Lanzarote Ironman 2009: Race Report

I woke at 4am on race morning and quickly ate a bowl of cereal. If I eat quickly I can beat the butterflies before they take off and make eating very difficult. I sun creamed up with Ellie's SF 50 and prepared my water bottles and race kit. We were staying in a fabulous apartment complex in Puerto Del Carmen so it was less than a 5 minute walk down to transition. Entering transition on race morning makes it all very real, BOOM the nervous energy smacks you in the face. Pump up the tyres, check the bike, again, etc etc then find a quiet spot to relax and gather my thoughts.

I wondered whether pulling on my wetsuit for the first time since last August was a sensible thing to do (it still fitted) however a May race doesn't give much open water swimming preparation opportunity in England. I walked down to the beach with Tom, Helen and Sam feeling very excited and just a little nervous. I suddenly remembered that it was a running beach start so no chance for a quick swim warm up...BANG off we go.

The swim was the usual fight for clear water, I tried to stay calm as people swam across me and through my line. A few aggressive wider strokes helped clear some water, and a few narrower tighter strokes avoided a full on water fight. I felt good in the water and exited the first lap in 34.28. Lap 2 also had moments of congested water. Towards the top buoy I started to feel sick. I think this was due to the swell, swallowing some salt water and a general motion sickness, I was keen to get out of the water. I struggled to enjoy the final 10 minutes, however a couple of shoals of fish and the clear water helped. I was very happy to get out of the water in a time of 1:10:30. A solid swim time over a long course (probably 2 to 3 minutes according to most people) I wanted to compose myself and get rid of the sick feeling so walked up the beach and through T1. This, plus the longest transition area in the world didn't make for a speedy transition to my bike.

Out onto the bike I took my time to get my heart rate down and settled into a steady pace. The bike course was a real unknown. I'd had various descriptions from Tom but didn't really know what to expect. I rode nice and steady to a high 150's and low 160's heart rate feeling strong. I went through El Golfo and passed Helen who was looking nice and comfortable. I then pushed on to the first notable climb up through the Fire Mountains. Nothing more than a steady climb, keeping the cadence high in the 39 x 26. So many people cranking BIG gears WHY? Went really fast down the other side past La Santa trying to eat and drink. My stomach was on the edge and it wasn't easy or enjoyable to keep eating bars, gels, powerbar ride jellies or drink water. We turned in land and headed towards Mirador de Haria, it was here where it started to get HOT.

In reflection I don't think I drunk enough water through this section, but I was feeling good still and climbed Mirador de Haria and Mirador del Rio well passing a few athletes. I was starting to clock and pay more attention to the distance markers and things were looking good for my target time of 5:40, knowing the last 50km were pretty quick with a tail wind. I then checked my bike computer and was confused to see a 10 mile difference between my distance and that of the course markers. Convinced the signs wouldn't be wrong I concluded that my bike computer must be not working properly so I cracked on. At 175km (signs) we went up a slight rise and I thought we'd turn left into PDC and I would land a 5:40 bike split, instead we went straight on, and on and on and on.....I was confused, my head was filling with tired thoughts and I was watching the clock tick on. At the same time the heat was taking it's toll and I was feeling dehydrated and running low on energy.After what seemed like an eternity I turned into the final 500m along the beach front. Getting off the bike in 6:07:01, I was feeling pretty smashed, I stroll through transition trying to compose myself and find some energy. Not knowing the course had certainly made the bike harder, how they got the road signs so wrong one wonders, but that didn't really help either. However 6:07:01 was still a solid time so lets get on with this marathon run.
My target pace was around 8:45 min/mile, I'd swapped my Garmin 50 for the 405 so had mile splits from the word go. Showing low 9's I was a little off pace but I carried on feeling pretty good. I clocked my support crew, Sarah, Ellie and Evie and Tom's friends who would also shout me round Andy, his wife and his two girls, and Ian and EK, cheers folks the encouragement came at just the right times and your smiling faces made me pretty emotional during each lap. The run was far from flat with 3 climbs, well not really climbs but definitely gradual ascents each lasting between 100m and 200m. The wind that had blown me part of the way home was now in my face to the turn around point. I was running solid and went through the first lap in 59:24. Lap two was knocked out in 1:02:04 giving me a 2:01:28 first 1/2 marathon. Lap three is always the killer and here was no exception. I tried to drink plenty of water and eat gels and orange segments, and seeing Tom, Helen and Sam giving it plenty really helped my motivation. At the top turn on lap three I picked up Russ. Russ is a really solid IM athlete who has gone sub 10 hrs plenty of times. I followed his progress in Australia where he has been training and his adventures at Epic Camp early this year. Today he was having a bad day, hampered with a huge saddle sore preventing him cycling efficiently and running without pain. I convinced him to run and we knocked off lap three in 1:08:07 It was great to have some company, cheers Russ. Just one more lap to go.

