Last year, I went through the finish line of Ironman Mallorca 70.3, and in a moment of emotional unrestraint, I cried with shocked happiness that I had managed to get a sub 6 hour half Ironman nine months after I learned to swim front crawl.

Afterwards, I said I had been there, done that, (and worn the t-shirt lots of time since that race) and wouldn’t do it again. Something different next time. So when planning my season and looking for a Spring 70.3 somewhere with a nice climate (most of you know I have an aversion to racing in the UK 😉 ) that was within affordable and realistic geographical range, it was pretty much the only option. I had never raced the same course twice so this was going to be interesting as there was a clear comparable at stake…!

Half of Twitter had also entered with lots of chat about how stacked the field was (although probably not in my category), and I was slightly unnerved that there would be so many people there to witness that I am actually still quite slow.

Last year I also turned up at that race with very little in the way of expectations. I was so new to it all I was just praying I wouldn’t come last. There was zero pressure, no one knew who I was and I turned up incognito purely to have a bit of fun and prep me for the full Ironman later in the year.

This year, totally different ball game. I have nearly 20 sponsors, many followers and friends in the triathlon world, a whole support team including coaches, my nutritionist and physio, and a whole load of people who mistakenly think I must be really good. There would be people tracking me, looking up my results, and suddenly there is this massive pressure due to the expectation that I must perform.

I have to say this completely freaked me out. I was feeling the pressure, and because it was the first race of the season, and I hadn’t raced a triathlon since September, I had absolutely no idea where I was at in terms of my performance. *GULP*.

What’s more, I had just completed nearly 50 hours of training in the space of two weeks right before I flew out, with only a five day taper and training pretty much every day leading up to the race. I was quite shocked at this and did question my coach, Rick, worried that I would be overdoing it and not feel fresh for race day. I guess I need to trust him more but my training load is pretty intense and I was unsure of whether I would feel ready to race.

I was out there on my own and there were lots of people looking to catch up with me, which was nice, but at the same time I needed to try and keep away from the ‘athlete hype’ because mentally, this is not a good place to be before a race. However, I did catch up with a few great people in the end and it made the week really enjoyable, more relaxing, and less mentally stressful than if I had stayed on my own the whole time. So credit to Brian, James and Roland!

So, a few training sessions, a “bit” of sunbathing and a wonderful Thai massage later (if you’re in Mallorca, I highly recommend Alison of www.thaimassagemallorca.com, it’s the best sports treatment around in my opinion!) and I was racking all my kit in transition the day before the race.

On race day, I felt sick. I am not good before races anyway, I get super nervous, and I had been feeling nervous about this race for some time because of the unfamiliar pressure on me. I hooked up with Brian before the race (first 70.3 for him so a far more scary position to be in!) and it was nice to have some company. Roland, a friend and coach who lives in the same town as me, came out for a warm-up swim in the bay with me and suddenly my nerves just melted away as I moved through the water.

The game was on.

“Be punchy, get right near the front” were Roland’s last words to me, so I stood a couple of people back from the start line, ready to smash this race to pieces.
BANG. The gun goes off, and we all run into the water until it’s deep enough to swim. Enter mosh-pit hell. It was as bad as Ironman UK – I’m not sure why or how but this was a proper washing machine of seemingly deranged human beings. There was NO space around me, just flying limbs. I was absolutely paranoid about my goggles being smashed off my face and my breathing went into panicky mode, so the first few hundred metres were extremely unpleasant.

I managed to find a gap to move into the inside line and as people started to spread out a bit I had a clear space. Just how I like it. Rick’s constant reminder of “get on someone’s feet” was ringing guiltily in my ears as I swam alone in this lovely clear area. But I didn’t care because I could finally settle into a rhythm, focus on my technique, and relax.

I ran out of the water in 31 minutes, an absolute shock considering the mosh-pit start and my lonesome non-drafting skills (ahem). Also a full 6 minutes off last year’s time.

I ran into a transition completely full of bikes, and knew I had probably come out of the water in the top third. Good stuff. Grab bike, leg it to the mount line.
Out on the bike and the first bit is fast and flat. I was in full on aggression mode, cruising at 37kph which was decent for me! The Mallorca bike course is basically one big eff off mountain with flat bits either side, so I knew I needed to save something for that! Predictably, I got passed a LOT on the mountain bit but I kept my pace steady, consistent, and at threshold, all the while trying to eat peanut butter sandwiches to keep my tank fuelled up.

I definitely didn’t take on enough during the bike but was feeling pretty strong still so I pushed hard in the last 10k and came off the bike in 3:04 (16 minutes off last year’s time).

Quick transition and gel and I was running. It was also the hottest day of the year so far in Mallorca and at 28 degrees, you could definitely feel it.

I knew straight away that I would struggle a bit on the run. It just felt hard. I was trying to keep consistent pacing but I had slight stomach cramps and my legs felt heavy, and I could see my splits slipping all the time. This was not good news. I knew I was pretty much on for a 5:30 though, which is what I was aiming for, so I just ploughed on with a disappointing 1:48.

I crossed the line in 5:32:35, pretty much completely spent. I started the race feeling sick and ended it feeling sick! But I was pleased with my time,and a massive 26 minute PB. Then, I did the exact same thing again. I found out I was 12th in my age group and burst into tears! I was on my own standing near the pasta tent so probably looked like a bit of a weirdo at this point.

This is nothing hugely special, 12th certainly doesn’t get you any prizes and my age group wasn’t hugely competitive (61 athletes), but for me, it was an overwhelming achievement.

15 months ago, I came out of the water in the Lanzarote 70.3 (in 51 minutes) and there were less than five bikes in transition. I spent most of the bike course on my own. And I finished within just 35 minutes of the cut-off time.

Here I am, 12th in my age group and a faster swim split than some of the pro women. I’ll take that.

I later found out they had rolled the World Championship slots down so I had qualified to race, but I wasn’t at the awards ceremony to accept (too busy drinking cockatils, naturally). I can’t make the race date anyway so wasn’t bothered. Said without any arrogance at all,I know there will be another opportunity for me.

Despite a disappointing run time, because I know I can run faster than that, I was overall pretty happy. It’s not just where I am, it’s where I have come from, and that was from a big fat nowhere.

