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    <title>TRI-ing harder</title>
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    <id>tag:www.tritastic.com,2007-08-15://1</id>
    <updated>2008-10-12T16:39:19Z</updated>
    <subtitle>My efforts in triathlon</subtitle>
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<entry>
    <title>Fixies galore at Cycle 2008</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/10/fixies-galore-at-cycle-2008.html" />
    <id>tag:www.tritastic.com,2008://1.68</id>

    <published>2008-10-12T13:05:34Z</published>
    <updated>2008-10-12T16:39:19Z</updated>

    <summary><![CDATA[In case you haven't noticed, fixed and single-speed bikes are definitely in vogue at the moment.&nbsp; And there were hundreds on show at Cycle 2008, with almost every manufacturer featuring a couple of fixies and plenty of fixed-speed frames, wheels...]]></summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Bike" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="bike" label="bike" scheme="http://www.sixapart.com/ns/types#tag" />
    
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        <![CDATA[In case you haven't noticed, fixed and single-speed bikes are definitely in vogue at the moment.&nbsp; And there were hundreds on show at Cycle 2008, with almost every manufacturer featuring a couple of fixies and plenty of fixed-speed frames, wheels and conversion kits available for those wanting to move from the comfort zone of their multi-speed bikes.&nbsp; <br /><br />Not all of fixies looked as beautiful as the Rapha Condor Recycling team colours bike pictured here...<br /><span class="mt-enclosure mt-enclosure-image" style="display: inline;"><a href="http://www.tritastic.com/assets_c/2008/10/11102008010.html" onclick="window.open('http://www.tritastic.com/assets_c/2008/10/11102008010.html','popup','width=2592,height=1944,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.tritastic.com/assets_c/2008/10/11102008010-thumb-300x225.jpg" alt="11102008010.jpg" class="mt-image-right" style="margin: 5px 0pt 5px 5px; float: right;" height="225" width="300" /></a></span><br />Fixed speed bikes - which do not have a freewheel hub on the rear - started life on the velodrome track, where neither coasting nor brakes are required, and where the extra weight of cassette, freewheel, brakes, cable and levers are all destined to slow down a rider.&nbsp;&nbsp; On a fixed speed bike if the wheels are moving then so are your legs, and you brake by slowing your legs (no mean feat if you're going fast!).&nbsp; They have since become very popular with urban cycle couriers where their speed and reduced maintenance costs are beneficial, and where the simplicity and 'coolness' of the bikes plays an even bigger part.A fixed-speed bike is about as basic as you can get - like a child's trike only faster.<br /><br />Single-speed bikes on the other hand are a hybrid: a single gear (no cassette) on the rear, no derailleur and only a
single chain wheel on the front, but a rear hub with a freewheel so you
can coast along without your legs having to keep pace with the back
wheel. ]]>
        <![CDATA[Brakes are also fitted on a single-speed bike (unless you want
to die).&nbsp; Single-speed bikes are great for people like me who love the
idea of a fixie but are not quite ready to plunge into a freewheel-less
existence.<br /><br />I've recently converted my old crash-victim Le Mond
into a single-speed bike, and I'll post my experience up here soon.&nbsp;
Suffice to say though, I love the feel of the bike now. It's
definitely lighter (with some bits still to come off), and has a
really 'raw' feel to it: you can tell when this bike is going uphill!&nbsp;
It also makes my Focus feel wonderfully easy to ride, which is another
bonus.<br /><br />As well as the gear-free life, the show had lots more to
offer. Some of it was not too interesting to me - like the BMX
demonstrations (although judging by the hordes of kids with their jeans
around their ankles it was interesting to some), but the rest of it was
very exciting - it was like bike heaven!<br /><br />
The products and events I found most interesting are listed below, and
I've put some more pictures up on <a href="http://picasaweb.google.com/nikroberts/CycleShow2008#">Google's Picasa service</a><br />
<br />
<b>1. RVCA/Cinelli</b>/<b>Barry McGee collaboration</b><br /><a href="http://www.rvca.com/">RVCA</a> and <a href="http://www.cinelli.it/">Cinelli</a> asked <a href="http://en.wikipedia.org/wiki/Barry_McGee">McGee</a> to produce some limited edition frame colours.&nbsp; According to chap on the Chicken Cycles stand, the bikes sold out immediately and they had to a<a href="http://www.tritastic.com/assets_c/2008/10/11102008016.html" onclick="window.open('http://www.tritastic.com/assets_c/2008/10/11102008016.html','popup','width=2592,height=1944,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.tritastic.com/assets_c/2008/10/11102008016-thumb-300x225.jpg" alt="11102008016.jpg" class="mt-image-right" style="margin: 0pt 0pt 20px 20px; float: right;" height="225" width="300" /></a>sk to borrow one back for the show!&nbsp; It's no surprise when you see the bikes: the classic frame styling (see right) combines really well with McGee's design. More pictures are available <a href="http://picasaweb.google.com/nikroberts/CycleShow2008#5256266583056473506">here</a> and <a href="http://picasaweb.google.com/nikroberts/CycleShow2008#5256266654066543570">here</a>.<br /><br /><b>2. Active Ankling<br /></b>Specialized had a large stand at the show and were pushing their Body Geometry (BG) system clothes, shoes and bike-fitting service.<b>&nbsp; </b>Dr Andy Prutt<b> </b>(of <a href="http://www.amazon.co.uk/gp/redirect.html?ie=UTF8&amp;location=http%3A%2F%2Fwww.amazon.co.uk%2FPruitts-Complete-Medical-Guide-Cyclists%2Fdp%2F1931382808%3Fie%3DUTF8%26s%3Dbooks%26qid%3D1223822843%26sr%3D8-1&amp;tag=tritasticcom-21&amp;linkCode=ur2&amp;camp=1634&amp;creative=6738">Complete Medical Guide for Cyclists</a><img src="http://www.assoc-amazon.co.uk/e/ir?t=tritasticcom-21&amp;l=ur2&amp;o=2" alt="" style="border: medium none  ! important; margin: 0px ! important; display: none;" border="0" height="1" width="1" /> fame) was giving a talk on how to setup a bike and how this affected<b> </b>cycling efficiency and helped prevent injury.&nbsp; It was all very interesting, but most interesting of all was what he said about 'Active Ankling'. Conventional wisdom tells you to cycle with a level foot, but he suggested that actually you get much better rotational force - i.e. more power - by rotating your foot downwards at the 6 o'clock and 9 o'clock crank positions.