EX3 Personal Training

2023 Stats 📊 (2022 stats for comparison). Swim and bike ⬆️, running down but to be expected since the ankle injury I haven’t been able to run properly since August! Happy with this, yes I train a lot, but I love it - and when you find something you love doing - do it as much as you can!!
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Looking forward to keeping this consistency in 2024, sorting my ankle out and continuing to work on my swim!
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Total
884 Activities (751) incl dog walks and S&C!
14,956km (11,839km)
883hrs42 (748hrs 27)

Swimming
86 Sessions (76)
190km (146)
75hrs 39mins (55hrs 19)

Cycling
460 Rides (382)
13,106km (10,239km)
509hrs (440hrs 07)

Running
130 Runs (146)
1,066km (1,256km)
103hrs46mins (130hrs 02)
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Wreath making with Mum and Blacksmithing with Dad… fun couple of weekends. Don’t worry still dying on the turbo trainer during the week 👌

Not always in gym kit… 👀 💅 (i’m not taking the garmin off though)

💕

Ankle Update 🦴 👩‍⚕️
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So… I’ve not run in almost 5 weeks now. My MRI results showed significant bone edema (swelling/stress response) - and the specialist advised to try resting properly to see if this would alleviate the pain I’ve been putting up with for about 4months… the only other option is surgery - which I want to avoid at all costs!
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I miss running so much 😫 but it’s the right thing to rest. I’ve been cycling lots and swimming (once 🤪).
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I also have been seeing at (again willing to try anything and everything) and he has been working to free up some of my bones which have become ‘locked up’… and for the first time this week I’m so chuffed that I have been pain free for 4 consecutive days! I keep waiting for the pain to be there but it just isn’t. Can’t thank him enough.
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I’m going to keep resting from running but I finally feel like there is light at the end of the tunnel. Thanks Jake and also who’s been supporting - we might be getting somewhere 🥳
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So yeah long story short, if you feel genuine pain… don’t just ignore it - get it looked at before you do some serious damage! That being said… there was no way I wasn’t going to do the world champs… broken foot or not 🤣

Always smiling when racing on my Javelin!
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Averaged 37kmph over 50km on the route back (34 on the way out!)… definitely feeling speedy on this weapon now!

stuck to my back wheel as usual 🤥
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Life is more fun on a bike 🤩

Want to do a post with some thank yous for getting me to where I managed to pull off a massive race on Saturday….

Firstly - for everything. Love you always 🦞

and for coming and supporting at all my events!

, for coming over to the Uk at short notice and looking after Bodie for the weekend!

and specifically my coach. If you’d have told me last year I’d be this close to 5hrs in a 70.3 I would’ve thought you were crazy. But he believed, and is always on hand when I doubt myself. Great coach and great support from the rest of the PA athletes. Obviously I’m biased (as I’m one of their coaches too) but if you’re thinking of getting a coach, have a chat. Best thing I ever did.

for always answering ALL my dumb bike questions, tuning my bike perfectly and being an all round good egg.

for making such a great bike and all your support over the last few months

and for assisting with getting me out there and kit to race in

And finally, EVERYONE ELSE! All your messages of good luck, well wishes, banter etc are all so well appreciated. When times get dark in a race I honestly think about all the people tracking at home and how I don’t want to let anyone down, and I want to make you proud of me. So I’m sorry if I don’t shut up about triathlon, but I bloody love it and thanks for listening to me blab on about it all the time (especially my 1-1 PT clients as I really don’t stop talking about it 😜).
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Hopefully all these posts help motivate you that if you put your mind to something, be consistent, work hard you can literally do anything! And give a triathlon a go… they are fun honest!