I work unbelievably hard to train and compete, and as my coach said to me after informed him of my first race result of the season: “This is just the beginning…”

Robert Twells May 13, 2014

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A lot has happened over the past few months, and until now, until the dust had settled, I refrained from writing about it. Partially to avoid the temptation of fate and partially because it was a rather tenuous situation.
 
My life is pretty crazy, it seems that it will always be like this, because I tend to attract chaos – or rather, I am attracted to chaos. I don't mean in the chaotic sense of disorder, I mean in the chaotic sense of adventure, thrill, adrenaline, high intensity, fast paced chaos; there is always something going on. I'm confident that some of you will be able to relate to this! (Type A personality anyone!?)
 
So in January, I was made redundant. As someone who is driven by success, and having strolled straight from university into an international journalism role, later carving a career in marketing, this came as quite a shock to me.
 
If there's one thing I try to do in any situation (almost), it is to remain positive. I saw this as a great opportunity for a new chapter in my life, and I was quite excited about where it could take me. I had a few highly regarded interviews lined up and was pretty confident that I would secure at least one of the positions. However, providence clearly wasn't taking me down that road, as I was without a job offer.
 
By some random turn of introductions and inadvertent networking, I managed to pick up some work with a start up company in London acting as a freelance consultant. The entrepreneur I am working with is an Ironman 70.3 in training so in terms of flexibility and understanding around my training commitments, this was a non-issue. Tick.
 
As conversations unfolded in varying circumstances of randomness (I.e, pre-spinning class one Monday evening), I picked up a few more clients without even touting for business, and all of a sudden, I'm working as a consultant to three London companies and a few other nationals, and find myself work-saturated. How the hell did that happen!? I registered self-employed and so starts this journey of self-discovery, independence, and a very daunting prospect that I don't know when my next pay check is…
 
"The greatest risk in life is to risk nothing at all." This is one of the quotes which I live my life by, and it most certainly comes into play with great significance here.
 
I love working from home. My motivation is not an issue, I have flexibility with my training, understanding clients and a great sense of independence, not to mention the excitement and fulfilment of working in areas that are completely alien to me – financial services, excuse me!?
 
Rick, my coach, exclaimed in the pool a few weeks ago that he had assumed I had just turned full time as an athlete. I looked at him incredulously – erm, no, there's this small issue of having to LIVE, and as someone considerably asset poor (as in, total asset destitute), this is completely unrealistic. I had a pep talk about how work shouldn't take the focus away from my training, but realistically, I need to put a lot of energy into this too.
 
I feel like I am setting myself up for the future here, as so many people have said to me: once you've worked for yourself, you are essentially unemployable. Because you will NEVER want to work for anyone again. And in a very short space of time I can see that all too clearly!
 
It hopefully rings recognition in some of you as most of us are hard-graft age groupers balancing demanding jobs, family lives and all this training on top. And it's tough. Really damn tough. But we do it for a reason, so it is vital to protect that reason.
 
People often tell me (okay, mostly my mum) that life is "all about balance". It's an often used phrase, but it's one of those cliches which is absolutely true. It is unbelievably hard to balance everything when you're putting so much energy into everything you do. It feels like something has got to give. You find yourself thinking "well if only I didn't have to do that." But it doesn't work like that. So we only do what we can do, and do it as best we can.
 
My life is in a way much harder now. I used to work 9-5, walk away from my office and not think about work at all. Now it is on my mind a lot. Because it is my responsibility now. Yes, there are the great moments where I can go for a run in the afternoon, or take weeks off to go on training camps because I'm not limited by 25 days of holiday per year anymore. But the difference is I don't get paid to do it. I only get paid when I work. I sometimes work evenings, weekends, and pull some long hours.
 
But I wouldn't change it for the world. I am in a place which is so unbelievably exciting. It's challenging, rewarding, and a whole new journey of self discovery. I am channelling energy into everything I do, and I have no idea where I will end up. But this is what makes life so fun, right?
 

Robert Twells April 17, 2014

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Spring is coming. Oh yeaaah. That means race season. When the hell did that come around so quickly?

Anyway, I received all my kit from the fantastic V02 Sportswear last week. Phew, there's a lot of it! I'll be super kitted out in tri suits, cycling kit, running kit and casual wear for the rest of the season! If you ever need custom kit sorting, GO HERE. Because their designs are some of the best I've ever seen. And I even met one of their designers. You know, super chilled, laid back types. 

I cruised around Be:Fit London wearing my cycling jacket and had a few random comments from strangers about how awesome it looked. So it just goes to show! I was up there as somehow, god only know why, but I was asked to be a guest speaker in their 'Experts Theatre'. I was on right after Victoria Pendleton. I mean, come on! Wow. Anyway who would turn down that opportunity??

It was fun actually, it's a show aimed mostly at women and I had a good turn out at my talk, even though I had what the sound/mic guys called the 'bogey spot', last thing on Sunday afternoon at the end of a three day show! Just tried in vain not to forget anything, although it's not liike I have an epic career in triathlon to talk about or anything! Basically it was just my story about how I started out in triathlon not being able to swim and how I was stupid enough to want to do an Ironman.

The usual stuff, but at least if I can inspire others to have a go and get involved in triathlon (I did warn them about how you get addicted and it will take over your life!), then that's pretty amazing. It's exciting to see such interest in the sport – questions at the end lasted as long as the presentation itself, and it's very encouraging that lots of women are interested in participating in triathlon or looking to 'try the next distance', and just need that extra bit of confidence to take that step.

I'll keep this short as I'm now off to try and comprehend the fact that I have a race in six weeks and how time has seemingly passed quicker than the speed of light. 

On a totally non-plugging note, I'm very excited to be racing in this SWISH new kit, and if I don't do particularly well at least I'll look cool in the process! I'm proud to represent all these awesome businesses I work with, and a MASSIVE thank you to all of you for supporting me and believing in me (even when I don't always believe in myself!)

Robert Twells April 2, 2014

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I guess it's natural that as my training progresses, my body continues adapting to the training load. That's common sense. But I don't think I'll ever fully mentally understand how I can be sustaining such high volume training – it's flippin' crazy!
 
I've just completed the biggest training week of my life – 32 hours of hard graft. I had planned another training week in Lanzarote and my coach Rick just rolled his eyes at me. When he sent through my programme my instant reaction was "bloody hell, he's trying to kill me". I had an adrenaline rush just looking at it – a mixture of excitement and nervousness at the amount I'd be pushing myself during that week.
 