&nbsp; Active Ankling is about activating your calf muscles and pushing down with your toes during the downstroke and pulling up with your heel during the up-stroke.&nbsp; This is how Spinning instructors tell you to cycle and personally it comes naturally to me, so I was encouraged that I might actually be doing something right.&nbsp; Apparently Lance Armstrong does it this way too...<br /><br /><b>3. Green Oil</b><a href="http://www.wiggle.co.uk/p/Cycle/7/Green_Oil_Ecological_Chain_Lube/5360035455/?ReferID=tritastic"><img src="http://www.green-oil.net/jpegs/bottle%206%20small.jpg" style="float: right;" /></a><br />Tired of flushing poisonous chemicals down your drain every time you wash your steed?&nbsp; Green Oil has been around a little while now, and promises to deliver 'nasty-free' lubrication to your bike.&nbsp; The oil won a What Mountain Bike Gold award and various other accolades, and the creators have just launched a new product for cleaning your bike, which looks interesting, and it should be available to buy soon.&nbsp; In the meantime, you can do your bit for the environment by buying some <a href="http://www.wiggle.co.uk/p/Cycle/7/Green_Oil_Ecological_Chain_Lube/5360035455/?ReferID=tritastic">Green Oil from Wiggle</a><br /><br /><b>4. Bike Porn<br /></b>It would be impractical<b> </b>to read or watch porn whilst cycling (believe me, I've tried), so the next best thing is to stand around in public with 5,000 other men looking at "Bike Porn".&nbsp; There was lots of it around, and as usual, the more exclusive the bike parts, or the more elaborate the "make-up", the bigger the crowd.&nbsp; Pics on Picasa<br /><br /><b>5. High-class Bike Po</b><b>rn<br /></b>The porn kings were of course the Condor and Rapha stands which had me and many others drooling and w<a href="http://picasaweb.google.com/nikroberts/CycleShow2008#" onclick="window.open('http://www.tritastic.com/assets_c/2008/10/11102008013.html','popup','width=1944,height=2592,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.tritastic.com/assets_c/2008/10/11102008013-thumb-300x400.jpg" alt="11102008013.jpg" class="mt-image-left" style="margin: 0pt 20px 20px 0pt; float: left;" height="400" width="300" /></a>ondering how many children/cats/cars/kidneys we'd have to sell in order to buy just some of the many seductive products they had on show.&nbsp;&nbsp; The £3500 fixed-gear bike in Rapha Condor Recycling team colours was
one of my highlghts of the show, and if I closed my eyes I could almost
picture myself cycling away on it into downhill into a sunset with a
strong wind behind me....&nbsp; Here I've taken a picture of the chain, because even
that looks stunning!&nbsp; I can't afford the bike though, so instead I'll "make do" with a beautiful but pricey Rapha Softshell jacket
which makes me look cool-as-a-fridge (it's great what an asymetric zip can
do). <br /><div><br /></div><div><b>6. Drum-kit bicycle<br /></b>This was<b> the </b>highlight of the day<b><br /></b>and really topped it all off for me.&nbsp; On the wayout of Earl's Court, sat just outside the tube station opposite the exhibition centre was a chap playing drums made out of what looked like a bicycle frame.&nbsp; I couldn't believe it when I approached and saw that it actually was a bicycle frame - and one that he rode there on.&nbsp; The small drums and cymbals were carried in a pannier on the back of the bike and then clipped onto it to make the drum-kit. Sat upside down on its saddle and handlebars it looked fantastic. The Australian/Kiwi&nbsp; (sorry I don't know which) chap playing was sat in full sunshine and really going for it so he had worked up a sweat but he was clearly enjoying himself.&nbsp; Sat outside the cycle show, his location and timing couldn't have been better and he had a good crowd listening and was getting lots of donations.&nbsp; When he finished he told me he was earning a living this way but had only been doing it for 3 weeks.&nbsp; Let's hope he can keep feeding himself when the weather turns colder (or maybe he's heading back to Australia/New Zealand - sorry again - when that happens?)<br /><br />
<a style="left: 425px ! important; top: 0px ! important;" title="Click here to block this object with Adblock Plus" class="abp-objtab-00376133671855009 visible ontop" href="http://www.youtube.com/v/G5yWmuCRBQs"></a><a style="left: 425px ! important; top: 0px ! important;" title="Click here to block this object with Adblock Plus" class="abp-objtab-00376133671855009 visible ontop" href="http://www.youtube.com/v/G5yWmuCRBQs"></a><a style="left: 425px ! important; top: 0px ! important;" title="Click here to block this object with Adblock Plus" class="abp-objtab-00376133671855009 visible ontop" href="http://www.youtube.com/v/G5yWmuCRBQs"></a><a style="left: 425px ! important; top: 0px ! important;" title="Click here to block this object with Adblock Plus" class="abp-objtab-00376133671855009 visible ontop" href="http://www.youtube.com/v/G5yWmuCRBQs"></a><object height="350" width="425"> <param name="movie" value="http://www.youtube.com/v/G5yWmuCRBQs" />  <embed src="http://www.youtube.com/v/G5yWmuCRBQs" type="application/x-shockwave-flash" height="350" width="425">  </object>
<br />
<br /><b>Roundup<br /></b>I had a lovely day out in London.&nbsp; I learnt lots, saw some very sexy bike kit - most of which I'll never be able to afford, bought myself a lurvuly new jacket and thoroughly enjoyed the whole experience.&nbsp; The fact that the beer was weak, the pasty had no beef in it, and I didn't manage to win the <a href="http://www.rollapaluza.com/">Rollapaluza</a>-style 200m sprint set up by British Cycling (Bah!) are neither here nor there. I'll definitely attend next year, and recommend you do the same.<br /></div>]]>
    </content>
</entry>

<entry>
    <title>Bicycle show 2008</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/10/bicycle-show-2008.html" />
    <id>tag:www.tritastic.com,2008://1.67</id>

    <published>2008-10-11T07:58:44Z</published>
    <updated>2008-10-11T08:11:52Z</updated>

    <summary>I&apos;m very excited today because I am off to London to visit the 2008 bicycle show at Earl&apos;s Court. I&apos;m hoping to see tons of exciting new bike kit, snaffle a few goodie bags, grab a bargain and maybe even...</summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Bike" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="bike" label="bike" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        I&apos;m very excited today because I am off to London to visit the 2008 bicycle show at Earl&apos;s Court. I&apos;m hoping to see tons of exciting new bike kit, snaffle a few goodie bags, grab a bargain and maybe even see a celebrity or two. And I definitely plan to rub myself up against the glorious clothes at the Rapha stand! 
        
