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Ironman_UK The following 8 GB athletes have all won a place in Kona…cool! Jealous :-)

Carl Barthorpe
Rory Buisson
Penny Comins
James Dalton
steve Hobson
Mark Pringle
Scott Thompson
John Williams
Ironman PR Release
Time-Honored Tradition Sends Diverse, International Field of Athletes to Kona
TAMPA, Fla. (April 15, 2014) – IRONMAN today announced the 100 age-group athletes who have earned a chance to race at the 2014 IRONMAN® World Championship presented by GoPro through the IRONMAN® Legacy program, and the lucky 100 age-group athletes and five physically challenged age-group athletes from across the globe who won their ticket into Kona through the IRONMAN® Lottery program. 
Granting loyal IRONMAN athletes an opportunity to compete at the IRONMAN World Championship in Kailua-Kona, Hawai’i in October, this year’s IRONMAN® Legacy program competitors hail from 20 different countries with more than half (55 out of 100) of the athletes residing outside of the United States, including 14 athletes from Australia, eight from Great Britain and seven from both Canada and Germany. 
With this year’s athletes ranging in age from 24 to 64 and representing 17 countries, the IRONMAN® Lottery program continues to gain momentum internationally. From a wounded female war veteran, 47, from Sydney, Australia, to a 19-time IRONMAN® triathlon finisher, 61, from Atlanta, Ga., the dream of crossing the finish line at IRONMAN’s most iconic event unites all 100 age-group athletes.
The Legacy Program grants loyal IRONMAN competitors an opportunity to start in Kona at least once in their lifetime. One hundred Legacy winners are chosen every year. To be eligible for this year’s selection, athletes must have completed a minimum of 12 full-distance IRONMAN-branded races, have never started the IRONMAN World Championship, have completed at least one IRONMAN event in each of the 2012 and 2013 seasons and be registered for an IRONMAN event in 2014.
A mainstay in the history of IRONMAN, the IRONMAN Lottery began in 1983 thanks to the vision of IRONMAN co-founders, John and Judy Collins. The program provides athletes of all abilities the opportunity to participate for the world’s most challenging one-day endurance event.
For a comprehensive list of Lottery and Legacy winners, visit For more information on the Legacy and Lottery programs, go to Inquiries about the programs may be directed to and Media-related inquiries should be directed to
For athletes still looking to qualify for the IRONMAN World Championship KONA, the UK offers a fantastic opportunity to do so, with both IRONMAN UK AND IRONMAN Wales each having 50 qualifying slots available. IRONMAN UK has been analysed as one of the best events to qualify for Kona with the slowest qualifying times, whilst IRONMAN Wales enables athletes the opportunity to gain early qualification for 2015.
Entries for IRONMAN UK on Sunday 20th July 2014 are available here 
Entries for IRONMAN Wales on Sunday 14th September are available via and selecting the Cais o Gymru category.
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Garmin Forerunner 930XT – A look at possible futures

Here’s my ‘review’ and some thoughts on the LONGterm future of where sports watches mught be in 5 or more years time.

The Garmin Forerunner 930XT review - well it will probably be the 990XT by then!



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DIY Lactate Threshold Testing


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English: .

English: . (Photo credit: Wikipedia)

Written by: Tim Mickleborough

Reblogged from:

Is there an accurate do-it-yourself method I can use to determine my lactate threshold for cycling and/or running using a power meter or GPS device?

In order to track fitness changes during the season it is important to conduct regular physiological testing. Access to a human performance laboratory is optimal and can yield important information, such as power and heart rate (for cycling) and pace and heart rate (for running) at the lactate threshold.

It is important to understand what lactate and the lactate threshold (LT) are before we proceed with the different types of tests available to the athlete for determining LT. The blood lactate level measured at rest or at any point during exercise represents a balance between its rate of production and release into blood and its subsequent removal from the bloodstream. This balance is referred to as the lactate turnover rate, and it determines the baseline lactate concentration in the blood. An untrained individual will typically have a blood lactate level of 4 to 15 mg/dl (0.44 to 1.7 mmol/L). On the other hand, trained endurance athletes typically have a lactate level of around 3 to 5 mg/dl (0.3 to 0.6 mmol/L).

However, a hard training session or a period of overtraining can elevate these levels in athletes.