Double swim days, 2.5 hour brick runs off long bike sessions. Wow. This was going to take some serious mental application to get through – especially as I was doing it all alone! Many people feed off their fellow club peers or training buddies. I had me, myself and I to get through this!
 
This time my stay in Lanzarote was sponsored – I stayed at the absolutely stunning Tiagua 81, one of the properties owned by Lanzarote Retreats. This was luxurious stuff. I am a triathlete known for skipping off abroad for solo training camps but I usually go basic, to save on cost and because I hardly spend any time there anyway. This was like a premier training camp, business class style! I was also reunited with the very swish Cannondale Slice courtesy of Markus Fricke Cycle Hire. This TT bike is immense. There's simply no other way of putting it. End of.
 
Primarily, of course, I was there to train, and train I did. My life for a week consisted of eating, training, eating, training, eating, training, eating and sleeping. A lifestyle I could get used to all too easily. For some reason it always rains on my first day arriving in Lanzarote then the weather proceeds to improve over the course of my stay – always the same pattern. But we all know the wind is the most ferocious element to tackle on the island, although one day I was starved of a refreshingly cool wind on a long run through the desert, and got quite sunburned, resulting in an exceedingly attractive showcase of red and white patterned skin.
 
I feel like a broken record when I say this, but this time last year I could never even begin to imagine that I would ever complete 32 hours of training in a week. I was doing roughly around 12 hours a week this time last year and I felt like that was pretty full-on at the time! Obviously there's the accurate adage 'quality not quantity' but to be fair, when you're training for diazepamonlinerx.com long distance stuff, endurance training is where it's at.
 
It felt amazing to train on consecutive days without suffering. Strangely, and unexpectedly, I felt recovered before every session. I think I owe this to my fitnaturally nutrition plans, replenishing myself with milk and nuts and all natural good stuff, Cherry Active, which is literally a miracle muscle elixir, and the fact that I was asleep by 9.30pm and lavishing in a resplendent 9 hours sleep every night!
 
I was also lucky enough to hang out at Sands Beach Active, who were interested in interviewing me while I was making the most of the open air pool. There are few better experiences in the world than a swim set under the sun! Apart from maybe my dodgy swimsuit tan lines now adorning my back… I was also priveleged to meet the wonderful Iron couple, Stephen and Bella Bayliss, who reside at Sands Beach.
 
Carrying on with this pseudo-fame trend we also carried out a bit of filming at Lanzarote Retreats! I played an extremely strenuous part, as Mark Fountain, owner of Fountain Fotos, filmed me chilling on a sunbed. It was part of a video promoting Lanzarote Retreats, a base from which to enjoy the island from any angle. I also rocked up with a mountain bike. I can categorically say I did not ride it though – this could have ended in likely disaster!

On the whole I just feel pleasantly surprised that I can sustain that volume of training. It felt amazing, and it is, at the risk of sounding extremely cheesy, absolutely incredible to feel the fittest I've ever felt in my life. (I didn't say fastest, by the way, that needs a *bit* of work!) Rick, in his usual deadpan way, (and accompanied by a shrug when I told him), wasn't surprised at all. I know endurance is my strong point (it's definitely not speed) but having a week where all you need to think about is the next training session and how you are going to address the calorie deficit was the refreshing break I needed.
 
A lot has been going on in my life recently and Lanzarote is my perfect little escape. I am becoming quite attached to the island, building a network of friends and contacts out there, and I'm so grateful that I have the opportunity to do this. So thank you to everyone who made it possible.

DISCLAIMER: Since coming back from Lanzarote I have had a cold and four days off training so THAT'S what 32 hours of training does to you…
 
 

Robert Twells March 25, 2014

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It would be fair to say I haven't written a race report for quite some time. This is largely due to the fact that I haven't raced for quite some time. It's all that 'off-season' slacking off. If only.

So I signed up for a half marathon a while ago; just a local race. There was that 'it's a local race and therefore I simply have to do it' obligation going on. I announced it to my coach Rick a week before in an 'oh yeah by the way, forgot to tell you' manner, which he was not impressed by one slightest bit.

I got a bit of a lecture on how structured his training programmes are, and how this can't just be dropped in without it compromising the programme and the purpose of the programme. Oops. Then after some deliberation a few days later it was all fine. We were good to go.

I know it's going to sound a bit insincere when I say I hadn't done any training for this. But really, I hadn't. Okay I can swim, bike and run, but I hadn't done any run specific training targeted at completing a half marathon in a good time. For instance, no long runs (over an hour), and absolutely no speed work. Oh and no taper (coach's punishment for my lack of thorough planning/communication fail). This was going to be flukey, to say the least.

So after a busy week consisting of a few days in London, 6 hours on my feet at the triathlon show, probably far too much wine and defiitely not the best training week of my life, I turned up on half marathon day actually feeling nervous.

Thing is, because I have a few sponsors now, there is an unspoken expectaton for me to perform really well. This time last year I could turn up at a 'race' (I never actually raced! God no!), be completely anonymous and just run the thing comfortably, get my medal and go home slightly smugger than your average sofa-dweller. 

But people expect me to be good. Which I'm actually not. So anyway, I felt pretty nervous, knowing I'd have to work supremely hard to get a rather average time. This course is also notoriously hilly, which really didn't help my borderline desperate situation. I was hoping I might be struck down with last minute man flu but even with a bank of potential excuses lined up in my head, there was no way out.

I started off running around 7 minute miles which I knew wasn't sustainable but I also knew I had to push my hardest. This race meant nothing to me; it wasn't even a C race; probably a Z race if it existed! Part of me knew I had nothing to prove but at the same time I felt I had to work hard so at least I wasn't at the total back of the field…

At 5 miles I was on a 5 mile PB, but that may not count given that my PB was from about 3 years ago and I think may be the only 5 mile race I have ever taken part in. At half way I knew I was slipping a bit. The hills were hurting. My lungs felt like they were punctured, and in general, my legs felt like they'd been sledge-hammered. So feeling good. Yeah, the power of disillusionment. 

I kept thinking about the mile long downhill finish, convinced I'd make up time lost on the up hill sections. A few gels down and I was working extremely hard to maintain my pace at around 4:30 min/km (I know, hardly a nuclear-fuelled missile over here.) The downhill bit finally arrived and I just tanked it, literally. A mildly amusing moment when I overtook an unruly-haired guy who proceeded to scream with a contorted grimace on his face every time someone overtook him. Silent head chuckle. 

