I Heart - Maloy's Blog

Did someone say FREE speed?

2012-01-18T17:38:00.009Z

[Pete Jacobs riding to 2nd place - IM World Champs, Hawaii]

I’ll admit I’m a bit sceptical when it comes to tri gear and gadgets. I’m from the old school of hard work/more training equals results and all too often in the sport of swim, bike and run, I see people with all the gear and no idea. The sport of triathlon is a marketer’s dream so it’s hard not to get sucked into the mayhem.

That said, I’ve reached a point in my triathlon journey where the margins for gains are getting smaller and smaller, and the little voice in my head questioning what if? What if I’m not riding in the optimum position to allow me to run efficiently off the bike? What if I reduced my bike split by 15 minutes? What if I could run a sub-3:30 Ironman marathon. What if I could be faster?

So I took the plunge. It wasn’t hard to decide where to go. Word-of-mouth talks.

Arriving at Freespeed’s premise on Power Road (surely a good omen!) I was filled with excitement and hesitation. £180 is a lot of tin and couldn’t (shouldn’t) I figure my set-up out on my own? The small voice had returned. A few moments on from meeting Richard, all my concerns were squashed. Just in the early exchanges we had, he put my mind to rest, without him knowing what my concerns were in the first place.

So onto the fit…

Starting with questions around my triathlon career goals and results we moved into simple flexibility testing. All the time explaining the reason behind the stretches. Even without getting on the bike, Richard made a crucial change. Convinced I’d set-up my cleat positioning correctly, Richard showed me a brilliant foolproof way to be sure. Sure as shit, I was proved wrong.

Freespeed 1 Troy 0.

Unlike the rest of the SBR world, I’m not a numbers person. This angle, that reach, blah, blah, blah. Get on your bike and ride. But spend 10-12 hours a week training and this data does become important. After being ‘noded up’ to resemble that of a crash test dummy, I set about doing the pedal interval tests. Seeing the Boeing 747 cockpit like set of numbers show up on the big screen in front of me was slightly intimidating, but Richard talked through all the data (without the jargon) explaining the figures and where he wanted me to end up.

A little tinkering here and tailoring there left me in a position both of us were happy with. But for me, aside from the Retul technology which many bike fitters use, Richard constantly added tips, tricks and advice to be more aero, faster and a better rider. It’s these ‘value-added extras’ that really impressed me and have stayed with me. Richard has a genuine want to share the knowledge and insight he’s gained through experience over his impressive career. This passion can be seen in the brand he’s created. It has a huge ‘giving back’ feel about it. I’ll certainly be following Freespeed’s development with great interest.

The point of this post wasn’t to give the in ands outs of a bike fit (that’s Richard’s job), but more a feel for why I think it was money very well spent. In the sessions I’ve done on the turbo since (frothing to hit the road but these Northern Hemisphere conditions don’t allow for a TT outing), I can notice the difference. No numb nuts, less tightness in the hips – the list goes on.

In summary, I should have gone ages ago. If you’re going to invest time and energy into a sport you love, it’s worth it. As Richard himself said, getting a bike fit won’t suddenly turn you into Fabian Cancellara. But what it does do is give me the confidence to train and race as hard as possible, knowing I’m getting the best out of what I have.

Got to run. I have a turbo session waiting.

Some images ‘borrowed’ from the Freespeed website.

freespeed.co.uk

Swashbuckler Middle Distance Triathlon

2011-05-30T21:13:00.013+01:00

Build-up

Other than not being able to run as much as I should have due to allowing my calf to recover and repair, I was raring to go. Swim training had been good, if not great. Same for the bike.

So going into the race, my only worries were:

1. Would my calf hold out?

and

2. Would my legs handle a half marathon with the minimal running I’d done leading up to the race?

Funny how sometimes the things you worry the least about, trouble you the most.

Race morning

Is there anything worse than diving to the start of a race in the pissing rain? Added to that, the trees looked like they were lying flat on the ground. Oh, and did I mention it was 3:30am? Yip, due to tides, kick-off was at 5:15am.

I’d planned on racing with my newly purchased aero-wheel cover. With the wind blowing a gale, I chickened out and removed it before racking. A decision I’m still regretting. This was a ‘B’ race and as such I should have tested the cover. Live and learn.

Setting up in transition the rain and wind started to ease slightly which was great.

Race time

Getting into the water I was frothing. It’d been ages since I last raced and I was keen to give this a proper go. Being a strong swimmer, I positioned myself on the front of the start line. There was a slight current running meaning an easier swim to the turnaround buoy but then more effort required for the return. It’s a two-lap, course.

Swim

The siren sounded and I put in a few hard strokes to get things going (Sounds like the opening line of the World Wanking Champs – ha ha ha). After a few metres I noticed a large pack coming past so drifted towards them. They were going quick and it felt too early to be pushing that hard. Mistake 1.

I kept a steady pace but in doing so didn’t sight as much as I should have. Mistake 2, a schoolboy mistake! When I finally looked up, I noticed I’d swum too far to the right. I tracked left and got to the turnaround buoy. For the rest of the swim it just felt like I kept losing places. On reflection, I lacked the speed. I’ve got too used to swimming ‘long’ at a nice steady, comfortable pace. In a half Ironman it’s full gas from the word go. 1,900m is short and should be raced, not just swum. Hard lesson to learn but glad I learnt it on a ‘B’ race.

I may come across as being too hard on myself considering I came out 13th (unlucky number alright) but being my best/strongest discipline, I’d hoped to be inside the top 10. Including transition, I swam a 32:49. A below-par result.

Bike

After a quick T1, I hopped onto Felty, looking forward to a ride around the beautiful New Forest. The morning rains had left the roads soaked. Starting out, it felt like I was riding with the brakes on. Having only taken the aero-wheel cover off minutes before racking, I thought maybe I’d knocked the brake onto the rim. My first thought was to stop and check but then thankfully I remembered there’s the option of opening up the brakes by turning the small knob on the brake callipers. Even after opening the brakes up, it felt like I was riding through hummus. It then suddenly stuck me. Wet roads = sticky roads. I had a small chuckle to myself and pushed harder on the pedals. I couldn’t help giggling as I passed at least three guys stopped on the side of the road spinning their back wheels thinking they too had brake issues. Another great lesson learnt and one for the Experience Bank.

The Swashbuckler bike course is breathtaking. Not only because my heart rate was sitting at165bpm, but because of the pure beauty. Open space, wild ponies and quiet roads. It’s a big chain ring course but with the wind up, it was tough going. I tried to pace off other riders (not daft – I NEVER draft), with the occasional rider flying past me. But I generally held my position and hammered away.

Only at about 40km (of 80km) did I feel like I was ‘racing’. Up until then I wasn’t comfortable. It felt really hard going and my mood was very negative. Maybe it was a result of the poor swim, who know? But on a half, there’s no time to ‘get into’ the bike. It needs to be smash, smash, smash from the word go.

I can happily go so far as to say it is one of the best bike courses I’ve ever ridden. On some sections you could see for miles ahead with the guys all spread out. Boy would I have loved to have had a camera. And the time of course.

I fuelled well on the bike. Nearing the end of the ride I was feeling increasingly uncomfortable. Again a result of the pan flat course which meant being down in the drops longer than any of the training rides I’d done. Time in the saddle doesn’t equate to time in the TT position. Some longer turbo sessions are definitely needed. The final 10km were brutal into a hectic headwind.

Bike split – 2:17:59.

Run

The only hold-up in T2 was getting my socks onto numb feet. It was more annoying than time wasting as it probably only made a difference of the few seconds.

Having been worried about the run since the horn sounded, I ran out of T2 hard, hoping any problems would surface sooner rather than later (shorter walk back!). But as with life sometimes, the thing I was most concerned about worried me the least. Not a single grumble from the calf or legs for that matter, except for my hamstring attacking me. But that was self-inflicted. Let me explain…

As already mentioned, I ran out of T2 with numb toes. About a kilometre into the run, it felt like I had a stone or berry stuck under the sole of my shoe. I knew it wasn’t inside my shoe as I would have felt that from the first few steps, so I could only guess it was lodged in the sole. Without thinking, I stopped and very stupidly lifted my right foot up towards my face. The sniper rifle fired. Well, that’s at least what it felt like. My hamstring instantly cramped and I quickly shot my leg out into a straight position. I must have scared my fellow competitors as I screamed out in agony. I screamed LOUD. Instinct kicked in and I just ran. The cramp faded quickly but boy did it give me a massive fright. Another good lesson learnt – no quick, impulse movements when it comes to legs and their muscles.

The 22.5km run is a two-lap affair, passing the finish at the halfway point. Getting to said halfway/finish point involves a fairly steep grassy hill (which we also had to run up after the swim) but other than that, it’s a fairly flat course that’s best described as lumpy. There’s a 2 or 3km section of trail near the end of each lap, which I absolutely love. It’s through a tall tree forest with the Beaulieu River to the left. I embraced the scenery and told myself how lucky I was to be racing in such a stunning environment.

I tried my best to ‘race’ the run, going with a runner when they came alongside me for as long as I could hold on. I targeted runners ahead who I could see were suffering/slowing and made sure to pass them with a little spurt of pace hoping they’d not bother to chase.

I held onto a fairly decent pace, starting out at well below 4:30s but slowed to around 4:40 pace on some of the final kilometres. With not worries with the calf, I felt stoked to be running with confidence again. This really helped my mindset and I pushed the final 2km along the trail, around the corner and onto the grassy ‘knoll’. I crossed the finish line knowing I’d run to the best of my ability. A great feeling.

Run split – 1:40:40

Total time – 4:31:30

30th overall. 9th in age catergory.

So, I went into the racing wanting to smash the swim and bike. What happens, I smash the run and fluff the swim and bike. It’s a cruel old world. But that’s what keeps it exciting. No two races will ever be the same, and it’s the experiences and lessons learnt that make the next one that much better.

Organisation

Five star. It can’t be easy putting on a race around the New Forest. They’re a vocal and understandably passionate community so any indiscretion (litter, dangerous riding, etc) gets the locals up in arms. The organisers put huge emphasis on this at the compulsory Saturday race briefing.

When being briefed, it was easy to tell that the Race Director has a genuine passion for the event versus it being just another moneymaking opportunity. They wanted to put on the best possible race they could. And they certainly did.

Along with the award for best bike course, they hands down win the ‘best medal’ award too. Not your run of the mill bronze medal. A lovely touch was the Race Director himself handing out the medals as we crossed the finish, thanking us for partaking in his race. We also received a great t-shirt, which I’ve used already to run in.

If you ever get the chance to race the Swashbuckler, I can’t recommend it highly enough. Entries sell-out fast so you’ll have to be move quick! But that’s the point.

Speedo Open Water 10km Swim

2011-05-29T18:57:00.014+01:00

I sit here writing just hours after completing my first 10km swim. I enjoyed it so much I thought I’d share the experience.

Why swim 10km?

I love swimming. It’s certainly my strongest of the three triathlon disciplines. Having raced two Ironmans over the last two years, I decided this year is about new and different challenges. Events that pushed the comfort zone or which a PB would not be possible. I’d got into a rut of only racing events where I’d have the chance to set new best times. Just the thought of swimming 10km in one go scared me, yet made me feel excited about giving it a go. So I did.

Preparation

Not ideal but when is it ever? I raced a middle distance triathlon one week ago and raced it quite hard at that. It left me pretty knackered at the start of the week. I managed a 2.4km swim on Tuesday and that was that. No amount of swimming in the lead-up week was going to make a difference anyway. The other area of preparation I was clueless about was nutrition. How do you fuel before and during a 10km swim? Learning is all part of the fun I guess.

Venue

It doesn’t get much better than Dorney Lake. Venue for the Sprint Kayaking and Rowing events at the 2012 London Olympics. And to think, it’s a school’s facility. Those Eton boys have it good. Having done a few tri races there before I knew what to expect. The only difference this time was that we were swimming in the return/warm-up area that sits to the side of the main lake. Two feed stations were set up on pontoons in the water at each end of the course so we never needed to exit the water at any point.

10km course = 3 loops. Straight up and back.

The race

Being a 10km, I thought people would take the start chilled (which of course we all were due to the water temperature) but man was I wrong. Off went the siren and on came the boxing gloves. I stayed relaxed and never got agro. After all, there was a long, LONG way still to go.

