Challenge Vichy - my ironman distance 'A' race for 2014

I have come back for more and entered my second ironman distance race - Challenge Vichy - scheduled for 31st August 2014.

This was straight off my bucket list - http://www.trihardtraining.blogspot.co.uk/2013/09/my-list.html

It was mentioned as a possible venue a few months ago and now there is at least 5-6 club members from Horsham Amphibians Triathlon who have either entered the full or half ironman distance events. Hopefully more will follow, making this very much the main Club 'A' race for next year.

I am hoping this challenging goal will inspire me to put in place a more structured plan over the coming months that I can share with followers of this blog.

Challenge Vichy - My 'A' race for 2014

Let's start with 20 reasons not to miss Challenge Vichy, straight from the race website:

http://www.challengevichy.com/lang1/

Challenge Vichy has ensured everything is in place to ensure the ultimate experience for atheltes and their families at this exciting new five-day sporting event.

1) Ideally timed on September 1rst, it allows athletes time to prepare for a full distance and enjoy the beautiful French summer days
2) Vichy is in central France, 3 hours from Paris, 2h30 from Lyon, Montpellier 4 hours, 3 hours from Bordeaux.
3) It is an "easy" full distance  compared to other French long distances such as Nice, Embrun, Gerardmer, Alpe d'Huez, Altriman. Ideal for beginners and for athletes who want to go for a PB.
4) Everything is located at the Centre Omnisports Pierre Coulon - registration, the expo, the transition area, the pasta party, the awards ceremony, the swim start, the finish line, the food court ... Ideal for the spectators.
5) Most of the hotels in Vichy are located within a 3km radius of the main race site
6) A village expo with about 30 exhibition booths will be set up also featuring activities for kids and regional speciality food tasting
7) An outdoor eating area adjoining the village expo, close to the finish line will allow spectators to enjoy the shady parks Centre Omnisports Pierre Coulon
8) A U-shaped stadium finish with 3 platforms that can accommodate over 800 people seated + 1500 standing will be build and with up-to-the-minute commentary . At each of their running laps, triathletes will pass the stadium finish. There, spectators and families can go and see their athlete and not miss the many emotional moments of the competitors passing the finish line and led by two rampaging speackers (Hervé and Eric Demougeot AMATTEIS) and 1 DJ (DJ Matt)..
9) A bike hotspot with live commentary will be set up in the main street of Bellerive sur Allier, a climb  2kms from the finish area. Crowds will stretch from the hotspot to transition, giving the athletes a welcome boost in the final kilometres
10) the Pasta-party, the awards ceremony and the athlete garden will be prepared  by a restaurateur-triathlete Laurent Ferreira, who has completed more than 10 full distance triathlons.
11) The triathletes will be pampered: backpack, visor cap, silicone swim caps , finisher t-shirts, finisher medal
12) On each aid station (every 18km in bike and every 2 km on the marathon), energy products will be available through HIGH5 (gels, bars, energy drinks).
13) A coach will prepare  training tips from 10 to 15h per week that are sent each months  by newsletter to all registered athletes.
14) During the race, one member of your family will receive by phone 5 text messages for Challenge Vichy and 3 for Half Vichy with the split times of the triathlete.
15) live internet will be established.
16) 10 laps will be broadcast in real time by the timekeeper ChronoRace.
17) To ensure the ultimate the physical condition of triathletes in the last week, some  swim training in lakes and swimming pool are planned. Every morning from 8am to 10am, Lake Allier will be reserved for the training with life guards. For those wishing to swim in the pool, Vichy Val d'Allier open its 50m outdoor pool,  open for free from  11am to 7pm.
18) On the swim course you'll feel like you're on an F1 track: the start will be given with bi-color  lights and you will follow buoys every 10 meters. All 500m, biggest buoys  will indicate you how far you've swan (500m, 1000m, 1500m, 2000m, 2500m, 3000m and 3500m)
19) To maximize recovery, physical therapists and spas / hot tubs will be in the recovery area to help recuperate weary limbs.
20) A Triathlete's Guide is downloadable from the website in English, German, French or Spanish

Swim Start - 'the washing machine'

Product Test: Lezyne Zecto Drive LED Rear light

With the darker mornings / nights and heavy local traffic cycle lights are essential - my personal thoughts are you can't have enough and if you plan to ride in the dark best go out lit up like a Christmas tree.