I was starting to melt in the sun, I was turning into a salty mess and my energy levels were dropping very low. We walked through the aid stations taking on water, coke, gels and more orange. The aid stations were great land marks and we eventually made the top turn for the last time. I just had to run back down the course. Did I throw in a couple of sub 9 minutes sections? sure did, Did I stop at each aid station to stretch my exploding hamstrings? sure did. Did I feel great? sure did. As I approached the finish shoot I grabbed Ellie and holding her hand ran the final 25m through the cheering crowds to cross the line elated and smashed in a time of 11:53:36

My Marathon time was 4:20:33 with the final 1/2 taking 2:19:08, however I was still really really pleased. There were people exploding all over the run course, so many were walking from such an early stage. I'd run it all and once again put together three solid disciplines. I might have been an hour outside my prediction, but I always knew it was very ambitious and based a little loosely on what I thought I was capable off. Ultimately times are not what it's about. It's about putting together a training plan, showing commitment and dedication to that plan, taking the training highs and lows, and coming out on race day and enjoying the moments the race throws at you. The feeling at the top turn knowing you only have 5km to go is amazing, it's only surpassed by the one as you go across the line and the commentator shouts,

"Here comes another Ironman, it's Ben Garrard from England" that is me....

Lanzarote Ironman was incredible. Once again I have had a fantastic ironman experience. I loved racing with my friends Tom and Helen, that really added to the occasion, cheers guys. The final word must go to Sarah, Ellie and Evie who also had a really long day out on the course supporting me, and have been fabulously supportive during my training and preparation period, I love you all so much.

Now is the time.....

I cannot believe it is race week. It doesn't seem that long ago that I was entering Ironman Lanzarote. It doesn't feel that long ago that I was pulling on winter overshoes, or waking at 3am in excruciating pain with my ear troubles. On paper 20 weeks or 10 weeks doesn't actually seem that long a period of time, however a long time it is when you are training, focussing, recovering whilst working, daddying and husbanding. I was chatting to Helen whilst we were completing our final long brick session, and I have come to the conclusion that the 12 weeks specific preparation time talked about by many coaches is 12 weeks for a reason. It's not so much a physiological reason but much more a psychological one. For me I am totally ready to race on Saturday. The danger of starting your preparation too far out is when you really want to race you've still got 4 or 6 weeks of training left to do. This happened to me last year with Switzerland. I was ready to race in late May early June, the final few weeks were challenging, holding on to the focus. This year however I'm like a tethered lion who hasn't been fed, I'm like a greyhound in the starting gates, like an energetic kid at the top of a water slide. Let me get at the bad boy Ironman they call the toughest in the barren Lanzarote landscape. I cannot wait.

Back before Christmas I thought about my goal for Lanzarote. I think it's ambitious but realistic at the same time if I can execute a great race. It's based on my perception of where I think my fitness is, based on my performance against training buddies in specific training situations, and based on my experiences at IMUK 2007 and IM Switzerland 2008. So here it is;

Swim 1.08 (1.46 100's)

T1 and T2 10 mins

Bike 5.40 (19.5mph)

Run 3.50 (8.45 min/mile)

Total: 10.48, if only it was that easy.....

It is great to have a goal, but it really isn't the about hitting the finish line in 10.48. Saturday is all about enjoying the occasion, sharing the experience with my family and my training friends who will also be crossing the finish line. Sharing the experience with my friends who will be following my progress on http://www.ironman.com/ and fundamentally doing my best whatever should be thrown at me on the day.

