Training Review - Week 38 - Sept 18 to 24

Most of the week was just commuting and a bit of swimming. 

Saturday my Shutdown finished so I am clear of work so I can go back to a more balanced programme. I did manage to do some work on my winter bike to get it back in to use. Then I decided to replace the missing spokes on my mtb wheel only to find that the skewer was jammed. So that turned into a shopping trip for a new wheel. I then did some more yoga and stretching to try and ease off as much as possible for Sunday's race. 

Sunday was Huntly Standard Triathlon, which will get a post to itself once I catch up with the other race reports that I haven't finished yet. 

Longest swim year ever. My previous best was the 101.6 miles that I did last year. So I have already clearly passed that with 14 weeks left.

Through 1,800 miles on the bike. Another big bike week at 90 miles. 

Shortage of run miles again this week with none before race day. 

Missed my 1,500m swim target, because I was stupid mid race and decided to save energy with a bit of drafting rather than push on and tow two people.


Target totals -  Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Monday - Commute ride mtb to office 7.1 miles in 29 mins.
Commute ride mtb from office 9.2 miles in 54 mins.
Swim with TPT 2,300m in 50 mins. 

Tuesday - Commute ride to office 7.0 miles in 32 mins.
Commute ride from office 9.1 miles in 41 mins.
Swim at bucksburn 650m in 18 mins.

Wednesday - Commute ride mtb to office 7.1 miles in 33 mins.
Commute ride mtb from office 7.0 miles in 46 mins.
Yoga session 45 mins.

Thursday - Commute ride mtb to office 7.1 miles in 33 mins.
Commute ride mtb from office 7.1 miles in 43 mins.
Yoga session 

Friday - Commute ride to office 7.1 miles in 32 mins.

Saturday - Stretching and rollering.
Yoga 12 mins.

Sunday - Huntly Standard Triathlon
Swim 1,500m in 26:28.
Bike 22.5 miles in 1:13:38.
Run 6.3 miles in 47:58.

Actuals - Swim 2.8 miles (4,600m). Bike 90.2 miles. Run 6.3 miles. 
0 short core, 0 short light weights and 2 stretching / rollering session. 57 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 104.2 (97.0) [111.6], 
B 1,847.5 (1,548.0) [1,857.6], 
R 656.6 (613.0) [692.7].

Training Plan - Week 39 - 25 Sept to 1 Oct

With my race season effectively finished I should take a break. However we are going away on holiday next week and I still have to get too and from work this week so I still have a week of commuting and swimming.  

Target totals - Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 

1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Race Preview - Huntly Standard Triathlon

I have been lazy about race previews this year, and this one is going to be no different. 

Here are some links to previous.

                           2016 Review
2015 Preview     2015 Review
2014 Preview     2014 Review

2013 Preview     2013 Review                           2012 Review


Basically I would like to swim under 26 minutes. 
I would like to bike under 70 minutes, (65 would be better) I am in good bike shape, but this is all up to the weather.
And I would like to run under 48 minutes, which seems slow but it is a tough run course. 

Total of 2:25 I would be stunned. 
Total of 2:28 I would be happy. 
Total of 2:31 and nothing hurting the following week would be acceptable. 

Training Plan - Week 38 - September 18 to 24

Huntly Standard Triathlon this Sunday. My only standard distance race this year having skipped Knockburn. 

The rest of the week is still going to be full of biking as my Shutdown continues to dictate my work commutes have to be on the bike. 

Target totals - Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 

1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Training Review - Week 37- September 11 to 17

It has all been about commuting this week as I have been buried at work managing my ongoing Shutdown. Also the weather has been terrible and my winter commuter still hasn't been repaired so I had to resort to the mountain bike.

I did manage to sneak out for a slow run on Saturday afternoon and get three swim sessions in. 

Passed 100 miles swimming. Passed 1,700 miles cycling. Passed 650 miles running. First 100-mile cycling week since August 2013. But no stretching or yoga so unsurprisingly I am full of aches pains and problems.


Target totals -  Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Monday - Commute ride mtb to office 7.2 miles in 37 mins.
Commute ride mtb from office 7.1 miles in 53 mins.
Swim with TPT 1,550m in 43 mins. 

Tuesday - Commute ride mtb to office 7.0 miles in 35 mins.
Commute ride mtb from office 7.4 miles in 50 mins.

Wednesday - Commute ride mtb to office 7.1 miles in 32 mins.
Commute ride mtb from office 7.1 miles in 42 mins.

Thursday - Commute ride mtb to office 7.1 miles in 33 mins.
Commute ride mtb from office 7.1 miles in 45 mins.
Swim at bucksburn 1,000m in 20 mins. 

Friday - Commute ride mtb to office 7.1 miles in 29 mins.
Commute ride mtb from office 7.6 miles in 52 mins.