Up to now I have ridden with an USE Exposure Flare at the rear, generally a good bit of kit, however a little annoying and costly to replace the CR123A batteries on a regular basis. I now understand USE do a rechargeable pack for the unit for around £20 but meanwhile each battery costs between £4-£8.

I wanted to buy another LED rear light to complement the Flare and headed over to Upgrade Bikes' great website and friendly and professional service.

http://www.upgradebikes.co.uk

The Zecto retails around £30. I am always impressed by the build quality of Lezyne products (seems like they have had lessons from Apple). The battery recharging is done via a USB style cable, which is ideal for me - opportunity to charge at home / work. I also like the range of flashing options and the battery charge indicator - all very slick, as I have come to expect from Lezyne.

As for the performance - it certainly appeared to be as bright as the slightly more expensive Flare, with more flashing modes to choose from.

Most quality retail outlets now stock Lezyne products, Upgrade Bikes being the exclusive distributor in the UK and run by my good friend and fellow triathlete, Matt Ryley.

Upgrade bikes also distribute the Kinesis brand, amongst others, and I am loving their new range of titanium frames. Certainly worth considering when I can afford to upgrade by Ribble frame.

Lezyne Zecto Drive

Lezyne Vecto Drive LED Rear Light - detailed specification

Commute / Road / MTB rechargable safety rear light.

ZECTO rear sets the new standard in rechargable, high-visibility lighting and brings added safety to every cyclist at an affordable price.

Three high intensity red LEDs are mounted in custom "MOR" lens for increased output efficiency.

180 degrees of visibilty with multiple side LEDs with double as charge and power indicator.

Compact size (40mmx40mm x 35mm).

Composite body with engineered alloy bezel.

Lightweight (52g with strap) and tough.

Six modes: Three flash modes, Economy and Blast solid modes plus "Daytime Flash" mode.

Waterproof (FL1 standard) rubber button and charge port seal.

New "hipster" easy-fit bracket with patented durable rubber strap fits the bike, your belt, clothing, bags, seatpack, just about anywhere you like.

Zecto is supplied with MicroUSB to USB cable and easily charged from any USB plug.

Charging indicators built into side LEDs.

Intelligent power indicator fuel gauge LEDs double as side illumination.

Highest qualtiy Lithium Polymer battery built in.

2 year warranty.

Rear Output rating: Economy Flash modes 10lm; Economy 5lm; Blast 10lm; Daytime Flash 20lm.

Burn times: 2hr45min - 7hr depending on mode.

Day or night...Ride safe, always be seen!

Photos of off-road ride

A beautiful Sunday morning to be up on the trails of the South Downs. Here is a collection of pictures:

Nearly at the top

Views over Storrington

Almost

Views of Arundel Castle

The trail ahead

Top of Amberley Mount

The way down - the fun bit!

I bear left over the hillocks and down - proper off-road cycling

My muddy bike - Ellsworth Epiphany - still a good looker!

Muddy rider - not such a good looker!

An interesting off-road night ride with a bit of drama

To bring you up to date on my training over the last week:

Sat - Swim: Club session (1:00)

Sun - easy off-road run with plenty of hills 17km (1:50)

Mon - Cycle: one-way commute - easy incl. 15min tempo (1:10)

Tue - Run: 8km tempo set (0:40)

Wed - Run: strides set (0:30) / Cycle: off-road night ride (1:25)

Thu - Cycle: 20km fartlek - easy, hill-work, fast sections (0:50)

Fri - rest day

Every day I have performed between 30-100 calf raises, which seems to be helping with the ongoing Achilles tendonitis.

