Outlaw Half 2017

I wrote a long report on the 2016 edition so I’ll keep this short. Bottom line: executed well, knocking over 5 minutes off last year’s time. Three decisions, two good, one bad.

Swim training has been going well, more on this below. Bike training likewise; the Dukinfield 50 miler told me I was where I needed to be. Running, plenty of volume in the legs but not much hard work as it’s still early in the season: A-race isn’t until September.

Calm before the storm.

Rained heavily on Saturday but the forecast for Sunday was dry with light winds, starting out at 9oC degrees then warming up, and indeed it turned out to be a nice day. Water temperature was only 14 degrees but once we got going it was all good.

Decision #1, start out wide left where the fast swimmers were advised to go. Sounds like asking for trouble but when the hooter went off, I headed further left and found plenty of clear water.

Climbed out with 30:xx on the watch - big PB. While it may have been slightly short, last year I was 180^th out of the water, this year 119^th, so a good result. Really pleased with this; my swim times had been static for several years but hopefully this is a sign that the recent work with Hamish Shaw is paying off.

Start of the last swim wave.

T1 ok, settled in on the lap around the lake before getting out onto the road. Starting in the 3^rd of four waves meant that half the field was in front of me so once again I had great fun carving my way through it.

Pacing. Garmin showing only four fields: 3s power; NP - lapping every 10k; heart rate; and cadence. The plan was to aim for 210-215W, 150-155 bpm and 80-90 rpm. Overall averages, NP 212W, 152 bpm and 85 rpm - bingo!

Nutrition. 500ml BTA bottle with EFS Liquid Shot diluted 50:50 with water, slugged this whenever my Garmin beeped, i.e. every 20 mins.  600ml High5 Zero on the down tube, never touched it.

A guy called “Michael” overtook me early on the bike. An uber-biker, I let him go - and didn’t see him again until the run. A second guy overtook me late on, half way around the Eastern loop. However, he didn’t open up a gap and I found myself soft pedalling to keep out of the draft zone.

Decision #2, overtake! However, I didn’t want him jumping on my wheel and getting involved in a ding-dong so I put the hammer down, maxing out at 405W and HR rising to 160 bpm. Looked over my shoulder at the next turn, he was nowhere to be seen, job done but I kept pushing and used this as an opportunity to focus on the drive home to Holme Pierrepont.

The data tells the story part 1: heart rate and elevation on the bike.

T2 was virtually empty and my watch read a total time of 3:00:xx so I knew a nice bike split was on the cards. Didn’t know it at the time, but leaving transition for the second time I was 21^st overall and 3^rd in my age group.

Out on the run and I felt good, overtook Michael and continued working my way forward. The plan was to aim for 4:15 mins per km, pick up a High5 Isogel at the first aid station then every 4-5km thereafter.

Heard heavy breathing behind me so knew someone was on my tail. “Ian” came past and I realised he was in my age group. Decision #3, go with him. He was a big guy and breathing hard, and we were clipping along at 4:05 - “He’s gonna blow up soon!” He didn’t, I did - bad decision!

"I think I went out too hard!"

After 5k I let him go and got progressive slower, down as low as 4:40 per k into the headwind on the South side of the lake. But I stuck to my nutrition plan and worked on staying positive, and as always Jacky was there to cheer me on.

Just before the turn around on the second “out and back”, I recovered. I saw Rich Hyder coming the other way, he was in the wave ahead of me, and I dug in; maybe I could catch him - sorry Rich!

The data tells the story part 2: pace and heart rate on the run.

When I did, we had a quick chat. I pushed on and even managed to fend off a late challenge on the red carpet. Caught up with Ian in the finishers area, he’d bagged 3^rd so no age group podium for me this year.

Absolutely wasted afterwards, didn’t leave much out there. Staggered to the food tent and caught up with Rich. Back to the camp site for a shower, then to the finish line for a burger and ice-cream. Watched Anna Weaver pick up her trophies - 2^nd female overall and 1^st in age - and cheered the last few finishers over the line.

Scores on the doors: 30:30 for the swim, 2:26:28 for the bike and 1:31:35 for the run, plus 2:29 and 2:04 for transitions for a total of 4:33:06. 31^st overall, 4^th in the 45-49 age group and a nice PB.

A great place to be this early in the season and a timely reminder to race my own race; hopefully I’ll resist getting sucked in to making bad decisions when it comes to the 226s.