    </content>
</entry>

<entry>
    <title>Newbury triathlon results</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/09/newbury-triathlon-results.html" />
    <id>tag:www.tritastic.com,2008://1.66</id>

    <published>2008-09-10T19:07:09Z</published>
    <updated>2008-09-11T07:51:26Z</updated>

    <summary><![CDATA[Roger managed a very impressive 1:34:51 for his first triathlon. I was especially impressed by the fact that he beat his 5k PB by a couple of minutes. This demonstrates the work that he's put in recently.&nbsp; Now he has...]]></summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Events" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="events" label="events" scheme="http://www.sixapart.com/ns/types#tag" />
    
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        <![CDATA[Roger managed a very impressive 1:34:51 for his first triathlon. I was especially impressed by the fact that he beat his 5k PB by a couple of minutes. This demonstrates the work that he's put in recently.&nbsp; Now he has something to aim for in the next one!&nbsp; <br /><br />I managed to beat last year's time by 2 minutes (1:0:56), despite the
organisers extending the run by a few hundred metres!&nbsp; More exciting
for me, though,<br />]]>
        <![CDATA[ was that I was 42nd out of 358, which feels great to
me. I know it's a big beginner's event, but being (almost - 1m 27
seconds off)&nbsp; in the top 10% is just great.&nbsp; <br />

<br />

For some reason I didn't feel good after the event. I think I felt
distracted with other people around me (no complaint against them, just
my head didn't feel right), and my transitions felt pretty god-awful
too.&nbsp; In T2 I couldn't find my rack-point and got mixed up with someone
else's trainers. It felt like minutes wasted (although <a href="http://picasaweb.google.com/nikroberts/NewburyTriathlon2008#5244513360748073746">the video</a> shows
it was only seconds), and then on the run I just didn't feel right - a
half-way wee didn't help, and I got to the end feeling like I had lots
of gas left but no 'enthusiasm'. This is the first time I've felt so
unhappy after a race, and I haven't worked out why just yet.&nbsp; Something
to work on for next time!<br /><br />Also available: <a href="http://www.blacksheepsports.co.uk/public/results.aspx?raceid=569">full results</a>, and <a href="http://picasaweb.google.com/nikroberts/NewburyTriathlon2008#">more pictures</a>.<br />]]>
    </content>
</entry>

<entry>
    <title>Newbury Triathlon tomorrow</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/09/newbury-triathlon-tomorrow.html" />
    <id>tag:www.tritastic.com,2008://1.65</id>

    <published>2008-09-06T19:50:09Z</published>
    <updated>2008-09-06T19:58:18Z</updated>

    <summary>I&apos;m competing at Newbury triathlon tomorrow for the 3rd time. As well as being a good benchmark for people like me (hoping to beat 1h 12m of last year), it&apos;s an especially good race for triathlon beginners: well organised, friendly,...</summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Events" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="events" label="events" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="newbury" label="newbury" scheme="http://www.sixapart.com/ns/types#tag" />
    
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        <![CDATA[I'm competing at Newbury triathlon tomorrow for the 3rd time. As well as being a good benchmark for people like me (hoping to beat 1h 12m of last year), it's an especially good race for triathlon beginners: well organised, friendly, short pool swim (300m) and a mostly flat bike and run.&nbsp; My friend and colleague Roger is undertaking Newbury as his first triathlon.&nbsp;&nbsp; Good luck Roger!... and everyone else competing in this, the 20th running of this great event.<br />]]>
        
    </content>
</entry>

<entry>
    <title>Headington 10k</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/08/headington-10k.html" />
    <id>tag:www.tritastic.com,2008://1.64</id>

    <published>2008-08-31T11:39:17Z</published>
    <updated>2008-08-31T17:14:13Z</updated>

    <summary><![CDATA["Mostly Harmless" was how the Hitchhikers Guide to the Galaxy describes Earth, and the same can largely be said of the Headington 10k.&nbsp; Flat and featureless, the race starts and ends at Wormihghall airfield in Buckinghamshire (see map below).&nbsp; Around...]]></summary>
    <author>
        <name>Nik</name>
        
    </author>
    
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    <category term="running" label="running" scheme="http://www.sixapart.com/ns/types#tag" />
    
