Global Domination magazine 05

Issue 5 September 2010 www.bcttt.com

Global

www.bcttt.com

Dom nation Magazine

SHEEPHOUSE PAIN Andy’s IMUK story

SAID AND DION Dion Harrison tells us what makes him tick

SURF’S UP!

Ron and James report from the Big Island

BE SAFE, BE SEEN Lights for you and your bike this winter

BELGIAN WAFFLE! Moonshine’s exclusive Antwerp race report!

Contents ISSUE 5 SEPTEMBER 2010

Features 49 WAIKIKI WARRIORS Ron, James and Conehead took on the intense heat and humidity of Hawaii 70.3 Ron gives us the story.

17 SHEEPHOUSE PAIN AndyB took on IMUK and took a savage emotional beating. We hear the story from the man himself.

12 TEAM LAWS PICS We were all over Cowman to see Team Laws taking on middle distance racing. Some pics of Ben, Ewan, the rest of Team Laws and the BCTTT hangers on.

26 SPEEDON’TS Photo’s from the Club Championships held at Barton Marina Sprint and Standard, with sincerest apologies.

24 SAID AND DION Conehead interrupts Dion Harrison’s training sessions to find out what makes the pros tick.

46 CLUB RELAY CHAMPS PICS BCTTT turned up at the club relay champs to demonstrate to the world how a proper cluster should be arranged. Here is the proof.

29 BE SAFE, BE SEEN Winter is on it’s way and you wouldn’t want to end up as a road-pancake in the dark. The club and some of it’s friends show the best ways to light your way

Global

2 Dom nation September 2010 Magazine

41 TECHNIQUE FOR THE SELF TRAINED Bought every gadget given “Editor’s Choice” in 220? Brother Castle gives us an idea of what you can learn from all that stuff cluttering your handlebars.

Regulars 4 REVOLUTIONARY COUNCIL Changes at the top, middle and sides as new SGM sets the new agenda for Global Domination.

8 MEET THE MEMBER The Miskin gives us his key motivational pointers - stay ahead of JB and Ben.

5 ASK THE UNSEENLURKINGHORROR The bomber is away so we found someone prepared to sort your woes, stalkers and dry haired old ladies out.

16 CARBONDICULOUS More eye-watering carbon panic-purchases, this time focussed on the smallest room in the tri-house.

60 READER’S RIDES Miskin gives us a tour round the Merida Warp 5, with the predictable Star Trek refererences.

40 STAT ATTACK Lies, damn lies and statistics make us out to be more freakish than we imagine.

48 BCTTT RACES Nothing much left, really, but what little remains is here to see.

62 DEEP HOLE More rumours and deniable hearsay from the dark underbelly of the sport.

Global

Dom nation Magazine

Subscribe to the online BCTTT club magazine email ed@bcttt.com

Cover story 35 BELGIAN WAFFLE Moonshine went to Antwerp and all she got was a lousy T-shirt, and a return baggage allowance made up entirely of chocolate. We hear about the 70.3 cluster that took place in between.

Cate went to Antwerp knowing that she might be up against some of the cut-offs. The way she dealt with the conditions at Wetherby oly is testament to a racer that is determined to see her races through, regardless of the difficulty.

She couldn’t have imagined what would happen on her A-race day in Belgium, however.

Her determination to keep going, even after suffering a frustrating mechanical, is inspiring. We all hope that Cate’s 70.3 journey hasn’t finished here, and look forward to congratulating her on the successes when she crosses the line in 2011!

Thanks: To all contributers to this issue: Conehead, James, Ron, Ian, Andy, Cate, Craig, Mick, James, Roadcc, Mike and the USL. Sar for proofing and Verity for putting up with my silly races.

Endomondo is ruining my life.

As this issue goes out the season is spluttering to a close, with few races left in the tri-calendar. Many of us will be looking back on past glories, and forward to a well earned rest before the winter base building starts.

The club has had a great season, from the club champs to Ironman and 70.3 races around the world.

We’ve had some amazing finishes, with some members displaying an un-nerving ability to go fast and collect podium places.

This club is built on the agegrouper foundations, and so it is that we salute Moonshine and AndyB in their glorious failures at Antwerp 70.3 and IMUK, respectively.

Their race reports show what this club is made of: those people who give everything they have, and even if they don’t quite make it, they learn an enormous amount about themselves.

Chapeau guys, and when you go back to kick arse it’ll be all the sweeter.

ED ris

lower-case.media 2010

Global

September 2010 Dom nation Magazine

3

The BCTTT Revolutionary Council Supreme Grand Master – scotty@bcttt.com Brother Burrows is our new master in charge of BCTTT global domination following the coup to depose Conehead. The blonde bombshell can be seen sporting pink, causing chaos and riding his bike to destruction at various races around the UK.

Propaganda – danrice@bcttt.com Brothers Rice and Chapman are responsible for interweb domination, using this strange wonder of the modern world – the ‘website’.

Ex-Supreme Grand Master – conehead@bcttt.com Brother Conehead – founder of the BCTTT – has Red Bull flowing through his veins, lives on a secret volcano island and writes bestselling books on triathlon. He can be seen at various races around the world trying to hold onto the Black Bomber.

Scotland – mac@bcttt.com Brother McLean is spreading the BCTTT word north of the border. If it’s Scottish he’s your man.

WAT Executive Officer Mrs Conehead oversees all matters WAT related and membership (inc. fees). Largely responsible for reining in Conehead from outrageous schemes and ideas she should only be contacted in extreme emergencies; otherwise don’t. If she needs to contact you, you can usually feel the hairs standing up on your neck beforehand.

Wales – cate@bcttt.com Sister Moonshine is reponsible for all things Cymru related. If you have any issues, she will wave her magic wand and resolve them.

Political Officer – ian@bcttt.com Brother Castle is responsible for matters concerning common sense, reality checks and the voice of reason. He is also half cyborg with a newly re-constructed knee, although he doesn’t spend his time trapped in a movie franchise being constantly sent back in time to kill someone called ‘John Connor.’

Europe – jen@bcttt.com Sister Jeppsson co-ordinates the global domination plans for Europe from a fjord in Sweden. Or is that Norway? Either way the European states are falling like dominoes under the guidance of the Swedish task-mistress.

Lanzarote – messer@bcttt.com Brother Starcher is fronting up things in the Canary Islands – this provides us with an important strategic foothold off the coast of Africa. Brother Starcher can be found co-ordinating global domination from a volcano of his own.

Dubai – fatstu@bcttt.com Stu can be found trying not to melt while basking in the heat of “tax free-ness”. It’s unknown how much global domination can be done – but the tendrils of the BCTTT reach far and wide.

North West Brother Butler has wrestled control of the North West from the Ex-SGM. Plans for beasting rides in the frozen wastelands of Cheshire are soon to follow.

Yorkshire & Humberside – gavrigg@bcttt.com The white rose county is soon to come under the influence of the BCTTT via Gavin. Whippets, pigeons and Tetley bitter are all manner of things Gav concerns himself with.

West Midlands – gaz@bcttt.com When not dodging cars stolen by 8 year olds in the Telford area, Brother Roberts cultivates and manages the BCTTT domination of the West Midlands. Now free from injury he will be seen conquering all number of triathlons in 2010!

South West – didds@bcttt.com Brother Didds is responsible for triathlon global domination amongst all things cider and farming.

Based in an idylic country house set among rolling fields, and scaring young and old alike as holder of Most Disturbing in Lycra Award, 2009.

London – jellybaby@bcttt.com Brother Jellybaby ensures the nation’s capital is under the BCTTT umbrella of influence. He’s also taken on the mantle of Vice-SGM, for those times when Scotty is out shopping for pink children’s bikes. Challenging the establishment’s Tri-scene we all know everyone will eventually succumb to the BCTTT influence. It’s simply a mattter of time.

Global

4 Dom nation September 2010 Magazine

Ask the Unseen Lurking Horror Lurking in the depths, its presence only given away by the slow ripple of the water, is the swim nemesis to end all swim nemeses. Out of the corner of your eye you might catch a movement but the first you will know of the lurking monster is when it drags you into the deep. All you can hope is that it takes some more pitiful swimmer than you, instead.

ten! a e s m e l b your pro

Right, I’ve just noshed down a couple of slow, fat, middle-aged blokes in long shorts, so I’m not too peckish. If some blubberous triathletes get into the pool I might give them a wide berth, at least until they’re through the drills set.

What’s this? Some notes wrapped in an old, mouldering, SIS bike bottle...

It’d better be good or I’ll be enraged and out for revenge...

Front Brawl

Breast Stroke

Dear USL

Mr U L Horror

I know a cracking place to hold a triathlon. There’s a nice lake with some boats in it, and some entirely delightful people have organised a race there for a few years – nice bike and run route, all that sort of shit.

I’m thinking I could do that, maybe in the same place, and using the same routes. The other lot might have to move, though, but I’m sure they won’t mind.

Do you think that would be a good idea?

Whenever I go to the pool an unattractive man in Speedos follows my every move. I’m all for being stalked but at least make them attractive.

Is there a way to discourage the tubby, balding fool and allow me to focus on vitally important swim drills?

Biscy, Laahndon Dear Biscy

WA, in ba Midlands Dear WA Tell you what, how’s about I lurk in the shallows of the lake for a bit, getting fat on the carcasses of discarded ducks, and then when you pop by to test the water – BOOM! – you’re lunch?

You freeloading tosser.

Gert Lush, yer?

Dear Lurkers

Dear Concerned

There’s a lovely new tri planned for the mighty city of Bristol, but they’ve chosen a particularly claggy bit of dock for the race.

Do you have any hints about how to avoid picking up a bout of gastric soup?

Bristol docks? Are you insane? There are rats there that are so well fed they’d probably place better than most agegroupers.

Best you can hope for is for Clifton to not flush its loos for a week and that a giant rodent doesn’t nick your bike out of transition while you are paddling.

Concerned, Bristol

Take my word for it; he’ll not be bothering you for a while, love. Can’t stand Speedos myself; they always repeat on you.

The Bomber was on holiday this time, beasting a poor unfortunate in Arizona.

He’ll be back next time, so send your life problems via ed@bcttt.com and we’ll see if he can be arsed.

Global

September 2010 Dom nation Magazine

5

Global

4 Dom nation June 2010 Magazine

Lava java: A Mecca for triathletes the world over, and a sign that you have made it to the heart and soul of long-distance racing: the big island and Hawaii IM or 70.3.

Conehead, RocketRon and James took on the 70.3 this year. Read the race report on page 49.

Pic: Chad Holderbaum.

Global June 2010 Dom nation 7 Magazine

Meet the Member Craig Miskin Introducing Craig Miskin, aka Wannabetri

What, you think this top is a bit camp?

Let’s start with your name and any akas.

29.

the World’s. He recommended it to me as a great summer sport to keep me fit in between football seasons. I bought a cheap-arse road bike, a brand new Saracen Morzine, and a bottom of the range wetsuit from Foor and chucked on some gym kit!

Do you have any family?

Did you swim, bike or run previously?

Craig David Miskin, Wannabetri, IronMisks, Skins, Craig David.

How old are you (please)?!

Margaret Miskin 59, John Miskin 62, Scott Miskin, 35.

Where are you?

Honor Oak Park, South East London, England.

How did you get into tri?

A friend’s boyfriend was a triathlete and a good one at that; he’s raced Olympic AG at

Global

08 Dom nation Magazine

September 2010

I used to swim with a club until I was 10 then gave it up. I then took swimming back up competitively for my school at 14 for a couple of years. I’d only ever cycled recreationally before triathlon and my running was a right mixture. I was the classic big lad who was the fastest kid in his younger years. I then got slower and so start racing longer, cross-country, until I got so big I was slower than everyone regardless of distance.

When and where was your first tri?

The first one I booked in for was Stratford-UponAvon; however I got injured playing football 2 weeks before. This curse struck me two years running until I wised up and quit football way before the season started. The first race I completed was the Big Cow TriFest Sprint race in June 2006. It’s so long ago that they don’t even have the results on their website. I think I tootled round in a startling 1 hour 42.

What does the family think of your triathlon exploits?

She doesn’t mind it as long as I make sure I give her day a weekend and that I don’t train every single night. She’s goes for regular 5km runs and I’ve just bought her a mountain bike. I’m hoping

she can ride and I can run alongside. She has also just raced her first triathlon at the Thames Turbo Series but I don’t think she’ll be a full convert to the dark side. I don’t think I can afford everything I want if she does!

What has been your greatest triathlon moment to date?

