult 2011 season where everyone thought that I am finished. Well I am back, faster stronger and quicker. I won the race by 4mins advantage from my next rival, winning the race in 1hr 08. 52. The first thing I did after I crossed the finish line, was to hug my girlfriend Elizabeth. Before the championship I was going through a difficult period and she helped me a lot to go through it. The support she gave me before and during the race was incredible; she gave the extra energy needed to produce this wonderful win.

This time I did not want to win for myself. I wanted to win this race for 2 persons who were fundamental in the build-up for this race. I would like to thanks the best triathlon coach on the island Dermot Galea. His hard training regime, 25-30hrs a week and his fundamental advices helped me to enter in the history of Malta Triathlon by becoming the 6th athlete to win triathlon and Duathlon championships and Triathlete of the year award. I would like to thank my nutritionist Johanna Calleja. Thanks to her nutrition plans I am in the best shape of my life. In October I was weighing 65km with 14% body fat. Now I am 57kg with only 5% body fat. I followed her nutrition plans to the letter and now I am extremely happy to see all these results.

I am satisfied with this championship win but I still want to keep on winning. I am training 3 times a day making lots of sacrifices to improve. I want to win. This is only the beginning…..

Keith

DGtri Athlete - Barry Farrugia

NATIONAL DUATHLON CHAMPIONSHIPS

The National Duathlon Championship 2012 arrived. Not only was I excited to put all my hard training to the test, but I was also going to race with my new TT bike for the first time and was looking forward to see the outcome!

The nerves didn’t get the best of me though, I was fully focused and aiming for a satisfying result. It was a beautiful sunny afternoon, did some warming up and was soon on the starting line. For the first 5k I kept a good tempo and after 18.53 I was in transition, wasn’t one of my fastest transitions but I was soon going strong on my new Cervelo P3, enjoying the ride to the max. I felt stronger than ever and soon made my way to 4 th place. Kept strong for 3 laps and kept pushing hard till I managed to get myself in 3rd place for the 4th and final lap. In transition 2 and out for the last 3k run. Although it is one of my strengths, the last 3k were quite a struggle. Just a few seconds ahead of the 4th I gave it my best and was in the lead for most of the 3k until he managed to over take me in the final bend. He widened the distance between us quite a lot and I was about to give in and settle for 4th place (would have been pleased just the same) but a voice inside me told me it’s now or never. My family and friends cheers were the last thing I needed to give me that final boost. I gave my last 100m sprint and didn’t stop till I was done….. in 3rd place!!!

In just 1,13:49 I made it to my first podium finish in 3rd place, having been only my second Duathlon this gave me great satisfaction! Would like to thank many people who helped me get there, Dermot my coach and friend, who got me this far, having no doubt that he will lead me to much greater success, Johanna for her professional nutrition advice, my better half Niki for all her support and patience. Antonella my sister in law also for her great support, Jack and Maurice for my bike and all the work and time they put in to it, to make it perfect for me! Last but not least all my supportive friends and family, who make me want to achieve so much more.

Barry Farrugia

DGtri Athlete - Simona Carena

Friends of Mick ‘n’ Phil Half Marathon

On 11th March I attended my first race of the 2012 season at Draycote Waters Reservoir: “Friends of Mick ‘n’ Phil Half Marathon”. The race in its second run, after a 2 year gap, and it is held as a charity event to help these two lads, who are a known figure on most local races and have run countless Marathons for their full story:http://micknphil-marathonlads.com/index.php.

The weather forecast was most promising with sunshine and clear skies and very moderate temperature for March witch gave the option of shedding the winter layers, with the added bonus of a bit of a breeze around the lake shore. The race consists of 2 and ¾ laps of the reservoir, on the tarmac surfaced service road, with well clear mile markers and timing chips. The route winds itself amongst a shady and hillier side and on long and flat exposed dam walls on the other. Ample car park and facilities also make this venue an ideal race location and if you live close by like me, a pleasant training ground.

The field comprised of 200 runners with a high ratio in the veterans category, and by 9 am the place was swarming with lycra clad people and their fans and supporters. I got there early to bag a good parking spot and to enjoy a last cup of coffee in comfort before warming up. It helps with race nerves!

My plan was to hold back a bit on the first three miles and then wind the pace up a bit hoping to get a big chunk off my current PB on this distance. The preparation this winter has gone very well. In the 3rd year of Dermot’s coaching I feel I am still improving considerably on all disciplines, but I am feeling also much fitter and less tired. I have also benefited from nutrition guidance from Johanna Calleja. Notably my recovery from training and overall health seem to have improved, little I knew my already reasonable diet could be harbouring a lack in selenium, zinc and copper (I did not know you even ate these minerals!) Plus I have to say I have managed to shed some pounds in the process witch always helps!

