Long Course Weekend Race Report - Beth Morgan

Coached triathlete Beth Morgan took part in the Long Course Weekend in Tenby last weekend, here's how it went down in her own words, enjoy! 

Getting the 4th medal and becoming a true 'Long Course Athlete' has been something of a dream since I first took part in my first long course weekend back in 2013. Although I remember looking at the guys attempting it and thinking that they were lunatics! That year I did the swim and somehow got round the bike - dragged round by some great guys from BRAT (Ian and Craig Gibson). Then, last year my (now) fiancée and I used it as an Ironman training weekend but stopped shy of the full marathon - thinking the half was enough for a training run.

So, this year, we came back to Tenby - with an ambition to do the whole thing! The weekend started well - lying on the beach before the swim in lovely sunshine and an uncharacteristically calm sea. I felt relaxed but tired after work and spending most of the day travelling up.

The swim itself was ok - pretty rough to start with - I don't mind a bit of a physical swim but I do get quite annoyed when it's done on purpose - that's probably just perception but sometimes it does feel like people go out of their way to disrupt others. Anyway - as I said the sea was so calm for Tenby and although I saw a few jellyfish they were quite deep and actually quite pretty - purple and blue, incredible! Exciting the water at half way was well supported as always - giving me a real boost to go round again.

At this point I'll just make some excuses about my swim (lol)! Swimming is usually my favourite discipline but I came off my bike about 4 months ago and falling heavy onto my left shoulder tore a load of ligaments in the AC joint - it's been a long, painful process but fortunately I have finally got back to the point where I can swim full sets and now can work on getting consistency back in my training. Full credit to my coach Mark Whittle who dealt well with a frustrated, injured triathlete, and was writing custom sets all the time as I renegotiated what I could do with the Physio!

So I found the swim pretty challenging and seemed to swim further than I should have done because of the currents. Speaking to others was reassuring though, as they seemed to have found the same. Pretty chuffed overall - 1.13.09 11th in LCW, 24th lady in the Wales Swim. I should point out at this point that I was 3 seconds off being in the top 10 and therefore going off the ramp to start the bike, dammit!

So, after a refuel and some sleep it was time for a little 112mile bike ride! The weather was dreadful and I was so relieved when they said that we could go off together -I started at 0915 and Nick was due to start at 0945 - I was really glad he wasn't going to have to wait round for another half hour in the rain. So off we went and I managed to stick with Nick and another Brat - Tim Dixon for all of about 15 minutes. Then it was pretty much on my own for the rest of the day. I found a lot of groups would be powering up hills and then easing off on the downhills and flats. Now I ride with my Rotor Inpower (amazing by the way!) Power Crank, I find the way I ride is a completely different style to this. This meant I hardly drafted but that was ok - the whole weekend was training for Ironman and so a good honest bike ride was ideal.  

I had hoped to beat my split from last year's IM Wales (including a puncture) but the conditions were truly awful! I still loved it - can't wait for the photos from Freshwater West - I was laughing at how ridiculous it was to be cycling in that crazy weather! I struggled from time to time with nutrition but generally got round ok and readjusted my goals as I went round - was really happy to feel strong on the last lap (lots of hills second time around) and absolutely loved (as always) getting to finish down Tenby High Street on the bike - the atmosphere is just incredible. 7hrs 8mins 47secs. After 2 legs - 7th in the Long Course standings.

So, again, refuel and some sleep before the part of the weekend I was most worried about, the marathon. It's been a long time since I have done this but I still remember how much mental strength it takes! For some reason in Ironman I think it's a bit easier as you can look back and see how far you have come - realising you have only got a little bit of your race left puts it into perspective.

Starting the run in 7^th, Mark Whittle and I had discussed whether to try to look out for the other girls I was up against and try to race. The run has always been my weakest discipline though and with my long term hip injury preventing a massive volume of run training I doubted my ability to actually 'race' a marathon. Because of this I planned to go pretty easy/comfortable for the first half and then see how I was feeling at mile 20. I have always liked the marathon running mantra 'Even if you think you are starting out too slow, you are still going too fast'. I listen to a lot of Marathon Talk Podcasts and know just how easy it is too get lulled into a false sense of security and then blow up later on in the race.

So having said all that I still probably fell into that trap slightly, lol! I felt really good (famous last words!) and I was lucky to run most of the first half with last year's LCW winner, Emma Newsome. We had loads in common and chatting about our upcoming weddings and races really made the miles fly. Sorry to people around us - sure we were quite annoying at times - I know I hate it if I'm struggling and people are chatting but this was great for me as I was clearly running at a relaxed enough pace!