Nutrition wise I had a gel 15 minutes before entering the water and left a juice bottle and two gels at the athlete feed station.

I found some open water, got my breathing regulated and got into some long gliding strokes. Breathing to my right it was quite enjoyable seeing all the spectators walking along the bank. It made me think that if you’d want to take it super seriously, you could get someone to walk alongside at a specific pace and stay with them.

A great surprise after about ten minutes was seeing some mates who’d taken a detour on their ride to come and lend some support. I acknowledged them with a devil’s horns hand signal, followed by pulling a tongue, just to make sure they knew I’d seen them. It was a great motivator and much appreciated as it looked colder out the water than in!

Back to the swim. Well, I just swam. I sighted every now and then, sat on a pair of feet and drafted at times but I can’t really think what else occupied my mind. I sang, thought about my breathing, pace, life and about a 100 other random things.

My pacing strategy was to try do the swim under 2h45m. This works out at 1:39min/100m pace for the swimmers amongst you.

Completing the second lap (6.6km mark) I was thinking about laughing off any nutrition. I was feeling strong, weeing quite a bit (which told me I wasn't dehydrated) and worried that stopping would lose me time and placings. But then a few negative thoughts started creeping in (a negative mood is my first indication of needing to get fuel onboard) so made the call to get a gel. The feed stop was quick and I never lost any placings – result.

With the final lap to go, I decided to up the stroke rate and push a little harder. It had felt easy going. Rounding the top buoy for the last time was a big boost. Roughly 30 minutes to go. And about 10 minutes later is about when I started to feel uncomfortable. Heavy arms, aching shoulders and core, etc. I concentrated hard on my technique but think at this point I was squirming around like an eel.

The best way to describe the final 15 minutes is to imagine hardener being added to a tub of resin. Slowly but surely the mixture starts to harden. It felt like the water was turning to jelly.

At 200m to go I kicked as hard as my legs could and finished with a ‘sprint’ for the line. Job done. 2h48m30s. Bleak not to go under 2h45m but overjoyed to have completed my first ever 10km swim.

I’ll definitely be back for more, but maybe that’s because I’ve got water on the brain.

Organisation

Human Race run a slick operation. They’re a business and their entry fees reflect this. That said, their events are popular and professional. Plus the number of marshals and safety staff on course was praiseworthy. Thanks to all these people.

There were 750m, 1500m, 3000m and 10,000m swim options. Personally I think the starts could have been staggered better. I was very surprised at the number of 3000m competitors I caught and had to swim thought. This is always going to be an issue on a looping course and Human Race can’t help if people start breaststroking after 50m.

All entrants were issued with a t-shirt. Happy days. But no medal/finishers gift? Maybe I’m an endurance snob but I’d love to have been given something showing I’d done the 10km versus the 750m. A minor thing which shouldn’t overshadow a great event. Long may they continue to do these swim only races.

Virgin London Marathon Tips

2011-04-13T14:44:00.005+01:00

So this morning I reached the verdict that I won't be racing this year's Virgin London Marathon. Words can't describe the disappointment but that's life sometimes.

In the interest of hopefully helping any first-timers, I wrote a list of tips. Sharing is caring!

So, you’ve done the hard bit (well nearly), you’re fit, healthy and raring to go. Obviously stick to whatever you’re used to and only take advice on the things you might find helpful. Get a good night’s sleep on Friday, it’s the most important night. Stay off you your feet on Saturday (you could go for an ultra slow 15 minutes jog), drink water (don’t glug it down, it will only make you wee it all out) and relax on the couch all day!

• Pack your marathon bag and lay your race day outfit out, the night before. It will help you sleep as you won’t be thinking about what you need to pack/remember.

• Take your race number, scrunch it into a small ball and then open it up fully again. Making it crumply stops it from acting like a sail while you’re running. (Trust me, this is one of the best tips I’ve ever been given.)

• Smear your feet (esp. toes) in Vaseline when you put your socks and shoes on in the morning. It will feel squidgy for a few minutes but then your feet absorb it and it stops the blistering. Honest.

• Pack a loo roll to take with you to the start.

• Rather get there early and sit around at the start than have to jog to the start if you’re late. It’s a bit of a walk from the station. Going early also means you might get a seat on the train on the way there.

• Take an old ‘throw-away’ t-shirt and a bin bag (cut 3 holes for head and arms) to wear once you’ve put your finish bag on the truck. If cold, run with them on for a few miles until you’re feeling warm and then bin them. Don't waste energy trying to keep warm while you wait in the start pens.

• Take water to sip and a banana to eat before the gun goes off.

• Stretch a little before the start but don’t worry about doing a jog to warm-up. You’ll have plenty time to get warm.

• Make sure you run self-sufficient. Don’t hope to receive something from a supporter/loved one. If the trains have issues and the person isn’t where you expect them, you’ll be stressing. It’s a bonus if you do get something extra along the way but don’t rely on it.

• Don’t stress if the going is slow at the start. Think of it as a blessing as starting out too quickly will come back to haunt you later on. Seriously don’t worry if you feel the pace is too slow. Because you’ve trained well, the first half of the race will feel easy. It’s the second half that you’re saving it for.

• Run consistent. Stick to your mile splits but if you feel it’s too hard to keep reaching them, slow down a few seconds and reassess your goal time. (Better to slow down than blow up.)

• Take water from the end of the watering tables. It’s less busy. There’s so many watering tables, only drink when you feel you need to, not at each one. Don’t carry your water you pick up. Take one, have a few sips and throw it. Energy is wasted carrying it.

• Most importantly, enjoy it. Soak up the atmosphere. It’s incredible! You’ll get goose-bumps. It’s like running in a stadium for 26.2 miles. People will shout your name; raise a hand and smile (if you can). It’s so much fun, but don’t get too excited in the first half. All the adrenaline will make you want to run faster. Save it for a sprint finish.

• The last bit on the Mall will blow you away. Tears will flow, you’ll feel as light as air, and that’s it, you’ve done it!

Good luck! Let me know how you get on. Hopefully I'll shout your name along the way.

The cost of getting sick

2010-10-16T15:09:00.007+01:00

In light of Chrissie’s recent withdrawal at the IM World Champs, it got me thing about racing when not 100%. Everyone (including myself) agrees she made the right choice not to stand on the start line, but what about us normal age-group (non-pro) athletes? Would we make the right choice? And is our choice harder?

Cowman '09 - suffering!

A few years back, the week before the Cowman Half Ironman, I started coming down with something. At first I pushed those early feelings deep down, trying to ignore them, but as the race got closer, I knew things weren’t right.

Common sense obviously says, laugh off the race, it’s not the end of the world and there will be others. But then again, common sense thinks we’re idiots for doing these gruelling races in the first place. For me, it comes down to time and money, and it’s these very factors that affect pros less.

Due to T & M, I can pretty much only race two half Ironmen in a season, building up to and finishing with an IM. Let’s not forget either that as an age-grouper, races sell out quickly, to a point where we have to enter months (in some cases,12 months) in advance.

So let’s get back to my situation. Here I am thinking – this race is vital to my IM build up. I’ve paid 80 odd pounds (and Cowman is one of the cheaper races) to race and spent many, many hours training to get myself into shape. In the back of my mind, I’m thinking, all the other races in the calender have sold out many moons ago and I can’t even get a refund should I pull out. So what did I do, I raced.

And I suffered. It destroyed weeks of training, put me on the back foot mentally and most importantly, could have caused long term, life-threatening damage. I saw the same thing happen this year to my training partner. Coincidently, at the same race. I caught him on the run (which is VERY rare) and could see he was experiencing what I did the year before. He was half the athlete he normally is. And he suffered big time for a few weeks after too, both physically and mentally.

Pro athlete - Raynard Tissink

But being a pro, missing a race is kind of like taking a sick day off work. Granted they lose performance related bonuses, prize money, etc but they’ve got heaps more options to make amends for a missed race. Pros can pick and choose at late notice which races to participate in. (Correct me if I’m wrong please.)

Not for one minute am I saying it’s not hard to pull out of a race if you’re a pro, especially the World Champs. What I’m trying to say is that I think I’d struggle not to race, due to the circumstances already mentioned. I only get to race one IM a year. It’s a year of selfish commitment to train for one so to miss the big dance DOES feel like the end of the world. (I absolutely commend Chrissie for leading by example.)

My girlfriend - Chrissie Wellington ; )

My conclusion is this. I don’t think race organisers do enough to discourage racing sick. My decision not to race would be made much easier had I known I could have got my money back as a minimum, at the very least, a percentage.

I had a look on the Ironman UK website, and this is what they have to say about withdrawing from the race if it falls within 45 days of the start date:

After 45 days: NO REFUNDS WILL BE GIVEN UNDER ANY CIRCUMSTANCES. The Race Office Staff are not permitted to enter into any discussion in regard to refunds. This policy has been adopted by IRONMAN UK due to action taken by previous competitors towards IRONMAN UK Staff. Any email in regard to this policy will be forwarded a standard email response reminding you of these terms and conditions and directing you to the terms and conditions and this page. Any further emails regarding this matter will not be responded to.

...but just not a refund.

Fair? So get sick the week before, or even on race day and say goodbye to £350. I know organisers would have had to make provision for you to race, but let’s be honest, what percentage of the field is going to get sick that close to the race or on race morning? They make enough money from the event that they could easily absorb this cost. Yes they should put measures in place to make sure people don’t just pull out for no reason.

Some will say £350 versus risking your life ill isn’t even worth worrying about, but trust me, it would make a HUGE difference to me.

I’d be interested to hear your thoughts, good or bad. Drop me a line.

Troy

Emotional Berlin

2010-10-03T19:09:00.015+01:00

I’ve never met anyone who didn’t enjoy Berlin. For that very reason (and the history obviously), Barbs and I decided we had to visit this year. It so happened to lay claim to the fastest marathon course in the world too, so I conveniently suggested that we go on the weekend of the Berlin Marathon.

So both Barbs and I entered the race earlier in the year. I had the Outlaw Ironman as my main focus for 2010 with the Berlin Marathon positioned perfectly 7 weeks after. Enough time to recover but keep the fitness and endurance. Barbs unfortunately found out early on in her training runs that there was a problem with her hip. Race over. On the plus side, the problem is being sorted out and although it may require surgery, it means hopefully pain free running following her recovery.

We decided to go for enough time to do some sightseeing before, have the Saturday as a rest day (keep off the feet) and then chill after the race and only fly back on the Monday. This worked perfectly although I reckon we could spend a month in Berlin and still not see everything there is to see and do.

Something else that we did which is fairly unusual for us was to splash out on a nice hotel. It wasn’t mega expensive and we got it on a package deal with our flight, but it was 4 stars and very comfortable. More importantly, the location was perfect. From now on, I’ll happy pay a bit more to be closer to the start/finish of a city marathon. It took all the stress away from the race morning mission. 15 minutes walk to the start area, thanks for coming.

In April I ran a new marathon PB of 3:24 at the Brighton Marathon. This was off a reduced training schedule due to illness. I ran the Outlaw IM run leg in 3:45.

After the Outlaw, I followed my training partner’s advice and tried to get my running more efficient. In simple terms, the more efficiently one runs, the less energy they use. This allows the body to go for longer, quicker. So to get more efficient, the idea was to run for at least 30 minutes, every day. Ideally, you’d run the same route, with a HR monitor (I didn’t use one) and record your time. By losing weight or running with a better posture/style your time should come down. It’s also important to not up the heart rate i.e. push harder. So by keeping distance and effort (HR) constant, only efficient running will reduce the time. As I don’t have a HR monitor, I just tried to feel my effort and keep that constant while running with my hips higher, forefoot striking and head up – improvements that makes running more efficient. There is a tendency to over think things while doing this, so if you give it a go, don’t worry if it suddenly feels like you’re running funnily. The reason for the ‘every day’ repetition is to teach the body through repetition as well as hopefully lose weight through burning calories. This is hard to do while training for a triathlon (need time for swimming and biking) so it’s good to try it during an off-season or in between big races.

All of the above is obviously hardly scientific but going out trying to improve on something has to have a positive effect in the long run (excuse the pun!). I also can’t take credit for knowing the above info in detail, I got it all from my training partner who loves to research this stuff.