At the starting gun it was a very civilized affair, partially due to the timing chip that allow everybody to get their real time, so no jostling for position, and there seemed to be space for all to get under way. The first 3 miles went very well and I felt it was quite easy even on the “undulating “ part of the course. Then a few flats sections on the dam walls, with a small hill thrown in between and lap 2 was under way just short of mile 5. Up to here the average on my Garmin was of 8:38 mm

Here I have to make a confession. With me was running my Fairy Godmother, Bill (well they came in all shape and sizes…) who turned up on his bike got changed and once I named the desired finishing time took care of pacing with Swiss timing precision.

So on to lap 2 and the second trip over the ups and down was getting a bit less easy, but I felt good and my legs felt strong. I hoped I could have pushed a bit more at this stage, but somehow I did not have the breath to go with it. However I knew that I was going well as we were still averaging 8:38 mm and on course to a very good finishing time. It cheered me up some of the competitors commenting at this stage on the course description with a grumbling: “undulating my ***”.

Down on the dam walls, passing the finish line for the second time and grabbing some water, and knuckling down to a fast mile between 9-10 before facing what now seemed slightly steeper hills for the last time. All was well and from the splits it was completed 8:36 mm so not a shabby job at this late stage! The next 2 miles were a bit less fun, but I kept at it, having Bill to follow was certainly one less burden, although at one stage I felt quite a bit dizzy up one of the last inclines, but unlike my last race on this course in 2009 I did not feel that it had the best over me! ;-)
Completed mile 12 with relieve, now left a sharp downhill and a turn on to the flats for a sprint finish. Well not sure we can call 8:15 mile a sprint but my legs were going well, I was just struggling to keep on top of them. Thanks to Bill’s tips and encouragement though I managed a strong finish at 1:53:15; the most even paced race all the way through still at 8:38 mm. and placing 12th senior female.

I found the event well organized, marshalled very well especially on blind corners, enough water station and a respectable goody-bag, but of course the stunning weather adds something special to a day.

I am very happy with the result, and it is a further confirmation that the training set by Dermot is spot on as we managed to take away another 5 minutes on this distance and my legs are not that sore today, and I am looking forward to more training and racing under his direction!

SIMONA

Malta Marathon

Last Sunday I took part in my first official full marathon. Although I have done 5 Ironmans (which finish with a marathon), this was my first attempt at the distance on its own so I was very excited. The 18 weeks of running focus to build to this first experience were very hard but a very important learning curve.

I started the race at a good relaxed tempo. I tried to keep with the second / third group from the beginning but I was aware of not over doing it. The target was to keep a 6.32 pace (per mile) but I was a bit off from the beginning averaging 6.10 / 6.15 (per mile). At the time I thought that I was over doing it but since I was feeling fresh I thought that it must be just a very good day - YES SURE!! After around 5km, Jimmy Sacco, a very experience marathon runner over took me and I had to make the decision of whether to stick to my pace or go with him. I decided to follow.

I passed the half way mark (21.1km) in 1hr 22mins, way too fast and the problems started. Legs started feeling heavy and although now I had slowed down to a 6.30 pace I was still confident to achieve my target time of 2hrs 50mins. The real issues started at 18Miles. I felt a cramp in my right calf so I had to stop and stretch for a few seconds, and then I had another cramp on the left calf. Tiredness started to set in, and the run through Attard overtaking the walkers doing the Walkathlon was looking quite a struggle.

Keith was stopping every kilometer trying to give me some moral help, but I was really looking tired. Still I kept running, and did my best to slow down the least possible. At this stage I am not sure what pace I was keeping, and although I was wearing my Garmin, my pride didn't permit me yet to look at the actual splits which I have ignored completely at that stage of the marathon. By Msida with 5km to go I realised, and thanks to Keith's quick calculations, that I was still on target to go under 3hrs. Yes fair enough that wasn't my original target but in the situationt that was what was motivating me to keep running rather than joining the walkers doing the Walkathlon.

3km to go and I felt that maybe maybe a 2hrs 55mins was on the cards but my legs were rock solid and cramps were hitting every minute. With 200m to go I tried sprinting and my hamstring just gave up, BIG CRAMP. Quick stretch and I jogged / ran / kind of sprinted to the line. 2hrs 56mins my final time. Pleased, but I'll be back faster next year!

Big thank-you to Johanna for sorting out my nutrition which made a big difference in my training and racing, to Keith for his support and my parents.

Next Race possibly abroad

Dermot