Ironman Lanzarote is also about a bit more this year. I was really moved when I watch an ironman DVD witnessing a Dad completing an ironman race with his son. Dick Hoyt's son has been in a wheel chair all his life since his umbilical cord was wrapped around his neck at birth. Dick swims 2.4 miles pulling Rick in a small inflatable boat, rides 112 miles with Rick on a special seat pod on the front of his bike and runs 26.2 miles pushing the wheel chair, Dick allows his son to experience all the emotions of Ironman racing, that is an awesome gift he has given his son for the last 25 years. I have been given the ability to complete physical endeavours, often I take my daily activity for granted. I think further down the line I would like to help others who cannot easily be physical the opportunity to experience the joys it brings. This year I decided to collect sponsorship for a local organisation who help provide youngsters with learning and physical disabilities access sport. They specifically organise a weekly swimming sessison at a local pool, also organising gala's and other competitions. I hope to raise in excess of £500 for them. If you would like to donate please contact me.

Before I sign off I must thank everybody who has wished me well for Saturday and especially my best Buddy Ben who has given me some great Ironman wisdom over these last few weeks. Sarah has packed her holiday clothes, Ellie has packed her swimming gear and Daddy's Best Supporter T shirt, and Evie has nicked my swimming goggles (see todays photo) I've my bike and race gear all packed and we are ready to rock and roll.

Well that's about it from me, next time it will be race report time. An Ironman race to enjoy and a week in Lanzarote with my family to savour, sounds pretty good to me.......

100 variables, well 55......

Bit stuck for what to write this week hence it's Tuesday and I have yet to post. Then I remembered a list I wrote before Christmas. Whilst reading a cycling book (GB track cycling team success I think) I read the foreword written by Clive Woodward. In it he talked about trying to make the England Rugby Team as good as it could possibly be. He simply said that if you could improve 100 things each by 1% the net improvement would be substantial. This is also very much in line with Dave Brailsford thinking with the Cycling team. So I set about creating my '100 things list' I didn't get to 100 but I did manage to identify some potential changes that should progress my racing. I must admit I haven't paid particular attention to the list but it has been in the back of my mind, some of the targets, goals further forward than others.

When I look at my list I have hit some of my goals, improvements, variables, others I have not.

The variables might be ‘Race Day’ Variables or ‘Training’ Variables. If improved they will have a positive impact on Race Day performance.

1. Shoulder and Pectoral Flexibility; more aero.
2. Hip Flexor Flexibility; running efficiency.
3. Ankle Flexibility; running and swimming efficiency.
4. Hamstring Strength.
5. Quadriceps Strength.
6. Gastrocnemius Strength.
7. Gluteals Strength.
8. Core Stability.
9. Triceps Strength and Muscular Endurance.
10. Latissimus Dorsi Strength and Muscular Endurance.
11. Concentration on the bike.
12. Ride a neater line.
13. Stay more still whilst pedalling.
14. Increase cycling cadence.
15. Change Front end of the bike; improved aero position.
16. Use the ‘Drafting Distance Rule’ effectively.
17. Remove a head tube spacer, lower front end.
18. Descend faster.
19. Get a streamlined hair cut?
20. Take Corners faster, be more confident.
21. Pee whilst riding.
22. Ride hard ‘over’ the top of climbs.
23. Ride on the drops during every session, at least once.
24. Reduce the time spent free-wheeling.
25. ‘Pull Up’ the pedal, particularly when climbing.
26. Buy lighter pedals.
27. Research FAST Tubular tyres, change if necessary.
28. Increase speed just prior to a climb, increase cadence 10rpm.
29. Switch from 9 to 10 speed gears; wider gear ratio, smoother changes.
30. Improve fat metabolism.
31. 23rd May; weigh 72 kg’s.
32. Drink more water, every single day.
33. Reduce my body fat.
34. Practice Race Day Nutrition on long training days.
35. Race Day Nutrition, get it right.
36. Eat more ‘proper real’ foods.
37. Each day eat less sugary foods.
38. Eat more food on race morning.
39. Race in a light coloured top to assist thermoregulation.
40. In the water, keep my elbow higher.
41. Start the pull phase earlier in my stroke.
42. Make less splash during hand entry.
43. Run Tall.
44. Increase running cadence.
45. Relax my fingers and hands when running ‘holding a crisp’; visual trigger.
46. Be more relaxed on race morning.
47. Remove negative thoughts whilst racing, think of something more beneficial.
48. Stay positive whilst racing, engage positive experiences .
49. Learn and use some ‘visualisation’ techniques.
50. When it hurts, make it hurt more.
51. Be pro-active to training sessions, not just re-active; USE HR monitor or Garmin.
52. Shave my legs?
53. Learn to ingest 1/4 Nuun tablets neat, followed by water to reduce the need to walk through feed zones as wait for the tablets to dissolve in a cup.
54. Stretch after each run session.
55. Maximise the first 1hour post hard or long sessions, ingest a balance of nutrients.