Finishing IMUK in 2009 is definitely up there, but I think finishing Windsor in 2:18:19 was just amazing, especially considering I’d got ridden off the road by a van and skidded on some grass. It was the first time I’d run a sub 45min 10km as well. What made it all the more special was seeing so many BCTTT-ers out on the course and then being able to cheer on Ben and Ewan as they finished their first Olympic distance tri in style. Good day, exceptional time and a lot of cheering!

What’s the daftest thing you’ve done in a race so far?

I attempted to do cycle shoes clipped in to the pedals at my first ever triathlon after only one day of practice. The practice sessions went pretty well but I didn’t account for wet feet come race day. Consequently, I went to jump on to the bike, my feet slipped right over the top, my nuts managed to stop a centimetre from the stem, my bike fell on the floor and the two competitors behind me had to swerve onto the grass to avoid crashing. Very cool! I’ve since perfected this and my T1s are freakin’ awesome now.

What is your motivation?

I just love this sport. As most of the Les Stables crew know, I love to go fast but that’s not what really motivates me. I find the whole experience enjoyable. I’ve had less injuries since taking up 3 sports and dropping football. I’m fitter and healthier and I’ve lost around 2 stone in a

“I never want to lose to Ben or JB! That keeps me motivated!” couple of years. I find the sport inclusive and challenging in so many different ways. Sure I want to do my best, but I’ve learnt to appreciate the crap days too.

What bike(s) do you have?

My training bike is a Carrera Vanquish that is called the Magician. It’s a pile of crap but I’ve got a good set-up and ride position on it and it’s seen me through some tough weather and ride conditions. It’s only mechanical has been a dropped chain and I certainly take no care of it, so it’s a trustworthy machine.

rate monitor. Everyone at work seems to think Garmin is the way forward with GPS, but I’d need to get the one with the bike maps, as I’m developing a nasty habit of getting lost.

Any other kit you love?

I was going to tell you all about my Newtons but I’ve ripped them after only 6 months! While they are a great trainer at that price I’d want them to last at least a year. Instead, let me tell you about my new Adidas Adizero – the shoe that Haile runs in! It’s a dream – mega light, and offers me just enough support. My running has improved massively and I can now run on mid-fore foot for a half marathon. I also love my B70 Helix, mainly because the size (MT) begins with medium and not large for the first time ever!

My TT bike is a Merida 4. I got it the very first year it came out in the UK at a heavily discounted price as I knew a guy who worked for their distribution centre. It’s called the Enterprise, and I may often be overheard commanding it to go to Warp Factor 4, followedup by the legendary word “Engage!” I’ve not changed it much since I got it. A new Fizik Arione saddle, some Hed Jet 6 Stallion build (cos I’m heavy) deep-rim wheels and a new cassette and chain on numerous occasions.

And your dream bike?

Help a faller or run on by?

It’s possibly a Cervelo P3. I had the privilege of borrowing a Cervelo S2 road bike off Madison for a Red Bull Race and it was a machine. It was so stiff and powerful. I remember being all Jeremy Clarkson the first time I rode it. Smiling from ear to ear, unable to comprehend the power and screaming words to that effect every moment the pedals went round. It was the best experience of my bike-riding life. So I am totally guessing, and hopeful, that the P3 is the TT equivalent as I’m likely to be buying one in 2011.

Then you can all watch me fly because I am going to kill every bike leg I race!

Help a faller, check they are okay and then do what you can! After that, get on your way.

How often do you train, and do you follow a proper training plan?

Longer or faster?

I train anywhere between 6–16 hours a week, with my biggest ever week by 22 hours at Les Stables. I’ll train 4–6 days a week and always keep one day of the weekend free. I follow a pretty basic plan involving core sessions that I can’t miss and then others that are more optional. I try to swim twice a week, bike 3 times and run 3 times. I work shifts as well so I can often do longer stuff during the week, which certainly helps.

What HRM/GPS gadgets have you got?

I have a Polar CS100 bike computer that I switch between the training and TT bikes. I also have a Polar CS300 HR monitor that also doubles up as a bike computer as well as a standard heart

Beer or no Beer?

In the last 16 weeks up to an IM, no straight beer. The limit is two shandies! Soft, but a good compromise. Any other time, being the ultimate bloke, it’s a regular ten-pint Stella challenge.

Socks or no socks?

Oly distance and shorter is no socks. HIM to IM is socks. I can’t afford to waste time in transition at the shorter stuff.

At the moment it’s longer as I build up to IMFL (November). It’s tougher mentally to do though so as a preference, I’d rather go faster!

Blonde or brunette?

Brunette. I’ve never actually dated a blonde…

Train alone or with others?

I tend to train alone, but do enjoy the group situation. I had an absolute ball at Les Stables and those experiences and stories mean so much more when they are inclusive. Sharing a common story is much funnier than telling your own. Having said that, you need to learn to go it alone in different situations whether it’s long for an IM or hard for a sprint. At the end of the day, it’s you versus the clock. 

The Miskin meditates on the meaning of life – beating Jelly and the boy Laws.

Global

September 2010 Dom nation Magazine

09

COMING SOON....

Bridgtown Cona Testa Triathlon Team

2010 Club Dinner and Awards in the continuing Recognising and celebrating excellence finishing near the goal of global triathlon domination by back. Formal dress, or dresses.

To be held at the Malmaison !

D 1RD , B1E ham R min Holel, BirS O

CEN 27 November 2010

R.S.V.P

Global

September 2010 Dom nation 13 Magazine

The Midlands’ Ultimate Bike Store Just starting or just getting back into cycling? We are here to help!

Huge choice of Frames & Bikes Great range of Clothing Parts & Accessories Servicing & Repair Expert help & advice from experienced cyclists Interest Free Credit available

Opening Times: Monday - Closed, Tuesday - Saturday 9.30am - 5.30pm, Sunday 10am - 4pm 0.5 miles from T7 M6 Toll, 1.5 Miles from J11 M6, 500 Yards from A5 (next door to Silver Blades)

Lakeside Plaza, Bridgtown, Cannock, WS11 0XE

Telephone: 01922 411180 www.btownbikes.com Global

March 2010 Dom nation Magazine

TEAM LAWS

Last issue we previewed the Team Laws main event for the year at Cowman, and heard the family’s moving story.

BCTTT were there for the race itself, with many from the BCTTT racing in club and Team Laws kit for the Cowman and Big Cow Sprint race.

On a glorious July day it was an early start for Ben, Ewan and Conehead. The race support was massive, cheering them on every lap from the roadside and all around transition.

Huge credit to Ben and Ewan, Conehead, JellyBaby, Chappers, MrsC, Ewan, Chris, and JoddyBeard, AndyM, RunningMad, Scibby, ris, AndyB and MrsB, It was an awesome day, both as a Moonshine, Si, Mrs competitor and a spectator, and Chappers, the Family it was truly inspiring to watch Beard, the Family Laws Ben, Ewan and Darren racing, as and anyone else I’ve well as Rob the Fridge and all the forgotten (sorry!). middle distance runners.

Here are a few pics from the day.

I’m sorry I don’t have everyone in shot, but hopefully this is a flavour of the great Team Laws day at Cowman.

Global

12 Dom nation September 2010 Magazine

And, finally, Big Cow events, for allowing Team Laws to take over their event and being so supportive. If you can do Big Cow events then they definitely come with the BCTTT seal of approval.

Global

September 2010 Dom nation 13 Magazine

Probably visible from space, this was the new site of the Big and Little Woody swim section. It would appear that avoiding the USL while climbing onto the pontoon is the least of anyone’s worries!

No T1 pb’s either, for Wannabe and Joddy who took it on in August.

August was the inaugural family triathlon at ris towers, as I took on my youger brother at the Leeds Xterra sprint tri.

It was his first ever race and despite being whipped by his elderly sibling, my bro (on the right) has shown an interest in maybe doing an oly.

Poor deluded fool!

Global

14 Dom nation Magazine

September 2010

Andy might have struggled at IMUK, but he showed the Berlin Marathon who’s boss, with a great time of 5h 26mins. A brilliant way to end the season and respect to Cat who put herself through it as well!

Flava is famous for many things, although a large proportion of them involve crashing into boats.

We weren’t expecting to add an extreme power output that crushed his bike chainrings as if they were made of felt.

Turns out we were wrong.

Jibby wearing his flowerpower tri-suit at the Bedford Oly in August, on his way to a superb result and a 10k PB, and some sort of PhD or other.

Ever wondered how pro’s earn their keep with sponsors, beside racing? Next time you call blueseventy it may be pro Guy Crafword answering the phone, as demonstrated here.

I guess that the pros also save money on their heating bills by wearing their cold weather kit all year!

Loving all your work Dr Jibbington.

September 2010

Global

Dom nation 15 Magazine

carbondiculous AD slowing you down? Speed it up with this, the heavy-walleted triathlete’s friend. Weighing a sprightly 10.8lbs this WC comes straight from the marine engineering world. We’re sure you can get it red highlighted if it means that much to you.

If you can’t wait until Christmas to receive your carbon crapper, then you could always try the carbon seat – a snip at £360 from ReVerie. Universal fit means that you can accelerate even the smallest room in the house!

“...the Karbon articulation faucet offers total range of motion, putting water exactly where it needs to be.”

Just like your swimming style then.

Global

16 Dom nation September 2010 Magazine

From £1,500

Available in silver, silver and black and gold, this Kohler tap is what your wetsuit has been waiting for.

No longer will your Helix be rinsed with some B&Q special, or that wobbly one from Ikea. From now on it is 5-pivots and carbon-laced.

As the designers, Kohler, say:

KOHLER KARBON TAP

ROYAL FLUSH CARBON WC

Approx £800

Each issue we try and bring you information on the thing we covet most and the products that are made out of it – carbon. Being the BCTTT though, it’s carbondiculous!

SHEEPHOUSE PAIN Back in August, AndyB took on IMUK. He knew it would be a hard day but the reality was something else.

Here is his story.

Global

September 2010 Dom nation 17 Magazine

SHEEPHOUSE PAIN

Ironman: a cruel mistress indeed.

BCTTT has had a fantastic year as far as Ironman is concerned, and before I write this I want to say how thrilled I am for everybody that conquered a 70.3 or the full 140.6 distance races this year. It’s a tough ask; I found out the hard way and I salute you all.

My journey to Ironman, like many others, started with a little idea of a small triathlon. Feeling old, waistline getting larger, and bored with not being active anymore I saw an internet ad for the Liverpool triathlon. Since giving up playing football due to a back injury over 5 years ago I’d been pretty much a pub/couch potato. I secretly harboured the idea for about a month, thinking everybody would laugh at me if I told them I was going to try this elite sport of doing swim, bike, run – all in one go.

My wife then announced she fancied doing the Manchester 10k; it would get her out running (something she was good at but I was not) and give her something to aim for. That gave the boost and so I decided to just go for it and entered the Liverpool supersprint event.

Suddenly I was running (though not very fast), cycling (new bike), and even swimming (again very slowly... and this one was a shock. I always considered myself a good swimmer.

Well I was 25 years ago), and was loving being active again.

I did the Liverpool race and loved it.

I think the swim took me 14 minutes (my wetsuit didn’t fit properly) the bike about half an hour and the run about 17 minutes... finishing with a final time of 1:04. Little did I know that this mediocre effort would lead me to line up at Ironman UK in just over a year’s time.

“Little did I know that this effort would lead me to line up at Ironman UK in just over a year’s time.”

If you’re reading this in the club mag then I don’t need to go into how it happened; how I joined this merry bunch of tri-ers with different levels of ability, a proper bunch of great people with nothing but encouragement and admiration for those who take part as much as those who win. The die was cast and at the club lash up in 2009 up my mind was made up: I was going to try it.

Fast forward to 1st August, 5.30am, and I was in my wetsuit, shaking with nerves that I couldn’t identify, and slowly shuffling my way to the lake at Pennington Flash in Leigh.

I was about to start my Ironman experience. I had trained for this: I’d swum regularly in open water, spent a fortune on a wetsuit, bought a new bike (my 3rd since the one I used at Liverpool), club shirts, countless nutrition products and gadgets all to help me get to the end.

This page: On the way to the swim start.

Opposite: The 3.8km swim underway in Pennington Flash.

Global

16 Dom nation September 2010 Magazine

IRONMAN UK

I wasn’t confident though; I don’t think you ever can be with Ironman.

I live very close to the course so I’d trained on it. I’d ridden the loop countless times, ran on parts of the course and swam more in 7 months than I had in the preceding 20 years.

