Sprinting to the Olympics

Unfortunately, the title of this isn’t my announcement that I have a place in Team GB at the Tokyo Olympics, or that I have qualified for the World Championships in Rotterdam, but maybe one day! I have in fact combined my first 2 triathlons of the season into one post, as they fell within 2 weeks of each other. As the title suggests, the events were different distances – Sprint and Olympic.

Race 1: Blenheim Palace Triathlon – Sprint Distance

The stunning setting of Blenheim Palace is a great way to set off the season. Covering a weekend, there are various short distances you can sign up for: Super Sprint (400m, 13km, 3km), Sprint (750m, 20km, 5.8km), a team relay, and a ‘Weekend Warrior’ challenge where participants attempt to complete as many sprint distance triathlons as they can over the entire weekend. The grounds offer a swim in the Great Lake, a cycle following a wider loop of the Great Lake, and finishing with a run round the outside of the Queen Pool.

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View of lake, bike out, transition and some of the course

Race packs were sent out a few weeks before the race, and entry to the grounds was discounted for spectators by a considerable amount. My boyfriend was kind enough to deliver me to the race, and spectate. We met with my friend, who had brought her team of supporters with her, also. The Palace is an amazing venue to host this event, and it certainly was made to feel like a big thing to be a part of.

Transition is a royal affair, here. The Palace courtyard was covered in a huge red mat, or carpet if you will, and a ridiculous amount of bikes were racked up – row upon row of tightly crammed push bikes of all shapes and sizes lined up with one purpose: to race.

There were loads of stalls around with the latest gear, charities including the main event charity Bloodwise, and even a stall with some freebies courtesy of Science in Sport. Lots of gels and recovery powders to stock up on.

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My wave jumping into the lake

The race starts with a briefing just behind the pontoon in the lake, a good 10 minute walk from transition. Here we received our green swim caps, and a run through of what to expect. In the background, you could see the mighty Weekend Warrior triathletes coming round for another triathlon, and the total racking up on a big board. It was very inspiring to watch. Then, a jump into the lake, a paddle to the start line and it was time to go.

I was actually really pleased with the swim section. Previously, I have found the mass starts quite stressful and panicked a little, almost forgetting how to swim, which is always silly, in hindsight. After a lot more practise this year, getting used to swimming close to other people, and although I didn’t necessarily practise swimming in a group, I just felt more confident in the whole affair. I completed it in 15:53, a time I was pleased with, and even got right in the mix, surrounded by lots of swimmers most of the way through. Box ticked!

T1 (Transition 1 from swim to bike) was where it all went wrong. I knew this wasn’t a PB course by any stretch – it’s a hilly route, the bike course, I was told, was tough for handling, and the transition runs were long and tough. I had heard others speak of the T1 run, which was a 400-600m uphill climb straight out of the lake, and up to the palace. I survived, just about, found my row in transition, and then must have run up and down past my bike a couple of times, because I just couldn’t spot it! It is against the rules to put a flag or anything up, and I just went bike blind – I could not see wood for trees. After a minute or so panicking, I located my bike, and tried to finish transition as quick as possible afterwards, but I think it was nearing 8 minutes by the time I had got through transition from hell!

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One of 3 laps on the bike

The bike went alright. I was on my cyclocross, as I had not quite got used to my new TT bike and I had been advised that I should be comfortable on that if I was going to ride it on this course. I took the more sensible option and stuck it out on the cyclocross. It was a tough, hilly route that you covered 3 times. The grounds of the palace truly are stunning and I tried to absorb the beauty of them, whilst pushing myself to go that little bit quicker each time. My only real mistake was grabbing the brake instead of switching gear going up the one of the hills, but I recovered that, and somehow stayed upright and pushed on to the top of the climb.

T2 went pretty smoothly and I was happy with my new Xtenex laces, which allowed me to slide my feet into my trainers and head off sharp-ish! The run was 2 laps of a slightly less hilly course, but undulating all the same. My only upset on the run was on the second lap, when a large group of people wandered onto the course in single file and blocked the whole route, despite there being a marshalled ‘official crossing point’ about 10 metres away, who did not move when I said excuse me, and caused me to almost grind to a halt. I gratefully accepted some water on the route, after going through a little bit of anger management, as it had been a warm day, and pushed through for a sprint finish down the last straight to finish in a time of 1:46:07. Mission accomplished!

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Happy finishers

Race 2: Royal Windsor Triathlon – Standard/Olympic Distance

Two weeks later, I found myself at sparrow fart listening to another race briefing, this time with an orange swim cap on, waiting to take the plunge into the River Thames. This would be my first ever Olympic distance triathlon and my first river swim. The water temperature had been measured the day before at 20°C, and it had been a warm day, so I knew we were in for a scorcher. In a way, I was glad of the 6:28am start!

Racking for this event is done the day before, unless you have paid a premium. My bike had been dropped off in transition on Saturday with my helmet, and I had tried to familiarise myself with all the ins and outs for the different disciplines. Race numbers are picked up on the Saturday as well, attached onto bikes, helmets and the like. All that was left to do on race day was to bring yourself and the rest of your kit along to swim 1500m, cycle 41km and run 10km. (There was a sprint distance available as well.)

No sooner had I really jumped into the Thames in my wetsuit for a predictably warm swim (and stubbed my toe on the bottom in true style), than the race had started – there really wasn’t long at all to familiarise yourself with the water. I ended up in the middle of the pack, with my goggles fogging up, swimming into the sun towards Eton Bridge, hoping that I was following the right people, and not the ones doing the sprint distance. The vision issues caused me a couple of diversions off-course, and some confusion when I got to the turn-around point and there were people in kayaks yelling at me to swim under the rope that was in front of me, but I was soon swimming the last third or so of the route upstream towards transition. I survived the swim in a time of 30:19 minutes.

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I’m too tight to buy the official race pictures, but here’s the Roo for you all to admire

T1 was good. It was again a long one, but thankfully flat. I ran into the entrance at halfway, where you then run up to the top, then all the way back down to the exit where my bike was (which I found no problem this time – wahoo!). I had a smooth change-over and then ran the long exit out the other side. The bike was my favourite part of this triathlon. I was riding the TT bike for the first time in a race – my Quintana Roo, and I was hungry for pace. The bike route is a 2 lap course, where you cover the top section of the route a second time before you head back towards Windsor. It’s mostly on country roads, and certainly a lot flatter than Blenheim. I really enjoy being on the road on two wheels and this race was no exception. I covered the 41km distance in 1:22:01, averaging 18.6mph, which I was very pleased with.

It was starting to get warm, even at 8:30am, as I racked my bike, ran the loop out of T2, and began the 3 lap run I had left to finish the race. The run route takes you from Alexandra Gardens next to the river, up past the castle, and onto the Long Walk, before turning around and running back on yourself, and completing it again. It was a tough end to a race: the sun was beating down and there wasn’t a whole lot of shade, it was going to be mentally tough to complete 3 out-and-back loops, and my body was getting a little tired by the third go.