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        <![CDATA["<i>Mostly Harmless</i>" was how the <a href="http://en.wikipedia.org/wiki/Mostly_Harmless">Hitchhikers Guide to the Galaxy</a> describes Earth, and the same can largely be said of the Headington 10k.&nbsp; Flat and featureless, the race starts and ends at Wormihghall airfield in Buckinghamshire (see map below).&nbsp; Around 4k is run on the airfield and the rest is on the roads surrounding it.&nbsp; It's not the most scenic, exciting or challenging, but it was still a good run for a Sunday morning.<br /><br />There was a good turnout this morning of around 15 Roadrunners, and probably a couple of hundred others. It was not too hot, but&nbsp; with thunderstorms forecast for later in the day it got gradually more humid, until rain started at about 11 o'clock.<br /><br />My previous 10k runs at Eynsham, and at Windsor Triathlon were right on the button at 52 minutes, but I have been doing a lot of running over the past few months - mainly slower running with my various newcomers, but also a little speed work at the gym.&nbsp; At the Oxford Motavation last week I managed 30:40, so on that basis - about 7:40 per mile / 4:50 per km - I was aiming for sub-48 minutes. This would be a significant increase over my previous times, but I guessed I could manage it.<br /><br />I hit the first, second and third kilometre markers bang on the money at around 5 minutes per mile.&nbsp; My aim was to stay at this pace, and stay with Jane for the first half of the race, then put in a faster second 5k.&nbsp; My 5k time was 24:33, but I felt OK.&nbsp; <br /><br />At the water station just after 5k, I took on some water and almost by accident sped up a little to pass Jane.&nbsp; Once past her I thought "might as well keep going", so I tried to keep a stronger pace.&nbsp;&nbsp; I managed to kick past quite a few people over the next few kms. I had a bit of a 'funny' at around 7k, where I'd convinced myself that I'd already done 8k, and at that point I started to lose track of my time and what I needed to do to hit 48 minutes.<br /><br />I hit the nine kilometre mark at 43:35 - only 4:25 to go.&nbsp; I'd been starting to flag a little, but now had to put the hammer down for the last few hundred metres.&nbsp; I wasn't sure I was going to make it, but I started to hear the finish-line crowd and managed to kick for a final time.&nbsp; <br /><br />I almost threw up on the finish line - again (am I doing something wrong here?!) - but was delighted to finish in 47:51.&nbsp; It shows that the training is paying off - even the slow running must be helping, and hopefully I'll start to catch some of the <i>real </i>ERR runners who can do sub-40 minutes. Perhaps a little way to go before that, though.<br /><br />
<iframe src="http://js.mapmyfitness.com/embed/blogview.html?r=419a17dbb4ef982b2e5b1307c02e73f0&amp;u=m&amp;t=run" width="100%" frameborder="0" height="700">&amp;amp;lt;a href="http://www.mapmyrun.com/run/united-kingdom/worminghall-airfield/494254687940"&amp;amp;gt;Headington 10k&amp;amp;lt;/a&amp;amp;gt;&amp;amp;lt;br/&amp;amp;gt;&amp;amp;lt;a href="http://www.mapmyrun.com/find-run/united-kingdom/worminghall-airfield"&amp;amp;gt;Find more Runs in Worminghall Airfield, United Kingdom&amp;amp;lt;/a&amp;amp;gt;</iframe><!-- MMF PARTNER TOOL -->]]>
        
    </content>
</entry>

<entry>
    <title>A quick update - then vive la France!</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/07/a-quick-update-then-vive-la-fr.html" />
    <id>tag:www.tritastic.com,2008://1.63</id>

    <published>2008-07-01T18:43:58Z</published>
    <updated>2008-07-01T19:06:26Z</updated>

    <summary>Sorry I&apos;ve been quiet for a while (Emma)! I&apos;ve so much to tell you all: Blenheim triathlon hell, triathlon heaven at my first Olympic distance in Windsor, and how my running recruits got on (hint: they did well), and much,...</summary>
    <author>
        <name>Nik</name>
        
    </author>
    
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        <category term="Events" scheme="http://www.sixapart.com/ns/types#category" />
    
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    <category term="events" label="events" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[Sorry I've been quiet for a while (Emma)! I've so much to tell you all: Blenheim triathlon hell, triathlon heaven at my first Olympic distance in Windsor, and how my running recruits got on (hint: they did well), and much, much more.<br /><br />But I have no time! I'm busy packing - or at least thinking about packing - to head off to Paris <i>by bicycle.&nbsp; </i>That's right, myself and 14 other fools will be cycling the roughly 350 miles from Eynsham to Paris starting on Friday. We're aiming to arrive in Gay Paris on Monday, and with Le Tour in full swing by then we're hoping for a good welcome as we roll into town in our Eynsham Road Runners cycling jerseys!&nbsp; <br /><br />But I witter.. I must go now, but wanted to say à bientôt before I went.&nbsp; I will be trying to do some blogging or photo logging whilst I'm away, so you might hear more from me.&nbsp; At the very least I will do something with my Facebook profile.&nbsp; And I'm possibly going to be using Bliin to track my progress (on my brand new Nokia phone - that I won at the Windsor triathlon! But that's another story, which I don't have time for!), so you may or may not be able to see my current location on the trip by checking out my <a href="http://bliin.com/user/cleanthes">bliin.com </a>homepage, and/or on the image below.<br /><br /><br /><h2 class="r"><font style="font-size: 0.64em;"><a href="http://forum.wordreference.com/showthread.php?t=627576" class="l" onmousedown="return clk(this.href,'','','res','2','')"></a></font><a href="http://forum.wordreference.com/showthread.php?t=627576" class="l" onmousedown="return clk(this.href,'','','res','2','')"> </a></h2> 
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    </content>
</entry>

<entry>
    <title>Big weekend ahead</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/06/big-weekend-ahead.html" />
    <id>tag:www.tritastic.com,2008://1.62</id>

    <published>2008-06-04T18:57:53Z</published>
    <updated>2008-06-04T19:16:35Z</updated>

    <summary>This is a big weekend for my three runners, and also for me.  Rosie, Katie and Roger are running the Race for Life and Run for Moore in Oxford South Parks (Katie at Silverstone racetrack), and I&apos;ve got the Blenheim Triathlon.  It&apos;s their first running event,...</summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Events" scheme="http://www.sixapart.com/ns/types#category" />
    
        <category term="Run" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="events" label="events" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="running" label="running" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[This is a big weekend for my three runners, and also for me.  <a href="http://www.oxfordmail.net/display.var.2290592.0.friends_set_to_run_and_run.php">Rosie, Katie and Roger </a>are running the Race for Life and Run for Moore in Oxford South Parks (Katie at Silverstone racetrack), and I've got the Blenheim Triathlon. <img src="/logo-raceforlife.gif" style="float: left; padding-right: 10px; margin-top: 10px" /> <br /><br />It's their first running event, and I'm sure they're all a bit nervous - I'm nervous for them!  But I know they'll all do really well - I'm expecting Roger to do a sub-30 minute 5k (maybe even 25 minutes?), and Rosie and Katie won't be too far behind.<br /><br />Blenheim is one of my races from last year so I have something to compare against. I'm definitely much stronger this year and should be able improve on my rather pitiful 34 minute "run".  Overall I think I can shave 20 minutes off last year's time.  With Sophie and parents in attendance, and a new Oxford Tri club tri-suit to show off, I am hoping to perform well.<br /><br />Good luck to all us!  <br /><br />]]>
        
    </content>
</entry>

<entry>
    <title>National Bike Week 2008</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/05/national-bike-week-2008.html" />
    <id>tag:www.tritastic.com,2008://1.61</id>

    <published>2008-05-29T17:50:47Z</published>
    <updated>2008-05-29T17:59:08Z</updated>