This stretch seemed unreasonably long considering it was downhill, but my now 6:30 minute miles (not sure why I'm switching between km and miles, just go with it) were hurting so much it felt like time had stood still. Until I rounded the corner and attempted a sprint finish, peaking too early and slowing down before the line in a massively anti-climactic non-victorious sprint fail.

So after choking back oxygen into my lungs and spluttering in a rather ungainly fashion, I made it in 1:43. Still pretty average to be honest, and after all that effort as well! It was, however, a PB for me by 3-4 minutes, and that was a pancake flat half marathon course a year ago (probably the last time I 'raced' a half). There was a silver lining in there somewhere, I convinced myself.

I was 43rd woman out of 340 and 19th in my category. Definitely not topping the leaderboard anytime soon! But all in all not a bad day's training. That's the way to view it. And as my coach pointed out, he deliberately didn't put in a taper so maybe a few minutes to shave somewhere along the line. In the meantime, keep grinding. It hurts for a reason. 

Robert Twells March 4, 2014

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I wrote a post after my end of season break about the importance of listening to your body and letting that 'need to train' come naturally. But I'm revisiting this subject as it's not only relevant, but also seasonally applicable.

What I'm trying to say here is that it's February, the weather is quite frankly something reminiscent of a Victorian torture chamber, the renewed vigour for world dominance stemming from New Year's resolutions has faded into a reality check that it's probably never going to happen, and we're in that rather frustrating 'void' – the limbo period between the Winter off-season and race season.

Motivation, therefore, can fluctuate, to say the least. I see plenty of this on my Twitter timeline, and I'm no different. I have serious off days. It's one of those calculated situations, however, where you need to be really switched on to your body. Yeah, try telling that to a triathlete. *cough, cough* (aka – 'those who do not listen to their body'). 

I'm pretty damn motivated. I know we all think we are to some extent, otherwise we wouldn't do what we do. But recently I'm lacking motivation. I'll have days where I smash out 5 hours of training with a click of a finger, and then days where I don't want to train at all. This isn't over-training, it's just the fluctuating nature of motivation. Sometimes it likes to be there, in your face, encouraging you like a dangling carrot. But sometimes it prefers to hibernate, refusing to acknowledge its own existence.

I think it's fair to say we all struggle from motivational peaks and voids. But there is one key message here which we hopefully are all learning as we continue to plough on this journey of self-discovery – listening to your body. It's one thing feeling like you're not really up for it, and another thing feeling worn down by it. Because it can get to you like that; it's sneaky. You cruise along feeling bloody brilliant, knocking out day after day of productive training sessions, those ones where you feel you're awesome and invincible, and then BOOM. Suddenly, out of nowhere, the motivation has done a runner. You're flat, lethargic, and lacking inspiration. 

It's tough to do, and I think it's a never-ending learning process. But we have to distinguish those days where we feel like we can't be bothered to train between those where our bodies are telling us to rest. Some days you feel so far removed from being motivated you kind of wish you were ill so you'd have a good excuse not to train. Or is that just me!? Then you power through and MTFU – resulting in a good session. "I'm really glad I did that after all". Yeah, we've all been there.

But sometimes it really is a case of listening to your body as it shouts "help, I need rest!". I know when I need rest now, but it still tries to confuse me at times, that demon popping up in different guises telling me why I shouldn't train today. BACK OFF MR. I've got this in hand. I know because I don't tend to feel tired anymore (when I say tired, I mean training exhaustion. When you're truly knackered). Obviously I get the superficial tiredness, but not that total exhaustion where you're crying out for a rest day. 

On the day I flew back from Spain in early January I was going to train. I got up super early to do a few sessions before my flight, but honestly couldn't think of valtrexmeds.com anything worse. I didn't feel tired, I just felt completely opposed to training. Like it was the last thing in the world I wanted to do. I knew I needed a rest day, so even though it was 6am and I was standing fully prepped in running kit, I sacked it off.

My body doesn't recognise tiredness as a legitimate excuse for a rest day anymore. This is because I am so used to blocking it out, every time it appears, I push it away and power through. Because I have to. And pretty much 100% of the time, it works. Tiredness is just a state of mind, right? So now I know, when I feel completely devoid of any inclination to train, and I actively despise the thought of it – hello overtraining. Yep, time for a rest day. One rest day later, and I'm consumed with enthusiasm. That's the way it rolls.

The there are those days where you just feel a bit like you can't be arsed. Yeah, they're more common, and they come in stages. You'll have a really good patch for a while then go through a phase of 'can't-be-bothered-ness'. I'm having one of those now and it definitely isn't my body telling me to rest, it's my rudimental laziness shining through (yeah I'm actually a lazy person just pretending to be energetic 😉 ) These are those periods when you can MTFU and get that ass out your door. The weather is not helping situation but we all know that it makes us harder, stronger, better. 

The thing is, when you are spending SO MUCH of your life motivated, every single day, multiple times a day, getting out there and training, it is hard work. Mentally, it is tough. You're investing serious energy, commitment, dedication, drive, time, and passion on your goals. You cannot possibly expect to be motivated every single day of your life. Some days, just chill out. Accept it's not going to happen. If you force through it, you won't enjoy it, and if you're not enjoying it, what's the point? It will also probably end up being an unproductive training session – 'junk miles'. 

One thing I have learnt, which I mentioned in my end of season recovery post, is that the motivation has to come naturally. If I accept I need a rest day, my motivation comes back with a vengeance. If I feel a bit like slacking off but then manage to get myself in gear, I always enjoy it. But forcing yourself, day after day, will only end badly. You will become bitter about training. It's like Pavlov's dogs – you'll associate training with negative thoughts. 

At this level, what we are doing takes some serious strength of mind – we just need to channel that motivation and fine tune that 'listening to your body' skill. It is imperative to anyone who wants to achieve their goals. When we wake up and it's dark, cold and raining outside and you are having a mental riot in your head about whether to stay in the warm, cosy comfort of your bed, we have a choice. Make it the right one. Stay focused on your end-goal and most importantly, don't forget why you're doing this – for enjoyment.

 

Robert Twells February 12, 2014

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It’s tough out there. Let’s not dress it up – life is pretty brutal sometimes. It’s a harsh environment and things are in place to test our mental and physical fortitude. Then you get weirdos like us who decide to make it even harder by deliberately adding a bit more into the mix.