Wednesday was a little different - I decided to miss the normal Club swim session so I could attend South Downs Cycles monthly off-road night ride (first Wednesday of the month - starting at 6:30pm at the Storrington store). I hadn't ridden with the guys from South Downs Cycles for well over a year. I used to be really in to off-road cycling and one of the main reasons for getting involved with triathlon was to get fitter so I could keep up with the guys I would ride with each month, normally 8-15 pretty hard-core mountain bikers.

I was amazed how the event has grown - close on 70 riders took off in 3 groups. I chose the middle group with 4 of the guys (total group of around 25) I used to originally ride with. Once we got to the top of the South Downs via Kithurst Hill, it was pitch black so a good set of lights was essential. Many of the mountain bikers were using USE Exposure lights as they organised a demo of their kit for the evening ride. I use a 3 LED Exposure light, pumping out 700+ lumens, which I purchased 2-3 years back and is still going strong - a quality bit of essential kit if you plan to cycle at night. The new Exposure lights are even better - up to 6 LEDs and 2,000 lumens - very nice, albeit not cheap (£350-£400).

Within 10mins of getting to the top we were picking up speed down some decent single track and proper off-road terrain. Unfortunately before we knew it the lead rider, a very experienced biker and one of the best road cyclists in the Sussex area, had a nasty fall, landing on his shoulder. He seemed in a lot of pain and it was obvious he had done some serious damage to his shoulder or collar bone. The next 30 mins involved the Group sorting out a solution to move the injured rider off the Downs to the ambulance that was called to the road about a mile below. Fortunately a farmer with a 4x4 came to our rescue. 

After all that drama there was at least 2 puncture incidents that split the group further and a pretty dangerous decent that made me think I certainly needed a bit more practice on my mountain bike (Ellsworth Ephiphany) before I commit to another night ride, or am I simply getting old - self-preservation becoming more important!

Anyway, still a good night on the bike and nice to be back on the old mountain bike. I might try that downhill again on Sunday morning, this time in the light.

Thanks for checking in and reading my blog - 'Keep the rubber side down'

My 'Bucket List'

Whilst thinking about my 'A' races for 2014 I came up with a more broader 'Bucket List' of races I would love to have a go at over the coming years:

My Bucket List

1. London 2 Brighton 100km challenge - The London 2 Brighton Challenge is one of the UK’s greatest endurance events. Most will walk the 100km; some will jog it, and many will run it as an ultra-marathon. However you take it on, it’s a test of determination and stamina. It’s real, no gimmicks, rewarding and is achievable!

http://www.london2brightonchallenge.com

2. S.O.S. Triathlon - The Survival of the Shawangunks (SOS) is an eight stage triathlon held in New Paltz, NY. Cycle country roads and scenic highways circling the northern ridge of the Shawangunk Mountain Range. Ascend the western face. At the entrance to Minnewaska State Park leave your bike for a combination run/swim journey through some of America's most beautiful cross-country trails and spring fed lakes.

http://sostriathlon.com

3. IronBaby - a self-supported DIY ironman distance race created by the great Coach Brett from 'Zen and the Art of Triathlon' - a wonderful podcast that I have been listing to for the last few years, over which time I really have felt that I have got to know Brett. I would love to meet him, race alongside him and raise a bit of money for a great cause at the some time.

http://www.zentriathlon.com/ironbaby/

4. L'Etape du Tour - established in 1993 to allow amateur cyclists to test their legs on the route of one of the mountain stages in the Tour de France, has become the reference race for cyclosportive riders from all over the world.

http://www.letapedutour.com/ET1/us/homepage.html

5. Lands End to John O'Groats - Cycling from Land’s End to John O’Groats, the furthest possible distance in the British Isles, is a classic challenge that many dream of. Starting at Land’s End on the southwesterly tip of England, cyclists pedal their way through Cornwall, over Dartmoor and north along the Welsh border, skirting the Lake District into Scotland, via lochs and mountains to the North coast and John O’Groats. In all they cover almost 1000 miles in 10-12 days, passing through some of the most stunning and remote countryside in the British Isles.