So what's left to do? Here's a few thoughts. 52. Shave my legs, with a divorce threat if I do I have given that one a miss. 19. Get a stream lined hair cut, worried like Samson I might lose my strength so will give that a miss (Tim Don seemed to do fine) 12. Ride a neater line, done, every time I rode home I'd try to stick on the white line for the 1 mile stretch. 21. Pee whilst riding, not a great thing to practice whilst training, so will decide on race day. 45. Relax my fingers and hands when running, seems to have worked, still got the 'crisp' in my mind (Walkers salt and vinegar work best) 31. 23rd May weigh 72kg's, I'm gonna be closer to 72 than 75.

Having re-read my list I still have 10 days in which to get a few more variables in the bag. Will it work, well it certainly won't do any harm.

Be at your best

My family has been through a challenging 2009, various members of it have found themselves in hospital. After a prolonged spell trying to fight off a bad case of pneumonia my Grandad passed away. In his mid 80's he just didn't seem to have much fight left, he passed away peacefully having the day before said his good bye's to his son and daughter. It's been a difficult time for my Dad and his Sister. Traditionally families have been really close geographically, times have changed and with Grandad living 125 miles from Dad visiting was made quite difficult. I think losing the old style family network certainly makes tough times tougher.

Since the New Year Dad has somehow (it's cause is still unknown) become quite ill with an ear problem known as Labyrinthitis. After a deliberating few months he was making great progress getting back to his active lifestyle. Last Monday he had another far worse attack, collapsing and as a result he currently finds himself in Milton Keynes Hospital. After a difficult few days he now seems to be making good progress and should shortly be home. Then it will be a really slow build up. That's the difficult part. Dad is a sportsman, he played competitive football into his early50's, he continues to race his bikes, last year for his 60th Birthday he nailed 207 miles in his first 24hr Time Trial, he coaches football to 30 odd children every Saturday morning in his village, and coaches junior school sport each afternoon at Swanbourne House School. However, take it easy he must if he is to get back to full fitness and his busy lifestyle. You'll be back soon Dad, keep setting and achieving those goals.

Dad being 150 miles away has meant I have not been able to get down to see him yet. On the phone all he wanted to talk about was how my training was going. He didn't want me to visit, just wanted to make sure I didn't miss my key training sessions. I know he is as excited as I am regarding Lanzarote. He was with me when I raced IMUK and during IM Switzerland he couldn't let me have all the fun, so between following my progress of the Internet he slipped in a 100 odd mile bike ride. With that in mind I made sure I made the most of this weeks training.

I wanted to recover from last weeks 15 hours, and Sunday's big brick session, so settled for 3 really solid key sessions. Session 1 was a swim. For those that know me you'll be a little concerned by my swim volume, 'overdoing it' some may shout. This was swim session number 4. I settled for a nice even paced 6 x 500m and felt strong.