Perfectly timed, the opportunity came about to do a track 10,000m race with my running club. As ‘they’ say, a quick 10km is the base for a quick marathon, so targeting this run a week out from the marathon become a short term goal. Could I break 40 minutes for 10,000m? The answer – yes I could. I ran a 39:32. It hurt quite a bit but my strategy was all about pacing. Start and finish at the same pace. It worked and a week before the marathon I had a new 10km PB, but more importantly, the confidence boost I needed.

And so to Berlin.

Registration was really straightforward. I went to the Expo on the Friday to ensure I was off my feet on Saturday. What I took out of the Expo was the buzz and excitement of a big city marathon. It’s been so long since I’ve done a mass event, so the atmosphere and energy was great to soak up. Admittedly I felt less nervous as after an IM, a straight marathon feels way less daunting.

I woke up on Sunday feeling great. I was so excited to be finally here, ready to run the Berlin Marathon. I just had the feeling that today was going to be a good day. A great day. I wrapped a 3:10 pacing band around my wrist and made my way to the start. On arrival at the start, I kissed Barbs goodbye with the plan to see her at the 8, 19, 32 and 40km marks. The rain was bucketing down.

The start area was very organised. They even had specially made rain covers for us to wear. I made my way to the batched off start pens. I was allocated pen D. The vibe at the start of the race was brilliant. All the pros were introduced to the crowd to massive applause. Following some rhythmic clapping and a countdown, the gun sounded the start to the 2010 real Berlin Marathon.

I crossed the start line after about 50 seconds but best of all there was space to run the pace I needed to run. The road was soaked so most of the first few kilometres were spent dodging deep puddles of water. I settled into my 4:30/km pace quite quickly and felt great. It didn’t feel too hard and my breathing remained constant. I tried to soak up as much of the atmosphere as possible without losing focus on the job at hand. Nutrition wise, I took 9 gels. One every 20 minutes.

Before I knew it, I was at the 8km mark and saw Barbs. I couldn’t stop smiling and I shouted ‘This is awesome!’

To be honest, the rest of the race went by in a blur. I kept hitting the kilometre splits a few seconds inside the target time and kept feeling good. I tried to think positive things but there was always a nagging voice in my head that kept saying, “Come 30km, the wheels are going to fall off.” I got half a bottle of Coke off Barbs at the 19km mark and again at 32km. By 36km I could feel it was getting harder to hit the 4:30/km splits but I certainly wasn’t in the red zone. There was still something left in the tank. But when to go for broke?

I made the call with about 3km to go. By this stage I knew the chances of bonking were pretty slim and being on the ‘home-straight’ would keep me going no matter what. I pinned my ear back and pushed.

The actual home-straight is really quite long. You take a left turn and can see the Brandenburg Gate in the distance but there’s still about 1.5km to go. In my head I was sprinting, at max speed. Watching the race video, I look like I’m on a Sunday stroll. Running under the Brandenburg Gate was a special experience and it gave me the motivation to put in another kick and lift the pace for the last 200 odd metres. I crossed the line panting like an unfit, fat dog.

3:07:34

The sprint for the line ensured I achieved a negative split. I take great satisfaction out of running a NS so this just put the cherry on the top of a perfect race.

I sit here writing this having just found out that I go a place in the Virgin London Marathon. Incentive enough to try run under 3 hours?

Why is this post titled ‘Emotional Berlin’? Well, on one hand my race performance put me on such a high, but on the other, walking around Berlin reminded me of the terrible suffering people have experienced in this world. Berlin really brings this to life and there were quite a few very depressing moments. Let’s hope it a case of live and learn.

Here’s to a winter of marathon training and the search for that elusive 2:59:59!

Outlaw Triathlon Race Report

2010-08-15T20:13:00.012+01:00

Preparation
Make no mistake; training for an Ironman (IM) is hard. It requires sacrifice, dedication, selfishness and motivation. Ask anyone who’s done an IM and they’ll explain why. This year was no different. All I can say is thanks so much to my amazing girlfriend who put up with all of the above. I also have to say a huge thanks to Beloki (my training partner and fellow competitor) for the hours of hard training, advice, training schedules and for forcing me to do it all.

Having done an IM last year really helped. It made me focus on what’s needed to do well and get faster. I think the biggest advantage came from being able to manage the nerves. Nothing makes you more nervous than the unknown.

Training wise I did the miles. Loads of them. There’s no shortcuts when it come to the IM. Train hard and you’ll get the results, bar mechanical issues. I did quite a bit more cycling and swimming this year. Riding a few 200km plus sportives made sure of this. I never need an excuse to swim, as it’s my strongest and favourite of the three disciplines, so I logged many a lap. I won’t bore you with ‘training spreadsheet’ numbers, but if you’re interested, get in touch and I’ll share them with you.

Race Build-up
The race organisers held three swim events on the Saturday. 500m, 1,500m & 3,000m. I opted for the 1,500m. I hadn’t swam much the week before and following a disastrous zigzag of a swim at the Weymouth Half IM, I wanted to get in the water, check out the course and lock in my bearings. The atmosphere was great in the water, with everyone joking and chatting. As we were swimming in a kayak regatta lake, it was a straight up, across and straight back, shaped course. Having the kayak lane markings was great to help with keeping in a straight line. The best thing about doing the ‘practice’ swim was it allowed me to get used to the weed. In patches it was really bad, like trying to swim over a net, submerged just below the surface. It got stuck on my hands, face, shoulders; you name it. The key was to not panic; swim strong and you’d get through it. I made sure to look around, stretch out, think about my technique and I even made time to wave at my support team watching from the bank. Swim done, it was time to ‘rack-up’.

As I took Felty (my bike) off the car, I noticed something was missing! One of the arm-pad rests had blown off on the drive up. After a small panic, I just thought “Don’t stress, they’ll be selling more at the Expo”. I quickly jogged back to the registration hall and looked around the various retailer stalls. NONE! I could see the sympathy on the faces of the retailers. Although it’s such a small and fortunately ‘not race ending’ piece of equipment, having comfortable arm-pad rests on a TT bike for a 180km ride is kind of a big deal. Not the stress I needed the day before the race. I even asked the Felt Bikes salesman who had a huge range of brand new Feltys if he could help me out. “Sorry dude” was the answer. Seeing all the new bikes, with glistening, shiny unused arm-pads was a killer. Time for Plan B. I cut the remaining arm-pad in half; putting one half on each armrest and taped up the hard metal surface that wasn’t covered. I knew I’d packed some sponges so could make some DIY arm-pads back at the hotel.

From a race organisation point, registration, racking and briefing was a breeze. An improvement for next year would be to increase the bag holding area. It was seriously packed once all the bags were hanging up. All this meant was really having to study the exact location of your bags. Due to the ‘arm-pad issue’ we were a little late getting to the 3pm briefing so had to sit in the corridor with the other latecomers. Had we really wanted to pay attention, we could have attended the various other briefing time slots throughout the day.

One area I really fall down in is race planning. Even the day before the race, I wasn’t quite sure of a time to aim for. I knew I wanted to go sub-60min for the swim and hopefully sub-3:45 for the marathon but not knowing the bike course, I wasn’t sure to aim for 5:15, 5:30 or even 6:00. The bike course makes and breaks a race (I learnt this at Bolton last year) so I was undecided. I’d heard Nottingham was quick, but it’s never ‘quick’ for the whole 180km. It’s easy to ride one lap and label it fast. Add a swim, some wind and 100km before and suddenly the final 80km feels slow. So my plan was to ride by feel. I’d try keep to an average speed of 34km/h but if that were too hard to sustain, I’d drop to 33.5km/h and so on. Run wise, I planned to run the first 5 miles at 3:30:00 pace and then see from there. The run course was marked with 5, 10, 15, 20 and 25mile markers - 40:00 per 5 miles for a 3:30:00 or 42:30 per 5 miles for a 3:45:00. I really wanted to go for a 3:30:00 but with a straight marathon PB of 3:24:00, I knew it was asking a lot. I wrote a few numbers/targets in marker pen on the inside of my left arm and went to sleep. Well…tried to sleep.

(Nutrition Plan – one gel 20min before the swim, a 150ml can of coke in T1, a gel every 30mins, a chicken wrap, two Mars bars and two Power bars on the bike, another 150ml coke in T2 and a gel every 20mins washed down with coke, water or High Five at the watering tables. I worked out this plan pretty much from reading what others do, etc. Not very scientific.)

Race Day
One of the reasons I don’t like staying in a hotel is the lack of a kitchen come race morning. Luckily this is normally the same issue for all races out of London so I’m used to it. Boiling water into a bowl of porridge and leave for a few minutes. Job done. Washed down with a banana and a glass of innocent smoothie. Oh, and a horrible hotel room instant coffee.

First priority when I got to transition was to tape the new DIY arm-pads onto Felty. With that sorted, I relaxed and focussed on the race ahead. Did the usual pre-race ritual – pumped up tyres, filled juice bottles, stuck Power bars to the bike, etc. Nerves were surprising calm. Bit of banter amongst competitors and before I knew it, it was time to don the wetsuit. I didn’t take the opportunity but the organisers kindly allowed everyone access to their race bags. This wasn’t allowed at IMUK last year and it’s a massive relief to know you can get to your bags in the morning if needed. We could even go so far as leaving helmets on ours bikes. I decided it was best to just trust my bag packing and leave everything on the bag racks.

Swim
The atmosphere on the start line was great! Everyone wishing each other good luck, cracking a few jokes, etc. I positioned myself in the sub-60 swim area on the far left hand side of the course. The one negative of a straight out and back swim course is that it just looks so flippen far to the turn around point. Distance over water always looks far worse than what it actually is, so I just kept telling myself that all that was required was to swim non-stop for an hour.

Everyone remained calm (well at least looked it) and behind the start line which is rare these days. I wished Beloki good luck, put my goggles in ‘race’ position and waited for the horn.

I didn’t go mad off the line but swam steadily and assertively; keeping my line when I got bumped and pushed around. I found some open water and just concentrated on my breathing. I’m a firm believer in the theory that breathing is the key to swimming well. I try settling my breathing as quickly as possible to get into a rhythm. Long, powerful strokes. Reach, catch, pull, push. Until I hit the weed patches. I knew they’d be there so remained calm, despite at times feeling like it was pulling me down. It definitely slowed me for a few seconds but I gathered it was doing the same to everyone so stopped worrying about the lost time.

I sang in my head, kept sighting to keep on course and before I knew it, it was time to turn for the stretch home. I quickly looked at my watch as I turned the last buoy and got quite a surprise when I saw 27min something. Had I done too much too early, etc, etc? So many thoughts, very little time to worry about it. I still had another 2.4km to go. I figured I might tire a little towards the end so being up on my planned sub-60min halfway split was probably a good thing. I certainly wasn’t redlining it and was swimming within my limit, which made me feel confident. As we were swimming in a sprint kayak & rowing lake, there are distance markers along the banks of the course. This was awesome as it allowed you to gauge your pace and distance left to go. So long as you added on a little as we were finishing about 250m past the official kayak course finish line. With about 1km to go, I knew I could up my pace so I pushed harder and upped my stroke rate.

I ran (fast walk) up the swim exit ramp and looked down at my watch – 54:38. WATCH OUT GRANT HACKETT! Just the confidence boost I needed early on in the day. This time put me 11th. (I have to admit, I think the course was maybe 150/200m short. But I would have still got a sub-60min swim so I’ll take it!)

T1
Wetsuit off, into transition and not much else really. To Beloki’s credit, we swam without our tri tops. We’d pre-loaded our tops with race nutrition so it was a simple matter of putting the top on, zipping up (best to use a full length zip tri top) and heading off. I think this worked ectremely well for 2 reasons. 1 – swimming with less clothing on under a wetsuit is better as it retains less water, keeping you lighter. 2 – starting the bike with a relatively dry top on is MUCH better than starting with a sopping wet one – especially racing in the UK where it’s not boiling hot that early in the morning. I opted to put my shoes on versus have them clipped in. I’d rather lose 30 seconds than try jump on the bike with shoes clipped in, fall over and end my race. Transition was very short distance wise which always helps to make a faster race.

T1 time – 03:01 (the average for the top 20 seems to be around the 02:30/03:00 minute mark so no major time to be made up here. Fastest was 01:48.)