There exists an effort level termed the maximal lactate steady state (MLSS), which an athlete can continue to work at for an hour or even longer. If an athlete maintains this effort level, his or her blood lactate level will remain relatively stable. However, even a small increase in effort level above the MLSS can elevate an athlete’s blood lactate and eventually force him or her to stop. (This could occur anywhere from a couple of minutes to 30 minutes into a workout depending on the effort level above the MLSS.) It is important to note that above the MLSS there are no more steady states, just the inevitable progression to exhaustion. This effort level above the MLSS has a few names, but the most common are the LT, LTHR, the anaerobic threshold or the onset of blood lactate accumulation (OBLA). Both the MLSS and LT are the best indicators of endurance performance. In fact, power output at LT is the best predictor of performance at race distances from a few minutes to several hours. Therefore, improvements in either the MLSS or LT are almost always accompanied by improvements in race performance. Frequent LT testing (every four to six weeks) is usually the best indicator of potential race performance for endurance events. Endurance training shifts the LT to a higher percentage of VO2 max (maximal oxygen consumption).

In the laboratory, the LT can be assessed by indirect calorimetry, using increasing exercise workloads (on a cycle ergometer or treadmill) to study ventilation and gas exchange and correlate the LT to a particular heart rate and/or power output, or a certain percentage of these quantities. However, not all athletes have access to a human performance laboratory. So can athletes determine their cycling and running AT without having to visit a human performance laboratory?

The answer is yes—but how do we determine this elusive LT during a field test? Portable lactate analyzers are becoming cheaper, but let’s assume that an athlete does not have a portable lactate analyzer.

With regard to cycling, researchers showed two decades ago that LT is highly correlated with one-hour maximal cycling power,1 and with regard to running, another study proved that a 10K flat run performed at a high effort level will get you close to MLSS and LT.2 However, both of these field tests require an athlete to have a power meter for the bike and a GPS tracking/accelerometer device (e.g. Garmin) for the run. Using these devices to determine cycling and running LT has been described well in a variety of very good training books.3,4,5,6 No matter how you choose to test yourself, the most important aspect is to be consistent between tests. Perform the test in exactly the same manner each time and on the same indoor trainer or course and under the same environmental conditions.

Determining LT with a Power Meter

The LT is significantly correlated to one-hour maximal cycling power output.1 Does this mean that you have to ride for one hour for your LT test? The answer is no—one method is to determine your critical power at LT,3 and the other is to determine your functional threshold power (FTP) at LT.5 Critical power and FTP at LT are essentially the same thing. Critical power is a method of comparing work capacity for different periods of time in order to determine the power an athlete can maintain for a long time. To determine one’s critical power, an athlete performs an all-out interval lasting three minutes. On the following day, the athlete will perform an all-out interval lasting 20 minutes. He or she can then calculate critical power using the data from those two intervals. For example, let’s assume that the athlete managed an average of 350 watts (W) for the three-minute test and 250W for the 20-minute test. To calculate critical power, you multiply the average power by the number of seconds in the interval (350W x 180 seconds (sec) = 63,000 joules for the short interval; 250W x 1200 sec = 300,000 joules for the long interval). Now divide the difference in joules [(300,000-63,000) / (1200-180) = 232.4 W] to find the critical power at LT.3, 5
An alternative is to determine your FTP, also known as CP60, which is the power you can maintain for one hour. The easiest way to determine your FTP is to do a 20- or 30-minute time trial in which you put out a strong, steady effort for the entire duration. It is important not to go out too hard, as you will not be able to produce your true MLSS; the goal is to produce the highest average watts over the entire period. After you complete the test, download the power data and subtract 5 percent from the average power for the entire 20- or 30-minute test—this is the FTP at LT. Subtracting 5 percent from the average power results in a power value that would be very close to a 60-minute power value5.
For running, there are a variety of methods you can use to determine your running LT with the help of a GPS device. One method is to run a 10K race and determine your average pace (min/mile) and heart rate for the entire race—this will produce a fairly accurate estimation of running LT. An alternate method is to run hard for 20 to 30 minutes on a moderately flat course and again monitor your heart rate and pace. Pay particular attention to your breathing. When it becomes labored for the first time, you have most likely reached your LT. There are additional tests for running that can be performed on a track to determine LT.4

With more athletes now using power meters and GPS devices, the need has clearly arisen for power-based cycling and running-paced training programs similar to those used with heart rate monitors. Software packages such as TrainingPeaks WKO+ ( and RaceDay Software ( are excellent desktop analysis software packages for power meters, heart rate monitors and GPS devices, and both programs compute training zones based on power and running pace.

1.    Coyle, E.F., A.R. Coggan and M.K. Hopper. (1988). “Determinants of Endurance in Well-Trained Cyclists.” Journal of Applied Physiology 64.6 (1988): 2622-2630.
2.    Jones, A. and J. Doust. (1998). “The Validity of the Lactate Minimum Test for the Determination of the Maximal Lactate Steady State.” Medicine & Science in Sports & Exercise 30.8 (1998): 1304-1313.
3.    Skiba, P.F. The Triathlete’s Guide to Training with Power. Tinton Falls, NJ: PhysFarm, 2008.
4.    Friel, J. The Triathlete’s Training Bible. 3rd Ed. Boulder, CO: VeloPress, 2008.
5.    Allen, H. and A. Coggan. Training and Racing with a Power Meter. Boulder, CO: VeloPress, 2006.
6.    Friel, J. and G. Byrn. Going Long: Training for Ironman-Distance Triathlons. 2nd Ed. Boulder, CO: VeloPress, 2008.