Saturday - Commute ride mtb to office 7.1 miles in 28 mins.
Commute ride mtb from office 7.2 miles in 53 mins.
Easy jog 6.0 miles in 58 mins.

Sunday - Commute ride to office 7.1 miles in  mins.
Commute ride from office to pool 6.0 miles in  mins.
Swim at bucksburn 1,100m in 22 mins.
Ride from pool 2.5 miles in 10 mins.

Actuals - Swim 2.3 miles (3,600m). Bike 101.7 miles. Run 6.0 miles. 
0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 101.5 (95.0) [109.3], 
B 1,757.3 (1,492.0) [1,790.4], 
R 650.3 (599.0) [676.9].

Training Plan - Week 37 - September 11 to 17

No racing this week, and commutes to the office every day for shutdown. 

After my longest bike week of the year I am going to crash straight past that with another huge bike week. I am also going to go through 100 miles of swimming and probably through my longest swim year ever. 

The flip side is that I may not run at all this week unless I can fit something in to a quiet evening somewhere or sneak out of work at lunchtime. 

Target totals - Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 

1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Training Review - Week 36 - Sept 4 to 10

Monday I lost entirely to a work trip to Norwich. I also had problems with a tight hamstring that I noticed pre-race on Saturday but is now really starting to bug me. There is no obvious reason why it is giving me problems and the extra long stretching session I did on Friday evening and a couple of rest days should have helped it relax but seem to have had the opposite effect.

Tuesday I took the bike for my work commute as I had my work laptop to transport after having it with me to Norwich and back.

Wednesday I ran in to work. This might be the last run commute for a while as I have to be in the office in time for Shutdown calls for the next couple of weeks and running in to the office is a bit of a gamble in my current state. In the afternoon I went across to Offshore Europe with Mrs M. 

Thursday I started on what is going to be a binge of cycling. To and from the office everyday for the next 17 days, including weekends. 

Friday I just rode to work and back. 
Saturday I had to go in to work in the morning for a Shutdown morning call. I decided to take the mountain bike to give it a test ride before the weather turns properly and I need it in anger. After work I headed to ASV for a steady swim in the big pool and then rode home. Some more kitchen shopping took up a chunk of my afternoon but I did manage to get home in time to watch the ascent of the Angliru on the final stage of La Vuelta.

Sunday I had to go in to work in the morning for another Shutdown morning call. I decided to take the mountain bike again. After work I headed to bucksburn for a shorter steady swim and then rode home. In the afternoon I decided to try and limit my run losses and went for a jog round the block to catch some pokemon.

My biggest cycling week of the year so far, although that will only last until next week. And sneaking in a third swim on Sunday morning made up for missing Monday. 



Target totals -  Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Monday - Work.

Tuesday - Commute ride to office 7.0 miles in 30 mins.
Commute ride from office 9.1 miles in 37 mins.

Wednesday - Commute run to office 6.8 miles in 64 mins.

Thursday - Commute ride to office 7.1 miles in 25 mins.
Commute ride from office 9.1 miles in 39 mins.
Swim at bucksburn 1,200m in 22 mins. 

Friday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 9.5 miles in 46 mins.
Yoga session 8 mins.
Stretching session.

Saturday - Commute ride mtb to office 7.1 miles in 28 mins.
Ride mtb to ASV 3.8 miles in 19 mins.
Swim at ASV 1,700m in 31 mins.
Ride mtb from ASV 5.8 miles in 42 mins.

Sunday - Commute ride mtb to office 7.1 miles in 30 mins.
Ride mtb to bucksburn 5.2 miles in 29 mins.
Swim at bucksburn 600m in 12 mins.
Ride mtb from bucksburn 2.5 miles in 10 mins.
Easy jog 4.1 miles in 41 mins. 


Actuals - Swim 2.2 miles (3,500 m). Bike 80.3 miles. Run 10.9 miles. 
 short core,  short light weights and 1 stretching / rollering session. 8 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 99.2 (93.0) [107.0], 
B 1,655.6 (1,436.0) [1,723.2], 
R 644.3 (585.0) [661.1].

Race Review - Scottish Aquathon Champs, Bikeless Beastie at Loch Lomond

I completely forgot to write a report about Inverurie Triathlon and I have been so busy that I have taken a while to write about the Bikeless Beastie as well. but right now, I am sat in Norwich airport again with a couple of hours to kill before I get to fly home so I can take the chance to catch up with this, and a rash of others that I have missed.

Last year the Scottish Aquathon Champs were held  at Knockburn Loch, right outside Banchory and less than 30 miles from my house. It seemed rude not to at least take part, and I came away with a medal and a good enough performance to justify selection for Team GB and a trip to Bratislava.