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New shoelaces ready for action!

It was nice if you were racing someone else, as I was able to high-five and offer encouragement to my friend who was also doing the standard distance race that day, but it was still a tricky time. There is a fine line between over- and under-hydrating, and at first I was concerned about over-doing it, but I soon found myself needing to hydrate at almost every water station with little cups of water. I was determined not to let the heat get to me, and I hadn’t set myself a goal time, just to make sure I finished.

I had a nice surprise on the second lap, when I spotted some friends who had come out by the castle on the nasty climb and offered some support for me to crawl up the hill. That really gave me a boost, and they had moved down to the finish straight to cheer me through to the finish. I decided I could push myself to break the hour for the run, and just came through with a time of 59:47 for the run, and a total triathlon time of 03:03:16. Not bad for a first go! I have signed up for next year already(!) to try to break the 3 hour mark now. Bring it on!

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Super happy, proud, first-time Olympic distance finishers!

I would say, that despite the heat, I enjoyed the longer distance more, and would definitely choose a standard distance event in the future over a sprint, if the opportunity is there. Eventually I would like to build up to longer distances, but I’m in no rush, as I am enjoying it. My next race is a sprint distance that I already had booked for the 23rd July in London, so I will try to bring my time down there (once I have got over the cold I am nursing this week).

Thanks for reading,

Amanda x

How To Conquer Triathlon

Blenheim Palace Triathlon is looming this weekend for myself and many others, so to help a few with some details, I have put together this post to try and calm friends and strangers alike. It certainly doesn’t cover everything – I could write a book on it, and several people have – but it covers the main points.

So, you’re having a meltdown because you have signed up for a triathlon and now it’s only a few days away! I am going to impart as much wisdom as my brain has, and hopefully it will help any budding triathletes, out of practice athletes, or anyone who has a brain like a sieve like I do and needs to check their kit bag 30 times before they leave for an event! This is based mostly on a shorter distance triathlon, but can be applied to longer distances if required.

If the race is coming this weekend, then I won’t need to give you any training advice – you should have done that part already! If you feel under-trained, then my advice would be to consider if you have done at least enough to get you round, otherwise you could be risking yourself and potentially risk others on the course. But, hopefully you have done some training and you’re good to go. If you are still worried, there is no point trying to cram training in this week – it should be a gentle week for training; just keep yourself ticking over.

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The beautiful transition area at Blenheim Palace

Next step: whether you have trained hard or not, I would recommend some time invested over the next few days in training your brain. A lot of things are controlled by your mental state, and I like to use some time in the run up to events telling myself that it is possible, I will make it round, and I can do this! It doesn’t always matter how quickly you do it, it’s all about finishing, and gaining experience. PB’s are a bonus!

I think it goes without saying to get plenty of rest and not to overdo it this week. Gentle exercise – certainly nothing at race pace, and a good amount of sleep. If you’re going a distance, a couple of days of carb-loading won’t go amiss! Don’t eat a huge mountain of carbs in one sitting, go for smaller portions in every meal. This will help load your muscles slowly with the energy they need to perform.

Now you’re loaded up, you’re probably going to start looking at your kit bag. Below is a list of essentials, and then I will follow it up with “luxury items” that you may want to include. Just remember, you don’t need to pack the kitchen sink – ask yourself, “do you really need this?”. The worst thing you can do is put too much in your transition area, and give yourself too many choices when you get there in the race. You will spend too long dithering and deciding: socks or no socks… these gloves or those, sun visor or cap? etc. Spend the time now making those decisions and pack ONE!

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Bare necessities:

  • Tri suit, or shorts and top – what you will wear for the whole race, and under your wetsuit
  • Sports bra (if you are a female)
  • Socks – if you have chosen to wear them for the bike/run sections
  • Wetsuit – unless you are brave enough to go in without?!
  • Goggles
  • Towel (for drying your feet off after the swim)
  • Trainers – for running, and cycling if you don’t clip in
  • Cycling shoes – if you do clip in
  • Helmet – a must for riding your bike!
  • Swimming cap (just in case, but generally you will be supplied one for the race)
  • Push bike
  • Fuel and hydration – I will come to that in a bit
  • The contents of your race pack – numbers, stickers, timing chip, safety pins…

That should be all you need to get round, with maybe a couple of extra bits if you are a minimalist! Another decision you should make now – what you are going to put it all in. I remember my first triathlon, where I was lucky enough to have my boyfriend carry my things from one end of Dorney Lake to the other with me, in about 3 different small bags. I saw loads of people wobbling about trying to balance big plastic boxes on their bikes walking along. It seemed to be the norm. I have always wondered if these people have ever heard of rucksacks, or bags, which you can put on your back and then have your hands free to steer your bike to transition. I was fortunate enough to be spoiled with the gift of a transition rucksack, which is a little large, but will be able to carry my wetsuit (with a special compartment of its own for when it’s wet), and everything else I need! I would recommend the rucksack approach.

Luxury items you may wish to bring – the basics, although certainly by no means limited to:

  • GPS watch (probably the most popular item)
  • Bike repair kit (inner tubes, pump – mine is always bolted to my bike, tyre levers, etc.)
  • Sun glasses
  • Sun visor or cap (remember, choose one and take one only with you!)
  • A pair of old flip flops to abandon lake side
  • Race belt – used by many to attach numbers to your body for the cycle and run. For the bike portion you will need a number on your back, and the run a number on your front. You can just spin it round and it saves either re-pinning a number if you are only given one, or wearing one front and back.
  • Lube! This will help your wetsuit slide off like Bruce Almighty’s clothing (if you have ever watched the film). Everyone has their favourite. I prefer a concoction of baby oil and Vaseline – I don’t believe the myths that Vaseline destroys your wetsuit; I have found no physical or scientific evidence of this – but there are other good products like Body Glide. I even read in an entertaining book I once, that there is a lady out there that swears by Durex Play!
  • Sun cream – the waterproof variety
  • Something comfortable to wear afterwards, if you are fortuitous to be racing somewhere stunning that you can look round post-race, such as Blenheim Palace, or you have a celebration after. Also, bear in mind whether there will be somewhere to change, although there is nothing wrong with getting changed in the loo, and wiping yourself down with baby wipes!
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Swim start lining up at Blenheim

Nutrition. My main point here would be the golden rule of all racing events: Never try anything new on race day! You might do it once, and then you will never do it again, after one bad experience. Use what you have been training with, and what your stomach and body is used to. If you can stomach gels and you have been using them, that’s what to go for. As a side note, if you want something similar to gels, but can’t get on with them, energy chews such as Clif Shot Bloks are a good alternative. Jelly babies, Haribo, fig rolls, dried fruit (I like apricots)… Whatever your poison is, that’s what you take. Be sensible – you don’t need enough to survive a week in the jungle – take enough, and a little bit extra in case you struggle, to get you round.

