Smoothie time

My yoga teacher has been running a really popular detox programme this January and as part of it she is producing absolutely these absolutely gorgeous smoothies. They are certainly a great way of kick starting the day - or just as part of re-fuelling after a morning swim session.

I really enjoy the yoga workouts and the Budokon style provides strength, agility as well as flexibility - this video of our class gives a great idea of what it is about.

PowerYoga Guernsey Website

RunGuernsey.com - a new website

This new website is a resource for all things to do with running in Guernsey.  Nikki Neal's article on the Wye on Way 50 mile ultra marathon is an interesting read.

Website :runguernsey.com

There is also a Facebook page. 

Cross Country Season

Autumn comes around and my thoughts turn to being competitive in the local FNB Cross Country League.  Of course each year as I get older, being competitive starts to take an on a new meaning.  My expectation is also associated with a caveat according to how fit and healthy I have been.

This year's campaign started with a decent race at Delancey Park - I like racing three miles, but I felt fairly flat but still managed a reasonable performance in 5th place behind people I'd probably expect to get beaten by - some quick 1500mtrs runners. 

Sadly that was the onset of a bit of illness that caused me to sit out race 2 as I was still full of cold.  I don't really think I had recovered by the time race 3 came around and it was perhaps one of the most uncomfortable racing experiences I have had - slogging a long with no real energy.  Still 6th place at least means I have put some points on the board.

I've managed some better training since then and 5th place in race 4 was a pleasing outcome.  To move up in my league position will be difficult over the last two fixtures - Home Farm and Boxing Day, but at least there is something to aim for.

World Triathlon Champs 2013 - London

Non Stanford strides out to win, Anna Haug a long way back

Saturday morning - elite women and a British winner. Would one of the Brownlee's do the same the next day.

Race kit

All prep'd for the race.

Surprise !

Cold air temps lead to the swim being shortened.

Huge transition

Think this was the biggest transition I have been in yet.

Starting the long run through T1

Which meant a really long run from swim to bike - time to get warm.

Biking past Buckingham Palace

The bike leg was quick - two laps round Hyde Park and down the Embankment went in a flash. Hit good power numbers so pleased with the way I executed the bike leg. Picked up a good few places - only passed by a couple. Loving the Boardman.

 Run was strong, but not super - not surprising giving the run training that I had missed.  Gained more places.

 The finish - 12th place in Age Group - 3rd Brit = satisfied.

 The rain come down in the afternoon but still great crowds that saw a thrilling men's race won by Javier Gomez.

Riding around Lake Annecy

Second part of my Alpine summer holiday was based a Lake Annecy which is simply a beautiful location and this year was the venue for the final and decisive mountain stage in the Tour de France. So I took the opportunity to check out the last climb of the last real stage.

The Semnoz
On the west bank of Lake Annecy a disused railway line has been turned into a bike track and it is just brilliant to ride on as the main road is a bit busy for cycling.  From the campsite it was 9k up towards Annecy before turning onto the climb, so a nice spin out to get properly warmed up.  No sooner than I had left the camp site and a couple of fast guys sweep past so I jumped on.  Don't want to miss a good ride.

In the Tour the riders started out from Annecy and proceeded south before turning west and looping round the Semnoz going over some other climbs before approaching the Semnoz from the north.  I started the climb from the east and it joins up with the Tour route half way up.  From lakeside to summit is was over 17km.  It was definitely a climb of two halves - the first half being easier with a range of gradients and some shallow parts at 3-5% which made for some fast riding, but it was the relentless second half at 8's & 9%'s that picked. Climbing mostly on the northern slope there was a lot of shade which made it less grueling.  In the last couple of k's you come out of the tree line and then there are some really testing ramps before the Tour finish line opposite a hotel and car park.

The actual summit is another couple of hundred metres further on. The descent on the other side is great - starts out a bit sketchy with some sharp bends and dodgy road surface conditions, but there was a fair bit of freshly surfaced road. In all the ride took a couple of hours with about 1hr10 of climbing.



Cod de la Forclaz
On the east side of the lake and approached from the south this climb was much more brutal than I had expected, but so stunning in so many ways.  The profile gives a clue with that tricky middle section, but the recovery phase sets you up for a nice run in to the summit - though it did ramp up at the top.

The view from the cafe at the top though was simply stunning.

Riding round Bourg d'Oisans

Post tri it was time to take in another ride with fellow triathlete Richard Stapley, this time Col du Glandon / Croix du Fer.  From the Bourg d'Oisans side the approach to both is the same and it is only when you almost get to the top that you have the choice of cresting the mountain ridge at Col du Glandon, or carrying on for a couple more km's to go over the Croix du Fer.

After passing the lake where the Tri swim took place you begin to climb along the left hand side of a valley through the trees.  After emerging into a pretty village La Rivier D'Allemont there is a brief descent before the road kicks up on the right side of the valley before switching back to the left on on upwards until you get up to the lake.  Apparently Europe's biggest dam.

A little descent and then a final run up through the high mountain pasture to the turn off for the Glandon and straight onto the Croix du Fer.  It was a warm and sunny day which made for a perfect ride to enjoy some spectacular views.

Col du Glandon

Col de la Croix de Fer

Alpe D'Huez Triathlon

This was one of my target races of the year and we had rendezvous'd with family friends who were also competing, for a week camping in Bourg D'Oisans at the foot of the iconic Alpe D'Huez climb.  The race is part of a festival of multi sport with duathlon, half iron distance triathlon and a near Olympic distance triathlon which is what I was doing.

The swim in Lac Du Verney is in the valley - it's water is chilly - which was some relief as temperatures were in the 30's.  I got mashed a bit in the swim start among the 1,000 or so starters.  I couldn't find a rhythm in the chaos and was some way down on my capabilities. 

I took it steady through transition to compose myself and then set about the bike course.  Through the valley the heat warmed me up and like many euro races, drafting was an issue.  Hitting the climb was tough, suddenly everyone is hardly moving and there's a steady but there's stream of riders to pick off.  I stopped briefly at La Garde to fill a water bottle as I was getting through a lot of water both to drink and to cool.

I think I paced it well, a few riders came past but overall I was moving forward.  Biggest shock was the V5 cat man who passed me - that's 60-65 age group. Chapeau!  I didn't catch him on the run. The first few hairpin bends count down quickly but nearer the top it stretches out and the final drag into the resort is tough as you think you should be there.  Still had something left at the top but saved that for the run.  One tough ride.

Steady transition and off on the run - couldn't say I could tell the effect of altitude or just having ridden up hill for an hour - it was just hard work!  I was picking people off but on a rocky off road trail I was getting hamstring cramping and as my leg cramped so I tripped on a rock and hit the deck. The gel I was a carrying exploded everywhere.  Picked myself up and got moving again and carried on but felt I was having to nurse my legs around.  I picked off a few more people and had got inside the top 100 before the finish.

Result : Second in my age category, 96th overall in 2hr, 23min 22 secs (150th in swim, 119th on bike - 116th up the Alp and 61st on the run)