“Had I done enough?” was all that was going through my mind as I walked to the lake. I was also nursing a rotator cuff syndrome caused by being a rubbish swimmer and I was worried this wouldn’t hold up. As it turned out the shoulder proved to be the least of my problems.

Just as I was heading to the lake, in the middle of the pack, I realise I’d left my ear plugs in my bag. Okay, first mistake. I rushed back get them and got back in line. This put me near the back of the pack (if you can call 1,400 swimmers a pack) but I wasn’t too bothered. I got in the water and swam out, looking for a little space before the gun went.

“At the turnround point it wasn’t tiredness that I was struggling with, but boredom.”

I didn’t hear the gun, but somehow we were off and I started swimming.

The first few minutes were a little bumpy: I got an elbow to the ear and also felt a guy on my feet though I only knew he was there when my heel struck him. After a while I settled and just tried to take my time, concentrate on my technique and get round. It seemed to take forever. At the turnaround point it wasn’t tiredness that I was struggling with, but boredom. I started to tire about halfway through the second lap. After what felt like 3 hours I was heading for the ramp. I was really nervous swimming to the exit: I could see loads and loads of people and I was worried I’d get

a cramp as I got out (I did in the recent Liverpool OD race) or trip over. I needn’t have worried; I was dragged out and onto my feet safely. I ran over to kiss Mrs B who then told me I’d done 1:34 for the swim. I was well chuffed with that.

I had a quick change, and I found out that somebody I’d been helping for the weekend (she didn’t know the area) had been pulled out after 41 minutes as she was struggling. I was gutted for her. I collected my bike, trotted to the exit point and heard my name being shouted over the PA system!

I exited Pennington Flash to claps and cheers, which was brilliant.

Global

September 2010 Dom nation 19 Magazine

SHEEPHOUSE PAIN

I headed out towards the bike loop feeling relaxed, and pleased that my day had started about as well as I could have hoped. The leg out to the loop was uneventful, saying hello to a few people as I passed them. I know the roads and was trying to take it easy to get my legs going. I got to the start of the loop as I knew it in about 45 minutes, but the timed start of the loop was actually half way up Sheephouse Lane, which was about 10 to 15 minutes later.

Just before the first aid station at the start of the lap a motorbike passed me followed by a guy on a bike going almost as fast. It was the leader, Frazer Cartmell, who went on to win the event. He was starting his second lap, I was starting my first, and I was in awe.

I knew what I was in for though.

Spin up Sheephouse Lane (I’ve done it loads of times, so no worries), anywhere downhill I’d go for it. At this point I was passing people and thought I might manage a 2 hour lap (my best in training was 2:16).

Before I knew it I was back at the start of the loop and through the cheering crowds at Babylon Lane.

I quickly stopped for a pee and the obligatory mid-pee fart, picked up a new Gatorade, took on some water and replenished the gels to from my seat pack. Then I made off up Sheephouse Lane again.

This page: Andy, sporting the greatest tri-kit in the known universe, collects his bike from transition.

Opposite page: Quick stop and chat with the support team.

Global

20 Dom nation September 2010 Magazine

“...anything uphill was agony in my lower back. Every push felt like a knife. “ As I passed the timing mat I looked at my watch for the first time...almost 2:20... that can’t be right! I must have made a mistake, get up the hill and time it again. Over the top, down to Belmont and onto the long drag back towards Blackburn and Chorley.

I knew I wasn’t going that fast but I still had plenty of time.

This is where it all started to go suddenly wrong. My back started to spasm whenever I had to put the power down; even just trying to spin up hills was getting more and more difficult. The back half of the lap is pretty up and down and quite technical meaning I was having to change gear a lot but I just couldn’t find the right one for any given

situation and anything uphill was agony in my lower back. Every push felt like a knife.

I got to the second aid station and stopped to have a stretch and a couple of pills. I refilled my bottles and went again. Shortly after this I heard a shout on my right and saw it was Hussler on his third lap. He pulled alongside me for a few minutes and gave me some encouragement. This gave me a real lift; we also passed my supporters at their second vantage point which was great. I was a shame Jason didn’t have a rope to pull me round, so I wished him luck and he shot off like an Exocet. Awesome.

10 miles later I started to get really low. The pills were not easing my back and I was really starting to feel I wouldn’t make it. I fought on and got back to my supporters and pulled over. I was at about 80 miles at this point, further than I’ve been able to ride before, and I knew the writing was on the wall.

IRONMAN UK

I was almost in tears as I told my wife I didn’t think I could carry on.

They all cheered me and my wife said just to have a go. Try and get up the hill and if you can’t come back down. So I zipped up my man-suit for one last effort and left to massive cheers from not only my people but also people I didn’t know. This was one of the greatest feelings but strangely made it so difficult to fight back tears, I knew I was in a bit of a state and by this time it was nearly 2pm and I was one hour behind my schedule. With a cut-off time of 4.30pm I knew that finishing the bike would be tight.

“I was one hour behind my schedule.

With a cut-off time of 4.30pm I knew that finishing the bike would be tight.”

I got up the hill and was going OK when I had a little chat with myself.

I figured time was tight and it was decision time; the first of two big ones I would make that day. Either pull up and admit you can’t get there, or just give it everything and try. I chose to try.

The next 25 miles are a blur; I have no idea how fast I went, no idea if I took on gels or Gatorade. I do know I passed people and that was my tactic – if I saw a bike in the distance (and there were not many) I set my sights on them and tried to catch them. Before I knew it it was about 4.15pm and I was heading back to the uphill section. I was sure I was going to fail to beat the cut off.

I got to my supporters who were amazing. I told them I didn’t think I’d make the cut off and they all shouted just to try – GO FOR IT! So I did. In reality it’s not far, maybe 5 miles from where they were, but

I went as hard as I could. ignoring the pain in my back and in my legs.

I just pedalled. Marshalls and what few supporters were left all cheered me, which was really incredible. I powered on and then I could see the flags of T2.

The marshalls were waving and yelling “Come on....come on”. I hit the speedbump just before the timing mat and my seat pack emptied all over the road (obviously hadn’t zipped it properly last time I used it) but I was in. “Have I made it?” I asked a bike handler. “You made it,” she said. “8 seconds to spare.”

Then it dawned on me that it meant I would have to carry on.

Global

September 2010 Dom nation 21 Magazine

SHEEPHOUSE PAIN

I tried to run any downhill sections.

The sun was now out and I was hot. I got to the second aid station and this time chose flat coke. It tasted okay going down, but tasted horrible coming back 5 minutes later. Now, I am never sick, not even from booze, so I knew something was wrong.

I walked into T2, not realising any food or energy I had was now lost from my seat pack. The guys picked up most things and put them back but I was too dazed and confused to think about getting any of it. I sat down and started to get changed.

I was second last out of T2 and headed onto the dog-leg section just walking until I got some water and a banana on board at the first aid station. I was going to try run 10miles, walk 1 which I’ve done in training.

Well, sort of. Running 1, walking 10 was more like it. My legs wouldn’t work and when they did my back wouldn’t work so I was up against it. But I knew I had 6 hours left so I thought I’d just walk. I got to the

Global

22 Dom nation September 2010 Magazine

start of 3 loops at mile four and my supporters were there. They all cheered me on and I didn’t have the heart to stop and say that I was doubting I could make it, so I just carried on. I was moving slowly but everybody around me was.

“I knew there were people in there that had made the cut off but decided not to do the run. I wasn’t going to give up just yet so out I went.”

A few guys asked if I was okay... and told me (sensibly) not to be a hero. I texted Mrs B and told her I was sick and was just going to see how I went for a few minutes. I got to the cycle path section, saw Gav (well done mate) and stopped for a pee. But, I couldn’t pee. I tried some water and managed about thimblefull, before walking on.

Running was totally out of the question now; my back wasn’t too bad but I just felt so weak. A medic stopped me and asked if I was okay (I wasn’t the only one he stopped, by the way). I told him I’d been a little sick and he asked if I could pee. I told him that I hadn’t for a couple of hours. He told me I could carry on but to take on at least a full cup of water at the aid station and, again, not to be a hero. I tried that, but about a thimble-full almost made me yack again. I saw S11 who gave me an encouraging shout (well done mate) and had a short chat with Gary aka Triumphant (well done mate) and kept moving.

IRONMAN UK

As I neared the turnaround point I was in such a dark place. I was going from sickness to hunger and back again every minute. I couldn’t run and was moving very slowly. But the worst part was people saying, “Well done. You’re going to do it.” They thought I was finishing and I didn’t have the heart to say they’d see me again soon.

“I didn’t have the heart to stop and say that I was doubting I could make it, so I just carried on.”

I rounded the corner to the finish chute and it broke my heart. I had to walk to the start of the chute with people cheering and running past me hands in the air, cameras flashing and hearing “YOU ARE AN IRONMAN”. But I had to turn away, get a band and walk in the other direction. I knew in my heart that I wouldn’t be back, that I wouldn’t hear my name with those words.

It’s at this point I had to make the second big decision of the day.

It was now 7.30pm. I’d been on the go for 13.5 hours and it had taken me 2 hours for one lap. I had 3.5 hours left to do 2 more and I knew I would be slower and had nothing more left. Do I keep going, see if I can find anything else, or do I admit defeat, not be a hero and call it a day.

myself. I learned that when I thought I couldn’t go on, I actually could. I also learned I’m determined to the point of forgetting what I knew I should be doing. Pig-headed, perhaps, but I wanted to finish. The most important thing I learned is that I know when I’m beaten and I definitely was!

I’d like to say it was my back that prevented me from finishing, and it did contribute for sure. But I am honest enough to know I cut corners in training. I missed long sessions too often, especially on the bike. If I hadn’t missed them maybe

my back would have shown its card earlier and I could have worked on dealing with it properly.

I also know the sickness I felt was because I got my nutrition wrong.

Maybe a sugar overload, maybe just dehydration, I don’t know enough to say for sure.

People tell me that 126 miles and 13.5 hours is a massive achievement.

Nobody else I know outside of this club would even try it. Right now, that’s little consolation to me. I didn’t finish what I started and that’s a bitter pill to swallow.

I don’t know if I’ll be back for another go. I’d like to think I will.

Knowing how much I gave it this year without making the end means I know what I’ll need to do if I try again. I don’t know if I have it in me to commit to that next year. I guess I’ll have to see.

Ironman is a cruel mistress indeed. ■

I called it, left the course, rang my wife and went to sit down and cried my eyes out.

Ironman was an incredible experience. I learned a lot about

Opposite page: Andy on the bike.

This page: We hope Andy returns to Pennington to conquer IMUK. We’re sure you will!

Global

Global September 2010 Domination Dom nation 23 Magazine Magazine

Said and Dion Dion Harrison has packed a huge amount into a short career so far. Winning the Long Distance World Championships in GB colours was the catalyst for turning pro, and he has since spent a lot of time in training central - Boulder, Colorado - where he seems to have met a bald chancer...

Who are you?

Dion Harrison. 30-year old pro Ironman athlete.

Where are you right now?

Madison, WI for the Ironman this weekend.

When did you turn pro and why?

March 2009 after winning the ITU long distance World Champs, finishing third at the 70.3 Worlds, fourth at ITU Olympic Worlds, winning London sub 2.30 and racing Kona in 2008.

Who are you racing for?

Sigma Sport and as an associate with Team TBC Sports aid.

What bike are you racing and why?

Trek Speed Concept with Shimano Di2 and HED 3-spokes. Why? Because it’s the fastest thing out there. Di2 is an awesome addition this season as well. I definitely recommend it.

Global

Global September2010 2010 24 Dom nation September Domination Magazine Magazine

ELITE INTERVIEW

Do you want to be in the BCTTT?

“Maybe one day you’ll let me.”

Talk us through an average training day.

A typical mid-week day will be a 90min 5k swim in the morning, 4hr hilly ride at midday and a 90min tempo run in the evening. Double run day once a week is 1.45hr run in am with a 2hr ride and a 60min run in the afternoon.

Have you ever been in a room with a midget and a pony?

I’ve been in a room with you and your bike...

Should there be a handicap system in place whereby fast pros have to ride MTBs and slow AGers have TT bikes?

The way I’m feeling after my crash, I’d be keen for that ranking system within the pros! On the subject of different race formats, I’d like to see a race with more equal weighting between disciplines, maybe a 4.5k swim, 40k bike, 17k run.

Why does Guy Crawford take his clothes off everytime he has a drink?

If you had a body like that, you would too!

Favourite location to train and why.

Stellenbosch, SA or Boulder, Colorado.