The great thing about a lot of tri gear is that it has places to put things. If you wear a tri suit, it may have pockets in the back, a bit like a cycling jersey. If you have a race belt, you might have purchased one with gel holders in, so you can fix them in before the race. Make it accessible to yourself. It’s easy to take on nutrition on the bike, and if it’s a short distance, you may get away with running without anything. Plan what you are going to eat and when, and stick to it.

Hydration wise, I tend to put a bottle on my bike for a short ride and load it with 2 for a longer one. You won’t be out on the bike for that long in a sprint triathlon, so carrying an extra bottle of water will just be more weight on the bike. You can leave another drink in the transition area if you are worried and drink it when you get off the bike. Water is fine, or you can pop hydration tablets in, if that’s your thing, or simply some squash for a bit of flavour.

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Aerial shot of the beautiful grounds

RACE DAY

  • Make sure you have had plenty of sleep the night before and you are well rested. Don’t fret going to sleep – everything will be fine and all that positive thinking you have been doing will pay off. Check your bag has everything in it before you go to bed, if that puts your mind at rest.
  • Give yourself plenty of time to eat breakfast, get to the event early enough to get parked, set up your transition area before it closes to competitors, and to absorb the atmosphere.
  • Breakfast should be nutritious, and something you are used to. I have inherited my favourite pre-race breakfast from a running buddy, which is porridge with blueberries. He says, “If it’s good enough for Bradley Wiggins, then it’s good enough for me.”. Then, around 30-40 minutes before the race, I will have a banana to top up my energy levels.
  • Practice the day before how you want your transition area laid out, and even practice transition, if you think that will help. Or just spend the time organising in the morning when you are there, making it easy for you to grab what you need fast, and continue your race. Learn from your mistakes. I used to put all my things on top of my towel, and then realised when I got out of the lake and wanted to dry my feet, everything was on top of it, which was no good! It will also make a difference how you lay things out depending on if you have a single transition area, or two separate areas, more commonly known as T1 and T2. Find out what is there on the day and plan around it.
  • Give yourself some extra time to get lubed up, into your wetsuit, and ready to swim.
  • You’re ready to race! Don’t forget all your race numbers, head down to the water, take some deep breaths and go for it!

Do your best, and most importantly, enjoy yourself. If you aren’t enjoying it, and it’s not down to bad luck, I always ask myself, “why am I doing this?”. Push yourself as hard  as you can, and achieve what you want to achieve. You have got this!

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Thanks for reading, and good luck to those of you racing this weekend!

Amanda x

Swim For Your Life

It’s been a little while – training and life has been keeping me busy, but I have some spare time to share a new post with you all, having just come back from physiotherapy! This one is all about open water swimming. It’s worth a read if you are a seasoned open water swimmer, triathlete, just starting out, or really just fancy having a go! It’s a nice refresher for myself as well.

I think a lot of people have a little fear of the open water, and for several different reasons. “I’m not a good swimmer”, is a common one. This is something you will have to judge yourself a tiny bit. If you can hardly swim 10 metres (I’ve been there too), then you may need a little more practise in the pool. If you can happily swim 200 metres – it doesn’t matter how fast or slow, and not necessarily front crawl the whole way, i.e. you can breast stroke until the cows come home, then I would say you can brave the lake.

“It’s cold and dirty”, is one I hear a lot. Yes, the lake is colder than the swimming pool, and yes, fish, birds and other life forms swim in it. But, on a warm summer’s day, there is nothing more refreshing that jumping into the cool lake and enjoying a swim where you don’t have to avoid “that guy (or girl)” who has arms like an octopus and won’t move out of the way, or endlessly turning at the ends of the pool to look at more tiles, or swimming in what I have heard referred to as ‘human soup’! (Definition: where people have had a wee, snot-blasted, dribbled, shedded hair balls – true story – or any other human substances in a chlorinated body of water.) Also, most open water swimmers wear wetsuits, which are designed to keep your body warm, so no excuses!

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Showing the glamorous side of neoprene wearing, and how many chins you can develop sprinting out of a lake!

Preparation. As I quickly mentioned just now, you may (probably will) want to wear a wetsuit. They keep you warm, and are quite buoyant, so they will help you float. Most lakes will also allow swimmers to go in without a wetsuit, although you might find you have to sign a ‘no-wetsuit waiver’. I recommend the wetsuit, and if you’re not sure, hire one to try it out. Generally, if you are feeling committed, it will work out cheaper to buy your own than keep renting one – remember, you don’t have to buy a top of the range one – but do go for a swimming one over a watersports one. They are more buoyant, and are built stretchier, to allow for full movement of your arms when you swim. Other than that, you will just need a brightly coloured swimming cap, so that the lifeguards can see you, which you can pick up for about £3 in Sports Direct, and a pair of goggles, which I hope you would have anyway! If not, try Sports Direct, or a similar shop again for a reasonably priced pair (£10?), and make sure you try them on to find the ones that fit your face the best. You don’t need to go out and buy some fancy, expensive open water swimming mask (generally the masks leak – I warned you, ok?).

Finding a lake. Google, ask around, contact your local triathlon club. More and more swimming lakes are popping up all over. DON’T go and find a random body of water and start swimming in it. There are plenty of safe, life-guarded lakes with courses marked out and lots of friendly people! If you are near me/Burnham, you have a choice of Bray Lake, Liquid Leisure in Datchet, Westhorpe Lake in Marlow, and Heron Lake in Wraysbury. All are great lakes, and I believe they all still only charge £5 a swim, which is cheaper than the local swimming pool! My favourite is Bray, because it’s local, and just such a lovely lake to swim in.

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Bray Lake enticing you in – go on, you know you want to swim in it!

Getting help. Find a friend who is enthusiastic and a current open water swimmer, and ask them to go in with you, if you are worried. Another great way into the sport, is to take an introduction to open water swimming course. These are fantastic, as they run you through everything from putting your goggles on so that they don’t leak, to taking you round a small loop in the lake and making sure you don’t drown.

Sighting. If you skipped the introductory session, it may be worth noting one small point. In the swimming pool, it’s well-lit, and the water is clear, so you can see to the other end of the pool. The lake is a little bit different. The water is green-y and darker, so you won’t just be able to keep your head down and swim along – you will need to check where you are going. Open water swimmers use a technique called sighting, specifically for this purpose. During front crawl, just before you turn your head to the side to breathe, lift it slightly so that your goggles clear out of the water and take a peek  – I imagine it like taking a quick photograph – then turn your head to the side to breathe as normal. It’s a quick glance, and you are looking for some big, brightly coloured buoys that mark out the course set out in the lake. If you’re still not sure, have a look on YouTube – there are some good videos that run you through the process.

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Mass swim start, team relay tri event. Spot me above the word ‘Tri’, with the blue goggles on! Open water swimming can open up opportunities like this one.

