Dambuster Tri 2023

This year I am attempting to qualify for the GB Age group team for next year’s World Championships. The qualifier is in September so I entered the Dambuster in June as a practice event….

Pre race

The training in the build up hasn’t been ideal as I sprained my ankle playing 11-a-side football at the start of May. This meant I have done no running for 6 weeks! And no running off the bike.

However, I have hit all my swimming sessions and starting increasing the cycling - the good thing with triathlon is there is always an option to train. And I felt pretty good going into the race

Nutrition

I often think simple is best. I always have a slow releasing carb breakfast (in this case weetabix) followed by a banana pre race and plenty of water.

Then I work on the basis of around 1g of carbs per kilo of bodyweight after 1hr. With my race plan lasting 2 hours 20 this would mean around 100g of additional carbs - this would be 2 carb drinks with electrolyte on the bike and 2 gels on the run.

This worked pretty well, although there was no option to grab the 2nd gel on the run so I was just going to finish with pure effort!

Swim 28:55 (1:51/100m) 🏊‍♂️

Not a bad effort for me. The first 500m is always pretty crowded so it think it’s best to keep relaxed and build into it. Then the 2nd 500m was right into the sun (I recommend proper open water goggles to maximise visibility). The final 500m I felt strong and was starting to really pull through the water

Bike 1h 16 (av 34.5kph) 🚴

This is where I get competitive! I can see other people around me and race them! My plan was to stick at a pedal speed of 90 rpm with a heart race of around 160 bpm and this plan worked well. The best bit was the downhill and hitting 66.4kph! 💨

Run 44:24 (av 4:27/km) 🏃🏻‍♂️

This was going to be the dodgy part. I decided to run with an ankle support. This started well but ended badly - 4k from the end I could feel it rubbing badly, then bring on the blisters from hell. That said I stuck to my pace target of going under 4:30/km, which considering the injury and the heat that was okay

Total time 2h 25 (7th / 38 in my age group)

Now I think my ankle will take it I will start ramping up the running (when the blisters have died down!) and build up through the summer 💪🏼

Ross' 40th bday challenges

The last decade I found my love of triathlon and as I love a challenge I thought I’d set myself 3 challenges before I turn 40 - 1 swim, 1 bike, 1 run….

The Swim

I have got loads better at swimming over the last few years. Mostly thanks to my dolphin-like wife Sarah and my mother-in-law Jane, who have both grown up swimming. I also joined local club EAST for a season and it was amazing to see how fast people are when they swim regularly. Unfortunately my legs still seem to sink but I am trying to improve that every session!

This challenge is something I could never have done 2 years ago and it’s going to be very tough going every 2 minutes…

The Challenge

40 x 100m efforts (every 2 mins)

*If you want to join me you can join in on any of the 100’s - it will be great to have more people in the lane

Date - Sat 9th Apr

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The Bike

I have biked everyday since my Mum sent me off my bike to CNS and I love it. Cycling has provided me with so many memories over the years - from climbing hills in Italy, flying down the Rocky Mountains in IRONMAN Canada and especially the rides to the pub! (Gunton Arms is the favourite).

For this challenge local professional IRONMAN Joe Skipper has offered to pace me. I am super grateful to Joe to fit me in with his training schedule as he builds up to the World IRONMAN champs! Joe Skipper

The Challenge

40k time trial (as close to 1hr as possible!)

*Come and join on the back of the peloton (lead by a pro athlete!)

Date - Sun 20th Mar

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The Run

Ever since I can remember I have loved sport - my main sport over the years has been Korfball, which involves short sharp running intervals. I have always enjoyed team sports chasing a ball, then as I got older I just enjoyed running for running. I love the challenge it gives you, exploring nature and getting the endorphins afterwards!

I have always wanted to run faster than further so I am going to attempt a speed challenge…

The Challenge

10k in 40 mins (25 laps of the track)

*I am going to book the UEA track so if you want to join me you can pace me round a few laps

Date - Sat 16th Apr

1000 mile Challenge (February)

Help us complete 1000 miles of Cardio in the Dynamic Studio in February....

In support of our incredible client, Becky Cooper, we are helping Becky raise awareness of her 1000 mile challenge, in aid of the Big C and the Lullaby trust.

The challenge in the Dynamic Studio is to complete 1000 miles with either:

- Rowing (instead of swimming)
- Cycling
- Walking or Running

We will be logging all of our Personal Training clients each session and also giving a prize for the fastest 1 mile in each discipline and for the client with the most miles over the month. The Personal Trainers are keen to get involved and it should be good cardio for us all! 

You can find details of Becky's challenge on the following link and see the map of her challenge below: https://uk.virginmoneygiving.com/fundraiser-display/showROFundraiserPage?userUrl=Trigirls&isTeam=true

Injuries - turning negative into positive

At Dynamic Fitness we deal with lots of injuries in the Studio. One thing we always say is 'there are always some other muscle groups you can work'.  Our trainers  find them, and make sure our clients always have a safe and effective session. 

A couple of weeks ago Ross sprained his ankle at a Korfball Tournament. Nothing serious but it has meant no running for a couple of weeks, together with some icing and elevating to speed up the recovery. 

So how do you turn this into a positive?? 

Quite simply, find something else you enjoy and use the opportunity to train different muscles....

Last week, Ross swam the most he has ever swam in a week and is now seeing improvements in the water. Some gentle kicking has even helped the ankle!

So if you have a niggle, remember there is always something you can do, and If you need any advice just contact us at Dynamic Fitness and we'll make sure we keep you on track :)