Amazing scenery for rides and runs, great guys to train and hang out with and loads to do in downtime.

Who do you train with and who is the most hardcore to train with?

I’ve been lucky enough to train with Tim Don and the ITU boys in Stellenbosch and the who’s who of long distance racing in Boulder.

Chrissie has got to be right up there as the toughest training partner.

Especially when power to weight comes into it at high altitude in the Rockies. She makes me bleed!

DION HARRISON

What races have you got coming up?

Wisconsin this weekend but a virus and bike crash mean it’ll just be a swim-bike training day. Austin 70.3 in October and Ironman Arizona to round off the year – going head to head with your beautiful self.

What are your predictions for Kona?

Women: Chrissie, Rinny, Cat Morrison.

Julie to lead until near the end of the bike.

Men: Crowie, Rasmus Henning, Marino Vanhoenacker. No swim skins might break it up more this year and Crowie needs to be there in the pack to hang on during the bike.

Road bike or TT bike?

TT for business, road for pleasure.

Soreen, yes or no?

Was a big yes when I was at work. I was a loaf a day man no worries. Being away from the UK the last 12 months, I’ve lost the taste for it.

Favourite blowout meal?

Choclate milkshake(s), Cheeseburger, chocolate brownie(s) and ice cream.

What session do you dread the most?

8x8mins at 330w on the Computrainer with tempo run off the back. Or 6hr ride in the rain. ■

What’s been your most memorable race so far and why?

Winning the Worlds for GB in Almere was a great experience. When it’s hurting the GB kit gives you that little bit extra. My first time in Kona will always be up there too as will IMFL 2009 as a real breakthrough as my first pro Ironman and a PB by an hour.

Global

September 2010 Dom nation 09 27 Magazine

What is there to say about the BCTTT Club Championships 2010 that hasn’t already been said on the forum?

Held at the ChaseRace Barton Marina Standard and Sprint race in early August, there were thrills, spills, hills, and some idiot in Speedos.

Top: Half man, three quarters dolphin, AndyM demonstrates an un-BCTTTlike turn of speed to be first out of the water.

Centre: Mick, resplendent in Team Laws kit, takes on his first OD triathlon.

Right: The OD racers tentatively enter the balmy waters of Barton Marina.

Global

26 Dom nation September 2010 Magazine

Sadly, there aren’t pics of everyone from the club who raced (and some pics that should be destroyed...).

Big up all those who raced, marshalled and supported: Rhino, RunningMad, Jon.E, Didds, ris, Conehead, Andy M, apnoea, Mrs C, Willy, Britspin and the entire Didds clan.

Club Championships 2010

Top-left: Didds, showing us mortals how 70.3 athletes take on OD. Bottom-right: Britspin, nearly BCTTT-er and keeper of the Soreen.

Top-right: Jon.E leaving T2.

Bottom-left: A pasty, chicken-legged, ris al-Sultan making a tit of himself in Speedos.

Global

September 2010 Dom nation 27 Magazine

KYLE'S SWIMMING FASTER.

Kyle Leto. Pro triathlete. Oceanside 70.3, U.S.A. 7.02am.

First out of the water in the new Helix—it’s debut race in the U.S.

Image courtesy of Tim Carlson.

www.blueseventy.com

THE WORLD IS SWIMMING FASTER IN BLUESEVENTY.

Global

Dom nation June 2010 Magazine

Be safe, be seen Winter is on its way and for those intent on riding through the long nights here are some lights to beat those EverReady ones you remember as a kid

Light art by Lichtfaktor Global

September 2010 Dom nation 13 29 Magazine

BE SAFE, BE SEEN

We’re into the Autumn properly now, and for some of you gentler types this will mean putting the bike to bed in the shed and getting on the turbo.

The hardier among you may still be riding during the darker months, and with daylight hours coming in short supply, we at GD thought that a bit of lighting advice might be useful. We’ve canvassed some club members, along with Bridgtown guru Mike the Bike and some picks from the guys who run top cycling website road.cc.

It goes without saying that it is worth checking your lights regularly, ensuring the mounts are sound and the batteries are still going strong. The latter is particularly important for rear lights, which are often missed as they are behind us!

For those with a love of regulations, I believe the Highway Code requires a BS compliant white front light and red rear light to be used after dusk and before dawn. It also requires a red rear reflector and yellow pedal reflectors.

On the back I run a couple of Smart ½Watt SuperFlash units. These run off a pair of AAA batteries and on flash mode they last ages. Having a couple means that if one is on its way out I’m not left unlit.

kit but for under £50 it’s pretty good. I’ve done two winters with it and it’s never let me down with getting wet or cold.

My front light is a Fenix L2D night-light torch, clipped to the handlebars with a TwoFish lockblock velcro mount. The Fenix is a proper all-weather aluminium torch, running off a pair of AA batteries. It costs about £45 or so but can punch out enough light to run on completely unlit country roads (which is what my commute is) – on turbo mode this is something like 180 lumens.

I still love my Fenix but light technology might have moved on a bit since I bought it. I’d still recommend it for a commuter who can charge the batteries at their desk and if it all goes wrong then buying some batteries is always an option.

The only substantial downside is also part of what make it really They are also fiendishly bright. handy – it uses AA batteries but Smart now do it as the Lunar R1 (1 will guzzle them at the higher Watt) which retails at about £10–15. powers. To get the best out of it They are easy to fit to seatposts, you need to use decent capacity saddlebags and even rear stays. The rechargable batteries and charge only problem I’ve ever had with the them up every single time. While Smart is that when it gets soaked the normal mode (about 60 it can get jammed on, meaning lumens) is good for 4–6hours, the batteries get drained when it is turbo will eat a set of AAs in 90 parked up after the ride. mins.

That’s not in the range of MTB-type

It should be noted that not all these lights meet the British Standards fully; the rear ones in particular should have an integrated reflector but few do.

ris Global

Global September2010 2010 30 Dom nation September Domination Magazine Magazine

The Fenix doesn’t have a flash mode or any side-lighting but for what I use it for it’s about lighting my way, not being seen.

It’s not strictly road legal either, but I wouldn’t swap it for something that was but couldn’t get me out past the last streetlight.

WINTER LIGHTS

We asked the superknowledgeable types at cycle website road.cc for their suggested lights for winter, and got two suggestions.

Dave offered us the RSP (Raleigh Special Projects) lights, and in particular the Asteri front and Astrum rear lights. The guys at road.cc see a lot of cycling kit and Dave was really impressed with the beam strength and run time of the Asteri.

It retails for about £70 but packs a hefty punch for the price. At 2m range it was measured at over 500 lumens!

The best thing about this light is the run time. Given its size you might expect it to fizzle out after a couple of hours – especially since it’s quite bright – but it’ll go for over 6 hours on full beam with no problems, and after that you can have another 3 hours of low beam before the battery finally gives up.

That’s enough light for an all-night excursion right there in a tiny torch. The unit runs on an internal Lithium Ion battery, so once it has run out you’re only an overnight

charge with the supplied mains adaptor away from another full night of illumination.

A very well made light with a great run time, the Asteri 3 is an excellent choice if your commute takes you beyond the city limits. The only downside is the lack of side visibility.

Tony suggested the Knog Frog or Boomer mini-lights for the urban commuter. Easy to fit, with no tools required, these lights are great for being seen and are inexpensive too.

The Knog units look great as well, with a delightfully quirky styling.

Constructed from aluminium with a single 3W LED it’s a well sealed unit and nicely finished too. The mount adapts fairly easily to standard or oversized bars.

The narrow beam is plenty bright enough for pootling along unlit lanes.

For more cycling news, reviews and vids go to www.road.cc

ROAD.CC

Global

Global September2010 2010 Dom Domination September nation 31 Magazine Magazine

BE SAFE, BE SEEN

I have to say I am a fan of Hope 2 LED lights.

on each seat stay and one on the seatpost.

They are great as they have an amazing beam for dark lanes and several optoins including a flashing option for city/town centres. They let you know when batteries are running low, can be recharged quickly and can be bought with 2 batteries so you can always have a spare charged. It’s not cheap at around £195; however, it can be bought from the usual priceshaggers at around £150–160. These have originally been designed for off-road night riding so have excellent beams. Hope also do a 1 LED commuter light that proved popular at about £90; however, I am a battery bright light boy – see below or shell out on top drawer systems like the Hope 2 LED.

I did get a chance to look at the new Bontrager lights (due to arrive 1st week of October). The Glo and Ember little 1 LED lights are really trick at £9.99 each and the Flare 3 Taillight is really cool with a strobe like effect for £19.99. These are what we will be selling instore.

Alongside the Rear lights we will be stocking the Bontrager Ion 2 headlight. It costs £34.99 and has a high, low and strobe setting.

Rear lights for me are Cateye TLLD610 £20–25. I run two to three of these for maximum exposure, one

MIKE THE BIKE

Global

Global September2010 2010 32 Domination Dom nation September Magazine Magazine

WINTER LIGHTS

MICKWOOD I bought this light to deal with my 22-mile commute to work which inevitably takes place during darkness. I also wanted something durable, waterproof, not too bulky and fairly lightweight. If I’m completely honest this light does the job. It’s robust and small enough to fit in your pocket/saddle bag to be pulled out for those rides where you get caught out!

up and down adjustment.

Whilst the 3 watt LED is bright for what it is, I always feel I could do with more illumination! I bought the light as a complete newby and with hindsight I think I’d want more light thrown out. I bought it with the mindset of cars seeing me and me not blinding folks. Now I’m a wiser biker...sod ‘em! Get more light for your buck!

This adaptability makes it ideal for those of us with more than 1 bike as it is quick and easy to put on any bike without the need to have a permanent clamp on the bike itself.

I went for the optional extras and got the rechargeable batteries and charger and I’m so glad I did. The bumph says 4 hours and I’d say that’s about right, if maybe slightly less but then battery care would come into play as always with rechargeables.

The light itself is in an aluminium housing, is waterproof and attaches via a rubber strap which clamps to any handlebar. It sits on a plastic base which can pivot allowing a left to right adjustability of approx.

45 degrees whilst the rubber strap attachment allows quick and easy

I use it until it starts dipping, then leave it on when I get back to completely drain and then simply bang it on charge overnight ready for the next day’s commute... simples. I’m happy with this light set up, although I won’t be rushing to buy another when the time comes.

I’ll be looking for a similar light which throws out more light.

Overall I’d rate this light set 8 out of 10 purely for the amount of light it gives, which does suffice but leaves you thinking it’d be nice with a bit more. * High Powered 3 watt LED light * Uses 2 x CR123A batteries and has a constant run time of approx 4 hours * Water-resistant * Fits to bike using adjustable rubber band/quick release bracket (tool free installation) * Charger with batteries available to buy separately

Global

Global September 2010 Domination Dom nation 33 Magazine Magazine

BE SAFE, BE SEEN

Some alternatives There are, of course, hundreds of other lighting options out there, but here are some ideas to be going on with. It also helps to have a jacket with hi-viz bits, or hi-vis accessories (like snap-bands or cycle clips), anything to make you stand out in the path of a streetlamp or headlight.

If you use a bag for commuting then that can be a great place to attach some additional flashing mini-lights, or use a reflective bag cover. You can even get small rear lights for clipping on to helmets, which is useful as it is closer to driver eye-level.

Of course, there is constant innovation in the lighting world, and much of this filters down to the cycling world. Three years ago the Fenix torch I use was the best thing; now it is the SSC P7. There are some brilliantly inventive things happening, with LED lighting wheels products from MonkeyElectric (pictured here) and the clever ‘Light Lane’ concept, which beams a cycle lane behind you. ■

Global

Global September2010 2010 34 Domination Dom nation September Magazine Magazine

Belgian Wafe

All the training, the travel, the pre-race nerves, and then your race is subject to the most monumental clusters.

This is what the BCTTT stands for, and Sister Moonshine shares her Antwerp 70.3 story so that we can truly know what it takes to earn that chocloate.

Global

September 2010 Dom nation 35 Magazine

BELGIAN WAFLLE

Antwerp 70.3 or how to ensure a DNF at your first halfironman.

Go back one year. Two sprint tris completed in under 1hr 45mins, which for someone who’d only learnt crawl, how to ride a road bike and run further than 200m in the preceding 6 months wasn’t too bad.

I picked up Eve to do the London sprint tri, my A race of the year. I had a fab time: best swim and run time, general adrenaline rush and quickly found myself saying “YES” to Eve’s idea of us doing a half-ironman in 2010.