Bike
The start of my bike leg was great. As I came out of T1 I saw Barbs and Sahara (Beloki’s wife), gave them a whoop-whoop and settled down into race mode. I made sure not to go balls to the wall too quickly so kept the speedometer at around the 35km/h mark. As the first bit of the bike course required rounding the lake, it’s dead flat so the urge to leg it is something I really had to resist. Get the legs warm and get comfy, it’s a long day yet.

For the next 20km I felt like I was on the Queen K Highway. This first section was flat, totally closed off to cars and the sun was starting to shime. I was isolated, the road surface was smooth and I was in high spirits. The sound of Felty sliding over the tarmac was music to my ears. I was probably smiling ear to ear.

After this 20km section it turns right onto the 3 lap section of the course. Support on the sides of the road was starting to build and being at the front end of the field, I got loads of shouts of encouragement. I tried to give everyone who shouted the double thumbs-up acknowledgement they deserved. The support was phenomenal. The water/feed stations were brilliant. The volunteers would run a few steps next to the bike to ensure the bottle handover was as smooth as possible. The loop was probably 2/3s undulating and 1/3 flat/downhill. The time lost in the first section was easily made up on the second section. The second portion was biking heaven. Speedo easily hitting 45/50km/h.

The only ‘issue’ I experienced on the bike was a faulty speedometer. It kept losing signal so would give the correct speed for 30 seconds and then drop off for 10 seconds and so on. It was very annoying but it’s the kind of problem I’d take any day over a flat tire, broken chain, cramp, etc. It just made me worry that I won’t be able to check my average speed correctly. Fortunately with riding many miles in training, I had quite a good feel for what speed I was doing. It was only into a headwind that I struggled to know what speed I was actually doing.

What was really encouraging was that I wasn’t getting passed by too many people. And when someone did, I was able to keep the gap between us constant for quite a few kilometres. I kept my effort steady and watched the miles tick away. At around the 70km mark Beloki caught up to me. I have to admit I was quite surprised as last year I stayed away on the bike until we reached T2 together. Beloki is super strong on the bike so I just sucked it up, accepted it and tried to match his effort. It was a nice break from the loneliness to be able to have a bit of a chat with a mate and training partner. We discussed our swim times and laughed that we didn’t have carbon bikes and deep-set carbon wheels like most of the guys we were riding alongside. I even said I thought I was the first non-aero helmet in the race. (I laugh now thinking about it – Beloki and I always joke about the fact that we use entry-level equipment so imagine what we’d do on top spec equipment!?) This banter broke the boredom and really helped take my mind off the hurt/distance still to go. It wasn’t long before Beloki started edging ahead which just felt too hard to match. (I’d like to add that at no point did we draft. I pride myself on never drafting even if there are no marshals around. You’re only cheating yourself if you do.) Little by little I noticed Beloki increase the gap until he was out of sight, even on the long straight sections.

With Beloki gone, I knuckled down and kept stamping on the pedals. All I could think about was completing the 3rd lap and getting onto the final 20km section back to transition. As with all really long bike rides, there gets a point where everything just aches. Neck, back, bum and legs. More so the neck and bum. I found myself standing on any slight incline, just to relieve the ache for a few seconds. Finally I got to the turn back point and knew it was roughly only 20km until I’d be back in transition. Just the lift I needed and I noticed a sudden surge in speed.

Nutrition wise, having a gel every 30mins helped break the ride into manageable chunks. I ate my chicken wrap around the 100km mark and ate the Power bars in small portions throughout the ride. I forced myself to drink and knowing where the water stations were on each lap helped, as I’d make sure I’d finished my bottles so I could pick up fresh ones. Stupidly at times I’d talk to myself as if I were a naughty child “Now finish that juice Troy, or else. Yes, the whole lot!” Ha ha ha. The weird things an IM does to your brain. Or maybe it’s just me!

Bike split – 05:22:01 (Average speed 33.6km/h) STOKED! (25th bike position)

T2
The organisers arranged for volunteers to take our bikes from us as we dismounted. A really nice touch.

And now I need to apologise. As I ran into the bagging area, a kind lady volunteer followed me in to help locate my run bag. I knew exactly where it was, so as I got to it, I bent down to grab it, but so too did she and I properly head butted her. I was wearing my helmet so felt nothing but the poor lady stumbled back, a little dazed. I turned to see if she was ok (she was), shouted sorry and ducked off into the changing area. Shoes on, new gels in pockets, a can of coke in my hand and I was out of T2 in 03:01.

Run
I think the brain actually blocks out the reality of running a marathon after a 180km ride. If the brain allowed the body to know what was in store, I reckon it would shut down on the spot. I felt good, great actually, as I started the run. I downed my coke and looked around at the many cheering spectators. So much fantastic support!

The run course consisted of 3 loops, each going around the regatta course and into Nottingham along the towpath. Except for the first lap where we had to run around the regatta lake twice. Coming around the lake for the first time, I saw Barbs, my mom and Sahara on the other side and they shouted to me and I smiled back. Being near the front of the field, the first time out along the towpath was REALLY lonely. I just kept doing math sums in my head relating to run and finish times. Luckily I’m really shit at maths so this takes ages, even using fingers to count at times. (That’s why I work in the creative industry!) It kills the time big time. I ran the first 5 miles on a 03:30:00 target but knew early on that I’d struggle to keep this for the rest of the run. I wasn’t at my limit but I just knew the entrance to the cave was nearing and I’d need to back off at some stage.

The run got more interesting when all the top pros started coming back towards me and I tried to count positions but with relays competitors included I got too confused and laughed off the counting. What worked really well for me was breaking the run into 5 mile portions. Each 5 miles had to last about 40 – 44mins to hit target and I need to take a gel every 20min so it became a 2 gel/40min habit. Only thinking of each 40min section made the run seem easier. Again, mind tricks work.

As I completed the 2 lap, I passed my supporters and mentioned that the cave was imminent. My mom then shouted a great piece of advice, “DON’T THINK, JUST RUN!” So all I did was put one foot in front of the other and looked at the ground in front of me. I pretty much just zoned out. I was in my own little world. And surprise, surprise, my pace increased. So much so that I thought I might go sub-10! Sometimes being terrible at maths is a good thing because thinking I could go under 10 hours allowed me to push myself. Especially because at that stage, Beloki was on schedule for a sub-10 and all I could think was that he’d do a 9:50 something and I’d get a 10 hour something and being able to claim a 9 something Ironman just sounds so much better than 10 something. Men and egos!

So I pushed the last lap. Looking at my lap split time, I don’t think I pushed so much as just held my pace, but generally at this point you’re deteriorating (slow) quite a bit so I wasn’t going faster but the other runners were slowing (so it seemed anyway). The effect was that I felt like I was flying. I wasn’t passing people in front of me at the same points as before along the out and back course. When I didn’t see Beloki at our usual meeting point on the course I knew I was running strong (in hindsight, Beloki had hit the wall and slowed on the last lap). Suddenly in my head I thought, imagine if I catch Beloki…AND go sub-10!? Push push push!

When I came down onto the regatta lake for my final circuit, the realisation hit me that I wasn’t going to go sub-10, or catch Beloki for that matter. It was a great fantasy while it lasted but it didn’t bother me that the dream was over. It wasn’t my goal so I just kept running, admittedly a little slower than before. Then the mind games started again. On each lap, we were given a coloured elastic band so marshals could see how many laps each competitor had completed. I had three bands on my arm but stupidly I thought, maybe I need four bands? (The confusion came from running around the lake 4 times, but only doing 3 laps in total. Two lake laps on the first loop and then two lake laps as part of the final two loops.) My brain was convinced that there was no way I was about to do a 10 hour IM so in my head I kept thinking, when I get to the end, they’re going to send me on another loop. I still believed this even though I could see that Barbs, my mom and Sahara had moved from their normal spectator point, to the finish (I assumed they’d gone to the finish).

I turned at the top of the lake and passed the 25mile marker. 1 more mile to go. But maybe not is what when around in my head. I was so confused, that I didn’t even take notice of the Hooters girls at the final feed station (yes, Hooters Bar in Nottingham sponsored a watering table!). Ok, I lie, I did have a good look but I didn’t stop for a chat. I had been walking through some of the watering points to take on water and coke, but with possibly only a few minutes to go, I didn’t even take on supplies. I read somewhere that it takes the body nearly 8 minutes to process liquid energy so it was pointless to take it on. Hopefully I’d be at the finish line bye then!

Coming into the home straight, I spotted the marshal who allowed competitors to siphon off into the finishing chute. I showed her the three bands (I’m still wearing them now. I’m emotionally attached to them) on my arm, made my best puppy-dog face and hoped like hell I would be allowed entry. She gave me a massive smile, stepped to the side and gestured me into the finish chute. All I heard was the crowd erupt with cheers and laughter. They must have seen the relief on my face! Instantly I raised a fist to the air and did my best Tiger Woods fist pump impersonation (that sounds dirty after Tiger’s recent activities!). Yes, I was claiming it big style!

I looked for Barbs and my mom on the sidelines, spotted Barbs and ran straight towards her for what is now the traditional hug and kiss in the finish chute. Pash over, I turn, pumped my fist some more and soaked up the finishing experience. I heard the commentator read out my name, congratulate me and shout – Troy Squires, you are an Outlaw!!!

I stopped the clock in 10:07:37. I’d run the marathon in 03:44:50 (28th run position). Job done.

I felt the emotion build, had a little talk to myself and stumbled into the finishers’ tent.

And even then, my first thought was “I’m sure I can go sub-10 next time…”

(For the record, Beloki raced an absolute blinder. He clocked a 10:02:09. 14th overall and 2th in age-group. Sub-10 for him is merely a matter of racing another quick course. I finished 20th overall and 3rd in age-group. 1st in our age-group finished 2nd overall! And I’m absolutely certain he’s a pro and doesn’t work 45hour weeks like the rest of us.)

You deserve a medal too getting to the end of all of this! Thanks for reading it and going the distance.

Lynx Action

2009-12-11T13:28:00.007Z

Following my rather dull and 'deep' posting earlier, I thought it best to liven up the mood with two brilliant ads for Lynx deodorant.

They're so on-brand and massively appeal to the Scorpio* in me.

And most importantly, a good laugh for a festive Friday!

(Click on images to enlarge. The picture that is, nothing else!)

(Hats off to BBH London)

*Very passionate in everything they do, often thought of as the sexual sign. (Ha ha ha)

Loyalty & Commitment

2009-12-11T11:09:00.003Z

With the recent transfer of Bradley Wiggins to Team Sky from Garmin, it got me thinking about the kind of world we seem to live in these days. (It's not as 'deep' as this sounds so bear with me!)

Before I start, I want to state that I love the fact that Wiggo's going to ride for a British team, with British sponsors and British staff. It's going to do wonders for GB road cycling and will hopefully transfer some more of the amazing track cycling success to the road genre. (Wiggo and Cav are already doing a great job.) How far away is GB from a podium place in the Tour? It could even be next year.

So what follows is going to sound like a contradiction, but hear me out...

What has happened to good old fashioned loyalty and commitment? Sportsmen and woman are such strong role models but what kind of example do they set when they show off the lack of the two words already mentioned. I don't know the legal ins and outs of contracts, etc but what's the point of signing them anyway? You sign a contract, something better comes up, tear up said contract and move to the next highest bidder/better option.

It reminds me of being a kid, getting invited to a classmate's party. After accepting the invite, a few days later a more popular kid sent out invites for a party on the same day. Not a chance would my parents let me cancel the boring party for the popular party! And I'm so grateful this is how they brought me up. (This is just one example, there were many others.) Yes it's easy to say this not being a pro sportsperson and I understand that it's their salary and future earnings but if you make a commitment for a certain length of time, should you not stick to it?

Yes it's big money for football teams to sell players while they're still contracted so maybe this is where it all stems from, but what message does this give to the youth? I totally appreciate the decision to move isn't made over night and loads of factors come in to it, but as a neutral member of the public, all I see are people taking the better option.

So yes, Wiggo should ride for Team Sky but maybe not next year. Had he fulfilled his prior commitment to Garmin?

I'm not naive, this happens in the working world and if someone offered me more money to do my job elsewhere, who'd be the fool to not take it? It just seems different to that of the world of professional sport. One could argue that employers aren't loyal either so it's a dog eat dog environment? The same's probably true for pro sports teams?

