I’m a Vitruvian!

Which mean I have successfully completed the Vitruvian Triathlon, a half IronMan distance triathlon (almost – the bike is 5km short!). That’s 1.9km swim, 85km bike and 21km run.

I was pretty pleased with the time, 5 hours 08 minutes and 35 seconds, with the following splits:

Swim 00:36:21
T1 00:03:05
Cycle 02:42:46
T2 00:01:33
Run 01:44:47
Total 05:08:35

The swim started bright and early at 6:20am, so I was up and out of the B&B, with Rich from GyroHSR who was also racing, at 5am. We arrived and got transition sorted, I rushed a bit by faffing far too much, but all went relatively smoothly.

Rutland Water, home of the Vitruvian Triathlon
Rutland Water, home of the Vitruvian Triathlon

The water was full of plant life which was a bit annoying to say the least, tangling around my arms a few times but after 2 laps of the 950m course, I emerged feeling quite good. So much so I probably could have taken another minute off the swim time, but it was also a rough swim, with other competitors around me all the way.  I took my time a bit in transition, getting the wetsuit off and making sure I had all the gels and bars I needed and set off on the 2 lap 42.5km course.

It was cold, very cold and a bit too windy on the bike, but the hills got my heart going when they came around. I aimed at keeping my heart rate at 140BPM on the bike, gauging that would be the level I thought I would need to post a sub 3 hours time, turns out it was a great time, as I got through the hills and the wind still feeling strong for the part I had trained most for recently, the half marathon.

Feeling pretty  strong I set the target heart rate of 157 all the way, which should post a 1:35 half marathon, not bad at all. However I expected to flag and while I felt strong most of the way round, the faster runners were a little demoralising.  I kept above 155BPM most of the way round, in the last 7km easing off a little and cruising home at 145BPM, with an average HR of 154BPM for the 21km. I even had a little in the tank for a 50m  sprint at the end!

Only down side to the day was finding Rich at the end, and hearing his race wasn’t ideal – I wish he’d felt as strong so we had a fair comparison of times. Still, I had quite a bit of time on him and better training in the build up may just have given me a sub 5 hour time, but that’s life!

And the day after,  following that monster challenge, I had my Choi Kwang Do yellow belt grading, so now I’m a Vitruvian and a a proper colour belt in martial arts. All in all a good weekend!

F3 Events triathlon and look ahead to MK 2009

I appear to have finally exorcised the running demons for this season, only more than half way through the season, but at least I have managed to get ready for my main Olympic distance race in Milton Keynes on Sunday 26th July and the dreaded Vitruvian race in September.

Completing a warm up sprint distance triathlon on Wednesday gone in the F3 Traithletes World series, at Dorney Lake, was a bit of a milestone in the end. Posting not only my fastest swim yet, I also managed a pretty good 21:32 5km run off the bike.  A total time of 1:14.58 met my final goal of last year and hitting under 1:15 for a sprint triathlon really felt like an achievement. Now lets see if 1:10 is possible next year!

Milton Keynes have slightly annoyed me by changing the bike route to a 2 lap 20km route rather than one 40km loop, however I hope to use this to my advantage and blitz the second lap by know where I can punch it and when I need to save some leg strength for the undulations. Travelling up there by car Saturday means I’ll also have chance to recce the course, better preparing myself even more.

I’ve also just started my own running club! Work have introduced a scheme to try and get people more active and I’ll be taking on the running side of it with regular runs for all abilities at various times throughout the week. Will have to plan the best way for beginner and mixed ability running sessions, but I also look forward to the faster lot providing a bit of a challenge and motivation during some really tough interval and fartlek sessions.

The GyroHSR Chicago office have also laid down challenge in regards to a Nike+ inter-office challange, so I’ll have to get myself an iPod and Nike+ sports kit to participate in that – but to be honest its a good excuse for more training tracking toys.