Swimming. Now to get on with the bit you have all come for – the swim! Don your swim cap, your goggles and your wetsuit (unless you are brave!), remembering that the zip goes at the back – we have all been there once – and use the pads of your fingers to pull it up. Avoid getting your fingernails dug in, as this will tear the suit. Get in the water, and allow it to get into your wetsuit and trickle up the zip. It may feel a bit cold, but take a few moments to acclimatize, letting your body adjust to the temperature. I would recommend either washing your goggles about in the water, or for the less precious of us, spitting into them and giving them a quick wash out. This stops them from fogging up, so that when you need to see where you are going, you can. Your hands and neck should go in next, and when you are ready, dunk your head under. This will all help adjust to the temperature of the water. If you’re really cold, have a wee! I’m not joking – everyone does it, and it sure warms you up. To quote something I read recently, “there are two types of people in the world; those who wee in their wetsuits, and liars.”.

Then, don’t think too much about it – swim! If you aren’t feeling too confident, start out on the shortest loop. In some lakes, this may be 400m, and others it may be 150-250m. Don’t panic – if you need to stop swimming, simply stop. Treading water is easier than you think, your wetsuit will aid in keeping you afloat, and if you want to paddle around a bit you can. You can breast stroke if you are tired of front crawl, or you can just float on your belly or your back – just be careful waving your arms around if you are on your back, or staying like it for too long, because floating on your back with your arms in the air is actually the distress signal in open water. So, unless you need rescuing, keep your arms down!

Once you are finished and satisfied with your swim, get out, have a lovely warm shower, and bask in the glory of what you have achieved. Get a hot drink if you fancy one – most lakes have a little cafe on site – and plan when your next swim will be. Most of all, enjoy it!

Some of my favourite things about lake swimming:

  • Swimming continuously without having to stop and turn around, or avoid people
  • A sense of freedom, getting close to nature, and being outdoors
  • Enjoying a sunrise, or a sunset, if you get in early, or out late
  • Training with and around some wonderful people, who are all as enthusiastic and in love with the sport as each other
  • And, with risk of sounding a bit like a hippie, feeling alive!
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Two very happy girls, having completed their first lake swim of the year – a chilly 11°C. Me and my cold swimming buddy, Helen.

Arguably, not everything is for everyone, but I think you should at least have a go or three at most things to see if they suit you. You never know, open water swimming may just be your thing. As a good friend of mine always says, “I think I’ll be really good at that, because I haven’t tried it yet.”.

Happy swimming, and thanks for reading as always,

Amanda x

I Should Have Run Alone

Before you form an opinion of this post, or dismiss it, purely because of the title, I would ask you to read a little further. Here are my disclaimers, if you will. What I am about to explain does not reflect on anyone I have run with, currently run with or might ever run with in the future – this is me and my brain, not any of you. I want to make that clear. Secondly, I need to explain something from a book I have read that I use a lot in my life to explain and control (if that is the right word?) my feelings and sometimes my actions. That book is The Chimp Paradox by Professor Steve Peters.

My extremely brief explanation I need to give for you to understand the rest of the post, although I highly recommend you read the book anyway, is this. Your brain has 3 primary psychological areas: the parietal (the computer), the frontal (the human), and the limbic (the chimp). The computer stores and remembers information for you to use again, the human is you, and the chimp is your emotional part, who likes to be the first to react. He (or she) is the one I want to emphasise on at this point – he is your knee-jerk reaction, your first impression, and most predominantly for those of us who exercise, the one who puts those negative thoughts in our heads that make us want to stop.

Now I can rewind a little. I had been off work sick the day before, where I was run down with a cold. I hadn’t been able to run or attend a pilates session at the club. Still feeling the effects of the cold to an extent, I felt a little snotty and tired, but as I explained to everyone – I tried getting rid of it with a curry, so it must need a run to blast it out! I wanted to keep my legs ticking over, as it was now a week and a half until the marathon – eek! So, off I went, running a beautiful route through footpaths and down by the river.

That’s when it started. “I should have run alone.” It was The Chimp, he had climbed out of his box and was trying to get the better of me. I said to him, “No, I’m running a lovely route, enjoying nature, blasting the last of this cold out, and I’m tapering for the marathon.”. The Chimp went on to tell me that I was holding the others back, that I wasn’t good enough to be  running with them, and in an effort to make me grumpy, he screeched, “You should have run alone!”. Those words hit me hard.

I am sure – no, I know – that every runner, or any athlete for that matter, experiences at some point in their training that negative voice that says, “You can’t do this. You’re rubbish and you should just stop!”. I urge you all to ignore it. When the going gets tough, The Chimp gets scared and anxious, and thinks he is protecting you by letting you admit defeat. Don’t listen to him.

I have developed my own way of dealing with my chimp when I need to ignore what he says. Whether you are running, cycling, swimming, surfing, skiing, playing tennis…. whatever your sport is, this is relevant to you! I put him in his box, he can screech away all he likes, and I might hear him, but that doesn’t mean I have to listen to him and give in.

At first, you are required to look into the past. Use your computer in your brain and look at what you have achieved. More often that not, you will have completed the distance you are trying to achieve when you start to struggle, so there is no need to listen to that negativity. ‘But this is the first time I am running 10 miles’, I hear you say. ‘I have got to 9 miles and this is as far as I have gone before, and I’m struggling, so I should give up’. To which I would say, “Can you run a mile?”. The answer is yes. You can run a mile. Tell your body (and your chimp) that although you have run 9 miles, it is only one more, and you know you can do that. I deploy this technique when completing longer training runs too. When you need to squeeze a 20 mile run out, I find the best way for me is to get to halfway and try and tell my body that actually, I haven’t just run 10 miles, I’m just heading out on tired legs from the week – it’s almost like a little reset button.

You are also required to look into the future. Alright, I haven’t taken my crazy pills this morning – make all the jokes you like – but I know what I mean. In this instance, on that particular evening where The Chimp has said that I should have run alone, I know that I need to look into the future and see how I think I will feel after the run. Obviously the future is not definite, so there will always be several possibilities ahead. Here, we have the first option, which is where The Chimp wins, tells me to stop and I have to drag myself slowly back to the club alone, in the dark. This will be a miserable experience for me and one I would regret. Option two – I continue running with the people I set out with, pushing hard to keep up, but listening to the chimp moan that it’s too hard and it’s going to ruin the marathon (he loves to be a drama queen!). Or, I can choose the third option. This is my favourite and the one that I was lucky enough to know to select that night. I continued running at a pace I found more comfortable, allowed myself to drop back a little and let the others go on ahead a bit. We are all aware I am tapering, no one is offended or upset by it, and in fact, later on I would be of use on “poo watch” down the trails where it has got a bit darker!