    <summary><![CDATA[14th - 22nd June 2008 is National Bike Week.&nbsp; During the week, people will be encouraged to ditch the car or that pesky walking and get on a bike - possibly for the first time since childhood.&nbsp; This year organisers...]]></summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Bike" scheme="http://www.sixapart.com/ns/types#category" />
    
        <category term="Events" scheme="http://www.sixapart.com/ns/types#category" />
    
        <category term="General" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="cycling" label="cycling" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="events" label="events" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[14th - 22nd June 2008 is National Bike Week.&nbsp; During the week, people will be encouraged to ditch the car or that pesky walking and get on a bike - possibly for the first time since childhood.&nbsp; This year organisers are promoting family-oriented cycling and there are literally thousands of great events to get families cycling together and enjoying the Great British Countryside (let's hope for good weather in the Great British "Summer"), and so there are rides for all ages and abilities.<br /><br />If you want to know more, or want to take part, <a href="http://www.bikeweek.org.uk/index.php">check out the website and find an event near you</a>.&nbsp; <strong>Go on, get on your bike</strong>.<br />]]>
        
    </content>
</entry>

<entry>
    <title>More thoughts on motivation</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/05/more-thoughts-on-motivation.html" />
    <id>tag:www.tritastic.com,2008://1.60</id>

    <published>2008-05-24T12:32:07Z</published>
    <updated>2008-05-24T13:13:52Z</updated>

    <summary><![CDATA[I have many half-baked theories on what motivates me and might motivate other people.&nbsp; Here are some of my recent ones:1. Train with othersThis is something that everyone who's ever trained in a group knows - training with others works...]]></summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Training" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="gadgets" label="gadgets" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="motivation" label="motivation" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="running" label="running" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="swimming" label="swimming" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="training" label="training" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[I have <a href="http://www.tritastic.com/2008/05/another-mile-just-one-more-mil.html">many</a> <a href="http://www.tritastic.com/2007/11/fifty-two-minutes-woof-woof.html">half-baked</a> <a href="http://www.tritastic.com/2007/08/motivation-without-batteries.html">theories</a> on what motivates me and might motivate other people.&nbsp; Here are some of my recent ones:<br /><br /><b>1. Train with others</b><br />This is something that everyone who's ever trained in a group knows - training with others works you harder than training on your own.&nbsp; Obviously, this assumes you're all of a similar level, and all <i>training</i> as opposed to just out for a gentle bike ride to the pub... On your own, it's easy to back off, tell yourself you've done enough, or get lost in the moment and forget you're meant to be training (my mind wanders terribly when I'm swimming, for instance).&nbsp; <br /><br />But if there are others around you will be able to challenge each other. One of you lifts off but the other will keep pushing, if your buddy sprints up the hill you <i>have to</i> follow them.&nbsp; And these little races make all the difference in turning a mediocre session into one that will have you vomiting at the end.<br />]]>
        <![CDATA[This worked well for me today at the lake, as I raced another Oxford
Tri swimmer around the last 2 laps of the morning's session.&nbsp; We had a
good cat and mouse game, with both of us taking the lead at various
points. He definitely made me work a lot harder than I would have done
otherwise, lost in my own thoughts...<br /><br /><b>2. Set yourself a goal, then exceed it</b><br />It's
all well and good to train for an event, but until the day, there's
always that doubt about whether you've trained enough. Therefore I like
to give myself a bit of confidence by going further in training than I
need to on the day.&nbsp; That way, even if I'm not feeling too good about
my speed or strength, at least I know I've got the stamina to get
through the race.&nbsp; The adrenaline on the day will also hopefully give
me a bit of a push, turning a mediocre 52 minute 10k into a 48 minute
one.<br /><br />Today I put this into practice by <i>finally</i> running well over 10k. I had a lovely run <a href="http://trail.motionbased.com/trail/activity/5741912">down the canal and back again</a>,
which added up to over 12k. I'm really pleased with this, because the
run is the main thing I haven't got enough experience or confidence
in.&nbsp; Windsor is a 10k run (Olympic distance), so with 12k under my
belt, I know I'll be ok for 10k, even if I'm a bit slow...<br /><br />I
also swam 4 laps of the lake this morning, which is 25% more than I
need to do at Windsor. And in about 45 minutes too, which I was pleased
with considering it was fairly choppy.&nbsp; I should be able to manage
30-32 minutes for 1500m at Windsor.<br /><br /><b>3. Make your goals public<br /></b>This
won't work for everyone - some people have no shame - but it does work
for me: tell people what you are hoping to achieve, and make sure they
keep asking you how you're getting on.&nbsp; If you need to "report back" to
other people, you'll hopefully feel at least a little bit more pressure
(good pressure) to push yourself harder in training.&nbsp; And of course if
you're being sponsored the more people you tell the better!<br /><br />I
followed my own advice here too.&nbsp; I am very proud of my team of runners
at work - between them they'll have raised over £800 (and maybe as much
as £1000) by the time they run the Race for Life/Run for Moore races in
a couple of weeks.&nbsp; They've also inspired me to run a lot more, which
has helped my own training.&nbsp; <br /><br />I figured they deserved both a bit of credit, and a <b>final push</b> before their race.&nbsp; So I told the Oxford Mail about them and <a href="http://www.oxfordmail.net/display.var.2290592.0.friends_set_to_run_and_run.php">now we're all famous!</a>]]>
    </content>
</entry>

<entry>
    <title>Charndon 5k</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/05/charndon-5k.html" />
    <id>tag:www.tritastic.com,2008://1.59</id>

    <published>2008-05-21T17:46:51Z</published>
    <updated>2008-05-21T17:58:01Z</updated>

    <summary><![CDATA[I'm very happy with my PB at the Charndon 5k last night.&nbsp; 22:39 is pretty good for me - especially since I was expecting to do a 24 minuter.&nbsp; The race was mostly flat - a few bumps - and...]]></summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Events" scheme="http://www.sixapart.com/ns/types#category" />
    