Thursday I ran long. Bouncing along the canal tow path I felt really comfortable. I wondered if my Garmin was struggling to find a satellite signal when it consistently bleeped out low 8min mile pace. Feeling great I turned at 8 miles and decided to aim to even pace it or negative split the return journey. Not quite bouncing I ran up the drive for a tremendous 16 mile run in 2.07, averaging 7.57 min/mile. To say I was happy would be an understatement. Sarah was working so Ellie and Evie got the brunt of my excitement and happiness. I collected them from nursery and we called in to Frankie and Bennies for Chocolate Ice Cream Sundae's :)

That then leads me to Sunday's session. The final brick session with big session training hunters and great friends Tom and Helen. When I ride the bike I like to stick it in a gear and bang out consistent power and heart rate, hence my excitement for sessions on the A168 (see previous blog) Sunday's ride however was totally different. Tom had decided on a very hilly 425m of climbing per 13.7 mile loop, followed by a long run. I was a little nervous of such a hilly route, and one where there was no one section to relax and tick along. However, I knew I was strong and going well on the bike and thought I'd try to make the hills as comfortable as possible and work the descents that I could (some were too fast and technical to pedal) hoping to match Tom on each lap. Lap 1 was eventful, my saddle bag with spare Tub, tools and cO2 canisters decided today would be a good day to snap off. I stopped picked it up stuffed it down my jersey and watched Tom fly past me on a descent, I somehow managed to empty the bits into my pockets and stay in contact with Tom, good start. Lap 2 was fine except for the wet road descending Norwood Edge. Tom flew past me again as I descended like a cowardly idiot. I'm not great at descending given that I rarely get the chance to practice and the wet roads had messed with my mind. I blurted out some words of disgust at the crappy wet roads to Tom as I caught him up. To which he replied 'it's really not that bad, it could be wet in Lanzarote, just relax'. Good call, a kick up the arse, it did the trick and on the next 3 laps I got my self sorted and come down hill pretty quickly. On the climbs I felt strong, and across the top section with a huge head wind I felt in control pushing out a solid cadence and good speed. We had planned 6 laps, however at the start of lap 5 I started to get a few twinges of cramp in my quads. This I put down to the severity of the climbing, and the changing demands from out of the saddle climbing to head down big gear mashing. So I decided that 5 good laps would be better than a 6th where I leave myself out on the road. I was really pleased with my even paced riding, and felt good as I dismounted, put the bike in the car and set off for the run. We set up another 1/2 mile out and back, along a quiet flat lane. Ticking along nicely I felt super. At this stage Richard Leake from the Tri Club joined me, he was on his bike and happy to roll along beside me chatting away. Thanks Richard the company was great. I'd done 6 miles when Helen rocked up, and she joined us. The miles went by at a quick rate and I was still feeling good. Tom rolled into town, looking pretty smashed, he'd lost his head with 2 laps to go, but managed to get through it. Lose his head he might off but he hadn't lost his run legs, he knocked out 20 solid miles at 7.23min/mile pace, awesome stuff. I called it a day still feeling good at 14 miles for an average pace of 8.39 min/mile. Helen went on to run 20, great stuff. That was the end of another massive session. Big thanks to Tom and Helen, another big brick session, done individually but totally together out there, encouraging and pushing each other on, just what it's all about :)

Not only do I feel as fit and strong as I ever have, I am extremely positive going into the final 3 weeks before race day. I said many weeks ago that I wanted I get plenty of Ironman specific sessions in. I have definitely achieved that. I am feeling strong and controlled in the pool, very comfortable with the distance and clear in my mind that I can ride hard on the bike, and confident that I can knock out a steady run pace. Into the final couple of weeks and that's a great feeling.

Today's photo is of my Garage wall, race numbers, training sessions and inspirational images of Chris Hoy et al. What you can't see is what's written on the mirror for me to see whenever I lift weights or get ready for a training session. It simple say's,

Saturday 23rd May, Be at your best.

I know I am going to be.....

Missing my girls...

Back to work after a nice refreshing two week break..... Well I would have been refreshed if I hadn't done 40 hrs training, including 580 miles of cycling, but I was far from refreshed. I have been really tired all week, not helped by the delivery of our new bedroom furniture on Tuesday which resulted in two late nights building drawers and the bed. However the bedroom is looking good, and Sarah has done a fabulous job painting and sorting it out.