The final part to silencing the negative voice is hindsight. Now you have completed the run, The Chimp has calmed down, realised no one has died, and has been returned to his box, you can reflect on the possibilities of how the evening could have unfolded. So maybe I didn’t run with the club and I had headed out by myself. The Chimp is still grumpy because of the cold that is blocking up my airways and instead of flipping out about running with other people, he now gets the hump about running altogether. I end up run-walking the distance I wanted to complete, possibly even cutting it short and I feel unsatisfied and disheartened by the whole experience. Those few moments of doubt in this case, were managed and pushed away, and I could complete my run comfortably and in good company.

So, my point to all of this, is that if you can apply this reasoning to the negative ideas that appear in your head during any training, then you will hopefully find things going a lot more smoothly on the mental side of things. Training with another person, or with more people, can give you the support that you need to reach an end goal. Yes, you may be able to achieve it alone, but I wonder whether it would be with the same mental stability as if you were training with a group or in a pair. When I train in the pool with my friend, The Chimp might screech to slow down because you’re blowing and it’s difficult, but having that other person there stops you from ‘wimping out’, and forces you to push on. There is a certain amount of bravado about soldiering on when you are suffering, because you don’t want to look weak, or let the others down. You can use that to your advantage – harness it and use it to silence your chimp.

Although  I was almost afraid to admit it the other week (until a friend pointed it out to me), I started to get tired 17 miles into a 20 mile training run. He said, “you get tired like normal people”, and he was right. It didn’t matter if I was tired, as long as I finished it. I knew I had to just keep going, not only because I needed the run for my training, but also because everyone around me was counting on it. I didn’t want to stop, but I went quiet because I was tired. I was looking forward to the end and a drink of water. I pushed on, I completed the mileage, and I didn’t die. Proof to the negative thoughts that they were wrong yet again. I took that one, and logged it in a little box in my brain for another day when I would need to fight the good fight again.

Just remember – everyone gets tired, everyone can get negative, but everyone can come out clean the other side. And do you know what? I shouldn’t have run alone.

Thank you for reading as always!

Amanda x

P.S. All rights to The Chimp idea are obviously to Steve Peters. I hope he doesn’t mind me explaining a bit and how I use it!

Busting a Gut

New Year’s Eve 2016 had my focus diverted to The Gut Buster. This is an event that I have previously participated in and had thoroughly enjoyed . It is also the third and final part of the Winter Trail Series I had entered; this one known as ‘The Classic’. There are 2 distances on offer in this race – 10km or 10 miles – and it usually sells out before race day, so if you are looking at running this one next time, make sure you get signed up in advance! The 10km race is 50/50 off-road/road, whereas the 10 mile race is 60/40. The course is over various terrains, including roads, trails, woodland paths, tracks, a ford, and various types of fields.

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A photo from last year’s event, running up the final hill through the famous cabbage patch!

Those of you who have been following me closely, or know me personally, may know that I have been struggling the last few weeks with a knee injury. I will touch on that as briefly as I can, although there is a relevant point to it all and it has been a big part of my training complications for a few weeks! I had a pain in the outer lower corner of my left knee that manifested as a small niggle originally on my push bike attached to the turbo trainer at the beginning of the month. I rested it off and thought nothing more of it. It then developed into a slightly more annoying niggle, until it has become a pain and irritation to me, and my training. Strangely enough, it gets worse with swimming and doesn’t seem to bother me too much when I run. I had rested off before the Muddy Welly run, as I had explained in my previous post (managing an 8 mile run on 11th December, because I thought it was a 10 mile event, not a 10k (doh!) – my last long run), and it had not improved with rest.

I visited a physio on 21st December – nothing says happy birthday like a physiotherapist bending your legs in ways I am fairly sure they shouldn’t go – and they advised me that since they couldn’t find a physical problem, to keep training on it and come back when it was worse. I was informed that my left glute was weaker than my right (only I could get one weak arse cheek, much to the ridicule of a few friends), and was given some exercises to strengthen it, as well as foam rolling every day, in case it was ITBS (illiotibial band syndrome). I also had to try and find a pattern in my pain; something I had attempted the couple of weeks before going, but to no avail. I made a pain table, which I have been filling out like a weirdo in a lot of detail and I am yet to find a pattern.

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My wonderful birthday cake from a friend (me in cake form!)

I had some advice from a friend as well that my patella tendon could be tight, and she showed me a little exercise you can do to ease this. Don’t read the next couple of sentences if you are easily grossed out by this kind of thing, as my co-workers have been pulling vomiting faces when I do it – skip to the next paragraph – if not, read on! You have to have your leg straight, knee exposed, on a flat surface, with your quad relaxed, and you need to find the kneecap (it should move around a little with your fingers). Then, the idea is to gently move it up and down, then side to side, 30 times for each direction. It can feel weird, but I think it has been helping me out a bit.

The swimming pool shifted into its Christmas opening hours by the time I had seen a physio, so I am not sure if the pain is still there swimming (I am lucky enough to work all through the festive period, so no midday swims for me!). It has not been too much of an issue running, although I have been so cautious over increasing distance, getting obsessive over my running form and how my legs are tracking when I run, that I haven’t necessarily made much of a training gain over the last 10 days before The Gut Buster.

My mileage had dropped off almost completely for a week, had been low for others, and I knew that it would be a mistake to pile the miles on hard, especially over a mixed terrain course, as this could lead to further injury. With that in mind, I had a difficult decision to make. Something that went against every fibre of my being, and something that I had never done before. After a discussion with my sensible swimming partner, it was decided – I would be dropping down a distance on race day and running the 10k event, not the 10 mile. It was a decision I thought long and hard about, and one that was not easy to make, however I convinced myself it was the right one and that I hadn’t actually run the 10k route, so it would be a different challenge to the previous year.

Back to race day. It was a 6°C morning, the race start was 11am for 10 milers, and 11:05 for 10k runners, leaving plenty of time for a lie-in, or to do your local Parkrun! I had been interested, before injury, in running the local Reading Parkrun and then participating in the 10 mile event, but now I was downgrading the distance, I had to put my sensible head on and resist running a 5k on top of the 10 I had planned for later on.

All race parking was off-site this year. It doesn’t sound as bad as it does at first. You can park your car for free in the Mereoak Park & Ride, which is just off Junction 11 of the M4, where free shuttle buses run every 10 minutes to Butlers Land Farm, where the race is. They run from 8:50am to 10:20am, giving you plenty of time to get there, and the journey is only about 10 minutes long. There are portaloos galore upon arrival, a huge barn space to drop your bags off so they stay nice and dry, as well as a food stall and a couple of registration tents. This is all dotted about the farm courtyard and adjacent area.

I arrived at the farm with my wonderfully supportive boyfriend just before 10am, having had an enjoyable lay in and a pleasant, easy journey to the race. I picked up my number from the 10 mile tent, and headed over to the 10k one to let them know I would be doing the shorter distance; also feeling the need to protect my pride and explain that I had a knee injury (not that I had given up on training and got scared), although I am sure the lady did not have that much interest in it! Having successfully picked up my race pack, I headed into a corner of the courtyard sheltered from the wind to attach the necessary race bits. Number on, chip attached to laces, watch on, warm clothes attached to me until I needed to warm up – all good to go!