        <category term="Run" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="events" label="events" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[I'm very happy with my PB at the Charndon 5k last night.&nbsp; 22:39 is pretty good for me - especially since I was expecting to do a 24 minuter.&nbsp; The race was mostly flat - a few bumps - and was very busy (maybe 200 people in total?). The weather was perfect for running and I really enjoyed it on the whole.&nbsp; A few cooling pints of IPA afterwards topped it off nicely!<br /><br />Anyway, nuff said.&nbsp; <a href="http://www.gmap-pedometer.com/?r=1916814 ">Map of the route here</a> (it was 5k honestly, despite my poor measuring...)<br /> ]]>
        
    </content>
</entry>

<entry>
    <title>Another mile... just one more mile</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/05/another-mile-just-one-more-mil.html" />
    <id>tag:www.tritastic.com,2008://1.58</id>

    <published>2008-05-13T20:07:31Z</published>
    <updated>2008-05-13T21:52:29Z</updated>

    <summary><![CDATA[As anyone who knows me, or reads my Facebook profile would know I'm not normally a religious man.&nbsp; But tonight I felt unusual forces were at play...Although I've been doing more running this year, I'm not really pushing the distances.&nbsp;...]]></summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Run" scheme="http://www.sixapart.com/ns/types#category" />
    
        <category term="Training" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="motivation" label="motivation" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="training" label="training" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[As anyone who knows me, or reads my Facebook profile would know I'm not normally a religious man.&nbsp; But tonight I felt unusual forces were at play...<br /><br />Although I've been doing more running this year, I'm not really pushing the distances.&nbsp; I tend to do short, easy, 2 mile runs at lunchtime with work colleagues, and my gym runs are normally <i>brick</i> sessions combining a 40k cycle with a run.&nbsp; These are normally only 5k runs at best because I'm hot, knackered and bored by this time.&nbsp;&nbsp; Windsor is now <b>only 4 weeks away</b> so I'm getting nervous about the 10k run at the end and I just <i>know </i>I need to do some more and longer runs.&nbsp; <br /><br />It was a lovely sunny evening today and so I decided to go for a run.&nbsp; Heading down to Cutteslowe Park's <a href="http://www.gmap-pedometer.com/?r=1894379">measured mile</a>, my plan was to complete 10k (just over 6 laps).&nbsp; <br />]]>
        <![CDATA[All seemed well for the first 2 miles, but then I started to get tired
and a bit bored (circular loop, who'd have thought?).&nbsp; It came to 3
laps and I was wondering when I could stop without too much shame.&nbsp; At
this point I got really annoyed with myself because the three
colleagues I've been running with for the past few months are <i>totally motivated </i>and
keep running no matter what I ask of them.&nbsp; They've really impressed me
with their dedication and ability to just keep on putting one foot in
front of another.&nbsp; So I was thoroughly peeved that I couldn't motivate
myself to keep moving.&nbsp;&nbsp; <br /><br />
And it was then, at just over 3 miles, that my personal god intervened
and gave me a helpful push.&nbsp; I was listening to my ipod and after all
of the REM, Morcheeba and whatnot that I normally have, came a track
that started like this:<br />
<blockquote>
  <blockquote>
    <blockquote>
      <blockquote><font style="font-size: 1.5625em;">"</font><i>Lord, Help me walk<br />

Another mile, just one more mile;<br />

I'm tired of walkin' all alone.</i><font style="font-size: 1.5625em;">"</font><br />
      </blockquote>
    </blockquote>
  </blockquote>
</blockquote>
Johnny Cash was singing my song!&nbsp; I know it's a bit cheesy. Alright <i>very </i>cheesy,
but it was just what I needed to see me through the next three laps,
during which time I listened to the same song another 4 or 5 times...!&nbsp;
I decided I had to keep going, to pay back the hard work of my 'team'.
Just <i>one more mile </i>- I'd do 4 and then see how I was going. At that
point I'd be two-thirds of the way, with only 2 more miles to go.&nbsp; A
fish could run 2 miles for goodness sake...<br />
<br />
And I managed it!&nbsp; In the end, I did my 10k, and in a PB of 51:22 too
(one whole minute faster than the Eynsham race, and this time with less
motivation of <a href="http://www.tritastic.com/2007/08/motivation-without-batteries.html">either</a> <a href="http://www.tritastic.com/2007/08/motivation-without-batteries.html">sort</a>).&nbsp; I can hold my head high tomorrow and push people knowing that can take as good as I give :-D<br />
<br />
Thanks Johnny.<br />

<br /><br /> ]]>
    </content>
</entry>

<entry>
    <title>Busy day, but at least it was wet</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/05/busy-day-but-at-least-it-was-w.html" />
    <id>tag:www.tritastic.com,2008://1.57</id>

    <published>2008-05-10T16:03:51Z</published>
    <updated>2008-05-12T07:19:33Z</updated>

    <summary>I often wonder how I&apos;m going to fit in all of the training that I want to do. A few runs each week is easy, as are a couple of hundred kilometres on the bike. And a few thousand metres...</summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Training" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="openwater" label="open water" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="swimming" label="swimming" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="training" label="training" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[I often wonder how I'm going to fit in all of the training that I want to do. A few runs each week is easy, as are a couple of hundred kilometres on the bike. And a few thousand metres swimming is a doddle to do before or after work.  But all three? In just seven days (or 8 in a leap year)? How does a humble, work-a-day triathlete like me fit it all in? Oh to be a  <i>mere</i> runner.<br />]]>
        <![CDATA[The answer is: I don't.  Unsurprisingly I struggle to get to the gym every day. Work and other comittments sometimes mean I have to work late, and sometimes I'm just too damn tired to go to the gym.  Swimming in the morning is good once it's finished, but it's a hard thing to motivate myself to do.  And cycling is fun when the sun is shining (as is making hay, apparently), but in the UK that means that I get to have fun cycling about 4 times each year (5 in a leap year).  So in reality, my 20 hours of week training is only 10.  Or sometimes 7.  No wonder I'm not elite (yet...)<br /><br />But at least at the weekend I get a chance to have a training blow-out and do what I want.  Last weekend it was 2 hours at the gym on Saturday, then a 12 mile ride on Sunday and a 72 mile bike ride.  Plenty for one weekend.  This weekend it's going to be a bit easier, with a cycle to and a swim in the lake today, a short run at the gym and a 40-50miler tomorrow with Dave.  I have also mowed the lawn, which (considering the length of the grass) probably counts for a half Ironman in energy expenditure terms.<br /><br />The lake at Cassington opened today.  For me this marks the official start of the triathlon season, and a chance to get the wetsuit out of mothballs. It's been a warm few days, and the water was still, clear and very warm (with two swim caps on!).  Having lost a few kilos over the last few months (thanks <a href="http://www.mostlyeating.com/about.html">Sophie</a>), I even managed to avoid the 'fat-bloke-in-a-wetsuit' look that I carried off quite nicely last season.<br /><br />It was hard work getting going - the first 200 metres or so had me panicking a bit, but once I got warmed up I managed to maintain a pretty good pace - about 11 minutes for 500 metres.  But I have a lot of work to do if I want to get a sub-35 minute time at Windsor (1500m), since there I'll be put off by several hundred other arms and legs kicking and pulling me around.<br /><br />And although I'm improving my sighting and trying to keep evenly balanced I still  can't <a href="http://www.tritastic.com/2007/09/how-to-swim-in-a-straight-line.html">swim in a straight line</a>!<br /><br />&nbsp;<br />]]>
    </content>
</entry>