Ironman 70.3 World Champs 🏃‍♀️ Debrief
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T2 was inside, which was weird but kinda cool! Was getting hot now as sun was out. First a bloody ramp to run up - cheers organisers (2 more times to go up that bastard!).
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Lap of the stadium - really cool! And then first time up THE HILL, I wasn’t mentally prepared for this. I knew it had 200m of climb so it wouldn’t be flat, but fu***ng hell that hill was long and s**t. It seemed to never end, lots of people walking already. Knew I could make up some time on the downhill. HR sitting nicely in Z2.
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First lap went by pretty quick, and I was holding a great pace, Hr was still low so I tried more fuel in, but as always felt the need to 💩 so had to balance the two. Water at every aid station, 2 sips rest over the head. My routine.
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Where are my supporters?? haven’t seen them 😭 … back over the fu***ng ramp… into the stadium and there they are screaming and waving flags. Immediate boost. I randomly found myself running with a and athletes, full tri service moment! Not gonna lie, was a bit smug when we realised I was on second lap and they were on 1st 🤣.
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Okay so we gotta get up that hill again, slowed a bit, but I do not walk on hills, it’s not an option, I can recover later, I swore out loud my way up that hill, much to the amusement of many athletes around me. This is the world champs nat - let’s fu***ng go!
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I don’t normally, but I flicked my watch to have a look at my overall time, I couldn’t believe what I was seeing, I can definitely get my goal of sub 5:30 today!
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Around 18km in, by the lake, I had a moment, the enormity of what I was doing hit me, I welled up… but sucked it in. Still 3k to go Nat.
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The last 1km really hurt, I was fu**ed. Mentally and physically. First time ever I took my time going round the finisher chute, grabbed the Union Jack from Mum (eventually ha) and crossed the line. I felt so happy, I knew I had done a Pb time, I knew I’d done good.
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What a feeling - probably the first time I’ve actually ENJOYED a race, like genuinely smiling and laughing without a care in the world. I love this sport.
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1:41.15
HM PB despite the hills!

Ironman 70.3 World Champs 🚴 Debrief
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Out of T1 and settled in. A few other riders around but not crazy busy so time to get to work. First 30km absolutely fly by, my fastest section and I was loving it. Concentrated on getting my fuel in and staying as aero as I possibly could. Never seen motorbike Marshalls before, but had one flitting around us for ages, saw lots of drafting penalties being given out, which honestly I was happy about - it’s so frustrating when you see people come past in big groups (cheating). I was cautious, probably too much so but hey not worth 5mins in a penalty tent.
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The next section was a bit more ‘rolly’ - the course had about 750m elevation gain, so it definitely wasn’t flat, but great road surfaces meant it was still pretty quick.
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Around 60km I started to feel a bit tired, it seemed the climbs just kept coming. I got some more fuel in and just pressed. This is the world champs nat, not time to feel tired yet. I tried to get a banana from the last aid station but the volunteer pulled away as I got close so I didn’t quite get it 😭 .
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I worked out after I managed 90g/Hr of fuel on the bike which is really great for me, and then about 60h/Hr on the run. Fuel is 👑 - this showed in my run!
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I held power to the plan pretty well, maybe slightly low, but coach said if it feels ‘easy’ don’t push too much more. Save it for the run. So I did as I was told. I’m so glad I did that 50mile TT a few weeks ago in wales, what a confidence booster - I’ve not been quiet about it since getting this bike I’ve struggled more than I expected to get ‘fast’. It’s a process it takes time and still lots of work to be done but the Javelin is a weapon!
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Inside the last Km and there is a NASTY AF steep but short climb, and after on the descent there is no overtaking, so I blasted up that climb (I think a top 10 on Strava lol).
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Had practiced leaving shoes on the bike the day before (!), the last 200m was super narrow and a bit dicey… managed to high five del on the way to T2…
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2:41.04
NP 178 Watts
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My best EVER bike split, by like 30mins 🤯 so so pleased with this, and you know what I was down on planned power… so there is more in there!

Ironman 70.3 World Champs 🏊‍♀️ Debrief
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Lake swim, flat calm, couple of turns… easy! We had a dip the day before and it was lovely, about 19 degrees and fairly clear so for once I wasn’t too nervous about the swim… except the start… a platform start 😵 I can dive, not an issue but after losing my goggles in Staffs last year I was worried… I decided I would just jump in and hold my goggles thought I’d look an idiot if everyone else dived … turns out 90% of people did the same as me I reckon!
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30mins delay due to fog… but fog means it’s not windy so it’ll be flat calm which is good! Not ideal when you’ve had to get up at 0430 to drive an hour to the start (by the time I qualified there was no accommodation left near the race).
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The vibe was cool, everyone was buzzing, surrounded by 2000 women all bigging each other up was very special, and such an amazing experience.
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Beep, beep, beep…BEEEEEEP… HERE WE GO!!
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Felt like I was underwater for about an hour 🤣 pushed to the surface and got going. Everyone was pretty spread out, was super easy to sight here so got to work. Felt really good, settled into the stroke and was working pretty hard but felt like I was moving quick.
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I was right, first 800m was good pace for me, but then I started to feel it. My arms were tired, I just haven’t done enough OW swimming this year and i felt it.
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This is the world champs nat, who cares if your arms hurt - bloody get on with it!
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A few knocks round the buoys where it was congested, trying my best to not let it phase me.
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Phew… round the final buoy, 600m to go, and just in time for the sun to come up… couldn’t see a thing 🤣 followed someone in front and prayed she was going the right way!
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Climbed out the steps, checked my watch and saw 37mins… not a great swim for me 🥹 … but there’s a long way to go and 2mins here I can definitely make up for that on the bike.
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Long run to T1… massive crowds cheering… saw my crew as I changed… off to find my bike and get this race properly started!
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37:19 for the swim, not my best but got it done. I don’t like swimming, I find it boring and hard - but maybe now I know I need to put the time in to get better and stop avoiding it!