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Race briefing in the farm courtyard. Spot a familiar face?

40 minutes and a trip to the ‘luxury loos’ later, I went for a warm up along the road and found a track (Byways on the signpost), which I thought would be a good woodland trail to get my legs moving in the right way for the race. I ran half a mile down there, encountering several male entrants of the race who had taken a liking to the trail for a slightly different use (a urinal) and then turned around and headed back to the farm, where I did a few exercises (high knees, etc.). It was plenty warm enough when you were running, although I was still glad to have a compression top on under my club vest for the cold air and compression tights on for my dodgy legs/knees.

Immediately after my warm up, I stretched and went over to the race briefing, which would start imminently, with an impressive collection of 632 runners huddled together. An entertaining breifing awaited us, as always with My Sporting Times, as we sang ‘Happy Birthday’ to one of the race organisers, who ran through the usual bits and pieces, with promise of lots of mud (there would be no complaints of a lack of mud this year, they claimed) and unfortunately, for the first time for this event, a ford empty of water! After being reminded that ‘only a moron could get lost’, that it is meant to be fun, and that there was a couple of changes in the route, they were ready to unleash us all a little bit later than planned with an “Oggy oggy oggy, oi oi oi!”.

The start was at the same point as the finish this year, whereas we had walked up the road to the start line last year. I watched jealously as the 10 mile lot set off, wishing it were me (I must be mad), and then lined up near the front of the pack for the 10k race, hoping to get away from the mud/puddle dodgers before the bottleneck mentioned at the briefing happened near the start.

We were set off to a short count down into the first field, with a man playing a comical trombone tune, the likes of which you would find someone doing a silly walk to on a comedy sketch show. I giggled to msyelf as I pushed on through the mud, trying not to slip around too much – luckily my trusty Salomons were doing their job well. Turning a few corners in the fields, we soon reached a spot I was familiar with from last year as I ran a short distance across the road. Ahead, was a juicy hill to sink my teeth into. I recalled that it was fairly steep, offroad, and went on for a little while until it curves up and round a bend, leading to a lovely descent. I gritted my teeth, determined not to have to walk and pushed on to the top. I even passed the woman running with her extremely excited dog, giving myself a little pat on the back as I extended the gap between us.

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A happy face, pushing on at the start, before the first hill!

You reach another road through the farm at this point, which winds round the beautiful countryside, passing some horses and eventually meeting the disappointingly dry ford. The chap that had turned up to film everyone running through, or avoiding the ford – shame on those of you – expressed his disinterest in filming it, and switched his camera off. I knuckled down and pushed on. There was another tasty hill up ahead and I was determined to keep moving.

I knew not to go too hard too fast, in case I encountered some knee problems and we were just shy of 2 miles into the race when the 2nd climb started. I remembered this one from last year, where my hamstrings had tightened up and it had been a real struggle. I was going to make it up there in one clean swoop this time. I plodded up, focusing not on speed, but just one foot in front of the other, and the next 50m of road. Soon I could see the brow of the hill and hear the marshals cheering everyone on, congratulating every runner who made it to the top. I certainly wouldn’t miss out on that!

Opposite the top of this hill, I spotted a faster runner leaving a trail and heading out to my right, whilst I turned to my left and was treated with the view of a downhill. I would be where that other runner was in no time, I thought. The downwards trot soon joined another muddy path  with another little hill (see a pattern here?), but also a water station. I gratefully accepted a cup of water, downed it and continued up, feeling clumps of mud getting displaced by the tread of my shoes and hitting the backs of my legs. As you peak the top of the small incline, you are greeted by 2 points of interest – a 5km marker on the left (the halfway point – HOORAY!), and to the right, some ruins of a Roman town with some supporters cheering everyone on. I didn’t stop to read the historical sign, but chewed up the mud back down into a woodland trail, taking advantage of my shoes on this terrain.

The route through the woodland was undulating but fairly wide, which was quite pleasant as you could still manage to overtake, where people in their road shoes started to struggle with the mud-caked treads of their shoes. The path wound round for a while and then met a wide, gravel private road through some gates. There are quite a few gates in this race, which cause a short stop to squeeze through, and you can get a little bundled up here, but it didn’t put me off at all today. The gravel track meets another road breifly, before getting back onto a footpath, bringing me out where I had spotted that runner earlier and also the 4 mile point – excellent!

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Awaiting us all at the finish. The medal/bottle opener!

A short spell of tarmac lead me through another gate and into a long, rolling field, heading out onto a road. I gained some speed up here, overtaking people on the rougher parts of the fields, my shoes churning up the mud. As I hurtled further down the mudslide, more and more people were running wider, trying to find a grassier, sturdier piece of land to plant their feet into. I opted to stand my ground and positively plough through, which served me well until about 100m from the end of the field, where it was so muddy that I just had to trust my footing and glide through the mud.

I faced another familiar incline as I turned left out of the field, which again, I was determined to conquer. I took it in my stride, trying my best to stamp the mud out of the bottoms of my shoes for traction, and as I reached the top, bee-lining for a line of supporters with young children holding their hands out for some high-fives. I urged a man to keep running as I could see the familiar slump of I’ve-had-enough-of-running-uphill, but he was so close to the summit, that I urged him to continue: “well done, you’re almost there”. I got my high-fives in with the small supporters and earnt my downhill drop. The man came back past me, but I would see him again later on.

As you turn a corner here, round the long, winding lane, there is a further water station, where the 10 mile route re-joins the 10k route – a point I remembered from last year, where a cup of water at the top of a climb was a lovely little boost to get me going again around the 8 mile mark, if I recall correctly –  and you could also hear the tannoy at race HQ booming across the countryside. We were close! As I descended again, I thought to myself, “Maybe I could have managed with the 10 mile route. This is half of that and I feel absolutely fine in my legs. My knee has hardly complained. It is going well!”.

That thought was put to rest a mere kilometer later, on the nose. I entered a field that was flat and could see the last split for the 2 distances. I took the right hand one for the 10k, through a gate, up a short, sharp hill onto a concrete bridge and spotted the 9km marker. As I reached this point, I entered another extremely lumpy field that twisted and turned your lower half every which way it could. My knee twanged. NO! I was on target for a sub-hour time, which I was feeling pleased about for a hilly cross country event. I was now in a battle against myself: “It’s only a kilometer; just push on! Grin and bear it – you will be fine!”, one part of me was saying. The other part was screaming at me, “There’s no point in injuring yourself further for the sake of a minute or so!”.

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A photo that does not do the final climb any justice! Panting my way to the bitter end.