<entry>
    <title>Swim kicks and pool etiquette</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/04/swim-training-be-careful-with.html" />
    <id>tag:www.tritastic.com,2008://1.56</id>

    <published>2008-04-13T08:10:34Z</published>
    <updated>2008-04-13T09:44:53Z</updated>

    <summary>Bert woke me at 7am this morning with the usual &apos;flap,flap, flap&apos; on the letterbox which tells me that he and Ernie are still waiting for their breakfast. Normally this is a bit of a rude awakening, but with only...</summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Swim" scheme="http://www.sixapart.com/ns/types#category" />
    
        <category term="Training" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="swimming" label="swimming" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="training" label="training" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[Bert woke me at 7am this morning with the usual 'flap,flap, flap' on the letterbox which tells me that he and Ernie are <i>still</i> waiting for their breakfast. Normally this is a bit of a rude awakening, but with only a half bottle of wine last night, I felt surprisingly chipper, and the clear, bright blue sky made me feel good about the day.&nbsp; I decided to <i>do something useful</i>.&nbsp; <br /><br />Sophie had helpfully reminded me yesterday that I need to work some more on my swim if I'm going to survive Windsor, and as I brewed my cup of tea I realised I only have 8 weeks before my first swim (at Blenheim), and only 9 weeks before Windsor!&nbsp; I had found my <i>something useful</i>.<br />]]>
        <![CDATA[Sophie got me the Total Immersion book for Christmas, and I spent a few
weeks earlier this year working through the drills religiously.&nbsp; 
<iframe src="http://rcm-uk.amazon.co.uk/e/cm?t=tritasticcom-21&amp;o=2&amp;p=8&amp;l=as1&amp;asins=0743253434&amp;fc1=000000&amp;IS2=1&amp;lt1=_blank&amp;lc1=0000FF&amp;bc1=000000&amp;bg1=FFFFFF&amp;f=ifr" style="margin: 5px; width: 120px; height: 240px; float: left;" marginwidth="0" marginheight="0" frameborder="0" scrolling="no"></iframe>
One of
the first things the book tells you is that if you keep on swimming
using a poor technique, you will simply reinforce your poor technique.&nbsp;
For every length swum badly (i.e. not using the TI techniques), you're
simply making it harder to retrain your mind and body into a <i>good</i>
technique.&nbsp; It recommends starting at the beginning and working through
all of its exercises until you finally put them all together and <i>swim lengths. </i><br />
<br />
Sounds good, but unfortunately with 9 weeks to go I just don't have time to faff about doing this <i>properly</i>!
I need results fast! So today I decided to do exactly what TI tells you
not to do, and just hammer out 1500m in the pool.&nbsp; I haven't swum for
at least 12 weeks, and haven't done 1500m in one go for about 5 months
(yoiks!), so I was expecting to struggle.&nbsp; In the end, though, I
managed 750m in 18 minutes and 1500m in about 38 minutes, so not too
bad as a baseline to work from.&nbsp; Now I just need to get in the pool a
few times each week and start building up my speed and stamina. More on
that in the coming weeks.<br /><br /><b>Get to the "point"<br /></b>All of that waffle is just an introduction to today's topic (which is quite brief you'll be glad to hear).&nbsp; The idea came to me as I was swimming, or more precisely when I was turning.&nbsp;&nbsp; It's to do with pool etiquette.&nbsp; <br /><br />I was at the gym when it opened at 8am, so the pool was empty when I arrived and I chose in the slow lane because I know I'm not up to full speed yet.&nbsp; The pool quickly filled up and I soon had 4 or 5 people in my lane of various abilities.&nbsp; I was trying to do consistent lengths and not stop, and everyone in my lane spotted this and helpfully let me pass every couple of lengths.&nbsp; I got held up occasionally, and had to tread water a little, but as soon as the swimmer in front reached the end they stopped and let me pass.<br /><br />Except for one bloke.&nbsp; He did try to let me pass but unfortunately he didn't follow pool etiquette.&nbsp; Rather than stopping and standing still, possibly fiddling with his goggles or turning round and staring at the side of the pool, he decided to shuffle slowly sideways along the edge of the pool.&nbsp; As I approached I saw him standing up and figured he was trying to let me pass, so I started to aim for the bit of the poolside that he wasn't occpying.&nbsp; I can't do a proper tumble turn, but I do like to bring my legs forward and kick off the wall.&nbsp; Unfortunately for blokey, his slow shuffling meant that he now occupied a different spot on the pool wall. Because he was standing, his nether regions occupied the space on the wall where my feet were going to kick.&nbsp; And kick they did.&nbsp; A quick apology and I was on my way.&nbsp; He was ok - probably a bit winded and obviously a bit more wary - next time I passed him he stayed well out of the way.&nbsp; <br /><br />And so today's 'brief' entry was born.&nbsp; Just like <a href="http://www.tritastic.com/2008/03/love-one-another.html">my rant about cycling etiquette</a>, here are my rules for pool-based harmony:<br /><ul><li>If there are lanes laid out, spend a minute watching the swimmers in them and find the right lane for your pace.&nbsp; So often people jump into the fast lane without thinking and force the faster swimmers to slow down or take avoiding action</li><li>If you're being followed by a faster swimmer, try to give way to them when you can. You don't have to leap out of the way, but when you get to the end of the pool, stop and let them pass</li><li>If you're going faster than someone in front of you, don't sit on their legs. If you're doing front crawl, use breastroke or tread water for a few seconds to slow yourself down and give them room.&nbsp; If they read this blog post they'll be out of your way soon....<br /></li><li>If you find you're going too fast / too slow for your lane, <i>move to a different one!</i></li><li>If you are letting someone pass, try to make it clear what your intentions are: stop at the end, move to one side, fiddle with your goggles, wave them past, or somehow indicate that you're letting them go.&nbsp; But most of all <b><i>stand still </i></b>so that they can avoid you<b><i><br /></i></b></li></ul>To the chap that I kicked: sorry, but let's be honest, it was your own fault.<br />]]>
    </content>
</entry>