Medal Monday 🤩
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Ironman 70.3 World Championships 2023 Lahti, Finland 🇫🇮
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5:08.15 💥
65th/253 35-39AG
417th/2001 Overall Women
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God damn I am proud of myself!! Full debrief to follow and more pics once I have my race photos.
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I am very happy with my time, my position compared to the others that day and how I raced on Saturday. I earnt this one (legitimately 😉).
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Tomorrow is the day 🤯 🇫🇮 🏊‍♀️ 🚴 🏃‍♀️
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Excited, nervous - bit of everything going on right now! I’ve worked hard for this in training and my race plan is basically to go and have fun, soak in the atmosphere and just see what my body can do.
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Thanks for everyone’s messages and support, this past week and for the past few months! It means the world to me to have so many people in my corner 🥰
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70.3 Ironman World Champs 2023…LETS FU***NG GO!!
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PS - if you wanna track, download the Ironman app and search for 738 or my name and join in the fun.
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Not the most ideal week … started well, got a PB 10 mile TT… but then boom stomach bug 🐛 wiped me out for 2 days!!
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Managed to get out for a bike and run today and feeling myself again thankfully.
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Only 5 weeks until 70.3 World Champs 😳😱
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🥉 BUZZING!!
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Standard Distance Interservices today, really stoked to grab third - I actually can’t believe it 🤣
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Swim felt slow, but went actually well for me - about 10s/100m faster than this event last year (and the last time I did a lake swim!).
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Bike course was fast and FUN! Javelin felt like she was flying, and borrowed an Aero Helmet from Coach Sam and I think it made a big difference … maybe time to invest!
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Run was … ummm… cross country, muddy and uneven underfoot - wish I’d known this as would have worn some shoes with grip… but still… all the running we’ve done this year is paying off… 28s/km faster than last year… felt super strong. Had the course been the full distance, it would’ve been a huge 10km PB for me 😍
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Overall, super fun day out for me. Thankful the and supports me to be able to do this.
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This is the last ‘tri’ race before world champs… and it’s a big confidence boost..: believe it or not… I’m not very confident in my own ability sometimes. Slowly starting to believe I’m alright at this sport 💫

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Absolutely stoked with my first podium!! Team Sprint, I managed to get the fastest female split on the bike (7th fastest incl men!). Actually felt like a proper ‘race’, had a great swim and I knew I had a 17year old in a white top to chase down and give as much of a gap as I could on the run, knowing the other 17 year old would be a whippet!
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The result? A 5s win for team Cream before Jam. BUZZING!
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Next up for the team is the Titan in Brecon in July, which I won’t lie I’m having nightmares about the bike leg! Then in Wales in September … Sarah has to run up and down Snowdon!!
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Anyway, I’m so chuffed to race with these girls, and I genuinely think we’re pretty good!!
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Miles miles miles (or km in my case anyway 🤣 ). Loving this weather, chance to get out and build up some solid mileage… 12 weeks to go!
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Nice to get out on my road bike on Sunday for a change from the TT!
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FINISH LINE FEELS!
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So yeah I won’t lie, initially I was a bit disappointed with my race, I thought I could have and should have done better on the bike.
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I wasn’t even going to go to the awards ceremony and that night that even if I got a slot for World Champs I said I wouldn’t take it because I didn’t feel like I deserved it… I really can be so hard on myself sometimes!
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Anyway, we went, and how glad am I that we did!
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For those who’ve asked, to get a world champs slot, firstly you have to finish the race. Then for each age group there are a certain number of slots depending on how many people enetered in your age group. For women, sadly this is usually 1 or 2 slots. For this event though, the had gifted an extra 50 slots for women (split across the 10 age groups)! So I knew there may be hope.
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So then, they run down the order of finishers in each age group and shout the names out to see who wants to go (you have to be there to accept ticket). For this one, they got all the women who were there for each age group up on stage, and then worked out who got the slots. And I only went and bloody got one!! They immediately take roughly £700 off you to enter (!) and that’s it… you’re in. You have to sort your own travel, accom etc. Luckily I have my domestique , and support crew sorting lots out to take the stress away from me.
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So we go to Lahti, Finland end of August 2023 to race against the best of the best in terms of Triathlon females this year… buzzing!! I get to race against the Pros!!
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Time to (re)start training 😬