By January 2010 I had entered Antwerp, 70.3, the rationales including chocolate and a flat course. I may live and train in Wales but hills have yet to be my friend, especially downhill on a bike. Did I mention chocolate? Part of the world I’ve never been to. Belgian chocolate. And it was relatively easy to get to.

Training commenced, Eve dropped out. Malteser dropped out but then dropped back in. This was a major relief as I was relying upon the image of chasing a Malteser as a motivation for getting round. Urban Panda appeared. It seemed that the three of us were out to contend for last place.

The peak element of the training plan proved somewhat un-peak like,

Antwerp 70.3 registration.

Global

36 Dom nation September 2010 Magazine

mainly due to work and family. This resulted in a miniscule amount of training taking place in comparison to plan. The week before race day the local pool shut and someone in their wisdom decided to lob enough water down from the heavens to flood most of the roads and make the lake unswimmable.

Then the hallucianation twinges started. First the right knee, then the left achilles. Or, was that left knee right achilles? Was that mid back or lower back? Thank God the day of departure arrived and I could contemplate what on earth possessed me to decide that the best way there would be a drive and ferry adventure. Ferries no problem, driving in Europe no problem but quite how I’d forgotten that it’s a 6hour drive to Dover from our house – I have no idea! Leaving at 6pm also meant a 1am arrival. Luckily the male elements of the family had decided that I was not safe to be allowed free in a country with that much chocolate on my own, so Carl (Mr Moonshine) would do the driving with Will (Master Moonshine) providing the psychological support – this entailed regular updates on his opinion of my mental health status.

We arrived in Antwerp on the Friday lunchtime, thanks to the TomTom. We had a lovely studio apartment (City Apartments) with a little kitchen, very comfy beds and a bath. I decided to find the river and the finish area – a 30-minute amble according to Google. 2 hours later, after a myriad of unpronounceable road names and some stunning architecture, common sense hit and a street map was purchased.

It turned out we’d done a brilliant

The loooong tunnel.

job of walking in every direction but towards the river. Eventually we found the finish, which you run through three times before the actual finish. It was surrounded by beautiful 15th century buildings, but all I could see at the time were the cobbles!

ANTWERP 70.3

Saturday dawned and I left the boys snoring to do a 20-minute spin, tackle those tramlines, and a 15minute run to try the cobbles. This should have been it for the day but common sense did a disappearing act and instead we wandered to an oriental market. Back to the flat and a chill out in front of the Tour de France, and then off to register.

Now just because the bumf says leave your car at T2 and walk to registration and T1 does not mean that you do it.

Why? Because this entailed an hour’s walk comprising cobbles, escalators, and a long tunnel to registration.

I got a fab transition bag and technical T-shirt after registering, and I did wonder that once I had these perhaps I could now go home!

I handed over my running stuff for T2; it was very disconcerting waving my kit into the back of a van, wondering if I’d ever see it again. Common sense deserted me again and we walked to T1 so I could stand there and recite “It’s just a big swimming pool. It’s just a big swimming pool.’” It was a further hour’s walk back to the car and then to the flat for steak and chips and hot chocolate pudding – yum!

Wave 6.

Race day I slept amazingly slept well, kicking everyone out of bed at 7am as I obviously needed the 3 hours to sort out everything before T1 closed.

Got to T1 at 9am so had plenty of time to faff, fiddle and generally wander around. The bike porn was amazing as was my first experience of hearing a tub blow – sounded like someone had been shot! I had several conversations through the T1 fencing with the Moonshine troops – Carl was getting progressively greener; it is useful having someone who hurls for you.

I met up with Malteser whose missus was back in the hotel also hurling – another theme, although perhaps with different causes! He looked great and I was looking forward to waving at him as we expected to see each other multiple times on course.

There was a good atmosphere, Will was drooling over the carbon

As close as Moonshine support could get.

whilst continuing in his role as psychological support; “Mum you’re f**king nuts.” My nerves meant that I didn’t even think to give him the usual “William, language” response.

Time to line up in the black swim cap pen, which meant a walk down painful metal steps before slipping into the water – on the right at the back and then, hells bells, we were off. Or not, as someone beside me managed to swim straight over me heading at 90 degrees to the course. I need few excuses to have a wobble in the water and spent 100 metres breaststroking with that little voice saying “Give up now you idiot.” I ignored the voice and I got myself into crawl and actually passed two people! I came through the swim in 57 minutes, which was actually faster than my previous 1500m time – I’m good at being slow!

Global

September 2010 Dom nation 37 Magazine

BELGIAN WAFLLE

with their own out-riders and some very definite peleton-like groups, although the marshalls were busy with whistles and yellow cards.

T1 entailed pulling on a long sleeve top which I probably didn’t need and setting off not last. This was soon resolved as the two behind me came past like Exocet missiles and I acquired my very own police out-rider as I took up position at the back of the field.

At no point in the next 60km did the bike feel good. I felt like I was pedalling through glue; my HR sat at 160 and while I wasn’t out of breath no matter what I did my legs felt stuck in treacle. My police escort swelled to eight as my original one declined to swap places. I presume they were more than happy with the prospect of 91km of watching my backside. Not satisfied with being eye candy, my backside became a beacon for random competitors on their 2nd loop – slapping it and yelling “Good job, keep it up.” I got to see the front-runners go flying past

Top: T1 transition area.

Right: Moonshine and her personal outriders.

Global

38 Dom nation September 2010 Magazine

I have to say that it isn’t the most picturesque ride I’ve ever done; it passed through an industrial estate with enough railway tracks to cross to keep the most avid Thomas the Tank Engine fan happy. They did at least cover them all in carpet so the dreaded front wheel getting railed didn’t occur.

Coming up to the turn-around point I momentarily lost my out-riders and could then hear a definite scraping noise. When I checked I realised what a complete idiot I’d been – my brake callipers had to be turned a little up on the front wheel so the brand-new pads didn’t rub on the wheel and the bloody thing was pointing down – well and truly on.

I’d just spent 50km cycling with brakes on – believe me I outdid Mr C on the F-bombs. The next 10km was something of a speed improvement and I got to wave to Malteser again,

“...my backside became a beacon for random competitors...” looking good and strong heading back to T2. Then the race officials arrived and told me “You will not be allowed to run, you will be out of time, you must stop now.”

Now I probably should have said “Bugger off – I’m not out until I hit the cut off time,” but I did the girly thing of thinking of all those poor helpers stuck out on all those closed road crossings waiting for me to finish and thought “Okay”. And that was my 70.3 over. 60km in 2.5 hours with the brakes on!

The trip back to T2 took some time as we went picking up the debris of punctures. There was an Irish guy with three and failed equipment; a US guy whose CO2 cylinder went puff and that was that.

ANTWERP 70.3

There was an ambulance cart-off which the Moonshine troops heard about back at T2 and had gone into “It’s got to be her” mode. We then sat behind the last competitor, a hand cyclist who had pinched my outriders. There can’t have been a single police motor cyclist anywhere else in Antwerp. He just got in inside the cut-off and I sat and mournfully waved at the lads as they stood on the road outside T2 in full-blown panic mode.

4. Do as you’re told in relation to parking, regardless of how stupid the distance to T1 is going to be.

5. Do as you’re told rather than saying piss off. Who knows you may find superhuman speed and make that cut off.

6. Arrive at the swim start and T1 set up early enough to knit an entire cable jersey.

I think I need to adapt the plan I used – 30 weeks for me resulted in me being bored and pissed off with training by week 22 which contributed to not getting enough hours in at a crucial moment. And, of course, I need to check MY F**CKING BIKE.

And most importantly: 7. Ensure you go on an extensive sightseeing tour in order to convince your family members that they really are on holiday. Especially if it equates to over 30km the day before.

Most worryingly Mr Moonshine is combing the internet trying to find So if you want to ensure a DNF another 70.3 to go to this year! Ican’t please ensure the following: decide whether he was hoping to finish me off and claim the 1. Make sure that work is completely insurance at Antwerp or he’s more full on for 2 weeks beforehand, so disappointed than I am! ■ you arrive knackered.

The future So will I try this again? Hell yes!

Will I do anything different? Well apart from the completely bloody obvious, yes. I want to find some people to train with – training slow is doing me no favours. Get some coaching – look out Hussler. I now have a child at Keele Uni so will have an excuse to come up to Stoke.

2. Get a niggly Achilles issue and ignore it so it becomes more of a niggle and would have been a problem on the run as it did whinge on the bike.

3. Set your bike up the day before and don’t check it on the morning so you cycle with your f**king brakes on.

Top: Malteser entering T1.

Left: Let me out!

Right: Cate’s baby Giant, with the offending brake blocks.

Global

September 2010 Dom nation 39 Magazine

BCTTT VITAL STATISTICS Each issue we draw some stats from the club membership, or reveal the results of a poll vote among the masses. This time we asked: How was last season? (2010) And, What are the plans for 2011?

HOW WAS YOUR 2010 SEASON?

Scaled responses to the 7 options: 1. Disaster 2. AWESOME! 3. Mostly overseas 4. Injured 5. Disorganised nonsence 6. Alright, I guess 7. Boat

1

3

2

5

4

6

7

WHAT IS THE FOCUS FOR 2011 RACE SEASON?

Scaled responses to the 9 options: 1. Ironman 2. Go faster 3. Not be broken 4. Go longer 5. Have babies 6. Go shorter 7. Running 8. Cycling 9. Shiny things

1

2

3

4

5

6

Awesome year, and now we’re all going to go faster, once we’ve organised the expecting parents into shape...

Global

40 Dom nation September 2010 Magazine

7

8

9

Technique for the self-trained triathlete Or, I’ve bought that gadget.

What do I use it for?

Brother Castle gives an explanation of what can be learned from new shiny gadgets.

Global

September 2010 Dom nation 15 41 Magazine

It’s autumn. The leaves on the trees are tinged with brown, the wetsuit has been hung up for winter, and those warm base layers are starting to look more attractive. This is the time of year to review past performances and make plans for the next year. Time to forget about about going fast to smash those PBs, but to let the body recover and settle down to some base training, and to work on technique.

Technique is very important to a triathlete. In a multi-sport event you typically have one strong event; something that you might have done for a while, that you enjoy and comes naturally to you. If you are fortunate, you may have a couple of strong disciplines. But very rarely are you naturally good at all three. Of the three disciplines, only running is a truly natural activity – both swimming and cycling are highly technical events. Although we’ve been running for millennia, the modern bicycle was essentially a

Global

42 Dom nation September 2010 Magazine

late Victorian invention, and the front crawl was only introduced to Britain in early Victorian times.

It’s always worth spending time on technique because you essentially get something for free.

All the disciplines require effort, but, if by adapting your technique, you can go faster or further for the same amount of effort, then it’s an obvious win. For me, swimming is my weak point, and it’s all about technique.

I’ve just “swum” 500m in 15 minutes, when something near 10 minutes should be achievable, without being any more tired. It’s all because my technique is awful. If like most of us, you are a self-trained athlete, improving technique can be tricky.

Technique development is where coaching really, really helps. But coaching can be expensive and hard to come by. An alternative, or perhaps a supplement, to having

your own coach is to turn to technology.

A video camera is probably the best single tool for helping you to understand flaws in your swimming technique. A basic video camera can be had for a small amount of money these days. It doesn’t have to be a fancy underwater camera; you can understand a lot just from shots from above the water. Of course, you need someone to take the pictures for you, though.

The best time to discover flaws in your technique is during a race.

Technique is all the stuff that isn’t natural – things you have to learn and to concentrate on applying.

In the heat of a race it tends to be forgotten about, especially when fatigue sets in. It’s also easier to get a video recorder into the venue in a pool-based swim than it often is when training, especially if you have to use a public session in a public baths. If you can it’s well worth doing, and will give you plenty of areas to work on. A video camera can also help with running,

although running technique is something that is harder to change.

Unless you have a BBC film crew and a closed road, getting video of you on the bike is pretty impractical. But it is an area where technique is as important as any of the other disciplines. In the rest of this article I want to explore ways of using other gadgetry to diagnose flaws in technique on the bike.

Now, it’s quite likely that you have splashed out on a heart rate monitor, a cycle computer, or a GPS combination device. It’s a truism that triathletes tend to acquire gadgets. An underlying reason is that the triathlete instinctively understands that they need all the help they can get in their weaker disciplines rather than just liking shiny new things.

Once you’ve got your device, one of the problems is knowing what to do with it. Generally speaking, the device is there to assist you in achieving training goals – whether it’s to perform at a given level of

effort, pace, or some other metric. The devices also provide a log of what you have done.