Training wise I had planned a steady start to the week. Sarah was away from Friday with Ellie and Evie and her girl friends for a mini holiday, so I'd planned a big back end to the week. However Thursday's ride confirmed my legs needed a rest, so a change of plan was made. It is at times like this when one needs to be flexible. Race day is only four weeks away, it's no good blowing away weeks of training by pushing and not resting. I canned my long run on Friday instead spinning the legs to and from work. I'd planned a decent ride on Saturday but also settled for a very easy spin to and from work. I chucked in a couple of ridiculously early nights and hoped I was ready for Sunday's session. It turned into a good one. I felt good on the bike and knocked out 92 miles in 4hrs 45mins followed by a 10 mile run. I am feeling really good running off the bike. Along the grassy canal path I just ran comfortable and ended up with 8.18 min/mile pace. I kept telling myself to relax and slow down, which I did but I must admit I felt good. A nice end to another decent week. Over the last 6 weeks I have averaged 16 hours, this compares to 13 last year.

I am hoping for 2 more decent training weeks. During these I will be aiming for a couple more race specific sessions and a couple more long runs, and as much swimming as I can fit in.

I set myself the target of more longer rides, 3hr and 4hr plus rides in the final 10 weeks before race day. Last year before Switzerland I managed four 3hr rides and three 4hr rides. This year with four weeks left I have managed three 3hr rides and six 4hr rides. Things are looking good.

On one hand it's great having a weekend to myself, but it's spookily quiet in the house. I really am looking forward to my girls returning tomorrow.

Ironman Triathlon is going to....

.....make me cry, make me smile, make me sing, help find me, break me, make me strong........ I could go on. At the moment one things for sure it is taking up a very large chunk of my time, physically and also mentally. I'm still finding time to get some balance (just) between me, my girls and doing everyday stuff, but I think it's the mental side that's taking over. How am I going, how fast will I go at Lanzarote, can I still hit my target times, will I run ok, how long should I taper for etc etc. Nought room for much else in my little head at the moment....

Being a teacher and having nice long holidays provide a great opportunity for large blocks of training, I am glad this Easter Holiday is only 2 weeks long, I'd be broken if it was 3!!

After Sunday's 100 mile effort I rested on Monday in anticipation of Tuesday's session. Myself Tom and Helen did this session last year, and it was a cracker, so gluttons for punishment we returned for more of the same. The A168 is parallel to the A1 it's a nice straight, slightly undulating (probably no where to free wheel) 7.5 mile section between a couple of roundabouts. There is a great little lane to run up and down afterwards and you keep passing the parked cars so water, extra food etc can be easily to hand. 7 laps (106 miles) and a 10 mile run was the plan. Tom and I planned to do 10 mile intervals on the front, with the back man holding a minimum triathlon drafting distance, effectively it was a solo effort. I was quite apprehensive about this session, it's bloody hard, the road becomes relentless in the latter laps, there's no free-wheeling, and last year we nailed it, so the goal posts were set high. As it turned out it absolutely has to be my session of the week and probably my best training session for a while. Banging out 23mph the early pace was set. I had a concentration wobble at 35 miles then boooom I was on fire. At 65 miles I did my turn on the front and then stayed there. Motivated to drop Tom, (but not ruin any chance of running) I wanted to be a little more aggressive on the up's and downs, and controlled on the flats. I went through 100 miles in 4:21:45 and finished strongly in 4:41:45. I was pleased last year, this year I went 7 minutes quicker, even paced every lap and had a slightly lower heart rate, 157bpm (approx 78% max HR) All that was left was the simple matter of 10 miles running. It's great motivation to run 1/2 mile reps out and back, see Tom every few minutes and give and receive a few words of encouragement. I ran 1:25:50 averaging 8.25min/mile, feeling comfortable. What a session, solid throughout and still going strong at the end.

Next up was a very hilly 73 mile ride in the Dales with Tom on Thursday, nice, and a short T1 run.

Friday I wanted to do all 3 disciplines, nice a steady though. 1 hour bike spinning, 2 x 1k swim session and a 5 mile run.

We all headed north, for a few days with Elieen and Bernie (Sarah's Mam and Dad) Recharging my batteries kind of happened, at least regarding day to day duties with my little girls, and I also managed to get a couple of sessions in. A fabulous run along the coastal path from South Shields to Sunderland. Longest training run EVER 18.7 miles. Again felt really comfortable and questioned whether Tom had spiked my pasta with EPO!

