WAVA racing

It’s a thing to make old people feel better, ironically I am now that old people.

As a rule I have tried each year just to keep my basic level above 80%, I feel if I do this I am in control of aging. (loose statement obviously)

Everyone who reads my blog knows how badly I crashed this year and the damage I did to myself, you will also know about the huge amount of effort I have put in to get my bike legs back. In the background I have of course been running/coaching and even doing the occasional speed work session. That all being said and done as I headed into Oulton Duathlon I didn’t real have anything beyond belief in myself to say how I would run so when I dialed that last km and ran 3.20 it was safe to say that I was surprised. I also believed I needed to fit a parkrun in and try hard.

As miracles and Hill Climb scheduled had it I was available for a hard effort and a chance for coffee with Nat at Stratford on the 6th of October.

My plan was to treat this like a RACE and do my full prep. I was also wearing the new Nike 4%(Mr Rix has a lot to answer for) . Breakfast was had and I prepared with a few miles warming up and full drill set. The only downer was the rain as Stratford has a grass section. Mentally I convinced myself the lack of rain until this point meant the ground would stay hard.

I hate rain, have I mentioned how much I hate rain ? Yet there I was on the line in race shorts in a vest having done proper preparation for a parkrun !!! Went off hard and by the grass I was already settled in behind the fast lad(settled in means I was 2nd and he was gaping me). Flew over the grass and targeted 5.30 mile pace, mile 1 came up in 5.30 ish so it was on. Into the 2nd mile and across the grass I felt like I was going ok, didn’t feel overly delayed by traffic yet mile 2 came up in 5.42(maybe I stopped to feed the ducks) who knows but strange. Hill Climb season has been about training for 3-6 min efforts and the last .1 is that effort so I kicked again across the grass I was ok, there was slipping but nothing tragic and as I hit the turn at the top of the course I kicked again for home. Mile 3 was 5.30 pace and the last bit came in at sub 5mm. I crossed the line in 17.11, realistically the target was 17.25 but the fact is I went out looking for 16.59.

Happy covers it well, yes I am questioning the 2nd mile and how I slipped so badly but given conditions this was a well executed run and I was stunningly strong at the end.

Oh the WAVA was 83.8 which is higher than my 5km PB. I’m 58 seconds slower than I was in 2008 but yes WAVA says I am a better runner or does it just say age allows me to be slow ?

All I know is this, it is the fastest I have run since 2014 and I think I can go faster.

Bad crashes are part of racing as injury is a part of sport, don’t let it stop you. Patience and planning makes anything possible.



Oulton Park Sprint Duathlon

I wasn’t supposed to be at this race as it’s the wrong time of year but given my crash in April I concluded a late season event would be fine. That said I gave this event no real focus at all. I’ve been running but all my focus has been on hill climbing really.

With race day here I knew I had good bike legs but there were as always questions about the running. I did my research and knew what pace I had done the first run and what my bike speed needed to be. The 2nd run was so bad last time I didn’t even need to know the time.


This was my post on Fetcheveryone.com just before the race

” So as I sit here the day before Oulton at 68.8kgs the following should be said.

I have bike legs although ironically not sure I have 30 mins of them but if I can find a wheel and get a minute off around half way expect a solid bike.

Run legs are unknown. Usually weight loss is coupled with more run miles but not the case here. I am largely untested with18.12 on a lumpy multi terrain course my only run that was anywhere near a brick session and I had about 40 mins between.

Yeap no brick work as I just don’t have the focus for duathlon at this time of year unless fun on an mtb.

So to wrap up

No brick work at all run to bike
1 session bike to run
Minimal run work
No 5km test of note
No bike work for this beyond saying for 16 mins I can ride a long way above 10 mins power and Thursday saw a spikey 10 mins just below 330watts at my current weight
Gary at Sportstest advised I didn’t go below 70.3kgs but I have by a lot and largely through shrinking my Upper body as my legs are bigger.

I do expect to be strong on the slope and my bike craft is awesome.

What could possibly go wrong?”

As you can see from this I was not feeling overly confident about my running.

Onto the race itself

Run 1 – within a few seconds of last year and completed in 15.33. I didn’t bother to warm up properly, I had jogged around a little in and out of transition to the toilet etc but knowing I would stand around for 15 mins it seemed foolish but on reflection I’m not sure ss the middle mile was somewhat laboured.