<entry>
    <title>Almost ready for Windsor</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/04/almost-ready-for-windsor.html" />
    <id>tag:www.tritastic.com,2008://1.55</id>

    <published>2008-04-05T18:59:40Z</published>
    <updated>2008-04-05T19:15:57Z</updated>

    <summary>Windsor triathlon on June 15th is an Olympic distance (1500m swim, 40km bike, 10km ride), which is longer than the sprints I&apos;ve done before, so I&apos;m a bit nervous. I&apos;ve also been told it&apos;s quite hilly but I&apos;m ignoring that...</summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Bike" scheme="http://www.sixapart.com/ns/types#category" />
    
        <category term="Run" scheme="http://www.sixapart.com/ns/types#category" />
    
        <category term="Training" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="bike" label="bike" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="running" label="running" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="training" label="training" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[Windsor triathlon on June 15th is an Olympic distance (1500m swim, 40km bike, 10km ride), which is longer than the sprints I've done before, so I'm a bit nervous. I've also been told it's quite hilly but I'm ignoring that for now! &nbsp;It's important to me that I know I can complete the distance, even if it's slowly, and doing a couple of 'trial' sprint triathlons before my first one in Newbury a couple of years ago was definitely a confidence booster.<br /><br />So I've been working up to the full distance over the past few weeks, in the hope that I can do a couple of trial Olympic distance bike/runs before the event, and I'm almost there. &nbsp;I've increased my run distances significantly since September last year, and can now run about 12km before I completely fall apart. But I've really neglected my cycling and swimming. Swimming will have to wait for now, as today I did a brick session (bike and run), which this time I did as a 40km bike ride and a 5km run. &nbsp;The run was a bit slower than I hoped (27m), but after a 40km ride I can forgive myself. &nbsp; Brick sessions are great practice for the day because they teach your body how to cope with the bike/run transition, which I think is far and away the hardest part of the triathlon. &nbsp;So I'm pleased I completed the whole lot in about 1.5 hours, and probably could have run a bit further ifI hadn't gotten bored.<br /><br />Next time:full bike and run distance, then the lake at Cassington opens up in a few weeks so I can get back into the swimming practice!<br /> ]]>
        
    </content>
</entry>

<entry>
    <title>Clanfield Cross Country &quot;5k&quot;</title>
    <link rel="alternate" type="text/html" href="http://www.tritastic.com/2008/03/clanfield-10k.html" />
    <id>tag:www.tritastic.com,2008://1.54</id>

    <published>2008-03-16T19:48:51Z</published>
    <updated>2008-03-16T20:10:26Z</updated>

    <summary><![CDATA[Today I ran my first cross-country since I was an 11 year old,&nbsp; and boy was it an eye opener! No shortcuts, no fag-smoking bullies, no running in your underwear, and no hot tea and buns at the end (I...]]></summary>
    <author>
        <name>Nik</name>
        
    </author>
    
        <category term="Events" scheme="http://www.sixapart.com/ns/types#category" />
    
        <category term="Run" scheme="http://www.sixapart.com/ns/types#category" />
    
    <category term="events" label="events" scheme="http://www.sixapart.com/ns/types#tag" />
    <category term="running" label="running" scheme="http://www.sixapart.com/ns/types#tag" />
    
    <content type="html" xml:lang="en" xml:base="http://www.tritastic.com/">
        <![CDATA[Today I ran my first cross-country since I was an 11 year old,&nbsp; and <i>boy </i>was it an eye opener! No shortcuts, no fag-smoking bullies, no running in your underwear, and no hot tea and buns at the end (I didn't get these at school either but I was hoping for them today. In the end Lesley and Marie had to go off to get some teas for everyone). 
<img src="http://www.tritastic.com/mizuno_wave_ascend3.jpg" style="float: right;" />
<br /><br />Organised by Woodstock Harrier's running club, the event was held at <a href="http://maps.google.co.uk/maps?q=Clanfield,+Bampton,+United+Kingdom&amp;sa=X&amp;oi=map&amp;ct=title">Clanfield in Oxfordshire</a> around a few farmer's fields.&nbsp; Unfortunately (or fortunately depending on your perverse point of view), the weather had been 'rather inclement' over the past few days, and all night last night, so the ground was very wet and muddy.&nbsp; I bought myself some new <a href="http://www.wiggle.co.uk/ProductDetail.aspx?ProdID=5360033365&amp;referid=tritastic">Mizuno Wave Ascend 3 </a>since they're designed for trail running and are more grippy than my normal running shoes.<br /><br />It was a relay-style race, and I was in a mixed team of 4 from Eynsham Road Runners (I'm finally an official member), with Jane, Linda and Anthony.&nbsp; I was out first and so didn't really know what to expect.&nbsp;&nbsp; The ground at the start was pretty muddy and claggy, so I was expecting it to be hard going, but I wasn't expecting 6-inch deep water around most of the course!&nbsp; The rain held off for most of the way, but the wind really kicked in at the end and that was a real killer.&nbsp; <br /><br />It was good fun though, overall. As ever, it's always fun once you've finished.&nbsp; I was happy with my 27:30 for the 3 mile course (it was meant to be 5k but they apparently cut it short because of the weather - no idea what they cut out though as they obviously didn't avoid any 'wet bits').&nbsp; I'll definitely do more cross country (as Graham pointed out, I have 6 or so months to come up with an excuse before the season really takes off again!), but maybe next time I'll wear <i>warmer clothes</i>.<br /><br /><br /> ]]>
        
    </content>
</entry>

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