IM Mallorca 70.3 Run Debrief
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Changed socks… see previous post 🤣
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So last year I made the mistake of going out too hard and fading, not today. Our plan was to hold 5min/km, but I felt good, my HR was low and it wasn’t too hot yet so I pushed a bit 🤫. Held a solid first 5km and in my head thought right now let’s slow back down a bit regroup for 10km and then have a strong finish.
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3 lap on the course and managed to catch and and a few times which was lush. I hadn’t seen since he passed me on the bike, and they thought he was about 5-10mins ahead.. today wasn’t going to be THE DAY.
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My stomach still didn’t feel great and I felt like I was on a very fine line between taking on gels for energy and having to stop and 💩. I had to fuel, so risked it… thankfully this time I managed to keep myself under control and not go for the full grandslam for the day 🤭
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It was starting to warm up ☀️ , but I stuck to just running through the aid stations and chucking water over my head after a small sip.
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I felt strong, and I was confident in my legs. I didn’t have a huge amount for the last 5km… a little bit faster but it took a lot out of me. Last lap I decided to just smile and enjoy it, I’ve worked hard for today and wasn’t going to let an average (imo) bike ruin my race.
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I actually took my time on the finish line shute , it was really cool right on the beach, waved at mum 🤗
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Del was at the finish (great run from him) and I immediately burst in to tears... I’d wanted closer to 5:30 today, if I’m honest I thought I’d blown my chances of a world champs qualifying time.
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Only in Spain do you get real beer and a sugary donut and paella as your post race treats!!
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Reflecting on my run, I am SO PROUD of myself, this was a match for my PB stand alone Half Marathon (1:41.41 - to the second!) and in only my second 70.3 I ran 14mins faster than last year 🤯. I need to stop being so hard on myself… it’s a work in progress 🫣
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Thanks to and and also as my first coach, who got me working on my running initially 🥰 and who hyped me up when I was feeling a bit blue!

IM Mallorca 70.3 Bike Debrief
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Awesome, a little mini chunder 🤮 to start me off on the bike… it seems I swallowed half the Mediterranean 🌊.
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So we had a plan for the bike and I was going to stick to it! The route goes north and flat for 15-20km to ease in, then slight climb, then comes the climb… a solid 7-8km at 5-8%.I focussed on a consistent power and not my speed.
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It was so peaceful apart from one di****ad who thought we all needed to hear how hard he was working… ‘MATE if you’re gonna breath like that the whole climb you either need to f**k off ahead or drop back, I refuse to listen to you for the next 45mins….’ Everyone laughed, and he promptly dropped out my personal space 🤣.
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We hit the descent. You want to go fast, but already seeing lots of accidents and idiots. So I took my time, was very glad to have disc brakes for this. It was COLD 🥶, my hands were white and basically shivering which I hadn’t expected!
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Then we hit the flat… here we go now is the time to shine! Except for the stonking head wind from every direction 🥹. F***s sake… this was where I wanted to make up some time, it was pretty soul destroying… sticking to power as best I could. Getting fuel onboard, which I need to practice on the TT bike.
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Also not fun watching big pelotons of people ride by faster (cheating), I called them out but what do they care. I stuck to my honest race.
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Now for a gross bit, my tummy started to ache a little and I felt like I needed to wee… pretty bad. We had about 10km left… and I didn’t want my run to be slowed down with a bathroom break… so I went for it. Tipping a water bottle over my head in the process so nobody knew I was casually seeing myself as I rode along at 30kmph 🤣
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So overall thoughts on the bike leg, I won’t lie I am disappointed… I know I can ride better than that, I dipped below planned power for the last 30km, I need more time in the saddle on the TT bike, and get used to holding power for longer… I don’t feel like I did myself justice on the bike…. (As it turns out my brakes were rubbing too which won’t have helped.)
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I resolved that I was going to run my ass off and give myself something to be proud of!