T1 – nothing to write home about, it was smooth and efficient just not fast, I dont flying mount so some time is always given up to putting my shoes on, as I leave T1 I always pass people feffing so think, time wasted in T1 is often saved on the bike

Bike – headed out quickly and was rapidly into a group of 4 that became 7 that became 17, reality was I felt good and strong and could get off the front but I couldn’t stay away when the wind was at its worst. Spoke with 2 lads from Wakefield Tri and on laps 3 and 4 we had a go to at least break the band but by then people were not quite strong enough.  On the final lap on the final climb a few of us jumped off the front, not a massive gap but it meant a smooth dismount and into T2


T2 – I am what I am which is smooth and organised, its not fast but not slow really either so nothing really changed.

Run 2 – having got off the bike(big improvement from Bedford) and through T2 without issues about 90 seconds in I had a small calf twinge, this repeated on me until the slow but come the bottom of the hill I was ok, at 4 mins in my hamstring pulled once, just once and the first mile came up in just over 6 mins, nowunderstand this is not a great mile and I had been caught and dropped by a few of my protagonists including the chap leading my AG. As I went round the hairpin another chap caught me and I realised I needed to raise my game. Could I ? Initially that kept me with him but as the course hit the 2 little slopes I moved back in front  and realised I was catching people. Another 6.0X mile but this one better for 2 reasons, it was a harder mile and it was faster than I ran on the first run. At this point the strangest thing happened, suddenly I was moving like I did 10 years ago, my stride flowed and yes I was working hard but I was covering the ground rapidly, a glance at the watch showed 5.20 pace. I just kept pushing and made more placing coming in just behind the V40 5th place finisher but given the same time.  38 seconds faster than my first run!!!!

27th overall Age Group win



It has been so long since I have been able to run the 2nd run in a multisport event and look like I was full gas not managing my body so I have to start here and wonder where the pace came from and why my body held together. As I said very little specfic work has been done but in the last 4 months I have done more leg training in the gym than the previous 4 years. I have done more sprint/powerwork on the bike than ever before. I’m the lightest I have been since I was a teenager. I had a rec right with efforts on the bike. I write all these things down and think they are all valid but in a situation that is rare for me I do know where 5.20 mile pace came from.

I think I need to grow a pair and go out a little harder on the first run.

The bike, I honestly believe I made the right decision sitting in as we went faster than I did on my own and less effort probably helped my run.

The 2nd run, yes I was fresher than normal due to not doing ALL the work but that last KM, I am rarely surprised when I race but this has me looking at training and trying to see where it came from.

I’m happy with my race.

Recovery has been good I took 3 days very easy and backed the running down as I had some pain in my left calf but this morning I was back putting in sessions on the bike.

Happy days indeed





This was supposed to be about CX but.

Oh lets be clear I got back on the CX bike and raced without crashing badly


Rode from the back of the grid to 45th overall and 16th VET. The big thing for me is that I really enjoyed it. Not sure when I shall ride again, the 7th Oct I think and I will again start from the back and not stress it. Gobi in not that bothered about the result shocker !!

So that is CX :¬)

Now onto what has really made me blog

This is Sue, she is a 1997 Mitsubishi FTO GR

I have been looking to take some miles off the Yeti by getting a run around and have viewed various vehicles over the last 6 months. Then almost by accident I saw one of these and remembered how much I liked them. After that things happened fast and Sue is mine.

There are issues, she is 21 years old but the engine seems sound and the body work is solid. My only concern is that I like her enough to start spending money :¬0

Petrolhead has a new toy !!!!!!!!!!!!!!!!!


Hill Climb season – OUCH !

Lets review last month – best part of 80 hours of training with 50 plus hours on the bike. I even did some long rides.

The good news is I got back on my Time Trial bike, it is not smooth but I am able to ride again, in effect that was the last barrier to being back in full training, actually in reality I still have some strength issues when on the MTB which makes CX season likely to be cut up.

I also got back in the water,  I know I said I wouldn’t but took part in a team event with my TRI club. As is my way one of the slowest in the swim but the fastest in my wave on the bike(not bad on the 2nd ride) followed by a solid run.

The big emphasis has been hill climb season, not being able to TT I was able to ride the road bike and this made me think lets build a lightweight bike and do it. Obviously I’m too heavy but will come back to that.