I hadn't planned to race this year's champs but as the season has developed I have not really been making much progress on the bike, and I had nothing better to do that weekend so I entered this year's Scottish Aquathon Champs which were in Loch Lomond, not quite next door.

I tried to convince Mrs M that a weekend in Glasgow would be fun, and I might just pop out for a bit on the Saturday morning, but she was having none of it. She made a good case that we just can't afford it at the minute. And on the back of that I had to agree and while I was already committed to the entry fee I could still minimise costs elsewhere by camping out rather than spending on a hotel. Handy since there wasn't a sub-£130 / night hotel within 50 miles.

Then I went to the Scottish Sprint Champs at Monikie. Following that I was somewhat unimpressed about the level of Scottish Champs organisation and seriously considered not going to the Aquathon. About a week out I decided I really should at least go and try to defend my medal and if I could get a decent race in I could think about a 2018 ETU qualifier as well. I expected the field to be tougher with it being a central belt race meaning the travel wouldn't deter as many people as the trip to Banchory might have.

I drove down the night before, planning to stop and camp about 2/3rds of the way at about Stirling. Instead the weather was driech and I drove on until I reached the course and found a nice quiet spot there instead and got my head down for the night. I slept surprisingly well and woke in time for the first arrivals at the course. I had a couple of cold butteries and lukewarm tea for breakfast and then wandered down to get registered.

The ground around the start was a bit soft as the rain had soaked in a bit, so I did a little bit of a recce of the run start and found it went immediately onto a hard path. I headed back to sign-in and set up my transition. OK, just left my shoes where I could find them as that is all there is to an Aquathon transition, but I was nice and early and I managed to pick a spot where I would be able to find them easily once it got busier.

I then headed down to the water to check the temperature (not warm, but not terrible) and then headed back to the car for a bit of a stretch and to get my wetsuit on. I then wandered back down to the start and by now it was getting quite busy so I chatted to a few random people before the official briefing, ad then headed down to the start.

We were given the opportunity to get in and do a bit of a swim warm-up but we were 20 minutes from the race start so I decided it wasn't worth going in and getting cold yet. That turned out to be a great call as with about 10 minutes to go the organisers decided that they should do a headcount of everyone going in to the water so pulled everyone back out and made them stand on the quayside freezing and wet while they counted them back in one at a time. There was a lot of shivering and grumbling as people filtered back in to the water. this time I left it until about two-thirds of the competitors were in before going in and doing a short warm-up, and ensuring that I came back to the front of the pack as the start countdown ticked round.

A deep water start to the swim suited me as it got everyone nicely spread out at the start and avoided all the nonsense fighting as everyone charges to be at the front of land starts. I had a nice space slightly to the right of center. The first buoy was about 200m out, but it is jut a marker, with the main turn buoy at about 350m marking an almost U-turn. This meant everyone was nicely spread out by the time we got to anything resembling a tight turn, and there was plenty of space to get round without any fighting.

At this point I started looking at who was around me. Mostly similar colour caps but a couple of ladies caps in and around. No real packs forming that I could draft off but there were some solo swimmers. I actually thought I was maybe taking it a little too easy at this point and pushed on so I never really got any good draft effect through the race. Towards the end of the race I realised the current had pushed me further in to the bank than I was aiming so I had to take a bit of a turn to get back out to the end of the jetty for the water exit. should have been sighting better after the third buoy.

Out of the water in 12:09. I think it was slightly short judging by how I swam but I will take it.

There is then a fairly long uphill transition which meant plenty of time to get half out of my suit and to pocket my goggles, earplugs and swim cap.

In to transition and it was still fairly cluttered with shoes. I managed to step out of my suit on the second attempt, after my left ankle snagged a bit on the timing chip. Got my shoes on at the second attempt, after nearly toppling when I put my foot into a soft swampy bit. Two girls passed me in transition but I was out and into my running fairly quickly.

The run starts with a short downhill and then heads along the loch-side, then into two loops at the top before coming back along the lochside path. It is fairly flat along that path and I easily passed both girls and started setting my sights on each athlete in front of me in turn. I managed to get a couple of younger guys before turning off the trail and into a park section which turned out to be mostly grass but with the odd soggy section. I hadn't recced this far and in hindsight that was a small mistake as there were definite gains to be had by choosing the right lines and taking a couple of corners correctly. The course then turned back onto tarmac and uphill towards Balloch Castle. It wasn't much of a hill but it gave a good view of the competitors for about 150m in front and some of those coming back down the last section of the hill after a U-turn and turning back towards lap 2.

As I approached the U-turn I could see a couple of guys ahead who looked to be in my age-group. They both looked to be running fairly comfortably but I took a note of the gaps to them knowing that I would see them again at this point on the next lap with about 1km to go.