This one is a bit more thought provoking than usual. And no more training camp chat (until the next one!). I wanted to share my thoughts about life getting in the way of stuff, and stuff getting in the way of life. Because as everyone knows, whether you’re a triathlete or not, it’s a bit like a juggling game in the circus of existence, and it eventually takes its toll. No matter how hard you are.

 There will be negative things that go on, there will be negative people, and you will harbour negative thoughts. The key is perspective, and I know this sounds a bit obvious, but it’s all about mind set. Turning situations around into positive ones is really hard; it’s a skill. But it’s an invaluable one, because you know what? Don’t be beaten by it. You don’t deserve to.

Various stuff has happened to me recently, and although it’s a rollercoaster, life being what it is, I have had to dig deep and extract some serious positivity out of it. The thing is, I didn’t actually find it particularly hard. Maybe I’m getting good at turning bad things around into positive things. Maybe, in Matrix-style placebo, I just THINK I’m getting good at it!? Who knows. It’s certainly an asset though.

It doesn’t take long before you start seeing little glimmers of reason behind your decisions, or your circumstances. Things that justify it, that make you think “yes. This is obviously meant to be.” I’m going to provide a really rubbish but relevant example.

At the end of 2012, the year I started attempting (and embarrassingly failing) to compete in a few triathlons, I was suffering some knee pain from running (overuse injury). I had to stop running for a few months, but swimming was ok. So I swam most days. This was when I was starting right out, having only learned front crawl earlier that year.

Anyway, because I couldn’t run, and mostly couldn’t bike either, I ended up swimming far more than I would have ordinarily. As a result, my swim improved quite drastically, and in the space of 5 months, I cut my half Ironman swim time by a massive 14 minutes.

I know you might interject here with an assumption that my swim would have improved anyway. Yeah, it probably would. But I know that focus on my swim over Winter proved valuable to me. The injury was what we call ‘a blessing in disguise’.

Lots of things happen like this. You might do really badly at a race, and beat yourself up about it, feel disappointed, dejected, wonder what’s the point, contemplate giving up… But you don’t. And you know why? Because you can visualise that finish line, and you KNOW you can do better. And you damn well can.

My coach Rick recently made me run a god-awful cross country race the week I came back from my camp in Lanzarote – only 26 hours of training that week, no biggie. It was off-road, muddy, slippery, wet, brutally hilly, and even involved 50 steps (twice). I was absolutely knackered, hated it, and got a pretty rubbish time (30th female or something). But you know what he said to me afterwards?

“I knew you’d be tired. I put it in your programme deliberately. Because I knew you’d get a time you’re not happy with, and you’ll want to come back next year and absolutely smash it.”

It was to drive me further. Incentivise. Push harder. Succeed.

We’ve all been there. I think many can relate to this feeling. We all want to be the best we can be. So when stuff happens to you, whether it’s about your triathlon goals, your work, your relationships, your life in general – embrace it. This is your opportunity to turn it around into something amazing.

Remember, there are no mistakes, only lessons. Everything happens for a reason. 

Robert Twells January 28, 2014

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Virtually a week after my solo training trip to Lanzarote I was flying out to Alicante (might get some drop off in my readership here!), for a long weekend swim-focus camp with Swim Smooth expert Martin Hill at Triathlon Training Spain. It’s tough but someone’s got to do it!!

I was looking forward to a few days away to refine my swim technique but didn’t really know what to expect as I have never done anything like this before (not even a group triathlon training camp – I always tend to do stuff on my own, in a borderline socially reclusive kind of way…)

Anyway, after being collected from the airport I did the normal thing within an hour of touching down and changed into my running stuff in the back of the car. Straight out on a 1 hour run along the sea front. I think this was the dawning realisation for Martin that I was going to be like this all weekend…

Later on it was pool time, and we were being filmed. Uh oh…

There were just four of us which made a nice sized group, the dynamics were also great so we all hit it off straight away. It’s really easy to get on with people who have the same interest as you, same objectives and stuff. Enter bantersville.

The filming was from three angles: above the water to look at our body alignment from above, from the side to see the catch and pull phase, and from in front to check our breathing and arm position. All would be revealed later on the big screen – no hiding place!

A drive up long curving roads up into the middle of the mountains, and we reached Martin and Linda’s home. Happily met by the wagging tail of Cal, their German Shepherd, and a freshly brewed cup of tea, we settled down to watch (and laugh at) ourselves swimming on the big flatscreen.

The two hour video analysis in slow motion which then ensued was fascinating – with true alignments drawn on top of our positions to show what position we should be trying to achieve in the water. We also watched videos of pros (swimmers and triathletes) to show correct form and technique (hello Harry Wiltshire).
The best bit was the three course dinner which had been lovingly cooked by Linda and which awaited us after the seminar ended. Seriously good home-cooked food, and a cosy, immaculate bedroom. It was like being at home – only better!

The next day I was up before sunrise to get in a Wattbike session and brick run before the day of swim training began (of course. No rest for the wicked). After a hearty breakfast we were off with packed lunches (courtesy of Martin’s wife Linda) and on our way to the beach. Sounds idyllic no? Well, as much as I would love to gloat about the hot, sunny climate, it was in fact a cloudy day, around 13 degrees celcius with sea temperature of 14 degrees. OMG. This wasn’t going to be as pleasant as anticipated… That’s pretty much UK lake temperature at the beginning of the season, and we all know how hideous that feels.

The sand was cold (yes, actually COLD) and as we “warmed up” on the beach I was kind of dreading getting in. And I was right – it was painfully cold. My feet were excruciating with the cold and my face went blue after about 15 minutes! Sure this is not what I signed up for?! Warm weather training camp in Spain!? Basically I’m completely inefficient when I’m cold (more so than usual), and I can’t seem to move through water at all. It’s like being a tank in glue.

We worked on some open water skills for a while before attempting to warm up/dry out in a coffee shop (apparently Alicante is famous for chocolate – who knew?!) before heading to the pool for a 2 hour swim technique session. This is where the real grind began. It was very focused on marginal gains so involved drill, after drill, after drill. Really good stuff though, (doggy paddle, anyone?) and all different, including using the awesome Palm Paddles endorsed by many a pro triathlete! The time flew by – Martin was 100% attentive, never taking his eyes off us for even a second. I was absorbing information like a sponge – any insight I can get into improvement in my performance I grasp desperately (because I desperately need it!).