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B Race Glory…nearly. Oh so nearly.




14082011_Tri_16137 (Photo credit: kimo_rotorua)

For some bizarre reason my B race for 2014 is the National Duathlon Championships.

I gloriously failed once again to win an AG medal. VERY close this time.

It seems that whenever I get close to a medal some psychological aspect of racing keeps me tantalisingly, just touching the medal (at least after the bike I can get a hand on it) but I never quite seem to finish it off on the last leg. Duathlon is hard.

It’s great to be there or thereabouts but after years of trying I still haven’t got a real medal :-(.

The what-ifs are always there. If only I’d tried a bit harder here or used that bit of kit instead….


Of course the other guys that beat me would probably have the same argument for going faster themselves.

Lessons learnt. Avoid them next time.

On the positive side I’m getting older and about to enter a new AG :-). Unfortunately I’m not old enough yet for the competition to be dying off (joking of course).


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GB Age Group Team Dominate in Horst 2014 (Sprint Duathlon Results Medals)


reblogged from BTF:

The team won 53 medals in total, including 17 golds, an increase of three over last year’s 14. Not only did those 17 win their age groups, but Phil Holland (35-39) in the men’s long distance race and Peter Ellis (30-34) and Gill Fullen (50-54) in the men’s and women’s sprints were the fastest age groupers in their races overall.

Gill’s achievement was especially noteworthy, coming against many much younger athletes, but perhaps it was not such a surprise from a multiple duathlon and triathlon age-group world champion who was named the 2013 BTF Age Group Triathlete of the Year. The only disappointment was that there is no official award for the overall age-group race winners.
Gill Fullen commented: “It was great to come in as first lady but it was a bit disappointing not to get official recognition for it. But it was good to be out there with the team and lots of people from my club.”
British success came across the age groups and included notable performances from athletes defending titles they won in 2013. In the sprint race Alan Murchison (40-44) and Jacqui Phillips (45-49) repeated their 2013 gold medals, while in the long-distance race Wendy Gooding (50-54) and Elspeth Knott (60-64) both defended their titles. Fran Bungay (40-44) impressed with silver in the longer event having won sprint gold last year.
Wendy Gooding said: “It’s a great town and there was the usual fantastic support for the Brits. I was delighted to finish about four and a half minutes faster than last year and to win my age group again.”
Alan Murchison commented: “It was a good race and I was very happy with it. It was good to see so many British athletes out there. It made for a really good atmosphere with it all centered around the town centre in Horst.”
Joan Lennon, Great Britain Age-Group Team Manager for the event, said: “Phil Holland and Gill Fullen in particular were phenomenal, they both deserve almost to race at elite level. For Gill, racing in the 50-54 age group, to post the fastest time of all the age group women in the sprint race was just extraordinary. It’s a pity they don’t do an overall 1-2-3 across the age groups as she wasn’t lauded as the overall winner, which would have been nice.
“In the sprint race the Great Britain Age-Group Team was enormous compared to the others but the long distance race was much more balanced in terms of nationalities but we still did exceptionally well.
“It was a fantastic weekend and so many of the team are overjoyed with how they performed. The fell in love with Horst as it’s a lovely venue. The whole town embraces the race, the kids go out on their bikes and people watch from the cafes. it’s a great place for new age groupers to cut their teeth on international racing and the support for GB was phenomenal.”
The Great Britain Elite Team took a small squad to Horst of which Gillian Palmer was the most successful, coming sixth in the women’s sprint. In the elite men’s long distance race two Elite Multisport Squad athletes competed, Matt Moorehouse finished ninth and Joe Skipper 14th, while Vicky Gill was 11th in the women’s race.
Joe Skipper said: “The first leg of the run went really well but I found the bike leg hard after such a tough run leg but the second run went well. It was great seeing everyone race and being with such a big group of people in the Great Britain Elite and Age-Group Teams.”
Great Britain Age-Group Team Medalists
Gold (4)
F25-29 Samme Brough
M35-39 Phil Holland
F50-54 Wendy Gooding
F60-64Elspeth Knott
Silver (6)
F25-29Charlotte Jenkinson
F30-34Natalie Shaw
F35-39 Lucie Custance
M25-29 Laurence Plant
M45-49 Carl Ferri
F40-44Fran Bungay
Bronze (1)
F35-39Nicki Aitken
Gold (13)
FU20 Diana Chalmers
MU20 Finn Barnes
F20-24Jenifer Douglas
M25-29 Matt Hallan
M30-34 Peter Ellis
F40-44 Beth Scholes
M40-44 Alan Murchison
F45-49 Jacqui Phillips
F50-54 Gill Fullen
F60-64 Sharon Bardsley
F70-74 Christine Ravetz
F65-59 Helen Hayes
M60-64 Nigel Gates
Silver (16)
FU20 Tasmin Boam
MU20 Tom Stead
F20-24 Catriona Buchanan
M20-24 Anthony Meager
F25-29 Sam Anderson
F30-34 Mathilde Pauls
F35-39 Donna McHigh
M35-39 Scott O’Neill-Gwilliams
F40-44 Ruth Marsden
M40-44 Mark Flannery
F45-49 Kate Morris
M45-49 Craig Dyce
F55-59 Shelley Parkinson
M55-59 Peter Hollins
F60-64 Margaret Jagan
M70-74 Vernon Thomas
Bronze (13)
F20-24 Mary Bird
M20-24 Lewis Ecclestone
F25-29 Suzy Robinson
M25-29 Lee Cook
M30-34 James Stewart
F35-39 Bridget King
M35-39 Paul Hart
F40-44 Steph Scott
M40-44 David Mole
F50-54 Caroline Parkins
M50-54 Robert Elstone
F55-59 Rosemary Todhunter
M65-69 Raymond O’Grady
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the new Urban parkrun alternative