After rounding the turn I noticed that one of the girls was still behind me. Apparently after I had passed her she decided to use me as her pacemaker for the run and was using me to drag her past all the other girls. I say 'girls' but she was a GB international age-grouper and first veteran lady so that is maybe a poor choice of words.

There is then a downhill and a turn back on to the second lap. Just at this point the overall race leader came whizzing past, having taken almost a mile out of me. I had seen him at the U-turn and was expecting him to pass but it was still fairly ridiculous how fast he went past me.  

The two age-group guys I was chasing were out of sight again but I figured since they had been out of sight on the previous lap I might still be closing on them. Back through the park and I took much better lines on the corners and picked of two places but they were obviously not in my age-group again. As I turned back on to the road and towards the U-turn I could only see on of the vets in front of me and at the turn he was exactly the same distance ahead as he had been on the previous lap. I couldn't decide if it was more frustrating that the other guy had gone into the distance or that this one was just dangling a little out of reach.

I struggled a bit on the uphill section to the U-turn and when I turned the girl from the previous lap was still tucked in behind me. As we made the turn back on to the trail to head along the lochside I could see a Senior and a lady (turns out first lady) just ahead and I realised that I had enough left in my legs to pick up for a long sprint for home. It took me about half the distance to catch the lady but the senior heard me coming and started his own kick. As we turned up the hill and in to the park for the last 100m to the finish he was still about 10 meters ahead but I decided he was catchable and went in to a flat sprint. This was not reminiscent of my previous sprinting form and actually nowadays a flat sprint turns out to be just inside 6 minute mile pace, and only for about 100m, but it was enough to overhaul him just before the line.

I finished 4th Vet, with last year's winner being out in front of the two I was chasing. Turns out I had been closing on the bronze medallist and while I closed 24 seconds on him during the run (and 3 seconds in transition) I had given him a headstart of 66 seconds out of the swim.

I actually finished closer to the winner than last year, (2:36 down against 3:21 last year) but in fourth place this year, missing out on a podium spot. The times should be enough to justify a place at next year's ETU champs, but might not, depends who else applies this time.

I am pretty happy with how I raced, and I really enjoyed the course. It was challenging but not

Training Plan - Week 36 - Sept 4 to 10

I have race options this weekend. Neither of which I particularly want to do. Knockburn Standard is a race I keep doing, but every year I moan about the course. As it is the Scottish Champs this year I really should at least make the effort to take part. My other option is to go through to Gordonstoun for the Moray Firth Triathlon. This is a much better race, but it costs about the same for a quarter of the race. 

I am also going in to a Shutdown at work. In my current role as Shutdown Coordinator the next couple of weeks could be absolute chaos and I may not get to either event and might have to bin a lot of commutes in favour of the train.

Also I lose Monday to a work trip to Norwich. 


Target totals - Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 

1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Training Review - Week 35 - August 28 to September 3

I forgot my phone so had a bit of an extended commute in the morning when I went back for it. My right shoulder was bothering me again but once I got to swimming it eased off nicely and I managed a pretty decent swim set. 

Tuesday was a slog of a run to the office.

Wednesday my ride in felt quite good, a bit chilly as I had 4 layers on and was still cold. Then the ride home was hard work and I got caught in another rain shower and a headwind for the last 5 minutes.

Thursday I jogged to work but I was exhausted and it was very slow. 

Friday I had a rest day and then did an extensive stretching and yoga session in the evening.

Saturday was Alford Novice Triathlon, which will get a post to itself. 

Sunday I decided on a lazy day. I did drag myself for an easy recovery jog and some Pokemon around Dyce. I was shattered again and spent 2 hours in the afternoon asleep. 

Short on bike miles having sacrificed a commute for a rest day and once again missing the extra sessions.


Target totals -  Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Monday - Commute ride to office 7.7 miles in 34 mins.
Commute ride from office 9.2 miles in 40 mins.
Swim with TPT  1,950m in 52 mins.

Tuesday - Commute run 6.9 miles in 65 mins. 

Wednesday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 9.1 miles in 42 mins.
Swim at bucksburn 1,200m in 23 mins.

Thursday - Commute run 6.9 miles in 74 mins.

Friday - Rest day
Yoga session 10 mins.
Stretching session

Saturday - Alford Novice Triathlon
Swim 400m in 6:29
Bike 8.5 miles in 27:36
Run 1.9 miles in 12:49.

Sunday - Recovery jog 2.9 miles in 34 mins. 


Actuals - Swim 2.2 miles (3,600 m). Bike 41.6 miles. Run 18.6 miles. 
0 short core, 0 short light weights and 1 stretching / rollering session. 10 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 97.0 (91.0) [104.7], 
B 1,575.3 (1,380.0) [1,656.0], 
R 633.4 (571.0) [654.2].