IM 70.3 Mallorca
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🏊‍♀️ Swim Debrief
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Our hotel was very close to the start, so a fairly late wake up at 0545, actually managed to get a few hours sleep this time too!! Breakfast of bread and jam, cereal and COFFEE!! We wandered down, and sorted our bikes out, very quick dip (as we were running a little late 🤣) to get wet and focussed and then to the start pens! The weather forecast didn’t look great, no sun, windy and just a bit s**t to be honest… not what we hoped for when we signed up to this one!
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Self seeded swim pens so we went for 30-35mins, actually felt pretty relaxed and enjoyed the hype from .kaye on the big speakers!
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Very shallow, so ran in as far as I could in my best baywatch impression then got on with swimming. Felt quite fast to start (first 400m was quick). But my lack of confidence in open water was apparent, I knew I wanted to be closer to the buoys, but felt wary of the pack of swimmers so stayed slightly away from everyone to be ‘safe’. Sighting was hard work, so an area to work on.
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It actually felt like a really long swim, straight out and back so not complicated, had a couple of knocks from other swimmers but didn’t feel like I was working too hard (note to self - need to work harder!). Beautiful clear water, could see the bottom all the way.
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Swam as far in as I could before standing up, felt a bit wobbly and sea sick, think it was quite rolly out there.
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Felt fairly okay with my swim, but I can definitely improve here with a bit more OW practice this summer.
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Run to T1 was SO LONG… bumped into in T1 - which is a first so knew he’d had a good swim! Got my kit sorted, and made off towards finding my bike! Thankfully the Javelin stands out a bit 👀
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.3

WORLD CHAMPS HERE I COME!!
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I can’t quite believe this, but I qualified for the 70.3 Ironman World Championships in Lahti, Finland 🇫🇮 2023!!
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Absolutely madness… this was my goal from this race, and I thought I’d blown it yesterday… just shows… some positive mindset and fantastic people around you (who tell you to go to the awards, and get on the stage!) and great things can happen ( )
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Sorry guys… we go again 26/27th August!!!
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the Javelin is going to the World Champs!

70.3 Mallorca ✅
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5:42.32 🤘
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I’ll do some debrief posts on the race later this week, some parts very happy others less happy. But a 17mins and 4secs off my Stafford 70.3 time last year. So for a second go at 70.3 distance I’m proud.
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Thanks to and for the coaching 👌
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Locked and loaded 💪
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T-2 days to first race of the season and I am excited!!
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I love to ride my bike and drink coffee. 🚲 + ☕️ = 💙

Great humans and even better dogs 🐶 🥰

Me and my bestie 💙
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Feeling rubbish 🤧 but this one always cheers me up ☺️

First bike into run session of the year, and felt surprisingly strong 💪
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Been quiet on here… couple of weeks away with the reserves and picked up a bit of a problem with my quad.
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Sadly it looks like my second round of Uni testing went slightly wrong, and managed to cause a haematoma (think really deep bruise) in one of my quad muscles. 2 weeks of limping around, and wondering why I couldn’t hit my power numbers on the bike! Nothing I can do except wait for it to heal, doing as much low intensity training as I can. Pretty frustrating but these things happen, so just got to manage expectations a little better and not beat myself up for not being where I want to be!
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Hopefully it’s better by Sunday 5th as I have a half marathon to race!
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Lots of questions about this yesterday!
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So I’m taking part in a study for Exeter Uni, researching a new supplement which improves ATP content in the blood, but they don’t know if this happens inside the muscle too… (simple terms - it could be a performance booster). The tests involve 3 visits and this was session 2. Session 1 was a VO2 Max and Lactate Threshold test.
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Basically take a pill (nobody knows if it’s the supp or not) and then rest for 2hours (I liked this part). Muscle biopsy taken (I did not like this part). Bloods every 20mins for the whole 7hrs I was there!
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Then in fasted state (12hr fast) ride at about 70% until physically can’t ride anymore. Rest 5mins. Go again. Rest 5mins.. go again… and again and again and again until physically impossible to ride for more than 1minute… lie back immediately, muscle biopsy AGAIN. Rest 10mins and then complete a 15min Time Trial.
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No results, data or stats until after the study - so all in your head which is odd.
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Basically for the cyclists it’s a forced ‘bonk’ and I would not wish this feeling on anyone. My mind and my heart and lungs were good to go, but the feeling of literally empty legs was horrid!!
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Can’t say I’m looking forward to doing it all again next week 😣 Kinda cool to be part of some fun research into something that might help the sport!
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Plus the carb loading after was super fun 🍔.
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Doing my best impression of a thumb 👍
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Matching goggs - must be love
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