Wouldn't it be great to every so often see a sportsperson come out and say, 'thanks for the amazing offer, but I'm going to stick to my commitment'?

Yes I'm reading into it all a bit much and maybe it's only important that these characteristics are drilled into us as children and when we get older it's about looking out for one's self (and own family in terms of income).

I try to live by the mantra of not to criticise someone until you've been in their shoes and have understood the full set of circumstances. It's too easy to comment as as outsider, so maybe I should just put this loyalty & commitment dilemma to rest and stop boring you.

Who knows, the way the world works changes every second so as long as I can go to bed every night and not have my conscious keep me awake, that's all I can ask for.

(Let's not even get started on Tiger, or should it not be Cheetah?)

Passion Pop

2009-12-06T11:21:00.003Z

It's so great to come across people like the dude above. To have such a love and dedication for something as simple as soda is remarkable. It's a bit of a long vid at 12 minutes, but honestly worth every minute.

It just goes to show that you don't always have to be in bed with the giants of the trade be be successful.

I'm not a massive fan of soda, although at times a Coke has saved me from bonking on a ride or helped me recover from a hangover. That said, I'd love to spend some money buying a few of the different flavours his store has to offer. And I'd certainly make the effort to visit the store if I went to LA. What's impressive is that even the owner understands the need for moderation. Drink less and enjoy the little bits you like more seems to be his message among others on being green and recycling.

I heart his no bullsh*t approach to Coke and Pepsi. Imagine every store in the world operated like his. Christmas shopping would be an absolute joy!

More people like John Nese please.

The Longest Operation in the World

2009-11-30T23:44:00.005Z

Well, not in terms of time, but in terms of the name of the procedure. Try this for a mouthful (pun intended) - uvulopalatopharyngoplasty!

So, why did I decide to get my soft, fleshy, dangly bit cut off?

I've always been a very, VERY bad snorer. I still remember fellow dorm mates walking around my bed every morning to retrieve the shoes they'd thrown at me over the course of the evening in an effort to stop me chopping down tress. I was 13 years old at the time.

And I still don't think I'll ever be invited on another overseas race trip with good mate Ken Collins.

Add my lovely girlfriend into the mix of haters and it's pretty clear as to why I went looking for professional help. I will add that I tried all the herbal, nose strip and pallet spay options available.

I popped down to my local NHS GP, who did what she normally does and sent me to a specialist. An ENT (ear, nose and throat) doctor. In all honesty, my main motivation to stop snoring was so that I didn't have to spend countless nights on the couch or wake up to a scissor kick in the back of the head at three in the morning.

However, after he poked and prodded around my mouth and nasal passages, he asked me an intriguing question. "When you wake up after a good amount of sleep (8-9hrs) do you feel properly rested?" It was like that moment on TV shows when the earth stops moving and a gospel choir sings, HALLELUJAH, HALLELUJAH, HALLELUJAH!

Queue another of my terrible character traits - I'm not a morning person. Never have been. And I'd love to be one. What the doc explained was that because my snoring was so loud (I will often wake myself up with the noise) I never get those essential hours of deep sleep. The noise wouldn't allow me to drop into it (so just imagine my girlfriend laid next to me at this point). What surprised the specialist was that I'm not a 'classic' snorer. Most people with my condition are fat smokers that enjoy a few bottles of wine every week. When I asked to delay the op until after the Ironman, he nearly fell over.

That appointment was in February, and today I finally had my uvula removed and soft tissue pallet tightened. Think of it like a sting on a guitar. The tighter the string, the harder it is to make it vibrate without real force. Less vibration = no noise/snoring.

(BTW, that's not my mouth in the photo.)

So here's hoping to peaceful nights; deep, restful, undisturbed sleep and early morning wake up calls!

(I must say, Kingston Hospital was brilliant, but it's SO not like Scrubs!)

Rivalry

2009-11-24T17:35:00.005Z

As a school boy in South Africa, sport meant everything. And not just pro sport. School boy derby games would attract crowds in their thousands. Long after we'd finished school for good, iconic games between rival schools would be discussed at length.

The above video (in my opinion) is possibly the best creative campaign I've seen this year. (If not the last few years!)

So even though I understand nothing about American football, this video reminds me of how great it was to go to a school with a history, heritage and rivalry to rival these two teams.

To watch the full length video, click here.

Congrats to TBWA\Chiat\Day for an absolutely WORLD CLASS campaign. Gatorade should be singing your praises from the tops of the stands!

Kona Inspiration

2009-11-22T18:59:00.005Z

Although it's been quite a few months since I completed my first Ironman, the pain is still fresh in my mind. Along with the memory of suffering, the sense of achievement lives large.

And in all honesty, the stoke of finishing far outweighs the torture.

So, I've entered another one! The Outlaw Triathlon in Nottingham, August 2010. The above video is what it's all about. The dream of one day qualifying a spot at Kona, the World Champs of Ironman competition.

Even if I only get to compete in the M50-55 category in many years to come.

(Congrats to GB's Chrissie Wellington for breaking the long standing women's record at Kona and winning her 3rd world title in row.)

When I grow up I want to be Usain Bolt

2009-08-21T11:14:00.004+01:00

I LOVE athletics. At both junior and high school, I couldn’t wait for athletics season. While most boys at my school dreamt of becoming a Springbok rugby player or Protea cricketer, I longed to represent SA on the track. I took quite a bit of flack for being mad about track and field. I was rewarded for my passion and dedication to athletics, by being named captain of the school athletics team in my final year as well as gaining ‘Colours’ (a yellow coloured fabric piping that’s stitched to the outer edge of the school blazer). Sadly I never went as far as I did in those childhood dreams.

Enter Usain Bolt.

I heart how he’s made the art of sprinting comparable to that of a rock star. I can imagine kids all over the world doing the Bolt pose whilst sprinting all over the place.

Thanks to The Bolt, athletics is now as cool as what I’ve always hoped it would have been.

(Back in the day, the 110m Hurdles and High Jump were my game!)

Pearl Jam Rock the House

2009-08-19T21:53:00.003+01:00

My memory's not great but for as long as I've been a music fan, I've loved Pearl Jam. I will quite happily name them as one of the world's greatest bands. Try argue with me.

I've tried numerous times to get tickets to one of their gigs in London but always missed out. They don't tour the UK much so when tickets became available for the O2 Arena I dived at the chance. And scored.

Last night took me back to my childhood and reminded my why I love live must so much. From the first cord played, I was in seventh heaven. Memories flooded back to buying and listening to my first Pearl Jam CD all those years ago. They were on my list of 'Bands To Watch Before I Die'.

Now I'm not much of a music crit so if you'd like to read a review of the performance, it's here.

All I can say is, watch the video above (excuse my awful singing along, it was extremely hard not to get over excited). It will never convey the atmosphere and pure brilliance that is Pearl Jam, but hopefully you'll get a small taste. Did I mention they played for 3 hours?!

Ever since I watched the Foo Fighters live I was worried that no other band's live performance would measure up. Pearl Jam equaled Dave Grohl and co.

They don't make bands like Pearl Jam these days.

Ironman UK Race Report

2009-08-12T17:17:00.003+01:00

So, ‘apparently’ the whole idea of writing a blog is to keep it updated regularly. I have to be honest, I thought it would be easier than it’s been. In the beginning it’s all fun but as with most things in life, soon the novelty wears off and it becomes a bit of a chore. Don’t get me wrong, it’s not really a chore to blog but when life becomes busy (who’s isn’t?) it’s one of the first things to be neglected. I have new found respect for people who blog regularly.

Why’ve I been so busy you ask? Well, I’ve had the small task of training for an Ironman and work has been incredibly busy. On the work front, I’ve been involved in a few exciting projects that I’ll be able to share with you fairly soon. I have to admit, being busy in these times is great. I know of a few agencies really struggling so I can’t complain about being busy.

And now for the fun bit, the UK Ironman!

I won’t bore you with the moans about rubbish organisation, race venue, etc as I don’t want to put a damper on an absolutely amazing race experience. As I mentioned, training for the IM took a LOT of my time. And not just my time. Make no mistake, training for this race involves sacrifices. Bucketfuls! I can’t thank my girlfriend enough for the undying support and encouragement she gave me throughout the training period. It’s tough living with an IM in training; all those early morning training sessions, lack of social events and early to bed on weekend evenings.

Here goes…

I stood (that should probably read ‘treaded water’) on the start line feeling great. My training was disciplined, structured and plentiful. Yes I was nervous but I knew I’d done more than enough training and backed myself to finish this gruelling event.

Swim (3.8km) – 01h03m56s
I always refer to my swim leg as ‘Hero2zero’. I love swimming and fortunately I find it quite easy. So, generally this means I come out of the water way up the field and spend the bike leg being pasted by Lance Armstrong wannabes on full carbon steeds. Being a confident swimmer I positioned myself just behind the pro athletes on the start line. After a bit of an irritating wait, the horn sounded and the water bubbled to life.

For me, the key to getting the swim right is to constantly talk to yourself and focus on all the individual areas that make up the swim stroke. Reach, pull, tilt head, take a breath in, push out hand next to your hip, breathe out slowly underwater and repeat the same thing many, many times. Obviously at times I’ll include, lift head, sight the buoy, etc. As well as remind myself to keep the legs kicking lightly. The swim is incredibly boring so by repeating this over and over, it kills time and makes the task fly by.

It was a two lap course so I checked my watch after the first lap and all seemed fine. Coming up to the water exit, I had to hold myself back. It’s easy to get caught up in the excitement and I’ve learnt from experience that pushing hard before the exit is dangerous. I’ll tell that story another time. Out and running over the timing matt I looked at my watch and was quite surprised that I hadn’t been quicker. (Rumour has it, the swim was slightly longer than the standard 3.8km it’s suppose to be.) I took my time on the 400m uphill section into T1. The tunnel of spectators cheering as I crested the hill was simply unbelievable. I just couldn’t stop smiling.

Bike (180km) – 06h13m36s
Grabbing Felty and hopping out of T1 to avoid the mud I was pleasantly surprised at the number of bikes still racked in transition. Maybe my swim wasn’t as slow as I thought. (I found out after the race that I came out the water in 56th place! Long live my Hero2zero swims.) With the swim out the way, I was ready to unleash Felty. I had to put this thought on ice though as the only major climb of the route comes after 4km. Suddenly the road went skywards. With cow bells jingling (it’s an Austrian/Swiss thing I think) and people cheering, Sheep Hill Lane didn’t prove too difficult the first time up.

The remainder of the lapped course was undulating with some white-knuckle descents and long fast flat sections. The wind was up so that slowed things down some but on the whole I felt like I was smashing up lap 1. The saying ‘Don’t count your chickens before they hatch’ was made for Ironman events I reckon. Nearing the end of lap 1, I hit a slight pothole and suddenly saw my seat mounted bottle cages overtake me. My first instinct was to just keep going, until I remembered that my two CO2 canisters (used to inflate a new tube within seconds) were screwed onto it. I couldn’t risk not having them so I pulled over, unscrewed the canisters, popped them in my pocket and handed the broken bottle cage to a friendly blonde spectator. This now left me with only one aero bottle of juice on the front. Luckily there are many feed stations on the course so I knew I’d just have to keep decanting drinks I picked up into the aero bottle. Drama over, I came around to complete lap 1 in a respectable time, well within my target of 30km/h.

Sheep Hill Lane round 2 was OK, although the chalked slogan on the road ‘Pain is temporary, quitting lasts forever!’ was now slightly more faded since I rode over it the first time. I guess I was in a similar condition. In my head I always knew the second lap would be the worst, mentally. The thought of 180km is too much to think of at once when I’m on the bike so I just kept thinking three laps of 60km. Doesn’t that just sound so much easier? Lap 2 seemed to last forever. Partly because my back was in absolute agony (think bamboo under your fingernails type pain) and trying to stretch it regularly slowed me down a little.

Then the defining moment of the whole race happened. A guardian Angel rode up next to me. We chatted for a bit and then he inquired ‘Are you feeling hungry?’. One of the biggest challenges of the IM is getting nutrition right. I clearly hadn’t and was beginning to feel like the bonk was around the next bend. So when asked if I was hungry, the response can’t actually be repeated here in the fear that my mother might actually read this. The Angel then asked ‘How would you fancy a ham and cheese sandwich?’. I think my face gave him the answer he was looking for, for suddenly I had a white bread, ham and cheese sandwich in the palm of my hand. I literally inhaled it. I swear I will never eat another ham and cheese sandwich that will ever taste as good. Full stop.