Day three dawned and this time I watched the sun come up turning the mountains a shade of red during my wattbike session, pre-breakfast (breakfast like a King, FYI). The day was going to be glorious – not a cloud in the sky; just mountains, blue stuff and that penetrating warmth from the sun. More of this please!
After breakfast we had a bit of time so did some strength and conditioning. Martin showed us how to use pull cords for dry land swim training, although Rick has had me do some of this and my strength and conditioning coach, James Drabble from Trojan Training, writes all my S&C programmes so I was familiar with most of it. I ended up doing my S&C programme since we had time – picture this: TRX and resistance work under the sun – beats the gym ANY day, even though I was dodging sap which was dripping onto me from the massive tree in the courtyard! (Don’t ask).

Off for another sea swim but this felt like an ACTUAL holiday this time. The sand was warm (that’s more like it), the sky blue, and it felt seriously good, even in the water. The only demotivating bit was when us three girls were all swimming flat out and when we looked up Martin was on his back sculling ahead of us at the same pace. Show off 🙂

Another 2 hour stint in the pool and we were filmed again, so when we went back to the house to watch the comparison, it was good to see small improvements in just a couple of days. The reason this is possible is because it’s so intensive. Having a coach with you 12 hours a day is pretty full-on. Even when we weren’t training, Martin is a fountain of knowledge and without imposing this knowledge on you with self-assertion, he rather humbly offers information and answers with clarity and patience.

It was unusual focusing on just one discipline (well, mostly anyway!) but immensely useful. Not only that but without the knowledge acquisition, skill development, technique refinement and self-analysis that the swim camp offered, it was just fantastic to get away and train in the mountains and by the sea and be looked after with such care and attentiveness that it felt like home from home!

With less than two years of swimming under my belt I obviously need as much help as I can get! Having said that, I’d recommend this to anyone – training and holiday – what more could you want?

DISCLAIMER:
I won’t be going on any warm weather training camps for another few months so don’t worry… no more sunny brag-fest pics for a while…
 

Robert Twells January 19, 2014

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Christmas is literally the same thing every year. I’m no bah humbug but it is dull, let’s face it. It’s the biggest widespread anti-climax known to man. Months of build up for one day, after which we all feel crap because we’ve over-indulged, over-spent and over-emphasised the fun Christmas brings in reality. Because we all know that Christmas is only fun when you’re a kid!

It is a lovely time for family and friends though, but I do feel the same about New Year’s Eve. I am historically a NYE evader. It’s an unnecessary opportunity for the vast majority of the population to get mind-numbingly inebriated, all those falsified claims for resolutions just because it’s a new day – none of it appeals to me. I always attempt to escape this. A few years ago I wild camped in the Brecon Beacons in the middle of the mountains. Amazing. Last year I wild camped on the cliff top at Beachy Head in a storm. Amazing. Create your own experiences – there is no need to chemically alter your brain in a bid to have fun! I’m sure I’m preaching to the converted here, dedicated triathletes and all that…!

Anyway, this year, I wasn’t really feeling Christmas. Probably because the day after Boxing Day I was flying to Lanzarote for a five night training trip in the sun! On my own (yes, I’m a social recluse at times), but I sometimes love nothing more than getting away from it all on a long ride or a long run, immersed in the natural landscape. Plus I was looking forward to hooking up with a few contacts I had made prior to heading out there.

At this time of year, Winter in the UK just sucks. Undeniably so. I couldn’t wait to get some decent training in, and better still, in hot sunny weather. I chose Lanzarote because I came here on my own last November to race the 70.3. The island is small so I know most roads and major places, so there’s no risk of getting lost on the bike, and it’s nice to be around familiarity. I know the score here, the weather, roads and everything is just perfect training terrain so it seemed the sensible option!

Winter training in the sun, no, just spending a part of Winter in the sun, is good for your soul! Up at 3am on Saturday and after a couple of day’s over indulgence I was very ready to eat healthily again and start some serious training. My coach Rick described my training plan for while I was out here as “killer”. YES. Just what I was after!

Saturday, Arrival
I arrived around midday, picked up my hire car and made my way to my self-catering apartment. I stayed here last year so I know the (English) owners and it was nice to have familiarity around me. Out for a 1 hour run down to La Santa and back, I just got back before the rain (yes rain!!!) hammered it down and did some s&c inside. I was lucky enough to go and have a look at Tiagua 81, invited by the lovely Heidi, who does the marketing for it. I’m definitely staying here next time – stunning luxury self-catering accommodation for groups or individuals, perfectly geared up for keen triathletes! (Pool, bike room, and somewhere to wash your kit and rinse your wetsuit – no thanks hotel room!)

I also collected my bike from Markus Cycle Lanzarote. I ordered a road bike but he upgraded me to a beautiful Cannondale Slice TT bike! Thanks Markus! Shortly after we went for dinner at La Cantina in Teguise and were met with James Mitchell, resident sports photographer (check out his work, very decent stuff!). He’s also quite funny, in a sarcy kind of Northern way! I hope to be teaming up with these great guys when I’m back here, which is very exciting! Also gives me a reason to return, as if I need one….

Sunday, Day Two
I set off out on the bike early but the winds were ferocious. I kind of thought this was normal for Lanzarote and kept telling myself if would be great training. I snaked up through the Montana de Fuego (mountains of fire, the volcano region), and was loving every minute. I couldn’t work out why I was so fast, averaging 21mph, it felt simply amazing! I cycled down to El Golfo, the inland green lagoon edged with black sand, then across to Playa Blanca to do some tourist spotting. As soon as I turned around it hit me. The wind, and the realisation that the wind was going to my progress going back hellishly slow.

Hell is actually a pretty good description. It was painful – every single iota of my being was in pain trying to fight against this 40mph headwind. I felt helpless, I was hardly moving and was so far away from home I knew it would take hours. A number of scenarios came into my head, from getting a taxi, to stopping to walk, to crying helpelessly – I did none of these things but just grimly ploughed on. I also forgot to take ANY food or anything resembling energy. Massive faux pas.

I made ridiculously slow progress. On one section going uphill back into the volcanic mountains my Garmin happily bleeped to inform me that I had completed a 9+ minute mile. 9 minute mile!!!?? I can run faster than that! WTAF!?? The expletives coming out of my mouth and running through my head up this top section were probably best not repeated. I finally made it back, starving and a bit angry that the wind had put me through that!!