So I got to half way smack bang on plan - averaging 8.30/mile despite the hills. The atmosphere there was incredible and a real boost. Unfortunately, having run the half marathon last year I knew what I was in for from this point and it wasn't nice! Super hilly, but luckily I go well on downhills (insert weight related jokes here!) and really enjoyed a lot of the costal scenery. Finally coming in to Tenby was amazing - at 2 miles to go I realised I could beat my PB which I had set about 5 years ago at the Rotterdam Marathon (a slightly flatter course!). Once I realised this - it was game on! Hitting the red carpet was magical, again and I definitely found some energy to pick up the pace (sprint is probably too strong a word!). I set a new PB for the marathon 3hrs 46mins and 57secs. This was 15th lady in the Wales Marathon which took me up to 5th lady overall for the Long Course Weekend.

Really chuffed with how the whole weekend went and it was a great experience getting our 4th Medals later on that day - that box is officially now ticked off! Many thanks to Nick for supporting me and cleaning my bike after! Also to my sponsors Reko Sports who kindly provide me with the funky kit I'm honoured to wear and the wicked Ceepo Katana which was a joy to ride as always. Lastly, thanks, to my kind and dedicated Coach Mark Whittle - excited to see where this journey is going next!

Well done Beth, very well done, onwards and upwards towards Ironman Wales now!  

Fix your triathlon race day problems with these smart solutions

Don’t let stress ruin your race experience. Be confident with quick fixes for your race day problems.

Doing a triathlon of any distance is challenging enough. You’re already asking a lot of your body and physical fitness, however you need to train your mental fitness, too. I coach clients to identify and trouble-shoot problems. Here’s how to stop doubt, stress, and overwhelm from crowding your mind - even when you’re exhausted! 

• Focus: During the race, focus on the present moment. This will avoid overwhelm. Think about how to fix the problem here and now. Don’t worry about how it might affect the rest of your race, or your time.
• Small steps: If you start to feel low during a race, break it down into smaller goals. Miles, 5-minute chunks, sections of the course. Don’t think about the entire race as one challenge. Tick off small goals as you get through them.
• React: “Expect the best but prepare for the worst.” Don’t go looking for problems, or focusing on what could go wrong. But be prepared for every eventuality! Knowing that you’ve planned for problems (and practised your response) will give you confidence.

Product Review: The QuikDri Tracksuit

You know the feeling (the uncomfortable feeling…) of sitting around in damp kit after an open water swim. It can be cold at best, or downright risky at worst. 

QuikDri have addressed the problem with their tracksuit; so I bought one to try. Here’s my thoughts:

• What Is It? The QuikDri tracksuit is exactly like a regular tracksuit but the inside is towelling. It’s designed to be put on after an open-water swim event or training. You could even put it on over your swim suit if you’re too cold to strip off. It will help you dry quickly whist keeping you warm and protected from the wind.

• Who’s It For? Obviously it’s for triathletes and open-water swimmers (Channel swimmers and the like would love it!) But actually you could use it after any watersports, or even after a day on the beach. Ideal for British beaches where weather and wind chill can be unpredictable! 

• How Does It Feel? It’s so cosy! Due to the towelling lining, it’s really warm and soft. It soaks up any excess water that you might have missed when drying off. And it will get rid of any dampness so you can get dressed more easily.

• Is It Like A Changing Robe? Nope. It’s a completely different concept to a changing robe. I like to use it after an open water swim session, or a SUP (Stand Up Paddleboard) session. It’s easy to put on quickly (helpful when it’s cold or windy), jump in the car, and get going for home ASAP. No struggling with buttons, zips, and laces. No worrying about being 100% dry. Just a quick change, get out of there, and go!

WhittleFit Recommended!

Team WhittleFit racing roundup - 25th & 26th June 2016

Some great racing again this weekend, here's the highlights: 

• Pembrokeshire Coast Triathlon: On Saturday Stu Edagr and recent WhittleFit training camp attendee Angharad Pocock raced the Pembrokeshire Coast Triathlon in Broad Haven, west Wales. The race has a stunning beach setting, however the racers were rewarded with a choppy sea to go with quite an undulating bike and run course. Unfortunately, Stu had a DNF on the bike (tyre blew out!) but Angharard finished strong to come 14^th overall and 2^nd in her age group, well done Angharad!  
• Cardiff Triathlon: We had lots of friends and coached athletes racing the sprint and Olympic distances at the Cardiff Triathlon yesterday, too many to mention individually, but safe to say that everyone performed exceptionally well. WhittleFit coaches Henry, Lawrence and Mark were extremely proud of their coached athletes and their efforts on race day, well done all.
• Ironman Exmoor 70.3: Dai & Vickie Woodsford and Mark Binding raced the notoriously tough Ironman Exmoor 70.3 yesterday at Wimbleball Lake. This is not the place to go for fast times, however all 3 athletes toughed it out and got some good times. Dai placed 6^th in his age group, Vickie 20^th in her age group and Mark was 17^th in his age group, well done all!