I owe my race to you Angel and the only regret (maybe another should be not taking my own food in the first place) of the entire race is not getting your race number to thank you later. You embody the Ironman spirit. I salute you Sir.

With the sandwich in the tank, it gave me the confidence to push on. Sheep Hill Lane round 3 is best not remembered. Finally I was at the 150km mark, knowing now that I only had another hour left on the bike. To be honest, I did think at times on the bike that I might not finish the race. When your back’s cramping and you’re feeling blown, the thought of having a marathon to welcome you after T2 is enough to make a grown man cry. The idea of curling up into the foetal position under a hedge on the side of the road certainly entered my mind. This is when I remembered all the family and friends that were willing me on to finish. I couldn’t let any of you down, could I?!

With 2km to go I felt a pinch from behind and knew without looking that it would be my best mate and training partner, Beloki. It was a major mental boost to have stayed ahead of him for so much of the bike leg (he normally catches and passes me on the bike) but at the same time I wondered if maybe I’d gone out too quick on the bike. Oh well, the run would answer that question.

Run (42.2km) – 03h59m43 (Sub 4, that’s sweet!)
Running out of T2 with Beloki was great. It was awesome to be off the bike and my back was loving it. Beloki has the tendency to get over excited at the start of runs so I knew he’d be pushing the pace from the moment we left T2. I happily dropped off the pace and continued to race my own race. Organisers of Ironman events sure know how to test the mental strength of athletes. Most IM run courses involve laps, and this was no different. Long, undulating laps, without mile markers! That’s enough to break James Bond’s mind. The crowds were superb and I made a point of thanking spectators for the support. This didn’t last long. Not because I didn’t want to, but I needed to use every ounce of concentration just to keep one foot in front of another. Digging deep has a new meaning. I’ve read What I Talk About When I Talk About Running and Haruki Murakami explains brilliantly how on a run your mind enters a void where you think about everything and nothing at the same time but once you’re finished the run you can hardly remember thinking about anything. This sums up my run perfectly. All I know is that most of my thoughts were horrible, dark and unpleasant. It’s probably best I can’t remember. I do remember thinking once, ‘SH*T this is tough!’.

Somewhere along the line I caught back up to Beloki and it was quickly decided that we’d cross the finish line together. Mates’ oath. I remember telling Beloki that he could go on without me if he was feeling strong but he declined and we continued to shuffle along, side by side. Running into the park for the final loop, we saw a mate Jaaps, who told me that my girlfriend, Barbs, was waiting at the finish. Just the lift I needed. Leaving the park we heard shouts of ‘Half a mile to go…’, ‘You’re looking strong fellas…’, etc, etc. Another huge lift and relief.

Rounding the final corner, I heard a kind lady say it was the final corner of the race. And then I felt nothing. I’m talking pain. It simply evaporated out of my withered body. It was as if I was floating. No lies. At that point in time, running was effortless. In my head I was running quicker than Usain Bolt. At the Olympics.

Ahead on the right I saw a huge South African flag and knew it was Barbs. It still gives me shivers thinking about it now. Her smile was beaming and I could see she had wet eyes. I stopped next to her, hugged her as hard as my feeble arms possibly could and planted a massive kiss on her lips. With an ‘AHHH!’ from the surrounding crowd I took the flag and continued my way towards the red carpet finish chute. The rest is a blur.

Beloki and I crossed the line tie in 11 hours, 30 minutes and 49 seconds. 165th place out of 1,500 odd that registered the day before.

Ironman, tick.

To Barbs, Beloki, my family, friends and colleagues that supported me throughout the entire training period and race, I can’t thank you enough. Only once you’ve endured an Ironman will you understand just how much it means. It’s truly an amazing experience.

Will I do another?

I can’t wait!

King of the Downs

2009-05-17T19:38:00.003+01:00

More like the Ups! Today is officially the longest I've ever spent on a bike. 8 hours and 35 minutes to be exact. Why? I'm asking myself the same question right now. It's also the most wet I've ever been on two wheels. I've been less wet in a swimming pool. At 60km, riding up Box Hill, the heavens opened. I had a rain jacket but it was like fighting a forest fire with a glass of water. Pretty pointless. At times we were riding through rivers that had formed on the road.

Today's ride is one of Evans' Ride It! events. A super sportive. This morning (and afternoon) involved 180km with 10 climbs along the way. Namely - Leith Hill (451ft climbing in 2.1 miles), Pitch Hill (559ft climbing in 2.1 miles), Combe Bottom (422ft climbing in 2 miles), Ranmore Common West (271ft climbing in 1.5 miles), Box Hill (567ft climbing 2.6 miles), Tulleys Farm (252ft climbing in 1.8 miles), Weir Wood Reservoir (342ft climbing in 1.3 miles), The Wall (406ft climbing in 0.9 miles), Yorks Hill (394ft climbing in 1.1 miles) and Titsey Hill (386ft climbing in 0.8 miles).

Sorry to get so technical but I think it's the closest an amateur in the UK will ever get to experiencing what's it's like to ride a stage of a Pro Tour event. (Bar going to the L'E'Tape in France.)

Because 180km just isn't long enough, I decided to get lost and do and extra 10km. So, today I rode 190km. Nice. (My bum is not friends with me.)

Cleverly (NOT!) the steepest hill (mountain) of the day is saved for last. Words can't describe the world of pain I was in creeping up Titsey Hill. Looking down I even saw a slug overtake me. It was only pride and ego that stopped me from walking it.

Come August 2nd (Ironman UK), I know my legs will thank me for today's punishment.

Bring it!

(King of the Downs profile - western and eastern loops.)

Running a PB!

2009-05-16T15:58:00.004+01:00

I most certainly heart running a PB. Last weekend I competed in the Richmond Half Marathon. It's a great course, not a hill in sight, quiet roads and great scenery. It's also a running club organised half marathon, so there's much fewer runners than the big money-making half marathons. It also means most runners are semi-serious (committed) runners that run regularly and belong to a running club. It's great standing at the start seeing all the different clubs being represented. A nice social occasion. Until the horn sounded.

The plan was to run my own race and not run alongside my training partner Beloki as he has the tendency to go out too quickly for my liking. I prefer to start out on race plan pace and remain consistent through the race. After 3 miles I was feeling amazingly good. Not breathing hard, managing to stay under 7 minutes per mile and still enjoying the sights. It was an awesome morning along the Thames. Sunny and the perfect temperature for a race.

Miles 8 and 9 were tough. Partly because we were running on the long straight tow path between Hampton Court and Kingston but also because the loose surface of the tow path felt awkward to push the pace on.

Finally I got to the last mile were I was able to really keep the pace going which felt great. It's so cool to finish a race strongly. I put in a cheeky sprint over the last 100m just to get in front of my training partner, mainly for psychological reasons : )

The other significant point is that this PB came after a few weeks of really hard training sessions with the UK Ironman in mind. The Richmond race was all part of the preparation so to be getting faster means all the extra swimming and riding I'm doing is helping my running hugely.

So with a new PB of 1h31m35s I'm hoping it's not long until I can try go under 1h30m. Small steps.

G'day mate

2009-04-28T11:58:00.001+01:00

I’m back! To be honest, I don’t even know where to start. Australia absolutely blew me away. The people, the places, the space, the surf, the sun, the positivity, the friendliness and Bundaberg Ginger Beer.

I can’t say enough good things about that country down under. What did I enjoy most? Well, Sydney is right up there, as well as Byron Bay. Byron Bay just had such an awesome laid back and as cheesy as it sounds, ‘spiritual’ vibe. I could imagine it’s a place people go on holiday and never return. With by-laws that don’t allow fast food drive through chains, the town has retained its origins and roots.

Sydney is crazy. Good crazy. It’s a big city but it feels less busy than what I had imagined. With all the space and water around it, you don’t feel contained or part of the masses. I never once felt like I was being herded as you are in London.

Yes it’s easy to love a city while you’re there on holiday, but spending time with good friends that do the daily grind (if you can even call it that), I became jealous of the lifestyle they lead. It reminded me so much of what life is like living in South Africa, without the stress/fear that’s associated with living in SA.

The three weeks we spent there were amazing. We did loads, but still took the time to chill out and actually have a holiday. Seeing family and friends is always special and I’m certainly pining to go back. I reckon they’re lucky it’s so far away from everything. Otherwise everyone would want to live there.

Now to start filling out those visa applications forms…

'Stralia

2009-03-27T10:37:00.005Z

The time has finally come. Tomorrow, I'm leaving, on a jet plane (sing along)... Where am I going? You guessed it, Australia baby!

It's a 3 week holiday that includes Brisbane, The Whitsunday Islands, Byron Bay, The Gold Coast, Sydney and hopefully a few other lesser known spots. I can hardly contain my excitement.

So, for the 2 of you who actually read this blog, there probably won't be anything new on here until I'm back at the end of April. I'm sure I'll have loads of things I heart, to report back on, on my return.

Enjoy the days off over Easter.

Sorry Lance

2009-03-24T16:14:00.004Z

I think I jinxed LA. Only a few hours before his crash I received the above so I could declare my support for the Astana Cycling Team and in particular, Mellow Johnny. What a lot of good that did hey?

Broken collarbone and possibly out of the Giro. Pants!

I promise to not buy anything supporter related in the week before the Tour.

Get well soon fella.

Rat Horror

2009-03-19T13:31:00.004Z

The girlfriend and I went to watch the amazing Slumdog Millionaire on Saturday night. I'm going to sound like quite a sad-o, but one of my favourite parts of going to the cinema is watching the ads before the movie starts. So the ads started, there were a few crappy ones, a couple funny ones and then a new NHS ad screened. It's been a while since I've seen such a graphic and hard-hitting ad. And the response from the audience was noticeable. People just felt down right sick and uncomfortable. I don't think anyone tucked into their popcorn or sweets for a while after.

Watch it here. Just make sure you're not having your lunch.

It certainly got the point across to me.

Box Hill Hurt

2009-03-17T19:21:00.003Z

Well, it's 20 weeks until the big one. Just looking at the training schedule scares me. Since doing the Cambridge Marathon a couple weeks ago, I decided it was time to up the mileage on Big Rig (my bike), in preparation of the of 180km (112.5 miles) bike leg of the UK Ironman. Luckily the Surrey Hills are nearby so it makes for ideal training.

Having not been on the bike for a while, we (my training partner, Beloki, and I) decided to take it easy and not really worry about maintaining an average speed. Plus we were both running the Fleet Half Marathon the next day. The weather was lovely (how sad calling 14'C lovely?) so the ride was great. Until we reached Box Hill. I've climbed it many times and I seriously love the switchbacks and the cup of coffee that awaits at the top. On this particular day, my legs were having none of it. I struggled up. Bonked they call it in the riding community. Beloki has the best description of what it feels like to climb a tough hill. He reckons you can feel your muscles and ligaments pulling away from the bone. I don't think he's far off.

Box Hill hurts, but it's that kind of hurt I enjoy. I know the hurt now will make me stronger later. And I'm sure going to need it later. On the 2 August to be more specific.

AWOL

2009-03-12T14:11:00.005Z

Okay, so I've been very quiet on the blog front lately. I would love to say that it's because I haven't seen anything I heart lately but to be totally honest, it's because I've been fitting a new kitchen at home. It's been super stressful (DON'T EVER USE IKEA), time consuming and massively tiring. I can't knock the quality of IKEA's products but their delivery and project management skills are appalling (AKA non-existent).

Well, it's all done now and hopefully soon it'll all feel like it was worth it.

So as a treat, I'm going to a motivational talk tonight by Karen Darke. I'm super excited for it and I know it's going to put life into perspective. I heart talks like that.

It's good to be back.

London By Night

2009-02-23T22:09:00.002Z

I regularly go onto The Boston Globe's Big Picture site as the quality of the images on it are simply breathtaking.

These by Jason Hawkes caught my eye tonight. For a Londoner, they're special, but I guess even if you're not, you might still appreciate them.

Bookmark the Big Picture, you'll want to go back!