Steps close upThe nice guys and girls over at Salomon have had a rather neat idea. I guess based loosely on parkrun. But hey you can only run with squirrels and deer so many times so why not fit in a bridge or some other urban component. A bit of urban hill training? or urban fartlek?

Well of course if you live ‘in town’ those urban components might be close and all around you….unlike the larger parks.

AND there’s FREE stuff!! Well, that’ll get me to go at least :-)

This is a link to the website explaining more about it.

Here is some of the press release:

Every city has paved trails populated by people following the same path, but within this network of paths there are cut-throughs, steps, bridges and varying surfaces to be found. CityTrail is about incorporating these varied features into your daily routine, breaking away from the herd and injecting variety into your run.

To help you achieve this, the Salomon CityTrail team will be on hand in urban parks in 13 cities around the UK this summer, marking out 5km and 2km courses devised by insiders from local running shops. The routes will suit all level of runners and will take in as many hidden spots, great views and points of interest as possible. There’ll be a pool of over 500 pairs of Salomon trail shoes and a batch of Suunto GPS watches to try out, plus professional trail runners to chat to and get advice from.


  • Cardiff 10th
  • Bath 11th
  • Guildford 18th
  • London 24th and 25th (25th women only)
  • Chester 31st



  • Manchester 1st
  • Sheffield 7th
  • York 8th
  • Newcastle 14th



  • Edinburgh 4th (women only)
  • Edinburgh 5th
  • Stirling 6th
  • Belfast 26th
  • Dublin 27th

It’s free to join in. Simply pre-register at and when you get there, you’ll be given a free set of Superfeet insoles plus a delicious 9bar. It’s time to elevate your run and bring on the fun.


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Horst 2014 Sprint Duathlon Results

I was going to summarise some of the results and medals but there were so many for GB that I lost count. Here they are:

Well done all.

I was particularly impressed with the normally highly competitive 40-45 age group. Team GB Age Groupers got NOT a 123 but a 123456789 10 11 12 13 14. That’s just being greedy and I think maybe we Brits take this multisport thing a bit too seriously.


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Should Triathlon be in the Olympics?

Race Leader:

Interesting article. Here is my one on a similar vein Your point about the Olympic triathlon being effectively an aquathlon is interesting. I sort of agree but there were certainly team order for team GB where Hays was the lead cyclist getting Brownlees to the run in the front. There’s also the ‘fact’ that the first out of the water ‘never’ wins (drafting?? in swim a factor). Maybe you should argue that it should just be a 10k race….but then Mo Farah would win. The drafting line is also interesting; if it were made like an AG event ie a time trial then it would be a fair reflection of multisport ability…but it would make rubbish TV viewing AND women’s final aside it’s fairly boring to watch anyway :-) great article tho, liked it and very thought provoking…excuse my not fully thought through response

Originally posted on Alchemy:

The short answer is yes.  The long answer is that the impostor currently masquerading as triathlon in the Olympics needs to go.

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the best parkrun blog

parkrun logo

parkrun logo (Photo credit: Wikipedia)

As much I would nominate myself for the best parkrun blog I suspect I wouldn’t even get in the top 3 (sounds like much of my racing these days!). Be kind! No comments on that please :-)

Here is a great resource from Steven Stockwell. He gives a more detailed run down of many of the parkrun races that he has done.


So, if you want a little more info than what is available on the parkrun site with, perhaps, a few photos of the course then Steve’s site is the place to go.


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