I chilled for a bit before heading out on a run and swim at Club La Santa 50m pool. This is paradise. Sun on your back, pretty sure it’s one of the best training pools in the world. Short run straight out of the pool and similar story regarding the wind – I could barely move in a forwards direction when going into the headwind. It was a bit like running on a very noisy treadmill!!

Monday, Day Three
As soon as I woke up I knew it was going to be a perfect day. Sun, and absolutely no wind. I was excited for my massive 5 hour ride and had planned the best route on the island for this day. I set off packed with bars, a peanut butter sandwich and some energy drink (I listened to my nutritionist this time, thanks Fitnaturally!).

The roads are like silk, the sun was up and not a cloud in the sky. Today was going to be memorable. I headed out on part of the course I knew from the 70.3 race and up this huge long climb to the top of Tabayesco hill. Down into the valley again and up a very long but stunning sea-cliff climb up to the famous Mirador del Rio viewpoint. I actually paid to get in even though I have seen it before, because I was fresh out of water and thought it would be prudent to get a coffee while here. Would be rude not to really – we all know about the obligatory mid-ride coffee stop!

I basically headed back the same way but it involved the absolutely wonderful climb up the hairpin bends, which, sadistically, I really enjoyed! (Apart from the bit when a massive coach came around the corner and I was very nearly a goner over the edge). Back after 5 hours of breathtaking cycling and out onto a short brick run.

Later on, after some much-needed sunbed time (hello tan), I went down to La Santa for a swim in the lagoon. Oh god, it was freezing. Like UK freezing. What is that all about?! It’s supposed to be the African coast! Ok, it’s the Atlantic, got it. Sure it shouldn’t be this cold though… Without a wetsuit, it was Baltic. But a very invigorating 30 mins and I’m sure it actually did my sore muscles some good…
 
Tuesday, Day Four (New Year’s Eve)
Today was an easier day. I had a 1 hour bike session which proved quite interesting, as I did a loop which I thought was a really good circuit near me. But then I went too far down a ridiculously long hill, and by the time I got to the bottom I realised I’d have to go ALL the way back up or go via La Santa again which also involved a big long hill, and I knew I definitely wouldn’t be back within the hour! So I thought I’d be clever and saw on Google maps that I could make a shortcut down a minor road. Genius.

Or not. Shit. It was like one of those unmade roads. Seriously, I got itchy tingly hands from the vibrations up the bars. There was no-one around, I was trying to avoid all the potholes and lumpy bits but bloody hell, this was ridiculous. I’m committed now, can’t turn back. Eventually, after what seemed like a long way, I climbed a hill and saw two cyclists ahead. Yes! I’m not the only one!

I cycled more happily towards them until I approached, realising they were on mountain bikes that they had clearly hired. Right. That makes sense. I can’t imagine how stupid I must have looked bumping away on a TT bike down that entire road…

Straight out onto a 2 hour run. The first bit was like ‘going through the motions’, you know, one of those runs where you look at your watch and are just filling time. Until I discovered a path, that is… After about an hour I looped towards the ‘Montana de Fuego’ again, and saw a trail with a sign to some mountain 2.5km away. Doing it.

So I ran down a dirt track until I got to a place where a few cars were parked. Saw a trail which started to descend straight into the lava fields, and went for it. The terrain instantly became very challenging. It was so rocky that you had to focus really hard or you’d trip right up, ad you definitely don’t want to go stacking it onto lava rocks (the surface is very rough! Kind of like a cheese grater).

It was, however, absolutely breathtaking. I was in the middle of absolutely nothing. It was like a desert. A lava desert. Sinister black rock as far as the eye could see. Eventually I reached a mountain, but it was kind of like halfway up, so on reaching it, the ground opened out before me into a massive, vast crater. The inside of a volcano. There is very little life on the island of Lanzarote but I can quite wholeheartedly say that the scenery is somehow simply stunning.
Here I was, the sun burning down, the sea glistening in the distance, the blue expanse of sky above me, and all around me, nothingness. Just rocky desert. I was quite far from civilisation but for me, these are the moments I will cherish. I will never forget this run. Ever.

Later on, after some obligatory sunbathing, another awesome swim in the Olympic pool and I went back to write my last blog of 2013 (link) and get ready for NYE. To be honest, I was quite happy to stay in on my own and get a good night’s sleep in preparation for another big training day. But I had been invited to celebrate with Heidi and some others at La Cantina in Teguise, so decided to go ahead and join them.

It was fun; a glass of wine, some music, and in Spain they have this weird thing where on the countdown from 10 on NYE you have to try and eat a grape every second. Like that’s possible. (Apparently it is but most people fail to do it). I didn’t even try, I just watched the fireworks and the Spanish dancing thinking about how I need to get back soon otherwise I’m going to find tomorrow’s training tough! I did meet someone very, very interesting that evening though, who I may be working with in the future… watch this space!
 
Wednesday, Day 5 (New Year’s Day)
Happy New Year! Today was strange, the first day of a new year but looming darkly in my mind was the acknowledgment that it was also my last day here. I did not want to be going home. But I’d arranged to ride out with James so was looking forward to some company for a change. I had to do 4 hours but he only wanted to do a couple after a recent accident so I said I’d meet him in Teguise in 45 mins hile I go via La Santa and Famara.

Haha, fat chance of that! Either I massively over estimated how fast I am on the bike (not at all, FYI), or I totally under estimated how long that road is. Over 1 hour and 18 miles later he was outside the cake shop being given offcuts of a chocolate wedding cake. Get in. So after a bit of fannying around (this is his terminology, not mine) we set off towards  Arriete with the plan to do Tabayesco hill.

A few nostril snorts (also known as a footballer’s spit), some deep and not so deep conversation and a bit of banter later, we took a token stop at Tabayesco for a photo opportunity. A long climb with sweat dripping into my eyes (seems like a foreign concept when immersed in the meterological pleasures of UK winter ),  and we took a coffee stop at the top. Although, I did get passed by a very determined Italian man at the top of the hill on a mountain bike who refused to get chicked! He dropped me like a hot potato actually… Fail.

Serious discussions around the consistency of a biscuit ensued and after refreshing ourselves with water top-ups and a  much-needed caffeine boost, it was going to be all about the descent. We cruised back at a pretty decent pace and I left James to do the Famara/La Santa loop again, after a 25 minute discussion at the side of the roundabout.