It’s often the case that athletes don’t use the devices in events. One good reason is that it is less to worry about in transition, as many devices don’t work underwater. Another oft cited reason is that people just want to race and not worry about what is happening to a particular aspect of their physiology. While I agree with this sentiment, I also think that not wearing the device means that you miss out on some potential benefits.

There is a lot of information covering how to use the device in training, but very little on how to you use the device to diagnose faults in your performance – essentially looking at the outputs.

As I write this, my legs are still aching from Sunday’s triathlon. The bike course was an interesting three lap one, what could be called a technical circuit – it had quite a sharp long climb, followed by a very sharp descent. Both the climb and descent had tight turns, with varying gradients.

On the day, I was timed at 36:30 for the ride, but this included transition. I timed the cycling leg at 33 minutes, which, given the nature of the course, I wasn’t too unhappy with. This was a minute or so faster than I had done when practising on the course the previous weekend. However, the effort required took the speed out of my legs, and the run was a couple of minutes or so slower than I had aimed for.

Global

September 2010 Dom nation 43 Magazine

Wouldn’t it be nice if I could go faster on the bike, and without getting tired. Now, I’m not good at descending – I’m far too cautious – so I would expect there to be some improvements to be gained there.

And I didn’t seem to be hitting the speeds I wanted on the flat. It was these areas that, after the race, I had a gut instinct were the weaker ones.

But looking at the performance data of the ride from my Garmin 405 afterwards it pinpointed a different problem: the climb.

There is a lot to be said on cycling technique. One key aspect, especially in a triathlon, is keep up a high cadence (80–90 rpm). This is particularly true on hill climbs.

Another key aspect of hill climbing is to stay seated as much as possible.

You are only using your legs to turn the pedals, not to support your self.

You find yourself standing up when you are in too high a gear.

It is more efficient to use a lower gear, stay seated and keep the cadence high, than stand and turn a higher gear more slowly. Even if the speeds were the same, you use less energy when seated. When planning my cycle, I worked out a gearing plan. I have a compact on the bike (it is primarily a training/ sportive bike, rather than a TT bike) and I had decided to basically use four or five gears, staying on the big chain ring all the time. Top on

This page, top: Garmin 405.

This page, right: PennyFarthing Madness blog.

Opposite: Frome Cobble Wobble.

Global

44 Dom nation September 2010 Magazine

wanted to do while climbing hard, with the attendant risk of losing speed, or worse, the chain coming off in a botched gear change (as happened to Andy Schleck!).

My next objective was to keep at 90rpm all the way round, except on the descent when I knew I had to freewheel for a bit – I didn’t want to come off, or hit another competitor! the descent, next to top on the flat (peddling in top gear at 90–100rpm equates to 30mph, I was aiming to hit 25mph, keeping above 20mph, for this stretch). Third from bottom on the lower parts of the climb, then lowest after the gradient started.

But the key thing was avoiding using the lower ring, with its far lower gear range. It would have meant changing down from the big chain ring to the little, while change up from the big sprocket to one of the smaller ones. Not something I

For my telemetry, I used my 405 with the watch on the bike. I had speed and cadence on the display on the 405. I had set the 405 to auto lap every mile, and used a Polar unit to give me my heart rate.

Looking at the data, I saw that I had met the cadence objectives on the flat. The speed wasn’t too bad either.

It was a bit slower than the previous week, but I put this down

to a headwind. Downhill wasn’t too bad – I gained confidence at each lap, getting up to 68kph (40mph) by the final lap. I was reasonably happy with this, mostly freewheeling, and on the straight bits pushed the higher gear at 120rpm (i.e. well over 30mph) to keep momentum up.

It was the hill climb that let me down. I was certainly working hard.

Perceived level was up – panting like a steam train. A glance at the HRM showed 168bpm – well up to 95% of HR max for the bike. The graph on the previous pages tells a more interesting story. It shows the first mile of the course (1.6km). The first km was flat. The orange line is cadence, and you can see that I met my performance objective of 90rpm.

This translated into the target speed of over 20mph (blue, with a dashed line showing 20mph). I couldn’t push the highest gear so just went for one that I could turn at 90rpm.

I changed down a gear at 0.7 km – the cadence rises, while the speed stays the same, which is good. This was in response to the change in gradient (the green line), then changed back up at the end.

The first drop in cadence (A) was caused by a sharp left turn away from the flat road. Point (B) was when I changed into the lower gear.

This is when disaster strikes. The cadence falls off straight away, and,

if I recall, I was up out of the saddle.

It’s not until I find my rhythm and sit back down at (C) that cadence and speed pick up – even though the gradient is the same. This story pretty much continues on the next mile, and the process is repeated on the next two loops round the circuit.

This probably counted for a good 30 seconds off the time that I took to get up the hill, not because I wasn’t trying hard enough, but because I was in too high a gear. These means that I have a potential minute or two that I could take off that course, without having to work any harder!

Speed for free! In the long term, I need to be strong enough to push that gear, but for now, a better strategy would have been to select a far lower gear (even if it meant dropping down to the smaller chain ring) right at the bottom of the hill.

More importantly, it tells me that my hill climbing technique is flawed. I should have sensed during the race what was going on, but lacked the race experience and knowledge to take the right decision in the heat of the moment.

Additionally, with the heart hitting HRM max on the bike route, I was left short of pace on the run. With a better strategy I could have gone faster on the bike and left more energy for the run.

Rather than getting post-race blues over what might have been, I now have some clear indicators of what was wrong, plus some good ideas of what to do next to improve things. Instead, I’m fired up to get out on the bike and tackle some hills. Once the legs have recovered.

■

Global

September 2010 Dom nation 45 Magazine

...at the 2010 Club Relay Championships Where better to demonstrate the cluster-credentials of the greatest tri-club in the known universe than by taking part in the National Club Relay Championships?

Three teams of four entered under the BCTTT banner – a delicate and sensitive ladies team, soft southerners who’ve never known a hard days graft, and some northern monkeys unsure of how civilised racing might work.

Between getting lost, not taking a gazeebo, getting lost again, forgetting all your kit and getting totally drenched they all demonstrated what makes this club great. They skillfully avoided any podium finishes and propped up the finishers tables with consumate professionalism.

Well done to all who took part or went to support. We salute each and every one of you!

THE GIRLS’ TEAM Apnoea Mermy RunningMad (Capt.)

Cat aka MrsB

Clockwise from top: An apprehensive Mermy; the Girls’ team all set in their wetties; the BCTTT girls post-race; and the cheering the teams on.

Global

46 Dom nation September 2010 Magazine

THE NORTHERN MONKEYS Iadama MickWood (Capt.)

TreeSurgeon Willy_77

THE SOUTHERN SOFTYS WannabeTri (Capt.)

Ben Laws JellyBaby Chappers

Clockwise from top: Northern Monkeys post race; Jelly and RunningMad; Chappers taking on uids; Mick and Ben; Northern Monkeys winner of cluster of the Homer award - TreeSurgeon.

Global

September 2010 Dom nation 47 Magazine

BCTTT RACES

The BCTTT membership spreads far and wide, and we encourage regional chapters to meet up and arrange rides and runs to support each other.

OCTOBER 03.10 HELWITH BRIDGE DUATHLON

We try to attend as many races around the country as we can and members have expressed an intention to be at the following events. Look out for the mighty ямВoral kit in transition and Bridgtown Cona Testa Triathlon Team or BCTTT.com on the race start sheets!

WARWICKSHIRE TRIATHLON

There is a list detailing which members will be at which races.

Your race not on the list? PM James on the forum.

CARDIFF HALF MARATHON

MALTA NATIONAL CHAMPIONSHIPS 10.10 PROFEET KINGSTON 8mi 17.10 BRADFORD CITY MARATHON SOUTH COMMON 10km SOUTHAMPTION

NOVEMBER 06.11 IRONMAN FLORIDA BALLBUSTER DUATHLON

24.10 GREAT SOUTH RUN

07.11 HAWORTH MUDMAN

OUTSIDE-IN, WIMBORNE

RUTLAND WATER MARATHON

BRIDGTOWN MAINTENANCE DAY

14.11 CIRENCESTER OFF-ROAD DUA

25.10 DUBLIN MARATHON

DECEMBER 04/05.12 RIDE IT! SOUTH DOWNS

Keep an eye out for the awesome club kit, modelled here by the recently doctorated Jibbenstein.

Global

48 Dom nation September 2010 Magazine

WAIKIKI WARRIORS IT’S THE SPIRITUAL HOME OF TRIATHLON BUT RACING THERE OFFERS MUCH MORE THAN JUST HISTORY AND GREAT COFFEE. CONEHEAD WAS BACK TO BEAT THE DEMONS OF 2009, BUT RON AND JAMES WREE THERE FOR THE FIRST TIME TO EXPERIENCE THE GLORIOUS SCENERY, HEAT AND HUMIDITY OF THE BIG ISLAND. RON GIVES US THE STORY OF IRONMAN 70.3 HAWAII.

Global

September 2010 Dom nation 13 Magazine

WAIKIKI WARRIORS

If you cast your mind back to last year’s race report from the (then) SGM’s visit to Hawaii you’ll probably remember talk of pain, bordering heatstroke and the “run from hell”. Despite this, when I got the email reminder saying race entry was open, my internal filter was in full effect and I had visions of beautiful blue waters, sunshine and, erm, smiling beauties in grass skirts.

The Hawaiian islands are of course synonymous with triathlon and there are few races more iconic than the Ironman world championships. To me, the idea of racing there was a big draw. My chances of making it to the big race in Kona might be slim-tonone, but its baby brother, the Rohto Ironman 70.3 Hawaii, was just about doable.

When I entered there was lots of time to train and prepare the logistics but life has a habit of getting in the way of best made plans. Between entry and the race a lot happened; I had a pretty serious accident which put paid to winter training plans, but I was able to start thinking about triathlon again in February and started putting in the hours. Back came the early starts and late evenings; I would get home from a long day at work and head straight out again to run 12 miles, or swim a couple of kilometres. Lazy Saturdays in front of the TV became four hours on the bike.

After a while I started remembering what I enjoyed about triathlon, and my confidence for the distance improved.

I got stronger and faster, and it all began to come together. And then 5th June came up on the calendar and the doubts started to creep in. No doubt about it – this was going to be tough.

We made it over, and there I was – the night before the race. Ana, my wife to be (two days after the race, on the beach, barring hospitalisation), and I had booked into the incredible Fairmont Orchid where the race was being hosted. Perched on the edge of the Pacific Ocean in this tropical paradise, there were golden beaches and pristine waters filled with turtles and tropical fish. It was such a beautiful place but my mind was on other things.

Having arrived a week earlier to acclimatise and make the most of the trip we’d been getting up progressively earlier each day. By Saturday the 04.00 start wasn’t as bad as it sounds. I checked out all my kit, checked it again, went through it all in my head, and then checked it again.

Transitions for long distance tris are different to what I was used to. Here, you have split transitons – different areas for swim-to-bike (T1) and biketo-run (T2), so all the kit you need for the race has to be packed up and entrusted to the organisers before the start.

My T2 bag had to be in on Friday afternoon, so cue major paranoia that I’d forgotten something crucial.

This page and opposite: James (left) and Ron (right) enjoy the sun ahead of race day.

Global

50 Dom nation September 2010 Magazine

HAWAII 70.3

a quick start, but that would turn out to be a problem later. J-roc had forgotten one of his water bottles but it wasn’t a complete disaster as he had his aero bottle on the front, and plenty of aid stations along the way.

Ordinarily, the only crucial things are your shoes, but here, it had to be a chapstick or sunscreen. Imagine how I felt when I handed over my bag to some old dear in a wheelchair who proceeded to put it in a bin bag next to her. “Does she even work here?” I thought. “Has she just wheeled herself in here looking for the bathroom and thought she’d help out?”

Evo the wheeled destroyer (my Look 496, supplied by Mike the Bike Taylor at Bridgtown Cycles) had been dropped off at T1 (Hapuna Beach), so after a forced breakfast on race morning I went to meet James. He wasn’t hard to spot in his blue Team Laws (teamlaws.co.uk) trisuit, with the rainbow on the front. I thought I noticed a couple of blokes trying to catch his eye but he was too bleary-

eyed to notice. The Americans were all sizing each other up. It was a total ego-fest.

We hopped in the van and headed over to the swim start, chatting nervously and sipping nuun and water.

We got to transition and worked out our bearings. I gave the bike the once over, pumped up the tyres and put the bottles on. It all looked good. I clipped my shoes into the pedals ready for

“...there were pristine waters filled with turtles and tropical fish. It was such a beautiful place but my mind was on other things.”