http://www.discoveradventure.com/challenge.aspx?t=73

6. Challenge Vichy - Vichy is in central France, 3 hours from Paris. It is an "easy" full distance ironman event compared to other French long distances such as Nice, Embrun, Gerardmer, Alpe d'Huez, Altriman. Ideal for beginners and for athletes who want to go for a PB.

http://www.challengevichy.com/lang1/

7. Escape from Alcatraz triathlon - features a 1.5-mile swim from Alcatraz Island to the shores of the St. Francis Yacht Club, a grueling 18-mile bike ride, and a demanding 8-mile run through the trails of the Golden Gate Recreational Area. Set against the natural beauty of San Francisco, this thrilling triathlon is a virtual postcard of the City by the Bay.

http://www.escapefromalcatraztriathlon.com

8. Tough Mudder - events are hardcore 12 mile-long obstacle courses designed by the Special Forces to test your all around strength, stamina, mental grit, and camaraderie. With the most innovative courses and 1,000,000 inspiring participants worldwide to date, Tough Mudder is the premier adventure challenge series in the world.

http://toughmudder.co.uk

9. Norseman Xtreme Triathlon - Ten years ago, the first Norseman Xtreme Triathlon carved its own category in international triathlon. Norseman has remained true to its core ever since, and continues to attract triathletes from around the world to the ultimate test of endurance, grit, sportsmanship and friendly competition through some of Norway's most amazing landscapes.

http://www.nxtri.com

10. No respectable 'Bucket List' can be complete without the big one - the world Ironman championships in Kona - you never know, one day! 

http://www.ironman.com/triathlon/events/americas/ironman/world-championship.aspx#axzz2g7cqMvp2

What would be on your 'Bucket List'?

Little news on the training front - thinking ahead

Little new training news this week. A strength / run set on Monday, 60km of cycling on Tuesday with a few decent hill climbs, Wednesday in the pool - spent some time using the pull-buoy focusing on bi-lateral breathing to improve my body position and rotation. A little niggle crept back in my right Achilles tendon, which has made me hold off training over the last two days. Tomorrow another swim set with the Club. If the Achilles issue settles down again I will attempt a run on Sunday, hopefully an easy off-road session.

Thinking about my 'Bucket list' of ultimate races - will be the subject of my next post.

My ideal week of base training - a challenging goal

The last week was almost back to plan but not quite! I ended up missing my Friday run and Saturday morning club swim but made up for it on Sunday by getting in both an off-road run and cycle ride with my old training partner and neighbour, Chris (approx. 3 hours in total).

By Sunday afternoon I was back to my target weight although a couple of days on I have let in slip once again.

The good news is that my tendonitis issues have further eased and I only have a minor niggle in my left Achillies heel. The right side having completely healed - finally!

So thinking ahead to my base training for the next season I have been considering my ideal week of training, which should certainly give me a strong foundation to build on, whatever race distances I end up doing over the coming months.

The week would look something like this:

Mon - 0:45 strength exercises / circuit + 1:00 club swim

Tue - 2:00 bike commute: interval set + easy return

Wed - 0:30 run strides set / intervals + 1:30 club swim

Thu - 2:00 bike commute: hill work + easy return

Fri - 1:00 easy run

Sat - 1:00 club swim + 0:45 run set / turbo

Sun - 2:00 to 4:00 long run / cycle or brick session

That brings the total between 12.5 to 14.5 hours, good enough even for Ironman training.

Obviously I would have to allow the occasional rest day (normally Monday or Friday) and would work off a 3-week cycle, increasing the total hours training each week and reducing it back down on the fourth week.

That is the theory - in practice not so easy to pull off.

All decent goals should however be challenging, albeit still realistic. They also need to be listed in detail, easily measurable and time driven.

Let's hope I will be reporting back over the coming months that I am at least getting close to my ideal training week.