I had a few hours rest before another lagoon swim and run. I finished the run with a 1 mile time trial around the La Santa track, so was pleased to be clocking 7 minute miles after a big training week. I ran first, so by the time I got into the lagoon it was approaching 6pm, and I knew one thing, it would be COLD. It goes through waves, kind of like this. ARGGH @*#% THAT’S COLD!!! I’m kind of getting used to it now. Actually it’s really not so bad. Oh god I’m getting cold again. Getting seriously cold now. I need to get out soon or I might drown. Honest.

In the car, heating on full blast, and I was shivering and shaking like Elvis’s leg. I eventually managed to warm up (a hairdryer was involved after I got out the shower. Yes, that bad) and I had been invited to Heidi’s place for a drink. So I head over slightly remorseful that it was my last night here, but excited to meet all of Heidi’s children and pets, and which proved to be a lovely evening. There’s something about the hospitality on this island – maybe people have more time, maybe they’re happier being in the sun, maybe I just got lucky. But it was heart-warming.

Day 6 – Going home
Not much to say here – I had a planned swim and run so got up early, although there was a ‘mini triathlon’ in the pool so I just ran for an hour instead. Packed. Left. Drove to the airport. Went home with a very sad face. End of story.
 
So I don’t want to talk about the going home bit much. But this was such an amazing trip, for so many reasons. Ok, it’s glaringly obvious that the weather is an important factor! The people were wonderful, thank you so much to everyone who made it such a rewarding trip. The training, of course, was the best thing ever.

Because I love doing it, and I’m sure you can relate to that. Because it doesn’t matter if I’m on my own, it makes me happy. A 26 hour training week and I’m stil feeling good a week later.

I had experiences I will never forget, moments that will last forever. And for me, for this journey I’m on – it’s this. This is what it’s all about.

See you soon Lanzarote. x

 

Robert Twells January 9, 2014

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It’s the time of the year when we all start to reflect on the year just passed. Not only our achievements in the world of triathlon, but everything. I wanted to take some time to write about this – not just harping on about how great my year has been, blah blah blah, but the rest of it. The real stuff. Why we are here, what do we want out of life…

Each and every year, my aim is to look back and feel like I have really lived my life. To have challenged myself, achieved things, overcome things, and most of all, to have taken away amazing, memorable experiences that I will never forget.

Take triathlon completely out of the equation (because it wasn’t IN the equation!) and 2011 was easily the best year of my life up until that point. I experienced things I had never come close to and many people never will. If I can get to the end of a year and feel like “yes, I have really made the most of my life”, then I will feel happy that when I get to the end of my life, I will have no or very few regrets. That I have lived life to the fullest, taken every opportunity I can, discovered things about myself and others, and had enriching experiences that will last forever.

On New Year’s Eve last year I was in a tent in a storm at the top of Beachy Head cliffs. (I’m not a fan of NYE, I like escaping it). It was actually an incredible experience and I know I’ll never forget it. I went on a run today and I thought afterwards, “I will never forget that”. Every time I have a moment like that, I savour it. Because for me, this is what life is about.

So at the end of last year I was extremely happy with what I had achieved in 2012. Probably beyond my wildest dreams if I went back a few years. I travelled to Thailand on my own to rock climb, went on a climbing trip to Siurana, ran my first ultramarathon, ran three major marathons, completed my first Olympic triathlon, my first half Ironman, I learnt to swim properly, got a triathlon coach, received a promotion at work, met a guy I quite liked… 😉 – it was hard to top.
There is no way in a million years that I would expect to be in this position now, having progressed in triathlon a bit and sat here with 15 sponsors. I know I’m incredibly lucky, and luck plays a part among other factors. But I strongly believe in the ability to make whatever you want from yourself. I remember my best friend saying to me when we were still young, “you always land on your feet”. It annoyed me at the time because I just make stuff happen. I’m one of the most determined people you can get, and I’m truly relentless.

This year has been so fantastic in so many ways, and I think creating experiences that you’ll never forget is something to be treasured. Ironman is obviously my major event of the year, and like anyone, the training takes over your life for the better part of a year, but that feeling when you cross the finish line is something you will cherish forever.

Ironman, one of the best experiences of 2013

But my most memorable things about this year apart from travelling to Paris and Berlin to do the marathons, Mallorca 70.3, training camps, and topped off with an amazing New Year’s Eve in Lanzarote  (all the physical stuff that has happened) is the emotional side of my journey. Wow, it’s been intense, it has to be said!

Training at such intensity, that step into dedicating your life entirely to something – is a big thing. For you and for those around you. I know the people closest to me have had to endure endless triathlon chat from me which I know must get hideously boring! And more importantly, they’ve demonstrated wonderful patience as I have put my energy into this one goal, and what’s more, have supported me along the way. That’s something incredible, and means more to me than any Ironman finish line.

My amazing mum and dad

I’m not great at showing appreciation sometimes and although this blog post is verging on dull sentimental thank yous, I have to reveal this huge bit of gratitude I have because it’s this kind of stuff that really keeps us going.  Through all the hard times and through all the elation too.

My life has changed radically this year. In fact, this year, my life has probably changed more than it ever has.  Sounds a bit extreme, but it’s actually true. I have gone from being a pretty rubbish triathlete who wanted nothing more than to do Ironman “just for the challenge”, to slowly but surely carving a path into the triathlon world. I think I have said before, I have no idea where this path will go but I am willing to put everything into it, because it feels special to me.
I am still unbelievably overwhelmed with all the support people have given me. I frequently think, WTF, seriously, why is this happening to me!? But it’s genuinely amazing, and I am eternally grateful. I know this sounds unbelievably clichéd but there is NO way I would be where I am without the invaluable support and help I have had from other people.

This has truly been a lesson learnt. Despite all the cool places I have been, cool things I have done, cool things I have acquired (new kit anyone!?) – it is actually the cool people that are in my life, and I think everyone’s life, that really benchmark where we’re at in the world.

I couldn’t be any more excited for 2014. I love new years, because they bring new opportunities for me to tick things off, have life-changing new experiences, achieve new things, meet new people, and write more new blog posts.

So I’m not going to prolong this gushing diatribe any longer, but thank you, for everything. You know who you are…

Robert Twells January 1, 2014

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