Into the Wild

2009-02-17T22:06:00.002Z

I saw a DVD doing the rounds at work recently. I picked it up, read the back and seeing that it was a true story, decided to watch it (plus I love the wild/outdoors so I was pretty much sold on the title).

OH MY WORD! What a phenomenal story. Please watch this movie. It's gone straight into my top 3. I can't express how much I loved it.

I have to admit there are many days when I feel like doing what young Christopher did. Giving up a life of money, possessions, and the lack of freedom.

I salute you Christopher McCandless for living life by your own rules.

Stolen!

2009-02-15T17:47:00.004Z

The Tour of California started yesterday with the Prologue (won by the awesome Fabian Cancellara of the Saxo Bank team). It's Stage 1 today. But can you believe it, the Astana team truck was broken into last night and Lance's Livestrong TT bike (pictured above) was stolen?

The stupid thing is, that it is the only bike of its kind in the world. Good luck trying to flog the most high profile custom TT bike ever! Sadly, 3 other bikes were also stolen. Bikes that Lance's team mates where suppose to use in the stage today (I'm sure they've got replacements).

I hope you get your bike back soon Mellow Johnny.

Track Me Down

2009-02-10T00:40:00.009Z

When I arrived in London (around 5 years ago), one of my first purchases was a cool (well I thought so at least) olive green casual jacket. It's kind of army styled with a hood and super warm. It went with me everywhere. I honestly think I paid £10 for it on a sale at Foxhole (they went under many moons ago). The only negative is that it isn't waterproof.

I then earned my first pay cheque and bought a smarter work coat. Boring and black but warm and professional looking. Not for weekend wear!

Then I was introduced to howies and fell in love with their clothing. For a while now I've been eyeing out a few potential jackets on their website. Sadly, they've always been just out my price range. That was until their recent sale. Low and behold, I got my new Tracker jacket in the post this morning and all I can say is that it is f**king awesome! It doesn't look waterproof (generally most jackets that are, make you look like a wannabe snowboarder cruising the streets of London), but with it being made from Epic cotton, water runs off it like a duck's back. And trust me, it got tested! If you were in London today you would understand why.

Yes it cost quite a bit more than my £10 jacket but it looks, feels and preforms a hundred times better. And now I can stay dry in style.

It won't be too hard to track me down, I don't think I'm ever going to take it off.

Buy your own howies Tracker jacket
Read all about Epic cotton (Thanks Rapha for the explanation and I hope you don't mind me using your stunning image?)

Shorebreak

2009-02-06T13:19:00.002Z

This is going to sound weird but I've always felt that the sea gives me strength. And the longer I'm away from it, the weaker I feel. Having grown up on the coast and pretty much spending every single holiday or weekend on the beach, I hope you can understand where I'm coming from.

I enjoy living in London, but deep down I know it's not somewhere I could live for the rest of my life. There's simply no sea.

Anyway, I saw the above photo the other day and it reminded me just how much I miss the ocean. If you've ever been for a body surf in the shorebreak you'll know what I'm talking about. Particularly if you've been for a session along the Durban North coast line in South Africa. It always offers a massive shorebreak and ensures you leave with sand everywhere. Two days afterwards you can still dig bits of sand out your ears!

I heart the ocean and long for it everyday I'm here.

Eyes

2009-02-03T16:38:00.004Z

I've just seen this on Lance Armstrong's twitter feed. A really astounding installation. I especially love the train. I think all train operators could do something similar to liven up normally boring looking carriages.

I also heart the duel purpose in that the canvases are waterproof so provide shelter and not just a pretty picture. With the likes of Google Earth emerging, I could see this art application taken to giant scales.

To see the full installation of the eyes of Kenya's women, click here.
Learn more about the French artist JR here.

Please Vote!

2009-01-26T22:18:00.004Z

Ok, this is a shameless plug (plea). The marketing agency I work for, Haygarth, has entered the UK Creative Challenge. We've entered some cracking creative that's currently cruising the streets of London on the side of its iconic red buses.

If we win the first round, we're entered into the Grand Prix after which the winner will be decided. Strangely, in the first round our creative is against our second entry. I'm massively biased as I work on the Majestic Wine account (seriously, they're an awesome client. An agencies dream - I'm not paid to say this!) but it's up to you to decide which you prefer.

We had great fun coming up with the final Majestic route (excuse the pun).

Obviously, if you don't think it deserves a vote, then don't vote. I want votes for great creative, not persuasion.

Thanks for your time. I'll keep you updated on the results.

Vote here - UK Creative Challenge

Eyebrow Disco

2009-01-26T20:53:00.003Z

This is the 3rd in the series of weird, wacky and quite honestly, wonderful Cadbury ads. Ok, Trucks wasn't great but anything that followed the award winning Cadbury Gorilla was never going to be as good or liked.

I love this new one. Especially the girl. She makes it in my opinion. I love the naughty innocence.

My favourite part is when the little girl 'scratches' with the balloon. Genius!

Durex Balloon Animals

2009-01-19T12:25:00.003Z

I thought this would be a really good Monday laugh. Good way to start the week. I would love to some day work on a brand such as Durex where you can really push the boundaries. As this ad does.

I heart it a lot. The squeaks, expressions, etc. It all works brilliantly.

Stay safe.

(If you work for a bank, Government Department, etc, you may want to to wait until you get home to watch this. There's no nudity and it's really tastefully done but in this crazy world, you never know what can get you sacked for.)

BBC Wildlife Photographer of the Year Exhibition

2009-01-18T17:49:00.003Z

After a VERY long training run this morning, we decided to join some friends in going to view the above mentioned photoraphy exhibition at the lovely Natural History Museum. To view the exhibition costs £7.50, but believe me, it's worth every single penny.

The images, all displayed in amazing lightboxes, are mind blowing. The dedication and passion shown in taking each of the photos is phenomenal.

All the images are viewable online but seriously, if you've got a spare chance to go and see them in the flesh, you certainly won't regret it. I could kick myself for not going last year.

Here are a few of my favourites - 1, 2, 3, 4 & 5.

Do Lectures Video

2009-01-16T19:19:00.003Z

The Do Lectures 2008 from The DO Lectures on Vimeo.

I've already talked about my Do Lectures experience here. A summary video of the lectures has just been made. Watch it. Please watch it. And hopefully after watching it, it'll inspire you to watch a couple of the actual lectures.

Thinking back to the five wonderful days always makes me smile : )

Come Back of the Year

2009-01-12T20:11:00.008Z

In six days time, at the Tour Down Under, Lance starts his come back to international racing. I'm sure he's hoping it'll end on the last weekend of July with an eighth Tour title. Time will only tell. Who knows if he'll even get to the start line?

I've been following his twitter feed and it's really cool to be able to get a close insight into what he's up to. Today he posted photos of his new Trek for the Tour Down Under. It's an absolute beauty.

Just like his final Tour TT bike, his new one has codes and numbers that relate to his passion, motivation and the like.

According to the visible numbers on his bike, the 1274 is the number of days since his last pro race and the 27.5 is roughly the 27.5 million people globally that have passed away from cancer in that time. Moving stuff. I maybe be wrong with the story behind each number so drop me a line if you find out anything different.

Richmond Park

2009-01-11T18:24:00.003Z

It's my sanctuary, training ground and special place. If I've got loads on my mind, should life be getting me down or I just feel like getting away from the hustle and bustle of London life, Richmond Park is where I escape to.

And even if I don't need to get away, Richmond Park has provided me with hours, actually days of joy and pain I guess. With its 12km (8 mile) outer and 10km (6 mile) inner loops, it's THE perfect place to bank miles in the legs. Whether it's on foot or the bike. Best of all, it's great to just go for long meaningless walks where you don't come across another soul for hours.

I can honestly say that without Richmond Park, I don't think I would have lasted in London as long as I have. Yes that sounds dramatic but a week rarely passes that I don't visit the park at least once. It's like recharging a battery.

If you have kids or own dogs, it's a must. There's also the amazing Isabella Plantation (garden), well worth the visit and it's free!

I heart RP.

Richmond Park website.

Ironman UK Here We Come

2009-01-05T20:25:00.004Z

It has always been a goal of mine to become an Ironman. To me, it's the ultimate test of individual endurance (2.4 mile swim, 112 mile bike & a 26.2 mile run). Yesterday I got one step closer to achieving this dream. I filled out my doctor's details, clicked enter and signed up to compete in the UK Ironman event on 2 August in Bolton.

My stomach sunk a little when I received the confirmation email. So now starts the long haul to be race fit on the 2 August. It does feel daunting but that's why I've given myself 7 months to make sure I cross that finish line to hear those famous words - 'YOU ARE AN IRONMAN!'

Wish me luck.

Goodbye '08, Hello 2009

2009-01-01T16:54:00.002Z

Happy New Year!

I came across some amazing photos that sum up the year that 2008 was. It's scary what can happen over 365 days. I'm not one for New Year's resolutions but I do have a few things I need to tick off my list for 2009.

Here's hoping you tick off everything on your list.

Photos of the year - Part 1
Photos of the year - Part 2
Photos of the year - Part 3

Merry, Merry Christmas

2008-12-19T13:44:00.002Z

What a year! It was one hell of a rollercoaster.

Nothing says Merry Christmas like a story about friendship and love. This video has it all.

I hope you have a great festive season.

All the best,

Maloy

A Logo of Times to Come

2008-12-11T12:12:00.005Z

These new credit crunch logos made me chuckle. I do feel bad for those who've lost their jobs though.

Simplicity Rules

2008-12-10T13:52:00.006Z

I love this digital campaign by LaSenza (and not for the obvious reasons). It's simple, saucy and suits the brand perfectly. I think of it as one of those, 'why didn't I think of something like that?' ideas. It appeals to the target market massively and even the ladies in the office who've seen it, heart it. You bet they forwarded it to their partners.

I wish it was something I had worked on (again, not for obvious reasons)!

The Men's Guide to Buying Lingerie.

Riding Single

2008-12-10T12:49:00.004Z

I'm fortunate to be able to ride to and from work. Not only do I save on travel costs but I get to my desk feeling fresh (I shower at work) and wide awake. I used to ride either my mountain or road bike, both fairly valuable and expensive pieces of equipment. London's road are a shocker (excuse the pun) so the wear and tear on my beautiful bikes was getting worse after every ride. To and from work, 5 days a week and the mileage all starts to add up!

When I started working at Haygarth, I always noticed this poor old bike chained to a drain pipe, exposed to the elements. I asked around the office and I found the owner. He explained that he had bought a new bike so the old one was in retirement. I made it quite obvious that I was interested in the neglected old beauty. A few months later I got a call from him saying that I could have the bike as he knew I'd make use of it, rather than it being shackled to the wall outside. I bought him a nice bottle of wine to say thanks.

And so started my project of turning the rusty old beauty into a single speed commuting bike. I got a single speed converter, stripped off all the gears, bottle cages and useless chainrings and slowly but surely bought bits and pieces to get it back to working order. In doing so, I've learnt so much about fixing bikes and bike maintenance/care. It's turned into a little hobby which has kept me busy for hours up in the loft or out in the shed.

Riding a single speed is such a awesome feeling. You stop worrying about which gear you're in and have time to look around, think of other things and take in your surroundings. Secondly, because there's only one gear, it's super light, there's much less wear and hardly any maintenance needed. Lastly, it's making my legs stronger so when I do ride my road bike on the weekends, my times and speed are improving.

Riding single is like being a kid again on my first bike without a care in the world. Once more I'm reminded how the simple things in life bring me the most pleasure. The picture above is of Howie, my new single best friend.

Shantaram

2008-11-30T19:35:00.004Z

I never used to read books. I don't know why? In my younger days I was too busy playing sport or climbing trees. Then I got to High School and they made us read set books and the teachers set exams on the books and asked questions like 'What is the deeper meaning of a man hiking through a sweltering jungle with a block of ice?'. That just totally put me off books.

Then I started reading autobiographies/biographies and got inspired by the real-life stories and experiences and how those experiences shaped people's lives. And through reading these type of books I realised just how much I had missed out by not reading and how my spelling, vocabulary and general knowledge really did improve with every book. (So the teachers/mom/dad were right!)