I opted for a sort of middle ground. Not crawling pace, but not racing. Enough to get me out of the lumpy field and onto the last finish straight through the famous cabbage patch that wasn’t looking too cabbage-y. This was it, the last 400m! It is a tough finish, but I find that makes it all the more rewarding. There is a camber to the climb, as you are going up the field on a bit of a diagonal. It is farmed into rows and super muddy, as well as pretty steep! But that close to the finish, you can’t give up! Or so I thought….

Don’t worry, it wasn’t me – I’m made of tougher stuff – but the man I had egged on earlier had slowed to a walk. I huffed and puffed, “Come on, you’re finishing wih me”, and with that he started running again with a thank you. We pushed each other on, trying to keep up and he caught my hand to finish together, but realised it was too soon and it was making running up the field awkward. We stopped after about 10 seconds, and just focused on reaching the top for a photo finish.

A few more grunts and groans and a lot more effort and we were crowned with our finishers medals; doubling up as a bottle opener for the evening’s celebrations (it did get some use!). There was also some mulled wine, mince pies and a bottle of water if we fancied. Soon me and my boyfriend were on the bus back to the car park, and on our way home.

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Extremely happy and proud with my medal, in the warm bus to the car park.

I love this event and will definitely look at coming back again, as I seem to have a score to settle with both distances now! The 10 mile is definitely one that I would love to complete again, when I am in a better condition to do so. I think that since I had had such a good year, especially the last 6 months, it was disappointing to have to rein things in a little at the end, rather than go out with a bang, and I was also disappointed to not have been in the perfect position for marathon training in January. I will still be able to pick things up, having been cautious, and I have definitely made the right decisions so far, as the knee appears to be holding up OK and dare I say it, feeling better?!

A quick recap of the year sees me gain these PBs in the following distances:
1 mile: 00:07:34
5 km: 00:25:51
10km: 00:53:34
13.1 mi: 01:59:32

Here’s to a hopefully good and maybe even better year of sport in 2017!

Thanks for reading, as always.

Amanda x

Sweat Or Regret – You Decide!

It’s  that busy time of year again, where there are festive parties and gatherings to attend left, right and centre; various events and celebrations cropping up and you have promised yourself that this year will be different! You won’t stop training, grow a belly, lose all your fitness before the New Year, and drink yourself into oblivion with all your loved ones. There are a few things that I find helpful to combat the inevitable December decline, that may help you along if you wish to avoid it – maybe you don’t and want a rest!

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Try and stick to your training schedule

You have probably got a social calendar bursting with parties, catch-ups, shopping trips, etc. this month, but one of the best (and hardest) things you can do is to balance all of these events, whilst maintaining your training schedule as much as possible. It goes without saying that with friends and family travelling to see each other, you don’t want to miss out on seeing those close to you. However, if you are prepared to be a little bit busy, fairly committed and flexible, you can keep it all up. I will use my weekly training schedule as it stands at the moment to begin to explain. See below.

Monday: Rest from racing or long distance training at the weekend.

Tuesday: Morning – swimming pace training in the pool (between 2000-2500m). Evening – running pace training with Burnham Joggers (if training for longer distance events, I will run to the track/club, so between 5-10 miles).

Wednesday: Evening – turbo trainer session at home (approx. 10 miles hard effort).

Thursday: Evening – running with Burnham Joggers (sometimes hill sessions, 5-10 miles).

Friday: Morning – swimming pace session at the pool (2000-2500m).

Saturday: Morning – Parkrun (if I am not working, or have a race at the weekend; 3 miles), event, or long run.

Sunday: Morning: Event, cross country, or long run.

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As you can see, my training schedule is fairly busy, and I am training almost every day. I have to fit my training in around a physical 8-5 job, and although I am no pro and still have a lot to learn, I have become quite good at juggling 3 sports, a full-time job, running club committee commitments and my social life.

The best thing to do around the festive period is to try and plan ahead as much as possible. When the dates get announced for work do’s and get-togethers with friends and family, put them in your calendar and then work your training in around them. If you know you are out Saturday night, try and get a session, or a brick session, in before you go out. A late Sunday workout can be your compromise if you are feeling a bit worse for wear the next day. Whatever it is, make your plan and stick to it. Or, if you don’t mind having a quiet one every now and again, offer to drive, or just have a couple, so that you have a clear head the next day. The choice is yours. You know what you need to do!

Have someone to train with

An important part in continuing with any kind of training any time of the year is staying motivated. One of the best ways that you can achieve this is by finding a person, some people, or a club to train with. It is so much harder to stay in bed early in the morning, or remain cuddled under a blanket with the central heating, when you know that there is someone else waiting to train with you.

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Swimming sessions for me are now all indoors, as the lakes have closed down for the winter. So in the pool, my training partner is my friend, Andy. He’s been swim training with me from the start of my triathlon journey, and is a great motivator, making sure that I stay on pace. He has got to know how I train and the best ways to keep my attention on the pace when I need it. For example, when we train at 6am, there are usually the same people in the pool and you get to know who is running at what pace and you can work around this.

Most people just get in and swim for an hour, then get out, however this is not useful training for a triathlete. We do sets of varying distances to keep it interesting from session to session, but focused with a finish goal, as well as technique sessions. As I am training for sprint distance, I need to focus on a 750m swim. The plan is to work over an 800m distance, to give me a little extra in the bag and it is more manageable to divide, e.g. 8 x 100m, 4 x 200m, 2 x 400m, 1 x 800m.

This can work to  our advantage as well as our disadvantage. I like to train around one lady in particular, who is now running at a similar pace to me as someone to chase, or keep off my tail and I think the feeling is mutual with her. However, others can get in the way at a slower pace sometimes, and unfortunately don’t always want to let you pass, which can eat at your session sometimes. Additionally, if you wanted to train 8 x 100m on 2:00 – that is to complete 100m in under 2 minutes, and the remaining amount of time left is your rest, i.e. a 1:45 100m earns you a 15 second rest, whereas a 1:52 will only earn you 8 seconds – you can sometimes get caught either behind a slower swimmer, or you can’t find the right gap to go again in. We are currently looking for a solution to this, as the faster lane is even busier than the one we use so that may not be the solution either.

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Cycling training is something that goes slightly against what I have just spoken about, but is something I can get on with because of my background. Cycling is something I have always done since I was younger – we would go on camping holidays as a family and would go on day rides around the area, as well as around the campsites in the day. I have done a few 100km (62 miles) bike rides as organised events and some just for fun(!), as well as Ride London this year – a 100 mile cycling event around London and Surrey hills. Some members of my running club have also formed a little group that go out for rides between 30-60 miles on average at the weekends which is generally really good fun, sociable and usually involves a nice stop somewhere like the “no car café”!