Sunday I rode from Corbridge to Stanhope, a lovely hilly route in the North Pennines. Well it would have been lovely if I could have seen something? The lovely day materialised a few hours later, but during my ride the mist and fog made for a cold one. However I managed 50 miles and completed another big week and thus a big fortnight.

I am feeling a bit sponge like at the moment (hence the photo), soaking up all training I throw at myself. That is a great feeling and one I am liking. However, it's now time to back off a little, lose the extra add in sessions, make sure I recover properly from tough sessions, and make sure every session is really Ironman specific.

My 2 week Easter training block looks like this;

Swim x2 1hr

Bike x9 29hrs

Run x4 7hrs

Weights x3 3hrs

Grand Total = 40hrs

Big up to Tom and Helen, I don't get to train with you guys as much as I'd like, but when we do hook up we always have great sessions, and more importantly lots of fun hanging out.

With all this fabulous training the best bits in the week are still as a result of my girls and family. Evie is developing a really cheeky look and manner, and Ellie is just great fun. I caught her at Ra Ra and Pom Poms (Grandma and Grandpa) in front of the bedroom mirror practising some keen dance movers, (she must get them from her Daddy) Magic moments.

Hope you have some magic moments in your week...

The Diary of Ben Garrard aged 34

This week my writing will take the format of a diary, it's been a full week and this will give me a bit of writing direction.

Monday: Up early for an hour spin on the bike. After 20 minutes the left pedal felt really weird, like the pedal cleat had come loose. A little look revealed it was fine but the crank bolt had worked loose and the crank kind of wobbly. Without an allen key I tried my best to tighten the bolt with a stone a couple of times, it lasted until the last 5 minutes when the crank fell off!!! I rode home on 1 leg. That was seriously lucky in a strange way a day earlier and it would have ruined my Circuit of the Dales Race. After lunch Sarah and I drove across to Kirkby Lonsdale where we were booked in to the Whoop Hall Hotel for 3 nights. Sarah was calling it a second honeymoon, I was calling it a mini break with my wife with some cycling in the hills. I soon checked out the 20m swimming pool. My first swim since IM Switzerland, what to do??? I just decided to go for it. 34.15 later I'd done 2000m and was feeling very good. This has to be my first 'session of the week' I don't think I'm a technically great swimmer, however I am a firm believer in keeping the upper body strong with weights and this I think translates well into swim muscle endurance when I do get into the pool. A few more sessions and I'll be ready for Lanzarote. The day finished with some delicious food in the hotel. Now before anybody phones social services Ellie and Evie were not home alone, my Mum had come north to keep them entertained. Cheers Mum, I know you had a great time and so did we.

Tuesday: After breakfast I left Sarah to get her Aroma Therapy Massage and, Facial whilst I rode in the Dales. What a perfect combination, we were both as happy as pigs in shite! 4 hrs 35 minutes later I'd nailed 80 miles over the hilly (and windy) Dales. My legs were pretty stuffed but with some serious climbing between Ingleton and Hawes out and back I wasn't surprised. Crashed in the afternoon, or tried to. As my wife snored, I was wide awake, buzzing after too many caffeinated gels and goodies whilst on the bike, could I sleep, no chance.

Wednesday: I nice lay in and a late breakfast before I headed out for another ride and Sarah headed to Bliss for another pamper session. Only trouble was it was blowing a hooly (technical windsurfer's term for very, very windy weather) I just didn't think it would be safe over the tops so laced up the asics and went for a run along the river. A really steady pace saw me clock 13 miles in 2hrs including a dozen or so gates and a slippery river bank session. I then hit the Hotel gym for an hour of upper body weights and core work. I did manage an afternoon sleep, nice.... A cheeky curry in Kirkby Lonsdale and an early night, wicked.

Thursday: I left my Honeymooning wife in the land of nod and at 6.15am set off on the Sedburgh road for an out and back 2 hour ride before breakfast. Sarah was still in the land nod when I returned.... After packing our bags we rocked up at Ingleton, to walk up to the Falls. The weather behaved and a very enjoyable stroll resulted in some wonderful views and interesting Waterfall formations. Lunch, drive, tea and apple pudding near Harrogate and we were soon home. It was great to see our little girls, who of course had had a great time with Grandma. They had baked cakes, made Easter Goodies, Easter hats, been to the park every day and had a brilliant time. I think everybody won. Sarah and I had a great break together, I got some great training in, Sarah returned relaxed and pampered, Ellie and Evie had a mini break from us, and a fun filled few days, and Grandma played with, and enjoyed her Granddaughters.