Anyway, for my birthday, the girlfriend bought me a book. Shantaram. It's quite simply 933 pages of brilliance. It's by far THE best book I've ever read. Based in Bombay (now Mumbai) it makes me want to visit the city and its inhabitants. Even with the horrible terrorist attacks that have recently taken place, I'd still go tomorrow if I had the money. Watching the news reports on the attacks, it feels like I know every street and building they're talking about, as if I'd already visited.

Gregory David Roberts has the ability to make slum life seem appealing. And it's easy to forget that he's a convict on the run, at times wishing I could meet someone like him on the street.

Clearly I don't have the right to be a book critic but take my word for it. His book will change the way you see and hear the world. Whatever you do, don't Google or YouTube his or the books name. It will ruin the story. Just buy the book NOW, you won't be able to put it down.

Rapha CC

2008-11-24T11:01:00.009Z

My relationship with Rapha is one of love and hate. I love Rapha for what they are. The pure passion for the sport of riding a bike. Their simplicity, subtlety and focus. And never settling for second best, no matter what. Hate because of the power they have in making me want part with my hard earned cash to buy more of their products.

I was given a gift voucher from work mates for my birthday. I added £25 to the voucher and all I could get was a gilet (I got the white one shown here). A gilet that cost £75. My bike only cost £400! But it's no ordinary gilet. I have to admit their clothing is awesome. Made from fabric that lasts, looks stylish and makes me want to ride more. And in this weather climate, anything that gets me on the bike more often is worth its weight in gold. Or platinum in Rapha's case.

It's one of those brands that make their own rules. Aspirational and boundary pushing but not aggressive or in your face with huge logos and brand statements everywhere. They're dedicated to the art and grace of bike riding and everything else is secondary. They're the type of brand that could I afford to, I would only wear their clothing. Their photography is breathtaking (including product photography) and makes me revisit their site almost daily just so I can dream about climbing the roads they have. Their images really do speak a thousand words.

Reading the stories allows me to feel like I'm sitting in the slipstream on one of their rides, hearing my lungs bursting for more air and legs aching with lactic acid. (Read the stories here.)

So, in all honesty, I don't hate them, I guess I just need to earn more or work harder. If I was a brand, I'd want to be Rapha.

Sushi

2008-11-11T21:46:00.002Z

Yum! I never really used to like sushi. It's kind of one of those foods that's grown on me. And it's absolutely grown on me. I can't get enough of the heathly stuff.

Every now and again, the girlfriend will surprise me and bring home a few trays of sushi. She gets it from the Japan Centre near Piccadilly Circus and it's super tasty and never overpriced. We sit at home, squirt some soy sauce over it and eat until our tummies hurt. Well at least I do.

In the summer (lasts for about 2 weeks in August) we'll often get some, grab a picnic blanket and head to the park. Zero hassle.

The other day, I had to take Apple (our MacBook) to the doctor in Regent Street. Afterwards, I met the girlfriend outside her work and we took a stroll to the sushi shop. As usual, we bought more than what we should have and then ambled to Piccadilly Circus where we sat at the bottom of the statue looking up at the iconic neon lights. It felt so good to feel like a tourist.

If like me you've just thought 'Why the hell is it actually called Piccadilly Circus?' have a look here.

And next time you're in the area, go fill your face with sushi!

howies DO Lectures

2008-11-10T12:10:00.003Z

A few months ago I sat down and wrote a hand written letter to Alison from howies. You see, in order to be invited to the lectures I had to tell the wonderful people at howies why I wanted to attend the DO. I wrote what came to me and didn't try edit or analyse what I'd written. Far too often I think about stuff too much and all that does is whittle down the rawness of what I need to get across.

I hear you asking 'What ARE the DO Lectures?'. Well, it's a project/initiative started by howies (read about howies here) that involves inviting 75 individuals down to a lovely location in Wales (fforest), to listen to some amazing people talk about stuff they're DOing or have done. And in listening to these people it will hopefully inspire the 75 attendees to get out there and DO their own DO.

I could honestly go on for hours about the talks. It was absolutely inspiring, motivating and just down right fun. At times it felt like my head was going to explode as I've never had so much to think and challenge my brain about before, especially in the space of 5 days!

The best bit is that all the talks were filmed so that others (you) could share in the inspiration. Aside from the lectures there were also workshops on how to forage for edible food in a forest, starting a fire with only your hands and what nature has to offer and last but not least, how to create your own documentary.

So, DO yourself a favour when you've got some free time and watch a few of the lectures. You may not love them all, but it will make you think about things differently and in some cases, take your blinkers off. Ultimately it could get you DOing too.

Should you be interested, my favourites were (in no particular order): Andy Kirkpatrick, Alistair McIntosh, Andy Cummings and the creative duo of Matt Jones & Russell Davies.

One of the many positives was that I got to meet some really awesome people whom I'll definitely be staying in touch with. (Maybe not Tamsin, she scared me.)

Make yourself a brew, choose a lecture and enjoy, The DO Lectures.

Photos from the DO here.

OBAMA OBAMA OBAMA

2008-11-08T22:22:00.003Z

It's been a HUGE (possible understatement) week. I've never been big into politics but I couldn't help getting swept up in the whirlwind US elections. We've witnessed history. It's going to be so intriguing to watch what happens.

BO is a likeable character. I think it's one of the best qualities to have.

Turn this up and buy one of these!

What do you actually do?

2008-11-07T13:17:00.005Z

Working for an integrated marketing agency, I often get asked by friends and family 'So what do you actually do?'. Recently a client sent me this and it sums up perfectly how most of my days are spent.

So there you have it. I do heart my job. Genuinely.

Wisdom

2008-11-05T15:21:00.002Z

I came across this on a blog I regularly read and I love the idea - The Wisdom Project.

This is what the concept's about (take from the site):

'Inspired by the idea that one of the greatest gifts one generation can pass to another is the wisdom it has gained from experience, the Wisdom Project, produced with cooperation from Archbishop Desmond Tutu, seeks to create a record of a multicultural group of people who have all made their mark on the world. Presented against the same white space, all of the subjects are removed from their context, which not only democratises them, but also allows for a clear dialogue to exist between them. In an attempt to create a more profound, honest, and truly revealing portrait of these luminaries, the project encompasses their voices, their physical presence, and the written word. This comprehensive portrayal of such a profound and global group is an index of extraordinary perspectives.'

I can't help but heart the number of South Africans that have left their mark on the world.

A great site that once again proves - less is more.

Mountain Biking

2008-11-02T18:11:00.003Z

Not your normal, around the park or common type mountain biking but the muddy, technical, single track type stuff. My bike, Pelagia, doesn't get enough attention. Since I've been doing triathlons, it's only my road bike, Big Rig, that gets any love. Yes the road has the smooth ride, the speed and the satisfaction of covering many miles, but I have to admit, it's no where near as much fun as a proper MTB ride. I made a last minute decision to do a MTB race today, on the recommendation of a work mate. With the non-stop rain yesterday and the cloudy conditions today, I knew it was going to be an absolute mud bath. Well, I've never experienced such an amount of mud (I guess they don't call the UK the Mud Island for nothing!). The course was super technical with lots of big drops, short sharp climbs and nasty little ankle high tree stumps waiting to take me out. I nearly bought a plot a few times! Being a race that consisted of laps was awesome as I got to 'perfect' the errors I made on the previous laps.

I've made a promise to myself to do more of these races and to go off-road more often.

Race organisers, Gorrick, have another event on 18th January. Let me know if you're keen to join me.

(Yes I know I've got funny toes.)

Photography

2008-10-31T12:27:00.008Z

In my line of work I'm really fortunate to come across many skilled and brilliant photographers. My dad is a very keen photographer so I was brought up to appreciate great photos and the art of photography. Our Creative Director here at work is kindly giving me lessons in photography, right from the very basics. It's such a joy to learn about different styles, processes and tricks of the trade type stuff. I really feel for great photographers because generally everyone rates themselves as a bit of a photo guru, myself included. Learning about all these basics, etc is really helping me identify the styles and types of photography I enjoy, and more importantly what distinguishes an exceptional photographer from an average one.

A mate, Al, who works in banking sent me some of his photos the other day after a 3 month long stint crossing Africa. I have to admit I was expecting the normal holiday snaps but man was I wrong. His photos are brilliant and I would happily frame some of them and put them on my wall. It was awesome to come across some brilliant photography where I never expected it. What made it even more special was that coming from the dark continent myself, his images captured exactly what Africa's all about. The people, the poverty, the amazing mix of cultures and that raw energy.

Allow me to introduce you to the photography of Alastair Maher - click here

Al's photo above sums up Africa in one click of the shutter.

I can't get enough of photography.

The Tour

2008-10-30T15:37:00.003Z

Ever since I was a kid, I've loved watching the Tour de France. I still think it's the world's toughest sporting event, even if it has been plagued with cheats and doping. For those 3 weeks in July it becomes a complete addiction and my life revolves around it. My highlight so far has been going to watch the final stage in Paris a couple years ago. Last year the first 2 stages were raced here on the mud island so I got to see it up close and personal once again. So, the only box not ticked, is a mountain stage. Enter 2009. The course has just been released (here)...and it's crazy! Particularly the second to last stage, finishing on Mont Ventoux (never in the history of the event has a mountain been on the programme the day before the finish in Paris). Added to the mix is Mr Mellow Johnny, who's come out of retirement. Whether he makes it to the start line or not, time will only tell, but for me it's a once in a lifetime chance to watch the world's greatest athlete race an iconic climb in an event I've turned into an obsession.

It's time to start saving tin so I can be on the side of that mountain in 2009. Who knows, I may even get to witness a duel like Lance V Marco in 2000. Maybe Lance V Alberto?

Bring on the Tour!

Dublin Marathon

2008-10-28T20:41:00.003Z

What an awesome experience. Running with Barbs' was truly special. She has said it will be her first and last marathon but hopefully her mind will forget the pain and suffering it went through. That's the beauty of a marathon. Things go so well and then all of a sudden the body just says 'stuff this, I need to stop!'. That's when the race gets interesting. It's at this point that all the training and mental toughness kicks in to push yourself further than you ever have before and keeps the legs ticking over. It's also known as 'The Wall' in running circles and pops it ugly face up around the 18-20 mile mark. Barbs now knows 'The Wall' intimately. Watching their relationship blossom was rather interesting.

So after months of training and many sacrifices she did it in 5h11m. And I can't tell you how proud I am of her.

A Few Days Off and then a Marathon

2008-10-22T20:32:00.003+01:00

I'm off for the next few days to Croyde with Timo and some of his mates. It's something that was started 3 years ago and involves a bunch of us going down the coast to get some surf (hopefully) and sit around the fire drinking a few beers. This year is a little different as we'll be celebrating Tim's Gold medal at Beijing. I sadly won't be having many beers as I'm off to Dublin with the girlfriend on Sunday to do a small run.

Clearly I'm only kidding when I say small because as the title states, we'll be running the Dublin Marathon on Monday. It's a first for Barbs but she's put in the miles and I can't wait to run the 26.2 miles by her side.

I'm really looking forward to trudging around the streets of Ireland's capital. You'd be amazed at the sights we take in over the course of the race. Race course

We'll catch up on Tuesday.

Marketing Week Awards

2008-10-21T11:51:00.002+01:00

The results are out. See all the winners here

Magazines

2008-10-20T21:01:00.005+01:00

I heart magazines. What I love even more than magazines is magazine subscriptions. It's like getting a present every month. And because most of mine come monthly/bi-monthly I forget they're coming so arrive home to a nice surprise. So tonight it will be reading my new Surfer mag with legendary surfer and musician Donny Frankenreiter as the Guest Editor. Stoked.

Respect

2008-10-19T19:04:00.004+01:00

This ad gives me goosebumps. The 'tap' of respect at the end is what's needed in all sports, and life actually. Respect Wieden + Kennedy, Portland.

New Cervelo P4

2008-10-18T15:18:00.005+01:00

I got back from a great 1.5hr run with the girlfriend to find the latest edition of the 220 Triathlon magazine in the post box. I ripped the packaging open and found this new beauty featured on page 22. Drool...

You've got to love the new bottle design. For a closer look, click here

Welcome!

2008-10-18T15:00:00.000+01:00

I've decided to give this whole blogging story a go. I enjoy reading other people's blogs/websites and often find interesting things that I'd like to share with others. I guess this will be my way of doing it.

Enjoy the ride.