No apologies for using my last (and first ever race blog) Template, and again not knowing where to start I thought I’d get to the point as often as Triathletes we want to know the bottom line and what the main points of the blog are! 

For me this is straightforward (again, following those* made last year!): 

“Trust the numbers Richard gives you both Power and Heart Rate, work to them and trust the programme” 

Plus some slight tweaks*……………… 

Moving on an ‘aging athlete’ to Triathlon from 2023 and leaving Ironman distance behind, I planned the Nottingham Outlaw Half in May. Although a big setback in October when I was hit from behind by an apologetic old lady. 

Got to say, the best words I heard on that day were from the Air Ambulance Medic who said I had no long-term implications, this was confirmed later that night with MRi scan.

Thankfully no serious damage although I’ve got to say, the recovery was prolonged and even by March ’24 I was struggling with any length of time on the bike.

Training with Richard - The main take aways for me were linking mainly the bike and run training together, detailing when and how much, and at what intensity. As with most of us, swimming generally was dictated by when I could get to the pool and (for me) swimming with a Master’s swim club. 

A massive turning point was going on the Peak Performance Wakes camp in Lanzarote March 2024. Kev, Gary, other PPW ‘Campers’ and Richard especially, were full of enthusiasm and encouragement made things turn around, especially in confidence in what I could do. Not focusing on what I couldn’t! 

From the start, I am still surprised and relieved how ‘economic’ the sessions were to get the most out of me performance wise when it mattered. Somehow from the initial steps of recovery, Richard had me running longer intervals without any discomfort and I somehow just ‘drifted’ into those and taking the obvious benefits.

Niggles of 2023 replaced with an almost constant rehab and Yoga type stuff on my back neck and shoulder, with Richard again saying “It’ll be ok Buddy, go with it”, on more than one occasion!! 

Yoga, Pilates and some weights made great improvements and having done Yoga and core work for some years now, I can fully recommend it to any athlete. Yoga has really helped me in race preparation and something I do daily. 

Not getting fully involved with the technical aspects of Triathlon training, trusting Richard to do the ‘numbers’ for me, may not be for everybody, but for me it was great. There are so many other aspects of our lives where we have to shuffle and manage, putting energy purely into the training and not planning a programme ourselves, made me concentrate on the session, put my energy (and time) into the other aspects of a training maintain purpose for every session I did. 

As a result, by the time my half Outlaw race came up in May, I knew what my body could do in terms of Power & Heart Rate, using only HR actually in the event itself as a measure. 

Richard’s straightforward style removes all doubt when needed with regular chat on the phone!! I definitely needed that this year! 

It’s always a wonder how little we can get away with a taper period pre-race! For me I went with it and resisted the temptation to go out and just have an “easy swim or stretch the legs”. I just did what I was told and although I have raced many times in the past, I can certainly vouch for “follow the programme” and don’t get bogged down in mileage or hours per week. 

I went into the Outlaw Half, confident that I could do ok, maybe even competitive and wasn’t worried (too much!) 

The swim went as expected, not breaking any records, taking it casually, finding clear water from the beginning from the mass start and finding a rhythm, for me, quite late. Exiting in 35:17 I was 1:15 quicker than 2023, It felt better, then somehow I lost a full minute in the transition.

On the bike, the wind had less of an effect, but the ‘new’ course everyone was talking about is a bit more ‘technical’ as they say. Early days I gradually let my HR rise to where I considered I could maintain it without any tail off. Seemed to go well and felt better than I did the previous year, nutrition and hydration sorted, saw me off the bike in 2:34, only 26 seconds slower than last year. 

Taper done its job? Second year Rich’s “mid-range power” smart trainer sessions proving to be effective. 

I used only, HR, Timer, Distance & Speed on my Garmin display. Timer used to really make sure I ate and drank when I should, with HR being the main information used. 

Drank water (including electrolyte mix), and used gels from an early stage. I used Precision hydration electrolyte tab on the bike (& run), gels mixed into one bottle, with no solid fuel at all. 

Far easier work and from the start of the run for some reason but in real terms, no increase in overall speed. Ran for the first time in New Balance Elite, carbon shoes. If they didn’t make me run quicker, sure felt more comfortable in doing the same distance and effort! 

Usual tactics of run and maintain effort and HR and run the last three harder and go for the time. I finished the run in 1:53:49 a full minute down on previous and for some reason feeling so much better in execution but no real increase in speed? 

Overall, with a finish in a time of 5:13:49 and Third in the 60-64 category, I was a minute slower overall than 2023, I was really chuffed and took it with both hands after the winter of rehab and less than ideal training. 2023's time was 5:12:50.

Got to say again, thanks for all the support, Richard, (Kevin, Gary and Peak Performance Wales ‘Campers’). 

Summary: 

• Trust Richard, 

• Trust the numbers, 

• Keep it simple, 

• Don’t neglect weights, core and mobility sessions throughout training, for me, the Yoga 

• If you don’t, do consider the electrolyte tabs by ‘Precision’ (not sponsored by!) Over two events, great and no cramps or muscle soreness (during the race that is, post event another story), 

• Get a full night’s sleep, 

• Nutrition wise, I used SIS Beta Fuel & Precision PF30 (half distance), OTE Super Gels (full distance race). OTE edge it, I think? 

• Walking the Dog is great active recovery!! You don’t have to run…………………….. 

• Trust Richard and the numbers (think I’ve said that?)