I found a small British Manufacturer called Northroadcycles and they supplied this very light Mistral frame and I supplied a selection of high spec components. Fortunately Ian at Northroadcycles wanted to build the bike and build it he did. 5.5kgs with pedals and she goes well.

So that brings us to me, weight loss after the accident was good to 72kgs but then I stalled, after a little HC training I realised I needed to knuckle down. At 176cm I am a fat lad on a hill climb so diet tracking and trend analysis started. Soon I was back in the 71s and then back into the 70s. This in itself would have been enough but ideally I could do with being about 68 assuming I can keep the power, this morning I was 69.6 which is my lightest since I was a teenager, it is taking effort and discipline oh and a lot of training but I have found a way that allows me to have down days each week so my weight goes up and then drops through the week. Trending shows that the high gets lower and the lower weight gets lower, WIN WIN .

That said I am still big and so have been hitting the gym and doing a lot of legs. I’m as strong as I was when I played roller hockey and because of this my power to weight is on the up. Lets not kid – my 1 min power has not eclipsed my best but it is close. My 3 min power is however the biggest it has ever been as is my 5 min power.

All in all things are going the right way, if I do get back on a CX bike I may well surprise a few people including myself.

I’m not a great hill climber but I am focused and improving.

As I have said before, don’t think what if, get out there and do it. Be smart, plan and execute the plan but don’t wonder….





The latest catch up

My bad really as I should have done this about 2 weeks ago. So in effect this will be a very underwhelming last 6 weeks review.

Ok Lets do July, I managed 65 hours of training, ran a sub 18 min parkrun and put out 309 watts in a 10 on my road bike. The bad news is I still have weight issues and at this point still couldn’t ride my TT bike.

Also after a hard effort on the MTB I pulled out of the CX study as I have a feeling I will not be ready for CX season, the shoulder does not have the strength

I did however buy a bike for hill climb season as I thought no contact just pain and I like pain. I bought a Frame from Ian and Jane at Northroad and Ian built it to my spec. It has come back weighing about 5.6kgs and it is incredible to ride. Really looking forward to hill Climb season.

Into August and the improvements have carried on, weight is still an issue but bike power has been excellent across the range.

Finally rode my TT bike last week, power for the first 6 miles was dire as was my confidence but I improved after the turn so all was ok. Hopefully I will ride one more club 10 and get it done at full gas before the season is out.

I also spent 4 days in France training with Laurent where I was once more shown why power to weight matters as he hurt me on many climbs.

I write this now having just come in from 95 miles on the bike, there is no doubt the 2 longer rides in France helped as my nutrtion was much better today.

I shall try to leave less time between blogs and really need to do a proper tested ride and review of the Northroad Mistral and if all to plan I have a ride on Tuesday .

I know I am excited :¬)



Having been given the all clear to train I have set to the task with some enthusiasm. The reality is I am not 100% so there has been a lot of base work.

So in effect my month has been:

Weight management – I’m a touch heavy

Base – rebuild


24.28 for 10 miles on the road bike but missing 20/40 watts depending on your point of view

18.12 for 5km, missing about 60 seconds

Now I look to July with more of the same really but maybe a few more harder efforts thrown in. Really get my weight under control.

The only bad thing is I still can’t hold TT position, I will attempt to hold things on the TT bike in patches but I have pretty much accepted no TTs in 2018 apart from on the road bike.

Talking of rebuilding, I was going to build a hill climb bike, now I still want it to look like a bike but it will be llight. It is also being built by someone else. Full pictures and information soon.

The road back is open !!!!!!!!!!!


I’m a bit fat but…..

The hospital says my ribs and collarbone have healed and that all pain is now only muscular.

Fatally he said, ” you can push as much as you can tolerate the pain”


It’s 2 months tomorrow and I have been back in training for a week, I am fat, slow and feeling very old BUT I am most definitely back in training.

Challenges still exist:

1. I can’t really train my upper body yet as some mobility is still missing from the shoulder

2. I have some spurious pain in my RIGHT shoulder !!!

3. Backache when running caused by the weight I have put on

Bigger picture means I can’t ride on the drops or in TT position.

It is however better than nothing and raises the possibility that I may race sooner than expected and maybe in July ride the TT bike.

The FAT Lord is back !!!!!!



October 2018
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