On top of all of this, when I joined the gym a couple of years ago, I got talked into partaking in an indoor cycling class. It made you sweat loads, I could get my teeth stuck in, it was tough and made me sore; so naturally, I couldn’t get enough of it! I got involved in going to those probably 2-3 times a week, until the instructor announced he was leaving to have a career change. With a slight fear of the dreaded unknown instructor that might come along, and a thirst for new skills, I inquired about becoming an instructor. Within a month I was sat on a 2 day Spinning® course one weekend, trying to qualify to be an instructor. I passed the clinic, spent a few weeks practicing by bullying my work colleagues and boyfriend into coming along to the gym out of class hours to help me practice, and soon I had my own class.

I was an instructor at the gym for a year, until there was an unfortunate falling out with the management, when they started messing me around, and I decided my time could be spent training for other things, like 100 mile bike rides! I never regret that year, though, as it gave me the tools to create training sessions that are relevant to what I need, more information and a better skill set for exercise physiology and cycling in general and it gave me more confidence as a life skill. I can now apply all of this over the winter with my turbo trainer.

I know, *groan*, the turbo trainer! Unfortunately for me, this is a staple for the winter, unless I stop cycling for a few months, as I suffer with Raynaud’s phenomenon. This is a condition of which my understanding is that the blood vessels in my hands and feet are too small, so when they get cold, or it gets cold outside (I don’t always feel the cold when it happens), I lose blood circulation in my extremities. This means that when I am cycling, the first point of contact with the air is my hands, which, believe it or not, will still lose circulation through 3 pairs of warm gloves, which is no good if you are trying to brake or change gear! My feet go numb and are much more difficult to pedal, then eventually start to burn – it will probably take an hour of gradually warming them up and walking on them before they go back to normal.

Anyway, all of this means that for the winter, rather than repeating last year and attempting a 30 mile bike ride and only managing 8 before turning around because I couldn’t use my hands or feet (in October!), I have to retire to the indoors. I have adapted many of my Spinning®  designed classes to work on my turbo trainer. It’s something I can quite happily grind away at, and the one thing that for a few months, I will self-motivate to complete. There are various training aids that are used by several people I know with their turbo trainers, which seem to be quite effective, but I have never used them myself, so would not like to comment on their effectiveness. Joining a cycling club is also the other option for those of you who can get away with putting on extra layers!

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Running is a very easy one in my opinion. I used to run by myself, in the dark, alone and struggled to stay motivated. I had enough last year and joined a local running club, Burnham Joggers. It is the best thing I could have done for motivating myself over the winter and for training from then on. I never knew how many things there were to get involved in other than races! We participate in a cross country league from November into February, as well as the Staggered Jog once a month, various members doing different Parkruns every Saturday, lots of members entering local (as well as not-so-local events), and a club championship, where a huge amount of club members descent upon 15 chosen races to compete for the title.

Not only that, but in the Summer, there is a 5k series competing against other clubs, and social events such as Running Scrabble (we will get to that one one day)! How can you stay bored with all of that going on? There are so many wonderful, encouraging and lovely people in my club, that I can just never look back. Also, there is always someone that you can talk into participating in some silly race you have found, coming along to support you, or others who are training with the same goals as you are. What could go wrong?

Have a goal or target

Another important thing is to have something to reach for. Whether it is to complete a distance by a certain time (8 weeks to 5k, for example), complete a race, beat a PB, or even shift a bit of weight; there is always something for you to aim for. Having a purpose will e7bc1f480d9a6834a5cb29871d1f3de2.jpgalways help drive you along and telling people about it as well will push you to completing it, so make sure it is both achievable and something you want!

Studies have proven that if you tell people what you are trying to achieve, you are more likely to succeed, as you don’t want to appear as a failure to the people you have told. It is important to enjoy your training, in addition to having your mind set on something. If you are sore, injured or ill, listen to your body and don’t worry too much about missing one workout. You will recover faster from resting off and coming back to it. Do not try and bump up the mileage too much because you have missed sessions, either. Continue with the plan, and you will do just as well.

Reward yourself

This part may have peaked your interest slightly, however I am not just talking about pigging out. Although there is nothing wrong with doing this every now and again, it is not good for reaching your goals if you have poor nutrition. Sometimes, it is nice to say to yourself, “when I finish this training session, I can have this chocolate bar”, or whatever your preferred treat is, but it is equally as important to stay on track.

You can reward yourself in so many other ways. If you are fixated on food rewards, choose a favourite healthy/healthier snack of yours, such as avocado on toast, a home-blended smoothie with your favourite fruits/vegetables in, or peanut butter and apple. If you aren’t too worried about filling up on snacks to give b9f6411171db73bded59843b6c248d59yourself a pat on the back, there are still other ways you can reward yourself.

Some people have been known to put money in a pot based on mileage, e.g. for running, 10p a mile if you are running high mileage, or maybe 50p a mile if you don’t head out too far. Once you have a nice kitty stored up, you can splash out on a new pair of trainers, or some new sports gear.  Another idea is to book in for a massage, or to delay your rewards over a week or month, so that when you have completed a certain distance, or met your criteria, you can treat yourself to a bubble bath, a day out, a gift to yourself, etc. This will help not only to power you on during your training, but improve your motivational skills.

Connect

There are so many websites to help keep you motivated nowadays, as well as various brands of watches. Watch-wise, I am rather biased towards Garmin, although there are plenty of other good brands, such as Tom Tom, Suunto, Polar, and for some a FitBit (although that is the only one I am not a fan of). Garmin has an online community called Connect, where you can follow others using Garmin watches, compare and read all of your activity data, rank PBs and much more.

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The most popular website, I think is Strava – here is a brief look at it (I do not have the premium function). On here, you can create and join clubs, where you can compete in a leaderboard for distance, time on your feet and climbs. You can upload your content automatically from your watch software, which is pretty handy, and then you can give and receive ‘kudos’ (a thumbs up to someone) and comment too. There are also segments, which are parts of routes that people have selected, where you can race against yourself and others. The final motivational feature on here that I think is a highlight, is the monthly challenges, covering distances and climbing feet.

Another I have used is Map My Run. This is similar to Strava, however the challenges on here earn you badges and come in all forms. This can be from covering distance to completing a number of activities of all kinds, and you can pit yourself against your friends to complete them first.

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My other personal favourite is Running Heroes. This is another website that can upload straight from all of the above mentioned applications and a few others. You earn points for every run (and bike ride) that you complete, which you can redeem for discounts off events, sports brands (Speedo, 2XU, Adidas, etc.) nutrition, and various other items/services such as magazine subscriptions, hotel rooms, etc. They offer 2 challenges per week, where you are required to either earn a number of points, or run a set distance over the week. You can win various things including but not limited to sports clothing and gear, race entries and food/nutrition products. So far, after joining this year, I have won some Bamboo socks, a tub of Oppo ice cream and a free entry into Ride London 100. There are also sometimes limited offers to use a large number of points to gain a free entry into a race, such as London Winter Run, New York or Paris Marathons, and lots more.

I hope this helps at least one person over the winter!

Happy training!

Amanda x