Friday: Up early for another bike ride (6.15am) Felt good for 90 minutes but then bonked, (cyclists term for running out of energy) Simple had a really busy day on Thursday with not enough food. Managed 45 miles and was really pleased to get home and start feeding. A nice afternoon at Lotherton Hall Bird Park with the girls, Sarah and my Mum. We watched '28 weeks Later'. An interesting movie, not my favourite but nice to crash out and relax.

Saturday: We brought Easter forward a day so my Mum could enjoy the girls excitement of the egg hunt around the garden. This was followed by a few hours at Two Hoots Animal Farm, where goats, pigs, lambs, chickens, turkeys, ducks, horses, rabbits, chipmonks, wallabee and an Ostrich? made Ellie and Evie (and me and my Mum) smile. I left Sarah at home playing her piano (she's making great progress) The girls spent the afternoon on their scooters and bikes, whilst I cleaned my bikes. Whilst doing so I managed to get my thumb caught between the chain and the rear sprocket on my fixed wheel bike, Ouch (or words to that effect) luckily it was thumb nail up. Still managed to pierce the nail and get a good bleed on. My best buddy Ben phoned from Seattle, we had a great chat for an hour, mostly about triathlon. I then finished off the day with an hour of weights in the garage. When I got back in the house Sarah had started to prepare our 'love nest' for being decorated. Now it wasn't my idea to decorate, I'm rubbish at painting and I am very impatient even with a roller filling in the middle sections. But I did my bit, tried to shifted the bed, broke it and got in a huff, went too bed.....

Sunday: Spent the morning with Ellie and Evie at the local indoor soft play center, they love these places. It was empty so they had a wicked time. Got home to find Sarah had painted the ceiling (good girl) and placed an order for a new bed and various drawer combinations in a nice dark walnut wood. Should look great when 'my wife' has finished the painting, wish she'd get on with it... I was up for a decent bike ride this afternoon, and was further spurred on by Tom's text messages. On Friday he texted me saying he was going over distance on the bike on Sunday. I texted back saying 'don't go more than 38 miles over distance' Now whether this planted a seed in Tom's mind I don't know, (38 miles over distance would give a ride of 150 miles) His first text came through at 10.30am, breakfast in North Allerton 52 miles down, the next text was lunch in Leyburn at 103 miles. Now Leyburn is a long way from Leeds so clearly Tom and Helen were on for a big day. I set off at 3.20pm and was hoping to do a 100 miles, but with the sun setting at 8.30pm I'd have to ride well. It was a cracking afternoon, just a light breeze and my legs felt fabulous. I was cruising. A bit more text banter with Tom when I stopped to refill with water, (he was still out there) and I rode on. Chasing the setting sun my legs were still feeling fabulous and I was knocking out a great pace. Being really careful to keep fuelled with gels and Power Bar's I was on for PB solo 100 miler, without really trying too hard. Maintaining big gears and steady cadence I finished off the last 3 miles along the Selby Bypass beneath the street lamps. I went through 100 miles in 4:50:15 This was a 20.5mph average. I was stoked. Legs still felt good and if it hadn't been dark I'd have stayed out for some more miles!!! Can I have 2 'sessions of the week' Course I can it's my blog. So today's ride is 'session of the week' number 2, it had to be really. Well done to Tom and Helen 158.5 miles, now that's a big, big day at the end of a big week. Awesome stuff guys. Whilst most of my training is solo, when my mates hit it hard or big the inspiration and motivation is shared. Great stuff. I better sign off now, because I need some more food and want to lay down in my bed.

It's been a great week on many fronts. Just to summarise my training;

Swim: 1/2 hr

Bike: 15 1/4 hrs (280 miles)

Run: 2 hrs

Weights: 2 hrs

Total: 19 3/4 hrs

Next week is shaping up to be a good one, training (hope the legs recover) and family time, enjoy your Easter Eggs!!!!