The sun was up by that stage and the light reflecting off Darren’s shiny dome told us he’d arrived. We headed down for body marking and back up to change into our swim gear. This was it – there was no backing out now. The adrenaline was flowing – that mix of nervousness and excitement – and the air was full of it. Everyone had stopped chatting and were into thousand yard stare mode. All the big egos were out in force by this stage.

Darren had gone out for a deep water start, but James and I both needed a leak, so we headed for the nearest loos. We expected big queues, but managed to pick the one place with only two cubicles and no urinals. Some old guy came up behind me and started chatting about the war which was a welcome distraction from the madness and the pain in my bladder.

I made it back out with about three minutes to spare and ran down to the start line. The sun was shining, the music was pumping and loads of people were cheering us as we came through the entrance arch.

Global

September 2010 Dom nation 51 Magazine

WAIKIKI WARRIORS

to distract me, but I tried to keep focused on what I was doing. I was aware that the course was unfolding and was now on the long leg. The buoys were hard to see with all the choppy water and other swimmers, so I went wide at the first two. I was swimming well, but wasn’t expecting the last turn to come up as soon as it did. I normally have a few bad moments on a long swim but I felt pretty good all around this one.

Over the tannoy, someone was singing, but I couldn’t tell you what it was. There was plenty of chatter among the nervous excitement of the crowd. “Good luck man...”. “You, too...”

Cannon.

We were away. The swim ruck was in full effect – arms, elbows and feet everywhere. Salt water, rocks, fish, feet, and bubbles. I kept it together for the first hundred metres and found some clean water. “Get a pair of feet to stick behind and get a draft,” I thought.

“Overtake; look for someone else.”

I talked to myself the whole way around that course. “Settle down; don’t

go too fast and blow up. Stroke, breathe, high elbow, don’t lift the head...”

It was choppy in places, and you could definitely feel that it was harder at times. With the current there were bits where I wasn’t moving forwards at all.

The water was absolutely beautiful, though: crystal clear and warm.

There were plenty of fish around

“With the current there were bits where I wasn’t moving forwards at all.“

When I got to the beach there was a carnival going on. The spectators were cheering, the music pounding, and I could see Ana and Gemma (James’ missus) standing near the swim exit. I came out in 43 minutes dead, for what was probably 2km in the sea (running a bit wide to avoid the congestion at the buoys).

There was just enough time for a cheesy running pic, then through to the showers. I definitely wanted to get the salt off before tackling that bike. Some joker had put a really steep hill up to transition, but I dug in and ran on, passing about 30 people who were walking it.

In my plan I always knew T1 would be slow. I was favouring comfort over speed, so wanted to get dry, put on sunblock and a complete change of clothes. My pristine white top was now covered in the stupid ink they use for putting on a (pointless) race number, but never mind.

This page: The aqua ruck in full-force.

Opposite page: Ron posing on his prep swim, and Ron exits the water on his way to T1.

Global

52 Dom nation September 2010 Magazine

HAWAII 70.3

I finally got out to the mount point, and realised my schoolboy error with the shoes. Normally, I would use some elastic bands to keep the shoes level so I can slip them in easily. I hadn’t done it this time! I got one foot in, but the exit was up a hill and the other shoe kept dragging along the deck. “Keep it together,” I thought. I tried a few more times but had lost the initiative and had to get off, take both shoes off the bike, put them on my feet and get back on. “There’s a good minute or two lost,” I thought, but I was now on my way.

Because of drafting rules you’re not supposed to be within 7 metres of someone unless you’re passing. That wasn’t going to be a problem. I was tearing it up, breezing past people one by one. A quick glance at my heart rate, and knew I was pushing, but not too much to be a problem.

“I remembered the warnings about not getting enough fluids and fuel on the bike and started right away.”

The heat coming off the road and the volcanic rock either side was fierce, but I was feeling good. Evo and I were tearing up the competition – P4s, Ceepo Vipers and all kinds of super-expensive bikes were being left in our wake. I later estimated there was about a million dollars’ worth of bikes and kit on the road that day.

I remembered the warnings about not getting enough fluids and fuel on the bike and started right away.

I settled into a good rhythm and found my bike buddies – the six or so people I would swap places with all the way back. There was a young lanky bloke on a Felt, Aero boy (in some sort of kinky-looking red shiny outfit and aero helmet), KSwiss Pinarello Girl, Hot (KSPGH) and K-Swiss Pinarello Girl (you get the idea), and my favourite, let’s call him “Ridley Dean man”. He was on one of the nicest and trickest bikes out there (roughly 7 grand’s worth of your Earth pounds), but not making the best of it. He was a big dude and looked quite strong, but I don’t think

he knew what the aero bars were for as he rode the whole way on the base bars. Every now and again he would make a push (mainly on downhill dips), then I would catch him again 50m later. Having driven the course A a few days before I had a decent idea of what was coming so I wanted to keep a bit in the tank. Soon enough we came to the section on the 270 and the hills started. The heat went up a notch as well, but it was bearable.

Global

September 2010 Dom nation 53 Magazine

WAIKIKI WARRIORS

It was rolling hills for miles and miles, then as we started to get closer to Hawi the headwind we’d been promised by the weatherman appeared. It was really tough in places and because I’d slowed down, much hotter. On and on it went; my legs were hurting.

one for road rage, but this guy deserved it. I would later pass him about 5 miles from the end.

The wind started to back off and Evo was loving it. In my head I could see flecks of blue light coming off the front wheel as I got up to nearly 50mph in one spot, just as KSPGH came flying past!

I spotted Darren on the other side of the road on his way back, but had no idea where the turn was. Another few miles and I could see it. At least we’d have a tailwind on the way back, I thought. Although the roads were mostly closed to normal traffic, I passed some biker on a Harley with his hand out to one of the volunteers at an aid station. ”Budweiser please.” I briefly thought about joining him, but opted for water.

Downhill at last, but somehow there was still a headwind! It seemed like the wind had changed and we were now getting a head/cross wind, which is the very worst kind for someone of my size. I was running 50mm front and back and although very slippery into the forward air, when sideways on the bike was presenting a large cross section. When the wind gusted I was pushed across the road violently.

I was also doing about 35–40mph on the aero bars, which made it all the more twitchy. I was genuinely afraid at times – one strong gust and you would end up painting a pretty pattern all over the volcanic rock (i.e. glass).

Global

54 Dom nation September 2010 Magazine

The last few miles back to the Fairmont were increasingly warm as we were into the hottest part of the day. I started to feel a few cramps in my quads so dropped into a lower gear and started to spin the legs.

Only the run to go. Darren had warned about how tough the run was last year, as did everyone we’d spoken to who’d been there before. I had a good level of confidence for it though – I’m not a bad runner. How bad can it be?

On one particularly dodgy bit, I was fighting to stay upright, leaning over to my left in an attempt to trim it out. Some blonde American (le’ts call him “D***head”) on a Cervelo screamed “Out of my way, man!” “Tw*t,” I thought. Can he not see I’m only just about in control here? I’m not normally

I finished the bike in 2.53, so slower than I wanted, but I was still very pleased given the conditions.

Towards the end I was feeling pretty good, apart from a bit of cramp starting to creep in, but I didn’t think it would be a major problem.

HAWAII 70.3

“A wall of hot and humid air hit me as soon as I stepped onto the golf course. The grass was a real calf buster, and the humidity was unbelievable.”

I followed some dude with a crustylooking trisuit down the Fairmont driveway, the rings on his back demonstrating the huge amount of salt he’d lost during the bike leg. He looked for all the world like some science experiment gone wrong. I tried to point this out to him on the way past, but it didn’t seem to register.

These few clues could have prepared me for what was to come if I’d really been paying attention.

Entering T2 I passed a few folks struggling with their running shoes, and made my way to spot 1004. As I’d already spent so much time in T1 I didn’t have much to do here, but opted to apply more sunscreen and put a dry top on (again, long sleeved to protect from the sun). I legged it out through the run exit and allowed myself a small confidence booster.

I knew the run should be a good section for me – I normally do okay and my weekly long run is longer than this. I figured that I should be in decent shape here.

Hmm… I’d arranged to meet Ana a few metres out of the gate and gave her a quick kiss and grabbed my fuel belt which had a couple of little hip flasks loaded with nuun. I knew I’d be needing these right away and took a quick swig to get me started. The moment I arrived on the golf course I realised this wasn’t going to be a picnic. A wall of hot and humid air hit me as soon as I stepped onto it. The grass was a real calf buster, and the humidity was unbelievable. Anyone who thinks running on grass is easier hasn’t done it in Hawaii.

A wheelchair athlete just ahead of me was really struggling, and when we came to the first bump, he ran into trouble. He’d obviously tried to use momentum to carry him up the rise but didn’t quite make it, and had stalled about a metre from the top. All the bloke could do was hold on to his wheels because letting go to push would have seen him slip back. Someone just ahead of me did what I was about to and gave him a shove up. I don’t think the rules about outside assistance apply in this case.

How was he going to cope with the rest of this course though? More worryingly, how was I? Anyone who’s ever walked a golf course knows how many rises and dips there are. Having never swung a club in my life, I didn’t. Up a few

metres, down the other side, up again, down, up, down, up, down.

The route changed to paths intended for a golf cart, but the nature of the course made this off camber. For some reason, I had a pain on the outside of my right foot – right where my foot was striking this weird path. I soldiered on.

Opposite page: Ron on the bike (KSPGH just out of shot), and the breathtaking swim location This page: Wilting in the heat of Kona 70.3

Global

September 2010 Dom nation 55 Magazine

WAIKIKI WARRIORS

All around me were casualties shuffling and sweating. One tall, skinny bloke was barely lifting his feet off the ground – he was all hunched over and looked like he’d been going for hours (which of course he had). I picked up the pace a little, but a quick glance at my computer told me I was still only running at 10.5 min/mile pace. I normally run this distance at better than 7.30–8 min/miles. This wasn’t good. I passed a woman who looked like Skelator’s granny – one of those lean running types who had obviously been running marathons for 40 years in the sun. She was hurting; I was hurting.

Up and down, up and down – heat and humidity coming in waves. Some bright spark had lined the paths with lava rock (i.e. glass) just to add to the misery. It was truly horrible and soul destroying.

At one point, the dreaded thought popped in: “Am I actually going to be able to finish this?” This type of thinking is poison and I knew it. if you let this creep in when things start to hurt it just rattles around in your head over and over and can become a self-fulfilling prophecy. I put it in a box and left it there. There was no way on this earth that I wan’t finishing, even if I had to grab a lift from the wheelchair bloke.

Global

56 Dom nation September 2010 Magazine

The path kept on giving – up and down, up and down, up and down. My calves and quads were hurting, and the cramp from earlier was getting worse.

I was only a couple of miles in and it wasn’t getting any better. Sometimes, when I run off the bike it takes a while to settle in, so I pressed on hoping for a breakthrough moment.

“There was no way on this earth that I wan’t finishing, even if I had to grab a lift from the wheelchair bloke.“

The terrain changed and I finally hit some tarmac. “At last,” I thought.

“Maybe now I’ll be able to get my legs moving.” The cramps had been getting worse, but if I could get into a rhythm I’d be okay. My quads were becoming a real problem, though. I’d been taking on plenty of electrolytes, but wondered if I’d had enough.

Maybe the damage had been done on the bike; perhaps I pushed too hard on the way up to Hawi? I stopped for a quick stretch and then headed on. Passing an aid station I grabbed some banana, thinking the potassium would help.

The aid stations on both bike and run are worth a mention.The volunteers were absolutely fantastic: in the local vernacular, “Awesome, good jawwb”.

HAWAII 70.3

Later on in the race I came around a corner to spot what appeared to be some very attractive girls in bikini tops handing out drinks and motivation.

As I got closer though I realised it was what Darren later referred to as “the jailbait station.” Eyes front, boys!

Around mile 5 I caught up with Darren outside a porta-potty. He’d been in it already, along with the previous three.

Things weren’t going according to plan for him, either.

By this stage my cramps were a real problem, and I was having to stop every mile or so to stretch out. When I’d try to stretch my left quads, the hamstrings would cramp too, so I had to stretch them first. This was torture.

“...warnings about being passed by ‘... an old man, an old woman, a fat man and a fat woman’ were prophetic. “ The sun had gone behind a cloud but the heat and humidity were still there. I struggled on, but the terrain and conditions were tough. Mentally, I was not in a good place. As I started the dreaded “Road of the Damned,” I was in the worst possible headspace.

I didn’t know exactly what to expect other than it was supposed to be the hardest part of the course. People who’d done this race before had been talking about it in hushed tones and even the race brief had said that people go on at mile 9 and come out at 12 looking a whole lot different.

passed by “...an old man, an old woman, a fat man and a fat woman” were prophetic. I was being passed by everyone. Darren ran past me on the way back (how had he got in front of me?) and shouted: “Hey, Ronan. Ask them if you can run down this again a few more times…”

On and on, then finally the turn point.

Right then, I realised the last mile had been a steady downhill – not too steep but enough to put the boot in.

My quads were vibrating at this point.

I stopped to stretch again by the mile marker and the old boy shouted: “What a great photo that would make!

He he!” He was probably right, but I wasn’t laughing. Up the hill, cramp, heat, cramp, keep going.

It was a straight tarmac road, full of holes and cracks. Lava fields either side and nothing to see except where you had to run. The people on the other side of the road, who were on their way back, looked mostly melted and crushed. On and on it seemed to go. I was passed by Skelator woman and the Shuffler. An old boy, who must have been well into his seventies ambled past.

Darren’s warnings about being

Opposite page: James revelling in the finish in his Team Laws kit.

This page: Left, Darren’s fixed grin belies a man tortured by Kona yet again.

Right, been there got the t-shirt.

Global

September 2010 Dom nation 57 Magazine

WAIKIKI WARRIORS

This course was someone’s idea of a very bad joke. How could they make people run down here? “Why Jeebus, why?”

By mile 12, I was feeling worse than I’ve ever done while running, and it was back onto the grass for the last bit. It was beautiful, but all I could think about was finishing. I was only a few minutes off my revised goal of going under six hours, but I knew there was no way I’d make it.

I resigned myself, and decided to slow as much as I needed. I managed to strike up a conversation with some super-fit looking woman, who echoed my own thoughts about how hard it was, before I had to stop again as my legs spasmed. By this stage I had to stop every 100–150yds. I really wanted to get to the end. I’d had more than enough for the day.

Global

Dom nation September 2010 Magazine

“It was beautiful, but all I could think about was finishing. I was only a few minutes off my revised goal of going under six hours...“

All of a sudden I could see the finish, thousands of people, and hear music blaring. My nose was telling me there were large quantities of meat on a BBQ nearby. After feeling isolated for so long this was a bit bizarre, but in a good way. I somehow managed to run through the finishing arch, hoping that I didn’t cramp up on the way through, and have my photo taken looking like a demented John Cleese.

Some bloke was standing next to Ana and he started spouting some Americanisms at me as I came forward. It turned out he was a really nice guy that had been helping Ana, but I wasn’t in the mood and just wanted to sit down.

I’d made it. I finished in 6:16:49. This was much slower than I was aiming for but I simply couldn’t plan for the run. Cramp had done me in and I’d run my slowest ever half marathon. I can cover the distance in a little over 1h35 on a good day. That day it took me 2h24, which should give you an idea.

Darren later said, “Now you know.

You can’t tell someone about that run unless they’ve been here.” And he was right. He also said that run was as mentally challenging as it comes, including the Ironman marathons, which made me feel slightly better.

HAWAII 70.3

All the analysis in the world wouldn’t change the outcome, but I definitely could have done some things differently. Better transitions would have shaved minutes off, and I don’t think the extra time I spent really made me more comfortable. My fitness wasn’t really the biggest issue, but late (although small) changes to the bike position may have been a factor in my leg cramps. Then again, the heat and humidity might have had more to do with it!

I’ve so many people to thank – all the BCTTT massive for their support and advice, all the people who supported me – my friends and family, my coach Fiona Ford (www. triathloneurope.com) and most of all, my lovely wife, Ana, who puts up with bikes in the flat, sweat on the floor, smelly kit everywhere and generally being a triathlon widow.

It sounds like I’m being a teeny bit negative, but that’s just my competitive side coming out. In actual fact I was pretty happy; I’d set myself the challenge and finished it. I’d trained hard and made all the sacrifices, and there’s a lot of satisfaction in working hard and seeing the payoff.

What next? Well, I want to come back and tame that run, of course. At the time I was sure I’d never run that golf course again, but it didn’t take long for that thought to go out of the window.

Ronan McClelland Overall postion: 743 Swim T1 Bike T2 Run

43:00 10:29 2:53:09 5:47 2:24:26

Overall 6:16:49

1004 DIV: 119/172

I’ll be back. 

James McClelland Overall postion: 909 Swim T1 Bike T2 Run

46:12 6:22 3:08:54 4:36 2:33:38

Overall 6:39:39

1378 DIV: 73/90

Darren Roberts Overall postion: 617 Swim T1 Bike T2 Run

887 DIV: 94/172

36:33 4:36 2:49:37 4:42 2:29:04

Overall 6:04:30

Opposite page: Ron and Darren enjoy the post-race atmosphere, and vow to get their revenge on the course. One day.

Global

September 2010 Dom nation 59 Magazine

Readers Rides Merida Warp 5

JellyBaby and Gazza would lead you to believe that eBay was the way forward when it came to securing yourself a steed. They would say it was a wonderful place, full of opportunity and goodness. They would tell you the bikes they got were great. Well, they weren’t. They clearly couldn’t have been, as you don’t sell a perfectly good bike. You keep it or you give it to someone new to the sport in exchange for beer and wine! That is the way. Otherwise, you buy it new.

You don’t do second hand!

My first bike in triathlon was a wonderful Saracen Morzine for a whooping £230 from a discount bike wholesaler. It was a bike that saw me to many a good race and bike split. I have a fond memory of the black paint job with the go-faster red flashes. If ever there was an entry level road bike

Global

60 Dom nation Magazine

September 2010

Frame: Merida alu with carbon fork Chainset: FSA Team Issue TT Brakes: FSA BR-RO-6020 Derailleurs: Shimano Ultegra Cassette: SRAM Rival Shifters: Shimano BS78 Wheels: HED Jet6 – Stallion build Bars: FSA carbon aero with Vision extensions for triathlon this was it. It did teach me one important lesson: it’s not all about the bike, and unfortunately the rider has some input over the performance.

I remember my first olympic distance race in London and going past a Felt DA complete with disc wheel with a

rather numb and limb “whump” sound as if the person had been pedalling backwards. It still looked absolutely amazing, although at the time I saw no reason nor had any inclination to want to get one myself. Why would I need to when I was racing quicker on my £230 bike than someone with a £5,000 speed machine! The poor guy was going so slowly I felt sorry for him.

The bike served a couple of years of triathlon before the e-mail of the decade came through. My work colleague had a friend who was a distributor for Merida and they were looking to introduce the Warp TT series into the UK. They had a few of the Merida Warp 5s and were heavily discounting them to begin their exposure. He sent me the details and I basically just looked at the picture and it was a thing of absolute beauty.

When I found out the price I could get it for, it became a complete no-brainer.

I was beginning to really get into triathlon, my times had started to come down by chunks, I had the money and well – look at it! I was now waiting on the delivery of my first TT bike and I couldn’t wait! I admittedly took a bit of a gamble with the frame size having not ridden it prior to buying, but had had reassuring conversations with the distributor that it would fit and it would go like a machine.

Upon arrival, I carefully opened the box it came in, keen not to replicate some excited Christmas mishaps where eagerness had caused untold and unnecessary damage to presents of value. It gleamed so bright that my eyes burned looking at it. Tri-bars!

Bladed Spokes! A 52/42 TT chainset!

Ultegra. This was really living it. It didn’t take much time to get it built minus the carbon seat-post cover that you have to saw away at once you have the correct bike-fit.

Now, I know my body pretty well. I know what feels good and I know what feels right. Having never ridden a bike like this before I really didn’t know what to do with regards the set-up. It took about 3 hours of riding and making adjustments to seat post

ride. It doesn’t have the mega-stiffness of the Cervelo S2 I rode for Red Bull, but it doesn’t have the hammer-fest that also goes through your back. It’s a wonderful compromise and for the price I paid it was an absolutely steal.

I’ve only made a few changes in 3 years.

The main mechanics are still there and it still has the same thrilling ride that it did the first time I rode it. The most pleasing thing for me was the test ride reports it got when it became a bit more available – scoring in 9s for all categories. It truly is a bike worth the money.

height, then fore and aft position of the saddle. I opted to have all spacers on the stem below the bars to give me a more comfortable ride height as my flexibility wasn’t all it was cracked up to be.

In the end, I settled on a position and decided to stick with it. I found myself loving absolutely every second on it. I couldn’t not wait to get home to ride it, each and every day. It was a completely childish crush but it was mine, only a handful of others had one like it and it was so shiny and white! Oohhhhhh, not mention so fast. My training loop at the time was 18km and being completed minutes quicker than on the Saracen tank. The Warp felt lighter, more stiff and infinitely more aero. Plus I felt more aero, because I was. Taking those broad shoulder and hefty chest down out of the wind made a huge difference.

Before the invention, read purchase, of a bike computer the feel was lightspeed different, the reality probably 3–4 kph.

When I joined the BCTTT, it became apparent that everyone had a name for their bike. I can now confess that until that point I hadn’t named it! When looking more closely at the bike the decals stated ‘Intergalactical Speed’ and ‘Warp Triathlon Series’. Thus, the Enterprise was its name. Being the total geek I am, I can on occasions be heard muttering “Warp Factor 5 – Engage” when going particularly fast. Ah, the simple things in life! 

Craig

aka Wannabetri

I have to say that even now, I absolutely love to get on and ride it. It doesn’t matter if it’s hilly or flat. It’s a joy to

Global

September 2010 Dom nation Magazine

61

D EEP HOLE With global domination comes our contacts that reach the very upper echelons of the sporting industry. One such contact is “deep hole’”.

Global

62 Domination Dom nation Magazine

September 2010 2010 September

Every issue we try and bring you the latest gossip and insider info from the world of triathlon. Being the best triathlon club in the known universe means we have contacts in the very upper echelons of the sport who can give us an exclusive heads up – one such contact is “Deep Hole*”.

Rooting around the bins is one way of getting a lead, but Deep Hole is also a member of the modern world.

Arriving unexpectedly in your inbox, the rumour mill turns and delivers its assorted tales. Separating truth from fiction, the unlikely from the “def. info”, that is the hardest part.

Following FINA’s swim skins “clarification”, with most of the technologies returned to an age just beyond knitted stripes, it was only a matter of time before the other world bodies got onto it and so there was no surprise when the WTC followed suit earlier this year.

We brought you the exclusive on this in March, just showing how well our email was working back then.

The manufacturers have moved fast though, and blueseventy have worked hard and stepped up to the plate with their PZ3TX full textile swim skin.

WTC, USAT and FINA legal, the PZ3TX is a high performance and biomechanically engineered suit, designed for open water and triathlon.

CEO and Head of Product Steve Nicholls is particularly excited about the product. “With three triathlon clothing lines, a textile racing line in the pool

*Deep Hole may or may not exist, speak the truth or make things up on the spot.

Nothing Deep Hole says should be believed or repeated or given any credence whatsoever. The BCTTT reserves the right to deny everything and say nothing...

and a swimwear race line we were already immersed in textile development, and had several prototypes in testing prior to the change of rules announcement by the WTC. Essentially it just came down to tweaking a few different aspects of the suit until we were happy with the final aquatic drag profile that was being achieved in our testing. The initial feedback has been great; most of the testing we’ve done has seen 1–3 seconds/100m savings for top pro swimmers targeting a sub 54-min swim, which is the difference between front pack and also ran.”

It is, of course, a much desired swimsuit, and blueseventy are reporting that they are already shifting them in impressive quantities. Among others, some of the athletes wearing the new swimming will be champion athletes Luke Mackenzie, Rasmus Henning, Dirk Bockel, Leanda Cave, and triathlon’s number one pro team, Team Bike Boutique.

While we are on pro teams, word was received at Deep Hole about a future pro and age-grouper development team. It will be a collaboration between nuun and blueseventy, with support from Trek in the form of SpeedConcept bikes. Intended for launch next year, the development team will be headed by as yet un-named pros and is intended to give potential pros a rung up toward pro racing.

We look forward to seeing Dion Harrison being conned into hurling abuse at some AG-ers on film in the near future. When we have more definite news on this we’ll be certain to let the BCTTT massive hear it first.

Global

September 2010 Dom nation 63 Magazine

Global

www.bcttt.com

Dom nation Magazine

ISSUE 6 DEC 2010 IF I AM FREED FROM MY ENDOMONDO-FUELED NIGHTMARE!

2

Global

March 2010 Dom nation Magazine